Lean Eating for Women –

Fourth Phase (4 weeks)

They’re not called weights because they’re light.
There are many misconceptions about exercise – what it should do, how it should feel and what it
should look like. At this point, we hope it’s clear that there’s a big difference between the way fat-
loss is conventionally approached and the way that we do things. The good news for you is that
there’s also a big difference in terms of results.
This phase will get you to push yourself further in terms of strength. We’re going to set some
records here. However, as you know, we’ll never put numbers ahead of movement quality.
Getting stronger right now is going to lay some very important groundwork and allow you to work
at a higher capacity. Getting more done in the same amount of time can have a huge impact on
your ability to lose fat.
Remember: This isn’t a sprint; it’s a marathon. Where you are a year from now is much more
important to us than where you are next week. That’s why you’re making a big investment in the
long haul. Increased mobility, strength and body awareness . . . what you’re doing right now isn’t
the climactic final scene in the movie of your life. It’s the stuff that you’ll flash back to far (far) later.
You’ll need it, though, so let’s get started on that montage!

1  LEAN EATING FOR WOMEN | PHASE 4 (4 WEEKS) 

Calendar

MON TUES WED THURS FRI SAT SUN

Week Workout 1 Intervals Workout 2 Active Workout 1 Intervals Off

recovery
1
Week Workout 2 Intervals Workout 1 Active Workout 2 Intervals Off
recovery
2
Week Workout 1 Intervals Workout 2 Active Workout 1 Intervals Off
recovery
3
Week Workout 2 Intervals Workout 1 Active Workout 2 Intervals Off
recovery
4

2  LEAN EATING FOR WOMEN | PHASE 4 (4 WEEKS) 

Warm-up

Foam rolling work

 IT bands (side of legs) Key points:

 Hip flexors (hips) Complete 5-10 passes of each.
 Quads (front of legs)
Keep your muscles relaxed (even
 Hamstrings (back of legs)
though you will feel moderate pain).
 Adductors (low and high; inside of legs)
 Glutes Keep duration under a minute for any
 Upper back one area.
 Lats

Stretches

 Pecs Key points:

 Lats From the list, pick only two of the
 Hip flexors stretches and hold for 60 seconds
 Hamstrings each.
 Adductors Choose the stretches that you find the
 External rotators (10 repetitions) most challenging.

Mobility

 Ankle mobility (middle, inside and outside) Key points:

 Wall slides Complete 5-10 repetitions of each.
 Hugging hip lift
Important: don’t simply go through the
 Scapular push-ups
motions. Take your time on each
 Assisted rear lunge
movement, concentrating on what
 Prone hip flexion you’re supposed to feel.
 Lateral squat
 Standing X-band abduction Your goal isn’t to achieve the greatest
 Assisted squat range of motion possible with any
 Shoulder dislocations particular movement, but to use the
right muscles and joints.
  

Note:
You can view the video of the entire warm-up sequence in Today’s Workout (from your Lean
Eating home page.)

3  LEAN EATING FOR WOMEN | PHASE 4 (4 WEEKS) 

Workout 1

WARM-UP

Group 1

A) Standing cable chop with lunge (10 reps/side) Week 1 – do 2 rounds of group 1
Rest 60 seconds Week 2 – do 2 rounds of group 1
Week 3 – do 2 rounds of group 1
B) Slow knees to stability ball (10 reps/side)
Week 4 – do 3 rounds of group 1
Rest 60 seconds, repeat

Group 2

A) Lateral lunge (8 reps/side) Week 1 – do 3 rounds of group 2

Rest 60 seconds Week 2 – do 4 rounds of group 2
Week 3 – do 4 rounds of group 2
B) Single-arm dumbbell press (from ½ kneel) (8 reps/side)
Week 4 – do 4 rounds of group 2
Rest 60 seconds, repeat

Group 3

A) Pull-through (8 reps) Week 1 – do 2 rounds of group 3

Rest 60 seconds Week 2 – do 3 rounds of group 3
Week 3 – do 3 rounds of group 3
B) Inverted row (8 reps)
Week 4 – do 4 rounds of group 3
Rest 60 seconds, repeat

Group 4
Week 1 – do 2 rounds of group 4
A) Rear-elevated split squat (10 reps/side)
Week 2 – do 2 rounds of group 4
B) Single-arm cable pull-down (10 reps/side) Week 3 – do 3 rounds of group 4
C) Squat to triple-extension (10 reps) Week 4 – do 3 rounds of group 4
Rest 60 seconds, repeat

Note:
Ensure that your first set (particularly in the first group) is light enough for you to demonstrate
immaculate technique (with plenty of room to spare). Your goals are to develop strength through
the exercises in the first 3 groups and to push the pace in terms of speed (keeping things
relatively light) in the last group.

