The Basics

Photo instructions:

I've asked you all to take a before photo, not just for the challenge (that’s optional) but for yourselves. It’s hard to see the change in the mirror day to day... but if you look at what 1 or 2 or even 3 weeks can do, it really keeps you motivated. So many of my clients thank me for making them do this 6 weeks later because it really helps put things in perspective. So please, take the photos, try and be consistent with how you pose to help you highlight any changes. If you are doing this for the challenge and a chance to win, please send a NEW email to [email protected] Your photos are due by Tuesday night the 21st. (Required: a piece of paper with the date on it in one of the shots, you holding it or it taped to the wall and "LDF 2017 Spring Slim Challenge" written on it. When you send the new email please use the following subject line and insert your name “Spring Slim Challenge Photos – [YOUR NAME]”. The photos will be private unless you win and even then we can crop out your face so no worries.

Submission details: Please take 3 angles: Front, Back, Side and send all 3 images in one email. Make sure the lighting is good and the photos are clear, this will help both of us down the road. The sign only needs to be in the forward facing photo. Also put on an outfit that will help show of your body and areas that will most likely see results. I posed in boy shorts, bikini bottoms and a sports bra – see some of my IG pics. If you can have someone take your photo, please do that, selfies in the mirror are ok but make it harder to showcase your body. Also please use a simple backdrop like a wall or a closed door to ensure there aren't dirty clothes on the floor or random clutter - clean, well lit is always the best. Also, please do not over exaggerate your before photo by bloating your tummy or doing crazy angles ;) If you need pose suggestions, simply refer to the sign up page and see the photos I posted of past clients and their transformations. The clearer the image with good lighting the better.

You can submit a photo anytime between now and 3/21/17.

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Facebook Support Group

New Message-96 This Facebook group will be for you to help, support, motivate and encourage one another. I will be in there also answering comments, providing assistance and I will do Facebook LIVE every week so you can ask me questions. This is a POSITIVE space for everyone and any negativity will not be tolerated. I strongly encourage you to request access; if you used a different name when you made the purchase from your Facebook name, please send me an email to [email protected] to let me know what name you used to buy vs your FB name. My husband David will also be assisting in the Group Chat & with any technical difficulties or questions.

Only challenge participants will be granted access. Please allow up to 48 hours to gain access as I have to manually accept each person & ensure they are in fact part of this challenge. To request access please search for the group “LDF 2017 Spring Slim Challenge” on Facebook. You can also follow this link: https://www.facebook.com/groups/157977184721276 You may also want to adjust the notification settings so you don't get a ding every time someone posts.

Contacting Me

Please download the free messenger app KiK – its just like Facebook messenger. My username is LDFSpring2017. I will be available on KiK to answer your questions and help guide you via this app. I use this Chat program to communicate with my clients for professional reasons only, not just to chit chat. The best times to get a response are MondayFriday 10am-9pm. If you KIK me outside of those times, I am not be near that phone and you may get a delayed response. If you don’t get a reply within 48 hours for some reason, don’t be shy and just give me a little nudge, I’m here to help you but I too get a little behind sometimes with helping many people, working out or traveling.  When you first KiK me, it’s helpful if your first message has at least one photo attached and some basic stats – Name, Age, Weight and Height so I can better assist you as you have questions. Please allow for a few days for me to catch up from the initial messages & the start of the challenge, I personally talk to all of you so the first few days are crazy and I hope you understand. I do not have any assistant and you only talk to me and everything you share is for my eyes only.

I just ask that you use common sense when asking questions, if you don’t know how many KGs are in 1 pound… please google something like this :)

Also, most of you found this challenge via Instagram, Snapchat or Facebook. Please TAG me in any and all of your progress photos you may post on IG. I’d love to see your progress or flex photos for this challenge and I will try and like and comment back on your pics. Please use the hashtags: #LaurenDrainFitChallenge on your posts so I can find it easy & TAG me in the pic (remember, if you have a private profile I will not be able to see your pics).

Supplements

Pill-96My generic (any store brand you choose) recommendations are that you take 2000mg of Vitamin C daily. Take 2-4 fish oil capsules a day. Take a multivitamin tailored to your gender daily. Also get BCAA’s (helps with soreness – mix 1 scoop with 20 oz of water and drink throughout your weight training workouts). You will not need to take BCAAS on “off weights” days. You may take Melatonin 5mg or Magnesium 500mg as a sleep aid. Also try to get 7-8 hours of sleep everyday if possible. Any other vitamins are up to you and your practitioner’s discretion. If you have a specific deficiency or proclivity, please see your practitioner for further advice.

My personal supplement recommendations that I take and you should also consider are from Sports Research and are as follows: Fish Oil (2-4) or Krill Oil (1-2), CLA 1250 (boosts metabolism), 1 Green Coffee-bean Extract (natural fat burner & preworkout), 1 Garcinia cambogia (appetite suppressant), MCT Oil (1 tbsp per day). Get 20% off your order if you use the code: Fit20 at checkout. Yes you can take all these vitamins in one day, you don't have to take them all if you don't want to but these are my overall recommendations.

Sweet Sweat

I personally use & recommend the Sweet Sweat gel & waist belt. This is my go to during cardio and even some of my workouts. I'm sure many of you have seen me post about this product on my Instagram but if you have not it helps increase core body temperature, circulation and thus sweat. You get a little bit more out of your workouts. If you are looking to pick up a set simply go to www.sweatsweat.com and use the code FIT20 at checkout to get 20% off.

Free Poster:

To help motivate you as part of your purchase of the challenge I am giving everyone one free autographed poster. I will time this so you get yours delivered sometime between week 2 and 4 of the challenge to give you an extra motivational boost. To get your poster you can go back to the shop and select the one you like, at check out use the coupon code: MYPOSTER and it will discount it by 100%. The only thing you'll need to do is pay for shipping (I'm sorry if you are international as shipping a poster tube is very expensive). If you don't wish to receive a poster you do not have to get one but it is something I offer you guys. Only one poster per contestant, please do not share the code as I review everyone order to ensure they are challenge contestants. Coupon expires on 3/26/17.

Challenge Intro:


Counting Macros 101:


5 Misconceptions about weight loss:


Sickness & Fitness:


Meals

The Meals:

It is VERY important that you try and eat the number of meals I suggest. Protein and Fats help keep the blood sugar even and stable; thereby reducing insulin spikes that lead to fat storage. In other words, if you eat carbs, you should eat proteins/fats within 15/20 minutes to prevent blood sugar spikes, which lead to fast fat storage. My meals are planned to include all 3 (carbs, fats and proteins together).

This is a challenge, not a custom meal plan (which I highly recommend to my clients for the best results tailored to each person’s body composition/lifestyle), so I am going to give several options on how to achieve the best results.

You can either follow my suggested meals for an average of about 1500-1600 calories a day for females and 1700-1900 for males, which should enable weight loss for most individuals, or if really want you can go to the Macro Calculator I provided above, see what calories should be for “fat loss” as well as calculating the macros (grams of carbs/fats/protein needed daily). If you use this scientific approach, it is much more likely you will have an individualized plan and your results will be better. If you calculate your macros, you can still use my meal plan suggestions and just calculate the portions needed to hit your grams of carbs, fats and proteins daily in the “myfitnesspal” app. Myfitnesspal is a food and exercise tracker to help stay on track with foods. I use it all the time. YOU DO NOT HAVE TO CALCULATE ANYTHING IF YOU DO NOT WANT TO. MY PRESCRIBED MEAL PLANS WILL ENABLE HEALTHY FAT LOSS AND MUSCLE TONING. If your calorie calculations are above (Female - 1750) or (Male - 2000) please double check with me via the Facebook group or KiK.

WEIGHT LOSS

If on this challenge, you are having trouble losing weight any week, I advise dropping your carbs 2 oz per day per week (For example, if after week 1 you do not lose weight, drop 2 oz of carbs from a meal of your choice for week 2.) Since this challenge is not custom, I designed a program that works for “most.” However, everyone’s metabolism is slightly different. Because of that, you have access to KIK messaging me with any trouble or plateaus you may reach. I would advise dropping your carbs by 1 oz from a meal of your choice a week until you reach weight loss, then you can sustain that intake. Most everyone has excellent results as seen in my client transformations I post on my ig.

Meal 1

(Below are list of Meal Options for you to choose.)

"FRENCH TOAST"
1 slice Ezekiel bread (cinnamon raison OR original), dipped in ¼ cup egg whites or egg beaters, cooked on pan without oil (may use coconut oil spray). Side: 1 whole egg & 3 egg whites (cooked however you like). Topping options: 1 tbsp sugar free preserves (sweetened with stevia or splenda), OR 5 sprays of “I can’t believe its not butter” & 2 tbsps of sugar free syrup.

LIGHT “EGGS & TOAST”
1 slice Ezekiel bread (may use bread or English muffins), 1 cup Liquid Egg Whites (scrambled), 1 Whole Egg (you may prepare eggs only in coconut oil SPRAY).

“YOGURT PARFAIT”
½ cup Fage Greek Nonfat Yogurt, ½ cup of berries berries (blue, strawb, black or rasp.), ¼ cup of GLUTEN FREE oatmeal, 10 nuts of cashews or almonds.

“CEREAL”
1/4 cup of GLUTEN FREE oats, 1 cup of unsweetened almond milk, ½ scoop protein powder (May add 1 tbsp of MCT Oil to coffee)

“PROTEIN PANCAKES”
1 cup of liquid egg whites, 1 scoop protein powder, mix up and pour two pancakes, fry with coconut oil spray only. May add half a banana cut up on top. Use sugar free syrup 1-2tbsps and “I cant’ believe its not butter” spray instead of butter. (May add 1 tbsp of MCT Oil to coffee)

“PB&J”
1 slice of Ezekiel bread, ½ tbsp Natural Nut Butter (no sugar, NO ADDITIVES), 1 cup liquid egg whites scrambled on side (suggest adding spices on top, cook only in coconut oil spray). May add 2 tbsp of sugar free raw preserves on the toast.

“MEAT LOVERS BREAKFAST”
1 cup liquid egg whites scrambled (suggest adding spices on top, cook only in coconut oil spray). Add 2 oz lean ground chicken or turkey (like a scrambled egg with sausage in it effect) or 2 slices of turkey bacon. (May add 1 tbsp of MCT Oil to coffee)

“FROYO FOR BREAKFAST”
1 kale leaf, 1 scoop whey protein, 1 cup unsweetened almond milk, 10 frozen berries OR ½ banana OR ½ apple, ½ cup nonfat greek yogurt, (may add ice).

“FRUIT & PROTEIN”
1/2 cup of fruit (grapes, apple slices, strawberries, berries, orange slices) & scrambled egg whites (1 cup egg whites or 4 egg whites), (May add 1 tbsp of MCT Oil to coffee)

MEALS 2-4:

For the NONVEGETARIANS and those of you who like the get creative and mix and match, here is the basic concept. PREPARE AND EAT 3 OF THESE MEALS BEFORE MEAL 5 A DAY. Usually eat every 3 hours if possible.

  • 4 oz of lean protein for Males, (Chicken, 96% or LEANER ground beef/turkey, Roasted Turkey, Grilled non-fried Shrimp, light tuna in packet or White Fish)
  • 2 oz of carbs for Males (boiled/baked sweet potatoes, brown rice, couscous, quinoa or red potatoes)
  • Fats options: 1oz nuts or 1 tbsp nut butter or 1/4 avocado or 1 tbsp MCT Oil or 1 tbsp coconut oil
  • 1-2 cups of GREEN veggies (steamed, grilled, or raw such as any lettuce, broccoli, asparagus, Brussel sprouts, zucchini etc) Green veggies cooked only in zero calorie sprays such coconut oil spray.

MEAT EATERS: MEALS 2-4 OPTIONS (Eat 3 of the following options each day – do not eat the same meal 3 times a day though)

“ROAST TURKEY”
4 oz roast turkey breast, ¼ cup sweet potatoes, 8 steamed asparagus spears, ½ ounce of macadamia OR cashew nuts.

“CHICKEN COBB”
¼ avocado chopped, 2 cups of lettuce of your choice, 4 oz chicken breast, 2 hard-boiled egg whites (do not include the yolks), 2 TBSP of Fat Free Dressing of your choice.

“CHICKEN & RICE”
4 oz of chicken, 75 grams of couscous or brown rice (not fried unless cooked in coconut oil spray only), ¼ avocado OR ½ oz of nuts. May add reduced sodium soy sauce.

“FISH LOVERS”
3-4 oz of white fish (cod, flounder, tilapia etc) cooked in coconut oil spray, 2 oz of brown rice OR red potatoes OR sweet potatoes, 1 cup steamed zucchini.

“BEEF LOVERS”
4 oz of 96% ground beef OR LEANER, with 2 cups of steamed broccoli and 2 oz red potatoes. (May add 1 tbsp of nonfat FAGE greek yogurt to mashed potatoes and/or “I Can’t believe it’s Not Butter” spray to potatoes.)

“CHICKEN TENDERS & FRIES”
4 oz of chicken breast tenders (1 tender = about 1 ounce), using 1 tbsp of almond meal per tender, dip tender in liquid egg whites, roll in almond meal, and pan fry in coconut oil spray in pan. Serve with 2 oz red potatoes, roasted or baked. May add side salad (greens for fiber and filler & fat free dressing).

