8
W e e k at h o m e
b o ot y g ui d e
DA R IH A N A N OVA .CO M
C O N T E N T S
p 1 N U T R I T I O N
p 2 W H A T
A R E
M A C R O S
p 3 - 8 C A L C U L A T I N G
p 9 F O O D S
T O
p 1 0 R E A D I N G
A I M
M A C R O S
F O R
N U T R I T I O N
L A B E L S
p 1 1 - 1 2 S U P P L E M E N T S
p 1 3 i m p o r t a n c e
o f
s l e e p
P 1 4 t r a c k i n g
m a c r o s
p 1 5 T R A C K I N G
P R O G R E S S
p 1 6 - 1 7 C O M M O N
p 1 8 P R I O R
T O
p 1 9 E X E R C I S E
Q U E S T I O N S
E X E R C I S I N G
C A L E N D A R
p 2 0 - 2 5 E X E R C I S E s
w e e k
1
&
2
p 2 6 - 3 1 E X E R C I S E s
w e e k
3
&
4
p 3 2 - 3 7 E X E R C I S E s
w e e k
5
&
6
p 3 8 - 4 3 E X E R C I S E s
w e e k
7
&
8
p 4 4 T H A N K
Y O U
p 4 5 D I S C L A I M E R
N U T R I T IO N A L G U I DE
How to track macros to meet your goals.
HOW DOES NUTRITION AFFECT YOU?
When embarking on a fitness journey, nutrition plays one of
the largest roles. The first step towards determining your
nutrition would be to figure out what is your “body type”.
To your right hand side you’ll find a chart with the 3 main body
types; Ectomorph, Mesomorph and Endomorph.
Besides what your body type may be, other metabolism or
hormonal issues may impact the way your body reacts to food. I
highly recommend to always get a check-up with your doctor to
make sure you are not suffering from any metabolic or
hormonal issue that can stop your personal fitness goals.
ECTOMORPH
Lean, difficulty gaining muscle.
Gains little fat mass.
MESOMORPH
WHAT ARE MACRONUTRIENTS?
Muscular, well built. Fast
metabolism gains muscle easily,
loses fat easily.
This word you hear all over just means one thing; its a category
of “nutrients”. The three macronutrients all have their own
specific roles and functions in the body and supply us with
calories or energy. For this reason, the body requires these
nutrients in relatively large amounts to grow, develop, repair
and feel good!
ENDOMORPH
Bigger, high body fat, stores fat
easily. Building muscle may not
be hard.
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DA R IH A N A N OVA .CO M
W hat a r e m ac r os
How to track macros to meet your goals.
1
2
3
CARBOHYDRATES
Carbohydrates are
comprised of small
chains of sugar which
the digestive body
breaks down into
glucose to use as the
body’s primarily energy
source.
PROTEIN
Protein is essential for
repairing and
regenerating body
tissues and cells, a
healthy functioning
immune system and
manufacturing
hormones.
FATS
Fats are an essential
part of a healthy diet.
They improve brain
development, overall
cell functioning,
protect the body’s
organs and help you
absorb vitamins.
CARBS are essential to give you ENERGY. Once you digest carbohydrates your body will convert them into
glycogen. Glycogen is what your muscles use as a form of energy to perform. So what happens when you don’t eat
enough carbs? Less glycogen = less energy to exercise. Eat too many carbs? Excess glycogen = gets turned
into stored fat. Carbs are essential and will yield great results when you eat them according to your body’s needs! It
is important to have a high carb meal prior to exercise to give your muscles the energy needed to perform their BEST!
PROTEIN is essential for muscle tissue growth and repair. Under “stress” (exercise) your muscles tear and thus
you need to intake high protein meals after your workouts to help with new tissue growth and to repair the “damaged”
muscles. I recommend eating a meal high in protein 15-30 minutes after a workout.
FATS help with brain development and normal hormone function. For women, we need to keep a stable fat intake
because our body fat composition determines our monthly cycle, fertility, skin issues and overall hormones. They are
IMPORTANT, and you wont get “fat” if you eat them accordingly.
WATER is highly important. You should consume HALF of your body weight (POUNDS) in ounces. So a person
weighing 150 pounds should consume 75 oz of water daily.
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DA R IH A N A N OVA .CO M
C a l c u l at i n g m ac ro s
How to track macros to meet your goals.
1
K n o w t h e p ro p er t ie s t h at t h e s e t h r e e
m ac r o n u t r i e n t s h av e a s fa r a s c a l o r i e s :
1 gr a m o f ca r b s
= 4 c a l o r i e s
1 gr a m o f p ro t e i n = 4 c a l o r i e s
1 gr a m o f fat = 9 c a l o r i e s
2
Tak e yo u r c u r r en t b o dy w e i gh t I N P O U N D S
a n d m u lt i p ly i t by b e t w e e n 1 2 - 1 4 ( W H I C H E V E R
A P P L I ES T O YO U R L I F E S T Y L E )
12= NOT VERY ACTIVE. (DESK JOB/NO EXERCISE)
13=SOMEWHAT ACTIVE, REGULAR EXERCISE (CASHIER)
14=VERY ACTIVE, REGULARLY EXERCISE, PHYSICALLY DEMANDING JOB (CONSTRUCTION WORKER)
.
EXAMPLE:
I weigh 150 lbs. I am 14 (VERY ACTIVE)
*IF YOU ARE USING THE 6 WEEK GYM BOOTY GUIDE 14 IS YOUR NUMBER
*IF YOU ARE USING THE 4 OR 8 WEEK AT HOME BOOTY GUIDE 13 IS YOUR NUMBER
150 LBS X 14 = 2,100 CALORIES. This is my calorie intake to MAINTAIN my current weight
3
DA R IH A N A N OVA .CO M
C a l c u l at i n g m ac ro s
How to track macros to meet your goals.
3
D e c i de if yo u wa nt t o GA IN m u s c l e m a s s a n d
fat or i f you wa nt t o L O S E fat a n d ga i n
m u s c l e t one .
HOW DO YOU DECIDE WHAT TO DO?
If you want to get “thick” and grow your booty and gain both
more fat & muscle. This would be recommended for someone
who is thin and wants to gain weight overall. You will
calculate your macros for WEIGHT GAIN.
Click here to see a client who chose this option for reference.
If you want to lose fat while gaining muscle and lift/make
your booty rounder not necessarily bigger and tone your legs,
you will calculate your macros for WEIGHT LOSS.
Click here to see a client who chose this option for reference.
4
DA R IH A N A N OVA .CO M
C a l c u l at i n g m ac ro s
How to track macros to meet your goals.
4
C a l c u l at e yo u r m ac r o s !
I f yo u a r e h av in g a h a r d t i me yo u c a n
a lways c l i c k he re a n d u s e t h e f r ee m ac r o
c a l c u l at or o n o u r s it e.
TO GAIN…If you want to gain weight add 300 calories to your “maintenance” calorie amount.
Eventually as weeks pass by (2-3 weeks) you can add 100 extra calories per week. I recommend
this so that you don’t overwhelm yourself with food and so that you don’t gain a lot of fat
while trying to gain muscle.
EXAMPLE: If I wanted t gain…
2,100 + 300 = 2,400 would be my calorie intake daily.
TO LOSE… If you want to lose weight drop your calorie intake by 300 calories for steady weight
loss. For a more aggressive approach you’d drop it by 500 calories.
You can also pick a number in between and decrease it by that amount.
(I don’t recommend less than 1,600 calories
per day!)
EXAMPLE: If I wanted to lose…
2,100 - 300 = 1,800 would be my calorie intake daily.
5
DA R IH A N A N OVA .CO M
C a l c u l at i n g m ac ro s
How to track macros to meet your goals.
5
C a lc ul at e yo u r p ro t e i n i n ta k e
I f yo u a r e h av in g a h a r d t i me yo u c a n
a lways c l i c k he re a n d u s e t h e f r ee m ac r o
c a l c u l at or o n o u r s it e.
Women who are lifting weights should take on “average” 1 gram of protein per pound of body
weight. If you are a person who weighs over 180 pounds doing this may not work since
consuming a lot of protein can lead to fat gain and it may be to much for your body to
breakdown. So if this is your case you can opt for 0.75 to 0.85 grams of protein per pound of
body weight. In my case I would consume 150 grams of protein since I weigh 150 pounds. So how
many calories of protein would I consume? Remember 1 gram of protein equals 4 calories. So
150 grams x 4 calories is 600 calories.
EXAMPLE:
Your body weight in pounds x 1 gram (if you are under 180 lbs) =
6
DA R IH A N A N OVA .CO M
C a l c u l at i n g m ac ro s
How to track macros to meet your goals.
6
C a lc u l at e yo u r fat i n tak e
I f yo u a r e h av in g a h a r d t i me yo u c a n
a lways c l i c k he re a n d u s e t h e f r ee m ac r o
c a l c u l at or o n o u r s it e.
The recommended fat intake for women ranges between 25-35 % of their daily calorie intake. I
recommend opting for 25% of your calorie intake to come from fats. Fats help regulate
hormones and brain function so it is essential in your diet, and no consuming fat wont make
you “fat” when consumed moderately. In my case I am supposed to consume 2,100 calories daily,
so to figure out how many grams/calories of fats to eat I would multiply 2,100 by .25
(represents %.) and the amount this equals to is the amount of calories I should intake from
fats. 2,100 calories x .25 = 525 calories
So remember:
Your daily calorie intake x .25 = Fat calorie intake
Then you would move onto determine how many grams of fat to consume by dividing the calorie
amount (525 for me) by 9, since 1 gram of fat = 9 calories.
