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8 WEEK THICC WORKOUT PROGRAM

GYM PROGRAM

WEEK 1

GLUTES WITH FINISHER

DAY ONE

WARM UP: Elliptical | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise

RAINBOWS

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SETS: 2

|

REPS: 20 each side

1. Using a bench (or the floor), place 1 leg straight out to the side 2. Lift your leg up as high as possible, then twist it in an arc behind you as far as you can without twisting your hips 3. Slowly return to the starting position before the next rep, controlling with your glute 4. Repeat for the other leg when you have completed all your reps

SUMO SQUATS (SMITH MACHINE)

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SETS: 4

|

REPS: 15

1. Stand with your feet turned out and wider than shoulder-width, with the bar across the back of your shoulders 2. Pushing your hips back, and bending at the knees, sink to 90-degrees. Keep your back strong and press through the feet 3. Pause at the bottom, before driving through your feet and returning to the starting position

CIRCUIT 1

CABLE DEADLIFTS

CABLE KICKBACKS

SETS: 3 | REPS: 12

SETS: 3 | REPS: 12 each leg

1.

Stand with your feet wider than shoulder-width, legs straight, knees soft and grasp the ends of the rope attachment in either hand

2.

With your arms straight and upper back engaged, push your hips forwards and hinge your torso upwards to stand up - keep your hands in contact with your legs

3.

4.

Slowly lower your torso, only going as low as you can with a straight back and keeping the weight in your heels

1.

2.

3.

With the ankle cuff on your left ankle, hinge your torso forwards to hold onto the support bars while also engaging your core and keeping your back straight With a slight bend in your right knee, push your left leg straight back behind you - at the end, slightly externally rotate your ankle to maximize your glute activation

CABLE SQUAT PULSES SETS: 3 | REPS: 20

1.

Grasp the bar with both hands shoulder-width apart and take a step back so there’s tension on the cable

2.

Squat down until your thighs are parallel to the floor, squeeze your glutes and then pulse continuously through this position

3.

Focus on keeping the weight in your heels, arms straight and your chest up

Slowly come back to the start; keep your foot from touching the ground and repeat, making sure you avoid using momentum

Ensure your core is braced and your glutes are engaged the whole time

GYM: THICC Program

2

WEEK 1

GLUTES WITH FINISHER

DAY ONE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise OPTIONAL BOOTY BURNOUT CIRCUIT 1. 2. 3. 4.

|

30 SECONDS BREAK BETWEEN SETS

Secure a resistance band around your thighs close to your knees, with your feet slightly wider than shoulder-width Sink down in a squat until your knees are at 90-degrees, and pulse slightly up and down for the required amount of time Keep your chest up and actively push against the band to keep your knees out over your toes - you should feel your glutes need to work hard in order to achieve this If you don’t have a booty band, just do normal bodyweight pulse squats

BOOTY BAND PULSE SQUATS SETS: 3 | REPS: 20

1. 2. 3.

Place the booty band just above your knees with your shoulders on a bench and your knees at 90-degrees Push your hips up as high as possible and squeeze your glutes while keeping your knees pressed out against the band, and hold for 2 seconds Slowly lower to the bottom ensuring you keep your knees out to maximize glute engagement

HIP THRUSTS (BOOTY BAND) SETS: 3 | REPS: 20

1. 2. 3.

Secure a resistance band just above your ankles Raise your top leg as high as possible and pause at the top for 1 second, before slowly lowering The goal is to keep the band under tension the whole time so your glutes should be burning!

BOOTY BAND SIDE LYING LEG RAISES SETS: 3 | REPS: 20 each side

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes GYM: THICC Program

3

WEEK 1

UPPER & CARDIO

DAY TWO

WARM UP: Elliptical | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise

SWIMS

|

SETS: 2

|

REPS: 10 each side

1. Using a bench (or the floor), place 1 leg straight out to the side 2. Lift your leg up as high as possible, then twist it in an arc behind you as far as you can without twisting your hips 3. Slowly return to the starting position before the next rep, controlling with your glute 4. Repeat for the other leg when you have completed all your reps

CIRCUIT 1 INVERTED ROW

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SETS: 3

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REPS: 10

1. Grip the bar with an overhand grip and move your feet forwards the further you go, the harder it is 2. While keeping your hips up, pull your chest towards the bar and squeeze your shoulder blades together 3. Pause at the top before slowly lowering back to the starting position

PUSHUPS |

SETS: 3

|

REPS: 10

1. Begin exercise on hands and feet (use knees if it’s too difficult) 2. By bending the arms, slowly lower yourself towards the ground until your arms are at 90 degrees 3. Push through your whole hand to extend back to the starting position before repeating the movement

GYM: THICC Program

4

WEEK 1

UPPER & CARDIO

DAY TWO

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2

1.