“TACO SALAD BOWL”
4 oz of 99% lean ground turkey, seasoned with taco seasoning cooked in coconut oil spray, 1 cup shredded lettuce, 2 tbsp nonfat greek yogurt (optional as a sour cream flavor), 3 tbsp salsa, ½ cup diced tomatoes (may add other green veggies)

“POKE BOWL”
4 oz of imitation crab meat or shrimp or tuna or salmon (no spicy mayo), 1/4 avocado, assorted veggies (kale, cucumber, carrots, seaweed, ginger), may add soy sauce, 1/2 brown rice

MEAL 5/LAST MEAL OF THE DAY

I don’t know if you have heard of “no carbs after dark” as a saying. It is not necessarily true, but your body only burns carbs/energy during the day, not as much while sleeping, so it is a good rule of thumb if you are looking to lose fat. EAT YOUR CARBS EARLY IN DAY, which is why I give so many options for breakfast and the other meals. It fuels your body for the day, to keep your mind at attention and body energized for your workouts.

  • 3-4 ounces of lean protein (fish, chicken, turkey, canned tuna in water, canned chicken in water, or even a large egg white omelet). May eat salmon or sirloin steak once a week.
  • No carbs after dark if you can avoid it! Sorry! Read my snacks and cravings section for more info! You may eat Meal 5 late though (even right before bed is fine).
  • Munchy veggies such as carrots, celery, cucumbers, peppers, or even steamed/cooked veggies work too! Pickles are my favorite!

VEGGIE EATERS: MEALS 2-5 OPTIONS (Eat 4 of the following options each day)

“TOFU LOVERS” – 4 oz Tofu, 2 oz of brown rice OR red potatoes OR sweet potatoes, 0.5-1 cup green veggies (raw or cooked).

“TEMPEH LOVERS” – 150grams of Tempeh, 75 grams of quinoa or couscous, 1 cup mixed veggies

“PB&J” – 1 Slice Ezekiel bread, 1 tbsp natural peanut butter, 1 tbsp sugar free jam/preserves & 1 scoop Vega One Protein powder mixed with 1 cup unsweetened almond milk & stevia.

“CHIPOTLE BOWL” – 1/2 cup of grilled veggies, 1 cup of cauliflower head (ground into rice pellets – cooked on stovetop in 1 tbsp of coconut or grapeseed oil, ½ cup of beans of your choice.

“BLACK BEAN BURGER” – 1 Morningstar black bean burger patty, 1 slice Ezekiel toast OR ½ cup of red or sweet potatoes (roasted or baked), lettuce or mixed greens & 1-3 slices or cherry tomatoes.

“PESCETARIAN/VEGGIE SUSHI” – 1 cup of edamame (soybeans), (or ½ cup of edamame if you want to add 3 ounces of fish – tuna, yellowtail, imitation crab meat, shrimp or salmon), ½ cup salad, ¼ cup o cucumber, may use reduced sodium soy sauce

"COTTAGE CHEESE SNACK" – ¾ cup Fat free cottage cheese, ½ cup black beans drained & cooked OR ½ cup kidney beans drained and cooked.

"TUNA COTTAGE CHEESE SNACK" – ½ cup fat free cottage cheese mixed with 2 oz tuna creations package. Use 15 carrots or celery sticks to dip into snack.

Meal 1

(Below are list of Meal Options for you to choose.)

LIGHT “EGGS & TOAST”
1 slice Ezekiel bread (may use bread or English muffins), 1 cup Liquid Egg Whites (scrambled), 1 Whole Egg (you may prepare eggs only in coconut oil SPRAY).

“YOGURT PARFAIT”
½ cup Fage Greek Nonfat Yogurt, ½ cup of berries berries (blue, strawb, black or rasp.), ¼ cup of GLUTEN FREE oatmeal, 10 nuts of cashews or almonds.

“CEREAL”
1/4 cup of GLUTEN FREE oats, 1 cup of unsweetened almond milk, ½ scoop protein powder (May add 1 tbsp of MCT Oil to coffee)

“PROTEIN PANCAKES”
1 cup of liquid egg whites, 1 scoop protein powder, mix up and pour two pancakes, fry with coconut oil spray only. May add half a banana cut up on top. Use sugar free syrup 1-2tbsps and “I cant’ believe its not butter” spray instead of butter. (May add 1 tbsp of MCT Oil to coffee)

“PB&J”
1 slice of Ezekiel bread, ½ tbsp Natural Nut Butter (no sugar, NO ADDITIVES), 1 cup liquid egg whites scrambled on side (suggest adding spices on top, cook only in coconut oil spray). May add 2 tbsp of sugar free raw preserves on the toast.

“FROYO FOR BREAKFAST”
1 kale leaf, 1 scoop whey protein, 1 cup unsweetened almond milk, 10 frozen berries OR ½ banana OR ½ apple, ½ cup nonfat greek yogurt, (may add ice).

“FRUIT & PROTEIN”
1/2 cup of fruit (grapes, apple slices, strawberries, berries, orange slices) & scrambled egg whites (1 cup egg whites or 4 egg whites), (May add 1 tbsp of MCT Oil to coffee)

MEALS 2-4:

For the NONVEGETARIANS and those of you who like the get creative and mix and match, here is the basic concept. PREPARE & EAT 3 OF THESE MEALS BEFORE MEAL 5 EACH DAY. Usually eat every 3 hours if possible.

  • 3-4 oz of lean protein, (Grilled non-fried Shrimp, light tuna in packet or White Fish)
  • 2 oz of carbs (boiled/baked sweet potatoes, brown rice, couscous, quinoa or red potatoes)
  • Fats options: 1oz nuts or 1 tbsp nut butter or 1/4 avocado or 1 tbsp MCT Oil or 1 tbsp coconut oil
  • 1-2 cups of GREEN veggies (steamed, grilled, or raw such as any lettuce, broccoli, asparagus, Brussel sprouts, zucchini etc) Green veggies cooked only in zero calorie sprays such coconut oil spray.

MEALS 2-4 OPTIONS (Eat 3 of the following options each day – do not eat the same meal 3 times a day)

“FISH LOVERS”
3-4 oz of white fish (cod, flounder, tilapia, sea bass, snapper, halibut - NO BUTTER OR OIL) cooked in coconut oil spray, 2 oz of brown rice OR red potatoes OR sweet potatoes, 1 cup steamed zucchini.

“TACO SALAD BOWL”
4 oz of lean shrimp, seasoned with taco seasoning cooked in coconut oil spray, 1 cup shredded lettuce, 2 tbsp nonfat greek yogurt (optional as a sour cream flavor), 3 tbsp salsa, ½ cup diced tomatoes (may add other green veggies)

“POKE BOWL”
4 oz of imitation crab meat or shrimp or tuna or salmon (no spicy mayo), 1/4 avocado, assorted veggies (kale, cucumber, carrots, seaweed, ginger), may add soy sauce, 1/2 brown rice

"TUNA COTTAGE CHEESE SNACK"
½ cup fat free cottage cheese mixed with 2 oz tuna creations package. Use 15 carrots or celery sticks to dip into snack.

MEAL 5/LAST MEAL OF THE DAY

I don’t know if you have heard of “no carbs after dark” as a saying. It is not necessarily true, but your body only burns carbs/energy during the day, not as much while sleeping, so it is a good rule of thumb if you are looking to lose fat. EAT YOUR CARBS EARLY IN DAY, which is why I give so many options for breakfast and the other meals. It fuels your body for the day, to keep your mind at attention and body energized for your workouts.

  • 3-4 ounces of lean protein (fish, canned tuna in water,  even a large egg white omelet). May eat salmon 3 times a week.
  • No carbs after dark if you can avoid it! Sorry! Read my snacks and cravings section for more info! You may eat Meal 5 late though (even right before bed is fine).
  • Munchy veggies such as carrots, celery, cucumbers, peppers, or even steamed/cooked veggies work too! Pickles are my favorite!

“PESCETARIAN/VEGGIE SUSHI” – 1 cup of edamame (soybeans), (or ½ cup of edamame if you want to add 3-4 ounces of fish – tuna, yellowtail, imitation crab meat, shrimp or salmon), ½ cup salad, ¼ cup of cucumber, may use reduced sodium soy sauce

Meal 1

(Below are list of Meal Options for you to choose.)

"CHIA PUDDING BOWL"
1⁄2 cup white chia seeds, 1 1⁄2 cups almond milk, 1-2 drops liquid stevia, 1 tsp vanilla essence, 1 tsp ground cinnamon, 1⁄4 cup frozen berries, ¼ scoop of Vega One protein (or whey if on regular diet). Stir, leave in fridge overnight – ready to serve.

“YOGURT PARFAIT”
½ cup Fage Greek Nonfat Yogurt, ½ cup of berries berries (blue, strawb, black or rasp.), ¼ cup of GLUTEN FREE oatmeal, 10 nuts of cashews or almonds.

“CEREAL”
1/4 cup of GLUTEN FREE oats, 1 cup of unsweetened almond milk, ½ scoop protein powder (May add 1 tbsp of MCT Oil to coffee)

“PB&J”
1 slice of Ezekiel bread, ½ tbsp Natural Nut Butter (no sugar, NO ADDITIVES), 1 cup liquid egg whites scrambled on side (suggest adding spices on top, cook only in coconut oil spray). May add 2 tbsp of sugar free raw preserves on the toast.

“FROYO FOR BREAKFAST”
1 kale leaf, 1 scoop whey protein, 1 cup unsweetened almond milk, 10 frozen berries OR ½ banana OR ½ apple, ½ cup nonfat greek yogurt, (may add ice).

“VEGAN SPECIAL 1”
2 lean black bean burgers (cooked only in coconut oil spray if on pan), ½ cup sweet potatos (cooked in coconut oil spray only)

“VEGAN SPECIAL 2”
Vega One protein powder 1 scoop mixed with 1 cup unsweetened almond milk or cashew milk. 1 oz raw almonds or cashews.

“VEGAN SPECIAL 3”
1 Ezekiel slice, LiteLife Veggie Burger, 20 sliced cucumbers

“VEGAN SPECIAL 4”
Veggie Shake: 1 kale leaf, 1 oz chia seeds, 1 scoop Vega One Protein Powder & 1 cup of unsweetened almond milk or cashew milk

“VEGAN SCRAMBLE”
Tofu crumbles (3-4 oz) mixed with 3 oz sweet potatoes/quinoa/couscous or red potatoes

“VEGAN PROTEIN & Fruit Cup”
100g Tempeh (Lightlife), ½ cup of fruit (grapes, apple slices, strawberries, berries, orange slices OR half a grapefruit).

MEALS 2-5 Options:

PREPARE AND EAT 4 OF THESE MEALS EACH DAY. Usually eat every 3 hours if possible. Try and mix up your meals as to not eat the same thing every day.

  • 3 oz of protein
  • 2 oz of carbs for females (boiled/baked sweet potatoes, brown rice, couscous, quinoa or red potatoes)
  • Fats options: 1oz nuts or 1 tbsp nut butter or 1/4 avocado or 1 tbsp MCT Oil or 1 tbsp coconut oil
  • 1-2 cups of GREEN veggies (steamed, grilled, or raw such as any lettuce, broccoli, asparagus, Brussel sprouts, zucchini etc) Green veggies cooked only in zero calorie sprays such coconut oil spray.

“TOFU LOVERS” – 3 oz Tofu, 2 oz of brown rice OR red potatoes OR sweet potatoes, 0.5-1 cup green veggies (raw or cooked).

"TOFU SCRAMBLER" – 1 package lifelite, ¼ cup mushrooms, 2 tbsps diced onions, spices as needed, ¼ cup spinach, 2 tbsps yeast, ¼ avocado

"CAULIFLOWER RICE 1" –  1 cup Green Giant sweet potato/cauliflower rice, 3-4 oz organic seitan OR 5-6 oz Tofu cooked, ½ apple (fresh on the side)

"CAULIFLOWER RICE 2" –  1 cup Green Giant Cauliflower rice cooked, 4 ounces organic Seitan cooked, 4 ounces greens cooked (green beans, broccoli, 6 spears of asparagus, or grilled peppers)

“TEMPEH LOVERS” – 150grams of Tempeh, 75 grams of quinoa or couscous, 1 cup mixed veggies

"TEMPEH KALE SALAD" – 6-8 oz Litelife Tempeh cooked, eaten with mixed greens, kale, spinach or any leafy green salad. Light Fat free dressing (balsamic, lemon, etc)

“PB&J” – 1 Slice Ezekiel bread, 1 tbsp natural peanut butter, 1 tbsp sugar free jam/preserves & 1 scoop Vega One Protein powder mixed with 1 cup unsweetened almond milk & stevia.

“CHIPOTLE BOWL” – 1/2 cup of grilled veggies, 1 cup of cauliflower head (ground into rice pellets – cooked on stovetop in 1 tbsp of coconut or grapeseed oil, ½ cup of beans of your choice.

“BLACK BEAN BURGER” – 1 Morningstar black bean burger patty, 1 slice Ezekiel toast OR ½ cup of red or sweet potatoes (roasted or baked), lettuce or mixed greens & 1-3 slices or cherry tomatoes.

“PESCETARIAN/VEGGIE SUSHI” – 1 cup of edamame (soybeans), (or ½ cup of edamame if you want to add 3 ounces of fish – tuna, yellowtail, imitation crab meat, shrimp or salmon), ½ cup salad, ¼ cup o cucumber, may use reduced sodium soy sauce

"TOFU CAULIFLOWER MASH"  5-6 oz Tofu cooked, 4 ounces greens cooked (green beans, broccoli, 6 spears of asparagus, or grilled peppers) & ½ cup Green Giant mashed cauliflower (original OR garlic & herb)

"COTTAGE CHEESE SNACK" – ¾ cup Fat free cottage cheese, ½ cup black beans drained & cooked OR ½ cup kidney beans drained and cooked.

