WELCOME TO THE CHALLENGE!

THANK YOU FOR JOINING AND GIVING THIS ALL YOU’VE GOT.
THE NEXT 6 WEEKS WILL BE A TIME TO TRANSFORM YOUR BODY & MIND, SO WHATEVER
YOU DO MAKE SURE YOU DO IT WELL AND GIVE IT YOUR ALL BECAUSE WITHOUT YOU
THERE ARE NO RESULTS.

FIRST THING:
FOLLOW THE FACEBOOK GROUP FOR THE CHALLENGE BY CLICK THE FOLLOWING
LINK:

HTTPS://WWW.FACEBOOK.COM/GROUPS/MEAGAINSTME2.0

SECONDLY:

DOWNLOAD THE PHOTO TEMPLATES & INSTRUCTIONS SO YOU CAN SUBMIT YOUR
BEFORE PHOTOS. THESE PHOTOS ARE DUE BY JULY 12 IF YOU’D LIKE TO ENTER FOR
PRIZES. THEY ARE TO BE SENT TO THE EMAIL ON THE FOLLOWING PDF. JUST CLICK
THE LINK & YOU’LL BE ABLE TO DOWNLOAD IT!

PHOTO TEMPLATE LINK

THIRDLY:

DOWNLOAD THE FOLLOWING PDF SHOWCASING HOW TO USE MYFITNESSPAL. THIS

IS THE APP YOU WILL USE TO MEASURE / COUNT YOUR CALORIE & MACRO INTAKE:

MYFITNESPAL HOW TO

LASTLY:

READ THE FOLLOWING PAGES IN THIS PDF TO BE ABLE TO UNDERSTAND HOW TO

CALCULATE AND FOLLOW YOUR CALORIE & MACRO INTAKE. COUNTING CALORIES
AND MACROS WILL ENSURE THAT YOU ARE INDEED MEETING YOUR GOALS AND
SUCCESSFULLY SEING RESULTS.
Carbohydrates are comprised of small chains of sugar which the digestive body breaks down into
glucose. Glucose is then used by the body as a primary source of energy.
So what do they do? 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.

Protein is essential for repairing and regenerating body tissues and cells, a healthy functioning
immune system and manufacturing hormones. 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.

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. 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.

Alcohol is considered a “non”essential macro. However, it still contains calories thus it should be
tracked into your calorie intake even if it is an occasional drink or two.
 The rst step towards calculating your macros would be guring out your goals.
Finding out your body mass index or BMI would be a good way to guide your calorie
or macro goals.
A BMI of 25-29.99% is considered to be overweight, or 25-30 pounds above the
recommended weight for ones height. A BMI higher than 30 % would
classify a person as obese, or more than 30 pounds above the
recommended weight for their height. The the healthy BMI range is 18.5 to
24.9%.
Health is MORE than looks, and having a high body mass index can put you
at many risks for diseases. Knowing your BMI can better help guide your
macro calculation. So let’s gure it out! Based on your answer here are
your appropriate approaches:
BMI LOWER THAN 25 = SURPLUS
BMI BETWEEN 25-30 = MAINTENANCE
BMI HIGHER THAN 30 = DEFICIT
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To determine your current “maintenance” intake you should take your current weight in pounds
and multiply it by your current activity level.

Example: 167 lbs x 13 = 2119 CALS

This is my personal “maintenance” intake.
During a maintenance phase, you won’t gain or lose weight, but you can gain strength and lose
fat with using progressive overload (the gradual increase of weights used for your workouts over
time).

If your goal is to gain strength, muscle mass and fat you will opt for calculating your
macros for weight gain (SURPLUS CALORIE INTAKE). This would be recommended for
someone who is thin and wants to gain weight overall.

If you want to lose fat while gaining muscle de nition (not muscle size) and lift/make
your booty rounder not necessarily bigger and tone your legs/overall body, you will
calculate your macros for maintenance.

If you want to weight (mostly fat and some muscle) and tone your legs/overall body, you
will calculate your macros for maintenance.
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If you want to gain weight add 300 calories to your “maintenance” calorie amount. Eventually as weeks
pass by (2 weeks) you can add 100 extra calories every 2 weeks. 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 to gain…

2,100 + 300 = 2,400 would be my calorie intake daily.

To determine your current “maintenance” intake you should take your current weight in pounds and
multiply it by your current activity level.

Example: 167 lbs x 13 = 2119 CALS

This is my personal “maintenance” intake.

