Courtney Black 12 Week Fat Blast

Hey!
Wow thank you so much for purchasing my
Fat Blast plan! I'm so excited for you on the
start of your journey, your going to do great.
You've already accomplished so much by
purchasing this plan and taking the first
step into your fitness journey.

This plan is a fat loss, sculpting plan. You will

tone up, shred fat, loose some pounds and
look amazing by following this plan. I am fully
qualified and I can guarantee you if you stick
to this plan you will see amazing results
in the 12 weeks.

I want you to enjoy your workouts and your

new lifestyle, I have made this plan fun and
easy to follow. I really hope you love it!

Contact
Instagram contact - @courtneydblack
E-mail address - courtneydblack@yahoo.co.uk

Written by - Courtney Black

Guide design - charliefayestuart@gmail.com
Photography - Tommy G at Flirt Studios

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 Courtney Black 12 Week Fat Blast

4G
 oals
5 Tracking your progress
6 Diet
7 Altering your diet to lose fat
8 Macros
10 Diet hacks
13 Meal prep
15 Alcohol
16 Lifestyle change
17 Shopping list
18 Training
19 Why lift weight?
20 Weight training & reps
21 Advanced techniques
23 Weight & momentum
24 Why do cardio?
25 HIIT & LISS
26 Over training & rest days
27 The workouts
27 Week 1, 2 & 3
33 Week 4, 5 & 6
39 Week 7, 8 & 9
45 Week10, 11 & 12
51 Workout glossary
52 Cardio
57 Upper body
63 Abs
67 Legs
73 Full body

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 Courtney Black 12 Week Fat Blast

Goals
Goals are so important and often forgotten. You
need to have fitness goals as they are one of the
biggest form of motivation. Why are you doing this?
Why do you want to make this change?

You must make sure your goal is for YOU, you

cannot be choosing to do this to make someone
else happy, you need to want this. Your goals must
be personal to you, you need to know how you
are going to achieve your goals and why you want
to achieve them.

A good way of setting goals is using the ‘SMART’

technique. Set short term and long term goals in
this manner

Specific
Make your goals clear

Measurable
Track your progress (pictures, scales, measuring
tape etc.)

Achievable
Make sure you will be able to achieve your goals.

Realistic
Do not set a goal you will not be able to achieve,
setting a goal which is too far fetched and
unenjoyable is not realistic and will not lead to
success

Time Bound
Set a time limit to when you want to have achieved
your goal

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 Courtney Black 12 Week Fat Blast

Tracking your progress

This is so important to keep track of how your
getting on with the plan.

The plan is set for 12 weeks, I would like you to do 4

week personal check ins, you can either share these
with me via my email address or you can just keep
them to yourself to keep track.

1. Pictures
Take clear pictures of front side and back, get
someone to take them for you if you can. Make
sure the lighting is the same in all pictures and do
not alter your poses. Make the pictures as natural
as possible. This is the best way of
seeing progress

2. Videos
Making training videos is another great way,
you can see how your body, form, fitness etc.
improves over the 12 weeks

3. Scales
DO NOT GET SAD OVER THE NUMBERS!!
Please, its not all about numbers, you may look
completely different and have dropped dress
sizes but not have changed on the scaled. That
being said, I do recommend taking a start and
finishing weight.

4. Measurements
Back
Waist
Hip
Leg (upper thigh)
Arm (bicep)

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 Courtney Black 12 Week Fat Blast

Diet
This section of the plan is the diet and nutrition
section, it will cover all aspects. This is not a
personalised nutrition plan, its simply diet and
nutrition advice and my tips on how to stay on
track with your food.

- Altering your diet to lose fat

- Macros

- Diet hacks

- Meal prep

- Alcohol

- Lifestyle change

- Shopping list

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 Courtney Black 12 Week Fat Blast

Altering your diet to lose fat

When on a ‘cut’/ weight loss diet, you need to be in
a calorific deficit, this means you need to be burning
more calories than you are consuming. Going to
aggressive and cutting calories too quickly can make
you hungry and plateau, you cannot rush this, you
need to make this a lifestyle change not a quick fix.

You can work out your maintenance calories by

using the Harris-Benedict equation, however this is
very complicated and will leave you confused. There
is a much simpler way. Many websites offer calorie
calculators, such as bodybuilding.com (also great for
reading up on diet, training, recipes etc.).

Once you know how many calories you need to be

having to stay in maintenance, you need to be
below that to be losing weight.

Maintenance calories minus up to 500 calories equals Fat loss

For example
Sandra’s maintenance calories are 1800 calories -
she should be eating 1300-1600 calories to loose
weight (I would recommend 1500/1600 calories)

Everyone is different so you need to play around a

bit and see what works for you.

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 Courtney Black 12 Week Fat Blast

Macros
Its also very important to keep track of what your
calories are made up of. Eating a calorific deficit
is no good if you are eating a lot of junk and
processed foods. By altering your macros, you will
see a total change in your body rather than when
just counting calories.

Macros (macro-nutrients) are proteins, fats and

carbohydrates. They are what make up the calorie
content of food.

You can change a diet many way by using these and

everyone will be different, its very important to be
able to stick to a diet.

Carbohydrates are not going to make you gain

weight, too many calories will make you gain
weight. However, carbohydrates do need to be
used effectively in a diet, they should be placed pre
and post workout for the most effectiveness as they
are essential for energy.

When resting, the body uses fat as fuel, therefore

I always recommend a higher carbohydrate and
protein diet on training days and switching to fats
and proteins on rest days.

Getting started
To get started, I recommend the 4-4-2 method for
fat loss. By this I mean splitting your macros 40%
protein, 40% carbohydrates and 20% fats.

