Workouts
BODIESBYRACHEL.COM.AU
1
Before you start
1.
IF YOU DO NOT ALREADY HAVE A SET, PLEASE
PURCHASE A SET OF ANKLE WEIGHTS, A BOOTY BAND
AND A SKIPPING ROPE. (You can purchase our BBR
booty band set from here: http://bit.ly/BBRBOOTYBANDS)
2.
I RECOMMEND THAT YOU DOWNLOAD AN INTERVAL
TIMER for your phone for your HIIT days - I use an app
called ‘SIIT’. It’s free and really easy to use!
3.
PLEASE DOWNLOAD A PHOTO COLLAGE APP to
compare your start images with your final and/or halfway
images.
4.
5.
6.
7.
8.
WE HAVE BUILT AN AMAZING COMMUNITY WITH
THOUSANDS OF GIRLS, so please join the ‘Bodies By
Rachel Personal Training Forum’ on Facebook. It’s a great
place for discussion topics, asking questions and general
support from people on the same journey as you!
PLEASE DOWNLOAD THE VIMEO APP and follow the
Bodies by Rachel Account as this is where all movements
and exercises will be demonstrated. You will easily be
able to search for the exercise by using the hash tag
system e.g #bbrsquats http://bit.ly/BBREXERCISEDEMOS
WE WOULD LOVE TO FOLLOW YOUR JOURNEY ON
INSTAGRAM AND FACEBOOK; please use the tags:
#bodiesbyrachel #shredbyrachel @racheljdillon
@bodiesbyrachel
WE ARE HERE TO SUPPORT AND GUIDE YOU 100%
through this challenge, so if you have any questions, you
can email us at info@bodiesbyrachel.com.au.
ON THE DAYS WHERE THERE IS THE OPTION TO DO
CARDIO in the morning and weights at night and you
only have time for one session, do them both together or
just do the weighted option.
2
REFERENCE
TA B L E
SET
NUMBERS
(A1, A2, A3
ETC.)
These numbers and letters represent which exercises go together in any one
set. For example, A1, A2 and A3 should be completed together before resting.
SETS
How many times you are to complete the exercises. For example, set A (A1, A2
+ A3) should each be completed the specified amount of times through (e.g
four) before moving onto set B (B1, B2 + B3.)
REPS
The amount of times you complete each specifi c exercise. For example, you
are asked to do 15 squats and 20 romanian deadlifts.
The speed of the movement. The first number is always the muscle
lengthening (the movement) and the second number is the muscle
shortening or contracting (the pause).
TEMPO
If there is a sequence that reads 2220, then count two seconds down, pause
for two seconds at the bottom of the movement, count two seconds up, no
break at the top of the movement.
1111 would then mean one second down, one second pause at the bottom of
the movement, one second up, and a one second contraction at the top of
the movement (e.g. squeeze at the top of your squat).
VIMEO
WORKOUT
LIBRARY
Each workout video is demonstrated on the BBR Vimeo Workout Library. You
can access the videos here: http://bit.ly/BBREXERCISEDEMOS. Simply use the
search bar and enter the title of the exercise to view the video.
Abbreviations
BB Barbell
EB Exercise Ball
DB Dumbbell
E/W Each Way
KB Kettlebell
E/L Each Leg
MB Medicine Ball
E/A Each Arm
DS D
rop Set (Start with a heavy weight, do as many reps as you can. Next set, choose a lighter
weight and do as many reps as you can, repeating for the specified amount of sets.)
3
TRACK
YOUR
PROGRESS
WEEKS
WEIGHT
CHEST
WAIST
HIPS
(kg)
(cm)
(cm)
(cm)
ARMS
R
(cm)
L
(cm)
THIGH
R
(cm)
L
(cm)
START
WEEK 2
WEEK 4
WEEK 6
FASTED CARDIO,
H I I T + R E S T D AY S
WHAT IS FASTED CARDIO?
Fasted cardio is ‘Cardio done when your body is
no longer processing food and insulin levels are
at a low, baseline level’ (www.legionathletics.
com/fasted-cardio). An example of this would be
going for a walk straight after waking up without
consuming any food.
Research shows that by doing cardio in a fasted
state upon waking, you can burn up to 20% more
fat than if you had consumed a meal. By doing
this, you increase the rate of both lipolysis (the
breaking down of fat cells for energy) and fat
oxidation (the burning of this energy by cells).
Fasted cardio also helps to reduce ‘stubborn
fat’ around the abdominal region by increasing
bloody flow in this area.
OPTIONS FOR FASTED CARDIO (LISS)
Perform LISS cardio for 30-45 minutes.