4  LEAN EATING FOR WOMEN | PHASE 4 (4 WEEKS) 

Workout 2

WARM-UP

Group 1

A) Straight-arm band pull-down (10 reps) Week 1 – do 2 rounds of group 1

Rest 60 seconds Week 2 – do 2 rounds of group 1
Week 3 – do 2 rounds of group 1
B) Figure 8s on stability ball (perform for 60 seconds)
Week 4 – do 3 rounds of group 1
Rest 60 seconds, repeat

Group 2

A) Front squat (8 reps) Week 1 – do 3 rounds of group 2

Rest 60 seconds Week 2 – do 4 rounds of group 2
Week 3 – do 4 rounds of group 2
B) X-band pull-down (8 reps)
Week 4 – do 4 rounds of group 2
Rest 60 seconds, repeat

Group 3

A) Single-leg RDL (2 dumbbells to box) (8 reps/side) Week 1 – do 2 rounds of group 3

Rest 60 seconds Week 2 – do 3 rounds of group 3
Week 3 – do 3 rounds of group 3
B) Modified push-up (8 reps)
Week 4 – do 4 rounds of group 3
Rest 60 seconds, repeat

Group 4
Week 1 – do 2 rounds of group 4
A) Alternating squat to diagonal press (10 reps/side)
Week 2 – do 2 rounds of group 4
B) 3-point dumbbell row from ½ plank (10 reps/side) Week 3 – do 3 rounds of group 4
C) Lateral box walk-over (10 reps) Week 4 – do 3 rounds of group 4
Rest 60 seconds, repeat

Note:
Ensure that your first set (particularly in the first group) is light enough for you to demonstrate
immaculate technique (with plenty of room to spare). Your goals are to develop strength through
the exercises in the first 3 groups and to push the pace in terms of speed (keeping things
relatively light) in the last group.

5  LEAN EATING FOR WOMEN | PHASE 4 (4 WEEKS) 

Active recovery

WARM-UP (OPTIONAL)

Mildly to moderately challenging work– preferably outdoors Week 1 – do 30 minutes

Week 2 – do 30 minutes
Week 3 – do 30 minutes
Week 4 – do 30 minutes

Note:
This activity is intended to be relatively easy. Your goal should be to find an activity (outside of the
gym) that will provide a change of pace and leave you feeling better than when you started.

6  LEAN EATING FOR WOMEN | PHASE 4 (4 WEEKS) 

Intervals

WARM-UP

Perform 30 seconds of all-out work followed Week 1 – do 4 rounds

by 20-30 seconds of light work, repeat Week 2 – do 6 rounds
Week 3 – do 8 rounds
Week 4 – do 8 rounds

Note:
Choose a low-impact exercise, such as stationary biking, sled pulling or swimming. Your goal is to
work at peak intensity for each 30-second interval. The 20-30 seconds in between should be slow
and recovery-oriented.

7  LEAN EATING FOR WOMEN | PHASE 4 (4 WEEKS) 

Phase 4 –
Exercise Directory

Workout 1
Standing cable chop with lunge ....................................................................................................... 9
Slow knees to stability ball ............................................................................................................. 10
Lateral lunge .................................................................................................................................. 11
Single-arm dumbbell press (from ½ kneel) .................................................................................... 12
Pull-through .................................................................................................................................. 13
Inverted row .................................................................................................................................. 14
Rear elevated split squat ............................................................................................................... 15
Single-arm cable pull-down ........................................................................................................... 16
Squat to triple extension ................................................................................................................ 17

Workout 2 
Straight-arm band pull-down.......................................................................................................... 18
Figure 8s on stability ball .............................................................................................................. 19
Front squat ................................................................................................................................... 20
X-band pull-down........................................................................................................................... 21
Single-leg RDL (2 dumbbells to box) ............................................................................................. 22
Modified push-up ........................................................................................................................... 23
Alternating squat to diagonal press .............................................................................................. 24
3-point dumbbell row from ½ plank................................................................................................ 25
Lateral box walk-over .................................................................................................................. 26
 

8  LEAN EATING FOR WOMEN | PHASE 4 (4 WEEKS) 

 WORKOUT 1

Stan
nding ca
able chop with lunge
 

Set-up
p
Take a standing posittion perpendicu ular to a rope cable
c handle (it will be in its lo
owest position)..
Rotate a few degreess away to put it slightly furtherr behind you. To
T start, grasp the t rope, ensurring
there is
s tension on the
e line and that the weight is off
o of the stack. Set your posittion with should ders
and hipps level, and yo
our shoulder blades squeezed d together and pulled down.

