Introduction
ARE YOU READY?
Co ng ratu latio ns o n tak i ng ste ps to beco m i ng yo u r best self! I am hap py to c hal le nge yo u w ith
th is p rog ram and very exc ited fo r yo u r p rog ress that is to co me !
T A K E P R O G RE SS P HO T O S!
Take so me p rog ress p hotos afte r eve ry wee k th ro ug ho ut th is p rog ram; they w i l l be g reat to
loo k bac k o n and see j ust how far yo u’ve co me !
R E A C H O U T T O M E!
I do offe r e mai l s u p po rt w ith the p u rc hase of th is C hal le nge ! So if yo u are str ugg l i ng, have any
q uestio ns, o r j ust need so me e nco u rage me nt and motivatio n, I am o ne e mai l away ! I am hap py
to he l p yo u alo ng yo u r fitness jo u r ney and to make it as s mooth as poss i b le.
E mai l : katie@katieco r io.com
CHALLENGE YOURSELF!
Yo u are stro nge r than yo u’d th i n k ! Both mentally and physically.
OPTIMIZING PROGRESS with Nutrition:
Now yo u can not out-train a bad d iet. Kee p i ng a we l l-balanced, n utr itio us
d iet d u r i ng th is p rog ram is go i ng to be the K EY to yo u r success ! S i nce th is is
purelyatrainingprogram,Iamoffering50%offofmy“Nutrition
Guidelines”eBookwiththepurchase of thisprogram(usecode:
KCBOOK). T h is way, I can offe r yo u both trai n i ng A N D n utr itio n, to g ive
yo u a mo re co m p lete p rog ram fo r o pti mal s uccess ! I do also offe r
o n l i ne n utr itio n coac h i ng if yo u are i nte rested i n that as we l l. S hoot me
an e nq u i ry at katie@katiecorio.com fo r mo re detai ls !
SUPPLEMENTS?
S u p p le me nts are a g reat way to e n hance p rog ress and e ns u re yo u are mak i ng the most o ut of
al l yo u r hard wo r k ! T he re is no “ magic” pi l l o r su p p le me nt o ut the re that wi l l de live r the res u lts
overnight. However, s u p p le me nts are V E RY be nefic ial and can s peed-u p/o pti m ize p rog ress if
used co r rectly ! Musc le recove ry, p ro pe r e ne rgy and foc us, adeq uate amo u nts of s lee p eac h
n ig ht, and mak i ng s u re yo u get s ufficie nt v itam i ns eac h day is c r ucial. I reco m me nd
supplementingthisprogramwith:
- Dai ly Mu ltiv itam i n
- CLA- Fat-metabo l ize r that he l ps yo u r body use fat sto res fo r e ne rgy
- L-Carnitine- He l ps co nve rt d ietary fats to e ne rgy, and i nc rease e nd u rance
- BCAA’s- Protectsyourleanmuscletissueandhelpsyourbodyusefatfor energy,promotes
growth,proteinsynthesis,performanceandstrength
- Glutamine- Aperfectrecoverysupplement!Willhelpyourmusclesrecoverfromtraining
q u ic k ly; A lso he l ps w ith the b reakdow n of lactic acid b u i ld u p i n the m usc le tiss ue, he l p i ng
yo u to not be as so re afte r trai n i ng !
- SleepAidPMfatburner(ifneeded)- Gettingenoughsleepiscrucialtoachievingprogress!If
yo u have tro u b le s lee p i ng, I h ig h ly reco m me nd loo ki ng i nto a natu ral s lee p aid to he l p. Many
companiessellfat-burningsleepaids aswell!
- Pre-wo r ko ut (if needed)- Total ly o ptio nal, and de pe nds o n eac h i nd ivid ual ! If yo u are fee l i ng
l i ke yo u are d ragg i ng d u r i ng yo u r wo r ko ut, o r do n’t have s uffic ie nt e ne rgy o r focus to trai n at
yourbestpotential,apreworkoutwouldbeagreatsupp lementforyoutotake!Makesure
toalwaysreadaboutcaffeinecontentandtotestyourtoler ancetotryingnewpreworkouts
beforetakingafullserving!
- Fat-bur ne r (if needed)- A n al l-natu ral, the r moge n ic fat b u r ne r can not o n ly S U P P RESS
A P P ET IT E b ut also can s peed u p fat loss w he n take n i n co nj u nctio n with a so lid
trai n i ng/card io p rog ram (l i ke th is o ne !). Make s u re to test to le rance o n th is as we l l befo re
usi ng a fu l l se rvi ng ! Eve ryo ne’s body is d iffe re nt and may be mo re se nsitive to su p p le me nts
than ot hers.
