A a Pr SHARE HOME EDITION | 6 WEEK PROGRAMHI YOU Are you ready for a new challenge? There are a lot of tools around us to help us work towards our goals. From fully equipped gyms to supplements, and from recovery tools to fitness watches. Don't get me wrong, | love making use of all the different tools, but that doesn’t mean that you cannot achieve your goals without them. With this guide we're going to go back to the basics by building a solid routine that you can do absolutely anywhere. We're going to tackle our nutrition, build our strength and get sweaty. Allin the comfort of your own home or anywhere else. Because you don't need a lot to get fit.CONTENTS BEFORE STARTING Systems versus Goals Transformation Time Equipment Needed NUTRITION Calories Macros Macro Tracking Macro Food List Hydration LET'S TALK TRAINING What | Wish | Knew Form Mind Muscle Connection Breathing Range of Motion Progress 6 9 10 12 13 15 160 17 19 20 21 22 23 24ESSENTIALS The Plan Warm Up Cool Down Cardio THE PROGRAM Your Workouts Phase |: Weeks 1-2 Phase 2: Weeks 3-4 Phase 3: Weeks 5-6 RECIPES Breakfast Lunch Dinner Snacks: YOU'RE FINISHED Alternative Exercises Video Demonstrations Support 20 27 29 31 34 50 66 84 Ol 99 107 115 M7 118Net. Before StartingSYSTEMS VERSUS GOALS With every challenging rep that you didn't want to do, but did anyways, you'll get one step closer to your goals. This guide is aimed at healthy and sustainable fat loss. In order to make sustainable change, it’s important to build systems that make it easier for you to stick to healthy habits When you set a goal (‘I want to lose weight’), you focus on a specific result or outcome. It's great to have a goal, but it's even better if you have something in place that will make sure all your actions align with your goal. That is how you can set yourself up for success, and you can do that by building systems. Systems are based on your values, and who you are or who you want to become as a person. For example, eating healthy and consistent exercise isa system towards weight loss. The aim of this guide isn't just to help you reach a specific result, it's to help you build systems to be who you want to be so you can continue working on yourself even after you finished this six- week program. First things first, don't underestimate the power of your environment. If you have loads of snacks laying around in your house, it's hard to leave them. If you don't have clothes to work out in because they are still in the laundry, it's easier to skip a workout. Be mindful of your environment as it speaks to you. Design it so that it reinforces the habits that are important to you. 6Some example systems that might help: Lay all your workout clothes in a visible spot + When you do groceries, focus on buying items you want to eat Prep the meals you want to eat + Put your alarm at the opposite end of your bedroom so you have to get up to turn it off Reward yourself after doing something you struggle with But remember, even if you have the tools available, it isn't always going to be easy. You have to get used to pushing yourself on a daily basis. A single workout might not feel like it’s going to make a difference, but it will Small actions yield great results over time. That is also why bad workouts are important, they keep the momentum from the good workouts going, even if the workout itself wasn't your best one. It will help with keeping that habit strong and keeps you moving towards becoming the person you want to be.You might miss a day. What to do? My rule of thumb is that it doesn't matter if you miss a day, but try to not miss twice. Life happens, and you don't want to pressure yourself too much. However, when one day turns into two, and then into three and four, you risk slipping into unwanted habits. You are always reinforcing what you are doing. Ifyou skip, you build that habit. Making it stronger. Making it harder to change. You can miss once, but try not to miss twice. Finally, there are a few elements essential for making progress, even if they don't always get as much recognition as working out and nutrition. Those elements are stress, sleep and recovery. Your body receives many different types of stress on a daily basis. It's important to manage stress, as constant stress experienced over a long period of time can contribute to health problems, such as high blood pressure, heart disease, obesity and diabetes. There are different ways to deal with stress, and some might work better for you than others. Luckily, you're already off to a great start because getting regular physical activity is a way to help manage stress. Other things that might help are practicing relaxation techniques - such as deep breathing, meditation or yoga - or journaling, spending time outside or working on your hobbies Sometimes getting less sleep is glorified but getting enough quality sleep is vital. It allows your body to repair itself, so you feel fit and energized for the next day. If you struggle with getting enough quality sleep, try building a system (in this case a solid bedtime routine) that will help you. A solid routine starts with having a set bedtime. Getting your body used to sleeping and waking up at the same time every single day can make your sleep a lot better. After deciding on a set bedtime, you can focus on other things as taking a shower or bath to help wine down, reading a book, drinking some tea and/or limiting screen time before bed. Lastly, but certainly not least, recovery! Recovery is one of the most important components of your training program. It gives your body time to replenish energy and heal itself by repairing damaged tissue. This is what will allow you to reap all the benefits of your training, Rest days are included in the program, but if you ever feel like you need more rest, for example when your body feels achy or just tired - take an extra day off.TRANSFORMATION TIME Keeping track of your progress helps with knowing that youre heading into the desired direction. Keep yourself accountable by picking one day of the week as your check-in date. What your check-in looks like, is completely up to you. However, try to keep the circumstances the same every week by doing the check-in at the same time and in the same environment. There are different ways of keeping progress. Loads of people are a fan of journaling, as that shifts the focus from the physical changes to the mental changes. Some like keeping track of their progress by taking girth measurements of the waist, hips, Keeping track of progress is great way of seeing how far come! It can also be discouraging; we often want to go from zero to a hundred and are discouraged when it doesn't work that way. But you know what? Get comfortable with the principle of delayed gratification. Anything that is worth having requires effort and work, but it won't give you results right away. thighs, calves, chest and/or upper arms, and use the previous measurements as a benchmark to evaluate progress. You can also weigh yourself, but not everyone is a fan of the scale so if that bothers you in any way, shape or form - don't use it! | personally prefer taking progress pictures, as actually seeing how your body transforms over time really motivates me to keep going, and I keep track of my workouts. Seeing how much progress you make over time with your training makes you feel empowered! You can also go by how you feel or by the changes you notice when you're looking in the mirror. a you've That doesn’t mean that you aren't making progress. Try to see every small step as an accomplishment. You did your workout that day? That's great! You're one step closer to your goals! These tiny steps yield great results over time. Keep going. 9EQUIPMENT NEEDED This is a home-based guide including a lot of bodyweight exercises that don't require additional resistance to be effective. But for some exercises, we're using a light or a heavy pair of dumbbells as. a form of resistance. If you don't have dumbbells, you can also use something else that's easy to hold and has the right weight. Make sure to listen to your body and evaluate your form before adding weight. If you're looking to purchase some dumbbells, get a pair that allows you to do exercises as lateral raises (around ten reps). This is usually a pair between one to four kg (oF 2-10 Ibs). Additionally, get one pair that allows you to do exercises as the dumbbell shoulder press (around ten reps). This is usually a pair between 5 and 10 kg (or 11-22 Ibs). Resistance bands are also a great accessory, as they don't take up a lot of space and they can add a lot of extra resistance. Shameless plug here? | think it's time! Check out: gainsbybrains.com to find your fav fitness accessories. Next to that, make sure to have a stable seat or bench available. There are some exercises that require you to step up, sit down, elevate your shoulders or elevate your heels. 