DEFINITIONS

WARM UP EXERCISES:
These exercises are aimed towards activating the muscles that you will be using in
the workout, getting your body warm and your blood flowing. Ensure to perform
these exercises slowly and with control, thinking about the muscles as you do so.

CIRCUIT:
Perform all the exercises within a circuit back to back, with minimal rest. You will see
the rest time indicated in the last exercise of the circuit. Take this rest after the last
exercise, then repeat the circuit for the indicated sets.

OPTIONAL BOOTY BURNOUT:

Complete these exercises similarly to your circuits. Perform all exercises, then rest
after the last. These burnouts are designed to do exactly that, burnout the booty at
the end of a session.

COOL DOWN / YOGA STRETCHES:

This last circuit is all about slowing down the heart rate and cooling down the body
after a workout. Do these exercises slowly, and breathe deeply into your stomach
throughout.
WEEK 2 GLUTES & CORE

DAY ONE

JUMP ROPE | 1 SETS | 5 MIN | NO REST

1. Keep your feet close together and bounce on the balls of your feet
2. Jump as fast as possible - this is a high intensity cardio exercise

WEIGHT
LIFTED:

WARM UP EXERCISES
LUNGE WITH ROTATION | 2 SETS | 10 REPS EACH SIDE | NO REST
1. Stand with feet about hip width apart.
2. Take a natural step forward with one leg, and lower into a deep lunge.
3. Hold the hips and legs still, and add a rotation of your spine. Looking over the outside leg.
4. Twist back to the middle and take a step forward with the other leg.
WEIGHT
LIFTED:

BOOTY BAND SQUATS | 2 SETS | 15 REPS | REST 30 SECS

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 WEIGHT
toes - you should feel your glutes need to work hard in order to achieve this LIFTED:
4. If you don’t have a booty band, just do normal bodyweight squats

SUPERSET 1
GOBLET SQUAT | 3 SETS | 12 REPS | REST 30 SECS
1. Begin exercise with your feet slightly wider than shoulder-width
2. Holding a dumbbell like a goblet, with both hands directly beneath the chin, perform a
squat ensuring your chest stays up throughout the movement
3. Push through the whole foot to return to the starting position WEIGHT
LIFTED:

HOME: THICC CHALLENGE 3

WEEK 2 GLUTES & CORE

DAY ONE

STRAIGHT LEG DEADLIFT | 3 SETS | 12 REPS | REST 30 SECS

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

CURTSY SQUATS | 3 SETS | 10 REPS EACH LEG | REST 60 SECS

1. Begin standing tall with feet slightly narrower than hip-width, with your hands together
2. With your left leg, step back and behind the right leg and sink down until your back leg is
just above the floor
3. Push back to the starting position and repeat for the right leg - this is 1 rep
WEIGHT
LIFTED:

SUPERSET 2

WALKING LUNGES (DUMBBELLS) | 3 SETS | 10 REPS EACH LEG |

NO REST
1. Hold the dumbbels down by your sides, lunge forwards on one leg, stopping just before
your back knee touches the ground
2. Pushing through your front heel, bring the back foot forwards until your feet are together WEIGHT
again LIFTED:
3. Lunge forwards with your opposite foot this time, alternating each time and ensuring your
hips stay level

HIP THRUSTS (BOOTY BAND) | 3 SETS | 15 MIN | REST 30 SECS

1. Place the booty band just above your knees with your shoulders on a bench and your knees
at 90-degrees
2. 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 WEIGHT
3. Slowly lower to the bottom ensuring you keep your knees out to maximize glute LIFTED:
engagement

4
WEEK 2 GLUTES & CORE

DAY ONE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

SUPERSET 3

RUSSIAN TWISTS | 2 SETS | 8 REPS EACH SIDE | NO REST

1. On the floor lean your upper body slightly back and lift your feet off the ground while
holding a medicine ball, kettlebell or dumbbell
2. Twist the medicine ball from side to side, touching either side of your hip while keeping
your legs as still as possible WEIGHT
3. Twist slowly and focus on using all of your core and keeping your back straight - twisting to LIFTED:
both sides is 1 rep

