W W W. B U I LT B Y B E C K Y. C A
Lift Weights
— Feel Good
4 WEEK PROGRAM
PA G E 1
LIFT WEIGHTS — FEEL GOOD
4 WEEK PROGRAM
Contents
About Me
3
G E T T I N G S TA R T E D
WEEK 2
Warm Up & Cool Down
4
Day 1 — Legs
15
Resistance Training
4
Day 2 — Upper & Core
16
Modification for Beginners
4
Day 3 — Glutes & Abs
17
Progressive Overload
4
Day 4 — HIIT Cardio
18
Seeing Results
5
Day 5 — Full Body
19
Mind Muscle Connection
5
Form
6
WEEK 3
Tracking Progress
6
Day 1 — Legs
20
Calorie Deficit
7
Day 2 — Upper & Core
21
Macros
7
Day 3 — Glutes & Abs
22
Micros
7
Day 4 — HIIT Cardio
23
Example of My Meals
8
Day 5 — Full Body
24
Supplements
9
Monthly Cycle Cravings
9
WEEK 4
Cardio
9
WEEK 1
Day 1 — Legs
25
Day 2 — Upper & Core
26
Day 3 — Glutes & Abs
27
Day 1 — Legs
10
Day 4 — HIIT Cardio
28
Day 2 — Upper & Core
11
Day 5 — Full Body
29
Day 3 — Glutes & Abs
12
Day 4 — HIIT Cardio
13
I’M HUNGRY AF!
Day 5 — Full Body
14
Recipes
PA G E 2
30-35
“I always feel
so strong and
badass after
my upper body lifts.”
LIFT WEIGHTS — FEEL GOOD
4 WEEK PROGRAM
About Me
Hey I’m Becky.
Fitness has been a huge part of my life for the last seven years.
Even through two pregnancies, I’ve never let anything stop me
from getting my sweat on.
For myself, fitness has been much more than just the physical
changes that I’ve seen happen to my body over the years. It’s
about feeling strong, feeling more confident in yourself, and
feeling so damn proud of yourself for showing up even when
you lacked all of the motivation in the world.
Because the truth is — seeing results takes time. So please
don’t rely on that alone to motivate you. Instead, feel
motivated because you prepared a super nutrient dense meal
even though all you really wanted to eat was a 10 piece chicken
nugget meal from McDonald’s (my weakness).
Feel motivated because you got that sweaty workout in even
though you were completely exhausted from life and really
wanted to just lay on the couch.
These are all little victories that should be celebrated and these
are all small steps to help you reach your big goals! You need to
constantly remind yourself daily of your “WHY.”
My “why” is my family and my health. I want to be around for
my family for as long as I possibly can. I want to be healthier
— both physically and mentally. Those reasons are why I
NEVER give up and always keep going.
Not every day will be perfect and that is OKAY!
It isn’t about perfection, it is about progress.
“It’s time to love yourself, respect yourself,
admire yourself, forgive yourself, accept yourself
and nurture yourself. Today is the day.”
PA G E 3
DISCLAIMER:
I am not a certified personal
trainer nor am I a registered
dietitian. The content of these
documents are based on my
own personal experiences and
research. Please consult your
physician before beginning any
exercise program.
LIFT WEIGHTS — FEEL GOOD
4 WEEK PROGRAM
REPS:
❍ The amount of repetitions
you will do for the stated
exercise.
❍ Most will have a range of
8-16, 12-20 reps.
❍ If the dumbbell(s) you are
using is heavy, pick the
lower rep number.
❍ If your dumbbell(s) is
lighter, pick the higher
rep number.
Warm Up & Cool Down
Before you begin each workout, it is important to wake your
body up and warm up your joints/muscles with bodyweight
only exercises. I usually do a few minutes of just dancing,
hyping myself up for my workout! But you can do 1-3 minutes
of jogging in place. Dancing is much more fun ;)
Once your workout is complete, cooling down is important as
well. Yoga stretches like a child’s pose, cat-cow and downward
dog just to name a few. A couple of minutes is enough.
LOWER BODY WARM UP:
❍ 12 air squats
❍ 12 glute kickbacks
❍ 12 RDLs
❍ 12 jumping jacks
Do 2-3 sets
UPPER BODY WARM UP:
❍ 12 jumping jacks
❍ 12 around the worlds
❍ 12 arm circles
SETS:
❍ 12 arm swings
Do 2-3 sets
❍ The number of reps
completed in a row for
a stated exercise is a set.
❍ Most exercises say 3-4
sets, pick 3 if you’re a
beginner and 4 if you’ve
been working out for
6+ months.
REST:
❍ Rest between your
sets for no longer than
30 seconds.
❍ Short and intense
workouts are the best
for burning fat!
SUPERSET:
❍ You are to perform the
first exercise for the
stated amount of reps,
rest for no longer than
10 seconds and then
perform the second
exercise for the stated
amount of reps.
❍ Basically doing these two
exercises back to back.
That equals ONE set.
Resistance Training
Resistance training or weight lifting is what will give you the
“toned” look and burn fat. The more muscle you have on your
body, the faster your metabolism will be and the more calories
your body needs to maintain the muscle you have built.
Resistance training will NOT make you bulky.
It is very difficult for women to build muscle since our bodies
are naturally low in testosterone. During our resistance
training sessions, we are creating tiny tears in our muscles.
The muscles repair themselves during our “rest days.” They
become stronger and bigger. This is why rest days from lifting
are so important.
I like to keep my training intense and short. My workouts are
anywhere from 30-45 minutes. Mind muscle connection is so
much more important than lifting as heavy as you possibly can.
Go slow and focus on keeping every single muscle engaged.
PA G E 4
SUPERSET EXAMPLE:
Squats SUPERSET WITH
bicep curls
— 2 sets of 12 reps.
❍ Do 12 squats
❍ Rest for 10 seconds
❍ Then do 12 reps of
bicep curls.
That equals ONE set.
❍ Rest for 30 seconds
and repeat 1 more set.
LIFT WEIGHTS — FEEL GOOD
4 WEEK PROGRAM
Modification For Beginners
BUILT BY BECKY:
@built.by.becky
If you’ve never lifted before or have only been lifting for a
couple of months following my IG workouts — only do 2-3 sets
of each exercise within that workout for one to two weeks.
For the third to fourth week, you can do 3-4 sets depending on
how you are feeling. If it’s a plank, drop to your knees. If your
dumbbells are too heavy, try bodyweight first to perfect your
form. You will STILL see results with all of these modifications.
This is a program that you can repeat for months. Keep trying
to do more reps or heavier weight.
Progressive Overload
“Be patient on your
fitness journey. Don’t
give up. Keep trying
to be better then you
were yesterday and
amazing things WILL
happen.”
In order to see “gains” or muscle growth, we need to slowly
progressively overload our muscles with stress from our
weight-lifting sessions. This means, slowly increasing the
weight or reps that we are lifting over a period of time. Start
your lifting sessions with lower weights — to perfect your
form — then, slowly increase your weight each month. Don’t
make the same mistake that I did by trying to lift as heavy as
I possibly could. It isn’t about lifting as heavy as possible …
it’s about slowly trying to lift a bit heavier or doing more reps
every month.
Seeing Results
If you show up for yourself every day with this program and
give it all you’ve got — PUSHING YOURSELF — you will see
changes happening to your body. Once you start seeing muscle
definition on your legs and arms, or you notice your waist is
slimmer and your clothes fit looser, you will feel even more
motivated to keep going! So trust the process and don’t give
up on yourself!
Mind Muscle Connection
Mind muscle connection is so important when it comes to
lifting. Instead of “mindlessly” lifting the weights and going
through the motion, lower your weight or even do bodyweight
first to “wake up” that muscle you are targeting. Go slow,
do static holds and squeeze that muscle. This is how I feel I
have made the most of my gains, especially in my core. I am
ALWAYS focusing on mind muscle connection within my core,
which usually means I lower my weight that I’m lifting for
upper and lower body sessions. Once you’ve nailed that mind
muscle connection, you can start to slowly increase the weight
you are lifting. The gains will happen!
PA G E 5
WHAT I’VE LEARNED
The biggest mistake people
can make when starting their
fitness journey is to slash
their calories in half and push
themselves past exhaustion
with their workouts.
This is not sustainable and it
isn’t healthy. I’ve been there
before, restricting so many
foods from my diet only
to binge like crazy at night
and on the weekends when
I’ve allowed myself a “cheat
meal.” I would go hard with
my workouts having zero rest
days for weeks to only end
up needing an actual week of
rest to recover from feeling
completely drained.
I now workout four to six times
a week with my workouts
lasting 30-45 minutes,
enjoying ALL of the foods and
feeling my best. I look forward
to my workouts now and I
never stress about food.
LIFT WEIGHTS — FEEL GOOD
4 WEEK PROGRAM
ANSWERS TO SOME
FAQS I RECEIVE:
Form
❍ I’m a 35-year-old married
mom of two
Lifting “heavy” will not give you results if your form is terrible.
You need to have complete control over the weight that you
are lifting — with total core control the whole time. Keep
your core tight with every single lift that you do. I used to lift
much heavier years ago with terrible form and I did not look
any better. I was constantly sore and did not have the muscle
definition that I have today. You don’t need to lift to failure
either, but always push yourself with your lifts, keeping the rep
range between 8-20.
❍ I’m 5’2” and weigh
120lbs. I look tall, but I’ve
got long legs for my height
❍ I only workout at home
using free weights
❍ The workouts I post on
my IG page are my actual
workouts
❍ I’ve been lifting for seven
years with two pregnancies
in between that
❍ I train glutes/legs two to
three times a week, upper/
core two times a week with
abs on my active rest days
❍ I don’t do a lot of cardio,
my lifting is high intensity
and gets my heart rate up
high
❍ I don’t count macros or
calories. I focus on eating
protein, carbs and fats with
most of my meals, which is
around five to six a day.
“Everything in
moderation!”
Tracking Progress
PHYSICAL PROGRESS
There are multiple ways to track your progress. Progress
pictures, weighing yourself and taking measurements of
your waist, legs etc. The scale is the worst way to track your
progress. Your weight will fluctuate daily and even weekly
depending on so many factors like what you’ve eaten, how
much water you’ve been drinking, how much salt you’ve been
consuming, as well as if you’re close to your period. You may
feel defeated when your weight doesn’t change as fast as you
want it to. Progress pictures and measurements are a better
way to track.
NON-PHYSICAL PROGRESS
Non-physical progress is progress that you won’t be able to see
on your body. Things like becoming stronger, doing more reps
or lifting more weight. The exercises will start to feel “easier”
than when you first started lifting. This is just as important as
physical progress. Write down the weight and reps you are
using for each exercise with each daily workout. You will be
able to see how much stronger you become over the next four
weeks. Becoming stronger not only feels AMAZING, but you
will also be making muscle gains as well!
