1

TABLE OF CONTENTS

Welcome Page……….……….……….……….……….………………….…………..……..3

About the Challenge……….……….……….……….……….………………….………….4

Before You Start..…………….……….……….………………………………..…………….5

Breakdown……….……….……….……….……….……….……….……….……………….6

TUT/Muscle Engagement…………………….……….……….…………….……….……..7

Choosing Your Weights………………………………………………………….….…….…8

Challenge Guidelines……….……….……….……….……….………..……….….…..…..9

Commonly Asked Fitness Questions………….……….……………….……….……….10

Commonly Asked Nutrition Questions….………….………………….………….……..13

Macro Nutrient Guidelines……………………………………………………….………..15

Healthy Meal Tips…………………………….……….……….………..……….………….18

Holistic Food List……………………………….……….……….………..……….………..19

Supplement Recommendations……….……….……….………..……..……….….……20

Other Recommendations……….……….……….….……….………….……….………..21

WEEK 1 + LOG….……….……….….………….……….………………………………….23

WEEK 2 + LOG….……….……….….………….……….…………………………………..29

WEEK 3 + LOG….……….……….….………….……….………………………………….35

WEEK 4 + LOG….……….……….….………….……….………………………………….41

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#missemmaguide
Stay in touch with myself and the community of strong and fit women!

Your purchase provides you with access to the private Facebook page “Miss Emma Guide”
to share your success, meals, progress photos. The good - the bad, the up’s and the down’s.
We are all in this together working towards a healthier life!

Please accept the request to join the group in your email.

Tag @missemmatroupe in your photos so I can watch your amazing journey!

Video Access
CODE: missemma2017

Included with the program is access to videos and tips for every single exercise
provided in the guide! YES, you read that correctly.

Head to www.missemmatroupe.com to the VIDEO ACCESS page and use this code.

Please take time out of your day to watch the Mind Muscle Connection Videos.
This is an informative video about how you should properly be preforming
every repetition you do throughout this program. Knowledge is KEY.

3
 ABOUT THE PROGRAM
Who can use the program?

If your goal is to..

- Build a booty and curves
- Strengthen and tone your body
- Become a stronger athlete
- Increase and improve your exercise knowledge and ability
Then this program is a perfect fit for you! This program is recommended for intermediate -
advanced lifters. Please note you will need access to a gym and gym equipment. I

What is the program designed for?

This workout program is designed solely on how I have trained to achieve my current physique!
Focuses on the lower body, upper body and core through strength training and conditioning HIIT
style circuits.

How does the program work?

Glute + Leg 3 times per week, balanced with Upper Body and Core 2 x per week.
Short HIIT circuits for to use at your own request are provided below the 4 week program.

Using this program will build lean defined muscle focused in the glutes and upper body. While
burning fat and increasing overall strength!

Are you BEGINNER, INTERMEDIATE OR ADVANCED? Please read more on page 6.

Use the program how it fits best into your schedule and ensure you are taking 2 FULL REST DAYS
a week.

This 4 week program can be repeated and be used in the future.

4
 BEFORE YOU START



For my 4 week program you will need…

Workout Clothes (expect to get sweaty).

Water Bottle filled with room temperate water.

You will need access to a gym.

(Gym equipment required)

A positive attitude and mindset!

Take a BEFORE + AFTER photo…

Watch your progress!

Find a place in your home with some natural lighting.

Wear the same outfit in the before and after.

Sports Bra and Shorts are recommended :)

Take a picture of your full body, not just one part.

Share it with me [email protected]

I would love to see your progress and results!

5
 CHOOSE YOUR LEVEL



BEGINNER

- New to exercise / New to the gym

- Don’t understand reps, sets etc.
- Out of breath after walking up stairs, walking etc.
WEIGHTS: use a weight which you feel like you can comfortably lift for 10-12 reps.
REPS/SETS: use the recommended repetitions and sets provided.
If it is to challenging for you at first, complete half the reps/sets provided but push
yourself!

INTERMEDIATE

- Active lifestyle
- Exercises 3-4 x a week
- Understands reps, sets etc.
WEIGHTS: use a challenging yet comfortable weight.
REPS/SETS: use the recommended repetitions and sets provided.

ADVANCED

- Very active lifestyle

- Exercises 5-6 x a week
- Understands program phases (bulking, cutting etc.)
WEIGHTS: use what you know you can lift!
REPS/SETS: use the recommended repetitions and sets provided.