Example: 525 calories / 9 calories = 58.33 grams (round to nearest whole number) so 58 g of
fat is what I would consume daily.
Final Formula:
Your cal intake x .25 = Fat calorie intake / 9 cals = fat intake in grams
7
DA R IH A N A N OVA .CO M
C a l c u l at i n g m ac ro s
How to track macros to meet your goals.
7
C a lc u l at e yo u r ca r b i n ta k e
I f yo u a r e h av in g a h a r d t i me yo u c a n
a lways c l i c k he re a n d u s e t h e f r ee m ac r o
c a l c u l at or o n o u r s it e.
Carbs are essential in your diet, they supply your body with energy and fuel your muscles to
allow you to lift. Low carb diets will slow down your progress when gaining muscle is a
priority, so consuming carbs moderately is the best option in my opinion.
To determine your carb intake you will subtract from your original calorie intake goal the
calories consumed from fats and protein, the amount of calories remaining is the amount of
carbs you should intake.
In my case that would be 2,100 goal cals - 600 cals (protein ) - 525 cals (fat)
= 975 calories worth of carbs would be my carb intake & to determine the amount in grams I
would divide 975 calories / 4 calories (since 1 gram of carbs = 4 cals). Leaving me with 975 / 4 =
244 grams of carbs when rounded.
So remember: To calculate your carb intake you need to figure out the amount of fats and
protein you are consuming first, the remainder is carbs.
Final Formula: Entire calorie intake - (Fat cals) - (Protein cals) = Carb cals / 4 cals = Carbs in
grams
8
DA R IH A N A N OVA .CO M
F o o d s t o a i m f or
How to track macros to meet your goals.
FATS
‣ AVOCADO
‣ AVOCADO OIL
‣ NUTS
‣ NUT BUTTERS
‣ OLIVES
‣ OLIVE OIL
‣ SUNFLOWER OIL
‣ CANOLA OIL
‣ FLAX SEED OIL
‣ FLAX SEEDS
‣ PLANT BASED BUTTERS
AVOID:
FULL FAT DAIRY
PRODUCTS LIKE
BUTTER, MAYONNAISE,
CREAM CHEESE AND SO
ON I WOULD HIGHLY
RECOMMEND TO STAY
AWAY FROM!
PROTEIN
ANIMAL
‣ TURKEY BACON
‣ SALMON
‣ CHICKEN BREAST
‣ LEAN GROUND TURKEY
‣ LEAN GROUDN CHICKEN
BREAST
‣ SHRIMP
‣ TILAPIA
‣ EGG WHITES
PLANT
‣ TEMPEH
‣ TOFU
‣ SEITAN
‣ NUTS
‣ NUT BUTTERS
‣ EDAMAME
‣ BEANS
‣ LENTILS
‣ HEMP SEEDS
‣ CHIA SEEDS
THERE ARE MANY OTHER
OPTIONS OUT THERE, THE
LESS PROCESSED THE
PROTEIN SOURCE IS THE
BETTER!
CARBS
‣ OATMEAL (OATS)
‣ WHOLE GRAINS
‣ WHOLE WHEAT PASTAS
‣ BROWN RICE
‣ BEANS
‣ CORN
‣ COUSCOUS
‣ QUINOA
‣ SQUASH
‣ POTATOES (ALL KINDS)
‣ YAMS
‣ BANANAS
‣ STRAWBERRIES
‣ PLANTAINS
‣ LENTILS
‣ VEGETABLES ALSO COUNT!
‣ BROCOLLI
‣ COLIFLOWER
‣ ASPARAGUS
‣ CARROTS
‣ MUSHROOMS
‣ SPINACH
‣ TOMATOES
‣ ANY OTHER KINDS OF FRUITS.
9
DA R IH A N A N OVA .CO M
R e ad i n g n u t r i t i o n l a b e l s
How to read nutrition labels
There are two sections to the nutrition information on food labels: the
N u t r i e n t I n f o r m at i o n a n d t h e I n g r e d i e n t L i s t. I t ’ s i m p o r ta n t t o n o t e t h at
the nutrient amounts listed on a nutrition label indicate the amount in 1
serving, not the total amount in the container (unless specified). To
d e t e r m i n e t h e t o ta l c a l o r i e s i n t h e w h o l e p a c k a g e , m u lt i p ly t h e c a l o r i e s
per serving by the total number of servings.
T h e p e r c e n t d a i ly va l u e s ( D V ’ s ) l i s t e d o n t h e n u t r i t i o n f a c t s p a n e l h e l p
you determine how much of a nutrient the product provides in one serving
b a s e d o n a s u g g e s t e d t o ta l d a i ly i n ta k e . T h e D V p e r c e n ta g e r e p r e s e n t s t h e
a m o u n t o f e a c h n u t r i e n t o n e s h o u l d h av e i n a d ay b a s e d o n a 2 0 0 0 - c a l o r i e
d i e t.
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DA R IH A N A N OVA .CO M
S u p p l e m e n t s
Recommended supplements
K e e p i n m i n d, s u p pl e m e n t s D O N O T
l o o k a m a zi n g on t h e i r o w n. Yo u h
t h e w o r k , yo u ca n s e e c h a n g e s w i t
t h em ! Yo u s h ou l dn ’ t f e e l t h e n e e
o n t h em , F OO D i s F U E L .
ma k e yo u
av e t o d o
h o u t u s i n g
d t o r e ly
T h e ex a m p l e s b e l o w a r e s o l e ly to e d u c at e
yo u
BCAA’S
BCAA’s are a must have supplement. When you choose to add supplements into your diet you
should choose branched-chain amino acids (BCAA’s) which will support your immune system.
Whenever you are weight training, lifting heavy or doing a high intensity workout your body is
under a large amount of stress. Sometimes the body is unable to tolerate these stress levels
which will result to illness and no muscle recovery. This essential amino acid cannot be
produced by our bodies meaning we have to consume it directly. BCAAs are not only necessary
as building blocks of protein for muscle growth and repair. They have multiple properties
that enhance these growth processes well above and beyond normal amino acids. (Consume
during your workout). I recommend powder form.
L-GLUTAMINE
L-Glutamine is the most common amino acid found in our muscles (60%). Studies have shown
that L-Glutamine supplementation can minimise breakdown of muscle and improve protein
metabolism. During an intense workout, Glutamine levels are weakened in your body which
decreases strength and recovery. It could take up to 5-6 days for Glutamine levels to increase
back to normal. Glutamine helps maintain hydration, healing process and cell volume. Studies
have shown that Glutamine is linked to protein synthesis which prevents your muscles from
being “eaten up”. It can also help the production of growth hormones and serves as a boost to
your immune system. (Consume anytime of the day) . I recommend powder form.
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DA R IH A N A N OVA .CO M
S u p p l e m e n t s
Recommended supplements
K e e p i n m i n d, s u p pl e m e n t s D O N O T
l o o k a m a zi n g on t h e i r o w n. Yo u h
t h e w o r k , yo u ca n s e e c h a n g e s w i t
t h em ! Yo u s h ou l dn ’ t f e e l t h e n e e
o n t h em , F OO D i s F U E L .
ma k e yo u
av e t o d o
h o u t u s i n g
d t o r e ly
T h e ex a m p l e s b e l o w a r e s o l e ly to e d u c at e
yo u
PROTEIN POWDERS
Protein powders can aid in muscle recovery and muscle cell synthesis. It is recommended that
protein powders are consumed 30 minutes to 1 hour after your workout (unless other wise
stated on the product labels). Although Many people enjoy whey protein, I recommend plant
based ones. Studies have shown that whey protein is closely affiliated with acne and bloating,
an issue many women frequently deal with.
thus if you’re having a hard time meeting your protein intake daily I recommend a plant based
(vegan) protein powder.
SOME BRANDS I RECCOMEND ARE:
EHPLABS.COM
alaninu.com
MYVEGA.COM
I AM NOT AFFILIATED/SPONSORED WITH THESE BRANDS BUT HAVE USED THEIR PRODUCTS AND ENJOYED
THEM.
12
DA R IH A N A N OVA .CO M
I m po r ta n c e o f sl ee p
Hormone regulation.
S l e e p i s i m po r ta nt f o r a var i et y o f
d i f f e r e n t a s pe c t s. Yo u r m u s c l e s r e q u i r e
s l e e p t o r e cov e r a n d yo u r h o r m o n e s’
b a l a n c e a l so de pe n d s h i g h ly o n yo ur
s l e e pi n g s c he du l e .
Hunger is controlled by two hormones: leptin and ghrelin.
Leptin is a hormone that is produced in your fat cells. The less
l e p t i n y o u p r o d u c e , t h e m o r e y o u r s t o m a c h f e e l s e m p t y. T h e m o r e
ghrelin you produce, the more you stimulate hunger while also
reducing the amount of calories you burn (slowing down your
metabolism) and increasing the amount fat you store. In other
w o r d s , y o u n e e d t o c o n t r o l l e p t i n a n d g h r e l i n t o s u c c e s s f u l ly
l o s e w e i g h t, b u t s l e e p d e p r i vat i o n m a k e s t h at n e a r ly i m p o s s i b l e .
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DA R IH A N A N OVA .CO M
T r ac k in g m ac r os
How to track macros to meet your goals.
W h at a p p do I u s e ?
M y F it n e ss Pa l :
T h is is my pre fe rr e d a pp at f o r t r ac k ing mac ro s. I t h a s th e
larges t data ba s e f o r f o o d a nd d r ink i te m s a n d i s
ex t re me ly e asy to nav igat e a nd u s e . MF P e v e n h a s a f o o d l a b el
s canner s o yo u ca n q uick ly l o g ne w it em s e a s i ly.