10oD. Nutrition NCALORIES Nutrition is key when it comes to making progress. It will provide your body with the nutrients and energy to thrive. Acalorie is a measurement, it’s the amount of energy that's released when your body breaks down, digests and absorbs food. The more calories a food item has, the more energy it provides to your body. Your total daily energy expenditure (TDEE) is the number of calories that your body burns per day. If you match the calories consumed with the number of calories burned, you will maintain weight. The goal of this guide is healthy and sustainable fat loss which means that you need to be in a calorie deficit to accomplish this. This is achieved when you burn more than what you consume, or you consume less than what you burn during the day. Luckily, we live in an era with highly developed technology, so instead of providing you with the formula - you can head over to my website (t) to calculate your TDEE. It’s based on the Mifflin - St. Jeor formula. Select the goal “lose weight’, and it provides you with an estimate of how many calories you should be consuming if your goal is to decrease your body fat percentage. IF unsure, always overestimate and correct if needed After establishing the amount of calories you should consume to help you work towards your goals, it's time to determine what those calories should be composed of, 12MACROS Nutrients are molecules in food that are necessary for your body to function. They consist of two subgroups: macronutrients and micronutrients. The main difference between both types is that macros are needed in larger quantities, whereas micros are needed in smaller quantities. Macros are proteins, carbohydrates and fats. Micros are vitamins and minerals. Even though most people keep track of macros instead of micros (micros are harder to measure), it's still important to be aware of the micros you're consuming, They might not determine how many calories are in specific food items, but they are important to your overall health, Carbohydrates and protein provide four calories per gram, fats provide nine calories per gram. Some classify alcohol as its own macronutrients that. has seven calories per gram, but it has very little nutritional value compared to the other three macros. That's also why alcohol is often referred to as empty calories Protein makes up the building blocks for our muscles, and it's needed to maintain and repair tissue. Consuming an adequate amount of protein ensures that you are maintaining or building muscle mass - or preventing it from breaking down. Protein can be found in both plant and animal sources. Animal based sources are considered complete proteins as they provide all essential (meaning that your body cannot produce it on 1Bits own) amino acids necessary on a daily basis. It's not required to just eat complete protein sources, as long as you get the essential amino acids in over a 24-hour period. Most plant-based protein sources are incomplete proteins as they are low in one or more of the essential amino acids. If you don't consume any animal- based protein sources, it's important to consume a variety of different plant- based protein sources to meet your nutritional needs. Fats tend to get a bad rep, as people automatically assume that fats make you fat. That's not the case. Eating above your needs means that your body stores that extra energy as fat, and that comes down to your total calorie intake. Not to your macro ratio. Fats are essential for our hormonal levels. Carbs are fuel and will be used as a source of energy. Carbs are sometimes referred to as ‘simple’ versus ‘complex Complex carbs are unprocessed and contain the fiber that's naturally found in the food, simple carbs have been processed and the natural fiber is either removed or changed 4MACRO TRACKING Always stick to what works best for you, as that will make it most enjoyable. Remember, you have to nourish to flourish. Macro tracking is often referred to as flexible way of dieting. You have certain targets you need to hit per day (for carbs, fats and protein), and you can eat anything as long as it gets you towards your targets. This flexible way of dieting can make it feel like you're not following a diet, as you don't have to give up most of the things you love to eat. However, it can also leave you more hungry and less satisfied as you might try to include more energy dense foods into your diet. If you want to keep track of your macros, you can use a free tracking app like MyFitnessPal. Most of these tracking apps have an open database, which means that it has a lot of data already (it also means that you have to double check if the macros correspond as people might make mistakes while adding products). On the other end of the spectrum, you have a meal plan. This plan shows what you have to eat every single day, so it takes the guessing out of it. It's therefore also less flexible compared to macro tracking. What you do is up to you, it truly comes down to what makes it easier for you to stick to your plan!MACRO FOOD LIST Your total calorie intake will determine whether you will gain or lose weight. the types of food we eat play a huge role in how we feel, think and perform. Generally speaking, | found that my body works and feels best when I stick to a cleaner approach to nutrition. Below is a list with some food items per macronutrient to give you some inspiration, you'll see some food items more than onee, as they are a good source of multiple macros: CARBS PROTEINS FATS + Oats + Lean Meats + Avocado Potatoes + Poultry Olives Quinoa + Fish & Seafood Nuts. Buckwheat + Egg Whites Seeds + Rice + Low Fat Dairy (Cheese, + Nut & Seed Butters | erates Greek Yoghurt, Quark, + Egg Yolks Leafy Greens Milk) Oils Cruciferous + Soy Products Fatty Fish Vegetables Legumes & Beans Pulses + Nuts + Seeds + Legumes & Beans + Pulses: Dark Chocolate + Full Fat Dairy 16HYDRATION You hear it everywhere ‘make sure to drink enough water’ or ‘stay hydrated: But why is it so important to make sure that you get enough? There are tons of benefits! Water is vital for all cell functions, it keeps your joints lubricated (important when training), prevents infections, keeps organs functioning properly, helps you stay focused by delivering essential nutrients to the brain and increases your energy. Keep track of how much water you're drinking - it makes a huge difference! How much water you need varies. If you're outside when it's hot, or when you're following a sweaty workout, you'll need to drink more to stay hydrated. But there are some guidelines: For women, the Institute or Medicine (IMO) recommends a little over 2 LITERS (OR 9 CUPS) OF FLUID EACH DAY. For men, it's around 3 LITERS (OR 13 CUPS) OF FLUID EACH DAY.No3. Let's Talk TrainingWHAT | WISH | KNEW You never lose. You either win or you learn. Everything shapes you to be the person you are today. But... If | could go back in time and give myself some extra advice so that | could change my approach, | would explain all the topics I'm about to cover here. After reading and implementing this yourself, you might realize that you have to take a few steps backwards. You might have to decrease the loads you are using, or maybe you realize that you weren't fully in tune with, your body after all. This is a learning opportunity that allows you to build a new and solid foundation. Trust me, it is so worth it. These things will make a big difference in the effectiveness of your workouts, and thus to the results. you will get. 19FORM Form is key for a number of reasons. First of all, it minimizes the chances of injury. Health and happiness are the ultimate goals, and injury doesn't really fit into either of those categories. Second of all, good form means that you efficiently execute the exercise. That means more bang for your buck. BUT WHAT EXACTLY IS GOOD FORM? That's hard to pinpoint as it depends on the exercise executed and the person performing the exercise. As a general description, itis lifting through the efficient full range of motion while following the desired movement pattern, controlling your tempo and not using momentum. | do need to make an exception here, as there are moments where you want to use momentum, but that’s only when it’s intended during certain times and with certain exercises. Let's say you are starting to lift, and you notice that you are maintaining good form with lighter weight