21 Day Challenge

Volume V
Training Guide

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This guide is to be used independently at your own risk.

As a reminder please consult with your physician before
beginning any new fitness regimen

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21 Day Challenge Vol V - BrittneBabe

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STRETCH

A quick stretch routine you can

do before your workout 
POST STRETCH

Post stretch routine after your

workout 

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PRE AND POST TRAINING GUIDE
WORKOUT MEALS
 Print or save to your phone to
use ad a guidline.  Videos are on
What to eat before and after your
the challenge page when logged
workout 
into your account
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I've included a quick warm up routine with the HIIT workout. You
can also make up your own routine before before you stretch.

Some examples are jump rope, jogging in place or jumping

jacks.

Stretching before a workout allows you to loosen the muscles

you will be working to lower your chance of injury. The muscles
stretched should be in the motion of the workout you will
complete.

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Breathe from your stomach during sets. This will allows you to
take in more breath and fill your diaphragm. Breathing during
exercise will help you increase your sets and performance.

Here is an example of a stretching routine you can use daily.

Hold each stretch for 30 seconds before transitioning

into the next move.

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move hips side to side in rotation

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POST STRETCH

Stretch After your workout!

- Increase your flexibilty

- Decrease muscle pain
- Cools your body down slowly
- Improves circulation

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...and many more

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Pre and Post

Workout Meals
Have a fruit and a dairy (sugar, protein and carbs designed to give
you energy) before your workout and a protein packed meal within
30 minutes after your workout.

These should be taken from your suggested daily servings. If you

are feeling dizzy have a banana (contains carbs and sugar and will
help replenish your body).

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Also drink an additional bottle of water.

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MONDAY
TODAY IS __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Full Body, Strength Exercise

DAY ONE PRE WORKOUT MEAL

Squats

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Fire Hydrant Remix
Spiders
Push-Ups w| pause in between
Plank Jacks
Flutter Kicks POST WORKOUT MEAL
Rows
Perform 10 of each exercise
with a 15-30 second break in
between
Repeat

HOW DID YOU FEEL?

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TUESDAY
TODAY IS __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Cardio and Strength

There is only one FULL BODY WORKOUT included with the

challenge. For more routines, visit BrittneBabe.com to
purchase the HIIT workout guide

DAY TWO PRE WORKOUT MEAL

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FULL BODY WORKOUT

POST WORKOUT MEAL

Repeat 2x

HOW DID YOU FEEL?

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WEDNESDAY
TODAY IS __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Using Resistance Bands are optional

DAY THREE PRE WORKOUT MEAL

Pulse Squat - Tip Toe

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Standing Scissors
Explosive Lunges
High Knees w| pause after the 3rd
180 Squat - Ankle Taps
Half Back Lunges
360 Pulse Squats POST WORKOUT MEAL

Perform 10 of each exercise

with a 15-30 second break in
between
Repeat

HOW DID YOU FEEL?

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THURSDAY
TODAY IS __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Cardio and Strength

DAY FOUR PRE WORKOUT MEAL

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FULL BODY WORKOUT

POST WORKOUT MEAL

Repeat 2x

HOW DID YOU FEEL?

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FRIDAY
TODAY IS __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Shoulder and Arms w/Dumbbells

DAY FIVE PRE WORKOUT MEAL

-Side Lateral Raise w| 5 circles

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forward, 5 circles backwards
-Bent Arm Reverse Grip Rear Delt
Raises
-Around the World Shoulder Press
-Lying Grip Press
-Cross Body Front Raises - Front POST WORKOUT MEAL
Raises
-Seated Press - Front Raises
-Tricep Push-Ups
Perform 10 of each exercise
with a 15-30 second break in between
Repeat

HOW DID YOU FEEL?

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SATURDAY
TODAY IS __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Cardio and Strength

DAY SIX PRE WORKOUT MEAL

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FULL BODY WORKOUT

POST WORKOUT MEAL

Repeat 2x

HOW DID YOU FEEL?

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Rest Day
Sunday is Rest Day!
Today is the perfect day to get in some sort of physical activity to keep
you focused on your fitness goals

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MONDAY
TODAY IS __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Ab and Full Body!

If you do not have a hardwood floor,
invest in gliding discs for carpet

DAY EIGHT PRE WORKOUT MEAL

Plank Alt. Knee Tucks (Socks)

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Mountain Climbers (Socks)
Push-Up - Tucks (Socks)
Alt. L-Sit Slides (socks)
Single Leg Glute, Ab Bridges
(Socks)
Glute, Ab Bridges (Socks) POST WORKOUT MEAL
Oblique Twists (Socks)

Perform 10 of each exercise

with a 15-30 second break in between
Repeat

HOW DID YOU FEEL?

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TUESDAY
TODAY IS __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Cardio and Strength

DAY NINE PRE WORKOUT MEAL

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FULL BODY WORKOUT

POST WORKOUT MEAL

Repeat 2x

HOW DID YOU FEEL?