FITNESS GOALS:
If you’re unsure if you should
be eating in a calorie surplus
or calorie deficit, I suggest to
stick to a deficit if you’re goal
is to be leaner overall. You will
gain muscle regardless of your
diet because you’re new to
weight lifting.
If you’re trying to lose fat/keep
the muscle you’ve gained,
focus on eating protein with
every meal and fats/carbs with
“almost” every meal. You can
always replace a carb with
extra veggies instead. Just
remember that portion control
is the important thing for fat
loss. You don’t need to restrict
anything from your diet, but
just consume smaller portions.
If you are already lean and
want to gain muscle, focus on
eating all three macros with
every single meal — not just
protein! I didn’t start gaining
muscle until I starting eating
more carbs and fats. Don’t
fear food, gaining muscle isn’t
easy and it does take a lot of
calories — especially if you
have always been thin. But it is
possible and food is fuel.
PA G E 6
LIFT WEIGHTS — FEEL GOOD
4 WEEK PROGRAM
MY STAPLE FOODS —
MACROS (each category):
Calorie Deficit
PROTEINS:
Losing weight comes down to one factor called a “calorie
deficit.” Your diet is EVERYTHING when it comes to fat loss.
The workouts build the curves, but how you eat will decide
if you either gain fat or lose fat to show off those beautiful
muscles you’ve built. There are a couple of ways to create a
calorie deficit. The first way is through your diet by consuming
less calories (food) than your body needs to maintain its
current weight. Second way is through exercise, which will
burn calories, but please don’t think you can eat whatever you
want as long as you are working out.
❍ Greek yogurt
❍ Eggs with the yolk
(fat and protein)
❍ Egg whites
❍ Beans (carbs and protein)
❍ Meat (mostly chicken)
❍ Fish
❍ Protein powder/bars
CARBS:
❍ Fruit (ALL fruits)
❍ Rice (white or
whole grain)
❍ Potatoes (sweet potato,
white potato)
❍ Whole grains (bread,
quinoa, pasta — contain
some protein)
❍ Beans (carbs and protein)
❍ Oatmeal
FATS:
❍ Eggs with the yolk
(fat and protein)
❍ Avocado
❍ Peanut butter
❍ Coconut oil/olive oil
❍ Fatty meats like beef,
chicken thighs etc.
(protein and fat)
❍ Nuts and seeds
(fat and a bit of protein)
So let’s say you eat five meals a day with carbs at every single
meal. Replace the carbs for one to two of those meals with
extra veggies or protein — and that would be your calorie
deficit.
Losing weight also comes down to finding a diet that you will
enjoy doing for basically the rest of your life. Keto, low carb,
counting macros, intermittent fasting, vegan, 80/20 diet rule —
they can all deliver amazing results, but only if you can do the
diet long term. Find a diet that you will enjoy doing and I’ll help
guide you with the tools you need to achieve for either fat loss
or muscle gain.
Macros
Protein, carbs and fats are called “macros” and these three
macros will make up the bulk of your meals. Our bodies need
all three of these macros in order to function properly. If you
are doing my workouts, you will need to eat carbs so you can
crush your workouts. Eating carbs with your meals will also
help to fill you up and prevent unnecessary snacking. So many
people think they don’t have enough discipline when they
end up snacking late at night, but most likely they didn’t eat
enough during the day and they are HUNGRY. If you know
you’ve eaten enough during the day, but still want to snack at
night — boredom or maybe you’re close to your monthly cycle
— try chewing on some gum, a hot drink sweetened with stevia
or some fruit.
Micros
Fruits and veggies are your “micros” and while they aren’t as
important as macros, they should still be included in your diet.
The sugar in fruit is not bad for you. Fruits are full of nutrients
and fibre that your body needs. Plus, they are low in calories
and super satisfying so fill up your diet with more fruits and
veggies! You should be trying to have at least 1 cup of veggies
with three of your meals. Especially if you are trying to lose fat!
PA G E 7
FOOD SENSITIVITIES:
If you have any kind of food
sensitivities, it’s best to avoid
those foods. But if you’re
following a gluten-free/dairyfree diet because you fear
they will cause weight gain,
PLEASE STOP. I have gluten
and dairy in my diet every day
and they will not cause weight
gain nor are they “bad” for
you!
SERVING SIZE:
❍ Protein: Size of your palm
❍ Carbs: About 1/2 cup
( if trying to lose fat, keep
it to 1/4 - 1/3 cup)
❍ Fats: About 1-2 teaspoons
❍ Fill up your plate with a
lot of veggies and have
one to three servings of
fruits a day. This is a quick
way to include all macros
in your meals while using
easy portion control!
FOCUS ON REAL FOODS:
❍ You need to focus on
eating REAL whole foods.
More fruits, veggies, whole
grains, nuts, seeds and protein
sources in their most natural
state.
❍ If you have a meal that is
higher in fat, such as steak,
eat it with veggies and cut out
the carb.
❍ If you are eating a meal that
is low in fat, such as a chicken
breast, eat it with 1/2 cup of
carb and some healthy fats,
such as avocado and veggies.
LIFT WEIGHTS — FEEL GOOD
4 WEEK PROGRAM
Example of My Meals
MY MEAL CALORIES:
Some days, I eat a lot and other days I eat less. Depends on how
busy I was or if I had a couple of rest days.
This example is roughly
1,800-2,100 calories, which
would be maintenance calories
for myself.
FIRST MEAL
❍ 2-3 eggs (fat/protein)
❍ 1-2 pieces whole wheat bread
OR 1/3 cup oatmeal (carb)
❍ Side of asparagus (micro)
❍ Coffee (I like mine with 1 tbsp creamer, Splenda and collagen)
SECOND MEAL
❍ 3/4 cup plain Greek yogurt (or dairy free if you prefer)
with half scoop protein powder (protein)
❍ 1/2 of each — apple and banana (carb/micro)
❍ 1/2 - 1 tbsp melted peanut butter (fats)
❍ 1/4 - 1/3 cup granola (carbs)
MY DIET:
I’ve done IIFYM (If It Fits Your
Macros), intermittent fasting
and low carb diets — now I
follow intuitive eating and the
80/20 diet rule.
The 80/20 diet rule means
80 percent of my meals are
nutrient dense whole foods,
and the other 20 percent are
my “fun” foods. I eat some
kind of treat. Every. Single.
Day. I try to eat a combination
of protein, carbs and fats with
almost every single meal.
Having a balance of all three
macros (protein, fats, carbs)
will keep you feeling full and
satisfied after your meals.
I usually have two to three
big meals a day with two to
three smaller meals/snacks
a day. There is no such thing
as needing to eat six small
meals a day to boost your
metabolism. So just do
whatever works best for you
and your schedule.
SNACK
❍ Carrots, cucumber, whole wheat crackers (look at the box
for 1 serving) and peppers with hummus (1 tbsp) and tuna
OR protein bar/shake
THIRD MEAL
❍ Chicken breast — size of your hand, cooked (protein)
❍ 1/2 cup rice or potato (carb)
❍ 1 cup of veggie of your choice — I like to steam mine and add
a teaspoon of butter and salt (fats)
❍ Small square dark chocolate (TREAT and also fat)
BEDTIME SNACK
Depending on how hungry you are, first option is the lowest in
calories)
❍ 1 cup of cereal or frozen blueberries with unsweetened
almond milk and protein powder
OR
❍ 1/2 bagel with 1 tbsp cream cheese and protein shake
OR
❍ 1/3 cup oatmeal, 1 tbsp peanut butter,
1/2 scoop protein powder, and berries
PA G E 8
Depending on your calorie
needs, you might need to
eat more or less. You can eat
fewer carbs and fats, but keep
protein high.
TREAT YOURSELF
❍ If you love pizza, burgers
(who doesn’t?!) make a
healthy version of it. Low carb
thin crust and low fat cheese.
Extra lean ground beef with
low fat cheese and half of the
bun.
❍ Allow yourself ONE small
treat every single day. A small
glass of wine, small pop, small
bowl of popcorn, a cookie.
ONLY ONE! Look forward to it,
enjoy it and move on knowing
that you can enjoy it again
tomorrow. You’re less likely to
binge knowing that you will be
able to enjoy it again soon.
❍ Allow yourself to eat
takeout every once in a while
(I enjoy takeout about once
every two weeks) and don’t
call it a cheat meal. It’s called
life! Enjoy it and don’t feel
guilty.
LIFT WEIGHTS — FEEL GOOD
4 WEEK PROGRAM
DON’T DRINK
YOUR CALORIES!
Supplements
They can be adding 200-300
extra calories a day. Cut back
on soda, juice, and alcohol.
You don’t have to avoid them
completely, but enjoy them
in moderation. These little
changes will make a huge
difference to your body and
health. Also, cut back on extra
condiments as well!
Supplements are not necessary, but I do like using protein
powder for convenience or to sweeten plain yogurt/oatmeal.
Another great supplement are BCAAs, which are branched-chain
amino acids that are necessary for our muscles to recover. You
can get these aminos from meat as well. I love drinking them
because they are tasty and are a great way to get my water
intake in. Just remember, there isn’t a supplement out there that
will give you results like your HARD WORK will.
DIET MYTHS:
❍ Sugar doesn’t cause
weight gain
❍ Eating late at night doesn’t
cause weight gain
❍ You don’t need to eat
multiple small meals to
“boost” your metabolism
Monthly Cycle Cravings
Okay ladies, let’s talk about those nasty monthly hormonal
cravings. I get them too and I still struggle with this. Eat the
damn treats and move on with your life!
Try to be mindful and don’t eat the whole bag of chips, but still
treat yourself. Ignoring these cravings will only lead to binging.
We are human and this is normal!
“Believe in yourself
that you CAN do
this and that you are
worthy to feel your
very best! We all
start somewhere so
there is nothing to be
ashamed of.
It isn’t a quick
process, but it is
SO worth it!”
❍ Gluten isn’t bad for you
(as long as you don’t have
a sensitivity)
❍ Carbs don’t cause
weight gain
❍ Fats don’t cause
weight gain
❍ You don’t need to
immediately eat after a
workout and you won’t lose
muscle mass if you wait
to eat.
TWO TYPES OF CARDIO:
Cardio
Do we need to do cardio to lose fat? Short answer is no as long
as you have a calorie deficit within your diet. But cardio can help
you create a larger calorie deficit within your diet without having
to lower your calories too much. I recommend doing cardio two
to four times a week of 20-30 mins if you’re trying to lose fat. This
can be walking, a jog, playing tag with your kids or walking your
dog. If you are trying to gain weight/muscle, don’t do any extra
cardio.
