Slim Thick Challenge 2 Home

Carbohydrates are comprised of small chains of sugar which the digestive body breaks down into
glucose. Glucose is then used by the body as a primary source of energy.

So what do they do? Carbs are essential to give you energy. Once you digest carbohydrates your body
will convert them into glycogen. Glycogen is what your muscles use as a form of energy to perform.
Protein is essential for repairing and regenerating body tissues and cells, a healthy functioning
immune system and manufacturing hormones. Protein is essential for muscle tissue growth and
repair. Under “stress” (exercise) your muscles tear and thus you need to intake high protein meals
after your workouts to help with new tissue growth and to repair the “damaged” muscles.
Fats are an essential part of a healthy diet. They improve brain development, overall cell functioning,
protect the body’s organs and help you absorb vitamins. Fats help with brain development and
normal hormone function. For women, we need to keep a stable fat intake because our body fat
composition determines our monthly cycle, fertility, skin issues and overall hormones.
Alcohol is considered a “non”essential macro. However, it still contains calories thus it should be
tracked into your calorie intake even if it is an occasional drink or two.
The first step towards calculating your macros would be figuring out your goals.
Finding out your body mass index or BMI would be a good way to guide your calorie
or macro goals.
A BMI of 25-29.99% is considered to be overweight, or 25-30 pounds above the
recommended weight for ones height. A BMI higher than 30 % would
classify a person as obese, or more than 30 pounds above the
recommended weight for their height. The the healthy BMI range is 18.5
to 24.9%.
Health is MORE than looks, and having a high body mass index can put
you at many risks for diseases. Knowing your BMI can better help guide
your macro calculation. So let’s figure it out! Based on your answer here
are your appropriate approaches:
BMI LOWER THAN 25 = SURPLUS
BMI BETWEEN 25-30 = MAINTENANCE
BMI HIGHER THAN 30 = DEFICIT
To determine your current “maintenance” intake you should take your
current weight in pounds and multiply it by your current activity level.
Example: 167 lbs x 13 = 2119 CALS

This is my personal “maintenance” intake.
During a maintenance phase, you won’t gain or lose weight, but you can
gain strength and lose fat with using progressive overload (the gradual
increase of weights used for your workouts over time).
If your goal is to gain strength, muscle mass and fat you will opt for calculating your
macros for weight gain (SURPLUS CALORIE INTAKE). This would be recommended for
someone who is thin and wants to gain weight overall.
If you want to lose fat while gaining muscle definition (not muscle size) and lift/make
your booty rounder not necessarily bigger and tone your legs/overall body, you will
calculate your macros for maintenance.
If you want to weight (mostly fat and some muscle) and tone your legs/overall body, you
will calculate your macros for maintenance.
If you want to gain weight add 300 calories to your “maintenance” calorie amount. Eventually as weeks
pass by (2 weeks) you can add 100 extra calories every 2 weeks. I recommend this so that you don’t
overwhelm yourself with food and so that you don’t gain a lot of fat while trying to gain muscle.
EXAMPLE: If I wanted to gain…
2,100 + 300 = 2,400 would be my calorie intake daily.
To determine your current “maintenance” intake you should take your current weight in pounds and
multiply it by your current activity level.
Example: 167 lbs x 13 = 2119 CALS

This is my personal “maintenance” intake.
Curing a maintenance phase, you won’t gain or lose weight, but you can gain strength and lose fat with
If you want to lose weight drop your calorie intake by 300 calories for steady weight loss. For a more
aggressive approach you’d drop it by 500 calories.
You can also pick a number in between and decrease it by that amount.
(I don’t recommend less than 1,600 calories per day!)
EXAMPLE: If I wanted to lose…

2,100 - 300 = 1,800 would be my calorie intake daily.
Studies show that women who are lifting weights should take on “average” 1 gram
of protein per pound of body weight. If you are a person who weighs over 180
pounds doing this may not work since consuming a lot of protein can lead to fat
gain and it may be too much for your body to breakdown. So if this is your case you
can opt for 0.75 to 0.85 grams of protein per pound of body weight. In my case I
would consume 150 grams of protein since I weigh 150 pounds. So how many
calories of protein would I consume?
Remember 1 gram of protein equals 4 calories. So 150 grams x 4 calories is 600