but cannot maintain it when lifting heavier. That means that you aren't strong enough yet. Take your time to build strength and increase the weight when you are ready. If you aren't able to maintain good form with no weight, it’s most likely due to mobility issues or because you don't fully understand the movement pattern of a specific exercise yet. No need to rush here, take time to work on these things before adding weight. Make sure to regularly check your form, record your lifts and compare it to the technique demonstrated in the videos provided. You can also have an experienced lifter help with evaluating technique. Just know that everyone is built differently, and that optimal technique can look different between individuals.MIND MUSCLE CONNECTION Lifting is so much more than physical training. It has a huge mental aspect as well. You have to keep showing up, put in the work now to reap benefits long- term and you have to fight through your mind wanting to give up before your body does. Next to all of that, you can also use your mind to get more out of your training. That's exactly where the mind-muscle connection is of importance. Movement is controlled by the brain. improving this communication means that you can recruit more muscle fibers and increase the quality of the muscle contraction. Focusing on this connection is mainly important when it comes to isolation exercises. Isolation exercises target a specific muscle group. You want to consciously think about moving the intended muscle. If you struggle with this, lowering your tempo, closing your eyes (only if balance isn't an issue) or tapping on the intended muscle when exercising can help! On the contrary, compound lifts are exercises that work several muscle groups simultaneously. With these technical lifts (the squat, deadlift, bench press, barbell row and overhead press) you want to focus on moving your body as a whole.BREATHING Even though it’s a natural process in the body that you do all day every day, paying attention to how you're breathing can be a huge advantage during training. Proper breathing technique can help with getting more oxygen into your body, resulting in better performance. One breathing technique that's often referred to when it comes to training, is diaphragmatic breathing. You focus on engaging your diaphragm by breathing in through your nose or mouth (nose is preferred), fill your abdominal area with air and exhale as the stomach collapses. To some this technique comes more naturally than to others. If you struggle with it, practice it first when you're not training. You can do this by either lying down or sitting in a comfortable position. Put one hand on your chest, and one on your stomach. Breathe in through your nose, and exhale slowly out your mouth. Your belly should rise and fall with every breath, your chest should remain relatively still With strength training, you want to practice diaphragmatic breathing by breathing out on the concentric phase of the lift (when you are contracting the targeted muscle). This will increase core pressure and helps with stabilizing your spine. The aim when you're engaging in aerobic exercise is to keep a consistent breathing pattern. When you're doing mobility focused type of training, focus on maintaining longer, deeper breaths. This helps with releasing tension and allows movement through a full range of motion:RANGE OF MOTION What you pay attention to grows. That is definitely true when it comes to training. You grow stronger in what you train, so neglecting part of the movement by not training full range of motion means that you can become weaker in that portion of the lift compared to the rest. Lifting full range of motion is when you move as far as anatomically possible during a given exercise. This looks different for everyone, factors such as mobility, flexibility, joint structure, (past) injuries, body asymmetry and other biological and physical factors influence the individual range of motion.PROGRESS You often hear people say that they had such a good workout, because they couldn't walk straight for three days after training legs. They are referring to DOMS, or delayed onset muscle soreness. DOMS usually happens when you start a new training routine and / or expose your muscles to new or increased training stimuli. It often develops after a day or two post-exercise, and can last for 72 hours or more. You won't experience DOMS once your muscles get familiar with the specific training stimuli, they will adapt to it and react less strongly! But that doesn't mean that your training wasn't good, as DOMS isn't a good indicator of making progress. Instead, you should be focused on progressively overloading your muscles over time. The principle of progressive overload means that in order for your muscles to grow, to get stronger and to increase performance you need to gradually increase the training stimulus over time. You have to start with a benchmark, this refers to what you currently can do while maintaining good form and going through the full range of motion. Once you built a foundation, it’s about increasing stimulus over time. This can be done in a variety of ways. If you have access to weights, you can increase the resistance over time. But this isn’t the only way to ensure progressive overload. Needing less rest to recover, being able to perform more reps in the same amount of time (while maintaining proper form), having more control, increasing training volume, increasing training frequency and /or increasing time under tension over time are all ways to progressively overload your muscles. As you can tell by the list, there are enough variables to gradually change to ensure that you make progress, even if you don't have weights available! Only adjust one variable over time, as you'll only know for sure whether you made progress if you perform the lifts in exactly the same way.No4. EssentialsTHE PLAN Sweaty supersets, challenging cardio workouts and high intensity training, this guide means business. Transforming your lifestyle doesn't just start with the first set of the first exercise of your workout, and it doesn't end with the last rep that day. It's so much more than that. That's why this section covers how you can get your body ready to train, and how you can get your body back to its resting state afterwards. Warming up isa key element of your training, even though it’s often seen as. a separate thing that no one wants to do. Trust me, I've been there many times! However, rule number ‘one is to never skip your warm up. We don't want to get injured. Oh and before | forget, we're also talking about cardio here. Cardio isn't just a tool to increase calories burned, it’s important to build your cardiovascular health. Let's get those steps up! 26WARM UP. We're starting every workout with a warm-up. This will help with getting your blood flowing, temperature up, helps prevent injury and helps improve overall performance, The warm-up consists of three parts: joint mobility work, continuous warm- up activity and dynamic stretches. The first part involves slowly moving, rotating or flexing each joint to increase blood flow and lubricate them. WARM UP ROUTINE After that, it's time for the continuous warm-up activity. This part usually takes between five or ten minutes. You can do some low intensity cardio, or mimic movements that you'll be doing while you're exercising The last part of the warm up involves dynamic stretching, this is when you continuously move through a joint's full range of motion to increase muscle temperature and reduce stiffness. This should be done slowly and comfortably. Start with five to ten minutes of low intensity cardio, then continue with the dynamic warm-up. Perform ten reps (per side) of the following exercises, repeat circuit two times in total. FRONT-TO-BACK LEG SWINGS SIDE-TO-SIDE LEG SWINGS KNEE HOLDS WALKOUT PLANK LUNGE REACH FORWARD ARM CIRCLES BACKWARD ARM CIRCLES CROSS BODY ARM SLAPS If needed, you can foam roll to work on trigger points or specific ‘knots’ that can form in muscles.COOL DOWN After your workout it’s time to get your body temperature, blood pressure and heart rate return to their normal levels. It's time to cool down! This process doesn’t have to take long, _This is when you hold a stretch in but it's important not to skip it asit will place for a period of time, without any help increase the range of motion in movement. This allows your muscles to the joints you just worked, After cooling loosen up and increase flexibility. down, perform some static stretches.CARDIO Cardio is important for building your overall cardiovascular health, as it