INTRO
INTRO
• #TheFitnessKi's Slim Fit Gym-Edition is a 10-week comprehensive
fitness program designed to build lean muscle while boosting your
metabolism, and burning body-fat. In addition to your program, I
have also provided a Nutrition Guide that explains what clean
eating means, teaches you how to calculate your daily calories, &
includes a grocery list to help you shop fresh!
• You’ll be training 4-5 days/week; and each week the workouts will
increase in intensity. With 10-weeks of consistent training expect a
flatter midsection, tighter arms and legs and a plump, lifted booty!
You can repeat this program as many times as you want, but make
sure to increase your weights or the number of reps so your body
never plateaus and you continue getting results! Also be sure to
recalculate your calories/macros about every 4-6 weeks, (as the
stronger you get, the more fuel your body will require)!
• I have divided the workouts into 3 stages: Conditioning, Muscle
Building, & Strength. The Conditioning phase will focus primarily on
muscle and aerobic endurance. The second phase, as the name
suggests, will focus more on building lean muscle that will increase
our meteabolism. The last phase will be a continuation of phase 2;
taking functional movements that we have already learned and
perfected, and trying them in new ways while increasing the
intensity.
• I have also provided videos for all the exercises in this program so
you’ll know exactly how to perform each movement. Simply click
on the name of the movement and a video will pop up in a different
window. Make sure your form is correct to prevent injury and to
receive max benefits from the movements. I recommend going
over the movements before your workouts, so you don’t waste
time viewing videos during your workouts.
EQUIPMENT
• Resistance Band Mini Loops [You an purchase a pack of “Limm
Bands” on Amazon or my website using my Promo Code:
TFKI2018]
• Access to a gym facility that has free weights [dumbbell], barbells
[for squats and deadlifts], free standing & cable machines [leg
press, lat pulldowns, pull-up machine, bike, jump rope, etc.]
• APPS NEEDED: Calorie/Macro Tracking App: iMacro or MyFitnessPal;
Timer App: Seconds ; Food Scanning App: Fooducate
BODY TYPE &
CALCULATING CALORIES
There are 3 main body types: Ectomorphs, Mesomorph, & Endomorphs. Each
body type responds differently to macronutrients, so we base our calculated
macros [Carbs, Protein & Fat] on our personal body types. Below, choose the
body type that BEST describes your physique. But first, let’s start with
calories.
1
CALCULATE DAILY
CALORIES
Click & go to http://www.superskinnyme.com/calculate-tdee.html. Follow
instructions to calculate BMR [how many calories your body burns naturally to
perform daily functions], then follow instructions to calculate TDEE [how many
calories your body will burn with physical activity included]. When calculating
the TDEE, choose Activity Level 1.55 (moderately active) if plan to hit all 3 of
the JustPeachy workouts in addition to 2 more days on your own.
• In order to lose 1lb a week subtract 500 to your calculated TDEE.
• In order to lose 2lbs a week subtract 1000 from your calculated TDEE.
• To maintain your current weight, while making lean muscle gains & burning
body-fat do not add or subtract anything.
Write down this new calorie number, if applicable. These are the amount of
calories you need daily.
2
CHOOSE BODY TYPE
• Ectomorphs are naturally the with skinny limbs, a high tolerance for carbs,
and a naturally fast metabolism making it difficult to gain weight (muscle or
fat). Their macro ratio would be best at: 50% Carbs, 30% Protein, 20%
Fats.
• Mesomorphs are naturally muscular and athletic with wider shoulders and
smaller waist. Gains muscles easily and can gain fat more easily than an
ectomorph. Their recommended macro ratio is: 40% Carbs, 30% Protein,
30% Fats.
• Endomorphs are naturally broad and thick with a larger frame. They gain fat
easily, making it difficult to lose weight. Low carb tolerance. Recommended
macro ratio: 25% Carbs, 35% Protein, 40% Fats.
3
CALCULATE MACROS
Click & go to https://BioKeto.com/macro-calculator
Click “Personalized Macronutrient Calculator” “Enter Daily Calories” (use the
calorie number you calculated in Step 1).