calories.
EXAMPLE FORMULA:
Your body weight in lbs x 1 gram (if you’re under 180 lbs) = protein intake
The recommended fat intake for women ranges between 25-35 % of their daily
calorie intake. I recommend opting for 25% of your calorie intake to come from fats.
Fats help regulate hormones and brain function so it is essential in your diet, and no
consuming fat wont make you “fat” when consumed moderately. In my case I am
supposed to consume 2,100 calories daily, so to figure out how many grams/
calories of fats to eat I would multiply 2,100 by .25 (represents %.) and the amount
this equals to is the amount of calories I should intake from fats. 2,100 calories x .25
= 525 calories
EXAMPLE FORMULA:
Your daily calorie intake x .25 = Fat calorie intake
Then you would move onto determine how many grams of fat to consume by
dividing the calorie amount (525 for me) by 9, since 1 gram of fat = 9 calories.
Example: 525 calories / 9 calories = 58.33 grams (round to nearest whole number)
so 58 g of fat is what I would consume daily.
FINAL FORMULA:
Your cal intake x .25 = Fat calorie intake / 9 cals = Fat intake in grams
Carbs are essential in your diet. Low carb diets will slow down your
progress when gaining muscle is a priority, so consuming carbs
moderately is the best option in my opinion.
To determine your carb intake you will subtract from your original calorie
intake goal the calories consumed from fats and protein, the amount of
calories remaining is the amount of carbs you should intake.
In my case that would be 2,100 goal cals - 600 cals (protein ) - 525 cals
(fat) = 975 calories worth of carbs would be my carb intake and to
determine the amount in grams I would divide 975 calories / 4 calories
(since 1 gram of carbs = 4 cals). Leaving me with 975 / 4 = 244 grams of
carbs when rounded.
So remember: To calculate your carb intake you need to figure out the amount of fats
and protein you are consuming first, the remainder is carbs.
Final Formula:
Entire cal intake - (FAT CALS) - (PROTEIN CALS) = CARB cals / 4 cals =
CARBS in grams
PRE WORKOUT ROUTINE
WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS
NONE 2 10 IN EACH NONE DO 10 REPS IN EACH MOVEMENT AS A CIRCUIT. REPEAT

CIRCUIT TWO TIMES. CLICK VIDEOS TO SEE DEMOS
BELOW. FOLLOW IN THE ORDER SPECIFIED.
MONDAY WEEK 1
GLUTES / HAMS - VIDEO ALBUM: https://vimeo.com/showcase/7630353 PASSWORD ST2.0
WARM UP
EXERCISE SETS REPS REST COMMENTS / INSTRUCTIONS
BANDED 2 20 IN NONE BODY WEIGHT WITH BAND AROUND KNEES

HIPTHRUST EACH

GLUTE EACH
BRIDGE
A1 BANDED DUMBBELL GLUTE BRIDGE
HEAVY 3 12 REPS 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

WEIGHT DECEND IN 2 SECONDS, SHOOT UP IN 1.
FORM STRAIGHT LINE AT TOP AND HOLD 2
SECONDS
B1 DUMBBELL ROMANIAN DEADLIFT

COME DOWN TO MIDDLE SHINS
C1 BANDED DUMBBELL HIP THRUST

SECONDS
CONTINUED NEXT PAGE
MONDAY WEEK 1
D1 DUMBBELL LEG GURLS
LIGHT 3 15 REPS 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

HOLD 2 SECONDS AT TOP.
E1 DUMBBELL SPLIT SQUATS

E/L DECEND IN 2 SECONDS, SHOOT UP IN 1.
TAKE A WIDE STANCE WITH FOWARD LEAN.
F1 BANDED SEATED ABDUCTION
MEDIUM 3 20 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

BAND HOLD 2 SECONDS
G1 BANDED KICKBACKS
MEDIUM 3 10 E/L 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

BAND HOLD 2 SECONDS
TUESDAY WEEK 1
BACK /BIS - VIDEO ALBUM: https://vimeo.com/showcase/7630362 PASSWORD ST2.0
A1 DUMBBELL REVERSE FLYS
LIGHT 3 12 REPS 30 SECS FOCUS ON HAVING A NEUTRAL BACK.

HOLD AT TOP 2 SECONDS.
B1 DUMBBELL ROWS
HEAVY 3 5-8 REPS 30 SECS FOCUS ON HAVING A NEUTRAL BACK.

E/A DECEND IN 2 SECONDS, SHOOT UP IN 1.
C1 DUMMBELL T BAR ALT
LIGHT 3 20 30 SECS FOCUS ON HAVING A NEUTRAL BACK.