Movem
ment
Keeping your shouldeer blades pulled
d back and dow
wn, take a step
p to the side (ass in a lateral lunge)
and bring the rope up
pward on a 45-ddegree angle as
a high as posssible, without tw
wisting or
comproomising your sh
houlder alignment.

Key Po
oints

 At the bottom and topt of each movement, re-esttablish your sho oulder position
 All ro
otation comes from
f the hips --- pivot on the ball
b of the rear foot,
f as you woould for a golf swing
s
 Ensu ure that your fro
ont knee remaiins stacked ove er the ankle in your end position

When do
d I add weigh
ht?

Add weight
w when yoou can perforrm the movem
ment with all of
o the key points – particula
arly
keepin
ng the shoulde
er blades dow
wn and your front
f knee sta
able – in place
e.

9  HASE 4 (4 WEEKS) 
LEAN EATING FOR WOMEN | PH
WORK
KOUT 1

Slow
w kneess to stability ba
all
 

Set-up
p
Balance on your forea
arms, as you would
w for a plan
nk on stability ball.
b

Movem
ment
Slowly and with control, bring one kn e ball. Your range of motion will
nee toward the w be determined
by how
w far you can brring your knee forward withouut rounding the back. Replacee your foot and
repeat the process wiith your alterna
ate leg.

Key Po
oints
 Use the
t mirror as a reference poin
nt – you should d see no change in your back alignment
 You may
m need to exxaggerate the arch
a in your lowwer back slightly to ensure cle
ean movementt
 Your knees may not reach the ball – go by feel, not
n a pre-deterrmined idea of how far you sh
hould
e
move

When do
d I add weigh
ht?
No nee ed – progress here
h is strictly about
a movement quality. You may use progrressively smaller
stability
y balls to make
e this movemen nt more challen
nging.

HASE 4 (4 WEEKS) 
10  LEAN EATING FOR WOMEN | PH
WORK
KOUT 1

Late
eral lung
ge

Set-up
p
Cradlinng the top headd of the dumbbeell in your hand
ds, start by stan
nding tall with your
y feet together.
Shift yo
our weight into one leg while keeping
k your hips
h level.

Movem
ment
Take a large step to the side with yoour non-weighte ed leg, movingg your hips back as you step.
Ensuree that you land softly, with the weight in the heel.
h Continue moving laterallly (with the hip
ps
simulta
aneously movin ng back) until yo
our knee is sta
acked over your ankle. Pause momentarily to o
ensure that your weig ght is toward the heel and the outer edge of your foot. Dig your
y heel and the
t
outside
e of your foot in
nto the ground to
t push yourse elf back to the standing
s positio
on.

Key Po
oints
 Your shin angle shoouldn’t change during the movvement but you ur hips should move backwarrds
(like the
t goblet squaat)
 Both feet should rem
main parallel annd flat on the flloor
 Push the weighted knee
k e side so it sits in-line with the
out to the e ankle
 This should
s not be a rough step foollowed by a latteral squat. Thiis movement should be fluid.

When do
d I add weigh
ht?
You ca
an increase the weight once all
a key points arre in place.

HASE 4 (4 WEEKS) 
11  LEAN EATING FOR WOMEN | PH
WORK
KOUT 1

Sing
gle-arm
m dumbb
bell presss (from
m ½ kne
eel)
 

Set-up
p
Taking a ½ kneeling position,
p hold a dumbbell in one
o hand (on th
he same side as the rear leg).. The
dumbbell should be fa
acing forward with
w one of the ends just abovve your shoulde
er. Ensure thatt
your co
ore is engaged and tight.

Movem
ment
Press the
t dumbbell sttraight up into the
t air. As you press, rotate the dumbbell du uring the
movemment (not at the top) so that yo
ou finish the pre
ess with your palm
p facing forw
ward.

