LAUREN SIMPSON WEEKS 1+2. Cardio bike (30 min) or Treadmill (30 min) or Stairmaster (30 min) Superset. Superset. Superset.
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- Helena Griffin
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1 WEEKS 1+2 DAY 1 QUADS + CALVES Back Squats (4 sets 12 reps) Leg Extension (4 sets 10 reps) Leg Press (3 sets 10 reps) Smith Machine Lunges (3 sets 12 reps each leg) Single Leg Extension (3 sets 15 reps each leg) Lunge Jumps (3 sets 20 reps each leg) Standing Calf Raises (3 sets 20 reps) DAY 2 UPPER BODY + HIIT Wide Grip Lat Pulldown (3 sets 10 reps) Underhand Grip BB Row (3 sets 15 reps) Arnold Press (3 sets 12 reps) Face Pulls (3 sets 15 reps) Bent Over Single Arm Row (3 sets 12 reps) DB Lateral Raise (3 sets 15 reps) Dumbell Thrusters (3 sets 10 reps) Push Ups (3 sets 10 reps) Mountain Climbers (3 sets 10 reps each side) Medicine Ball Slams (3 sets 10 reps) Burpees (chest to floor) (3 sets 10 reps) DAY 3 GLUTES + HAMSTRINGS BB Hip Thrust (4 sets 12 reps) Booty Band Kickbacks (4 sets 20 reps each leg) DB Bulgarian Split Squat (3 sets 10 reps) Seated Abduction (Booty Band) (3 sets 15 reps) DB Romanian Deadlifts (3 sets 12 reps) Swiss Ball Hamstring Curls (3 sets 15 reps) Booty Band Squats (3 sets 20 reps) Hanging Knee Raises (3 sets 20 reps) Cable Crunches (3 sets 20 reps) Russian Twists (3 sets 20 reps each side) Side Plank (3 sets 30 sec each side) DAY 4 HIIT + PLYOMETRICS Cardio bike (30 min) or Treadmill (30 min) or Stairmaster (30 min) Sled Push (3 sets 30 sec) Battle Rope Alternating Whips (3 sets 30 sec) Burpees (3 sets 30 sec) Box Jumps (3 sets 30 sec) Rower Sprints (3 sets 30 sec) KB Stiff Leg Deadlift (3 sets 30 sec) Squat Jumps (3 sets 30 sec) Plank (3 sets 30 sec) DAY 5 UPPER BODY + ABS Chin Ups (3 sets 10 reps) Seated Cable Row (3 sets 10 reps) Seated DB Shoulder Press (3 sets 10 reps) Alternating Db Front Raise (3 sets 15 reps each side) Plate Curl To Overhead Press (3 sets 20 reps) Bosu Ball Crunches (3 sets 20 reps) Bosu Ball Mountain Climbers (3 sets 20 reps each leg) Bosu Ball Alternating Touches (3 sets 20 reps each leg) Plank (3 sets 60 sec) Cardio bike (45 min) or Treadmill (45 min) or Stairmaster (45 min) DAY 6 TOTAL LOWER BODY Sumo Deadlift (4 sets 12 reps) Back Extension (Rounded Back) (4 sets 10 reps) Reverse Hack Squat (3 sets 12 reps) DB Walking Lunges (3 sets 10 reps each leg) Cable Kickbacks (3 sets 10 reps each leg) Abductor Machine Upright (3 sets 20 reps) Abductor Machine Leaning Back (3 sets 20 reps) Abductor Machine Leaning Forward (3 sets 20 reps) Squat jumps + Walking DB Side Lunges + Squat Pulses + Skipping/Jump Rope (4 sets 30 sec)
