Cut. Approved by Renee McGregor Contents Nutrition 5 7 Before we start Eating for healthy fat loss ~ Macronutrients ~ Micronutrients ~ Supplements ~ Tips: get there healthier & happier 13 Nutrition: These 10 weeks 18 A long term approach to sustainable fat loss ~ Increasing your metabolism ~ Changing your body composition ~ Training for long-term results 23 If you believe you’re under-eating ~ Could this be you? ~ The consequences of under-eating ~ Relative Energy Deficiency Syndrome ~ A little self love β€ 29 Approved by Renee McGregor 30 References: great sources of more info 2 Contents Training 34 How to use the training guide ~ Progressions ~ Picking your weight ~ Warming up ~ If you don‘t have any equipment 36 If you‘re a beginner ~ Squatting & Deadlifts ~ Building your confidence at the gym 38 Injuries 39 Rest days 40 Once you’ve finished ~ Build your own workout plan 3 Nutrition 4 Before we start Hey my friends!! Thank you so much for buying my guide! I’ve put my my heart and soul into making sure you get the most out of your 10 weeks (and beyond) with Cut β€ The goal of Cut is to set you up for long-term fat loss while helping you feel strong, athletic and healthy. That’s a lot of goals in one sentence, and 10 weeks can only be a part of that lifestyle, but I know it can make a world of difference π All the information in this programme, for both training and nutrition, is based on current leading scientific research into health, nutrition and physical exercise, and is shaped to set you up for successful, sustainable fat loss while protecting your health (and happiness! π ) For that reason, I honestly can’t tell you how over the moon I am to bring you an approach to food approved by world-leading Performance and Eating Disorder Specialist Dietitian, Renee McGregor, whose achievements are more impressive than I could ever do justice and include working with Olympic athletes over the last two Olympic cycles (more on page 29!) Time is precious, so the training sessions are smart and efficient, and the nutrition info focuses on the changes that make a difference and give you the flexibility to live life fully β€ My sporting background started early as a kid when I just wanted to try every sport available! I later became a track athlete, competing at national competitions for a few years, before I moved onto ultra-endurance competitions and then into resistance and functional training, and more recently calisthenics and freestyle gymnastics. I’ve seen huge benefits in each style, and this programme takes lessons from each to bring an inclusive, rounded approach to training, just like it does for nutrition. We hope you absolutely love it, and feel the benefits for years to come! π€Έ 5 Before we start π g n i z a m a e r ‘ u o Y . P.S st important a le e h t re a s appearance e v e li e b l il t s I , guide and deserves s e s u lo iq t n u fa is a e is p a Although this rld. Every sh o w e h t to g eeing on in r s b e to w d e t s a u h w e ’r d e an the mould w to in thing about us s it f it t o whether or n r e tt a m o n d e to be lov e. the TV or onlin ple a little too o e p r e h t o to how we look e k ta ll a e w , go: at times n a c it w o h w society. I kno in rt a p g in k ta t comes with s ju ’s It . ly s u io ser lthier, feel a e h e m o c e b u It can help yo l. il p ic g a m a un shine. isn’t s t e fa h t g d in n s a lo l u , h if t g make life beau I prom ise thou ’t n s e o d it t u nfident π b o c re o m d n a better anyway. Those are true nd that a s u d n u ro a e beauty all h t g in e e s m in way. a omes fro rt c e c s s a e k in o p p lo a t h r you than jus fo I really believe re o m y a w , which does y d o b r u o y in includes it a better e k a m to u o y out there for ’s ld r o w e h t help you d n n a a c h c r u ie m p p o a s h of ealthier and h , r te You’re capable it f g n li e I hope that fe . y a w n w o r u place in yo go do that. π 6 Eating for fat loss Before we go into any details and some science, I just want to take a minute to say that food is so much more than the numbers we can track in apps on our phone or a calorie / macro profile. It helps us grow, perform, stay healthy and have energy (and brings so much joy! π ) On a personal note, I can’t tell you how much I believe in that having previously seen things differently! Before we go into the approach for these 10 weeks, and then for sustained fat loss, it’s really helpful to cover some important information which will make the approach a lot clearer, and I’d also love to share some personal tips which made a huge difference for me. Macronutrients Carbohydrates: Carbohydrate breaks down into glucose to provide the main energy source for our brain, central nervous system and physical activity. Fibre is also a form of non-digestible carbohydrate and helps keep you satisfied after a meal and also helps keep a healthy gut π Large, high-quality analyses of studies comparing low-carb diets with balanced diets show no difference on fat loss if total calorie intake is kept the same. So there’s nothing clearly demonstrated as inherent to carbs that makes them a concern for fat loss. Many carb sources are packed with vitamins, minerals and antioxidants, making them super important for overall health π π In addition, as carbs are converted to glycogen and stored in our muscles, they are a crucial source of energy. Studies have shown that low intakes of carbs (<3g/kg bodyweight) are often linked with reduced performance, a depressed immune system and altered Thyroid function causing potentially long-term effects on hormonal, bone and cardiovascular health. 7 Eating for fat loss Protein: Protein is an essential part of our diet (fun fact: I was studying protein structure in my PhD research - it’s really cool π€ / π ) When it’s digested, it’s broken down into amino acids that go into the repair and recovery of your muscles but are also important for many other functions in our bodies. Given that you’ll be pushing yourself throughout this 10 week period, making sure that you have more protein available than you’re burning through exercise is important - a good target is to be eating ~0.25g/kg bodyweight 4-6 times a day. Studies suggest that during periods of caloric decreases, a higher amount of protein can help preserve muscle mass πͺ Fat: Fat makes up our cell membranes and protects our organs. Fat also helps the body to absorb vitamins A, D, E and K which are useful for lots of important functions (: Unsaturated fats (like those from olive oil, fish oil an avocados) are more beneficial from a health perspective compared to saturated fats found in meat and butter (and therefore cake!) as they don’t have the same link with heart disease. As a general guideline, around 1g/kg of bodyweight, with most of this coming from unsaturated fat, is a healthy target for exercising adults. From a fat loss perspective, fat is more energy dense than the other macronutrients - 1g/kg of bodyweight is definitely not going to stop your fat loss, but it can help to be aware of this when making food choices π 8 Eating for fat loss Some example food sources for each macronutrient: Protein π³ Carbohydrates πΎ • Wholegrain & cereals (wheat, rice, barley, oats, buckwheat, quinoa) • • • • • • Vegetables • Pulses (beans, lentils, • Meat Eggs Dairy (e.g. greek yoghurt) Fruit chickpeas etc.) Fish • • • • Fat π₯ • • • • Plant/seed oils Nuts Avocados Oily fish Quorn Tofu (Vegan) Seitan (Vegan) Soya (Vegan) Pulses (Vegan) Micronutrients Micronutrients refer to the vitamins, minerals, electrolytes and trace elements that are important for enzyme function and the processing of carbohydrates, fats and protein. We can’t make these little winners π₯ on our own though, so we need most of these to come from our diet. And the good news is that if you eat a well-balanced and varied diet, you’ll be able to get these micronutrients in without needing to take extra supplements (#studentlifeapproved) 9 Eating for fat loss Supplements I personally don’t take any supplements as I feel I get everything I need from my diet to support my training. If you are considering taking your training to a professional standard or are concerned about a specific deficiency, then you might find it useful talking about your nutrition and any possible supplementation with a dietitian π If that’s not you, don’t feel like supplements are necessary for fat loss progress. There’s a lot of highly effective marketing, but a rounded diet of healthy portions can work wonders β¨ Two exceptions that are worth highlighting are Vitamins D and Vitamin B12. Our bodies make vitamin D from sunlight, so it may be helpful to add supplementation if you live in a country with low levels of sunlight (like me!) or if you are not exposed to it much in general. Vitamin B12 comes from animal sources, and as it’s important for numerous reasons, it’s supplementation is highly recommended for vegans πͺ Tips to help you along Here are a few things that I’ve learnt that hopefully can help along the way! • Don’t restrict any food types π Including a little bit of everything and banishing nothing can make the whole process so much more enjoyable and effective when you’re thinking about long-term results. I promise you can enjoy food and have the results you’re after - all food is good, it’s just good for different reasons β€ I eat cake, chocolate, burgers and much more all as part of my regular diet - just remember to prioritise those micronutrient rich foods and your body (and you!) will be happy π 10 Eating for fat loss • Eat lots of volume! If you’re like me and love large portions, packing out meals / snacks with low impact foods is amazing for staying full. Low impact foods have a low calorie / macro footprint for their weight (fruit and veg are great examples) vs high impact foods like nuts (which still have lots of benefits! π ) Just find the volume that works for you! • Get creative with cooking π Who says pizzas, burgers and cookie dough can’t be nutritious? I’ve got a few videos on how you can make your own recipes easily so you can swap in your favourite foods with a little more micros at the same time! • Rest up π΄ This one’s not about food, but fat loss is about a lot more than just eating and training. Sleep deprivation can impact fat loss because it causes hormone changes that make you feel hungry and less satisfied, which might