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HOME GUIDE

12 WEEK PROGRAM

HI YOU

It’s home workout time! You have no idea how excited I am to

own home. Whatever your reason is to

share this guide with you. Spoiler alert,

pick up this guide, it won’t disappoint.

don’t be fooled by the word ‘home’ like I used to be. HA you’re in for a treat.

This isn’t just to help you stay active. It will enhance other aspects of your life

I get it. You’re busy. There isn’t always

as well. This guide is made to build your

the time, the energy or the possibility

confidence and discipline, make you

to go to the gym. Or maybe, you prefer

feel strong and in control, and work on

to workout from the comfort of your

yourself for yourself. Are you ready?

2

CONTENTS

B E F O R E S TA R T I N G

Expectations 6 Equipment Needed

8

Transformation Time

9

THE NITTY-GRITTY OF TRAINING

What I Wish I Knew

11

Form 12 Mind Muscle Connection

13

Breathing 14 Range of Motion

15

Tempo 16 Progressive Overload

17

ESSENTIALS

The Plan

20

Warm Up

21

Cool Down

22

Cardio 23 3

THE PROGRAM

Your Workouts

25

Phase 1 Weeks 1-4 29 Phase 2 Weeks 5-8 39 Phase 3 Weeks 9-12 49 YOU'RE FINISHED

Alternative Exercises

64

Video Demonstrations

66

Support 67

4

#1. Before Starting 5

E X P E C TAT I O N S

You - of course - want to know what you are getting yourself into, so let’s give a little heads up about your program! I get it, changing up your workouts

so you can use the previous sessions

keeps it challenging and fun. No one

as an accurate benchmark. This guide

wants to keep doing the same things

contains three different phases of

over and over again. At the same

four weeks that are set up to increase

time, most people thrive off progress.

intensity over time. That’s a total of

Progress equals happiness right?

twelve weeks of fun (and hard work, let’s not get it twisted here)!

When it comes to training, sticking to something for a longer period of time

You can either follow a three, a four,

means that you can easily compare

or a five day split. You can alternate

sessions to ensure progress. It also

between how many days per week

gives some time to build your skill.

you want to train, depending on your

Luckily for us, this guide contains the

schedule, on whether you have other

perfect mix of both.

sports activities planned or any other reason that might pop up! Whatever

Every training day of the week is

works best for you.

different. This means that you’re not dreading a workout because you

We’re not done yet. Next to the

already did the same one the day

workouts, this guide also suggests

before (and the day before that).

a weekly cardio and daily step goal

But, you’ll repeat the same week of

in order to keep your activity up and

workouts for four consecutive weeks

maximize results. Woo!

6

Time for some real talk. Relying on motivation isn’t your best bet here. I said it a million times before, and

responsibility to reach your results.

I’ll say it again. You cannot rely on

Only you can do it for you. No one

motivation to get anything done. There

else. But at the same time, it is also

will be days where you don’t feel like

important to be kind to yourself. Did

going. There will be sessions where you

you fall off track? That’s ok. Just try to

will get frustrated because you weren’t

get back on it as quickly as possible.

able to do what you set out to do. That happens.

I’m not going to lie to you, it isn’t always going to be easy. But it is so

It’s up to you to keep yourself

worth it. Even if you are busy, make it a

accountable. Get used to pushing

priority. Make yourself a priority!

yourself on a daily basis. It is your

7

EQUIPMENT NEEDED

This is a home-based guide including a lot of bodyweight exercises that don’t require additional resistance to be effective. But, you’ll see me add some different

that allows you to do exercises as the

forms of resistance as dumbbells and

dumbbell shoulder press (around ten

resistance bands here and there.

reps).

If you don’t have dumbbells or

Resistance bands are also a great

resistance bands, you can also use

accessoire, as they don’t take up a

something else that is the right weight

lot of space and they can add a lot

and easy to hold. Make sure to listen

of extra resistance. Shameless plug

to your body and evaluate your form

here? I think it’s time! Check out:

before adding resistance.

gainsbybrains.com to find your fav fitness accessories.

If you are looking to purchase some dumbbells, I’d invest in a lighter and in

Next to that, make sure to have a stable

a heavier pair. What I found works best,

seat or bench available. There are some

is to have one pair of dumbbells that

exercises that require you to step up, sit

allows you to do exercises as lateral

down, elevate your shoulders or elevate

raises (around ten reps), and one pair

your heels.

8

T R A N S F O R M AT I O N T I M E

It’s important to document where you are now, especially if you don’t want to stay there. This is regardless of whether you

I also highly recommend to write down

have physique based goals or not.

what you want to acomplish in the

Sometimes we get caught up in the

next twelve weeks. Having clear goals

journey and forget how far we’ve

makes it easier to progress compared

already come. Take photos, take

to training without specific aim. Trust

measurements, keep a log of how you

me, in a little while you’ll be happy that

are feeling and / or get started with a

you did!

mind journal.

9

#2. The Nitty-Gritty of Training

W H AT I W I S H I K N E W

The little things are key. They make big things happen. I believe that things happen for a

After reading and implementing this

reason, and that we have to try to make

yourself, you might realise that you

sure that our comeback is stronger

have to take a few steps backwards. You

than the setback. You either win or you

might have to decrease the loads you

learn right?

are using or maybe you realised that you weren't fully in tune with your body after

But.. If I could go back in time and

all. But this is a learning opportunity

give myself some extra advice so that

that allows you to build a new and solid

I could change my approach, I would

foundation. Trust me, it is so worth it.

explain all topics I’m about to cover in

These things will make a big difference

this section.

in the effectiveness of your workouts, and thus to the results you will get.

11

FORM

Form is key for a number of reasons. First of all, it minimizes the chances

Let’s say you are starting to lift, and you

of injury. Health and happiness are

notice that you are maintaining good

the ultimate goals, and injury doesn’t

form with lighter weight, but cannot

really fit into either of those categories.

maintain it when lifting heavier. That

Second of all, good form means that

means that you aren’t strong enough

you efficiently execute the exercise.

yet. Take your time to build strength

That means more bang for your buck.

and increase when you are ready. If you aren’t able to maintain good

B U T W H AT E X A C T L Y I S G O O D

form with no weight, it’s most likely

FORM?

due to mobility issues or because you don’t fully understand the movement

That’s hard to pinpoint as it depends

pattern of a specific exercise yet. No

on the exercise executed and the

need to rush here, take time to work on

person performing the exercise. As a

these things before adding weight.

general description, it is lifting through the efficient full range of motion while

Make sure to regularly check your

following the desired movement

form, record your lifts and compare it

pattern, controlling your tempo and

to the technique demonstrated in the

not using momentum. I do need to

videos provided. You can also have an

make an exception here, as there

experienced lifter help with evaluating

are moments where you want to use

technique.

momentum, but that’s only when it’s intended during certain times and with

Just know that everyone is built

certain exercises.

differently, and that optimal technique can look different between individuals.

