CONTENTS

3 CHALLENGE GUIDELINES
6 EQUIPMENT GUIDE
10 FUNDAMENTAL NOTES
11 MEAL PREP
13 GROCERY LIST
15 NUTRITION BASICS
26 30 DAY CARB CYCLE
38 SUPPLEMENT GUIDE
43 PRE POST STRETCH GUIDE
49 CARDIO TRAINING
51 FAQS
52 THE WORKOUT PLAN
121 VIDEO LINKS

IMPORTANT
Make sure you CAREFULLY read through this entire guide… (take your time to
read 2-3x’s if necessary) scanning through or “skimming over” this detailed
material won’t cut it! We have given you plenty of valuable information & tools
that will be useful; not just for the next 30 days... but valuable tips that can be
used to improve your health & fitness lifestyle moving forward.
 CHALLENGE
GUIDELINES
CHALLENGE POINT(S) + GRAND PRIZE WINNERS
TOTAL PARTICIPATION POINTS + BEST OVERALL TRANSFORMATION:

2,550 POINTS
How the Point(s) System Works:

TOTAL CHALLENGE POINTS INSTRUCTIONS

Daily video(s) performing the listed

(10) POINTS workouts/cardio, selfies, meal prepping your
weekly nutrition &/ or motivational post on
MAX PER DAY your [public] Instagram stories feed
(Total per 30 Day Challenge: 300)
*if your instagram account is private we won’t be
able to see your posts

(15) POINTS Daily video(s) of yourself performing the

workout, meal prepping &/ or motivational
MAX PER DAY post of your choice on your [public]
(Total per 30 Day Challenge: 450) Instagram main page &/or Reels

Tagging @thebank_fitcamp, @joiechavis, +

(30) POINTS #BIRTHDAYBODY2CHALLENGE
MAX PER DAY on your Instagram Stories Post(s), Main Page
(Total per 30 Day Challenge: 900) &/or Reels
 TOTAL CHALLENGE POINTS INSTRUCTIONS

Send BEFORE & PROGRESS pictures between these

dates each week + please include your @instagram
username in the subject box on the email
POSSIBLE (100) POINTS EACH
SET OF PICTURES SEND ALL PICTURES HERE:
[email protected]
(400) max points
WEEK 1: OCT 22ND - 25TH
*4+ total pictures each submission* WEEK 2: OCT 29TH - 31ST
WEEK 3: NOV 5TH - NOV 7TH
WEEK 4: NOV 12TH - 14TH

FINAL PICS ARE MANDATORY TO WIN!

(500) POINTS SUBMIT YOUR (4) FINAL PICTURES BY
MAX
WEEK 5: NOV 21ST - 23RD

SEND ALL PICTURES HERE: [email protected]

THE TOP TRANSFORMATION(S) WILL BE DECIDED BY OUR TEAM. IF CONSIDERED FOR

GRAND PRIZE, YOU WILL THEN BE ASKED FOR A FINAL
[VIDEO] SUBMISSION TO BE SENT.

The challenge winner(s) are NOT only based on "participation" but also who has the
BEST TRANSFORMATION + RESULTS over the next 30 days.

REMEMBER:
FOCUS on YOURSELF, stay consistent, disciplined & determined.. the rest will
take care of itself. DO NOT WORRY if your instagram mentions/messages have

BIRTHDAY
not been seen by us, continue doing your part and following the program
guidelines/instructions.
 HOW TO TAKE BEFORE &
PROGRESS PHOTOS
1. Pictures should be taken FULL BODY with your arms up showing the FRONT,
BACK + (2) SIDE SHOTS. See examples below.

2. All photos must be taken in front of a plain white wall with excellent lighting!
The better the “quality” of picture the better the comparison will be at the end of
this challenge.

3. Make sure to wear black bikini top and bottoms or sports bra and shorts.
4. Do not cut off your face , legs, arms, feet in any of the photos - the pictures
must include your FULL BODY taken at a good “angle”

5. You may include videos with each submission (optional)

These progress pictures will allow witnessing your body go through real physical
changes (visually) + will motivate you to continue eating “CLEAN”, pushing
HARDER during your workouts & BURNING more calories during your cardio.
FOLLOW THIS PLAN for guaranteed results!

NOTE: PLEASE WEAR BLACK FOR YOUR WEEKLY PROGRESS PICS WITH ARMS UP.

SEND ALL PICTURES HERE: [email protected]

VERY LIMITED
EQUIPMENT
NEEDED
SET(S) OF DUMBBELLS SHOP SHOP

Light set (5-15+ lbs)

Heavier set (15-30+ lbs)
(kettlebells also can be used for workouts)
DUMBBELLS CABLE RESISTANCE BANDS

ANKLE WEIGHTS
Set: 5-15+ lbs)

MINI BOOTY BANDS

SHOP SHOP
(light, medium, &/or heavy resistance)

JUMP ROPE
ANKLE WEIGHTS JUMP ROPE

CABLE RESISTANCE BANDS

for upper body definition

YOGA/WORKOUT MAT

5X5 FT OF SPACE SHOP SHOP

At least, to perform workouts

** weight/resistance based on your current MINI BOOTY BANDS YOGA/WORKOUT MAT

personal fitness level (Light - Heavy)

Even if you do not have all recommended pieces of equipment, you will still be able to modify the
workouts as needed & have EFFECTIVE + INTENSE WORKOUTS!

These tools can be used to MAXIMIZE INTENSITY in your workouts! Deciding on weight will always be
based on your personal fitness level. The workouts within this program can ALL be modified or
substituted out with any other type of resistance available to you. It’s absolutely okay to switch out any
workout or exercise you’re not physically comfortable with due to: injuries, chronic disabilities, limitations,
etc. Feel free to modify as needed and be creative.
MEDICAL
DISCLAIMER
This ebook, Birthday Body 2 - 30 Day Challenge As with any exercise program, you assume
created by @thebank_fitcamp + @joiechavis certain risks to your health and safety. Any
hereinafter called “BB2" is not a substitute for form of exercise program can cause injuries,
direct, personal, professional medical care and and exercises in BB2 are no exception. It is
diagnosis. None of the meal plans or exercise possible that you may become injured doing
routines contained in BB2 should be the exercises from BB2 especially if they are
performed or otherwise used without done with poor form.
clearance from your physician or health care
provider first. If you choose to participate in these risks, you
do so of your own free will and accord,
The information contained within is NOT knowingly and voluntarily assuming all risks
intended to provide specific physical or mental associated with such exercise activities. These
health advice, or any other advice whatsoever, risks may also exist for those who are currently
for any individual or company and should not in good health right now.
be relied upon in that regard. We are not
medical professionals and nothing in this @thebank_fitcamp is not a medical doctor. The
ebook should be misconstrued to mean advice in this ebook is not meant as a
otherwise. substitute for medical advice. You must consult
your doctor before beginning ANY meal plan or
There may be risks associated with exercise program, no exceptions. You are using
participating in activities mentioned in US for meal plans and routines at your own risk and
people in poor health or with pre-existing @thebank_fitcamp is not responsible for any
physical or mental health conditions. Because injuries or health problems you may
these risks exist, you will not participate in any experience or even death as a result of using
meal plans in BB2 if you are in poor health or BB2.
have a pre-existing mental or physical
condition. If you choose to participate in these It is to be made clear that @thebank_fitcamp
risks, you do so of your own free will and and @joiechavis are not responsible for any
accord, knowingly and voluntarily assuming all injuries or health problems you may
risks associated with such dietary activities. experience or even death as a result of using
These risks may also exist for those who are BB2.
currently in good health right now.
USE YOUR
PLATFORM
Make sure when you film the workouts &
post on your social media accounts tag
@thebank_fitcamp, @joiechavis +
#BIRTHDAYBODY2CHALLENGE

We will try & repost as many daily

motivation(s) as we can + your creative
testimonials over the next 30 days of the
challenge. So be sure to take all the
footage you want & enjoy the workouts!

@THEBANK_FITCAMP
@JOIECHAVIS
#BIRTHDAYBODY2CHALLENGE
FUNDAMENTAL NOTES BEFORE YOU BEGIN
WHAT IS YOUR GOAL? If you don’t know, start thinking about what it is you want to
achieve exactly and write it down OR find a picture of your ideal Look and use it as
motivation!

STICK TO THE MEAL PLAN laid out as much as possible. If you aren’t seeing changes
you want and are not sticking to the plan, don’t expect great results. Remember, diet is
essential in fat loss - training isn’t enough.

VARIETY IS KEY so switch up your food sources every now and then to keep food more
interesting. Use spices and herbs to cook for more flavor... remember healthy eating
does not have to be boring and repetitive, be creative.

DRINK 2 TO 3 LITERS (about 9-10 cups) of water MINIMUM daily! VERY IMPORTANT!
Water is ESSENTIAL when it comes to weight loss and remember more than 70% of
muscle is water - if you are a little dehydrated your body will perform 20% less which will
then affect training performance! Buy a filtered water bottle - or even a gallon bottle -
you can carry and refill when needed.

DON’T SKIP BREAKFAST (unless you’re following an intermittent fasting schedule) A protein
shake/smoothie is also good if you have limited time or don’t like eating in the morning.

FAIL TO PLAN, PLAN TO FAIL. You should have a plan laid out for your meals and
training. Prepare your meals, ideally the night before your exercise day. This will avoid
any excuses and prevent falling off your plan.

EAT YOUR GREENS... Yes, your parents were right to force you to eat veggies - not only
are they full of essential vitamins and minerals But the fiber you get from vegetables are
essential in fat loss and aid in digestion. The more greens you eat the better. If you
cannot fathom eating too much veg, find a good quality greens powder supplement
from a health food store/amazon.

WE ALL HAVE A BAD DAY where everything goes wrong which is fine BUT learn from
that and prepare better for next time...