Key Po
oints
 Beforre you begin prressing, imaginne that you’re pulling
p a heavy weight downw ward. Pay attenttion
to the
e muscles you feel working in your back and d core, and atteempt to keep thhem engaged
duringg the press.
 Keep p your shoulderrs as low as possible througho out the movem ment
 When n in doubt, use less weight. Movement
M qualiity is paramounnt here for shou
ulder health an
nd
future
e progress.

When do
d I add weigh
ht?
Add weeight when youu can perform thhe movement with
w all of the key
k points – particularly keeping
the sho
oulder blades down
d – in place
e.

HASE 4 (4 WEEKS) 
12  LEAN EATING FOR WOMEN | PH
WORK
KOUT 1

Pulll-throug
gh
 

Set-up
p
With a rope attachme ent (or band) seet to the lowestt setting, face away
a from the cable
c stack andd
grab the cable betwee en your legs. Stand
S tall with fe
eet parallel and
d set hip width apart, and then
lean aw
way from the sttack to a certain degree. The more resistancce you have (re elative to your
bodywe eight), the more
e you’ll need to
o lean.

Movem
ment
Move your
y hips backwwards as far ass possible, bending your knee
es only slightly at the end of th
his
range of
o motion. Dig your
y weight into
o your heels an
nd squeeze yoour glutes to drive your hips
forward
d until you have
e returned to a standing posittion.

Key Po
oints
 Don’tt attempt to “he
elp” with the arm
ms
 Pay attention
a to you
ur back alignme ent.

When do
d I add weigh
ht?
You ca
an increase the weight once all
a key points arre in place.

HASE 4 (4 WEEKS) 
13  LEAN EATING FOR WOMEN | PH
WORK
KOUT 1

Inve
erted ro
ow
 

Set-up
p
Position yourself unde er a low bar (en
nsuring first tha
at it’s stable an
nd secure), asssume a palms-d down
(overhaand) grip. Walkk yourself forwa ard until you’ve
e reached an ap ppropriate angle. At the botto
om
position
n, you’ll still kee
ep some tensio on on your arm ms and shoulders, avoiding ha anging passively.
Squeez ze your glutes (and keep them m squeezed).

Movem
ment
Pull your sternum to the
t bar with a brief
b hold at the
e top before low
wering yourselff in a controlled
d
fashion
n.

Key Po
oints
 Sque
eeze your shoulder blades toggether as you pull
p your body to t the top
 Sque he entire movement – don’t allow your butt to
eeze your glutes throughout th t hang down
 Chan
nge the angle to
o ensure that you
y can comple ete all of your re
eps with good form

When do
d I add weigh
ht?
You will increase your challenge by positioning you
urself in a more
e horizontal po
osition (closer to
o
parallel to the ground).

HASE 4 (4 WEEKS) 
14  LEAN EATING FOR WOMEN | PH
WORK
KOUT 1

Rea
ar eleva
ated spliit squat
 
 

Set-up
p
Standinng on one leg, reach your opp posite foot back as far as youu can, placing th
he top of the re
ear
foot on a bench or equivalent. This will
w set the leng gth of your strid
de. Try to keep
p all of your weiight
in the heel
h of the frontt foot. Your fee
et should be hip
p width apart.

Movem
ment
Keeping your weight ini the heel of th
he front foot, drop the rear kn
nee in a controlled fashion unttil it
gently touches
t the floor or a foam paad. Drive your weight through h the front heel, focusing on
extending your hips as
a you come up p.

Key Po
oints
 Keepp the weight in your front heell throughout – don’t
d let it shift forward
 Ensuure that your fro
ont hip, knee and ankle are veertically stacke ed throughout; don’t let your knee
k
cave
e inwards
 Try not
n to let the rear leg “help”
 Try to
o keep a verticcal shin – if you
u watch yourself in the mirror in profile, you should
s see no
channge in shin angle

When do
d I add weigh
ht?
You ca
an increase the weight of the dumbbells
d as soon
s as you can perform the movement
m with
h all
e movement witth perfect form using bodyweight
key poiints in place. If you’re unable to execute the
alone, perform the split squat variatiion used in Phaase 1.

HASE 4 (4 WEEKS) 
15  LEAN EATING FOR WOMEN | PH
WORK
KOUT 1

Sing
gle arm
m cable pull-dow
p wn from tall kne
eel

Set-up
p
Take a tall kneeling position and gra ab a single han
ndle, or resistan
nce band. The starting positio
on
should be above or sllightly in front of
o your head.

ment
Movem
Pull the
e band or cable
e to your chest..

