Lean Eating for Women –

Eighth phase (4 weeks)

As many as possible – and then some.
You’ve already been introduced to the concept of “as many reps as possible.” It’s a
strategy used to increase your workout density – the amount of work done in the same
amount of time. Anyone who wants to turn their body into a fuel-guzzling machine must
embrace their ability to push . . . and push . . . and push some more.

This phase of Lean Eating will be your most challenging yet. As you’ve probably realized
by now it’s no longer enough to simply go through the motions of exercise. Not only do
you have to work harder than ever, you have to keep yourself accountable to what
you’re truly capable of. Nobody’s asking you to do more than that. However, you now
have the responsibility of doing nothing less.

With this new challenge, prioritize movement quality over speed to ensure that your form
doesn’t break down over time. The number of reps (or the weight you get them with) is
meaningless without strong technique behind them. When you have consistent quality,
the increases you see will mean something. So be sure to make this phase meaningful!

If you execute this phase of training correctly, you’ll learn some things about yourself
that you didn’t know going in. And, as you might expect, these tidbits of knowledge live
outside your current comfort zone.

Push your boundaries. You may be surprised to see how far they reach.

1 LEAN EATING FOR WOMEN | PHASE 8 (4 WEEKS)

Calendar

MON TUES WED THURS FRI SAT SUN

Week Workout 1 Intervals Workout 2 Active Workout 1 Intervals Off

recovery
1
Week Workout 2 Intervals Workout 1 Active Workout 2 Intervals Off
recovery
2
Week Workout 1 Intervals Workout 2 Active Workout 1 Intervals Off
recovery
3
Week Workout 2 Intervals Workout 1 Active Workout 2 Intervals Off
recovery
4

2 LEAN EATING FOR WOMEN | PHASE 8 (4 WEEKS)

Warm-up

Foam rolling work

• IT bands (side of legs) Key points:

• Hip flexors (hips) Complete 5-10 passes of each.
• Quads (front of legs)
Keep your muscles relaxed (even
• Hamstrings (back of legs)
though you will feel moderate pain).
• Adductors (low and high; inside of legs)
• Glutes Keep duration under a minute for any
• Upper back one area.
• Lats

Stretches

• Pecs Key points:

• Lats From the list, pick only two of the
• Hip flexors stretches and hold for 60 seconds
• Hamstrings each.
• Adductors Choose the stretches that you find the
• External rotators (10 repetitions) most challenging.

Mobility

• Ankle mobility (middle, inside and outside) Key points:

• Wall slides Complete 5-10 repetitions of each.
• Hugging hip lift
Important: don’t simply go through the
• Scapular push-ups
motions. Take your time on each
• Assisted rear lunge
movement, concentrating on what
• Prone hip flexion you’re supposed to feel.
• Lateral squat
• Standing X-band abduction Your goal isn’t to achieve the greatest
• Assisted squat range of motion possible with any
• Shoulder dislocations particular movement, but to use the
right muscles and joints.

Note:
You can view the video of the entire warm-up sequence in Today’s Workout (from your Lean
Eating home page.)

3 LEAN EATING FOR WOMEN | PHASE 8 (4 WEEKS)

Workout 1
WARM-UP

Group 1
Week 1 – do 3 rounds of group 1
A) Front to rear lunge (AMRAP in 45 seconds) Week 2 – do 4 rounds of group 1
B) Plank with alternating arm reach Week 3 – do 4 rounds of group 1
(perform for 60 seconds) Week 4 – do 4 rounds of group 1
Rest 60-90 seconds, repeat

Group 2

A) Alternating incline dumbbell bench press Week 1 – do 3 rounds of group 2

(AMRAP in 45 seconds) Week 2 – do 3 rounds of group 2
B) Alternating lateral lunge (15 reps) Week 3 – do 4 rounds of group 2
Week 4 – do 4 rounds of group 2
Rest 60-90 seconds, repeat

Group 3

A) Inverted row (AMRAP in 45 seconds) Week 1 – do 2 rounds of group 3

B) 3-position rear elevated split squat with pulse Week 2 – do 2 rounds of group 3
(5 reps per position) Week 3 – do 2 rounds of group 3
Rest 60-90 seconds, repeat Week 4 – do 2 rounds of group 3