O n ce th e ite m ha s bee n e nt e r e d o nc e it is s t o re d i n yo u r
his tory, allow in g yo u ev en q u ic k e r ac c es s t o fo o d s
e ate n o f t e n.
Cli ck
h er e
to s e e ho w t o u s e t h e a p p.
Now that you have calculated your protein, fat and carb intake how can you find out how much you are really eating? By measuring and weighing it!
To track macros you will need a food scale, nothing too fancy just something you can measure grams/ounces. I have found a large variety of inexpensive
ones in places like Amazon.com. You should also invest in measuring cups / spoons.
Most of the nutritional info of items that are packaged are on the labels, so all you’d have to do is look at this information and measure your portions and
track your macros.
Eating an item with no nutrition label like fruits? SEARCH FOR IT ONLINE! Just a click away on your phone or computer you can easily google things like
(granny smith apple nutrition info) and you’ll have the information at the palms of your hands.
When choosing foods that you perhaps did not prepare your self, less is better! Less sauce, less oil, try baked instead of fried, opt for more vegetables and
even ask for your food to be given in separate containers so you can weigh it at home or even at your dorm and measure out your portions.
Once you already know the nutritional info of the foods you are eating you can use a variety of apps to log your intake. There is Lifesum which even allows
you to scan item barcodes and enter just the portion and does the calculations for you, or Myfitnesspal.
If your goals are fat loss remember you need to be on a calorie deficit, and as you shed weight your macros will need to be recalculated and adjusted.
If your goals are weight gain you need to be on a calorie surplus, and as you gain weight your macros will have to be adjusted.
Lastly I recommend that you begin to not necessarily weigh yourself daily, instead try to do so every 2 weeks or so. Instead focus in taking progress
photos or how your clothing is fitting.
Adjust your macros slowly and steadily to see healthy long term gains.
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DA R IH A N A N OVA .CO M
T r ac k in g p r o g r ess
How to track your physical progress.
HOW DO I TAKE PROGRESS PICS?
1 Wear minimal clothing. In order to track your body, you will need to capture your body
as it comes and as it will change. Recommended clothing would be a sports bra and shorts.
2Take your progress pictures hands free. Keep your phone/camera in a stable place and set
a timer on it or get someone to take the pics for you. Weigh yourself at the start and then do
so every other week.
3Make sure the lighting is clear and bright.
Do not pose, keep your body relaxed in your very first picture.
After a couple of weeks, you can pose/flex to show off your results!
4Take pictures every 2 weeks in the same lighting, room, and time. Also weigh yourself
every two weeks, NOT DAILY.
PLEASE SHARE YOUR RESULTS WITH ME! YOU CAN BE SOMEONE’S
SOURCE OF INSPIRATION!
YOU CAN USE THE HASHTAG #DNFGIRLS TO SHARE YOUR RESULTS ON INSTA!
YOU CAN ALSO CLICK THIS EMAIL INFO@DARIHANANOVA.COM TO SEND RESULTS.
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DA R IH A N A N OVA .CO M
C O M M O N Q U E S TI ONS
Hormone regulation.
YOUR ROUTINE WILL CHANGE EVERY WEEK. AS THE WEEKS PASS BY I ENCOURAGE YOU
TO TRY HARDER AND HARDER TO COMPLETE ALL REPETITIONS AND SETS AND TO ADD
MORE WEIGHT/RESISTANCE. EXERCISES MAY GET A BIT HARDER AND COMPLEX, BUT
YOU CAN DO THEM! YOUR WORKOUTS ARE MEANT TO BE COMPLETED IN THE SAME
ORDER THEY ARE STATED FOR THE AMOUNT OF REPS STATED. WORK YOUR BEST AND
RESULTS WILL COME! TRY TO TRACK YOUR MACROS FOR BEST RESULTS, SINCE
NUTRITION IS KEY!
AVOIIDING SORENESS:
1) DRINK PLENTY OF WATER AND MEET YOUR PROTEIN INTAKE GOALS DAILY.
2) TAKE EPSOM SALT BATHS
3) GET ENOUGH SLEEP.
VIDEOS:
THE GUIDE WILL HAVE HASHTAGS # WHICH WILL BE CLICKABLE.
THE LINKS WILL TAKE YOU TO AN INSTAGRAM ACCOUNT WITH VIDEOS OF THE
EXERCISES BEING PERFORMED. YOU CAN ALSO LOOK UP THE HASHTAGS ON INSTAGRAM
AND THE VIDEO DEMOS WILL SHOW UP.
WHAT YOU NEED TO USE THIS GUIDE:
1.
2.
3.
4.
A YOGA MAT.
TWO DUMBBELLS (10-20 LBS ) **YOU CAN USE HEAVIER WEIGHTS**
KETTLEBELL (15-20 LBS) **YOU CAN USE HEAVIER WEIGHTS**
LOOP RESISTANCE BANDS (CLICK here TO PURCHASE MY RESISTANCE BANDS!)
16
DA R IH A N A N OVA .CO M
C O M M O N Q U E S TI ONS
Hormone regulation.
A B B R EV I AT I O N S :
DB
D U M B B E L L
X
S UP ER S ET
BB
B AR B E L L
rB
R E S I S TA N C E
B A N D
HOW MUCH WEIGHT SHOULD I USE?
The weight you use will always vary! I can’t tell you the specific amount of weight you should use
while exercising because everyone has a different resistance level. Using the word challenging means
whatever heavy is to YOU.
*MAXIMUM WEIGHT POSSIBLE WITHOUT AFFECTING FORM*
As time progresses you will become stronger, thus you will need to increase the weight you are using.
You should always push yourself even if it is by increasing weight 2.5 pounds weekly.
If on your first week your heaviest squat was 25lbs total, your second week you should aim to squat
27.5-30lbs.
*MEDIUM WEIGHT, HALF OF THE HEAVIEST YOU CAN LIFT*
DROP SET: It is essentially a technique where you perform an exercise and then drop (reduce) the weight
and continue for more reps until you reach failure. EACH DROP SET IS CONSIDERED ONE SET!
SUPERSET: Doing two or more exercises one after the other with minimal to no rest in between.
x means amount of times a set is repeated
Example 3 x 21 = means 3 sets of 21 repetitions
17
DA R IH A N A N OVA .CO M
P RI O R T O E X E R C I SI NG
YO U CA N P E R F O R M A S M A L L 5 - 1 0 M I N U T E WA R M
U P P R I OR T O T H E SE . A L I G H T J O G / WA L K , O R
J UM PI N G R O P E S H OU L D W O R K J U S T F I N E . I D O N O T
R E C OM M E N D D O I NG C A R D I O O N T H E DAYS YO U ’ R E
U SI N G T H E G U I DE . I N S T E A D T RY T O D O C A R D I O O N
YO UR N ON - L E G DAYS AT T H E E N D O F YO UR
W O R KOU T S. A F T E R WA R M I N G U P F O R 5 - 1 0
M I N U T ES YO U W I L L J U M P I N T O G L U T E ACT I VAT I O N
E X E R CI S E S M EN T IO N E D B EL O W.
ACTIVATION
YOU WILL ACTIVATE AFTER YOUR QUICK WARM UPS USING
RESISTANCE BANDS EVERY TIME BEFORE A WORKOUT. YOU CAN
OPT FOR TWO OUT OF THESE ACTIVATION EXERCISES WHICH YOU
WILL FOLLOW FOR 2 SETS OF 25 SECONDS PER EXERCISE.
CLICK THEM TO SEE VIDEOS!
1)CLAMS
2)LATERAL BANDED WALKS
3)BANDED KICKBACKS
18
DA R IH A N A N OVA .CO M
E X ER CI S E C A L E N DA R
DAY 1
UPPER/CARDIO
DAY 2
UPPER/CARDIO
DAY 3
WEEK 1
HAMSTRINGS/ YOUR ROUTINE
GLUTES
(QUADS/
CALVES/
GLUTES)
YOUR ROUTINE
GLUTES
FOCUSED
WEEK 2
HAMSTRINGS/ YOUR ROUTINE
GLUTES
QUADS/
CALVES/
GLUTES
YOUR ROUTINE
GLUTES
FOCUSED
WEEK 3
HAMSTRINGS/ YOUR ROUTINE
GLUTES
QUADS/
CALVES/
GLUTES
YOUR ROUTINE
GLUTES
FOCUSED
WEEK 4
HAMSTRINGS/ YOUR ROUTINE
GLUTES
QUADS/
CALVES/
GLUTES
YOUR ROUTINE
GLUTES
FOCUSED
WEEK 5
HAMSTRINGS/ YOUR ROUTINE
GLUTES
(QUADS/
CALVES/
GLUTES)
YOUR ROUTINE
GLUTES
FOCUSED
WEEK 6
HAMSTRINGS/ YOUR ROUTINE
GLUTES
QUADS/
CALVES/
GLUTES
YOUR ROUTINE
GLUTES
FOCUSED
WEEK 7
HAMSTRINGS/ YOUR ROUTINE
GLUTES
QUADS/
CALVES/
GLUTES
YOUR ROUTINE
GLUTES
FOCUSED
WEEK 8
HAMSTRINGS/ YOUR ROUTINE
GLUTES
QUADS/
CALVES/
GLUTES
YOUR ROUTINE
GLUTES
FOCUSED
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DA R IH A N A N OVA .CO M
W E E K 1 E X E R C I SE S
DAY 1 (remember you can click the hashtag to see videos)
HAMSTRINGS/GLUTES
E X E R C IS E
S E T S A ND RE PS
DB ROMANIAN
DEADLIFTS
#DNFDBRDL
LEG CURLS WITH RB
#DNFRBLC
4x 12-15
4x 12
(PER LEG)
DB LYING LEG CURLS
#DNFDBLYINGLEGCURL
4x 12
STANDING KICKBACKS
WITH RB
#DNFRBKICKBACKS
GLUTE BRIDGES
#DNFRBGLUTEBRIDGE
4x 12
(PER LEG)
FROG PUMPS
#DNFRBFROGPUMP
3x 15
BACK BOWS
#DNFBACKBOWS
3x 12
3x 15
REC OMM E NDED
REST TI ME
WE IGH T /T IPS
DUMBELLS SHOULD BE 45 SECONDS BETWEEN
BETWEEN 15-20 LBS.