helps with strengthening your heart. It’s also referred to as a tool for fat loss, as you can use it as a way to burn extra calories. The total recommended cardio changes per phase and it consists of two different parts. The first part is a recommended daily step goal, the second part is your recommended weekly low intensity steady state (LISS) cardio. Your high intensity cardio workouts are part of the workout routine, so there is no need to do them additionally. Having a daily step goal helps with increasing your NEAT level, or the non-exercise activity thermogenesis. Sounds intense, but it's the energy expended for everything we do that is not sleeping, eating or training. You can keep track of your steps by having a step / activity tracker, smart watch or your phone. If you're using your phone, make sure to have it on you at all times. LISS cardio is when you do light cardio at a consistent pace for longer periods of time. You can do anything you prefer: walking, hiking, cycling, rowing, swimming or you can use cardio equipment. Aim to keep your heart rate at around 65% of your max heart rate (max heart rate = 220 - age} Ideally, you want to separate cardio and lifting days. If you're having a busy week and can't combine everything - no worries! In terms of priorities, always dedicate most of your energy towards your workouts. Your second priority is your daily steps. After that, it's about your recommended weekly LISS cardio PHASE 1 (WEEK 1 - WEEK 2) 2.x 30 min LISS per week, 8k-10k steps per day PHASE 2 (WEEK 3 - WEEK 4) 2.x 40 min LISS per week, 10k-12k steps per day PHASE 3 (WEEK 5 ~ WEEK 6) 2.x 45 min LISS per week, 12-14k steps per day 29Nod. The ProgramYOUR WORKOUTS How to read the workouts and implement the training routine. The section about progressive overload shows the importance of sticking to the same workouts for a certain period of time, as this allows you to use the numbers from the previous sessions as a benchmark. Next to that, it gives you the time needed to develop skills to perform the exercises. However, you don't want to keep doing the same weekly workouts for too long. First of all, that’s not very interesting and we want to be challenged! Secondly, your body can adapt to it and plateau. Changing your training periodically means that you'll continue to get results. Therefore, your workout plan is divided into three different phases, Try to stick to the schedule, if that's not possible then you can postpone or skip one of the workouts. Dont forget to do your weekly cardio from page 29. If possible, try to do the LISS cardio on your rest days. 31PHASE ONE The first two weeks include a 5-day schedule with a sweaty circuit, lower body burn, cardio & core, upper body workout and f45, Sounds familiar? The workouts include similar movements as the 24-day shred challenge but we're taking it to the next level! The sweaty circuits are 30 minutes where you give it all you have. The lower body burn and upper body workouts consist of supersets, where you perform two. exercises back to back with minimal rest between the sets. You can take a break after finishing a complete superset. And finally, the cardio & core workout is 8 exercises long. It's intense. It will get you sweaty. And it’s just the start. PHASE TWO. During this phase, the sweaty circuits are 35 minutes instead of 30. Instead of supersets, the lower body burn and upper body workouts are trisets, this is when you perform three exercises back to back with minimal rest between the sets, You can take a break after finishing a complete triset. Cardio & core is 9 exercises long. We're making progress!! PHASE THREE The final two weeks include even longer sweaty circuits, giant sets of the lower and upper body workouts (we're now performing 4 exercises back to back!) and the cardio & core workouts are ten exercises long. Final push of the program! But we're in for a treat for week six as we're doing an extra 145 workout WHAT TO DO AFTER THE PROGRAM IS FINISHED? As mentioned above, the workouts get progressively more difficult but if you love the workouts, you can start from the beginning after finishing these six weeks and try to make progress by performing more reps in the same time and/or performing them with better form. 32SWEATY CIRCUITS Try to perform as many reps as possible in 60 seconds. When the 60 seconds are finished, you immediately continue with the next exercise. After you've done all exercises from the circuit, you rest for 60 seconds. Then you repeat the circuit until you've done all sets. LOWER BODY BURN Perform the exercises indicated by A back-to-back. This means that you perform the number of reps indicated for the first exercise, then immediately move on to the next exercise(s) without taking extra rest. Perform the reps indicated. After you're finished with all exercises indicated by A, you can rest. Repeat the number of sets before moving on to the exercises indicated by Bete. CARDIO & CORE Try to perform as many reps as possible in 55 seconds. When the 55 seconds are finished, you rest for 5 seconds. Then you move on to the next exercise. Repeat the circuit until you've done all sets. UPPER BODY Perform the exercises indicated by A back-to-back. This means that you perform the number of reps indicated for the first exercise, then immediately move on to the next exercise(s) without taking extra rest. Perform the reps indicated. After you're finished with all exercises indicated by A, you can rest. Repeat the number of sets before moving on to the exercises indicated by Betc FULL BODY Try to perform as many reps as possible in 45 seconds. When the 45 seconds are finished, you rest for 15 seconds. Then you move on to the next exercise. Repeat the circuit until you've done all sets. 33PHASE 1 SCHEDULE “Click on the workout to be taken directly to that page. Week One $-10k daily steps + 2 x 30 min LISS Week Two 810k daily steps + 2x 30 min LISS MON Sweaty Circuits: 30 min TUE Lower Body Burn TUE Lower Body Burn WED Cardio & Core WED Cardio & Core THU THU Upper Body Upper Body FRI FRI Rest Rest SAT SAT Full Body: 45 min Full Body: 45 min SUN SUN Rest RestWEEK 1- MON SWEATY CIRCUITS: 30 MINS “Remember, you can click the exercise name or ils photos fo view a video of the exercise! SETS: 5 Sweaty Circuit WORK: 605 (per exercise) REST: 60s (perset) Burpees Let chest touch floor. Transition into jump. squat. Squat Kicks Sit hips back and down, Stand back up and kick forward Knee Taps Keep hands and feet on ground, then touch knees with hands. Mountain Climber Keep core engaged. Back stays straight. Bring knees forward. Push Up Start in strong plank position. Squeeze your pecs. gerec Oder 36WEEK 1- TUE LOWER BODY BURN Superset A REPS: 12-15 (per exercise) REST: 30-60s (per set) SETS: 3 Al Bulgarian Split Squat Lower to feel stretch in glutes. Elevate back foot. Lower elevation is easier. A2 Sumo Squat Wide stance. Slight toe flare. Knees travel in line with toes. ee REPS: 12-15 (per exercise) REST: 30-60s (perset) SETS: 3 BI Lateral Squat Band around knees. Slight bend at hips. Small steps. B2 Kneeling Sissy Squat Lean back while keeping upper body ina straight line, Do not bend at hip. n Ss zz o a x ? Q a Superset C REPS: 12-15 (perexercise) REST: 30-60s (perset) SETS: 3 Cl Step Up Push through heel to lift body. Keep leg close to platform. C2 Glute Bridge Drive through heels. Keep knees at 90 degree angle. Squeeze glutes. Continued on next page 37WEEK 1- TUE LOWER BODY BURN Conlinued Superset D REPS: 12-15 (per exercise) REST: 30-60s (perset) SETS: 3 wis oom ie DI Reverse Frog Hips hang off edge of surface. Lift legs up by squeezing glutes. D2 Side Lying Hip Abduction Keep knees bent. Squeeze glutes. Keep lower half of bottom leg on groundWEEK 1- WED CARDIO & CORE WORK: 55s [per exercise) REST: Ss (perexercise) SETS: 2 ODSSOOEO BOSCOODOESO 180 Squat Perform a squat, turn 180 degrees at the top position. Repeat. High Knees Feet hip-width apart. Lift knee to chest. Alternate between legs, Shoulder Taps Plank position. Touch shoulder with opposite hand. Don't rotate at hips. Reverse Crunch Bring knees towards chest. Don't arch lower back. Squat Calf Raise Raise heels until standing on your toes. Fluid motion Jumping Jacks Legs close and arms to sides. Jump and spread legs while closing arms. Bicycle Crunch Don't yank neck. Keep shoulder blades off ground. Jump Squat Feet shoulder-width apart. Jump up, then drop back into squat position. 