Toning? How? Benefits of HIIT?
optimal macros?
Glute Activation and staying motivated
First look: week 1-8
CONTS
24
32
40
48
56
64
CONTENTS
3
4
5
6
7
8
16
INTRODUCTION
Hey you!
Welcome to my fitness plan. I am so excited for you to start this journey with me!
My Fitness Journey
I started my fitness journey three years ago, it’s been a
bumpy ride but also a huge experience. I have learned
so much in the process and achieved so many goals of
mine- yep it feels amazing!
Now I want to try and help people achieve their
goals too, This guide is based on years of
experience, trialling many different exercises,
combinations of exercises, supersets, pyramid
sets… everything!
I’m so happy to finally share this with you!
In this guide you will find:
-
Scientific background on toning and how you can make progress without weights
Scientific background on HIIT training.
Nutritional GUIDELINES (not an eating plan, but a guide to help you)
Information about warming up
An 8 week fitness plan containing:
- 30 minute workouts 5 days a week
- Leg and glute workouts
- Abs and upper body workouts
- Full body HIIT circuits
- Upper body HIIT circuits
- Access to this guide on the AFLETE app, with a workout tracker and videos for each
exercise!
One last thing… PLEASE take progress pictures (the best way to track your progress) and send them to
me once you have completed the 8 weeks.
I can’t wait to see!
Kate Taylor is not a qualified trainer and does not take give any assurance to the results this guide may achieve. She is also not liable for
any losses or damages occurring due to this guide. Make sure you have spoken to your doctor or other health professional as this guide is
for inspirational purposes only. By reading this guide you agree that you have read this disclaimer.
3
BACKGROUND
WhatWhatis is‘toning’?
‘toning’?
Toning is
generally
referring to
firm muscle
definition
with
a decreased
fatdecreased
mass. Manyfat
people believe
Toning
is generally
referring
to firm
muscle
definition
with a
in ordermass.
to ‘tone
up’ they
needbelieve
to do very
high repetitions
with
lowneed
weight,
taking
into account
Many
people
in order
to ‘tone up’
they
to not
do very
high
cardiovascular
activity
orlow
diet.weight, not taking into account cardiovascular activity or
repetitions
with
‘Toning’ still involves an increase in muscle tissue mass (the same as bodybuilding) along side lowering
diet.
your body fat. Essentially, your ratio of muscle:fat is how ‘toned’ you are.
‘Toning’ still involves an increase in muscle tissue mass (the same as
You will not get ‘bulky’ by adding a little muscle mass which many people (specifically women) are
bodybuilding)
along side
lowering
your
body
fat. Essentially,
your
of resistance
scared of.
To obtain a seriously
increased
muscle
mass
it would
require years
of ratio
work and
training.muscle:fat is how ‘toned’ you are.
You
will not
getto‘bulky’
by adding
muscle
mass
which
many
people
The most
effective
way
build muscle
massaislittle
to carry
out an
exercise
until
failure,
forcing your body
to improve
and buildwomen)
muscle soare
soon
you don’t
fail.
As soon
as you areincreased
able to carry
out the
exercise
(specifically
scared
of. To
obtain
a seriously
muscle
mass
past your
previous
failure,years
you need
to increase
the intensity.
it would
require
of work
and resistance
training.
The most effective way to build muscle mass is to carry out an exercise until
failure, usually 8-12 reps, forcing your body to improve and build muscle so
soon you don’t fail. As soon as you are able to carry out the exercise past the
In order13th
to increase
rep, youthe
need
intensity
to increase
without weights,
the intensity.
the movement needs to be made more difficult. Ways
How to increase the intensity without weights?
to do this include:
-
How to increase the intensity without weights?
Increase number of sets
In order
to increase
intensity
without
weights,
the movement
Increase
time under
tensionthe
of each
exercise
(ie, do
the movement
slower) needs to be
made
moreofdifficult.