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 CHOOSE YOUR WEIGHTS

CHOOSING YOUR WEIGHTS:

Choose a weight that you can comfortably lift for the recommended reps or time frame. Never be embarrassed

by what you are lifting. You want to ensure you are always using CORRECT FORM and engaging your muscles

by squeezing and connecting with your mind.

The way this challenge is designed I recommend using a challenging weight. If you can easily preform 12 reps

using correct form and muscle engagement, its time to up the weight to challenge your muscles!

TRACKING LOG:

Record what workouts you have accomplished and record the weight in (lbs or kgs) you have used in each

exercise (provided in your workout log chart after each week) to keep track of your own progress and lifting

ability.

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 BREAKDOWN
STRENGTH TRAINING

A form of exercise improving muscular strength by increasing the ability to use force and resist
free weights, machines, or the person's own body weight. Designed to impose increasingly
greater resistance, which in turn stimulates development of muscle strength!

CONDITIONING/CARDIO

A form of training for improving cardiovascular ability and muscle speed and endurance. Using
prolonged effort such as running, HIIT, biking, or swimming.

REPS & SETS, TUT

REP: How many repetition of the exercise to preform. (8-10,12-15)

SET: How many sets of exercises to preform. (3-4)
TUT: Time Under Tension is used in strength training and conditioning. How long a muscle is
under tension during a set. A typical set of 10-12 reps for should take anywhere from 25-60
seconds (time) depending on the lifter.

MIND & MUSCLE CONNECTION

How you are able to engage your mind to your muscle during your workout. Picture your
muscle fibres spreading, flexing and releasing every repetition you preform. Your body will
listen to you!

STRETCHING

Everyday stretch for 10-15 minutes before bed! Stretching and releasing the built up tension
in your muscles is important for muscle growth and development. Find more information
about stretching on page 12.

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 STRENGTH GUIDELINES
Your body needs repetition and consistency to change and transform! the workouts
change from STRENGTH TRAINING, CONDITIONING AND CORE.

STRENGTH TRAINING

The Strength Training (weight lifting) workouts are divided into double set’s and triple sets.
All exercises are categorized by a letter & a number and should be repeated in the order
provided.

TRIPLE SET

Example: DOUBLE SET

A1. SQUAT
A1. SHOULDER PRESS
A2. DEADLIFT
A2. PUSH UP
A3. LEG PRESS

Each set of exercises should be preformed as a SUPER SET - meaning minimal to no rest
between exercises.

Take 1-2 minutes to rest after you have completed one set (A1 + A2).
Repeat for the recommended amount of sets provided.

You’ll be adjusting sets and reps depending on the workout.

CORE

You will be strengthening your core during every single workout! But CORE workouts are
provided 3 times a week after weight training.

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 CONDITIONING GUIDELINES
CONDITIONING (CARDIO)

The Conditioning Training is 5-10 minute HIIT circuits (provided below the 4 weeks).

4 different exercises, 45 seconds each with minimal - no rest in between.

Rest for 1-2 full minutes afterwards you have complete the full circuit and repeat for the
recommended time.

The HIIT circuits are to use after the strength training or at your own request.

They are not required, they are optional.

Since you will be weight lifting 5 days a week;

Use the circuits after your workout as a burnout (take advantage of your 2 rest days).

The circuits only take 5-10 minutes and can be accomplished after the workout, to push your

muscles to the limit and increase the fat burning process!

I would recommend using the circuits only 2 times per week, on top of the 5 days of training.

Use all of your energy during the weight lifting and finish your workout with a HIIT circuit.

Choose a circuit focused on the muscle group you trained that day.

GLUTES/LEGS - lower body circuit

ARMS/BACK - upper body circuit

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 COMMON Q’S
Q. WHAT IS THE BEST WAY TO ACTIVATE MUSCLES BEFORE A WORKOUT?

Activating your muscles is key before a workout! It will target the muscle you are wanting to train before you even
start your workout. This way you can have a great workout which you can feel the next day! Doing deep stretches
focused on the muscles you are going to train is how you should start your workout to activate and warm up the
muscle. Please watch the Mind Muscle Connection videos provided in the Video Access Page!

Q. WILL I LOOSE FAT?

This is a 4 week program, so noticeable changes can happen! When resistance training is combined with proper
nutrition, you burn fat! Resistance training is one of the best and fastest ways to notice fat loss and muscle
definition. HIIT conditioning workouts are also provided in this program to increase your heart rate, boost
metabolism and shed fat! If you are looking for dramatic weight loss or fat loss then you will need to slightly
decrease your calories.