cause you to take on more calories than your body needs. So make sure to put those PJs on and get those hours in! • Tracking with food apps π± Apps like MyFitnessPal can be such useful tools but I don’t think they’re necessary and never recommend them for finding a target food intake. Unfortunately, their approach to estimating caloric needs is rarely accurate as they don’t consider a huge number of variables, creating a big risk of under-fuelling. Also, Renee and I have both seen how using these apps can start to feel like an obsessive over-analysis of each meal. Although these apps can be great to learn about food initially, results are all about long-term trends and not the details of each day, so if you feel like you’re overthinking the numbers, remember you don’t need to track to get amazing results. Food is way more than anything you can add up β€ 11 Eating for fat loss How to measure your progress: A common instinct can be to go for the scales, but this guide is for fat loss which doesn’t necessarily mean the same as weight loss, as confusing as that might sound! That’s not to say that weight loss isn’t helpful for some people, but when resistance training comes into play to build muscle, which supports fat loss, the scales get confused π€· As muscle weighs more than fat for a given volume, it’s entirely possible that you can lose fat and become physically smaller but weigh more (which happened to me!) I weigh 11kg (24lbs) more than 2.5 years ago, but have less fat and fit into the same clothes! Let the number on the scale do it’s own thing while you change your body π Instead, try: • Taking progress pics: go for the same time of day in the same place - it makes a huge difference to how you look and the lighting! • Going by how your clothes fit • Girth measurements: if you’d like to have numbers to track your progress (in the 10 week approach only) and you’re confident you’ll feel relaxed around using them, these can be useful. 5 measurements should be enough (mid-arm, chest, waist, mid-thigh and calf) and you can find the exact locations for taking readings online. • Just remember! Even a small measurement change over 5 weeks mean a falling body fat %. As our bodies are constantly fluctuating, and in the long-term approach to fat loss we’ll be building muscle, I personally have never used this method. For whichever method, remember that slow, steady progress is key! If you notice big changes quickly, take another look at your food intake with the nutrition content coming up in mind! We want all your amazing results to last for good and to protect your health π No big food cravings, no unsustainable results that contribute to yo-yoing - just a happy, strong you! π 12 Nutrition: These 10 weeks We’ve spoken about many of the benefits of a balanced diet, so lets look at how we’re going to fuel ourselves for the next 10 weeks for healthy, sustainable fat loss*. In the next section, we’ll cover how to turn this into a lifestyle that can keep the fat off and allow you to eat more over time, but for now let’s get these 10 weeks right! πͺ First, let’s think about Net Energy, which you can think of as the calories left over at the end of a day (and can be either positive or negative): Net energy = Energy Input - Total Daily Energy Expenditure TDEE = Total Daily Energy Expenditure BMR Basal + Metabolic Rate PA Physical Activity + NEAT + Non-Exercise Activity Thermogenesis TEF Thermic Effect of Food For these 10 weeks, we’re going to focus more on losing fat through increasing the TDEE component of net energy. Within TDEE, we’re going after Physical Activity in particular this is the energy expended directly from working out. We’ll be targeting a moderate negative net energy by increasing PA (and therefore TDEE), while only very slightly reducing energy input (the calories we eat) which will help keep our bodies functioning properly and will allow PA to go up even more! The workouts include resistance training - to help preserve muscle mass and BMR - High Intensity Interval Training and plyometric workouts to efficiently increase calorie burn. There’s also some cardio on day 4 where you can pick whatever form you like (sport, walking, cycling, gymnastics π ; ) which works wonders for your cardiovascular health. We’ll cover BMR, NEAT & TEF later in ‘Long Term Approach to Fat Loss’, and how these can increase to support a higher energy expenditure and eating more food over time! * If you’ve had a history of restrictive eating, I don’t recommend this approach as it is very unlikely to be effective and may impact your health. Instead, I recommend you read from pg. 23 onwards β€ 13 Nutrition: These 10 weeks Great! How do I get started?!: All the steps below are designed to help you get the very most out of your ten weeks effective results which get you ready for sustained, long term fat loss and maintenance πͺ Remember, this approach is for people who aren’t coming from significantly restricting food intake. If that’s you, the recommended approach starts on pg. 23 Step 1: Take 2-3 days before starting the programme to track your usual food intake. This will help determine the amount of calories you eat before starting these workouts. • Quick tip! It’s super important that you eat just as normal in these 2-3 baseline days. If you don’t track your food intake normally, spend these couple of days with MyFitnessPal. It will be super easy to change eating habits now you’re tracking (as you become more conscious of what you eat) and we don’t want that, so my advice is to measure everything you normally eat, make a note of it and only input it into MyFitnessPal before bed. If you’ve been tracking your food intake prior to starting this programme, there’s no need to perform this step. Instead, work out your recent average food intake over the last couple of weeks and we’ll use this as your starting point π Step 2: Start the training in this programme and leave your daily calories as they were for the first week. I know it can be so tempting to immediately reduce calories and increase training, but we want long term results and at the end of the 10 weeks for you to feel strong, happy and not craving every single food you see π In this week, the goal is to understand how the intensity of the training sessions in this programme compares to your usual workouts. This week will help you decide how to adjust your calories. These sessions are designed to be difficult and you’ll be doing them for 10 weeks, so proper fuelling is so important! Once your first week is over, move onto step 3. 14 Nutrition: These 10 weeks Step 3: After one week of the training, you’ll get a feel for how challenging the workouts are and you’ll fall into 4 main categories —> • 1. Wow that was tough! These workouts are a lot more intense than I’m used to! π¦ 2. I train often but these workouts are more challenging than what I’m used to! π 3. Challenging, but very similar in intensity to my usual training πͺ 4. Not as intense as my usual workouts π³ If you’re in group 1: you may want to increase your calories slightly (100-200 calories) e.g. add in an extra snack and/or increase portion sizes during meal times • If you’re in group 2: you may want to leave your calories as they are, or increase / decrease a touch depending on how big the gap to your usual intensity feels • If you’re in group 3: although it may feel like a similar intensity level, try maintaining your food intake as it is (because these workouts are designed to get that calorie burn up) or lowering it slightly but by no more than 10% of your current daily intake • If you’re in group 4: remember it’s so important to push yourself through each workout, so increase the intensity either by upping your resistance level, fully exerting yourself in plyometric exercises / HIIT, and staying super strict in exercise form. If you feel that the training here is not as intense because there is less training volume than you’re used to, try sticking with this split but really pushing for four super high intensity sessions (Days 1, 2, 3 & 5). I suggest you try the first week again with this in mind, and then reassess which of groups 1-3 you’re in π Now you have your food intake level, some potential signs that you need to up your calorie intake include: constant tiredness, feeling weak or low energy during training, difficulty focussing and rapid weight loss 15 Nutrition: These 10 weeks Step 4: Follow the training programme and eat as identified in step 3 for weeks 2-5. If you’re not sure how to convert your calorie intake into macros, here’s a suggestion: Protein: 1.5 g / kg bodyweight Carbs: 5 g / kg bodyweight Fat: 1 g / kg bodyweight Each of the macros are so, so important for keeping you going strong and protecting your health, like we discussed earlier. The split above is a guideline and will need tweaking to get into your target calorie intake and to find the split that feels good π πͺ Experiment with the split a little in these ten weeks, but I really recommend keeping each change quite small and giving it at least 1-2 weeks to assess how it works for you. Step 5: The start of week 6 is a great time to assess how you feel: do you have energy or feel weak? how are your workouts going? how’s your mood? At this point, we want you to still feel good and like you can workout, with some early signs of physical change (measured how we discussed earlier in the guide) We’re not after any drastic appearance changes yet - a small amount is perfect because you’ll have achieved it without doing much to your food intake and it’s still early days! β If you feel that you’ve made no change, feel free to reduce by up to a further 100 calories. Trust me, I know the feeling of wanting to go more aggressively but I can’t count how many people (literally hundreds!) have told me about how any results from doing so would stall and they’d be left having to eat small portions to avoid fat gain, and that’s not what we want! Because everyone’s so different and I think experimenting a little with macro splits is so important, I haven’t provided a meal plan. Both Renee & I have recipe guides, which all include macros and suggestions for changing the macros of each meal. Hopefully these can help you adjust your meals to make food work for you! π π 16 Nutrition: These 10 weeks Sample menu: Let’s make up an example! π So, let’s say in step 1, I went through week 