12

MIND MUSCLE CONNECTION

Lifting is so much more than physical training. It has a huge mental aspect as well. I’ve

Focusing on this connection is mainly

said it before, training builds discipline.

important when it comes to isolation

You have to keep showing up, put in

exercises. Isolation exercises target a specific

the work now to reap benefits long-

muscle group. You want to consciously

term and you have to fight through

think about moving the intended muscle.

your mind wanting to give up before

If you struggle with this, lowering your

your body does. Next to all of that, you

tempo, closing your eyes (only if balance

can also use your mind to get more out

isn’t an issue) or tapping on the intended

of your training. That’s exactly where

muscle when exercising can help!

the mind muscle connection is of importance.

On the contrary, compound lifts are exercises that work several muscle groups

Movement is controlled by the brain.

simultaneously. With these technical lifts

Improving this communication means

(the squat, deadlift and overhead press) you

that you can recruit more muscle fibers

want to focus on moving your body as a

and increase the quality of the muscle

whole, instead of focusing on single muscle

contraction.

groups using the mind muscle connection.

13

B R E AT H I N G

Confession time, I have the tendency to hold my breath during training to help with creating tension and pressure in my core. However, holding your breath

through your nose right before the

decreases oxygen supply to your body.

eccentric part of the lift. The eccentric

The more you move, the more oxygen

part of the lift is when the targeted

you need. Instead of holding your

muscle is lengthening. During the

breath, we have to work with it!

most challenging part of the lift, the concentric phase (when you are

The game plan when it comes to

contracting the targeted muscle), you

breathing during exercise is to inhale

should breath out through your mouth.

14

RANGE OF MOTION

What you pay attention to grows. That is definitely true when it comes

Becoming the best version of yourself

to training. You grow stronger in what

means lifting through the full range

you train, so neglecting part of the

of motion and leaving your ego at the

movement by not training full range of

door. It doesn’t matter whether that is

motion means that you can become

the gym door, or your own front door.

weaker in that portion of the lift compared to the rest.

15

TEMPO

This is the rate at which you perform the reps and this guides you on how fast or slow you should go through the movement. It is most often indicated with 4 digits,

• T H E T H I R D D I G I T ( 1 ) is the

looking something like this: 2 1 1 1 . Each

concentric portion of the lift (where

number refers to a specific portion

the muscle is shortening). For the

of an exercise and indicates what the

squat, this is when you press the bar

duration should be in seconds:

up. You have one second to perform this part of the movement (following

• T H E F I R S T D I G I T ( 2 ) is the

the example), thus be explosive!

eccentric portion of the lift (where the muscle lengthens). For the

• T H E F O U R T H D I G I T ( 1 ) is the top

squat, this is when the bar is

of the movement, sometimes this

lowering. Using the example above,

digit is not mentioned & in that case,

it means that it should take you two

the rest at the top of the movement

seconds to complete the eccentric

is zero seconds. For the squat, this

portion of the lift

is when you are standing up tall. If the 4th digit is (1) for the squat, this

• T H E S E C O N D D I G I T ( 1 ) is the

means that you should stay and

mid-point of the lift. For the squat,

contract the targeted muscles at the

this is at the bottom of the squat.

top of the movement for one second

The example above shows that

before going down again.

you should stay at the bottom of the squat for 1 second before

Tip: If something is indicated with an X, it

transitioning to the next portion of

means that you have to explode and be as

the lift!

quick as possible.

16

PROGRESSIVE OVERLOAD

So.. by now you are probably wondering how you know whether you are on the right track from session to session? You often hear people say that they

a day or two post-exercise, and can

had such a good workout, because

last for 72 hours or more. You won’t

they couldn’t walk straight for three

experience DOMS once your muscles

days after training legs. They are

get familiar with the specific training

referring to DOMS, or delayed onset

stimuli, they will adapt to it and react

muscle soreness.

less strong! But that doesn’t mean that your training wasn’t good. It’s quite the

DOMS usually happens when you start

opposite actually. DOMS is not a good

a new training routine and / or expose

indicator of making progress. Instead,

your muscles to new or increased

you should be focused on progressively

training stimuli. It often develops after

overloading your muscles over time.

17

Oh oh progressive overload. I wish I

access to weights, you can increase

knew what this meant when I first

the resistance over time. But this isn’t

started. Instead of keeping track of my

the only way to ensure progressive

workouts, I just went in and used some

overload.

weights that felt challenging. Did I use those weights last session as well?

Needing less rest to recover, being

Absolutely no idea.

able to perform more reps in the same amount of time (while

The principle of progressive overload

maintaining proper form), having

means that in order for your muscles

more control, doing more in the same

to grow, to get stronger and to increase

amount of time, increasing training

performance, you need to gradually

volume, increasing training frequency

increase the training stimulus over

and / or increasing time under tension

time.

are all ways to progressively overload your muscles. As you can tell by the

PROGRESSIVE OVERLOAD 101

list, there are enough variables to change over time to ensure making

It starts with what you can do while

progress, even if you don’t have

maintaining good form and going

weights available! Only adjust one

through the full range of motion.

variable over time, as you’ll only know

Once you built a foundation, it’s about

for sure whether you made progress

increasing stimulus over time. This can

if you perform the lifts in the exact

be done in a variety of ways. If you have

same way.

18

#3. Essentials 19

THE PLAN

Sweaty supersets, challenging giant sets, differences in tempo and a variety of rep ranges, this guide means business. Transforming your lifestyle doesn’t

a separate thing that no one wants

start with the first set of the first

to be doing. Trust me, I've been

exercise of your workout, and it doesn’t

there. Many, many times. However,

end with the last rep that day. It’s so

rule number one is to never ever

much more than that. That’s why this

skip your warm up. And I will hold

section covers how you can get your

you to that!

body ready to train, and how you can get your body back to its resting state

Oh and before I forget to mention

afterwards.

it.. We’re also talking cardio here, as it’s important to take care of your

Warming up is a key element of your

cardiovascular health. Got to keep

training, even though it's often seen as

those steps up!

20

WA R M U P

Never ever skip your warm up! It doesn’t just help with preventing

A dynamic warm up is when

injury, it’s also a great way to get

you perform slow and controlled

yourself pumped: put your headphones

movements through their full range

in, pick your fav workout song &

of motion! Examples are: leg swings,

increase the volume (but not too

arm and hip circles, hip twists, walking

much)! You can do whatever gets your

lunges with trunk rotation and / or high

heart rate up, makes your body feel

steps. You can add any other exercises

warm and ready to work, but I’ll share

here, as you might feel tight in some

my warm up secrets with you below.

spots or have some areas that require a bit of extra attention.