Note:
Exercises in a group are to be performed one after another. In the case of multiple rounds, the
grouping will be repeated in order. For example, someone doing two rounds would perform
Exercise A, Exercise B, and then go through Exercises A and B again before moving onto the
next grouping.
For exercises performed in a single-­‐sided manner, complete the prescribed number of
repetitions (reps) on each side. The exercise demonstrations and instructions will indicate
whether the repetitions are to be completed in an alternating or non-­‐alternating fashion.
For exercises calling for AMRAP (as many reps as possible), prioritize movement quality over
speed to ensure that movement quality doesn’t break down over time.
When rest is variable, take only as much time as necessary to achieve performance on the
following round.

4 LEAN EATING FOR WOMEN | PHASE 8 (4 WEEKS)

Workout 2
WARM-UP

Group 1
Week 1 – do 3 rounds of group 1
A) Push press (AMRAP in 45 seconds) Week 2 – do 4 rounds of group 1
B) Fast knees to stability ball (15 reps) Week 3 – do 4 rounds of group 1

Rest 60-90 seconds, repeat Week 4 – do 4 rounds of group 1

Group 2

A) Squat to alternating diagonal press Week 1 – do 3 rounds of group 2

(AMRAP in 45 seconds) Week 2 – do 3 rounds of group 2
B) Bent-over alternating dumbbell row (15 reps) Week 3 – do 4 rounds of group 2

Rest 60-90 seconds, repeat Week 4 – do 4 rounds of group 2

Group 3

A) Jump to chin-up (AMRAP in 45 seconds) Week 1 – do 2 rounds of group 3

B) Inchworm (15 reps) Week 2 – do 2 rounds of group 3

Week 3 – do 2 rounds of group 3
Rest 60-90 seconds, repeat
Week 4 – do 2 rounds of group 3

Note:

Exercises in a group are to be performed one after another. In the case of multiple rounds, the
grouping will be repeated in order. For example, someone doing two rounds would perform
Exercise A, Exercise B, and then go through Exercises A and B again before moving onto the
next grouping.
For exercises performed in a single-­‐sided manner, complete the prescribed number of
repetitions (reps) on each side. The exercise demonstrations and instructions will indicate
whether the repetitions are to be completed in an alternating or non-­‐alternating fashion.
For exercises calling for AMRAP (as many reps as possible), prioritize movement quality over
speed to ensure that movement quality doesn’t break down over time.
When rest is variable, take only as much time as necessary to achieve performance on the
following round.

5 LEAN EATING FOR WOMEN | PHASE 8 (4 WEEKS)

 Active recovery

WARM-UP (OPTIONAL)

Mildly to moderately challenging work– preferably outdoors Week 1 – do 30 minutes

Week 2 – do 30 minutes
Week 3 – do 30 minutes
Week 4 – do 30 minutes

Note:
This activity is intended to be relatively easy. Your goal should be to find an activity (outside of the
gym) that will provide a change of pace and leave you feeling better than when you started.

6 LEAN EATING FOR WOMEN | PHASE 8 (4 WEEKS)

Intervals

WARM-UP

Perform 20 seconds of all-out work followed Week 1 – do 3 rounds

by 10 seconds of rest (with an additional 10 seconds of rest per Week 2 – do 4 rounds
round) Week 3 – do 5 rounds
Week 4 – do 6 rounds

Note:
Choose a low-impact exercise, such as stationary biking, sled pulling or swimming. Your goal is to
work at peak intensity for each 20-second interval. The rest periods in between should be slow
and recovery-oriented.
Each week start with a 10-second rest period, adding 10 seconds to this each round. For
example, in week 1, your interval session will be as follows:
Your Week 1 interval session should look like this:
Round 1: 20 seconds work, 10 seconds active recovery
Round 2: 20 seconds work, 20 seconds active recovery
Round 3: 20 seconds work, 30 seconds active recovery

As rounds are added in subsequent weeks, continue to add 10 seconds of active recovery to each
rest period.