Key Po
oints
 Conccentrate on drivving your elboww downward
 Yourr shoulder shouuld be the first thing
t to come down
d and the last thing to com
me up
 Don’t allow your ba
ack alignment to o change durin
ng the movemeent

When do
d I add weigh
ht?
You caan increase the weight you’re using as soon as you can pe
erform the move
ement with all key
k
points in
i place.

HASE 4 (4 WEEKS) 
16  LEAN EATING FOR WOMEN | PH
WORK
KOUT 1

Squ
uat to triiple-exte
ension
 

Set-up
p
Sit into a half squat po
osition with you
ur arms behind
d you and your weight in your heels.

Movem
ment
Explosively drive yourr hips forward pushing
p off the
e balls of your feet
f and swinging your arms about
a
45 degrees in front off you (not overh
head). The term m triple extensiion comes from m having full
extensiion from your ankles,
a knees and
a hips. Although you should d try to jump ass high as possible,
actively
y pressing the balls
b of your fe
eet into the grouund should pre event you from getting very far off
of the ground.
g Upon la anding, swing your
y arms backwards to ensu ure that your weight
w moves baack
into you
ur heels.

Key Po
oints
 This exercise
e is dessigned to be pe
erformed at high speed – do not
n stop at the bottom
b
 If there’s any impacct upon landing, ensure that yo ou’re achieving
g extension of your
y knees and
d
anklees
 Don’tt allow the armss to go overhea ad, as this mayy cause you to over-arch yourr low back
 Ensure that each movement begin ns and ends with your weight in the heels

When do
d I add weigh
ht?
No nee e this exercise more challeng
ed – you’ll make ging by focusing
g on jumping with
w maximum
power.

HASE 4 (4 WEEKS) 
17  LEAN EATING FOR WOMEN | PH
WORK
KOUT 2

Stra
aight-arm
m band pull-do
own
 

Set-up
p
With a resistance ban nd securely ancchored overhea
ad, stand with good
g posture. Grasp a band or
o
equivallent with straigh
ht arms.

Movem
ment
Without allowing yourr lower back to arch or your arms to bend, pull the band do
own until your arms
a
are in line with your body.

oints
Key Po
 Keep
p the front of yo
our core engage
ed to avoid arcching through th
he low-back
 Keep
p your shoulderrs down

When do
d I add weigh
ht?
You ca
an use a thickerr band or grip higher
h along the band as soon
n as you can perform
p the
movemment with all keyy points in placce.

HASE 4 (4 WEEKS) 
18  LEAN EATING FOR WOMEN | PH
WORK
KOUT 2

Figu
ure 8s on
o stability ball
 

p
Set-up
Set up as you would forf a Plank on stability
s ball - place
p your forea
arms on a stab
bility ball (your
elbowss are bent at ninnety degrees) anda the balls of your feet toucching. Your spine should be
neutral (if in doubt, de
efault to a sligh
ht pike).

Movem
ment
Without moving beyon nd the shoulde
ers, draw a side
eways figure 8 with your elbow
ws. Make the
imagina a possible witthout compromising your align
ary 8 as large as nment.

Key Po
oints
Maintain stability and alignment in your
y plank. If so nly able to see you from below
omeone was on w the
ers, it should lo
shoulde ook like you’re holding a staticc plank.

When do
d I add weigh
ht?
You will make this exeercise more ch
hallenging by in
ncreasing your range of motio
on while keepin
ng
the sam
me quality of alignment.

HASE 4 (4 WEEKS) 
19  LEAN EATING FOR WOMEN | PH
WORK
KOUT 2

Front squa
at

Set-up
p
Rack th
he barbell at a position slightlyy below should
der height. Grasp the barbell with
w both hands
(placed
d slightly wider than shoulder width apart) an nd push yourseelf under the ba
ar until your elb
bows
are pointing forward. The bar should d be resting in the
t crook betw ween your collarbone and your
shoulde
er (not supportted by the hand ds). You’ll use between two and four fingerss to grasp the bar.
b
With sm
mall, careful ste
eps, back up in
nto the proper width
w and angle
e for a squat (a
as practiced).
Importa
ant: set the saffety pins in the power rack at a height slightly lower than yo
our lowest squa
at
depth. This will keep you
y safe should you lose the bar or fall.

ment
Movem
Sit back (using a box is still an optio
on) by moving your
y butt backw
wards and hing ging from the hips.
Attemppt to keep your upper arms pa oor. The deeperr you sit into a squat position,, the
arallel to the flo
harder you will have to
t push to keep p your elbows high.
h Once in th
he bottom posiition, ensure that
your weeight is in your heels and drivve your hips forrward until you’’re standing talll.