Go to “Adjust Ratios”. Set Carbs, Protein & Fats percentages using the above
ratios for the body type that best fits you from Step 2.
Right those numbers down & insert them into the ‘Settings’ of a Macro Tracker
app [“iMacro” or “MyFitnessPal”. I personally love iMacro]. Use either app to
keep track of Fat, Carb & Protein intake daily; these numbers make up your
calories.
When meal prepping, adjust serving sizes to fit your macros to make sure
you’re not overeating which will slow down your results.
MACRO CHEAT SHEET
MACRONUTRIENTS [MACROS]: Carbohydrates, Protein & Fats. Your body needs
ALL of these to perform properly and stay healthy. [Yes, even carbs!]
CLEAN CARBS
PROTEIN [*VEGGIE OPTION]
• Whole Sprouted Grain Bread [Ezekiel bread,
Ezekiel sprouted grain wraps, Dave’s Killer Bread]
• Chicken breasts, chicken thighs [skinless], Ground
chicken
• Ground turkey / turkey patty
• Kodiak Cakes brand protein pancakes & frozen
waffles
• Jasmine Rice / Brown Rice
• Ground Bison / bison patty
• Chicken breakfast sausage [Applegate brand]
• Red Potato / Sweet Potato
• Salmon
• Whole-Grain Pasta
• Cod
• Quinoa
• MSC-certified Canned tuna [look for pole-and-light
caught’ or “ troll caught” on label]
• Seitan or Tofu [*veggie]
• Plain Oatmeal
• Plain, lightly salted Rice cakes
• Lightly salted popcorn
• Carrots
• Beyond Meat “beef” crumbles / “burger” patties
[*veggie]
• Celery
• Gardenburger patties [*veggie]
• Cucumbers
• Egg white [*veggie]
• Asparagus
• Black Beans [*veggie]
• Green Beans [fresh or frozen]
• Red / Green Lentils [*veggie]
• Kale
• Spinach
• Brussel sprouts
• Red / Green / Orange Peppers
• Whey protein powder [Nutrabio brand or Isopure
brand recommended]
• Vegan protein powder
• Tomatoes / Onions
CLEAN FATS
FRUITS
• Natural Nut Butters [Peanut / Almond / Cashew]
• Strawberries
• 100% Organic California Olive Oil / Coconut Oil /
Grapeseed Oil / Hemp Oil
• Blackberries
• Tahini / Ghee
• Grapefruit
• Hemp hearts
• Apples [best post/pre-workout]
• Avocado
• Bananas [best post/pre workout]
• Olives
• Kiwi
• Edamame
• Hummus
• Hummus
• Almonds / Pistachios
• Plain Sunflower seeds / Pumpkin seeds
• Chia seeds / Flaxseeds
• Brussel sprouts
• Raspberries
CONDIMENTS/
SEASONINGS
• All-natural Brown or Yellow mustard
• Red / Green / Orange Peppers
• Tabasco or Sriracha hot sauce
• Tomatoes
• 100% Raw Honey
• Onions
• Balsamic Vinaigrette [No Ranch, Caeser, Bleu
Cheese, Honey Mustard]
• Oll & Vinegar
FLUID INTAKE
• 1 GALLON/ DAY
• Green Tea
• Fresh Ginger Tea
• Himalayan Pink Salt / Celtic Sea Salt
• Organic Cracked Pepper / Cayenne Pepper
• Turmeric / Oregano / Thyme
• Organic Garlic Powder / Onion Powder [NO
seasoning packets or processed seasoning mixes;
no Tony’s, no Adobo, no Season-All, no Ms. Dash]
SUPPLEMENTS
• If you’re vegetarian/vegan or if you don’t think you get in
enough protein from meat, I recommend investing in a good
Protein powder. I recommend vegan protein powders,
whether you’re vegan or not, because it Sprouts, Whole
Foods and Fresh Market also sell natural protein powders as
well. Make sure your protein powders don’t have many
ingredients; usually the more ingredients, the moreprocessed and less natural it is.