D1 LONG BAND LAT PULL DOWN

MEDIUM 3 20 30 SECS FOCUS ON HAVING A NEUTRAL BACK.

BAND DECEND IN 2 SECONDS, SHOOT UP IN 1.
HOLD AT BOTTOM 2 SECONDS.
CONTINUED NEXT PAGE

TUESDAY WEEK 1
E1 LONG BAND FACE PULLS

MEDIUM 3 15 REPS 30 SECS FOCUS ON HAVING A NEUTRAL BACK.

E1 DUMBBELL CURLS

DECEND IN 2 SECONDS, SHOOT UP IN 1.
ABS (CARDIO NEXT PAGE)
ABS - PLANKS
BODY 3 20 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

WEIGHT
ABS - BALL PASSES


WEIGHT HOLD 2 SECONDS
ABS - LEG RAISES


TUESDAY WEEK 1
Cardio - should only be done if your goals are weight loss

https://vimeo.com/showcase/7630363 PASSWORD: ST2.0
HITT - HIGH KNEES

BODY 3 20 NONE NO REST MOVE TO NEXT ONE.

WEIGHT
HITT - STAR JUMPS

BODY 3 20 30 SECS NO REST MOVE TO NEXT ONE.

WEIGHT
HITT - LUNGE JUMPS


WEIGHT
HITT - LATERAL JUMPS

WEIGHT
HITT - JUMP SQUATS
BODY 3 20 30 SECS REST 90 SECONDS THEN START OVER.

WEIGHT COMPLETE 3 CIRCUITS TOTAL.
WEDNESDAY WEEK 1
QUADS FOCUS - VIDEO ALBUM: https://vimeo.com/showcase/7630462 PASSWORD ST2.0
WARM UP

SQUAT EACH
BANDED 2 20 SECS NONE BODY WEIGHT WITH BAND AROUND KNEES

WALLSIT
BRIDGE
A1 GOBLET DUMBBELL SQUAT

HOLD 2 SECONDS AT BOTTOM.
B1 DUMBBELL SUMO SQUAT PULSE
MEDIUM 3 10 REPS 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

C1 BANDED ABDUCTION INTO SQUAT

WEIGHT, E/L DECEND IN 2 SECONDS, SHOOT UP IN 1.
MEDIUM HOLD 2 SECONDS AT BOTTOM.
BAND
CONTINUED NEXT PAGE

WEDNESDAY WEEK 1
D1 DUMBBELL WALKING LUNGES

WEIGHT E/L DECEND IN 2 SECONDS, SHOOT UP IN 1.
PRESS THRU HEELS
E1 DUMBBELL CURTSY LUNGES


PRESS THRU HEELS
F1 BANDED KNEELING SQUAT

BAND HOLD 2 SECONDS
G1 BANDED FROG PUMPS


BAND HOLD 2 SECONDS
THURSDAY WEEK 1
SHO /TRIS - VIDEO ALBUM: https://vimeo.com/showcase/7630517 PASSWORD ST2.0
A1 DUMBBELL LATERAL RAISE


B1 DUMBBELL FRONT RAISE


WWEIGHT DECEND IN 2 SECONDS, SHOOT UP IN 1.
C1 DUMMBELL UPRIGHT ROWS


D1 DUMBBELL SHOULDER PRESS


CONTINUED NEXT PAGE

THURSDAY WEEK 1
E1 TRICEP KICKBACKS

F1 LONG BAND TRICEP PULLDOWN


ABS - SHOULDER TAPS


WEIGHT
ABS - BICYCLES

WEIGHT
ABS - V UPS

WEIGHT
THURSDAY WEEK 1

HITT - JUMPING SPLIT SQUATS


WEIGHT
HITT - STAR JUMPS


WEIGHT
HITT - LUNGE JUMPS


WEIGHT
HITT - BURPEES

WEIGHT
HITT - JUMP SQUATS

FRIDAY WEEK 1
GLUTES FOCUS - VIDEO ALBUM: https://vimeo.com/showcase/7630560 PASSWORD ST2.0
WARM UP

SEATED ABDC EACH

FROG PUMP EACH
BRIDGE

SECONDS
B1 BANDED DUMBBELL HIP THRUST

C1 BANDED DUMBBELL FROG PUMPS

SECONDS
CONTINUED NEXT PAGE

FRIDAY WEEK 1
D1 DUMBBELL SUMO DEADLIFT



F1 BANDED HIP THRUST

BAND HOLD 2 SECONDS
G1 BANDED FIRE HYDRANTS


BAND HOLD 2 SECONDS
SATURDAY WEEK 1
Cardio - should only be done if your goals are weight

