WORKOUTS
Introduction
You carry yourself a little differently when you train. You earned your body, you respect your body, and that kind of confidence sends a strong message on the value of self-worth and self-love. This program is about building your own brand of strong, growing your confidence both in and out of the gym, and taking personal responsibility for your body, mindset, and lifestyle.
I’m so pumped for you to jump right in, but first we need to go over a few key points of the workout portion of this challenge: Take the Time To Warm Up! Don’t head into your workout cold. Start with 2-3 minutes on a cardio machine of your choice at light to moderate intensity. It’ll get your heart pumping, loosen up your muscles, and get your body warm and ready to work.
Don’t Skip The Stretch Every single workout includes a stretch portion at the end. It’s a programmed part of the workout so DON’T SKIP IT! Stretching post-workout helps you avoid the excessive buildup of lactic acid which can reduce and help relieve soreness. A good post-workout stretch session also helps facilitate the muscle repair process, which allows you to come back better and stronger for your next workout.
The Schedule
This program features three different two week cycles, meaning you will do the same 5 workouts (Monday-Saturday) on their assigned days for weeks 1 and 2 and then move on to a different cycle for weeks 3 and 4, and so on through weeks 5 and 6.
Day 6 is an active rest day for all 6 weeks, I recommend yoga on this day, but feel free to switch things up with a hike, walk, swim, bike, whatever you choose. The point is to keep moving!
Day 7 you are OFF, rest, relax, and prepare for the week ahead.
These workouts will build in intensity and are designed to increase in difficulty. You will be challenged as you progress from week to week, and I hope you take that as personal motivation. Attack each workout, it’s a privilege to be able to train! Take pride in the work and the effort it takes to get stronger. I can’t wait to see your confidence and your mus-cles grow over the course of the next 6 weeks!
Each day’s workout is made up of three different components:
SCULPT
This is where we build that beautiful lean muscle—the strength training portion! Each day focuses on a different muscle group and uses a combination of weights and machines to really get those muscle fibers firing.
SHRED
This is where we sweat! Usually this part of the workout features a High Intensity Inter-val Training (HIIT) circuit. Nothing blasts fat faster than a good sweaty HIIT session, it’s a gut buster and you know how I love a good #sweatyselfie so be sure to tag me in yours! Some days call for steady state cardio in place of HIIT. This is simply to give your central nervous system a break and a chance to re-set. Both types of cardio have their place and are effective in different ways. Follow the workouts as outlined and the results will follow.
STRETCH
Stretch and rest, this part is pretty self-explanatory. Don’t just run out of the gym when you finish your SCULPT and SHRED portions, take the time to stretch out those muscles you just worked and finish off any IdealLean BCAAs you might have left. A good, deep stretch session will help facilitate muscle repair and begin that rebuilding process before you even step foot outside the door on your way back home. DON’T SKIP IT! A basic in-structive stretching video is included, but please, listen to your body and don’t feel limit-ed to those stretches alone, add in any additional stretches you might need.
If you’re running short on time and for some reason can’t complete all three portions of your daily workout, I recommend completing the SCULPT portion of your workout at the gym and finishing your SHRED and STRETCH session later in the day. If you really can’t get back to the gym, you can complete an at-home HIIT workout included at the end of this ebook instead as your SHRED portion and STRETCH when you’re done. Take care to drink your BCAA’s during your SCULPT portion, or immediately after, especially if you don’t have the time to complete all portions together.
You Gotta Get To The Gym! To make the most of this program, you have to get your booty to the gym! This is a GYM BASED PROGRAM, meaning you will be using machines, equipment and set-ups that are exclusive to a gym. One of the goals of this program is to help you get comfortable in a gym setting by using these various tools. No more gymtimidation for you! So yes, you will need a gym pass and you will need to actually go at least 5 days a week for this program to be effective. Make it a routine and a part of your every day. Make Sure You Push It!I talked about the concept of progressive overload in the overview ebook, but just to go over it again: you’ve got to make sure you’re constantly challenging yourself to get the most out of this program. If you’re lifting and you feel like you could have easily done 2-3 more reps after your set, go up in weight next time! Always be willing to challenge your-self and increase your weights when you’re ready. Go as hard as you can on your HIIT sessions, don’t let up when it gets tough or you’re tired and don’t feel like being there.
It’s time to step OUTSIDE of that comfort zone!