Key Po
oints
 Alwayys ensure that you’re stable anda your spine is in proper alignment before e you move
 Don’tt allow your weeight to travel fu
urther forward than
t your heelss
 Don’tt over-arch youur lower-back – just focus on bringing
b your hips
h up by squeeezing your glu utes
 Focus s on driving yo
our elbows up during
d the squa at to ensure youu keep a neutraal spine
 Somee discomfort in the wrists is to o be expected but
b pain is not. If pain is persiists even with
adjus
stment of grip/hhand position, please
p revert to
o the dumbbell front squat.

When do
d I add weigh
ht?
Only ad dd as much we eight to the bar as your wrists can bear witho out pain. With that
t in mind, yo
our
first prio
ority is to achie
eve a full range
e of motion (sittting to parallel)) without any ro
ounding to the lower
l
back. Only
O when this has been achie eved should more
m weight be added. If you’rre unable to
performm the movemen nt with an emptty bar without pain,
p revert to the
t dumbbell frront squat.

HASE 4 (4 WEEKS) 
20  LEAN EATING FOR WOMEN | PH
WORK
KOUT 2

X-band pulll-down
 

Set-up
p
Hang a band over a secure
s anchor point.
p Take a ta
all-kneeling position and, with
h crossed wrists,
hold a length with eacch hand. Allow the band to pa
assively pull your shoulders in
nto an elevated
d
position
n.

Movem
ment
Beginning by dropping your shoulde er blades, drivee your elbows downward,
d ating an X with the
crea
band. At
A the end of th
he movement, your
y elbows shhould be close to
t your ribs. Ra
aise your hands,
allowing your shouldeers to elevate – all with contro
ol.

Key Po
oints
 Ensure that you are
en’t overly arching your back by
b engaging the same muscle es you would use
u
unch
to cru
 You can
c substitute a cable X pull-ddown (beginninng with crossed
d handles) for this
t exercise.

When do
d I add weigh
ht?
Once your
y movementt quality is good d, you will incre
ease difficulty by
b choosing a thicker
t band orr by
making
g the short band d shorter. You may also subsstitute a cable X pull-down (be eginning with
crossedd handles) for this
t exercise.

HASE 4 (4 WEEKS) 
21  LEAN EATING FOR WOMEN | PH
WORK
KOUT 2

Sing
gle-leg RDL (tw
wo dumbbells to box)
 

Set-up
p
With a box or step dirrectly in front off you, stand tall with a dumbbbell in each han
nd. Height will
depend d on your own mobility.
m Shift your
y weight ove a hold the other foot just a little
er to one foot and
bit abov
ve the ground.

Movem
ment
Move your
y hips backw
wards, keepingg your chest driven forward throughout. At soome point in thhe
movem
ment (don’t worrry about where
e), you won’t bee able to proceed any further without either
compro
omising your kn
nee angle or neeutral spine. Th
he box should be at approximmately this height.
At this point, gently tip
p the dumbbells forward and, with this additional support, ensure
e that youur
hips aree level and thaat your chest is driven forward
d. Gently tip the
e dumbbells ba
ack into a neutrral
position
n.
Dig you
ur heel into the ground, squee ezing your ham mstrings and glu
utes to initiate movement. Driive
your hips forward untiil you are stand
ding tall again.

Key Po
oints
 Your knee angle (a slight bend) sh hould not changge at any pointt.
 Your back alignmen nt should not ch
hange at any point.
p
 Don’tt “help” with the
e arms. Keep thhem passive but do keep you ur shoulders puulled back and
down
n.
 The weight
w should stay
s as close to
o your center of
o gravity as posssible throughoout.
 Your center of graviity needs to be in the middle of
o your plantedd foot, not betw
ween your two feet.
f

When do
d I add weigh
ht?
You will use very lightt weight until yo
ou are able to bring your upper body paralle
el to the floor with
w
good fo
orm. Once you can perform th his movement with
w full range of motion and all key points in n
place, you
y will begin tot increase the weight. 