TRY THE SUPPLEMENTS I TAKE:
It see ms l i ke I’ve tr ied eve ry su p p le me nt i n the boo ks ! If yo u wo u ld l i ke to give my pe rso nal
favo r ite s u p ps a try, I wo u ld l i ke to reco m me nd the b rand 1U p N utr itio n to yo u. I have bee n
us i ng the i r p rod ucts fo r a ve ry lo ng ti me and have see n g reat res u lts f ro m us i ng the m. One
thingIloveaboutthiscompanyisthattheyareverytransparent withtheirproducts. Ifyougo
to the i r we bs ite, www.1upnutrition.com, they l ist eac h i ng red ie nt i n eac h s u p p le me nt, w hy it is
i n the s u p p, and w hat it does ! T hey also have d iffe re nt stac ks al ready set u p and ready to
p u rchase o n the i r s ite.
1U p N utr itio n favo r ite s u p ps :
1. Candy Wate r me lo n BCAA’s w ith G l utam i ne and Co l lage n- these taste l i ke a jo l ly ranc he r !
P l us they have g l utam i ne al ready i n the m, w h ic h is pe rfect fo r m usc le recove ry. The
collagensupportshealthytightskin,hairandnails!Alsogreatforpromotingcellg rowthand
production.
2. Coco n ut Ice C ream W hey- ho nestly the best p rote i n I have eve r tr ied ! It real ly does taste
l i ke ice c ream ! A nd I am not real ly that b ig o n coco n ut e ithe r–– it is T HAT good !
3.
Pro Pu mp Prewo rko ut- Gives youaperfectblendofenergy,focusandacrazynicepump!
A bso l ute ly love th is p re wo r ko ut. Does not leave yo u j itte ry o r c ras h i ng afte rward e ithe r !
4. Make He r Lean T he r moge n ic Fat-Burner- Ilovethisfatburnerfortheappetitecontrol
(es pecial ly s ince i am suc h a food ie !)
5. Beauty S lee p P M Fat B u r ne r/ S lee p Aid- I LOV E this s u p p- I have tro u b le s lee p i ng th ro ugh
the n ig ht so th is real ly he l ps me ! A lso it leaves me wak i ng u p lean and tig ht, neve r b loated
orpuffy!
6. P u re Re b u i ld (g l utam i ne and c reati ne b le nd)- G reat fo r those w ho’d l i ke to b ui ld m usc le !
Thecreatinealsogreatlyimprovesmystrengthandendurancewithmytrainingaswell!
7. Dai ly C leanse- T h is is a g reat s u p p to try if yo u th i n k yo u r d igestive tract needs a good
c lean i ng; It he l ps yo u w ith abso r ptio n of n utr ie nts, regu lar ity and kee ps yo u r metabo l is m
movingatasteadyrate!
DON’T PAY FULL PRICE FOR SUPPLEMENTS!
No matte r w hat b rand yo u c hoose to b uy, us ual ly yo u can fi nd a d isco u nt code so mew he re o n
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s u p p ly yo u save 40% ! (if yo u bo ug ht e no ug h su ps to last yo u th ro ugh the p rogram yo u wo u ld be
sav i ng 40%).
P lease e mai l me at katie@katiecorio.com if yo u have any q uestio ns abo ut s u p p le me nts as we l l,
Iwouldlovetohelpyoufigureoutwhatisbesttogetaccordingtoyouandyourpersonalgo als!
CARDI O
Now I w rote the card io i n the p rog ram as I’d l i ke fo r yo u to do it. Of co u rse yo u do n’t have todo
itthisway,orevendoitatall,butthisiswhatIwouldrecommendyoudofortheHIITcardio
sections:
- HIIT card io can be do ne o n any card io mac h i ne yo u p refe r. “ HIIT” stands fo r “ h ig h-intensityinterval-trai n i ng”; I reco m me nd do i ng 1 m i n ute i nte rvals, betwee n a h ig h and mode rate
i nte ns ity leve l.
• Forexample …
-
Stai r maste r : 1 m i n ute leve l 16, 1 mi n ute leve l 9, 1 m i n leve l 16, 1 m in leve l 9, etc. bac k and
fo rth u nti l the ti me is u p.