1 of training with Cut and found I’m in group 2: I work out often, but these workouts are more intense than I’m used to and the burn’s a little brighter than normal π₯ I’ll stick with my previous level of food intake, so I can keep having great workouts and burn them calories, and let the increased energy expenditure take care of business for me π Before Cut. I ate around 2,000 calories, so I’ll stick with the 1,900-2,100 range. We’re all good if I go a little over or under now and then, but that’s what I’m shooting for πͺ So, here’s an example of what I might eat one day: Carbs Protein Fat Calories Breakfast Toasted bagel with avocado and poached eggs: 1 bagel, 2 eggs, 1 medium avocado, salt and pepper 60g 24g 31g 599 Lunch Prawn couscous salad: 125g prawns, 75g couscous (when uncooked), 60g peas, 80g cherry tomatoes, 50g spinach, 150g red pepper, 1/2 tbsp olive oil, 30g feta, veg stock cube 77g 40g 15g 614 Dinner Stuffed veg: 100g soya mince, 3 large red peppers, 50g basmati rice (when uncooked), 1/2 can chopped tomatoes, 2tbsp tomato puree, 1/2 onion, 1/2tbsp olive oil, 1 garlic clove, veg stock cube 64g 26g 9g 453 Snack 1 Grapes: 150g 24g 1g 0g 99 Snack 2 Protein banana cream bowl: 150g strained greek yoghurt, 1 banana, 1 square Lindt 70% dark chocolate 53g 21g 6g 305 3g 2g 1g 30 281g 113g 61g 2,100 Extra Totals 1 tea, 1 coffee: with semi skimmed milk If I weighed around 60kg, these totals come close to the ratios suggested earlier (5g C / kg bodyweight, 1.5g P / kg bodyweight and 1g F / kg bodyweight) with some tweaking for my target intake and what makes me feel πͺ 17 A long term approach The best results come down to lifestyle. In the previous section we spoke about eating and training for fat loss in the 10 weeks of the programme, but it is possible to continue changing your body composition over a longer period of multiple years through resistance training and staying active. By doing so, you’ll be able to eat more, get leaner and feel stronger too πͺ I really want to stress at this point that none of that means looking significantly different. For example, through this approach over 3 years, I still fit into the same clothes and people rarely notice that I’ve put on a lot of muscle unless I’m working out. So, looking back at the equation for metabolism: TDEE = BMR + PA + NEAT + TEF Total Daily Energy Expenditure Basal Metabolic Rate Physical Activity Non-Exercise Activity Thermic Effect Thermogenesis of Food Looking at this equation, let’s go through how resistance training and a slow increase in food intake can build muscle over time, which will in turn increase your TDEE (the amount of calories you burn every day π₯ ) 1. BMR —> the amount of energy burnt throughout the day when your body is at rest: It’s largely driven by your lean body mass (fat-free mass), so as you increase your muscle mass through effective hypertrophy and strength training you’ll be able to increase the amount of calories you burn throughout the day without even working out! 2. PA —> the amount of energy you burn through physical activity: There are a couple of main reasons why this will continue to increase when you do resistance training. Firstly, as you get stronger and can lift more weight, the energy requirement for exerting a bigger force will increase, so you’ll burn more from your sessions. In addition, any cardiovascular training you do will also require more energy to move this additional muscle mass you’ve put on. 18 A long term approach TDEE = BMR + PA + NEAT + TEF Total Daily Energy Expenditure Basal Metabolic Rate Physical Activity Non-Exercise Activity Thermogenesis Thermic Effect of Food 3. NEAT —> The energy burnt in a day through activities not including sports or training eg. fidgeting, choosing to walk up the stairs rather than take the elevator, standing instead of sitting, house cleaning. This is determined by your caloric intake and muscle mass. The more you eat, the more energy you’ll have to fidget around or choose the stairs over the elevator. Then, the more muscle you have, the more energy required to do those movements as explained in physical activity. 4. TEF —> The amount of energy required to process and store the food we eat. The more we eat, the more we burn! Hopefully that gives you a feel for how the training and nutrition approach in the next section play into metabolism changes over time as we start to build our bodies through resistance training and increased food intake. There are some great papers in the reference section on this if you want to read about it in more detail for all my science lovers out there! β€ π¬ 19 A long term approach Training for long term fat loss Hypertrophy training is the key for a long term approach to changing your body composition and increasing your lean body mass. Hypertrophy workouts are focussed on building muscle size, which will unlock benefits across the TDEE components like we covered above. In this training programme, the lower body workouts on Day 3 look most like a hypertrophy workout, and should give you a feel for what they’re like. You definitely won’t have to do hypertrophy training forever, and once you’ve built the amount of muscle you’re happy with, you’ll find that muscle maintenance requires a lot less effort, so you can move onto whatever you like! β€ There are so many different hypertrophy workouts out there so I thought I’d put together a list of articles and sample workouts that you can start to use once you’ve finished the guide. • π All you need to know about hypertrophy training • π A great exercise database πͺ • π If you're looking to increase strength and muscle mass Even though building muscle mass will help you eat more over the longer term without gaining fat, I really believe that exercise should be something you look forward to π Although hypertrophy is the most effective way to gain muscle mass and change your body composition, you may not enjoy it and that’s totally fine! You can always balance your exercise and blend hypertrophy work into your other workouts, or just give it one or two sessions per week. If you’re interested in how I train as I share on social media, which is more focussed around developing strength, athleticism, functionality and bringing in some calisthenics, you might really enjoy my other training programme MOVE. ; 20 A long term approach That’s an example of a routine which blends hypertrophy with lots of other styles to bring the benefits of allowing you to eat more while including lots of variety. You can even mix it up with whatever else you enjoy like dancing or volleyball (these just came off the top of my head! π ) There are so many benefits of an active lifestyle beyond changing your body composition like this, and this definitely isn’t the only way to lose fat in a sustainable way. It’s just the approach I personally love to recommend because it helps to create such a freeing relationship with food π Eating for long term fat loss Nutrition will play a huge part in muscle growth as you train. I still recommend eating a balanced and varied diet throughout as mentioned above with some treats thrown in there too to keep you feeling happy and loving life π Eating enough protein will help you build muscle efficiently, and 0.25g protein/kg bodyweight 4-6 times a day will help develop your muscles and progress towards a higher TDEE. As your muscle mass increases, your TDEE will increase, meaning your maintenance food intake will also go up alongside it. You’ll slowly feel more hungry and less able to work hard during workouts, which will be small signs that it’s time to gradually up the intake. As this is going on alongside increases in energy expenditure, it doesn’t mean fat gain. If you don’t see changes in body composition after working with this method for 3+ months, this could be a key sign that you’re still not fuelling adequately - if there’s not enough energy in our systems, our bodies break down muscle for energy which will work against us! 21 A long term approach My personal advice is to go for an increase of around 100 calories each time you feel those signs of it being time to increase. Starting slowly and steadily while looking for all those little signals is a great way to find the speed that works for you, which will change over time. The appropriate pace will depend on a lot of factors like how hypertrophy focussed your overall training plan is, how often and intensely you workout and a bunch of lifestyle factors like sleep, stress levels, genetics, general activity, work life, age and more. In my case, I’d say I bumped up my food intake every month or so for the first 5-6 months as adapting my metabolism was a big focus of mine for a little while so my workouts were hypertrophy focussed. As my rate of muscle growth slowed over time as I slowly shifted to other training styles and was no longer so energy deficient, I noticed those signs every 2-3 months so my rate of increasing slowed. This whole approach is exactly how I went from eating 1,500 calories to ~2,700 calories for maintenance (just for reference, I workout 4-5x / week and am not setting this as a target, but it’s just an example!) It takes time to build enough muscle to make such a difference and the journey isn’t a straight line but I promise it’s worth the time and love! π β 22 If you’re under-eating The belief that you’ll continuously lose fat if you eat less and train more is a common misconception. Our bodies are super complex and finely tuned, constantly adapting to work at their best. A complicated system of hormonal and biochemical processes, all working together, is in place to keep us fully functioning πͺ but disrupt one, and there’ll be effects on the others. Before starting the approach in this programme, I can’t explain how important it is to be honest about where you currently are. If you’re already underweight, or if your relationship with food and body image isn’t in the right place, the 10 week guide is not suitable for you and may be detrimental to your long-term health. It’s so important to first address these areas before following a programme like this, which is unlikely to bring results in these circumstances anyway! How do you know if this is you? These questions should help you identify if a different approach at first would be right for you: 1) Do you eliminate entire food groups in an attempt to be “clean” or have the “perfect” diet? 2) Do you feel anxiety over how food is prepared? 