2 WEEKS 3+4 DAY 1 QUADS + CALVES Back Squats (4 sets 12 reps) Leg Extension (4 sets 12 reps) Leg Press (4 sets 12 reps) Smith Machine Lunges (4 sets 12 reps each leg) Single Leg Extension (3 sets 15 reps each leg) Squat Jumps (3 sets 20 reps) Standing Calf Raises (3 sets 20 reps) DAY 2 UPPER BODY + HIIT Wide Grip Lat Pulldown (4 sets 8 reps) Underhand Grip BB Row (4 sets 15 reps) Arnold Press (3 sets 12 reps) Face Pulls (3 sets 15 reps) Bent Over Single Arm Row (3 sets 12 reps) DB Lateral Raise (3 sets 15 reps) Dumbell Thrusters (3 sets 10 reps) Incline Plyo Push Ups (3 sets 10 reps) Mountain Climbers (3 sets 20 reps each side) Medicine Ball Slams (3 sets 10 reps) Burpees (chest to floor) (3 sets 10 reps) DAY 3 GLUTES + HAMSTRINGS BB Hip Thrust (4 sets 15 reps) Booty Band Kickbacks (4 sets 20 reps each leg) DB Bulgarian Split Squat (3 sets 12 reps) Seated Abduction (Booty Band) (3 sets 20 reps) DB Romanian Deadlifts (3 sets 12 reps) Swiss Ball Hamstring Curls (3 sets 15 reps) Booty Band Lateral Walks (3 sets 20 reps each side) Hanging Knee Raises (4 sets 20 reps) Cable Crunches (4 sets 20 reps) Russian Twists (4 sets 20 reps each side) Side Plank Leg Raise (4 sets 30 sec each side) DAY 4 HIIT + PLYOMETRICS Cardio bike (30 min) or Treadmill (30 min) or Stairmaster (30 min) Sled Push (3 sets 30 sec) Battle Rope Alternating Whips (3 sets 30 sec) Burpees (3 sets 30 sec) Box Jumps (3 sets 30 sec) Rower Sprints (3 sets 30 sec) KB Stiff Leg Deadlift (3 sets 30 sec) Squat Jumps (3 sets 30 sec) Plank (3 sets 30 sec) DAY 5 UPPER BODY + ABS Chin Ups (4 sets 10 reps) Seated Cable Row (4 sets 15 reps) Seated DB Shoulder Press (3 sets 12 reps) Alternating Db Front Raise (3 sets 15 reps each side) Plate Curl To Overhead Press (3 sets 20 reps) Bosu Ball Crunches (3 sets 20 reps) Bosu Ball Mountain Climbers (3 sets 20 reps each leg) Bosu Ball Alternating Touches (3 sets 20 reps each leg) Plank (3 sets 60 sec) Cardio bike (45 min) or Treadmill (45 min) or Stairmaster (45 min) DAY 6 TOTAL LOWER BODY Sumo Deadlift (4 sets 8 reps) Back Extension (Rounded Back) (4 sets 12 reps) Reverse Hack Squat (4 sets 12 reps) DB Walking Lunges (4 sets 15 reps each leg) Cable Kickbacks (3 sets 10 reps each leg) Abductor Machine Upright (3 sets 20 reps) Abductor Machine Leaning Back (3 sets 20 reps) Abductor Machine Leaning Forward (3 sets 20 reps) Squat jumps + Walking DB Side Lunges + Squat Pulses + Skipping/Jump Rope (4 sets 30 sec)
3 WEEKS 5+6 DAY 1 QUADS + CALVES Leg Extension (4 sets 15 reps) Bodyweight Squats (4 sets 20 reps) Leg Press Close Stance (4 sets 8 reps) DB Walking Lunges (4 sets 12 reps each leg) DB Front Foot Elevated Split Squat (3 sets 12 reps each leg) Single Leg Extension (3 sets 12 reps each leg) Squat pulses (3 sets 30 sec) Standing Calf Raises Toes In (3 sets 20 reps) Standing Calf Raises (3 sets 20 reps) Standing Calf Raises Toes Out (3 sets 20 reps) DAY 2 UPPER BODY + HIIT Wide Grip Lat Pulldown (4 sets 6 reps) Underhand Grip Lat Pulldown (4 sets 15 reps) Underhand Grip BB Row (4 sets 12 reps) Cable Straight Bar Pulldown (4 sets 10 reps) Barbell Curls (3 sets 10 reps) Alternating DB Bicep Curls (3 sets 10 reps each side) Battle Rope Double Slams (3 sets 30 sec) Push Ups Hold with Shoulder Touch (3 sets 30 sec) Mountain Climbers (3 sets 30 sec) DB Bent Over Rows (3 sets 30 sec) Backwards Duck Walk (Booty Band) (3 sets 30 sec) DAY 3 GLUTES + HAMSTRINGS BB Hip Thrust Paused Reps (5 