HITT - HIGH KNEES


WEIGHT
HITT - STAR JUMPS


WEIGHT
HITT - LUNGE JUMPS


WEIGHT

WEIGHT
HITT - JUMP SQUATS

MONDAY WEEK 2
WARM UP
BANDED 2 12 PER NONE BODY WEIGHT WITH BAND AROUND KNEES

KICKBACKS LEG

GLUTE EACH
BRIDGE

SECONDS
B1 DUMBBELL ROMANIAN DEADLIFT

C1 DUMBBELL DEFICIT REVERSE LUNGE
HEAVY 3 5-8 REPS 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

WEIGHT PER LEG DECEND IN 2 SECONDS, SHOOT UP IN 1.
FOCUS ON HAVIGN A WIDE STANCE.
CONTINUED NEXT PAGE

MONDAY WEEK 2
D1 DUMBBELL LEG GURLS



F1 DUMBBELL ABDUCTION

WEIGHT PER LEG HOLD 2 SECONDS
G1 DUMBBELL DONKEY KICKS

LIGHT 3 10 E/L 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

TUESDAY WEEK 2
A1 DUMBBELL REVERSE FLYS


B1 DUMBBELL ROWS

C1 LONG BAND SINGLE ARM ROW


WEIGHT PER ARM DECEND IN 2 SECONDS, SHOOT UP IN 1.


CONTINUED NEXT PAGE

TUESDAY WEEK 2


E1 DUMBBELL CURLS

ABS - PLANKS
BODY 3 30 SECS 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

WEIGHT
ABS - BALL PASSES


ABS - CROSS OVERS


TUESDAY WEEK 2

CARDIO - VIDEO ALBUM: https://vimeo.com/showcase/7658720 PASSWORD ST2.0


WEIGHT
HITT - STAR JUMPS


WEIGHT
HITT - LUNGE JUMPS


WEIGHT


WEIGHT
HITT - JUMP SQUATS


WEDNESDAY WEEK 2
WARM UP

SQUAT EACH
BANDED 2 20 SECS NONE BODY WEIGHT WITH BAND AROUND KNEES
KNEELING SQUAT

B1 DUMBBELL SUMO SQUAT PULSE

C1 BANDED ABDUCTION INTO SQUAT


BAND
CONTINUED NEXT PAGE

WEDNESDAY WEEK 2
D1 DUMBBELL WALKING LUNGES


PRESS THRU HEELS
E1 DUMBBELL CURTSY LUNGES


PRESS THRU HEELS
F1 BANDED SQUAT

BAND HOLD 2 SECONDS


BAND HOLD 2 SECONDS
THURSDAY WEEK 2


B1 DUMBBELL ARNOLD RAISE


C1 DUMMBELL UPRIGHT ROWS


D1 DUMBBELL SHOULDER PRESS


CONTINUED NEXT PAGE

THURSDAY WEEK 2
E1 TRICEP KICKBACKS

F1 DUMBBELL OVERHEAD EXTENSION


ABS - SHOULDER TAPS


WEIGHT
ABS - PLANKS

WEIGHT SECONDS
ABS - V UPS

WEIGHT
THURSDAY WEEK 2



WEIGHT
HITT - STAR JUMPS


WEIGHT
HITT - LUNGE JUMPS


WEIGHT

WEIGHT
HITT - JUMP SQUATS

FRIDAY WEEK 2
WARM UP

SEATED ABDC EACH

GLUTE BRIDGE EACH
A1 DUMBBELL SUMO DL

SECONDS



SECONDS
CONTINUED NEXT PAGE

FRIDAY WEEK 2
D1 DUMBBELL DEFICIT REVERSE LUNGES




F1 BANDED HIP THRUST


BAND HOLD 2 SECONDS
G1 BANDED KICKBACKS

BAND HOLD 2 SECONDS
SATURDAY WEEK 2


WEIGHT
HITT - STAR JUMPS


WEIGHT
HITT - LUNGE JUMPS


WEIGHT


WEIGHT
HITT - JUMP SQUATS


MONDAY WEEK 3
WARM UP
GLUTE 2 12 PER NONE BODY WEIGHT WITH BAND AROUND KNEES

BRIDGES LEG
BADED FROG 2 10 IN NONE BODY WEIGHT WITH BAND AROUND KNEES

PUMPS EACH
HEAVY 3 12-15 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

WEIGHT REPS DECEND IN 2 SECONDS, SHOOT UP IN 1.
BAND ABOVE FORM STRAIGHT LINE AT TOP AND HOLD 3
KNEES SECONDS
HEAVY 3 12 REPS 30 FOCUS ON HAVING A NEUTRAL PELVIS. DECEND