Can I just rest on my rest day? Why do you recommend yoga or doing somethingactive on this day? Active rest days are just as important as workout days. I’ve designed an active rest day regimen to give your body a break from weights and cardio so you can get your yoga on and stretch those sore muscles, or to do something else active if you choose. I person-ally love doing yoga and encourage you to include this as part of your active rest day, it’s so beneficial for your body and mind. Not only does yoga improve your flexibility, it also helps reduce soreness, and will speed up your muscle recovery time as well. Yoga is a great way to build strength, and it’s a relaxing way to unwind and really concentrate on your mind and your body at the same time. I’ve included a basic stretching and yoga vid-eo in the downloads for you to use as a guideline. Your body will thank you!
As you get started, remember that each workout has three different components:
SCULPT - strength (focus on weight training/muscle)SHRED - sweat (focus on HIIT/fat loss)STRETCH - stretch and rest
Here We Go!
WEEK 1-2
MONDAYLeg Day, is the best day. Sexy legs here you come!
TUESDAYBack & Chest: having a posh posture is so important!
WEDNESDAYActive Rest Day: Yoga, Walking, Stretching, Hiking. The point is to keep moving.
THURSDAYBiceps, Triceps, Shoulders, Calves: the best accessories you will ever have
FRIDAYGlutes: time to build that beautiful bubble booty!
SATURDAYCardio- feel free to choose your fragrance here, so to speak…
SUNDAYtake a break and bask in your glory, prepare for the week ahead
SCULPT SHRED(HIIT on Exercise Bike)
STRETCH
Leg Extension, superset with Box Step Raise (3x12) 5 min warm up
Lying (or Seated) Hamstring Curl (3x12) 1 min sprint
Smith Machine Squat with Band, superset with Band
Kickbacks (3x12)1 min recovery
Dumbbell Deadlift (3x12)Repeat 5x
Dumbbell Walking Lunges (3x20) 5 min Steady Pace
Total: 20 min
SCULPT SHRED (Plyometrics) STRETCHWide Grip Lat Pull Downs
(3x15)10 Burpees
(modify- step burpee)
Close Grip Underhand Pull Downs (3x15)
20 Jump Lunges(modify- step lunges)
Seated Cable Rows (3x15) 60 counts High Knees(modify-butt kicks)
Lower Back Extensions (3x15) 20 Jump Squats (modify-simple up/down squat)
Incline Dumbbell Bench Press (3x15)
WORKOUTS WEEK 1-2
MONDAY: Sexy Legs
TUESDAY: Back & Chest
SCULPT SHRED (Sprints) STRETCHSmith Machine Squat with
Band (3x15), SUPERSET with Band Kickbacks- (3x15 each
leg)
2 min warm up walk
Barbell Glute Bridge with Band (3x15), SUPERSET with
Band Side Step Walking Squats (3x15) *barbell is op-tional, these are plenty diffi-
cult without
1 min full intensity
Band Leg Press- (3x15) 1 min off recovery walk
Abductor- 20 reps onmoderate weight without rest
drop weight (3x15)
20 Jump Squats (modify-simple up/down squat)
Curtsy Lunges(3x10 each leg) Repeat 5x
Calf Raises- (3x20)Total: 12 minutes
(modification-use any cardio equipment and repeat
same sprint scheme)
SCULPT SHRED(Cardio Circuit, Cardio Circuit,
Repeat 3-5x)
STRETCH
Seated Dumbbell Shoulder Press (3x12) 100 Jump Ropes
Lateral Raise (3x12) 20 Jump Lunges(modify- step lunges)
Tricep CablePushdown (3x12)
20 In Out Jump Squats on Stepper (modify-squat)
Bench Dips (3x12) 10 Burpees
Machine Bicep Curl (3x12)
Seated Dumbbell Hammer Curls (3x12)
WEDNESDAY: Active Recovery
THURSDAY: Glutes + Calves
FRIDAY: Biceps, Triceps, Shoulders
SATURDAY: Cardio(25 minutes steady-state of your choice)
SUNDAY: OFF
WORKOUTS WEEK 3-4
MONDAYLeg Day, is the best day. Sexy legs here you come!
TUESDAYBack & Chest: having a posh posture is so important!
WEDNESDAYGlutes: time to build that beautiful bubble booty!
THURSDAYBiceps, Triceps, Shoulders, Calves: the best accessories you will ever have
FRIDAYGlutes: time to build that beautiful bubble booty!