MOUNTAIN CLIMBERS | 2 SETS | 15 REPS EACH SIDE | NO REST

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

PLANK | 2 SETS | 30 SECS | REST 60 SECS

1. 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
2. Hold this position for the suggested amount of time
WEIGHT
LIFTED:

Be a warrior
not a worrier

HOME: THICC CHALLENGE 5

WEEK 2 UPPER BODY

DAY TWO

WARM UP EXERCISES

BIRD DOG | 2 SETS | 15 REPS | NO REST

1. Begin exercise on hands and knees, with your knees directly beneath your hips and hands
directly beneath your shoulders
2. Slowly lift your arm and opposite leg. Fully extend them, making a straight line between
the tips of your fingers and your toes WEIGHT
3. Slowly return to original position maintaining core activation, and keeping your hips square LIFTED:
4. Repeat for the other side - this is 1 rep

INCHWORM OR WALK OUTS | 2 SETS | 10 REPS | REST 30 SECS

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

SUPERSET 1

DB BICEP CURL | 3 SETS | 12 REPS | REST 30 SECS

1. Hold a dumbbell in each hand beside your hips with palms facing forward
2. Curl the dumbbells up towards your shoulders, squeezing the biceps
3. Slowly lower back down
WEIGHT
LIFTED:

REVERSE FLYS | 3 SETS | 12 REPS | REST 30 SECS

1. Hold your dumbbells with a neutral grip, with your knees slightly bent, glutes squeezed
and your upper body hinged forward to about 45-degrees
2. Raise the dumbbells out to the side as wide as possible, while maintaining a slight elbow
bend and squeezing your shoulder blades together WEIGHT
3. Slowly lower the dumbbells back to the starting position and repeat - avoid using LIFTED:
momentum

6
WEEK 2 UPPER BODY

DAY TWO

SUPERSET 2

DB STANDING SHOULDER PRESS | 3 SETS | 12 REPS | REST 30 SECS

1. Stand with a dumbbell in each hand, held to your shoulders
2. Press the arms straight above your head towards the ceiling
3. Slowly lower the dumbbells back to your shoulders
WEIGHT
LIFTED:

LATERAL RAISES | 3 SETS | 12 REPS | REST 30 SECS

1. Begin with a dumbbell in each hand, resting them against your hips
2. With your arms straight (but with a soft elbow) slowly raise your arms sideways until they
are in line with your shoulders
3. Pause at the top for 1 second before slowly lowering back down
WEIGHT
LIFTED:

SUPERSET 3
BENT OVER ROW (DUMBBELLS) | 3 SETS | 12 REPS | REST 30 SECS
1. Hold your dumbbells with a neutral grip, with your knees slightly bent, glutes squeezed
and your upper body hinged forward to about 45-degrees
2. Pull the dumbbells towards you while keeping your elbows close to your sides and
squeezing your shoulder blades together (T-Rex arms) WEIGHT
3. Slowly lower the dumbbells, until your arms are straight LIFTED:

CHAIR DIPS | 3 SETS | 15 REPS | REST 30 SECS

1. Using your arms as support, lift your body up and keep a straight line between your ankles,
hips and shoulders
2. Slowly bend your arms to 90 degrees, maintaining body tension
3. Extend your arms back to the original position, ensuring that you are using your arms, not
WEIGHT
your hips and back LIFTED:

HOME: THICC CHALLENGE 7

WEEK 2 UPPER BODY

DAY TWO

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

STAND ALONE EXERCISE

SUPERMAN HOLD | 2 SETS | 30 SECS | REST 30 SECS
1. Begin lying flat on your stomach with arms and legs stretched out straight
2. Squeeze your glutes, then while keeping your arms and legs straight, lift them as high as
possible - hold this position
3. Ensure you keep your glutes squeezed, core engaged and arms by your ears the whole time
WEIGHT
LIFTED:

Find your
comfort zone.
Then leave it.