-
T read m i ll : 1 mi n ute jog, 1 mi n ute (o r 45 seco nd) s p r i nt, 1 mi n ute jog, 1 mi n sp r i nt, etc.
u nti l ti me is u p.
-
S p i n B i ke : 1 m i n mode rate resistance/pace, 1 m i n stand i ng u p, h ig he r res istance and
pedal i ng as hard as poss i b le, 1 m i n mode rate pace, etc. u nti l ti me is u p.
TIPS:
- P us h yo u rse lf, if yo u are n’t so re the next day yo u d id not l ift heavy e no ug h. Yo u s ho u ld be
so re eve ryday f ro m the day befo re. If th is s p lit does not wo r k fo r yo u we w i l l sw itc h it u p !
- A LWAYS p ractice good fo r m, and wo r k yo u r way u p i n we ig ht. Inc rease yo u r we ig ht eve ry
weekifyoucan!Smallimprovementsmakebigchanges!
- YoushouldbeliftingasheavyasyoucansoyoucanBARELYgettheamountofrepsIlist ed
w ith that we ig ht. Exam p le : If yo u are dead l ifti ng 135l bs and can o n ly get it 4 ti mes, and yo u
are go i ng fo r 8 re ps, it is too heavy ! If yo u get to 8 re ps and fee l l i ke yo u co u ld manage 3
mo re, its too l ig ht! A p p ly th is co nce pt to all of yo u r lifts.
THAN K Y O U!
F i rst off, I want to than k YO U fo r p u rchasi ng th is chal le nge ! Witho ut yo u r su p po rt I wo u ld not
be ab le to do w hat I do, w hat I am pass io nate abo ut. I abso l ute ly love s har i ng my k now ledge fo r
health and fitness and str ive to i ns p i re those I reac h to be the best ve rs io ns of the mse lves they
can be eve ryday.
AbigthankstomysponsorsLiveFitAppareland1UpNutritionforyoursupportinmakingthis
eBoo k poss i b le ! A h uge than ks to p hotog rap he r Mig ue l (@co ld p hotog rap hy o n social med ia)
fo r mak i ng my p hotos loo k beautifu l. A nothe r b ig than k yo u to my We b Des ig n & Mar keti ng
Agency, HeartC MS fo r p utti ng th is mass ive e Boo k togethe r and mak i ng th is avai lab le to so
ma ny ! I ap p reciate al l of yo u mo re than yo u wi l l eve r know.
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CATCH ALL
I fu l ly u nde rstand that I may s uffe r i nj u ry and eve n death as a res u lt of my partic i patio n i n the
p lan offe red and I he re by re lease Katie Co r io, L LC and its age nts o r e m p loyees f ro m a ny and al l
l iab i l ity now and i n the futu re, i nc l ud i ng b ut not l i m ited to med ical ex pe nses, lost wages, pai n
and s uffe r i ng that may occ u r by reaso n of heart attac ks, m usc le strai ns, p u l ls o r tears, b ro ke n
bo nes, s h i n s p l i nts, heat p rostratio n, k nee/lowe r bac k/foot i nj u r ies and any othe r i l l ness,
so re ness o r i nj u ry, howeve r caused, w hethe r occ u r r i ng d u r i ng o r afte r my partici patio n i n the
p lan offe red regard less of fau lt.
I he re by vo l u ntar i ly re lease, fo reve r d isc harge, and ag ree to i nde m n ify and ho ld har m less Katie.
and its age nts o r e m p loyees f ro m any and al l c lai ms, de mands, o r causes of actio n, w h ic h are i n
any way co n nected w ith my partic i patio n i n the Katie Co r io, L LC d iet o r trai n i ng p rog ram,
i nc lud i ng suc h c lai ms w h ic h I, my c h i ld re n, pare nts, he i rs, assig ns, pe rso nal re p rese ntative and
estate have o r may have that al lege o rd i nary neg l ige nt acts o r o m iss io ns of Katie Co r io, L LC.
