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Gabbygains 2
Gabbygains 2
Guide
VOLUME 2
1
WELCOME TO VOLUME 2
Welcome back to my girls who completed vol. 1 Disclaimers
of the guide - CONGRATULATIONS LADIES! I
hope vol. 2 challenges you in the best way.
‣ This is not a “quick fix/extreme weight loss”
program. 8 weeks is a short period of time. But
if you push yourself you WILL see progress.
Hello and welcome to my girls who are new to the
guide - THANK YOU FOR JOINING! You do not
‣ Everyone is different. Everyone's body is
different. Everyone's genetics are different.
need to compete vol. 1 of the guide in order to do
Therefore everyone's results will be different
vol. 2 - they are different programs.
and come at different times.
2
TRACKING PROGRESS
Tracking progress allows you to see how far you ‣ If you are not where you want to be right now,
have come. To track your progress you DO NOT use your progress photos as a source of
have to weigh yourself or take progress photos if motivation instead of being hard on yourself.
you are not comfortable. I have not weighed ‣ Do not be discouraged by how far you need to
myself or taken my measurements for over 6 go. The tiniest bit of progress is STILL
years now. However, in the future, you will most PROGRESS. Your appearance is not all you
likely wish you took “before” photos - trust me! have to offer.
those muscles do not show yet. You will want increases in strength, and confidence.
3
A NOTE FROM GABBY
There is a difference between striving for “social That being said, you can not half ass your fitness
media fitness” and striving for “healthy fitness”. journey and expect amazing results. The results
Fitness is portrayed by media as the strict diet, you see depend on how hard you work.
extra cardio, grind-every-day lifestyle... Being If you constantly skip workouts, make excuses,
and never eat anything green - you will probably
healthy to me, means to feel your best - mind,
not see the results you want. I have given you the
body, and soul. Yes it still takes dedication to get
tools you need to see progress, it is now up to
to the gym and eat well, but living a healthy
you to PUSH YOURSELF. Continue to push
lifestyle is all about balance. We only have ONE
yourself when this plan is done. Do not make this
life to live. Is it really worth never eating
a strictly 8 week endeavor that you give up on
chocolate so that you can weigh 5 pounds less...? once the 8 weeks is over. Integrate fitness into
HELL NO. your life until it becomes routine. Make it a
Life is meant to be LIVED. I never want anyone to lifestyle. The next 8 weeks will happen whether
restrict themselves or not enjoy fitness. I have you work hard or not.
been the girl who heavily restricted and I Fall in love with making your body feel good.
developed a horrible relationship with food that I Notice yourself getting stronger, more flexible,
still struggle with today. faster, and more confident. Notice the mental
changes. Do not focus too much on what you look
Weighing less is not going to make you happier.
like. Your body WILL change if you put in the
Weighing less will not help you land your dream
work.
job or find your soulmate.
You can not come at fitness from a place of
Being confident and happy with who you are as a
hatred. You can not hate yourself fit. Love your
human will. This program is about helping you
body for all it can do. You only have ONE BODY.
build confidence. Helping girls (and boys) find
It is the most valuable thing you have. Take care
their confidence will always be my overall goal. I
of it on the inside and the outside.
want to show you that you CAN reach your goals
without restricting your calories and doing hours
CONGRATS ON STARTING YOUR HEALTHY
of cardio. You CAN create a balance of enjoying
FITNESS JOURNEY ❤
the gym and healthy meals, along with drinking
wine and eating cookies. It took me over 3 years
to figure out that I CAN do fitness while living a
balanced life.
4
GUIDE DETAILS
GYM TIPS, FAQ, STRETCHING
5
GUIDE INTRODUCTION
The first step of your fitness journey is The Workouts
determining what your goals are. It is important to
outline a few goals for yourself before you dive WEIGHTLIFTING
(more details on pages 21-22)
into the guide. This will help you stay on track and
stay motivated. Write down your goals in a Lifting weights is the base of the program. The
Notes app on your phone, or any place that you ✓ Phase 1: weeks 1 - 4
✓ My goal is to build my glutes. These workouts are designed to help you build
✓ My goal is to lose fat. muscle and look “toned”. Being “toned” just
✓ My goal is to build overall muscle mass. means that you have built muscle and you are
How to customize the guide to you: I will always prefer weightlifting over cardio- that
‣ Combine workouts from vol. 1 & vol. 2. does not mean that cardio is not important. I will
‣ Create you own workout split using the admit that I seriously lack cardiovascular skills-
workouts given (change the workout order). but I am working on it.
‣ Combine this plan with your own plan or use There are benefits to cardio, such as:
this as a base to create your own plan. ✓ Aids in weight loss.
‣ Plan your own cardio schedule. ✓ Increased metabolism.