Q. HOW CAN I GET ABS WITHOUT OVERTRAINING ABS?

I don’t train abs everyday but I do engage my core in every exercise I preform! Brace your core during compound
exercises like squats, deadlifts and burpees. Your core flattens, tightens and is used in every exercise you preform.
So embrace it and squeeze it! Watch the Mind/Muscle Connection video provided for more information.

Q. HOW CAN I BUILD MY GLUTES WITHOUT GAINING WEIGHT?

Activate your glutes BEFORE your workout to properly engage them before your lifting! You need to be
eating in a surplus to feed and build your glutes; since the glutes muscles are one of the largest groups
in the body. Ensure you are eating more on the days you are lifting, you don’t necessarily need to be
eating as much on your rest days. If you do not want to put on muscle mass or do not want to eat in a
surplus you can still strengthen and lift your glutes without gaining weight. Keep in mind, your body
needs the calories to grow, repair and change!

Q. WHEN SHOULD I TAKE MY REST DAYS?

Provided are 5 days of training. Ensure you are taking 1-2 FULL days of rest. Split the 5 workouts how
they fit best into your personal schedule each week. I recommend taking your rest days after the
workouts where you are using larger muscles (glutes, back) and lifting heavier weights.

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 COMMON Q’S

Q. WHAT IF 5 DAYS IS TO MUCH?

If you are a beginner, or if you find the 5 workouts are to much, start with 3-4 workouts a week.
Save the workouts you skipped for when you feel motivated to add in an extra day or save for after the
program! No stress.

Q. WHAT’S THE DIFFERENCE BETWEEN DOUBLE SET AND TRIPLE SET?

Double Set: 2 exercises performed together. Triple Set: 3 exercises performed together.
I use both set’s in the program to shock your muscles and change up your workouts!

Q. WHATS BETTER- WEIGHTS OR CARDIO?

Both training styles are very effective. You can expect to burn fat and build lean muscle while using both
weight lifting and cardio. In this program you will find a mix of both weights and cardio (HIIT circuits).
HIIT style workouts is the most effective cardio.

Q. WHEN SHOULD I BE DOING THE HIIT CIRCUITS?

The HIIT circuits are optional. I use these circuits occasionally after my workout as a burnout. HIIT was
essential at the start of my journey so I encourage you to try the circuits provided in the program. Please
read more information about the HIIT circuit training on page 10.

Q. WHEN SHOULD I BE DOING CORE?

The program provides 3 core workouts every week. The core workouts should be done after the workout
provided.

Q. WHAT SHOULD I DO AFTER THE 4 WEEK PROGRAM?

Continue to work towards your goals, using what you have learnt from the program. You can repeat this
program again or try one of my 8 week programs!
Find what exercises what work best for your body type and look at yourself as your own motivation!

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 TUT / MUSCLE ENGAGEMENT



MIND & MUSCLE CONNECTION

Engaging your mind to your muscle is how you can get the most out of the muscle you are trying to work.

For example, when you are doing a squat - picture your glute muscle fibres spreading, flexing and releasing

every time you preform a repetition. CONNECT WITH YOUR BODY!

TIME UNDER TENSION

Rushing through a workout will not make your body change any faster! Preforming the exercises slow and

controlled, connecting with each movement will be the most effective way to see results.

Constant tension and repetition on certain muscle groups will put you in the tension time frame needed for your

muscles to change. Stick to the repetitions or time frame recommended, do not rush through them and always

use PROPER FORM.

MORE MUSCLE ENGAGEMENT?

If you are looking for more muscle engagement during your workouts, spend some time activating and firing up

your muscle group you are training.

Think about creating space in the muscle group before you workout! More space will give the muscle to have

the ability to move and grow. Deep stretches before a workout are also a great way to engage the muscle group

you are training.

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 RECOMMENDATIONS
As a holistic nutritionist and personal trainer I believe there are a few things that can benefit the body

when working towards a healthy and active lifestyle. These are just my recommendations!

SPORTS SUPPLEMENTS

Protein Powder
1 scoop of protein powder POST WORKOUT.
Protein feed’s the muscles and helps with repair and recovery. + is used for several other functions in the body.
Plant Based or Whey - If using whey, choose a brand that uses antibiotic and hormone free cow’s!

BCAA’s
1 scoop during your workout (or to be consumed not days when you have not had enough protein).
Branched Chain Amino Acid’s stimulate protein synthesis which helps with muscle recovery and repair.