SATURDAYCardio- feel free to choose your fragrance here, so to speak…
SUNDAYActive Rest Day: Yoga ‘n Chill
*Remember to increase your weights, you should be lifting heavier than you were in weeks 1 and 2!
SCULPT SHRED(HIIT Training on machine of
choice, please choose one of the following:)
STRETCH
Squat (1 warm up set with bar, then 3x12 progressively
adding weight)
Treadmill Sprints*2 min warm up
1 min high intensity1 min recovery
Repeat 5xTotal 12 minutes
Deadlift (3x12) Exercise Bike Sprints*5 min warm up
1 min high intensity1 min recovery
Repeat 10x5 minute steady
Total 20 mins
Leg Extension (3x12 pro-gressively adding weight)
SUPERSET with 20 Walking Lunges
Stair Stepper Sprints*2 min warm up
60 counts of highintensity
Stop for RecoveryRepeat 5x
Usually less than 10 minutes
Lying Leg Curl superset with banded pulse squats (3x12)
Calf Raises (3x20)
MONDAY: Sexy Legs
SCULPT SHRED(Plyometrics, complete this
cycle 5-6 times)
STRETCH
Assisted Pull-Ups (3x12) 10 Burpees (modify- step burpee)
UnderhandBarbell Row (3x12)
20 Jump Lunges(mod- step lunges)
Reverse Fly Machine (3x12) 60 counts High Knees(mod- butt kicks)
Incline BenchDumbbell Press (3x12)
20 Jump Squats(mod- squats)
Smith Machine Incline Pushups: First use Wide grip for 6 reps, then Close grip for 6 reps, then Underhand grip
for 6 reps, rest and repeat circuit two more times for a total of three circuits. Do not
rest in between grip changes.(3x12)
SCULPT SHRED(Elliptical HIIT)
STRETCH
Abductor Machine- Complete 20 reps on moderate weight with no rest, then drop the
weight slightly and complete 15 more reps. SUPERSET with banded squats. Repeat circuit
3 times.
5 minute moderatewarm up
Curtsy Lunges- superset with Kickbacks, (3x20)
30 seconds very low as fast as possible to target glutes
Leg Press w/Bands (3x20) Recover 30 seconds
Barbell Band Glute Bridges superset with banded duck
walks (3x20)Repeat 10x
Cool down 2 minutes
TUESDAY: Back & Chest
WEDNESDAY: superset with Banded Kickbacks
SCULPT SHRED(HIIT training on machine of
choice, please choose one of the following:)
STRETCH
Machine Shoulder Press (3x12)
Treadmill Sprints*2 min warm up
1 min high intensity1 min recovery
Repeat 5xTotal 12 minutes
Lateral Raises (3x12) Exercise Bike Sprints*5 min warm up
1 min high intensity1 min recovery
Repeat 10x5 minute steady
Total 20 mins
Barbell Bicep 21’s (3x12) Stair Stepper Sprints*2 min warm up
60 counts of high intensityStop for Recovery
Repeat 5xUsually less than 10 minutes
Cable Pushdowns-(3x12)
Dumbbell Kickbacks - 3x12
SCULPT SHRED(Plyometrics)
STRETCH
Smith Machine Band Squats (3x20)
20 in-outs on stepper
Hip Thrusts (3x20) 10 burpees
Abductor (3x20) 20 jump lunges
Curtsy Lunges (3x20) 10 banded squats
Cable Kickbacks(3x15 each leg)
Repeat 3-5x
THURSDAY: Biceps, Triceps, Shoulders, Calves
FRIDAY: Glutes
SATURDAY: Cardio(25 minutes steady-state of your choice)
SUNDAY: Active Rest Day
WORKOUTS WEEK 5-6
MONDAYLeg Day, is the best day. Sexy legs here you come!
TUESDAYBack & Chest: having a posh posture is so important!
WEDNESDAYGlutes: time to build that beautiful bubble booty!
THURSDAYBiceps, Triceps, Shoulders, Calves: the best accessories you will ever have
FRIDAYGlutes: time to build that beautiful bubble booty!
SATURDAYDelts, Calves, Cardio: Work on those best accessories, then choose your fragrance here, so to speak…
SUNDAYActive Rest Day: Yoga ‘n Chill
*Remember to increase your weights, you should be lifting heavier than you were in weeks 1 and 2!