SETS.
IF YOU HAVE MULTIPLE
RESISTANCE BANDS
PICK ONE THAT IS
CHALLENGING!
USE 1 15LB DUMBBELL
(SLOW AND
CONTROLLED)
TUCK HIPS IN!
USE BODY WEIGHT AND
FOCUS ON TUCKING
YOUR PELVIS IN.
BODYWEIGHT. FOCUS
ON THE SQUEEZE!
45 SECONDS BETWEEN
SETS.
30 SECONDS BETWEEN
SETS.
30 SECONDS BETWEEN
SETS.
30 SECONDS BETWEEN
SETS.
FOCUS ON SQUEEZING 30 SECONDS BETWEEN
UP AS HARD AS
SETS.
POSSIBLE.
BODY WEIGHT.
30 SECONDS BETWEEN
KEEP HIPS PRESSED
SETS.
DOWN.
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DA R IH A N A N OVA .CO M
W E E K 1 E X E R C I SE S
DAY 2 (remember you can click the hashtag to see videos)
(QUADS/CALVES/GLUTES)
E X E R C IS E
S E T S A ND RE PS
STANDING CALF
RAISES
#DNFSCALFRAISE
4x 12-15
(STRAIGHT)
DB SQUATS
#DNFDBSQUATS
4x 15
SUMO SQUATS
#DNFSUMOSQUAT
WALKING LUNGES
#DNFWALKINGLUNGES
KNEELING SQUATS
#DNFKNEELINGSQUAT
4x 15
4x 12
(PER LEG)
3x 15
RB GLUTE KICKBACKS
#DNFRBKICKBACKS
4x12
(PER LEG)
RB WALLSIT
#DNFWALLSIT
2x (30 SECOND
HOLDS)
REC OMM E NDED
REST TI ME
WE IGH T /T IPS
BODY WEIGHT.
30 SECONDS BETWEEN
SETS.
SQUEEZE AT THE TOP. 45 SECONDS BETWEEN
USE 15 LBS
SETS.
DUMBBELLS OVER THE
SHOULDERS.
USE KETTLEBELL 30 SECONDS BETWEEN
BETWEEN 15-20 LBS.
SETS.
USE BODY WEIGHT. 30 SECONDS BETWEEN
SETS.
USE BODY WEIGHT AND 30 SECONDS BETWEEN
FOCUS ON KEEPING
SETS.
BACK STRAIGHT.
DO THESE SLOW AND 30 SECONDS BETWEEN
CONTROLLED,
SETS.
SQUEEZE AT TOP.
NO WAIT TIME WHILE
SWITCHING LEGS).
KEEP KNEES AT 90
1 MINUTE REST
DEGREE ANGLE. KEEP
BETWEEN SETS.
STOMACH TIGHT.
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DA R IH A N A N OVA .CO M
W E E K 1 E X E R C I SE S
DAY 3 (remember you can click the hashtag to see videos)
GLUTES FOCUSED
E X E R C IS E
KETTLEBELL SWINGS
#DNFKBSWINGS
GOBBLET SQUAT
#DNFGOBBLETSQUAT
REMAINING
WORKOUTS ARE A CIRCUIT
(NO BREAK!)
1
2
3
4
RB GLUTE KICKBACKS
#DNFRBKICKBACKS
RB FIRE HYDRANTS
#DNFRBFIREHYDRANT
S
RB GLUTE BRIDGES
#DNFRBGLUTEBRIDGE
RB SUPINE HIP
ABDUCTIONS
#DNFSUPINEHA
S E T S A ND RE PS
REC OMM E NDED
REST TI ME
WE IGH T /T IPS
4x 12
20 LB KETTLEBELL.
45 SECONDS -1
SQUEEZE GLUTES AT MINUTE BETWEEN
TOP OF EXERCISE!
SETS.
4x 15
15-20 LBS
45 SECONDS BETWEEN
(KETTLEBELL MAY BE
SETS.
EASIER! KEEP WEIGHT
CLOSE TO TORSO.
12 REPS PER LEG.
USE A BAND WITH NO BREAK, MOVE ONTO
MEDIUM RESISTANCE. EXERCISE BELOW
IMMEDIATELY.
10 REPS PER LEG.
USE A BAND WITH NO BREAK, MOVE ONTO
MEDIUM RESISTANCE. EXERCISE BELOW
IMMEDIATELY.
20 REPS.
USE A BAND WITH NO BREAK, MOVE ONTO
MEDIUM RESISTANCE. EXERCISE BELOW
IMMEDIATELY.
60 REPS
USE A BAND WITH
TAKE A 2 MINUTE
(20 IN EACH POSITION) MEDIUM RESISTANCE. BREAK THEN BEGIN
**SEE VIDEO**
CIRCUIT FROM STEP 1
ALL OVER.
C ir c u it w i l l b e r epe ated a t ota l of 3 t im es.
GO BACK TO #1 AND START
ALL OVER. REPEAT TWICE.
22
DA R IH A N A N OVA .CO M
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W E E K 2 E X E R C I SE S
DAY 1 (remember you can click the hashtag to see videos)
HAMSTRINGS/GLUTES
E X E R C IS E
S E T S A ND RE PS
DB ROMANIAN
DEADLIFTS
#DNFDBRDL
LEG CURLS WITH RB
#DNFRBLC
4x 15
4x 15
(PER LEG)
DB LYING LEG CURLS
#DNFDBLYINGLEGCURL
4x 15
STANDING KICKBACKS
WITH RB
#DNFRBKICKBACKS
RB GLUTE BRIDGES
INTO ABDUCTIONS
#DNFRBGLUTEBRIDGE
XABDUCTION
FROG PUMPS
#DNFRBFROGPUMP
4x 12
(PER LEG)
BACK BOWS
#DNFBACKBOWS
4x12
REC OMM E NDED
REST TI ME
WE IGH T /T IPS
Dumbells should be 30 SECONDS BETWEEN
between 15-20 lbs.
SETS.
IF YOU HAVE MULTIPLE
RESISTANCE BANDS
PICK ONE THAT IS
CHALLENGING!
USE 1 15LB DUMBBELL
(SLOW AND
CONTROLLED)
TUCK HIPS IN!
USE BODY WEIGHT AND
FOCUS ON TUCKING
YOUR PELVIS IN.
USE A DUMBBELL
15-20 LBS. FOCUS ON
THE SQUEEZE!
30 SECONDS BETWEEN
SETS.
30 SECONDS BETWEEN
SETS.
30 SECONDS BETWEEN
SETS.
30 SECONDS BETWEEN
SETS.
3x 15
FOCUS ON SQUEEZING 30 SECONDS BETWEEN
UP AS HARD AS
SETS.
POSSIBLE.
3x 20 SECOND HOLDS.
BODY WEIGHT.
30 SECONDS BETWEEN
KEEP HIPS PRESSED
SETS.
DOWN.
23
DA R IH A N A N OVA .CO M
W E E K 2 E X E R C I SE S
DAY 2 (remember you can click the hashtag to see videos)
(QUADS/CALVES/GLUTES)
E X E R C IS E
STANDING CALF
RAISES
(IN, OUT, STRAIGHT)
#DNFINSCALFRAISE
DB SQUATS
#DNFDBSQUATS
SUMO SQUATS
#DNFSUMOSQUAT
WALKING LUNGES
#DNFWALKINGLUNGES
KNEELING SQUATS
#DNFKNEELINGSQUAT
RB GLUTE KICKBACKS
#DNFRBGLUTEKICKBA
CKS
RB WALLSIT
#DNFWALLSIT
S E T S A ND RE PS
REC OMM E NDED
WE IGH T /T IPS
4x 21
BODY WEIGHT.
(7 in, 7 out, 7
Focus on shooting
straight)
up and holding the
NO REST IN BETWEEN
contraction!
4x 15
SQUEEZE AT THE TOP.
USE 15 LBS
DUMBBELLS OVER THE
SHOULDERS.
4x 15
USE KETTLEBELL
15-20 LBS.
4x 12
USE BODY WEIGHT AND
(PER LEG)
FOCUS ON TUCKING
YOUR PELVIS IN.
3x 15
HOLD A DUMBBELL.
SQUEEZE GLUTES AT
TOP.
4x12
DO THESE SLOW AND
(PER LEG)
CONTROLLED,
SQUEEZE AT TOP.
2x (45 SECOND
HOLDS)
REST TI ME
30 SECONDS BETWEEN
SETS.
30 SECONDS BETWEEN
SETS.
30 SECONDS BETWEEN
SETS.
30 SECONDS BETWEEN
SETS.
30 SECONDS BETWEEN
SETS.
30 SECONDS BETWEEN
SETS.
NO WAIT TIME WHILE
SWITCHING LEGS).
