Lean Eating for Women –

Third Phase (4 weeks)

Playing with fire
You know a lot more about your body than you did a short 10 weeks ago. Along with your strength
and fitness, you’ve improved your mobility and awareness – and have built a great foundation for
yourself. While you should feel great, this is more than just feeling good; this is also about
performing better.
You should now be at home with many of the movements in your program – enough to execute
them at a high level of effort without compromising their quality. This marriage of intensity and
form is going to pay off when it comes to making your training sessions more productive than
ever.
Just like last phase, you’ll continue to work at a faster pace. You’ll notice that rest only comes at
the end of a grouping. Again, this means you’ll not only have to keep things moving but you’ll have
to organize your exercise stations to facilitate that.
Your primary goal during this phase is to become friends with feeling uncomfortable. You’re going
to chase that sensation in two different ways. First, you’re going to take things just a little further
than ever before when it comes to tolerating that burning feeling in your muscles. Then, you’re
going to push the boundaries of your own mobility. Seek out that discomfort by playing around at
the edges of any given movement. Find out where your body is reluctant to go and then push it
just a little bit – in every single direction.
While working out can and should be safe, it should never be comfortable. As always, train safely
but stay focused. By accepting the discomfort that comes with training, give yourself the power to
push your own boundaries just a little. It’s time to see where that can take you.

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

Workout 1

WARM-UP

Group 1

A) Modified deadlift (12 reps) Week 1 – do 2 rounds of group 1

B) Modified push-up (12 reps) Week 2 – do 3 rounds of group 1
Week 3 – do 3 rounds of group 1
C) Stability ball front roll-out (perform for 60 seconds)
Week 4 – do 3 rounds of group 1
Rest 30 seconds, repeat

Group 2

A) Rear lunge (12 reps/side) Week 1 – do 2 rounds of group 2

Week 2 – do 2 rounds of group 2
B) Inverted row (12 reps)
Week 3 – do 3 rounds of group 2
C) Standing cable chop (12 reps/side)
Week 4 – do 3 rounds of group 2
Rest 30 seconds, repeat

Group 3

A) Incline dumbbell bench press (12 reps) Week 1 – do 2 rounds of group 3

B) 3-point dumbbell row (12 reps/side) Week 2 – do 2 rounds of group 3
Week 3 – do 3 rounds of group 3
Rest 60 seconds, repeat
Week 4 – do 3 rounds of group 3

Note:
Exercises in a group are to be performed one after another. Just as in the previous phase, the
exercise groupings have no rest between exercises, requiring you to move, without stopping, from
exercise to exercise within each group. As such, it’s important to have your stations set up
beforehand.
Knowing what exercises can be reproduced with a band (or otherwise improvised) will help you
keep things moving in a crowded gym environment.

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

Workout 2

WARM-UP

Group 1

A) Dumbbell front squat (12 reps) Week 1 – do 2 rounds of group 1

B) X-band pull-down (12 reps) Week 2 – do 3 rounds of group 1
Week 3 – do 3 rounds of group 1
C) Figure 8s on stability ball (perform for 60 seconds)
Week 4 – do 3 rounds of group 1
Rest 30 seconds, repeat

Group 2

A) Single-leg SHELC (12 reps/side) Week 1 – do 2 rounds of group 2

B) Single-arm dumbbell bench press (12 reps/side) Week 2 – do 2 rounds of group 2

Week 3 – do 3 rounds of group 2
C) Squat to triple-extension (24 reps)
Week 4 – do 3 rounds of group 2
Rest 30 seconds, repeat

Group 3

A) Medicine ball slams from tall kneel (12 reps)
B) Lateral box walk-over (12 reps/side)
Rest 60 seconds, repeat
Week 1 – do 2 rounds of group 3
Week 2 – do 2 rounds of group 3
Week 3 – do 3 rounds of group 3
Week 4 – do 3 rounds of group 3

Note:
Exercises in a group are to be performed one after another. Just as in the previous phase, the
exercise groupings have no rest between exercises, requiring you to move, without stopping, from
exercise to exercise within each group. As such, it’s important to have your stations set up
beforehand.
Knowing what exercises can be reproduced with a band (or otherwise improvised) will help you
keep things moving in a crowded gym environment.