Ways
to do this include:
Increase
number
exercises
per workout
- Increase
number
of setslimb movements (pistol squats, one arm push ups, muscle ups)
Progress
to plyometrics
or single
- Increase time under tension of each exercise (ie, do the movement slower)
- Increase number of exercises per workout
- Progress to plyometrics or single limb movements (pistol squats, one arm
6 Benefits of HIIT Training
1
ups, muscle
ups) stays elevated and continues to burn calories for hours a#er the
A#erpush
a workout
the metabolism
workout as your body replaces energy and repairs muscle proteins damaged during exercise.
2
As well as metabolising fat for fuel during the workout, during the recovery period a#er HIIT the body
will tap into fat stores for the energy required to restore it to its resting state.
3
Short intervals of extremely high intensity exercise involve a lot of muscle mass requiring a large
amount of oxygen. Your body burns around 5 calories per litre of oxygen consumed.
4
HIIT produces a large amount of metabolic waste. This furthermore trains your body to tolerate and
quickly recover from periods of high-intensity exercise.
5
HIIT has a number of physiological benefits, such as improved oxidative capacity of muscle, increase
mitochondrial density, improved stroke volume and enhanced aerobic efficiency.
6
The post HIIT recovery process produces elevated levels of: human growth hormone, testosterone
and insulin like growth factor-1 to repair damaged muscle proteins. Leading to an increase in muscle
volume and definition.
4
NUTRITION
So where does nutrition come in?
Building ‘muscle proteins’ requires a variety of amino acids, some of these are obtained via food.
When you exercise, the body needs more amino acids than usual to repair damaged muscle fibres,
Strength training works synergistically with optimal caloric and protein intake to repair and build
muscle protein, resulting in muscle hypertrophy.
Protein
Protein is said to be the most
important macronutrient for
growing muscle and loosing fat.
Most studies indicated that a
protein intake of 1.6-2.0 g/kg/day
is sufficient to maximise muscle
protein synthesis and optimise
strength gains and hypertrophy.
Most studies conclude that the
time of day and amount of meals
doesn’t matter as long as you
reach the daily goal!
Carbohydrates
Carbs are important for fuelling your workouts and
keeping your energy levels high. If you lack energy, you will
not perform to your maximum ability in your weight li#ing
session (therefore less gains).
Fat
Many people are scared of eating fat. However, fat is
important in many ways including, maintaining hormone
levels, performance reasons, taste and feeling satisfied
with your meal.
In terms of total calories, to get an EXACT number, it completely depends on your body, including:
your metabolism, you body fat%, lean mass etc. however, you can use online calculators that will
give you a general idea which will be close enough.
Example Macros
I weigh 54kg and I am eating in calorific surplus for muscle gain. This will not necessarily work for you
and should only be used as a guide!
Calories: 1850
Carbohydrates: 254g (55% of my intake)
Protein: 93g (20% of my intake)
Fat: 51g (25% of my intake)
You can track your calorific intake by either writing it down in a diary or you can download an app
for your phone. I recommend ‘MyFitnessPal’.
5
WARMING UP
Most people in this day and age spend a lot of time sitting down (usually sat at a desk all day for
work). This can result in your glutes becoming ‘underactive’ - less active than they should be. They
can loose blood supply and neural input!
This is where warming up and ‘glute activation’ comes in! Warming up your glutes is simply
contracting your gluteus muscles prior to a workout to prepare them for a workout.
Warming up is also important before any strenuous activity so that you don’t risk injury and can get
the most out of your workout
Glute activation exercises can be body weight or with a resistance band. Exercises include: Squats,
Glute Bridges, Donkey Kickbacks, abduction. Try and do as many reps of these as you can until you
feel your glutes firing up!
STAYING MOTIVATED
Everybody has times where they’d rather stay at home and watch the rest of a season on Netflix, it’s
completely normal for the novelty of the gym to wear off when you aren’t seeing results as quickly
as you’d imagined.
However, this is what separates people who succeed their goals and people who don’t! If you start
getting into the habit of thinking ‘i’ll just skip it today, I can go tomorrow’ it will become a never
ending cycle (trust me, I know!)
Don’t have a day off because you’re pushing your problems into tomorrow. If you’re going to have
a day off, let it be because you’ve been working hard and consistently and you DESERVE a day off.