L-Carnitine
Use recommended dosage.
L-Carnitine shuttles fat into the cells to be burned as energy. Also supports cardiovascular health and metabolism.

OTHER SUPPLEMENTS

Multi-Vitamin/Mineral
A multi-vitamin supplies your body with the nutrients that may not be found in our food anymore due to soil
depletion.

Magnesium
Mg is used in hundreds of reactions in the body like muscle function and metabolism. Also helps with sleep &
promote relaxation. (The magnesium content in a multi-vitamin is usually not concentrated enough, so taking
separately is usually preferred).

Probiotic
Probiotics promote a healthy digestive system which contributes to the overall health of your body and mind.

B-Complex
B vitamins help the body adapt and deal with stress and support a healthy metabolism. High stress can lead to
increased fat!
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 RECOMMENDATIONS
FITNESS

Dedicate yourself to the 4 weeks to become a stronger and more confident person.

Stretch after your workouts and before bed every night.

Don’t overtrain - this can have adverse effects.

Believe in yourself, your goals and your ability to have will power!

NUTRITION

Eat WHOLE FOODS and the foods that work best for your body.

Drink 2 L + of pure water daily.

Eat fresh green vegetables every day.

Build a healthy relationship with food.

Avoid processed food, artificial sugars and sweeteners.

LIFESTYLE

Get 7-8 hours of full rest every night to help with muscle recovery.

Find the balance between fitness, nutrition, work and a happy lifestyle.

Participate in active hobbies like yoga, hiking, biking or swimming.

Always believe in yourself and never say you can’t do it!

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 STRETCHES



Every workout comes with recommended stretches. Use the recommend stretches before and after
your workout to increase blood flow and release the muscle. Take a few minutes to watch my “10
minute stretch routine” on my YouTube page Miss Emma Troupe.

ARMS
Shoulder stretch across the body
Overhead tricep stretch

CHEST/BACK
Childs pose
Cat camel back stretch

CORE
Cobra
Spine Rotation

LEGS
Quadriceps stretch
Downward dog

HIPS
Pigeon stretch
Standing split squat

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17
 VIDEO BANK

Found at www.missemmatroupe.com in the video access page!

You will need this CODE to access the video bank.

CODE : missemma17

18
WEEK 1: Tracking Log
Have you accomplished the workouts? What weights did you use?
Track everything for the first week here!

DAY
ONE

DAY
TWO

DAY
THREE

DAY
FOUR

DAY
FIVE

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4 WEEK MISS EMMA BODY PROGRAM

WEEK 1 DAY 1: GLUTE BUILD

STRETCHES:
Hips, Legs and Back

ACTIVATION:
Lateral Walks w/ Mini Band 12 reps each side x 3 sets

EXERCISE REPS SETS

A1. SINGLE LEG HIP THRUST 10 reps each leg 4

A2. HIP THRUST (w/ abduction) 10 reps 4

A3. REVERSE LUNGE 10 reps each leg 4

B1. REGULAR DUMBBELL DEADLIFT 10 reps 4

B2. SINGLE LEG PRESS (angled) 10 reps each leg 4

B3. SUMO SQUAT 10 reps 4

HIIT CIRCUIT

If your up for the extra burnout, try a HIIT circuit!

20
4 WEEK MISS EMMA BODY PROGRAM

WEEK 1 DAY 2: LEGS BUILD + CORE 


STRETCHES:
Hips, Legs and Back

ACTIVATION:
Lateral Walks w/ Mini Band 12 reps each side x 3 sets

EXERCISE REPS SETS

A1. LEG EXTENSION 10 reps 4

A2. PAUSE SQUAT 10 reps 4

B1. CABLE PULL THROUGH 10 reps 4

B2. HAMSTRING CURL 10 reps 4

C1. LEG PRESS (HEAVY) 10 reps 4

C2. WALKING LUNGE 10 reps each leg 4

CORE

30 seconds each exercise. Repeat for a total of 3 times.

A1. PLANK

A2. LYING LEG LIFTS

A3. LYING OVERHEAD REACH

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4 WEEK MISS EMMA BODY PROGRAM

WEEK 1 DAY 3: BACK + BICEPS, CORE 


STRETCHES:
Arms, Back & Chest

ACTIVATION:
Chest Pulls w/ Resistance Band 20 reps x 3 sets

EXERCISE REPS SETS

12 reps each arm 3

A1. DB BICEP CURL
12 reps 3
A2. SEATED ROW

12 reps each arm 3

B1. SINGLE ARM BENT OVER ROW
12 reps 3
B2. WIDE GRIP LAT PULL DOWN

12 reps 3
C1. CABLE BICEP CURL
12 reps 3
C2. CABLE FACE PULL

CORE

30 seconds each exercise. Repeat for a total of 3 times.