MEAL 5/LAST MEAL OF THE DAY

I don’t know if you have heard of “no carbs after dark” as a saying. It is not necessarily true, but your body only burns carbs/energy during the day, not as much while sleeping, so it is a good rule of thumb if you are looking to lose fat. EAT YOUR CARBS EARLY IN DAY, which is why I give so many options for breakfast and the other meals. It fuels your body for the day, to keep your mind at attention and body energized for your workouts.

  • 3-4 ounces of protein
  • No carbs after dark if you can avoid it! Sorry! Read my snacks and cravings section for more info! You may eat Meal 5 late though (even right before bed is fine).
  • Munchy veggies such as carrots, celery, cucumbers, peppers, or even steamed/cooked veggies work too! Pickles are my favorite!

Cheat Meals

Cutlery-100For this challenge, cheat meals are not part of the prescribed terms. I include prescribed cheat meals in challenges around the holidays for obvious reasons to be able to participate in holiday events without completely losing track of the weight loss challenge. However, for those challenges, meals were reduced prior and after to make up for the calorie surplus on cheat days. For this challenge, one cheat meal a week (on Friday after leg day) is allowed but not advised for best results. This challenge has a lot of food and food options so for best results, stick to the plan. If you must cheat, wait until Friday for that one meal cheat.

 

Cheating Versus “Cheat Meal”

This is a challenge and with that comes exactly that, A CHALLENGE! LOL. All of us cheat. I do, you do, so just be prepared. Don’t let one meal or one slip up ruin your progress. Jump right back on track if you slip up. Use the Facebook Support Group if you would like tips on what to eat if you are prepared for a social event in which you might cheat. What I will say is some people have a stronger will power than others. Know that if you cheat, it’s not the end of the world, but someone else in this challenge may have taken it more seriously and decided not to cheat. They might get better results but don’t be discouraged because 99% of people cannot be strict every day. If you are losing weight every week (1-3 lbs), you can give yourself a “cheat meal” – just once a week, and then get right back to the meal plan for the remainder of the week. Do not allow a cheat meal turn into a cheat day or cheat week. Some people think a cheat meal is necessary to get the cravings/insanity/emotions reset, other people have enough will power to not cheat during the challenge. Once your metabolism realizes you are eating healthy/proper amount of calories for weight loss, cheat meals usually help reset the metabolism and help with weight loss to prevent those “plateaus” that can occur from long term low calorie diets (when the body has gone into starvation mode to salvage the body’s expenditure.) Cheat meals can be good, but only once a week during this challenge if you must.

I don’t want people to get confused. To me, “cheat meal” is a planned out meal where you eat what you want. Each of you can have ONE CHEAT MEAL (anything of your choice no more than 1000 calories or so) Friday night after Leg Day.

However “cheating” is different. That is when you give into your cravings randomly and allow yourself to go off track that day when you were supposed to follow the plan. Just so you know, the more you “cheat” with sugar foods, the more you will crave the sugar. The less you cheat, the less you will crave the sugary cheats. If you feel the need to “cheat” here are the recommended “craving killer” foods I suggest:

Suggested craving alternative foods: (this is NOT RECOMMENDED TO GET BEST RESULTS, it’s simply BETTER “cheats” than HIGH FAT, HIGH SUGAR foods.)

  • Weight watchers 80 calorie frozen yogurt bars
  • Quaker’s “Popped” 90 calorie rice cake snacks
  • Kellogg’s Crispy Chips 90 calorie bags
  • Quest double chocolate chunk bar – 120 calories
  • 60 calorie Sugar free jello or sugar free pudding with fat free whipped cream
  • Arctic Zone Chocolate Peanut Butter Ice Cream (may eat ½ or full pint).
  • Lean Turkey jerkey
  • 100 calorie fat free popcorn
  • Big Slice Apple Pouch

Other tips: chew sugar free gum if you get a craving or drink more water/green tea/tea/coffee.

Please be warned that your body only craves what you give it so if you chose to eat a lot of sugar carbs/fatty foods, your body will crave it. If you avoid it, the cravings subside and usually only visual/sensory cues will remind you of those foods. Do not skip meals, it causes your blood sugar to drop and cravings to come back.

Beverage Snacks:

Coffee with unsweetened almond milk. Add truvia or stevia for sweetener.  Drink 1 gallon of water daily as your beverage or zero calorie drinks. No reason to waste calories on drinks. Drink as close to a gallon of water a day as you can. You need to flush your body of toxins especially when weight training. AVOID ALCOHOL. IF you must drink, choose low calorie alcoholic drinks like “vodka soda” or “tequila soda.”

Free Foods:

ALL green veggies such as celery, cucumbers, broccoli (for most part), pickles and salads are okay to snack on with or in between meals :)

Extra protein is good in between meals! Here are some examples: hard boiled egg whites, light tuna packets, light jerky (98% fat free turkey, beef), lean deli meats (chicken or turkey slices), and 80 calorie Greek yogurt cups.

If you are still hungry in between meals, please snack on a rice cake (35-45 cals a piece) or a popped rice cake pack by Quakers – variety of flavors – calories are only 90 each.

Please do not add any dressings or condiments other than the following: coconut oil spray may be used to cook any food, mustard is allowed in any amount, 2 tbsp preservative free salsa to eggs or meats, vinegar okay (no oil), may use stevia 1 packet with coffee or ½ packet with oatmeal, any amount of green tea is allowed. May use A1 steak sauce, hot sauce, vinegar, and fat free balsamic dressing.

You may use any and all spices to your meals! Get creative! Look up recipes to include your meal choices if you prefer to get a little fancy! I highly recommend adding FlavorGod seasonings if you want to add quick and easy flavor to any meal!

Obviously you need to stay away from all fried foods, added sugars and ANY extra food that’s not equivalent in grams on this list. If you have questions or need variety or changes made, let me know. I’ll be more than happy to incorporate different foods and diversify your meal plan accordingly. Just know this is a change of less intake and calories than you are used to :) It is highly encouraged that you work out according to the training below but if you miss a workout, do not skip meals. You need to keep your metabolism nice and steady :)  You may eat these meals at any time of the day as long as they are all eaten within a 24 hr period, even right before bed if need be.

Meal prepping is highly encouraged and shows the highest success rates. I will warn you that it can take 2 hours to meal prep for 3-5 days. Sometimes I prep for one day at a time, sometimes for more than one day depending on how much time I have that day. Being flexible will definitely help you. I also use a meal prep service called New Vision Nutrition to help substitute some of my meals. If you want to give these a try use my code to get 10% off your order: DRAIN10

Pre-workout: You may take a “pre-workout” of your choice. Do your research and trial a smaller than suggested amount for the first time to see how your body reacts. A lot of people like to take pre-workout for morning or day time workouts. Do not take pre-workout after 6pm to avoid insomnia.

During workout: 1 scoop BCAAS, 3 tablets of Vitamin C mixed with water – drink during weightlifting to prevent excess soreness. (ONLY ON WEIGHT TRAINING DAYS)

Post-Workout: One scoop of whey protein isolate per shake mixed with water (equivalent to no more than 120 calories, no more than 2 g carbs and 1 g of fat)

OR 1 double chocolate chunk Quest bar

OR ½ pint of Artic Zone Peanut Butter Chocolate Ice Cream. (ONLY ON WEIGHT TRAINING DAYS)

CONDIMENTS:

  • Limit Dairy to nonfat Greek yogurt & nonfat cottage cheese
  • Avoid too much salt, although you don’t need to watch amounts
  • Low carb Ketchup (sweetened with splenda is okay) but not regular ketchup
  • Hot sauce is allowed
  • Fat free Balsamic is recommended or any low fat/low carb dressing for salads
  • I use “I can’t believe it’s not Butter” Spray in place of butter
  • I use Coconut Oil Spray to cook all protein and veggies
  • Mustard is okay
  • I bring Truvia (stevia) with me everywhere I go (for coffee or to mix in my own drinks)

EATING OUT

Many of you are choosing to do this challenge to better your health and body but don’t want to suffer from social isolation! I totally understand! I have been there! I want you to stay on track for a “lifestyle” not just a “diet.” That is how I am able to stay lean/maintain a balance all year!

Here are my best tips if you are EATING OUT:

  • Choose meals similar to amounts and foods I have on this plan
  • Ask for NO ADDED SALT or NO ADDED SUGAR
  • Ask for no butter or oil if possible
  • Bring your own sauces/dressing/spices if you want to (ladies I do this lol)
  • PORTION CONTROL (ask for 3-4 oz protein meals and eyeball the carbs to eat no more than ½-1cup)
  • Drink water only or zero calorie drinks
  • EAT RIGHT THE REST OF THE DAY SO YOU DON’T FEEL GUILTY
  • Stay away from dairy foods
  • NO FRIED FOODS

Workouts

TRAINING

Barbell-96Training Plan: Based off of the chart below and your level of intensity the number of HIIT workouts and Body Circuits each week will change. Body Circuits are much harder than HIIT workouts and thus they burn more fat. Use the chart below to help guide you with your workout selections – If you want to try a body circuit during the first week instead of a HIIT session by all means sub it in as many times as you’d like. Additionally the number of workouts for each day will change from week to week.

Workout Selection: Since everyone starts at various levels of intensity I have created a table to help guide you through the 6 weeks of training. The intensity of the workouts is to increase from week to week. For example if you consider yourself a beginner during your first week you will choose 3 weight training workouts from the list of options for that particular day, you’ll do 0 Body Circuits that week and do 6 HIIT sessions. This does NOT mean you only pick 3 days of weight training for the week, but rather select 3 workouts for each weight training day. For example for the first week: Day 1 – Leg Day you will pick 3 leg workouts, Day 2 – Back/Abs you will pick 3 Back workouts and pick 3 Ab workouts. If at any point during the week you feel you can either increase or need to decrease your intensity you can move up or down in scale. If the HIIT workouts are too hard, you should do as many minutes as you can of the HIIT and finish the rest of your time at lower intensity levels. For example, if you are prescribed 30 minutes of HIIT (such as in the first week per HIIT session), and you find the sprint intervals too intense to complete for the full duration, you may do sprints for as long as you can, for ex, 15 minutes, and then finish the last 15 minutes with the low intensity steady state cardio (Speed Walk, Jog, Slow Cycle & etc). Try and work up the stamina to do HIIT for the full duration each week, but you may finish low intensity until you build up the proper tolerance.

BEGINNER:

Week  Weight Training Body Circuits HIIT
1 3 workouts 0 6
2 4 workouts 0 6
3 4 workouts 1 5
4 5 workouts 1 5
5 5 workouts 2 4
6 5 workouts 2 4

INTERMEDIATE:

Week 
Weight Training
Body Circuits HIIT
1 4 workouts 0 6
2 4 workouts 0 6
3 4 workouts 1 5
4 5 workouts 2 4
5 5 workouts 2 4
6 5 workouts 3 3

ADVANCED:

Week 
Weight Training
Body Circuits HIIT
1 5 workouts 0 6
2 5 workouts 1 5
3 5 workouts 1 5
4 5 workouts 2 4
5 5 workouts 3 3
6 5 workouts 4 2

 

Sweet Sweat Belt

Many of you have seen me use this product to help during training and cardio. It helps increase circulation, core body temp, sweat, calorie expenditure and decreases bloat. You can order yours Sweet Sweat Stick & Waist Trimmer on http://www.sportsresearch.com/ and use my discount code to get 20% off: Fit20

Workout Videos

Workout Videos are available on the Instagram account LaurenDrainVideos. You can also search for LDF hashtags related to each movement, workout or cardio. Examples would be #LDFWorkout or #LDFCardio or narrow it down to #LDFLegs or #LDFArms or #LDFAbs or #LDFShoulders and all the way down to a specific workout like #LDFSquat or #LDFCurtsyLunges or #LDFSquatRow. Over the week I will be adding a link next to each workout but for now this will be your guide.

SUPPORT

Meeting-96Tell your friends and family that you are participating in this challenge. Try and find a workout buddy. Take it seriously. Post pictures of your progress if you’d like. Look for support and excitement in choosing to take on this challenge. It can and will better your life. My first 6 week challenge did! It propelled me into fitness/fueling my body for health/strength/aesthetics, I'm so glad that I did it. Use the Facebook group to help motivate one another, to ask questions or to stay on track.

WEEK 1

Welcome to the first week of the challenge. Just a heads up that the first week can be a struggle for some people - but don't worry, the goal is simply to get through it. I have designed the challenge to have a bit of an on-ramp build up so as the weeks go on things will get slightly harder - but you will be ready for it! During the first week your goal is to complete the designated workouts, if you feel they are not challenging enough you can go up a level for example from Beginner to Intermediate or simply do an extra workout. If you are struggling don't worry, at the end of the week 1 you will have a much better understanding of your body, what you can and can not do and will be more prepared for week 2.

If you are struggling with HIIT do as many minutes as you can and then complete the remainder of your time as Low Intensity Cardio.

Reminder you do not need to start with Leg Day as your first day, you can mix the days around to fit your schedule so long as you complete all the days in 1 week. Try and split up Leg Days to have at least 2 days in between of other body parts or rest or both.

BEGINNERS: For this week you will complete a total of Zero Body Circuits, 6 HIIT Cardio sessions and 3 workouts per day.

INTERMEDIATE: For this week you will complete a total of Zero Body Circuits, 6 HIIT Cardio sessions and 4 workouts per day. If you'd like to try a Body Circuit feel free to do so.

ADVANCED: For this week you will complete a total of Zero Body Circuits, 6 HIIT Cardio sessions and 5 workouts per day. If you'd like to try a Body Circuit feel free to do so.