• EAAs [Eyesential Amino Acids]: **Optional; recommended
for vegans and vegetarians who can’t get most of their
protein from meat
• Creatine: Natural supplement used to build muscle, increase
strength and increase overall athletic performance. It boosts
the formation of protein that creates new muscle fibers,
thus speeding up muscle growth, which will in turn increase
your metabolism. I HIGHLY recommend this supplement,
especially if you’re vegan/vegetarian. It is available in power
and pill form. Make sure the only ingredient is creatine.
• I recommend downloading an app called “Fooducate”. It
basically gives every food item a “grade” from A+ to F. I use
it whenever I go grocery shopping, if I’m unsure if something
is clean or not. You just scan the barcode and it’ll tell you if
it’s healthy or not. Don’t get anything below a Grade B+.
• I also recommend downloading an app called iMacro or
MyFitnessPal to help you track your calories & macros to
make sure you’re eating enough food.
TRAINING TIPS
• PUSH YOURSELF! The goal here is to gain lean muscle in order to
increase metabolism. If a weight feels too light [if you’re not struggling on the
last 3 reps it’s too light] go heavier by 5-10lbs pounds].
• TRACK YOUR WEIGHTS! Keep a small book, or use your phone to
keep track of what weights you use for all movements, so the following g
week you can try to increase weights. At least, make it a goal to increase in
weight every week.
• PAY ATTENTION TO REST TIMES! I have given rest time for every
movement! Keep a timer with you to make sure you’re not going over in
Rest!
• I recommend wearing FLAT-footed shoes while doing leg exercises.
[Barefoot is better]. Running shoes are okay, but flat shoes, like Vans or
Converses will help your form drastically! Make sure your feet stayed planted
on the ground, and you’re pushing through your HEELS, not toes! Your heels
should NEVER leave the ground while performing squats, lunges, deadlifts,
etc. If you can’t wiggle your toes while you’re deep into your squat, shift your
weight to your heels! Remember: FORM IS EVERYTHING. We only count
GOOD reps with GOOD form. TIP: Record form & post to Facebook group
so I can critique form.
• Keep your core tight! [Imagine someone bout to punch you in the
stomach, & you tighten your core to soften the blow. This is what I mean].
Keeping a tight, rigid core will prevent back pains/injuries, stabilize your spine
and torso, and will give your abs a workout as well!
• STRETCH & NEVER SKIP WARM-UPS! After EVERY workout, for at
least 5 minutes.Your muscles will be sore. Stretch them out! [Arms too!] I
HIGHLY recommend using a Foam Roller. Slowly roll your legs, back, butt,
pausing where it hurts the most, then continuing to roll. Imagine you have
little knots in your muscles that you’re trying to roll out. This will hurt a little,
but will feel great afterwards and the next day!