D I S C LA I M E R & LI M I TA TI ON S
LIMITATIONS: Allstrengthtraining,cardiovascularexercise,oranyotherexe rcise
reco m me nded by Katie Corio, L LC. and its age nts o r e m p loyees s hal l be u nde rtake n at the so le
r is k of the use r, and Katie Corio, L LC. s hal l not be l iab le to use r fo r any c lai ms, de mands,
i nj u r ies, damages, actio ns o r causes of actio n, w hatsoeve r, ar is i ng o ut of o r co n nected w ith the
use of the reco m me ndatio ns p rov ided. If use r has any q uestio ns w hatsoeve r, co nce r n i ng
exe rc ise, use of eq u i p me nt, etc., use r ag rees to req uest c lar ificatio n and/o r i nstr uctio n f ro m
Katie Co rio, L LC. and its age nts o r e m p loyees. Use r u nde rstands that he/s he is res po ns i b le fo r
mo n ito r i ng h is o r he r ow n co nd itio n th ro ug ho ut trai n i ng and that the reco m me ndatio ns give n
are des ig ned to p lace a g rad ual ly i nc reas i ng wo r k load o n the body to i m p rove ove ral l fitness.
Disclaimer: By p u rc has i ng th is p rod uct, use r ag rees not to ho ld Katie Corio, L LC. o r the i r age nts
o r e m p loyees res po ns i b le fo r any i nj u ry, il l ness, al le rgic reactio n, o r lac k of res u lts w hi le
pe rfo r m i ng these reco m me ndatio ns. F u rthe r, use r co m p lete ly ac k now ledges that use r is si m p ly
rece iv i ng adv ice and that it is use r’s c ho ice to ad he re to the p rov ided adv ice, as use r’s
partic i patio n is vo l u ntary. T he re may be r is ks assoc iated w ith the reco m me ndatio ns g ive n.
Co ns u lt yo u r p hysician p r io r to begi n n i ng th is trai n i ng p lan if yo u are u nde r the age of 18, tak i ng
any p resc r i ptio n o r ove r-the-co u nte r med icatio n, if yo u have heart d isease, thy ro id d isease,
d iabetes, h ig h b lood p ress u re, o r any othe r med ical co nd itio n. T he F DA has not eval uated th is
trai n i ng p lan. T h is trai n i ng p lan is not i nte nded to d iag nose, treat, c u re o r p reve nt any d isease.
H O W TO C O MP LE T E TH E C H A L LE N G E
This challenge is broken up into 3 phases. Each phase is meant to last 4 weeks.
Phase 1 : Weeks 1-4
Phase 2 : Weeks 5-8
Phase 3: Weeks 9-12
There are 6 training days to complete every week, with 1 full rest day per week. I wrote
the program in the order that you should do it, so you simply just have to read through it
like a book and follow along.
Begin with Phase 1, Day 1. Move through the following 6 days, and rest on day 7.
Repeat Phase 1 for 4 weeks before moving onto Phase 2.
After you have completed 4 weeks, it is time to move to Phase 2. Repeat Phase 2 for
the following 4 weeks before mov ing onto Phase 3, etc..
You will see some exercises say "superset". A superset is a combination of 2 or more
exercises that should be done one after the other without rest between the two
exercises. For example, if you are "supersetting" bicep curls with lat pulldowns, do 1 set
of bicep curls, then 1 set of lat pulldowns, resting only after both are done. That would
be 1 superset.
P H A S E 1 – Weeks 1 - 4
DAY 1: LOWER BODY- HEAVY
10 MIN STEADY- STATE CARDIO
STRETCH, WARM Up
Back Squats
(free or smith
machine)
4 sets x 6 reps
Romanian
Deadlifts
4 sets x 8 reps
SUPERSET 1:
3 supersets x 10
reps ea. Exercise
Bulgarian Split
Squats
Weighted
Overhead
Walking Lunges
Dumbbell Goblet
Squat
4 sets x 12 reps
SUPERSET 2:
3 supersets x 15 reps
1 dropset to failure
ea. exercise
Lying Hamstring
Curl
Quad Extension
Weighted Calf
Raise Machine
ST RET CH, ROLL - OUT
DAY 2: CHES T & TRI CEPS
STRETCH, WARM UP
Dumbbell Flat
Bench Chest
Press
4 sets x 10 reps
SUPERSET 1:
4 supersets x 12
reps ea. exercise
Dumbbell Flat
Bench Chest
Flys
Dumbbell Flat
Bench Neutral
Grip Chest Press
Barbell Flat
Bench Overhead
Skull Crushers
4 sets x 12 reps
SUPERSET 2:
3 supersets
High to Low
Cable Flys
x 12 reps
Flat Pushups to failure
SUPERSET 3:
3 supersets x 15
reps, 1 set to
failure ea.