CONSISTENCY IS KEY to great results, you cannot achieve anything if you give less than
100%! Track your progress, the best way is to take pictures weekly on the same day and
time, the best time is always first thing in the Morning on an empty stomach.

Most importantly, ENJOY the challenge and stay positive, because being negative is
counterproductive and never helps.

BE CONSISTENT, HAVE DISCIPLINE AND STICK TO THE PLAN!

 MEAL PLAN
MEAL PREP LIKE A PRO
WRITE OUT WHAT MEALS AND SNACKS YOU’RE
01 GOING TO HAVE FOR 7 DAYS.
A lot of people tend to pick a few meals they like and then
repeat them (ground chicken, salmon, shrimp, beyond meat,
asparagus, etc). It's the easiest way to bulk cook plus you’ll
know you’ll enjoy them which is key to you being
consistent. Having a different meal in your meal plan every
day means you’ll be cooking 5 or 6 things at the same time
which is time consuming and stressful.

WANT A BUNCH OF NEW RECIPES? Go onto Pinterest and

search for “clean eating meal recipes“, “low carb high
protein dinners“, “healthy snacks” etc. and save the ones
you like, pin them to a board and bulk cook your favorites.

02 GO SHOPPING
Bring the “GROCERY LIST” given in this program with you
to the store and be meticulous. Of course you need some
type of tupperware for your snacks and main meals, bear
in mind storage and costs. (Amazon has plenty of meal prep
containers that are low price and great quality). Many of the
days you’re cooking for you need to be able to store the
food in portions or in bulk. Just think about everything you
need and how you will store it. You can even go as far as
prepping and freezing your morning smoothies
ingredients minus the protein powder and liquids (save
that for when you’re ready to blend).

03 IF YOU WANT RESULTS, STICK TO THE PLAN.

Make sure you eat them when you’re supposed to and
stick to the plan. As long as you can do this, you shouldn’t
have any issues. Just sit back, relax and watch your body
transform through healthier choices.

At some point in your process you won’t need to meal

prep as much in the sense of “bulk cooking”. You’ll find
meal prep tricks that will work for you over time, learning
how to shop, cook and eat everything on time.

FIND THE WAY THAT SUITS YOU.

BIRTHDAY
BODY 2
IF YOU:
-WALKED FOR 30 MINUTES/DAY
-SLEPT FOR 8 HOURS A NIGHT
-DRANK WATER WITH ELECRTOLYTES
-LIFTED WEIGHTS 3-5X WEEK
-AT 30-50G OF PROTEIN PER MEAL
-GOT MORNING & EVENING SUNLIGHT

IN 6 MONTHS, YOU WOULD BE

UNRECOGNIZABLE.
 GROCERY LIST
*All are recommended sources but not limited to

PROTEIN VEGETABLES FRUITS

Ground Turkey / Chicken Breast Asparagus Bananas

Skinless Chicken Breast Broccoli and Cauliflower Blueberries

Salmon, Tuna, Shrimp, Tilapia Spinach, Mixed Green, Arugula Strawberries

Lean Beef/Flank Steak Tomatoes Oranges

Egg Whites Carrots Grapefruit/Tangerines

Turkey Bacon Kale Apples

Beans (Kidney, Black, Chickpeas) Edamame Kiwi

Almond, Oat, or Cashew Milk Red Pepper Frozen Mixed Berries

Nuts Squash

Pumpkin Seeds Zucchini

Almond Butter Green Beans

Tofu Avocados***

Vegan Meat Substitutes, Lentils Potatoes, Sweet Potatoes, Yams**

Greek Yogurt (Oikos Triple Zero)

Protein Power (Low Carb) *Can buy frozen for easy meal prep

Egg Beaters
PANTRY / CONDIMENTS & SAUCES
Vegan Protein Powder
*Dymatize ISO 100 or any protein
you can find at local grocery store Brown Rice** Apple Cider Vinegar

Jasmine/Basmati Rice** Balsamic Vinegar

Quinoa** Herbs and SPices

Whole Grain/Gluten Free Pasta** Hot Sauce

Oats, Cream of Wheat, Grits** Mustard

Coconut Oil, Olive Oil*** Green Goddess Dressing

Nuts*** Lemon Juice

Almond/Peanut Butter*** Fresh Salsa *No Added Sugar

Chamomile Tea Low Sodium Soy Sauce/Liquid Amino

*A palm size serving of most meat has *A fist sized portions of rice/ ** Complex Carbs
about 25 grams of protein, but check food potatoes has about 40g Carbs *** Fats
labels whenever possible.
BIRTHDAY BODY?
EAT BETTER.
PROTEIN
It doesn't matter which way you look at it, protein is essential for exercise. Anyone
undertaking any kind of exercise routine is definitely going to need more protein than
someone who doesn't. This is because when you exercise, you are effectively tearing and
breaking muscle fibers apart, which then need to be repaired by the body, which requires
protein.

Each meal should have at least 25-30 grams of protein

(size of your palm = serving size)

*Note you do not need to measure or weigh food, unless you really want to.

(recommended sources but not limited to)

SOURCE PROTEIN
PER 100MG

1. Turkey and Chicken Breast 30G

2. Fish, Salmon, Tilapia, Cod 26G

3. Lean Beef & Flank Steak (Thin Cut) 36G

4. Beans (Kidney Beans, Black Beans, etc) 17G

5. Eggs 13G

6. Milk (Low Cal) 6G

7. Nuts 33G
FATS
Healthy fats will also be vital in your program. Their benefits include enhanced
absorption and storage of vitamins, and improved synthesis of lean muscle-
building triggers. Fats are essential – and especially Omega-3s. It's recommended
to also take fish oil capsules 1-3x a day, with food.

(recommended sources but not limited to)

SOURCE

Extra Virgin Coconut Oil

Olive Oil
Canola Oil
Avocados
Avocado Oil
Nuts and Seeds
Fatty Fish
Natural Nut Butters
COMPLEX CARBS
There are two types of carbohydrates, simple and
complex. Complex carbohydrates (also called starches)
result in a steady slower rise in blood sugar in
comparison to simple carbs, which tend to cause a
more rapid spike in blood sugar.

Pasta, Rice, and White Bread have been refined and

our bodies cannot use what's left for anything.
Porridge, oats, branflakes, Weetabix are all great
cereals full of wholegrain nutrition and will also keep
you fuller for longer, therefore providing better fuel for
training.

FIBROUS AND COMPLEX CARBS

BROWN RICE
Brown rice is one of the richest sources of
carbohydrate. A single cup of brown rice has
approximately 45 grams of carbohydrate. Wholegrain
rice is considered to be healthier than white rice
(refined grains) because they contain more vitamins,
fiber, and minerals. They are lower in their glycemic
index making them absorb more slowly providing
more lasting energy and promote less fat storage.

SWEET POTATO
Sweet potatoes offer the lowest glycemic index rating
among root vegetables. This is down to it's slow
digestion which causes gradual rise in blood sugar so
you feel satisfied longer. Sweet potatoes also have an
incredible amount of Vitamin A - 769% of RDA, as well
as Vitamins C and K, Calcium, & Iron. They make for a
great recovery food after exercise, they are deliciously
sweet and filling.

OATS
Oats has always been my breakfast of choice with a
banana and handful of almonds. One cup of oats
gives your an abundant 54g of carbohydrates.
FIBROUS AND COMPLEX CARBS
WHOLE GRAIN PASTA
Whole grain pasta has numerous health benefits.
The seeds of whole grains have three distinctive
components called the endosperm, germ, and
bran. When these are intact, whole grains offer
you higher nutrient value.

JASMINE RICE
Looking for a Quick source of energy before your
workout? Choosing to eat jasmine rice combined w/
your protein is a good way to do it. One serving of
jasmine rice - made from a quarter-cup of dried rice -
has 160 calories, which primarily come from its 35
grams of carbohydrates. While 2 grams of these carbs
come from fiber - which isn't a source of energy or
calories - most of it comes from starch, a source of
fuel. Your body breaks this starch down into sugar
and uses the sugar to power up your brain, muscles
and other tissues.

MORE COMPLEX CARBS:

Whole, Raw Fruit Raw or Cooked Vegetables

High Fiber Bread Salad Greens
Oats Green Vegetables
Muesli White or Brown Rice
Quinoa Whole Grains

If you want more detailed information on your

diet here are tips to consider:

1. Once you’ve downloaded the app, it’s super user

friendly and has all the tools to assist you with
tracking your meals and managing your goals.
(great to make sure we’re tracking our daily intake
requirements + hitting our daily caloric intake goals)

1. Purchase a cheap food scale from Target or

Amazon and weigh your food for the next month
or so until you get the hang of identifying how your
portion sizes should be looking. If you’re super
serious about your TONE/GAIN goals, this will be a
game changer. It’s a bit extreme, but hey… I
promise it works.
VEGETABLES VEGETABLE BENEFITS

Firstly, half of the calories are protein and it's low in fat. It has
high levels of potassium, helps control blood pressure & iron
ASPARAGUS
which boost the body's immune system. High is dietary fiber,
folic acid, & Vitamin A.

Chemicals in broccoli boost DNA, repair cells & may stop them
becoming cancerous. It contains more Vitamin C than an
BROCCOLI orange & as much Calcium of a glass of milk. Calcium helps
your heart & with these intense workouts you'll be doing a
good night's rest is essential for your growth.

Just a handful of spinach daily will be very beneficial to your

health and will not only assist your lean muscles to shape
faster but will also increase your strength gains. Studies have
SPINACH
shown that eating spinach increases the manufacturing of
muscle protein by up to 20% due to a certain chemical
contained in it.

Tomatoes stimulate the production of the amino acid carnitine

which has been shown in research to speed the body's fat
TOMATOES burning capacity by over 30%. Tomatoes help to improve the
functions of the liver & other digestive organs. They can
prevent constipation and damage to skin cells.