2.

3.

BENT OVER ROW DUMBBELLS

LATERAL RAISES

CHEST PRESS MACHINE

SETS: 3 | REPS: 12

SETS: 3 | REPS: 12

SETS: 3 | REPS: 12

Hold your dumbbells with a neutral grip, with your knees slightly bent, glutes squeezed and your upper body hinged forward to about 45-degrees

1.

Pull the dumbbells towards you while keeping your elbows close to your sides and squeezing your shoulder blades together (T-Rex arms)

2.

Slowly lower the dumbbells, until your arms are straight

3.

With the ankle cuff on your left ankle, hinge your torso forwards to hold onto the support bars while also engaging your core and keeping your back straight With a slight bend in your right knee, push your left leg straight back behind you - at the end, slightly externally rotate your ankle to maximize your glute activation

2.

Grasp the bar with both hands shoulder-width apart and take a step back so there’s tension on the cable

2.

Squat down until your thighs are parallel to the floor, squeeze your glutes and then pulse continuously through this position

3.

Focus on keeping the weight in your heels, arms straight and your chest up

Slowly come back to the start; keep your foot from touching the ground and repeat, making sure you avoid using momentum

OPTIONAL FINISHER CIRCUIT

1.

1.

|

30 SECONDS BREAK BETWEEN SETS

SPRINTS

THRUSTERS

PLANK TRICEP KICKBACKS

SETS: 3 | REPS: 12

SETS: 3 | REPS: 12

SETS: 3 | REPS: 12

Run as fast as possible for the required distance. When you have finished the sprint, reduce your speed slowly, don’t just stop on the spot Make each stride as long as possible, powerfully use your arms and ensure core engagement

1. 2. 3.

With the dumbbells resting on your shoulders, squat down to about 45-degrees Push back up and use the power from your squat to press the dumbbells up Slowly lower the dumbbells and repeat, making the movement as continuous as possible

1. 2. 3. 4. 5.

Bring shoulders over hands and feet together in raised plank - ensure back is flat and core is engaged Place one dumbbell in center of the body in line with the chest on the ground From raised plank position, pick one dumbbell up and draw elbow towards side of the body Once the elbow is in line with the body, extend arm straight back, isolating tricep Lower arm back down to the floor and repeat on other side. Alternate between sides

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes GYM: THICC Program

5

WEEK 1

LOWER (QUADS, HAMSTRINGS & CORE)

DAY THREE

WARM UP: Elliptical | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise

BOOTY BAND SQUATS

|

SETS: 2

|

REPS: 20

1. Secure a resistance band around your thighs close to your knees, with your feet slightly wider than shoulder-width 2. Sink down in a squat until your knees are at 90-degrees 3. Keep your chest up and actively push against the band to keep your knees out over your toes - you should feel your glutes need to work hard in order to achieve this 4. If you don’t have a booty band, just do normal bodyweight squats

MACHINE LEG PRESS

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SETS: 4

|

REPS: 12

1. Place both feet on the leg press machine with your back straight against the chair 2. Push through your heels but do not fully extend your legs 3. Lower yourself back to the original position and repeat

CIRCUIT 1 SMITH MACHINE SKI SQUATS |

SETS: 3

|

REPS: 12

1. Stand with your feet and knees together, with the bar across the back of your shoulders below your neck 2. Pushing your hips back, and bending at the knees, sink to 90-degrees. Make sure you keep your back strong and concentrate the weight through your heels 3. Pause at the bottom, before driving through your feet and returning to the starting position

SMITH MACHINE LUNGES |

SETS: 3

|

REPS: 10 each leg

1. Stand with your feet in a lunge, with the bar across the back of your shoulders below your neck 2. Sink straight down until your back knee is just above the ground. Make sure you keep your back strong and concentrate the weight through your front foot 3. Pause at the bottom, before pushing back up and returning to the starting position 4. At the bottom of the lunge; the bar, your shoulders, hips, and back knee should be in a straight line 5. Repeat on the other leg

GYM: THICC Program

6

WEEK 1

LOWER (QUADS, HAMSTRINGS & CORE)

DAY THREE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 1. 2. 3. 4.