There are two types of cardio: LISS & HIIT. I love HIIT, but both
have a place in my training. The only time I do LISS is during
summer when I take my kids for stroller rides. Try to stay active
as much as possible EVERY single day. Get those steps in!
PA G E 9
LISS (Low intensity steady
state): Slow-pace cardio for a
longer period of time. LISS is
amazing for heart health, but
it won’t build muscle.
HIIT (High intensity interval
training): Short periods of
intense anaerobic exercise and
short less-intense recovery
periods. This type of training
burns fat while preserving/
building muscle.
LIFT WEIGHTS — FEEL GOOD
4 WEEK PROGRAM
GOBLET PAUSE SQUATS
BEFORE YOU BEGIN:
Please consult your physician
before beginning any exercise
program.
INSTRUCTIONS:
❍ You are to perform the
first exercise for 3-4 sets
BEFORE moving onto the
next exercises. Do this with
each exercise.
❍ Most sets have a
SUPERSET. You are to do
the first exercise for the
stated amount of reps,
rest for 5-10 seconds and
then move onto the other
exercise. THAT IS 1 SET.
Week 1
D AY 1 — L E G S
GOBLET PAUSE SQUATS:
3-5 sets | 8-16 reps
Hold a dumbbell with both hands up by your chest, squat down
keeping your chest upright and pause for 2-3 seconds at the
bottom of the rep before coming back up. Try for 8-16 reps.
DUMBBELL & BAND SIDE SQUAT
DUMBBELL & BAND SIDE SQUATS
SUPERSET WITH SQUAT HOPS:
3-4 sets | 12-20 reps
Put a band around your legs, hold onto one dumbbell up by
your chest or one on each shoulder. Step to your left and squat
down. Then step to your right and squat down. That equals two
reps, try for 12-20 reps.
WALL SITS
After the squats, do 12-20 squat hops holding the weight or
body weight.
WALL SITS
SUPERSET WITH DUMBBELL SWAY SQUATS:
3-4 sets of 30 seconds | 12-20 reps
YOUTUBE CHANNEL:
You can go to my YouTube
channel, Built by Becky,
for video demos of each
exercise. Click on links
below:
DAY 1 EXERCISES:
❍ Goblet pause squats
3-5 sets/8-16 reps
❍ Dumbbell and band side
squats SUPERSET WITH
squat hops
3-4 sets/12-20 reps
❍ Wall sits SUPERSET WITH
dumbbell sway squats
3-4 sets/12-20 reps
DUMBBELL SWAY SQUATS
Sit against a wall with your legs at a 90 degree angle, holding
yourself up with your legs, push your back into the wall and try
to sit for 30-45 seconds. If you want an extra challenge, put a
dumbbell on your lap.
After the wall sits, get into a low squat and lean your body to
the left and then to the right. Stay low the whole time. That
equals two reps, try for 12-20. Can do bodyweight or hold onto
a dumbbell.
SINGLE LEG REVERSE LUNGES
SINGLE LEG REVERSE LUNGES
SUPERSET WITH SPLIT SQUAT JUMPS:
3-4 sets | 12-20 reps EACH leg
Holding onto one or two dumbbells, do 12-20 reverse lunges
each leg.
After the lunges, do 12 split squat jumps each leg.
SPLIT SQUAT JUMPS
❍ Single leg reverse lunges
SUPERSET WITH
split squat jumps
3-4 sets/12-20 reps
each leg
PA G E 1 0
LIFT WEIGHTS — FEEL GOOD
4 WEEK PROGRAM
BENT OVER DUMBBELL ROWS
INSTRUCTIONS:
❍ You are to perform the
first exercise for 3-4 sets
BEFORE moving onto the
next exercises. Do this with
each exercise.
❍ Most sets have a
SUPERSET. You are to do
the first exercise for the
stated amount of reps,
rest for 5-10 seconds and
then move onto the other
exercise. THAT IS 1 SET.
Week 1
FRONT RAISE TO SIDE RAISE
D AY 2 — U P P E R & C O R E
BENT OVER DUMBBELL ROWS
SUPERSET WITH FRONT RAISE TO SIDE RAISE:
3-4 sets | 12-20 reps each
Bend forward by sticking your hips out behind you so your
upper body is almost parallel to the floor. Row the dumbbells
up towards your belly and pause before lowering them back
down. Try for 12-20 reps.
SEATED BICEP CURLS
SEATED SHOULDER PRESS
After the rows, grab a light set of dumbbells or resistance
band. Raise your arms up in front of you and back down. Now
raise them out to the sides and back down. That is two reps,
repeat sequence for 12-20 total reps.
SEATED BICEP CURLS
SUPERSET WITH SEATED SHOULDER PRESS:
3-4 sets | 10-16 reps
YOUTUBE CHANNEL:
You can go to my YouTube
channel, Built by Becky,
for video demos of each
exercise. Click on links
below:
Sit on the floor with your legs extended in front of you, lean
back slightly and then do 10-16 bicep curls in this position.
Keep your core tight and chest up.
After the curls, bend your arms at a 90 degree angle by your
head, press dumbbells up over your head for 10-16 reps. Go
slow and focus on keeping your core engaged.
BIRD DOG TRICEP KICKBACKS
WALK DOWN INTO SUPERMANS
BIRD DOG TRICEP KICKBACKS
SUPERSET WITH WALK DOWN INTO SUPERMANS:
3-4 sets | 12 reps each
DAY 2 EXERCISES:
❍ Bent over dumbbell rows
SUPERSET WITH
front raise to side raise
3-4 sets/12-20 reps each
Grab a light pair of dumbbells, around 5 lbs, go onto the
ground on all fours. Bring your left leg off the ground straight
out behind you squeezing your glutes. Bring your right arm
off of the ground and do 12 tricep kickbacks. Keep your core
engaged with your belly button pulled up towards your back.
Repeat on the other arm.
❍ Seated bicep curls
SUPERSET WITH
seated shoulder press
3-4 sets/10-16 reps
After the kickbacks, do 12 walk downs into Supermans.
❍ Bird dog tricep kickbacks
SUPERSET WITH
walk down into
Supermans
3-4 sets/12 reps each
3-4 sets | 12-20 reps each
❍ Dumbbell bridge chest
flyes SUPERSET WITH
dumbbell crunch variation
3-4 sets/12-20 reps each
DUMBBELL BRIDGE CHEST FLYES
SUPERSET WITH DUMBBELL CRUNCH VARIATION:
Holding 2 dumbbells, around 5-8 lbs, lay on the floor flat on
your back, push up into a bridge. Slowly lower the dumbbells
out to your sides, keep a slight bend in your elbow. Try for
12-20 reps.
After the chest flyes, raise your legs up with your back pushed
into the ground, do a crunch as you bring the dumbbells
behind your legs. Try for 12-20 reps. (Drop the dumbbells if
that is too difficult.)
PA G E 1 1
DUMBBELL BRIDGE CHEST FLYES
DUMBBELL CRUNCH VARIATION
LIFT WEIGHTS — FEEL GOOD
4 WEEK PROGRAM
INSTRUCTIONS:
❍ You are to perform the
first exercise for 3-4 sets
BEFORE moving onto the
next exercises. Do this with
each exercise.
❍ Most sets have a
SUPERSET. You are to do
the first exercise for the
stated amount of reps,
rest for 5-10 seconds and
then move onto the other
exercise. THAT IS 1 SET.
DUMBBELL & BAND GOOD
MORNINGS • DUMBBELL & BAND
LATERAL STEPS
Week 1
D AY 3 — G L U T E S & A B S
DUMBBELL & BAND GOOD MORNINGS
SUPERSET WITH DUMBBELL & BAND LATERAL STEPS:
3-4 sets | 8-16 reps
Put a band around your lower legs, put one dumbbell on your
upper back, a long band or two dumbbells on your shoulders.
Hinge at the hips as you bend forward sticking your hips out
behind you. Keep your back straight and spine/neck neutral,
eyes are looking down. Pull yourself back up using your glutes
and hamstrings.
DUMBBELL GLUTE BRIDGE WITH
PAUSE • BAND DONKEY KICKS
After the good mornings, leave the band around your legs.
Now alternate stepping to the left and to the right for 16 total
reps. Each step is one rep.
DUMBBELL GLUTE BRIDGE WITH PAUSE
SUPERSET WITH BAND DONKEY KICKS:
3-4 sets | 12-20 reps each
YOUTUBE CHANNEL:
You can go to my YouTube
channel, Built by Becky,
for video demos of each
exercise. Click on links
below:
DAY 3 EXERCISES:
❍ Dumbbell & band good
mornings SUPERSET
WITH dumbbell & band
lateral steps
3-4 sets/8-16 reps
❍ Dumbbell glute bridge
with pause SUPERSET
WITH band donkey kicks
3-4 sets/12-20 reps each
❍ Slow tempo sumo squats
SUPERSET WITH
band abductions
3-4 sets/8-12 reps
❍ Lying leg raises
SUPERSET WITH
toe touches
3-4 sets/12 reps
Lay on the floor on your back or upper back against a chair/
bench, put a dumbbell or a long band across your lap. Thrust it
up using your glutes, pause for a second at the top of the rep
really squeezing your booty. Lower and repeat for 12 reps.
SLOW TEMPO SUMO SQUATS
BAND ABDUCTIONS
After the glute bridge, put a light band around your legs, get
onto all fours and kick each leg up towards the ceiling. Do 1220 reps each leg.
SLOW TEMPO SUMO SQUATS
SUPERSET WITH BAND ABDUCTIONS:
3-4 sets | 8-16 reps
Feet wider than shoulder width apart, toes pointed outwards,
hold one or two dumbbells between your legs, slowly squat
down on a 1-2-3 tempo using your glutes and legs. Pause for
a second at the bottom of the rep before coming back up and
repeat for 8-16 reps.
After the squats, put a band around your lower thighs and do
16 band abductions.
LYING LEG RAISES
SUPERSET WITH TOE TOUCHES:
3-4 sets | 12 reps
Lay on your back, alternate lifting each leg up and then back
down for a total of 20 reps or 10 each leg.
After the leg raises, lift your legs straight up and do 12 toe
touches.
PA G E 1 2
LYING LEG RAISES
TOE TOUCHES
LIFT WEIGHTS — FEEL GOOD
4 WEEK PROGRAM
INSTRUCTIONS:
❍ Do each exercise back to
back for 30 seconds of work
and 30 seconds of rest.
3-5 ROUNDS!