8
WEEK 2 LOWER BODY

DAY THREE

WARM UP EXERCISES
HIP ROTATIONS | 2 SETS | 12 REPS EACH SIDE | NO REST
1. Stand with feet hip width apart.
2. Lift one knee up towards your chest, then rotate out to the side, opeining up through the
hip.
3. Lower the leg back down to the floor.
WEIGHT
LIFTED:

SQUAT JUMPS | 2 SETS | 15 REPS | REST 30 SECS

1. Begin the exercise with your feet slightly wider than hip-width
2. Squat down until your thighs are parallel to the ground
3. Explosively jump as high as possible while maintaining body tension
WEIGHT
4. Control your landing whilst maintaining momentum, and repeat
LIFTED:

SUPERSET 1

OVERHEAD SQUATS | 3 SETS | 15 REPS | NO REST

1. Stand with your feet slightly turned out and wider than shoulder-width. Hold your arms
straight above you with a dumbbell in each hand
2. Pushing your hips back, and bending at the knees, sink to 90-degrees while keeping your
chest and arms up. Make sure you keep your back strong and concentrate the weight WEIGHT
through your heels and big toe LIFTED:
3. Pause at the bottom, before driving through your whole foot to stand up
4. This exercise will work your upper back and test your mobility, but stop if you feel pain in
your lower back

PENDULUM DEADLIFT (RESISTANCE BAND OVER SHOULDERS) |

3 SETS | 12 REPS EACH LEG | NO REST
1. Stand on the resistance band with one foot and place it over your shoulders like a
backpack.
2. Lift your leg straight behind you as you lower your upper body towards the floor - there WEIGHT
should be a straight line from your shoulders to your foot LIFTED:
3. Pause at the bottom for a second before hinging from your hips to come back up to the top
4. Repeat for the other leg once you have completed all your reps
5. If you don’t have a resistance band, use a dumbbell in each hand instead

HOME: THICC CHALLENGE 9

WEEK 2 LOWER BODY

DAY THREE

SIDE LUNGES (DUMBBELL) | 3 SETS | 12 REPS EACH LEG | REST 60 SECS

1. With a single dumbbell, take a large step to one side and sink down until your knee is at
90-degrees
2. Make sure the ankle, knee and hip of the bending leg stay in a line - the other leg stays
straight and only acts for balance WEIGHT
3. Push back to the starting position using only the bent leg, ensuring your chest stays up LIFTED:
4. Repeat for the same leg, switching legs once you have completed all reps

SUPERSET 2
SKIER SQUATS (EXERCISE BALL) | 3 SETS | 15 REPS | NO REST
1. Stand with your feet and knees together, with the ball against your lower back aqnd up
against a wall
2. Pushing your hips down and back, and bending at the knees, sink to 90-degrees. Make
sure you keep your back tall and strong WEIGHT
3. Pause at the bottom, before driving through your feet and returning to the starting position. LIFTED:
Keeping the core engaged throughout

HAMSTRING CURLS (EXERCISE BALL) | 3 SETS | 12 REPS | REST 30 SECS

1. Lie with your back on the floor and feet supported on the exercise ball
2. Lift your hips off the floor, using your arms for support, until there is a straight line between
your shoulders and feet
3. While keeping your hips up, draw your feet towards your glutes as much as possible
WEIGHT
4. Slowly straighten your legs while keeping your hips up and repeat
LIFTED:

SUPERSET 3
BOOTY BAND BRIDGE | 2 SETS | 15 REPS | NO REST
1. Place the booty band just above your knees, lie down on your back, bend the knees up
towards the glutes, and move your feet apart until the band is tight.
2. While keeping the band tight, lift your hips as high as possible and pause for 2 seconds
3. Slowly lower your hips back to the ground
WEIGHT
4. For an extra challenge, at the top of the bridge slightly externally rotate your knees to get a
LIFTED:
deep glute burn
5. If you don’t have a booty band, perform normal glute bridge