‣ Adjust the plan to your work/school schedule. ✓ Improves heart and lungs strength.
‣ Start with 1 day training, 1 day resting, 1 day ✓ Better sleep.
training, 1 resting etc. if that is easier for you. ✓ Happy endorphins.
‣ Do not do supersets! Just pick one of the
moves or separate them instead of doing them
back to back. Supersets are HARD, especially
for beginners! No shame in taking it slow, I do
not want you to resent the gym.
6
FREQUENTLY ASKED QUESTIONS
Build muscle or lose fat first? But how do I build muscle without
gaining fat Gabs!?
Building muscle should be your primary goal.
In order to build muscle you need to workout
You can lose fat and gain muscle at the same
consistently and eat in a calorie surplus. A calorie
time when you first start lifting. When you are
surplus means more calories than your body
lifting (properly and consistently) you will go requires for basic functions. This is how muscles
through “body recomposition” meaning you will are built. Muscles need that extra food in order to
lose fat as you build muscle which will alter your repair and grow. A little bit of fat gain is not a bad
proportions. I recommend EVERYONE start with thing. I have more fat on me now than I ever have
a focus on muscle building aka “bulking” first (and but I am also a lot stronger and more muscular
possibly forever #gains #me). If you try to lose fat than I have ever been. Do not be afraid of a bit of
first, with no muscle mass underneath, you will fat gain. Not everyone will gain fat, but I will not
sugar coat it and pretend that it is not a possibility.
not look toned. Plus, lifting helps A LOT with fat
More information on intuitive eating and counting
loss. You can burn more calories during a
macros is included in the Nutrition section (page
weightlifting session in a shorter period of time
14) of this guide.
than you can doing LISS cardio.
Why repeat workouts?
Will I get bulky? Why do the “same” workouts for 4 weeks?
In order to look toned and fit you need to build ‣ There are only so many exercises that work
muscle. Doing bodyweight exercises will not help best.
‣ There some key staple movements.
you build a solid muscle base. You will not get
‣ In order to track your strength progress week
bulky like a boy (unless you are a boy then hello to week.
you probably WANT to bulk up). Due to our
‣ To track your progress, you need to give
yourself time to:
genetics as humans, it is physically impossible for ‣ A. Adjust to the workouts and learn
girls to get huge muscles without performance how to do them properly.
‣ B. Give yourself time to improve.
enhancing drugs (aka steroids) - trust me, I’ve
been trying for 5 years (still a shrimp). We do not Keep in mind some days I do not feel like doing a
certain exercise so I switch it with something else.
produce enough testosterone to get huge ladies! Nothing wrong with that! Make this plan the base
of your workouts, and build on it.
7
How do I lose fat? How much should I eat?
Losing fat comes from a calorie deficit. There is no right answer to this question. It is
A calorie deficit means lowering your calories completely different for everyone. The amount of
and/or burning extra calories through cardio and calories your body needs directly relates to your
lifting. For example, if you need 2000 calories to goals, genetics, hunger levels, metabolism, your
maintain your weight, to lose weight you may past workout history, your food choices, and how
need to eat 1900 calories, plus burn an extra active you are on a daily basis. For more info on
couple hundred calories via cardio in order to lose your TDEE (Total Daily Energy Expenditure)
fat. Your body will be burning A LOT more calories continue reading on page 15.
8
GABBY’S TIPS & TRICKS
‣ This is a bodybuilding program not a ‣ These workouts should take 45-90 minutes
strength program. Strength programs are plus some stretching and warming up time
based on the big compound moves, but this (this does not include cardio).
plan was created to help shape your body and ‣ Rest periods should be 60-120 seconds. I
encourage a healthy lifestyle. do not specifically time this anymore, but I
‣ That does NOT mean you should not try to get suggest using a timer every once and awhile
strong! Try to increase the amount of weight to monitor your rest periods. Short rests will
you are using every week- while maintaining keep your heart rate up.
proper form.
‣ When I put 10-15 reps, always go for 15. Keep in mind that mental health comes first. I
‣ If you surpass the higher rep amount, increase do not want anyone getting caught up in fitness
weight for the next set (ex. Reps: 12-15 but if just so they can look a certain way. If you try
you can get to 16, increase the weight). lifting and genuinely hate it after doing this guide
‣ Focus on form above everything. Try to go for a few weeks, do not force yourself to continue
as heavy as you can WITH GOOD FORM. If to lift weights. You need to find what works for you
you can go heavier but your form suffers- drop on your own personal fitness journey.
the weight back down.