• Stairs or stepper
• Elliptical trainer
• Incline treadmill walk
• Walking outside
• Bike
4
HIIT
HIIT increases the body’s need for oxygen during training
and thus creates an oxygen shortage, causing your body to
ask for more during your recovery. This after burn effect is
referred to as Excess Post-Exercise Oxygen Consumption
(EPOC) and is the reason why intense exercise will help
burn more fat and calories than regular training does.
Expect to see HIIT Circuits in your plan below as a way to
burn fat fast! They will challenge you, but the intensity of
these workouts will leave you burning calories all day long!
HIGH
INTENSITY
INTERVAL
TRAINING
This type of
training quickly
elevates your
heart rate, and
keeps it up,
burning more
fat in less time.
5
REST
D AY S
REST DAYS GIVE YOUR MUSCLES, NERVES,
BONES AND CONNECTIVE TISSUES TIME TO
RECOVER AND REBUILD AFTER RESISTANCE
TRAINING, WHICH BREAKS DOWN BODY
TISSUES AND MUSCLES, CAUSING MICROSCOPIC
TEARS.
When you implement excessive amounts
of exercise and don’t allow adequate time
for recovery, you may experience decreased
performance, fatigue, altered hormonal states,
poor sleeping patterns and a lowered immune
system.
The rejuvenation process is extremely important;
this requires adequate amounts of water (2.5- 3L
per day), proper nutrition, good quality sleep
(8 hours), ample amounts of micronutrients
(vitamins and minerals) and recovery
supplements. These things allow your body to
rebuild its tissues, allowing them to grow back
stronger.
Your rest day and type of rest will depend on
how advanced you are and the intensity of your
training. If you’re just starting out in the fitness
world, your rest day should be a ‘real rest day’ in
which you do not do any activity at all. A more
experienced person may choose an ‘active rest
day’. This is where you won’t lift weight or do
intense training, such as HIIT, but you may do an
activity like yoga or LISS cardio.
6
GLUTE
A C T I VAT I O N
(COMPLETE BEFORE LOWER BODY DAY)
Whilst the exercises used in your workout are important, it is imperative that we understand the
fundamental points for growing and shaping the glutes; MIND MUSCLE CONNECTION AND GLUTE
ACTIVATION.
In simple terms, glute activation means to simply ‘wake up’ the glutes. It is the connection between
brain and muscle (mind muscle connection) that tells your glutes to get ready to work!
Glute activation should be done before your workout; however, you can also use them during your
work out as part of a super set to keep your glutes awake.
Whilst training it is so important to have your mind focus specifically on the muscle you want to grow
– direct ALL of your attention to feeling the movement in your glute. For example, if you can’t activate
your glutes, try shifting your stance slightly or realigning your hips, until you can feel the movement.
Also make sure that you follow through with the movement – take it slow and squeeze.
A C T I VAT I O N
EXERCISES
HERE ARE MY TOP 4 ACTIVATION ‘GO TO’S’:
• Banded hip thrusts
• Ankle weight kick ups and pulses
• Frog kicks – SQUEEZE
• Banded squat side steps
WHY THE LACK OF WEIGHT
IN MY FAVOURITE GLUTE
EXERCISES?
When we use weight, we concentrate
on the lift and the load, not the
muscle or the squeeze… this is
all about activating the booty.
CONCENTRATE ON THIS ONLY!
7
A C T I VAT I O N
CIRCUITS
PICK ONE ACTIVATION CIRCUIT BELOW
(OR MIX THEM UP AND CREATE YOUR OWN) AND DO BEFORE LOWER BODY WORKOUT!
40 seconds on, 10 seconds off, 4x through each circuit.
SET
TIME
EXERCISE
H A S H TAG
A1
40 seconds
BANDED ABDUCTORS
#bbrbandabductors
A2
40 seconds
BANDED KICK BACKS
#bbrbandkickbacks
A3
40 seconds
BANDED SUMO SQUAT PULSES
#bbrbandsumosquatpulses
A4
40 seconds
BANDED SQUAT SIDE STEPS
#bbrbandlowsquatsidesteps
SET
TIME
EXERCISE
H A S H TAG
B1
40 seconds
ANKLE WEIGHT KICK UPS
#bbrdonkeykicks
B2
40 seconds
ANKLE WEIGHT KICK BACKS
#bbrkickbacks
B3
40 seconds
ANKLE WEIGHT UP AND OVERS
#bbrupandovers
B4
40 seconds
ANKLE WEIGHT LATERAL KICKS
#bbrlateralkicks
SET
TIME
EXERCISE
H A S H TAG
C1
40 seconds
BANDED CLAMS
#bbrbandclams
C2
40 seconds
BANDED GLUTE BRIDGES
#bbrbandglutebridges
C3
40 seconds
BANDED REVERSE HYPER
EXTENSIONS
#bbrbandreversehyperextensions
C4
40 seconds
BANDED LAYING LATERAL RAISES
#bbrbandlayinglateralraises
8
PHASE ONE:
WEEKS 1 – 2
CHOOSE CARDIO OPTION FROM PAGES 4 AND 5
HIIT CIRCUITS ARE COMPLETED 3 TIMES THROUGH IN TOTAL.