Curing a maintenance phase, you won’t gain or lose weight, but you can gain strength and lose fat with

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.
Studies show that 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 too 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 FORMULA:

Your body weight in lbs x 1 gram (if you’re under 180 lbs) = protein intake
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 gure 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

EXAMPLE FORMULA:

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
fi
Carbs are essential in your diet. 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 and 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 cal intake - (FAT CALS) - (PROTEIN CALS) = CARB cals / 4 cals =
CARBS in grams
 PRE WORKOUT ROUTINE
WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

NONE 2 10 IN EACH NONE DO 10 REPS IN EACH MOVEMENT AS A CIRCUIT. REPEAT

CIRCUIT TWO TIMES. CLICK VIDEOS TO SEE DEMOS
BELOW. FOLLOW IN THE ORDER SPECIFIED.
 WEEK 1-3 MONDAY
FOCUS - QUADS / HAMSTRINGS / GLUTES / ABS

CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/8760867

PASSWORD: SHRED
PLEASE NOTE: WORKOUTS REMAIN THE SAME FOR WEEKS 1-3, WHAT CHANGES IS THE WEIGHT YOU USE, YOU SHOULD BE ADDING MORE WEIGHT FOR EVERY
WEEK.
Set Exercise Sets / reps REST TIME VIDEO LINKS
A1 BANDED WALLSITS 3 SETS OF 20 SEC HOLDS REST 30 SECS IN BETWEEN https://vimeo.com/310498035

B1 GOBLET DUMBBELL 10 SETS OF 10 REPS 120 SECONDS BETWEEN SET https://vimeo.com/292448567

SQUATS LIGHT WEIGHT TEMPO:
(YES 10 SETS OF 10 REPS!) 4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

C1 DUMBBELL SPLIT 4 SETS OF 12 REPS PER LEG 120 SECONDS BETWEEN SET https://vimeo.com/292448978
QUAT LIGHT WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

D1 BANDED DUMBBELL 10 SETS OF 10 REPS 120 SECONDS BETWEEN SET https://vimeo.com/357031104

HIPTHRUSTS LIGHT WEIGHT TEMPO:
DO NOT LET GLUTES TOUCH 4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS
FLOOR AND CONTROL THE
MOVEMENT GOING UP

E1 DUMBBELL WALKING 4 SETS OF 10 REPS PER LEG 60 SECONDS BETWEEN SET https://vimeo.com/292452937
LUNGES MEDIUM WEIGHT TEMPO:
TAKE WIDE STEPS 4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

G1 DUMBBELL STEP UP 4 SETS OF 8 REPS PER LEG 60 SECONDS BETWEEN SET https://vimeo.com/292449437
LIGHT WEIGHT TEMPO:
SLOW & CONTROLLED 4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

H1 PLANKS 4 SETS OF AMRAP HOLDS 60 SECONDS BETWEEN SET https://vimeo.com/292456427

(HOLD AS LONG AS
POSSIBLE)
 WEEK 1-3 TUESDAY
FOCUS - BACK / BIS / CARDIO

CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/8760868

PASSWORD: SHRED
PLEASE NOTE: WORKOUTS REMAIN THE SAME FOR WEEKS 1-3, WHAT CHANGES IS THE WEIGHT YOU USE, YOU SHOULD BE ADDING MORE WEIGHT FOR EVERY
WEEK.
Set Exercise Sets / reps REST TIME VIDEO LINKS
A1 DUMBBELL ROWS 4 SETS OF 5-8 REPS 45 SECONDS BETWEEN SET https://vimeo.com/310498371
HEAVY WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

B1 RENEGADE ROW 4 SETS OF 12-15 REPS 60 SECONDS BETWEEN SET https://vimeo.com/292647584

LIGHT WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

C1 DUMBBELL UPRIGHT 4 SETS OF AMRAP (AS MANY 120 SECONDS BETWEEN SET https://vimeo.com/357031162
ROW REPS AS POSSIBLE) TEMPO:
BODY WEIGHT 4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

D1 DUMBBELL REVERSE 4 SETS OF 5-8 REPS 120 SECONDS BETWEEN SET https://vimeo.com/310498360
FLYS HEAVY WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

E1 DUMBBELL HAMMER 4 SETS OF 5-8 REPS 45 SECONDS BETWEEN SET https://vimeo.com/292637085