Week 1
D AY 4 — H I I T C A R D I O
HIGH KNEES:
ROTATING PLANKS:
TOUCH DOWN POP SQUATS:
YOUTUBE CHANNEL:
You can go to my YouTube
channel, Built by Becky,
for video demos of each
exercise. Click on links
below:
CROSS-BODY MOUNTAIN
CLIMBERS:
DAY 4 EXERCISES:
❍ High knees
30 seconds
rest 30 seconds
❍ Rotating planks
30 seconds
rest 30 seconds
LATERAL JUMP SQUATS:
❍ Touch down pop squats
30 seconds
rest 30 seconds
❍ Cross-body mountain
climbers
30 seconds
rest 30 seconds
❍ Lateral jump squats
30 seconds
rest 30 seconds
PA G E 1 3
LIFT WEIGHTS — FEEL GOOD
4 WEEK PROGRAM
FRONT RAISE TO SIDE RAISE
INSTRUCTIONS:
❍ You are to perform the
first exercise for 3-4 sets
BEFORE moving onto the
next exercises. Do this with
each exercise.
❍ Most sets have a
SUPERSET. You are to do
the first exercise for the
stated amount of reps,
rest for 5-10 seconds and
then move onto the other
exercise. THAT IS 1 SET.
Week 1
ROTATING PLANKS
D AY 5 — F U L L B O D Y
FRONT RAISE TO SIDE RAISE
SUPERSET WITH ROTATING PLANKS:
3-4 sets | 12-20 reps
Grab a light set of dumbbells or light resistance band, do a
front raise and then a lateral raise. That equals two reps, count
to 12-20 reps.
After the raises, go into a plank, lift your right hand off of the
ground as you rotate your weight onto your left side. Put your
right hand back down onto the ground and lift your left hand
off of the ground rotating to the right side of your body. That is
two reps, go to 20.
SQUAT HOLD WITH BICEP CURLS SUPERSET WITH
KNEELING DUMBBELL TEMPO FRONT RAISE:
SQUAT HOLD WITH BICEP CURLS
KNEELING DUMBBELL TEMPO
FRONT RAISE
3-4 sets | 10-12 reps
YOUTUBE CHANNEL:
You can go to my YouTube
channel, Built by Becky,
for video demos of each
exercise. Click on links
below:
Holding a set of dumbbells, get into a wide stance and squat
down. Stay in the squat as you curl the dumbbells up for 10-12
reps.
After the squats, hold one or two dumbbells, kneel onto the
ground and raise it up above your head. Slowly lower it down in
front of you and repeat for 10-12 reps. Keep your core tight and
glutes flexed holding you up.
DUMBBELL BRIDGE CHEST FLYES:
3-4 sets | 12-16 reps
DAY 5 EXERCISES:
❍ Front raise to side raise
SUPERSET WITH
rotating planks
3-4 sets/12-20 reps
❍ Squat hold bicep curls
SUPERSET WITH
kneeling dumbbell tempo
front raise
3-4 sets/10-12 reps
❍ Dumbbell bridge
chest flyes
3-4 sets/12-16 reps
❍ Pause front squats
SUPERSET WITH
alternating kickback
to front raise
3-4 sets/8-16 reps
Grab a light set of dumbbells, lay down on the floor on your
back, go up into a bridge keeping your booty flexed the whole
time. Holding onto the dumbbells with your arms extended
straight above you, slowly lower your arms out to your sides
until your hands are touching the ground. Come back up and
repeat.
DUMBBELL BRIDGE CHEST FLYES
PAUSE FRONT SQUATS SUPERSET WITH
ALTERNATING KICKBACK TO FRONT RAISE:
3-4 sets | 8-16 reps
Grab a set of dumbbells, around 8-15 lbs, and hold them up
by your shoulders. Squat down and pause for 2 seconds at the
bottom of the rep before coming back up. Try for 8-16 reps.
After the squats, hold two light dumbbells, around 3-5 lbs,
bend forward and raise one arm straight up in front of you and
the other arm directly behind you. Keep your core tight, glutes
flexed as you alternate raising one arm in front of you and one
arm behind you. Each time you raise an arm up in front of you
equals one rep.
PA G E 1 4
PAUSE FRONT SQUATS
ALTERNATING KICK BACK
TO FRONT RAISE
LIFT WEIGHTS — FEEL GOOD
4 WEEK PROGRAM
GOBLET PAUSE SQUATS
WEEK 1:
❍ Rest day 6 and 7
❍ Meal prep, stretch,
foam roll or yoga
Week 2
D AY 1 — L E G S
GOBLET PAUSE SQUATS:
3-5 sets | 8-16 reps
INSTRUCTIONS:
❍ You are to perform the
first exercise for 3-4 sets
BEFORE moving onto the
next exercises. Do this with
each exercise.
❍ Most sets have a
SUPERSET. You are to do
the first exercise for the
stated amount of reps,
rest for 5-10 seconds and
then move onto the other
exercise. THAT IS 1 SET.
YOUTUBE CHANNEL:
You can go to my YouTube
channel, Built by Becky,
for video demos of each
exercise. Click on links
below:
DAY 1 EXERCISES:
❍ Goblet pause squats
3-5 sets/8-16 reps
❍ Heels elevated goblet
squats SUPERSET WITH
glute bridge march
3-4 sets/12-20 reps
❍ Split squats
SUPERSET WITH
split squat holds
3-4 sets/12-20 reps
each leg
❍ Pause front dumbbell
squats SUPERSET WITH
kneeling hip thrusts
3-4 sets/8-16 reps
Hold a dumbbell with both hands up by your chest, squat down
keeping your chest upright and pause for 2-3 seconds at the
bottom of the rep before coming back up. Try for 8-16 reps.
HEELS ELEVATED GOBLET SQUATS
GLUTE BRIDGE MARCH
HEELS ELEVATED GOBLET SQUATS
SUPERSET WITH GLUTE BRIDGE MARCH:
3-4 sets | 12-20 reps
Holding one dumbbell by your chest with your heels on two
smaller dumbbells or two books, and legs close together.
Slowly squat down and come back up. You should feel this in
your quads.
After the squats, lay flat on the floor with your feet on the
elevated surface you used for the goblets. Push up into a
bridge and alternate marching each leg in towards your belly.
Keep your core tight and booty flexed.
SPLIT SQUATS
SUPERSET WITH SPLIT SQUAT HOLDS:
SPLIT SQUATS
3-4 sets | 12-20 reps each leg
Grab a set of dumbbells, lunge a leg behind you, lunge down
using that front leg and come back up but stay in that position
with your leg behind you. Keep your core right and go slow.
After reps are completed on that one leg, switch to the other
leg.
After reps are completed on both legs, get into the split squat
stance and hold it for as long as you can on each leg.
PAUSE FRONT DUMBBELL SQUATS
SUPERSET WITH KNEELING HIP THRUSTS:
3-4 sets | 8-16 reps
Hold onto one or two dumbbells up by your chest, squat
down and pause at the bottom of the rep for 3 seconds before
coming back up. That is one rep, go to 8.
After the pause squats, go onto the floor onto your knees. Hold
onto a dumbbell and sit back onto your heels. Thrust forward
squeezing your glutes at the top and slowly lower back onto
your feet for 8-16 reps.
PA G E 1 5
PAUSE FRONT DUMBBELL SQUATS
KNEELING HIP TRUSTS
LIFT WEIGHTS — FEEL GOOD
4 WEEK PROGRAM
SINGLE ARM BENT OVER ROW
INSTRUCTIONS:
❍ You are to perform the
first exercise for 3-4 sets
BEFORE moving onto the
next exercises. Do this with
each exercise.
❍ Most sets have a
SUPERSET. You are to do
the first exercise for the
stated amount of reps,
rest for 5-10 seconds and
then move onto the other
exercise. THAT IS 1 SET.
Week 2
SINGLE ARM BICEP CURL
D AY 2 — U P P E R & C O R E
SINGLE ARM BENT OVER ROW
SUPERSET WITH SINGLE ARM BICEP CURL:
3-4 sets | 12 reps
Grab a dumbbell in your right hand, with your left hand on
another dumbbell for support. Row the dumbbell up towards
you for 12 reps.
SEATED AROUND THE WORLDS
LYING DUMBBELL BENT KNEE
CRUNCH
After the rows, do 12 bicep curls with the same arm. Switch
sides and do the same on the other arm. That equals one set.
SEATED AROUND THE WORLDS SUPERSET WITH
LYING DUMBBELL BENT KNEE CRUNCH:
3-4 sets | 8-12 reps
YOUTUBE CHANNEL:
You can go to my YouTube
channel, Built by Becky,
for video demos of each
exercise. Click on links
below:
Sit on the floor, lean back slightly keeping your belly button
sucked towards your spine, chest up and with your feet on the
ground and knees bent. Holding two light dumbbells (5 lbs)
bring them out to your sides and above your head. Like a full
circle. Slowly lower and repeat 8-12 reps.
After the around the worlds, lay on your back with your knees
bent. Hold a dumbbell straight above your chest. Alternate
bringing each knee in towards your belly, go slow and focus on
keeping core tight.
WALK DOWNS INTO SUPERMANS
SUPERSET WITH MODIFIED V-SIT DUMBBELL HOLD:
DAY 2 EXERCISES:
3-4 sets | 10-12 reps
❍ Single arm bent over row
SUPERSET WITH
single arm bicep curl
3-4 sets/12 reps
Standing tall, bend forward and put your hands on the floor
and walk yourself out into a full plank. Lower yourself onto the
ground and do a Superman by lifting your arms and legs up
into the air. Push yourself off of the floor and walk your hands
back to standing. That is one rep.
❍ Seated around the worlds
SUPERSET WITH lying
dumbbell bent knee
crunch
3-4 sets/8-12 reps
❍ Walk downs into
Supermans SUPERSET
WITH modified v-sit
dumbbell hold
3-4 sets/10-12 reps
❍ Skull crusher with glute
bridge SUPERSET WITH
flutter kicks with
dumbbell hold
3 sets/12-20 reps
WALK DOWNS INTO SUPERMANS
MODIFIED V-SIT DUMBBELL HOLD
After the walk downs, sit on the floor with a db in your hands,
lean back, keep your core engaged and arms straight out in
front of you. Hold this for as long as you can!
SKULL CRUSHER WITH GLUTE BRIDGE SUPERSET
WITH FLUTTER KICKS WITH DUMBBELL HOLD:
3 sets | 12-20 reps
Lay on the floor on your back holding one or two dumbbells
straight above your chest, push your hips up into a glute bridge
and hold that position as you lower the dumbbells behind your
head, then pull them back up using the triceps muscle on the
back of your arms. Try for 12-20 reps.
After the skull crushers, hold the dumbbell straight up above
your chest and do 12-20 flutter kicks.