Eat carrots & you can see in the dark, there is actually some
truth here. Carrots are rich in beta-carotene, which convert
CARROTS
into Vitamin A in the liver and is transformed in the retina, to
rhodopsin, a purple pigment necessary for night vision.

Zucchini is full of Vitamin C, prevents diseases, and has a large

protein content. It's also good for the nervous system, weight
ZUCCHINI
loss, and your vision. High fiber, low calorie, hydrating, and
anti-oxidant and more.

Kale is the best protein source out of the cabbage family,

beating spinach, cauliflower even broccoli. It has a lot of
leucine, which is an important BCAA.Kale beats spinach with
KALE
more than 4 times the amount of Vitamin C. It beats Romaine
with up to 7 times the Vitamin K and 2 times the Vitamin B2
and B3 content. It's a great source of Vitamin A and E.
SIMPLE CARBS
"THE BAD CARBS"

Simple carbs should be consumed in small quantities. For the most part, they cause a
quick insulin spike, complex carbohydrates cause slower insulin rises and are less likely
to increase appetite. It is recommended that complex carbohydrates should make up
the majority of your carbohydrates intake.They are found naturally in foods such as
fruits, milk, and milk products which are fine in moderation but they are also found in
high quantities of the following:

Sugars (Maltose, Glucose, Sucrose)

Honey/Syrup
Sweets (Candy)
Potatoes (Instant/Mashed)
White Bread
Flaked Cereals (Corn Flakes, etc.)
Jams
Soft Drinks
Donuts
HYDRATION
Give or take, the body is about 60% water, all the systems in your body
depend on water. Water carries nutrients to your cells and flushes the
toxins out of your vital organs.

To stay healthy, it's important to replace the fluids we lose when we

perspire, breathe, or urinate. It is recommended that you drink 3 liters of
total beverages a day, for women 2.2 liters of total beverages a day.

When you engage in any activities that make you sweat, like an intense
training program, you need to drink extra water to compensate for the
fluid loss. An extra 15-20 ounces of water for short periods of exercise,
but more intense exercise for hour or more will require more fluid
intake. Since these workouts you'll be doing will take anywhere between
45-90 mins to complete, please make sure you stay hydrated all day. How
much additional hydration you need will depend on how much you
personally sweat during your workouts.

2.2 LITERS IS ABOUT 9 CUPS OF WATER.

 MORE NUTRITION
Download MyFitnessPal app (it’s free) the app is user
friendly and has all the tools to assist you with tracking
your meals and managing your goals. (great to make
sure you’re tracking your daily intake requirements)

Purchase a cheap food scale from Target or Amazon

and weigh your food for the next month or so until
you get the hang of identifying how your portion sizes
should be looking. If you’re super serious about your
TONE/GAIN goals, this will be a game changer. It’s a
bit extreme, but hey… I promise it works.

I also recommend going to this website

https://www.calculator.net/calorie-calculator.html
and plug in your age, gender, height, and weight. It
will get you started with understanding your daily
caloric needs. This will show you how many
recommended daily calories are needed for you to
GAIN or LOSE weight. We want to focus on protein &
carbohydrate daily intake, but making sure you’re
eating enough to reach your “caloric” requirements
is also important.
BIRTHDAY
BODY 2
THE LESS BAD FOOD YOU EAT,
THE LESS YOU WANT TO EAT IT.
THE MORE YOU EXERCISE, THE MORE
YOU WANT TO EXERCISE.
YOUR BODY CRAVES WHAT YOU FEED IT.
GIVE IT EXERCISE & HEALTHY FOOD. YOU
GET A HEALTHY BODY IN RETURN.
30 DAY
CARB CYCLE
NOTES
You will begin to carb cycle from Day 1, which means the amount of carbs will vary on
different days.

Carbs will range from No Carbs, Low and High days.

Same rule applies when you carb cycle you can pick and choose from the
RECOMMENDED FOOD CHART and try to stick with the portion/serving sizes provided.

NO CARBS: No complex carbs with any of your meals

0g of “Complex” Carbs total for the day

LOW CARBS: Carbs in the AM/1st meal & before bed

25-50g “Complex” Carbs total for the day

HIGH CARBS: Carbs in your (3) main meals

50-100g “Complex” Carbs total for the day
30 DAY CARB CYCLE TIMETABLE
01 02 03 04 05

Low Low Low High No

Carb Carb Carb Carb Carb
Day Day Day Day Day

06 07 08 09 10
Low Low High No Low
Carb Carb Carb Carb Carb
Day Day Day Day Day

11 12 13 14 15
Low High No Low Low
Carb Carb Carb Carb Carb
Day Day Day Day Day

16 17 18 19 20

High No Low Low High

Carb Carb Carb Carb Carb
Day Day Day Day Day

21 22 23 24 25
No Low No Low Low
Carb Carb Carb Carb Carb
Day Day Day Day Day

26 27 28 29 30
High No Low Low Low
Carb Carb Carb Carb Carb
Day Day Day Day Day

NO CARB: 0g of “Complex” Carbs total for the day

CARB CYCLE KEY LOW CARB: 25-50g “Complex” Carbs total for the day
HIGH CARB: 50-100g “Complex” Carbs total for the day
NO CARBS SAMPLE MEAL PLAN
0g “Complex Carbs” total for the day.

1 whole & 3 egg whites scrambled in coconut oil or

alternatively (1 whole eggs 2 white boiled)
MEAL 1
1 cup vegetables (spinach, chopped bell peppers, kale, etc)
½ grapefruit or some mixed berries

1 serving of assorted nuts/seeds (Brazilian, macadamia,

SNACK almonds, pumpkin seeds, etc)
1 serving of fruit (pick from chart)

1 serving protein (meat, poultry, etc)

MEAL 2
1 serving of vegetable (salad, asparagus, zucchini noodles, etc)

1 serving of assorted nuts/seeds (Brazilian, almonds, pumpkin

SNACK seeds, etc)
1 serving of fruit (pick from chart)

1 serving of protein (chicken breast, salmon, shrimp, etc)

MEAL 3
1 serving of vegetable (asparagus, spinach, kale, broccoli, etc)

1 small bowl of 0% fat greek yogurt w/ 1tbsp (16g) nut butter

BEFORE BED (peanut or almond) OR 1 small bowl of cottage cheese w/ 1 tbsp
(16g) nut butter (peanut or almond)

TRAINING DAYS ONLY

PRE-WORKOUT Pre-workout of your choice or black coffee, 1 small banana

INTRA
BCAA or ESSENTIAL AMINOS
(DURING)

POST
Protein Shake - 1 serving in water (20-25g of protein)
WORKOUT
LOW CARB SAMPLE MEAL PLAN
25-50g “Complex Carbs” total for the day.

Egg whites scrambled in coconut oil or alternatively (1 whole

eggs 2 white boiled)
MEAL 1
1 cup vegetables (spinach, chopped bell peppers, kale, etc)
1 serving complex carb (oats, cream of wheat, etc)

1 serving of assorted nuts/seeds (Brazilian, macadamia,

SNACK almonds, pumpkin seeds, etc)
1 serving of fruit (pick from chart)

1 serving protein (meat, poultry, lean fish etc)

MEAL 2
1 serving of vegetable (salad, asparagus, zucchini noodles, etc)

0% fat free greek yogurt (Oikos brand or other)

SNACK
1 tbsp (16g) nut butter (peanut or almond)

1 serving of lean protein or non oily fish (chicken breast, cod,

MEAL 3 etc)
1 serving vegetables (asparagus, spinach, kale, etc)

1 packet/serving of oats in almond milk

BEFORE BED
50 - 100g berries (1-2 handful)

TRAINING DAYS ONLY

PRE-WORKOUT Pre-workout of your choice or black coffee, 1 small banana

INTRA
BCAA or ESSENTIAL AMINOS
(DURING)

POST
Protein Shake - 1 serving in water (20-25g of protein)
WORKOUT
HIGH CARB SAMPLE MEAL PLAN
50-100g “Complex Carbs” total for the day.

1 serving (egg whites, turkey bacon, lean meat)

MEAL 1
½ - 1 bagel (light cream cheese or sugar free jelly)

1 serving of assorted nuts/seeds (Brazilian, macadamia,

SNACK almonds, pumpkin seeds, etc)
1 serving of fruit (pick from chart)

1 serving protein (meat, fish, poultry, etc)

MEAL 2
1 serving carbohydrates (rice, potatoes, quinoa, yams, etc)

0% fat free greek yogurt (Oikos brand or other)

SNACK 1 snack of your choice (rice cakes, 0% fat yogurt, 2 cube pieces
of dark chocolate, low fat cottage cheese “various flavors”, etc.

1 serving of fish or poultry (salmon, turkey breast, sea bass)

MEAL 3 1 serving complex carbs (wholewheat pasta, sweet potatoes,
couscous, etc)

1 packet/serving of oats in almond milk

BEFORE BED
50 - 100g berries (1-2 handful) **optional can be modified/switched

TRAINING DAYS ONLY

PRE-WORKOUT Pre-workout of your choice or black coffee, 1 small banana

INTRA
BCAA or ESSENTIAL AMINOS
(DURING)

POST
Protein Shake - 1 serving in water (20-25g of protein)
WORKOUT
10 KEY NOTES FOR
YOUR MEAL PLAN
Pre/intra/and post workout table is for TRAINING days ONLY, so on rest days do
not include in your meals. Whenever you workout (am or pm) have your pre
workout before (at least 30 mins) then have your (1) protein shake after your
session. You can then have your next meal 1 or 2 hours after your workout. Just
move, adjust or swap meals around to suit your day/workout schedule.

If you have a meal, leave yourself at least 1 hour before training. Post workout you
can eat right after your session if you don’t want to drink a protein
shake/smoothie. It doesn’t matter what time you train - the same rule applies.

On ZERO CARB DAYS you can increase your vegetable consumption to “buffer” up
your meal and also veggies (especially broccoli, cauliflower, spinach, asparagus etc)
are full of fiber, so they help keep you feeling fuller for longer.