I always start my warm up with five to ten minutes of light activity on aerobic

You can also take some time to foam

equipment of choice. After that, I move

roll muscle groups, as it can help with

on to a dynamic warm up, and / or

increasing your range of motion.

some foam rolling.

WA R M U P R O U T I N E

Start with five to ten minutes of low intensity cardio, then continue with the dynamic warm-up. Perform ten reps (per side) of the following exercises, repeat circuit two times in total. FRONT-TO-BACK LEG SWINGS

LUNGE REACH

SIDE-TO-SIDE LEG SWINGS

F O R WA R D A R M C I R C L E S

KNEE HOLDS

B AC K WA R D A R M C I R C L E S

WA L KO U T P L A N K

CROSS BODY ARM SLAPS

If needed, you can foam roll to work on trigger points or specific ‘knots’ that can form in muscles. 21

COOL DOWN

After putting in the work and getting a sweat on, it’s time to bring your body back to its normal resting state. The cool down phase after your

some extra attention and focus on that.

workout can include some low

Take a deep breath on through your

intensity cardiovascular activity, foam

nose, hold it for a little bit and then

rolling and / or some static stretching!

exhale slowly through your mouth

When it comes to static stretching,

as you push a little deeper into each

try to assess what feels tight or needs

stretch. Hold for the desired time.

22

CARDIO

Cardio isn’t just something you can do if you want to get shredded. It is important for building your overall

keep track of your steps by having a

cardiovascular health, as it helps with

step / activity tracker, smart watch or

strengthening your heart.

your phone. If you’re using your phone, make sure to have it on you at all times.

The total recommended cardio changes per training phase, and depends on the

LISS cardio is when you do light cardio

training split you plan to follow. Your

at a consistent pace for longer periods

cardio routine consists of two different

of time. You can do anything you

parts. The first part is a recommended

prefer, walking, hiking, cycling, rowing,

daily step goal, the second part is your

swimming or you can use cardio

recommended weekly low intensity

equipment. In terms of heart rate, I try

steady state (LISS) cardio.

to stay in the zone between 60-65% max HR.

Having a daily step goal helps with your NEAT level, or the Non-Exercise Activity

Ideally, you want to separate cardio

Thermogenesis. This might sound a bit

and weight lifting days. If you’re

intense, but it’s the energy expended for

having a busy week and can’t combine

everything we do that is not sleeping,

everything – no worries! In terms of

eating or training. As you can imagine,

priorities, always dedicate most of your

having a daily step goal helps with

energy towards your workouts. Your

keeping your NEAT up! Speaking from

second priority is your daily steps. After

my own experiences, it makes a huge

that, it’s about your recommended

difference in calories burned. You can

weekly LISS cardio.

23

#4. The Program

YOUR WORKOUTS

How to read the workouts and implement the training routine. The section about progressive overload

to get results. Therefore, your workout

shows the importance of sticking to

plan is divided into three different

the same workouts for a certain period

phases.

of time, as this allows you to use the numbers from the previous sessions as

PHASE ONE

a benchmark. Next to that, it gives you the time needed to develop skills to

The workouts in these first four weeks

perform the exercises.

consist of supersets of exercises targeting your lower body and your

However, you don’t want to keep doing

upper body. A superset is where you

the same weekly workouts for too long.

perform two exercises consecutively

First of all, that’s not very interesting

with minimal to no rest in between the

and we want to be challenged!

exercises. You can rest after finishing a

Secondly, your body can adapt to it

superset. The exercises are performed

and plateau. Changing your training

with medium tempo and in a medium

periodically means that you’ll continue

rep range.

25

PHASE TWO

PHASE THREE

The workouts from this phase consist of

The final phase of the program

antagonist tri and giant sets. Antagonist

contains agonist trisets, where a

sets are when you pair opposite muscle

distinction is made between push, pull,

groups. Examples are the quads and

anterior leg and posterior leg exercises.

hamstrings, chest and back or biceps

The first exercise of the triset is in the

and triceps. With a triset, there are three

low to medium rep range with slower

exercises in one set. And with a giant

tempo, followed by an exercise in the

set, there are four different exercises

medium rep range with medium

in one set. This phase has an increased

tempo, and the third exercise is in the

intensity compared to the previous

higher rep range with a fast tempo.

phase, and total volume is higher. The

Intensity of the workouts is increased

exercises are performed with medium

in this phase compared to phase two,

tempo and in a medium rep range.

total volume is higher as well.

26

Each phase starts with an overview of your weekly schedule so you know what you’re up to. The days aren’t set in stone, you can

R E P S are the number of times you

change this up depending on what

perform a specific exercise.

works best for you, your body and schedule.

A N A S T E R I X * after the exercise

name indicates that it is a unilateral Now that you have the overview and

exercise, and that you should perform

know exactly what to do, it’s time

the stated reps per side.

to start your workouts! Warm ups aren’t included in the schedule itself,

S E T S are the number of cycles of

but please don’t forget to warm up

reps that you complete.

properly. An example warm up routine can be found on page 21.

T E M P O refers to how fast or slow you

should perform different parts of an All exercises are paired into supersets,

exercise.

trisets or even giant sets. You should perform all paired exercises back-

T H E M U S C L E G R O U P intended to

to-back with minimal to no rest in

target is indicated after the exercise

between. After performing a set, you

name.

can take a break. Try to stick to the recommended rest period.

27

Let’s look at Phase 1, Workout 1. This workout starts with a superset,

To help with your form, photos with

as two exercises are paired. The

tips are included. You can also click the

exercises in this superset are glute

exercise name or corresponding photos to

bridges and bodyweight lateral raises.

access the videos to see me perform the

You should repeat the superset three

exercises. Alternatively, you can look up

times (sets), and do 12-15 reps per

the list with exercises and corresponding

exercise (reps). Starting with glute

video demonstrations that's included

bridges, try to hit 12-15 reps. If you are

at the end of this guide. Are there some

able to do 15 reps per set with good

exercises you cannot do? See the list with

form, you can manipulate one of the

alternative exercises to replace them.

variables to progressively overload your muscles. After finishing the 12-

TO S U M M A R I Z E :

15 reps, you immediately move on to the bodyweight lateral raise. Since the

• Complete three, four or five workouts

bodyweight lateral raise is a unilateral

per week, including warm up and cool

exercise (indicated with an *), you

down.

should do 12-15 reps with your left side, and 12- 15 reps with your right side. Start with your weaker side first.

• Try to stick to your recommended daily step goal.

Tempo is 2011. • Do your recommended weekly low After finishing with the bodyweight

intensity steady state cardio sessions.

lateral raises, you finished your first

Preferably on days when you are not

set of the superset, and can take a

lifting.

break of 30-60 seconds! After finishing all sets, you continue with the next superset. Pay extra attention to the

• After four weeks, you enter a new training phase.

reps in Phase 3, as they differ per exercise within the sets.