exercise
Cable Rope
Tricep
Pulldowns
Bodyweight Dips
1 5 M I N H I IT CA RD I O
Da y 3: SHOULDERS & ABS
STRETCH, WARM UP
Barbell Military
Press
4 sets x 10 reps
SUPERSET 1:
4 supersets x 10
reps ea. exercise
Steering Wheel
Raise
Dumbbell
Lateral Raises
Mechanical
Dropset
Upright Barbell
Rows
Close Grip,
Middle Grip, Wide
Grip
3 sets x 12 reps
ea. grip
SUPERSET 2:
3 supersets x 12
reps ea. exercise
Incline Bench
Posterior Delt
Dumbbell Row
Incline Bench
Posterior Delt
Dumbbell Fly
Dumbbell Flat
Bench Neutral
Grip Chest Press
3 sets x 12 reps
SUPERSET 3:
4 supersets x 15 reps
ea. exercise
Cable Rope Face
Pulls
Cable Rope Ab
Crunches
AB CIRCUIT:
2 rounds, no rest
Bicycle Crunches
x 20 ea. side
Left Side Plank x 1
min
Middle Plank x 1
min
Right Side Plank x
1 min
1 5 M I N H I IT CA RD I O
DAY 4: LOWE R B ODY- P UMP
10 MIN STEADY- STATE CARDIO
STRETCH, WARM UP
Leg Press- feet
shoulder width
apart
4 sets x 10 reps, 1 set
x 20 reps
Reverse Hack
Squat
4 sets x 10 reps
Single Leg
Deadlift
3 sets x 12 reps ea.
leg
SUPERSET 1:
3 supersets
Walking Barbell
Lunges x 10 reps
ea. leg
Jumping Split
Squats x 20 reps
ea. leg
SUPERSET 2:
3 supersets x 15
reps ea. leg, 1
dropset to failure
both legs ea.
exercise
Single Leg
Hamstring Curl
Single Leg Quad
Extension
Weighted Calf
Raise Machine
ST RET CH, ROLL - OUT
Straight Arm
Pulldowns
Assisted WideGrip Pullups
4 sets x 12 reps
SUPERSET 1:
4 supersets x 10
reps ea. exercise
Wide Lat
Pulldowns
DAY 5: BACK &
BICEPS
STRETCH, WARM
UP
SUPERSET 2:
4 supersets x 12 reps
ea. exercise
Single Arm
Dumbbell Row
Alternating
Dumbbell Bicep
Curls
Narrow grip cable
row
3 sets x 12 reps
Cable Rope
Hammer Curl
•
3 s et s x 1 5 r e p s
SUPERSET 3:
3 supersets x 15
reps ea. exercise
Weighted Back
Extension
Plate Bicep Curls
1 5 M I N H I IT CA RD I O
DAY 6: PLYO DAY- FULL BODY
STRETCH, WARM UP
CIRCUIT 1
2 ROUNDS- no rest until
full round is complete;
1.5 min rest between
rounds
Ice Skaters x 20 ea. leg
Overhead Medicine
Ball Squats x 20
Frog Leaps
x 10
Wall Sit x 1 min
10 MIN HIIT CARDIO
CIRC UIT 2
2 ROUNDS- no rest
until full round is
complete; 1.5 min
rest between
rounds
Dumbbell Bicep
Curl to Overhead
Press x 20
20 pushups
Dumbbell
Reverse Fly x 20
Medicine Ball
Wall Throws x 20
Mountain Climbers
x 20 ea. leg
Dumbbell Lateral
Raises
H
db
1 bm
Do
ulm
e iln
l Front
Raise Hold 1 min
10 MIN HIIT CARDIO
CIRC UIT 3
2 ROUNDS- no rest
until full round
is complete; 1.5
min rest between
rounds
Overhead
Dumbbell
Tricep
Extension x 15 (2
hands, one DB)
Medicine Ball
Front Raise to
Overhead Press
x 20
Dumbbell
Lateral Raises
X 20
Inverted Row x
15
Bent Barbell
Row x 2 0
10 MIN HIIT CARDIO
C I R CU IT 4
2 ROUNDS- no
rest until full
round is
complete; 1.5
min rest
between
rounds
Bicycle
Crunches x 20
ea. side
Medicine Ball
Overhead
Crunch to
Squat to
Standing
Press x 10
Plank Arm
Rotations x 10
ea. side
V- ups x 15 reps,
then hold at
top and pulse
for 30 seconds
DAY 7: REST!