TRAINING CALENDARS
SUN
MON
30-45 mins
Cardio
Machine (try
to increase
WEEK 1 speed every
3 minutes)
Workout A
+
Treadmill
Sprints
(1min Jog,
30s Max
Effort Sprint
= 5 total)
30-45 mins
Workout A
Cardio
+
Machine (try Jump Rope
to increase
Intervals
WEEK 2 speed every (45s Jump,
3 minutes) 30s Rest = 6
total; Goal:
50-60 jumps)
SUN
REST or 45
mins Cardio
Machine
WEEK 3
REST or 45
mins Cardio
Machine
WEEK 4
REST or 60
mins Cardio
Machine
WEEK 5
REST or 60
mins Cardio
Machine
WEEK 6
SUN
REST or 60
mins Cardio
Machine
WEEK 7
REST or 60
mins Cardio
Machine
WEEK 8
REST or 60
mins Cardio
Machine
WEEK 9
REST or 60
mins Cardio
Machine
WEEK 10
STAGE 1: CONDITIONING
TUES
WED
THURS
FRI
SAT
Workout B
30-45 mins Workout C Workout D 30-45 mins
Cardio
+
Cardio
Machine (try Jump Rope
Machine
to increase
Intervals
(try to
speed every 3 (1min Jog,
increase
minutes)
30s Max
speed
Effort Sprint
every 3
= 5 total)
minutes)
Workout B
30-45 mins Workout C Workout D 30-45 mins
Cardio
+
Cardio
Machine (try Jump Rope
Machine
to increase
Intervals
(try to
speed every 3 (45s Jump,
increase
minutes)
30s Rest = 6
speed
total; Goal:
every 3
50-60 jumps)
minutes)
STAGE 2: MUSCLE ENDURANCE
MON
TUES
WED
THURS
Workout A Workout B
+
Treadmill
Sprints
(1min Jog,
30s Max
Effort Sprint
= 6 total)
FRI
SAT
Workout C Workout D REST or 45
+
mins Cardio
Jump Rope
Machine
Intervals
(45s Jump,
30s Rest = 6
total; Goal:
50-60
jumps)
Workout A Workout B
Workout C Workout D
+
+
+
Treadmill
Jump Rope Jump Rope
Sprints
Intervals
Intervals
(30s Jog,
FULL REST (45s Jump, (45s Jump, FULL REST
30s Max
30s Rest = 6 30s Rest =
Effort Sprint
total; Goal:
6 total;
= 6 total)
50-60 jumps) Goal: 50-60
jumps)
Workout A
Workout B
Workout C Workout D
+
+
+
Treadmill
Jump Rope
Treadmill
Sprints
Intervals
Sprints
FULL REST
FULL REST
(30s Jog,
(30s Jump,
(30s Jog,
30s Max
30s Rest = 6
30s Max
Effort Sprint total; Goal:
Effort Sprint
= 6 total)
50-60 jumps)
= 6 total)
Workout A Workout B
Workout C Workout D
+
+
+
+
Treadmill
15 mins
Treadmill
15 mins
Sprints
Cardio
Sprints
Cardio
FULL REST
FULL REST
(30s Jog,
(30s Jog,
30s Max
30s Max
Effort Sprint
Effort Sprint
= 5 total)
= 5 total)
MON
REST or 45
mins Cardio
Machine
STAGE 3: STRENGTH
TUES
WED
THURS
FRI
SAT
Workout A Workout B
Workout C Workout D
+
+
+
+
Treadmill Jump Rope
Treadmill Jump Rope
Sprints
Intervals
Sprints
Intervals
FULL REST
FULL REST
(30s Jog,
(30s Jump,
(30s Jog,
(30s Jump,
30s Max 30s Rest = 6
30s Max 30s Rest = 6
Effort Sprint total; Goal:
Effort Sprint total; Goal:
= 6 total)
60 jumps)
= 6 total)
60 jumps)
Workout A Workout B
Workout C Workout D
+
+
+
+
Treadmill Jump Rope
Treadmill Jump Rope
Sprints
Intervals
Sprints
Intervals
FULL REST
FULL REST
(30s Jog,
(20s Jump,
(30s Jog,
(20s Jump,
30s Max 25s Rest = 6
30s Max 25s Rest = 6
Effort Sprint total; Goal:
Effort Sprint total; Goal:
= 7 total)
50 jumps)
= 6 total)
60 jumps)
Workout A Workout B
Workout C Workout D
+
+
+
+
Treadmill Jump Rope
Treadmill Jump Rope
Sprints
Intervals
Sprints
Intervals
FULL REST
FULL REST
(30 Jog, 30s (20s Jump,
(30 Jog, 30s (20s Jump,
Max Effort 25s Rest = 7
Max Effort 25s Rest = 7
Sprint = 7 total; Goal:
Sprint = 7 total; Goal:
total)
50 jumps)
total)
60 jumps)
Workout A Workout B
Workout C Workout D REST or 60
+
+
+
+
mins Cardio
15 mins
Jump Rope
15 mins
Jump Rope
Machine
Incline Jog
Intervals
Incline Jog
Intervals
FULL REST
(30s Jump,
(20s Jump,
30s Rest = 6
25s Rest = 7
total; Goal:
total; Goal:
60 jumps)
60 jumps)
WORKOUT NOTES
& LEGEND
• SETS. The number of sets & reps are listed for each
movement. Knock out as many reps as you can, until
muscle failure or when form begins to break. We only
count reps with good form!