WEIGHT SECS IN 2 SECONDS, SHOOT UP IN 1. HOLD AT TOP 2
SECONDS. DO NOT LET GLUTES TOUCH FLOOR
FOR FULL TENSION.
C1 DUMBBELL DEFICIT REVERSE LUNGE


FOCUS ON HAVIGN A WIDE STANCE.
CONTINUED NEXT PAGE

MONDAY WEEK 3
E1 DUMBBELL LEG CURLS




F1 DUMBBELL ABDUCTION

WEIGHT PER LEG HOLD 2 SECONDS
G1 BANDED KICKBACKS

BAND HOLD 2 SECONDS
TUESDAY WEEK 3
A1 DUMBBELL ROWS

B1 DUMBBELL RENEGADE ROWS




WEIGHT PER ARM DECEND IN 2 SECONDS, SHOOT UP IN 1.


CONTINUED NEXT PAGE

TUESDAY WEEK 3
E1 REVERSE FLYS

E1 DUMBBELL HAMMER CURLS


ABS - DEAD BUGS

BODY 3 30 SECS 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

WEIGHT
ABS - PLANKS

ABS - BICYCLES

TUESDAY WEEK 3

HITT - STAR JUMPS


WEIGHT
HITT - LUNGE JUMPS

BODY 3 12 REPS 30 SECS NO REST MOVE TO NEXT ONE.

WEIGHT PER LEG
HITT - CRAB WALKS


WEIGHT
HITT - BURPEES

WEIGHT
HITT - JUMP SQUATS


WEDNESDAY WEEK 3
WARM UP

ABDUCTIONS EACH
BANDED REVERSE 2 20 SECS NONE BODY WEIGHT WITH BAND AROUND KNEES
LUNGES

B1 DUMBBELL WALKING LUNGES


C1 DUMBBELL CURTSY LUNGES


BAND
CONTINUED NEXT PAGE

WEDNESDAY WEEK 2
D1 DUMBBELL GOBLET SUMO SQUAT


PRESS THRU HEELS. SUMO STANCE
E1 DUMBBELL STEP UPS


PRESS THRU HEELS
F1 BANDED SQUAT

BAND HOLD 2 SECONDS


BAND HOLD 2 SECONDS
THURSDAY WEEK 3


B1 DUMBBELL ARNOLD RAISE


C1 DUMBBELL SHOULDER PRESS


D1 DUMBBELL SKULL CRUSHERS


CONTINUED NEXT PAGE

E1 TRICEP KICKBACKS

F1 DUMBBELL OVERHEAD EXTENSION



ABS - SHOULDER TAPS

WEIGHT
ABS - PLANKS

WEIGHT SECONDS
ABS - BICYCLES

WEIGHT
THURSDAY WEEK 3

HITT - STAR JUMPS


WEIGHT
HITT - LUNGE JUMPS


WEIGHT PER LEG
HITT - CRAB WALKS


WEIGHT
HITT - BURPEES

WEIGHT
HITT - JUMP SQUATS


FRIDAY WEEK 3
WARM UP

SEATED ABDC EACH

HIPTHRUSTS EACH
A1 DUMBBELL GLUTE BRIDGE

SECONDS




SECONDS
CONTINUED NEXT PAGE

FRIDAY WEEK 3
D1 DUMBBELL DEFICIT REVERSE LUNGES




F1 BANDED FIREHYDRANTS

BAND HOLD 2 SECONDS
G1 BANDED KICKBACKS

BAND HOLD 2 SECONDS
SATURDAY WEEK 3

HITT - STAR JUMPS


WEIGHT
HITT - LUNGE JUMPS


WEIGHT PER LEG
HITT - CRAB WALKS


WEIGHT
HITT - BURPEES

WEIGHT
HITT - JUMP SQUATS


MONDAY WEEK 4
WARM UP
NONE MOVE
FIRE 2 12 PER DOWN
BODY WEIGHT WITH BAND AROUND KNEES
HYDRANTS LEG
BADED FROG 2 12 REPS 30 SECS BODY WEIGHT WITH BAND AROUND KNEES
PUMPS


SECONDS
B1 DUMBBELL GOOD MORNINGS

LIGHT 3 12 REPS 30 FOCUS ON HAVING A NEUTRAL PELVIS. DECEND

SECONDS. COME AS LOW AS POSSIBLE
WITHOUT BREAKING FORM.