3) Do you avoid eating food bought or prepared by others? 4) Do you fear eating away from home? 5) Do you avoid social events involving food for fear of not sticking to your diet? 6) Do you think critically of others who have a more relaxed approach to eating / their body? 7) Do you spend more time and money on meal planning and making food choices than you would like or feels necessary? 8) Do you ever have feelings of guilt or shame when you’re not able to stick to your diet? 9) Do you feel fulfilled or good about eating “healthily” while losing interest in other activities? 10) Do you feel you need to exercise daily to justify eating? 11) Have you noticed feelings of worsening low mood, irrational thoughts and anxiety? 23 If you’re under-eating 12) Does your bodyweight define how you’re able to accept and love yourself? 13) Do you weigh yourself daily or even several times a day? 14) Do you feel constantly cold or struggle to concentrate? 15) Is your sleep quantity or quality poor? If you answered yes to 1 or 2 of these, it’s worth staying aware and mindful of that. If you relate to 5 or more, we strongly recommend that you first reach out for professional medical input β€ If you’re advised to work a little with practitioners in either nutrition or psychology, making sure they have the right qualifications to give you the support you deserve is so important: • For nutrition: only work with registered dietitian or registered nutritionists, which do not include personal trainers or nutritional therapists • For psychological support: there’s lots of evidence that the most suitable help includes behavioural therapy and NLP, so looking for experience in these is a great start! Should I take part in the Cut. 10-week programme? It’s not yet suitable for you to take part in Cut.’s 10-week fat loss programme if you are underweight or face the symptoms below. Firstly, the definition of being underweight in adults over 18 years old is having a BMI below 18.5. BMI has had a lot of bad press for not being strictly accurate, but it’s a useful tool towards the lower end of the scale. For example, eating disorder specialists recommend that anybody with a BMI under 17.5 does not exercise at all, and that those with a BMI under 16 do not drive or go to work. For Cut., we strongly recommend that anyone with a BMI under 18.5 does not follow the 10-week programme until they are no longer underweight. 24 If you’re under-eating Above the 18.5 BMI line, there may still be cases where your body is not yet in the right place to follow the 10-week programme: 1) If you’ve missed 3+ consecutive periods or your cycle is irregular: this is a sign that your body isn’t functioning fully at the moment as the threat of starvation has caused it to stop processes considered non-essential for survival (reproduction is one of those) 2) You’re working out hard and being mindful of what you eat, but not seeing changes in your body / muscle development: this could be a sign that your body is breaking down muscle for energy. This can easily be confused with not doing enough exercise when really it’s the opposite! 3) Your recovery between sessions is slow: this is a strong sign of eating too little for your training intensity, so your body can’t adapt and strengthen between all your hard work π₯ If you face any of these but you are not underweight according to your BMI, we still strongly recommend that you don’t follow the 10-week programme here until you have slowly increased your food intake upwards and overcome whichever you’re facing at the moment. When your body is ready to change as intended in the guide, Cut. will be here for you β€ π The consequences of under-eating Restrictive eating might feel like the right thing to do and to stick with, but if it’s taken too far, it can have a number of consequences on short- and long-term health, including: • Menstruation: loss of periods (amenorrhea) is most commonly caused by not having enough energy. Skipping just 3 periods in a row can be enough to start damaging bone health and increase osteoporosis risk. • Heart health: low oestrogen levels lead to increased cholesterol production • Fatigue: increased risk of injury or illness • Depression: vitamin and nutrition deficiency has been shown to increase risks of anxiety / depression, while carbs are key to producing serotonin which helps us feel at ease mentally • Digestion: digestion is considered non-essential, so it slows leading to constipation/bloating 25 If you’re under-eating Relative Energy Deficiency Syndrome: In sport, low availability of energy relative to what your body needs to perform at the levels you’re demanding and still function fully is called Relative Energy Deficiency Syndrome (RED-S). RED-S can be intentional or unintentional, but either way, being consistently short on energy has the same impact on our bodies. The possible areas affected by RED-S are shown below: Immunological Gastro- Menstrual intestinal function Cardio- Triad vascular Bone health Relative Energy Deficiency Syndrome Psychological Endocrine Growth & Metabolic development Hematological 26 If you’re under-eating In unintentional RED-S, people aren’t aware of their energy (usually carb!) needs or overestimate their intake, which can happen when we factor in total activity levels eg. an active job. Intentional RED-S is more complex and typically comes from being highly ambitious, self-critical or anxiety. There’s often a strong feeling of nothing ever being enough - weight not being low enough, training not being hard enough etc. A common pattern is for people to follow whatever is trending in nutrition such as low carb / high fat, “clean eating” and avoiding sugar or glutenπ One deceiving component of RED-S is that restricting food intake while increasing exercise to lose fat or improve health often brings those results in the short-term. Performance can improve and fat can be lost in those first few months, creating a belief in the approach. When things then start to slow down and don’t work later on, it becomes a matter of thinking you’re not working hard enough or being strict enough. Trying to come away from intentional RED-S often leads to anxiety, especially as stopping training for a while is highly recommended. A typical cycle of thinking for someone with intentional RED-S: I don’t feel like I’m doing my best I want to join in but how can they Everyone else is happy and they’ll feel good if they eat clean? Why can’t I be as perfect as them? enjoying life eat that stuff? Do they not realise I don’t understand how my If I cut out xxx, I’ll be healthier, friends go out and eat pizza - do have more energy and more fun! they not know it’s bad for them? Nothing has changed - I’m not being strict enough! 27 If you’re under-eating In both intentional and unintentional RED-S, seeking out advice on the appropriate levels of complex carbs, recovery options, foods for bone health; essential fats for hormone recovery and micros for metabolism regulation are so important π π If you’re under-weight, weight restoration is usually crucial to help restore the full set of biological processes in our bodies. Support from a specialist Dietitian or clinical psychologist can make all the difference in changing beliefs around food, body composition and performance. Restoring your body back to health takes time, especially with elements like regaining a period, and how long varies for everyone. For some women, returning to a healthier weight will do the trick whereas others need to think about dietary composition, nutrition timing around training etc If you’ve had issues with bone health, menstruation will need to return before any of the damage can be reversed - studies have shown that bone health recovers significantly only when vitamin D is combined with healthy oestrogen levels. If you have any concerns after reading this section, we really recommend you seek advice as soon as possible π A general medical doctor is a great place to start, and you can ask for a blood test looking at certain biomarkers. A great set to consider are: TSH, free T3, LH, FSH, testosterone / oestrogen, ALT and corrected calcium You have all our love and support - Renee and I both know you can do it π P.s. Let’s quickly talk about menstrual cycles If you have a natural and regular menstrual cycle, remember that hormone changes through the month impact energy and (in particular carb) requirements. Craving more carbs (often chocolate π ) before your period is because our bodies need more carbs for energy per minute. So don’t beat yourself up! Try including a small snack of complex carbs and fat or protein, like oatcakes with peanut butter or banana, or a glass of milk with a couple of squares of chocolate to help maintain blood sugar levels and prevent a crash π 28 Approved by Renee Renee McGregor BSc (hons) PGDIP (DIET) PGCERT(sportsnutr) RD SENr Renee is a leading Performance and Eating Disorder Specialist Dietitian with over 15 years’ experience in nutrition. She’s delivered nutrition support to top athletes over the last two Olympic and Paralympic cycles and other major international competitions! At the moment, she’s working with the Scottish Gymnastics team during the commonwealth games! From an eating disorder perspective, Renee is a member of the International Task Force for Orthorexia working to make orthorexia a recognisable mental health condition within the Diagnostic and Statistical Manual for Mental Disorders. She is also the Nutrition Lead for Anorexia and Bulimia Care, one of the UK’s leading eating disorder charities which offers training, online learning and a helpline for those affected by an eating disorder. Renee is also the best-selling author of Training Food, Fast Fuel and Orthorexia: When Healthy Eating Goes Bad, as well as a writer for many national publications and contributor for national press including BBC Newsnight. 29 References Feel free to check out any of these articles if you’re interested in some extra reading π 1. Bea JW, Cussler EC, Going SB, Blew RM, Metcalfe LL, Lohman TG. Resistance Training Predicts SixYear Body Composition Change in Postmenopausal Women. Medicine and science in sports and exercise. 2010;42(7):1286-1295. doi:10.1249/MSS.0b013e3181ca8115. 