WEEK 1

DAY ONE

REST: 60 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

8 WEEK CHALLENGE

BUILD YOUR BEST BEACH BODY WITH ME!

Gym
GYM: PEACH PLEASE! CHALLENGE 11
WEEK 1 LOWER BODY

DAY ONE

REST: 60 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

WARM UP EXERCISES

BOOTY BAND BRIDGE | 3 SETS | 12 REPS | NO REST

1. Place the booty band just above your knees, lie down on your back, bend the knees up
towards the glutes, and move your feet apart until the band is tight.
2. While keeping the band tight, lift your hips as high as possible and pause for 2 seconds
3. Slowly lower your hips back to the ground
4. For an extra challenge, at the top of the bridge slightly externally rotate your knees to get
a deep glute burn
5. If you don’t have a booty band, perform normal glute bridge

PAUSED JUMP SQUAT | 3 SETS | 10 REPS | NO REST

1. Squat down until your thighs are parallel to the ground - pause for 5 seconds
2. Explosively jump as high as possible, fully extending your whole body, whilst maintaining
body tension
3. Control your landing and go straight into the next 5 second hold

EXERCISES

SINGLE LEG SQUATS (RESISTANCE BAND) | 3 SETS | 10 REPS EACH LEG

1. Use the tension from the resistance band to make the single leg squats easier
2. Keep most of the weight in your heel, and slowly lower down until your leg is parallel to
the floor
3. Stand back up by pushing through your whole foot and keeping your hips level
4. Once you have completed all reps, repeat the same number on the opposite leg
5. If you don’t have a resistance band, do single leg squats down to the bench

HIP THRUST (SMITH MACHINE) | 4 SETS | 12 REPS

1. Place your shoulders on a bench and secure the bar across your hips with your knees
at 90-degrees
2. Push your hips up as high as possible and squeeze your glutes and core muscles -
hold for 1-2 seconds
3. Slowly lower to the bottom ensuring you maintain core and glute engagement

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WEEK 1 LOWER BODY

DAY ONE

REST: 60 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

MACHINE LEG PRESS | 4 SETS | 12 REPS

1. Place both feet on the leg press machine with your back straight against the chair
2. Push through your heels but do not fully extend your legs
3. Lower yourself back to the original position and repeat

STRAIGHT LEG DEADLIFT (DUMBBELLS) | 4 SETS | 12 REPS

1. Stand with your feet shoulder-width apart and the dumbbells resting against your thighs.
Keep your arms straight and upper back engaged
2. Push your hips back and slowly hinge forwards at the hips, lowering the dumbbells while
keeping them in contact with your legs
3. Only go as low as you can with a straight back! Come back up by pushing your hips forwards
and maintaining core and glute engagement
4. Ensure your core is braced and your glutes are engaged the whole time, stop if you feel pain
in your lower backpain in your lower back

COOL DOWN

DOWNWARD FACING DOG | 3 SETS | 10S HOLD

1. Inhale and come up and release your arms. Turn both feet to the front
2. Exhale and place both the palms on the floor, stretching out the fingers, and pressing the
palms firmly into the floor
3. Walk your left foot and align it parallel to the right. Separate your feet as wide as your hips
4. Push your heels close to the floor while the tailbone moves close to the ceiling. Lengthen your
spine as much as possible without rounding the upper back
5. Adjust the alignment to stack your shoulders over your wrists, and while pressing the palms
firmly into the floor, allow your chest to come close to the thighs
6. Hold this posture

MODIFIED ONE LEGGED KING PIGEON | 3 SETS | 10S EACH SIDE

1. Rest your back knee on the floor and extend the toes backward
2. Bend the left knee and bring the left foot close to your left glute
3. Hold your left toes with your left hand, flexing the toes towards the torso
4. Rest your right forearm on the right elbow, engage the core, front thigh, and gently arch back,
pushing your chest forward
5. Gaze forward and hold the pose

GYM: PEACH PLEASE! CHALLENGE 33

WEEK 1 UPPER BODY AND CORE

DAY TWO
ONE

REST: 60 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

WARM UP EXERCISES

WARM UP (ELLIPTICAL) | 1 SETS | 5MINS

1. Choose a piece of cardio equipment to warm up on for 5-10 mins
2. Complete some bodyweight exercises and light stretches to complete your warmup before
starting training

INCHWORM / WALK OUTS | 1 SET | 10 REPS

1. Standing upright with feet shoulder width apart, lower your hands towards the ground
around ankles.
2. Slowly walk your hands out away from the body, into a raised plank position, ensure the core
is engaged and back is flat.
3. Option to add a push-up when in a raised plank position.
4. From raised plank position, walk hands back to feet and stand upright.