Break down
MONDAY
AM
LISS
CARDIO
PM
LOWER
BODY
WEIGHTED
SESSION
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
HIIT
CIRCUIT
HIIT
CIRCUIT
REST
LISS
CARDIO
HIIT
CIRCUIT
HIIT
CIRCUIT
UPPER
BODY
WEIGHTED
SESSION
9
M O N D AY : L O W E R B O D Y W E I G H T E D
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 0 8 8 5 5 3
Move quickly between exercises in supersets (A1, A2 etc.) and
have no longer than 90 seconds’ rest between sets.
SET
SETS
REPS/TIME
EXERCISE
H A S H TAG
A1
4
12
BB SWAY SQUATS
#bbrswaysquats
A2
4
20 E/L
CABLE KICK BACKS
#bbrcablekickbacks
B1
4
10 E/L
BB REVERSE LUNGE KICK BACKS
#bbrreverselungekickbacks
B2
4
20
BANDED ABDUCTORS
#bbrbandabductors
C1
4
12
BB FROG SQUATS
#bbrfrogsquats
C2
4
12
BANDED HYPER EXTENSIONS
#bbrbandhyperextensions
D1
4
12
DB SUMO SQUATS
#bbrsumosquats
D2
4
20
DB GLUTE BRIDGES (narrow stance)
#bbrglutebridges
FINISHER: BOOTY BAND NEEDED
20 second full rep, 10 second pulse on each move.
Complete round then rest for 1 minute. Repeat x 3
SET
TIME
EXERCISE
H A S H TAG
A1
30 seconds
RIGHT LEG FIRE HYDRANTS
#bbrbandfirehydrants
A2
30 seconds
LEFT LEG FIRE HYDRANTS
#bbrbandfirehydrants
A3
30 seconds
RIGHT LEG DONKEY KICKS
#bbrbanddonkeykicks
A4
30 seconds
LEFT LEG DONKEY KICKS
#bbrbanddonkeykicks
A5
30 seconds
GLUTE BRIDGE (narrow stance)
#bbrglutebridges
A6
30 seconds
GLUTE BRIDGE (wide stance)
#bbrglutebridge
A7
30 seconds
BANDED LAYING
LATERAL RAISES - LEFT
#bbrbandlayinglateralraises
A8
30 seconds
BANDED LAYING
LATERAL RAISES - RIGHT
#bbrbandlayinglateralraises
10
T U E S D AY : H I I T
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 0 8 8 5 6 7
40sec on, 10 seconds transition time to move between exercises.
90 seconds rest after each round. 3 rounds.
SET
TIME
EXERCISE
H A S H TAG
A1
40 seconds
BB CURL TO PRESS
#bbrcurltopress
A2
40 seconds
SKIPPING
#bbrskipping
A3
40 seconds
DB RENEGADE ROWS
#bbrrenegaderows
A4
40 seconds
JUMP SQUATS
#bbrjumpsquats
A5
40 seconds
BB CLEAN AND PRESS
#bbrcleanandpress
A6
40 seconds
DB HIGH PUNCHES
#bbrhighpunches
A7
40 seconds
BB BENT OVER ROWS
#bbrbentoverrows
A8
40 seconds
JUMPING LUNGES
#bbrjumpinglunges
A9
40 seconds
DB BICEP CURLS
#bbrbicepcurls
A10
40 seconds
SLED PUSH
#bbrsledpush
W E D N E S D AY : H I I T
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 0 8 8 5 7 6
40 seconds on, 10 seconds transition time to move between exercises.
90 seconds rest after each round. 3 rounds.
SET
TIME
EXERCISE
H A S H TAG
A1
40 seconds
MOUNTAIN CLIMBERS
#bbrmountainclimbers
A2
40 seconds
SHOULDER TAPS
#bbrshouldertaps
A3
40 seconds
CRUNCHES
#bbrcrunches
A4
40 seconds
SPIDER MANS
#bbrspidermans
A5
40 seconds
CRAB WALKS
#bbrcrabwalks
A6
40 seconds
FROG JUMPS
#bbrfrogjumps
A7
40 seconds
DB THRUSTERS
#bbrthrusters
A8
40 seconds
POP SQUATS
#bbrpopsquats
A9
40 seconds
BEAR CRAWLS
#bbrbearcrawls
A10
40 seconds
PLANK JACKS
#bbrplankjacks
11
T H U R S D AY : U P P E R B O D Y
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 0 8 8 5 8 7
Move quickly between exercises in supersets (A1, A2 etc.) and
have no longer than 90 seconds’ rest between sets.