ZERO/LOW CARB DAYS - Keep good fats higher than normal, foods like avocado,
nuts and even olive oil over your salad are great sources of good healthy fats.

LOW/HIGH CARB DAYS - You will have carbs before bed (30 mins-1hr) preferably
oats or any slow digesting carbs.

HIGH CARBS DAYS – keep fats low and reduce the amount of vegetables
consumed on the day also.

Spice up your meals, there is no rule that you have to keep it plain and simple.

But, when in doubt KEEP IT SIMPLE... Yes eating the same foods 3X/day sounds
bland BUT it keeps you on track and makes prepping meals that much easier.
There is nothing wrong in let’s say having chicken breast, some veggies and sweet
potato in all (3) main meals for a week.

To curb cravings make sure to spread your snacks evenly throughout the day.

Drink a lot of green or other tea throughout the day, I suggest 3-4 cups a day.
SUPPLEMENT GUIDE
Recommended supplements that my clients enjoy & should be integrated with your
diet and training for recovery/wellness. Remember supplements should be secondary
to your diet and cannot replace a well balanced diet.

WHEY PROTEIN ISOLATE /

VEGAN PROTEIN POWDER
Whey Isolate is the purest whey
protein available, it will contribute to a
growth and maintenance of muscle
mass. Best taken before and after a
workout or as a meal replacement.

BCAA POWDER OR CAPSULES

(IMPORTANT FOR LEAN MUSCLE GROWTH)
*Can be taken intra workout.

Branched Chain Amino Acids are essential amino acids

which contain a 2:1:1 ratio of Leucine, Isoleucine and
Valine. These amino acids are considered to be
essential as they cannot be synthesized by the body,
so must be consumed from dietary sources.

During exercise amino acids become more important

as it is difficult to maintain the desired levels from food
alone. Amino acids can be consumed throughout the
day or before, during and after workouts and also in a
fasted state before cardio.
OMEGA 3 6 9 FISH OILS
Omega 3-6-9 contains essential fatty acids that
are made up of EPA (eicosapentaenoic acid) and
DHA (docosahexaenoic acid) - both long chain
fatty acids that have been shown to contribute to
the normal function of the heart. Fish oil has been
proven to aid in burning fat by protecting against
insulin resistance, it is anti-inflammatory in nature
so has a role to play in the immune system, it
increases the synthesis of protein in the body and
lastly it speeds up metabolism on a cellular level.

MULTIVITAMIN & IRON

Try as hard as we might we cannot get enough
minerals and vitamins from our daily meals and
so I always recommend a good Multivitamin
supplement, as it is a great way to increase
vitamin intake.

PRE WORKOUT
A great pre workout before a session can really
help in the intensity of a session. There are great
pre workouts on the market, try to find one that
fits your own personal tolerance and level.
*coffee can be used as a preworkout as well.
 VITAMIN D3 ZMA
Vitamin D3 is a fat soluble vitamin which is Zinc and Magnesium has a number of
produced underneath the skin following sun benefits to the body and its functionality.
exposure. It is also found in small amounts Magnesium contributes to electrolyte
in many foods such as salmon, mackerel, balance and the maintenance of normal
sardines, eggs and milk but can be bones and teeth, the normal functioning of
consumed in high amounts through the nervous system and muscle function,
supplementation. Vitamin D3 has a number normal protein synthesis and psychological
of key health benefits including; contributing function and a reduction in tiredness and
to the normal absorption and utilization of fatigue. The Zinc component contributes to
calcium and phosphorus, contributing to the normal function of the immune system
normal calcium levels, contributing to the and macronutrient metabolism and normal
maintenance of normal bone and muscle vision and the maintenance of normal
function, and contributing to the normal skin/hair/nails and normal bones. It also
function of the immune system and cell contributes to normal cognitive function and
division. helps protect cells from oxidative stress.
Best time to take ZMA is usually 30 mins
before bed as it aids sleep and muscle
recovery.
 CREATINE DAILY GREENS
(powder or capsules)

Daily creatine supplementation can improve If you struggle eating enough “vegetables”
strength and power output + performance and fiber, a Daily Greens supplement can be
during lifting and interval-style workouts. It a great natural addition to your routine;
can also help training result in greater designed to support overall health and
muscle and strength improvements. wellness by providing your body with a
powerful dose of nutrient-dense greens.
You don’t have to follow an intensive 1-2 This formula contains a blend of potent
week “loading protocol” to see the benefits. ingredients, including Wheatgrass, Spirulina,
Just 3-5 grams a day will get you the same and Chlorella, that work synergistically to
benefits over time. But here’s the kicker: for promote energy, vitality, and overall well-
creatine to work, you have to take it daily for being.
weeks – or even better, months – at a time.
This supplement is also enriched with
Dose: 3-5 grams daily, mixed in a protein digestive enzymes, prebiotics, and
shake or beverage of your choice. probiotics, which help support healthy
digestion and gut health.

*These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure, or prevent any disease.
BIRTHDAY
BODY 2
I DON’T KNOW WHO
NEEDS TO HEAR THIS
BUT GET BACK ON
TRACK, REGAIN YOUR
FOCUS & GIVE THE REST
OF 2023 EVERYTHING
YOU’VE GOT.
PRE/POST
STRETCH GUIDE
STANDING HAMSTRING STRETCH
Stand tall with your feet hip-width apart, knees
slightly bent, arms by your sides.
Exhale as you bend forward at the hips, lowering
your head toward floor, while keeping your head,
neck and shoulders relaxed.
Wrap your arms around backs of your legs and hold
anywhere from 45 seconds to two minutes.
Bend your knees and roll up when you're done.

Stretches neck, back, glutes, hamstrings, calves

PIRIFORMIS STRETCH
The piriformis muscle is a deep internal hip rotator,
located on the outside of the butt. Its primary role is
external rotation. Deep internal rotators, while small,
produce a lot of the movement at the hip and are
often overlooked. Since the piriformis crosses over the
sciatic nerve, if it’s tight, it can result in sciatic nerve
irritation. Stretching this muscle can prevent potential
future sciatica, or help treat it.

Sit on the floor with both legs extended in front of

you.
Cross your right leg over your left, and place your
right foot flat on the floor.
Place your right hand on the floor behind your
body.
Place your left hand on your right quad or your left
elbow on your right knee (as shown) and press
your right leg to the left as you twist your torso to
the right.
If the spinal rotation bothers your back, take it out
and simply use your left hand to pull your right
quad in and to the left.

Stretches hips, back, glutes

 LUNGE WITH SPINAL TWIST
Commonly referred to as the “World's Greatest Stretch”
(WGS) in the fitness community. And for good reason, it’s
essential to help with posture-related pain or for people
who sit for prolonged periods of time. Also, this stretch
helps open your hips and improve thoracic (mid-back)
mobility.

Start standing with your feet together.

Take a big step forward with your left foot, so that
you are in a staggered stance.
Bend your left knee and drop into a lunge, keeping
your right leg straight behind you with your toes on
the ground, so you feel a stretch at the front of your
right thigh.
Place your right hand on the floor and twist your
upper body to the left as you extend your left arm
toward the ceiling.
Hold for 30 seconds to 2 minutes.
Repeat on the other side.
Stretches hip flexors, quads, back

TRICEPS STRETCH
Kneel, sit, or stand tall with feet hip-width apart,
arms extended overhead.
Bend your right elbow and reach your right hand
to touch the top middle of your back.
Reach your left hand overhead and grasp just
below your right elbow.
Gently pull your right elbow down and toward your
head.
Switch arms and repeat.

Stretches neck, shoulders, back, triceps

FIGURE FOUR STRETCH
This specifically stretches the hip rotator, IT Band and
flexor muscles. Because of this and the passive nature
of the pose, it is an excellent and gentle approach to
helping relieve symptoms associated with sciatica and
knee pain

Lie on your back with your feet flat on the floor.

Cross your left foot over your right quad.
Lift your right leg off the floor. Grab onto the back
of your right leg and gently pull it toward your
chest.
When you feel a comfortable stretch, hold there.
Hold for 30 seconds to 2 minutes.
Switch sides and repeat.

Stretches hips, glutes, lower back, hamstrings

90/90 STRETCH
This modification of pigeon pose helps with internal
rotation of one leg and external rotation of the other, so
technically you're hitting both movements of the hip at
once. It's a good option for people who have extremely
tight hip flexors. The front thigh is safely on the ground
in a position that doesn't cause too much stress.

Sit with your right knee bent at 90-degrees in front of

you, calf perpendicular to your body and the sole of
your foot facing to the left. Keep your right foot
flexed.
Let your leg rest flat on the floor.
Place your left knee to the left of your body, and
bend the knee so that your foot faces behind you.
Keep your left foot flexed.
Keep your right butt cheek on the floor. Try to move
the left cheek as close to the floor as possible. It may
not be possible if you're super tight.
Hold for 30 seconds to 2 minutes.
Repeat on the other side.

Stretches hips
 BUTTERFLY STRETCH
Sit tall on the floor with the soles of your feet
together, knees bent out to sides.
Hold onto your ankles or feet, engage your abs, and
slowly lower your body toward your feet as far as
you can while pressing your knees toward the floor.
If you're too tight to bend over, simply press your
knees down.
Hold this stretch for 30 seconds to 2 minutes.

Stretches hips, glutes, back, thighs

LUNGING HIP FLEXOR STRETCH

Kneel on your left knee. Place your right foot flat
on the floor in front of you, knee bent.
Lean forward, stretching your left hip toward the
floor.
Squeeze your butt; this will allow you to stretch
your hip flexor even more.
Hold for 30 seconds to 2 minutes.
Switch sides and repeat.