9
TIPS FOR OVERCOMING GYM NERVES/ANXIETY
1. TIMING: My favourite tip is to workout at a time that the 11. ROUTINE: make a routine. When fitness becomes a
gym is EMPTY. For me this is before work at 5am. part of my every day lifestyle, and I get used to it, I am
Less people = less nerves/stress.
better at sticking to it.
2. CLOTHING: wear clothing you are COMFORTABLE 12. BASICS: stick to the basic gym moves that you are
AND CONFIDENT IN. Feel bloated today? Do not wear a comfortable doing and in which your form is good. You do
crop top, wear a giant hoodie!
not have to follow what you see on Instagram. Keep your
3. MUSIC: hype music gets me in the workout zone. workouts simple, short, and effective.
Check out my Spotify playlist called Gabby Gains 13. WOMEN’S SECTION: some gyms have a women-
Workout. I suggest wireless headphones for the gym.
only section or time of day. Research the gyms around
4. PLAN: you bought this guide, so you are on your way you to find a gym with a women-only section.
to succeeding at this step! It is easy to get overwhelmed if 14. START SLOW: you do not need to throw yourself into
you do not have a planned workout to follow.
a fitness routine of working out 5 days a week. To prevent
5. BACKUP WORKOUTS: Going into the gym with a any stress or anxiety, start slow by setting a goal for
plan, AND a backup plan is key. If the gym is busy, use yourself to go to the gym 2-3 times a week to start. Do not
the substitutions listed in the guide.
overwhelm yourself.
6. FRIEND: go with a family member (my dad and I go to 15. MOTIVATION: learn what helps keep you motivated.
the gym together), boyfriend, a coworker, or a friend!
This could be watching YouTube videos, going on
7. GROUP CLASS: start your fitness journey by taking Instagram, reading mantras, giving yourself a pep talk,
some group classes at your gym. When I first signed up asking a friend to hype you up.. Any or all of the above
for the gym, I went to a few yoga classes with my mom. may need to be used almost everyday and that is fine.
8. DO NOT OVERTHINK IT: this is one of my biggest 16. FOCUS: if you put all your energy into focusing on
issues. I overthink way too hard. If it is later than 10am I going slow/controlled and making your muscles hurt, you
start to panic and stress myself out. I think of excuses to will not be as focused on other people around you. Focus
not workout and think myself into a bad mood. Pay on YOU. You are there for YOU and no one else.
attention to the power of your mind. 17. EXPERIENCE: sadly you can not just apply this one,
9. GET OUTDOORS: take your workouts outside! On but overtime you will develop more confidence in the gym
days where you just want to zone out and do your own as you continue to go and learn. The only way to achieve
thing, plan a bodyweight HIIT workout or go for a run. You this is to START.
do not need to constantly be strict with the guide 18. EAT. Ensure you have enough food in your system to
schedule. This is your OWN PERSONAL PLAN. do a workout. Feeling weak, hungry, and tired mid-way
10. VIDEOS: search videos displaying how to do through your workout can be distracting and stressful.
exercises. Knowing the proper form will help you feel
more comfortable.
10
WARMUPS, COOL DOWNS, STRETCHING
PRE WORKOUT ✓ SHORT RESTS: along with the previous point of staying
warm, implementing shorter rest periods will keep your
Before heading to the gym:
heart rate up, keep your head in the game, and prevent
✓ ENERGY: Pre-workout or coffee (for energy and to help
your muscles from relaxing and tightening. Give yourself
with poops ☺). Depending on time of day I will either train
enough time to recover but do not let your heart rate
fasted, have a snack 30 minutes before I workout, or have
plummet and your body completely relax.
a meal an hour before I workout.
✓ STRETCH: I love to stretch between sets- especially on
✓ OUTFIT: I choose a bomb outfit that makes me feel
leg day. I am always stretching my hamstrings and
confident, and is comfortable for what I am training.
working on my flexibility. I talk about this more in my LEG
DAY Tips & Tricks video. Note: I do not hold theses
At the gym before my workout:
stretches (static), I stay moving (dynamic).
✓ WARM UP: I begin with a short warm up on a cardio
machine. This will be further described in the cardio
section on page 20.
POST WORKOUT
✓ MOBILITY: check out my YouTube video called GUIDE
TO MOBILITY + Foam Rolling. You do not have to do a ✓ COOL DOWN: to help release lactic acid build up during
leg day, I try to walk for a few minutes on the treadmill at a
full mobility routine, but definitely warm up the muscles
steady pace. This will make it safer to foam roll and
you are training before jumping into the heavy weights to
stretch after, as my muscles are in a more relaxed state.
help prevent injury and improve performance.