39.WEEK 1- THU UPPER BODY Superset A REPS: 12-15 (per exercise) REST: 30-60s (per set) SETS: 3 Al Bent Over Row Knees sligtly bent. Keep spine neutral. Torso stays stationary. A2 Push Ups Start in strong plank position. Squeeze your pecs. ve 00: ©@ 60 0@ Superset REPS: 12-15 (perexercise) REST: 30-60s (perset) SETS: 3 BI Prone Cobra Brace the whole body. Lift upper body, arms and legs. Neck stays neutral. B2 Arnold Press Keep torso upright. Externally rotate while you press. Superset REPS: 12-15 (perexercise) REST: 30-60s (perset) SETS: 3 Cl Lateral Raises Lead with elbows. Keep elbows slightly bent. No swinging, C2 Bent Over Rear Delt Row Keep upper body motionless. Lift upper arms perpendicular to torso. Ge Continued on next page 40WEEK 1- THU UPPER BODY Continued Superset D REPS: 12-15 (per exercise) REST: 30-60s (per set) SETS: 3 DI Overhead Extension Keep elbows in. Raise dumbbell straight overhead. Only forearms move. D2 Alternating Curl Rotate palms as you curl. Keep upper arms stationary. Squeeze biceps. 41F45 CeCe ee PETPEOTCE WORK: 45s (per exercise) REST: 15s (per exercise) SETS: 5 Suitcase Deadlift Weights to the sides, palms towards body. Spine neutral and chest up. Reverse Lunge Overhead Hold Keep core tight and upper body upright. Knees in line with feet. Reverse Frog Hips hang off edge of surface. Lift legs up by squeezing glutes. Shoulder Tap Plank position. Touch shoulder with opposite hand. Don't rotate at hips. Squat Front Raise Brace core. Raise weights up to shoulder level as you perform a squat. Push Back Start in push up position. Push back by extending your arms. Beast Hold Row Hands and feet on ground. Knees at 90 degrees, Perform alternating row. Arnold Press Keep torso upright. Externally rotate while you press, Leg Kick Hands and feet on ground. Turn open to the side, kick leg under.WEEK 2 - MON SWEATY CIRCUITS: 30 MINS Sweaty Circuit WORK: 605 (perexercise) REST: 60s (perset) SETS: 5 Burpees Let chest touch floor. Transition into jump squat. Reverse Lunge To Squat Knees travel in line with toes, Perform a squat, then step back into a lunge. Knee Taps Keep hands and feet on ground, then touch knees with hands. Crunch Kick Perform squat, kick leg as you stand up. Touch toe with opposite hand Squat Jump Toe Touch Squat down, Jump up while touching feet with opposite hand. EOC CEE 43WEEK 2 - TUE LOWER BODY BURN Superset A REPS: 12-15 (perexercise) REST: 30-60s (perset) SETS: 3 Al Split Squat Keep chest out. Knees stay in line with toes. A2 Inner Thigh Lift Lie on your side. Keep bottom leg as straight as possible as you lift it up ae 09: ©O ©¢@ O08 Superset REPS: 12-15 (perexercise) REST: 30-60s (perset) SETS: 3 BI Sumo Squat Wide stance. Slight toe flare. Knees travel in line with toes. B2 Reverse Frog Hips hang off edge of surface. Lift legs up by squeezing glutes. Superset REPS: 12-15 (perexercise) REST: 30-60s (perset) SETS: 3 Cl Single Leg Hip Thrust Push through heel of front leg. Start with weaker side. C2 Seated Good Morning Brace core and hinge at hip. Don't round your back. ee Continued on next page 44WEEK 2 - TUE LOWER BODY BURN Conlinued Superset D REPS: 12-15 (per exercise) REST: 30-60s (perset) SETS: 3 DI Lying Leg Curl Lie face down on ground. Curl legs up. Keep upper legs on ground. D2 Glute Kickback Hands and knees on ground. Keep chest up. Focus on squeezing glutes.WEEK 2 - WED CARDIO & CORE WORK: 55s [per exercise) REST: Ss (perexercise) SETS: 2 Burpees Let chest touch floor. Transition into jump squat. Bicycle Crunch Don't yank neck. Keep shoulder blades off ground. Plank Up And Down Core tight. Put forearms down. Reverse the move. Switch working arms Squat Kick Sit hips back and down. Stand back up and kick forward. Plank Dip Keep forearms on ground. Lower your hip to touch the floor. Leg Raise Keep lower back on ground. Keep legs straight. Knee Tap Keep hands and feet on ground, then touch knees with hands. Beast Hold Walking Plank Hands and feet on ground. Walk side to side holding the same position. QO feb) , q- 6 we Qo aWEEK 2 - THU UPPER BODY Superset A REPS: 12-15 (per exercise) REST: 30-60s (per set) SETS: 3 Al Dumbbell Press Squeeze glutes to create a stable spine position. Don't lock elbows at top. A2 Prone Arm Circle Keep chest, arms and legs off ground. Palms face up at end position. n Ss zz o a . x Q a REPS: 12-15 (per exercise) REST: 30-60s (perset) SETS: 3 BI Push Back Start in push up position. Push back by extending your arms. B2 Beast Hold Row Hands and feet on ground. Knees at 90. degrees, Perform alternating row. Superset C REPS: 12-15 (perexercise) REST: 30-60s (perset) SETS: 3 Cl Lateral Raises Lead with elbows. Keep elbows slightly bent. No swinging, C2 Front Raise Lift the weight to shoulder level. Keep elbows bent. Control negative. Continued on next page 47WEEK 2 - THU UPPER BODY Continued Superset D REPS: 12-15 (per exercise) REST: 30-60s (perset) SETS: 3 o& tb tb D3 Tricep Kickback Brace core. Body aligned. Extend arm back until it's parallel to the floor. D2 Hammer Curl Palms face torso. Keep upper arms stationary. Focus on squeezing biceps. 48F45 WORK: 45s (perexercise) REST: 15s (per exercise] CFCC CE PETA OT CE Suitcase Deadlift Weights to the sides, palms towards body. Spine neutral and chest up. Reverse Lunge Overhead Hold Keep core tight and upper body upright. Knees in line with feet. Reverse Frog Hips hang off edge of surface. Lift legs up by squeezing glutes. Shoulder Tap Plank position. Touch shoulder with opposite hand. Don't rotate at hips. Squat Front Raise Brace core. Raise weights up to shoulder level as you perform a squat. Push Back Start in push up position. Push back by extending your arms. Beast Hold Row Hands and feet on ground. Knees at 90 degrees. Perform alternating row. Arnold Press Keep torso upright. Externally rotate while you press, Leg Kick Hands and feet on ground. Turn open to the side, kick leg under.PHASE 2 SCHEDULE “Click on the workout to be taken directly to that page. Week Three 10-12k daily steps + 2x 40 min LISS Week Four 10-12k daily steps + 2x 40 min LISS MON Sweaty Circuits: 35 min y Circuits: 35 min TUE Lower Body Burn TUE Lower Body Burn WED WED Cardio & Core Cardio & Core THU THU Upper Body Upper Body FRI FRI Rest Rest SAT SAT Full Body: 45 min Full Body: 45 min SUN Rest SUN RestWEEK 3 - MON SWEATY CIRCUITS: 35 MINS Sweaty Circuit WORK: 605 (per exercise) REST: 60s (perset) SETS: 5 High Knee Feet hip-width apart. Lift knee to chest. Alternate between legs. Beast Hold Walking Plank Hands and feet on ground. Walk side to side holding the same position. Glute Kickback Hands and knees on ground. Keep chest up. Focus on squeezing glutes. Dumbbell Swing Drive hips forward. Swing weight to chest height. Jumping Jacks Legs close and arms to sides. Jump and spread legs while closing arms. Squat Press Palms face each other. Elbows pointing forward. Keep chest up. SEERDIE OFO006E 52WEEK 3 - TUE LOWER BODY BURN Triset A REPS: 12-15 (per exercise) REST: 30-60s (perset) SETS: 3 Al Single Leg RDL Keep neck neutral. Push the hips back. Squeeze glutes to go up. A2 Reverse Frog Hips hang off edge of surface. Lift legs up by squeezing glutes. A3 Step Up Push through heel to lift body. Keep leg close to platform. REPS: 12-15 (perexercise) REST: 30-60s (perset) SETS: 3 BI Front Squat Sit straight down. Keep torso upright. B2 Reverse Lunge Take step back. Knees in line with feet. Drive through heel of front leg. B3 Good Morning Push hips back to initiate movement. Keep core tight. POF CO PO FEE Continued on next page 53WEEK 3 - TUE LOWER BODY BURN Conlinued Triset C REPS: 12-15 (per exercise) REST: 30-60s (per set) SETS: 3 CFE Gee Cl Suitease Deadlift Weights to the sides, palms towards body. Spine neutral and chest up C2 Hammer Curl Palms face torso. Keep upper arms stationary. Focus on squeezing biceps. C3 Hip Thrust Keep chin and ribs tucked. Fully extend hips. 54WEEK 3 - WED CARDIO & CORE Cardio & Core WORK: 555 (perexercise) REST: Ss (per exercise) SETS: 2 Squat In & Out Squat. Jump up while closing your feet to a narrow stance. Spine neutral Rolling Plank Keep body straight. Roll and open up into a side plank, reach arm up. Toe Touches Hands and feet on ground. Touch feet with opposite hand. Mountain Climber Keep core engaged. Back stays straight. Bring knees forward Crunch Tap Keep feet on ground. Crunch up, then touch the ground between feet. Knee Taps Keep hands and feet on ground, then touch knees with hands Squat Crunch Keep knees in direction of toes. At top, touch opposite knee with elbow. Plank Reach Go into a plank position, reach forward until arm is parallel to the ground. Half Burpee Let chest touch floor. Transition into bottom position of squat. OOSDIDGDOHDE VPOSCTOOOOESWEEK 3 - THU UPPER BODY A REPS: 12-15 (per exercise) REST: 30-60 (perset) SETS: 3 a = Fs ao a Al Arnold Press Keep torso upright. Externally rotate while you press A2 Seated