• Repeat until the 12 weeks are done.

The moment we’ve all been waiting for! Let’s dive into your workouts.

28

PHASE 1

Weeks 1-4

PHASE 1

SCHEDULE

3 Day Schedule

4 Day Schedule

5 Day Schedule

Daily Steps: 8-10k

Daily Steps: 8-10k

Daily Steps: 8-10k

MON

MON

MON

Workout 1

Workout 1

Workout 1

TUE

TUE

TUE

25 min LISS

Workout 2

Workout 2

WED

WED

WED

Workout 2

20 min LISS

30 min LISS

THU

THU

THU

25 min LISS

Workout 3

Workout 3

FRI

FRI

FRI

Workout 3

Workout 4

Workout 4

S AT

S AT

S AT

20 min LISS

Workout 1

SUN

SUN

SUN

*Click on the workout to be taken directly to that page.

30

PHASE 1

WORKOUT 1

*Remember you can click the exercise name or its photos to view a video of the exercise!

Superset A

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Glute Bridge Glutes

SETS: 3

TEMPO: 2011

Drive through heels. Extend hips upwards. Squeeze glutes.

Bodyweight Lateral Raise* Shoulders

TEMPO: 2011

Forearm half plank position to start. Move body up and out.

Superset B

R E P S : 1 2 - 1 5 (*per side)

1

R E S T : 3 0 - 6 0 s (per set)

Rep Squat Quads

SETS: 3

TEMPO: 2210

Repeat half bottom range of motion. Keep knees in direction of toes.

Lying Lat Pulldown Back

TEMPO: 2010

Keep head straight. Pull elbows down and in.

Superset C

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Curtsy Lunge* Glutes

SETS: 3

TEMPO: 3010

Keep chest up. Take lateral step behind front leg. Push through front leg.

Power Push Away Shoulders

TEMPO: 20X0

Hands wider than shoulder width. Push diagonally backwards.

Continued on next page 3 1

PHASE 1

W O R K O U T 1 Continued

Superset D

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Sliding Leg Curl Hamstrings

SETS: 3

TEMPO: 40X0

Glutes are elevated. Keep thighs in a straight line with upper body.

Bent Over Row Back

TEMPO: 2011

Knees slightly bent. Keep spine neutral. Torso stays stationary.

Superset E

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Plank Shoulder Tap* Core

SETS: 3

TEMPO: ----

Wrists under shoulders. Touch shoulder with opposite hand. Don't rotate at hips.

Reverse Crunch Core

TEMPO: 2011

Bring knees towards chest. Don't arch lower back.

32

PHASE 1

WORKOUT 2

Superset A

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Squat Pulse Quads

SETS: 3

TEMPO: 1010

Repeat bottom two-third range of motion. Don't lock out at the top.

Sliding Pulldown Back

TEMPO: 2010

Pull elbows down. Focus on squeezing lats.

Superset B

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Step Up* Glutes

SETS: 3

TEMPO: 2111

Push through heel to lift body. Keep leg close to platform.

Arnold Press Shoulders

TEMPO: 3010

Squeeze glutes to keep torso upright. Externally rotate while you press.

Superset C

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Bulgarian Split Squat* Glutes

SETS: 3

TEMPO: 3010

Lower to feel stretch in glutes. Elevate back foot. Lower elevation is easier.

Bent Over Rear Delt Row Shoulders

TEMPO: 2011

Wrists are pronated. Lift upper arms perpendicular to torso.

Continued on next page 3 3

PHASE 1

W O R K O U T 2 Continued

Superset D

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

B-Stance RDL* Hamstrings

SETS: 3

TEMPO: 2111

Slightly more narrow stance. Toes of back leg in line with heel of front leg.

Diamond Push Up Triceps

TEMPO: 2010

Hands form diamond shape. Keep elbows tucked. Keep body in straight line.

Superset E

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Get Up* Core

SETS: 3

TEMPO: 2111

One leg close to body. Push through heel. Reach one arm to ceiling.

Bicycle Crunch* Core

TEMPO: 2011

Don't pull neck. Keep shoulder blades off ground.

34

PHASE 1

WORKOUT 3

Superset A

R E P S : 1 2 - 1 5 (*per side)

1

R E S T : 3 0 - 6 0 s (per set)

Rep Sumo Squat Glutes

SETS: 3

TEMPO: 2210

Repeat bottom half of rep. Knees travel in line with toes.

Pike Push Up Shoulders

TEMPO: 2010

Hands shoulder width apart. Body forms upside down V.

Superset B

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Elevated Split Squat* Glutes

SETS: 3

TEMPO: 2010

Elevate front foot. Lower to stretch glute. Push through heel of front foot.

Back Lift Back

TEMPO: 2011

Lie down on ground. Raise back by pressing elbows into ground.

Superset C

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Side Lying Hip Abduction* Glutes

SETS: 3

TEMPO: 2011

Bend legs at knees. Squeeze glutes. Lower half of bottom leg stays on ground.

Lateral Raise Shoulders

TEMPO: 2011

Lead with elbows. Keep elbows slightly bent. No swinging.

Continued on next page 3 5

PHASE 1

W O R K O U T 3 Continued

Superset D

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Squat Up And Down Quads

SETS: 3

TEMPO: 2020

Keep upright position. Keep transitioning from squat to kneeling position.

Superman Back

TEMPO: 2012

Arms and legs fully extended. Lift chest, arms and legs off ground.

Superset E

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Commando Core

SETS: 3

TEMPO: ----

Wrists under shoulders. Come down to forearms. Don't rotate at hips.

Leg Raise Core

TEMPO: 3011

Keep lower back on ground. Keep legs straight.

36

PHASE 1

WORKOUT 4

Superset A

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Single Leg Hip Thrust* Glutes

SETS: 3

TEMPO: 2111

Push through heel of front leg. Start with weaker side.

Cobra Push Up Chest

TEMPO: 2010

Push upper body away from ground. Lower yourself back down.

Superset B

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Lateral Squat* Quads

SETS: 3

TEMPO: 2010

Knees travel in line with toes. Keep other leg straight.

Bent Over Row Back

TEMPO: 2011

Knees slightly bent. Keep spine neutral. Torso stays stationary.

Superset C

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Glute Kickback* Glutes

SETS: 3

TEMPO: 2011

Hands and knee on ground. Knee in bent position. Extend leg back and up.

Around The World Shoulders

TEMPO: 2020

Keep elbows slightly bent. Move elbows by creating semi circle.

Continued on next page 3 7

PHASE 1

W O R K O U T 4 Continued

Superset D

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Narrow Stance Lunge* Quads

SETS: 3

TEMPO: 2010

Avoid back leg drift. Knees travel in line with toes.