✓ FOAM ROLL: I bring my own foam roller to the gym and
✓ DYNAMIC STRETCHES: before workouts you want to
roll out my legs after most leg days. I have a foam rolling
avoid static stretching. I recommend sticking to dynamic
video called GUIDE TO MOBILITY + Foam Rolling.
stretching before workouts. Dynamic stretches are
another way to work on mobility and prepare your ✓ STRETCH: stretching is super overlooked but SO
important! Being flexible and mobile can improve your lifts
muscles for your session. Check out my YouTube video
and help prevent injury. My LEG DAY warmup, stretches,
called LEG DAY warmup, stretches, glute activation.
glute activation video contains more stretching info.
11
NUTRITION
MACROS, INTUITIVE EATING, SUPPLEMENTS
12
NUTRITION INTRODUCTION
I am going to give you tools and you can decide what works best for you.
CARBOHYDRATES: carbs also do not make you sustainable or realistic long term. Macros provide
fat. Carbs provide the vital energy you need to a good base, and help you get to know your body
build muscle and live your daily life. and how it works, but you should not plan on
tracking macros every day of your life. Can you
MICRONUTRIENTS are the vitamins, minerals,
imagine being 90 years old and weighing out your
and antioxidants found in food.
birthday cake on a food scale?
13
CALCULATING MACROS
14
Making Macro Adjustments From Macros to Intuitive
Making macro adjustments every week or two Transitioning to intuitive eating from macros will
can help you reach your goals. Considering you be different for everyone, depending on how long
are all different, I cannot pre-determine your you have been tracking your food for and what
macro changes. You have to gauge how your your goals are. Here are some steps you can
body is feeling and looking. A good starting point take:
is decreasing (for fat loss) or increasing (to build ‣ Have a few untracked meals every week.
muscle) your calories by 50-100 cals per week Maybe even once per day.
during the duration of this 8 week guide. There is ‣ Delete MyFitnessPal.
A LOT of trial and error. Do not make it too ‣ Aim to have at least 1 protein source at every
complicated or stress yourself out over this. meal.
Loosely tracking your food every once and awhile ‣ Learn about a whole foods diet and make
to keep yourself on track can be more beneficial healthy choices. Look into plant-based eating
than constantly stressing over food intake. (you do not need to be vegan to follow some
of the same principles).
WEIGHING YOUR FOOD ‣ Eat slowly and mindfully. Turn off the TV, log
During the period of time that I tracked macros, a off social media, and enjoy your food.
food scale was my best friend. I would weigh ‣ Eat when you feel hungry. If you ate 10
every food to make sure I had a correct serving minutes ago and you are truly physically
size. I DO NOT recommend weighing every little hungry again- eat, do not restrict yourself.
thing- but to get used to standard portion sizes, a ‣ Stop when you are full, not when your plate is
food scale can be helpful. empty.
15
DIET STAPLES & MACRO SOURCES
This list is not extensive. This is just a short list of a few ideas for you!
PROTEIN CARBOHYDRATES
‣ Chicken breast SIMPLE CARBS (High Glycemic Carbs)
‣ Turkey Simple carbs raise insulin levels and are
‣ Steak absorbed quickly by the body. Simple carbs are
‣ Beef jerky best consumed after a workout- if at all. These
‣ Salmon, tuna, white fish carbs are usually processed.
‣ Eggs, egg whites ‣ Bread/english muffins
‣ Protein powder/protein bars ‣ Pasta
‣ Greek yogurt (10g protein per 100g) ‣ Sugars
‣ Cottage cheese (11g protein per 100g) ‣ Wraps
‣ Tofu/tempeh/meat replacements ‣ Chips
‣ Bean pastas (pastas made with beans) ‣ Cereal
‣ Beans (black beans have 21g protein in 100g) ‣ Syrup and spreads
‣ Lentils (9g of protein in 100g) ‣ Honey (I have a tbsp pre or post workout
‣ Edamame (11g protein per serving) when I am really hungry)
16
SUPPLEMENTS
You DO NOT need supplements to see progress. Supplements are additional tools that are not
necessary. These are my recommendations for supplements:
Fish Oil
‣ WHY: for enhanced digestion and metabolic
benefits.
‣ WHEN: with breakfast.
‣ WHAT I USE: I am not currently using this, but
I prefer liquids that I can cook with.
17
THE WORKOUTS
WORKOUT OVERVIEW
18
TERMS
PYRAMID SET: a pyramid set is done by Tempo does not have to be super strict and exact.
changing reps and weights every set. Lets use lat The Tempo suggestions I give you are more of a
pull downs as an example. A pyramid set of lat guideline to keep in mind.
pull downs may look like this: 15, 12, 10, 6 If there is no tempo, keep the movement slow and
Set 1: 30lbs x 15 reps, Set 2: 45lbs x 12 reps, Set controlled. Never rush your reps unless they are
3: 60lbs x 10 reps, Set 4: 75lb x 6 reps. burnouts or pulses.