Stretches hips, quads, glutes

KNEE TO CHEST
Lie on your back with both legs extended.
Pull your right knee into your chest, while keeping
the left leg straight and your lower back pressed
into the floor.
Hold for 30 seconds to 2 minutes.
Repeat on the other leg.

Stretches lower back, hips, hamstrings, glutes

SUPINE HAMSTRING STRETCH
Lie face-up on a yoga mat or a soft surface on
the floor with your legs extended and arms at
your sides.
Raise your left leg and pull the thigh gently
toward your chest, either grabbing your leg
above or below (but never behind) the knee.
With every exhale, slowly draw the knee closer
into the chest, keeping your right leg extended.
Perform this stretch for 30 seconds, then switch
sides.

Tip: If this stretch feels too intense, you can modify

by bending the lower leg and placing that foot flat
on the ground. You can also bend the raised knee
slightly to make the stretch gentler

SEATED HAMSTRING STRETCH

Start in a seated position with your legs extended
straight out in front of you and your back upright.
Hinge at the hips and begin to bend your torso
forward toward your thighs, maintaining a flat
back.
Keep your hands at your sides and deepen the
stretch with every exhale.
As you hold this stretch, resist the urge to fold over
your legs with a rounded back.
Hold this stretch for about 30 seconds.
CARDIO TRAINING
HIGH INTENSITY INTERVAL TRAINING (HIIT)

HIIT is the preferred method of cardio for this plan.

Pick either one of these equipment to perform HIIT:

• Rowing Machine/SkiErg
• Spin Bike
• Treadmill
• Stairmaster
• Sprints outdoors

ALTERNATIVELY:
MEDIUM INTENSITY STEADY STATE (MISS)

MISS is a secondary alternative if you absolutely feel that you have no energy for HIIT.
MISS is doing cardio at a “mild intense” pace for a long period of time for at least 30-
40mins. You should be able to hold a conversation without being out of breath.

Examples of MISS includes:

• Fast paced walk outside or very low impact steady jog
• An uphill (level 10 or above) treadmill walk (no holding onto the sides)
• Stairmaster
 CARDIO

OUTDOOR
CARDIO OPTIONS
Goal Calories Burned: 500+ Calories
Time: 30-40 min

Stairs
(Bleachers, Hiking, Walking, Bike Rides
Staircase, Etc) Jogging, Etc

Rollerblading Swimming Boxing

Rower, Eliptical, Jump Rope

Stairmaster Intervals
HIIT CARDIO HIIT
Pick a machine and
complete the workout below

Exercise Bike

Treadmill
Stairclimber
Elliptical

Level I:
Time: 20mins

5 min warm up
20 seconds @ full speed
40 sec rest
(stop completely or slow steady pace)
Repeat 15x

Level II:
Time: 25mins

5 min warm up
20 seconds @ full speed
40 sec rest
(stop completely or slow steady pace)
Repeat 20x

Level III:
Time: 30mins

5 min warm up
30 seconds @ full speed
30 sec rest
(stop completely or slow steady pace)
Repeat 25x
STEADY
STATE TREADMILL

Incline: 10+

CARDIO Intensity: Speed 3+ power walk

(no holding onto sides)
Time: 30-40 min
Calories: 500+
MISS

Pick a machine and

complete (1) workout

EXERCISE BIKE

Intensity: Medium
Time: 30-40 min
Calories: 500+

ELLIPTICAL

Intensity: low to medium

Time: 30-40 min
Calories: 500+

STAIR CLIMBER

Intensity: low to medium

Time: 30-40 min
Calories: 500+
BIRTHDAY
BODY 2
DON’T FEAR FAILURE.

FEAR BEING IN THE

EXACT SAME PLACE
NEXT YEAR AS
YOU ARE TODAY.
 Warm ups can last for however long
you want, typically my clients warm up PLEASE READ
for (10-15 min) before the workout
begins. Warming up allows you to
HOW LONG DO WE

THE FAQS
mentally and physically prepare your
WARM UP BEFORE body to attack the workout with 100%
WORKOUTS? vigor/focus. Warming up could also
include foam rolling tight/sore
muscles or dynamic stretching (high
knees, butt kicks, walking straight leg
kicks etc.) Use this time to prepare for
the workout as needed.

In the workout breakdown, this will

mean performing the given workout for
that many times; then move on to the
next exercise given in the circuit with
limited rest in between. Depending on
WHAT DOES (10X OR your level of fitness, the goal is to
REPS) MEAN? complete the max number of
“reps/repetitions” possible. If you’re
only able to do “5 reps” when it says
(5-10x) that’s okay; keep working
towards the higher rep count and
pushing yourself to get better every
day.

Every circuit will be given different

options depending on
levels of fitness.

LEVEL I - beginner new to fitness or

just getting back into a routine
WHAT ARE THE
DIFFERENT LEVELS OF LEVEL II - individual works out
FITNESS? regularly, moderately active and
consistent

LEVEL III - above average conditioning

individual who wants to be pushed
100% w/ full intensity.

You can always increase or decrease

the levels of the workout depending on
the workout. For example, Level 1’s
can push to do Level 2 workout sets or
Level 3’s can decrease to do Level 2
workouts if needed. Listen to your
body, and stay safe during the
workouts.

Remember, try to complete as many

rounds as possible every workout for
maximum results!
 The GOAL is to complete all circuits
that are given for the day, which would
PLEASE READ
then complete the workout.
DO WE CHOOSE 1 CIRCUIT Depending on your “level” will

THE FAQS
PER DAY OR COMPLETE ALL determine how many sets you
CIRCUITS GIVEN ON THE complete each full circuit. A circuit is
WORKOUT OF THE DAY? all of the exercises in the bunch (1a -
1d) and the entire workout for
example, is (1a - 1e, 2a - 2d) the goal is
to complete all circuits to complete
the full workout.

For maximum results/intensity we

want to keep our rest intervals to a
minimum while performing the
exercises of the circuit. For example,
CIRCUIT 1 may have “5 exercises” (1a
HOW LONG DO WE REST - 1e); we want to complete all
DURING THE CIRCUIT? exercises with minimal rest until we
finish up 1e. THEN REST up to 2+ min.
Once you’ve recovered/hydrated
enough; start the circuit over back at
the beginning for as many times
based on your level of fitness.

Of course! This program structure is

set up to effectively push your body,
but still allow for recovery and rest.

Results still need

CAN WE DO EXTRA recovery/growth/rehabilitation
WORKOUTS/CARDIO IF WE periods to let your body develop. But
WANTED? if you personally want to do more
cardio and/or workouts... go for it! Do
not allow this program to hold you
back if you believe you have more in
the tank to give. Understand yourself,
and give it your best.
 STEP 1
Pre/Post Workout
Stretch Guide,
Foam Roll, Light
Cardio

(10-15 min)

Do whatever you
need to get ready for
the workout.

THE STEP 2
WORKOUT Workout of the Day
(WOTD)

STRUCTURE

STEP 3
Cool down - pre/post
stretch - foam roll -
or/ post cardio.
THE
WORKOUT
PLAN
OFFICIAL CHALLENGE START DAY: 10/23/23
 MONDAY

DAY 1
LOW CARB DAY
Carbs in the AM/1st meal & before bed
25-50g “Complex Carbs” total for the day.

RECOMMENDED EQUIPMENT:

Ankle Weights Fitness Steps

Bosu Resistance Bands

BB2 #1
*Click the PLAY BUTTON on each page for video demo.
 DAY 1
CIRCUIT 1 LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4+ SETS REST (2+ MIN)

1a.
STRAIGHT LEG
(BEHIND LEG)
GLUTE KICK:
12-15

1b.
STRAIGHT LEG
GLUTE PULSE:
12-15

1c.
SUMO
ELEVATED
DOUBLE
SQUAT: 10-12

1d.
FWD/BACK
SQUAT JUMP +
LATERAL
KICKS: 10

1e.
ALTERNATE
CORE DRIVE:
12-15

* (1a - 1e = 1 set) Complete entire set of workouts then repeat back to 1a

 DAY 1
CIRCUIT 2 LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4+ SETS REST (2+ MIN)

2a.
BENT OVER
REAR DELT
FLY: 10-12

2b.
STANDING
LATERAL
RAISE: 10-12

2c.
BOSU BURPEE
W/ PRESS: 10

2d.
PLANK JACKS
(ON BOSU): 10

2e.
STRAIGHT
ARM SIT UPS:
15

*(2a - 2e = 1 set) Complete entire set of workouts then repeat back to 2a

 TUESDAY

DAY 2
LOW CARB DAY
Carbs in the AM/1st meal & before bed
25-50g “Complex Carbs” total for the day.

RECOMMENDED EQUIPMENT:

Dumbbells Mini Bands

BB2 #2
*Click the PLAY BUTTON on each page for video demo.
 DAY 2
CIRCUIT 1 LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4+ SETS REST (2+ MIN)

1a.
SINGLE LEG
GLUTE DRIVE:
12-15 EA

1b.
SINGLE LEG
RDL + STEP
BACK LUNGE:
10-12 EA.

1c.
SWITCH
LUNGE: 10-12
EA.

*MODIFICATION
STEP BACK LUNGE
(NO JUMP)

1d.
WALKOUTS +
ALTERNATE
LYING KICKS
(MINI-BAND):
10-12

1e.
STRAIGHT LEG
BICYCLE
CRUNCH: 20
EA.

* (1a - 1e = 1 set) Complete entire set of workouts then repeat back to 1a

 DAY 2
CIRCUIT 2 LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4+ SETS REST (2+ MIN)

2a.
SINGLE ARM
ROW (LEG
EXTENDED):
12 EA.

2b.
KB/WEIGHTED
SWINGS
(LATERAL
SQUAT): 10EA.
SIDE

2c.
LATERAL
WALKS: 15 EA.
DIRECTION

2d.
JUMP JACK
PRESS: 30

2e.
PLATE/WEIGH
TED PRESS
(ON BACK): 20

*(2a - 2e = 1 set) Complete entire set of workouts then repeat back to 2a

 WEDNESDAY

DAY 3
LOW CARB DAY
Carbs in the AM/1st meal & before bed
25-50g “Complex Carbs” total for the day.