sets 8 reps) Single Leg Hip Extension (5 sets 12 reps each leg) Smith Machine Sumo Squats (4 sets 6 reps) Stiff Leg Deadlifts (toes elevated) (4 sets 12 reps) Smith Machine Donkey Kick (3 sets 15 reps each leg) Booty Band Lateral Walks (3 sets 15 reps each leg) In + Out Squat Jumps Holding Plate (5 sets 30 reps) Cardio bike or Treadmill or Stairmaster (45 min) DAY 4 HIIT + PLYOMETRICS Treadmill Walk (10 min) Treadmill Incline Walk (10 min) Treadmill HIIT Incline Int. Speed 5% (5 sets 30 sec) Treadmill HIIT Interval Sprints (5 sets 30 sec) Treadmill Walk (5 min) KB Sumo Squats (3 sets 20 reps) KB Stiff Leg Deadlifts (3 sets 20 reps) KB Swings (3 sets 20 reps) Sled push (3 sets 20 reps each leg) DAY 5 UPPER BODY + ABS Standing BB Shoulder Press (5 sets 8 reps) Around the World (5 sets 15 reps) DB Lateral Raise (3 sets 10 reps) DB Front Raise (3 sets 12 reps) Bent Over Rear Delt Raise (3 sets 15 reps) Plate Curl To Overhead Press (3 sets 15 reps) Bench Tricep Dips (3 sets 15 reps) Push ups (3 sets 10 reps) Leg Raises (3 sets 20 reps) Hanging Leg Raises (3 sets 10 reps) Plate Side Bend (3 sets 20 reps each side) DAY 6 TOTAL LOWER BODY Back Squats (5 sets 5 reps) Lying Leg Curl (5 sets 12 reps) DB Curtsy Lunges (3 sets 12 reps each side) Leg Extension (3 sets 15 reps) KB Single Leg Deadlift (3 sets 10 reps each leg) Booty Band Kickbacks (3 sets 20 reps each leg) Booty Band Side Kicks (3 sets 20 reps each leg) Swiss Ball Hamstring Curls (4 sets 15 reps) Reverse Hyper on Bench (4 sets 20 reps) Lunge Jumps (4 sets 30 sec) KB Side to Side Lunges (4 sets 30 sec) Plated Duck Walks (4 sets 30 sec) Burpees (4 sets 30 sec)
4 WEEKS 7+8 DAY 1 QUADS + CALVES Leg Extension (5 sets 15 reps) Bodyweight Squats (5 sets 30 reps) Leg Press Close Stance (4 sets 8 reps) DB Walking Lunges (4 sets 15 reps each leg) DB Front Foot Elevated Split Squat (3 sets 12 reps each leg) Single Leg Extension (3 sets 12 reps each leg) Squat pulses (3 sets 45 sec) Standing Calf Raises Toes In (3 sets 20 reps) Standing Calf Raises (3 sets 20 reps) Standing Calf Raises Toes Out (3 sets 20 reps) DAY 2 UPPER BODY + HIIT Wide Grip Lat Pulldown (4 sets 6 reps) Underhand Grip Lat Pulldown (4 sets 15 reps) Underhand Grip BB Row (4 sets 12 reps) Cable Straight Bar Pulldown (4 sets 10 reps) Barbell Curls (3 sets 10 reps) Alternating DB Bicep Curls (3 sets 10 reps each side) Battle Rope Double Slams (4 sets 30 sec) Push Ups Hold with Shoulder Touch (4 sets 30 sec) Mountain Climbers (4 sets 30 sec) DB Bent Over Rows (4 sets 30 sec) Backwards Duck Walk (Booty Band) (4 sets 30 sec) DAY 3 GLUTES + HAMSTRINGS BB Hip Thrust Paused Reps (5 sets 10 reps) Single Leg Hip Extension (5 sets 15 reps each leg) Smith Machine Sumo Squats (4 sets 6 reps) Stiff Leg Deadlifts (toes elevated) (4 sets 12 reps) Smith Machine Donkey Kick (3 sets 15 reps each leg) Booty Band Lateral Walks (3 sets 20 reps each leg) In + Out Squat Jumps Holding Plate (5 sets 30 reps) Cardio bike or Treadmill or Stairmaster (45 min) DAY 4 HIIT + PLYOMETRICS Treadmill Walk (10 min) Treadmill