SET
SETS
REPS/TIME
EXERCISE
H A S H TAG
A1
4
8, 8, 8 (DS)
DB FRONT RAISES
#bbrfrontraises
A2
4
8, 8, 8 (DS)
BB BICEP CURLS
#bbrbicepcurls
B1
4
12
BB BENT OVER ROWS
(reverse grip)
#bbrbentoverrows
B2
4
12 E/A
DB UPRIGHT ROWS
#bbruprightrows
C1
4
12
DB REVERSE FLYES
#bbrreverseflyes
C2
4
12 E/A
DB SINGLE ARM
TRICEP KICK BACKS
#bbrsingletricepkickbacks
D1
4
12
TRICEP PUSH UPS
#bbrtriceppushups
D2
4
12 E/A
DB CROSS OVERS
#bbrcrossovers
F R I D AY : H I I T
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 0 8 8 5 9 8
40sec on, 10 seconds transition time to move between exercises.
90 seconds rest after each round. 3 rounds.
SET
TIME
EXERCISE
H A S H TAG
A1
40 seconds
TREADMILL SPRINT
#bbrtreadmillsprint
A2
40 seconds
BURPEES
#bbrburpees
A3
40 seconds
SKIPPING
#bbrskipping
A4
40 seconds
TREADMILL SPRINT
#bbrtreadmillsprint
A5
40 seconds
BOX JUMPS
#bbrboxjumps
A6
40 seconds
TRICEP DIPS
#bbrtricepdips
A7
40 seconds
SPRINTS
A8
40 seconds
MOVING PUSH UPS
#bbrmovingpushups
A9
40 seconds
SKI JUMPS
#bbrskijumps
A10
40 seconds
DB UPPER CUTS
#bbruppercuts
12
S AT U R D AY : H I I T
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 0 8 8 6 0 5
40 seconds on, 10 seconds transition time to move between exercises.
90 seconds rest after each round. 3 rounds.
SET
TIME
EXERCISE
H A S H TAG
A1
40 seconds
DB SNATCH
#bbrsnatch
A2
40 seconds
KB SUMO SQUATS
#bbrsumosquats
A3
40 seconds
KB HAMMER CURLS
#bbrhammercurls
A4
40 seconds
KB DEADLIFT TO ROW
#bbrdeadlifttorow
A5
40 seconds
KB JUMP SQUATS
#bbrjumpsquats
A6
40 seconds
DB CHEST PRESS
#bbrchestpress
A7
40 seconds
SIDE STEP UPS
#bbrsidestepups
A8
40 seconds
KB GOBLET SQUATS
#bbrgobletsquats
A9
40 seconds
DB TRICEP PRESS
#bbrtriceppress
A10
40 seconds
DB 3 WAYS
#bbr3ways
S U N D AY : R E S T
You may like to use this day as an active rest; indulge in a massage or partake in Yoga or Pilates or do
simple activities such as taking your dog for a nice long walk. Nothing too strenuous and nothing that
involves weight training <3 Let those muscles recover x
13
M O N D AY : L O W E R B O D Y W E I G H T E D
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 0 8 8 6 1 1
Move quickly between exercises in supersets (A1, A2 etc.) and
have no longer than 90 seconds’ rest between sets.
SET
SETS
REPS/TIME
EXERCISE
H A S H TAG
A1
4
20
DB FROG PUMPS
#bbrfrogpumps
A2
4
12
DB LAYING HAMSTRING CURLS
#bbrlayinghamstringcurls
B1
4
12 E/L
DB SINGLE LEG GLUTE
BRIDGES
#bbrsingleglutebridges
B2
4
12
BB GOOD MORNINGS
#bbrgoodmornings
C1
4
12
BB SUMO SQUATS
#bbrsumosquats
C2
4
12 E/L
BB REVERSE LUNGE
KICK BACK
#bbrreverselungekickbacks
D1
4
200M
INCLINE TREDMILL SPRINT
#bbrinclinetreadmillsprint
D2
4
20
DB SUMO SQUATS 1 1/4
#bbrsumosquats114
T U E S D AY : H I I T
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 0 8 8 6 1 9
40 seconds on, 10 seconds transition time to move between exercises.