PHA SE 2 – Weeks 5 - 8
DAY 1: LOWER BODY- HEAVY
10 MIN STEADY-STATE CARDIO
STRETCH, WARM UP
Conventional
Deadlifts
6 sets x 6 reps
Front Squats
3 sets x 10 reps
Walking
Weighted
Lunges
3 sets x 10 reps
each leg
Narrow- Stance
Leg Press
4 sets x 15 reps
SUPERSET 1:
3 supersets x 20 reps
each exercise
Adductor Machine
Abductor Machine
Calf Raise
3 sets x 20 reps
SUPERSET 2:
3 supersets x 15 reps
each exercise
Quad Extension
Lying Hamstring
Curl
Rounded Back
Extensions
2 sets x 15 reps
(slow and steady!)
STRETCH, ROLL-OUT
DAY 2: PUSH DAY
STRETCH, WARM UP
Dumbbell
Overhead Press
4 sets x 8 reps
SUPERSET 1
4 supersets x 10 reps
each exercise
Incline Dumbbell
Bench Press
Incline Dumbbell
Chest Flys
SUPERSET 2:
4 supersets x 10 reps
each exercise
Seated Dumbbell
Lateral Raise
Seated Dumbbell
Front Raise
SUPERSET 3:
4 sets x 15 reps each
exercise
Chest Dips
Push ups
SUPER SET 4 :
4 supersets x 10 reps
each exercise
Straight Bar Tricep
Pushdowns
Steering Wheel Front
Raise and Turn
S UP E RS E T 5
3 Supersets x 12 reps
each exercise
Single Arm
Dumbbell
Overhead Press
Dumbbell Tricep
Kickbacks
20 MIN HIIT CARDIO
DAY 3: PULL DAY
STRETCH, WARM UP
Assisted Pull- Up
Machine (or free
pull- ups)
4 sets x 12 reps
Seated Single Arm
Iso- lateral Row
4 sets x 10 reps each
arm
SUPERSET 1
4 sets x 12 reps
each exercise
Barbell Bicep
Curls
Narrow Grip
Pulldown
SUPERSET 2:
4 sets x 12 reps
each exercise
Cable Rope
Straight Arm
Pulldown
Cable Rope Face
Pulls
SUPERSET 3:
4 supersets x 10
reps each exercise
T- Bar Row
Plate Hammer
Curls
S UP E RS E T 4
3 sets x 10 reps
each exercise
Cable Rope Low
to High Back
Rope Hammer
Curls
CIRCUIT:
3 rounds
Inverse Row x 15
Roman Chair x 20
Reverse Crunch x
15
20 MIN HIIT CARDIO
DAY 4: PLYO DAY: LOWER- BODY
STRETCH, WARM UP
CIRCUIT 1:
3 ROUNDS- no
rest until full
round is
complete; 1.5 min
rest between
rounds
Walking
Lunges with
High Knees x 10
ea. leg (may
use barbell for
weighted)
Jumping Split
Squats x 15 ea.
L eg
Barbell Curtsy
Lunges x 20 ea.
leg
Barbell Pulse
Squats in Place
x 15 each leg
10 MIN HIIT CARDIO
CIRCUIT 2:
3 ROUNDS- no rest
until full round is
complete; 1.5 min
rest between
rounds
Jumping Knee- Ups
x 20 ea. leg (also
known as high
knees)
Side Lunges x 10 ea.
leg
Weighted Step Ups
x 12 ea. leg (high
knees at top!)
*may use barbell or
dumbbells for
weight*
10 MIN HIIT CARDIo
CIRCUIT 3:
3 R O U N D S : no r est
until full round is
complete; 1.5 min rest
between rounds
Sumo Squat Jumps
with Medicine Ball
x 15
Wall Sit x 1 min
Superman Holds x
30 sec.
Glute Kickback
(on all four’s,
with DB behind
knee) x 15 ea. leg
Single Leg Hip
Thrust x 15 ea. leg,
hold 30 sec. at
the end
Exercise Ball
Hamstring Curl,
Single Leg x 10 ea.