Drag Curl Biceps

TEMPO: 3011

Palms face forward. Keep elbows close to body. Bring elbows back.

Superset E

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Reverse Plank Toe Touch* Core

SETS: 3

TEMPO: ----

Start on hands and knees. Keep core tight. Touch feet with opposite hands.

Mountain Climber* Core

TEMPO: ----

Keep core engaged. Back stays straight. Bring knees forward.

38

PHASE 2

Weeks 5-8

PHASE 2

SCHEDULE

3 Day Schedule

4 Day Schedule

5 Day Schedule

Daily Steps: 10-12k

Daily Steps: 10-12k

Daily Steps: 10-12k

MON

MON

MON

Workout 1

Workout 1

Workout 1

TUE

TUE

TUE

35 min LISS

Workout 2

Workout 2

WED

WED

WED

Workout 2

30 min LISS

40 min LISS

THU

THU

THU

35 min LISS

Workout 3

Workout 3

FRI

FRI

FRI

Workout 3

Workout 4

Workout 4

S AT

S AT

S AT

30 min LISS

Workout 1

SUN

SUN

SUN

40

PHASE 2

WORKOUT 1

Triset A

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Hip Thrust Glutes

SETS: 3

TEMPO: 2111

Keep chin and ribs tucked. Fully extend hips.

Lying Leg Curl Hamstrings

TEMPO: 3010

Lie face down on ground. Curl legs up. Keep upper legs on ground.

Inner Leg Lift* Quads

TEMPO: 2011

Lie on your side. Keep bottom leg as straight as possible as you lift it up.

Giant Set B

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Shoulder Press Shoulders

SETS: 3

TEMPO: 3110

Squeeze glutes to keep torso upright. Weights move in straight line.

Bent Over Row Back

TEMPO: 2012

Knees slightly bent. Keep spine neutral. Torso stays stationary.

Push Up Chest

TEMPO: 2010

Start in strong plank position. Squeeze your pecs.

Tricep Dip Triceps

TEMPO: 2110

Keep body close to chair. Lower until elbows are 90 degrees.

Continued on next page 4 1

PHASE 2

W O R K O U T 1 Continued

Triset C

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Squat Press Quads

SETS: 3

TEMPO: 10X0

Palms face each other. Elbows pointing forward. Keep chest up.

Reverse Hyper Glutes

TEMPO: 2012

Hips hang off platform.

Squeeze glutes to raise legs.

Lateral Walk* Glutes

TEMPO: 2010

Wide stance. Take small steps. Externally rotate hips.

Superset D

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Cross Body Under Kick* Core

SETS: 3

TEMPO: 2111

Start on hands and feet.

Perform under kick from side to side.

Hip Lift Core

TEMPO: 2111

Exhale when contracting abs. Extend legs towards ceiling.

42

PHASE 2

WORKOUT 2

Triset A

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Romanian Deadlift Hamstrings

SETS: 3

TEMPO: 2111

Spine neutral. Push hips back. Thrust forward.

Heels Elevated Goblet Squat Quads

TEMPO: 2210

Hold weight close to chest. Keep chest up. Heels slightly elevated.

Seated Hip Abduction Glutes

TEMPO: 2012

Keep upper body stationary. Externally rotate hips.

Giant Set B

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Push Up Renegade Row Chest

SETS: 3

TEMPO: 2012

Shoulders over wrists. Don't rotate at hips. Drive elbows back not up.

Lateral Raise Shoulders

TEMPO: 2011

Lead with elbows. Keep elbows slightly bent. No swinging.

Sliding Pulldown Back

TEMPO: 2010

Pull elbows down. Focus on squeezing lats.

Alternate Dumbbell Curl* Biceps

TEMPO: 2011

Rotate palms as you curl. Keep upper arms stationary. Squeeze biceps.

Continued on next page 4 3

PHASE 2

W O R K O U T 2 Continued

Triset C

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Front Squat Quads

SETS: 3

TEMPO: 2010

Sit straight down. Keep torso upright.

Single Leg Glute Bridge* Glutes

TEMPO: 2111

Keep one leg off ground. Drive through heels. Start with weaker side.

Heel Touch Lunge* Glutes

TEMPO: 2111

Take step back. Knees in line with toes. Touch heel with hands.

Superset D

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Plank Leg Kick Into Knee In* Core

SETS: 3

TEMPO: 2111

Keep back straight. Squeeze glute to bring leg out. Bring knee to chest.

Reverse Crunch Core

TEMPO: 2011

Bring knees towards chest. Don't arch lower back.

44

PHASE 2

WORKOUT 3

Triset A

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Reverse Lunge* Glutes

SETS: 3

TEMPO: 3010

Take step back. Knees in line with feet. Drive through heel of front leg.

Squat Into Calf Raise Quads

TEMPO: 2112

Press all the way up your toes. Hold top position.

Long Leg March* Hamstrings

TEMPO: 2010

Keep body in straight line.

Perform alternating straight leg raise.

Giant Set B

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Rotational Push Up* Chest

SETS: 3

TEMPO: 2111

Do a push-up, then shift weight to one side and rotate body.

Prone Arm Circle Back

TEMPO: 2121

Keep chest, arms and legs off ground. Palms face up at end position.

Arnold Press Shoulders

TEMPO: 3010

Squeeze glutes to keep torso upright. Externally rotate while you press.

Bent Over Rear Delt Fly Shoulders

TEMPO: 2011

Keep torso stationary. Elbows slightly bent. Bring weights out, not back.

Continued on next page 4 5

PHASE 2

W O R K O U T 3 Continued

Triset C

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Skater* Quads

SETS: 3

TEMPO: 2111

Hop from side to side. Knees slightly bent. Touch opposite foot with hand.

Heels Elevated Glute Bridge Glutes

TEMPO: 2111

Elevate your feet. Drive through heels. Extend hips upwards.

Rolling Squat Quads

TEMPO: 3010

Stand up tall. Roll back to shoulders. Bring knees to chest.

Superset D

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Side Plank Knee Elbow* Core

SETS: 3

TEMPO: 2111

Feet are stacked. Body forms straight line. Touch knee with elbow.

Leg Raise Core

TEMPO: 3011

Keep lower back on ground. Keep legs straight.

46

PHASE 2

WORKOUT 4

Triset A

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Clean And Press* Quads

SETS: 3

TEMPO: 10X0

Keep back straight. Thrust elbows forward. Press weight overhead.

Elevated Lateral Lunge* Quads

TEMPO: 2010

Knees travel in line with toes.

Lower until knee is about 90 degrees.

Fire Hydrant* Glutes

TEMPO: 2111

Hands and knees on ground. Knee in bent position. Move knee away from body.

Giant Set B

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Pike Push Up Shoulders

SETS: 3

TEMPO: 2010

Hands shoulder width apart. Body forms upside down V.