PA G E 1 6
SKULL CRUSHER WITH GLUTE
BRIDGE • FLUTTER KICKS WITH
DUMBBELL HOLD
LIFT WEIGHTS — FEEL GOOD
4 WEEK PROGRAM
BAND & DUMBBELL SIDE SQUATS
INSTRUCTIONS:
❍ You are to perform the
first exercise for 3-4 sets
BEFORE moving onto the
next exercises. Do this with
each exercise.
❍ Most sets have a
SUPERSET. You are to do
the first exercise for the
stated amount of reps,
rest for 5-10 seconds and
then move onto the other
exercise. THAT IS 1 SET.
Week 2
D AY 3 — G L U T E S & A B S
BAND & DUMBBELL SIDE SQUATS:
3-4 sets | 20 reps
Put a band around your legs, hold onto one dumbbell up by
your chest, or one on each shoulder, step to your left and squat
down. Then step to your right and squat down. That equals two
reps. Try for 20 reps.
BAND & DUMBBELL RDLS
STANDING BAND KICKBACKS
BAND & DUMBBELL ROMANIAN DEAD LIFTS (RDLS)
SUPERSET WITH STANDING BAND KICKBACKS:
3-4 sets | 12-16 reps
Put a band around your lower legs with your feet shoulder
width apart, holding onto a set of dumbbells, around 10-15 lbs,
stick your hips out behind you as you lower the dumbbells in
front of your legs. Keep your core tight and your eye looking
down. Pull the dumbbells back up using your glutes and
hammies.
After the RDLs, do 12-16 standing band kickbacks each leg.
YOUTUBE CHANNEL:
You can go to my YouTube
channel, Built by Becky,
for video demos of each
exercise. Click on links
below:
DAY 3 EXERCISES:
DUMBBELL GLUTE BRIDGE WITH PAUSE
SUPERSET WITH GLUTE BRIDGE PULSES:
3-4 sets | 12-20 reps
Lay on the floor on your back with one or two dumbbells on
your lap, push up into a bridge and pause at the top for 2
seconds before lowering back down. Repeat for 12-20 reps.
After the pause bridge, push your hips up and pulse for 12-20
reps.
❍ Band & dumbbell
side squats
3-4 sets/20 reps
LYING LEG DROPS
SUPERSET WITH LYING TOE TAPS:
❍ Band & dumbbell
RDLs SUPERSET WITH
standing band kickbacks
3-4 sets/12-16 reps
Lay flat on your back with a band around your lower legs, lift
your legs up straight into the air. Bend at the knees as you drop
your toes to the ground. Do 12- 20 reps.
❍ Dumbbell glute bridge
with pause SUPERSET
WITH glute bridge pulses
3-4 sets/12-20 reps
DUMBBELL GLUTE BRIDGE
WITH PAUSE
GLUTE BRIDGE PULSES
3-4 sets | 12-20 reps each
After the leg drops, stay on your back and bring your knees up
to a 90 degree angle and alternate tapping the floor with each
foot for 20 total reps.
❍ Lying leg drops
SUPERSET WITH
lying toe taps
3-4 sets/12-20 reps
PA G E 1 7
LYING LEG DROPS
LYING TOE TAPS
LIFT WEIGHTS — FEEL GOOD
4 WEEK PROGRAM
INSTRUCTIONS:
❍ Do each exercise back to
back for 30 seconds of work
and 30 seconds of rest.
3-5 ROUNDS!
Week 2
D AY 4 — H I I T C A R D I O
SQUAT HOPS:
PLANK SHOULDER TAPS:
DUMBBELL SWINGS:
YOUTUBE CHANNEL:
You can go to my YouTube
channel, Built by Becky,
for video demos of each
exercise. Click on links
below:
LATERAL JUMP SQUATS:
DAY 4 EXERCISES:
❍ Squat hops
30 seconds
rest 30 seconds
❍ Plank shoulder taps
30 seconds
rest 30 seconds
PLANK TUCK JUMPS:
❍ Dumbbell swings
30 seconds
rest 30 seconds
❍ Lateral jump squats
30 seconds
rest 30 seconds
❍ Plank tuck jumps
30 seconds
rest 30 seconds
PA G E 1 8
LIFT WEIGHTS — FEEL GOOD
4 WEEK PROGRAM
INSTRUCTIONS:
❍ You are to perform the
first exercise for 3-4 sets
BEFORE moving onto the
next exercises. Do this with
each exercise.
❍ Most sets have a
SUPERSET. You are to do
the first exercise for the
stated amount of reps,
rest for 5-10 seconds and
then move onto the other
exercise. THAT IS 1 SET.
DUMBBELL RDLS
INTO UPRIGHT ROW
Week 2
D AY 5 — F U L L B O D Y
DUMBBELL RDLS INTO UPRIGHT ROW:
3-4 sets | 10-12 reps
Grab two dumbbells, around 8-15 lbs, feet shoulder width
apart, do a RDLs and then come up and do an upright row.
That equals one rep. Try for 10-12 reps.
STATIC SQUAT WITH DUMBBELL FRONT RAISES:
STATIC SQUAT WITH DUMBBELL
FRONT RAISES
3-4 sets | 8-12 reps
Grab a dumbbell, around 5-10 lbs, get into a squat and now
raise the dumbbell up. Stay in that low squat the whole time as
you do 8-12 reps of front raises with the dumbbell.
BICEP CURL INTO TRICEP KICKBACK
SUPERSET WITH TOUCH DOWN POP SQUATS:
3-4 sets | 12-20 reps
BICEP CURL INTO TRICEP KICKBACK
Grab a set of dumbbells, or a resistance band, do a bicep curl,
then bend forward and do a tricep kickback. That equals two
reps, try for 12-20 reps.
YOUTUBE CHANNEL:
You can go to my YouTube
channel, Built by Becky,
for video demos of each
exercise. Click on links
below:
DAY 5 EXERCISES:
❍ Dumbbell RDLs into
upright row
3-4 sets/10-12 reps
TOUCH DOWN POP SQUATS
After the bicep/triceps combo, do 12-20 pop squats
ALTERNATING BENT OVER ROWS
SUPERSET WITH FRONT RAISE TO SIDE RAISE:
3-4 sets | 20 reps
Grab a set of dumbbells, or a resistance band, bend forward
and alternate rowing each arm up towards your belly for 20
total reps.
After the rows, grab a light set of dumbbells and do 12-20 total
reps of front to side raises.
❍ Static squat with
dumbbell front raises
3-4 sets/8-12 reps
ALTERNATING BENT OVER ROWS
❍ Bicep curl into tricep
kickback SUPERSET WITH
touch down pop squats
3-4 sets/12-20 reps
FRONT RAISE TO SIDE RAISE
❍ Alternating bent over
rows SUPERSET WITH
front raise to side raise
3-4 sets/20 reps
PA G E 1 9
LIFT WEIGHTS — FEEL GOOD
4 WEEK PROGRAM
SINGLE LEG FORWARD LUNGES
WEEK 2:
❍ Rest day 6 and 7
❍ Meal prep, stretch,
foam roll or yoga
Week 3
D AY 1 — L E G S
SINGLE LEG FORWARD LUNGES:
3-4 sets | 8-12 reps each leg
INSTRUCTIONS:
❍ You are to perform the
first exercise for 3-4 sets
BEFORE moving onto the
next exercises. Do this with
each exercise.
❍ Most sets have a
SUPERSET. You are to do
the first exercise for the
stated amount of reps,
rest for 5-10 seconds and
then move onto the other
exercise. THAT IS 1 SET.
YOUTUBE CHANNEL:
You can go to my YouTube
channel, Built by Becky,
for video demos of each
exercise. Click on links
below:
DAY 1 EXERCISES:
❍ Single leg forward lunges
3-4 sets/8-12 reps
each leg
❍ Forward squat walks
SUPERSET WITH
dumbbell donkey kicks
3-4 sets/12-20 reps each
❍ Band & dumbbell RDLs
SUPERSET WITH
kneeling hip thrusts
3-4 sets/8-16 reps
Holding a set of dumbbells, do 8-12 forward lunges on each
leg.
FORWARD SQUAT WALKS
DUMBBELL DONKEY KICKS
FORWARD SQUAT WALKS
SUPERSET WITH DUMBBELL DONKEY KICKS:
3-4 sets | 12-20 reps each
Grab one or two dumbbells or even just bodyweight, get into a
low squat and walk forward for 12-20 reps. Stay low the whole
time.
After the squat walks, get onto all fours, put a light dumbbell
behind one knee and lift your leg up towards the ceiling for
8-12 reps. Repeat on the other leg
BAND & DUMBBELL RDLS
SUPERSET WITH KNEELING HIP THRUSTS:
3-4 sets | 8-16 reps
BAND & DUMBBELL RDLS
Holding onto two dumbbells with a band around your lower
legs, stick your hips out behind you as you lower the weights
down the front of your legs. Try for 8-16 reps.
KNEELING HIP THRUSTS
After the RDLs, kneel on the ground holding a dumbbell in
front of you, thrust up squeezing your glutes. Slowly lower and
repeat for 8-16 reps.
SINGLE LEG LATERAL LUNGES
SUPERSET WITH DUMBBELL & BAND SQUAT HOPS:
3-4 sets | 10-16 reps each leg
Holding onto one dumbbell, or two up by your shoulders, step
your foot to the left and lunge down. Do 10-16 reps on the
same leg and then repeat on the other leg.
After the lunges, do 10-16 squat hops holding a dumbbell and
with a light hand around your legs. That equals one set.
❍ Single leg lateral lunges
squats SUPERSET WITH
dumbbell & band squat
hops
3-4 sets/10-16 reps
each leg
PA G E 2 0
SINGLE LEG LATERAL LUNGES
DUMBBELL & BAND SQUAT HOPS
LIFT WEIGHTS — FEEL GOOD
4 WEEK PROGRAM
INSTRUCTIONS:
❍ You are to perform the
first exercise for 3-4 sets
BEFORE moving onto the
next exercises. Do this with
each exercise.
❍ Most sets have a
SUPERSET. You are to do
the first exercise for the
stated amount of reps,
rest for 5-10 seconds and
then move onto the other
exercise. THAT IS 1 SET.
DUMBBELL CHEST PRESS
WITH GLUTE BRIDGE
Week 3
D AY 2 — U P P E R & C O R E
DUMBBELL CHEST PRESS WITH GLUTE BRIDGE:
3-4 sets | 12-16 reps
Grab a set of dumbbells, lay on the floor on your back, go up
into a bridge and press the dumbbells up above your chest for
12-16 reps.
LEANING SEATED SINGLE DUMBBELL PRESS
SUPERSET WITH CROSS-BODY MOUNTAIN CLIMBERS:
LEANING SEATED SINGLE
DUMBBELL PRESS • CROSS-BODY
MOUNTAIN CLIMBERS
3-4 sets | 12-20 reps
Grab a dumbbell, around 5-10 lbs, sit on the floor, arms
extended straight in front of you, lean back slightly with your
core engaged, come back up and press it up over your head.