2. Benton D, Young HA. Reducing Calorie Intake May Not Help You Lose Body Weight. Perspect Psychol Sci. 2017 Sep;12(5):703-714. doi: 10.1177/1745691617690878. Epub 2017 Jun 28. PubMed PMID: 28657838; PubMed Central PMCID: PMC5639963 3. Boutcher SH. High-Intensity Intermittent Exercise and Fat Loss. Journal of Obesity. 2011;2011:868305. doi:10.1155/2011/868305. 4. Byrne HK, Wilmore JH. The eο¬ects of a 20-week exercise training program on resting metabolic rate in previously sedentary, moderately obese women. Int J Sport Nutr Exerc Metab. 2001;11:15–31. 5. Campbell WW, Crim MC, Young VR, Evans WJ. Increased energy requirements and changes in body composition with resistance training in older adults. Am J Clin Nutr. 1994;60:167–175. 6. Galgani J, Ravussin E. Energy metabolism, fuel selection and body weight regulation. Int J Obes (Lond). 2008 Dec;32 Suppl 7:S109-19. doi: 10.1038/ijo.2008.246. Review. PubMed PMID: 19136979; PubMed Central PMCID: PMC2897177. 7. Helms ER, Zinn C, Rowlands DS, Brown SR. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. Int J Sport Nutr Exerc Metab. 2014 Apr;24(2):127-38. doi: 10.1123/ijsnem.2013-0054. Epub 2013 Oct 2. Review. PubMed PMID: 24092765 8. Hoο¬man JR, Falvo MJ. Protein – Which is Best? Journal of Sports Science & Medicine. 2004;3(3):118-130. 9. Holesh JE, Bhimji SS. Dietary, Carbohydrates. [Updated 2017 Oct 5]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2018 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/ NBK459280/ 10. http://www.who.int/nutrition/topics/micronutrients/en/ 30 References 11.https://www.t-nation.com/training/fix-your-metabolism-with-weight-training 12. Huntriss R, Campbell M, Bedwell C. The interpretation and eο¬ect of a low-carbohydrate diet in the management of type 2 diabetes: a systematic review and meta-analysis of randomised controlled trials. Eur J Clin Nutr. 2018 Mar;72(3):311-325. doi: 10.1038/s41430-017-0019-4. Epub 2017 Dec 21. Review. PubMed PMID: 29269890 13. Kinabo JL, Durnin JV. Thermic eο¬ect of food in man: eο¬ect of meal composition, and energy content. Br J Nutr. 1990 Jul;64(1):37-44. PubMed PMID: 2400767. 14. Kirk EP, Donnelly JE, Smith BK, et al. Minimal resistance training improves daily energy expenditure and fat oxidation. Medicine and science in sports and exercise. 2009;41(5):1122-1129. doi:10.1249/MSS. 0b013e318193c64e. 15. Levine JA, Vander Weg MW, Hill JO, Klesges RC. Non-exercise activity thermogenesis: the crouching tiger hidden dragon of societal weight gain. Arterioscler Thromb Vasc Biol. 2006 Apr;26(4):729-36. Epub 2006 Jan 26. Review. PubMed PMID: 16439708 16. Lowery LM. Dietary Fat and Sports Nutrition: A Primer. Journal of Sports Science & Medicine. 2004;3(3):106-117. 17. McGregor R. Orthorexia: When Healthy Eating Goes Bad. UK: Nourishbooks; 2017 18. McGregor R. Training Food: Get the Fuel You Need to Achieve Your Goals Before During And After Exercise. UK: Nourishbooks; 2015 19. McPherron AC, Guo T, Bond ND, Gavrilova O. Increasing muscle mass to improve metabolism. Adipocyte. 2013;2(2):92-98. doi:10.4161/adip.22500. 20. Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29 Suppl 1:S29-38. doi: 10.1080/02640414.2011.619204. Review. PubMed PMID: 22150425. 21. Phillips SM, Winett RA. Uncomplicated Resistance Training and Health-Related Outcomes: Evidence for a Public Health Mandate. Current sports medicine reports. 2010;9(4):208-213. 31 References 22.Pratley R, Nicklas B, Rubin M, et al. Strength training increases resting metabolic rate and norepinephrine levels in healthy 50- to 65-yr-old men. J Appl Physiol. 1994;76:133–137. 23.Ryan AS, Pratley RE, Elahi D, Goldberg AP. Resistive training increases fat-free mass and maintains RMR despite weight loss in postmenopausal women. J Appl Physiol. 1995;79:818–823 24.Skerrett PJ, Willett WC. Essentials of Healthy Eating: A Guide. Journal of midwifery & women’s health. 2010;55(6):492-501. 25.Slavin J, Carlson J. Carbohydrates. Advances in Nutrition. 2014;5(6):760-761. doi:10.3945/an.114.006163. 26.Snorgaard O, Poulsen GM, Andersen HK, Astrup A. Systematic review and meta-analysis of dietary carbohydrate restriction in patients with type 2 diabetes. BMJ Open Diabetes Res Care. 2017 Feb 23;5(1):e000354. doi: 10.1136/bmjdrc-2016-000354. eCollection 2017. PubMed PMID: 28316796; PubMed Central PMCID: PMC5337734 27.Teixeira PJ, Going SB, Houtkooper LB, Metcalfe LL, Blew RM, Flint-Wagner HG, Cussler EC, Sardinha LB, Lohman TG. Resistance training in postmenopausal women with and without hormone therapy. Med Sci Sports Exerc. 2003 Apr;35(4):555-62. PubMed PMID: 12673136. 28.THOMAS MH, BURNS SP. Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training. International Journal of Exercise Science. 2016;9(2):159-167. 29.Tresierras MA, Balady GJ. Resistance training in the treatment of diabetes and obesity: mechanisms and outcomes. J. Cardiopulm. Rehabil. Prev. 2009;29:67–75. 30.Treuth MS, Hunter GR, Kekes-Szabo T, Weinsier RL, Goran MI, Berland L. Reduction in intra-abdominal adipose tissue after strength training in older women. J Appl Physiol. 1995;78: 1425–1431 31.Treuth MS, Ryan AS, Pratley RE, et al. Eο¬ects of strength training on total and regional body composition in older men. J Appl Physiol. 1994;77:614–620. 32.Weinsier RL, Schutz Y, Bracco D. Re-examination of the relationship of resting metabolic rate to fat-free mass and to the metabolically active components of fat-free mass in humans. Am J Clin Nutr. 1992;55:790–794. 32 Training 33 How to use the training guide Firstly, this guide is intended to be used in a way that fits your schedule. I’ve minimised any complexities and want to focus on four challenging workouts per week, with a couple of lighter days to help you recover well, keep moving a little and get ready for the next big session πͺ Progressions: There aren’t a huge amount of moves that require progressions in this programme, but for those that do (like pull-ups and dips), there are exercises included in the video to help you get to the final move if you can’t perform it just yet π Just let the video play in the app to find a progression at a level that gives you a good challenge. If you’re using the progressions, the best way to advance is to work on the hardest one you can do but also to test out the next one. There are lots of other progressions you could definitely try out if you prefer, but these are what I used myself and what I show anyone who asks (: Picking your weight: For any resistance based move which uses 8 or more reps, I recommend using a weight which would really push you and put you around 1-2 reps from failure at the end of the set. You basically want to be at around 90% of your limit at the end of your sets, so feeling a real burn with maybe a couple of final attempts left in the tank. I typically recommend 45-60s rest before these sets. If the moves have fewer than 8 reps, shoot for a weight that would put you at failure (so you can’t do any more) at the end of the set π I typically recommend 90-120s rest before these sets. 34 How to use the guide Warming up: People have different preferences for warming up, which I think is really great. I completely recommend going for whatever makes you feel warm, loose and ready to go! For me personally, I like to do some dynamic stretching (stretching and moving to prepare the muscles I’ll be using in the workout) for 10 minutes before working out. But you’ll also catch me skipping, jogging, or anything that gets me moving a little π€Έ In case you don‘t have any of the equipment: Gyms really vary in the equipment they have, I’ve done my best to make sure that all the moves in this guide suit any kind of gym. But if there’s something that you don’t have access to, just go ahead and swap it with a version that’s similar, copying the same set – rep breakdown as in the guide e.g. if your gym doesn’t have a barbell for barbell rows, you can try on a smith machine, or use dumbbell rows. 35 If you’re a beginner I can really clearly remember being a beginner to the gym as if it were couple of weeks ago! If that’s you, go through the first week of the guide testing out all the moves. Being new to a gym can feel like a really daunting experience, so just familiarise yourself with all the equipment, understand the moves and take the time to read up on or talk to a gym instructor about the form of any exercises you’re not sure about. Focusing on technique throughout your training, especially at the start, will help avoid injuries and will develop your strength, coordination and functionality way more efficiently. And honestly, from experience, relearning a move down the line is so much harder than learning it right in the first place! Also, spend the first week writing down all the weights you are using for the different moves so that you can easily find your weights when you go back - the AFLETE app makes it easy for you to do this π . Honestly, I didn’t do this when I first started and I used to spend a good 30mins each workout just thinking about what weight I should be on, so I’ve already made that mistake for you! Once you’re comfortable with the exercises and the technique by practising them at either bodyweight or extremely light weight, feel free to actually kick off the programme again (repeating week one), but this time actually using the weight that works for you. Each time you get to a new move you haven’t seen before, again just spend that first time getting used to the technique before doing it for sets and reps. 36 If you’re a beginner Squatting & deadlifts: These are extremely great compound exercises that practically use all the muscles in your body. They are really key foundational move for so many reasons, and doing them well definitely takes time! I spent my first three or four weeks of squatting literally just working on my flexibility in the gym and before bed, getting really comfortable sitting in a deep frog squat for a few seconds. Only on my fourth or so week did I actually start adding a small amount of weight. Mobility is important for allowing your body to move the right way, and it’ll take a little time to develop. That’s pretty true of training in general. There’s a little bit of foundational work that goes in to understanding the movement of each exercise to get tension through the right angles, but taking a few easy weeks up front is honestly so worth it! Building your confidence at the gym: If you feel uncomfortable at all being in a gym, just remember that