Lying Lat Pulldown Back

TEMPO: 2010

Keep head straight. Pull elbows down and in.

Chest Press Chest

TEMPO: 2110

Elbows at 45 degree angle. Scapulae retracted and depressed.

BW Tricep Extension Triceps

TEMPO: 2210

Keep body straight.

Push up by locking arms out.

Continued on next page 4 7

PHASE 2

W O R K O U T 4 Continued

Triset C

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Lunge* Quads

SETS: 3

TEMPO: 3010

Keep chest out. Knees stay in line with toes.

Frog Pump Glutes

TEMPO: 2112

Bottom of feet together. Keep heels close to glutes. Bridge into air.

Sumo Squat Glutes

TEMPO: 2011

Wide stance. Slight toe flare. Knees travel in line with toes.

Superset D

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Mountain Climber* Core

SETS: 3

TEMPO: ----

Keep core engaged. Back stays straight. Bring knees forward.

Bicycle Crunch* Core

TEMPO: 2011

Don't pull neck.

Keep shoulder blades off ground.

48

PHASE 3

Weeks 9-12

PHASE 3

SCHEDULE

3 Day Schedule

4 Day Schedule

5 Day Schedule

Daily Steps: 12-14k

Daily Steps: 12-14k

Daily Steps: 12-14k

MON

MON

MON

Workout 1

Workout 1

Workout 1

TUE

TUE

TUE

45 min LISS

Workout 2

Workout 2

WED

WED

WED

Workout 2

40 min LISS

45 min LISS

THU

THU

THU

45 min LISS

Workout 3

Workout 3

FRI

FRI

FRI

Workout 3

Workout 4

Workout 4

S AT

S AT

S AT

40 min LISS

Workout 1

SUN

SUN

SUN

50

PHASE 3

WORKOUT 1

Triset A

A 1 R E P S : 8 - 1 0 (*per side) A 2 R E P S : 1 2 - 1 5 (*per side) A 3 R E P S : 1 5 - 2 0 (*per side)

R E S T : 3 0 - 6 0 s (per set)

A1 Bulgarian Split Squat* Glutes

SETS: 3

TEMPO: 3010

Lower to feel stretch glutes. Elevate back foot. Lower elevation is easier.

A2 Reverse Hyper Glutes

TEMPO: 2112

Hips hang off platform.

Squeeze glutes to raise legs.

A3 Lying Hip Abduction* Glutes

TEMPO: 2010

Bend legs at knees. Squeeze glutes.

Lower half of bottom leg stays on ground.

Triset B

B 1 R E P S : 8 - 1 0 (*per side) B 2 R E P S : 1 2 - 1 5 (*per side) B 3 R E P S : 1 5 - 2 0 (*per side)

R E S T : 3 0 - 6 0 s (per set)

B1 Push Up Chest

SETS: 3

TEMPO: 3010

Start in strong plank position. Squeeze your pecs.

B2 OH Tricep Extension Triceps

TEMPO: 2210

Keep elbows in. Raise dumbbell straight overhead. Only forearms move.

B3 Around The World Shoulders

TEMPO: 2020

Keep elbows slightly bent.

Move elbows by creating semi circle.

Continued on next page 5 1

PHASE 3

W O R K O U T 1 Continued

Triset C

C 1 R E P S : 8 - 1 0 (*per side) C 2 R E P S : 1 2 - 1 5 (*per side) C 3 R E P S : 1 5 - 2 0 (*per side)

R E S T : 3 0 - 6 0 s (per set)

C1 Chair Pistol Squat* Quads

SETS: 3

TEMPO: 3110

Stand in front of chair. Reach one leg into air. Control lowering phase.

C2 Squat Press Quads

TEMPO: 20X0

Palms face each other. Elbows pointing forward. Keep chest up.

C3 Lunge* Quads

TEMPO: 2010

Keep chest out. Knees stay in line with toes.

Triset D

D 1 R E P S : 8 - 1 0 (*per side) D 2 R E P S : 1 2 - 1 5 (*per side) D 3 R E P S : 1 5 - 2 0 (*per side)

R E S T : 3 0 - 6 0 s (per set)

D1 Sliding Pulldown Back

SETS: 3

TEMPO: 3010

Pull elbows down. Focus on squeezing lats.

D2 Prone Arm Circle Back

TEMPO: 2121

Keep chest, arms and legs off ground. Palms face up at end position.

D3 Alternate Hammer Curl* Biceps

TEMPO: 2011

Palms face torso. Keep upper arms stationary. Focus on squeezing biceps.

Continued on next page 5 2

PHASE 3

W O R K O U T 1 Continued

Superset E

R E P S : 1 0 - 1 2 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Side Plank Knee Elbow* Core

SETS: 3

TEMPO: 2111

Feet are stacked. Body forms straight line. Touch knee with elbow.

Hip Lift Core

TEMPO: 2111

Exhale when contracting abs. Extend legs towards ceiling.

53

PHASE 3

WORKOUT 2

Triset A

A 1 R E P S : 8 - 1 0 (*per side) A 2 R E P S : 1 2 - 1 5 (*per side) A 3 R E P S : 1 5 - 2 0 (*per side)

R E S T : 3 0 - 6 0 s (per set)

A1 Single Leg Hip Thrust* Glutes

SETS: 3

TEMPO: 3112

Push through heel of front leg. Start with weaker side.

A2 1

Rep Sumo Squat Glutes

TEMPO: 3011

Repeat bottom half of rep.

Knees travel in line with toes.

A3 Straight Leg Lift* Glutes

TEMPO: 2010

Hands and knee on ground. Keep leg straight. Move leg away from body.

Triset B

B 1 R E P S : 8 - 1 0 (*per side) B 2 R E P S : 1 2 - 1 5 (*per side) B 3 R E P S : 1 5 - 2 0 (*per side)

R E S T : 3 0 - 6 0 s (per set)

B1 Shoulder Press Shoulders

SETS: 3

TEMPO: 3110

Squeeze glutes to keep torso upright. Weights move in straight line.

B2 Diamond Push Up Triceps

TEMPO: 2111

Hands form diamond shape. Keep elbows tucked. Keep body in straight line.

B3 Lateral Raise Shoulders

TEMPO: 2010

Lead with elbows. Keep elbows slightly bent. No swinging.

Continued on next page 5 4

PHASE 3

W O R K O U T 2 Continued

Triset C

C 1 R E P S : 8 - 1 0 (*per side) C 2 R E P S : 1 2 - 1 5 (*per side) C 3 R E P S : 1 5 - 2 0 (*per side)

R E S T : 3 0 - 6 0 s (per set)

C1 Rolling Squat Quads

SETS: 3

TEMPO: 3010

Stand up tall. Roll back to shoulders. Bring knees to chest.