A1. ALT. CROSS CRUNCH

A2. V-CRUNCH

A3. RUSSIAN TWISTS

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4 WEEK MISS EMMA BODY PROGRAM

WEEK 1 DAY 4: GLUTE BUILD 


STRETCHES:
Hips, Legs and Back

ACTIVATION:
Lateral Walks w/ Mini Band 12 reps each side x 3 sets

EXERCISE REPS SETS

A1. SINGLE LEG ABDUCTOR 10 reps each leg 4

A2. REVERSE LUNGE 10 reps each leg 4

A3. ROMANIAN LUNGE JUMP 10 reps each leg 4

B1. SINGLE LEG DEADLIFT 10 reps each leg 4

B2. CURTSEY LUNGE 10 reps each leg 4

B3. LEG PRESS (HEAVY) 8 reps 4

HIIT CIRCUIT

If your up for the extra burnout, try a HIIT circuit!

23
4 WEEK MISS EMMA BODY PROGRAM

WEEK 1 DAY 5: SHOULDERS + TRICEPS, CORE

STRETCHES:
Arms, Back & Chest

ACTIVATION:
Chest Pulls w/ Resistance Band 20 reps x 3 sets

EXERCISE REPS SETS

12 reps 3
A1. DUMBBELL SHOULDER PRESS
12 reps 3
A2. TRICEP DIP

12 reps 3
B1. FRONT SHOULDER RAISE (BB)
12 reps 3
B2. OVERHEAD TRICEP EXTENSION

12 reps each arm 3

C1. SINGLE ARM LATERAL RAISE
12 reps 3
C2. TRICEP PULL DOWN

CORE

30 seconds each exercise. Repeat for a total of 3 times.

A1. PLANK ALT. HIP DIPS

A2. LEG EXTENSION CRUNCH

A3. FOREARM TO HAND PLANK

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 WEEK 2: Tracking Log
Have you accomplished the workouts? What weights did you use?
Track everything for the second week here!

DAY
ONE

DAY
TWO

DAY
THREE

DAY
FOUR

DAY
FIVE

25
4 WEEK MISS EMMA BODY PROGRAM

WEEK 2 DAY 1: GLUTE BUILD

STRETCHES:
Hips, Legs and Back

ACTIVATION:
Lateral Walks w/ Mini Band 12 reps each side x 3 sets

EXERCISE REPS SETS

A1. CABLE KICK BACK 10 reps each leg 4

A2. BARBELL HIP THRUST 10 reps 4

A3. CABLE PULL THROUGH 12 reps 4

B1. SINGLE LEG HIP THRUST 10 reps each leg 4

B2. CURTSEY LUNGE 10 reps each leg 4

B3. REVERSE LUNGE PULSE 10 reps each leg 4

HIIT CIRCUIT

If your up for the extra burnout, try a HIIT circuit!

26
4 WEEK MISS EMMA BODY PROGRAM

WEEK 2 DAY 2: LEGS BUILD + CORE 


STRETCHES:
Hips, Legs and Back

ACTIVATION:
Lateral Walks w/ Mini Band 12 reps each side x 3 sets

EXERCISE REPS SETS

A1. HAMSTRING CURL 10 reps 4

A2. SUMO DEADLIFT 10 reps 4

B1. WALKING LUNGES 10 reps each leg 4

B2. SLOW STEP UP 10 reps each leg 4

C1. STEP UP 10 reps each leg 4

C2. BARBELL SQUATS 10 reps 4

CORE

30 seconds each exercise. Repeat for a total of 3 times.

A1. BICYCLE CRUNCH

A2. MOUNTAIN CLIMBERS

A3. TOE TAPS

27
4 WEEK MISS EMMA BODY PROGRAM

WEEK 2 DAY 3: BACK + BICEPS, CORE

STRETCHES:
Arms, Back & Chest

ACTIVATION:
Chest Pulls w/ Resistance Band 20 reps x 3 sets

EXERCISE REPS SETS

12 reps 3
A1. WIDE GRIP SEATED ROW
15 fast reps 3
A2. RESISTANCE BICEP CURL

B1. ASSISTED PULL UPS (machine or RB) 12 reps 3

B2. BARBELL BICEP CURL 12 reps 3

C1. DUMBBELL LATERAL FLY 12 reps 3

C2. UH CLOSE GRIP PULL DOWN 12 reps 3

CORE

30 seconds each exercise. Repeat for a total of 3 times.