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 Courtney Black 12 Week Fat Blast

4 calories
per gram

40% 40% 4 calories

per gram
Protein Carbs

20%
Fats

9 calories
per gram

For example
Sandra’s new 1600 calorie diet is made up of:
640 calories of protein - 160g
640 calories of carbohydrates - 160g
320 calories of fat - 35g

How to track your macros?

I recommend using a calorie counting app, I
personally like ‘my fitness pal’ on this app you can
set your macros and calories. Every time you eat a
meal or a snack you can enter or scan it into the app
and you can make sure you hit your daily goal.

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 Courtney Black 12 Week Fat Blast

Diet hacks
Portion control
If you fill up a huge plate or make too much for
you, you are more likely to over eat than you would
if you dished up a smaller serving. You should only
eat until you are full, not until you are stuffed!
Measuring your food in line with how much is one
serving is a massive eye opener!

Hidden calories
These are when you wouldn't even think something
is high in calories when it is!! I mean seasoning,
sauces, drinks, coffees etc.! Always check the packet
/ nutritional information to see what's inside what
your consuming.
I have put a small list together below of foods I have
found regularly come up in my clients food diaries:

1. Maggie seasoning bags (full of sugar and fat and

high in calories)

2. A lot of ketchup, BBQ sauces, mayonnaise

3. Using too much oil to cook with

4. Starbucks lattes, soy lattes, cappuccino are all full

of sugar, opt for a skinny americano or a black
coffee when drinking coffee.

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Making smart choices

When eating out or with friends, you can make
smarter choice to ensure you stay on track.

1. Order a starter and then another starter as your

main course. If you don’t want to be the ‘odd one
out’ without all the courses, then do this to make
your meals smaller (technically you would have
only had one course!)

2. Order a healthier dessert if you have bad

cravings, most restaurants offer fruit salads or
sorbets etc.
3. Fill up on veggies and salad before eating your
main course, this will mean you eat less of the
naughty stuff. Opting for vegetables over chips
and rice etc. will massively reduce calories and fill
you up due to the high fibre in veg.

Cheat meals and binging

Most people ruin their diet by having massive
calorific binges. A cheat meal should be every so
often (and less often if you a seriously trying to
drop some weight), I wouldn't recommend having a
massive cheat meal every week when trying to loose
weight.

Your calories add up for every day, so having 5

good days and 1 really bad day will still make you
gain weight… your calories will increase for the
whole week.

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 Courtney Black 12 Week Fat Blast

For example
Sandra is now in a 200 calorie deficit per day, so
in total Monday - Saturday she has now been in a
calorie deficit of 1,200 calories.

On Sunday she had a dominoes delivery of 1

medium pizza and half a serving of cookies…
totalling a massive 2,200 calories. Sandra is now in a
weekly calorie surplus of 1000 calories…
and will gain weight.

How to avoid this from happening?

Having a ‘treat’ not a ‘cheat’. There are so many
healthy alternatives such as lower calorie ice cream,
making a home made healthier pizza, making home
made chips etc. all of which you can reduce the
calories of your cheat.

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 Courtney Black 12 Week Fat Blast

Meal prep
Meal prepping is VITAL if you work full time and do
not have time to cook healthy meals at lunch etc.

Meal prep is vital as you sometimes cannot buy

healthy, fresh food on the go, normally seasoning,
sauces, oils etc. are used when cooking food… and
you simply do not know how they have cooked
food when eating out!

I recommend prepping meals on Sundays

(for Monday - Wednesday) and Wednesdays
(for Thursday and Friday) and then cooking meals
fresh for weekends.
Make your meal prep exciting, it doesn't have to
be boring, use seasoning and cook the food in batch
in homemade healthy sauces to make your meals
enjoyable.

My meal prep recipe 1

Chicken and tomato bake
Ingredients Method
Chicken breast Pre heat the oven. Cut up all the
Onions ingredients (except the seasoning),
Garlic and put into a large oven dish.
Cajun seasoning Season and cover with the tinned
Himilayan pink salt tomatoes. Cook for 40 minutes - 1
Pepper hour depending on how much you are
Tinned chopped making at once. I would recommend
tomatoes making 2-3 servings worth and heating
Red and orange it up for your lunch! You can serve with
peppers rice or baked sweet potato.
Courgette

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 Courtney Black 12 Week Fat Blast

My meal prep recipe 2

Edamame noodle stir fry
Ingredients Method
Edamame pasta Its so simple, cook the pasta / noodles
(you can buy from first. While cooking, fry the vegetables
Holland & Barrett in a pan, once done add the pasta
or Aldi) into the pan. Add the seasoning and
Broccoli continue to cook until its soaked up all
Onions the flavour (This is also vegan!) Again
1 egg (per serving) can be cooked in batch.
Soy sauce
Ginger

My meal prep recipe 3

Lemon and herb fish and rice
Ingredients Method
Fish of your choice Pre heat the oven. Place the fish
(I love salmon) on a baking tray, covering slightly
Rice with some oil and the mixed herbs
Mixed herbs seasoning, squeeze some lemon (small
seasoning amount) and also add a slice of lemon
Fresh lemons onto of the fish. Serve with the rice
Broccoli and the broccoli.

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 Courtney Black 12 Week Fat Blast

Alcohol
Many people ruin their diets by drinking way too
much as well as over eating due to over drinking.
Now its very important to still have a social life when
dieting and I would NEVER ask you to stop going
out. I do however recommend limiting yourself to
maybe once per week (if its going to be more than a
couple of drinks)

I always recommend sticking to low sugar mixers:

slim line tonic, soda water, fresh lime (no cordial) ,
diet cola etc. and staying away from juices, cocktails.

