I m so pumped for you to jump right in, but first we need to go over a few key points of the workout portion of this challenge:

Transcription

1 WORKOUTS

2 Introduction You carry yourself a little differently when you train. You earned your body, you respect your body, and that kind of confidence sends a strong message on the value of selfworth and self-love. This program is about building your own brand of strong, growing your confidence both in and out of the gym, and taking personal responsibility for your body, mindset, and lifestyle. I m so pumped for you to jump right in, but first we need to go over a few key points of the workout portion of this challenge: Take the Time To Warm Up! Don t head into your workout cold. Start with 2-3 minutes on a cardio machine of your choice at light to moderate intensity. It ll get your heart pumping, loosen up your muscles, and get your body warm and ready to work. Don t Skip The Stretch Every single workout includes a stretch portion at the end. It s a programmed part of the workout so DON T SKIP IT! Stretching post-workout helps you avoid the excessive buildup of lactic acid which can reduce and help relieve soreness. A good post-workout stretch session also helps facilitate the muscle repair process, which allows you to come back better and stronger for your next workout. The Schedule This program features three different two week cycles, meaning you will do the same 5 workouts (Monday-Saturday) on their assigned days for weeks 1 and 2 and then move on to a different cycle for weeks 3 and 4, and so on through weeks 5 and 6. Day 6 is an active rest day for all 6 weeks, I recommend yoga on this day, but feel free to switch things up with a hike, walk, swim, bike, whatever you choose. The point is to keep moving! Day 7 you are OFF, rest, relax, and prepare for the week ahead. These workouts will build in intensity and are designed to increase in difficulty. You will be challenged as you progress from week to week, and I hope you take that as personal motivation. Attack each workout, it s a privilege to be able to train! Take pride in the work and the effort it takes to get stronger. I can t wait to see your confidence and your muscles grow over the course of the next 6 weeks!

3 Each day s workout is made up of three different components: This is where we build that beautiful lean muscle the strength training portion! Each day focuses on a different muscle group and uses a combination of weights and machines to really get those muscle fibers firing. This is where we sweat! Usually this part of the workout features a High Intensity Interval Training (HIIT) circuit. Nothing blasts fat faster than a good sweaty HIIT session, it s a gut buster and you know how I love a good #sweatyselfie so be sure to tag me in yours! Some days call for steady state cardio in place of HIIT. This is simply to give your central nervous system a break and a chance to re-set. Both types of cardio have their place and are effective in different ways. Follow the workouts as outlined and the results will follow. Stretch and rest, this part is pretty self-explanatory. Don t just run out of the gym when you finish your and portions, take the time to stretch out those muscles you just worked and finish off any IdealLean BCAAs you might have left. A good, deep stretch session will help facilitate muscle repair and begin that rebuilding process before you even step foot outside the door on your way back home. DON T SKIP IT! A basic instructive stretching video is included, but please, listen to your body and don t feel limited to those stretches alone, add in any additional stretches you might need. If you re running short on time and for some reason can t complete all three portions of your daily workout, I recommend completing the portion of your workout at the gym and finishing your and session later in the day. If you really can t get back to the gym, you can complete an at-home HIIT workout included at the end of this ebook instead as your portion and when you re done. Take care to drink your BCAA s during your portion, or immediately after, especially if you don t have the time to complete all portions together.