7 LEAN EATING FOR WOMEN | PHASE 8 (4 WEEKS)

Phase 8 –
Exercise Directory

Workout 1
Front to rear lunge ............................................................................................................ 9  
Plank with alternating arm reach..................................................................................... 10  
Alternating incline dumbbell press .................................................................................. 11  
Alternating lateral lunge .................................................................................................. 12  
Inverted row .................................................................................................................... 13  
3-position rear elevated split squat with pulse ................................................................ 14

Workout 2
Push press ...................................................................................................................... 15  
Fast knees to stability ball ............................................................................................... 16  
Squat-to-alternating diagonal press ................................................................................ 17  
Bent-over alternating dumbbell row ................................................................................ 18  
Jump to chin-up (neutral grip) ......................................................................................... 19  
Inchworm ........................................................................................................................ 20  

8 LEAN EATING FOR WOMEN | PHASE 8 (4 WEEKS)

WORKOUT 1

Front to rear lunge

Set-up
Assume a standing position with good posture and a dumbbell in each hand. Shift your weight
onto one leg while keeping your hips level.

Movement
Step forward with the un-weighted leg. As you land, it’s essential to keep the knee aligned with the
ankle – do not let it move forward. Instead, focus on dropping straight down. Once stable,
aggressively press away from the floor to step backwards, bringing yourself back to a standing
position. With the same leg, continue the motion into a rear lunge position. Once again, pause to
ensure stability before returning to a standing position. Repeat all reps on the same leg,
completing as many reps as possible in the time allotted, before switching to the other side.

Key Points
• Step forward smoothly and fluidly. Your landing should be soft. You should not step forwards,
pause and drop.
• Do not, under any circumstances, allow your front knee to travel past 90 degrees. Use a mirror
on the side for a reference point.
• Always establish stability before moving
• If necessary for stability, pause in the standing position in between the front and rear portions of
the lunge. However, the goal should be one fluid motion.

When do I add weight?

Begin with bodyweight only, adding weight when you can perform the movement with all key
points in place.

9 LEAN EATING FOR WOMEN | PHASE 8 (4 WEEKS)

WORKOUT 1

Plank with alternating arm reach

Set-up
Assume a plank position with your forearms on the floor.

Movement
Reach forward with one arm, return it to its original position and repeat the process with the
opposite arm. Continue alternating left and right sides for time indicated.

Key Points
• Try to keep the hips as level as possible
• The focus on this exercise is not on the reach, but on the transition; be as subtle as possible
when changing hands
• Maintain all qualities of a standard plank, including engagement of the core to avoid arching the
back

When do I add weight?

No need – progress here is strictly about increasing range of motion and quality of movement.

10 LEAN EATING FOR WOMEN | PHASE 8 (4 WEEKS)

WORKOUT 1

Alternating incline dumbbell press

Set-up
Lay back on an incline bench (approximately 40 degrees) with your feet firmly on the floor and a
dumbbell in each hand. The dumbbells should be in line with your body and with the upper part of
the dumbbells sitting on your shoulders. Squeeze your shoulder blades together and ensure that
your lower body is stable.

Movement
Press one dumbbell straight up into the air (not at a right angle to your body). As you press, rotate
the dumbbells during the movement (not at the top) so that it finishes perpendicular to your body.
Bring it back to the original position and repeat this process with the dumbbell in the opposite
hand. Continue alternating left and right sides to complete as many reps as possible on each side.

Key Points
• Use your shoulder blades to squeeze the bench throughout the entire movement – even at the
top
• Keep your shoulders as low as possible throughout the movement. Making sure that your lats
are flexed will help this.
• No dancing! Your feet should remain firmly planted and your knees should remain in-line with
your ankles. Stability is essential.
• Do not begin pressing until the opposite hand has returned to its original position

When do I add weight?

Add weight when you can perform the movement with all of the key points – particularly keeping
the shoulder blades down – in place.

11 LEAN EATING FOR WOMEN | PHASE 8 (4 WEEKS)

WORKOUT 1

Alternating lateral lunge

Set-up
Start by standing tall. Shift your weight into one leg while keeping your hips level. Ensure that your
hips move back and that your front shin is vertical.

Movement
Push your weighted foot aggressively away from the side, to bring you back into a standing
position. Shift your weight and step out with the opposite foot, repeating the process. Continue
alternating left and right sides to complete the indicated number of reps on each side.