you’re there to do such an amazing thing for yourself and that every single person – from Usain Bolt to Serena Williams – was a complete beginner at one point and made so many mistakes along the way! I still make them all the time and it’s not rare to have a gym full of people see me slap the resistance bands back into my own face by accident, but that just means I’m trying! As long as you’re being careful to keep yourself safe, there’s honestly absolutely nothing at all to worry about! β€ It’s amazing that you’ve started and I’m so excited for everything ahead of you! 37 Injuries If you suspect you have any kind of injury, I always recommend seeing a qualified practitioner before anything else. Even if it’s a small niggle, don’t worry about taking some time to recover and continue with this programme when your body is ready so that you can keep the sessions intense as intended π₯ I’ve pushed myself through workouts with small injuries out of fear that I’ll lose my progress, and the setback of having a worse injury has always been bigger than if I’d slowed down for a moment to let my body recover. If you’d like to stay active through your injury, try using machines for a while to keep your muscles engaged while protecting yourself from further injury. Active recovery can also be really helpful for the injury as light stretching and very light exercise can increase blood flow to the area which can improve the rate of recovery. Again, if you want to give this a go, I’d recommend clearing this with your doctor first. If you have any issues with the impact of some of the plyometric exercises (e.g. jumping squats, box jumps), a really great way to mimic this style of training is to perform similar, noimpact exercises but using speed variations to replicate the explosiveness. For example, to get a very similar outcome to a box jump, you can try squatting with a light weight, but performing the negative of the motion very slowly (2-5 seconds), and then exploding up and performing the concentric (lifting) part of the exercise as quickly as you can. 38 Rest days Rest days are just as important to overall progress as regular training days. I really recommend being strict on having one rest day a week at least, and eating the same as usual on these days so your body can actually do what it’s supposed to – recover. The idea is that this day can make the other five or six way, way better if you really take advantage of it – better than 7 average or good sessions. I personally do very little physically on my rest days, and try to focus on enjoying the other things that make me happy like spending more time with family and friends because the complete mental break really helps too (: I’ve built in a day of active recovery (Day 4) but if you prefer to take it off as a rest day then please do! I personally take 2 days rest a week because that works around my schedule and if I tried to do more, I think I’d struggle to juggle everything going on! 39 Once you’ve finished The first thing I’d say is it may be helpful to avoid being in a net energy deficit (eating less than your body needs for maintenance) for too long. 10 weeks is already a sustained period of deficit, but if you want to continue for a little longer just stay mindful of the signs of being overtired, depressed, constantly low energy etc. Another option is to move onto the long-term approach to fat-loss discussed earlier. You could even include Days 2, 3 & 5 in this programme as part of your new programme π Build your own workout plan: If you’re not interested in the long term fat loss approach that I talk about here, but you’d still just like to stay active then you could consider my other guide Move. to improve functionality, strength and athleticism or create your own programme. Below is my approach to building one that gives you whatever results you are after: 1. Define the goals you’re working towards: whether it’s strength, explosiveness, muscle building, calisthenics, fat loss or whatever you’d like - even if it’s a mix 2. Identify which workout styles work best for the goals you’ve set: most workout styles will be useful for making progress across a number of goals, but will generally be best for a particular target • e.g.1: hypertrophy training for muscle building to shape your body and increasing your metabolism to make you leaner in a sustainable way • e.g.2: plyometric for improving speed and explosiveness and reducing fat on a relatively efficient but more short-term basis 40 Once you’ve finished 3. Design your workout split: firstly, split your muscle groups or training style across days to best serve your goal. After a rest day, I like to put my most intense and important session for whatever my goal is. Another tip is to try to leave 48 hours between muscle building sessions, so you can help recovery and be primed for those workouts. In terms of overall volume, from experience and from working with successful athletes, 4 intense sessions is the maximum to shoot for. Trying to go beyond this runs a high risk of lowering the intensity of all sessions - 3/4 high quality sessions (with another couple of lighter ones if you like) beats 7 average ones! Making the workout split sustainable by building it around your lifestyle was a big lesson for me. I realised that the physical goals I was chasing will take time to achieve, and I can only keep going for long enough if I make my workout splits fit in with else. For example, if you have two particularly busy days where you just can’t workout, don’t worry about it. Feel free to take the two full days as rest and bear that in mind with the other five days, rather than trying to force fit a programme into your life. 4. Creating your individual workout: this will take trial and error, and will also be massively influenced by what your goals are, but there are a few key tips I really believe in which have helped me across all the workout styles I’ve tried: • Within a workout, start with the exercise that is the most important to driving towards your goal. Generally, this will be the most difficult move, and is usually compound, but it may not be. After, try to keep key moves quite early into the workout as a general rule of thumb. 41 Once you’ve finished • Swap between muscles / muscle groups every 1 – 2 exercises to avoid burnout, unless you’re training in a style where that is the goal like hypertrophy. You’ll see in this guide, on upper body days, I try to move from ‘pull movements’ to ‘push movements’ a couple of times through the workouts generally (some days, not doing this is intentional for other reasons). • Including 1 – 2 exercises each workout which are slightly less intense, maybe because they use smaller muscle groups or because they are more skill based, can be really helpful for getting the most out of your intense exercises. You can mix these in, maybe ahead of a difficult plyometric or compound move, to give you 3 – 5 minutes to recuperate and moderate your heart rate before you really push yourself again. • Generally, in terms of the overall structure of the workouts, I personally think that 40 – 75 minutes is the window for training duration for the styles of training incorporated here. That will definitely be person dependent, so this is just from my experience. The rest periods I mention above in ‘How to Use this Guide’ are those that I’d recommend generally, but again feel free to adapt to whatever makes you feel ready to go while really challenging you. • Lastly, mixing up the number of exercises across your workouts can also be a helpful tool. Some days, I’ll spend almost the entire session really focussing on squats or other foundational moves. Other days, I’ll pack in a massive number of different exercises and just keep working through them all. 42 Once you’ve finished 5. Set yourself up to enjoy your training: this isn’t really the same type of tactic as the other four, but it might be the most important one on the list. I’ve trained for a whole number of reasons over the last few years, and I really have learnt that nothing is more important than finding and listening to what you’re in love with doing. I honestly believe it’s the absolute key to feeling happy and healthy overall, which is the best goal I could ever try to workout for. And the funny thing about just listening to what I wanted to do, even if it meant weird workouts with five different training styles included, was that it made my performance probably the best it’s ever been. Exercising with love and because you’re excited to shape or teach yourself really will make all the difference. 43 And that’s it!! Thanks again for buying this guide, I really hope you find this training guide helpful and feel free to tag me in your training photos! I’d love to see your progress over time!! natacha.oceane Natacha Océane 44 Cut by Natacha Oceane Week PLYOMETRICS Workout 1 Exercises Time Sets Reps Warm Up 5min Jump Squats - 3 10 Mountain Climber Taps 30s 3 - Forward Bounds with Plate/Resistant Band - 3 12 Agility Bounds - 3 16 Jumping Leg Press - 4 10 Side Jump Squats - 2 8 Box Drill 20s 3 - Plank Jacks - 3 15 Plyo Push Ups - 4 10 Half Kneeling Side Taps - 2 8 Wall Push Aways - 3 12 Cool Down 5min Day 1 Notes Weight Per Side Per Side 1 Cut by Natacha Oceane Week HIIT UPPER BODY Workout 1 Exercises Time Sets Reps Warm Up 5min Pull Ups - 3 8 Rack Pulls - 4 6 Walking Planks 10m 3 - Bench Press - 3 8 Trx Rows - 3 12 Iguana Press Ups - 3 8 Cable Flyes - 4 8 Shoulder Press - 3 6 Lateral Raises - 3 12 Kick Sits 30s 3 - Resistance Band Plank Jacks 30s 3 - Jumping Scissor Lunges 30s 3 - Banded Samurai Pulls 30s 3 - Cool Down 5min Day 2 Notes Weight Metres 2 Cut by Natacha Oceane Week LOWER BODY Workout 1 Exercises Time Sets Reps Warm Up 5min Front Squats - 5 8 Trx/Ball Hamstring Curls - 3 12,10,8 Box Jumps - 3 10 Hip Thrusts - 4 10 Side Steps with Resistance Bands - 2 12 Short Stride Walking Lunges - 3 16 Step Up & Knee Drives - 3 6 Straigh Leg Deadlifts with Extension - 3 8,10,12 Straigh Legged Calf Jumps - 3 10 Cool Down 5min Day 3 Notes Weight Per Side Per Side 3 Cut by Natacha Oceane 1 Workout Exercises Time ACTIVE RECOVERY Week Stretch 30m LISS 30m Week FULL BODY Workout Sets Reps 1 Exercises Time Sets Reps Warm Up 5min Deadlifts - 3 8 Straigth Arm Lat Pull Down - 4 8 Single Leg Leg Press - 3 8 Squat to Press - 4 10 Barbell Rows - 3 10 Jumping Bulgarian Split