• WEIGHT. Always begin with a comfortable, but
challenging weight. Stay at same weight for all set of a
movement, and try to increase weight the next time that
movement is scheduled during a workout.
• *REP RANGE. Each exercise has a "rep range." When
you are able to reach the maximum rep amount for each
of the 3 sets, add weight the next time you perform that
exercise.
• REST TIME. Each set contains a certain amount of rest. It
is imperative that you abide by this time limit to ensure the
best results.
• Some workouts will include “SUPERSETS” indicated by
“1a” and “1b”, etc. Movements in a Superset are to be
completed back to back with little to no rest, until all
movements in the set have been completed.
For example:
1a. Squats: 3x12 1b. Push-ups: 3x10, means perform 12
Squats, then immediately follow squats with 10 Push-ups
= 1 set. Complete a total of 3 sets.
• DB= Dumbbell
BW= Bodyweight
SA= Single-arm
SL= Single-leg
• For single-leg or single-arm movements be sure to begin
with the opposite leg/arm each set.
• Be sure not to skip the warm-ups. If your muscles begin to
feel really tight during a workout, stop, stretch them out
then continue.
• Make sure your form is correct. If you feel like your form is
wrong, record yourself from 2 angles and email/DM me for
possible correction!
STAGE 1 WORKOUTS
CONDITIONING: WEEKS 1-2
• Day 1 - Cardio
• Day 2 - Workout A
• Day 3 - Workout B
• Day 4 - Cardio
• Day 5 - Workout C
• Day 5 - Workout D
• Day 7 - Cardio
WORKOUT A
WARM-UP
- Bike: 3 mins
-Superman: 1x15-18
- Bird-Dog: 1x15/side
- Band Walks: 1x15/side
- Band Fire Hydrants: 2x15, hold for 10 secs on the last rep
-Band Clamshells: 1x15/side
-Side Lunge: 2x15/leg [one leg @ a time]
Movement
Sets
Rep Range
Rest
Time
Goblet Squat
3
18-20
1m
Lat Pulldown
3
18-20
45s-60s
DB Romanian Deadlift
3
18
1m
SA Bent Over Row
3
18/arm
1m
DB Glute Bridge w/ resistance
3
18
45s-60s
3
20 steps [10
steps/leg]
1m
3
15
45s
3
15
1m
3
15
20s or
less
band right above knees
DB Walking Lunge
Standing DB Calf Raise
Lying or Seated Leg Curl
[**briefly stretch hamstrings in
between sets to prevent excessive
tightness]
Reverse Crunch
WORKOUT B
WARM-UP
- Treadmill/Elliptical: 3 mins
- Bird-Dog: 1x15/side
- Band Pull-Apart: 1x15
- Band Over & Back: 1x20 total
- Plank Hand Outs: 1x12 total
Movement
Sets
Rep Range
Rest
Time
Face Pull
3
15-18
1m
Seated Row
3
15
1m
DB Bench Press
3
15
1m
Chest Fly Machine
3
15
45-60s
Seated Shoulder Press Machine
3
20
1m
Tricep Rope Pushdown
3
20
1m
Seated Bicep Curl
3
15
1m
2
12
20s or
less
Sit-up
WORKOUT C
WARM-UP
- Bike: 3 mins
-Superman: 1x15-18
- Bird-Dog: 1x15/side
- Band Walks: 1x15/side
- Band Fire Hydrants: 2x15, hold for 10 secs on the last rep
-Band Clamshells: 1x15/side
-Side Lunge: 2x15/leg [one leg @ a time]
Movement
Sets
Rep Range
3
20 total [10
steps
1b. Goblet Squat Pulse
3
20
Lat Pulldown
3
18-20
45s-60s
Goblet Reverse Lunge
[alternating]
3
20 total
1m
SA Bent Over Row
3
18/arm
1m