19
REST DAYS AND CARDIO
REST DAYS
I have scheduled: In this guide I have scheduled:
‣ 2 complete rest days. One of these days can ‣ 3-4 days per week of LISS cardio (low
be an active day (ex. biking, hiking, swimming, intensity steady state)
LISS etc.) if you choose. ‣ 1 day per week of full body HIIT (high
I recommend taking the rest days mid-week, and intensity interval training)
the day after you do full body HIIT.
20
WORKOUT OVERVIEW PHASE 1
1 GLUTES, HAMSTRINGS, ABS 4 SHOULDERS, CHEST
CARDIO: 5 min warmup, 5 min cool down. " CARDIO: 20 minutes of LISS
1a. BB Romanian Deadlifts 5x10 (3021) 1a. Incline DB bench press pyramid 15, 12, 10, 8
2a. Cable pull through 4x8 (4022) 2a. High cable chest fly 3x12-15 (3030)
2b. Cable sumo squats 4x10-12 (3022) 2b. Cable rear delt fly 3x10-12 (3030)
3a. Smith machine curtsey lunges 3x15/leg (3020) 3a. Lateral raise machine - heavy 4x10 (4022)
3b. Smith machine pulse lunge 3xAMRAP 3b. Lateral raise machine - lighter 4x10AMRAP
4a. Fit-Fix leg press 1 leg 4x10/leg 4a. Barbell upright row 4x10 (3031)
4b. Fit-Fix leg press 2 legs 4x15-20 4b. L raises 4x15
5a. Seated leg curl 20, 15, 10, 8 + drop set AMRAP (2040) 5a. DB lateral raise drop set 4x10/weight
6a. Flutter kicks 3x40 6a. Pike push ups 3x10AMRAP
6b. Hip dip dolphins 3x10
6c. Jackknife sit-ups 3x10
5 FULL BODY HIIT
2 BACK, ARMS
WEEKS 1 & 3 - CROSSFIT INSPIRED HIIT
CARDIO: 20 minutes of LISS How To included on page 34
1a. Assisted or unassisted pull ups 3x10 EQUIPMENT: barbell, kettlebell, weighted ball, box, rower
2a. Smith machine row 15, 12, 10, 10 (4010) 7 Straight leg deadlifts
3a. Lat pulldown 4x10-12 + dropset (4020) 7 kettlebell swings
4a. Seated close grip cable row 4x10 7 goblet squats with kettlebell
7 wall balls
5a. Barbell bicep curl 3x8 (4020) 7 box jumps
5b. Barbell skullcrushers 3x10 (3020) 200 M row
6a. Cable high bicep curls 1 arm 3x15
6b. Cable push down 1 arm 3x15
WEEKS 2 & 4 - HIIT & SPRINTS
PART 1: Full body HIIT circuit x4
How To included on page 35
3 GLUTES, QUADS, ABS EQUIPMENT: 1 barbell
21
WORKOUT OVERVIEW PHASE 2
1 GLUTES, HAMSTRINGS, ABS 4 BACK, CHEST
CARDIO: 5 min warmup, 5 min cool down. "
CARDIO: 30 minutes of LISS
1a. Hip thrust 4x10 (3022)
1a. Push ups 3x10
2a. Leg press - heavy 3x10 + 2 drop sets
2a. Barbell bench press 15, 12, 10, 8
2b. Leg press - lighter 3x15 + 2 drop sets
3a. Close grip lat pulldown 4x10 (4020)
3a. Good mornings 3x15 (2022)
3b. Stretchers 4x10-12
3b. 1 leg Barbell straight leg deadlifts 3x10/leg
4a. Cable straight arm pulldown 4x12
4a. Push downs on assisted pull up 4x12/leg (4032)
4b. Cable underhand grip high row 4x10 (4030)
5a. Lying leg curl 20, 15, 10, 8, 8 (4020)
5a. Dumbbell pullover 4x12-15
6a. Stability ball rollouts or ab wheel 4x15
6a. 500M row 1x500 meters
6b. Pike to superman on ball 4x10
6c. Hands to feet pass 4x8-10
5 FULL BODY HIIT
2 SHOULDERS, ARMS WEEKS 1 & 3 - HIIT CIRCUITS
PART 1: Lower body HIIT x3
CARDIO: 30 minutes of LISS How To included on page 47
1a. Cable lateral raises 3x12-15/arm (3020) EQUIPMENT: barbell, kettlebell, bench
2a. Reverse machine fly 3x10-12 (3020)
1. Straight leg deadlifts x15
3a. DB bicep hammer curl to press 4x10 2. Bulgarian split squats (no weight) x10
3b. Front side down raises 4x10 3. Kettlebell swings x15
4. Goblet reverse lunges x8 per leg
4a. Face pulls 3x15 (3022)
5. Bench hop overs x20
4b. Tricep push down 3x10-12
5a Raise and drive combo 3x10 PART 2: Upper body HIIT x3
EQUIPMENT: battle ropes
5b. Overhead DB tricep extensions 3x12-15 (4021)
6a. DB lateral raise 3x10 1. Diver bombers x10