10
WEEK 2 LOWER BODY

DAY THREE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

BOOTY BAND CRAB WALKS | 2 SETS | 12 REPS EACH WAY |

REST 30 SECS
1. Place the booty band just above your knees, and move your feet apart until the band is
tight
2. Sink down into a squat and while keeping low in your squat, take a large step to one side, WEIGHT
then step with your other foot to keep tension on the band LIFTED:
3. Repeat for the same leg, covering as much distance as possible, before switching legs to go
the other way
4. If you don’t have a booty band, hold a dumbbell against your chest for the crab walks

Be stronger than
your excuses

HOME: THICC CHALLENGE 11

WEEK 2 CHALLENGE DAY

DAY FOUR

JUMP ROPE | 4 SETS | 30 SECS | REST 30 SECS

1. Keep your feet close together and bounce on the balls of your feet
2. Jump as fast as possible - this is a high intensity cardio exercise

WEIGHT
LIFTED:

PLANK RENEGADE ROWS | 4 SETS | 30 SECS | REST 30 SECS

1. Bring shoulders over hands and feet together in raised plank - ensure back is flat and core
is engaged.
2. Place one dumbbell in center of the body in line with the chest on the ground.
3. From raised plank position, pick one dumbbell up and draw elbow towards side of the
WEIGHT
body. Focus on gently drawing your shoulder blades together. LIFTED:
4. Lower arm back down to the floor and repeat on other side. Alternate between sides.

THRUSTERS | 4 SETS | 30 SECS | REST 30 SECS

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

SUMO SQUATS | 4 SETS | 30 SECS | REST 30 SECS

1. Stand with your feet turned out and wider than shoulder-width
2. Pushing your hips back, and bending at the knees, sink to 90-degrees. Make sure you keep
your back strong and tall
3. Pause at the bottom, before driving through your feet and returning to the starting position
WEIGHT
4. Ensure your core is braced, chest is up and your glutes are engaged the whole time
LIFTED:

12
WEEK 2 CHALLENGE DAY

DAY FOUR

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

PUSHUPS | 4 SETS | 30 SECS | REST 30 SECS

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
WEIGHT
movement LIFTED:

Time is
non-refundable,
so use it with
intention

HOME: THICC CHALLENGE 13

WEEK 2 UPPER BODY & CORE

DAY FIVE

WARM UP EXERCISES

RESISTANCE BAND ROWS | 2 SETS | 12 REPS EACH ARM | NO REST

1. Sit with your legs straight out in front of you, and a resistance band around your feet
2. Hold the other end of the resistance band with both hands
3. Row the hands in towards you, pulling the elbows back behind you
WEIGHT
4. Stretch the arms straight back out
LIFTED:

FROGGERS | 2 SETS | 15 REPS | REST 30 SECS

1. Start in a pushup position with your shoulders directly above your wrists
2. Jump your feet towards your hands, then immediately jump your feet back to the pushup
position, ensuring you maintain strong core engagement and a straight back
3. Repeat as fast as possible as this is a high intensity cardio exercise
WEIGHT
LIFTED:

SUPERSET 1

DB CHEST PRESS | 3 SETS | 12 REPS | NO REST

1. Lie on a flat bench or on a mat on the floor, with a dumbbell in each hand. Elbows are out
wide at a 90 degree angle
2. Press the dumbbells straight up above your chest towards the ceiling
3. Slowly lower back to the starting position
WEIGHT
LIFTED:

OVERHEAD TRICEP DROPDOWNS | 3 SETS | 12 REPS | REST 30 SECS

1. Stand with feet shoulder-width apart and core engaged.
2. Bring dumbbell to directly above the head.
3. Keeping the elbows pulled in tight, slowly lower weight down behind the head.
WEIGHT
4. From behind the head, push back to the top and repeat motion.
LIFTED:

14
WEEK 2 UPPER BODY & CORE

DAY FIVE

SUPERSET 2

FRONT RAISES | 3 SETS | 12 REPS | NO REST

1. Stand with feet shoulder width apart, soft knees and core engaged. Dumbbells should be
in hands, palms facing towards the ground, hanging in front of the body.
2. From hanging position, raise dumbbells straight up to shoulder height.
3. From shoulder height, slowly lower back down to legs. Repeat.
WEIGHT
LIFTED:

ONE ARM DUMBBELL ROWS | 3 SETS | 10 REPS EACH ARM |

REST 60 SECS
1. On a bench, place your left arm so it’s beneath your shoulder, and your left knee so it’s
beneath your hip - your back should be flat and core engaged
2. With your right arm, pull the dumbbell towards you so that your elbow moves towards the WEIGHT
roof LIFTED:
3. Pause at the top and engage your right shoulder blade, before slowly lowering until your
arm is straight
4. Repeat for the opposite side once you have completed all reps

SUPERSET 3

TUCK UPS | 3 SETS | 10 REPS | NO REST

1. Start in the dish hold shape with arms straight in front of you
2. Using your abs, lift your chest and knees simultaneously so that you are almost in a tuck
shape
3. Slowly lower to the dish shape and hold for 1 second before starting the next rep
WEIGHT
4. Make the tuck up as smooth as possible to maximize core engagement
LIFTED:

BICYCLES | 3 SETS | 12 REPS EACH SIDE | NO REST

1. Perform a bicep curl until you reach shoulder height, then push the dumbbells towards the
roof until your arms are straight
2. Pause at the top for one second before slowly lowering back to shoulder height, and slowly
lowering to the starting position of your bicep curl before repeating WEIGHT
LIFTED:

HOME: THICC CHALLENGE 15

WEEK 2 UPPER BODY & CORE

DAY FIVE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

DISH HOLD | 3 SETS | 30 SECS | REST 30 SECS

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

Good things come

to those who
work hard and
never give up

16
WEEK 2 LOWER BODY & HIIT

DAY SIX

JUMP ROPE | 1 SETS | 5 MIN | NO REST

1. Keep your feet close together and bounce on the balls of your feet
2. Jump as fast as possible - this is a high intensity cardio exercise

WEIGHT
LIFTED:

WARM UP EXERCISES

BOOTY BAND CRAB WALKS | 3 SETS | 10 REPS EACH WAY | NO REST

1. Place the booty band just above your knees, and move your feet apart until the band is
tight
2. 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 WEIGHT
3. Repeat for the same leg, covering as much distance as possible, before switching legs to go LIFTED:
the other way
4. If you don’t have a booty band, hold a dumbbell against your chest for the crab walks

BOOTY BAND BRIDGE | 3 SETS | 12 REPS | NO REST

1. Place the booty band just above your knees, lie down on your back, bend the knees up
towards the glutes, and move your feet apart until the band is tight.
2. While keeping the band tight, lift your hips as high as possible and pause for 2 seconds
3. Slowly lower your hips back to the ground
WEIGHT
4. For an extra challenge, at the top of the bridge slightly externally rotate your knees to get a
LIFTED:
deep glute burn
5. If you don’t have a booty band, perform normal glute bridge

BOOTY BAND PAUSED SQUATS | 3 SETS | 12 REPS | REST 30 SECS

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, and pause in this position for
5-seconds each rep WEIGHT
3. Keep your chest up and actively push against the band to keep your knees out over your LIFTED:
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 paused squats

HOME: THICC CHALLENGE 17

WEEK 2 LOWER BODY & HIIT

DAY SIX

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

SUPERSET 1

CURTSY LUNGE TO SQUAT | 4 SETS | 45 SECS | REST 15 SECS

1. Stand with feet hip-width apart, chest upright, shoulders down and back.
2. Lower down into a squat position, making sure flat back and core engaged.
3. From the squat position, step left foot around hip-width apart on an angle behind the
body.
WEIGHT
4. Lower down into a curtsy lunge position.
LIFTED:
5. From lunging position, step left foot back to the squat position and repeat on other side.