WEIGHT TRAINING

Only drink the prescribed post workout shake AFTER weight training but within 30 minutes and ONLY ON weight training days please :) Do not do same muscle group two days in a row.

The following are SUGGESTED weight training workouts. For best results or increased challenge, you may do 5-6 of the workouts suggested but I would save that for later weeks. I broke the challenge up into 5 days of weight training with HIIT or Body Circuits for cardio & strength. If you must skip a day, I prefer you do the HIIT cardio or Body Circuit instead of the weight training. So if you are short on time, DO NOT skip the HIIT Cardio / Body Circuit. That is the most important way to continue fat loss and help increase the metabolism.

DAY 1 LEG DAY (Select 3-5 of the following)

Warm UP: Row for 600m, or speed walk on treadmill for 6 minutes and stretch out legs.

  • Jumping squats (may start with no weight if necessary, these can be difficult) 6×10 or 3×30 depending on your endurance level – I use either dumbbell bt legs or straight ez bar across my shoulders. Drive through your heels/keep weight in heels, and chest up. (photo)
  • Squats at the Rack (may use smith machine if necessary although not recommended) 4×20 lighter weight and then 4×6-8 heavy (photo)
  • Deadlifts (may do traditional, Straight-legged – targets hams, or Sumo – targets hams/glutes) 3×12 heavy (keep your back flat, have someone watch you to ensure you do not round out your lower back). (SL photo) | SD photo)
  • Leg extensions – 4×25 (make sure last three reps burn and hold it for count 5 seconds on last rep) (photo)
  • Lying ham curls – 3×15 (make sure last three reps burn and hold it for count 5 seconds on last rep) (photo)
  • Walking lunges – 4×12 each leg (total of 24 reps each set) (photo)
  • Leg Press – Feet together at top of sled, DO NOT LOCK YOUR KNEES OUT!, always maintain a slight bend of the knee (2×20 light, 4×6-8 heavy) (photo)
  • Weighted or Body Weight Curtsy Lunges – 4×12 (BW photo | WT photo)
  • Lunge with a pulse – Weighted or Body Weight – 4×10 per leg (photo)
  • Smith Machine Squats (Narrow Stance) 4×15
  • Smith Machine Squats (Wide Stance) 4×15 (photo)

Cool Down: Stretch hams/quads/glutes for 10 minutes (photo 1 | photo 2 | photo 3 | photo 4 | photo 5 | photo 6 | photo 7 | photo 8)

HIIT session or Body Circuit – (remember this goes up by 5 minutes each week).

DAY 2 Back (select 3-5) & Abs (select 3-5 Back)
Back

  • Seated Row – 3×15 (Wide bar attachment) (photo)
  • Cable Row in squat position – 3×15 (Narrow Grip) (photo)
  • Lat Pulldown 3×15 (Wide or narrow) (photo)
  • Weighted Back Extensions with Twist at top 3×15 (plate or dumbbell in hand) (photo)
  • Pull-ups (assisted or unassisted, try to decreased weight resistance each time) 4×8 (photo)
  • T-Bar Rows between legs – 4×15 (photo)
  • Bentover barbell rows – protect lower back – 4×15 (photo)
  • Bentover dumbbell rows – 4×10 per side (photo)
  • Pullover with dumbbell – 4×12 (photo)

Abs

  • Hanging leg raises 3 sets of 12 (put dumbbell bt legs for increased challenge and ab development) (photo)
  • Planks – 4 rounds of 1 min planks (or work up to 1 min at time planks) – rest no longer than 90 seconds between rounds.
  • Weighted V-ups (this requires a lot of core stabilization, may start with no weight, work up to weighted ball or dumbbells. 4×10 (photo)
  • Weighted Cable Crunches 3×15
  • Row Machine – 3 sets of 400m row (as fast as possible – try to get around 2 minutes – rest for 90 seconds between sets – you will be in pain!) (photo)
  • Exercise ball sit ups – Lay back on ball – 4×15
  • Bicycle Crunches – alternate knee to elbow – 4×10 per side (photo)
  • Russian Medball Twist – 4×12 (photo)

Cool Down: Foam Roll back.
Complete a Body Circuits or HIIT Session.

DAY 3 SHOULDERS (Select 3-5) & Calves (Do All)

Warm Up: Shoulder circles forward x20, Shoulder circles backward x20, Row 600m or Arm cycle/elliptical for 6 minutes.

  • Lateral Shoulder Raises with DB (pause at top) – 4×12 (photo)
  • Forward Shoulder Raises with DB (pause at top) 4×12 (photo)
  • EZ bar shoulder raise – 3×12 (photo)
  • Shoulder press overhead 4×10 (photo)
  • Rear Delt/Fly machine 4×12 (photo)
  • Seated Calf Raises 4×20 (photo)
  • Standing Calf Raises (smith machine or standing leg press for calves) – 4×20 (photo)

Cool Down: Foam roll back, calves & Sampson Stretch (photo).

Complete a Body Circuits or HIIT Session.

Day 4: Chest (Select 3-5) and Arms (Select 3-5)

Warm Up: Row 600m, or Arm Cycle/Elliptical for 6 minutes.

  • Bench Press 4×10 heavy
  • Peck Deck or Fly Machine 4×12
  • Decline Bench Press with DB 3×10
  • Flat Bench Press with DB 3×10
  • Bicep curls (individual at rack) 4×15 each arm (photo)
  • Bicep curls with EZ bar 4×15 (photo)
  • EZ bar “Skull Crushers” (have someone spot you your first couple of attempts) – 4×12 (photo)
  • Cable bicep curls with straight bar 4×15 (photo)
  • Assisted or non-assisted dips 3×12 (photo)
  • Single bicep cable curls – 4×15 per side (Cable photo | DB photo)
  • Tricep cable pushdown – V-Rope – 4×15 (photo)
  • Tricep cable pushdown – Straight Bar – 4×15 (photo)

Complete a HIIT session or Body Circuit.

DAY 5 Legs Again (Select 3-5) and CHEAT MEAL! (1 meal of your choice if you choose to cheat up to 1200 calories)

Warm Up: Samson stretch each leg, pigeon stretch each leg, do 10×2 body weight jump squats, and row 600m or speed walk on treadmill for 6 minutes.

  • Dead Lift – 3×12 each leg
  • Sumo Deadlifts heavy (photo)
  • Walking Weighted Lunges – 3×12 per side (photo)
  • Leg extensions – 4×25 (photo)
  • Wide Stance Leg Press or Hack Squat– 2×20 moderate, 2×8 heavy (DO NOT LOCK OUT KNEES). (LP Wide photo) |HS photo)

Cool Down: Stretch hams/quads/glutes for 10 minutes (photo 1 | photo 2 | photo 3 | photo 4 | photo 5 | photo 6 | photo 7 | photo 8)

Complete your HIIT session or Body Circuit.

DAY 6 – OFF (REST DAY) You may take an “active rest” day – so you can go for a walk, a hike, do yoga, or any other light alternative activity this day.

DAY 7 – OFF (REST DAY OR BODY CIRCUITS/HIIT – OPTIONAL) You may take an “active rest” day – so you can go for a walk, a hike, do yoga, or any other light alternative activity this day.

 

WEEK 2

You've made it! Week one tends to be the hardest for most people, there are a LOT of things to get used to, a lot of new foods, lots of workouts, work/life/gym balance being found and etc. Do NOT stress if you had some hiccups, some set backs or etc - this was just week 1 of 6 for the challenge but week 1 of the rest of your transformation journey and fit lifestyle. I did a Facebook Life to answer questions so make sure in the Facebook group you click on the Videos tab to see my 35min talk. Also I've added a Video Tab to the Basic Info above with some helpful YouTube videos.

When it comes to weight loss during your first week; some have lost weight others may not have and some even put on a little bit. During Week 1 very few people see results, DO NOT STRESS over it, this is not a sprint and this does not mean you are doing something wrong. Your body is still adjusting, some people react better than others or put in the work differently. I say again, DO NOT STRESS, you are not doing something wrong, it usually takes about 2 weeks for people to adjust and at this point you've done a body part ONCE and everything is NEW to you. Just stick to the program, trust the process, DO NOT over think every little detail. You are already doing 10x better than most and you ARE on your way to a transformation even if the dumbass scale doesn't say so just yet.

Also by now I hope you have learned that the little details most people stress about do not really matter... simply do as much of the work as you can and stick to as much of the meal plan as possible and you're on your way.

When it comes to the workouts, they will not differ much week to week, we kept it hidden to ensure you guys focus on whats currently ahead of you but we'll make some changes down the road. Your cardio is going up by 5 minutes this week. Some of you will now do an extra workout each day (refer to chart or info below). I want you to try and drink all your water each day and try and stick to your meal plan.

Week 2 - HIIT will be 35 minutes each day.

Reminder you do not need to start with Leg Day as your first day, you can mix the days around to fit your schedule so long as you complete all the days in 1 week. Try and split up Leg Days to have at least 2 days in between of other body parts or rest or both.

BEGINNERS: Complete a total of Zero Body Circuits, 6 HIIT Cardio sessions and 4 workouts per day.

INTERMEDIATE: Complete a total of Zero Body Circuits, 6 HIIT Cardio sessions and 4 workouts per day. If you want to you can try a Body Circuit (Optional).

ADVANCED: 1 Body Circuits  & 5 HIIT Cardio sessions and 5 workouts per day.

WEIGHT TRAINING

Only drink the prescribed post workout shake AFTER weight training but within 30 minutes and ONLY ON weight training days please :) Do not do same muscle group two days in a row.

The following are SUGGESTED weight training workouts. For best results or increased challenge, you may do 5-6 of the workouts suggested but I would save that for later weeks. I broke the challenge up into 5 days of weight training with HIIT or Body Circuits for cardio & strength. If you must skip a day, I prefer you do the HIIT cardio or Body Circuit instead of the weight training. So if you are short on time, DO NOT skip the HIIT Cardio / Body Circuit. That is the most important way to continue fat loss and help increase the metabolism.

DAY 1 LEG DAY (Select 3-5 of the following)

Warm UP: Row for 600m, or speed walk on treadmill for 6 minutes and stretch out legs.

  • Jumping squats (may start with no weight if necessary, these can be difficult) 6×10 or 3×30 depending on your endurance level – I use either dumbbell bt legs or straight ez bar across my shoulders. Drive through your heels/keep weight in heels, and chest up. (photo)
  • Squats at the Rack (may use smith machine if necessary although not recommended) 4×20 lighter weight and then 4×6-8 heavy (photo)
  • Deadlifts (may do traditional, Straight-legged – targets hams, or Sumo – targets hams/glutes) 3×12 heavy (keep your back flat, have someone watch you to ensure you do not round out your lower back). (SL photo) | SD photo)
  • Leg extensions – 4×25 (make sure last three reps burn and hold it for count 5 seconds on last rep) (photo)
  • Lying ham curls – 3×15 (make sure last three reps burn and hold it for count 5 seconds on last rep) (photo)
  • Walking lunges – 4×12 each leg (total of 24 reps each set) (photo)
  • Leg Press – Feet together at top of sled, DO NOT LOCK YOUR KNEES OUT!, always maintain a slight bend of the knee (2×20 light, 4×6-8 heavy) (photo)
  • Weighted or Body Weight Curtsy Lunges – 4×12 (BW photo | WT photo)
  • Lunge with a pulse – Weighted or Body Weight – 4×10 per leg (photo)
  • Smith Machine Squats (Narrow Stance) 4×15
  • Smith Machine Squats (Wide Stance) 4×15 (photo)

Cool Down: Stretch hams/quads/glutes for 10 minutes (photo 1 | photo 2 | photo 3 | photo 4 | photo 5 | photo 6 | photo 7 | photo 8)

HIIT session or Body Circuit – (remember this goes up by 5 minutes each week).

DAY 2 Back (select 3-5) & Abs (select 3-5 Back)
Back

  • Seated Row – 3×15 (Wide bar attachment) (photo)
  • Cable Row in squat position – 3×15 (Narrow Grip) (photo)
  • Lat Pulldown 3×15 (Wide or narrow) (photo)
  • Weighted Back Extensions with Twist at top 3×15 (plate or dumbbell in hand) (photo)
  • Pull-ups (assisted or unassisted, try to decreased weight resistance each time) 4×8 (photo)
  • T-Bar Rows between legs – 4×15 (photo)
  • Bentover barbell rows – protect lower back – 4×15 (photo)
  • Bentover dumbbell rows – 4×10 per side (photo)
  • Pullover with dumbbell – 4×12 (photo)

Abs

  • Hanging leg raises 3 sets of 12 (put dumbbell bt legs for increased challenge and ab development) (photo)
  • Planks – 4 rounds of 1 min planks (or work up to 1 min at time planks) – rest no longer than 90 seconds between rounds.
  • Weighted V-ups (this requires a lot of core stabilization, may start with no weight, work up to weighted ball or dumbbells. 4×10 (photo)
  • Weighted Cable Crunches 3×15
  • Row Machine – 3 sets of 400m row (as fast as possible – try to get around 2 minutes – rest for 90 seconds between sets – you will be in pain!) (photo)
  • Exercise ball sit ups – Lay back on ball – 4×15
  • Bicycle Crunches – alternate knee to elbow – 4×10 per side (photo)
  • Russian Medball Twist – 4×12 (photo)

Cool Down: Foam Roll back.
Complete a Body Circuits or HIIT Session.

DAY 3 SHOULDERS (Select 3-5) & Calves (Do All)

Warm Up: Shoulder circles forward x20, Shoulder circles backward x20, Row 600m or Arm cycle/elliptical for 6 minutes.