HEAVY 3 5-8 REPS 60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND

WEIGHT IN 2 SECONDS, SHOOT UP IN 1. HOLD AT TOP 2
SECONDS. DO NOT LET GLUTES TOUCH
FLOOR FOR FULL TENSION.
CONTINUED NEXT PAGE

MONDAY WEEK 4
D1 DUMBBELL ROMANIAN DEADLIFT


FORM STRAIGHT LINE AT TOP. DO NOT DROP
BAR UNDER MIDDLE SHINS


SECONDS.
F1 BANDED DUMBBELL HIP THRUST (YES AGAIN!)

BAR ALONE 3 20 REPS 60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND

OR LIGHT AS IN 2 SECONDS, SHOOT UP IN 1. HOLD AT TOP 1
POSSIBLE SECONDS. DO NOT LET GLUTES TOUCH
G1 BANDED LATERAL WALKS

MEDIUM OR 3 10 REPS 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

LIGHT BAND EACH
SIDE
CONTINUED NEXT PAGE

TUESDAY WEEK 4
A1 LONG BAND SINGLE ROW

HEAVY BAND 3 12 REPS 30 SECS FOCUS ON HAVING A NEUTRAL BACK.

PER ARM DECEND IN 2 SECONDS, SHOOT UP IN 1.
B1 LONG BAND STRAIGHT ARM LAT PULLDOWN


BAND PER ARM DECEND IN 2 SECONDS, SHOOT UP IN 1.


D1 LONG BAND LAT PULLDOWN


TUESDAY WEEK 4


F1 DUMBBELL ALTERNATIVE CURLS


A1 ABS - BENCH JUMP OVERS

BODY 3 AMRAP 30 NONE FOCUS ON HAVING A NEUTRAL PELVIS.

MOVE TO
WEIGHT SECS A2
A2 ABS - SIDE PLANKS

BODY 3 20 SECS NONE FOCUS ON HAVING A NEUTRAL PELVIS.

MOVE TO
WEIGHT PER SIDE A3
HOLD 20 SECONDS
A3 ABS - AB CROSSOVERS
BODY 3 20 REPS 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

TUESDAY WEEK 4
HITT CARDIO - VIDEO ALBUM: https://vimeo.com/showcase/7713265 PASSWORD ST2.0
A1 HITT - STAR JUMPS


WEIGHT MOVE
TO A2
A2 HITT - LUNGE JUMPS

BODY 3 12 REPS NONE NO REST MOVE TO NEXT ONE.

WEIGHT PER LEG MOVE
TO A3
A3 HITT - CRAB WALKS


WEIGHT MOVE
TO A4
A4 HITT - BURPEES

WEIGHT MOVE
TO A5
A5 HITT - JUMP SQUATS


WEIGHT THEN COMPLETE 3 CIRCUITS TOTAL.
START
A1
AGAIN
WEDNESDAY WEEK 4
WARM UP

ABDUCTIONS EACH
BANDED HIP 2 20 SECS NONE BODY WEIGHT WITH BAND AROUND KNEES
THRUST
A1 DUMBBELL WALKING LUNGES

B1 DUMBBELL SPLIT SQUAT


C1 NARROW DUMBBELL GOBLET SQUAT


WEDNESDAY WEEK 4
D1 SUMO DUMBBELL GOBLET SQUAT


E1 DUMBBELL CURTSY LUNGE INTO SQUAT


ALL THREE MOVEMENTS ARE 1 REP.
THURSDAY WEEK 4
SHOUDLERS & TRIS - VIDEO ALBUM: https://vimeo.com/showcase/7714334 PASSWORD ST2.0

HEAVY 3 5-8 30 SECS FOCUS ON HAVING A NEUTRAL BACK.

B1 DUMBBELL UPRIGHT ROW


C1 DUMBBELL SHOULDER PRESS


D1 DUMBBELL LATERAL RAISE (YES AGAIN!)

LIGHT 3 12-15 30 SECS FOCUS ON HAVING A NEUTRAL BACK.

THURSDAY WEEK 4
D1 LONG BAND TRICEP KICKBACK


E1 LONG BAND OVERHEAD TRICEP EXTENSION

F1 LONG BAND TRICEP PULLDOWN

ABS - CARDIO IS ON NEXT PAGE

A1 ABS - PLANKS
BODY 3 60 SEC NONE FOCUS ON HAVING A NEUTRAL PELVIS.