HASE 4 (4 WEEKS) 
22  LEAN EATING FOR WOMEN | PH
WORK
KOUT 2

Mod
dified pu
ush-up
 

Set-up
p
Assume a push-up po
osition, with your hands appro
oximately shou
ulder-width apart and your fee
et hip
width apart.
a

Movem
ment
Slowly,, and with contrrol, lower yoursself toward the ground. Pause e before gentlyy touching yourr
knees to
t the ground and
a pressing yo ourself up. At the top, extend your legs to re
eturn to your
original position.

oints
Key Po

 Keep gnment as you would in a plan

p the same alig nk – do not allo
ow your lower-b
back to arch
 Keep
p the elbows within 45 degree es of the body – don’t let themm flare out
 Alwa
ays lower yoursself with control – don’t just drrop.

When do
d I add weigh
ht?

Once you
y can comple ete all reps with
h strict form, yo
ou can challeng ge yourself by narrowing
n or
elevatin
ng your feet, orr by increasing your speed (o only) while presssing yourself away
a from the
ground.

HASE 4 (4 WEEKS) 
23  LEAN EATING FOR WOMEN | PH
WORK
KOUT 2

Alte
ernating
g squat to
t diago
onal pre
ess
 

 
Set-up
p
Graspin
ng a weight in both hands, sitt into a squat.

Movem
ment
Stand up
u rapidly and push the weigh ht up away fromm you on a 45--degree angle. Ensure that yo ou
are pivo
oting on the ba
all of the trailing
g foot, as you would
w for a golff swing. Sit bacck into a squat
before repeating this movement on the t other side.

oints
Key Po
 Rotattion comes onlyy from the hipss. Your low-bacck should not tw wist at all during this moveme
ent
 Ensure that you pivoot on the ball of
o the trailing fo
oot to avoid twissting at the kne
ee
 our return to the
As yo e squat position, begin decele erating at abou
ut half depth
 There
e’s no stoppingg during this exxercise. Movem ment should be fluid.
 Each squat should beb counted as one rep

When do
d I add weigh
ht?
Add we
eight when you
u can perform th
he movement with
w all of the key
k points in pla
ace.

HASE 4 (4 WEEKS) 
24  LEAN EATING FOR WOMEN | PH
 KOUT 2 
WORK

3-po
oint dum
mbbell row
r from
m ½ pla
ank

Set-up
p
Take a ½ plank position on a bench with your feet outside of shooulder width and
d hold a dumbb bell
e arm should be
in your free hand. The b extended but some tension n should remain
n to prevent the
e
shouldeer from hanging loosely. The dumbbell will be
b in line with your
y body.

Movem
ment
Draw your
y elbow up as
a high as posssible without tw wisting the bodyy or otherwise moving. Lowerr the
dumbbell with control back to the original position.

Key Po
oints
 Ensure that you havve a neutral spine and level hips
h throughoutt the entire movvement
 Stabilize the body – don’t rotate th
he torso during the movementt
 Avoid
d “shrugging” or
o otherwise ele evating the sho
oulder

When do
d I add weigh
ht?
You ca
an increase the weight of the dumbbell
d as so
oon as you can
n perform the movement
m with all
key poiints in place.

HASE 4 (4 WEEKS) 
25  LEAN EATING FOR WOMEN | PH
WORK
KOUT 2

Late
eral boxx walk-o
over

Set-up
p
Assume a push-up po
osition on a low
w box or equiva
alent.

Movem
ment
Slowly,, with a slightly bent elbow, re
each toward the e ground on on
ne side and lowwer the other ha
and
to form a push-up possition. Walk late erally onto the box again and repeat the pro
ocess on the otther
side.

Key Po
oints
 Ensu ure that you don’t land with a locked elbow –always
– keep a slight bend
 Everry landing shouuld be slow and d gentle
 Yourr back alignmen nt should not change
c at any point
p – ensure that
t you don’t allow
a your low back
to “sa
ag”
 You may dip slightly on each side e, but do not ne
eed to perform a push-up

When do
d I add weigh
ht?
No neeed – progress here
h is about qu
uality of movemment. Deepenin
ng the push-up
p on either side
e of
the box
x will make thiss exercise moree challenging.

HASE 4 (4 WEEKS) 
26  LEAN EATING FOR WOMEN | PH