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

Active recovery

WARM-UP (OPTIONAL)

Mildly to moderately challenging work– preferably outdoors Week 1 – do 25 minutes

Week 2 – do 25 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 3 (4 WEEKS)  

Intervals

WARM-UP

Perform 30 seconds of all-out work followed Week 1 – do 4 rounds

by 30-40 seconds of light work, repeat Week 2 – do 6 rounds
Week 3 – do 8 rounds
Week 4 – do 8 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 30-second interval. The 30-40 seconds in between should be slow
and recovery-oriented.

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

Phase 3 –
Exercise Directory

Workout 1
Modified deadlift .............................................................................................................................. 9
Modified push-up ........................................................................................................................... 10
Stability ball front roll-out ............................................................................................................... 11
Rear lunge ..................................................................................................................................... 12
Inverted row ................................................................................................................................... 13
Standing cable chop ...................................................................................................................... 14
Incline dumbbell bench press ........................................................................................................ 15
3-point dumbbell row ..................................................................................................................... 16

Workout 2  
Dumbbell front squat ..................................................................................................................... 17
X-band pull-down ........................................................................................................................... 18
Figure 8s on stability ball ............................................................................................................... 19
Single-leg SHELC .......................................................................................................................... 20
Single-arm dumbbell bench press ................................................................................................. 21
Squat to triple extension ................................................................................................................ 22
Medicine ball slams from tall kneel ................................................................................................ 23
Lateral box walk-over ................................................................................................................... 24
 

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

WORKOUT 1

Modified deadlift
 

Set-up
Using the pins in a power rack, boxes or any other serviceable tool, select a height roughly in line
with the bony ridge just below your knees (the tibial tuberosity) and place a barbell there. With the
barbell directly in contact with your legs, take a strong double-overhand grip with your arms just to
the outside of your legs. Ensure that you have a natural arch in your low back. Check it again –
there can be no rounding here. In this position, drive your chest forward and your heels into the
ground. Before any lift occurs, ensure again that there’s an arch in your lower back.

Movement
Continuing to drive your heels into the ground, drive your hips forward, standing as tall (not to be
confused with arching as far back) as possible. Do not allow your back alignment to change. At
the top of the movement, ensure that you feel the squeeze in your glutes, not your lower back. To
return the bar, squeeze your shoulder blades together and attempt to hold onto that position as
you move your hips backwards. The bar should travel as close to your legs as possible and your
knees should only begin to bend once the bar has passed them.

Key Points
• Your chin should stay in the same position (relative to your body) throughout. Don’t stick it out at
the bottom. Look upward, but only with your eyes. You should wind up looking up through your
eyebrows.
• Try to “split the ground” between your feet – pushing the sides of your legs into your arms
• Do not allow your weight to leave your heels
• “Pressure test” the weight before you pick it up. Bear 25% of the weight (not enough to actually
move the bar) and check – yet again – that your alignment is correct
• When the hips stop moving, everything stops moving
• Always start with a double-overhand grip but if you are no longer able to hold onto the bar,
switch to an alternated (one up, one down) grip. Alternate sides from set to set.

When do I add weight?

Excellent alignment and movement are absolute requirements before adding weight.

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

WORKOUT 1

Modified push-up
 

Set-up
Assume a push-up position, with your hands approximately shoulder-width apart and your feet hip
width apart.

Movement
Slowly, and with control, lower yourself toward the ground. Pause before gently touching your
knees to the ground and pressing yourself up. At the top, extend your legs to return to your
original position.

Key Points

• Keep the same alignment as you would in a plank – do not allow your lower-back to arch
• Keep the elbows within 45 degrees of the body – don’t let them flare out
• Always lower yourself with control – don’t just drop.

When do I add weight?

Once you can complete all reps with strict form, you can challenge yourself by narrowing or
elevating your feet, or by increasing your speed (only) while pressing yourself away from the
ground.

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

WORKOUT 1

Stability ball front roll-out

 

 
 

Set-up
Begin by assuming a plank on a stability ball. Ensure that you’re alignment is good and you’re
maintaining the position through your core, not by “hanging” off of your spine.

Movement
Without compromising your alignment, roll your forearms as far forwards as possible and as far
backwards as possible. Nothing beyond your shoulder joints should move.

Key Points
• Do not allow your back to “sag”.
• Take a 3-5 second break if form starts to break down. The clock is not running during this break.
• Don’t move according to how far you think you should go. Make zero change in positioning your
goal and use a mirror for visual feedback.