How to work out your alcohol calories

Again, you can find out how many calories are in
each drink, however alcohol has no nutritional value
so the calories cannot be counted as a nutritional
calorie. You will need to divide the calories in alcohol
by either fats or carbohydrates and minus that from
your daily allowance.

For example
Sandra is going out on Saturday night and plans on
having 3 glasses of wine with her friends.

An average glass of wine has 160 calories

If Sandra was to take this from her carbohydrate

macros she would need to take off 40g carbs per
glass of wine (120g carbs in total)

If Sandra was to take this from her fat macros

she would need to take off 17g fats per day
(53g fat in total)

You can now see why adding alcohol into your diet
and loosing weight is a lot trickier than you might
have originally thought!

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 Courtney Black 12 Week Fat Blast

Lifestyle change
You need to remember this is a long term lifestyle
change, not a quick fix. You cannot expect to see
massive results in a short period of time and any
fad diet such as slimming teas and shakes etc. that
claim to help you loose weight fast is a marketing
technique and 99% of the time lies. They normally
just contain simple ingredients such as caffeine etc..
Without a healthy diet you are not going to make a
long term change

Constant yo-yo dieting, over-training etc. is limiting

what your metabolism can do and therefore having
an effect on how your body is able to metabolise
food. ‘Metabolic damage’ is the body responding
a long term calorific restriction or deficit either by
eating less calories or burning too many calories or
a mixture of both. This can lead to you feeling un
energised, having more cravings and even stopping
loosing weight.

To avoid this you must focus on a

healthy and balanced diet, not a yo-yo
or fad diet. Eating a variety of whole
foods and the occasional treat.

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 Courtney Black 12 Week Fat Blast

Shopping list

Fats Carbs Protein Treats

Avocados Vegetables Eggs Popcorn

Oils Fruit White meat Low cal ice cream

e.g. halo top /
Nuts Chickpeas Red meat
oppo
Nut butter Lentils Greek yoghurt
Apro dark choc
Seed butter Beans Natural yoghurt yoghurt

Olives Rice Cottage cheese Coconut latte

Oily fish Sweet potato Protein powder Options low cal

e.g. salmon hot choc
Normal potato Beans
Meat Sugar free syrup
Oats Lentils
e.g. steak, beef
Protein bars
Wholegrain wraps Peanut butter
Flax seeds
Wholegrain bread Nuts
Dark chocolate
Popcorn Tofu
Tofu
Yoghurt Quorn
Edamame
Cous cous Quinoa
Seeds
Quinoa Edamame pasta
e.g. chia

Eggs

Milk
e.g. almond

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 Courtney Black 12 Week Fat Blast

Training
Why should you exercise? Other than to loose weight,
tone up, gain muscle etc., there are many benefits to
working out. Working out increases your fitness levels,
making basic tasks easier (looking after your children,
running for a bus, walking stairs etc.) and overall will
boost endorphins and make you feel a lot happier
and fitter.

Working out has many health benefits such as

reducing blood pressure, lowers the risk of diabetes,
lengthens life span, reduces body fat, strengthens
bones etc.. Exercise is a powerful activity and has so
many benefits.

This section includes

- Why lift weights?

- Weight training & reps

- Advanced techniques

- Choosing a weight & momentum

- Why do cardio?

- HIIT & LISS

- Over training & rest days

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 Courtney Black 12 Week Fat Blast

Lose fat
Achieve a toned and strong
shape= weights cause us to
gain lean muscle mass which is
metabolically more active than
fat. The more muscle we have, Burns calories
the faster our metabolism will The more muscle mass
be. Using weights to sculpt you your body has = the
body will help you achieve the more calories you burn
dream body. Excessive cardio throughout the day
will burn away this (even at rest)
muscle mass.

Why lift
weights?

Health benefits
Strength
Strengthening the
You will feel stronger and
connective tissue in your
fitter, you will be able
muscles will strengthen
to carry your shopping
then reducing the risk of
easier etc..
injury. Weight training
also reduces blood
pressure.

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 Courtney Black 12 Week Fat Blast

Weight training & reps

Weight training is often misunderstood as many
women believe it will make them look manly and
gain too much muscle. We are not made with the
same bodily functions as men, and without taking
illegal performance enhancers, a woman will never
gain as much muscle as a man would.

Weight training is good for all fitness goals and can

be used to shed fat in unwanted areas and create a
feminine and lean body shape.

Low rep range (6-8)

Used to increase strength and muscle mass. This
is commonly used with power-lifters and people
looking to gain strength and muscle mass. Lifting
the heavier weight to engage muscle twitch fibres.

Moderate rep range (8-12)

Typically the most common rep
range used. 8-12 reps is used for muscle gain.

High rep range (15+)

This is what we will mainly be using on this guide.
15 plus reps are used to burn fat and get the
blood flowing through the muscles. This rep range
increases the amount of glycogen the muscle stores
which is why it is so common for fat loss.

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 Courtney Black 12 Week Fat Blast

Advanced techniques
Using advanced techniques when weight lifting
will increase the intensity of your session,
reducing the time spent at the gym and burning
more calories. This will ask reduce the risk of
hitting a plateau (not making any changes as
your training is too repetitive)

Super sets
These are my all time favourite. Performing two
different exercises back to back with no rest in
between. (Squat super set deadlift for example,
you would perform the set amount of reps of the
squat and then move straight into the deadlift
with no rest. You then rest after both are done)

Super sets will increase the intensity of the set

and increase the amount of calories burned,
increasing cardiovascular strength. I love super
sets because they reduce the amount of time
spent at the gym as you hit two exercises in one.