MOVE TO
WEIGHT HOLD A2
A2 ABS - SHOULDER TAPS

BODY 3 25 REPS REST 60 FOCUS ON HAVING A NEUTRAL PELVIS.

SECS
TUESDAY WEEK 4



WEIGHT MOVE
TO A2


WEIGHT PER LEG MOVE
TO A3


WEIGHT MOVE
TO A4
A4 HITT - BURPEES

WEIGHT MOVE
TO A5


START
A1
AGAIN
FRIDAY WEEK 4
WARM UP
BANDED DB 2 10 REPS NONE LIGHT WEIGHT WITH BAND AROUND KNEES

FROG PUMP
BANDED 2 10 REPS NONE BODY WEIGHT WITH BAND AROUND KNEES

GLUTE BRIDGE
A1 BANDED DUMBBELL HIP THRUST
SET 1 - VERY HEAVY 4 SET 1 - 5 REPS 60 SECS FOCUS ON HAVING A NEUTRAL PELVIS.
SET 2 - HEAVY SET 2 - 10 REPS
SET 3 - MEDIUM
SET 3 - 15 REPS
SET 4 - LIGHT SET 4 - 20 REPS FORM STRAIGHT LINE AT TOP AND HOLD 2
ADD MORE WEIGHT
THAT LAST WEEK
SECONDS
B1 BANDED DUMBBELL GLUTE BRIDGE


ADD MORE DECEND IN 2 SECONDS, SHOOT UP IN 1.
WEIGHT HOLD 2 SECONDS AT TOP. DO NOT LET
THAT LAST WEIGHT TOUCH FLOOR
WEEK
C1 BANDED SEATED ABDUCTIONS
4 SETS 4 20 REPS 60 SECS FOCUS WILL BE DOING A SET OF 21

REPS, YOU’LL ADD MORE WEIGHT
EVERY 7 REPS TILL YOU REACH 21.
FRIDAY WEEK 4
E1 DUMBBELL DONKEY KICKS

LIGHT 3 DROPSET - 30 SECS FOCUS ON HAVING A NEUTRAL BACK.

21 REPS TOTAL
WEIGHT DROPSE 7 REPS LIGHT
DECEND IN 2 SECONDS, SHOOT UP IN
TS 7 REPS MEDIUM 1. HOLD AT TOP 2 SECONDS.
7 REPS HEAVY
F1 DUMBBELL FIREHYDRANTS

E1 DEFICIT REVERSE LUNGES


SATURDAY WEEK 4



WEIGHT MOVE
TO A2


WEIGHT PER LEG MOVE
TO A3


WEIGHT MOVE
TO A4
A4 HITT - BURPEES

WEIGHT MOVE
TO A5


START
A1
AGAIN
MONDAY WEEK 5
WARM UP
NONE MOVE
BANDED 2 12 REPS DOWN
FIREHYDRANTS EACH LEG
BANDED 2 12 REPS 30 SECS BODY WEIGHT WITH BAND AROUND KNEES

KICKBACKS EACH LEG
A1 DUMBBELL ROMANIAN DEADLIFT


SECONDS

LIGHT 4 20 REPS 30 FOCUS ON HAVING A NEUTRAL PELVIS.

WEIGHT SECS DECEND IN 2 SECONDS, SHOOT UP IN 1.
ADD MORE WEIGHT
THAN LAST WEEK
SECONDS


ADD MORE WEIGHT SECONDS. DO NOT LET GLUTES TOUCH
THAN LAST WEEK
CONTINUED NEXT PAGE

MONDAY WEEK 5

LIGHT 4 5-8 REPS 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

FORM STRAIGHT LINE AT TOP.


SECONDS.
Tuesday WEEK 5
A1 LONG BAND LAT PULLDOWNS

HEAVY BAND 3 5-8 REPS 60 SECS FOCUS ON HAVING A NEUTRAL BACK.

HOLD AT TOP 2 SECONDS. ADD AS LITTLE
WEIGHT AS YOU CAN TO MACHINE
B1 LONG BAND SINGLE ROW


EACH DECEND IN 2 SECONDS, SHOOT UP IN 1.
ARM HOLD AT TOP 2 SECONDS. ADD AS LITTLE
C1 LONG BAND FACE PULLS


KEEP ELBOWS UP.
D1 LONG BAND BENT OVER ROW

HEAVY 3 12 REPS 30 SECS FOCUS ON HAVING A NEUTRAL BACK.

