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12 Week Program Summer Body Starts Now PDF Anatomical Terms of Motion Foot 18
12 Week Program Summer Body Starts Now PDF Anatomical Terms of Motion Foot 18
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HI PEACHES!
For those of you who are trying to cinch your waist but also grow your booty, this is
the perfect plan for you. I also want you to know that this guide is not just a plan for
short term success and only looking cute for summer. Use this guide to lay the
foundation for a year round lifestyle change. Make conscious choices everyday that
will lead to mental and physical happiness for the rest of your life.
KEECH PEACH 2
Morning Routine
Wake up 30 mins before your usual waking time.
Go find a quiet place. A room or a special spot outside away from others.
Write down your goals as if you have already accomplished them. Ex. “I am moti-
vated, I love and know myself.”
Think of your goals, no long term dream is too big or too small.
Write down a plan of action of how you will accomplish those goals.
Set small goals that lead up to your main goal and then set a time frame.
Visualization - envision yourself when you have accomplished these goals. Think
about how you will feel, how you act, and what you will do once you have achieved
your goals.
After achieving each goal continue to evolve and challenge yourself by setting
another goal.
A Gym is required for this program. You will need access to a fully functional or at
least a very well equipped gym/home gym in order to be successful using this
program.
If you do not have one already or your gym does not have one, I recommend getting
a Barbell Hip Thrust Pad. This will make any glute focused thrusting move-
ments more comfortable. There is a fair amount of hip thrusting in this program
and a pad is a great way to protect your hips.
Resistance Bands will also be required. Throughout the program there will be a
variety of exercises that you can increase difficulty by adding resistance bands to the
movements. Lighter elastic bands are good for beginners but if you are looking to
challenge yourself, opt for a thicker fabric band if you are more experienced. Your
gym should have these types of bands but if not, you can purchase these bands at
keechpeach.fit if you would like a set of your own!
Disclaimer
The information within this document is intended for general reference purposes only and is not intended to
address specific medical conditions. By reading and following this plan you do so at your own risk and do not
hold Daisy Keech and/or Keech Peach Inc. liable for any injuries, or health con ditions under any circum-
stance for any reason. Daisy Keech is not a certified nutritionist, health or fitness professional of any kind.
Daisy advises all participants to consult with an accredited health care practitioner to ensure they are healthy
and able to complete this program. This is especially important for pregnant women and those with serious
health conditions. If you participate in the workout program, you agree that you do so at your own risk, and
agree to release and discharge Keech Peach Inc. and its respective agents, heirs, assigns, contractors and
employees shall not be liable for any claims, demands, damages, rights of action or causes of action, present
or future, arising out of or connected to the use of any of the information contained in this document,
How do I practice I close my eyes and think about that muscle while I
workout. I will envision the muscle working to perform
It’s time to progress when you start to feel the weight is too
How do I know when easy by the last rep recommended. For example, if you
it’s time to progress? are completing 8-10 reps easily, then it is time to bump up
the weight. Stick with it.
To stay on track make sure you download the app “My Fitness Pal” so you can keep track of
all of your meals and calories you’re having throughout the day.
SUPPLEMENT SNACK
RE C OM M E N D A TI ON S OPTIONS
Useful
Not useful
xo, Daisy
Phase 1
P H A S E 1 - D AY 1
1 2
3 4
P H A S E 1 - D AY 1
• Holding a kettlebell with both hands in front of your • Stand tall with one shoulder next to the cable
legs, plant both feet on the floor pointed out slightly, machine. An ankle attachment should be placed
further than shoulder-width apart around the ankle that's farthest from the cable
• Inhale. Bend at both the hips and knees, ensuring machine
that your knees remain in line with your toes • Place one hand on your hips, while your other
Continue bending your knees until upper legs are hand is securely positioned on cable machine
parallel with the floor, keeping your back remains • Raise the weighted leg out laterally as high as
within a 45- and 90-degree angle to your hips possible. Pause, then reverse the motion back
• Exhale. Push through your heels and extend your to starting position
legs to return to the starting position
• Lower into a squat, pulse three times, then jump • Begin standing with your feet facing forward
back up as high as you can • Lean forward in your hips, shifting your weight onto
• Lower your arms as you jump up and bring them one leg while your other leg engages and starts to
back towards your chest as you lower extend straight behind you
• Keep your back straight and don't let your knees go • Lift your extended leg and pitch your body forward
past your toes as you squat until your body forms a “T” shape
10
P H A S E 1 - D AY 1
• Start on all fours with your hands under your • Keep your face down so your neck is in line with