These are my tips for staying motivated:
1
Listen to your favourite music while working out - working out will become your escape and
‘you time’ .
2
Understand the importance of exercise (past the superficial basis) - wanting to be healthy is
just as important as wanting to look good!
3
Be a bit narcissistic! - you’re working hard and you deserve to check yourself out! Look in the
mirror and be proud of your progress, even if its baby steps.
4
Get a friend to do it with you.
5
PROGRESS PICTURES - I’ve said it before and i’ll say it again ! It is the best feeling looking
back at where you started.
6
WEEKLY OVERVIEW
WEEK 1
WEEK 2
WEEK 3
Day 1 - Legs & Glutes
Day 1 - Legs & Glutes
Day 1 - Rest
Day 2 - Rest
Day 2 - Rest
Day 2 - Legs & Glutes
Day 3 - Abs & Upper
Day 3 - Abs & Upper
Day 3 - Full Body HIIT
Day 4 - Full Body HIIT
Day 4 - Full Body HIIT
Day 4 - Abs & Upper
Day 5 - Rest
Day 5 - Rest
Day 5 - Rest
Day 6 - Legs & Glutes
Day 6 - Legs & Glutes
Day 6 - Legs & Glutes
Day 7 - Upper & HIIT
Day 7 - Upper & HIIT
Day 7 - Upper & HIIT
WEEK 4
WEEK 5
WEEK 6
Day 1 - Legs & Glutes
Day 1 - Legs & Glutes
Day 1 - Legs & Glutes
Day 2 - Upper & HIIT
Day 2 - Full Body HIIT
Day 2 - Abs & Upper
Day 3 - Rest
Day 3 - Rest
Day 3 - Rest
Day 4 - Legs & Glutes
Day 4 - Abs & Upper
Day 4 - Legs & Glutes
Day 5 - Abs & Upper
Day 5 - Legs & Glutes
Day 5 - Upper & HIIT
Day 6 - Full Body HIIT
Day 6 - Rest
Day 6 - Legs & Glutes
Day 7 - Rest
Day 7 - Upper & HIIT
Day 7 - Full Body HIIT
WEEK 7
WEEK 8
Day 1 - Rest
Day 1 - Legs & Glutes
Day 2 - Legs & Glutes
Day 2 - Abs & Upper
Day 3 - Full Body HIIT
Day 3 - Full Body HIIT
Day 4 - Abs & Upper
Day 4 - Rest
Day 5 - Legs & Glutes
Day 5 - Legs & Glutes
Day 6 - Rest
Day 6 - Upper & HIIT
Day 7 - Upper & HIIT
Day 7 - Legs & Glutes
WEEK 1
WEEK 1
DAY 1
EXERCISE
REPS
SETS
Squats w/ Kickback
20 reps
X4
Step ups w/ Kickback
20 reps
X4
15 reps
X5
Hip Thrusts
Glute Bridge w/
abduction
15 reps
• can add a resistance
band
SUPERSET
12 reps of each
Kickback
24 reps total = 1 set
Abduction
Sumo Squat Hold
w/ Calf Raise
Squat Sits
X4
X4
• can add a resistance
band
20 reps
X4
Until Failure
X4
REST
REST
10
WEEK 1
DAY 3
EXERCISE
Travelling Push Up
SUPERSET
Leg Drop Crunch
Toe Reaches
Pull Downs
REPS
SETS
15 reps
(or as many as you can)
15 reps of each
30 reps total = 1 set
15 reps
X4
X4
X4
• squeeze your back
Crab Tricep Dips
10 reps
X4
Rope Bicep Curls
12 reps
X5
Back Bow Jacks
15 reps
X4
15 reps on each arm
Plank Rows
30 reps total
• squeeze at the top
X5
WORKOUT
WEEK
1 OVERVIEW
Full Body
HIIT
Jump Squats
REPEAT
3X
DAY 4
Complete each exercise for 35 seconds having a 25 second
break in between exercises.