  • Lateral Shoulder Raises with DB (pause at top) – 4×12 (photo)
  • Forward Shoulder Raises with DB (pause at top) 4×12 (photo)
  • EZ bar shoulder raise – 3×12 (photo)
  • Shoulder press overhead 4×10 (photo)
  • Rear Delt/Fly machine 4×12 (photo)
  • Seated Calf Raises 4×20 (photo)
  • Standing Calf Raises (smith machine or standing leg press for calves) – 4×20 (photo)

Cool Down: Foam roll back, calves & Sampson Stretch (photo).

Complete a Body Circuits or HIIT Session.

Day 4: Chest (Select 3-5) and Arms (Select 3-5)

Warm Up: Row 600m, or Arm Cycle/Elliptical for 6 minutes.

  • Bench Press 4×10 heavy
  • Peck Deck or Fly Machine 4×12
  • Decline Bench Press with DB 3×10
  • Flat Bench Press with DB 3×10
  • Bicep curls (individual at rack) 4×15 each arm (photo)
  • Bicep curls with EZ bar 4×15 (photo)
  • EZ bar “Skull Crushers” (have someone spot you your first couple of attempts) – 4×12 (photo)
  • Cable bicep curls with straight bar 4×15 (photo)
  • Assisted or non-assisted dips 3×12 (photo)
  • Single bicep cable curls – 4×15 per side (Cable photo | DB photo)
  • Tricep cable pushdown – V-Rope – 4×15 (photo)
  • Tricep cable pushdown – Straight Bar – 4×15 (photo)

Complete a HIIT session or Body Circuit.

DAY 5 Legs Again (Select 3-5) and CHEAT MEAL! (1 meal of your choice if you choose to cheat up to 1200 calories)

Warm Up: Samson stretch each leg, pigeon stretch each leg, do 10×2 body weight jump squats, and row 600m or speed walk on treadmill for 6 minutes.

  • Dead Lift – 3×12 each leg
  • Sumo Deadlifts heavy (photo)
  • Walking Weighted Lunges – 3×12 per side (photo)
  • Leg extensions – 4×25 (photo)
  • Wide Stance Leg Press or Hack Squat– 2×20 moderate, 2×8 heavy (DO NOT LOCK OUT KNEES). (LP Wide photo) |HS photo)

Cool Down: Stretch hams/quads/glutes for 10 minutes (photo 1 | photo 2 | photo 3 | photo 4 | photo 5 | photo 6 | photo 7 | photo 8)

Complete your HIIT session or Body Circuit.

DAY 6 – OFF (REST DAY) You may take an “active rest” day – so you can go for a walk, a hike, do yoga, or any other light alternative activity this day.

DAY 7 – OFF (REST DAY OR BODY CIRCUITS/HIIT – OPTIONAL) You may take an “active rest” day – so you can go for a walk, a hike, do yoga, or any other light alternative activity this day.

 

WEEK 3

You should take a second to congratulate yourself on making it this far and sticking to a structured program. By now you should have a better understand at what your body can and cant achieve, how to portion your food and get your meals in during the day. The first 2 weeks for most are a lot of trial and error sorting through the workout/life balance and thats perfectly ok. For many it takes a few weeks of adjustment, a few slip ups, cheats or etc to really dial things in. With the following weeks your goal is to be as strict as possible when it comes to your meal intake & workouts. Try and stick to the program as much as possible as this is where it really counts.

Also, get off the scale! Do not step on that thing more than once a week. Do not stalk the numbers day by day, and if you do step on it make sure its early in the morning after you've gone to the bathroom. Take measurements, take photos and put them into a side by side comparison. If you see any difference you should be proud. After all, you've only completed 2 weeks out of 6!

When it comes to the workouts, they will not differ much week to week, we kept it hidden to ensure you guys focus on whats currently ahead of you but we'll make some changes down the road. Your cardio is going up again by 5 minutes this week. Some of you will now do an extra workout each day (refer to chart or info below).

Week 3 - HIIT will be 40 minutes each day. You should be doing at least 1 Body Circuit this week depending on your intensity level.

Reminder you do not need to start with Leg Day as your first day, you can mix the days around to fit your schedule so long as you complete all the days in 1 week. Try and split up Leg Days to have at least 2 days in between of other body parts or rest or both.

BEGINNERS: Complete a total of Zero Body Circuits, 6 HIIT Cardio sessions and 4 workouts per day.

INTERMEDIATE: Complete a total of Zero Body Circuits, 6 HIIT Cardio sessions and 4 workouts per day. If you want to you can try a Body Circuit (Optional).

ADVANCED: 1 Body Circuits  & 5 HIIT Cardio sessions and 5 workouts per day.

WEIGHT TRAINING

Only drink the prescribed post workout shake AFTER weight training but within 30 minutes and ONLY ON weight training days please :) Do not do same muscle group two days in a row.

The following are SUGGESTED weight training workouts. For best results or increased challenge, you may do 5-6 of the workouts suggested but I would save that for later weeks. I broke the challenge up into 5 days of weight training with HIIT or Body Circuits for cardio & strength. If you must skip a day, I prefer you do the HIIT cardio or Body Circuit instead of the weight training. So if you are short on time, DO NOT skip the HIIT Cardio / Body Circuit. That is the most important way to continue fat loss and help increase the metabolism.

DAY 1 LEG DAY (Select 3-5 of the following)

Warm UP: Row for 600m, or speed walk on treadmill for 6 minutes and stretch out legs.

  • Jumping squats (may start with no weight if necessary, these can be difficult) 6×10 or 3×30 depending on your endurance level – I use either dumbbell bt legs or straight ez bar across my shoulders. Drive through your heels/keep weight in heels, and chest up. (photo)
  • Squats at the Rack (may use smith machine if necessary although not recommended) 4×20 lighter weight and then 4×6-8 heavy (photo)
  • Deadlifts (may do traditional, Straight-legged – targets hams, or Sumo – targets hams/glutes) 3×12 heavy (keep your back flat, have someone watch you to ensure you do not round out your lower back). (SL photo) | SD photo)
  • Leg extensions – 4×25 (make sure last three reps burn and hold it for count 5 seconds on last rep) (photo)
  • Lying ham curls – 3×15 (make sure last three reps burn and hold it for count 5 seconds on last rep) (photo)
  • Walking lunges – 4×12 each leg (total of 24 reps each set) (photo)
  • Leg Press – Feet together at top of sled, DO NOT LOCK YOUR KNEES OUT!, always maintain a slight bend of the knee (2×20 light, 4×6-8 heavy) (photo)
  • Weighted or Body Weight Curtsy Lunges – 4×12 (BW photo | WT photo)
  • Lunge with a pulse – Weighted or Body Weight – 4×10 per leg (photo)
  • Smith Machine Squats (Narrow Stance) 4×15
  • Smith Machine Squats (Wide Stance) 4×15 (photo)

Cool Down: Stretch hams/quads/glutes for 10 minutes (photo 1 | photo 2 | photo 3 | photo 4 | photo 5 | photo 6 | photo 7 | photo 8)

HIIT session or Body Circuit – (remember this goes up by 5 minutes each week).

DAY 2 Back (select 3-5) & Abs (select 3-5 Back)
Back

  • Seated Row – 3×15 (Wide bar attachment) (photo)
  • Cable Row in squat position – 3×15 (Narrow Grip) (photo)
  • Lat Pulldown 3×15 (Wide or narrow) (photo)
  • Weighted Back Extensions with Twist at top 3×15 (plate or dumbbell in hand) (photo)
  • Pull-ups (assisted or unassisted, try to decreased weight resistance each time) 4×8 (photo)
  • T-Bar Rows between legs – 4×15 (photo)
  • Bentover barbell rows – protect lower back – 4×15 (photo)
  • Bentover dumbbell rows – 4×10 per side (photo)
  • Pullover with dumbbell – 4×12 (photo)

Abs

  • Hanging leg raises 3 sets of 12 (put dumbbell bt legs for increased challenge and ab development) (photo)
  • Planks – 4 rounds of 1 min planks (or work up to 1 min at time planks) – rest no longer than 90 seconds between rounds.
  • Weighted V-ups (this requires a lot of core stabilization, may start with no weight, work up to weighted ball or dumbbells. 4×10 (photo)
  • Weighted Cable Crunches 3×15
  • Row Machine – 3 sets of 400m row (as fast as possible – try to get around 2 minutes – rest for 90 seconds between sets – you will be in pain!) (photo)
  • Exercise ball sit ups – Lay back on ball – 4×15
  • Bicycle Crunches – alternate knee to elbow – 4×10 per side (photo)
  • Russian Medball Twist – 4×12 (photo)

Cool Down: Foam Roll back.
Complete a Body Circuits or HIIT Session.

DAY 3 SHOULDERS (Select 3-5) & Calves (Do All)

Warm Up: Shoulder circles forward x20, Shoulder circles backward x20, Row 600m or Arm cycle/elliptical for 6 minutes.

  • Lateral Shoulder Raises with DB (pause at top) – 4×12 (photo)
  • Forward Shoulder Raises with DB (pause at top) 4×12 (photo)
  • EZ bar shoulder raise – 3×12 (photo)
  • Shoulder press overhead 4×10 (photo)
  • Rear Delt/Fly machine 4×12 (photo)
  • Seated Calf Raises 4×20 (photo)
  • Standing Calf Raises (smith machine or standing leg press for calves) – 4×20 (photo)

Cool Down: Foam roll back, calves & Sampson Stretch (photo).

Complete a Body Circuits or HIIT Session.

Day 4: Chest (Select 3-5) and Arms (Select 3-5)

Warm Up: Row 600m, or Arm Cycle/Elliptical for 6 minutes.

  • Bench Press 4×10 heavy
  • Peck Deck or Fly Machine 4×12
  • Decline Bench Press with DB 3×10
  • Flat Bench Press with DB 3×10
  • Bicep curls (individual at rack) 4×15 each arm (photo)
  • Bicep curls with EZ bar 4×15 (photo)
  • EZ bar “Skull Crushers” (have someone spot you your first couple of attempts) – 4×12 (photo)
  • Cable bicep curls with straight bar 4×15 (photo)
  • Assisted or non-assisted dips 3×12 (photo)
  • Single bicep cable curls – 4×15 per side (Cable photo | DB photo)
  • Tricep cable pushdown – V-Rope – 4×15 (photo)
  • Tricep cable pushdown – Straight Bar – 4×15 (photo)

Complete a HIIT session or Body Circuit.

DAY 5 Legs Again (Select 3-5) and CHEAT MEAL! (1 meal of your choice if you choose to cheat up to 1200 calories)

Warm Up: Samson stretch each leg, pigeon stretch each leg, do 10×2 body weight jump squats, and row 600m or speed walk on treadmill for 6 minutes.

  • Dead Lift – 3×12 each leg
  • Sumo Deadlifts heavy (photo)
  • Walking Weighted Lunges – 3×12 per side (photo)
  • Leg extensions – 4×25 (photo)
  • Wide Stance Leg Press or Hack Squat– 2×20 moderate, 2×8 heavy (DO NOT LOCK OUT KNEES). (LP Wide photo) |HS photo)

Cool Down: Stretch hams/quads/glutes for 10 minutes (photo 1 | photo 2 | photo 3 | photo 4 | photo 5 | photo 6 | photo 7 | photo 8)

Complete your HIIT session or Body Circuit.

DAY 6 – OFF (REST DAY) You may take an “active rest” day – so you can go for a walk, a hike, do yoga, or any other light alternative activity this day.

DAY 7 – OFF (REST DAY OR BODY CIRCUITS/HIIT – OPTIONAL) You may take an “active rest” day – so you can go for a walk, a hike, do yoga, or any other light alternative activity this day.

WEEK 4

Welcome to the second half of the challenge. You should be proud of yourself for getting this far! During the next 3 weeks you should become even more accustomed to the workouts, the meals & the new lifestyle. Many of you have already seen progress weather its via pounds lost (although avoid the scale if you can), inches lost or just overall change in body composition via progress photos. Please do not be discouraged if your progress is not as drastic as someone else's, remember you are competing against yourself first and foremost. Everyones bodies react differently and some people have greater results right off the bat where as others puck up speed towards the end. The bottom line is you are here, you are putting in the work, you are making changes and pushing for progress. If this was easy and you could achieve your amazing results in just 3 weeks, trust me this would be a 3 week challenge not 6 and I wouldn't call it a lifestyle change but a crash diet.

However, if you are struggling with seeing significant results please do not hesitate to post up in the Facebook support group, post your progress photos from week 1 to most recent even if you feel you do not see anything. Sometimes having positive encouragement is what it takes or even an outside eye giving you some reenforcement. If you need to feel free to KiK message me and I will see if we need to adjust your macros.

Workouts: When it comes to the workouts if you are struggling with seeing results do not hesitate to work in an extra body circuit this week either instead of a HIIT session or as an extra workout during your off day.

Meals: Feel free to drop your Carbs by 1 or 2 oz during meal 2 and/or 3 for the duration of this week. This is only recommended for those that are struggling to see results. However you are free to start to experiment with minor changes to your meal plan such as dropping your carbs here and there to generate the best of results. Remember, this is not a free for all and you should stick to the program with only this minor adjustment. If you have any questions review the Facebook support group or post up in there and I will address them.

Week 4 - HIIT will be 45 minutes each day. You should be doing at least 1 Body Circuit this week depending on your intensity level.

Reminder you do not need to start with Leg Day as your first day, you can mix the days around to fit your schedule so long as you complete all the days in 1 week. Try and split up Leg Days to have at least 2 days in between of other body parts or rest or both.