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WEDNESDAY
TODAY IS __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Booty Workout - Ankle Weights

Optional

DAY TEN PRE WORKOUT MEAL

Chair Assist Squats (Ankle Weights)

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Chair Assist Wide Squats (Ankle
Weights)
Chair Assist Closed Squats (Ankle
Weights)
Lunge Butt Kicks (Ankle Weights)
Single Leg Knee Ups (Ankle Weights)
Spider Crawls (Ankle Weights) POST WORKOUT MEAL
Calf Raises In, Out (Ankle Weights)

Perform 10 of each exercise

with a 15-30 second break in between
Repeat

HOW DID YOU FEEL?

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THURSDAY
TODAY IS __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Full Body Strength

DAY ELEVEN PRE WORKOUT MEAL

1. Plank Holds

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2. Up & Down Plank Jacks
3. Back Stretch - Pike Spiders
4. Squat Jacks - High Knees
5. Squat Hold Twists
6. Explosive Jumping Jacks
7. High Knees Side - Side POST WORKOUT MEAL

Perform 10 of each exercise

with a 15-30 second break in between
Repeat

HOW DID YOU FEEL?

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FRIDAY
TODAY IS __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Shoulder and Arms w/resistance bands

If you do not have resistance bands, use dumbbells 5lbs or less

DAY TWELVE PRE WORKOUT MEAL

1. Squat Hold, Overhead Lat Pull Downs

- front, back (Resistance Bands)

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2. Squat Hold, Overhead Lat Pull
Downs - right, left, body roll (Resistance
Bands)
3. Squat Hold Up Downs w| arms
(Resistance Bands)
4. Jumping Squats - closed, wide w|
POST WORKOUT MEAL
arms (Resistance Bands)
5. Ab In & Outs (Resistance Bands)
7. Twists - Squats - fide, side
(Resistance Bands)
Perform 10 of each exercise
with a 15-30 second break in between
Repeat

HOW DID YOU FEEL?

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SATURDAY
TODAY IS __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Cardio and Strength

DAY THIRTEEN PRE WORKOUT MEAL

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FULL BODY WORKOUT

POST WORKOUT MEAL

Repeat 2x

HOW DID YOU FEEL?

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Rest Day
Sunday is Rest Day!
Today is the perfect day to get in some sort of physical activity to keep
you focused on your fitness goals

BrittneBabe.com

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MONDAY
TODAY IS __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Abs and Strength

DAY FIFTEEN PRE WORKOUT MEAL

Plank Knee Ins

Plank Side Knee Ins

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Alt. Plank Pike Crunches
Alt. Oblique Twist
Plank Crossovers
Inchworm - Plank
Plank Floor Touches POST WORKOUT MEAL

Perform 10 of each exercise

with a 15-30 second break in between
Repeat

HOW DID YOU FEEL?

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TUESDAY
TODAY IS __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Cardio and Strength

DAY SIXTEEN PRE WORKOUT MEAL

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FULL BODY WORKOUT

POST WORKOUT MEAL

Repeat 2x

HOW DID YOU FEEL?

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WEDNESDAY
TODAY IS __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Booty Pump

DAY SEVENTEEN PRE WORKOUT MEAL

1. Squat Punch - Jumps

2. Ice Skaters - Jump Front, Jump
Back
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3. Deep Squat Walks w| 4/5 front,
4/5 back
4. Lunge Hops
5. Alternating Side Squat - Side POST WORKOUT MEAL
Kicks
6. Crossover High Knee - Punches
Twists
Perform 10 of each exercise
with a 15-30 second break in between
Repeat

HOW DID YOU FEEL?

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THURSDAY
TODAY IS __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Arms with Dumbbells

DAY EIGHTEEN PRE WORKOUT MEAL

1. Squat Hold Punches

(Dumbbells)

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2. Alt. Deadlift - Lunges
(Dumbbells)
3. Alt. Military Press (Dumbbells)
4. Tricep Push-Ups (Dumbbells)
5. Bent Over Flies - closed feet, POST WORKOUT MEAL
wide feet (Dumbbells)
6. Sitting Front Dumbbell Pushes
7. Bicep Curl - Shoulder Press
Perform 10 of each exercise
with a 15-30 second break in between
Repeat

HOW DID YOU FEEL?

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FRIDAY
TODAY IS __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Abs and Strength

DAY NINETEEN PRE WORKOUT MEAL

1. Cherry Pickers
2. Boat Hold Bicycles

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3. Alt. Leg Lifts
4. Body Roll - Back Stretch
5. Superwoman
6. In & Outs
7. Cherry Pickers REMIX POST WORKOUT MEAL

Perform 10 of each exercise

with a 15-30 second break in between
Repeat

HOW DID YOU FEEL?

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SATURDAY
TODAY IS __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Cardio and Strength

DAY TWENTY PRE WORKOUT MEAL

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FULL BODY WORKOUT

POST WORKOUT MEAL

Repeat 2x

HOW DID YOU FEEL?

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Rest Day
Sunday is Rest Day!
Today is the perfect day to get in some sort of physical activity to keep
you focused on your fitness goals !

BrittneBabe.com

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Congrats!!! You've completed the

challenge!!

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If you are participating in the contest, make certain you have

reviewed the CONTEST RULES, before submitting your photos.

For more workouts, meal ideas and challenges sign up for my

Members ONLY program BrittCamp on BrittneBabe.com

Brittne Babe Fitness LLC 2014-2017 21 Day Challenge V