Lateral Raise Lead with elbows. Keep elbows slightly bent. No swinging. A3 Seated Front Raise Do not swing the dumbbells. Keep back neutral. Only arms should move. REPS: 12-15 (perexercise) REST: 30-60s (perset) SETS: 3 BI Bent Over Row Knees sligtly bent. Keep spine neutral. Torso stays stationary. B2 Prone Cobra Brace the whole body. Lift upper body, arms and legs. Neck stays neutral. B3 Bent Over Rear Delt Row Keep upper body motionless. Lift upper arms perpendicular to torso. POO FO OHO® $66 Continued on next page 56WEEK 3 - THU UPPER BODY Continued Triset C REPS: 12-15 (perexercise) REST: 30-60s (perset) SETS: 3 PET PEO Cl Tricep Push Up Form diamond shape with hands. Place below your chest. Keep core tight. C2 Alternating Curl Rotate palms as you curl. Keep upper arms stationary. Squeeze biceps. C3 Overhead Extension Keep elbows in. Raise dumbbell straight overhead. Only forearms move.F45 WORK: 45s (per exercise) REST: 15s [per exercise) SETS: 5 Oteqrge ge Otedre Feces Squat Press Palms face each other. Elbows pointing forward. Keep chest up. Plank Reach Go into a plank position, reach forward until arm is parallel to the ground. Squat In And Out Squat. Jump up while closing your feet to a narrow stance. Spine neutral Dumbbell Swing Variation Perform a tricep kickback, transition via a bicep curl into dumbbell press. B-Stance RDL Slightly more narrow stance. Toes of back leg in line with heel of front leg. Push Back Start in push up position. Push back by extending your arms. Leg Kick Hands and feet on ground. Turn open to the side, kick leg under. Alternating Leg Raise Keep lower back on ground. Keep legs straight. Alternate between legs. Prone Cobra Brace the whole body. Lift upper body, arms and legs. Neck stays neutral.WEEK 4 - MON SWEATY CIRCUITS: 35 MINS Sweaty Circuit WORK: 605 (per exercise) REST: 60s (perset) SETS: 5 Squat Crunch Keep knees in direction of toes. At top, touch opposite knee with elbow. Jumping Jacks Legs close and arms to sides. Jump and spread legs while closing arms, Plank Reach Go into a plank position, reach forward until arm is parallel to the ground Squat Jump Toe Touch Squat down. Jump up while touching feet with opposite hand Push Up Start in strong plank position. Squeeze your pecs. Rolling Plank Keep body straight. Roll and open up into a side plank, reach arm up. QOCOSE QoOedeeWEEK 4 - TUE LOWER BODY BURN A REPS: 12-15 (per exercise) REST: 30-60 (perset) SETS: 3 a = Fs ao a Al Goblet Squat Keep chest up. Sit hips back and down. Knees travel in line with toes. A2 Lateral Squat Band around knees. Slight bend at hips. Small steps. A3 Kneeling Sissy Squat Lean back while keeping upper body ina straight line. Do not bend at hip. REPS: 12-15 (perexercise) REST: 30-60s (perset) SETS: 3 BI Sumo Squat Wide stance. Slight toe flare. Knees travel in line with toes. B2 Glute Bridge Drive through heels. Keep knees at 90 degree angle. Squeeze glutes B3 Side Lying Hip Abduction Keep knees bent. Squeeze glutes. Keep lower half of bottom leg on ground One® Cee ODE GOOG Continued on next page 60WEEK 4 - TUE LOWER BODY BURN Conlinued Triset C REPS: 12-15 (perexercise) REST: 30-60s (perset) SETS: 3 age oe CI RDL Spine neutral. Push hips back. Thrust forward. C2 Lying Leg Curl Lie face down on ground. Curl legs up. Keep upper legs on ground C3 Glute Kickback Hands and knees on ground. Keep chest up. Focus on squeezing glutes. orWEEK 4 - WED CARDIO & CORE Cardio & Core WORK: 555 (perexercise) REST: Ss (per exercise) SETS: 2 180 Squat Perform a squat, turn 180 degrees at the top position. Repeat Toe Touch Hands and feet on ground. Touch feet with opposite hand. Push Back Start in push up position. Push back by extending your arms. Half Burpee Let chest touch floor. Transition into bottom position of squat. Squat Twist Lower down into a squat. Jump up while twisting lower body to the side. Crunch Tap Keep feet on ground. Crunch up, then touch the ground between feet. Lunge Side Jump Keep torso upright. Jump to side while performing a reverse lunge. Beast Hold Walking Plank Hands and feet on ground. Walk side to side holding the same position. Reverse Crunch Bring knees towards chest. Don't arch lower back. DOODEDODDO HIE VCERCOSE 62WEEK 4 - THU UPPER BODY A REPS: 12-15 (per exercise) REST: 30-60 (perset) SETS: 3 a = Fs oa a Al Beast Hold Row Hands and feet on ground. Knees at 90 degrees. Perform alternating row. A2 Prone Arm Circle Keep chest, arms and legs off ground. Palms face up at end position A3 Push Up Start in strong plank position. Squeeze your pecs. REPS: 12-15 (perexercise) REST: 30-60s (perset) SETS: 3 BI Pike Shoulder Tap Keep legs straight. Hands a bit wider than shoulder-width. B2 Dumbbell Press Squeeze glutes to create a stable spine position. Don't lock elbows at top. B3 Front Raise Lift the weight to shoulder level. Keep elbows. bent. Control negative. Sf@ O00 S60 O0@ Continued on next page 63WEEK 4 - THU UPPER BODY Continued Triset C REPS: 12-15 (perexercise) REST: 30-60s (perset) SETS: 3 Ge Gre Cl Dumbbell Swing Variation Perform a tricep kickback, transition via a bicep curl into dumbbell press. C2 Hammer Curl Palms face torso. Keep upper arms stationary. Focus on squeezing biceps. C3 Tricep Kickback Brace core. Body aligned. Extend arm back until it’s parallel to the floor. o4WEEK 4 - SAT F45 yh Oo WORK: 45s (per exercise) REST: 15s [per exercise) SETS: 5 Lunge Side Jump Keep torso upright. Jump to side while performing a reverse lunge. Beast Hold Walking Plank Hands and feet on ground. Walk side to side holding the same position. Lying Leg Curl Lie face down on ground. Curl legs up. Keep upper legs on ground. Glute Bridge Drive through heels. Keep knees at 90 degree angle. Squeeze glutes. Arnold Press Keep torso upright. Externally rotate while you press, Reverse Frog Hips hang off edge of surface. Lift legs up by squeezing glutes. Push Up Start in strong plank position. Squeeze your pecs. Leg Raise Keep lower back on ground. Keep legs straight. Plank Up And Down Core tight. Put forearms down. Reverse the move. Switch working arms. Tiger ge CIO eC TEPHASE 3 SCHEDULE “Click on the workout to be taken directly to that page. Week Five 12-14k daily steps + 2.x 45 min LISS Week Six 12-14k daily steps + 2.x 45 min LISS MON Sweaty Circuits: 40 min MON Full Body: 45 min TUE Lower Body Burn WED Cardio & Core WED Lower Body Burn THU THU Upper Body Rest FRI Rest SAT Full Body: 45 min SUN Rest SUN Full Body: 45 minWEEK 5 - MON SWEATY CIRCUITS: 40 MINS Sweaty Circuit WORK: 605 (per exercise) REST: 60s (perset) SETS: 5 Squat Jump Toe Touch Squat down. Jump up while touching feet with opposite hand e Knee Tap Keep hands and feet on ground, then touch knees with hands Burpee Let chest touch floor. Transition into jump. squat. Reverse Lunge To Squat Knees travel in line with toes. Perform a squat, then step back into a lunge. Mountain Climber Keep core engaged. Back stays straight. Bring knees forward. Squat Press Palms face each other. Elbows pointing forward. Keep chest up. Crunch Kick Perform squat, kick leg as you stand up. Touch toe with opposite hand. CSOOOODE “L wm = © b 68WEEK 5 - TUE LOWER BODY BURN Giant Set A REPS: 12-15 (per exercise) REST: 30-60s (per set) SETS: 3 Al Split Squat Keep chest out. Knees stay in line with toes A2 Inner Thigh Lift Lie on your side, Keep bottom leg as straight as possible as you lift it up. A3 Kneeling Sissy Squat Lean back while keeping upper body ina straight line. Do not bend at hip. A4 Suitcase Deadlift Weights to the sides, palms towards body. Spine neutral and chest up ecaee SOOO Continued on next page 69WEEK 5 - TUE LOWER BODY BURN Continued Giant Set B REPS: 12-15 (per exercise) REST: 30-60s (per set) SETS: 3 BI B-Stance RDL Slightly more narrow stance. Toes of back leg in line with heel of front leg, B2 Reverse Frog Hips hang off edge of surface. Lift legs up by squeezing glutes. B3 Lying Leg Curl Lie face down on ground. Curl legs up. Keep upper legs on ground. B4 Good Morning Push hips back to initiate movement. Keep core tight. Fade aaqee Superset C REPS: 12-15 (perexercise) REST: 50-605 (perset) SETS: 3 \ ‘ qe ee Cl Reverse Lunge Take step back. Knees in line with feet. Drive through heel of front leg. C2 Sumo Squat Wide stance. Slight toe flare. Knees travel in line with toes.WEEK 5 - WED CARDIO & CORE Cardio & Core WORK: 555 (perexercise) REST: Ss (per exercise) SETS: 2 Squat Jump With Tap Squat position, hands touch floor. Jump up and raise arms to the ceiling Jumping Jac! Legs close and arms to sides. Jump and spread legs while closing arms. Bicycle Crunch Don't yank neck. Keep shoulder blades off ground. Mountain Climber Keep core engaged. Back stays