Super set example

Exercise Sets Reps
Superset A 3 -
Banded donkey kicks - 20
Banded fire hydrants - 20

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Drop sets
This is increasing the intensity of one exercise.
You start off by choosing a heavier weight for the
set amount of reps (you will do a lower amount of
reps such as 10 to start with), you then drop the
weight by around 30-40% of the initial weight and
perform more reps until failure. You do not rest until
completing the entire set. Drop sets recruit muscle
fibres and tires out the muscle until it fatigues.

Drop set example

Exercise Reps Weight
Starting weight 10 60kg
Drop weight 10 40kg

Pyramid sets
A pyramid set can be done as an ascending,
descending or full pyramid. You either increase
the reps and decrease the weight or decrease the
reps and increase the weight.

Ascending pyramid set example

Exercise Reps Weight
Barbell squat - -
Pyramid 1 20 20kg
Pyramid 2 15 25kg
Pyramid 3 12 30kg
Pyramid 4 10 35kg

A descending pyramid would be opposite.

A full pyramid would ascend, then descend.

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Weight & momentum

When choosing what weight you should use, you
need to find a weight that is challenging for you.
You should find it hard on the last 70% of your reps.

For example
If I was performing 20 reps, I would want
to find the final 5 reps or so challenging.

You need to push yourself when training, none is

going to push you! Using momentum is a big tip,
you need to use momentum to lift the weight, as
funny as it sounds, you need to actually attempt
to move the weight and push it!

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Fitness levels
Adding cardio
vascular training
into your routine
will make you fitter
and increase your
Weight loss fitness levels. Your
Cardio is the lungs and heart will
easiest way to be a lot stronger
burn a lot of and you will over
calories time get fitter
and fitter

Why do
cardio?

Increased
energy levels

Stress
Going for a run
Reduce of or a bike ride
heart disease etc. relieves so
much stress.
The endorphins
released when
training will
relieve stress.

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 Courtney Black 12 Week Fat Blast

HIIT & LISS

As mentioned previously, cardio has many benefits.
There are a few different forms of cardio… you need
to work out what works for your body and what you
enjoy, if cardio becomes a chore and unenjoyable
you are more likely to not do it!

High Intensity Interval Training

This is my preferred method of cardio as its quicker
and more intense. You should spend no more than
25 minutes doing HIIT (I usually do 20 minutes) as
the burst of exercise should be so intense that you
shouldn't be able to do much longer! EPOC occurs
when performing HIIT (Excess post exercise energy
consumption. Its not the simplest thing to get your
head around, but its in simple form the amount of
oxygen required to restore your body to its normal
resting heart rate. Creating this causes your body to
burn more calories throughout the day, rather than
just when you are training because your body is still
trying to recover.

You can perform HIIT by doing jumping movements,

harder cardio movements (burpees etc.), sprinting,
fast cycling, cross trainer etc..

Low intensity steady state

Any type of cardio at a reduced intensity for a
longer period of time (30-60 minutes). It can be
used on an active recovery day or added into
your workout routine.

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Over training & rest days

Over training
This can really destroy your fitness achievement.
It is usually done by not having a sufficient rest
day or training for too long per session. Rest is so
important to help muscles regenerate and recover,
having too short rest periods etc. will make you hit
a plateau in your training.

Signs of over training include

- Constant muscle soreness
- Increased risk of injury
- Depression
- Addiction
- Loss of motivation
- Insomnia

Make sure you rest!

Active rest days

Rest days are exceptionally important, however do
not use them to be a couch potato and binge on
food and television! On your rest day, you can go
for a walk, jog, cycle, yoga class, move around and
get stuff done. This will help your recovery process
but also keep your body active.

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Week 1, 2 & 3
These are the easiest weeks of the plan, they will start
off slightly less challenging than the rest and gradually
get harder. When you are finished the full 12 weeks do
not go back to week 1.

Day 1
Full body

Day 2
Circuit

Day 3
HIIT & full body

Day 4
Circuit

Day 5
Cardio

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 Courtney Black 12 Week Fat Blast

Day 1 / Week 1 2 & 3

Full body
Exercise Time
LIIS cardio 10 mins
Machine of your choice -

Exercise Sets Reps

Squat to press 4 15
Kettle bell squat to uptight row 4 15
Conventional deadlift 4 15
Bicep curl to shoulder press 4 15
Weighted ball burpee/2 reverse lunge 4 15

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Day 2 / Week 1 2 & 3

Circuit
Exercise
Burpees - -
Squat to press (low weight) - -
Medicine ball slams - -
Battle ropes / mountain climbers - -
Press ups - -
Sit ups / crunches - -
Jump squats - -

Rounds Reps Rest

Round 1 10 30 sec
Round 2 15 1 min
Round 3 20 2 min
Round 4 15 -

Complete each exercise back to back

for the specified amount of reps, this
counts as a round. Rest for the alotted
time after each round and continue
until all rounds are complete.

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Day 3 / Week 1 2 & 3

HIIT & full body

Exercise
Intervals
Sprints / cross trainer / bike
5 min LISS 1
30 sec full effort / 30 sec rest 10

Exercise Sets Reps

Circuit 1 4 -
Barbell squat - 15
Lat pull down - 15
Bicep curl - 15

Weighted burpee to shoulder press 4 12

Bicep curl to around the world 4 20
Leg press 4 20

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Day 4 / Week 1 2 & 3

Circuit
Exercises
Medicine ball slams - -
Deadlift (low weight) - -
Press ups - -
Mountain climbers - -
Barbell squat (low weight) - -
Sit ups / crunches - -

Rounds Reps Rest

Round 1 10 30 sec
Round 2 15 1 min
Round 3 20 2 min
Round 4 15 -

Complete each exercise back to back

for the specified amount of reps, this
counts as a round. Rest for the alotted
time after each round and continue
until all rounds are complete.