leg
10 MIN HIIT CARDIO
DAY 5: PLYO DAY: UPPER- BODY
STRETCH, WARM UP
CIRCUIT 1:
3 R O U N D S : no r est
until full round is
complete; 1.5 min
rest between
rounds
Pull- ups (Assisted
or Free) x 12 reps
Barbell Bicep
Curls x12
Barbell CloseGrip Upright Rows
x 12
Barbell Overhead
Tricep Extension x
12
10 MIN HIIT CARDIO
CIRCUIT 2:
3 R O U N D S : no r est
until full round
is complete; 1.5
min rest between
rounds
Mechanical
Dropset:
Pushups
Decline Pushups
x 15
Flat Pushups x
15
Incline Pushups
x 15
Mountain
Climbers x 20
ea. leg
Weighted Side
Ab Plank (weight
in outer arm,
hold arm
perpendicular
from body) x 30
sec. ea. side
10 MIN HIIT CARDIO
CIRCUIT 3:
3 R O U N D S : no r est
until full round is
complete; 1.5 min
rest between
rounds
Seated Arnold
Press x 12
Seated Lateral DB
Raise x 12
DumB Bell Double
Row on Bench x 12
Reverse Fly’s on
Incline Bench
(face bench) x 15
10 MIN HIIT CARDIO
CIRCUIT 4:
3 R O U N D S : no r est
until full round is
complete; 1.5 min
rest between
rounds
Alternating Bicep
Curls x 12 ea.
DB Overhead
Tricep Extension (1
DB, both hands) x 15
Reverse Crunch x
15
Roman Chair x 20
DAY 6: LOWE R BODY- P UMP
10 MIN STEADY STATE CARDIO
STRETCH, WARM UP
Single Leg
Dumbbell
Romanian
Deadlift
4 supersets x
1 0 re p s
SUPERSET 1:
4 supersets x
10 reps each
exercise
Barbell
Walking
Lunge
Barbell
Pulse
Squats
*come up
halfway and
pulse for 1 rep
Hack Squat,
Wide Stance
4 sets x 12 reps
Cable Rope
PullThroughs
4 sets x 12 reps
Glute
Kickbacks on
Cable
3 sets x 12 reps
each leg
Weighted
Step Ups
4 sets x 12
reps each leg
* may use
barbell or DB
for weight
SUPERSET 2:
4 sets x 20
reps each
exercise
Exercise
Ball
Hamstring
Curls
Exercise
Ball Glute
Bridges
DAY 7: REST!
P H A S E 3 – Weeks 8 - 12
DAY 1: LOWER BODY- HEAVY
10 MIN STEADY-STATE CARDIO
STRETCH, WARM UP
Hip Thrusts
6 sets x 6 reps
Good
Mornings
4 sets x 12 reps
Single Leg
Angled Leg
Press
4 sets x 12 reps
ea.
Body Falls
3 sets x 12 reps
(or until
failure)
Step- Downs
on Assisted
Pull- Up
Machine
3 sets x 12 reps
ea. leg
Glute
Kickback
Machine (or
cables if no
machine)
3 sets x 15 reps
Bulgarian
Split Squats
3 sets x 10 reps
ea.
Quad
Extension
2 sets x 20
reps
Rounded
Back
Extension
2 sets x 20
reps
10 M I NS C O O L DOW N CARDI O
DAY 2: SHO ULDERS & ABS
STRETCH, WARM UP
Standing
Overhead Military
Press (barbell)
4 sets x 8 reps
Seated Neutral
Grip Press
3 sets x 10 reps
Mechanical
Dropset:
Barbell Front
Raises
3 dropsets
1 . C l o s e G ri p x 1 0 r e p s
2 . M i d d l e G ri p x 1 0
reps
3. W i d e G ri p x 1 0 re p s
Mechanical
Dropset
Lateral Delt
Raises
3 dropsets
1. Seated
Lateral Raise
x 12 reps
2. Standing
Strict
Lateral Raise
(no cheating,
don’t use
momentum) x
12 re p s
3. Cheating
Lateral Raise
(using minimal
momentum to
get more reps)
x as many as
possible!
Same as the
standing
strict lateral
raise but using
minimal
momentum to
get more reps.