Incline Walk (10 min) Treadmill HIIT Incline Int. Speed 5% (5 sets 30 sec) Treadmill HIIT Interval Sprints (5 sets 30 sec) Treadmill Walk (5 min) KB Sumo Squats (4 sets 20 reps) KB Stiff Leg Deadlifts (4 sets 20 reps) KB Swings (4 sets 20 reps) Sled push (4 sets 20 reps each leg) DAY 5 UPPER BODY + ABS Standing BB Shoulder Press (5 sets 8 reps) Around the World (5 sets 20 reps) DB Lateral Raise (3 sets 12 reps) DB Front Raise (3 sets 12 reps) Bent Over Rear Delt Raise (3 sets 15 reps) Plate Curl To Overhead Press (3 sets 15 reps) Bench Tricep Dips (3 sets 15 reps) Push ups (3 sets 15 reps) Barbell Rollout (4 sets 8 reps) Leg Raises (3 sets 20 reps) Hanging Leg Raises (3 sets 10 reps) Plate Side Bend (3 sets 20 reps each side) Bicycle Crunches (3 sets 20 reps each side) DAY 6 TOTAL LOWER BODY Back Squats (5 sets 5 reps) Lying Leg Curl (5 sets 15 reps) DB Curtsy Lunges (4 sets 12 reps each side) Leg Extension (4 sets 15 reps) KB Single Leg Deadlift (3 sets 12 reps each leg) Booty Band Kickbacks (3 sets 20 reps each leg) Booty Band Side Kicks (3 sets 20 reps each leg) Swiss Ball Hamstring Curls (4 sets 15 reps) Reverse Hyper on Bench (4 sets 20 reps) Lunge Jumps (4 sets 30 sec) KB Side to Side Lunges (4 sets 30 sec) Plated Duck Walks (4 sets 30 sec) Burpees (4 sets 30 sec)
5 BREAKFAST Coconut Oatmeal ¼ cup rolled oats ½ cup almond milk 1 tbsp coconut oil Fruits, nuts, and seeds, optional 277 kcal 26g Carbs 15g Fat 11g Protein Poached eggs with leek 1 poached egg 1 cup leeks, fried 253 kcal 28g Carbs 11g Fat 14g Protein Poached Eggs & Spinach 2 poached eggs 1 cup steamed spinach 5 Kalamata olives 304 kcal 28g Carbs 14g Fat 19g Protein Greek Toast ¼ cup low fat cream cheese 2 slices whole grain bread, toasted ½ tomato, sliced ½ tsp sea salt ¼ tsp chili flakes 213 kcal 28g Carbs 8g Fat 11g Protein Breakfast Sandwich 2 tbsp salmon pate 2 slices whole grain bread 1 hard-boiled egg, mashed 245 kcal 20g Carbs 11g Fat 13g Protein Berry Oatmeal ½ cup oatmeal ½ cup almond milk ¼ cup berries Black coffee 230 kcal 33g Carbs 6g Fat 10g Protein Poached Egg Salad 1 poached egg 1 cup button mushrooms, grilled 1 cup arugula 253 kca 28g Carbs 11g Fat 14g Protein Greek yoghurt and strawberries 1 cup low fat Greek yogurt 1 cup strawberries, sliced 1 tbsp walnuts, chopped 1 tbsp honey 230 kcal 33g Carbs 6g Fat 10g Protein Boiled egg with spinach & nuts 1 hard-boiled egg 1 cup steamed spinach 2 tbsp almonds, finely chopped ½ melon, cut into chunks 230 kcal 33g Carbs 6g Fat 10g Protein
6 MORNING & AFTERNOON SNACKS Spinach Almond Salad 1 cup spinach, torn 1 cup arugula, torn ½ pear, chopped 30g avocado, chopped ¼ cup cottage cheese 203 kcal 20g Carbs 10g Fat 11g Protein Grilled Pineapple ¼ pineapple, sliced ½ cup plain low fat Greek yogurt ¼ cup raspberries 1 tsp maple syrup 1 tsp coconut oil 253 kcal 28g Carbs 11g Fat 14g Protein Sweet Carrot Salad ½ apple, spiralised ½ carrot, spiralised ½ cucumber, spiralised ¼ avocado 1 tsp balsamic dressing 230 kcal 33g Carbs 6g Fat 10g Protein Spinach Almond Salad 1 cup cucumber