Repeat this circuit 3X
Mountain Climbers
Bird Dogs
35s on
25s off
Burpees
Hop Jumps
Tuck Jumps
Jumping Jacks
12
REST
REST
13
WEEK 1
DAY 6
EXERCISE
SUPERST
Hip Thrusts
Frogs pumps
Pilates Grasshopper
REPS
SETS
12 reps of each
24 reps total
X4
15 reps
X4
12 reps on each leg
Sliding Lunge
24 reps total
15 reps
Hip Drives
X4
X4
• squeeze at the top
20 reps
Calf Raises
Fire Hydrants
• can do these off a platform
for a better calf stretch
12 reps each leg
X4
X4
24 reps total
Holding Back Squat
15 reps
• hold onto something and
lean back into the squat
Squat Jumps
20 reps
X5
X3
WEEK 1
Upper Body
HIIT
Travelling Push Up
REPEAT
3X
Walk Ups
DAY 7
Complete each exercise for 35 seconds having a 25 second
break in between exercises.
Repeat this circuit 3X
Burpees
Kick Through
35s on
25s off
Tricep Dips
Rope Rear Delt Fly
Lateral Pull
15
WEEK 2
WEEK 2
DAY 1
EXERCISE
Squat Sits
REPS
start counting reps when
it starts burning
SETS
X5
15 reps
Sumo Squat w/ pulse
Donkey Kickback
3X pulse then up = 1 rep
12 reps
12 reps each leg
24 reps total
X4
X4
20 reps
Calf Raise
SUPERSET
Hip Thrusts
SL Hip Thrusts
Frog Pump
Standing Abduction
• can do these off a platform
for a better calf stretch
12 reps each exercise
24 reps total = 1 set
15 reps
15 reps each leg
30 reps total
X4
X4
X4
X4
REST
REST
18
WEEK 2
DAY 3
EXERCISE
SUPERSET
Crab Tricep Dips
REPS
SETS
10 reps of each exercise
20 reps total = 1 set
X3
Arm Circles
45 seconds worth
X4
Crunches
20 reps
X4
Crab toe touches
15 reps on each arm
Bicep Leg Curl
• create a resistance by
pushing downwards with
your leg
• squeeze your biceps and
oppose the force
X4
10 reps (or as many as
Push Ups
you can do)
• can do knees version if
you’re struggling
X4
Bicycles
45 seconds worth
X4
Lateral Pull
12 reps
X5
WEEK 2
Full Body
HIIT
High Knees
REPEAT
3X
Bicycles
DAY 4
Complete each exercise for 35 seconds having a 25 second
break in between exercises.
Repeat this circuit 3X
Push Up
Toe Reaches
35s on
25s off
Mountain Climbers
Burpees
Side-Side Jumps
20
REST
REST
21
WEEK 2
DAY 6
EXERCISE
REPS
SETS
Start counting reps when
Squat w/ Kickback
it starts burning!
X5
24 reps
Lunge w/ Kickback
12 reps on each leg
24 reps total
X4
10 reps on each leg
Half Pistol Squat
20 reps total
X4
• if you can do a full pistol
squat then do it!
Hip Thrust w/
Abduction
15 reps
X5
Lying Frog Glute
15 reps
X4
Lift
20 reps each leg
Standing Hamstring
Curl
Pilates
Grasshopper
40 reps total
X4
• focus on squeezing your
hamstrings
12 reps
X4
WEEK 2
Upper Body
HIIT
Jumping Jacks
REPEAT
3X
DAY 7
Complete each exercise for 35 seconds having a 25 second
break in between exercises.
Repeat this circuit 3X
Table Top Push Up w/ Kickback
Plank Rows
35s on
25s off
Reverse Snow Angels
Burpees
Plank Ups
Side Reach Crunch
Back Extension
23
WEEK
WEEK 3
REST
25
WEEK 3
DAY 2
EXERCISE
SUPERSET
Hip Thrusts
REPS
SETS
15 reps of each exercise
30 reps total = 1 set
X4
Lying Flutter Kicks
45 seconds worth
X4
Step Ups
20 reps on each leg
X4
Frog Pumps
40 reps total
Sumo Squat Into
Side Kick
1 minute worth
Holding Glute
until fail (as many reps
Pump
as you can)
X4
X4
20 reps
Calf Raises
Donkey Kicks
• can do these off a platform
for a better calf stretch
20 reps on each leg
40 reps total
X4
X3
WEEK 3
Full Body
HIIT
DAY 3
Complete each exercise for 35 seconds having a 25 second
break in between exercises.