CURLS HEAVY WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

F1 DUMBBELL 4 SETS OF 10-12 REPS 60 SECONDS BETWEEN SET https://vimeo.com/357031133

ALTERNATE CURLS LIGHT WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

HITT A1 LATERAL JUMPS PERFORM EACH MOVEMENT REST 90 SECONDS IN https://vimeo.com/310498524

CIRCUIT A2 JUMP SQUATS BACK TO BACK WITH NO REST BETWEEN EACH CIRCUIT. https://vimeo.com/292654607
A3 PLANKS FOR AS MANY REPS FOR 45 https://vimeo.com/292456427
SECONDS FOR 6 ROUNDS.
 WEEK 1-3 WEDNESDAY
FOCUS - FULL LOWER BODY

CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/8760977

PASSWORD: SHRED
PLEASE NOTE: WORKOUTS REMAIN THE SAME FOR WEEKS 1-3, WHAT CHANGES IS THE WEIGHT YOU USE, YOU SHOULD BE ADDING MORE WEIGHT FOR EVERY
WEEK.
Set Exercise Sets / reps REST TIME VIDEO LINKS
A1 BANDED SEATED 3 SETS OF 20 REPS REST 30 SECS IN BETWEEN https://vimeo.com/357031109
ABDUCTION

B1 DUMBBELL SUMO 4 SETS OF 5-8 REPS 120 SECONDS BETWEEN SET https://vimeo.com/357031159
DEADLIFT HEAVY WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

C1 ROMANIAN DEADLIFT 4 SETS OF 12 REPS 120 SECONDS BETWEEN SET https://vimeo.com/357031159

LIGHT WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

D1 DUMBBELL BANDED 4 SETS OF 5 REPS 120 SECONDS BETWEEN SET https://vimeo.com/357031104

HIPTHRUSTS HEAVY WEIGHT TEMPO:
ALLOW YOUR GLUTES TO 4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS
STOP AT BOTTOM AT A DEAD-
STOP THEN RISE UP

E1 DUMBBELL WALKING 4 SETS OF 10 REPS PER LEG 60 SECONDS BETWEEN SET https://vimeo.com/292452937
LUNGES LIGHT WEIGHT TEMPO:
TAKE WIDE STANCE STEPS 4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS
AND HAVE A SLIGHT
FOWARD LEAN

F1 DUMBBELL SIDE 4 SETS OF 12 REPS PER LEG 120 SECONDS BETWEEN SET https://vimeo.com/292646014
LUNGE LIGHT WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS
 WEEK 1-3 THURSDAY
FOCUS - CHEST / TRICEPS / ABS / SHOULDERS / CARDIO

CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/8760978

PASSWORD: SHRED
PLEASE NOTE: WORKOUTS REMAIN THE SAME FOR WEEKS 1-3, WHAT CHANGES IS THE WEIGHT YOU USE, YOU SHOULD BE ADDING MORE WEIGHT FOR EVERY
WEEK.
Set Exercise Sets / reps REST TIME VIDEO LINKS
A1 DUMBBELL BENCH 4 SETS OF 5-8 REPS 60 SECONDS BETWEEN SET https://vimeo.com/292635832
PRESS HEAVY WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

B1 TRICEP PUSHUP 4 SETS OF 10-12 REPS 60 SECONDS BETWEEN SET https://vimeo.com/292648200

OR LIGHT WEIGHT TEMPO: https://vimeo.com/292645583
ASSISTED TRICEP 4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS
PUSHUP

C1 DUMBBELL TRICEP 4 SETS OF 10-12 REPS 60 SECONDS BETWEEN SET https://vimeo.com/292450950

KICKBACK LIGHT WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

D1 DUMBBELL 4 SETS OF 5-8 REPS 60 SECONDS BETWEEN SET https://vimeo.com/292644394

OVERHEAD TRICEP HEAVY WEIGHT TEMPO:
EXTENSION 4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

E1 DUMBBELL LATERAL 4 SETS OF 10-12 REPS 45 SECONDS BETWEEN SET https://vimeo.com/292641349

RAISE LIGHT WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

F1 DUMBBELL 4 SETS OF 10-12 REPS 60 SECONDS BETWEEN SET https://vimeo.com/292451404

SHOULDER PRESS LIGHT WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

HITT A1 STAR JUMPS PERFORM EACH MOVEMENT REST 90 SECONDS IN https://vimeo.com/310498524