Key Points
• Your shin angle shouldn’t change during the movement but your hips should move backwards
(like the goblet squat)
• Both feet should remain parallel and flat on the floor
• This should not be a rough step followed by a lateral squat. This movement should be fluid.
• Actively work on decelerating as soon as foot contact is made

When do I add weight?

No need. You’ll increase your challenge by focusing on speed of movement.

12 LEAN EATING FOR WOMEN | PHASE 8 (4 WEEKS)

WORKOUT 1

Inverted row

Set-up
Position yourself under a low bar (ensuring first that it’s stable and secure), assuming a palms-
down (overhand) grip. Walk yourself forward until you’ve reached an appropriate angle. At the
bottom position, you’ll still keep some tension on your arms and shoulders, avoiding hanging
passively. Squeeze your glutes (and keep them squeezed).

Movement
Pull your sternum to the bar with a brief hold at the top before lowering yourself in a controlled
fashion.

Key Points
• Squeeze your shoulder blades together as you pull your body to the top
• Squeeze your glutes throughout the entire movement – don’t allow your butt to hang down
• Change the angle to ensure that you can complete all of your reps with good form

When do I add weight?

You will increase your challenge by narrowing your foot width (hard), positioning yourself closer to
the ground (harder) or even elevating your feet (hardest).

13 LEAN EATING FOR WOMEN | PHASE 8 (4 WEEKS)

WORKOUT 1

3-position rear elevated split squat with pulse

Set-up
Standing on one leg, reach your opposite foot back as far as you can, placing the top of the rear
foot on a bench or equivalent. This will set the length of your stride. Try to keep all of your weight
in the heel of the front foot. Your feet should be hip width apart. Hold a dumbbell in a goblet
position on your chest.

Movement
Position 1: Get as low as possible without your rear knee touching the floor. Press the dumbbell
as far away from your body as possible without rounding your shoulders. Repeat for 5 reps.
Position 2: Elevate yourself 50% of the way to standing with a straight (front) leg. Press the
dumbbell as far away from your body as possible without rounding your shoulders. Repeat for 5
reps.
Position 3: Elevate yourself as high as possible while still keeping a vertical shin. Press the
dumbbell as far away from your body as possible without rounding your shoulders. Repeat for 5
reps.

Key Points
• Keep the weight in your front heel throughout – don’t let it shift forward
• Ensure that your front hip, knee and ankle are vertically stacked throughout; don’t let your knee
cave inwards.
• Try not to let the rear leg “help”
• Try to keep a vertical shin – if you watch yourself in the mirror in profile, you should see no
change in shin angle

When do I add weight?

You can increase the weight of the dumbbell once you can perform the movement with all key
points in place. However, the focus is on posture and movement quality so increases in weight
should be minor.

14 LEAN EATING FOR WOMEN | PHASE 8 (4 WEEKS)

WORKOUT 2

Push press

Set-up
Stand with a barbell in contact with your upper chest. The arm position will be similar to that of the
front squat, but with the elbows pointed downward.

Movement
Sit back into a partial squat, ensuring that the hips move back slightly. From the bottom position,
stand explosively, as if jumping. Use the momentum generated by your lower body to continue
moving the bar upward, into an overhead position. Pause slightly to stabilize before dropping
directly to the bottom position.

Key Points
• Keep your weight in the center of your feet – do not allow it to transfer forward
• Ensure contact with the bar throughout the initial lower body movement
• Keep the shoulder blades low during the push-off. Check in at the top and bottom of each
repetition to ensure that this is happening.
• If you are unable to perform this movement without shoulder pain or excessive arching, revert
back to a high-incline dumbbell bench press

When do I add weight?

You can increase the weight of the barbell as soon as you can perform the movement with all key
points in place.

15 LEAN EATING FOR WOMEN | PHASE 8 (4 WEEKS)

WORKOUT 2

Fast knees to stability ball

Set-up
Balance on your forearms, on a stability ball, as you would for a plank. Place one hand over the
other (this will help prevent the ball from rolling forward).

Movement
Pull the stability ball toward your feet while, at the same time, driving one of your knees into it.
Immediately return to a planked position and regain your stability before repeating the process
with your opposite knee.