When do I add weight?

No need – progress here is based on range of motion. To increase difficulty, decrease the size of
the stability ball.

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

WORKOUT 1

Rear lunge
 

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

Movement
Step back with the un-weighted leg until you’ve reached a deep split squat position. You’ll need to
lean slightly forward during this process to maintain the weighting on the forward foot. Once you’re
stable in the bottom position, drive the heel of the front foot into the ground and step forward into
the original position.

Key Points
• Step back smoothly and fluidly. Your landing should be soft. You should not step backwards,
pause and drop.
• Always establish stability before moving.
• Ensure that the angle of the front shin changes as little as possible by keeping your weight in the
heel of the front foot.

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.

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

WORKOUT 1

Inverted row
 

Set-up
Position yourself under a low bar (ensuring first that it’s stable and secure), assume 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 positioning yourself in a more horizontal position (closer to
parallel to the ground).

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

WORKOUT 1

Standing cable chop

 

Set-up
Taking a standing position perpendicular to a rope cable handle (it will be in its lowest position).
Rotate a few degrees away to put it slightly further behind you. To start, grasp the rope, ensuring
there is tension on the line and that the weight is off of the stack. Set your position with shoulders
and hips level, and your shoulder blades squeezed together and pulled down.

Movement
Keeping your shoulder blades pulled back and down, move the handle upward on a 45-degree
angle as high as possible, without twisting or compromising your shoulder alignment.

Key Points

• At the bottom and top of each movement, re-establish your shoulder position
• Don’t let your body twist
• Ensure that your front knee remains stacked over the ankle

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 and your front knee stable – in place.

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

WORKOUT 1

Incline dumbbell bench 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 top head
sitting on your shoulder. Squeeze your shoulder blades together and ensure that your lower body
is stable.

Movement
Press the dumbbells 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 they finish perpendicular to your body.

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.

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.

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

WORKOUT 1

3-point dumbbell row

 

Set-up
Put one shin and the same-side hand on a bench as if you’re crawling. The outside foot will be
planted on the ground. The outside hand will be holding a dumbbell. Ensure that your hips are
level and that your chest is pushed forward to help you maintain a neutral spine.

Movement
Draw your elbow to the sky, rowing the dumbbell up

Key Points
• Even at the bottom of the movement, do not let the shoulder go completely slack
• Stabilize the body – don’t rotate the torso during the movement

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.

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

WORKOUT 2

Dumbbell front squat

Set-up
Place a dumbbell (or kettlebell) on each shoulder with your elbows pointing forward. Ensure that
you have a proper squat width and foot angle, as practiced with the goblet squat.

Movement
Sit back (using a box is still an option) by moving your butt backwards and hinging from the hips.
Attempt to keep your upper arms parallel to the floor. The deeper you sit into a squat position, the
harder you will have to push to keep your elbows high. Once in the bottom position, ensure that
your weight is in your heels and drive your hips forward until you’re standing tall.

Key Points
• Always ensure that you’re stable before you move
• Don’t allow your weight to travel further forward than your heels
• Don’t over-arch your lower-back – just focus on bringing your hips up by squeezing your glutes
• Focusing on driving your elbows up during the squat will ensure that you keep a neutral spine
and do not round your lower back
• Any adjustments to your spinal alignment should be made at the bottom or top position – not
while you are moving
When do I add weight?
Your first priority is to achieve a full range of motion (sitting to parallel) without any rounding to the
lower back. Only when this has been achieved should weight be added.

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

  
WORKOUT 2

X-band pull-down
 

Set-up
Hang a band over a secure anchor point. Take a tall-kneeling position and, with crossed wrists,
hold a length with each hand. Allow the band to passively pull your shoulders into an elevated
position.

Movement
Beginning by dropping your shoulder blades, drive your elbows downward, creating an X with the
band. At the end of the movement, your elbows should be close to your ribs. Raise your hands,
allowing your shoulders to elevate – all with control.

Key Points
• Ensure that you aren’t overly arching your back by engaging the same muscles you would use
to crunch
• You can substitute a cable X pull-down (beginning with crossed handles) for this exercise.

When do I add weight?

Once your movement quality is good, you will increase difficulty by choosing a thicker band or by
making the short band shorter. You may also substitute a cable X pull-down (beginning with
crossed handles) for this exercise.