CIRCUIT A2 BURPEES BACK TO BACK WITH NO REST BETWEEN EACH CIRCUIT. https://vimeo.com/292654607
A3 SHOULDER TAPS FOR AS MANY REPS FOR 45 https://vimeo.com/292456427
SECONDS FOR 6 ROUNDS.
 WEEK 1-3 FRIDAY
FOCUS - FULL LOWER BODY

CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/8761035

PASSWORD: SHRED
PLEASE NOTE: WORKOUTS REMAIN THE SAME FOR WEEKS 1-3, WHAT CHANGES IS THE WEIGHT YOU USE, YOU SHOULD BE ADDING MORE WEIGHT FOR EVERY
WEEK.

Set Exercise Sets / reps REST TIME VIDEO LINKS

A1 BANDED KICKBACK 3 SETS OF 12 REPS PER LEG REST 30 SECS IN BETWEEN https://vimeo.com/292455662

B1 DUMBBELL SPLIT 4 SETS OF 12 REPS PER LEG 120 SECONDS BETWEEN SET https://vimeo.com/292448978
SQUAT LIGHT WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

C1 DUMBBELL 4 SETS OF 5-8 REPS 120 SECONDS BETWEEN SET https://vimeo.com/292444698

ROMANIAN DEADLIFT HEAVY WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

D1 BANDED DUMBBELL 4 SETS OF 20 REPS 120 SECONDS BETWEEN SET https://vimeo.com/357031104

HIPTHRUSTS LIGHT WEIGHT TEMPO:
DO NOT LET GLUTES TOUCH 4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS
FLOOR AND CONTROL THE
MOVEMENT GOING UP

E1 BANDED DUMBBELL 4 SETS OF 20 REPS 120 SECONDS BETWEEN SET https://vimeo.com/292645323

GLUTE BRIDGES LIGHT WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

F1 DUMBBELL DONKEY 4 SETS OF 12 REPS PER LEG 120 SECONDS BETWEEN SET https://vimeo.com/310498234
KICKS LIGHT WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

G1 DUMBBELL DEFICIT 4 SETS OF 8 REPS PER LEG 120 SECONDS BETWEEN SET https://vimeo.com/310498431
REVERSE LUNGES MEDIUM WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS
 WEEK 1-3 SATURDAY
FOCUS - CHEST / TRICEPS / ABS / SHOULDERS / CARDIO

CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/8761110

PASSWORD: SHRED
PLEASE NOTE: WORKOUTS REMAIN THE SAME FOR WEEKS 1-3, WHAT CHANGES IS THE WEIGHT YOU USE, YOU SHOULD BE ADDING MORE WEIGHT FOR EVERY
WEEK.

Set Exercise Sets / reps REST TIME VIDEO LINKS

A1 ASSISTED TRICEP 4 SETS OF 5-8 REPS 60 SECONDS BETWEEN SET https://vimeo.com/292645583
PUSHUP BODY WEIGHT TEMPO: https://vimeo.com/292648200
OR PLEASE DO WHICHEVER 4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS
TRICEP PUSHUP YOU CAN DO BEST

B1 DUMBBELL SKULL 4 SETS OF 12-15 REPS 60 SECONDS BETWEEN SET https://vimeo.com/310498400

CRUSHER LIGHT WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

C1 DUMBBELL 4 SETS OF 12-15 REPS 60 SECONDS BETWEEN SET https://vimeo.com/292644394

OVERHEAD TRICEP LIGHT WEIGHT TEMPO:
EXTENSION 4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

D1 DIPS 4 SETS OF 5-8 REPS 60 SECONDS BETWEEN SET https://vimeo.com/292544115

BODY WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

E1 DUMBBELL LATERAL 4 SETS OF 12-15 REPS 60 SECONDS BETWEEN SET https://vimeo.com/292641349

RAISES LIGHT WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

F1 SIDE PLANKS 4 SETS OF 60 SEC HOLDS PER 45 SECONDS BETWEEN SET https://vimeo.com/310498581
SIDE
BODY WEIGHT

G1 SHOULDER TAPS 4 SETS OF 10 REPS PER ARM 45 SECONDS BETWEEN SET https://vimeo.com/310498572
BODY WEIGHT

HITT A1 LATERAL JUMPS PERFORM EACH MOVEMENT REST 90 SECONDS IN https://vimeo.com/310498524