That is one rep.
After the dumbbell press, do 12-20 cross-body mountain
climbers.
YOUTUBE CHANNEL:
You can go to my YouTube
channel, Built by Becky,
for video demos of each
exercise. Click on links
below:
DAY 2 EXERCISES:
❍ Dumbbell chest press
with glute bridge
3-4 sets/12-16 reps
❍ Leaning seated single
dumbbell press
SUPERSET WITH
cross-body mountain
climbers
3-4 sets/12-20 reps
SINGLE ARM BENT OVER ROW
SUPERSET WITH SINGLE ARM BICEP CURL:
3-4 sets | 12 reps
Grab a dumbbell in your right hand with your left hand on
another dumbbell for support, row the dumbbell up towards
you for 12 reps.
SINGLE ARM BENT OVER ROW
SINGLE ARM BICEP CURL
After the rows, do 12 bicep curls with the same arm. Switch
sides and do the same on the other arm. That equals one set.
KNEELING TRICEP KICKBACKS
SUPERSET WITH KNEELING REVERSE FLYES:
3-4 sets | 12-20 reps each
Kneeling on the floor on your knees with a dumbbell in each
hand, bend forward slightly, push the dumbbells behind you
for 12-20 reps by straightening your arms.
After the kickbacks, stay in that position and do 12-20 reverse
flyes.
❍ Single arm bent over row
SUPERSET WITH
single arm bicep curl
3-4 sets/12 reps
❍ Kneeling Tricep kickbacks
SUPERSET WITH
kneeling reverse flyes
3-4 sets/12-20 reps each
PA G E 2 1
KNEELING TRICEP KICKBACKS
KNEELING REVERSE FLYES
LIFT WEIGHTS — FEEL GOOD
4 WEEK PROGRAM
SLOW TEMPO SUMO SQUATS
INSTRUCTIONS:
❍ You are to perform the
first exercise for 3-4 sets
BEFORE moving onto the
next exercises. Do this with
each exercise.
❍ Most sets have a
SUPERSET. You are to do
the first exercise for the
stated amount of reps,
rest for 5-10 seconds and
then move onto the other
exercise. THAT IS 1 SET.
Week 3
BAND ABDUCTIONS
D AY 3 — G L U T E S & A B S
SLOW TEMPO SUMO SQUATS
SUPERSET WITH BAND ABDUCTIONS:
3 sets | 8-16 reps each leg
Feet wider than shoulder width part, holding two dumbbells
between your legs, slowly squat down on a 1-2-3 second tempo
for 8-16 reps.
SINGLE LEG REVERSE LUNGES
KNEELING BAND KICKBACKS
After the sumos, do 8-16 band abductions.
SINGLE LEG REVERSE LUNGES
SUPERSET WITH KNEELING BAND KICKBACKS:
3-4 sets | 8-16 reps each leg
Holding two dumbbells, lunge one leg behind you for 8-14
reps. Repeat on the other leg.
After the reverse lunges, do 8-16 kneeling band kickbacks each
leg.
YOUTUBE CHANNEL:
You can go to my YouTube
channel, Built by Becky,
for video demos of each
exercise. Click on links
below:
DAY 3 EXERCISES:
❍ Slow tempo sumo squats
SUPERSET WITH
band abductions
3 sets/8-16 reps each leg
❍ Single leg reverse lunges
SUPERSET WITH
kneeling band kickbacks
3-4 sets/8-16 reps
each leg
❍ Lying hamstring walks
SUPERSET WITH
dumbbell swings
3-4 sets/20-30 reps
LYING HAMSTRING WALKS
SUPERSET WITH DUMBBELL SWINGS:
3-4 sets | 20-30 reps
LYING HAMSTRING WALKS
Lay on the floor on your back, push up into a bridge, now
walk your feet out in front of you until your legs are almost
completely straight. Bring them back in towards you and
repeat. Each step is one rep, go to 20-30 reps.
DUMBBELL SWINGS
After the hamstring walks, grab a dumbbell, around 10 lbs, and
do 12-20 dumbbell swings through your legs using your glutes.
PLANK KICKBACKS
SUPERSET WITH LYING SCISSOR KICKS:
3-4 sets | 20 reps
Go into a full plank, alternate lifting each leg up for 20 reps
using your glutes and squeezing at the top for a second.
After the plank, go onto your back and lift your legs straight
up. Drop your legs to the sides and then back into the middle
cross crossing them. That is one rep, count to 20.
❍ Plank kickbacks
SUPERSET WITH
lying scissor kicks
3-4 sets/20 reps
PA G E 2 2
PLANK KICKBACKS
LYING SCISSOR KICKS
LIFT WEIGHTS — FEEL GOOD
4 WEEK PROGRAM
INSTRUCTIONS:
❍ Do each exercise back to
back for 30 seconds of work
and 30 seconds of rest.
3-5 ROUNDS!
Week 3
D AY 4 — H I I T C A R D I O
HIGH KNEES:
GLUTE BRIDGE MARCH:
BURPEES:
YOUTUBE CHANNEL:
You can go to my YouTube
channel, Built by Becky,
for video demos of each
exercise. Click on links
below:
LATERAL JUMP SQUATS:
DAY 4 EXERCISES:
❍ High knees
30 seconds
rest 30 seconds
❍ Glute bridge march
30 seconds
rest 30 seconds
LYING SCISSOR KICKS:
❍ Burpees
30 seconds
rest 30 seconds
❍ Lateral jump squats
30 seconds
rest 30 seconds
❍ Lying scissor kicks
30 seconds
rest 30 seconds
PA G E 2 3
LIFT WEIGHTS — FEEL GOOD
4 WEEK PROGRAM
INSTRUCTIONS:
❍ You are to perform the
first exercise for 3-4 sets
BEFORE moving onto the
next exercises. Do this with
each exercise.
❍ Most sets have a
SUPERSET. You are to do
the first exercise for the
stated amount of reps,
rest for 5-10 seconds and
then move onto the other
exercise. THAT IS 1 SET.
SINGLE ARM SHOULDER PRESS WITH
STATIC SPLIT SQUAT
Week 3
D AY 5 — F U L L B O D Y
SINGLE ARM SHOULDER PRESS
WITH STATIC SPLIT SQUAT:
3-4 sets | 8-12 reps each side
Hold a dumbbell or resistance band in your right hand and
lunge your right leg behind you. Stay low in the split squat as
you do 8-12 shoulder presses. Repeat on the other arm/leg.
BAND & DUMBBELL GOOD MORNINGS
SUPERSET WITH SEATED SHOULDER PRESS:
BAND & DUMBBELL GOOD
MORNINGS • SEATED SHOULDER
PRESS
3-4 sets | 8-16 reps
Do 8-16 good mornings with a band around your ankles and
dumbbell on your upper back.
After the good mornings, sit on the floor with a dumbbell in
each hand, around 5-10 lbs, lean back slightly, keep your core
tight and press the dumbbells up over your head for 8-16 reps.
YOUTUBE CHANNEL:
You can go to my YouTube
channel, Built by Becky,
for video demos of each
exercise. Click on links
below:
DAY 5 EXERCISES:
❍ Single arm shoulder press
with static split squat
3-4 sets/8-12 reps
each side
❍ Band & dumbbell good
mornings SUPERSET
WITH seated shoulder
press
3-4 sets/8-16 reps
SKULL CRUSHER IN GLUTE BRIDGE
SUPERSET WITH QUAD LEAN BACK:
3-4 sets | 10-12 reps
Lay on the floor on your back holding two light dumbbells,
push up into a bridge and lower the dumbbells towards your
head bending at the elbow.
SKULL CRUSHER IN GLUTE BRIDGE
QUAD LEAN BACK
After the skull crushers, go into your knees and slowly lean
back keeping your core tight.
SQUAT BICEP CURLS:
3-4 sets | 12 reps
Grab a set of dumbbells, or a resistance band, bend forward
and alternate rowing each arm up towards your belly for 20
total reps.
After the rows, grab a light set of dumbbells and do 12-20 total
reps of front to side raises.
SQUAT BICEP CURLS
❍ Skull crusher in glute
bridge SUPERSET WITH
quad lean back
3-4 sets/10-12 reps
❍ Squat bicep curls
3-4 sets/12 reps
PA G E 2 4
LIFT WEIGHTS — FEEL GOOD
4 WEEK PROGRAM
HEELS ELEVATED GOBLET SQUATS
WEEK 3:
❍ Rest day 6 and 7
❍ Meal prep, stretch,
foam roll or yoga
Week 4
GLUTE BRIDGE MARCH
D AY 1 — L E G S
HEELS ELEVATED GOBLET SQUATS
SUPERSET WITH GLUTE BRIDGE MARCH:
3-4 sets | 12-20 reps
INSTRUCTIONS:
❍ You are to perform the
first exercise for 3-4 sets
BEFORE moving onto the
next exercises. Do this with
each exercise.
❍ Most sets have a
SUPERSET. You are to do
the first exercise for the
stated amount of reps,
rest for 5-10 seconds and
then move onto the other
exercise. THAT IS 1 SET.
YOUTUBE CHANNEL:
You can go to my YouTube
channel, Built by Becky,
for video demos of each
exercise. Click on links
below:
DAY 1 EXERCISES:
Holding one dumbbell by your chest, with your heels on two
smaller dumbbells or two books and legs close together, slowly
squat down and come back up. You should feel this in your
quads.
After the squats, lay flat on the floor with your feet on the
elevated surface you used for the goblets, push up into a
bridge and alternate marching each leg in towards your belly.
Keep your core tight and booty flexed.
SWAY SQUATS
WALL SITS
SUPERSET WITH SWAY SQUATS:
3-4 sets of 30 seconds | 12-20 reps
Sit against a wall with your legs at a 90 degree angle, holding
yourself up with your legs, push your back into the wall and try
to sit for 30-45 seconds. Put a dumbbell on your lap if you want
an extra challenge.
After the wall sits, get into a low squat and lean your body to
the left and then to the right. Stay low the whole time. That
equals two reps, try for 12-20.
BAND & DUMBBELL RDLS
KNEELING HIP THRUSTS
BAND & DUMBBELL RDLS
SUPERSET WITH KNEELING HIP THRUSTS:
❍ Heels elevated goblet
squats SUPERSET WITH
glute bridge march
3-4 sets/12-20 reps
each leg
3-4 sets | 8-16 reps
❍ Wall sits SUPERSET WITH
Sway squats
3-4 sets of 30 seconds/
12-20 reps
After the RDLs, kneel on the ground holding a dumbbell in
front of you, thrust up squeezing your glutes. Slowly lower and
repeat for 8-16 reps.