6b. DB front raise 3x10 2. Burpees x10
3. Push up donkey kicks x10
6c. DB bicep curls 3x10
4. Battle ropes 30 seconds (if no ropes, hold DB’s out for 30
seconds)
3 GLUTES, QUADS, ABS
WEEKS 2 & 4 - TIMED CIRCUIT x6
CARDIO: 5 min warm up, 5 min cool down. " How To included on page 48
EQUIPMENT: dumbbells, box for box jumps, ball to slam,
1a. Leg lifts 3x10
sled (or plate)
1b. Bosu ball crunches 3x15 (5030)
2a. Abductor 4x10-12 + 30 pulses (4020) 1. Walking lunges
2. Inch worm to plank kicks
3a. Goblet squats 3x12 (3032)
3. Box jumps
3b. Assisted pistol squats 4x8/leg! 4. DB squat to press
4a. Bulgarian split squats 3x12/leg (4021) 5. Ball slams
6. Mountain climbers
4b. Step ups 3x10/leg
7. Sled push (or push a plate if gym does not have a sled)
5a. Leg press 4x10-12 (4020)
5b. Walking lunges 4x15/leg
6a. Seated calf raise 3x15 6 OPTIONAL
6b. Plank hold for 60+ seconds
22
THE WORKOUTS
PHASE 1
23
PHASE 1
2b. Cable sumo squat 4 x 10-12 TEMPO: 3 down, 0 pause bottom, 2 up, 0 pause top
‣ After doing 15 reps on 1 leg, pulse for AMRAP extra reps.
CABLE PULL THROUGH ‣ Do all 15 reps plus pulses on 1 leg at a time instead of
alternating legs each rep.
TEMPO: 4 down, 0 pause bottom, 2 up, 2 squeeze top
‣ Think of this as a hip thrust movement. ‣ Don’t lock out at the top, keep you knee slightly bent and
‣ Bend your knees slightly, hinge at the hips as if you’re doing a
‣
keep the tension in your glutes.
I like to keep my non-working leg in the air the entire time.
‣
straight leg deadlift, and lower the cable between your legs.
Thrust up and squeeze your glutes at the top. Pause and hold ‣ Keep your abs and back tight, and push with your heels.
this for 2 seconds before releasing back down. SUBSTITUTION: dumbbell or barbell curtsey lunges
SUBSTITUTION: DB pull through or DB SLDL
24
PHASE 1
page 2/2
4a. FitFix leg press - 1 leg 4 x 10 per leg ABS repeat circuit 3 times
4b. FitFix leg press - 2 legs 4 x 15-20
FLUTTER KICKS x40
‣
‣ Do 10 reps with 1 leg per leg, then immediately do 15-20 reps
Begin by laying on your back. Lift your legs slightly off the
ground and place your hands under your bum. This should
with both legs together.
‣ Get as close as possible to the push pad to maximize your
hurt already!
‣ Holding this position, perform 40 flutter kicks (or more!)
range of motion.
‣ Press with your glutes, squeeze them constantly and keep
your butt/back pressed firmly against the seat.
‣ Push with your heels and outside of your feet.
SUBSTITUTION: any leg press machine
25
PHASE 1
‣ Think about keeping your arms as fixed as possible and TEMPO: 4 releasing, 2 pulling down, 0 pauses
letting the movement happen through your back. ‣ Use the wide grip attachment for this movement.
‣ Keep your shoulders locked down even as you lower ‣ Scoot your body close to the machine. The bar should start
yourself, then when fully extended, squeeze through your directly above your head.
back to pull yourself to the top. ‣ Lock your shoulders down, keep your back tight/flexed and
SUBSTITUTION: unassisted pullups slowly pull the bar down to your collarbone. At the bottom of
the motion imagine squeezing your elbows together behind
your back.
‣ The 5th set is a drop set. Drop the weight 3 times with no rest
in between weight-drops.
SUBSTITUTION: fit fix lat pull down
‣
your elbows together behind your back.
‣ Use the close grip handle attachment for this movement.
‣
Do not let your lats relax or your shoulders roll forward.
‣ Slightly bend your knees and lock your shoulders down.
Puff your chest out and pin your shoulders back.