A1. LYING LEG LIFTS

A2. SIDE PLANK W/ HIP RAISE

A3. CABLE WOOD CHOPPER

28
4 WEEK MISS EMMA BODY PROGRAM

WEEK 2 DAY 4: GLUTE BUILD

STRETCHES:
Hips, Legs and Back

ACTIVATION:
Lateral Walks w/ Mini Band 12 reps each side x 3 sets

EXERCISE REPS SETS

A1. SINGLE LEG DEADLIFT 10 reps each leg 4

A2. CABLE SQUAT 10 reps 4

A3. SINGLE LEG LEG PRESS 10 reps each leg 4

B1. DEADLIFT PULSE 10 reps 4

B2. HIP THRUST W/ ABDUCTOR 12 reps 4

B3. ROMANIAN LUNGE JUMP 10 reps each leg 4

HIIT CIRCUIT

If your up for the extra burnout, try a HIIT circuit!

29
4 WEEK MISS EMMA BODY PROGRAM

WEEK 2 DAY 5: SHOULDERS + TRICEPS, CORE

STRETCHES:
Arms, Back & Chest

ACTIVATION:
Chest Pulls w/ Resistance Band 20 reps x 3 sets

EXERCISE REPS SETS

12 reps 3
A1. OVERHEAD TRICEP EXTENSION
12 reps 3
A2. BARBELL SHOULDER PRESS

12 reps each arm 3

B1. TRICEP KICKBACK
12 reps 3
B2. CABLE SHOULDER RAISE

12 reps 3
C1. TRICEP DIPS
12 reps each arm 3
C2. SINGLE ARM LATERAL FLY

CORE

30 seconds each exercise. Repeat for a total of 3 times.

A1. ALT. KNEE TO ELBOW PLANK

A2. LEG EXTENSION CRUNCHES

A3. PLANK JACK

30
WEEK 3: Tracking Log
Have you accomplished the workouts? What weights did you use?
Track everything for the third week here!

DAY
ONE

DAY
TWO

DAY
THREE

DAY
FOUR

DAY
FIVE

31
4 WEEK MISS EMMA BODY PROGRAM

WEEK 3 DAY 1: LEGS BUILD + CORE

STRETCHES:
Hips, Legs and Back

ACTIVATION:
Lateral Walks w/ Mini Band 12 reps each side x 3 sets



EXERCISE REPS SETS

A1. REVERSE LUNGE 10 reps each leg 4

A2. LEG EXTENSION 10 reps 4

B1. HAMSTRING CURL 10 reps 4

B2. BARBELL DEADLIFT 10 reps 4

C1. JUMP BOX SQUATS 12 reps 4

C2. LEG PRESS (HEAVY) 8 reps 4

CORE

30 seconds each exercise. Repeat for a total of 3 times.

A1. ALT. CROSS CRUNCH

A2. ALT. PLANK HIP DIPS

A3. LYIING LEG LIFTS

32
4 WEEK MISS EMMA BODY PROGRAM

WEEK 3 DAY 2: GLUTE BUILD

STRETCHES:
Hips, Legs and Back

ACTIVATION:
Lateral Walks w/ Mini Band 12 reps each side x 3 sets

EXERCISE REPS SETS

A1. SINGLE LEG HIP THRUST 10 reps each leg 4

A2. REGULAR DUMBBELL DEADLIFT 12 reps 4

A3. ROMANIAN LUNGE JUMP 10 reps each leg 4

B1. SINGLE LEG DEADLIFT 10 reps each leg 4

B2. CURTSEY LUNGE 10 reps each leg 4

B3. STEP UPS 8 reps 4

HIIT CIRCUIT

If your up for the extra burnout, try a HIIT circuit!

33
4 WEEK MISS EMMA BODY PROGRAM

WEEK 3 DAY 3: BICEPS + CHEST, CORE

STRETCHES:
Arms, Back & Chest

ACTIVATION:
Chest Pulls w/ Resistance Band 20 reps x 3 sets

EXERCISE REPS SETS

A1. BARBBELL BICEP CURL 12 reps 3

A2. PUSH UP 12 reps 3

B1. RESISTANCE BICEP CURL 15 fast reps 3

B2. INCLINE CHEST PRESS 12 reps 3

C1. CABLE BICEP CURL 12 reps 3

C2. PLATE CHEST PRESS 12 reps 3

CORE

30 seconds each exercise. Repeat for a total of 3 times.