90 seconds rest after each round. 3 rounds.
SET
TIME
EXERCISE
H A S H TAG
A1
40 seconds
BEAR CRAWLS
#bbrbearcrawls
A2
40 seconds
HALF BURPEES
#bbrhalfburpees
A3
40 seconds
TUCK JUMPS
#bbrtuckjumps
A4
40 seconds
SURRENDERS
#bbrsurrenders
A5
40 seconds
REVERSE LUNGE KICK BACKS
#bbrreverselungekickbacks
A6
40 seconds
SKIPPING
#bbrskipping
A7
40 seconds
POP SQUATS
#bbrpopsquats
A8
40 seconds
LEG RAISES
#bbrlegraises
A9
40 seconds
PLANK
#bbrplank
A10
40 seconds
BICYCLES
#bbrbicycles
14
W E D N E S D AY : H I I T
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 0 8 8 6 2 2
40 seconds on, 10 seconds transition time to move between exercises.
90 seconds rest after each round. 3 rounds.
SET
TIME
EXERCISE
A1
40 seconds
BIKE SPRINTS
A2
40 seconds
TRICEP PUSH UPS
A3
40 seconds
BIKE SPRINTS
A4
40 seconds
MOUNTAIN CLIMBERS
A5
40 seconds
BIKE SPRINTS
A6
40 seconds
SPIDER MANS
A7
40 seconds
BIKE SPRINTS
A8
40 seconds
SHOULDER TAPS
A9
40 seconds
BIKE SPRINTS
A10
40 seconds
AROUND THE WORLD PLANK
H A S H TAG
#bbrtriceppushups
#bbrmountainclimbers
#bbrspidermans
#bbrshouldertaps
#bbraroundtheworldplank
T H U R S D AY : U P P E R B O D Y
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 0 8 8 6 2 4
Move quickly between exercises in supersets (A1, A2 etc.) and
have no longer than 90 seconds’ rest between sets.
SET
SETS
REPS/TIME
EXERCISE
H A S H TAG
A1
4
12
DB ARNOLD PRESS
#bbrarnoldpress
A2
4
12
DB HAMMER CURLS
#bbrhammercurls
B1
4
12
DB SINGLE ARM ROWS
#bbrsinglearmrows
B2
4
12
DB UPRIGHT ROWS
#bbruprightrows
C1
4
12
BB SKULL CRUSHERS
#bbrskullcrushers
C2
4
12
TRICEP DIPS
#bbrtricepdips
D1
4
DS, 20, 15, 10
BB UPRIGHT ROWS
#bbruprightrows
15
F R I D AY : H I I T
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 0 8 8 6 2 7
40 seconds on, 10 seconds transition time to move between exercises.
90 seconds rest after each round. 3 rounds.
SET
TIME
EXERCISE
H A S H TAG
A1
40 seconds
DB BURPEES
#bbrburpees
A2
40 seconds
STAR SQUATS
#bbrstarsquats
A3
40 seconds
PUSH UPS
#bbrpushups
A4
40 seconds
DB THRUSTERS
#bbrthrusters
A5
40 seconds
DB SHOULDER BOMBS
#bbrshoulderbombs
A6
40 seconds
HALF BURPEES
#bbrhalfburpees
A7
40 seconds
DB SNATCH
#bbrsnatch
A8
40 seconds
DB JUMPING JACKS
#bbrjumpingjacks
A9
40 seconds
MED BALL SLAMS
#bbrmedballslams
A10
40 seconds
SURRENDERS
#bbrsurrenders
S AT U R D AY : H I I T
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 0 8 8 6 2 9
40 seconds on, 10 seconds transition time to move between exercises.
90 seconds rest after each round. 3 rounds.
SET
TIME
EXERCISE
H A S H TAG
A1
40 seconds
TRICEP DIPS
#bbrtricepdips
A2
40 seconds
BENCH UP AND OVERS
#bbrupandovers
A3
40 seconds
BOX JUMP BURPEES
#bbrboxjumpburpees
A4
40 seconds
BENCH HOPS
#bbrbenchhops
A5
40 seconds
BB TRICEP PRESS
#bbrtriceppress
A6
40 seconds
BB CHEST PRESS
#bbrchestpress
A7
40 seconds
MED BALL JUMP SQUATS
#bbrmbjumpsquats
A8
40 seconds
BB BICEP CURLS
#bbrbicepcurls
A9
40 seconds
BB BENT OVER ROWS
#bbrbentoverrows
A10
40 seconds
BB SHOULDER PRESS
#bbrshoulderpress
S U N D AY : R E S T
*You may like to use this day as an active rest; indulge in a massage or partake in Yoga/Pilates or do
simple activities such as taking your dog for a nice long walk. Nothing too strenuous and nothing that
involves weight training <3 Let those muscles recover
16
PHASE TWO:
WEEKS 3 – 4
KEEP MOTIVATION AND ENERGY EFFORTS HIGH!