KEEP KNEES AT 90
1 MINUTE REST
DEGREE ANGLE. KEEP
BETWEEN SETS.
STOMACH TIGHT.
24
DA R IH A N A N OVA .CO M
W E E K 2 E X E R C I SE S
DAY 3 (remember you can click the hashtag to see videos)
GLUTES FOCUSED
E X E R C IS E
KETTLEBELL SWINGS
#DNFKBSWINGS
GOBBLET SQUAT
#DNFGOBBLETSQUAT
REMAINING
WORKOUTS ARE A CIRCUIT
(NO BREAK!)
1
RB GLUTE KICKBACKS
#DNFRBKICKBACKS
2
RB DUCK WALKS
#DNFRBDUCKWALKS
3
RB GLUTE BRIDGES
#DNFRBGLUTEBRIDGE
4
RB SUPINE HIP
ABDUCTIONS
#DNFSUPINEHA
S E T S A ND RE PS
REC OMM E NDED
REST TI ME
WE IGH T /T IPS
4x 12
20 LB KETTLEBELL.
45 SECONDS -1
SQUEEZE GLUTES AT MINUTE BETWEEN
TOP OF EXERCISE!
SETS.
4x 15
15-20 LBS
45 SECONDS BETWEEN
(KETTLEBELL MAY BE
SETS.
EASIER! KEEP WEIGHT
CLOSE TO TORSO.
15 REPS PER LEG.
USE A BAND WITH NO BREAK, MOVE ONTO
MEDIUM RESISTANCE. EXERCISE BELOW
IMMEDIATELY.
10 REPS PER LEG.
USE A BAND WITH NO BREAK, MOVE ONTO
MEDIUM RESISTANCE. EXERCISE BELOW
IMMEDIATELY.
20 REPS.
USE A BAND WITH NO BREAK, MOVE ONTO
MEDIUM RESISTANCE. EXERCISE BELOW
IMMEDIATELY.
60 REPS
USE A BAND WITH
TAKE A 1.5 MINUTE
(20 IN EACH POSITION) MEDIUM RESISTANCE. BREAK THEN BEGIN
**SEE VIDEO**
CIRCUIT FROM STEP 1
ALL OVER.
C ir c u it w i l l b e r epe ated a t ota l of 3 t im es.
GO BACK TO #1 AND START
ALL OVER. REPEAT TWICE.
25
DA R IH A N A N OVA .CO M
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W E E K 3 E X E R C I SE S
DAY 1 (remember you can click the hashtag to see videos)
HAMSTRINGS/GLUTES
E X E R C IS E
S E T S A ND RE PS
DB ROMANIAN DEADLIFTS
4x 12
X SQUAT
(THIS IS A SUPERSET!
#DNFDBRDLSXSQUAT BOTH EXERCISES COUNT
AS 1 REP)
KETTLEBELL SWINGS X
DEADLIFT
#DNFKBSWINGSXDL
DB LYING LEG CURLS
#DNFDBLYINGLEGCURL
STANDING KICKBACKS
WITH RB
#DNFRBKICKBACKS
GLUTE BRIDGES
#DNFGLUTEBRIDGE
LEG CURLS WITH RB
#DNFRBLC
3x 15
(THIS IS A SUPERSET!
BOTH EXERCISES COUNT
AS 1 REP)
4x 15
4x 15
PER LEG
3x 20
(3 SECOND HOLDS AT
TOP!)
4x 15
(PER LEG)
REC OMM E NDED
WE IGH T /T IPS
REST TI ME
Dumbbells should be
between 15-20 lbs.
30 SECONDS BETWEEN
SETS.
15-20 LBS.
30 SECONDS BETWEEN
SETS.
USE 1 15LB DUMBBELL 30 SECONDS BETWEEN
(SLOW AND CONTROLLED)
SETS.
TUCK HIPS IN!
BODYWEIGHT, DON’T ARCH 30 SECONDS BETWEEN
YOUR BACK. HOLD ONTO
SETS.
WALL FOR SUPPORT.
BODYWEIGHT. FOCUS ON 30 SECONDS BETWEEN
THE SQUEEZE!
SETS.
IF YOU HAVE MULTIPLE
RESISTANCE BANDS PICK
ONE THAT IS
CHALLENGING!
30 SECONDS BETWEEN
SETS.
26
DA R IH A N A N OVA .CO M
W E E K 3 E X E R C I SE S
DAY 2 (remember you can click the hashtag to see videos)
(QUADS/CALVES/GLUTES)
E X E R C IS E
S E T S A ND RE PS
REC OMM E NDED
REST TI ME
WE IGH T /T IPS
STANDING CALF
4x 27
BODY WEIGHT.
30 SECONDS BETWEEN
RAISES
(9 in, 9 out, 9
Focus on shooting
SETS.
(IN, OUT, STRAIGHT)
straight)
up and holding the
#DNFINSCALFRAISE NO REST IN BETWEEN
contraction!
SQUAT X TWO SQUAT
4x 15
KETTLEBELL
45 SECONDS BETWEEN
PULSES
(BOTH EXERCISES
SETS.
#DNFSQUATXPULSE
COUNT AS 1 REP)
SUMO SQUATS
4x 15
KETTLEBELL
30 SECONDS BETWEEN
#DNFSUMOSQUAT
SETS.
WALKING LUNGES
4x 12
HOLD 1 DUMBBELL 30 SECONDS BETWEEN
#DNFWALKINGLUNGES
(PER LEG)
BETWEEN BOTH
SETS.
HANDS
CURTSY LUNGES
4x 12
USE BODY WEIGHT AND 30 SECONDS BETWEEN
#DNFCURTSYLUNGE
PER LEG
FOCUS ON KEEPING
SETS.
BACK STRAIGHT.
RB LATERAL SQUAT
3 SETS FOR 20
BODYWEIGHT.
30 SECONDS BETWEEN
WALKS
SECONDS.
SETS.
#DNFRBLSQUATWALKS
RB GLUTE BRIDGES
3x 15
HOLD 1 DUMBBELL 30 SECONDS BETWEEN
INTO ABDUCTIONS
OVER PELVIS
SETS.
#DNFRBGLUTEBRIDGE
XABDUCTION
27
DA R IH A N A N OVA .CO M
W E E K 3 E X E R C I SE S
DAY 3 (remember you can click the hashtag to see videos)
GLUTES FOCUSED
E X E R C IS E
KETTLEBELL SWINGS
#DNFKBSWINGS
GOBBLET
SQUAT
REMAINING
WORKOUTS ARE A CIRCUIT
#DNFGOBBLETSQUAT
(NO BREAK!)
1
2
3
4
RB GLUTE KICKBACKS
#DNFRBKICKBACKS
RB FIRE HYDRANTS
#DNFRBFIREHYDRANT
S
RB GLUTE BRIDGES
#DNFRBGLUTEBRIDGE
RB SUPINE HIP
ABDUCTIONS
#DNFSUPINEHA
S E T S A ND RE PS
REC OMM E NDED
REST TI ME
WE IGH T /T IPS
4x 12
20 LB KETTLEBELL 45 SECONDS BETWEEN
SETS.
4x 15
15-20 LBS
30 SECONDS BETWEEN
(KETTLEBELL MAY BE
SETS.
EASIER! KEEP WEIGHT
CLOSE TO TORSO.
12 REPS PER LEG.
USE A BAND WITH NO BREAK, MOVE ONTO
MEDIUM RESISTANCE. EXERCISE BELOW
IMMEDIATELY.
10 REPS PER LEG.
USE A BAND WITH NO BREAK, MOVE ONTO
MEDIUM RESISTANCE. EXERCISE BELOW
IMMEDIATELY.
20 REPS.
USE A BAND WITH NO BREAK, MOVE ONTO
MEDIUM RESISTANCE. EXERCISE BELOW
HOLD DB OVER PELVIS.
IMMEDIATELY.
60 REPS
USE A BAND WITH
TAKE A 1.5 MINUTE
(20 IN EACH POSITION) MEDIUM RESISTANCE. BREAK THEN BEGIN
**SEE VIDEO**
CIRCUIT FROM STEP 1
ALL OVER.
C ir c u it w i l l b e r epe ated a t ota l of 3 t im es.
GO BACK TO #1 AND START
ALL OVER. REPEAT TWICE.
28
DA R IH A N A N OVA .CO M
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W E E K 4 E X E R C I SE S
DAY 1 (remember you can click the hashtag to see videos)
HAMSTRINGS/GLUTES
E X E R C IS E
S E T S A ND RE PS
REC OMM E NDED
WE IGH T /T IPS
REST TI ME
SLIDING LEG CURLS
(USE A TOWEL/SOCKS)
#DNFSLIDINGLC
3x 12
BODYWEIGHT.
KEEP BACK NEUTRAL,
SLOW AND CONTROLLED
MOVEMENTS.
45 SECONDS BETWEEN
SETS.
DB LYING LEG CURLS
#DNFDBLYINGLEGCURL
3x12
RB FIRE HYDRANTS
#DNFRBFIREHYDRANTS
3x 15
(PER LEG)
IF YOU HAVE A HEAVIER 30 SECONDS BETWEEN
DUMBBELL INCREASE
SETS.
WEIGHT USED LAST WEEK.
DB ROMANIAN DEADLIFTS
4x 15
Dumbbells should be 30 SECONDS BETWEEN
X SQUAT
(BOTH EXERCISES COUNT between 15-20 lbs.
SETS.
#DNFDBRDLSXSQUAT
AS 1 REP)
RB GLUTE KICKBACKS X
4x 12
USE A BAND WITH
30 SECONDS BETWEEN
FIRE HYDRANTS
(PER LEG)
MEDIUM RESISTANCE.