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 Courtney Black 12 Week Fat Blast

Day 5 / Week 1 2 & 3

Cardio
Exercise Time
LIIS cardio 30 mins
Machine of your choice

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 Courtney Black 12 Week Fat Blast

Week 4, 5 & 6

Day 1
Full body

Day 2
Circuit

Day 3
Legs & booty

Day 4
Cardio & abs

Day 5
Circuit

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 Courtney Black 12 Week Fat Blast

Day 1 / Week 4 5 & 6

Full body
Exercise
Intervals
Sprints / cross trainer / bike
5 min LISS 1
30 sec full effort / 30 sec rest 10

Exercise Sets Reps

Weighted burpees to 2 lunges 4 12
Conventional deadlift to shoulder press 4 15
Straight leg deadlift to bicep curl 4 12
Lying leg raises 4 12-20

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Day 2 / Week 4 5 & 6

Circuit
Exercises
Burpees - -
Weighted walking lunges - -
Deadlift to shoulder press - -
Battle ropes / mountain climbers - -
Press ups - -
Medicine ball slams - -
Box jumps

Rounds Reps Rest

Round 1 10 30 sec
Round 2 15 45 sec
Round 3 20 1 min
Round 4 15 -

Complete each exercise back to back

for the specified amount of reps, this
counts as a round. Rest for the alotted
time after each round and continue
until all rounds are complete.

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Day 3 / Week 4 5 & 6

Legs & booty

Exercise Time
Jog / bike (low intensity) 10 min

Exercise Sets Reps

Banded donkey kicks 3 15
Banded fire hydrants 3 15
Banded hip thrusts 3 20

Barbell squat - -
Pyramid 1 1 25
Pyramid 2 1 20
Pyramid 3 1 15
Pyramid 4 1 12
Pyramid 5 1 15

Barbell hip thrusts 4 20

Barbell reverse lunges 4 12

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Day 4 / Week 4 5 & 6

Cardio & abs

Exercise
LIIS cardio 30 mins
Machine of your choice

Exercise Sets Reps

Circuit 1 3 -
Lying leg raises - 15
Bosu ball crunches - 15
Russian twists - 15

Plank 3 To time

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Day 5 / Week 4 5 & 6

Circuit
Exercises
Medicine ball slam / burpee - -
Side raise with lunge - -
Jump squat - -
Press ups - -
Squat to press - -
Sit ups / crunches - -

Rounds Reps Rest

Round 1 10 30 sec
Round 2 15 1 min
Round 3 20 2 min
Round 4 15 -

Complete each exercise back to back

for the specified amount of reps, this
counts as a round. Rest for the alotted
time after each round and continue
until all rounds are complete.

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Week 7, 8 & 9

Day 1
Full body

Day 2
Circuit

Day 3
Legs & booty

Day 4
Cardio & abs

Day 5
Upper body

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Day 1 / Week 7, 8 & 9

Full body
Exercise
Intervals
Sprints / cross trainer / bike
5 min LISS 1
30 sec full effort / 30 sec rest 10

Exercise Sets Reps

Burpee to lunge to shoulder press 4 12
Forward lunge with side raise 4 12
Deadlift, press, squat press combo 4 12
Kettle bell squat to upright row 4 15

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Day 2 / Week 7, 8 & 9

Circuit
Exercises
Burpees - -
Deadlift to shoulder press - -
Medicine ball slams - -
Weighted jump squats - -
Press ups (on toes, not knees) - -
Tuck jumps - -
Step ups - -

Rounds Reps Rest

Round 1 10 30 sec
Round 2 15 30 sec
Round 3 20 30 sec
Round 4 15 -

Complete each exercise back to back

for the specified amount of reps, this
counts as a round. Rest for the alotted
time after each round and continue
until all rounds are complete.

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Day 3 / Week 7, 8 & 9

Legs & booty

Exercise
Time
Jog / bike (low intensity) 10 min

Exercise Sets Reps

Banded donkey kicks 3 15
Banded fire hydrants 3 15

Superset A 3 -
Banded hip thrusts - 20
Banded adductor - 20

Superset B 4 -
Barbell sumo squat - 15
Straight leg deadlift - 15

Superset C 4 -
Banded barbell hip thrust - 15
Jump squats - 15

Light weighted leg press 1 100

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Day 4 / Week 7, 8 & 9

Cardio & abs

Exercise
Time
LIIS cardio 30 mins
Machine of your choice

Exercise Sets Reps

Hanging leg raises 3 15
Decline sit up 3 15
Kettle bell side crunch 3 15

Plank 3 To time
Crunches 3 50

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Day 5 / Week 7, 8 & 9

Upper body
Exercise Time
LIIS cardio 20 mins
Machine of your choice

Exercise Sets Reps

Circuit 1 4 -
Straight bar pull down - 15
Shoulder press - 15
Tricep push down - 15

Circuit 2 4 -
Lat pull down - 15
Side lateral raise - 15
Dumbbell bicep curl - 15

Circuit 3 4 -
Deadlift - 15
Plate front raise - 15
Skull crusher - 15

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Week 10, 11 & 12

Day 1
Full body

Day 2
Circuit

Day 3
Legs & booty

Day 4
Cardio & abs

Day 5
Upper body

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Day 1 / Week 10, 11 & 12

Upper body
Exercise
Intervals
Sprints / cross trainer / bike
5 min LISS 1
45 sec full effort / 30 sec rest 10