DB Glute Bridge w/ resistance
3
18
45s-60s
3
15
45s
[**briefly stretch hamstrings in
between sets to prevent excessive
tightness]
3
15
1m
Horizontal Leg Press Machine
3
15
1m
3
15
20s or
less
1a. DB Step-Ups [Alternating]
band right above knees
Standing DB Calf Raise
Rest
Time
1m
Lying or Seated Leg Curl
Reverse Crunch
WORKOUT D
WARM-UP
- Treadmill/Elliptical: 3 mins
- Bird-Dog: 1x15/side
- Band Pull-Apart: 1x15
- Band Over & Back: 1x20 total
- Plank Hand Outs: 1x12 total
Movement
Sets
Rep Range
Rest
Time
Face Pull
3
15-18
1m
Incline DB Row
3
15
1m
DB Bench Press
3
15
1m
Chest Press Machine
3
15
45-60s
1a. Neutral Front Raise [palms
3
15
1b. DB Lateral Raise
3
15
Tricep Rope Pushdown
3
20
1m
Seated Bicep Curl
3
15
1m
2
12
20s or
less
facing each other]
Sit-up
1m
STAGE 2 WORKOUTS
MUSCLE ENDURANCE: WEEKS 3-6
• Day 1 - Cardio
• Day 2 - Workout A
• Day 3 - Workout B
• Day 4 - Cardio/Rest
• Day 5 - Workout C
• Day 5 - Workout D
• Day 7 - Rest/Cardio
WORKOUT A
WARM-UP
- Bike: 3 mins
-Superman: 1x15-18
- Bird-Dog: 1x15/side
- Band Walks: 1x15/side
- Band Fire Hydrants: 2x15, hold for 10 secs on the last rep
-Band Clamshells: 1x15/side
-Side Lunge: 2x15/leg [one leg @ a time]
Movement
1a. DB Squat Thruster
1b. DB Glute Bridge w/ resistance
band right above knees
2a. Lat Pulldown
2b. DB Reverse Lunge [one leg @
Sets
Rep Range
3
18-20
3
18-20
3
15-18
Rest
Time
60s-90s
1m
3
20
3a. DB Romanian Deadlift
[Advanced: Barbell RDL]
3
15-18
3b. Pop Squat with Toe Touch
3
18-20 touches
SA Bent Over Row
3
18/side
1m
3
15
1m
3
15
20s or
less
Sets
Rep
Minimum
Rest
Time
Face Pull
3
15-18
1m
Neutral Grip Bench Press
3
15
1m
Chest Fly Machine
3
15
45-60s
Neutral Front Raise
3
15-18
1m
Seated Row
3
15
1m
Tricep Rope Pushdown
3
20
1m
Seated Bicep Curl
3
15
1m
Bench Dip
3
10-12
1m
3
30 total
20s or
less
a time]
60s-90s
Lying or Seated Leg Curl
[**briefly stretch hamstrings in
between sets to prevent excessive
tightness]
Reverse Crunch
WORKOUT B
WARM-UP
- Treadmill/Elliptical: 3 mins
- Bird-Dog: 1x15/side
- Band Pull-Apart: 1x15
- Band Over & Back: 1x20 total
- Plank Hand Outs: 1x12 total
Movement
Slow Bicycle Crunch
WORKOUT C
WARM-UP
- Bike: 3 mins
-Superman: 1x15-18
- Bird-Dog: 1x15/side
- Band Walks: 1x15/side
- Band Fire Hydrants: 2x15, hold for 10 secs on the last rep
-Band Clamshells: 1x15/side
-Side Lunge: 2x15/leg [one leg @ a time]
Movement
Sets
Rep
Minimum
Rest
Time
Lat Pulldown
3
18
45s-60s
1a. Goblet Squat [Advanced:
Barbell Back Squat]
3
18
1b. Pop Squat
3
18-20
SA Bent Over Row
3
15
45s
Barbell Hip Thrust
3
15
1m
Forward + Reverse Lunge
Complex [start with BW or light-
3
16/leg
1m
DB Romanian Deadlift
[Advanced: Barbell RDL]
3
15
60s
[**WIDE-STANCE; feet placed wide
on platform] *DO NOT LOCK OUT
KNEES
3
15
1m
Standing DB Calf Raise
3
15
45s
3
15
20s or
less
Sets
Rep
Minimum
Rest
Time
Face Pull
3
15-18
1m
Single-Arm DB Bench Press
3
15/arm
1m
Chest Fly Machine
3
15
45-60s
1a. Standing Arnold Press
3
15-18
1b. Lateral Raise
3
15-18