RECOMMENDED EQUIPMENT:

Core Sliders Jump Rope

GOAL: Perform all (5) workouts

continuously throughout the designated
circuit time & only break on your REST
interval time. (modify as needed)

HIIT #1
*Click the PLAY BUTTON on each page for video demo.
 DAY 3
HIIT 1
LEVEL I - LEVEL III 5 SETS Active: 45 seconds ON Rest: 30 seconds OFF Sets: 5
Rest “as needed” after each full circuit is complete then REPEAT.

A.

JUMP ROPE

B.

KB REACH +
SWINGS

C.

FORWARD -
MID (JUMP) -
REVERSE

D.

WEIGHTED SIT
UPS W/
ROTATION

E.

(SLIDERS)
MOUNTAIN
CLIMBERS

*Complete entire set of (5) listed exercises then REPEAT back to top
 THURSDAY

DAY 4
HIGH CARB DAY
Carbs in your (3) main meals
50-100g “complex” total for the day

RECOMMENDED EQUIPMENT:

Dumbbells

BB2 #3
*Click the PLAY BUTTON on each page for video demo.
 DAY 4
CIRCUIT 1 LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4+ SETS REST (2+ MIN)

1a.
SEATED
ALTERNATE
PRESS (ARMS
UP) +
DOUBLE:
10/10/10

1b.
SEATED DB
LATERAL
RAISE: 10-15

1c.
STANDING DB
LATERAL
RAISE: 10-15

1d.
UNDER-LEG
CORE
CRUNCH:
15-20

1e.
PLANK KNEE
TO ELBOW
ALTERNATE
DRIVE: 10EA.

* (1a - 1e = 1 set) Complete entire set of workouts then repeat back to 1a

 DAY 4
CIRCUIT 2 LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4+ SETS REST (2+ MIN)

2a.
RENEGADE DB
ROW: 10-12
EA.

2b.
STRAIGHT
ARM PLANK
ALTERNATE
TOUCH: 10-12
EA

2c.
ALTERNATE
FRONT RAISE:
10-12 EA.

2d.
TURKISH HALF
GET UP: 10 EA.

2e.
RUSSIAN
TWIST + MID
PRESS: 10 EA.
SIDE

*(2a - 2e = 1 set) Complete entire set of workouts then repeat back to 2a

FRIDAY

DAY 5
NO CARB DAY
No complex carbs with any of your
meals, 0g of “complex” carbs for the day

RECOVERY, REST, STRETCH, FOAM ROLL, OUTSIDE CARDIO, STEADY STATE

(MISS) CARDIO OPTIONS, OR HIIT CARDIO OPTIONS

Page 44-46
 SATURDAY

DAY 6
LOW CARB DAY
Carbs in the AM/1st meal & before bed
25-50g “Complex Carbs” total for the day.

RECOMMENDED EQUIPMENT:
TREADMILL, STATIONARY BIKE,
STAIRMASTER, ELLIPTICAL

GOAL: Perform 30 sec sprint/max intensity

using treadmill, stationary bike,
stairmaster, elliptical, etc, then slow the
tempo to MINIMAL intensity/walk for 120
sec, then Repeat. Complete as many
rounds as possible in 20-30 min.

*OR OTHER “OUTSIDE HIIT CARDIO

OPTIONS” IF YOU’RE NOT IN GYM SETTING

HIIT #2
*Click the PLAY BUTTON on each page for video demo.
 DAY 6
HIIT 2
Warm up: 5 min walk/jog/slow pace
Active: 30 seconds ON (MAX)
Rest: 120 seconds OFF (SLOW)
Total Time: 20-30 MIN
SUNDAY

DAY 7
LOW CARB DAY
Carbs in the AM/1st meal & before bed
25-50g “Complex Carbs” total for the day.

RECOVERY, REST, STRETCH, FOAM ROLL, OUTSIDE CARDIO, STEADY STATE

(MISS) CARDIO OPTIONS, OR HIIT CARDIO OPTIONS

Page 44-46
 MONDAY

DAY 8
HIGH CARB DAY
Carbs in your (3) main meals
50-100g “complex” total for the day

RECOMMENDED EQUIPMENT:

Dumbbells Fitness Steps

Resistance Bands

BB2 #4
*Click the PLAY BUTTON on each page for video demo.
 DAY 8
CIRCUIT 1 LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4+ SETS REST (2+ MIN)

1a.
ELEVATED TAP
BACK +
STRAIGHT LEG
KICK: 12

1b.
ELEVATED
DONKEY KICK
BACK: 12

1c.
ELEVATED
SINGLE LEG
LATERAL
SQUATS: 10

1d.
ELEVATED
LATERAL
KICKS: 10-12

1e.
IN/OUT
SINGLE ARM
PRESS: 10 EA.
ARM

* (1a - 1e = 1 set) Complete entire set of workouts then repeat back to 1a

 DAY 8
CIRCUIT 2 LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4+ SETS REST (2+ MIN)

2a.
WEIGHTED
SQUATS:
12-15

2b.
“DUCK
UNDERS” +
SHOULDER
PRESS: 10

2c.
WEIGHTED
BURPEE +
JUMP: 10

2d.
STEP BACK +
CORE
ROTATION: 10
EA. SIDE

2e.
CHEST PRESS
(RESISTANCE
BANDS): 20

*(2a - 2e = 1 set) Complete entire set of workouts then repeat back to 2a

 TUESDAY

DAY 9
NO CARB DAY
No complex carbs with any of your
meals, 0g of “complex” carbs for the day

RECOMMENDED EQUIPMENT:

Resistance Bands Mini Bands

GOAL: Perform all (5) workouts

continuously throughout the designated
circuit time & only break on your REST
interval time. (modify as needed)

HIIT #3
*Click the PLAY BUTTON on each page for video demo.
 DAY 9
HIIT 3
LEVEL I - LEVEL III 5 SETS Active: 45 seconds ON Rest: 30 seconds OFF Sets: 5
Rest “as needed” after each full circuit is complete then REPEAT.

A.

(3) JUMP
JACKS +
BURPEE

B.

LYING
ALTERNATE
GLUTE KICKS

C.

SUPERWOMANS

D.

LATERAL
SQUAT + ROW
(CABLE
RESISTANCE)

E.

STRAIGHT
ARM PULL
BACK +
UPRIGHT ROW
(CABLE
RESISTANCE)

*Complete entire set of (5) listed exercises then REPEAT back to top
 WEDNESDAY

DAY 10
LOW CARB DAY
Carbs in the AM/1st meal & before bed
25-50g “Complex Carbs” total for the day.

RECOMMENDED EQUIPMENT:

Core Sliders Resistance Cables

Super Band

BB2 #5
*Click the PLAY BUTTON on each page for video demo.
 DAY 10
CIRCUIT 1 LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4+ SETS REST (2+ MIN)

1a.
ISOLATED
WEIGHTED
LUNGE: 12-15
EA

1b.
GOBLET
SQUAT: 12-15

1c.
45 DEGREE
STEP BACK
SQUAT +
PRESS: 5-10
EA.

1d.
SQUAT JUMP
BAND PULL
(SUPER-
BAND): 12-15

1e.
WALL SIT: 45
SECONDS

* (1a - 1e = 1 set) Complete entire set of workouts then repeat back to 1a

 DAY 10
CIRCUIT 2 LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4+ SETS REST (2+ MIN)

2a.
HIGH-PULL
DOWNS
(CABLE
RESISTANCE):
15-20

2b.
STRAIGHT
ARM PULL
DOWNS:
12-15

2c.
TRICEP
PUSHDOWN/
EXTENSION:
15-20

2d.
PUSH UPS:
10-15

2e.
PLANK CORE
SLIDER PRESS
OUT
(ALTERNATE):
10-15 EA.

*(2a - 2e = 1 set) Complete entire set of workouts then repeat back to 2a

THURSDAY

DAY 11
LOW CARB DAY
Carbs in the AM/1st meal & before bed
25-50g “Complex Carbs” total for the day.

RECOVERY, REST, STRETCH, FOAM ROLL, OUTSIDE CARDIO, STEADY STATE

(MISS) CARDIO OPTIONS, OR HIIT CARDIO OPTIONS

Page 44-46
 FRIDAY

DAY 12
HIGH CARB DAY
Carbs in your (3) main meals
50-100g “complex” total for the day

RECOMMENDED EQUIPMENT:

Dumbbells Mini Bands

Cable Resistance
Bands

BB2 #6
*Click the PLAY BUTTON on each page for video demo.
 DAY 12
CIRCUIT 1 LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4+ SETS REST (2+ MIN)

1a.
WEIGHTED
SINGLE LEG
STEP UP (LOW
SET UP): 10-15

1b.
SUMO
DEADLIFT
(SUPERBAND):
12-15

1c.
GLUTE
EXTENSION/
THRUST:
12-15

1d.
FORWARD
WALKING
GLUTE WALKS:
20 STEPS EA.

1e.
FIRE HYDRANT
GLUTE RAISE:
15-20

* (1a - 1e = 1 set) Complete entire set of workouts then repeat back to 1a

 DAY 12
CIRCUIT 2 LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4+ SETS REST (2+ MIN)

2a.
MODIFIED
RESISTANCE
DEAD BUG:
10-15 EA.

2b.
STRAIGHT LEG
CORE PUMP:
10-15

2c.
ROPE CLIMB
CRUNCHES:
10 EA.

2d.
BIRD DOG
(KNEE TO
ELBOW):
10-12 EA.

2e.
STRAIGHT
ARM PLANK
WEIGHT
TRANSFER:
10 EA.