❍ Band & dumbbell RDLs
SUPERSET WITH
kneeling hip thrusts
3-4 sets/8-16 reps
SINGLE LEG REVERSE LUNGES
SUPERSET WITH SPLIT SQUAT JUMPS:
❍ Single leg reverse lunges
squats SUPERSET WITH
split squat jumps
2-4 sets/8-16 reps each
leg
WALL SITS
Holding onto two dumbbells with a band around your lower
legs, stick your hips out behind you as you lower the weights
down the front of your legs. Try for 8-16 reps.
2-4 sets | 8-16 reps each leg
Holding onto one dumbbell, or two up by your shoulders, step
your foot back and lunge down. Do 8-16 reps on the same leg
and then repeat on the other leg.
After the lunges, do 10-16 squat hops holding a dumbbell and
with a light hand around your legs. That equals one set.
PA G E 2 5
SINGLE LEG REVERSE LUNGES
SPLIT SQUAT JUMPS
LIFT WEIGHTS — FEEL GOOD
4 WEEK PROGRAM
BENT OVER DUMBBELL ROWS
INSTRUCTIONS:
❍ You are to perform the
first exercise for 3-4 sets
BEFORE moving onto the
next exercises. Do this with
each exercise.
❍ Most sets have a
SUPERSET. You are to do
the first exercise for the
stated amount of reps,
rest for 5-10 seconds and
then move onto the other
exercise. THAT IS 1 SET.
Week 4
PLANK SHOULDER TAPS
D AY 2 — U P P E R & C O R E
BENT OVER DUMBBELL ROWS
SUPERSET WITH PLANK SHOULDER TAPS:
3-4 sets | 12-20 reps each
Bend forward by sticking your hips out behind you so your
upper body is almost parallel to the floor, row the dumbbells
up towards your belly for 12-20 reps and pause before lowering
them back down.
After the rows, get into a full plank and alternate tapping each
shoulder for 12-20 reps.
DUMBBELL BRIDGE CHEST FLYES
DUMBBELL CRUNCH VARIATION
DUMBBELL BRIDGE CHEST FLYES
SUPERSET WITH DUMBBELL CRUNCH VARIATION:
3-4 sets | 8-16 reps each
Holding two dumbbells, around 5-8 lbs, lay on the floor flat on
your back, push up into a bridge. Slowly lower the dumbbells
out to your sides, keep a slight bend in your elbow for 8-16
reps.
YOUTUBE CHANNEL:
You can go to my YouTube
channel, Built by Becky,
for video demos of each
exercise. Click on links
below:
DAY 2 EXERCISES:
❍ Bent over dumbbell rows
SUPERSET WITH
plank shoulder taps
3-4 sets/12-20 reps each
❍ Dumbbell bridge chest
flyes SUPERSET WITH
dumbbell crunch variation
3-4 sets/8-16 reps each
❍ Bicep curl into tricep
kickback
3-4 sets/8-16 reps
After the chest flyes, raise your legs up with your back pushed
into the ground, do a crunch as you bring the dumbbells
behind your legs for 8-16 reps. Drop the dumbbells if that is too
difficult.
BICEP CURL INTO TRICEP KICKBACK
BICEP CURL INTO TRICEP KICKBACK:
3-4 sets | 8-16 reps
Grab a set of dumbbells, around 5-10 lbs or a resistance band,
do a bicep curl, then bend forward and do a tricep kickback.
That equals two reps, try for 8-16 reps.
FRONT RAISE TO SIDE RAISE
SUPERSET WITH ROTATING PLANKS:
3-4 sets | 12-20 reps
FRONT RAISE TO SIDE RAISE
ROTATING PLANKS
Grab a light set of dumbbells or light resistance band, do a
front raise and then a lateral raise. That equals two reps, count
to 12-20 reps.
After the raises, go into a plank, lift your right hand off of the
ground as you rotate your weight onto your left side. Put your
right hand back down onto the ground and lift your left hand
off of the ground rotating to the right side of your body. That is
two reps, go to 20 reps.
❍ Front raise to side raise
SUPERSET WITH
rotating planks
3-4 sets/12-20 reps
PA G E 2 6
LIFT WEIGHTS — FEEL GOOD
4 WEEK PROGRAM
INSTRUCTIONS:
❍ You are to perform the
first exercise for 3-4 sets
BEFORE moving onto the
next exercises. Do this with
each exercise.
❍ Most sets have a
SUPERSET. You are to do
the first exercise for the
stated amount of reps,
rest for 5-10 seconds and
then move onto the other
exercise. THAT IS 1 SET.
DUMBBELL & BAND GOOD
MORNINGS • DUMBBELL & BAND
LATERAL
Week 4
D AY 3 — G L U T E S & A B S
DUMBBELL & BAND GOOD MORNINGS
SUPERSET WITH DUMBBELL & BAND LATERAL:
3-4 sets | 8-16 reps
Put a band around your lower legs, put one dumbbell on
your upper back, and a long band or two dumbbells on your
shoulders. Hinge at the hips as you bend forward sticking your
hips out behind you. Keep your back straight and spine/neck
neutral. Eyes are looking down. Pull yourself back up using
your glutes and hamstrings. Try for 8-16 reps.
SINGLE LEG LATERAL LUNGES
SQUAT HOPS
After the good mornings, leave the band around your legs,
alternate stepping to the left and to the right for 16 total reps.
Each step is one rep.
SINGLE LEG LATERAL LUNGES
SUPERSET WITH SQUAT HOPS:
YOUTUBE CHANNEL:
You can go to my YouTube
channel, Built by Becky,
for video demos of each
exercise. Click on links
below:
DAY 3 EXERCISES:
❍ Dumbbell & band good
mornings SUPERSET
WITH dumbbell &
band lateral
3-4 sets/8-16 reps
❍ Single leg lateral lunges
SUPERSET WITH
squat hops
3-4 sets/8-16 reps
each leg
❍ Glute bridge with pause
SUPERSET WITH
lying toe taps
3-4 sets/12-20 reps each
❍ Forward squat walks
SUPERSET WITH lying
dumbbell bent knee
crunch
3-4 sets/12-20 reps each
3-4 sets | 8-16 reps each leg
Holding onto one dumbbell, or two up by your shoulders, step
your foot to the left and lunge down. Do 8-16 reps on the same
leg. Switch after reps are completed. That equals one set.
After the lateral lunges, do 8-16 squat hops with or without
weight.
GLUTE BRIDGE WITH PAUSE
LYING TOE TAPS
GLUTE BRIDGE WITH PAUSE
SUPERSET WITH LYING TOE TAPS:
3-4 sets | 12-20 reps each
Lay on the floor on your back or upper back against a chair/
bench, put a dumbbell or a long band across your lap. Thrust it
up using your glutes, pause for a second at the top of the rep
really squeezing your booty. Lower and repeat for 12-20 reps.
After the glute bridge, lay down on your back, lift your legs up
and alternate each leg tapping the floor for 12-20 reps.
FORWARD SQUAT WALKS SUPERSET WITH
LYING DUMBBELL BENT KNEE CRUNCH:
3-4 sets | 12-20 reps each
Holding a dumbbell, or just body weight, squat down and walk
forward in that squat for 12-20 reps.
After the squat walks, lay on your back holding a light
dumbbell above your chest, bend your knees and alternate
driving each leg in towards your belly for 12-20 total reps.
PA G E 2 7
FORWARD SQUAT WALKS • LYING
DUMBBELL BENT KNEE CRUNCH
LIFT WEIGHTS — FEEL GOOD
4 WEEK PROGRAM
INSTRUCTIONS:
❍ Do each exercise back to
back for 30 seconds of work
and 30 seconds of rest.
3-5 ROUNDS!
Week 4
D AY 4 — H I I T C A R D I O
PLANK SHOULDER TAPS:
TOUCH DOWN POP SQUATS:
HIGH KNEES:
YOUTUBE CHANNEL:
You can go to my YouTube
channel, Built by Becky,
for video demos of each
exercise. Click on links
below:
CROSS-BODY
MOUNTAIN CLIMBERS:
DAY 4 EXERCISES:
❍ Plank shoulder taps
30 seconds
rest 30 seconds
❍ Touch down pop squats
30 seconds
rest 30 seconds
LYING LEG DROPS:
❍ High knees
30 seconds
rest 30 seconds
❍ Cross-body mountain
climbers
30 seconds
rest 30 seconds
❍ Lying leg drops
30 seconds
rest 30 seconds
PA G E 2 8
LIFT WEIGHTS — FEEL GOOD
4 WEEK PROGRAM
INSTRUCTIONS:
❍ You are to perform the
first exercise for 3-4 sets
BEFORE moving onto the
next exercises. Do this with
each exercise.
❍ Most sets have a
SUPERSET. You are to do
the first exercise for the
stated amount of reps,
rest for 5-10 seconds and
then move onto the other
exercise. THAT IS 1 SET.
DUMBBELL CHEST PRESS WITH
GLUTE BRIDGE • HAMSTRING WALKS
Week 4
D AY 5 — F U L L B O D Y
DUMBBELL CHEST PRESS WITH GLUTE BRIDGE
SUPERSET WITH HAMSTRING WALKS:
3-4 sets | 12-20 reps
Grab a set of dumbbells, lay on the floor on your back, go up
into a bridge and press the dumbbells up above your chest for
12 reps.
After the chest press, drop the dumbbells and walk your feet
out in front of you for 20 total reps.
DUMBBELL RDLS INTO UPRIGHT ROW:
DUMBBELL RDLS
INTO UPRIGHT ROW
3-4 sets | 10-12 reps
Grab two dumbbells, around 8-15 lbs, feet shoulder width
apart, do a RDL and then come up and do an upright row. That
equals one rep. Try for 10-12 reps.
YOUTUBE CHANNEL:
You can go to my YouTube
channel, Built by Becky,
for video demos of each
exercise. Click on links
below:
DAY 5 EXERCISES:
❍ Dumbbell chest press
with Glute bridge
SUPERSET WITH
hamstring walks
3-4 sets/12-20 reps
each side
QUAD LEAN BACKS SUPERSET WITH
KNEELING DUMBBELL TEMPO FRONT RAISE:
3-4 sets | 8-16 reps
Body weight or holding one or two light dumbbells, go onto
your knees, extend your arms in front of you and slowly lean
back as far as you can while keeping your core engaged. Come
back up and repeat for 8-16 reps.
QUAD LEAN BACKS • KNEELING
DUMBBELL TEMPO FRONT RAISE
After the lean backs, raise the dumbbells up over your head
and slowly lower them back down. Try for 8-16 reps.