Overhead
Landmine
Press
3 sets x 10 reps
ea. arm
SUPERSET 1:
Face Pulls &
Reverse Fly
3 supersets
1. Face Pulls x
20 reps, slow
and controlled
2. Reverse Flys
(on Incline
Bench or Bent
Over Standing) x
20 reps, slow
and controlled
AB CIRCUIT:
2 circuits
1 min rest
between
circuits
1. Cable Rope
Crunches x 20
2. Lying Scissor
Kicks x 30
seconds
3. V - u ps x 30
seconds, then
hold and pulse
for 10 seconds
25 MINS HIIT CARDIO
D A Y 3 : B AC K & B I S
STRETCH, W ARM UP
Wide Grip Isolateral Row
4 sets x 10 reps
Narrow Grip
Iso- lateral
Row
4 sets x 10 reps
S U P ER S ET 1 : W i d e
Grip Lat
Pulldowns &
Straight Arm
Pulldowns
4 supersets
1. Wide Grip Lat
Pulldowns
x 1 0 re ps
2. Straight Arm
Lat Pulldowns
x 1 0 re ps
T- Bar Row,
Pr onated Grip
(palms facing
down )
3 sets x 12 reps
Lou Curls (DB
bicep curls: left,
right, together = 1
rep. Alternate
arms for 1 rep each,
then curl both
arms together,
that = 1 rep)
3 sets x 8 reps
Reverse Fly’s on
Cable
3 sets x 15 reps
SUPERSET 2: Low
to High Cable Rope
Rows & Rope
Hammer Curls- 3
supersets
1. Low to High
Cable Rope Rows
x 12 reps
2. Rope Hammer
Curls x 12 reps
SUPERSET 3:
Close-Grip ChinUps & Plate Bicep
Curls- 4
supersets
1. Close-Grip
Chin- Ups x 8
2. Plate Bicep
Curls x 8
SUPER SET 4 :
Barbell Bi Curls &
Barbell Bent-Over
Rows
3 supersets
1. Barbell Bi
Curls x 10
2. Bent Over
Rows x 10
25 MINS HIIT CARDIO
DAY 4: L OWE R BODY P UMP
10 MIN STEADY-STATE CARDIO
STRETCH, WARM-UP
Box Squats
4 sets x 12
reps
Sumo 1.5
Squats on
Smith
Machine
4 sets x 12
reps
Romanian
Deadlift
3 sets x 12 reps
Barbell
Curtsy
Lunges
3 sets x 15 reps
ea.
Lying
Hamstring
Curl, Single
Leg
3 sets x 12 reps
ea.
Quad
Extension,
Single Leg
3 sets x 12 reps
ea.
Weighted
Calf Raise
Machine
3 sets x 12 reps
ea.
SUPERSET 1:
Abduction &
Adduction
Machine- 3
supersets
1. Abduction x
1 5 re p s
2. Adduction
x 15 reps
10 M I NS C O O L DOW N CARDI O
DAY 5: CHEST & TRICEPS
STRETCH, WARM UP
Barbell Bench
Press
4 sets x 8 reps
Isolateral Chest
Press Machine
4 sets x 12 reps
Single Arm Cable
Tricep
Pushdowns
4 sets x 12 reps ea.
Middle Cable
Chest Flys
4 sets x 10 reps
Single Arm
Cable Chest
Fly (across
chest, keeping
core tight, low
to high)
3 sets x 12 reps
ea.
SUPERSET 1:
Lying Overhead
Tricep Extension
with Dumbbell &
Close-Grip
Press- 3
supersets
1. Lying
Overhead
Tricep
Extension with
Dumbbell x 15
reps
2. Close-Grip
Press x 10 reps
(or until failure)
Mechanical
Dropset: Pushups
2 dropsets
1. Incline Pushups
(hands on bench) x
20 (or as many as
possible)
2. Flat Pushups
(hands flat on
floor) x as many as
possible
3. Decline Pushups
(feet on bench,
hands on floor) x
as many as
possible
25 MINS HIIT CARDIO
DAY 6: PLYO CIRCUIT - UPPER BO DY & A B S
STRETCH, WARM UP
CIRCUIT 1: x 3
rounds
1. Incline
Pushups
(hands on
bench) x 20
(or as many
as possible)
2. Flat
Pushups
(hands flat
on floor) x
as many as
possible
3. Decline
Pushups
(feet on
bench, hands
on floor) x
as many as
possible
CI R C UI T 2 : x 3
rounds
Reverse Fly on
Cables x 15 reps
Dual Cable
Bicep Curl
(standing
straight up, curl
cables in
towards ears
with both arms) x
1 5 re p s
Lean-Away
Cable Delt Raise
(behind back) x 10
ea.
Cable Wood
Choppers (for
abs, high to low
motion) x 15 ea.
side
CI R C UI T 3 : x 3
rounds
Leg Raises x 20
Pullups x as
many as possible
Medicine Ball
Squat &
Throws x 15
Overhead
Crunch to
Standing
Overhead
Press with
Medicine Ball
x 12
Burpees x
20
10 MINS HIIT CARDIO
DAY 7: REST!
CONGRATS! YOU HAVE
COMPLETED THE CHALLENGE!
Please email me your before
and after photos, I would love
to see your amazing progress!