Exercise Sets Reps

Circuit 1 4 -
Conventional deadlift - 12
Side lateral raise - 12
Press up - 12

Walking lunge with shoulder press 4 12

Burpee to row to squat to press 4 12

Superset A 4 -
Kettle bell squat to upright row - 15
Kettle bell swing - 15

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Day 2 / Week 10, 11 & 12

Circuit
Exercises
Burpees - -
Deadlift - -
Medicine ball slams - -
Press ups - -
Tuck jumps - -
Squat to press - -
Box jumps - -

Rounds Reps Rest

Round 1 10 30 sec
Round 2 15 30 sec
Round 3 20 30 sec
Round 4 15 30 sec
Round 5 10 -

Complete each exercise back to back

for the specified amount of reps, this
counts as a round. Rest for the alotted
time after each round and continue
until all rounds are complete.

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Day 3 / Week 10, 11 & 12

Legs & booty

Exercise Time
LIIS cardio 10 mins
Machine of your choice

Exercise Sets Reps

Superset A 3 -
Banded donkey kicks - 20
Banded fire hydrants - 20

Superset B 3 -
Banded hip thrusts - 15
Banded adductor - 15

Sumo deadlift 4 15

Superset C 4 -
Banded barbell hip thrusts - 20
Banded crab walks - 20

Superset D 4 -
Wide stance leg press - 20
In and out jumps - 20

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Day 4 / Week 10, 11 & 12

Cardio & abs

Exercise Time
LIIS cardio 45 mins
Machine of your choice

Exercise Sets Reps

Circuit 1 3 -
Hanging leg raises - 20
Decline weighted sit up - 20
Lying reverse crunch - 20

Mountain climber plank 3 1 min

Crunches 3 50

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Day 5 / Week 10, 11 & 12

Upper body
Exercise
Intervals
Sprints / cross trainer / bike
5 min LISS 1
45 sec full effort / 30 sec rest 10

Exercise Sets Reps

Circuit 1 4 -
Assisted pull up - 15
Shoulder press - 15
Skull crusher - 15

Circuit 2 4 -
Seated row - 15
Drag curl - 15
Arnold press - 15

Circuit 3 4 -
Bent over row - 15
Tricep extension - 15
Push ups - 15

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Workout
glossary

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 Courtney Black 12 Week Fat Blast

Workout glossary
Cardio
Jump squats

Tuck jumps

In and out jumps

Kettle bell swing

Burpee

Medicine ball slam

Medicine ball slam with burpee

Box jump

Mountain climber

Weighted ball burpee with 2 lunges

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Jump squat
Starting in a squat position (only go
to parallel), bend and power up into
a jump. Try to make your jump as
powerful as possible. Keep your arms
in a moving pattern, as you squat put
your arms in front of you and as you
jump, power your arms backwards.

Tuck jump
Feet shoulder width apart, use
a slight bend in the knees to gain
some momentum to jump. Jump up
and bring your knees up as close to
your chest as possible.

In and out jumps

Starting with your feet together, in a
parallel squat position. Jump in and
out from a legs closed narrow squat
into a wide squat. 1 rep is both the in
and the out.

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Kettle bell swing

Choose a weight that’s challenging but
wont affect your form. Start with your
legs a bit wider than parallel position,
keeping your arms straight swing the
weight through your legs (hinging your
hips backwards). Push/ swing through
your glutes and hips to swing the
kettle bell. The kettle bell should finish
no higher than shoulder level.

Burpee
My tricks for burpees is to never try
jump your feet out until your hands
are firmly on the floor. Drop down
onto the floor, bending your knees and
placing your hands in front of you…
once your bodyweight is in your hands
mainly, jump your legs back into a high
plank position. Jump your knees back
in and jump up.

Medicine ball slam

Chose a ball that you will be able to
lift above your head… The ball should
start on the floor in-between your
legs. Squat down (keeping your back
as straight as possible) and pick up the
ball. Raise the ball above your head
and slam the ball with as much power
as possible.

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Medicine ball slam with burpee

The same as above but after every
slam, add a burpee.

Box jump
Gradually use a higher step/ soft box
as you progress and get better at
these. Start with your knees slightly
bent, with your knees shoulder width.
Use power to jump both feet onto the
box and end in a squat on the box.
Jump off with both legs.

Mountain climbers
Start in the position shown (upright
plank position). If you are doing a
cardio based mountain climber then
run your knees in and out changing
legs to raise your heart rate. If your
doing an ab focused exercise then
slowly bring your knees into your chest
(you can also add a twist as shown) to
feel the contraction in
your abs.

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Burpee weighted ball with 2 lunges

Burpee down holding a weighted ball
and then lift the weight above your
head as shown. Keeping your arms
straight and your core tight, lunge
forward twice and repeat

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Workout glossary
Upper body
Skull crusher

Drag curl

Bent over row

Tricep extension

Tricep push down

Straight bar pull down

Arnold press

Shoulder press

Seated row

Plate front raise

Dumbbell bicep curl

Side lateral raise

Lat pull down

Press up

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Skull crusher
You need a bench and a barbell.
Start by lying flat on your back on a
bench, with your arms straight above
you holding the barbell. Your hands
shouldn't touch when holding the
barbell, they should be about 1 hands
distance (imagine another hand in-
between your two hands). Bend your
elbows back until your hands are close
to your forehead and then bring the
arms back straight.