DON’T QUIT WE ARE NEARLYTHERE!
Break down
MONDAY
WEDNESDAY
THURSDAY
LISS
CARDIO
AM
PM
TUESDAY
HIIT
CIRCUIT
LOWER
BODY
WEIGHTED
SESSION
FRIDAY
SATURDAY
SUNDAY
HIIT
CIRCUIT
REST
LISS
CARDIO
HIIT
CIRCUIT
HIIT
CIRCUIT
UPPER
BODY
WEIGHTED
SESSION
17
M O N D AY : H I I T
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 0 8 8 6 3 5
50 seconds on, 10 seconds transition time to move between exercises.
90 seconds rest after each round. 3 rounds.
SET
TIME
EXERCISE
H A S H TAG
A1
50 seconds
DB LATERAL TO PRESS
#bbrlateraltopress
A2
50 seconds
TABLE TOP SWITCHES
#bbrtabletopswitches
A3
50 seconds
SQUATS
#bbrsquats
A4
50 seconds
BEAR CRAWLS
#bbrbearcrawls
A5
50 seconds
DB CURL TO PRESS
#bbrcurltopress
A6
50 seconds
PUSH UPS
#bbrpushups
A7
50 seconds
BB DEAD TO ROWS
#bbrdeadtorows
A8
50 seconds
BB FRONT RAISES
#bbrfrontraises
A9
50 seconds
KB SWINGS
#bbrkbswings
A10
50 seconds
BIKE SPRINTS
T U E S D AY : L O W E R B O D Y W E I G H T E D
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 0 8 8 6 5 6
Move quickly between exercises in supersets (A1, A2 etc.) and
have no longer than 90 seconds’ rest between sets.
SET
SETS
REPS/TIME
EXERCISE
H A S H TAG
A1
4
12 E/L
BB SIDE LUNGES
#bbrsidelunges
A2
4
12 E/L
BB SIDE STEP UPS
#bbrsidestepups
B1
4
20
DB FROG PUMPS
#bbrfrogpumps
B2
4
12 E/L
BB WALKING LUNGES
#bbrwalkinglunges
C1
4
12
BB SUMO DEADLIFTS
#bbrsumodeadlifts
C2
4
12
BB ROMANIAN DEADLIFTS
#bbrrdls
C3
4
20
FROG JUMPS
#bbrfrogjumps
D1
4
12 E/L
BB BULGARIAN HOPS
#bbrbulgarianhops
18
FINISHER: MINI BAND NEEDED
20 second full rep, 10 second pulse on each movement.
Complete round then rest for 1 minute. Repeat x 3
1. SQUATS
2. SQUAT JUMPS
3. SQUAT PULSES
4. FIRE HYDRANTS (E/L)
5. DONKEY KICKS (E/L)
W E D N E S D AY : H I I T
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 0 8 8 6 6 1
50 seconds on, 10 seconds transition time to move between exercises.
90 seconds rest after each round. 3 rounds.
SET
TIME
EXERCISE
H A S H TAG
A1
50 seconds
REVERSE CRUNCHES
#bbrreversecrunches
A2
50 seconds
SKIPPING
#bbrskipping
A3
50 seconds
SKI JUMPS
#bbrskijumps
A4
50 seconds
SIT UPS
#bbrsitups
A5
50 seconds
STEP UPS
#bbrstepups
A6
50 seconds
WEIGHTED JUMPING JACKS
#bbrweightedjumpingjacks
A7
50 seconds
TOE TOUCHES
#bbrtoetouches
A8
50 seconds
BENCH HOPS
#bbrbenchhops
A9
50 seconds
DB BURPEES
#bbrburpees
A10
50 seconds
SHOULDER TAPS
#bbrshouldertaps
19
T H U R S D AY : H I I T
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 0 8 8 6 6 3
50 seconds on, 10 seconds transition time to move between exercises.
90 seconds rest after each round. 3 rounds.