slices 12 almonds 20g feta 150 kcal 8g Carbs 11g Fat 5g Protein Greek yoghurt & banana 6 oz container 0% Fat Greek Yogurt 1 Medium Banana Black Coffee 200 kcal 34g Carbs 0g Fat 19g Protein Spinach Smoothie 2 cups spinach 1 banana 1 cup unsweetened almond milk 1 tsp maple syrup 1 lime, juiced 188 kcal 37g Carbs 4g Fat 5g Protein Strawberry Smoothie 1 cup almond milk 1 scoop OxyWhey protein powder 1 cup strawberries 1 tsp maple syrup ½ tsp vanilla extract 210 kcal 17g Carbs 4g Fat 27g Protein Apple & Almonds 12 almonds 1 medium apple 170 kcal 28g Carbs 7g Fat 3g Protein Avocado Smoothie ½ cup low fat Greek yogurt ¼ cup avocado chunks 1 tsp maple syrup 1/2 cup almond milk 203 kcal 12g Carbs 11g Fat 17g Protein
7 LUNCH & DINNER OPTIONS Chicken Snack Box 4 oz grilled chicken breast 1 cup broccoli, steamed 1 medium sweet potato 1 hard-boiled egg 1/4 cup shredded lettuce 3 cherry tomatoes 405 kcal 33g Carbs 11g Fat 46g Protein Baked Avocado ½ avocado, baked 1 egg, baked inside avocado ¼ cup cottage cheese ½ tsp sea salt Black pepper 449 kcal 36g Carbs 27g Fat 21g Protein Salmon 3.5 oz (100g) grilled salmon fillet 1 purple onion, sliced 1/2 cup cherry tomatoes 1 cup cooked quinoa or brown rice 426 kcal 49g Carbs 11g Fat 35g Protein Tuna Salad 100g (3.5 oz) canned tuna, oil-free 1 hard-boiled egg 1 cucumber, sliced 1 cup lettuce 1 large carrot, sliced 1 tbsp walnuts 1/3 cup brown rice or 1 slice rye bread 437 kcal 43g Carbs 22g Fat 21g Protein Pizza Tortilla 2 tomatoes, sliced ½ cup button mushrooms, sliced 2 whole grain tortillas ½ cup mozzarella, sliced 1 tbsp pumpkin seeds Salt, pepper, ¼ tsp dried oregano 344 kcal 39g Carbs 16g Fat 17g Protein Asparagus Fettuccine 1/2 cup cooked fettuccine 3 asparagus spears ½ avocado 1 cup cherry tomatoes 1/4 cup mozzarella, sliced 448 kcal 36g Carbs 28g Fat 17g Protein Steak Salad 100g grilled flank steak (3.5 oz) 1 tbsp cottage cheese 1 tomato, sliced 1 cup arugula + 1 tbsp mixed nuts 1/2 cup cooked brown rice 450 kcal 27g Carbs 22g Fat 37g Protein Chicken & Broccoli 100g baked chicken breast 2 cups spinach 1 tbsp walnuts 2 cups broccoli, steamed 1 tbsp olive oil, salt & pepper 1 tbsp lemon juice 450 kcal 39g Carbs 15g Fat 46g Protein Steak Skewers 100g grilled flank steak, chopped 1 cup cherry tomatoes 1 onion 1 medium sweet potato Salt, pepper, and dried rosemary 373 kcal 45g Carbs 8g Fat 31g Protein
8 LAUREN SIMPSON LUNCH & DINNER OPTIONS Shittake Spaghetti 1/2 cup cooked spaghetti 1 large shiitake mushroom, sliced 1/2 cup cottage cheese ½ red bell pepper, chopped 1/4 cup arugula Asparagus Avocado Fettuccine 1/2 cup cooked fettuccine 3 asparagus spears ½ avocado 1 cup cherry tomatoes 1/4 cup mozzarella, sliced Feta Salad ½ cup feta cheese 1 tomato, chopped ½ bell pepper, chopped 1 cup broccoli, steamed 3 Kalamata olives Roasted Butternut Squash ½ butternut squash, roasted 1 cup steamed spinach 2 tbsp buckwheat groats ½ cup cottage cheese 1 tbsp olive oil (for roasting) Spinach & Cheese Stirfry 1 bunch spinach, fried with 1 oz (29g) goat s cheese, crumbled 1 