BBR 28 Day Shred 2 - Program PDF

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Workouts BODIESBYRACHEL.COM.AU

1

Before you start

1.

IF YOU DO NOT ALREADY HAVE A SET, PLEASE PURCHASE A SET OF ANKLE WEIGHTS, A BOOTY BAND AND A SKIPPING ROPE. (You can purchase our BBR booty band set from here: http://bit.ly/BBRBOOTYBANDS)

2.

I RECOMMEND THAT YOU DOWNLOAD AN INTERVAL TIMER for your phone for your HIIT days - I use an app called ‘SIIT’. It’s free and really easy to use!

3.

PLEASE DOWNLOAD A PHOTO COLLAGE APP to compare your start images with your final and/or halfway images.

4.

WE HAVE BUILT AN AMAZING COMMUNITY WITH THOUSANDS OF GIRLS, so please join the ‘Bodies By Rachel Personal Training Forum’ on Facebook. It’s a great place for discussion topics, asking questions and general support from people on the same journey as you!

5.

PLEASE DOWNLOAD THE VIMEO APP and follow the Bodies by Rachel Account as this is where all movements and exercises will be demonstrated. You will easily be able to search for the exercise by using the hash tag system e.g #bbrsquats http://bit.ly/BBREXERCISEDEMOS

6.

WE WOULD LOVE TO FOLLOW YOUR JOURNEY ON INSTAGRAM AND FACEBOOK; please use the tags: #bodiesbyrachel #shredbyrachel @racheljdillon @bodiesbyrachel

7.

WE ARE HERE TO SUPPORT AND GUIDE YOU 100% through this challenge, so if you have any questions, you can email us at [email protected]

8.

ON THE DAYS WHERE THERE IS THE OPTION TO DO CARDIO in the morning and weights at night and you only have time for one session, do them both together or just do the weighted option.

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REFERENCE TA B L E SET NUMBERS (A1, A2, A3 ETC.)

These numbers and letters represent which exercises go together in any one set. For example, A1, A2 and A3 should be completed together before resting.

SETS

How many times you are to complete the exercises. For example, set A (A1, A2 + A3) should each be completed the specified amount of times through (e.g four) before moving onto set B (B1, B2 + B3.)

REPS

The amount of times you complete each specifi c exercise. For example, you are asked to do 15 squats and 20 romanian deadlifts. The speed of the movement. The first number is always the muscle lengthening (the movement) and the second number is the muscle shortening or contracting (the pause).

TEMPO

If there is a sequence that reads 2220, then count two seconds down, pause for two seconds at the bottom of the movement, count two seconds up, no break at the top of the movement. 1111 would then mean one second down, one second pause at the bottom of the movement, one second up, and a one second contraction at the top of the movement (e.g. squeeze at the top of your squat).

VIMEO WORKOUT LIBRARY

Each workout video is demonstrated on the BBR Vimeo Workout Library. You can access the videos here: http://bit.ly/BBREXERCISEDEMOS. Simply use the search bar and enter the title of the exercise to view the video.

Abbreviations BB Barbell

EB Exercise Ball

DB Dumbbell

E/W Each Way

KB Kettlebell

E/L Each Leg

MB Medicine Ball

E/A Each Arm

DS Drop Set (Start with a heavy weight, do as many reps as you can. Next set, choose a lighter weight and do as many reps as you can, repeating for the specified amount of sets.) 3

TRACK YOUR PROGRESS ARMS WEIGHT

CHEST

WAIST

HIPS

(kg)

(cm)

(cm)

(cm)

WEEKS

R (cm)

L (cm)

THIGH R (cm)

L (cm)

START

WEEK 2

WEEK 4

WEEK 6

FA S T ED CA RDI O , H I I T + R E S T D AY S WHAT IS FASTED CARDIO? Fasted cardio is ‘Cardio done when your body is no longer processing food and insulin levels are at a low, baseline level’ (www.legionathletics. com/fasted-cardio). An example of this would be going for a walk straight after waking up without consuming any food. Research shows that by doing cardio in a fasted state upon waking, you can burn up to 20% more fat than if you had consumed a meal. By doing this, you increase the rate of both lipolysis (the breaking down of fat cells for energy) and fat oxidation (the burning of this energy by cells). Fasted cardio also helps to reduce ‘stubborn

fat’ around the abdominal region by increasing bloody flow in this area. OPTIONS FOR FASTED CARDIO (LISS) Perform LISS cardio for 30-45 minutes. • Stairs or stepper • Elliptical trainer • Incline treadmill walk • Walking outside • Bike

