AKTIVE

FITNESS 

HOTTIE
BODY
CHALLENGE
AKTIVEFITNESS.CO
disclaimer
Aktive Fitness LLC strongly recommends that you consult with your physician

before beginning any exercise program. You should be in good physical

condition and be able to participate in the exercise. Aktive Fitness LLC is not a

licensed medical care provider and represents that it has no expertise in

diagnosing, examining, or treating medical conditions of any kind, or in

determining the effect of any specific exercise on a medical condition.You

should understand that when participating in any exercise or exercise program,

there is the possibility of physical injury. If you engage in this exercise or

exercise program, you agree that you do so at your own risk, are voluntarily

participating in these activities, assume all risk of injury to yourself, and agree

to release and discharge Aktive Fitness LLC from any and all claims or causes of

action, known or unknown, arising out of Aktive Fitness LLC.

intro
What is your metabolism? Metabolism is the

process by which your body converts what you

eat and drink into energy. Calories are the unit

measurements of energy. When we eat certain

things, we get a certain amount of calories and

get a certain amount of energy.

Calories aren't inherently bad, just their over-

consumption. Say someone eats a fast food

meal that is 1000 calories of energy. If that

person doesn't burn all those calories, it's

turned into fat and stored in your body for a

later time. If it's never burned, the fat

accumulates and you gain weight. It's easier to

lose weight if you have a faster metabolism

because you burn calories quicker, still creating

that deficit.
An over-reliance on cardio can lower your

metabolism. You can only truly burn 500-800

calories with really intense cardio. That's an

easy amount of calories to consume. That's why

this challenge focuses on a healthy balance of

calisthenics (using your body weight) and

cardio! Lifting weights promotes muscle growth

in your body, which of course boosts your

metabolism. The more muscle mass you have,

the more calories you burn with every action!

If you underfeed yourself for too long, you will

slow your metabolism considerably, it will adapt

and slow down to keep you alive. If you lift

weights and slowly build your calorie intake

(slowly, as to not gain fat), you can speed up

your metabolism! We recommend doing the

Beginner Meal Plan (or the Plant based meal

prep!) in conjunction with this challenge!

 THE STRUCTURE

You will have a series of workouts (a circuit) to

complete for each week. You will do these for

3-4 days out of the week. You can choose your

3-4 days and times! We recommend doing it in

the beginning of the week, early in the morning.

We will tell you how many sets and reps to do!

The end of the book has visual images for most

of the exercises if you don't know what it looks

like. Some exercises are hard to capture in a

photo.
 THE STRUCTURE

We recommend using a video source like

YouTube if you're unsure of proper form! We've

heard your requests and will be launching video

content soon! The daily warm-up will be a 1 mile

run (unless there is a running warm-up stated).

If you live in a bad neighborhood or weather

doesn't permit, you can RUN in place for 10

minutes to mimic a 1 mile run! You can also

jump-rope for 20 minutes.

 WEEK 1
This week focuses on Glutes and Abs

Circuit 1:
-GLUTES

1. 12 Fire hydrants (for hip dips)       

2. 12 Lunges kickback standing          

3. 12 Box jump squats        

4. 12 Squat to lunge

Repeat this circuit 3 times in one session for a

full workout (3 sets)

 WEEK 1

Circuit 2:
-ABS

1. 12 Heel touches          

2. 12 Oblique v crunches          

3. 12 Starfish crunch            

4. 12 Standing cross crunches

Repeat this circuit 3 times in one session for a

full workout
 WEEK 2
This week focuses on Abs and Upper-body

Circuit 1:
-ABS

1. 12 Side jackknifes       

2. 12 Windshield wipers       

3. 12 Triangle crunches         

4. 12 Bicycle crunches

Repeat this circuit 3 times in one session for a

full workout (3 sets)

 WEEK 2

Circuit 2:
-UPPER-BODY

1. 12 Hyper extensions     

2. 12 Push ups

3. 12 Plank holds       

4. 12 Tricep dips

Repeat this circuit 3 times in one session for a

full workout (3 sets)

 WEEK 3
This week focuses on Cardio and Glutes

4 mile daily run (not included in circuit)

Circuit:
1. 25 jump squats

2. 25 jumping jacks

3. 25 kneeling squats

4. 25 jump lunges

Repeat this circuit 4 times in one session for a

full workout (4 sets)

 WEEK 4
This week focuses on Upper Body and Glutes

Circuit 1:
-UPPER BODY

1. 12 Hip bridges     

2. 12 Single leg dead lifts      

3. 12 Romanian dead lift    

4. 12 Side lying lifts

Repeat this circuit 3 times in one session for a

full workout (3 sets)

 WEEK 4

Circuit 2:
-GLUTES

1. 12 One arm wall push ups  

2. 100 jabs upper cut circuit      

3. 12 Hyper extension holds          

4. 12 Side plank holds

Repeat this circuit 3 times in one session for a

full workout (3 sets)

visuals

FIRE HYDRANTS LUNGES TO KICKBACKS 

 SQUAT TO LUNGE
BOX SQUATS
HEEL TOUCHES OBLIQUE V CRUNCHES
STANDING CROSS CRUNCHES STARFISH CRUNCHES
BICYCLE CRUNCHES SIDE JACK KNIVES
TRIANGLE CRUNCHES JUMPING JACKS
JUMP LUNGES HYPER EXTENSIONS
KNEELING SQUATS ONE-ARM WALL PUSH-UP
JAB SIDE LYING LIFTS
SINGLE LEG DEADLIFTS ROMANIAN DEADLIFTS
 SIDE PLANK HOLDS
HIP BRIDGES
the end
Thank you for trusting your body in our hands!

It's time for that final progress picture! Send it

in to us on Instagram via DM (@AKTLVEFITNESS,

the L is not a typo!) We're so proud of you for

getting to this point and hope to hear from you!

Aktive- TEAM