Repeat this circuit 3X
High Knees X4
Lunge Jumps X4
REPEAT
3X
Squat Jumps
Push Up
35s on
25s off
Mountain Climber
Back Bow Jacks
Hop Jump
Starfish Toe Reaches
27
WEEK 3
DAY 4
EXERCISE
REPS
SETS
1 minute worth
X4
Elbow Crunch
12 reps
X4
Travelling Push Up
45 seconds worth
X4
15 reps
X4
45 seconds worth
X4
45 seconds worth
X4
15 reps on each arm
X4
Leg In& Outs
Walk Ups
Bicycles
SUPERSET
Rope Row
Rope Delt Fly
Bicep Leg Curl
REST
29
WEEK 3
DAY 6
EXERCISE
REPS
SETS
start counting reps as
Squat w/ Kickback
(Band)
soon as it starts burning
20 reps
X4
SUPERSET
Hold Back Squat
15 reps each exercise
Hold Glute Pump
30 reps total = 1 set
X4
15 reps
X4
Hip Thrusts w/
Abduction
10 reps on each leg
20 reps total
Half Pistol Squat
• if you can do a full pistol
squat then do it!
Step Ups
12 reps on each leg
Lunge w/ Kickback
15 reps on each leg
Single Leg Hip Thrusts
20 reps on each leg
24 reps total
30 reps total
40 reps total
X4
X4
X4
X4
WEEK 3
Upper Body
HIIT
Side-Side Jumps
d
REPEAT
3X
DAY 7
Complete each exercise for 35 seconds having a 25 second
break in between exercises.
Repeat this circuit 3X
Back Extension
Tricep Dips
35s on
25s off
Travelling Push Up
Burpees
Crab Toe Touches
Mountain Climbers
31
WEEK 4
WEEK 4
WEEK 4
DAY 1
EXERCISE
REPS
SETS
3s decline (go down
Hip Thrust w/ Decline
slowly for 3s)
15 reps
SUPERSET
Frog Glute Lift
X4
15 reps of each exercise
30 reps total = 1 set
X3
Glute Lift
Step Up w/ Kickback
12 reps on each leg
X4
24 reps total
Hip Drives
20 reps
Glute Bridge
15 reps
Holding Back Squat
20 reps
Jump Squats
Until Failure
X4
X4
X4
X2
WEEK 4
Upper Body
HIIT
Push Up
REPEAT
3X
DAY 2
Complete each exercise for 35 seconds having a 25 second
break in between exercises.
Repeat this circuit 3X
Burpees
Crab Tricep Dips
35s on
25s off
Mountain Climbers
Side Reach Crunch
Kick Through
Back Extension
34
REST
REST
35
WEEK 4
DAY 4
EXERCISE
REPS
SETS
Pulse Sumo Squat
3X pulse then up = 1 rep
3x Up
12 reps
X4
15 reps
X4
1 minute worth
X4
12 reps of each exercise
X5
Hip Thrust w/
Abduction
Pilates Grasshopper
SUPERSET
Hold Back Squat
Hold Glute Pump
Half Pistol Squat
24 reps total = 1 set
10 reps on each leg
X3
(Feet Elevated)
15 reps
X4
Sliding Lunge
15 reps on each leg
X3
Glute Bridge
WEEK 4
DAY 5
EXERCISE
Sliding Pull Over
REPS
7 reps
SETS
X4
SUPERSET
Table Top PU
Push Up
Plank w/ Row Into
Walk Up
Crunches
SUPERSET
Crab Tricep Dips
??????