DOUBLE PUMP LUNGES | 4 SETS | 45 SECS | REST 15 SECS

1. While holding a dumbbell in each hand, lunge forwards on one leg, stopping just before
your back knee touches the ground
2. Add an extra half rep by coming back up halfway, then lowering back to the bottom of the
lunge before stepping back to the start WEIGHT
3. Lunge forwards with your opposite foot this time, alternating legs, adding an extra half rep LIFTED:
each time and ensuring your hips stay level

HALF BURPEES | 4 SETS | 45 SECS | REST 15 SECS

1. Bring your hand’s shoulder-widthh apart and come into a raised plank position - ensure
core is engaged and back is flat.
2. From the raised plank position, jump your feet to outside of your hands, then jump your
feet back to starting position. WEIGHT
3. Repeat the motion focusing on speed and technique. LIFTED:

IN OUT SQUAT JUMPS (BOOTY BAND) | 4 SETS | 45 SECS | REST 15 SECS

1. Bring feet together and the booty band to above knees.
2. From standing position, jump your feet out to shoulder width apart and lower down to a
squat postion.
3. Chest upright, core engaged, knees should not be tracked in front of toes.
WEIGHT
4. From squat position, jump feet back together and lower down into a narrow squat. Repeat
LIFTED:
motion.

18
WEEK 2 YOGA OR REST

DAY SEVEN

FORWARD BEND | 2 SETS | 60 SECS | NO REST

1. Stand with your feet separated about 3 feet wide. Slightly turn the toes inward
2. Place your palms on your waist, exhale and fold forward, pushing the hips back and
lengthening the spine
3. Once in position, hold the big toe of each foot using your thumb, middle and index fingers, WEIGHT
thumb resting on top of the big toe LIFTED:
4. Let the head come close to the floor
5. Engage the core and hold the posture, breathing deeply, for 90 seconds
6. Place your palms on the waist, bend your knees slightly, inhale and straighten your torso.
Exhale and slightly backbend

HAND TO BIG TOE POSE | 2 SETS | 60 SECS | NO REST

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

EAGLE POSE | 2 SETS | 60 SECS | NO REST

1. Bend your knees and push your hips back as if you are sitting on an invisible chair
2. Cross the left thigh over the right thigh and hook the left foot over the right calf
3. Stretch out your arms. Cross the left hand over the right and allow both the palms to come
into contact WEIGHT
4. Roll back the shoulders as much as possible LIFTED:
5. Breathe deeply and hold the posture for one minute before repeating on the other side
6. To come out, inhale, release the hands and legs

HALF MOON POSE | 2 SETS | 60 SECS | NO REST

1. Stand straight with legs separated about three feet wide
2. Bend your right knee and rest your left hand on your hip
3. Place your right hand on the floor, about a foot in front of the right foot
4. Slowly straighten your right leg as you raise your left leg - open your hips, stacking the left
over the right WEIGHT
5. Flex the left foot, toes facing forward and lift the left hand towards the ceiling to open your LIFTED:
chest
6. Hold the pose, gazing at your left fingertips, for one minute
7. Exhale and slowly place the left foot on the mat. Inhale and lift your torso, before
repeating on the other side

HOME: THICC CHALLENGE 19

WEEK 2 YOGA OR REST

DAY SEVEN

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

BOAT POSE | 2 SETS | 60 SECS | NO REST

1. Sit straight on the mat with your legs stretched out
2. Inhale and lengthen your spine
3. Exhale and lift your legs off the floor by leaning backward slightly and balancing on your
sitting bones so your body looks like a V WEIGHT
4. Stretch your hands parallel to the floor LIFTED:
5. Engaging the core and pulling in the navel, hold the posture for ninety seconds
6. Exhale and slowly release your legs down and come back to the starting posture

UPWARD FACING PLANK | 2 SETS | 60 SECS | NO REST

1. With the final exhalation in Boat Pose, release your legs and place the palms just behind
your buttocks with fingertips facing you
2. Inhale, press the palms and lift your torso off the mat, relaxing your head
3. Keep your legs stretched out, extending the toes forward WEIGHT
4. Tuck your chin slightly and keep the core and glutes engaged LIFTED:
5. Breathe deeply and hold the posture for ninety seconds

Be stronger than
your excuses

20