Drag curl
Holding the barbell in an underhand
grip (keeping your elbows by your
side) Curl the barbell keeping your
elbows moving back as you drag
the barbell up (keep your elbows in
contact with your body). Keep the
contraction as you move your biceps
and keep your shoulders down.

Bent over row

Holding the barbell with over hand
grip, knees bent, upper body forward
and bent over with a flat back (and
parallel to the floor). Keeping your
upper body and legs still, row the
barbell up to your torso keeping your
elbows close to your body. Squeeze
your back as you row up.

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Tricep extension
Stand a slight bit away from the cable
and slightly lean forward. Starting
position is with your elbows/ arms
at 90 degree. Push the rope down
keeping your elbows pinned into
your body and extend and squeeze
your triceps as you push down.
This exercise you will need a rope
attachment.

Tricep push down

Attach a straight bar to the cable
and use a overhand grip. Slightly lean
forward as with the extension and
keep your arms and elbows close to
your body. Push the bar down using
your tricep until the bar reaches the
top of your leg.

Straight bar pull down

Attach a straight bar. Stand far enough
from the cable that your arms can
reach a full stretch above your head.
Start with your feet shoulder width
apart and leaning slightly forward
with your arms stretched up. Pull
the bar down using your back and
lats by squeezing and pulling them
downwards. You should only very
slightly feel this exercise in your
triceps.

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Arnold press
Start with your weights in front of your
face, you then need to twist your arms
out into a shoulder press position.
Push up and extend then come back
down and twist back into original
starting position.

Shoulder press
Start position is with your arms bent
90 degrees with your hands/ weights
close but not on top of your shoulders.
Press up and extend.

Seated row
This can be done on a seated
machine (as picture shows) or using
a cable machine and sitting on a
box or a matt on the floor. Chose a
weight that is challenging for you but
you can still reach full extension and
contraction. As you pull the weight in,
keep your elbows close to your torso
and pull all the way into your torso.
Squeeze your lats.

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Plate front raise

You can do this standing or seated.
Hoping a plate either side lift your
arms up with a very slight bend to
shoulder level. Do not use your legs by
bending to lift the weight. Keep your
core tight.

Dumbbell bicep curl

Holding two dumbbells, start with your
palms facing away from you. Curl your
biceps up really focusing on squeezing
the muscle and keeping your elbows
and arms close to your torso. Do not
lift the weight with your shoulders!

Side lateral raise

Standing or seated, start with the
weights either side of your body.
Lift your arms using your shoulders
with a slight bend in your arms. Only
lift the weights to shoulder level. Its
important to keep your core tight and
not use your legs.

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Lat pull down

This is shown using the lat pull
machine, however you can set this
up on the cables also. You should be
leaning slightly back. Your arms should
be wide enough to feel a wide stretch
in your lats. Pull back and down with
your lats and squeeze your lats (back)
together. My trick is to think about
pulling your elbows down and back
(not using your arms). The end position
should be near your collarbone.

Press up
Start with your arms further than
shoulder width apart. If you are a
beginner do them on your knees, more
advanced then do on toes. Bend your
elbows and get your
chest as close to the floor as possible.
Keep your core tight
and your hips in line.

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Workout glossary
Abs
Decline sit up

Side kettle bell crunch

Hanging leg raise

Lying reverse crunch

Russian twist

Plank

Swiss / bosu ball crunch

Lying leg raise

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Decline sit up
Using the decline ab bench, slowly
lower yourself down (its okay for your
back to arch slightly as it would be
unnatural for it not to). When puling
up into the sit up you need to pull
with your abs not your back as it can
cause back pain. As you lower down
keep the tension in your abs and do
not release this tension until you are
finished your entire set.

Side kettle bell crunch

Standing with a kettle bell in one arm
and the other hand on your head.
Crunch down to the side holding the
kettle bell making that area as small
as possible. Hold the contraction then
return back to centre. Do one side
then change and do the other.

Hanging leg raise

Hanging from a bar or a hanging
machine at the gym, without swinging,
lift your knees up to your chest. Tuck
up as much as possible rotating your
hips up.

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Lying reverse crunch

Lying on a mat with your back flat and
pelvis tucked under. Start with straight
legs slightly off the floor and tuck
them up and into your chest.

Russian twist
Holding a kettle bell or a plate, twist
the weight from side to side using
your core. Keeping your body/ legs as
still as possible.

Plank
The plank is all about control and
squeezing every single muscle! Keep
your hips in line with your shoulders
and squeeze your glutes and abs as
much as possible.

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Swiss / bosu ball crunch

A swiss ball is the larger whole balls at
the gym, whereas the bosu is the small
semi circle. Curve your back over the
ball and crunch. Keep your eyes up
and hands on your head.

Lying leg raise

Lie with your back flat and legs
extended out in front of you. As you
keep your legs as straight as possible,
raise them until they make a 90 degree
angle with the floor. Slowly lower your
legs back down without arching your
back.

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Workout glossary
Legs
Straight leg deadlift

Barbell squat

Sumo wide stance squat

Step up

Banded adductor

Banded crab walks

Banded donkey kicks

Banded fire hydrants

Sumo deadlift

Barbell hip thrust

Banded hip thrust

Barbell reverse lunge

Walking dumbbell lunges

Leg press

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Straight leg deadlift

Hold a bar using overhand grip. Stand
with your legs shoulder width and
slightly bent. Lower the barbell by
bending at your waist and pushing
your hips back as low as you can
feeling a stretch in your hamstrings.
As you lift the weight, squeeze your
glutes at the top.