EXERCISES

LAT PULLDOWN | 3 SETS | 10 REPS

1. Grip the bar slightly wider than shoulder-width with an overhand grip
2. Pull the bar down until it is at chest level, maintaining a straight back throughout
3. Elevate the bar back to the starting position, but maintain constant tension on your
upper back

DB SEATED SHOULDER PRESS | 3 SETS | 10 REPS

1. Sit at an upright bench with a dumbbell in each hand, held to your shoulders
2. Press the arms straight up towards the ceiling
3. Slowly lower the dumbbells back down to your shoulders

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WEEK 1 UPPER BODY AND CORE

DAY TWO
ONE

REST: 60 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

BENT OVER ROW (DUMBBELLS) | 3 SETS | 12 REPS

1. Hold your dumbbells with a neutral grip, with your knees slightly bent, glutes squeezed and
your upper body hinged forward to about 45-degrees
2. Pull the dumbbells towards you while keeping your elbows close to your sides and squeezing
your shoulder blades together (T-Rex arms)
3. Slowly lower the dumbbells, until your arms are straight

LATERAL RAISES | 3 SETS | 12 REPS

1. Begin with a dumbbell in each hand, resting them against your hips
2. With your arms straight (but with a soft elbow) slowly raise your arms sideways until they are
in line with your shoulders
3. Pause at the top for 1 second before slowly lowering back down

CORE EXERCISES

FOREARM PLANK| |33SETS

LATERAL RAISES SETS| |1245S
REPS
1. Once you complete the Wheel Pose, roll to your right and lie down on your abdomen.
2. Stretch out your legs as wide as your hips, and tuck your toes so that the balls of the feet are
pressing firmly into the floor.
3. Bend your elbows and place the forearms on the floor, palms resting on the floor so your
shoulders are stacked over the elbows.
4. Engage your core, squeeze your glutes and legs and lift your hips and thighs off the floor so
your body is a straight line.
5. Gaze forward and hold the posture for 60 seconds. Exhale and release the body on the mat.
6. 6. Repeat two more times for 60 seconds each.

SIDE PLANK | 3 SETS | 10S EACH SIDE

1. From Downward Facing Dog pose, inhale and push your body forward into the
plank position
2. Exhale and twist to your right, stacking the left foot over the right one.
3. If you are stable here, lift the left arm into the sky.
4. Hold the posture, keeping the core engaged and legs active for 30 seconds.
5. Inhale and come back to plank.
6. Exhale and repeat on the other side.

GYM: PEACH PLEASE! CHALLENGE 55

WEEK 1 LOWER BODY

DAY THREE
ONE

REST: 60 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

WARM UP EXERCISES

SQUATS | 3 SETS | 12 REPS | NO REST

1. While keeping your chest up, push your hips back and sink down into a squat until your
thighs are parallel with the ground
2. You must perform full reps, so down until your thighs are parallel and keep that chest up

BOOTY BAND CRAB WALKS | 3 SETS | 10 EACH WAY

1. Place the booty band just above your knees, and move your feet apart until the band is tight
2. Sink down into a squat and while keeping low in your squat, take a large step to one side,
then step with your other foot to keep tension on the band
3. Repeat for the same leg, covering as much distance as possible, before switching legs to go
the other way
4. If you don’t have a booty band, hold a dumbbell against your chest for the crab walks

EXERCISES

ARABESQUE ROW (DUMBBELL) | 3 SETS | 10 REPS EACH LEG

1. With your left leg straight behind you, lower your upper body until there is a straight line from
your left foot to your shoulders, with your left arm hanging straight down holding a dumbbell
2. Pull the dumbbell towards you while maintaining the arabesque shape - the key is controlling
with your right glute
3. When you have completed all your reps, switch legs and change arms

CURTSY SQUATS (DUMBBELLS) | 3 SETS | 10 REPS EACH LEG

1. Begin standing tall with feet slightly narrower than hip-width, holding a dumbbell in each
hand
2. With your reft leg, step back and behind the left leg and sink down until your back leg is just
above the floor
3. Push back to the starting position and repeat for the left leg - this is 1 rep

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WEEK 1 LOWER BODY

DAY THREE
ONE

REST: 60 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

SPLIT SQUAT (DUMBBELLS) | 3 SETS | 10 REPS EACH LEG

1. Hold a dumbbell in each hand by your sides. Step one foot back about a foot, with the heel
raised, ensuring the knees and toes are pointing forwards
2. Bend at the knees, lowering the body until the back knee just hovers above the ground
3. Press through the feet and extend the legs to return to the starting position. Perform all reps
on one leg, then repeat on the other side