straight. Bring knees forward Dumbbell Swing Drive hips forward. Swing weight to chest height Plank Dip Keep forearms on ground. Lower your hip to touch the floor. Knee Taps Keep hands and feet on ground, then touch knees with hands Crunch Kick Perform squat, kick leg as you stand up. Touch toe with opposite hand. Rolling Plank Keep body straight. Roll and open up into a side plank, reach arm up. Shoulder Taps Plank position. Touch shoulder with opposite hand. Don't rotate at hips. OOEDODEDASH OdEFGOOODELWEEK 5 - THU UPPER BODY Giant Set A REPS: 12-15 (per exercise) REST: 30-60s (per set) SETS: 3 Al Pike Push Up Hands shoulder-width apart. Body forms. upside down V. A2 Bent Over Row Knees sligtly bent. Keep spine neutral. Torso stays stationary. A3 Lateral Raise Lead with elbows. Keep elbows slightly bent. No swinging. A4 Rear Delt Fly Keep torso stationary. Elbows slightly bent. Bring weights out, not back. Gee @ Gee @ Continued on next page 72WEEK 5 - THU UPPER BODY Continued Giant Set B REPS: 12-15 (per exercise) REST: 30-60s (per set) SETS: 3 BI Arnold Press Keep torso upright. Externally rotate while you press B2 Prone Cobra Brace the whole body. Lift upper body, arms and legs. Neck stays neutral B3 Seated Front Raise Do not swing the dumbbells. Keep back neutral. Only arms should move. B4 Push Up Start in strong plank position. Squeeze your pecs. OF Oe OO Superset C REPS: 12-15 (perexercise) | REST: 30-60s (perset) SETS: 3 Cl Plank Up And Down Core tight. Put forearms down. Reverse the move. Switch working arms. C2 Alternating Curl Rotate palms as you curl. Keep upper arms stationary. Squeeze biceps. & & eeF45 WORK: 45s (per exercise) REST: 15s (per exercise) SETS: 5 CeCe rere & gegetere ee RDL Spine neutral. Push hips back. Thrust forward, Bent Over Row Knees sligtly bent. Keep spine neutral. Torso stays stationary. Squat Calf Raise Raise heels until standing on your toes. Fluid motion. Dumbbell Press Squeeze glutes to create a stable spine position. Don't lock elbows at top. Squat Front Raise Brace core. Raise weights up to shoulder level as you perform a squat. Leg Kick Hands and feet on ground. Turn open to the side, kick leg under. Shoulder Tap Plank position. Touch shoulder with opposite hand. Don't rotate at hips. Toe Touch Hands and feet on ground. Touch feet with opposite hand. Bicycle Crunch Don't yank neck. Keep shoulder blades off ground. 74WEEK 6 - MON F45 =) 45 WORK: 45s (perexercise) REST: 15s (per exercise] SETS: 5 \ eTPECE OE fared re ce c= Hip Thrust Keep chin and ribs tucked. Fully extend hips. ike Push Ups Hands shoulder-width apart. Body forms upside down Vv. Lunges Keep chest out. Knees stay in line with toes Burpees Let chest touch floor. Transition into jump squat. Dumbbell Swing Drive hips forward. Swing weight to chest height. lank Up & Downs Core tight. Put forearms down. Reverse the move. Switch working arms. umping Jacks Legs close and arms to sides. Jump and spread legs while closing arms. rone Cobra Brace the whole body. Lift upper body, arms and legs. Neck stays neutral everse Crunch Bring knees towards chest. Don't arch lower back.WEEK 6 - TUE CARDIO & CORE Cardio & Core WORK: 55s (perexercise)_ REST: Ss (perexercise) SETS: 2 OEOODOODEEN POOSCOODEEH Burpee Let chest touch floor. Transition into jump squat. High Knee Feet hip-width apart. Lift knee to chest. Alternate between legs. umping Jac! Legs close and arms to sides. Jump and spread legs while closing arms. ‘reverse Crunch Bring knees towards chest. Don't arch lower back, lank Dip Keep forearms on ground. Lower your hip to touch the floor. lank Up And Down Core tight. Put forearms down. Reverse the move. Switch working arms. ump Squat Feet shoulder-width apart. Jump up, then drop back into squat position. Leg Kick Hands and feet on ground. Turn open to the side, kick leg under. Dumbbell Swing Drive hips forward. Swing weight to chest height. Toe Touch Hands and feet on ground. Touch feet with opposite handWEEK 6 - WED LOWER BODY BURN Giant Set A REPS: 12-15 (per exercise) REST: 30-60s (per set) SETS: 3 Al Split Squat Keep chest out. Knees stay in line with toes A2 Goblet Squat Keep chest up. Sit hips back and down. Knees travel in line with toes. A3 Lateral Squat Band around knees. Slight bend at hips. Small steps. A4 Kneeling Sissy Squat Lean back while keeping upper body ina straight line. Do not bend at hip. CEES cee Continued on next pageWEEK 6 - WED LOWER BODY BURN Continued Giant Set B REPS: 12-15 (per exercise) REST: 30-60s (per set) SETS: 3 ; BI Glute Bridge Drive through heels. Keep knees at 90 degree angle. Squeeze glutes. B2 Standing Hip Abduction Externally rotate hips. Keep upper body motionless. : > B3 RDL Spine neutral. Push hips back. Thrust forward. a a + 7 A B4 Seated Good Morning Brace core and hinge at hip. Don't round your back. Superset C REPS: 12-15 (perexercise) REST: 50-605 (perset) SETS: 3 Cl Suitcase Deadlift Weights to the sides, palms towards body. Spine neutral and chest up. C2 Reverse Lunge Take step back. Knees in line with feet. Drive through heel of front leg.WEEK 6 - FRI UPPER BODY Giant Set A REPS: 12-15 (per exercise) REST: 30-60s (per set) SETS: 3 Al Beast Hold Row Hands and feet on ground. Knees at 90 degrees. Perform alternating row. A2 Plank Reach Go into a plank position, reach forward until arm is parallel to the ground A3 Dumbbell Press Squeeze glutes to create a stable spine position. Don't lock elbows at top. A4 Seated Lateral Raise Lead with elbows. Keep elbows slightly bent. No swinging, FEOT FEOT Continued on next page 79WEEK 6 - FRI UPPER BODY Continued Giant Set B REPS: 12-15 (perexercise) REST: 30-60s (perset) SETS: 3 aceg oer BI Push Back Start in push up position. Push back by extending your arms. B2 Overhead Extension Keep elbows in, Raise dumbbell straight overhead. Only forearms move. B3 Plank Row Body forms straight line. Row dumbbell to the side. Switch sides. B4 Prone Arm Circle Keep chest, arms and legs off ground. Palms face up at end position. Superset C REPS: 12-15 (perexercise) | REST: 30-60s (perset) SETS: 3 Fe re Cl Tricep Kickback Brace core. Body aligned. Extend arm back until it’s parallel to the floor. C2 Hammer Curl Palms face torso. Keep upper arms stationary. Focus on squeezing biceps. 80WEEK 6 - SAT SWEATY CIRCUITS: 40 MINS Sweaty Circuit WORK: 60s (per exercise) REST: 60s (per set) SETS: 5 OTEMEVE OTe cece High Knee Feet hip-width apart. Lift knee to chest. Alternate between legs. Beast Hold Walking Plank Hands and feet on ground. Walk side to side holding the same position. Squat Jump Toe Touch Squat down. Jump up while touching feet with opposite hand. Rolling Plank Keep body straight. Roll and open up into a side plank, reach arm up. Dumbbell Swing Drive hips forward, Swing weight to chest height. Glute Kickback Hands and knees on ground. Keep chest up. Focus on squeezing glutes. Plank Reach Go into a plank position, reach forward until arm is parallel to the ground.F45 WORK: 45s (per exercise) REST: 15s (per exercise) SETS: 5 gqogqcerred Cage erres Pike Push Up Hands shoulder-width apart. Body forms upside down V. Sumo Squat Wide stance. Slight toe flare. Knees travel in line with toes. Dumbbell Swing Variation Perform a tricep kickback, transition via a bicep curl into dumbbell press. Reverse Lunge Overhead Hold Keep core tight and upper body upright. knees in line with feet Bent Over Row Knees sligtly bent. Keep spine neutral. Torso stays stationary. Lying Leg Curl Lie face down on ground. Curl legs up. Keep upper legs on ground. Side Lying Hip Abduction Keep knees bent. Squeeze glutes. Keep lower half of bottom leg on ground Prone Cobra Brace the whole body. Lift upper body, arms and legs. Neck stays neutral Plank Dip Keep forearms on ground. Lower your hip to touch the floor. 82Neo. Recipesasv4vaua Recipe on next page 84Walfles 2 Servings 10 min Pictured on previous page asv4vaua MACROS (perserving) CAL: 368 FAT: 8g CARBS: 48g PROTEIN: 269 INGREDIENTS METHOD + 90g oats 1. Preheat the waffle maker (if you want to make + 1 scoop protein powder pancakes, preheat the skillet instead) + 1banana 2. Combine all ingredients in a blender, until + 2eggs smooth and well-blended + splash oat milk 3. Transfer mixture to the greased waffle maker. + 1 tbsp honey Bake until golden brown. + pinch of cinnamon + pinch of baking powder Lemon Baked Oats {Serving 30 min Pictured on next page MACROS (perserving) CAL: 366 FAT: 10g CARBS: 56g PROTEIN: 13g INGREDIENTS METHOD + 60goats 1. Preheat the oven to 175°C (or 350°F). + ¥2 banana 2. Mix all ingredients together and transfer to + legg a greased ramekin. For a smoother texture, + splash oat milk combine all ingredients in a blender before + pinch of baking powder transferring to the ramekin. + lemonraspofone lemon —_ 3. Bake for 20-25 minutes. + 1 tsp honey + pinch of salto 2 > x a > a 4asv4vaua Ege Muffins ssereing 25 min MACROS (perserving) CAL:306 FAT: 6g CARBS: 2g PROTEIN: 34g INGREDIENTS + legg + 250 g egg whites 1 tbsp oil fav toppings pinch of salt and pepper ‘without toppings METHOD 1. Preheat the oven to 180°C (350°F). Add oil to the muffin tray. 2. Mix1 egg and 250 g egg whites. Season with salt and pepper. 