Squats - 3 6 Incline Press - 3 8 Kneel to Squat - 3 10 Supinating Bicep Curls - 4 16 Rope Tricep Extensions - 4 8 Alternating Renegade Row - 3 14 Cool Down 5min Day 4 Notes Weight Day 5 Notes Weight Per Side Per Side Per Side 4 Cut by Natacha Oceane Week HIIT Workout 1 Exercises Time Sets Reps Warm Up 5min Floor to Ceiling Jumps 30s 4 - Dunamic Knee Raises 30s 4 - Corkscrew 30s 4 - Banded Sumarai Pulls 30s 4 - Squat Thrusts 30s 4 - Cool Down 5min Day 6 Notes Weight 5 4 1 2 3 8 5 6 7 12 9 10 11 16 13 14 15 20 17 18 19 24 21 22 23 28 25 26 27 32 29 30 31 36 33 34 35 40 37 38 39 44 41 42 43 48 45 46 47 52 49 50 51 6 Cut by Natacha Oceane Schedule Wk Day Workout Wk Day Workout 1 Mon Plyo 6 Mon Plyo 1 Tue Upper Body & HiiT 6 Tue Upper Body & HiiT 1 Wed Lower Body 6 Wed Lower Body 1 Thu Active Recovery 6 Thu Active Recovery 1 Fri Full Body 6 Fri Full Body 1 Sat HiiT 6 Sat HiiT 1 Sun Rest 6 Sun Rest 2 Mon Plyo 7 Mon Plyo 2 Tue Upper Body & HiiT 7 Tue Upper Body & HiiT 2 Wed Lower Body 7 Wed Lower Body 2 Thu Active Recovery 7 Thu Active Recovery 2 Fri Full Body 7 Fri Full Body 2 Sat HiiT 7 Sat HiiT 2 Sun Rest 7 Sun Rest 3 Mon Plyo 8 Mon Plyo 3 Tue Upper Body & HiiT 8 Tue Upper Body & HiiT 3 Wed Lower Body 8 Wed Lower Body 3 Thu Active Recovery 8 Thu Active Recovery 3 Fri Full Body 8 Fri Full Body 3 Sat HiiT 8 Sat HiiT 3 Sun Rest 8 Sun Rest 4 Mon Plyo 9 Mon Plyo 4 Tue Upper Body & HiiT 9 Tue Upper Body & HiiT 4 Wed Lower Body 9 Wed Lower Body 4 Thu Active Recovery 9 Thu Active Recovery 4 Fri Full Body 9 Fri Full Body 4 Sat HiiT 9 Sat HiiT 4 Sun Rest 9 Sun Rest 5 Mon Plyo 10 Mon Plyo 5 Tue Upper Body & HiiT 10 Tue Upper Body & HiiT 5 Wed Lower Body 10 Wed Lower Body 5 Thu Active Recovery 10 Thu Active Recovery 5 Fri Full Body 10 Fri Full Body 5 Sat HiiT 10 Sat HiiT 5 Sun Rest 10 Sun Rest 7 Cut by Natacha Oceane Week PLYOMETRICS Workout 2 Exercises Time Sets Reps Warm Up 5min Jumping Alternating Lunges - 3 16 Reverse Lunge with Knee Up - 3 10 Lateral Step Overs - 3 16 Lying Resistance Band Extensions - 3 12 Agility Bounds - 4 16 Straight Legged Calf Jumps - 3 12 Side Agility Bounds - 2 10 Overhead Elbow Extension Wall Slams - 3 12 Box Jump Downs - 4 10 Wall Push Aways - 3 8 Mountain Climber Lunge - 3 14 Cool Down 5min Day 1 Notes Weight Per Side Per Side 8 Cut by Natacha Oceane Week Exercises Time Sets Reps Warm Up 5min Reverse Grip Bent Over Rows - 4 10 Chin Ups - 3 8 Bench Dips - 3 8 Plank Wall Walks 5m 3 - Chest Press - 3 12 Wide Arm Press Ups - 3 8 Upright Rows - 4 8 Front Delt Raises - 3 12,10,8 Rear Delt Raises - 3 12 Deadmill Sprints 30s 6 - Treadmill Sprints 30s 6 - Cycle Sprints 30s 6 - Cool Down 5min Day 2 Notes Weight Metres HIIT UPPER BODY Workout 2 9 Cut by Natacha Oceane Week LOWER BODY Workout 2 Exercises Time Warm Up 5min Alternating Reverse Lunges Day 3 Notes Weight Sets Reps - 4 16 Barbell Glute Bridges - 3 12 Box Step Ups - 3 10 Reverse Hip Thrusts - 4 10 Single Leg Hamstring Curl - 3 8 Per Side Wide Stance Leg Press - 3 12 SS1 Narrows Stance Leg Press - 3 12 SS2 Hip Abduction - 3 8,10,12 Seated Calf Raise with Plates - 3 10 Cool Down 5min 10 Cut by Natacha Oceane 2 Workout Exercises Time ACTIVE RECOV ERY Week Stretch 30m LISS 30m Week FULL BODY Workout Sets Reps 2 Exercises Time Warm Up 5min Squats Day 4 Notes Weight Day 5 Notes Weight Sets Reps - 3 8 Curtsey Lunges - 4 16 Close Grip Lat Pull Down - 3 8 T-Bar Row - 4 10 Overhead Lunges - 3 10 Romanian Deadlifts - 3 6 Bench Press - 3 8 Kneeling Squat - 3 10 Seated Supinating Bicep Curls - 4 8 SS1 Bent Over Curls - 4 8 SS2 Skull Crushers - 3 8 Cool Down 5min Per Side Per Side 11 Cut by Natacha Oceane Week HIIT Workout 2 Exercises Time Sets Reps Warm Up 5min High Knees 30s 4 - Burpees 30s 4 - Kick Sits 30s 4 - Forward Bounds & Run Back 30s 4 - Jumping Scissor Lunges 30s 4 - Cool Down 5min Day 6 Notes Weight 12 Cut by Natacha Oceane Week PLYOMETRICS Workout 3 Exercises Time Warm Up 5min Step Up & Knee Drive Day 1 Weight Sets Reps Notes - 3 8 Per Side Side Jump Squats - 3 10 Per Side Forward Bounds - 3 14 Jumping Leg Press - 3 12 Single Leg Alt Jumping Leg Press - 4 16 Narrow to Spider Planks - 3 12 Lying Resistance Band Extensions - 3 10 Judo Roll with Jump - 3 10 Jumping Pulsing Lunges - 2 10 Seated Throw Bals - 3 8 Cool Down 5min Per Side 13 Cut by Natacha Oceane Week HIIT UPPER BODY Workout 3 Exercises Time Warm Up 5min One Arm Dumbbell Row Day 2 Weight Sets Reps Notes - 3 12 Per Side Shoulder Presss - 3 8 Trx Rows - 4 10 Bench Press - 3 8 Cable Flyes - 3 12 Upright Rows - 4 8 Wide Arm Lat Pull Down - 3 8 Hyperextensions - 3 12 Supinating Bicep Curls - 4 16 SS1 Bent Over Curls with Plate - 4 8 SS2 Backward Banded Squat Jumps 20s 4 - Resistance Band Sprints 20s 4 - Rocket Jumps 20s 4 - Backward Banded Squat Jumps 20s 4 - 10 Degree Rotation Jump Squats 20s 4 - Medicine Ball Slams 20s 4 - Jumping Scissor Lunges 20s 4 - Squat Thrusts 20s 4 - Cool Down 5min Cut by Natacha Oceane 14 Week LOWER BODY Workout 3 Exercises Time Sets Reps Warm Up 5min Squats - 4 8 Wide Stance Leg Press - 3 12 Single Leg Trx/Ball Hamstring Curls - 3 10 Barbell Glute Bridge - 4 10 Side Steps with Resistance Bands - 3 8 Mountain Climber Lunge - 3 12 Hip Abduction - 3 12 Hip Abduction - 3 12 Front Bar Reverse Lunges - 3 8,10,12 Duck Walks - 3 14 Calf Raises - 3 15 Cool Down 5min Day 3 Notes Weight Per Side Per Side Cut by Natacha Oceane 15 3 Workout Exercises Time ACTIVE RECOVERY Week Stretch 30m LISS 30m Week FULL BODY Workout Sets Reps 3 Exercises Time Sets Reps Warm Up 5min Squat to Press - 3 8 Jumping Squats - 4 8 Overhead Plate Jumping Alt. Lunges - 4 14 Single Leg Deadlift - 3 8 Good Mornings - 4 10 Kettlebell Swings - 3 10 Pike Press Ups - 3 8 Pull Ups - 3 10 Iguana Press Ups - 4 14 Corkscrew - 4 14 Cool Down 5min Day 4 Notes Weight Day 5 Notes Weight Per Side 16 Cut by Natacha Oceane Week HIIT Workout 3 Exercises Time Sets Reps Warm Up 5min Bench Toe Taps 30s 4 - Lateral Step Overs 30s 4 - Bench Jump Overs 30s 4 - Explosive Side Box Step Jump 30s 4 - Box Jumps 30s 4 - Cool Down 5min Day 6 Notes Weight 17 Cut by Natacha Oceane Week PLYOMETRICS Workout 4 Exercises Time Sets Reps Warm Up 5min Banded Samurai Pulls - 3 16 Lying Chest Passes with Medicine Ball - 3 10 Single Leg Box Jumps - 3 8 Jumping Leg Press - 3 12 Mountain Climbers Resistance Band - 4 16 Shoulder Tap Planks - 3 16 Forward Burpess - 3 10 Explosive Side Box Step Jump - 3 10 Pistol Squat Roll with Jump - 4 8 Alternating Pistol Squat Jump - 3 16 Half Kneeling Side Taps - 3 8 Cool Down 5min Day 1 Notes Weight Per Side Per Side Per Side 18 Cut by Natacha Oceane Week HIIT UPPER BODY Workout 4 Exercises Time Warm Up 5min Rack Pulls Day 2 Notes Weight Sets Reps - 4 6 One Arm Dumbbell Row - 3 8 Pike Press Ups - 3 8 Shoulder Press - 4 12 Incline Press - 3 10 Bench Dips - 3 16 Rope Tricep Extensions - 3 12 Per Side Plank Wall Walks 5m 3 - Metres Skull Crushers - 3 10 Squat Thrusts 30s 3 - Jumping Jacks 30s 3 - Raised Opposite Toe taps 30s 3 - Kettlebell Swings 30s 3 - Fast Feet 30s 3 - Rocket Jumps 30s 3 - Side to Side Jumps 30s 3 - Per Side 19 Cut by Natacha Oceane Week LOWER BODY Workout 4 Exercises Time Sets Reps Warm Up 5min Front Squats - 3 10 Pulsing Lunges - 3 12 Hip Thrusts - 4 8 Curtsey Lunges - 3 10 Single Leg Leg Press - 3 10 Good mornings - 3 12 Side Steps with Resistance Band - 3 12 Kneeling Jump Squats - 3 8 Narrow Stance Leg Press - 3 10 Agility Bounsd - 3 16 Cool Down 5min Day 3 Notes Weight Per Side Per Side 20 Cut by Natacha Oceane 4 Workout Exercises Time ACTIVE RECOVERY Week Stretch 30m LISS 30m Week FULL BODY Workout Sets Reps 4 Exercises Time Sets Reps Warm Up 5min Jumping Alternate Lunges - 4 16 Floor to Ceiling Jumps - 3 8 Open Leg Walking Lunges - 4 14 TRX/Ball Hamstring Curls - 3 8 Duck Walks - 4 12 Chest Press - 3 10 Mountain Climber Lunges - 3 12 Neutral Grip Pull Ups - 3 8 Wall Walks 15s 3 - Barbell Rows - 4 8 Alternating Renegade Row - 4 16 Cool Down 5min Day 4 Notes Weight Day 5 Notes Weight 21 Cut by Natacha Oceane Week HIIT Workout 4 Exercises Time Sets Reps Warm Up 5min Half Turkish Get Ups 20s 4 - Resistance Band Sprints 20s 4 - Side to Side Jumps 20s 4 - Jumping Jacks with Band 20s 4 - Floor to Ceiling Jumps 20s 4 - Elbow to Hand Plank Ups 20s 4 - Raised Opposite Toe Taps 20s 4 - Toss Up 20s 4 - Cool Down 5min Day 6 Notes Weight 22 Cut by Natacha Oceane Week PLYOMETRICS Workout 5 Exercises Time Warm Up 5min Judo Roll with Jump Day 1 Weight Sets Reps Notes - 3 8 Per Side Box Drills 30s 3 - Kneeling Jump Squats - 3 10 Straight Legged Calf Jumps - 3 12 Side Jump Squats - 3 12 Forward Bounds & Run Back - 3 8 Half Kneeling Side Taps - 2 8 Plyo Push Ups - 3 6 Banded Samurai Pulls - 3 14 Step Up and Knee Drive - 2 12 Resistance Band Bounds - 3 8 Agility Bounds - 3 14 Cool Down 5min Per Side Per Side Per Side 23 Cut by Natacha Oceane Week HIIT UPPER BODY Workout 5 Exercises Time Sets Reps Warm Up 5min Neutral Grip Pull Ups - 3 8 Inverted Row on Bar - 3 12 Wide Arm Press Ups - 3 12 Bench Dips - 3 10 Rope Tricep Exentensions - 3 10 Ropoe Neutral Bicep Curls - 3 12 Dips - 3 8 Cable Flyes - 3 10 Raised Opposite Toe Taps 30s 4 - Floor to Ceiling Jumps 30s 4 - 30s 4 - 30s 4 - 30s 4 - Day 2 Notes Weight Tuck Jumps Box Drill Bench Toe Taps Cool Down 5min 24 Cut by Natacha Oceane Week LOWER BODY Workout 5 Exercises Time Warm Up 5min Front Bar Reverse Lunges Day 3 Weight Sets Reps Notes - 3 8 Per Side Leg Press - 4 10 Hamstring Curl - 3 8 Leg Extenstion - 3 10 Hip Thrusts - 3 12 Side Step with Resistance Band - 3 10 Reverse Hip Thrusts - 3 12 Romanian Deadlifts - 3 10 Straight Legged Calf Jumps - 3 12 Cool Down 5min Per Side 25 Cut by Natacha Oceane Week ACTIVE RECOVERY Workout Exercises Time Stretch 30m LISS 30m Week FULL BODY Workout 5 Sets Reps 5 Exercises Time Sets Reps Warm Up 5min Overhead Lunges - 4 16 Step Up and Knee Drive - 3 8 Deadlifts - 4 8 Pike Press Ups - 3 8 Front Delt Raises - 4 12 Plank Wall Walks 5m 3 - Toss Up - 3 12 Single Leg TRX/Ball Hamstring Curls - 3 8 Wide Stance Leg Press - 3 15 Bulgarian Split Squat - 4 8 Reverse Grip Bent Over Rows - 4 8 Cool Down 5min Day 4 Notes Weight Day 5 Notes Weight Per Side Metres Per Side Per Side 26 Cut by Natacha Oceane Week HIIT Workout 5 Exercises Time Sets Reps Warm Up 5min Corkscrew 30s 4 - Forward Burpess 30s 4 - Backwards Banded Squat Jumps 30s 4 - Mountain Climber Taps 30s 4 - Squat Thrusts 30s 4 - Cool Down 5min Day 6 Notes Weight 27 Cut by Natacha Oceane Week