SCULPT SHRED(HIIT Training on machine of
choice, please choose one of the following:)
STRETCH
Squat (4x12) Steady state incline ontreadmill, walk 25 minutes
Deadlifts (4x12)
Bulgarian Split Squat (4x12)
Leg Press (4x12)
Lunges (4x20)
MONDAY: Sexy Legs
SCULPT SHRED(Plyometrics)
STRETCH
Seated Cable Row (4x12) 100 jump ropes
Lat Pull-Down, superset with Close Grip Pull-Down (4x12)
10 burpees
Hyperextensions (weight opt.) (4x12)
20 high knees
Smith Machine Incline Push-ups: First use Wide grip for 6 reps, then Close grip for 6
reps, then Underhand grip for 6 reps, rest and repeat circuit two more times for a total of three circuits. Do not rest in
between grip changes.
10 in-outs on stepper
Smith Machine Push-Ups, wide grip (3x12) Repeat 4x
TUESDAY: Back & Chest
SCULPT SHRED(Sprint HIIT)
STRETCH
Cable Kickbacks 4x15 per leg, SUPERSET with banded
kickbacks 25 per leg
Warm up 2 minutes walking
Hip thrusts (3x20) superset with banded kickbacks
25 per leg
Add an incline and sprint 30-60 seconds high intensity
Band squat pulses (4x20) Recover 60 seconds
Smith machine lunges(2x20 per leg)
Repeat 5x
Abductor machine, 20 reps on moderate weight, without rest. Drop the weight to one or two plates for 15 reps-re-peat three times. Don’t rest
between sets
SCULPT SHRED(Bike HIIT)
STRETCH
Machine Bicep Curl 4x12 Warm up 5 minutes
Bicep Curl with Neutral Grip4x12
60 seconds high intensity
Cable Rope Curl 4x12 60 seconds recovery
Tricep Pushdowns 4x12 Repeat 10x
Tricep Dips 4x12
Tricep Kickbacks 4x12
WEDNESDAY: Glutes
THURSDAY: Biceps & Triceps
SCULPT SHRED(Bike HIIT)
STRETCH
Cable kick backs 3x20 per leg, SUPERSET with banded
jump squats
20 side to side crossovers on stepper
Abductor machine, 20 reps on moderate weight, don’t rest and drop the weight
slightly for 15 reps. Repeat sequence 3x without rest be-
tween sets
10 bandedsquat jumps
Smith Machine thrusts (3x15), drop the weight when done for single leg thrusts (3x15)
per leg. GO HEAVY!
100 jump rope
Cable Kickbacks (4x15) per leg, SUPERSET with banded
kickbacks 25 per legRepeat 5x
Sumo deadlifts (3x12),SUPERSET with bodyweight
lunges
Tricep Kickbacks 4x12
SCULPT SHRED(Bike HIIT)
STRETCH
Shoulder Press (4x15) 25 min steady state cardioof choice
Lateral Raise (4x15)
Front Raise (4x15)
Rear Delt Machine Flys (4x15)
Calf Raises (3x20)
FRIDAY: Glutes
SATURDAY: Delts, Calves, Cardio
SUNDAY- Active Recovery: Yoga ‘n Chill/Stretch
AT-HOME HIIT ALTERNATIVES
If for some reason you can’t make it into the gym, choose between any of these at-home HIIT alternatives for your daily workout instead, and get back to the programmed work-outs the next day.
Option 120 bodyweight squats30 high knees30 sec plank20 push ups30 high knees30 sec plank20 jumping lunges30 high knees30 sec plank20 squat and dumbbell overhead press30 high knees30 sec plank20 ab crunches OR 20 walking lunges30 high knees30 sec plank
Repeat in order for as many rounds as you can do in 20 min
Option 2 Tabatas = 20 seconds on 10 seconds off for 4 minutes, then rest one minute for a five minute interval.*suggestion: download a free Tabata timer app to use with these tabatas! 5 minutes: Push ups (can drop to knees if needed)5 minutes: Alternating Reverse lunges or jump lunges5 minutes: Dumbbell Overhead press5 minutes: 2 arm dumbbell row or renegade row
Option 3 Plyometrics (3-5 rounds) 20 Jump Lunges 15 Jump Squats 10 Burpees60 High Knees
Option 4 Sprints100 Meters Repeat 10 times