SETS.
THIS IS A SUPERSET
(BOTH EXERCISES COUNT
#DNFRBKICKBACKXHYDR
AS 1 REP)
ANT
DEEP REVERSE LUNGES
4x 12
BODYWEIGHT.
30 SECONDS BETWEEN
#DNFDREVERSELUNGE
(PER LEG)
SETS.
USE A RESISTANCE BAND.
HOLD AT TOP.
30 SECONDS BETWEEN
SETS.
29
DA R IH A N A N OVA .CO M
W E E K 4 E X E R C I SE S
DAY 2 (remember you can click the hashtag to see videos)
(QUADS/CALVES/GLUTES)
E X E R C IS E
S E T S A ND RE PS
REC OMM E NDED
REST TI ME
WE IGH T /T IPS
STANDING CALF
4x 33
USE TWO DB.
30 SECONDS BETWEEN
RAISES
(11 in, 11 out, 11 Focus on shooting
SETS.
(IN, OUT, STRAIGHT)
straight)
up and holding the
#DNFINSCALFRAISE NO REST IN BETWEEN
contraction!
DB SQUAT X CURTSY
4x 15
USE TWO DUMBBELLS 30 SECONDS BETWEEN
LUNGE
(BOTH EXERCISES OVER THE SHOULDERS.
SETS.
#DNFSQUATXCURTSYL COUNT AS 1 REP)
UNGE
SUMO SQUATS
3x 20
USE KETTLEBELL 30 SECONDS BETWEEN
#DNFSUMOSQUAT
SETS.
DUCK WALKS
3x 20
BODYWEIGHT.
45 SECONDS BETWEEN
#DNFDUCKWALKS (10 forwards & 10
SETS.
BACKWARDS)
RB LATERAL SQUAT
3 SETS FOR 30
HOLD 1 15-20 LBS 45 SECONDS BETWEEN
WALKS
SECONDS.
DUMBBELL CLOSE TO
SETS.
#DNFRBLSQUATWALKS
TORSO.
RB WALLSIT
2x (1 MINUTE HOLDS.) KEEP KNEES AT 90 30 SECONDS BETWEEN
#DNFWALLSIT
DEGREE ANGLE. KEEP
SETS.
STOMACH TIGHT.
30
DA R IH A N A N OVA .CO M
W E E K 4 E X E R C I SE S
DAY 3 (remember you can click the hashtag to see videos)
GLUTES FOCUSED
1
E X E R C IS E
S E T S A ND RE PS
KETTLEBELL SWINGS
#DNFKBSWINGS
4x 20
20 LBS KETTLEBELL 35 SECONDS BETWEEN
SETS.
WALKING LUNGES
#DNFWALKINGLUNGES
3x 15
(PER LEG)
USE TWO DUMBBELLS 30 SECONDS BETWEEN
(1 IN EACH HAND)
SETS.
RB SUPINE HIP
ABDUCTIONS
#DNFSUPINEHA
REC OMM E NDED
WE IGH T /T IPS
REST TI ME
60 REPS
USE A BAND WITH NO BREAK, MOVE ONTO
(20 IN EACH POSITION) MEDIUM RESISTANCE. EXERCISE BELOW
**SEE VIDEO**
IMMEDIATELY.
2
MONSTER WALKS
30 SECONDS
USE A BAND WITH NO BREAK, MOVE ONTO
#DNFMONSTERWALKS (DO AS MANY REPS AS MEDIUM RESISTANCE. EXERCISE BELOW
POSSIBLE)
IMMEDIATELY.
3
RB LATERAL WALKS
30 SECONDS
USE A BAND WITH NO BREAK, MOVE ONTO
#DNFRBLATERALWALK (DO AS MANY REPS AS MEDIUM RESISTANCE. EXERCISE BELOW
S
POSSIBLE)
IMMEDIATELY.
4
RB GLUTE BRIDGES
#DNFRBGLUTEBRIDGE
30 REPS
USE A BAND WITH
TAKE A 1.5 MINUTE
MEDIUM RESISTANCE. BREAK THEN BEGIN
HOLD DB OVER PELVIS. CIRCUIT FROM STEP 1
ALL OVER.
C ir c u it w i l l b e r epe ated a t ota l of 3 t im es.
GO BACK TO #1 AND START
ALL OVER. REPEAT TWICE.
31
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W E E K 5 E X E R C I SE S
DAY 1 (remember you can click the hashtag to see videos)
HAMSTRINGS/GLUTES
E X E R C IS E
S E T S A ND RE PS
REC OMM E NDED
WE IGH T /T IPS
REST TI ME
Db ROMANIAN DEADLIFTS
#dnfdbrdl
4x 20
Dumbells should be
20+ lbs.
25 SECONDS BETWEEN
SETS.
Db SQUAT
#DNFSQUATXPULSE
SUMO SQUATS
#DNFSUMOSQUAT
WALKING LUNGES
#DNFWALKINGLUNGES
KNEELING SQUATS
#DNFKNEELINGSQUAT
4x 20
SQUEEZE AT THE TOP.
25 SECONDS BETWEEN
SETS.
4x 20
USE KETTLEBELL
BETWEEN 15-20 LBS.
30 SECONDS BETWEEN
SETS.
STANDINGSTANDING CALF
RAISES
(IN, OUT, STRAIGHT)
#DNFINSCALFRAISE
RB WALLSIT
#DNFWALLSIT
4x 15
(PER LEG)
HOLD TWO DB’S WEIGHING 30 SECONDS BETWEEN
15+ LBS
SETS.
3x 15
USE BODY WEIGHT AND
FOCUS ON KEEPING BACK
STRAIGHT.
30 SECONDS BETWEEN
SETS.
3x 36
(12 in, 12 out, 12
straight)
NO REST IN BETWEEN
USE TWO DB.
Focus on shooting up
and holding the
contraction!
30 SECONDS BETWEEN
SETS.
3x 45 SECOND HOLDS.
KEEP KNEES AT 90
DEGREE ANGLE. KEEP
STOMACH TIGHT.
1 MINUTE REST BETWEEN
SETS.
32
DA R IH A N A N OVA .CO M
W E E K 5 E X E R C I SE S
DAY 2 (remember you can click the hashtag to see videos)
(QUADS/CALVES/GLUTES)
E XE RCISE
S ET S AND R EP S
SLIDING LEG CURLS
(USE A TOWEL/SOCKS)
#DNFSLIDINGLC
4x 12
DB LYING LEG CURLS
#DNFDBLYINGLEGCURL
4x15
RE C O MM E ND E D
W EI GH T / T IP S
BODYWEIGHT.
KEEP BACK NEUTRAL,
SLOW AND CONTROLLED
MOVEMENTS.
R E ST T I M E
35 SECONDS BETWEEN
SETS.
IF YOU HAVE A HEAVIER 30 SECONDS BETWEEN
DUMBBELL INCREASE
SETS.
WEIGHT USED LAST WEEK.
DB ROMANIAN DEADLIFTS
4x 15
Dumbbells should be 30 SECONDS BETWEEN
X SQUAT
(BOTH EXERCISES COUNT between 15-20 lbs.
SETS.
#DNFDBRDLSXSQUAT
AS 1 REP)
Db reverse lunge x
4x 12
HOLD 1 DB BETWEEN
30 SECONDS BETWEEN
crusty lunge
(PER LEG)
BOTH HANDS.
SETS.
#dnfREVERSELUNGEXCU (BOTH EXERCISES COUNT
RTSY
AS 1 REP)
Rb KICKBACKS (ON ALL
4x 12
USE A BAND WITH
30 SECONDS BETWEEN
4S x FIRE HYDRANT
(PER LEG)
MEDIUM RESISTANCE.
SETS.
#dnfRBKICKBACKXHYDR (BOTH EXERCISES COUNT
ANT
AS 1 REP)
33
DA R IH A N A N OVA .CO M
W E E K 5 E X E R C I SE S
DAY 3 (remember you can click the hashtag to see videos)
GLUTES FOCUSED
1
2
3
4
E X E R C IS E
S E T S A ND RE PS
KETTLEBELL SWINGS
#DNFKBSWINGS
4x 20
20 LBS KETTLEBELL 30 SECONDS BETWEEN
SETS.
WALKING LUNGES
#DNFWALKINGLUNGES
3x 15
(PER LEG)
USE TWO DUMBBELLS 30 SECONDS BETWEEN
(1 IN EACH HAND)
SETS.
RB SUPINE HIP
ABDUCTIONS
#DNFSUPINEHA
REC OMM E NDED
WE IGH T /T IPS
REST TI ME
60 REPS
USE A BAND WITH NO BREAK, MOVE ONTO
(20 IN EACH POSITION) MEDIUM RESISTANCE. EXERCISE BELOW
**SEE VIDEO**
IMMEDIATELY.
MONSTER WALKS
30 SECONDS
USE A BAND WITH NO BREAK, MOVE ONTO
#DNFMONSTERWALKS (DO AS MANY REPS AS MEDIUM RESISTANCE. EXERCISE BELOW
POSSIBLE)
IMMEDIATELY.
Jumping squats
#DNFJUMPSQUAT
RB GLUTE BRIDGES
#DNFRBGLUTEBRIDGE
30 SECONDS
(DO AS MANY REPS AS
POSSIBLE)
30 REPS
BODY WEIGHT
NO BREAK, MOVE ONTO
EXERCISE BELOW
IMMEDIATELY.