Seated Row
3
15
2a. Overhead Tricep Extension
3
15-18
2b. Hammer Curl
3
15-18
Bench Dip
3
10-12
1m
3
30 total
20s or
less
60-90s
weight DB’s at side]
Horizontal Leg Press Machine
[Advanced: Decline Leg Press]
Reverse Crunch
WORKOUT D
WARM-UP
- Treadmill/Elliptical: 3 mins
- Bird-Dog: 1x15/side
- Band Pull-Apart: 1x15
- Band Over & Back: 1x20 total
- Plank Hand Outs: 1x12 total
Movement
Slow Bicycle Crunch
1m
1m
1m
STAGE 3 WORKOUTS
STRENGTH: WEEKS 7-10
• Day 1 - Reset/Cardio
• Day 2 - Workout A
• Day 3 - Workout B
• Day 4 - Rest
• Day 5 - Workout C
• Day 5 - Workout D
• Day 7 - Rest/Cardio
WORKOUT A
WARM-UP
- Bike: 3 mins
-Superman: 1x15-18
- Bird-Dog: 1x15/side
- Band Walks: 1x15/side
- Band Fire Hydrants: 2x15, hold for 10 secs on the last rep
-Band Clamshells: 1x15/side
-Side Lunge: 2x15/leg [one leg @ a time]
Movement
Sets
Rep
Minimum
1a. Barbell Back Squat
3
15
1b. Frog Jump
3
18-20
Lat Pulldown
3
18
2a. Barbell Romanian Deadlift
3
15-18
Rest
Time
60s-90s
45s-60s
1m
2b. Elevated Single-Leg Glute
Bridge
3
15-18/leg
DB Split Squat [try bodyweight
3
15/leg
1m
3
15
45s or
less
3
15
20s or
less
first, then add DB’s]
Seated Calf Raise Machine
Reverse Crunch
WORKOUT B
WARM-UP
- Treadmill/Elliptical: 3 mins
- Bird-Dog: 1x15/side
- Band Pull-Apart: 1x15
- Band Over & Back: 1x20 total
- Plank Hand Outs: 1x12 total
Movement
Sets
Rep
Minimum
Rest
Time
Assisted Pull-Up Machine [or
Assisted Band Pull-Up]
3
10-12
1m
Face Pull
3
15-18
1m
Hammer Curl + Neutral
Shoulder Press Complex
3
15-18
1m
Incline DB Bench Press
3
15
45-60s
Overhead Tricep Extension
3
15-18
1m
Seated Row
3
15
1m
2a. Bench Dip
3
12
2b. Hammer Curl
3
15-18
3
30 total
Slow Bicycle Crunch
1m
20s or
less
WORKOUT C
WARM-UP
- Bike: 3 mins
-Superman: 1x15-18
- Bird-Dog: 1x15/side
- Band Walks: 1x15/side
- Band Fire Hydrants: 2x15, hold for 10 secs on the last rep
-Band Clamshells: 1x15/side
-Side Lunge: 2x15/leg [one leg @ a time]
Movement
Sets
Rep
Minimum
Rest
Time
Lat Pulldown
3
18
45s-60s
1a. Barbell Hip Thrust
3
15
1b. Kettlebell Swing
3
15-18
Incline DB Row
3
15
1m
2a. Reverse Lunge w/ Knee
Raise [one leg @ a time]
3
15/leg
60-90s
2b. Goblet Squat
3
15
3a. Lying or Seated Leg Curl
3
12-15
[**briefly stretch hamstrings in
between sets to prevent excessive
tightness]
60-90s
60s
3b. Leg Extension Machine
Slow Bicycle Crunch
3
12-15
3
30 total
20s or
less
WORKOUT D
WARM-UP
- Treadmill/Elliptical: 3 mins
- Bird-Dog: 1x15/side
- Band Pull-Apart: 1x15
- Band Over & Back: 1x20 total
- Plank Hand Outs: 1x12 total
Movement
Sets
Rep
Minimum
Rest
Time
Assisted Pull-Up Machine [or
Assisted Band Pull-Up]
3
15-18
1m
Lat Pulldown
3
10-12
1m
Single-Arm DB Bench Press
3
15/arm
1m
Tricep Skullcrusher
3
15
1m
1a. Standing Arnold Press
3
15-18
1b. Neutral Front Raise [palms
3
15-18
Seated Row
3
15
2a. Overhead Tricep Extension
3
15-18
2b. Hammer Curl
3
15-18
facing each other]
1m
1m
1m
MOVEMENTS THAT ARE
COMMONLY DONE WRONG
Be sure to study the form of these
movements, as they are commonly does