*(2a - 2e = 1 set) Complete entire set of workouts then repeat back to 2a

 SATURDAY

DAY 13
NO CARB DAY
No complex carbs with any of your
meals, 0g of “complex” carbs for the day

RECOMMENDED EQUIPMENT:

Kettlebell Dumbbells

GOAL: Perform all (5) workouts

continuously throughout the designated
circuit time & only break on your REST
interval time. (modify as needed)

HIIT #4
*Click the PLAY BUTTON on each page for video demo.
 DAY 13
HIIT 4
LEVEL I - LEVEL III 5 SETS Active: 45 seconds ON Rest: 30 seconds OFF Sets: 5
Rest “as needed” after each full circuit is complete then REPEAT.

A.

PRISONER
SQUATS

B.

WINDMILL
SIDE REACH

C.

NEXT SIDE

D.

KB
ALTERNATE
SWITCH/
SWING

E.

HIGH KNEE
HEEL TAPS

*Complete entire set of (5) listed exercises then REPEAT back to top
 SUNDAY

DAY 14
LOW CARB DAY
Carbs in the AM/1st meal & before bed
25-50g “Complex Carbs” total for the day.

RECOVERY, REST, STRETCH, FOAM ROLL, OUTSIDE CARDIO, STEADY STATE

(MISS) CARDIO OPTIONS, OR HIIT CARDIO OPTIONS

Page 44-46
 MONDAY

DAY 15
LOW CARB DAY
Carbs in the AM/1st meal & before bed
25-50g “Complex Carbs” total for the day.

RECOMMENDED EQUIPMENT:

Dumbbells Mini Bands

Resistance Band

BB2 #7
*Click the PLAY BUTTON on each page for video demo.
 DAY 15
CIRCUIT 1 LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4+ SETS REST (2+ MIN)

1a.
WEIGHTED
GLUTE
BRIDGE: 20

1b.
BANDED HIP
THRUST W/
ABDUCTION:
15.

1c.
HIP THRUST
HOLD (FEET
ON GROUND):
15-20

1d.
ALTERNATE
WEIGHTED
CORE
CRUNCH:
10 EA.

1e.
ALTERNATE
KNEE TO
ELBOW
CRUNCH:
10 EA.

* (1a - 1e = 1 set) Complete entire set of workouts then repeat back to 1a

 DAY 15
CIRCUIT 2 LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4+ SETS REST (2+ MIN)

2a.
SINGLE ARM
SHOULDER
PRESS (ON
KNEE):

2b.
WEIGHTED
BALL PRESS +
TOES: 12-15

2c.
BAND PULL
APARTS (REAR
DELT): 20

2d.
STANDING
FRONT RAISE
(BANDS): 20

2e.
STRAIGHT
ARM
STANDING
MARCHES:
10-15 EA.

*(2a - 2e = 1 set) Complete entire set of workouts then repeat back to 2a

 TUESDAY

DAY 16
HIGH CARB DAY
Carbs in your (3) main meals
50-100g “complex” total for the day

RECOMMENDED EQUIPMENT:

Barbell Mini Bands

BB2 #8
*Click the PLAY BUTTON on each page for video demo.
 DAY 16
CIRCUIT 1 LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4+ SETS REST (2+ MIN)

1a.
STEP OVER
LUNGE: 10-12

1b.
. SINGLE LEG
KNEE DRIVE +
JUMP: 10-12

PERFORM
1A/1B BEFORE
SWITCHING
LEGS

1c.
CURTSY
LUNGE:
10 EA. SIDE

1d.
BENT OVER
ROW +
DEADLIFT:
12-15

1e.
HYPER-
EXTENSIONS:
12-15.

* (1a - 1e = 1 set) Complete entire set of workouts then repeat back to 1a

 DAY 16
CIRCUIT 2 LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4+ SETS REST (2+ MIN)

2a.
LATERAL
GLUTE
KICKBACK:
10-12

2b.
LATERAL
STRAIGHT LEG
GLUTE KICK:
10-12

PERFORM
2A/2B BEFORE
SWITCHING
SIDES

2c.
CLAM
SHELLS:
12-15

2d.
SIDE SCISSOR
KICK: 10 EA.
SIDE
(2 KICKS=1
REP)

2e.
LOW CABLE
TRUNK TWIST:
10 EA. SIDE

*(2a - 2e = 1 set) Complete entire set of workouts then repeat back to 2a

WEDNESDAY

DAY 17
NO CARB DAY
No complex carbs with any of your
meals, 0g of “complex” carbs for the day

RECOVERY, REST, STRETCH, FOAM ROLL, OUTSIDE CARDIO, STEADY STATE

(MISS) CARDIO OPTIONS, OR HIIT CARDIO OPTIONS

Page 44-46
 THURSDAY

DAY 18
LOW CARB DAY
Carbs in the AM/1st meal & before bed
25-50g “Complex Carbs” total for the day.

GOAL: Perform all (5) workouts

continuously throughout the designated
circuit time & only break on your REST
interval time. (modify as needed)

HIIT #5
*Click the PLAY BUTTON on each page for video demo.
 DAY 18
HIIT 5
LEVEL I - LEVEL III 5 SETS Active: 45 seconds ON Rest: 30 seconds OFF Sets: 5
Rest “as needed” after each full circuit is complete then REPEAT.

A.

BEAR CRAWL
FWD/REVERSE
+ JUMP SQUAT

B.

MEDIUM BOX
STEP UP/LEG
DRIVE

C.

NEXT SIDE

D.

MEDIUM BOX
SWITCH
STEP UPS

E.

ELEVATED
BENCH DIPS
(ON BOX)

*Complete entire set of (5) listed exercises then REPEAT back to top
 FRIDAY

DAY 19
LOW CARB DAY
Carbs in the AM/1st meal & before bed
25-50g “Complex Carbs” total for the day.

RECOMMENDED EQUIPMENT:

Ankle Weights Fitness Steps

Bosu Resistance Bands

BB2 #1
*Click the PLAY BUTTON on each page for video demo.
 DAY 19
CIRCUIT 1 LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4+ SETS REST (2+ MIN)

1a.
STRAIGHT LEG
(BEHIND LEG)
GLUTE KICK:
12-15

1b.
STRAIGHT LEG
GLUTE PULSE:
12-15

1c.
SUMO
ELEVATED
DOUBLE
SQUAT: 10-12

1d.
FWD/BACK
SQUAT JUMP +
LATERAL
KICKS: 10

1e.
ALTERNATE
CORE DRIVE:
12-15

* (1a - 1e = 1 set) Complete entire set of workouts then repeat back to 1a

 DAY 19
CIRCUIT 2 LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4+ SETS REST (2+ MIN)

2a.
BENT OVER
REAR DELT
FLY: 10-12

2b.
STANDING
LATERAL
RAISE: 10-12

2c.
BOSU BURPEE
W/ PRESS: 10

2d.
PLANK JACKS
(ON BOSU): 10

2e.
STRAIGHT
ARM SIT UPS:
15

*(2a - 2e = 1 set) Complete entire set of workouts then repeat back to 2a

 SATURDAY

DAY 20
HIGH CARB DAY
Carbs in your (3) main meals
50-100g “complex” total for the day

RECOMMENDED EQUIPMENT:

Dumbbells Mini Bands

BB2 #2
*Click the PLAY BUTTON on each page for video demo.
 DAY 20
CIRCUIT 1 LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4+ SETS REST (2+ MIN)

1a.
SINGLE LEG
GLUTE DRIVE:
12-15 EA

1b.
SINGLE LEG
RDL + STEP
BACK LUNGE:
10-12 EA.

1c.
SWITCH
LUNGE: 10-12
EA.

*MODIFICATION
STEP BACK LUNGE
(NO JUMP)

1d.
WALKOUTS +
ALTERNATE
LYING KICKS
(MINI-BAND):
10-12

1e.
STRAIGHT LEG
BICYCLE
CRUNCH: 20
EA.

* (1a - 1e = 1 set) Complete entire set of workouts then repeat back to 1a

 DAY 20
CIRCUIT 2 LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4+ SETS REST (2+ MIN)

2a.
SINGLE ARM
ROW (LEG
EXTENDED):
12 EA.

2b.
KB/WEIGHTED
SWINGS
(LATERAL
SQUAT): 10EA.
SIDE

2c.
LATERAL
WALKS: 15 EA.
DIRECTION

2d.
JUMP JACK
PRESS: 30

2e.
PLATE/WEIGH
TED PRESS
(ON BACK): 20

*(2a - 2e = 1 set) Complete entire set of workouts then repeat back to 2a

 SUNDAY

DAY 21
NO CARB DAY
No complex carbs with any of your
meals, 0g of “complex” carbs for the day

RECOVERY, REST, STRETCH, FOAM ROLL, OUTSIDE CARDIO, STEADY STATE

(MISS) CARDIO OPTIONS, OR HIIT CARDIO OPTIONS

Page 44-46
 MONDAY

DAY 22
LOW CARB DAY
Carbs in the AM/1st meal & before bed
25-50g “Complex Carbs” total for the day.