Crab Toe Touches
Side Reach Crunch
10 reps of each exercise
20 reps total = 1 set
X3
1 minutes worth
X4
45 seconds worth
X4
12 reps of each exercise
24 reps total = 1 set
X4
1 minute worth on each
X3
side
Lateral Pull
15 reps
X4
WEEK 4
Full Body
HIIT
Burpees
DAY 6
Complete each exercise for 35 seconds having a 25 second
break in between exercises.
Repeat this circuit 3X
Toe Reaches
Lunge Jumps
Mountain Climbers
REPEAT
3X
35s on
25s off
Push Ups
Starfish Opp Reaches
Side-Side Jumps
Crab Toe Touches
38
REST
39
WEEK
WEEK
5 5
WEEK 5
DAY 1
EXERCISE
Squat w/ Kickback
(Band)
REPS
SETS
1 minutes worth
• add a band if you have
one
X4
1 minutes worth
X4
Squat w/ Side
Abduction
(Band)
SUPERSET
Hip Thrusts
12 reps of each exercise
24 reps total = 1 set
X5
20 reps
X4
Frog Lift
12 reps of each exercise
Glute Lift
24 reps total = 1 set
X4
Frog Pumps
Wall Sit Calf Raise
SUPERSET
Sumo Squat w/ Pulse
Pulse 3X = 1 rep
12 reps
Split Squat
12 reps on each leg
24 reps total
X4
X3
WEEK 5
Full Body
HIIT
DAY 2
Complete each exercise for 35 seconds having a 25 second
break in between exercises.
Repeat this circuit 3X
Crab Toe Touches
Mountain Climbers
REPEAT
3X
Kick Through
Squat w/ Kickback
35s on
25s off
Push Ups
Stretch Crunch
Burpees
Crab Toe Touches
42
REST
43
WEEK 5
DAY 4
EXERCISE
REPS
SETS
Lateral Pull
15 reps
X4
Table Top Push Up
10 reps
X4
Plank Row Into Walk
1 minutes worth
X5
Sliding Pull Over
7 reps
X4
Opposite Crunches
20 reps
X3
Full Stretch Back
20 reps
X3
Up
Crunch
SUPERSET
Rope Row
Rope Bicep Curl
12 reps of each exercise
24 reps total = 1 set
X4
WEEK 5
DAY 5
EXERCISE
REPS
SETS
SUPERSET
Hip Thrusts
SL Hip Thrusts
Lying Flutter Kicks
SUPERSET
Back Squat
Glute Pump
Step Up w/ Kickback
15 reps of each exercise
30 reps total = 1 set
X4
45 seconds worth
X4
15 reps of each exercise
30 reps total = 1 set
12 reps on each leg
24 reps total
10 reps
Nordic Hamstring Curl
• wedge your feet under
something or get someone to
help
• if not - perform a standing
hamstring curl
X5
X4
X4
Jump Squats
20 reps
X4
Sumo Squat Hold w/
20 reps
X4
Calf Raise
REST
46
WEEK 5
Upper Body
HIIT
Burpee - Model Jump
REPEAT
3X
Rope Bicep Curl
DAY 7
Complete each exercise for 35 seconds having a 25 second
break in between exercises.