CIRCUIT A2 JUMP SQUATS BACK TO BACK WITH NO REST BETWEEN EACH CIRCUIT. https://vimeo.com/292654607
A3 SHOULDER TAPS FOR AS MANY REPS FOR 45 https://vimeo.com/292456427
SECONDS FOR 8 ROUNDS.
 WEEK 4-6 MONDAY
FOCUS - QUADS / HAMSTRINGS / GLUTES / ABS

CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/8761114

PASSWORD: SHRED
PLEASE NOTE: WORKOUTS REMAIN THE SAME FOR WEEKS 4-6, WHAT CHANGES IS THE WEIGHT YOU USE, YOU SHOULD BE ADDING MORE WEIGHT FOR EVERY
WEEK.
Set Exercise Sets / reps REST TIME VIDEO LINKS
A1 BANDED ABDUCTION 2 SETS OF 15 REPS PER SIDE REST 30 SECS IN BETWEEN https://vimeo.com/357031123
INTO SQUAT

B1 STEP UPS 10 SETS OF 10 REPS PER LEG 120 SECONDS BETWEEN SET https://vimeo.com/292449437
LIGHT WEIGHT TEMPO:
(YES 10 SETS OF 10 REPS!) 4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

C1 DUMBBELL SPLIT 4 SETS OF 12 REPS PER LEG 120 SECONDS BETWEEN SET https://vimeo.com/292448978
QUAT LIGHT WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

D1 BANDED DUMBBELL 4 SETS OF 8 REPS 120 SECONDS BETWEEN SET https://vimeo.com/357031104

HIPTHRUSTS HEAVY WEIGHT TEMPO:
DO NOT LET GLUTES TOUCH 4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS
FLOOR AND CONTROL THE
MOVEMENT GOING UP

E1 DUMBBELL CURTSY 4 SETS OF 10 REPS PER LEG 60 SECONDS BETWEEN SET https://vimeo.com/310498182
LUNGE INTO SQUAT MEDIUM WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

F1 DUMBBELL SINGLE 4 SETS OF 10-15 REPS PER 60 SECONDS BETWEEN SET https://vimeo.com/310498392
LEG THRUST LEG TEMPO:
LIGHT WEIGHT 4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS
KEEP FEET STRAIGHT WITH
TOES POINTING TOWARDS
CEILING

G1 DUMBBELL LEG 4 SETS OF 8 REPS 90 SECONDS BETWEEN SET https://vimeo.com/292454012

CURLS HEAVY WEIGHT TEMPO:
SLOW & CONTROLLED 4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

H1 BAL PASSES 4 SETS OF 20 REPS 60 SECONDS BETWEEN SET https://vimeo.com/310497674

 WEEK 4-6 TUESDAY
FOCUS - BACK / BIS / CARDIO

CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/8761115

PASSWORD: SHRED
PLEASE NOTE: WORKOUTS REMAIN THE SAME FOR WEEKS 4-6, WHAT CHANGES IS THE WEIGHT YOU USE, YOU SHOULD BE ADDING MORE WEIGHT FOR EVERY
WEEK.
Set Exercise Sets / reps REST TIME VIDEO LINKS
A1 DUMBBELL ROWS 4 SETS OF 8 REPS 45 SECONDS BETWEEN SET https://vimeo.com/310498371
HEAVY WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

B1 DUMBBELL ROW T 4 SETS OF AMRAP (AS MANY 60 SECONDS BETWEEN SET https://vimeo.com/397741645
BAR ALTERNATIVE REPS AS POSSIBLE) TEMPO:
BODY WEIGHT 4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

C1 RENEGADE ROWS 4 SETS OF AMRAP (AS MANY 120 SECONDS BETWEEN SET https://vimeo.com/292647584
REPS AS POSSIBLE) TEMPO:
LIGHT WEIGHT 4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

D1 DUMBBELL REVERSE 4 SETS OF 5-8 REPS 120 SECONDS BETWEEN SET https://vimeo.com/310498360
FLYS HEAVY WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

E1 DUMBBELL HAMMER 4 SETS OF 12 REPS 45 SECONDS BETWEEN SET https://vimeo.com/292637085

CURLS MEDIUM WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

F1 DUMBBELL 4 SETS OF 21 REPS 90 SECONDS BETWEEN SET

ALTERNATE CURLS LIGHT WEIGHT TEMPO: https://vimeo.com/showcase/
4 SECONDS GOING DOWN - 8758577/video/357031133
HOLD 2 SEC - RISE 2 SECONDS