SET
TIME
EXERCISE
H A S H TAG
A1
50 seconds
BALL SLAM BURPEES
#bbrmbslamburpees
A2
50 seconds
BB CLEAN AND PRESS
#bbrcleanandpress
A3
50 seconds
BB BEHIND THE HEAD PRESS
#bbrbehindshoulderpress
A4
50 seconds
BB FRONT RAISES
#bbrbbfrontraises
A5
50 seconds
BB JUMP SQUATS
#bbrjumpsquats
A6
50 seconds
MOVING POP SQUATS
#bbrmovingpopsquats
A7
50 seconds
SURRENDERS
#bbrsurrenders
A8
50 seconds
BEAR CRAWLS
#bbrbearcrawls
A9
50 seconds
MOUNTAIN CLIMBERS
#bbrmountainclimbers
A10
50 seconds
MOVING PUSH UPS
#bbrmovingpushups
F R I D AY : U P P E R B O D Y
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 0 8 8 6 6 7
Move quickly between exercises in supersets (A1, A2 etc.) and
have no longer than 90 seconds’ rest between sets.
SET
SETS
REPS/TIME
EXERCISE
H A S H TAG
A1
4
12
DB ARNOLD PRESS
#bbrarnoldpress
A2
4
12
DB 3 WAYS
#bbr3ways
B1
4
12
PLATE FRONT RAISES
#bbrfrontraises
B2
4
12
BB BICEP CURLS
#bbrbicepcurls
C1
4
12
BB PUSH PRESS
#bbrpushpress
C2
4
12
INCLINE TRICEP PUSH UP
#bbrinclinepushups
D1
4
12
BB BENT OVER ROWS
#bbrbentoverrows
20
S AT U R D AY : H I I T
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 0 8 8 6 7 2
50 seconds on, 10 seconds transition time to move between exercises.
90 seconds rest after each round. 3 rounds.
SET
TIME
EXERCISE
H A S H TAG
A1
50 Seconds
WALKING LUNGES
#bbrwalkinglunges
A2
50 Seconds
JUMPING LUNGES
#bbrjumpinglunges
A3
50 Seconds
SQUAT JUMPS
#bbrsquatjumps
A4
50 Seconds
SUMO SQUAT PULSES
#bbrsumosquatpulses
A5
50 Seconds
MOVING POP SQUATS
#bbrmovingpopsquats
A6
50 Seconds
SKIPPING
#bbrskipping
A7
50 Seconds
FROG JUMPS
#bbrfrogjumps
A8
50 Seconds
CRUNCHES
#bbrcrunches
A9
50 Seconds
PLANK
#bbrplank
A10
50 Seconds
BEAR CRAWLS
#bbrbearcrawls
S U N D AY : R E S T
*You may like to use this day as an active rest; indulge in a massage or partake in Yoga/Pilates or do
simple activities such as taking your dog for a nice long walk. Nothing too strenuous and nothing that
involves weight training <3 Let those muscles recover!
21
M O N D AY : H I I T
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 0 8 8 6 7 6
50 seconds on, 10 seconds transition time to move between exercises.
90 seconds rest after each round. 3 rounds.
SET
TIME
EXERCISE
H A S H TAG
A1
50 seconds
BENCH HOPS
#bbrbenchhops
A2
50 seconds
TRICEP DIPS
#bbrtricepdips
A3
50 seconds
DB STEP UPS
#bbrstepups
A4
50 seconds
UP AND OVERS
#bbrupandovers
A5
50 seconds
INCLINE PUSH UPS
#bbrinclinepushups
A6
50 seconds
BULGARIAN HOPS
#bbrbulgarianhops
A7
50 seconds
V SITS
#bbrvsits
A8
50 seconds
SINGLE LEG GLUTE BRIDGES
#bbrsinglelegglutebridgeS
A9
50 seconds
BB SQUAT HOLD
#bbrsquathold
A10
50 seconds
BB SQUARE WALKS
#bbrsquarewalks
T U E S D AY : L O W E R B O D Y W E I G H T E D
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 0 8 8 6 8 1
Move quickly between exercises in supersets (A1, A2 etc.) and
have no longer than 90 seconds’ rest between sets.
SET
SETS
REPS/TIME
EXERCISE
H A S H TAG
A1
4
20
BB SQUATS
#bbrsquats
A2
4
20
BB SWAY SQUATS
#bbrswaysquats
B1
4
20
BB SPLIT SQUATS
#bbrsplitsquats
B2
4
20
BB ROMANIAN DEADLIFTS
#bbrrdls
C1
4
20
BB CRAB WALKS
#bbrcrabwalks
C2
4
20
BB GOOD MORNINGS
#bbrgoodmornings
D1
4
20
BB WALKING LUNGES
#bbrwalkinglunges
FINISHER: BIKE SPRINTS
20 SECONDS ON, 40 SECONDS OFF X 10
*Make sure the resistance for the sprint is right up!
22
W E D N E S D AY : H I I T
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 0 8 8 6 8 3
50 seconds on, 10 seconds transition time to move between exercises.