USE A BAND WITH
TAKE A 2 MINUTE
MEDIUM RESISTANCE. BREAK THEN BEGIN
HOLD DB OVER PELVIS. CIRCUIT FROM STEP 1
ALL OVER.
C ir c u it w i l l b e r epe ated a t ota l of 3 t im es.
GO BACK TO #1 AND START
ALL OVER. REPEAT TWICE.
34
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W E E K 6 E X E R C I SE S
DAY 1 (remember you can click the hashtag to see videos)
HAMSTRINGS/GLUTES
E X E R C IS E
S E T S A ND RE PS
REC OMM E NDED
WE IGH T /T IPS
REST TI ME
STANDINGSTANDING CALF
RAISES
3x 36
(12 in, 12 out, 12
straight)
NO REST IN BETWEEN
USE TWO DB.
Focus on shooting up
and holding the
contraction!
30 SECONDS BETWEEN
SETS.
4x 15
SQUEEZE AT THE TOP. USE
15 LBS DUMBBELLS OVER
THE SHOULDERS.
30 SECONDS BETWEEN
SETS.
4x 15
USE KETTLEBELL
BETWEEN 15-20 LBS.
30 SECONDS BETWEEN
SETS.
4x 15
(PER LEG)
USE BODY WEIGHT.
30 SECONDS BETWEEN
SETS.
HOLD 1 DB BETWEEN
BOTH HANDS.
30 SECONDS BETWEEN
SETS.
(IN, OUT, STRAIGHT)
#DNFINSCALFRAISE
DB SQUATS
INTO SIDE LEG RAISE
#DNFJUMPSQUATXLEG
RAISE
SUMO SQUATS
#DNFSUMOSQUAT
WALKING LUNGES
#DNFWALKINGLUNGES
Db reverse lunge x
4x 15
crusty lunge
(PER LEG)
#dnfREVERSELUNGEXCU (BOTH EXERCISES COUNT
RTSY
AS 1 REP)
RB GLUTE KICKBACKS
#DNFRBKICKBACKS
4x 15
(PER LEG)
DO THESE SLOW AND
30 SECONDS BETWEEN
CONTROLLED, SQUEEZE AT
SETS.
TOP.
(NO WAIT TIME WHILE
SWITCHING LEGS).
35
DA R IH A N A N OVA .CO M
W E E K 6 E X E R C I SE S
youNcan A
clickN
the hashtag
D A DAYR2 (remember
I H A(QUADS/CALVES/GLUTES)
O V toAsee.videos)
CO M
E XE RCISE
S ET S AND R EP S
SLIDING LEG CURLS
(USE A TOWEL/SOCKS)
#DNFSLIDINGLC
4x 12
RE C O MM E ND E D
W EI GH T / T IP S
BODYWEIGHT.
KEEP BACK NEUTRAL,
SLOW AND CONTROLLED
MOVEMENTS.
R E ST T I M E
30 SECONDS BETWEEN
SETS.
DB ROMANIAN DEADLIFTS
4x 15
Dumbbells should be 30 SECONDS BETWEEN
X SQUAT
(BOTH EXERCISES COUNT between 15-20 lbs.
SETS.
#DNFDBRDLSXSQUAT
AS 1 REP)
DB LYING LEG CURLS
4x15
IF YOU HAVE A HEAVIER 30 SECONDS BETWEEN
#DNFDBLYINGLEGCURL
DUMBBELL INCREASE
SETS.
WEIGHT USED LAST WEEK.
4x 15
USE BODY WEIGHT.
30 SECONDS BETWEEN
WALKING LUNGES
(PER LEG)
SETS.
#DNFWALKINGLUNGES
RB FIRE HYDRANTS
#DNFRBFIREHYDRANTS
4x 15
(PER LEG)
USE BODY WEIGHT AND
FOCUS ON KEEPING BACK
STRAIGHT.
30 SECONDS BETWEEN
SETS.
RB GLUTE KICKBACKS
#DNFRBKICKBACKS
4x 15
(PER LEG)
DO THESE SLOW AND
30 SECONDS BETWEEN
CONTROLLED, SQUEEZE AT
SETS.
TOP.
NO WAIT TIME WHILE
SWITCHING LEGS).
36
DA R IH A N A N OVA .CO M
W E E K 6 E X E R C I SE S
DAY 3 (remember you can click the hashtag to see videos)
GLUTES FOCUSED
1
E X E R C IS E
S E T S A ND RE PS
REC OMM E NDED
WE IGH T /T IPS
REST TI ME
JUMP SQUATS
INTO SIDE LEG RAISE
#DNFJUMPSQUATXLEG
RAISE
WALKING LUNGES
#DNFWALKINGLUNGES
4x 20
(BOTH EXERCISES
COUNT AS 1 REP)
HOLD TWO DBS
45 SECONDS BETWEEN
SETS.
RB SUPINE HIP
ABDUCTIONS
#DNFSUPINEHA
3x 15
(PER LEG)
USE TWO DUMBBELLS 30 SECONDS BETWEEN
(1 IN EACH HAND)
SETS.
60 REPS
USE A BAND WITH NO BREAK, MOVE ONTO
(20 IN EACH POSITION) MEDIUM RESISTANCE. EXERCISE BELOW
**SEE VIDEO**
IMMEDIATELY.
2
MONSTER WALKS
30 SECONDS
USE A BAND WITH NO BREAK, MOVE ONTO
#DNFMONSTERWALKS (DO AS MANY REPS AS MEDIUM RESISTANCE. EXERCISE BELOW
POSSIBLE)
IMMEDIATELY.
3
RB LATERAL WALKS
30 SECONDS
USE A BAND WITH NO BREAK, MOVE ONTO
#DNFRBLATERALWALK (DO AS MANY REPS AS MEDIUM RESISTANCE. EXERCISE BELOW
S
POSSIBLE)
IMMEDIATELY.
4
RB GLUTE BRIDGES
#DNFRBGLUTEBRIDGE
30 REPS
USE A BAND WITH
TAKE A 1.5 MINUTE
MEDIUM RESISTANCE. BREAK THEN BEGIN
HOLD DB OVER PELVIS. CIRCUIT FROM STEP 1
ALL OVER.
C ir c u it w i l l b e r epe ated a t ota l of 3 t im es.
GO BACK TO #1 AND START
ALL OVER. REPEAT TWICE.
37
DA R IH A N A N OVA .CO M
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W E E K 7 E X E R C I SE S
DAY 1 (remember you can click the hashtag to see videos)
HAMSTRINGS/GLUTES
E X E R C IS E
S E T S A ND RE PS
REC OMM E NDED
WE IGH T /T IPS
REST TI ME
MONSTER WALKS
#DNFMONSTERWALKS
4x 20
USING A KETTLEBELL.
HOLD KETTLEBELL CLOSE
TO TORSO.
30 SECONDS BETWEEN
SETS.
DB SQUATS
INTO SIDE LEG RAISE
#DNFJUMPSQUATXLEG
RAISE
SUMO SQUATS
#DNFSUMOSQUAT
DB SPLIT SQUAT
#DNFSPLITSQUAT
DUCK WALKS
#DNFDUCKWALKS
4x 15
SQUEEZE AT THE TOP.
45 SECONDS BETWEEN
SETS.
4x 15
USE KETTLEBELL
BETWEEN 15-20 LBS.
30 SECONDS BETWEEN
SETS.
STANDING CALF
RAISES
#DNFSCALFRAISE
4x 12
(PER LEG)
USE CHAIR/SOFA/BENCH. 30 SECONDS BETWEEN
BODY WEIGHT.
SETS.
3x 15
USE BODY WEIGHT AND
FOCUS ON KEEPING BACK
STRAIGHT.
30 SECONDS BETWEEN
SETS.
4x 12-15
(STRAIGHT)
HOLD TWO DBS.
30 SECONDS BETWEEN
SETS.
3x (30 SECONDS)
KEEP TENSION ON THE 1 MINUTE REST BETWEEN
DB SQUAT PULSE
SETS.
#DNFSQUATXPULSE DO AS MANY AS YOU CAN! GLUTES. HOLD TWO DBS
OVER SHOULDERS.
38
DA R IH A N A N OVA .CO M
W E E K 7 E X E R C I SE S
DAY 2 (remember you can click the hashtag to see videos)
(QUADS/CALVES/GLUTES)
E XE RCISE
S ET S AND R EP S
SLIDING LEG CURLS
(USE A TOWEL/SOCKS)
#DNFSLIDINGLC
4x 20
RE C O MM E ND E D
W EI GH T / T IP S
BODYWEIGHT.
KEEP BACK NEUTRAL,
SLOW AND CONTROLLED
MOVEMENTS.
R E ST T I M E
30 SECONDS BETWEEN
SETS.
DB ROMANIAN DEADLIFTS
4x 15
Dumbbells should be 30 SECONDS BETWEEN
X SQUAT
(BOTH EXERCISES COUNT between 15-20 lbs.
SETS.
#DNFDBRDLSXSQUAT
AS 1 REP)
DB LYING LEG CURLS
4x15
IF YOU HAVE A HEAVIER 30 SECONDS BETWEEN
#DNFDBLYINGLEGCURL
DUMBBELL INCREASE
SETS.
WEIGHT USED LAST WEEK.
4x 15
USE BODY WEIGHT.
30 SECONDS BETWEEN
WALKING LUNGES
(PER LEG)
SETS.
#DNFWALKINGLUNGES
RB FIRE HYDRANTS
#DNFRBFIREHYDRANTS
4x 15-20
(PER LEG)
RB GLUTE KICKBACKS
#DNFRBKICKBACKS
4x 15
(PER LEG)
USE A BAND WITH
MEDIUM RESISTANCE.