BEGINNERS: Complete a total of Zero Body Circuits, 6 HIIT Cardio sessions and 4 workouts per day.

INTERMEDIATE: Complete a total of Zero Body Circuits, 6 HIIT Cardio sessions and 4 workouts per day. If you want to you can try a Body Circuit (Optional).

ADVANCED: 1 Body Circuits  & 5 HIIT Cardio sessions and 5 workouts per day.

WEIGHT TRAINING

Only drink the prescribed post workout shake AFTER weight training but within 30 minutes and ONLY ON weight training days please :) Do not do same muscle group two days in a row.

The following are SUGGESTED weight training workouts. For best results or increased challenge, you may do 5-6 of the workouts suggested but I would save that for later weeks. I broke the challenge up into 5 days of weight training with HIIT or Body Circuits for cardio & strength. If you must skip a day, I prefer you do the HIIT cardio or Body Circuit instead of the weight training. So if you are short on time, DO NOT skip the HIIT Cardio / Body Circuit. That is the most important way to continue fat loss and help increase the metabolism.

DAY 1 LEG DAY (Select 3-5 of the following)

Warm UP: Row for 600m, or speed walk on treadmill for 6 minutes and stretch out legs.

  • Jumping squats (may start with no weight if necessary, these can be difficult) 6×10 or 3×30 depending on your endurance level – I use either dumbbell bt legs or straight ez bar across my shoulders. Drive through your heels/keep weight in heels, and chest up. (photo)
  • Squats at the Rack (may use smith machine if necessary although not recommended) 4×20 lighter weight and then 4×6-8 heavy (photo)
  • Deadlifts (may do traditional, Straight-legged – targets hams, or Sumo – targets hams/glutes) 3×12 heavy (keep your back flat, have someone watch you to ensure you do not round out your lower back). (SL photo) | SD photo)
  • Leg extensions – 4×25 (make sure last three reps burn and hold it for count 5 seconds on last rep) (photo)
  • Lying ham curls – 3×15 (make sure last three reps burn and hold it for count 5 seconds on last rep) (photo)
  • Walking lunges – 4×12 each leg (total of 24 reps each set) (photo)
  • Leg Press – Feet together at top of sled, DO NOT LOCK YOUR KNEES OUT!, always maintain a slight bend of the knee (2×20 light, 4×6-8 heavy) (photo)
  • Weighted or Body Weight Curtsy Lunges – 4×12 (BW photo | WT photo)
  • Lunge with a pulse – Weighted or Body Weight – 4×10 per leg (photo)
  • Smith Machine Squats (Narrow Stance) 4×15
  • Smith Machine Squats (Wide Stance) 4×15 (photo)

Cool Down: Stretch hams/quads/glutes for 10 minutes (photo 1 | photo 2 | photo 3 | photo 4 | photo 5 | photo 6 | photo 7 | photo 8)

HIIT session or Body Circuit – (remember this goes up by 5 minutes each week).

DAY 2 Back (select 3-5) & Abs (select 3-5 Back)
Back

  • Seated Row – 3×15 (Wide bar attachment) (photo)
  • Cable Row in squat position – 3×15 (Narrow Grip) (photo)
  • Lat Pulldown 3×15 (Wide or narrow) (photo)
  • Weighted Back Extensions with Twist at top 3×15 (plate or dumbbell in hand) (photo)
  • Pull-ups (assisted or unassisted, try to decreased weight resistance each time) 4×8 (photo)
  • T-Bar Rows between legs – 4×15 (photo)
  • Bentover barbell rows – protect lower back – 4×15 (photo)
  • Bentover dumbbell rows – 4×10 per side (photo)
  • Pullover with dumbbell – 4×12 (photo)

Abs

  • Hanging leg raises 3 sets of 12 (put dumbbell bt legs for increased challenge and ab development) (photo)
  • Planks – 4 rounds of 1 min planks (or work up to 1 min at time planks) – rest no longer than 90 seconds between rounds.
  • Weighted V-ups (this requires a lot of core stabilization, may start with no weight, work up to weighted ball or dumbbells. 4×10 (photo)
  • Weighted Cable Crunches 3×15
  • Row Machine – 3 sets of 400m row (as fast as possible – try to get around 2 minutes – rest for 90 seconds between sets – you will be in pain!) (photo)
  • Exercise ball sit ups – Lay back on ball – 4×15
  • Bicycle Crunches – alternate knee to elbow – 4×10 per side (photo)
  • Russian Medball Twist – 4×12 (photo)

Cool Down: Foam Roll back.
Complete a Body Circuits or HIIT Session.

DAY 3 SHOULDERS (Select 3-5) & Calves (Do All)

Warm Up: Shoulder circles forward x20, Shoulder circles backward x20, Row 600m or Arm cycle/elliptical for 6 minutes.

  • Lateral Shoulder Raises with DB (pause at top) – 4×12 (photo)
  • Forward Shoulder Raises with DB (pause at top) 4×12 (photo)
  • EZ bar shoulder raise – 3×12 (photo)
  • Shoulder press overhead 4×10 (photo)
  • Rear Delt/Fly machine 4×12 (photo)
  • Seated Calf Raises 4×20 (photo)
  • Standing Calf Raises (smith machine or standing leg press for calves) – 4×20 (photo)

Cool Down: Foam roll back, calves & Sampson Stretch (photo).

Complete a Body Circuits or HIIT Session.

Day 4: Chest (Select 3-5) and Arms (Select 3-5)

Warm Up: Row 600m, or Arm Cycle/Elliptical for 6 minutes.

  • Bench Press 4×10 heavy
  • Peck Deck or Fly Machine 4×12
  • Decline Bench Press with DB 3×10
  • Flat Bench Press with DB 3×10
  • Bicep curls (individual at rack) 4×15 each arm (photo)
  • Bicep curls with EZ bar 4×15 (photo)
  • EZ bar “Skull Crushers” (have someone spot you your first couple of attempts) – 4×12 (photo)
  • Cable bicep curls with straight bar 4×15 (photo)
  • Assisted or non-assisted dips 3×12 (photo)
  • Single bicep cable curls – 4×15 per side (Cable photo | DB photo)
  • Tricep cable pushdown – V-Rope – 4×15 (photo)
  • Tricep cable pushdown – Straight Bar – 4×15 (photo)

Complete a HIIT session or Body Circuit.

DAY 5 Legs Again (Select 3-5) and CHEAT MEAL! (1 meal of your choice if you choose to cheat up to 1200 calories)

Warm Up: Samson stretch each leg, pigeon stretch each leg, do 10×2 body weight jump squats, and row 600m or speed walk on treadmill for 6 minutes.

  • Dead Lift – 3×12 each leg
  • Sumo Deadlifts heavy (photo)
  • Walking Weighted Lunges – 3×12 per side (photo)
  • Leg extensions – 4×25 (photo)
  • Wide Stance Leg Press or Hack Squat– 2×20 moderate, 2×8 heavy (DO NOT LOCK OUT KNEES). (LP Wide photo) |HS photo)

Cool Down: Stretch hams/quads/glutes for 10 minutes (photo 1 | photo 2 | photo 3 | photo 4 | photo 5 | photo 6 | photo 7 | photo 8)

Complete your HIIT session or Body Circuit.

DAY 6 – OFF (REST DAY) You may take an “active rest” day – so you can go for a walk, a hike, do yoga, or any other light alternative activity this day.

DAY 7 – OFF (REST DAY OR BODY CIRCUITS/HIIT – OPTIONAL) You may take an “active rest” day – so you can go for a walk, a hike, do yoga, or any other light alternative activity this day.

WEEK 5

You are now in the final stretch of this challenge. This is the time to bunker down, dial in all your meals & workouts and push for the finish line. This week I want you to make sure that you finish all of your cardio with no breaks or with as little as possible. If you are doing Body Circuits (and everyone should be doing some by now), take a little bit less rest time in between rounds. As for weights, increase them so that by your last set you are having a hard time finishing the movements around the last few reps. This is the week to push yourself a little.

REST: Please split this week up with a rest day, there is no half ass workouts this week, if you are not feeling it, use that as your rest day to reset and get after it the next day. No cheating this week except for the prescribed cheat meal.

WORKOUTS: I really want you to challenge yourself this week. You should have done at least one body circuit last week, this week I want more out of you! Yes they are challenging, but that's the point. The more the better and don't pick the easy ones! You should also be doing 5 workouts/movements per day now - refer to the chart on the Intro tab if needed.

MEALS: If you are struggling to see results, maintain the lower carbs that I prescribed last week (See Below). You can also cut your fats in half for 1 of your meals during the day, for up to 3 days this week (Example: You have 1oz of nuts for meal 3, you can have 1/2oz of nuts for meal 3 this week but only for 3 days, then back to 1oz). This is a recommendation not a requirement. Just like last week feel free to drop your Carbs by 1 or 2 oz during meal 2 and/or 3 for the duration of this week. This is NOT drop even further than last week, but if you did drop it maintain that and if you haven't tried it feel free to do so. This is only recommended for those that are struggling to see results. However you are free to start to experiment with minor changes to your meal plan such as dropping your carbs here and there to generate the best of results. Remember, this is not a free for all and you should stick to the program with only this minor adjustment. If you have any questions review the Facebook support group or post up in there and I will address them.

Week 5 - HIIT will be 50 minutes each day. You should be doing at least 2 Body Circuit this week depending on your intensity level.

Reminder you do not need to start with Leg Day as your first day, you can mix the days around to fit your schedule so long as you complete all the days in 1 week. Try and split up Leg Days to have at least 2 days in between of other body parts or rest or both.

BEGINNERS: Complete 2 Body Circuit, 4 HIIT Cardio sessions and 5 workouts per day.

INTERMEDIATE: Complete 2 Body Circuit, 4 HIIT Cardio sessions and 5 workouts per day.

ADVANCED: Complete 3 Body Circuits  & 3 HIIT Cardio sessions and 5 workouts per day.

WEIGHT TRAINING

Only drink the prescribed post workout shake AFTER weight training but within 30 minutes and ONLY ON weight training days please :) Do not do same muscle group two days in a row.

The following are SUGGESTED weight training workouts. For best results or increased challenge, you may do 5-6 of the workouts suggested but I would save that for later weeks. I broke the challenge up into 5 days of weight training with HIIT or Body Circuits for cardio & strength. If you must skip a day, I prefer you do the HIIT cardio or Body Circuit instead of the weight training. So if you are short on time, DO NOT skip the HIIT Cardio / Body Circuit. That is the most important way to continue fat loss and help increase the metabolism.

DAY 1 LEG DAY (Select 3-5 of the following)

Warm UP: Row for 600m, or speed walk on treadmill for 6 minutes and stretch out legs.

  • Jumping squats (may start with no weight if necessary, these can be difficult) 6×10 or 3×30 depending on your endurance level – I use either dumbbell bt legs or straight ez bar across my shoulders. Drive through your heels/keep weight in heels, and chest up. (photo)
  • Squats at the Rack (may use smith machine if necessary although not recommended) 4×20 lighter weight and then 4×6-8 heavy (photo)
  • Deadlifts (may do traditional, Straight-legged – targets hams, or Sumo – targets hams/glutes) 3×12 heavy (keep your back flat, have someone watch you to ensure you do not round out your lower back). (SL photo) | SD photo)
  • Leg extensions – 4×25 (make sure last three reps burn and hold it for count 5 seconds on last rep) (photo)
  • Lying ham curls – 3×15 (make sure last three reps burn and hold it for count 5 seconds on last rep) (photo)
  • Walking lunges – 4×12 each leg (total of 24 reps each set) (photo)
  • Leg Press – Feet together at top of sled, DO NOT LOCK YOUR KNEES OUT!, always maintain a slight bend of the knee (2×20 light, 4×6-8 heavy) (photo)
  • Weighted or Body Weight Curtsy Lunges – 4×12 (BW photo | WT photo)
  • Lunge with a pulse – Weighted or Body Weight – 4×10 per leg (photo)
  • Smith Machine Squats (Narrow Stance) 4×15
  • Smith Machine Squats (Wide Stance) 4×15 (photo)

Cool Down: Stretch hams/quads/glutes for 10 minutes (photo 1 | photo 2 | photo 3 | photo 4 | photo 5 | photo 6 | photo 7 | photo 8)

HIIT session or Body Circuit – (remember this goes up by 5 minutes each week).

DAY 2 Back (select 3-5) & Abs (select 3-5 Back)
Back

  • Seated Row – 3×15 (Wide bar attachment) (photo)
  • Cable Row in squat position – 3×15 (Narrow Grip) (photo)
  • Lat Pulldown 3×15 (Wide or narrow) (photo)
  • Weighted Back Extensions with Twist at top 3×15 (plate or dumbbell in hand) (photo)
  • Pull-ups (assisted or unassisted, try to decreased weight resistance each time) 4×8 (photo)
  • T-Bar Rows between legs – 4×15 (photo)
  • Bentover barbell rows – protect lower back – 4×15 (photo)
  • Bentover dumbbell rows – 4×10 per side (photo)
  • Pullover with dumbbell – 4×12 (photo)

Abs

  • Hanging leg raises 3 sets of 12 (put dumbbell bt legs for increased challenge and ab development) (photo)
  • Planks – 4 rounds of 1 min planks (or work up to 1 min at time planks) – rest no longer than 90 seconds between rounds.
  • Weighted V-ups (this requires a lot of core stabilization, may start with no weight, work up to weighted ball or dumbbells. 4×10 (photo)
  • Weighted Cable Crunches 3×15
  • Row Machine – 3 sets of 400m row (as fast as possible – try to get around 2 minutes – rest for 90 seconds between sets – you will be in pain!) (photo)
  • Exercise ball sit ups – Lay back on ball – 4×15
  • Bicycle Crunches – alternate knee to elbow – 4×10 per side (photo)
  • Russian Medball Twist – 4×12 (photo)

Cool Down: Foam Roll back.
Complete a Body Circuits or HIIT Session.