incorrectly! Record yourself, and compare
form to picture.
ROMANIAN DEADLIFT
1.Hold dumbbells by hips. Your shoulders
should be back, your back arched, and
your knees slightly bent. This will be
your starting position.
2.Lower the dumbbells by moving your
butt back as far as you can. Keep the
dumbbells close to your body, your head
looking forward, and your shoulders
back. Bend until dumbbells are just
below the knee.
3.At the bottom of your range of motion,
return the starting position by driving
the hips forward to stand up tall.
PUSH-UP
1.Lie on the floor face down and place
your hands shoulders width apart while
holding your torso up at arms length,
heads right under chest.
2.Next, lower yourself downward until
your chest almost touches the floor as
you inhale.
3.Now breathe out and press your upper
body back up to the starting position
while squeezing your chest.
4.After a brief pause at the top
contracted position, you can begin to
lower yourself downward again.
HIP THRUST
1.Begin seated on the ground with a
bench/couch directly behind you.
Have a dumbbell ready on your leg.
2. Place the dumbbell so that it is
directly above your hips, and lean
back against the couch so that your
shoulder blades are near the top of it.
3.Begin the movement by driving
through your feet, extending your
hips vertically. Your weight should be
supported by your shoulder blades
and your feet. Extend as far as
possible, then reverse the motion to
return to the starting position.
BENT-OVER ROW
1.Holding dumbbells palms facing down,
bend your knees slightly and bring
your torso forward, by bending at the
waist, while keeping the back straight
until it is almost parallel to the floor.
Tip: Make sure that you keep the
head up. The dumbbells should hang
directly in front of you as your arms
hang perpendicular to the floor and
your torso. This is your starting
position.
SIDE LUNGE
1.Assume an athletic standing position,
with the knees and hips slightly bent,
feet shoulder-width apart, and the
head and chest up. This will be your
starting position.
2.Staying low, take a slow, lateral step
to the right. Keep your toes pointed
forward and stay low. Extend the left
knee, driving your weight to the right,
flexing the knee and hip into a side
lunge. Maintain good posture through
the entire spine, keeping your head
and chest up.
3.Pause at the bottom of the motion,
and then extend through the working
leg to return to a standing position,
transitioning into a lunge to the
opposite side.
2.Now, while keeping the torso
stationary, breathe out and lift the
barbell to you. Keep the elbows close
to the body and only use the
forearms to hold the weight. At the
top contracted position, squeeze the
back muscles and hold for a brief
pause.
3.Then inhale and slowly lower the
dumbbells back to the starting
position.
**Make sure you NEVER slouch as this
will cause lower back soreness.
Movement description courtesy of bodybuilding.com