THRUSTERS | 3 SETS | 10 REPS

1. With the dumbbells resting on your shoulders, squat down to about 45-degrees
2. Push back up and use the power from your squat to press the dumbbells up
3. Slowly lower the dumbbells and repeat, making the movement as continuous as possible

COOL DOWN

BOUND ANGLE POSE | 3 SETS | 10S

1. Inhale, release your feet, and sit straight
2. Join the soles of your feet and bend your knees sideways. Allow the knees to rest on the floor
3. Wrap your palms around your feet from below, inhale and stretch up
4. Exhale and fold forward, lengthening your spine, allowing your chin to rest in front of
your toes
5. With each breath lengthen your spine. With exhalation, feel the stretch in your pelvis and hips
6. Gaze forward and hold this position and relax

BRIDGE POSE | 3 SETS | 10S

1. Lie down on your back and bend your knees. Separate your knees and feet hip-width apart
2. Rest your heels close to your glutes and arms on either side of your body, palms facing
the floor
3. Inhale, press the palms into the floor and lift your hips away from the floor. Exhale, contract
your gluteus and thigh muscles and bring your chest close to your chin, BUT do not tuck your
chin
4. Hold the posture, engaging the core
5. Deepen your stretch and tone better by lifting your heels away from the floor.

GYM: PEACH PLEASE! CHALLENGE 77

WEEK 1 REST OR HIIT

DAY FOUR
ONE

REST DAY

Cook a nice meal

to fuel your body!

Hangout with your friends

and get some sun!

Chill at home!
Read a book or watch TV!

The secret of your future is hidden in your daily routine

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WEEK 1 REST OR HIIT

ONE
DAY FOUR

REST: 60 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

HIIT

RUN OR BRISK WALK | 1 SETS | 5MINS

1. Either run or walk at a brisk pace so that you would find it difficult to have a conversation
2. Continue at this pace for the required amount of time
3. If this pace becomes too difficult, slow down and walk until you feel comfortable to pick
up the pace again

SUICIDE SPRINTS | 5 SET | 1 REPS

1. Set out 4 cones, or use 4 points approximately 10 yards apart
2. Sprint to the first point, touch the ground, then sprint back to the start
3. This time sprint to the second point, touch the ground and sprint back to the start.
4. Repeat until you reach the last point - this is 1 rep
5. Make sure you are sprinting and not jogging

SQUATS | 5 SETS | 30 REPS

1. While keeping your chest up, push your hips back and sink down into a squat until your
thighs are parallel with the ground
2. You must perform full reps, so down until your thighs are parallel and keep that chest up

PUSHUPS | 5 SETS | 20 REPS

1. Begin exercise on hands and feet (use knees if it’s too difficult)
2. By bending the arms, slowly lower yourself towards the ground until your arms are at
90 degrees
3. Push through your whole hand to extend back to the starting position before repeating
the movement

GYM: PEACH PLEASE! CHALLENGE 99

WEEK 1 LOWER BODY

DAY FIVE
ONE

REST: 60 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

WARM UP EXERCISES

CLAMS | 3 SETS | 12 REPS EACH LEGS

1. Begin lying on your side, with your shoulders, hips and ankles in a straight line, with your
knees bent to 90 degrees
2. While keeping your feet together, rotate your knee as high as possible, pausing at the top
for 2 seconds
3. Slowly lower back to the starting position, controlling through your glute
4. Repeat the same number of repetitions on the other leg

SINGLE LEG GLUTE BRIDGE | 3 SETS | 12 REPS EACH LEGS

1. Lay on your back with your knees bent to 90 degrees and feet hip-width apart.
Extend one leg straight up
2. Lift your hips up as high as possible forming a straight line from your shoulders to your knee
3. Squeeze your glutes and hold this position
4. Keeping your back straight, slowly lower your leg and repeat for the other leg -
this is 1 repetition

EXERCISES

DEADLIFTS | 4 SETS | 10 REPS

1. Stand with your feet shoulder-width apart, knees bent and the barbell resting against the
floor with your hands slightly wider than shoulder-width
2. With your arms straight and upper back engaged, hinge from your hips to stand up keeping
the barbell close to your legs
3. Slowly lower the barbell back to the floor by first pushing your hips back, then bending your
knees as much as you need to gently touch the floor with the bar
4. Ensure your core is braced and your glutes are engaged the whole time, stop if you feel pain
in your lower back