DAY 3 SHOULDERS (Select 3-5) & Calves (Do All)

Warm Up: Shoulder circles forward x20, Shoulder circles backward x20, Row 600m or Arm cycle/elliptical for 6 minutes.

  • Lateral Shoulder Raises with DB (pause at top) – 4×12 (photo)
  • Forward Shoulder Raises with DB (pause at top) 4×12 (photo)
  • EZ bar shoulder raise – 3×12 (photo)
  • Shoulder press overhead 4×10 (photo)
  • Rear Delt/Fly machine 4×12 (photo)
  • Seated Calf Raises 4×20 (photo)
  • Standing Calf Raises (smith machine or standing leg press for calves) – 4×20 (photo)

Cool Down: Foam roll back, calves & Sampson Stretch (photo).

Complete a Body Circuits or HIIT Session.

Day 4: Chest (Select 3-5) and Arms (Select 3-5)

Warm Up: Row 600m, or Arm Cycle/Elliptical for 6 minutes.

  • Bench Press 4×10 heavy
  • Peck Deck or Fly Machine 4×12
  • Decline Bench Press with DB 3×10
  • Flat Bench Press with DB 3×10
  • Bicep curls (individual at rack) 4×15 each arm (photo)
  • Bicep curls with EZ bar 4×15 (photo)
  • EZ bar “Skull Crushers” (have someone spot you your first couple of attempts) – 4×12 (photo)
  • Cable bicep curls with straight bar 4×15 (photo)
  • Assisted or non-assisted dips 3×12 (photo)
  • Single bicep cable curls – 4×15 per side (Cable photo | DB photo)
  • Tricep cable pushdown – V-Rope – 4×15 (photo)
  • Tricep cable pushdown – Straight Bar – 4×15 (photo)

Complete a HIIT session or Body Circuit.

DAY 5 Legs Again (Select 3-5) and CHEAT MEAL! (1 meal of your choice if you choose to cheat up to 1200 calories)

Warm Up: Samson stretch each leg, pigeon stretch each leg, do 10×2 body weight jump squats, and row 600m or speed walk on treadmill for 6 minutes.

  • Dead Lift – 3×12 each leg
  • Sumo Deadlifts heavy (photo)
  • Walking Weighted Lunges – 3×12 per side (photo)
  • Leg extensions – 4×25 (photo)
  • Wide Stance Leg Press or Hack Squat– 2×20 moderate, 2×8 heavy (DO NOT LOCK OUT KNEES). (LP Wide photo) |HS photo)

Cool Down: Stretch hams/quads/glutes for 10 minutes (photo 1 | photo 2 | photo 3 | photo 4 | photo 5 | photo 6 | photo 7 | photo 8)

Complete your HIIT session or Body Circuit.

DAY 6 – OFF (REST DAY) You may take an “active rest” day – so you can go for a walk, a hike, do yoga, or any other light alternative activity this day.

DAY 7 – OFF (REST DAY OR BODY CIRCUITS/HIIT – OPTIONAL) You may take an “active rest” day – so you can go for a walk, a hike, do yoga, or any other light alternative activity this day.

WEEK 6

It may seem like the end is here but hopefully you see this just chapter 1 of your new lifestyle! This is the last week of this 6 week challenge, I am sure you have learned a lot about yourself, meal prep, workouts, what your body can and cant do, how to manage your time & overcome life's many obstacles. I designed this challenge in a way that would set you up for sustainability. No, you don't need to do almost an hour of cardio after this challenge ends but you now know that you CAN if you wanted to. You will figure out a way to adjust and adapt your workouts after the fact or maybe continue onto my next challenge as many others do. But right now, lets finish off the last week strong.

REST: Again please split this week up with a rest day, there is no half ass workouts this week, if you are not feeling it, use that as your rest day to reset and get after it the next day. No cheating this week except for the prescribed cheat meal.

WORKOUTS: Again I really want you to challenge yourself this week. You should have done at least 2 body circuits last week, this week I want more out of you! Yes they are challenging, but that's the point. The more the better and don't pick the easy ones! You should also be doing 5 workouts/movements per day now - refer to the chart on the Intro tab if needed.

MEALS: Please repeat what you did during week 5, I do not want major changes this week unless I personally prescribed them to you via KiK.

Week 6 - HIIT will be 55 minutes each day. You should be doing at least 2 Body Circuit this week depending on your intensity level.

Reminder you do not need to start with Leg Day as your first day, you can mix the days around to fit your schedule so long as you complete all the days in 1 week. Try and split up Leg Days to have at least 2 days in between of other body parts or rest or both.

BEGINNERS: Complete 2 Body Circuit, 4 HIIT Cardio sessions and 5 workouts per day.

INTERMEDIATE: Complete 3 Body Circuit, 3 HIIT Cardio sessions and 5 workouts per day.

ADVANCED: Complete 4 Body Circuits  & 2 HIIT Cardio sessions and 5 workouts per day.

WEIGHT TRAINING

Only drink the prescribed post workout shake AFTER weight training but within 30 minutes and ONLY ON weight training days please :) Do not do same muscle group two days in a row.

The following are SUGGESTED weight training workouts. For best results or increased challenge, you may do 5-6 of the workouts suggested but I would save that for later weeks. I broke the challenge up into 5 days of weight training with HIIT or Body Circuits for cardio & strength. If you must skip a day, I prefer you do the HIIT cardio or Body Circuit instead of the weight training. So if you are short on time, DO NOT skip the HIIT Cardio / Body Circuit. That is the most important way to continue fat loss and help increase the metabolism.

DAY 1 LEG DAY (Select 3-5 of the following)

Warm UP: Row for 600m, or speed walk on treadmill for 6 minutes and stretch out legs.

  • Jumping squats (may start with no weight if necessary, these can be difficult) 6×10 or 3×30 depending on your endurance level – I use either dumbbell bt legs or straight ez bar across my shoulders. Drive through your heels/keep weight in heels, and chest up. (photo)
  • Squats at the Rack (may use smith machine if necessary although not recommended) 4×20 lighter weight and then 4×6-8 heavy (photo)
  • Deadlifts (may do traditional, Straight-legged – targets hams, or Sumo – targets hams/glutes) 3×12 heavy (keep your back flat, have someone watch you to ensure you do not round out your lower back). (SL photo) | SD photo)
  • Leg extensions – 4×25 (make sure last three reps burn and hold it for count 5 seconds on last rep) (photo)
  • Lying ham curls – 3×15 (make sure last three reps burn and hold it for count 5 seconds on last rep) (photo)
  • Walking lunges – 4×12 each leg (total of 24 reps each set) (photo)
  • Leg Press – Feet together at top of sled, DO NOT LOCK YOUR KNEES OUT!, always maintain a slight bend of the knee (2×20 light, 4×6-8 heavy) (photo)
  • Weighted or Body Weight Curtsy Lunges – 4×12 (BW photo | WT photo)
  • Lunge with a pulse – Weighted or Body Weight – 4×10 per leg (photo)
  • Smith Machine Squats (Narrow Stance) 4×15
  • Smith Machine Squats (Wide Stance) 4×15 (photo)

Cool Down: Stretch hams/quads/glutes for 10 minutes (photo 1 | photo 2 | photo 3 | photo 4 | photo 5 | photo 6 | photo 7 | photo 8)

HIIT session or Body Circuit – (remember this goes up by 5 minutes each week).

DAY 2 Back (select 3-5) & Abs (select 3-5 Back)
Back

  • Seated Row – 3×15 (Wide bar attachment) (photo)
  • Cable Row in squat position – 3×15 (Narrow Grip) (photo)
  • Lat Pulldown 3×15 (Wide or narrow) (photo)
  • Weighted Back Extensions with Twist at top 3×15 (plate or dumbbell in hand) (photo)
  • Pull-ups (assisted or unassisted, try to decreased weight resistance each time) 4×8 (photo)
  • T-Bar Rows between legs – 4×15 (photo)
  • Bentover barbell rows – protect lower back – 4×15 (photo)
  • Bentover dumbbell rows – 4×10 per side (photo)
  • Pullover with dumbbell – 4×12 (photo)

Abs

  • Hanging leg raises 3 sets of 12 (put dumbbell bt legs for increased challenge and ab development) (photo)
  • Planks – 4 rounds of 1 min planks (or work up to 1 min at time planks) – rest no longer than 90 seconds between rounds.
  • Weighted V-ups (this requires a lot of core stabilization, may start with no weight, work up to weighted ball or dumbbells. 4×10 (photo)
  • Weighted Cable Crunches 3×15
  • Row Machine – 3 sets of 400m row (as fast as possible – try to get around 2 minutes – rest for 90 seconds between sets – you will be in pain!) (photo)
  • Exercise ball sit ups – Lay back on ball – 4×15
  • Bicycle Crunches – alternate knee to elbow – 4×10 per side (photo)
  • Russian Medball Twist – 4×12 (photo)

Cool Down: Foam Roll back.
Complete a Body Circuits or HIIT Session.

DAY 3 SHOULDERS (Select 3-5) & Calves (Do All)

Warm Up: Shoulder circles forward x20, Shoulder circles backward x20, Row 600m or Arm cycle/elliptical for 6 minutes.

  • Lateral Shoulder Raises with DB (pause at top) – 4×12 (photo)
  • Forward Shoulder Raises with DB (pause at top) 4×12 (photo)
  • EZ bar shoulder raise – 3×12 (photo)
  • Shoulder press overhead 4×10 (photo)
  • Rear Delt/Fly machine 4×12 (photo)
  • Seated Calf Raises 4×20 (photo)
  • Standing Calf Raises (smith machine or standing leg press for calves) – 4×20 (photo)

Cool Down: Foam roll back, calves & Sampson Stretch (photo).

Complete a Body Circuits or HIIT Session.

Day 4: Chest (Select 3-5) and Arms (Select 3-5)

Warm Up: Row 600m, or Arm Cycle/Elliptical for 6 minutes.

  • Bench Press 4×10 heavy
  • Peck Deck or Fly Machine 4×12
  • Decline Bench Press with DB 3×10
  • Flat Bench Press with DB 3×10
  • Bicep curls (individual at rack) 4×15 each arm (photo)
  • Bicep curls with EZ bar 4×15 (photo)
  • EZ bar “Skull Crushers” (have someone spot you your first couple of attempts) – 4×12 (photo)
  • Cable bicep curls with straight bar 4×15 (photo)
  • Assisted or non-assisted dips 3×12 (photo)
  • Single bicep cable curls – 4×15 per side (Cable photo | DB photo)
  • Tricep cable pushdown – V-Rope – 4×15 (photo)
  • Tricep cable pushdown – Straight Bar – 4×15 (photo)

Complete a HIIT session or Body Circuit.

DAY 5 Legs Again (Select 3-5) and CHEAT MEAL! (1 meal of your choice if you choose to cheat up to 1200 calories)

Warm Up: Samson stretch each leg, pigeon stretch each leg, do 10×2 body weight jump squats, and row 600m or speed walk on treadmill for 6 minutes.

  • Dead Lift – 3×12 each leg
  • Sumo Deadlifts heavy (photo)
  • Walking Weighted Lunges – 3×12 per side (photo)
  • Leg extensions – 4×25 (photo)
  • Wide Stance Leg Press or Hack Squat– 2×20 moderate, 2×8 heavy (DO NOT LOCK OUT KNEES). (LP Wide photo) |HS photo)

Cool Down: Stretch hams/quads/glutes for 10 minutes (photo 1 | photo 2 | photo 3 | photo 4 | photo 5 | photo 6 | photo 7 | photo 8)

Complete your HIIT session or Body Circuit.

DAY 6 – OFF (REST DAY) You may take an “active rest” day – so you can go for a walk, a hike, do yoga, or any other light alternative activity this day.

DAY 7 – OFF (REST DAY OR BODY CIRCUITS/HIIT – OPTIONAL) You may take an “active rest” day – so you can go for a walk, a hike, do yoga, or any other light alternative activity this day.

HIIT = High Intensity Interval Training

As opposed to “just jogging or running” on the treadmill, this HIIT training involves sprinting high for 30 seconds to 1 minutes, then jogging or walking for 30-90 seconds and alternating. This stimulates the heart rate to go higher, and you should sweat by the end of your workout. HIIT has proven to burn more calories in a shorter period of time than standard low intensity cardio as well as burns calories for up to 24 hours after performed if done right. It increases the metabolism by increasing oxygen expenditure while heart rate is elevated for repeated intervals. Heart rate should be up to at least 150’s-170’s during the exercise J YOU MAY DO A BODY CIRCUIT SESSION IN PLACE OF HIIT OR A HIIT SESSION IN PLACE OF BODY CIRCUITS.

Other examples of HIIT: any class that is high intensity, you get heart rate up above 160s (you may buy a FitBit to help see your heart rate), and you sweat: spin, boot camp style classes, Crossfit style WODS, Insanity at home, etc. You may substitute these for a HIIT session. If you have other questions about what workouts can be substituted in place of HIIT.

HIIT OPTION ONE

Stationary Bike –

2 min warm up light spin

30 sec sprint at level 18-20. Then decrease level back down to 6 as an “active rest” for 90 seconds. REPEAT this cycle until you reach your required number of HIIT minutes that session. (Remember it goes up by 5 minutes each week).