SUBSTITUTION: barbell, dumbbell, or fit fix row
‣ Keep your chest up, core tight, and refrain from leaning
backwards and forwards. Keep your body upright.
‣ Bring your hands to your belly button. Focus on pulling the
weight with your back, not your arms.
SUBSTITUTION: fit fix row or DB row
26
PHASE 1
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5a. Barbell bicep curls 3x8 6a. High cable curls - 1 arm 3 x 15
BARBELL BICEP CURLS 1 ARM AT A TIME for this superset, no rest between sets. Make
TEMPO: 4 lowering, 2 curling up, 0 pauses
‣
those arms burn! By the 3rd set you shouldn’t be able to get to
Only engage your bicep muscles. Do not use your whole 15. Go until failure.
body to curl or swing the weight up. Go lighter if need be.
‣ Keep your elbows in line with your body. Do not let them HIGH CABLE CURLS (1 ARM)
come up in front of you when you curl. ‣
‣
Adjust the cable to be at the highest position and use a
There is only 8 reps so try to go heavy! handle attachment.
SUBSTITUTION: cable or dumbbell bicep curl ‣ The arm that is curling should be perpendicular to the ground.
‣ Engage your core, keeping your body still/stable while curling
the handle towards your shoulder.
SUBSTITUTION: dumbbell preacher curl
BARBELL SKULLCRUSHERS
TEMPO: 3 lowering, 2 pushing 0 pauses
‣ Lay on a bench and lift a barbell above your head.
‣ From your elbow to your shoulder should not move. The only
TRICEP PUSH DOWN (1 ARM)
‣
thing bending here is your elbows.
‣ Hold onto the cable without an attachment.
‣
Lower the barbell until it is above your head or near your
Keep your elbow tight to your body for the entire movement.
‣
forehead and push it back up with your triceps.
Keep your back straight and refrain from leaning forwards.
‣
SUBSTITUTION: DB kickbacks or extensions
Take a staggered stance to help you balance (1 foot slightly in
front of the other).
SUBSTITUTION: DB tricep kickbacks
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‣ Position the bar resting on your upper traps comfortably. 4a. Barbell clock lunges 3 x 8 per leg
‣ How far apart your feet are depends on personal preference
but start with just outside shoulder width apart. ‣ 1 rep of this move consists of: a forwards lunge, a side lunge,
‣ Point your toes slightly outwards.
‣ Brace your core to protect your back and create a sturdy
and a back lunge. That counts as ONE rep. This must be
repeated 8 times per leg.
base. Do not arch or curve your back. ‣
‣ Try to at least hit parallel (legs at a 90 degrees) or below.
To make this move more advanced, do not stop at the top of
each lunge, keep your lunging foot off the ground.
SUBSTITUTION: barbell front squats SUBSTITUTION: stagnant forwards or backwards lunges
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‣ I like to sit forwards in the seat when doing these. ‣ Keep your bum and legs stagnant.
‣ Go as heavy as you can when doing 5a, and lower to weight ‣ At the top of the movement, let your back arch slightly and
then crunch forwards and round your back completely,
when doing 5b.
‣ The abductor burnout is one of my favourites. Set the weight ‣
tucking your abs in.
Do not pull the rope with your arms, use your core.
to something REALLY heavy that you can only do for 5 reps. SUBSTITUTION: standard crunches
From here you will be doing a giant dropset. Drop the weight
by 1 increment each time and do 5 reps until you can’t go
anymore or you hit the lightest weight on the machine.
SUBSTITUTION: resistance band abductor
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4a. Barbell upright row 4 x 10 5a. DB lateral raise drop set 3 x 10 per weight
4b. L raises 4 x 15
‣ Select 3 different weights of DB’s. Select a weight that is
challenging to get to 10 reps, and then choose 2 weights
BARBELL UPRIGHT ROW under that (ex. 10lbs, 7.5lbs, 5lbs).
TEMPO: 3 up, 1 pause, 3 down, no pause at bottom ‣ Do 10 reps with each weight, lowering the weight each time.
‣ Grip the barbell at shoulder width apart. Once you do 10 reps of each weight, that is 1 set.
‣ Using your delts, lift the bar up until it is just under your chin. ‣ I like to add pulses at the end of every set. I like to exhaust
‣ Keep your shoulders/lats locked down. If you shrug your my delt muscles completely.
shoulders at the top of this movement, it will engage your SUBSTITUTION: cable lateral raise drop set
traps more than your delts.
‣ Imagine pulling the bar apart to the side instead of up.
SUBSTITUTION: DB upright row
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THE WORKOUTS
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‣ I like to use the FITFIX leg press for this superset. I find I can ‣ Keep a neutral back for this entire movement. Keep your hips
square, do not tilt even though one leg is not in use.
use my glutes more when I am sitting upright.