C2 Sissy Squat Quads

TEMPO: 2110

Body forms straight line from neck to knees. Lower your body backwards.

C3 Goblet Squat Quads

TEMPO: 2010

Hold weight close to chest. Keep chest up. Heels slightly elevated.

Triset D

D 1 R E P S : 8 - 1 0 (*per side) D 2 R E P S : 1 2 - 1 5 (*per side) D 3 R E P S : 1 5 - 2 0 (*per side)

R E S T : 3 0 - 6 0 s (per set)

D1 Lying Lat Pulldown Back

SETS: 3

TEMPO: 3010

Keep head straight. Pull elbows down and in.

D2 Drag Curl Biceps

TEMPO: 3011

Palms face forward. Keep elbows close to body. Bring elbows back.

D3 Rear Delt Row Shoulders

TEMPO: 2011

Wrists are pronated. Lift upper arms perpendicular to torso.

Continued on next page 5 5

PHASE 3

W O R K O U T 2 Continued

Superset E

E 1 R E P S : 1 2 - 1 5 (*per side) E 2 R E P S : 1 0 - 1 2 (*per side)

R E S T : 3 0 - 6 0 s (per set)

E1 Plank Shoulder Tap* Core

SETS: 3

TEMPO: ----

Wrists under shoulders. Touch shoulder with opposite hand. Don't rotate at hips.

E2 Reverse Crunch Core

TEMPO: 2011

Bring knees towards chest. Don't arch lower back.

56

PHASE 3

WORKOUT 3

Triset A

A 1 R E P S : 8 - 1 0 (*per side) A 2 R E P S : 1 2 - 1 5 (*per side) A 3 R E P S : 1 5 - 2 0 (*per side)

R E S T : 3 0 - 6 0 s (per set)

A1 Reverse Lunge OH Hold* Glutes

SETS: 3

TEMPO: 3010

Keep core tight and upper body upright. Knees in line with toes.

A2 B-Stance RDL* Hamstrings

TEMPO: 3210

Slightly more narrow stance. Toes of back leg in line with heel of front leg.

A3 Standing Hip Abduction* Glutes

TEMPO: 2011

Externally rotate hips.

Keep upper body motionless.

Triset B

B 1 R E P S : 8 - 1 0 (*per side) B 2 R E P S : 1 2 - 1 5 (*per side) B 3 R E P S : 1 5 - 2 0 (*per side)

R E S T : 3 0 - 6 0 s (per set)

B1 Arnold Press Shoulders

SETS: 3

TEMPO: 3110

Squeeze glutes to keep torso upright. Externally rotate while you press.

B2 Power Push Away Shoulders

TEMPO: 20X0

Hands wider than shoulder width. Push diagonally backwards.

B3 Skull Crusher Triceps

TEMPO: 2110

Keep upper arms stationary. Bend at elbows to move weight. Keep elbows in.

Continued on next page 5 7

PHASE 3

W O R K O U T 3 Continued

Triset C

C 1 R E P S : 8 - 1 0 (*per side) C 2 R E P S : 1 2 - 1 5 (*per side) C 3 R E P S : 1 5 - 2 0 (*per side)

R E S T : 3 0 - 6 0 s (per set)

C1 Jumping Lunge* Quads

SETS: 3

TEMPO: 20X0

Switch position of legs as you jump. Land in lunge position.

C2 Inner Leg Lift* Quads

TEMPO: 2011

Lie on your side. Keep bottom leg as straight as possible as you lift it up.

C3 Squat Quads

TEMPO: 2010

Sit hips back and down. Keep knees in direction of toes. Slight toe flare.

Triset D

D 1 R E P S : 8 - 1 0 (*per side) D 2 R E P S : 1 2 - 1 5 (*per side) D 3 R E P S : 1 5 - 2 0 (*per side)

R E S T : 3 0 - 6 0 s (per set)

D1 Bent Over Row Back

SETS: 3

TEMPO: 2011

Knees slightly bent. Keep spine neutral. Torso stays stationary.

D2 Back Lift Back

TEMPO: 2011

Lie down on ground.

Raise back by pressing elbows into ground.

D3 Dumbbell Curl* Biceps

TEMPO: 3011

Rotate palms as you curl. Keep upper arms stationary. Squeeze biceps.

Continued on next page 5 8

PHASE 3

W O R K O U T 3 Continued

Superset E

E 1 R E P S : 1 0 - 1 2 (*per side) E 2 R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

E1 Reverse Plank Knee Tuck* Core

SETS: 3

TEMPO: 2011

Form straight line with body. Bring knees towards chest.

E2 Cross Body Under Kick* Core

TEMPO: 2111

Start on hands and feet.

Perform under kick from side to side.

59

PHASE 3

WORKOUT 4

Triset A

A 1 R E P S : 8 - 1 0 (*per side) A 2 R E P S : 1 2 - 1 5 (*per side) A 3 R E P S : 1 5 - 2 0 (*per side)

R E S T : 3 0 - 6 0 s (per set)

A1 Step Up* Glutes

SETS: 3

TEMPO: 3121

Push through heel to lift body. Keep leg close to platform.

A2 Sliding Leg Curl Hamstrings

TEMPO: 3010

Glutes are elevated.

Keep thighs in a straight line with upper body.

A3 Glute Kickback* Glutes

TEMPO: 2111

Hands and knees on ground. Knee in bent position. Extend leg back and up.

Triset B

B 1 R E P S : 8 - 1 0 (*per side) B 2 R E P S : 1 2 - 1 5 (*per side) B 3 R E P S : 1 5 - 2 0 (*per side)

R E S T : 3 0 - 6 0 s (per set)

B1 Rotational Push Up* Chest

SETS: 3

TEMPO: 2111

Do a push-up, then shift weight to one side and rotate body.

B2 BW Lateral Raise* Shoulders

TEMPO: 2011

Forearm half plank position to start. Move body up and out.

B3 Tricep Dip Triceps

TEMPO: 2010

Keep body close to chair.

Lower until elbows are 90 degrees.

Continued on next page 6 0

PHASE 3

W O R K O U T 4 Continued

Triset C

C 1 R E P S : 8 - 1 0 (*per side) C 2 R E P S : 1 2 - 1 5 (*per side) C 3 R E P S : 1 5 - 2 0 (*per side)

R E S T : 3 0 - 6 0 s (per set)

C1 Lateral Squat* Quads

SETS: 3

TEMPO: 3010

Knees travel in line with toes. Keep other leg straight.

C2 Narrow Stance Lunge* Quads

TEMPO: 2011

Avoid back leg drift.

Knees travel in line with toes.

C3 Squat Pulse Quads

TEMPO: 2010

Repeat bottom two-third range of motion. Don't lock out at the top.