HIIT HIIT increases the body’s need for oxygen during training and thus creates an oxygen shortage, causing your body to ask for more during your recovery. This after burn effect is referred to as Excess Post-Exercise Oxygen Consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular training does. Expect to see HIIT Circuits in your plan below as a way to burn fat fast! They will challenge you, but the intensity of these workouts will leave you burning calories all day long!

HIGH INTENSITY INTERVAL TRAINING This type of training quickly elevates your heart rate, and keeps it up, burning more fat in less time.

5

REST D AY S REST DAYS GIVE YOUR MUSCLES, NERVES, BONES AND CONNECTIVE TISSUES TIME TO RECOVER AND REBUILD AFTER RESISTANCE TRAINING, WHICH BREAKS DOWN BODY TISSUES AND MUSCLES, CAUSING MICROSCOPIC TEARS. When you implement excessive amounts of exercise and don’t allow adequate time for recovery, you may experience decreased performance, fatigue, altered hormonal states, poor sleeping patterns and a lowered immune system. The rejuvenation process is extremely important; this requires adequate amounts of water (2.5- 3L per day), proper nutrition, good quality sleep (8 hours), ample amounts of micronutrients (vitamins and minerals) and recovery supplements. These things allow your body to rebuild its tissues, allowing them to grow back stronger. Your rest day and type of rest will depend on how advanced you are and the intensity of your training. If you’re just starting out in the fitness world, your rest day should be a ‘real rest day’ in which you do not do any activity at all. A more experienced person may choose an ‘active rest day’. This is where you won’t lift weight or do intense training, such as HIIT, but you may do an activity like yoga or LISS cardio.

6

GLUTE A C T I VAT I O N (COMPLETE BEFORE LOWER BODY DAY)

Whilst the exercises used in your workout are important, it is imperative that we understand the fundamental points for growing and shaping the glutes; MIND MUSCLE CONNECTION AND GLUTE ACTIVATION. In simple terms, glute activation means to simply ‘wake up’ the glutes. It is the connection between brain and muscle (mind muscle connection) that tells your glutes to get ready to work! Glute activation should be done before your workout; however, you can also use them during your work out as part of a super set to keep your glutes awake. Whilst training it is so important to have your mind focus specifically on the muscle you want to grow – direct ALL of your attention to feeling the movement in your glute. For example, if you can’t activate your glutes, try shifting your stance slightly or realigning your hips, until you can feel the movement. Also make sure that you follow through with the movement – take it slow and squeeze.

A C T I VAT I O EXERCISES HERE ARE MY TOP 4 ACTIVATION ‘GO TO’S’: • Banded hip thrusts • Ankle weight kick ups and pulses • Frog kicks – SQUEEZE • Banded squat side steps

WHY THE LACK OF WEIGHT IN MY FAVOURITE GLUTE EXERCISES? When we use weight, we concentrate on the lift and the load, not the muscle or the squeeze… this is all about activating the booty. CONCENTRATE ON THIS ONLY!

A C T I VAT I O N CIRCUITS PICK ONE ACTIVATION CIRCUIT BELOW (OR MIX THEM UP AND CREATE YOUR OWN) AND DO BEFORE LOWER BODY WORKOUT! 40 seconds on, 10 seconds off, 4x through each circuit.