small onion, sliced 1 tsp salt 1 cup cooked brown rice to serve Panzanella 1 tomato, chopped 1 cucumber, sliced 1 onion, sliced 1 cup lettuce, tort ½ cup cottage cheese 1 slice bread Spinach Balls 1 cup spinach, chopped ¼ cup cottage cheese 2 tbsp almonds, minced 2 tbsp buckwheat groats (or other groats of choice) Fish, asparagus and chickpeas 4 oz whitefish ½ cup garbanzo beans (to serve) 1 cup asparagus Fresh minced parsley (to serve) Fresh ground black pepper Squeeze fresh lemon 253 kcal 28g Carbs 11g Fat 14g Protein 426 kcal 49g Carbs 11g Fat 35g Protein Fish, brown rice & apsaragus 3 oz whitefish ½ cup brown rice 1 cup asparagus Minced green onion Sriracha 426 kcal 49g Carbs 11g Fat 35g Protein
9 LUNCH & DINNER OPTIONS Stuffed Bell Peppers 2 yellow bell peppers, baked ¼ cup cottage cheese 2 tbsp buckwheat groats (or brown rice) Chicken Asparagus Avocado Salad 115g grilled chicken breast 1 cup asparagus ½ cup avocado, sliced Fresh minced cilantro Chili powder Squeeze of fresh lime 450 kcal 39g Carbs 15g Fat 46g Protein Asparagus Cheese Salad ½ tomato, chopped ¼ red bell pepper, chopped ¼ cucumber ¼ cup Feta cheese 2 asparagus spears, chopped 211 kcal 19g Carbs 4g Fat 26g Protein Egg Salad 1 hard-boiled egg ½ cup low fat crumbled feta 1 tomato, chopped ½ bell pepper, chopped 1 cup lettuce, torn 1 cucumber, sliced 1/3 cup cooked brown rice
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DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 MENU
CARDIO Do 50 mins of cardio on a machine of your choice treadmill, elliptical or stationary bike. The level of intensity varies between Zone 1 (lowest level; barely feel exertion) and Zone 5 (highest exertion
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Gym Days: 5 (pick whichever 5 days of the week you can work out) DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 MENU
CARDIO HILL SS Try hill sprints to kick up your cardio routine. As a general guide, treadmill incline should be somewhere between a 4% and a 10% grade, and sprint speed should be between 7.5 and 10 mph.
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Gym Days: 5 (pick whichever 5 days of the week you can work out) Day 1 Day 2 Day 3 Day 4 Day 5 menu
cardio Hill Ss Try hill ss to kick up your cardio routine. As a general guide, treadmill incline should be somewhere between a 6% and a 10% grade, and s speed should be between 7.5 and 10 mph. The level
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Gym Days: 5 (pick whichever 5 days of the week you can work out) Day 1 Day 2 Day 3 Day 4 Day 5 menu
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Gym Days: 5 (pick whichever 5 days of the week you can work out) Day 1 Day 2 Day 3 Day 4 Day 5 menu
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Gym Days: 5 (pick whichever 5 days of the week you can work out) Day 1 Day 2 Day 3 Day 4 Day 5 menu
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DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 MENU
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