Barbell squat
The bar should be placed in between
your shoulder blades (NOT ON YOUR
NECK!). Your chest should be up, feet
shoulder width and core tight. As you
lower into the squat, do not push
your hips back and lean forward as
this will cause bad back ache. Think
about driving down into the floor and
keeping your glutes tight. Push up
through your heels and squeeze your
glutes at the top.

Sumo wide stance squat

exactly the same as a barbell squat
but with your stance wider and turning
your toes slightly out.

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Step up
Place the starting foot on the platform,
using your heel push up and lift your
body weight onto the platform. Step
down slowly and switch legs.

Banded adductor
Put a mini band around your legs (just
above your knees). When using mini
bands I order mine from Amazon and
purchase two black resistance bands.
I then put one on top of the other to
stop it from rolling. Laying on your
back, thrust your hips up and keep
your hips in the thrust position as you
bring your knees out and in.

Banded crab walks

Using a mini band again, start with
your feet together and squatting down
to parallel. Walk stepping your feet
out and back together.

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Banded donkey kicks

On your hands and knees with a mini
band. Lift one of your legs (bent) up
and squeeze your glutes for 2 seconds
per rep. When performing donkey
kicks do not bend your arms to lift
your leg.

Banded fire hydrants

On your hands and knees with a mini
bad, lift your knee up to the side. Do
not bend your arms to lift your leg.

Sumo deadlift
Load a barbell. Your feet should be
wide in a sumo stance. Your arms
should go in between your legs. Lower
your hips and keep your chest up.
Drive through your heels when you
lift the weight and extend and push
through the hips. Lean slightly back
and drive the hips forward towards the
bar. Slowly return the weight to the
ground.

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Barbell hip thrust

You will need a bench/ soft box or
some sort of platform and a barbell.
Place the bar on your hips. Lower the
bar down and then to lift use your hips
and momentum to push the weight up.
Squeeze your glutes at the top.

Banded hip thrust

The exact same as the barbell hip
thrust but instead using a mini band
around your thighs.

Barbell reverse lunge

Place the bar in between your
shoulder blades. Start moving by
stepping back with one foot keeping
your hips forwards. Your toe should
make first contact as you step back.
Bend down as low as you can. Do not
lean forward when lunging back, keep
your core nice and tight. Push back up
by pushing through your heel on the
front foot.

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Walking dumbbell lunges

Hold two dumbbells either side of
your body. Step forward and lower
your body down into a lunge, to get
back up, push through the same foot
you lunged with and close your feet
together. Keep your torso upright and
your core tight.

Leg press
Use a weight that is challenging for
you, when you bend your knees on the
press do not bring your knees inwards,
keep them straight! When you push up
do not straighten/lock your knees out!

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Workout glossary
Full body
Conventional deadlift

Deadlift / press / squat / press

Weighted burpee to press

Burpee / Row / Squat / Press

Walking lunge with shoulder press

Bicep curl to around the world

Lunge with side lateral raise

Straight leg deadlift / curl / press

Deadlift to press

Bicep curl to shoulder press

Squat to upright row

Squat to press

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Conventional deadlift
Your feet should be shoulder width
apart, your arms either side of your
legs. Bend down keeping your chest
and head up. Pull your lats back as you
lift the weight and squeeze your lats
and glutes at the top.

Deadlift / Press / Squat / Press

You need to chose a weight that is
much lighter than you would normally
use (maybe start with 10 or 15kg)
Conventional deadlift, then as you
lift the weight flick your wrists so the
weight ends up in a shoulder press
position. Press the weight up and
place on your back. Lower down into
a squat and then as before push the
weight back up above your head.

Weighted burpee to press

Holding two dumbbells either side
of you, lower the dumbbells onto the
floor and burpee back. As you stand
up from the burpee, lift the weights
and then press them into a shoulder
press.

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Burpee / Row / Squat / Press

Holding two dumbbells either side
of you, lower the dumbbells onto
the floor and burpee back. Keep
your core tight and as you are in the
plank position, one arm at a time, row
your arm up. As you row your arm
up, squeeze your lat. As you lift the
weights and stand up from the plank
position, squat down and press the
weights into a shoulder press.

Walking lunge with shoulder press

Starting position is with the weights on
your shoulders and standing up right.
Perform a walking lunge, and as you
do so press the weights up.

Bicep curl to around the world

Holding two smaller lighter weights,
perform a bicep curl, then lift your
arms around in a semi circle until your
weights touch at the top.

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Lunge with side lateral raise

Holding two dumbbells either side
of your body (lighter weight),
lunge forward and as you do so,
lift your arms into a side lateral
raise (shoulder level) Change legs
every rep.

Straight leg deadlift / Curl / Press

This is performed with two dumbbells.
Perform a straight leg deadlift, then
once at the top of the deadlift,
perform a bicep curl and press your
arms into a shoulder press.

Deadlift to press
Perform a conventional deadlift
(chose a weight lighter than you
normally would, I recommend starting
at 10/15kg and building it up). Flick
the weight to your collar bone and
perform a shoulder press. Bend your
elbows to lower the weight back
down.

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Bicep curl to shoulder press

Holding two dumbbells, curl your
arms up using your biceps, twist
your palms out so you can get into
a starting shoulder press position
and push your arms up.

Squat to upright row

Your feet should be a bit wider than
shoulder width. Your arms straight
down in between your legs and
holding a kettle bell. Squat down with
your arms holding the kettle bell and
as you come up from the squat, lift
your elbows and row your arms up to
shoulder level.

Squat to press
Hold two dumbbells on your shoulders
as you squat down. Keep your core
tight and your torso upright. As you
come up from the squat, keeping your
core tight, press the dumbbells above
your head.

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