30 SECONDS BETWEEN
SETS.
DO THESE SLOW AND
30 SECONDS BETWEEN
CONTROLLED, SQUEEZE AT
SETS.
TOP.
NO WAIT TIME WHILE
SWITCHING LEGS).
39
DA R IH A N A N OVA .CO M
W E E K 7 E X E R C I SE S
DAY 3 (remember you can click the hashtag to see videos)
GLUTES FOCUSED
1
2
3
4
E X E R C IS E
S E T S A ND RE PS
KETTLEBELL SWINGS
#DNFKBSWINGS
4x 20
STATIONARY LUNGES
#DNFSTATIONARYLUN
GE
4x 15
(PER LEG)
RB SUPINE HIP
ABDUCTIONS
#DNFSUPINEHA
RB GLUTE KICKBACKS
#DNFRBKICKBACKS
RB LATERAL WALKS
#DNFRBLATERALWALK
S
RB GLUTE BRIDGES
#DNFRBGLUTEBRIDGE
REC OMM E NDED
REST TI ME
WE IGH T /T IPS
20 LBS KETTLEBELL 35 SECONDS BETWEEN
SETS.
USE TWO DUMBBELLS 30 SECONDS BETWEEN
(1 IN EACH HAND).
SETS.
TILT BODY FOWARD
BUT KEEP. STRAIGHT
BACK.
20 REPS
USE A BAND WITH NO BREAK, MOVE ONTO
(PER LEG)
MEDIUM RESISTANCE. EXERCISE BELOW
IMMEDIATELY.
20 REPS
USE A BAND WITH NO BREAK, MOVE ONTO
(PER LEG)
MEDIUM RESISTANCE. EXERCISE BELOW
IMMEDIATELY.
30 SECONDS
USE A BAND WITH NO BREAK, MOVE ONTO
(DO AS MANY REPS AS MEDIUM RESISTANCE. EXERCISE BELOW
POSSIBLE)
IMMEDIATELY.
30 REPS
USE A BAND WITH
TAKE A 1 MINUTE
MEDIUM RESISTANCE. BREAK THEN BEGIN
HOLD DB OVER PELVIS. CIRCUIT FROM STEP 1
ALL OVER.
C ir c u it w i l l b e r epe ated a t ota l of 3 t im es.
GO BACK TO #1 AND START
ALL OVER. REPEAT TWICE.
40
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W E E K 8 E X E R C I SE S
DAY 1 (remember you can click the hashtag to see videos)
HAMSTRINGS/GLUTES
E X E R C IS E
S E T S A ND RE PS
REC OMM E NDED
WE IGH T /T IPS
REST TI ME
STANDING CALF
RAISES
#DNFSCALFRAISE
4x 12-15
(STRAIGHT)
HOLD TWO DBS.
30 SECONDS BETWEEN
SETS.
DB SQUATS
INTO SIDE LEG RAISE
#DNFJUMPSQUATXLEG
RAISE
SUMO SQUATS
#DNFSUMOSQUAT
WALKING LUNGES
#DNFWALKINGLUNGES
BODYWEIGHT LEG
EXTENSIONS
#DNFBDEX
RB GLUTE KICKBACKS
#DNFRBKICKBACKS
4x 15
SQUEEZE AT THE TOP.
30 SECONDS BETWEEN
SETS.
4x 15
USE KETTLEBELL
BETWEEN 15-20 LBS.
30 SECONDS BETWEEN
SETS.
4x 12
(PER LEG)
USE BODY WEIGHT.
30 SECONDS BETWEEN
SETS.
3x 8-12
USE BODY WEIGHT AND
FOCUS ON KEEPING BACK
STRAIGHT.
30 SECONDS BETWEEN
SETS.
4x12
(PER LEG)
DO THESE SLOW AND
30 SECONDS BETWEEN
CONTROLLED, SQUEEZE AT
SETS.
TOP.
NO WAIT TIME WHILE
SWITCHING LEGS).
KEEP KNEES AT 90
1 MINUTE REST BETWEEN
DEGREE ANGLE. KEEP
SETS.
STOMACH TIGHT.
RB WALLSIT
#DNFWALLSIT
3x (1 MINUTE HOLDS)
41
DA R IH A N A N OVA .CO M
W E E K 8 E X E R C I SE S
DAY 2 (remember you can click the hashtag to see videos)
(QUADS/CALVES/GLUTES)
E XE RCISE
S ET S AND R EP S
DB LYING LEG CURLS
#DNFDBLYINGLEGCURL
4x 12-15
SLIDING LEG CURLS
(USE A TOWEL/SOCKS)
#DNFSLIDINGLC
4x 15
SINGLE LEG DEADLIFTS
#DNFSINGLELEGDBRDL
4x 15
(PER LEG)
RE C O MM E ND E D
W EI GH T / T IP S
15-20 POUND DUMBBELL.
SLOW AND CONTROLLED.
BODYWEIGHT.
KEEP BACK NEUTRAL,
SLOW AND CONTROLLED
MOVEMENTS.
Dumbbells should be
between 15-20 lbs.
Db reverse lunge x
4x 15
crusty lunge
(PER LEG)
#dnfREVERSELUNGEXCU (BOTH EXERCISES COUNT
RTSY
AS 1 REP)
3x 20
FROG PUMPS
#DNFRBFROGPUMP
RB GLUTE KICKBACKS
#DNFRBKICKBACKS
4x12
(PER LEG)
R E ST T I M E
30 SECONDS BETWEEN
SETS.
30 SECONDS BETWEEN
SETS.
HOLD 1 DB BETWEEN
BOTH HANDS.
30 SECONDS BETWEEN
SETS.
NO WAIT TIME WHEN
SWITCHING LEGS.
30 SECONDS BETWEEN
SETS.
PLACE DUMBBELL ON
PELVIS.
30 SECONDS BETWEEN
SETS.
DO THESE SLOW AND
30 SECONDS BETWEEN
CONTROLLED, SQUEEZE AT
SETS.
TOP.
NO WAIT TIME WHILE
SWITCHING LEGS).
42
DA R IH A N A N OVA .CO M
W E E K 8 E X E R C I SE S
DAY 3 (remember you can click the hashtag to see videos)
GLUTES FOCUSED
1
2
3
4
E X E R C IS E
S E T S A ND RE PS
JUMPING SQUAT X 2
PULSES
#dnfjumpsquatxpul
se
STATIONARY LUNGES
#DNFSTATIONARYLUN
GE
4x 20
(both exercises
count as 1 rep)
3x 12
(PER LEG)
REC OMM E NDED
REST TI ME
WE IGH T /T IPS
BODY WEIGHT.
35 SECONDS BETWEEN
SETS.
USE TWO DUMBBELLS 30 SECONDS BETWEEN
(1 IN EACH HAND)
SETS.
RB SUPINE HIP
60 REPS
USE A BAND WITH
ABDUCTIONS
(20 IN EACH POSITION) MEDIUM RESISTANCE.
#DNFSUPINEHA
**SEE VIDEO**
MONSTER WALKS
30 SECONDS
HOLD KETTLEBELL
#DNFMONSTERWALKS (DO AS MANY REPS AS
POSSIBLE)
RB LATERAL WALKS
30 SECONDS
USE A BAND WITH
#DNFRBLATERALWALK (DO AS MANY REPS AS MEDIUM RESISTANCE.
S
POSSIBLE)
RB GLUTE BRIDGES
30 REPS
USE A BAND WITH
#DNFRBGLUTEBRIDGE
MEDIUM RESISTANCE.
HOLD DB OVER PELVIS.
C ir c u it w i l l b e r epe ated a t ota l of 3 t im es.
NO BREAK, MOVE ONTO
EXERCISE BELOW
IMMEDIATELY.
NO BREAK, MOVE ONTO
EXERCISE BELOW
IMMEDIATELY.
NO BREAK, MOVE ONTO
EXERCISE BELOW
IMMEDIATELY.
TAKE A 1.5 MINUTE
BREAK THEN BEGIN
CIRCUIT FROM STEP 1
ALL OVER.
GO BACK TO #1 AND START
ALL OVER. REPEAT TWICE.
43
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YOU HAVE COMPLETED THE GUIDE!
I WANT TO THANK YOU FOR PURCHASING MY GUIDE AND COMPLETING IT! PLEASE SHARE YOUR
RESULTS AS YOU MAY BE THE REASON TO INSPIRE SOMEONE ELSE’S JOURNEY! YOU CAN USE THE
HASHTAG #DNFGIRLS TO SHARE YOUR RESULTS OR EMAIL INF O@DA RI H A NA N OVA .C O M WITH
PROGRESS PHOTOS!
TAKE BEFORE AND AFTER PHOTOS!
FOLLOW US ON INSTA BY CLICKING HERE TO BE INSPIRED BY OTHER #DNFGIRLS!
44
DA R IH A N A N OVA .CO M
D I SCLA I MER
We strongly advise that you consult with your physician before beginning this workout program, as not all exercises are suitable for
different individuals and levels of fitness. This program was built for healthy individuals with a solid baseline of fitness. Darihana Nova
has no medical experience or title and cannot suggest which exercises or workouts that will work for a specific individual. This program
is for educational purposes only and should not be used as a substitute for professional medical advice. You should understand that
when you are involved in any exercise or workout program, there is the possibility of physical injury. If you engage in this exercise or
workout program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to
yourself, and agree to release and discharge Darihana Nova from any and all claims or causes of action, known or unknown, arising out
of Darihana Nova’s negligence.
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