4 You Gotta Get To The Gym! To make the most of this program, you have to get your booty to the gym! This is a GYM BASED PROGRAM, meaning you will be using machines, equipment and set-ups that are exclusive to a gym. One of the goals of this program is to help you get comfortable in a gym setting by using these various tools. No more gymtimidation for you! So yes, you will need a gym pass and you will need to actually go at least 5 days a week for this program to be effective. Make it a routine and a part of your every day. Make Sure You Push It! I talked about the concept of progressive overload in the overview ebook, but just to go over it again: you ve got to make sure you re constantly challenging yourself to get the most out of this program. If you re lifting and you feel like you could have easily done 2-3 more reps after your set, go up in weight next time! Always be willing to challenge yourself and increase your weights when you re ready. Go as hard as you can on your HIIT sessions, don t let up when it gets tough or you re tired and don t feel like being there. It s time to step OUTSIDE of that comfort zone! Can I just rest on my rest day? Why do you recommend yoga or doing something active on this day? Active rest days are just as important as workout days. I ve designed an active rest day regimen to give your body a break from weights and cardio so you can get your yoga on and stretch those sore muscles, or to do something else active if you choose. I personally love doing yoga and encourage you to include this as part of your active rest day, it s so beneficial for your body and mind. Not only does yoga improve your flexibility, it also helps reduce soreness, and will speed up your muscle recovery time as well. Yoga is a great way to build strength, and it s a relaxing way to unwind and really concentrate on your mind and your body at the same time. I ve included a basic stretching and yoga video in the downloads for you to use as a guideline. Your body will thank you! As you get started, remember that each workout has three different components: - strength (focus on weight training/muscle) - sweat (focus on HIIT/fat loss) - stretch and rest Here We Go!

5 WEEK 1-2 MONDAY Leg Day, is the best day. Sexy legs here you come! TUESDAY Back & Chest: having a posh posture is so important! WEDNESDAY Active Rest Day: Yoga, Walking, Stretching, Hiking. The point is to keep moving. THURSDAY Biceps, Triceps, Shoulders, Calves: the best accessories you will ever have FRIDAY Glutes: time to build that beautiful bubble booty! SATURDAY Cardio- feel free to choose your fragrance here, so to speak SUNDAY take a break and bask in your glory, prepare for the week ahead

6 WORKOUTS WEEK 1-2 MONDAY: Sexy Legs Leg Extension, superset with Box Step Raise (3x12) (HIIT on Exercise Bike) 5 min warm up Lying (or Seated) Hamstring Curl (3x12) Smith Machine Squat with Band, superset with Band Kickbacks (3x12) Dumbbell Deadlift (3x12) 1 min sprint 1 min recovery Repeat 5x Dumbbell Walking Lunges (3x20) 5 min Steady Pace Total: 20 min TUESDAY: Back & Chest (Plyometrics) Wide Grip Lat Pull Downs (3x15) Close Grip Underhand Pull Downs (3x15) Seated Cable Rows (3x15) 10 Burpees (modify- step burpee) 20 Jump Lunges (modify- step lunges) 60 counts High Knees (modify-butt kicks) Lower Back Extensions (3x15) 20 Jump Squats (modifysimple up/down squat) Incline Dumbbell Bench Press (3x15)

7 WEDNESDAY: Active Recovery THURSDAY: Glutes + Calves (Sprints) Smith Machine Squat with Band (3x15), SUPERSET with Band Kickbacks- (3x15 each leg) Barbell Glute Bridge with Band (3x15), SUPERSET with Band Side Step Walking Squats (3x15) *barbell is optional, these are plenty difficult without Band Leg Press- (3x15) 2 min warm up walk 1 min full intensity 1 min off recovery walk Abductor- 20 reps on moderate weight without rest drop weight (3x15) 20 Jump Squats (modifysimple up/down squat) Curtsy Lunges (3x10 each leg) Repeat 5x Calf Raises- (3x20) Total: 12 minutes (modification-use any cardio equipment and repeat same sprint scheme) FRIDAY: Biceps, Triceps, Shoulders Seated Dumbbell Shoulder Press (3x12) Lateral Raise (3x12) Tricep Cable Pushdown (3x12) Bench Dips (3x12) Machine Bicep Curl (3x12) (Cardio Circuit, Cardio Circuit, Repeat 3-5x) 100 Jump Ropes 20 Jump Lunges (modify- step lunges) 20 In Out Jump Squats on Stepper (modify-squat) 10 Burpees Seated Dumbbell Hammer Curls (3x12)

8 SATURDAY: Cardio (25 minutes steady-state of your choice) SUNDAY: OFF

9 WORKOUTS WEEK 3-4 MONDAY Leg Day, is the best day. Sexy legs here you come! TUESDAY Back & Chest: having a posh posture is so important! WEDNESDAY Glutes: time to build that beautiful bubble booty! THURSDAY Biceps, Triceps, Shoulders, Calves: the best accessories you will ever have FRIDAY Glutes: time to build that beautiful bubble booty! SATURDAY Cardio- feel free to choose your fragrance here, so to speak SUNDAY Active Rest Day: Yoga n Chill *Remember to increase your weights, you should be lifting heavier than you were in weeks 1 and 2!