Triset D

D 1 R E P S : 8 - 1 0 (*per side) D 2 R E P S : 1 2 - 1 5 (*per side) D 3 R E P S : 1 5 - 2 0 (*per side)

R E S T : 3 0 - 6 0 s (per set)

SETS: 3

D1 Sliding Pulldown Back

TEMPO: 3010

D2 Rear Delt Fly Shoulders

TEMPO: 2111

Pull elbows down. Focus on squeezing lats.

Keep torso stationary. Elbows slightly bent. Bring weights out, not back.

D3 Superman Back

TEMPO: 2010

Arms and legs fully extended. Lift chest, arms and legs off ground.

Continued on next page 6 1

PHASE 3

W O R K O U T 4 Continued

Superset E

R E P S : 1 2 - 1 5 (*per side)

R E S T : 3 0 - 6 0 s (per set)

Commando Core

SETS: 3

TEMPO: ----

Wrists under shoulders. Come down to forearms. Don't rotate at hips.

Get Up* Core

TEMPO: 2111

One leg close to body. Push through heel. Reach one arm to ceiling.

62

#5. You're Finished

A L T E R N AT I V E E X E R C I S E S

Exercises can be categorized by their primary movement patterns. If there is an exercise you aren’t able to do or that doesn’t feel right, you can substitute it with one of the exercises from the same category. S Q U AT

LUNGE

BRIDGE

1 1/2 Rep Squat 1 1/2 Rep Sumo Squat Front Squat Goblet Squat Rolling Squat Sissy Squat Squat Squat Into Calf Raise Squat Press Squat Pulse Squat Up And Down Sumo Squat

Bulgarian Split Squat Chair Pistol Squat Curtsy Lunge Elevated Lateral Lunge Elevated Split Squat Heel Touch Lunge Inner Leg Lift Jumping Lunge Lateral Squat Lunge Narrow Stance Lunge Reverse Lunge Reverse Lunge OH Hold Skater Step Up

Frog Pump Glute Bridge Heels Elevated Glute Bridge Hip Thrust Single Leg Hip Thrust Single Leg Glute Bridge

HIP HINGE

B-Stance RDL Clean And Press Glute Kickback Long Leg March Reverse Hyper Romanian Deadlift KNEE FLEXION

Hamstring March Lying Leg Curl Sliding Leg Curl

VERTICAL PUSH

Arnold Press Around The World BW Lateral Raise Lateral Raise Pike Push Up Shoulder Press

HIP ABDUCTION

Fire Hydrant Lateral Walk Lying Hip Abduction Seated Hip Abduction Standing Hip Abduction Straight Leg Lift H O R I Z O N TA L P U S H

Chest Press Cobra Push Up Diamond Push Up Kneeling Diamond Push Up Kneeling Push Up Power Push Away Push Up Push up Renegade Row Rotational Push Up

Continued on next page 6 4

VERTICAL PULL

ELBOW EXTENSION

C O R E S TA B I L I T Y

Lying Lat Pulldown Sliding Pulldown

BW Tricep Extension OH Tricep Extension Skull Crusher Tricep Dip

Commando Get Up Mountain Climber Plank Leg Kick Into Knee In Plank Shoulder Tap Prone Arm Circle Reverse Plank Knee Tuck Reverse Plank Toe Touch Side Half Plank Knee Elbow Side Plank Knee Elbow Superman

H O R I Z O N TA L P U L L

Back Lift Bent Over Rear Delt Fly Bent Over Rear Delt Row Bent Over Row ELBOW FLEXION

Alternate Bicep Curl Alternate Hammer Curl Drag Curl

CORE FLEXION

Hip Lift Leg Raise Reverse Crunch C O R E R O TAT I O N

Bicycle Crunch Cross Body Under Kick

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V I D E O D E M O N S T R AT I O N S

Click on an exercise below to view a video of me performing that exercise. 1 1/2 Rep Squat

Glute Kickback

Reverse Hyper

1 1/2 Rep Sumo Squat

Goblet Squat

Reverse Lunge

Alternate Bicep Curl

Hamstring March

Reverse Lunge OH Hold

Alternate Hammer Curl

Heel Touch Lunge

Reverse Plank Knee Tuck

Arnold Press

Heels Elevated Glute Bridge

Reverse Plank Toe Touch

Around The World

Hip Lift

Rolling Squat

B-Stance RDL

Hip Thrust

Romanian Deadlift

Back Lift

Inner Leg Lift

Rotational Push Up

Bent Over Rear Delt Fly

Jumping Lunge

Seated Hip Abduction

Bent Over Rear Delt Row

Kneeling Diamond Push Up

Shoulder Press

Bent Over Row

Kneeling Push Up

Side Half Plank Knee Elbow

Bicycle Crunch

Lateral Raise

Side Plank Knee Elbow

Bulgarian Split Squat

Lateral Squat

Single Leg Glute Bridge

BW Lateral Raise

Lateral Walk

Single Leg Hip Thrust

BW Tricep Extension

Leg Raise

Sissy Squat

Chair Pistol Squat

Long Leg March

Skater

Chest Press

Lunge

Skull Crusher

Clean and Press

Lying Hip Abduction

Sliding Leg Curl

Cobra Push Up

Lying Lat Pulldown

Sliding Pulldown

Commando

Lying Leg Curl

Squat

Cross Body Under Kick

Mountain Climber

Squat Into Calf Raise

Curtsy Lunge

Narrow Stance Lunge

Squat Press

Diamond Push Up

OH Tricep Extension

Squat Pulse

Drag Curl

Pike Push Up

Squat Up And Down

Elevated Lateral Lunge

Plank Leg Kick Into Knee In

Standing Hip Abduction

Elevated Split Squat

Plank Shoulder Tap

Step Up

Fire Hydrant

Power Push Away

Straight Leg Lift

Frog Pump

Prone Arm Circle

Sumo Squat

Front Squat

Push Up

Superman

Get Up

Push Up Renegade Row

Tricep Dip

Glute Bridge

Reverse Crunch 66

SUPPORT

For support, please email [email protected]. I love to connect on social media, but unfortunately I cannot keep up with DM’s or explain things in details in the comments. So for any questions or remarks, please email [email protected] and we’ll get back to you as soon as possible!

DISCLAIMER

The contents of this document should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. Use of the information in this program is strictly at your own risk. Sophie van Oostenbrugge and GAINSBYBRAINS B.V. will not assume any liability for any direct or indirect losses or damages that may result including, but not limited to, economic loss, injury, illness or death.

All documents included or exchanged between Sophie van Oostenbrugge and/or GAINSBYBRAINS B.V. and the Client are the intellectual property of Sophie van Oostenbrugge and/or GAINSBYBRAINS B.V. and are not to be copied, sold, published, posted, or redistributed either in part or in full without my written consent. All violations will be prosecuted to the fullest extent of the law.

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