‣ Do 10 reps of leg press at a heavier weight, immediately drop ‣ If you want to focus on your hamstrings, really try to stretch
as far down as you can.
the weight and do 10-15 full reps (not pulses).
‣ Keep your legs up on the machine between sets if you really ‣ To focus more on your glutes, lower the BB to your knees or
just passed your knees and focus on contracting your glutes.
want to make it hurt! This keeps muscles activated.
‣ After you complete the 3 sets, add 2 dropsets. This means SUBSTITUTION: 1 leg kettlebell or cable deadlift
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4a. Push downs 3 x 12 per leg STABILITY BALL ABS repeat circuit 4 times
TEMPO: 4 releasing, 0 pause at top, 3 down, 2 pause at bottom BALL ROLLOUTS (OR AB WHEEL) x15
‣ Push downs are basically a vertical leg press. ‣ Place your forearms on an stability ball. Keeping your back
‣ Using the assisted pull up machine, place one foot on the pad straight, roll forwards and back using your core.
and press down through your heel with your glutes. ‣ If your core is strong enough, and you can keep good form,
‣ Do not just let the weight come up quickly after pushing down, do ab wheel rollouts instead.
keep this slow and controlled.
‣ Do not lock your knee out at the bottom of the move, keep the
tension in your glutes.
SUBSTITUTION: 1 leg leg press
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DB FRONT RAISE
‣ This can be done seated or standing, alternating or 2 arms at
the same time. You can tilt your wrists as you lift the DB’s or
you can keep your palms facing.
SUBSTITUTION: barbell front raise
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3b. Assisted pistol squats 3 x 8-10 per leg 4b. Step ups 3 x 10 per leg
GOBLET SQUATS Do both of these movements on 1 leg before doing the other leg.
TEMPO: 3 down, 0 at bottom, 3 up, 2 pause at top
‣ Hold a dumbbell or kettlebell in your hands against your BULGARIAN SPLIT SQUATS
chest. TEMPO: 4 down, 0 pause at bottom, 2 up, 1 pause at top,
‣ Take your preferred squat stance (wide or close) and squat ‣ These can do done holding dumbbells, with a barbell on your
down keeping your chest up and your back straight. back, or bodyweight.
‣ This move should also engage your abs quite noticeably. ‣ Find a stance that works for you- I like to stand close to the
SUBSTITUTION: barbell front squats bench and “sit” backwards into the lunge.
SUBSTITUTION: barbell reverse lunges
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5b. Walking lunges 4 x 15 per leg 6b. Plank hold 60+ seconds
PLANK HOLD
WALKING LUNGES
‣ Place your elbows on the ground under your shoulders. Lift
‣
your body up keeping everything tight and straight.
If you have any back pain, use dumbbells instead of a barbell
to take the pressure off your lower back.
‣ Do not let your bum raise into the air or your back arch which
‣
will allow your tummy to sag and release tension on your abs.
To use your glutes, lean slightly forward while lunging and SUBSTITUTION: no sub. Do your plank!
press though your heels.
‣ Depending on hip flexibility/mobility, you may be able to take
quite long, large steps. The length of your stride is personal
preference, play around with some different footing.
SUBSTITUTION: barbell or smith machine reverse lunges
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‣ Retract your scapula when lowering yourself down. TEMPO: 2 down, 4 up/releasing, 0 pauses
‣ Use a close grip attachment for this movement.
SUBSTITUTION: no sub, do your push ups! ‣ Do not release the tension in your back when you reach the
top of the movement, keep your back muscles constantly
activated.
‣ Pull the weight down and squeeze your back together at the
bottom of the movement.
‣ You will feel this move in your abs as you stabilize yourself.
SUBSTITUTION: use any lat pull down attachment
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‣
the cable at the highest position or directly in front of you.
‣ Try to get a lower time every week.
‣
Squat down as if you are in a seated position.
Bring your elbows to your sides while keeping your core tight
‣ You only need to do this once, just be sure to get to 500M
and record your time.
and back straight. SUBSTITUTION: if your gym does not have a rower, void this
SUBSTITUTION: barbell or smith machine row
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PHASE 2
HOW TO:
‣ Rest for 60-120 seconds per round. Do not let your
BURPEES
BATTLE ROPES
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PHASE 2
TIMED CIRCUIT
HOW TO:
‣ 6 rounds
‣ 30 seconds per exercise (user timer app on phone)
‣ No rest between exercises
‣ 60 seconds rest between rounds
EQUIPMENT: dumbbells, box for box jumps, ball to slam,
sled (or plate)
WALKNG LUNGES
MOUNTAIN CLIMBERS
SLED PUSH
BOX JUMPS
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