SEATED BICEP CURLS
SUPERSET WITH SEATED SHOULDER PRESS:
3-4 sets | 10-16 reps
SEATED BICEP CURLS
❍ Dumbbell RDLs into
upright row
3-4 sets/10-12 reps
Sit on the floor with your legs extended in front of you, lean
back slightly and then do 10-16 bicep curls in this position.
Keep your core tight and chest up.
❍ Quad lean backs
SUPERSET WITH
kneeling dumbbell
tempo front raise
3-4 sets/18-16 reps
After the curls, bend your arms at a 90 degree angle by your
head, press dumbbells up over your head for 10-16 reps. Go
slow and focus on keeping your core engaged.
❍ Seated bicep curls
SUPERSET WITH
seated shoulder press
3-4 sets/10-16 reps
WEEK 4:
❍ Rest day 6 and 7
❍ Meal prep, stretch, foam roll or yoga
PA G E 2 9
SEATED SHOULDER PRESS
LIFT WEIGHTS — FEEL GOOD
4 WEEK PROGRAM
I’m Hungry AF!
GIMME FOOD NOW!
All recipes are single serving sizes and can be easily doubled or
tripled for more people.
French Toast
2 slices whole wheat bread
(my bread is 130 calories for two slices)
2 eggs OR 1 egg and 1/4-1/3 cup of egg whites
Dash of vanilla extract
Splash of milk
(I use unsweetened almond milk)
1. Heat up the pan or skillet with coconut oil spray.
2. Dip your bread in the egg mixture and put it onto the pan.
Cook on medium heat for a few minutes on each side.
3. Top with sugar-free syrup or 1 tbsp of maple syrup with
berries.
I love microwaving frozen blueberries as they come out super
juicy! Enjoy!
High Protein Fruit Dip
1/2 cup plain fat free Greek yogurt
1/2-1 tbsp peanut butter
1/2 scoop vanilla or chocolate protein powder
1. Mix it all up together. Cut up your favourite fruits and dip it
into the yummy dip!
Protein Green Smoothie
1-1 1/2 cups of unsweetened almond milk
1 frozen banana
1 tbsp of peanut butter or nut butter of choice
1-2 handfuls of spinach
1 scoop of vanilla protein powder
1. Add some ice, blend it all together and enjoy!
PA G E 3 0
“Quick, delicious
and nutrient dense
meals are not only
satisfying, but will
also help you reach
your fitness goals.”
LIFT WEIGHTS — FEEL GOOD
4 WEEK PROGRAM
DON’T FORGET TO
TREAT YOURSELF
❍ Allow yourself to eat
takeout every once in a while
(I enjoy takeout about once
every two weeks) and don’t
call it a cheat meal. It’s called
life! Enjoy it and don’t feel
guilty.
Favourite Oatmeal Bowl
1/3-1/2 cup quick oats
Water or milk
1/4-1/3 cup egg whites
(I promise you can’t even taste it!)
1/2-1 tbsp chia seeds
1 tbsp peanut butter
Berries or fruit of your choice
(I love using frozen blueberries and raspberries)
1 square of dark chocolate
1. Place oats, and the amount of water or milk according
to your quick oats recipe, and egg whites in sauce pan or
microwavable bowl.
2. Stir every 20 seconds so the egg whites cook evenly.
3. Top with fruit, one square of dark chocolate crumbled up,
peanut butter, chia seeds, and sugar-free syrup and enjoy!
Chicken & Apple
Spinach Salad
1 chicken breast
Spinach
Lettuce
1/2 apple
1/4-1/3 avocado
1-2 tbsp shaved almonds or crushed pecans
1 tbsp poppyseed dressing
Light drizzle balsamic reduction dressing
1. Add everything to a fancy bowl and enjoy!
PA G E 3 1
LIFT WEIGHTS — FEEL GOOD
4 WEEK PROGRAM
TIPS ON HOW TO GET
YOUR SWEAT ON —
WHEN YOU HAVE KIDS
❍ Workout before your whole
family wakes up. All you need
is 30 minutes
❍ Workout while your kid(s)
nap. This is usually what I do!
❍ Get them involved! Use
them as weights and do
squats, glute bridges, shoulder
presses. Have them try
burpees with you!
❍ Let them play with their
favourite messy craft. I’ll give
my kids Play-Doh, Kinetic sand
or paint
❍ If all else fails, put on their
favourite TV show or movie,
give them a treat and pray
they give you at least 20 mins
to get your sweat on.
Even if you are interrupted,
it’s OKAY! Your kids didn’t ruin
your workout. Think of it as
your rest period!
Simple Chicken Stir Fry
1 chicken breast OR 1 cup ground chicken
1/2 cup brown rice
1/4-1/3 cup zucchini, chopped
1/4 cup peppers, chopped
1/3 cup broccoli, chopped
2-3 tbsp rice vinegar
1/2-1 tbsp honey
Couple dashes soy sauce
1. Fry up the ground chicken or chicken breast in a pan with a
little bit of oil or coconut spray.
2. Cook your rice, according to the package, as the chicken
cooks.
3. Once the chicken is cooked, place chicken on a plate and set
aside. Place all the chopped veggies to the pan and cook them
until slightly tender.
4. Add a bit of water, 2-3 tbsps of rice vinegar, a couple dashes
of soy sauce and 1 tbsp of honey, and return chicken back into
pan. Let it simmer and thicken up (adjust taste to your liking).
5. Place 1/2 cup of cooked rice onto a pretty plate, place the
chicken and vegetables on top, and to liven things up, a couple
of dashes of hot sauce and enjoy!
Sweet Potato Fries
1 sweet potato
1/2-1 tbsp coconut oil
Cinnamon
Sea salt
1. Preheat the oven to 400 degrees. Cut the sweet potatoes
into long thin slices, about 1/2-an-inch thick. (I cook mine in the
air fryer.)
2. Put them into a bowl with melted coconut oil, cinnamon and
sea salt.
3. Spread evenly apart on a sheet pan. Cook in the oven (or air
fryer) for 20-30 minutes or until they soften up.
4. When there is 3-5 minutes left, turn the heat up to 445
degrees — to crisp them up. Just keep an eye on them so they
don’t burn!
PA G E 3 2
DON’T FORGET TO
TREAT YOURSELF
❍ If you love pizza, burgers
(who doesn’t?!) make a
healthy version of it. Low carb
thin crust and low fat cheese.
Extra lean ground beef with
low fat cheese and half of the
bun.
LIFT WEIGHTS — FEEL GOOD
4 WEEK PROGRAM
DON’T FORGET TO
TREAT YOURSELF
❍ Allow yourself ONE small
treat every single day. A small
glass of wine, small pop, small
bowl of popcorn, a cookie.
ONLY ONE! Look forward to it,
enjoy it and move on knowing
that you can enjoy it again
tomorrow. You’re less likely to
binge knowing that you will be
able to enjoy it again soon.
Greek Chicken & Rice Salad
4 chicken breasts
1/2 cup brown rice (single serving)
Salad mix
1 cucumber
1/2 carrot
1/4 cup red peppers
Greek seasoning
Sea salt
Zesty Italian dressing
Squeeze of lime
1. Pound chicken breasts thin, place in a bag along with 2-3
tbsp of zesty Italian dressing, Greek seasoning and sea salt.
Put into the fridge to marinate for at least one hour. Discard
marinade.
2. Bake in the oven at 425 for 10-15 minutes, or until internal
temp is 170 degrees.
3. While the chicken is cooking, prepare the brown rice
according to instructions. Or you can buy precooked rice and
just heat it up. It’s lazy but it’s quick!
4. Chop up your vegetables and place in a bowl. Slice the
chicken and place on top of your vegetables, then add 1/2 up of
cooked rice. Squeeze the lime on top of everything, as well as
1 tbsp of dressing. You can even sprinkle a little bit of parm on
top and a light drizzle of soy sauce on the rice.
(You can use any other veggies you love!)
Cucumber Salad
Full English cucumber, sliced up
1/2-1 tbsp low calorie Italian dressing
Sprinkle of Parmesan
Sea salt
Canned tuna (optional)
1. Mix all together in a bowl — YUM!
(The tune will add extra protein.)
PA G E 3 3
“You don’t have to
have a perfect diet
to see results, it’s all
about consistency.
Don’t beat yourself
up over eating foods
labelled as ‘bad’ for
you. They are not bad
and YOU are not bad
for enjoying these
foods either. Just enjoy
them in moderation.”
LIFT WEIGHTS — FEEL GOOD
4 WEEK PROGRAM
EASY MEALS/SNACKS
❍ Tuna sandwiches made with
low calorie miracle whip
and whole wheat bread
Low Carb Chicken Tacos
1 cup ground chicken or 1 chicken breasts, cooked
1/2 cup of multi-colour peppers, sliced
1/4 cup onions, sliced
❍ Hard boiled eggs
Taco seasoning
❍ Beef jerky
1/2 avocado, sliced
❍ Protein bars
(my fave is RXbar)
Salsa
❍ Fruit
❍ Raw almond/cashews
and fresh veggies
❍ Cold salads with chicken
❍ Greek yogurt and fruit
2-3 lettuce cups
1. I love using ground chicken because it’s so easy to cook. I fry
it up in my cast iron skillet with a bit of cooking spray. Once it
is cooked, I’ll add 1/4 cup of water and a bit of taco seasoning.
You can use homemade seasoning or pre-made taco seasoning
with low salt.
2. Once the meat is cooked, set it aside, place the onions and
pepper in the pan and cook until tender.
3. To assemble, place the meat evenly into the lettuce cups,
then spoon the onions and peppers on top. Top off with the
avocado and salsa. Enjoy!
Salt & Pepper Chicken
Wings & Fresh Veggies
5-7 chicken wings
1/2-1 tbsp olive oil
Sea salt
Protein
Fruit Cereal
LOW CALORIE & YUMMY!
Pepper
Carrots and celery, cut (or vegetables of your choice)
1. Preheat the oven to 435.
2. Place chicken wings in a bowl and add olive oil, sea salt, and
pepper. Mix well.
3. Put the wings on a pan sheet and bake for 30-40 minutes.
Broil for 2 minutes at the end to make them extra crispy.
Blueberries
Unsweetened almond milk
1/2 scoop of protein
powder
1. Place frozen blueberries to
a bowl.
2. Mix unsweetened almond
milk with half a scoop of
protein powder in a shaker
and pour it over top of the
blueberries.
PA G E 3 4
yourself
Believe in
that you CAN do this
worthy
somewhere
and that you are
to feel your VERY BEST!
We all start
so there is nothing
to be ashamed of.
It isn’t a QUICK PROCESS,
worth it!
but it is so
PA G E 3 5