10 MONDAY: Sexy Legs Squat (1 warm up set with bar, then 3x12 progressively adding weight) Deadlift (3x12) Leg Extension (3x12 progressively adding weight) SUPERSET with 20 Walking Lunges Lying Leg Curl superset with banded pulse squats (3x12) Calf Raises (3x20) (HIIT Training on machine of choice, please choose one of the following:) Treadmill Sprints* 2 min warm up 1 min high intensity 1 min recovery Repeat 5x Total 12 minutes Exercise Bike Sprints* 5 min warm up 1 min high intensity 1 min recovery Repeat 10x 5 minute steady Total 20 mins Stair Stepper Sprints* 2 min warm up 60 counts of high intensity Stop for Recovery Repeat 5x Usually less than 10 minutes

11 TUESDAY: Back & Chest Assisted Pull-Ups (3x12) Underhand Barbell Row (3x12) Reverse Fly Machine (3x12) Incline Bench Dumbbell Press (3x12) Smith Machine Incline Pushups: First use Wide grip for 6 reps, then Close grip for 6 reps, then Underhand grip for 6 reps, rest and repeat circuit two more times for a total of three circuits. Do not rest in between grip changes. (3x12) (Plyometrics, complete this cycle 5-6 times) 10 Burpees (modify- step burpee) 20 Jump Lunges (mod- step lunges) 60 counts High Knees (mod- butt kicks) 20 Jump Squats (mod- squats) WEDNESDAY: superset with Banded Kickbacks Abductor Machine- Complete 20 reps on moderate weight with no rest, then drop the weight slightly and complete 15 more reps. SUPERSET with banded squats. Repeat circuit 3 times. Curtsy Lunges- superset with Kickbacks, (3x20) Leg Press w/bands (3x20) (Elliptical HIIT) 5 minute moderate warm up 30 seconds very low as fast as possible to target glutes Recover 30 seconds Barbell Band Glute Bridges superset with banded duck walks (3x20) Repeat 10x Cool down 2 minutes

12 THURSDAY: Biceps, Triceps, Shoulders, Calves Machine Shoulder Press (3x12) Lateral Raises (3x12) Barbell Bicep 21 s (3x12) Cable Pushdowns-(3x12) (HIIT training on machine of choice, please choose one of the following:) Treadmill Sprints* 2 min warm up 1 min high intensity 1 min recovery Repeat 5x Total 12 minutes Exercise Bike Sprints* 5 min warm up 1 min high intensity 1 min recovery Repeat 10x 5 minute steady Total 20 mins Stair Stepper Sprints* 2 min warm up 60 counts of high intensity Stop for Recovery Repeat 5x Usually less than 10 minutes Dumbbell Kickbacks - 3x12 Smith Machine Band Squats (3x20) Hip Thrusts (3x20) Abductor (3x20) Curtsy Lunges (3x20) Cable Kickbacks (3x15 each leg) FRIDAY: Glutes (Plyometrics) 20 in-outs on stepper 10 burpees 20 jump lunges 10 banded squats Repeat 3-5x SATURDAY: Cardio (25 minutes steady-state of your choice) SUNDAY: Active Rest Day

13 WORKOUTS WEEK 5-6 MONDAY Leg Day, is the best day. Sexy legs here you come! TUESDAY Back & Chest: having a posh posture is so important! WEDNESDAY Glutes: time to build that beautiful bubble booty! THURSDAY Biceps, Triceps, Shoulders, Calves: the best accessories you will ever have FRIDAY Glutes: time to build that beautiful bubble booty! SATURDAY Delts, Calves, Cardio: Work on those best accessories, then choose your fragrance here, so to speak SUNDAY Active Rest Day: Yoga n Chill *Remember to increase your weights, you should be lifting heavier than you were in weeks 1 and 2!