Stand with your feet shoulder-width apart and the dumbbells resting against your thighs. Keep your arms straight and upper back engaged Push your hips back and slowly hinge forwards at the hips, lowering the dumbbells while keeping them in contact with your legs Only go as low as you can with a straight back! Come back up by pushing your hips forwards and maintaining core and glute engagement Ensure your core is braced and your glutes are engaged the whole time, stop if you feel pain in your lower back

STRAIGHT LEG DEADLIFT (DUMBBELLS) SETS: 3 | REPS: 10

1. 2. 3.

Sit down on leg extension machine, with padding hooked over your ankles, resting on your shins. Toes should be pointing forwards From starting position, drive leg straight towards roof Pause at the top of the motion and feel your quads engage, and then slowly lower back to starting position

LEG EXTENSION SETS: 3 | REPS: 10

CIRCUIT 3

1.

2.

3.

CORKSCREWS

FLUTTER KICKS

PLANK

SETS: 3 | REPS: 10

SETS: 3 | REPS: 50

SETS: 3 | REPS: 45 seconds

With your legs straight and squeezed together, lift them up until your feet are just above your head, then push your hips up and twist to one side Slowly lower your legs, stopping them just before they touch the ground and repeat for the other side - this is 1 rep Ensure you maintain constant core activation, relax your neck and use your arms to help balance

1. 2.

3.

Lay down on your back, with your feet slightly raised and hands beside your hips Complete the movement by quickly alternating your legs, but maintaining control and tension throughout the exercise Do NOT rest in between reps

1.

2.

Begin exercise with forearms and feet on the ground, ensuring that you are pushing through your shoulders with your core activated and your glutes squeezed Hold this position for the suggested amount of time

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes GYM: THICC Program

7

Take aRest YOU D ESERVE IT!

WEEK 1

GLUTES WITH FINISHER

DAY FIVE

WARM UP: Run or Brisk Walk | Duration: 5 - 10 minutes REST: 60 seconds rest after each round or stand alone exercise 1. 2. 3. 4.

Place the booty band just above your knees, and move your feet apart until the band is tight Sink down into a squat and while keeping low in your squat, take a large step to one side, then step with your other foot to keep tension on the band Repeat for the same leg, covering as much distance as possible, before switching legs to go the other way If you don’t have a booty band, hold a dumbbell against your chest for the crab walks

BOOTY BAND CRAB WALKS SETS: 2 | REPS: 20 each way

1. 2. 3. 4.

Stand with your feet shoulder-width apart, knees bent and the barbell resting against the floor with your hands slightly wider than shoulder-width With your arms straight and upper back engaged, hinge from your hips to stand up keeping the barbell close to your legs Slowly lower the barbell back to the floor by first pushing your hips back, then bending your knees as much as you need to gently touch the floor with the bar Ensure your core is braced and your glutes are engaged the whole time, stop if you feel pain in your lower back

DEADLIFTS SETS: 4 | REPS: 12

CIRCUIT 1 1. 2. 3.

Place your shoulders on a bench and secure the bar across your hips with your knees at 90-degrees Push your hips up as high as possible and squeeze your glutes and core muscles hold for 1-2 seconds Slowly lower to the bottom ensuring you maintain core and glute engagement

HIP THRUSTS (SMITH MACHINE) SETS: 3 | REPS: 12

1. 2. 3. 4.

Stand with the bar across the back of your shoulders below your neck, and your left leg behind you in a curtsy shape Sink down until your back knee is just above the ground Press through the contact points of the feet, and rise back up to the starting curtsy position Repeat on the other leg

SMITH MACHINE CURTSY SQUATS SETS: 3 | REPS: 10 each leg

GYM: THICC Program

9

WEEK 1

GLUTES WITH FINISHER

DAY FIVE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 1. 2. 3. 4.

Lift your right leg straight behind you as you lower your upper body towards the floor, holding a dumbbell in each hand. There should be a straight line from your shoulders to your right foot Pause at the bottom for a second before hinging from your hips to come back up to the top Control the entire movement with your left glute, ensure core engagement and avoid twisting Repeat for the other leg once you have completed all your reps

SINGLE DEADLIFT SETS: 3 | REPS: 12 each leg

1. 2. 3.