SET

TIME

EXER CISE

H A S H TA G

A1

40 seconds

BANDED ABDUCTORS

#bbrbandabductors

A2

40 seconds

BANDED KICK BACKS

#bbrbandkickbacks

A3

40 seconds

BANDED SUMO SQUAT PULSES

#bbrbandsumosquatpulses

A4

40 seconds

BANDED SQUAT SIDE STEPS

#bbrbandlowsquatsidesteps

SET

TIME

EXER CISE

H A S H TA G

B1

40 seconds

ANKLE WEIGHT KICK UPS

#bbrdonkeykicks

B2

40 seconds

ANKLE WEIGHT KICK BACKS

#bbrkickbacks

B3

40 seconds

ANKLE WEIGHT UP AND OVERS

#bbrupandovers

B4

40 seconds

ANKLE WEIGHT LATERAL KICKS

#bbrlateralkicks

SET

TIME

EXER CISE

H A S H TA G

C1

40 seconds

BANDED CLAMS

#bbrbandclams

C2

40 seconds

BANDED GLUTE BRIDGES

#bbrbandglutebridges

C3

40 seconds

BANDED REVERSE HYPER EXTENSIONS

#bbrbandreversehyperextensions

C4

40 seconds

BANDED LAYING LATERAL RAISES

#bbrbandlayinglateralraises 8

PHASE ONE: WEEKS 1 – 2 CHOOSE CARDIO OPTION FROM PAGES 4 AND 5 HIIT CIRCUITS ARE COMPLETED 3 TIMES THROUGH IN TOTAL.

Break down MONDAY AM

LISS Cardio

PM

Lower Body Weighted Session

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

HIIT Circuit

HIIT Circuit

Rest

LISS Cardio HIIT Circuit

HIIT Circuit

Upper Body Weighted Session

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M O N D AY : L O W E R B O D Y W E I G H T E D V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 0 8 8 5 5 3

SET

SET S R EPS/T IME

EXER CISE

H A S H TA G

A1

4

12

BB SWAY SQUATS

#bbrswaysquats

A2

4

20 E/L

CABLE KICK BACKS

#bbrcablekickbacks

B1

4

10 E/L

BB REVERSE LUNGE KICK BACKS

#bbrreverselungekickbacks

B2

4

20

BANDED ABDUCTORS

#bbrbandabductors

C1

4

12

BB FROG SQUATS

#bbrfrogsquats

C2

4

12

BANDED HYPER EXTENSIONS

#bbrbandhyperextensions

D1

4

12

DB SUMO SQUATS

#bbrsumosquats

D2

4

20

DB GLUTE BRIDGES (narrow stance)

#bbrglutebridges

FIN ISHER : BOOT Y BAN D N EEDED 20 second full rep, 10 second pulse on each move. Complete round then rest for 1 minute. Repeat x 3

SET

TIME

EXER CISE

H A S H TA G

A1

30 seconds

RIGHT LEG FIRE HYDRANTS

#bbrbandfirehydrants

A2

30 seconds

LEFT LEG FIRE HYDRANTS

#bbrbandfirehydrants

A3

30 seconds

RIGHT LEG DONKEY KICKS

#bbrbanddonkeykicks

A4

30 seconds

LEFT LEG DONKEY KICKS

#bbrbanddonkeykicks

A5

30 seconds

GLUTE BRIDGE (narrow stance)

#bbrglutebridges

A6

30 seconds

GLUTE BRIDGE (wide stance)

#bbrglutebridge

A7

30 seconds

BANDED LAYING LATERAL RAISES - LEFT

#bbrbandlayinglateralraises

A8

30 seconds

BANDED LAYING LATERAL RAISES - RIGHT

#bbrbandlayinglateralraises

10

T U E S D AY : H I I T V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 0 8 8 5 6 7

40sec on, 10 seconds transition time to move between exercises. 90 seconds rest after each round. 3 rounds.

SET

TIME

EXER CISE

H A S H TA G

A1

40 seconds

BB CURL TO PRESS

#bbrcurltopress

A2

40 seconds

SKIPPING

#bbrskipping

A3

40 seconds

DB RENEGADE ROWS

#bbrrenegaderows

A4

40 seconds

JUMP SQUATS

#bbrjumpsquats

A5

40 seconds

BB CLEAN AND PRESS

#bbrcleanandpress

A6

40 seconds

DB HIGH PUNCHES

#bbrhighpunches

A7

40 seconds

BB BENT OVER ROWS

#bbrbentoverrows

A8

40 seconds

JUMPING LUNGES

#bbrjumpinglunges

A9

40 seconds

DB BICEP CURLS

#bbrbicepcurls

A10

40 seconds

SLED PUSH

#bbrsledpush

W E D N E S D AY : H I I T V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 0 8 8 5 7 6

40 seconds on, 10 seconds transition time to move between exercises. 90 seconds rest after each round. 3 rounds.