A1. PLANK W/ HIP RAISE

A2. LEG EXTENSION CRUNCH

A3. MOUNTAIN CLIMBERS

34
4 WEEK MISS EMMA BODY PROGRAM

WEEK 3 DAY 4: GLUTE BUILD

STRETCHES:
Hips, Legs and Back

ACTIVATION:
Lateral Walks w/ Mini Band 12 reps each side x 3 sets

EXERCISE REPS SETS

A1. SINGLE LEG ABDUCTOR 10 reps each leg 4

A2. HIP THRUST (w/ abduction) 12 reps 4

A3. CABLE SQUAT 10 reps 4

B1. REVERSE LUNGE PULSE 10 reps 4

B2. SINGLE LEG LEG PRESS (angled) 10 reps each leg 4

B3. SUMO SQUAT 10 reps 4

HIIT CIRCUIT

If your up for the extra burnout, try a HIIT circuit!

35
4 WEEK MISS EMMA BODY PROGRAM

WEEK 3 DAY 5: BACK + SHOULDERS, CORE

STRETCHES:
Arms, Back & Chest

ACTIVATION:
Chest Pulls w/ Resistance Band 20 reps x 3 sets

EXERCISE REPS SETS

A1. ARNOLD PRESS 12 reps 3

A2. UH CLOSE GRIP PULL DOWN 15 fast reps 3

B1. FRONT SHOULDER RAISE 12 reps 3

B2. SINGLE ARM BENT OVER ROW 10 reps each arm 3

C1. BARBELL SHOULDER PRESS 12 reps 3

C2. WIDE GRIP PULL DOWN 12 reps 3

CORE

30 seconds each exercise. Repeat for a total of 3 times.

A1. V-CRUNCH

A2. SIDE PLANK W/ HIP RAISE

A3. CABLE WOOD CHOPPER (30 seconds each side)

36
WEEK 4: Tracking Log
Have you accomplished the workouts? What weights did you use?
Track everything for the third week here!

DAY
ONE

DAY
TWO

DAY
THREE

DAY
FOUR

DAY
FIVE

37
4 WEEK MISS EMMA BODY PROGRAM

WEEK 4 DAY 1: GLUTE BUILD 


STRETCHES:
Hips, Legs and Back

ACTIVATION:
Lateral Walks w/ Mini Band 12 reps each side x 3 sets

EXERCISE REPS SETS

A1. CABLE KICK BACK 10 reps each leg 4

A2. BARBELL HIP THRUST 10 reps 4

A3. REVERSE LUNGE 10 reps each leg 4

B1. SINGLE LEG HIP THRUST 10 reps each leg 4

B2. CABLE PAUSE SQUAT 10 reps 4

B3. SUMO DEADLIFT 8 reps 4

HIIT CIRCUIT

If your up for the extra burnout, try a HIIT circuit!

38
4 WEEK MISS EMMA BODY PROGRAM

WEEK 4 DAY 2: LEGS BUILD + CORE 


STRETCHES:
Hips, Legs and Back

ACTIVATION:
Lateral Walks w/ Mini Band 12 reps each side x 3 sets

EXERCISE REPS SETS

A1. BARBELL SQUAT 10 reps 4

A2. CURTSEY LUNGE 10 reps each leg 4

B1. REGULAR DUMBBELL DEADLIFT 10 reps 4

B2. HAMSTRING CURL 10 reps 4

C1. ROMANIAN LUNGE 10 reps each leg 4

C2. LEG PRESS (HEAVY) 10 reps 4

CORE

30 seconds each exercise. Repeat for a total of 3 times.

A1. BICYCLE CRUNCH

A2. MOUNTAIN CLIMBERS

A3. TOE TAPS

39
4 WEEK MISS EMMA BODY PROGRAM

WEEK 4 DAY 3: BICEPS + CHEST, CORE

STRETCHES:
Arms, Back & Chest

ACTIVATION:
Chest Pulls w/ Resistance Band 20 reps x 3 sets

EXERCISE REPS SETS

A1. REISTANCE BICEP CURL 15 fast reps 3

A2. INCLINE DUMBBELL CHEST PRESS 12 reps 3

B1. DUMBBELL BICEP CURL 12 reps 3

B2. PUSH UP 12 reps 3

C1. BARBBELL BICEP CURL 12 reps 3

C2. CABLE FACE PULL 12 reps 3

CORE

30 seconds each exercise. Repeat for a total of 3 times.