Key Points
• If you are unable to maintain neutral spinal alignment upon impact (once the ball has been rolled
toward your feet), limit your range of motion or revert to the slow version of this exercise
• No dancing! Stabilize yourself in a plank after each knee.

When do I add weight?

No need – progress here is strictly about movement quality, stability and speed.

16 LEAN EATING FOR WOMEN | PHASE 8 (4 WEEKS)

WORKOUT 2

Squat to alternating diagonal press

Set-up
Grasping a weight in both hands, sit into a squat.

Movement
Stand up rapidly and push the weight up away from you on a 45-degree angle. Ensure that you
are pivoting on the ball of the trailing foot, as you would for a golf swing. Sit back into a squat
before repeating this movement on the other side. Continue alternating left and right sides to
complete the as many reps as possible on each side.

Key Points
• Rotation comes only from the hips. Your low-back should not twist at all during this movement.
• Ensure that you pivot on the ball of the trailing foot to avoid twisting at the knee
• As you return to the squat position, begin decelerating at about half depth
• There’s no stopping during this exercise. Movement should be fluid.

When do I add weight?

Add weight when you can perform the movement with all of the key points in place.

17 LEAN EATING FOR WOMEN | PHASE 8 (4 WEEKS)

WORKOUT 2

Bent-over alternating dumbbell row

Set-up
Stand with feet hip width apart and parallel, grasping a dumbbell in each hand. Move your hips
back until your upper body is no more than 45 degrees (relative to the ground). Rotate the
dumbbells until they’re in-line with each other – end to end. Ensure that you have neutral spine
and that your hips are level.

Movement
After tightening your core (fill your belly with air), draw the elbow back on one arm, bringing the
dumbbell up, rotating it until it is parallel with your body. Ensure there is no rotation in the spine or
hips. After lowering the dumbbell in a controlled fashion, repeat this process with the opposite
arm. Continue alternating left and right sides to complete the number of reps indicated on each
side.

Key Points
• Assume the bent-over position by hinging at the hips. Only allow your knees to bend slightly.
• Good posture is your first priority here. If you feel that you’re losing alignment at any time, stand
up and reset your position
• You will be tempted to twist in order to help bring the dumbbell up. Use your core strength to
resist this and keep your torso in exactly the same position throughout.
• A mirror can be a valuable tool to check your form – ensure that you don’t see any rounding in
your lower back

When do I add weight?

You can increase the weight of the dumbbells as soon as you can perform the movement with all
key points in place.

18 LEAN EATING FOR WOMEN | PHASE 8 (4 WEEKS)

WORKOUT 2

Jump to chin-up (neutral grip)

Set-up
Ensure you have a solid grip on a chin-up bar. You may need to modify your height with a box or
step to ensure that you are able to perform all reps with adequate range of motion.

Movement
Like the push-press, you will initiate the movement with a jump – to overcome the inertia at the
bottom of the movement. However, in the jump to chin-up, you will pull yourself into the final
position. Lower yourself just slowly enough to ensure control before immediately repeating the
process.

Key Points
• Engage your core (as you would to initiate a crunch) in order to avoid arching your back
• Keep the shoulder blades low. Check in at the top and bottom of each repetition to ensure that
this is happening.
• Don’t stop the movement at the bottom. Each landing should “reload” the following jump.

When do I add weight?

No need, you can increase your challenge by jumping less aggressively and allowing your upper
body to take on more of the workload.

19 LEAN EATING FOR WOMEN | PHASE 8 (4 WEEKS)

WORKOUT 2

Inchworm

Set-up
Assume a push-up position with your feet hip width apart.

Movement
Walk your feet forward with small steps, pushing your heels toward the ground. Continue until it
feels difficult to continue forward without significantly rounding your back. At this point, begin to
walk your hand forward until you have reached (or slightly passed) a push-up position. Repeat this
process for all reps indicated.

Key Points
• While some rounding of the back is acceptable, attempt to keep your chest driven forward and to
minimize this as much as possible
• Keep your core tight – do not allow your hips to swing back and forth

When do I add weight?

No need. Progress here will come from better range of motion and core stability.

20 LEAN EATING FOR WOMEN | PHASE 8 (4 WEEKS)