HITT A1 CRABWALKS PERFORM EACH MOVEMENT REST 90 SECONDS IN https://vimeo.com/310497890

CIRCUIT A2 HIGHKICKS BACK TO BACK WITH NO REST BETWEEN EACH CIRCUIT. https://vimeo.com/292654635
A3 HIGH KNEES FOR AS MANY REPS FOR 45 https://vimeo.com/292654211
SECONDS FOR 6 ROUNDS.
 WEEK 4-6 WEDNESDAY
FOCUS - FULL LOWER BODY

CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/8761143

PASSWORD: SHRED
PLEASE NOTE: WORKOUTS REMAIN THE SAME FOR WEEKS 4-6, WHAT CHANGES IS THE WEIGHT YOU USE, YOU SHOULD BE ADDING MORE WEIGHT FOR EVERY
WEEK.
Set Exercise Sets / reps REST TIME VIDEO LINKS
A1 BANDED ABDUCTION 3 SETS OF 12 REPS PER LEG REST 30 SECS IN BETWEEN https://vimeo.com/357031123
INTO SQUAT

B1 DUMBBELL SQUAT 4 SETS OF 5-8 REPS 120 SECONDS BETWEEN SET https://vimeo.com/292448264
HEAVY WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

C1 DUMBBELL 4 SETS OF 12 REPS 120 SECONDS BETWEEN SET https://vimeo.com/292444698

ROMANIAN DEADLIFT LIGHT WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

D1 BANDED DUMBBELL 4 SETS OF 5 REPS 120 SECONDS BETWEEN SET https://vimeo.com/357031104

HIPTHRUSTS HEAVY WEIGHT TEMPO:
ALLOW YOUR GLUTES TO 4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS
STOP AT BOTTOM AT A DEAD-
STOP THEN RISE UP

E1 DUMBBELL WALKING 4 SETS OF 10 REPS PER LEG 60 SECONDS BETWEEN SET https://vimeo.com/292452937
LUNGES LIGHT WEIGHT TEMPO:
TAKE WIDE STANCE STEPS 4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS
AND HAVE A SLIGHT
FOWARD LEAN

F1 DUMBBELL LEG 4 SETS OF 12 REPS 60 SECONDS BETWEEN SET https://vimeo.com/292454012

CURLS LIGHT WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS
 WEEK 4-6 THURSDAY
FOCUS - CHEST / TRICEPS / ABS / SHOULDERS / CARDIO

CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/8761200

PASSWORD: SHRED
PLEASE NOTE: WORKOUTS REMAIN THE SAME FOR WEEKS 1-3, WHAT CHANGES IS THE WEIGHT YOU USE, YOU SHOULD BE ADDING MORE WEIGHT FOR EVERY
WEEK.
Set Exercise Sets / reps REST TIME VIDEO LINKS
A1 DUMBBELL BENCH 4 SETS OF 5-8 REPS 60 SECONDS BETWEEN SET https://vimeo.com/292635832
PRESS HEAVY WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

B1 DUMBBELL 4 SETS OF 10-12 REPS 60 SECONDS BETWEEN SET https://vimeo.com/292451404

SHOULDER PRESS LIGHT WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

C1 DUMBBELL TRICEP 4 SETS OF 10-12 REPS 60 SECONDS BETWEEN SET https://vimeo.com/292450950

KICKBACK LIGHT WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

D1 DUMBBELL SKULL 4 SETS OF 5-8 REPS 60 SECONDS BETWEEN SET https://vimeo.com/310498400

CRUSHERS HEAVY WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

E1 DUMBBELL LATERAL 4 SETS OF 10-12 REPS 45 SECONDS BETWEEN SET https://vimeo.com/292641349

RAISE LIGHT WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

F1 DUMBBELL FRONT 4 SETS OF 10-12 REPS 60 SECONDS BETWEEN SET https://vimeo.com/292452003

RAISE LIGHT WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

HITT A1 STAR JUMPS PERFORM EACH MOVEMENT REST 90 SECONDS IN https://vimeo.com/showcase/

CIRCUIT A2 BURPEES BACK TO BACK WITH NO REST BETWEEN EACH CIRCUIT. 8761200/video/310498635
A3 SHOULDER TAPS FOR AS MANY REPS FOR 45
SECONDS FOR 6 ROUNDS. https://vimeo.com/showcase/
8761200/video/310497853

https://vimeo.com/showcase/
8761200/video/310498572
 WEEK 4-6 FRIDAY
FOCUS - FULL LOWER BODY

CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/8761220

PASSWORD: SHRED
PLEASE NOTE: WORKOUTS REMAIN THE SAME FOR WEEKS 1-3, WHAT CHANGES IS THE WEIGHT YOU USE, YOU SHOULD BE ADDING MORE WEIGHT FOR EVERY
WEEK.
Set Exercise Sets / reps REST TIME VIDEO LINKS
A1 BANDED HIP THRUST 3 SETS OF 12 REPS REST 30 SECS IN BETWEEN https://vimeo.com/292653009

B1 DUMBBELL DEFICIT 4 SETS OF 12 REPS PER LEG 120 SECONDS BETWEEN SET https://vimeo.com/310498431
REVERSE LUNGES LIGHT WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

C1 DUMBBELL 4 SETS OF 5-8 REPS 120 SECONDS BETWEEN SET https://vimeo.com/292444698

ROMANIAN DEADLIFT HEAVY WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

D1 BANDE DUMBBELL 4 SETS OF 20 REPS 120 SECONDS BETWEEN SET https://vimeo.com/showcase/

HIPTHRUSTS LIGHT WEIGHT TEMPO: 8761220/video/357031104
DO NOT LET GLUTES TOUCH 4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS
FLOOR AND CONTROL THE
MOVEMENT GOING UP

E1 DUMBBELL SINGLE 4 SETS OF 20 REPS 120 SECONDS BETWEEN SET https://vimeo.com/310498392

LEG THRUST LIGHT WEIGHT TEMPO:
ROUND YOUR UPPER 4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS
BACK

F1 LONGBAND GOOD 4 SETS OF 12 REPS PER LEG 120 SECONDS BETWEEN SET https://vimeo.com/397741974
MORNINGS LIGHT WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

G1 BANDED KICKBACKS 4 SETS OF 8 REPS PER LEG 120 SECONDS BETWEEN SET https://vimeo.com/292455662
MEDIUM WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS
 WEEK 4-6 SATURDAY
FOCUS - CHEST / TRICEPS / ABS / SHOULDERS / CARDIO

CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/8761237

PASSWORD: SHRED
PLEASE NOTE: WORKOUTS REMAIN THE SAME FOR WEEKS 1-3, WHAT CHANGES IS THE WEIGHT YOU USE, YOU SHOULD BE ADDING MORE WEIGHT FOR EVERY
WEEK.

Set Exercise Sets / reps REST TIME VIDEO LINKS

A1 DIPS 4 SETS OF 5-8 REPS 60 SECONDS BETWEEN SET https://vimeo.com/292544115
BODY WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

B1 DUMBBELL SKULL 4 SETS OF 12-15 REPS 60 SECONDS BETWEEN SET https://vimeo.com/310498400

CRUSHER LIGHT WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

C1 DUMBBELL 4 SETS OF 12-15 REPS 60 SECONDS BETWEEN SET https://vimeo.com/292644394

OVERHEAD TRICEP LIGHT WEIGHT TEMPO:
EXTENSION 4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

D1 DUMBBELL 4 SETS OF 5-8 REPS 60 SECONDS BETWEEN SET https://vimeo.com/292451404

SHOULDER PRESS BODY WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

E1 DUMBBELL LATERAL 4 SETS OF 12-15 REPS 60 SECONDS BETWEEN SET https://vimeo.com/292641349

RAISES LIGHT WEIGHT TEMPO:
4 SECONDS GOING DOWN -
HOLD 2 SEC - RISE 2 SECONDS

F1 V UPS 4 SETS OF 20 REPS 45 SECONDS BETWEEN SET https://vimeo.com/292646450

BODY WEIGHT

G1 SHOULDER TAPS 4 SETS OF 10 REPS PER ARM 45 SECONDS BETWEEN SET https://vimeo.com/310498572
BODY WEIGHT

HITT A1 JUMP SQUATS PERFORM EACH MOVEMENT REST 90 SECONDS IN https://vimeo.com/292654607

CIRCUIT A2 LATERAL JUMPS BACK TO BACK WITH NO REST BETWEEN EACH CIRCUIT. https://vimeo.com/310498524
A3 LUNGE JUMPS FOR AS MANY REPS FOR 45 https://vimeo.com/310498531
SECONDS FOR 6 ROUNDS.