SET

TIME

EXER CISE

H A S H TA G

A1

40 seconds

MOUNTAIN CLIMBERS

#bbrmountainclimbers

A2

40 seconds

SHOULDER TAPS

#bbrshouldertaps

A3

40 seconds

CRUNCHES

#bbrcrunches

A4

40 seconds

SPIDER MANS

#bbrspidermans

A5

40 seconds

CRAB WALKS

#bbrcrabwalks

A6

40 seconds

FROG JUMPS

#bbrfrogjumps

A7

40 seconds

DB THRUSTERS

#bbrthrusters

A8

40 seconds

POP SQUATS

#bbrpopsquats

A9

40 seconds

BEAR CRAWLS

#bbrbearcrawls

A10

40 seconds

PLANK JACKS

#bbrplankjacks

11

T H U R S D AY : U P P E R B O D Y V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 0 8 8 5 8 7

SET

SET S R EPS/T IME

EXER CISE

H A S H TA G

A1

4

8, 8, 8 (DS)

DB FRONT RAISES

#bbrfrontraises

A2

4

8, 8, 8 (DS)

BB BICEP CURLS

#bbrbicepcurls

B1

4

12

BB BENT OVER ROWS (reverse grip)

#bbrbentoverrows

B2

4

12 E/A

DB UPRIGHT ROWS

#bbruprightrows

C1

4

12

DB REVERSE FLYES

#bbrreverseflyes

C2

4

12 E/A

DB SINGLE ARM TRICEP KICK BACKS

#bbrsingletricepkickbacks

D1

4

12

TRICEP PUSH UPS

#bbrtriceppushups

D2

4

12 E/A

DB CROSS OVERS

#bbrcrossovers

F R I D AY : H I I T V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 0 8 8 5 9 8

40sec on, 10 seconds transition time to move between exercises. 90 seconds rest after each round. 3 rounds.

SET

TIME

EXER CISE

H A S H TA G

A1

40 seconds

TREADMILL SPRINT

#bbrtreadmillsprint

A2

40 seconds

BURPEES

#bbrburpees

A3

40 seconds

SKIPPING

#bbrskipping

A4

40 seconds

TREADMILL SPRINT

#bbrtreadmillsprint

A5

40 seconds

BOX JUMPS

#bbrboxjumps

A6

40 seconds

TRICEP DIPS

#bbrtricepdips

A7

40 seconds

SPRINTS

A8

40 seconds

MOVING PUSH UPS

#bbrmovingpushups

A9

40 seconds

SKI JUMPS

#bbrskijumps

A10

40 seconds

DB UPPER CUTS

#bbruppercuts

12

S AT U R D AY : H I I T V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 0 8 8 6 0 5

40 seconds on, 10 seconds transition time to move between exercises. 90 seconds rest after each round. 3 rounds.

SET

TIME

EXER CISE

H A S H TA G

A1

40 seconds

DB SNATCH

#bbrsnatch

A2

40 seconds

KB SUMO SQUATS

#bbrsumosquats

A3

40 seconds

KB HAMMER CURLS

#bbrhammercurls

A4

40 seconds

KB DEADLIFT TO ROW

#bbrdeadlifttorow

A5

40 seconds

KB JUMP SQUATS

#bbrjumpsquats

A6

40 seconds

DB CHEST PRESS

#bbrchestpress

A7

40 seconds

SIDE STEP UPS

#bbrsidestepups

A8

40 seconds

KB GOBLET SQUATS

#bbrgobletsquats

A9

40 seconds

DB TRICEP PRESS

#bbrtriceppress

A10

40 seconds

DB 3 WAYS

#bbr3ways

S U N D AY : R E S T You may like to use this day as an active rest; indulge in a massage or partake in Yoga or Pilates or do simple activities such as taking your dog for a nice long walk. Nothing too strenuous and nothing that involves weight training...