With the ankle cuff on your left ankle, hinge your torso forwards to hold onto the support bars while also engaging your core and keeping your back straight With a slight bend in your right knee, push your left leg straight back behind you at the end, slightly externally rotate your ankle to maximize your glute activation Slowly come back to the start; keep your foot from touching the ground and repeat, making sure you avoid using momentum

CABLE KICK BACKS SETS: 3 | REPS: 12 each leg

OPTIONAL BOOTY BURNOUT CIRCUIT

1.

2.

3.

4.

|

30 SECONDS BREAK BETWEEN SETS

BOOTY BAND PAUSED SQUATS

BOOTY BAND PULSE SQUATS

BOOTY BAND SQUAT HOLD

SETS: 3 | REPS: 15

SETS: 3 | REPS: 10

SETS: 3 | REPS: 30 seconds

Secure a resistance band around your thighs close to your knees, with your feet slightly wider than shoulder-width Sink down in a squat until your knees are at 90-degrees, and pause in this position for 5-seconds each rep Keep your chest up and actively push against the band to keep your knees out over your toes - you should feel your glutes need to work hard in order to achieve this If you don’t have a booty band, just do normal bodyweight paused squats

GYM: THICC Program

1.

2.

3.

4.

Secure a resistance band around your thighs close to your knees, with your feet slightly wider than shoulder-width Sink down in a squat until your knees are at 90-degrees, and pulse slightly up and down for the required amount of time Keep your chest up and actively push against the band to keep your knees out over your toes - you should feel your glutes need to work hard in order to achieve this If you don’t have a booty band, just do normal bodyweight pulse squats

1.

2. 3.

4.

Secure a resistance band around your thighs close to your knees, with your feet slightly wider than shoulder-width Sink down in a squat until your knees are at 90-degrees, and pause in this position Keep your chest up and actively push against the band to keep your knees out over your toes - you should feel your glutes need to work hard in order to achieve this If you don’t have a booty band, just do normal bodyweight squat hold

10

WEEK 1

CHALLENGE DAY

DAY SIX

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise WARM UP 1. 2. 3.

Either run or walk at a brisk pace so that you would find it difficult to have a conversation Continue at this pace for the required amount of time If this pace becomes too difficult, slow down and walk until you feel comfortable to pick up the pace again

RUN OR BRISK WALK SETS: 1 | TIME: 10 - 15 Minutes

CIRCUIT 1 1. 2. 3. 4.

Standing upright with feet shoulder width apart, lower your hands towards the ground around ankles Slowly walk your hands out away from the body, into a raised plank position, ensure the core is engaged and back is flat Option to add a push-up when in a raised plank position From raised plank position, walk hands back to feet and stand upright

INCHWORM / WALK OUTS SETS: 3 | REPS: 10

1. 2. 3.

BOX JUMPS

INVERTED ROWS

THRUSTERS

SETS: 3 | REPS: 12

SETS: 3 | REPS: 15

SETS: 3 | REPS: 20

Start with both feet shoulder width apart Jump as high as possible landing safely on the box Hop back down to the ground, controlling your landing and repeat the exercise

1.

2.

3.

4.

GYM: THICC Program

Lift your right leg straight behind you as you lower your upper body towards the floor, holding a dumbbell in each hand. There should be a straight line from your shoulders to your right foot Pause at the bottom for a second before hinging from your hips to come back up to the top Control the entire movement with your left glute, ensure core engagement and avoid twisting Repeat for the other leg once you have completed all your reps

1.

2.

3.

With the ankle cuff on your left ankle, hinge your torso forwards to hold onto the support bars while also engaging your core and keeping your back straight With a slight bend in your right knee, push your left leg straight back behind you at the end, slightly externally rotate your ankle to maximize your glute activation Slowly come back to the start; keep your foot from touching the ground and repeat, making sure you avoid using momentum

11

WEEK 1

CHALLENGE DAY

DAY SIX

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 1. 2. 3. 4.

Begin mountain climbers in the pushup position While maintaining torso and hip stability, bring your left knee to the left elbow Quickly return to original starting position, before repeating with the right leg Alternate as fast as possible for the required amount of time

1. 2.

Lie down flat on your back with legs straight and arms extended above head From flat position lift body and reach the opposite hand to toe, ensuring the core is engaged and you are not swinging your body Slowly lower back to starting position and repeat on other side, alternate between left and right

MOUNTAIN CLIMBERS SETS: 3 | REPS: 25 each side

3.

STAR TOE TOUCHES SETS: 3 | REPS: 15 each side

1. 2. 3. 4.