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

WORKOUT 2

Figure 8s on stability ball

 

Set-up
Set up as you would for a Plank on stability ball - place your forearms on a stability ball (your
elbows are bent at ninety degrees) and the balls of your feet touching. Your spine should be
neutral (if in doubt, default to a slight pike).

Movement
Without moving beyond the shoulders, draw a sideways figure 8 with your elbows. Make the
imaginary 8 as large as possible without compromising your alignment.

Key Points
Maintain stability and alignment in your plank. If someone was only able to see you from below the
shoulders, it should look like you’re holding a static plank.

When do I add weight?

You will make this exercise more challenging by increasing your range of motion while keeping
the same quality of alignment.

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

WORKOUT 2

Single-leg SHELC
 

Set-up
Lay on the ground with one foot on a stability ball and the other in the air.

Movement
The movement is divided into four parts:
1. Lift your hips off the ground
2. Bend your knee, bringing the ball toward you
3. Extend your knee, pushing the ball away
4. Lower your hips back to the ground

Key Points
• Always establish stability before moving.
• Let all movement come from your hips. Don’t over-arch your back during the movement (keep a
neutral spine) – focus on bringing your hips up by squeezing your glutes.

When do I add weight?

Instead of adding weight to make things more challenging, you’ll progressively narrow the angle of
your arms until they are resting on you (instead of the floor). Swapping up for a smaller stability
ball will also work.

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

WORKOUT 2

Single-arm dumbbell bench press

Set-up
Lay on your back, ensuring that your feet are solidly on the floor. Hoisting one dumbbell to sit on
your shoulder (the dumbbell should be parallel to your body), squeeze the bench with your
shoulder blades.

Movement
Maintaining the shoulder squeeze, push the dumbbell away, turning your palm away from the
body as you press (in other words, rotate during the press, not after).

Key Points
• Use your shoulder blades to squeeze the bench throughout the entire movement – even at the
top.
• Keep your shoulder as low as possible throughout the movement. Making sure that your lat is
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

When do I add weight?

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

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

WORKOUT 2

Squat to triple-extension
 

Set-up
Sit into a half squat position with your arms behind you and your weight in your heels.

Movement
Explosively drive your hips forward pushing off the balls of your feet and swinging your arms about
45 degrees in front of you (not overhead). The term triple extension comes from having full
extension from your ankles, knees and hips. Although you should try to jump as high as possible,
actively pressing the balls of your feet into the ground should prevent you from getting very far off
of the ground. Upon landing, swing your arms backwards to ensure that your weight moves back
into your heels.

Key Points
• This exercise is designed to be performed at high speed – do not stop at the bottom
• If there’s any impact upon landing, ensure that you’re achieving extension of your knees and
ankles
• Don’t allow the arms to go overhead, as this may cause you to over-arch your low back
• Ensure that each movement begins and ends with your weight in the heels

When do I add weight?

No need – you’ll make this exercise more challenging by focusing on jumping with maximum
power.

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

WORKOUT 2

Medicine ball slam from tall kneel

 
 
 

 
 

Set-up
Assume a tall-kneeling position, bringing a medicine ball (or equivalent) overhead.

Movement
Staying tall and without bending your arms, slam the ball into the ground, catch it and bring it
immediately back overhead to repeat the movement.

Key Points
• Don’t allow yourself to bend forward
• Keep your arms straight
• Don’t kill the motion of the ball – merge the bounce with the “re-loading” process
• Be aggressive. Try to put the ball through the floor each time
• The weight of the ball is unimportant – if you don’t have access to a ball (or a place you can
slam one), a softer object, such as a wadded up ball of paper or a towel will do.

When do I add weight?

No need – progress here is about speed and power.

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

WORKOUT 2

Lateral box walk-over

Set-up
Assume a push-up position on a low box or equivalent.

Movement
Slowly, with a slightly bent elbow, reach toward the ground on one side and lower the other hand
to form a push-up position. Walk laterally onto the box again and repeat the process on the other
side.

Key Points
• Ensure that you don’t land with a locked elbow –always keep a slight bend
• Every landing should be slow and gentle
• Your back alignment should not change at any point – ensure that you don’t allow your low back
to “sag”
• You may dip slightly on each side, but do not need to perform a push-up

When do I add weight?

No need – progress here is about quality of movement. Deepening the push-up on either side of
the box will make this exercise more challenging.  

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