90 seconds rest after each round. 3 rounds.
SET
TIME
EXERCISE
H A S H TAG
A1
50 seconds
DB THRUSTERS
#bbrthrusters
A2
50 seconds
DB BURPEES
#bbrburpees
A3
50 seconds
DB SHOULDER BOMBS
#bbrshoulderbombs
A4
50 seconds
DB HIGH PUNCHES
#bbrhighpunches
A5
50 seconds
DB JUMPING JACKS
#bbrjumpingjacks
A6
50 seconds
DB 3 WAYS
#bbr3ways
A7
50 seconds
SQUATS
#bbrsquats
A8
50 seconds
MOUNTAIN CLIMBERS
#bbrmountainclimbers
A9
50 seconds
PLANK JACKS
#bbrplankjacks
A10
50 seconds
SIT UPS
#bbrsitups
23
T H U R S D AY : H I I T
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 0 8 8 6 8 7
50 seconds on, 10 seconds transition time to move between exercises.
90 seconds rest after each round. 3 rounds.
SET
TIME
EXERCISE
H A S H TAG
A1
50 seconds
INCLINE SPRINTS
A2
50 seconds
WALL SIT
#bbrwallsit
A3
50 seconds
SIDE STEP UPS
#bbrsidestepups
A4
50 seconds
SKI JUMPS
#bbrskijumps
A5
50 seconds
MOUNTAIN CLIMBERS
#bbrmountainclimbers
A6
50 seconds
SQUAT PULSES
#bbrsquatpulses
A7
50 seconds
DB LUNGES
#bbrlunges
A8
50 seconds
STAR SQUATS
#bbrstarsquats
A9
50 seconds
FROG PUMPS
#bbrfrogpumps
A10
50 seconds
GLUTE BRIDGES
#bbrglutebridges
FINISHER: MINI BAND NEEDED *
Instructions: 20 seconds full rep, 10 second pulse on each movement.
Complete round then rest for 1 minute. Repeat x 3
1. GLUTE BRIDGES (wide stance) (#bbrglutebridges)
2. THRUST ADBUCTORS (#bbrthrustabductors)
3. GLUTE BRIDGES (narrow stance) (#bbrglutebridges)
4. FROG PUMPS (#bbrfrogpumps)
F R I D AY : U P P E R B O D Y W E I G H T E D
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 0 8 8 6 9 4
Move quickly between exercises in supersets (A1, A2 etc.) and
have no longer than 90 seconds’ rest between sets.
SET
SETS
REPS/TIME
EXERCISE
H A S H TAG
A1
4
12
BB CLEAN AND PRESS
#bbrcleanandpress
A2
4
12
BB TRICEP PRESS
#bbrtriceppress
B1
4
12
BB BENT OVER ROWS
#bbrbentoverows
B2
4
12
BB SHOULDER PRESS
#bbrshoulderpress
C1
4
12
BB BICEP CURLS
#bbrbicepcurls
C2
4
12
BB CHEST PRESS
#bbrchestpress
C3
4
12
BB CURL TO PRESS
#bbrcurltopress
24
S AT U R D AY : H I I T
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 0 8 8 6 9 9
50 seconds on, 10 seconds transition time to move between exercises.
90 seconds rest after each round. 3 rounds.
SET
TIME
EXERCISE
H A S H TAG
A1
50 seconds
SKIPPING
#bbrskipping
A2
50 seconds
DB THRUSTERS
#bbrthrusters
A3
50 seconds
DB SNATCH
#bbrsnatch
A4
50 seconds
MED BALL SLAMS
#bbrmbslams
A5
50 seconds
KB GOBLET SQUATS
#bbrgobletsquats
A6
50 seconds
FROG JUMPS
#bbrfrogjumps
A7
50 seconds
DB RENEGADE ROWS
#bbrrengegaderows
A8
50 seconds
HALF BURPEES
#bbrhalfburpees
A9
50 seconds
PUSH UPS
#bbrpushups
A10
50 seconds
TOE TOUCHES
#bbrtoetouches
S U N D AY : R E S T
*You may like to use this day as an active rest; indulge in a massage or partake
in Yoga/Pilates or do simple activities such as taking your dog for a nice long walk.
Nothing too strenuous and nothing that involves weight training <3 Let those muscles recover!
25
You go girl!
C O N G R AT S O N
FINISHING OUR
LIFESTYLE PROGRAM!
PLEASE DON’T FORGET TO SHARE
YOUR JOURNEY ON INSTAGRAM
AND FACEBOOK; please use the tags:
#bodiesbyrachel @racheljdillon
@bodiesbyrachel
26