Begin the exercise with your feet slightly wider than hip-width Squat down like a frog, until your glutes and hands are almost touching the ground Explosively jump as high as possible, fully extending your whole body, whilst maintaining body tension Control your landing whilst maintaining momentum, and repeat

FROG JUMPS SETS: 3 | REPS: 30

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes GYM: THICC Program

12

WEEK 1

ACTIVE RECOVERY

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 - 3 times SEQUENCE 1

1. 2. 3. 4. 5. 6.

HAND TO BIG TOE POSE

DOWNWARD FACING DOG

LOW LUNGE TWIST

SETS: 3 | TIME: 10 seconds

SETS: 3 | TIME: 10 seconds

SETS: 3 | TIME: 10 seconds each side

Stand straight with your feet separated as wide as your hips. Place your left hand on your waist Shift the weight to the left leg and hug the right knee into your chest Hold the big toe of the right foot and exhale as you stretch your leg to the front Keep the standing leg straight (or slightly bent) and active while maintaining a tall spine Pull the navel in towards the spine and hold the posture for one minute Exhale, release the pose and repeat on the other side

1. 2.

3. 4.

5.

6.

HANDSTAND |

SETS: 3

|

Inhale and come up and release your arms. Turn both feet to the front Exhale and place both the palms on the floor, stretching out the fingers, and pressing the palms firmly into the floor Walk your left foot and align it parallel to the right. Separate your feet as wide as your hips Push your heels close to the floor while the tailbone moves close to the ceiling. Lengthen your spine as much as possible without rounding the upper back Adjust the alignment to stack your shoulders over your wrists, and while pressing the palms firmly into the floor, allow your chest to come close to the thighs Hold this posture

1.

2. 3. 4. 5. 6. 7.

Straighten your forearms to come into Downward Facing Dog pose. Tuck your toes and lift the heels away from the floor Inhale and lift your right leg to the ceiling. Exhale and place it in between your palms Inhale and straighten your torso, lifting the arms to the ceiling Keeping your spine straight, engage the core, and tuck your tailbone close to the spine Sink your hips lower, adjusting the front knee to stack over the front ankle Place your left palm next to your right foot and lift the right arm to the ceiling Keeping the back leg straight, hold the posture, gazing at your fingertips

HOLD FOR: 5 seconds

1. Lunge forwards and with your arms straight, place your hands on the ground, about a foot away from the wall 2. Kick one leg up until it touches the wall, lift the other leg to follow squeeze them together 3. Press into the floor with your hands, engage your glutes and squeeze your core muscles to keep your ribs in. Ensure your arms stay straight, gaze at your fingertips and remember to breathe 4. To come down, lower 1 foot at a time to the floor 5. If this is too difficult, have a workout buddy help by placing your feet against the wall

GYM: THICC Program

13

WEEK 1

ACTIVE RECOVERY

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 - 3 times SEQUENCE 2 1. 2. 3.

While laying on your back, lift your chest and feet off the ground so you are in a hollow shape Ensure your chin is slightly tucked, feet are squeezed together and your core is engaged Hold this shape for the required amount of time

DISH HOLD SETS: 3 | TIME: 10 seconds

1. 2. 3. 4. 5.

From the Bridge Pose, exhale and lower your hips gently to the floor. Stretch your legs out. Bend your knees and hug them to your chest Stretch your arms out at shoulder level, palms facing the floor Inhale, and as you exhale, squeezing the knees and inner thighs, rest your knees to the right and twist your torso to the left while looking to your left Take a short inhalation and exhale completely Hold the pose, then exhale and repeat on your other side

REVOLVED ABDOMINAL TWIST SETS: 3 | TIME: 10 seconds each side

1. 2. 3.

Begin lying flat on your stomach with arms and legs stretched out straight Squeeze your glutes, then while keeping your arms and legs straight, lift them as high as possible - hold this position Ensure you keep your glutes squeezed, core engaged and arms by your ears the whole time

SUPERMAN HOLD SETS: 3 | TIME: 10 seconds

1. 2. 3. 4. 5. 6.

From the Plank position, hold your breath and slide your body forward and lie down on your abdomen Let the palms rest on either sides of your chest. Let the tops of your feet rest on the mat Press your palms into mat, inhale, and lift your head and chest off the mat Exhale and on the next inhale, deepen the backbend, lifting your torso off the mat with hips resting on the mat Tilt your head backward and hold the posture gazing up and breathing deeply for one minute Exhale and come back to starting position

COBRA POSE SETS: 3 | TIME: 10 seconds

GYM: THICC Program

14

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