A1. PLANK W/ HIP RAISE

A2. LEG EXTENSION CRUNCH

A3. MOUNTAIN CLIMBERS

40
4 WEEK MISS EMMA BODY PROGRAM

WEEK 3 DAY 4: GLUTE BUILD

STRETCHES:
Hips, Legs and Back

ACTIVATION:
Lateral Walks w/ Mini Band 12 reps each side x 3 sets

EXERCISE REPS SETS

A1. SINGLE LEG DEADLIFT 10 reps each leg 4

A2. DEADLIFT PULSE 10 reps 4

A3. ABDUCTOR 10 reps 4

B1. CABLE DEADLIFT 10 reps 4

B2. ROMANIAN LUNGE JUMP 10 reps each leg 4

B3. SINGLE LEG LEG PRESS 10 reps each leg 4

HIIT CIRCUIT

If your up for the extra burnout, try a HIIT circuit!

41
4 WEEK MISS EMMA BODY PROGRAM

WEEK 4 DAY 5: BACK + SHOULDERS, CORE

STRETCHES:
Arms, Back & Chest

ACTIVATION:
Chest Pulls w/ Resistance Band 20 reps x 3 sets

EXERCISE REPS SETS

A1. SEATED ROW 12 reps 3

A2. DUMBBELL SHOULDER PRESS 12 reps 3

B1. UH CLOSE GRIP PULL DOWN 12 reps 3

B2. FRONT SHOULDER RAISE (BB) 12 reps 3

C1. CABLE FACE PULL 12 reps 3

C2. SINGLE ARM SHOULDER PRESS 12 reps each leg 3

CORE

30 seconds each exercise. Repeat for a total of 3 times.

A1. V-CRUNCH

A2. SIDE PLANK W/ HIP RAISE

A3. CABLE WOOD CHOPPER (30 seconds each side)

42
 HIIT CIRCUITS



FULL BODY CIRCUIT #1

FULL BODY CIRCUIT #2

A1. WALKOUTS A1. BOSU BURPEE

A2. BURPEES A2. PLANK W/ SINGLE ARM ROW

A3. JUMP SQUATS A3. SQUAT PRESS

A4. MEDICINE BALL SLAMS A4. MOUNTAIN CLIMBERS

45 seconds each exercise. Rest once you have 45 seconds each exercise. Rest once you have

completed one round. Repeat the circuit for a total completed one round. Repeat the circuit for a total

of 3 times. of 3 times.

FULL BODY CIRCUIT #3

LOWER BODY CIRCUIT #1

A1. SPRINTS A1. ALT. JUMPING LUNGES

A2. COMBO 1 (see video provided) A2. FRONT SQUAT

A3. SKATERS A3. HIGH KNEES

A4. PUSH UP W/ MOUNTAIN CLIMBER A4. BOSU SIDE - SIDE SQUAT

45 seconds each exercise. Rest once you have 45 seconds each exercise. Rest once you have

completed one round. Repeat the circuit for a total completed one round. Repeat the circuit for a total

of 3 times. of 3 times.

43
 HIIT CIRCUITS

LOWER BODY CIRCUIT #2

LOWER BODY CIRCUIT #3

A1. JUMP SQUATS A1. BURPEE

A2. ALT. LATERAL LUNGE A2. ALT. STEP UP

A3. KETTLE BELL SWING A3. KNEES - SQUAT (stay low)

A4. PLANK JACK A4. ALT. JUMPING SQUAT - LUNGE

45 seconds each exercise. Rest once you have 45 seconds each exercise. Rest once you have

completed one round. Repeat the circuit for a total completed one round. Repeat the circuit for a total

of 3 times. of 3 times.

UPPER BODY CIRCUIT #1

UPPER BODY CIRCUIT #2

A1. PUSH UPS A1. WALKOUTS

A2. ROW SQUAT A2. PUSH UP W/ ALT. SHOULDER TAP

A3. PLATE PRESS A3. TRICEP DIPS

A4. FOREARM TO HAND PLANK A4. PLANK W/ SINGLE ARM ROW

45 seconds each exercise. Rest once you have 45 seconds each exercise. Rest once you have

completed one round. Repeat the circuit for a total completed one round. Repeat the circuit for a total

of 3 times. of 3 times.

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