WALKING LUNGES (DUMBBELLS) | 5 SETS | 10 REPS EACH LEG

1. Lunge forwards on one leg, stopping just before your back knee touches the ground
2. Pushing through your front foot, bring the back foot forwards until your feet are
together again
3. Lunge forwards with your opposite foot this time, alternating each time and ensuring your
hips stay level

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WEEK 1 LOWER BODY

ONE
DAY FIVE

REST: 60 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

CABLE SQUATS | 3 SETS | 12 REPS

1. Grasp the bar or rope with both hands shoulder-width apart and take a step back so there’s
tension on the cable
2. Squat down until your thighs are parallel to the floor
3. Stand back up, focusing on keeping the weight in your heels and your chest up

SMITH MACHINE ATHLETIC STEP UPS | 3 SETS | 10 REPS EACH LEG

1. Stand with your left foot on a step, with the bar across the back of your shoulders below your
neck, and your right leg behind you in a lunge shape
2. By pushing through your left foot, stand up tall and bring your right knee up to hip height
3. Slowly lower back to the lunge position, controlling the weight through your left leg and glute
- think about sinking straight down
4. At the bottom of the step up; the bar, your shoulders, hips, and back knee should be in a
straight line

COOL DOWN

COBRA POSE | 3 SETS | 10S HOLD

1. From the Plank position, hold your breath and slide your body forward and lie down on
your abdomen.
2. Let the palms rest on either sides of your chest. Let the tops of your feet rest on the mat.
3. Press your palms into mat, inhale, and lift your head and chest off the mat.
4. Exhale and on the next inhale, deepen the backbend, lifting your torso off the mat with hips
resting on the mat.
5. Tilt your head backward and hold the posture gazing up and breathing deeply for one minute.
6. Exhale and come back to starting position.

DOWNWARD FACING DOG | 3 SETS | 10S HOLD

1. Inhale and come up and release your arms. Turn both feet to the front
2. Exhale and place both the palms on the floor, stretching out the fingers, and pressing the
palms firmly into the floor
3. Walk your left foot and align it parallel to the right. Separate your feet as wide as your hips
4. Push your heels close to the floor while the tailbone moves close to the ceiling. Lengthen your
spine as much as possible without rounding the upper back
5. Adjust the alignment to stack your shoulders over your wrists, and while pressing the palms
firmly into the floor, allow your chest to come close to the thighs
6. Hold this posture

GYM: PEACH PLEASE! CHALLENGE 11

11
WEEK 1 FULL BODY HIIT

DAY SIX
ONE

REST: 60 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

HIIT

RUN OR BRISK WALK | 1 SETS | 5MINS

1. Either run or walk at a brisk pace so that you would find it difficult to have a conversation
2. Continue at this pace for the required amount of time
3. If this pace becomes too difficult, slow down and walk until you feel comfortable to pick
up the pace again

SPRINTS | 10 SET | 20S | 10S REST

1. Run as fast as possible for the required distance. When you have finished the sprint, reduce
your speed slowly, don’t just stop on the spot
2. Make each stride as long as possible, powerfully use your arms and ensure core engagement

SPEED SKATERS | 5 SETS | 20S | 10S REST

1. Hop to your right, landing softly on your right foot. As you are landing, slowly bend your right
knee and take your left leg behind you
2. Jump out of your right leg and this time land on your left leg. Alternate quickly, but control
each landing and use your arms
3. As you get faster, it should look like you are speed skating

SQUAT JUMPS | 5 SETS | 20S | 10S REST

1. Begin the exercise with your feet slightly wider than hip-width
2. Squat down until your thighs are parallel to the ground
3. Explosively jump as high as possible while maintaining body tension
4. Control your landing whilst maintaining momentum, and repeat

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WEEK 1 FULL BODY HIIT

DAY SIX
ONE

REST: 60 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

PLYO PUSH UP | 5 SETS | 20S | 10S REST

1. Start in a raised plank position with hands on step or bench. The higher the bench, the easier
this motion will be.
2. Make sure feet are shoulder width apart, core is engaged and back is flat.
3. From raised plank position, slowly lower body towards the bench.
4. When the chest is almost at the bench, push off the bench with hands (to get momentum) and
clap hands.
5. Lower hands back to bench and repeat motion.

She dressed herself in confidence

every day, she refused to wear
anybody else’s insecurities.

GYM: PEACH PLEASE! CHALLENGE 13

13
WEEK 1
DAY ONE If you are persistent you will
get it, if you are consistent
you will keep it

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