3. Add your fav ingredients. Example: cheese and mushroom, zucchini and spring onion or tomatoes and spinach. 4. Pour mix in the muffin tray. Bake for 15-20 minutes.o D > z a > e 4Protein Muffins 1 Sereing 25 min Pictured on previous page MACROS (perserving') CAL: 335 FAT: 7g CARBS:31g PROTEIN: 37g INGREDIENTS J banana + legg + 50g egg whites 1 scoop protein powder (whey protein unflavored) pinch of cinnamon + fav toppings “without toppings asv4vaua METHOD 1. Preheat the oven to 200°C (400°F) 2. Mash the banana. Add the other ingredients. 3. Combine until smooth. Add to muffin tray, 4. Bake for 20 min or until golden brown, Pesto Egg Toast 1 Serving 10 min Pictured on next page MACROS (perserving) CAL: 539 FAT: 31g CARBS: 32g PROTEIN: 339 INGREDIENTS 1 tbsp pesto + 2egg + 100 g egg whites 2 slices of bread (whole- wheat) ¥2 avocado: + pinch of salt, pepper and chili flakes METHOD 1. Preheat skillet over medium - high heat. 2. Add pesto to the skillet and let it heat up. 3. Cook your eggs and egg whites how you prefer. In the meantime, toast the slices of bread. 4. Serve with avocado and eggs. Season with salt, pepper and chili flakes. 89asvayvaua Recipe on precious page 90LUNCH on next page 91HONNT Protein Smoothie Bowl 1 Serving 10 min Pictured on previous page MACROS (perserving') CAL: 411 FAT: 3g CARBS: 68g PROTEIN: 28g INGREDIENTS METHOD 200 g frozen fruit of choice 1. Add all ingredients to a blender, blend until (I picked dragon fruit) smooth, + ‘I frozen banana 2. Slowly add milk until desired consistency is + 1 scoop protein reached powder (whey protein, aneweeenan) 3. Add your favorite toppings. 100 -150 ml milk (or milk alternative, | used oat milk) + toppings of choice *without toppings Chicken Avocado Pita 1s ving 20 min Pictured on next page MACROS (perserving) CAL: 459 FAT: 15g CARBS: 37g PROTEIN: 44g INGREDIENTS METHOD 1 chicken breast fillet 1. Add chicken to a large pot, pour water (or + Tpita broth) to cover the chicken by a few inches | sevocuda) Add spices and/or herbs. pinch of salt and pepper 2. Bring it toa boil using medium-high heat. 1 garlic clove Cover the pot, reduce heat to medium and let simmer until chicken is cooked through. 3. Use two forks to shred chicken. 4. Add avocado and garlic to the chicken. 5. Grill pita bread, Add mix to the pita 92HONNTLow Carb Tacos MACROS (per serving) INGREDIENTS 150 g chicken taco seasoning 1 tbsp oil (olive) ¥2 avocado diced 100 g tomatoes diced ¥. red onion diced 3 leaves of romaine lettuce (rinsed) 2 tbsp Greek yoghurt HONNT I Sercing 35 min CAL: 491 FAT: 27g CARBS: 21g PROTEIN: 41g METHOD 1. Marinate chicken with part of the taco seasoning and some oil. Place in the fridge for a minimum of 15-20 minutes. 2. Place chicken on a grill or pan using medium- high heat. Let it cook untilt’s no longer pink on the inside (or until inside temp. is T4°C/6S°F), 3. Mix chicken with the avocado, tomatoes and onion. Layer on top of the lettuce. Mix 2 tbsp Greek yoghurt with 1 tsp taco seasoning, Drizzle over the tacos. 04French Toast 1 Servings 10 min Pictured on previous page MACROS (perserving') CAL: 335 FAT: 7g CARBS:31g PROTEIN: 37g INGREDIENTS METHOD + 10g butter 1. Add some butter to a pan, let it melt. + lege 2. Mix all ingredients together, quickly soak bread + 40g egg whites in the mix, cook in a heated pan (medium + splash of (oat) milk heat) + 2tbsp cinnamon (or 3. Flip when one side is crispy. cookie spices) 4. Add your fav toppings. + Yetsp vanilla extract — + 3slices (protein) bread + fav toppings *without toppings HONNT 96Nourish Bowl with Tzatziki 2 Seroings 40 min MACROS (perserving) CAL: 488 FAT: 16g CARBS: 59g PROTEIN: 279 INGREDIENTS METHOD + 300g sweet potatoes 1. Preheat the oven to 200°C (400°F). Line the +1 tbsp oil baking tray with parchment paper. Add ki Fredionton cleaned and cut potatoes to the baking tray. leafy greens (eg. kale) FOR THE CHICKPEAS: 2. + 180g chickpeas ¥a tbsp oil ¥ tsp paprika ¥a tsp garlic + ¥2tsp onion powder 2 FOR THE TZATZIKI: 1 medium cucumber 200 g low fat greek yoghurt 4 + 1 tsp olive oil + tbsp lemon juice 1 clove garlic (minced) Drizzle with oil. Flip the potatoes every 10, minutes and bake until done (20-25 minutes) Preheat a skillet with medium high heat and1 tbsp oil. In a separate bowl, mix tbsp oil with the paprika, garlic and onion powder. Add the (rinsed and dried) chickpeas to the skillet. Stir frequently until golden brown (around 10 minutes) Grate the cucumber using the large holes on the grater. Lightly squeeze the grated cucumber to get rid of the excess water. Add the yoghurt, olive oil, lemon juice and garlic. Stir to blend Serve the potatoes, onions, chickpeas and tzatziki, Add leafy greens. Pictured on previous page HONNT osyaNNIG Recipe on next page 99yaNNIG Tortilla Pizza 1 Serving 15 min Pictured on previous page MACROS [perserving') CAL: 608 FAT: 16g CARBS: 75g PROTEIN: 41g INGREDIENTS METHOD + 3whole wheat tortillas 1. Preheat the oven to 220°C (425°F). Spread + 3 tbsp tomato sauce tomato sauce evenly across the tortilla, leaving + 100 g low fat cheese ¥ inch around the edges. + fav toppings 2. Sprinkle with cheese and toppings. 3. Bake until the cheese is golden and sides are lightly browned, ‘without toppings Turkey Roast 4 Servings 95 min Pictured on next page MACROS (perserving) CAL: 485 FAT: 13g CARBS: 53g PROTEIN: 39g INGREDIENTS METHOD + boneless turkey breast 1. Preheat the oven to 200°C (400°F) (700 g) 2. Clean and cut the carrots and potatoes into * (600 gisweet:potato smaller pieces. Add to a roasting tray. Drizzle + 800 g carrots some oil over the vegetables and add garlic, + 4cloves garlic rosemary and salt and pepper. * Lemon 3. Add chicken to the roasting tray, drizzle oil and + fresh herbs (rosemary, add spices. thyme) 4. Put in the oven for 45 minutes, turn vegetables + 2 tbsp olive oil then bake another 30 minutes (until chicken is cooked). 100yaNNIG Baked Salmon 2 Servings 30 min MACROS (per serving) INGREDIENTS 2.salmon fillets 4 tbsp unsweetened coconut yoghurt 1 tsp curry powder 1 tsp turmeric pinch of salt and pepper 200g green vegetables of choice 300 g cooked rice CAL: 553 FAT: 17g CARBS: 56g PROTEIN: 449 METHOD 1. Preheat the oven to 175°C (350°F). Line a small baking tray with a piece of baking paper. 2. Ina small bowl or a mug, combine the coconut yoghurt, all of the spices and the salt and pepper until you have a smooth paste. 3. Place the salmon on the baking tray. Cover it with the mix. 4. Bake for approx. 15 -20 minutes. Serve with cooked rice and green vegetables. 102DINNERTofu Curry 2 Sereings 20 min MACROS (per serving) INGREDIENTS + 250g extra firm tofu + 2 tbsp oil + 2 tbsp red curry paste + 400 mi coconut milk + juice of % lime + 1sweet pepper + 300g cooked rice + fresh cilantro CAL: 335 Pictured on previous page FAT: 7g CARBS: 1g PROTEIN: 37g METHOD 1 Heat 1 tbsp oil ina skillet over medium high heat. Drain and cut the tofu into cubes. Add to the pan and cook until golden brown on all sides. Heat a separate saucepan on medium high heat. Add curry paste and cook for about 2 minutes so it dries out. Add coconut milk and simmer rapidly for 3 minutes. Reduce to low heat, add lime and paprika. Taste and adjust, seasoning if needed. Add cooked tofu to the pan with curry sauce and mix. Serve with rice and fresh cilantro. yaNNIG 104Tuna Pasta 1 Sereing 40 min Pictured on previous page MACROS (perserving) CAL: 614 FAT: 18g CARBS: 60g PROTEIN: 53g INGREDIENTS METHOD 300 g cooked pasta 1. Preheat the oven to 180°C (350°F). Cook the + 200 g canned white pasta according to packet instructions. Grease kidney beans a baking dish with oil. Set aside + 100g corm kernels 2. Drain and rinse the beans. Add the beans, milk, handful of spinach garlic and onion powder, and mustard to the 125ml milk (or milk blender. Blend until smooth alternative) 3. Place the cooked pasta, vegetables and flaked + 1tbsp olive oil tuna in the baking dish. Pour over the bean + [tbsp dijon mustard mix. Stir thoroughly. Sprinkle cheese on top. 1 tsp onion powder Bake for 30 minutes or until the cheese is melted and pasta is turning golden brown. 1 tsp garlic powder + 240 g tuna (canned in water) + 100g lowfat grated cheese yaNNIG 106