HIIT OPTION TWO

Treadmill OR RUN OUTSIDE –

Jog/Sprint Toggle on treadmill – so select speed workout (jog speed can be around 2.0-4.0mph)

(Sprint speed should be between 7.0-8.5mph) Check to see if your heart rate gets into the 160’s or higher zone and you are getting the proper effects of the intensity training.  May warm up for 2 min at jog speed, then SPRINT for 1 min.  Jog for 1 min, sprint for 1 min and continue this cycle until you reach your required number of HIIT that session (remember it goes up by 5 minutes each week).

If you are outside, use a stopwatch to alternate between sprinting “all out” for 30 seconds, and jogging for 30-60 seconds until the full time length is reached.

HIIT OPTION THREE

5 min warm up on stairmaster Level 5-8

Then starting at the 5 minute mark, increase level to 15-17 for 30 seconds on, 90 second back down to level 5-8 alternating levels up and down.

Repeat this trend until you hit the minutes of HIIT required (remember it goes up by 5 minutes each week).

HIIT OPTION FOUR

5 min warm up on elliptical Level 6-9

Then starting at the 5 minute mark, increase level to 12-16 for 30 seconds on, 90 seconds back down to level 6-9 alternating levels up and down until you reach your required HIIT that week (remember it goes up by 5 minutes each week: week 1 – 30 min hiit, week 2 – 35 min HIIT, week 3 – 40 min HIIT, week 4 – 45 min HIIT week 5 – 50 min HIIT, week 6 – 55 min HIIT) Cool down for 5 minutes.

HIIT – for the most effective metabolism booster and best fat loss, I recommend doing HIIT first thing in the morning before you eat breakfast; this is called fasted cardio (it burns fat from glycogen stores first instead of trying to burn the food you ate). If you must eat first, that is fine too. If you are unable to do HIIT in morning, it can be done any time of the day. Everyone responds a little different but I am giving you tips to help. You can also break up the cardio into one gym session and weight training into another or both may be done one after another. It is okay whatever works best for your own personal schedule and wellbeing. Start at 30 min 5 days a week for the first week and increased by 5 min each week. (2nd week will be 35 min 5xweek, 3rd week will be 50 min 5xwk etc etc). Cardio is monotonous for most people so if you must break it up into shorter sessions that equal the total time prescribed that is fine. The longer you are able to sustain at a time the better, but everyone has different endurance so work on it each week.

BODY CIRCUIT OPTIONS:

Do 4 rounds of 1 of the following workouts 3 times a week (you may do it before or after your weight training OR you may do this on a “Off Weights” day). (Remember you can count this a HIIT session so if you choose do Weights, you can do a body circuit IN PLACE OF a CARDIO HIIT workout.

OPTION 1: (4 ROUNDS OF)
Push-ups x 1 min
V-ups x 25 (photo)
Forward Lunges x 12 each side (photo)
Side Lunges x 12 each side (photo)
Back Lunges x 12 each side (photo)

OPTION 2: (4 ROUND OF)
DB Thrusters x 1 min (photo)
Inchworm pushups x 1 min (photo)
Alternating High Knees 12 each side
Butt kicks x 1 min
Box jumps x20 (photo)

OPTION 3: (4 ROUNDS OF)
Squat jumps x12 (photo)
Flutter kicks abs x 1 min
Speed Skaters x 1 min (photo)
Medicine ball overhead squat x 15 (photo)
Burpee x 1 min (photo)

OPTION 4: (4 ROUNDS OF)
Tuck Jump x 1 min
Mountain Climbers x 1 min (photo)
DB Clean and Press (alternate each arm) x 15 (photo)
DB jump ups x 15 (photo)
Russian dumbbell twist x 1 min (photo)
DB Snatch x 10 each arm (photo)

OPTION 5: (4 ROUNDS OF)
Walking Lunges x 24 (12 each leg) (photo)
DB Thrusters x 1 min (photo)
Weighted V-ups x 15 (photo)
Burpees x 1 min (photo)
Pull-ups OR pushups x 1 min
Jumping Jacks x 1 min

AT HOME WORKOUT GUIDE

RECOMMENDED EQUIPMENT:

Jump Rope
Exercise Ball
Weighted ball (8, 12, 15 0r 20lbs)
26 lb Kettlebell (KB)/25 lb Dumbbell (DB) (total body) 
10/15/25lb DB (upper body workouts)
5 or 10lb Ankle weights
Green resistance band
10/15/25 lb plate
Monkey bars/pull-up bar
Box/Stable bench/Step-up
Foam roller
Yoga Matt
Ab Matt

Since everyone has differing “at home” equipment, I designed several different workouts so that you can choose which ones you are able to do.

DAY 1 & DAY 4 LEGS: (SELECT 5 of the Following
workouts to do)

DUMBELLS/KETTLEBELLS: 

1)   Kettlebell/DB Squats - Using the weight of your choice, in normal squat stance, hold weight at chest level, and squat at or below parallel if you are able and then squeeze glutes at the top of the squat. Go slow, controlled. 4x25

2)   DB/Kettlebell Thrusters – Using the weight of your choice, with DB in each hand in a shoulder press position, squat down and then back up, pressing weights overhead at the top of standing postion 4x25

3)   Squat Holds – Using body weight, DB over each shoulder at the bottom of a shoulder press position, or barbell on back, go into a full parallel squat and attempt to hold for 1 minute each – repeat 4-5 times with 1-2 minute rest in between.

4)   Single-legged dumbbell straight-legged deadlifts – An advanced single-legged movement for advanced lifters targeting hamstrings & glutes 

5)   Sumo Squats/Plie squats – Using the weight of your choice, in squat stance, (plate or kettlebell held at chest level or dumbbells can go across each shoulder as you hold them to stabilize) 4x25, slow, controlled, squeeze glutes. 4x25

6)   Step-ups – using DB in each hand, or KB in both hands, step up on box or stable bench. Do 12-15 reps each leg for 3-4 sets

WEIGHTED BALL:

7)   Wall Balls - outside (in a basement that is 16 feet or higher, or outside against a wall or in garage) Squat with exercise ball and through up 15 feet and catch and lower into squat. Repeat. 4x20

8)   Med ball squats – holding weighted medicine ball in hand, squat down and back up. 4x15-20 reps.

 ANKLE WEIGHTS:

9)   Leg Lifts with ankle weights, start in plank position, and keeping foot flexed, kick the heel up above the flat back and pulse it up, the more slow and controlled the better, hold the last rep for 5 seconds or until it burns.

10)   Standing side leg lifts - Standing upright, hold onto wall with Left hand to stabilize, ankle weight on right leg, abduct leg away from body raising it sideways for 15-20 reps, then alternate to other leg. 4 sets.

RESISTANCE BAND:

11) Side steps with resistance band – With green resistance band on above knees, in
standard squat stance, back flat, step to right side x5, then left side x5 for 5 rounds.

BARBELL:

12)   Back squats 4x25 wide stance

13)   Back squats 4x20 narrow stance (may use bench under butt to touch and go.

14)   Alternating forward stationary lunges or walking lunges 4x12 each side (may do
stationary or walking)If you have dumbells, hold DB on shoulders: back squats, 4x25 plié squats, 4x25

15)     Hip thrusters with weight on lap, (GLUTE WORKOUT - FEMALES ONLY) (laying on your back on yoga matt or on the ground with your upper back against a bench) place the weight (DB, Plate or Barbell) of your choice across your lap evenly. Raise your core upwards with glutes/hams. Do not raise the weight with your low back/arms. Try to focus on just squeezing the glutes upward. Keep the movement slow, controlled and squeeze long at the top. On the last several reps, pulse it up for 3-5 times and pause until failure. 4x15.

PLATES: (10/15/25lb plate)

16)   Driver Squats – Hold the plate out like steering wheel, and feet together, squat up an down, pulse at bottom x3 and come back up for 1 rep. 4x15

17)     Side leg lifts with Plate (standing with your left side next to a supportive wall, use the plate or DB in the right hand at your hip side and raise your right leg as high as you can, slow and controlled. You should feel the weight in the leg and side glute). Do 4 sets of 12 each side.

18)    Forward/Side/Back lunges – 4x12 each leg. Holding one plate directly overhead with both arms extended, may do forward, back or side lunges keeping core tight and weight overhead.

BOX/Step-up/stable bench

19)    Box jumps – 4x15 – standing close to box, jump up onto box, swing arms to generate momentum, try to land on both feet simultaneously soft knees, may squat down and then
stand up, then jump back down.

20)    Step-ups – alternating legs, step up and back down 4x15 each leg, 3-4 sets. May add kettlebell in both hands, barbell across shoulders or DB in each hand to add weight.

DAY 2 – SHOULDERS (do 4-5 of these workouts)

DUMBBELLS:

1) “Around the World” – Starting with Palms up and DBs together chest level, move DB in a half circle to meet the other DB overhead (while turning palms down) 3x15

2) “Arnold Press” – Using DB at shoulder level to start a shoulder press overhead, turn wrists simultaneously while pressing overhead. (Palms start facing away at shoulders and palms face away at top of press.) 3x15

3) Lateral shoulder Raises – Start with DB on either side of body, and in squat stance, normal stance, or seated, Raise DB to shoulder height or slightly above. 3x15

4) 45 Degree Shoulder Raises – Do same as above except raise 45 degrees out (so between side and front position. KIK me or See Video for example on form. 3x15

5) Front Shoulder Raises – Same as both lifts above except raise DB directly in front. Pause at the top and hold last rep until it burns. 3x15

6) Standing shoulder press – using DB or barbell, press weight overhead, extend
arms and lower weight back to shoulders. 4x12-15

DAY 3 – REST DAY – OR CARDIO ONLY

DAY 4 – LEG DAY AGAIN (REFER TO TOP)

DAY 5 – BACK & ABS

ABS (Select 3 of following workouts)

DB/KB/MEDICINE BALL/BODY WEIGHT

1) Weighted V-Ups (Using abmat, and weighted exercise ball, start laying on back, arms overhead and legs straight, feet together. Raise ball above head, keep back flat on ground while simultaneously lift legs to meet ball in middle overhead and lower both feet and arms back down controlled. Bringing the legs and arms together created the “V shape.” 4x15

2) Oblique with weight – Sitting on your butt, keeping back about 45 degrees off the ground, (flat back, tighten core), move the weight (ball, DB or plate) from the left side touching the ground and then alternate touching the right side of the ground. 4x20 (10 each side)

3) Planks – Start in a plank position (back flat, parallel to ground, keep core tight, do not raise butt above your back) – Set timer and try and remain in the plank position for as long as possible. Stop the clock when you break plank form. Get back up and finish the minutes. Repeat for 4 rounds (4 total minutes)

4) Flutter Kicks – Start laying on back with ab mat or yoga mat with your arms under the small of your back. Keep legs straight and toes pointed. “Flutter legs” alternating them up and down. Use the timer for this as well. Do 4 rounds of 1 minute each.

PULL-UP BAR/MONKEY BAR

5) Hanging Leg Raises While hanging from the bar, Raise legs either with knees bent or straight (for increased challenge). For advanced form and challenge, you may add DB between feet while pulling up with bent knees. 4x12 (May use green exercise band wrapped around bar and step into it for assisted pull ups as done in crossfit).

EXERCISE BALL:

6) Back extensions on ball with weight (Start laying on your stomach on the exercise ball. You can lower upper body as low as you can while keeping core centered on ball. May add weight holding at chest as you raise your upper body in line with core (should feel the back muscles contract). 4x12

 BACK – select 4-5 workouts for back

DUMBBELL:

1) Back Row with DB 4x15

2) Pull-Overs (Start laying on flat bench or exercise ball and extend arms overhead. Keeping core tight, Raise weight from above head, yet below the bench. Keep arms straight and bring weight to above the stomach and then lower it back to starting position. Keep back flat and head neutral. 4x15

3) Bent-over DB rows – kneeling on bench with opposite knee to arm being rowed. 3-4 sets of 12-15

BARBELL:

4) Bent-over barbell rows

5) T-bar rows – placing one end of the barbell in a tight, secure, cement corner or garage/basement/outside corner, stand over bar with barbell between legs. Carefully raise bar keeping back flat and core tight. Do not yank bar and be mindful bar can hit genitals if you aren’t rowing slow and controlled. 3-4 sets of 12

6) DB straight leg deadlifts (keeping back flat, legs straight, keep arms extended to raise bar, but use hamstrings, legs, glutes to raise and lower the bar. Try to squeeze glutes at the top, do not round out back, chest up. Slow and controlled.)

DAY 6 – REST DAY OR CARDIO ONLY

DAY 7 – CARDIO OR BODY CIRCUITS

BODY CIRCUIT OPTIONS: Do each
of the following workouts in quick succession. Rest for 3 min in between
rounds. You may do this instead of a HIIT session any day.

 OPTION 1 - Do 4 ROUNDS OF:

Jumprope for 1 min

Thrusters (start standing, holding weigh of your choice, squat down and then press the weight overhead) x 20

Speed Skaters 25 each side

Alternating High Knees 20 (10 each side)

Alternating stationary lunges (use DB in each hand) – 30 (15 each side)

 

OPTION 2 - Do 4 ROUNDS of:

 Jump Squats - Starting in a squat position, holding the weight of your choice, explode upward and repeat. 12 reps.

Speed skaters – This is where you kind of glide and touch down, side to side, no weight needed. KIK me or see Video for details. 20 reps (10 each side)

Pushups – self-explanatory. 12-15

Prisoner lunges (no weight needed). Step out into a forward lunge and alternate feet with hands behind your head like a “prisoner.” 24 reps (12 each side)

Ab crunches (Do as many as you can in 1 minute).

 Programs  |   Results   |   My Story
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