shoulders and your knees under your hips your spine
• Keeping your hips level and your core engaged, raise • Do not arch your back
your right knee out to the side as high as you can, • Drive your knee out to the side maintaining the 90
and hold for a pause degree angle. Pulse up and down quickly
• Lower your right leg to return to the starting position
• Start in a table position with your hands flat on the • Get on all fours with hands underneath your
floor, knees on the floor, shoulders, knees underneath your hips, head
• Straighten your one leg behind you - pretend to neutral
draw a rainbow with your foot, arching from one • Move: Keeping your knee bent 90 degrees, lift one
side of your mat to the other. Keep your upper body leg behind you, press the sole of your shoe toward
still, abs tight as you make rainbows the ceiling until your thigh is parallel to the floor
• Lower to the start, immediately lift your leg (still
bent 90 degrees) up and to the side, raising it as high
as you can while keeping your hips square
11
P H A S E 1 - D AY 2
Tuesday // HIIT 4 0 S E C S O N 2 0 S E C S O F F 2 0 M I N T O TA L
1 Jumping Jacks
2 Jump to Close Squat
• Stand upright with legs together, arms at your sides • Stand with feet together, placing your hands in front
• Bend your knees slightly, and jump into the air of you on your thighs
• As you jump, spread your legs to be about • Bend legs, jump up, separate your feet in mid air
shoulder-width apart. Stretch your arms out and • Land with feet wider than shoulder-width apart,
over your head lowering into a squat. Jump up out of the squat
• Jump back to starting position. Repeat landing back in the starting position, bringing your
feet together
• Put your fingers on the sides of you head • Stand with your feet hip-width apart. Lift up your
(or bind fingers behind head) left knee to your chest
• Extend your elbows to the sides • Switch to lift your right knee to your chest. Continue
• Lift your left knee to the opposite elbow the movement, alternating legs and moving at a
(you don’t need to touch) sprinting or running pace
• Repeat with the opposite elbow and knee
5 Burpees
6 Bench Tricep Dips
• Start in a squat position with knees bent, back • Sit down on a bench, hands next to your thighs
straight, and feet about shoulder-width apart • Walk your feet out and extend your legs, lifting your
• Lower your hands to the floor in front of you and bottom off the bench and holding there with
kick your feet back to a pushup position extended arms
• Do one pushup, then jump your feet back to their • Hinging at the elbow, lower your body down as far
starting position as you can go, or until your arms form a 90-degree
• Stand and jump with your arms over your head angle
• As soon as you land with knees bent, get into a squat • Push up through your palms back to start
position and do another repetition
12
P H A S E 1 - D AY 2
Tuesday // HIIT 4 0 S E C S O N 2 0 S E C S O F F 2 0 M I N T O TA L
• Stand with your feet shoulder width apart and hold • Stand with feet shoulder-width apart, bending knees
the band at shoulder height using a pronated grip slightly. Hold the exercise band with straight arms in
(thumbs pointing towards one another) front of you, hands slightly lower than your shoulders
• Inhale and press the band overhead by extending the • Pull abs to spine to stabilize your torso as you open
elbow and flexing the shoulder your arms out to the sides, focusing on the shoulder
• Slowly lower back to the starting position blades sliding together
• Return your arms back to the starting position
• Stand with your feet shoulder-width apart and • Hold the dumbbells by your shoulders with your
extend your arms parallel to the floor palms facing forwards and your elbows out to the
• With palms facing downward, circle your arms sides and bent at a 90° angle
forward using small controlled motions, gradually • Without leaning back, extend through your elbows
making the circles bigger until you feel a stretch in to press the weights above your head
your triceps • Then slowly return to the starting position
• Turn your palms upward and reverse the direction
of the circles
11 Tricep Push Up
12 Front Raise Lightweight
13
P H A S E 1 - D AY 2
Tuesday // HIIT 4 0 S E C S O N 2 0 S E C S O F F 2 0 M I N T O TA L
• Stand with a dumbbell in each hand at your sides • Lie down on your back. Plant your feet on the floor,
• Keep your back straight, brace your core, and slowly hip-width apart. Bend knees and place your
lift the weights out to the side until your arms are arms across your chest. Contract abs and inhale
parallel with the floor, with the elbow slightly bent • Exhale and lift your upper body, keeping your head
and neck relaxed
• Inhale and return to the starting position
• Lie on your back on the ground. your arms should • Lie flat back to the floor. Legs lifted in table top
be at your side with your palms facing toward the • Hands anchored on either side of the body
ground • Tap the right foot to the floor, then the left
• Your legs should be about slightly wider than
shoulder length apart with your knees slightly bent
and several inches off the ground
18 Bicycle Crunches
P H A S E 1 - D AY 2
Tuesday // HIIT 4 0 S E C S O N 2 0 S E C S O F F 2 0 M I N T O TA L
• Arms and legs should remain straight so your body • Kneel on the floor with your toes together and your
looks like an upside-down V knees hip-width apart. Rest your palms on top of
• Spread your fingers wide so the middle finger points your thighs
to the front corners of your mat • On an exhale, lower your torso between your knees.