PLYOMETRICS Workout 6 Exercises Time Warm Up 5min Box Jumps Day 1 Notes Weight Sets Reps - 4 10 Resistance Band Bounds - 3 14 Agility Bounds - 4 16 Side Agility Bounds - 3 10 Per Side Judo Roll With Jump - 3 10 Per Side Jumping Bulgarian Split Squats - 2 12 Per Side Rocket Jumps - 3 12 Wall Push Aways - 3 10 Overhead Elbow Extension Wall Slams - 3 14 Narrow to Spider Planks - 3 12 Cool Down 5min 28 Cut by Natacha Oceane Week Exercises Time Sets Reps Warm Up 5min Bench Press - 4 8 Wide Arm Lat Pulldown - 4 10 T-Bar Row - 3 12 Lying Chest Passes - 3 12,10,8 Elbow to Hand Plank Ups - 4 12 Skull Crushers - 3 8 Bent Over Tricep Pushdown - 3 12,10,8 Shoulder Press - 4 8 Lateral Raises - 3 12 Sprints 30s 6 - Bench Toe Taps 30s 6 - Rowing Sprints 30s 6 - Day 2 Notes Weight HIIT UPPER BODY Workout 6 29 Cut by Natacha Oceane Week LOWER BODY Workout 6 Exercises Time Warm Up 5min Squats Day 3 Notes Weight Sets Reps - 4 10 Pulsing Lunges - 4 8 Per Side Side Agility Bounds - 3 10 Per Side Step Up & Knee Drive - 3 10 Per Side Wide Stance Leg Press - 4 8 Single Leg Hamstring Curl - 3 12 Pulsing Squats - 3 12 Kneeling Squat - 3 10 Straight Legged Calf Jumps - 3 12 Open Leg Walking Lunges - 3 14 Cool Down 5min Per Side 30 Cut by Natacha Oceane Week ACTIVE RECOVERY Workout Exercises Time Stretch 30m LISS 30m Week FULL BODY Workout 6 Sets Reps 6 Exercises Time Sets Reps Warm Up 5min Straight Leg Deadlifts with Extension - 4 8 Short Stride Walking Lunges - 4 18 Straight Arm Lat Pulldown - 3 10 Chest Press - 4 8 Toss Up - 3 10 Upright Row - 3 12 Duck Walks - 2 18 Kneeling Squat - 3 12 Reverse Hyperextensions - 3 10 Bench Dips - 4 12 Reverse Hip Thrusts - 3 12 Cool Down 5min Day 4 Notes Weight Day 5 Notes Weight 31 Cut by Natacha Oceane Week HIIT Workout 6 Exercises Time Sets Reps Warm Up 5min Kneeling Jump Squats 30s 5 - Single Leg Alt. Jumping Leg Press 30s 5 - Day 6 Notes Weight Resistance Band Plank Jacks Mountain Climber Lunges Cool Down 5min 32 Cut by Natacha Oceane Week PLYOMETRICS Workout 7 Exercises Time Warm Up 5min Mountain Climber Lunge Day 1 Notes Weight Sets Reps - 3 10 Burpees - 3 10 Forward Bounds with Plate/Resistance Band - 3 12 Agility Bounds - 3 16 Single Leg Alt Jumping Leg Press - 4 14 Side Jump Squats - 3 8 Box Drill 20s 3 - Straight Legged Calf Jumps - 3 15 Single Arm Throw Ups - 3 10 Per Side Half Kneeling Side Taps - 3 8 Per Side Wall Push Aways - 3 12 Cool Down 5min Per Side 33 Cut by Natacha Oceane Week HIIT UPPER BODY Workout 7 Exercises Time Sets Reps Warm Up 5min Pull Ups - 3 8 Iguana Press Ups - 3 12 Barbell Rows - 4 6 Walking Reverse Plank Sliders 10m 3 - Dips - 3 8 Straight Arm Lat Pull Down - 3 10 Cable Flyes - 4 8 Supinating Bicep Curls - 3 12 Rope Neutral Bicep Curls - 3 16 Resistance Band Sprints 30s 3 - Backwards Banded Squat Jumps 30s 3 - Resistance Band Bounds 30s 3 - Straight Legged Calf Jumps 30s 3 - Banded Samurai Pulls 30s 3 - 180 Rotation Jump Squats 30s 3 - Cool Down 5min Day 2 Notes Weight 34 Cut by Natacha Oceane Week LOWER BODY Workout 7 Exercises Time Sets Reps Warm Up 5min Front Squats - 5 8 Hamstring Curls - 3 12,10,8 Bulgarian Split Squat - 3 10 Barbell Glute Bridges - 4 10 Side Steps with Resistance Band - 3 8 Short Stride Walking Lunges - 3 16 Hip Abduction - 3 12 Wide Stance Leg Press - 3 8,10,12 Romanian Deadlifts - 3 10 Cool Down 5min Day 3 Notes Weight Per Side Per Side 35 Cut by Natacha Oceane Week ACTIVE RECOVERY Workout Exercises Time Stretch 30m LISS 30m Week FULL BODY Workout 7 Sets Reps 7 Exercises Time Sets Reps Warm Up 5min Deadlifts - 3 8 Straight Arm Lat Pull Down - 4 8 Explosive Side Box Step Jump - 3 10 Squat to Press - 4 10 Reverse Grip BentOver Rows - 3 10 Jumping Bulgarian Split Squats - 3 6 Incline Press Up with Narrow Grip - 3 8 Kneel to Squat - 3 10 Rope Neutral Bicep Curls - 4 8 Unilateral Overhead Tricep Extension - 4 8 Bent Over Tricep Pushdowns - 3 12 Cool Down 5min Day 4 Notes Weight Day 5 Notes Weight Per Side Per Side Per Side 36 Cut by Natacha Oceane Week HIIT Workout 7 Exercises Time Sets Reps Warm Up 5min Raised Opposite Toe Taps 20s 4 - Floor to Ceiling Jumps 20s 4 - Bench Jump Overs 20s 4 - Mountain Climber Taps 20s 4 - Jumping Scissor Lunge 20s 4 - Side to Side Jumps 20s 4 - Kettle Bell Swings 20s 4 - Abducting Fast Feet 20s 4 - Cool Down 5min Day 6 Notes Weight 37 Cut by Natacha Oceane Week PLYOMETRICS Workout 8 Exercises Time Warm Up 5min Judo Roll With Jump Day 1 Weight Sets Reps Notes - 3 8 Per Side Kneeling Jump Squats - 3 10 Alternating Pistol Squat Jumps - 3 16 SIngle Leg Deadlift into Jump - 3 6 Plank Jacks - 4 16 Straight Legged Calf Jumps - 3 12 Side Agility Bounds - 3 10 Overhead Passes - 3 12 Squat Thrusts - 4 10 Wall Push Aways - 3 8 Cool Down 5min Per SIde 38 Cut by Natacha Oceane Week HIIT UPPER BODY Workout 8 Exercises Time Sets Reps Warm Up 5min Chest Press - 3 12 Cable Flyes - 3 8 Plank Wall Walks 5m 3 - Chin Ups - 3 10 T-Bar Row - 4 10 Dips - 3 8 Unilateral Overhead Tricep Extension - 4 8 Incline Press Up Narrow Grip - 3 12.,10,8 Shoulder Press - 3 12 Tuck Jumps 30s 6 - Rocket Jump 30s 6 - Pistol Squat Roll with Jump 30s 6 - Day 2 Notes Weight Per Side 39 Cut by Natacha Oceane Week LOWER BODY Workout 8 Exercises Time Warm Up 5min Barbell Glute Bridges Day 3 Notes Weight Sets Reps - 3 12 Box Jumps - 3 12 Front Bar Reverse Lunges - 4 8 Per Side Box Step Ups - 3 10 Per Side Reverse Hip Thrusts - 4 10 Single Leg TRX/Ball Hamstring Curls - 3 8 Per Side Pulsing Lunges - 3 12 SS1 Straight Leg Deadlifts with Extensions - 3 12 SS2 Hip Abduction - 3 8,10,12 Calf Raises on Leg Presses - 3 10 Cool Down 5min 40 Cut by Natacha Oceane 8 Workout Exercises Time ACTIVE RECOVERY Week Stretch 30m LISS 30m Week FULL BODY Workout Sets Reps 8 Exercises Time Warm Up 5min Squat to Press Day 4 Notes Weight Day 5 Notes Weight Sets Reps - 3 8 Walking Lunges - 4 14 Straight Arm Lat Pull Down - 3 8 One arm Dumbbell Row - 4 10 Per Side Overhead Lunges - 3 10 Per Side Deadlifts - 3 6 Press Ups - 3 8 Kneel to Squat - 3 10 Rope Neutral Bicep Curls - 4 8 SS1 Bent Over Curls (Plate) - 4 8 SS2 Incline Press Up Narrow Grip - 3 8 Cool Down 5min 41 Cut by Natacha Oceane Week HIIT Workout 8 Exercises Time Sets Reps Warm Up 5min Side Jump Squats 30s 4 - Half Turkish Get Up 30s 4 - Abducting Fast Feet 30s 4 - Resistance Band Sprints 30s 4 - Backwards Banded Squat Jumps 30s 4 - Cool Down 5min Day 6 Notes Weight 42 Cut by Natacha Oceane Week PLYOMETRICS Workout 9 Exercises Time Warm Up 5min Straight Legged Calf Jumps Day 1 Notes Weight Sets Reps - 3 16 Reverse Lunge with Knee Up - 3 10 Lying Resistance Band Extensions - 3 16 Box Drill 20s 3 - Side Agility Bounds - 3 8 Per Side Side Jump Squats - 2 12 Per Side Step Up and Knee Drive - 3 8 Per Side Plank Jacks - 3 16 Box Jump Downs - 4 10 Plyo Push Ups - 3 8 Mountain Climber Lunge - 3 14 Cool Down 5min Per Side 43 Cut by Natacha Oceane Week Exercises Time Sets Reps Warm Up 5min Bench Press - 4 8 Iguana Press Up - 3 12 Plank Wall Walks 5m 3 - Bench Dips - 3 16 Walking Planks 10m 3 - Chin Ups - 3 8 Rope Tricep Extensions - 3 12 Lateral Raises - 3 12 Rear Delt Pulls - 3 12 Treadmill Sprints 30s 15 - Cool Down 5min Day 2 Notes Weight HIIT UPPER BODY Workout 9 44 Cut by Natacha Oceane Week LOWER BODY Workout 9 Exercises Time Sets Reps Warm Up 5min Front Bar Reverse Lunges - 3 8 Single Leg Leg Press - 2 10 Duck Walks - 3 16 Leg Extensions - 3 10 Barbell Glute Bridge - 3 12 Side Steps with Resistance Band - 3 10 Reverse Hip Thrusts - 3 12 Straight Leg Deadlifts with Extensions - 3 10 Straight Legged Calf Jumps - 3 12 Cool Down 5min Day 3 Notes Weight Per Side 45 Cut by Natacha Oceane Week ACTIVE RECOVERY Workout Exercises Time Stretch 30m LISS 30m Week FULL BODY Workout 9 Sets Reps 9 Exercises Time Warm Up 5min Front Squats Day 4 Notes Weight Day 5 Notes Weight Sets Reps - 3 12 Wide Stance Leg Press - 2 10 SS1 Narrow Stance Leg Press - 2 10 SS2 Incline Press Up Narrow Grip - 3 12 Dips - 3 8 Kneeling Squat - 3 12 Wide Arm Lat Pull Downs - 4 8 Barbell Rows - 3 10,8,6 Bent Over Curls (Plate) - 3 10 Bent Over Tricep Pushdown - 3 10 Cool Down 5min 46 Cut by Natacha Oceane Week HIIT Workout 9 Exercises Time Sets Reps Warm Up 5min Corkscrew 20s 4 - 180 Rotation Jump Squats 20s 4 - Side to Side Jumps 20s 4 - Mountain Climber Lunge 20s 4 - Resistance Band Sprints 20s 4 - Cool Down 5min Day 6 Notes Weight 47 Cut by Natacha Oceane Week PLYOMETRICS Workout 10 Exercises Time Sets Reps Warm Up 5min Jumping Alternate Lunges - 3 16 Deadmill Sprints 15s 3 - Jumping Bulgarian Split Squats - 3 8 Planks Jacks - 3 12 Explosive Side Box Step Jump - 2 10 Straight Legged Calf Jumps - 3 12 Side Agility Bounds - 3 10 Overhead Elbow Extension Wall Slams - 3 12 Box Jumps - 4 10 Walll Push Aways - 3 8 Alternating Pistol Squat Jumps - 3 14 Cool Down 5min Day 1 Notes Weight Per Side Per Side 48 Cut by Natacha Oceane Week HIIT UPPER BODY Workout 10 Exercises Time Sets Reps Warm Up 5min Pull Ups - 3 6 Rack Pulls - 3 6 Walking Reverse Plank Sliders 10m 3 - Bench Press - 3 8 Inverted Row on Bar - 3 12 Incline Press Up Narrow Grip - 3 8 Front Delt Raises - 4 8 Upright Row - 3 6 Rope Neutral Bicep Curls - 3 12 Resistance Band Sprints 30s 3 - Kicks Sits 30s 3 - Floor to Ceiling Jumps 30s 3 - Day 2 Notes Weight 49 Cut by Natacha Oceane Week LOWER BODY Workout 10 Exercises Time Sets Reps Warm Up 5min Alternating Reverse Lunges - 4 14 TRX/Ball Hamstring Curls - 3 12,10,,8 Box Jumps - 3 10 Barbell Glute Bridge - 4 10 Reverse Hip Thrusts - 3 8 Open Leg Walking Lunges - 3 16 Step Up & Knee Drives - 2 6 Romanian Deadlifts - 3 8,10,12 Straight Legged Calf Jumps - 3 10 Cool Down 5min Day 3 Notes Weight Per Side 50 Cut by Natacha Oceane Week ACTIVE RECOVERY Workout Exercises Time Stretch 30m LISS 30m Week FULL BODY Workout 10 Sets Reps 10 Exercises Time Warm Up 5min Squat to Press Day 4 Notes Weight Day 5 Notes Weight Sets Reps - 3 8 Wide Arm Lat Pull Down - 4 8 Single Leg Press - 3 8 Per SIde Jumping Bulgarian Split Squats - 2 10 Per SIde Barbell Rows - 3 10 Upright Rows - 3 10 Kneel to Squat - 3 8 Supinating Bicep Curls - 3 10 Walking Planks 10m 3 - SS1 Walking Reverse Plank Sliders 10m 3 - SS2 Raised Opposite Toe Taps - 3 14 Cool Down 5min 51 Cut by Natacha Oceane Week HIIT Workout 10 Exercises Time Sets Reps Warm Up 5min Half Kneeling Side Taps 20s 4 - Toss Up 20s 4 - Forward Bounds & Run Back 20s 4 - Lateral Step Overs 20s 4 - Forward Bounds & Run Back 20s 4 - Cool Down 5min Day 6 Notes Weight 52