Repeat this circuit 3X
Rope Row
Kick Through
35s on
25s off
Push Ups
Lateral Pull
Crab Tricep Dips
47
WEEK 6
WEEK 6
WEEK 6
DAY 1
EXERCISE
SUPERSET
Hip Thrusts
Hip Thrust Jumps
REPS
SETS
15 reps on each exercise
X4
30 reps total = 1 set
Glute Pump
20 reps
X5
SUPERSET
Frog lift
Glute Lift
15 reps on each exercise
30 reps total = 1 set
Lunge Into Abduction
1 minute worth
Squat w/ Kickback
1 minute worth
Elevated Leg Glute
X3
X4
20 reps
X4
15 reps
X4
Bridge
Squat Sits
X4
WEEK 6
DAY 2
EXERCISE
REPS
Lateral Pull
15 reps
Back Extension
12 reps
Side Reach Crunch
45 seconds worth on
each side = 1 set
Plank Walk Up Into
Table Top Push Up
SUPERSET
Rope Row
Rope Bicep Curl
SETS
X4
X4
X4
10 reps
X4
12 reps of each exercise
X4
24 reps total = 1 set
Bicycles
45 seconds worth
X3
Starfish Toe Touches
45 seconds worth
X3
REST
51
WEEK 6
DAY 4
EXERCISE
SUPERSET
SL Hip Thrust
Glute Bridge
(Elevated)
Alternating Lunge
REPS
SETS
15 reps on each leg (SL
hip thrust)
15 reps glute bridge
X5
45 reps total = 1 set
1 minute worth
X4
25 reps
Calf Raise
- can do off platform
X4
for a better calf stretch
Half Pistol Squat
10 reps
- if you can do a full pistol
X3
squat then do it
SUPERSET
Hold Back Squat
Hold Glute Pump
Lying Flutter Kicks
SUPERSET
Squats w/Kickback
Squat Jumps
12 reps on each exercise
X5
30 seconds worth
X4
12 reps on each exercise
X4
24 reps total = 1 set
WEEK 6
Upper Body
HIIT
Travelling Push Ups
REPEAT
3X
DAY 5
Complete each exercise for 35 seconds having a 25 second
break in between exercises.
Repeat this circuit 3X
Burpees
Plank Rows
35s on
25s off
Bicycles
Table Top PU w/ Kickback
Crab Toe Touches
Mountain Climbers
53
WEEK 6
DAY 6
EXERCISE
REPS
SETS
Squat w/Side Kick
Abduction
Hip Drive
SUPERSET
Hip Thrusts
Frogs pumps
20 reps
1 minute worth
12 reps on each exercise
24 reps total = 1 set
X4
X4
X5
Wall Sit Calf Raise
20 reps
Split Squat
12 reps on each leg
24 reps total
X4
Frog Lift
12 reps
X4
Step Ups
12 reps on each leg
24 reps total
X4
X5
WEEK 6
Full Body
HIIT
DAY 7
Complete each exercise for 35 seconds having a 25 second
break in between exercises.
Repeat this circuit 3X
Crab Toe Touches
Burpees
REPEAT
3X
Kick Through
Starfish Opp Reaches
35s on
25s off
Hop Jumps
Mountain Climbers
Lunge Jumps
Back Bow Jacks
Push Ups
55
WEEK 7
WEEK 7
REST
57
WEEK 7
DAY 2
EXERCISE
SUPERSET
Sit Squat
REPS
SETS
12 reps sit squats
12 reps on each leg step
ups
Step Up
X4
36 reps total = 1 set
Glute Pump
1 minute worth
Hip Drives
25 reps
X4
15 reps
X5
1 minute worth
X5
45 seconds worth
X4
Hip Thrusts w/ 3s
Decline
Squats w/ Kickback
X4
Sumo squat Into
Side Kick
SUPERSET
Frog Glute Lift
Glute Lift
12 reps on each exercise
24 reps total = 1 set
X4
WEEK 7
Full Body
HIIT
DAY 3
Complete each exercise for 35 seconds having a 25 second
break in between exercises.
Repeat this circuit 3X
Crab Toe Touches
Squat Jumps
Kick Through
Kickback
REPEAT
3X
Reverse Snow Angels
35s on
25s off
Burpees
High Knees X4
Opposite Crunches
Stretch Crunch
Lunge Jumps
59
WEEK 7
DAY 4
EXERCISE
SUPERSET
Rope Row
Rope Bicep Curl
Side Reach Crunch
Arm Circles
REPS
12 reps of each exercise
24 reps total = 1 set
45 seconds with on
SETS
X4
each side
X4
1 minutes worth
X4
15 reps
X4
45 seconds worth
X3
15 reps
X3
20 reps
X4
Reverse Snow
Angels
Opposite
Crunches
Full Stretch Back
Crunch
Lateral Pull
WEEK 7
DAY 5
EXERCISE
SUPERSET
REPS
15 reps of each exercise
SETS
30 reps total = 1 set
X4
Lean Back Squat
15 reps
X4
Alternating Lunges
1 minute worth
X4
Glute Bridge
Frog Pump
Sumo Squat Into
Side Kick Abduction
12 reps (light weight)
X4
Frog Glute Lift
Until failure
X3
Calf Raises
25 reps
X4
Squats w/ Kickback
20 reps
X4
REST
62
WEEK 7
Upper Body
HIIT
DAY 7
Complete each exercise for 35 seconds having a 25 second
break in between exercises.