• Ears should be level with your biceps so that your Extend your arms alongside your torso with your
neck is a continuation of your spine palms facing down. Relax your shoulders toward the
• Suck your abdomen in and up ground. Rest in the pose for as long as needed
• Stretch your heels down towards the mat
15
TA K E YO U R D O G O N A WA L K , G O TO T H E B E AC H ,
P H A S E 1 - D AY 3 WORK ON YOUR FLEXIBILITY AND MOBILITY BY STRETCHING.
Wednesday // Active Rest Day STRETCHING ROUTINE, HOLD EACH STRETCH FOR 30 SECS.
1 Hamstring Stretch
2 Lunge + Twist
• Extend one leg out • Step into lunge position with back knee 1 inch off
• Keeping the spine straight, bend at the hip to bring the ground and slightly bent
the chest toward the thigh • Rotate torso toward the front knee that should be
• The other leg that is not being stretched will also bent 90 degrees
bend to the side • Do not allow the front knee to go over the front toes.
Repeat with other leg
• Lie on your back with knees bent, feet flat and in line • Go to the floor on your hands and knees, keeping
with your hips knees a few inches apart and feet directly behind
• Bring either ankle to the opposite knee forming a your knees. Palms of hands should be directly under
figure four (i.e. cross your legs) shoulders. Fingers pointed forward
• Reach through your bent knee and grasp the back of • Point head downwards, focus on a point between
the leg still on the ground and pull it towards your your hands. Back should be flat. Push palms into the
chest floor as you drop shoulders away from ears. Push
tailbone towards the back wall and the top of your
5 Lunging Hip Flexor head towards the front wall, lengthening and
stretching the spine
Cancel Anytime.
P H A S E 1 - D AY 3
Wednesday // Active Rest Day STRETCHING ROUTINE, HOLD EACH STRETCH FOR 30 SECS.
7 Knee to Chest
8 Cobra
• Lie on your back with knees bent • Place hands palms on the ground beneath shoulders
• Bring one knee into your hands and gently let • Lift chest up off the ground by straightening arms
arms pull knee toward chest • Gaze upwards and keep abdominals engaged
• Hold, then lower bent leg
• Relax, then repeat with the other leg
9 Child's Pose
10 Lateral Shoulder
• Kneel on the floor with your toes together and your • Relax your shoulders
knees hip-width apart. Rest your palms on top of • Reach one arm across your body, using your other
your thighs arm or wrist to hold it gently by your upper arm
• On an exhale, lower your torso between your knees. • Slowly begin to pull your arm toward your chest, as
• Extend your arms alongside your torso with your far as possible, allowing the stretch to reach deep
palms facing down. Relax your shoulders toward the into the back of your shoulder
ground. Rest in the pose for as long as needed
11 Side Lunge
12 Wide Forward Fold
• Stand upright, with both feet facing forward, double • Step the feet wide apart, feet as close to parallel as
shoulder-width apart feels comfortable
• Place hands on hips or thighs, in order to keep back • Lift inner arches by drawing the inner ankles up
straight • Lengthen spine and open chest as you inhale
• Slowly exhale, taking bodyweight across to one side. • Fold forward from the hips, keeping back long and
• Avoid leaning forward, or taking the knee of the chest open, as you exhale
bent leg over your toes. As you increase the stretch,
the foot of the bent leg should point slightly outward.
• To increase the stretch, relax upward, slowly sliding
feet out a few inches further to the side
17
P H A S E 1 - D AY 3
Wednesday // Active Rest Day STRETCHING ROUTINE, HOLD EACH STRETCH FOR 30 SECS.