RECOMMENDED EQUIPMENT:

Dumbbells Fitness Steps

Resistance Bands

BB2 #4
*Click the PLAY BUTTON on each page for video demo.
 DAY 22
CIRCUIT 1 LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4+ SETS REST (2+ MIN)

1a.
ELEVATED TAP
BACK +
STRAIGHT LEG
KICK: 12

1b.
ELEVATED
DONKEY KICK
BACK: 12

1c.
ELEVATED
SINGLE LEG
LATERAL
SQUATS: 10

1d.
ELEVATED
LATERAL
KICKS: 10-12

1e.
IN/OUT
SINGLE ARM
PRESS: 10 EA.
ARM

* (1a - 1e = 1 set) Complete entire set of workouts then repeat back to 1a

 DAY 22
CIRCUIT 2 LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4+ SETS REST (2+ MIN)

2a.
WEIGHTED
SQUATS:
12-15

2b.
“DUCK
UNDERS” +
SHOULDER
PRESS: 10

2c.
WEIGHTED
BURPEE +
JUMP: 10

2d.
STEP BACK +
CORE
ROTATION: 10
EA. SIDE

2e.
CHEST PRESS
(RESISTANCE
BANDS): 20

*(2a - 2e = 1 set) Complete entire set of workouts then repeat back to 2a

 TUESDAY

DAY 23
NO CARB DAY
No complex carbs with any of your
meals, 0g of “complex” carbs for the day

RECOMMENDED EQUIPMENT:

Core Sliders Jump Rope

GOAL: Perform all (5) workouts

continuously throughout the designated
circuit time & only break on your REST
interval time. (modify as needed)

HIIT #1
*Click the PLAY BUTTON on each page for video demo.
 DAY 23
HIIT 1
LEVEL I - LEVEL III 5 SETS Active: 45 seconds ON Rest: 30 seconds OFF Sets: 5
Rest “as needed” after each full circuit is complete then REPEAT.

A.

JUMP ROPE

B.

KB REACH +
SWINGS

C.

FORWARD -
MID (JUMP) -
REVERSE

D.

WEIGHTED SIT
UPS W/
ROTATION

E.

(SLIDERS)
MOUNTAIN
CLIMBERS

*Complete entire set of (5) listed exercises then REPEAT back to top
 WEDNESDAY

DAY 24
LOW CARB DAY
Carbs in the AM/1st meal & before bed
25-50g “Complex Carbs” total for the day.

RECOMMENDED EQUIPMENT:

Core Sliders Resistance Cables

Super Band

BB2 #5
*Click the PLAY BUTTON on each page for video demo.
 DAY 24
CIRCUIT 1 LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4+ SETS REST (2+ MIN)

1a.
ISOLATED
WEIGHTED
LUNGE: 12-15
EA

1b.
GOBLET
SQUAT: 12-15

1c.
45 DEGREE
STEP BACK
SQUAT +
PRESS: 5-10
EA.

1d.
SQUAT JUMP
BAND PULL
(SUPER-
BAND): 12-15

1e.
WALL SIT: 45
SECONDS

* (1a - 1e = 1 set) Complete entire set of workouts then repeat back to 1a

 DAY 24
CIRCUIT 2 LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4+ SETS REST (2+ MIN)

2a.
HIGH-PULL
DOWNS
(CABLE
RESISTANCE):
15-20

2b.
STRAIGHT
ARM PULL
DOWNS:
12-15

2c.
TRICEP
PUSHDOWN/
EXTENSION:
15-20

2d.
PUSH UPS:
10-15

2e.
PLANK CORE
SLIDER PRESS
OUT
(ALTERNATE):
10-15 EA.

*(2a - 2e = 1 set) Complete entire set of workouts then repeat back to 2a

THURSDAY

DAY 25
LOW CARB DAY
Carbs in the AM/1st meal & before bed
25-50g “Complex Carbs” total for the day.

RECOVERY, REST, STRETCH, FOAM ROLL, OUTSIDE CARDIO, STEADY STATE

(MISS) CARDIO OPTIONS, OR HIIT CARDIO OPTIONS

Page 44-46
 FRIDAY

DAY 26
HIGH CARB DAY
Carbs in your (3) main meals
50-100g “complex” total for the day

RECOMMENDED EQUIPMENT:

Dumbbells Mini Bands

Cable Resistance
Bands

BB2 #6
*Click the PLAY BUTTON on each page for video demo.
 DAY 26
CIRCUIT 1 LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4+ SETS REST (2+ MIN)

1a.
WEIGHTED
SINGLE LEG
STEP UP (LOW
SET UP): 10-15

1b.
SUMO
DEADLIFT
(SUPERBAND):
12-15

1c.
GLUTE
EXTENSION/
THRUST:
12-15

1d.
FORWARD
WALKING
GLUTE WALKS:
20 STEPS EA.

1e.
FIRE HYDRANT
GLUTE RAISE:
15-20

* (1a - 1e = 1 set) Complete entire set of workouts then repeat back to 1a

 DAY 26
CIRCUIT 2 LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4+ SETS REST (2+ MIN)

2a.
MODIFIED
RESISTANCE
DEAD BUG:
10-15 EA.

2b.
STRAIGHT LEG
CORE PUMP:
10-15

2c.
ROPE CLIMB
CRUNCHES:
10 EA.

2d.
BIRD DOG
(KNEE TO
ELBOW):
10-12 EA.

2e.
STRAIGHT
ARM PLANK
WEIGHT
TRANSFER:
10 EA.

*(2a - 2e = 1 set) Complete entire set of workouts then repeat back to 2a

 **Complete either HIIT 2 OR HIIT 5

SATURDAY

DAY 27
NO CARB DAY
No complex carbs with any of your
meals, 0g of “complex” carbs for the day

RECOMMENDED EQUIPMENT:
TREADMILL, STATIONARY BIKE,
STAIRMASTER, ELLIPTICAL

GOAL: Perform 30 sec sprint/max intensity

using treadmill, stationary bike,
stairmaster, elliptical, etc, then slow the
tempo to MINIMAL intensity/walk for 120
sec, then Repeat. Complete as many
rounds as possible in 20-30 min.

*OR OTHER “OUTSIDE HIIT CARDIO

OPTIONS” IF YOU’RE NOT IN GYM SETTING

HIIT #2

HIIT #5
 DAY 27
HIIT 2
Warm up: 5 min walk/jog/slow pace
Active: 30 seconds ON (MAX)
Rest: 120 seconds OFF (SLOW)
Total Time: 20-30 MIN
 DAY 27
HIIT 5
LEVEL I - LEVEL III 5 SETS Active: 45 seconds ON Rest: 30 seconds OFF Sets: 5
Rest “as needed” after each full circuit is complete then REPEAT.

A.

BEAR CRAWL
FWD/REVERSE
+ JUMP SQUAT

B.

MEDIUM BOX
STEP UP/LEG
DRIVE

C.

NEXT SIDE

D.

MEDIUM BOX
SWITCH
STEP UPS

E.

ELEVATED
BENCH DIPS
(ON BOX)

*Complete entire set of (5) listed exercises then REPEAT back to top
 SUNDAY

DAY 28
LOW CARB DAY
Carbs in the AM/1st meal & before bed
25-50g “Complex Carbs” total for the day.

RECOVERY, REST, STRETCH, FOAM ROLL, OUTSIDE CARDIO, STEADY STATE

(MISS) CARDIO OPTIONS, OR HIIT CARDIO OPTIONS

Page 44-46
 MONDAY

DAY 29
LOW CARB DAY
Carbs in the AM/1st meal & before bed
25-50g “Complex Carbs” total for the day.

RECOMMENDED EQUIPMENT:

Dumbbells Mini Bands

Resistance Band

BB2 #7
*Click the PLAY BUTTON on each page for video demo.
 DAY 29
CIRCUIT 1 LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4+ SETS REST (2+ MIN)

1a.
WEIGHTED
GLUTE
BRIDGE: 20

1b.
BANDED HIP
THRUST W/
ABDUCTION:
15.

1c.
HIP THRUST
HOLD (FEET
ON GROUND):
15-20

1d.
ALTERNATE
WEIGHTED
CORE
CRUNCH:
10 EA.

1e.
ALTERNATE
KNEE TO
ELBOW
CRUNCH:
10 EA.

* (1a - 1e = 1 set) Complete entire set of workouts then repeat back to 1a

 DAY 29
CIRCUIT 2 LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4+ SETS REST (2+ MIN)

2a.
SINGLE ARM
SHOULDER
PRESS (ON
KNEE):

2b.
WEIGHTED
BALL PRESS +
TOES: 12-15

2c.
BAND PULL
APARTS (REAR
DELT): 20

2d.
STANDING
FRONT RAISE
(BANDS): 20

2e.
STRAIGHT
ARM
STANDING
MARCHES:
10-15 EA.

*(2a - 2e = 1 set) Complete entire set of workouts then repeat back to 2a

 TUESDAY

DAY 30
LOW CARB DAY
Carbs in the AM/1st meal & before bed
25-50g “Complex Carbs” total for the day.

RECOMMENDED EQUIPMENT:

Barbell Mini Bands

BB2 #8
*Click the PLAY BUTTON on each page for video demo.
 DAY 30
CIRCUIT 1 LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4+ SETS REST (2+ MIN)

1a.
STEP OVER
LUNGE: 10-12

1b.
. SINGLE LEG
KNEE DRIVE +
JUMP: 10-12

PERFORM
1A/1B BEFORE
SWITCHING
LEGS

1c.
CURTSY
LUNGE:
10 EA. SIDE

1d.
BENT OVER
ROW +
DEADLIFT:
12-15

1e.
HYPER-
EXTENSIONS:
12-15.

* (1a - 1e = 1 set) Complete entire set of workouts then repeat back to 1a

 DAY 30
CIRCUIT 2 LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4+ SETS REST (2+ MIN)

2a.
LATERAL
GLUTE
KICKBACK:
10-12

2b.
LATERAL
STRAIGHT LEG
GLUTE KICK:
10-12

PERFORM
2A/2B BEFORE
SWITCHING
SIDES

2c.
CLAM
SHELLS:
12-15

2d.
SIDE SCISSOR
KICK: 10 EA.
SIDE
(2 KICKS=1
REP)

2e.
LOW CABLE
TRUNK TWIST:
10 EA. SIDE

*(2a - 2e = 1 set) Complete entire set of workouts then repeat back to 2a

VIDEO LINKS
Click the links below to access videos from the challenge.

BB2 #1

BB2 #2

BB2 #3

BB2 #4

BB2 #5

BB2 #6

BB2 #7

BB2 #8

HIIT 1

HIIT 2

HIIT 3

HIIT 4

HIIT 5
2023. All rights reserved
@thebank_fitcamp