Repeat this circuit 3X
Burpees
Back Extension
REPEAT
3X
Plank Rows
Walk Up
Crab tricep Dips
35s on
25s off
Crab Toe Touches
Reverse Snow Angels
Push Ups
Mountain Climbers
63
WEEK 8
WEEK 8
WEEK 8
DAY 1
EXERCISE
REPS
SETS
SUPERSET
Frog Glute Lift
Glute Lift
Step Ups w/ Kickback
12 reps of each exercise
24 reps total = 1 set
12 reps on each leg
24 reps total
Single Leg Elevated
15 reps on each leg
Glute Bridge
30 reps total
Split Squat
SUPERSET
Hip Thrusts
12 reps on each leg
24 reps total
15 reps on each leg
30 reps total = 1 set
X5
X4
X4
X4
X5
Hip Drives
Seated Abduction
Pulse Sumo
Squats
20 reps
X4
3X then up
X4
12 reps
WEEK 8
DAY 2
EXERCISE
REPS
SETS
Lateral Pull
15 reps
X5
Plank Row Into Walk
12 reps
X4
Up
SUPERSET
Crunches
15 reps of each exercise
30 reps total = 1 set
X4
Tricep Dips
12 reps
X4
Sliding Pull Over
7 reps
X3
Starfish Crunch
SUPERSET
Rope Row
Rope Curl
Arm Circles
15 reps of each exercise
30 reps total = 1 set
until failure
X5
X3
WEEK 8
Full Body
HIIT
DAY 3
Complete each exercise for 35 seconds having a 25 second
break in between exercises.
Repeat this circuit 3X
Burpees
Plank Squat Jump
Bicycles
Mountain Climbers
REPEAT
3X
35s on
25s off
Push Ups
Reverse Snow Angels
Kick Through
Bird Dogs
67
REST
68
WEEK 8
DAY 5
EXERCISE
SUPERSET
Squat w/ Kickback
REPS
12 reps on each exercise
SETS
24 reps total = 1 set
X4
16 reps
X3
12 reps on each leg
X3
Hip Thrust
Sumo Squat into
abduction
SL Hip Thrust
24 reps total
SUPERSET
Hold Back Squat
Hold Glute Pump
Hip Drives
Half pistol Squat
SUPERSET
???????
Frog Glute Lift
Glute Lift
15 reps of each exercise
30 reps total = 1 set
1 minutes worth
12 reps on each leg
24 reps total
15 reps of each exercise
30 reps total = 1 set
X4
X4
X3
X5
WEEK 8
Full Body
HIIT
DAY 6
Complete each exercise for 35 seconds having a 25 second
break in between exercises.
Repeat this circuit 3X
Burpees
Back Extension
REPEAT
3X
Crab Toe Touches
Leg In&Outs
Kick Through
35s on
25s off
Walk Ups
Rows
Jump Squats
Starfish Toe Reaches
Push Ups
70
WEEK 8
DAY 7
EXERCISE
SUPERSET
Step Ups w/Kickback
Squats w/Kickback
Hip Thrusts w/
REPS
SETS
12 reps step ups each leg
12 reps squats
X4
36 reps total = 1 set
15 reps
Abduction
X4
SUPERSET
Abduction
12 reps of each exercise
Sit Squats
24 reps total = 1 set
X4
15 reps
X3
Sumo Squat Hold
w/Calf Raise
SUPERSET
Hold Back Squat
15 reps of each exercise
Hold Glute Pump
30 reps total = 1 set
X5
SUPERSET
???????
Frog lift
Glute Lift
Hop Kickback
15 reps of each exercise
30 reps total = 1 set
15 reps on each leg
X5
X3
done
YOU DID IT!
I’m so proud of you for
making it to the end!
Remember to share
your transformation
to the Facebook
group!