14 Squat (4x12) Deadlifts (4x12) Bulgarian Split Squat (4x12) Leg Press (4x12) Lunges (4x20) MONDAY: Sexy Legs (HIIT Training on machine of choice, please choose one of the following:) Steady state incline on treadmill, walk 25 minutes TUESDAY: Back & Chest (Plyometrics) Seated Cable Row (4x12) 100 jump ropes Lat Pull-Down, superset with Close Grip Pull-Down (4x12) Hyperextensions (weight opt.) (4x12) Smith Machine Incline Pushups: First use Wide grip for 6 reps, then Close grip for 6 reps, then Underhand grip for 6 reps, rest and repeat circuit two more times for a total of three circuits. Do not rest in between grip changes. Smith Machine Push-Ups, wide grip (3x12) 10 burpees 20 high knees 10 in-outs on stepper Repeat 4x

15 WEDNESDAY: Glutes (Sprint HIIT) Cable Kickbacks 4x15 per leg, SUPERSET with banded kickbacks 25 per leg Hip thrusts (3x20) superset with banded kickbacks 25 per leg Band squat pulses (4x20) Smith machine lunges (2x20 per leg) Warm up 2 minutes walking Add an incline and sprint seconds high intensity Recover 60 seconds Repeat 5x Abductor machine, 20 reps on moderate weight, without rest. Drop the weight to one or two plates for 15 reps-repeat three times. Don t rest between sets THURSDAY: Biceps & Triceps Machine Bicep Curl 4x12 (Bike HIIT) Warm up 5 minutes Bicep Curl with Neutral Grip 4x12 60 seconds high intensity Cable Rope Curl 4x12 Tricep Pushdowns 4x12 60 seconds recovery Repeat 10x Tricep Dips 4x12 Tricep Kickbacks 4x12

16 Cable kick backs 3x20 per leg, SUPERSET with banded jump squats Abductor machine, 20 reps on moderate weight, don t rest and drop the weight slightly for 15 reps. Repeat sequence 3x without rest between sets Smith Machine thrusts (3x15), drop the weight when done for single leg thrusts (3x15) per leg. GO HEAVY! Cable Kickbacks (4x15) per leg, SUPERSET with banded kickbacks 25 per leg Sumo deadlifts (3x12), SUPERSET with bodyweight lunges Tricep Kickbacks 4x12 FRIDAY: Glutes (Bike HIIT) 20 side to side cross overs on stepper 10 banded squat jumps 100 jump rope Repeat 5x SATURDAY: Delts, Calves, Cardio Shoulder Press (4x15) Lateral Raise (4x15) Front Raise (4x15) Rear Delt Machine Flys (4x15) Calf Raises (3x20) (Bike HIIT) 25 min steady state cardio of choice SUNDAY- Active Recovery: Yoga n Chill/Stretch

17 AT-HOME HIIT ALTERNATIVES If for some reason you can t make it into the gym, choose between any of these at-home HIIT alternatives for your daily workout instead, and get back to the programmed workouts the next day. Option 1 20 bodyweight squats 30 high knees 30 sec plank 20 push ups 30 high knees 30 sec plank 20 jumping lunges 30 high knees 30 sec plank 20 squat and dumbbell overhead press 30 high knees 30 sec plank 20 ab crunches OR 20 walking lunges 30 high knees 30 sec plank Repeat in order for as many rounds as you can do in 20 min Option 2 Tabatas = 20 seconds on 10 seconds off for 4 minutes, then rest one minute for a five minute interval. *suggestion: download a free Tabata timer app to use with these tabatas! 5 minutes: Push ups (can drop to knees if needed) 5 minutes: Alternating Reverse lunges or jump lunges 5 minutes: Dumbbell Overhead press 5 minutes: 2 arm dumbbell row or renegade row

18 Option 3 Plyometrics (3-5 rounds) 20 Jump Lunges 15 Jump Squats 10 Burpees 60 High Knees Option 4 Sprints 100 Meters Repeat 10 times