13 Pigeon
14 Lying Torso
• Sit with right knee bent and left leg extended behind • Lie on your back with knees bent at 45 degrees and
you. Pull the right heel in toward left hip, or if your feet on the floor
hips are more open, inch right foot away from you. • Have your feet and knees hip-width distance apart,
Make sure your left hip is always pointing down and keep feet straight
toward the mat • Place arms straight out to your sides at shoulder level
• Stay here with hands resting on your right thigh or (90 degrees), with palms flat on the floor
hips, or walk hands out in front of you, allowing
Cat-Cow
your torso to rest over your right knee. Hold here for
at least five breaths
16
• Repeat this pose with the left knee bent
15 Downward Dog
17 Butterfly
P H A S E 1 - D AY 4
1 2
3 4
19
P H A S E 1 - D AY 4
• Stand tall with one shoulder next to the cable • Stand with feet together, placing your hands in front
machine and your legs about shoulder-width apart. of you on your thighs
• An ankle attachment should be placed around the • Bend your legs, jump up, and separate your feet in
ankle that's farthest from the cable machine mid air
• Place one hand on your hips, while your other • Land with feet wider than shoulder-width apart,
hand is securely positioned on cable machine lowering into a squat. Jump up out of the squat and
• Raise the weighted leg out laterally as high as land back in the starting position, bringing your feet
possible. Pause, then reverse the motion back together on
to starting position
• Begin by balancing on one leg. Your other leg should • Stand upright with the bar resting on the back of
be lifted off the ground, with a bend in the knee your shoulders
• Drop chest until it is facing toward the ground • Step backwards with one leg (approximately 1
and elevated leg should be straightened out, meter), lower your body until your back knee is just
extending back off the floor, maintaining your balance
• Drive your knee and hips forward. Return to a • Keep body upright, head up and hips tilted forwards
standing position • Push up and return to standing. Repeat for other leg
• Stand tall with feet hip-width apart • Stand with feet hip-distance apart and let arms fall
• Step out to the side with left leg, bend left knee and at your sides
push hips back • Draw a semicircle with your right foot, moving it
• Return to the starting position. Repeat the clockwise until it crosses behind your left foot
movement with the right leg • Lunge down as deeply as possible, hovering knee a
• Keep alternating legs until the set is complete couple of inches off the floor
• Slowly return to the standing curtsy position
20
P H A S E 1 - D AY 4
• Start on all fours with your hands under your • Keep your face down so your neck is in line with
shoulders and your knees under your hips your spine
• Keeping your hips level and your core engaged, raise • Do not arch your back
your right knee out to the side as high as you can, • Drive your knee out to the side maintaining the 90
and hold for a pause degree angle. Pulse up and down quickly
• Lower your right leg to return to the starting position
• Start in a table position with your hands flat on the • Get on all fours with hands underneath your
floor, knees on the floor shoulders, knees underneath your hips, head
• Straighten your one leg behind you - pretend to neutral
draw a rainbow with your foot, arching from one • Move: Keeping your knee bent 90 degrees, lift one
side of your mat to the other. Keep your upper body leg behind you, press the sole of your shoe toward
still, abs tight as you make rainbows the ceiling until your thigh is parallel to the floor
• Lower to the start, immediately lift your leg (still
bent 90 degrees) up and to the side, raising it as high
as you can while keeping your hips square
21
P H A S E 1 - D AY 5
Friday // HIIT 4 0 S E C S O N 2 0 S E C S O F F 2 0 M I N U T E S T O TA L
1 Jumping Jacks
2 Jump to Close Squat
• Stand upright with legs together, arms at your sides • Stand with feet together, placing your hands in front
• Bend your knees slightly, and jump into the air of you on your thighs
• As you jump, spread your legs to be about • Bend legs, jump up, separate your feet in mid air
shoulder-width apart. Stretch your arms out and • Land with feet wider than shoulder-width apart,
over your head lowering into a squat. Jump up out of the squat
• Jump back to starting position. Repeat landing back in the starting position, bringing your
feet together
• Stand with a dumbbell in each hand at your sides • Stand with your feet shoulder-width apart and
• Keep your back straight, brace your core, and slowly extend your arms parallel to the floor
lift the weights out to the side until your arms are • With palms facing downward, circle your arms
parallel with the floor, with the elbow slightly bent forward using small controlled motions, gradually
making the circles bigger until you feel a stretch in
your triceps
• Turn your palms upward and reverse the direction
of the circles
5 Burpees
Table Top Heel Touches
6
P H A S E 1 - D AY 5
Friday // HIIT 4 0 S E C S O N 2 0 S E C S O F F 2 0 M I N U T E S T O TA L
7 Crunches
8 Lower Ab Scissor Kicks
• Lie down on your back. Plant your feet on the floor, • Lie on your back on the ground. your arms should
hip-width apart. Bend knees and place your be at your side with your palms facing toward the
arms across your chest. Contract abs and inhale ground
• Exhale and lift your upper body, keeping your head • Your legs should be about slightly wider than
and neck relaxed shoulder length apart with your knees slightly bent
• Inhale and return to the starting position and several inches off the ground
• Bring legs toward each other and cross legs in an
over and under movement. Right leg over left then
9 Russian Twists out and alternating right over left. Remember to
breathe while performing this exercise
• Sit with bent knees and your feet pressing firmly into
the floor, holding a dumbbell in each hand next to
chest. Sit back slightly, keeping your spine straight
• Exhale as you twist to the left, punching right arm • Lie on back with arms raised toward the ceiling
over to the left side. Inhale back to center, and then • Lift torso and sit up while extending hands towards
do the opposite side your toes
*Repeat circuit 2x
23
P H A S E 1 - D AY 6
1 2
3 4
24