HOLD AT BOTTOM 2 SECONDS. KEEP
ELBOWS DOWN
Tuesday WEEK 5
E1 HAMMER CURLS

F1 DUMBBELL CURLS

ABS - CARDIO ON NEXT PAGE

A1 ABS - BICYCLES
BODY 3 20 REPS NONE FOCUS ON HAVING A NEUTRAL PELVIS.

MOVE TO
WEIGHT A2
A2 ABS - BALL PASSES


MOVE TO
WEIGHT A3
HOLD 20 SECONDS
A3 ABS - RUSSIAN TWIST


TUESDAY WEEK 5


WEIGHT MOVE
TO A2


WEIGHT PER LEG MOVE
TO A3


WEIGHT MOVE
TO A4
A4 HITT - BURPEES

WEIGHT MOVE
TO A5


START
A1
AGAIN
WEDNESDAY WEEK 5
WARM UP

SQUATS EACH
BANDED HIP 2 20 IN NONE BODY WEIGHT WITH BAND AROUND KNEES

THRUST EACH
A1 DUMBBELL STEP UPS

WEIGHT PER LEG DECEND IN 2 SECONDS, SHOOT UP IN 1. DO
NOT USE NON WORKING (BACK LEG) TO
PUSH YOURSELF UP.
B1 DEFICIT DUMBBELL REVERSE LUNGE


C1 DUMBBELL SUMO SQUAT INTO PULSE


ALL 3 MOVEMENTS ARE 1 REP.
WEDNESDAY WEEK 5
D1 DUMBBELL GOBLET SQUAT


E1 DUMBBELL SPLIT SQUAT


F1 DUMBBELL CURTSY LUNGE


THURSDAY WEEK 5
A1 DUMBBELL SHOULDER PRESS


B1 DUMBBELL LATERAL RAISES


C1 DUMBBELL FRONT RAISE


D1 DUMBBELL LAT RAISE HOLDS

THURSDAY WEEK 5
D1 DUMBBELL TRICEP KICKBACK


E1 DUMBBELL SKULL CRUSHERS

F1 DIPS (BODY WEIGHT)
BODY 3 5-8 30 SECS FOCUS ON HAVING A NEUTRAL BACK.

DONT LET YOUR BUTT TOUCH FLOOR.


MOVE TO
WEIGHT A2


SECS
THURSDAY WEEK 5



WEIGHT MOVE
TO A2


WEIGHT PER LEG MOVE
TO A3


WEIGHT MOVE
TO A4
A4 HITT - BURPEES

WEIGHT MOVE
TO A5


START
A1
AGAIN
FRIDAY WEEK 5
WARM UP
BANDED 2 10 REPS NONE LIGHT WEIGHT WITH BAND AROUND KNEES

KICKBACKS EACH LEG

GLUTE BRIDGE
DROP SET 4 DROPSET - 60 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

21 REPS TOTAL
7 REPS LIGHT
7 REPS MEDIUM FORM STRAIGHT LINE AT TOP AND HOLD 2
7 REPS HEAVY SECONDS
DO NOT LET WEIGHT TOUCH FLOOR
B1 BANDED DUMBBELL FROG PUMPS


WEEK
C1 DUMBBELL SINGLE LEG THRUST
DROP SET 4 DROPSET - 60 SECS FOCUS WILL BE DOING A SET OF 21

21 REPS TOTAL
7 REPS LIGHT
7 REPS EVERY 7 REPS TILL YOU REACH 21.
MEDIUM
7 REPS HEAVY
FRIDAY WEEK 5
E1 ABDUCTIONS

21 REPS TOTAL
PER LEG 7 REPS HEAVY
F1 DUMBBELL DONKEY KICKS

LIGHT WEIGHT 3 12 REPS 30 SECS FOCUS ON HAVING A NEUTRAL BACK.

EACH LEG DECEND IN 2 SECONDS, SHOOT UP IN 1.
G1 KB SWINGS

SATURDAY WEEK 5


WEIGHT MOVE
TO A2


WEIGHT PER LEG MOVE
TO A3


WEIGHT MOVE
TO A4
A4 HITT - BURPEES

WEIGHT MOVE
TO A5


START
A1
AGAIN
MONDAY WEEK 6
WARM UP
NONE MOVE
BANDED 2 15 REPS DOWN
FIREHYDRANTS EACH LEG
BANDED 2 15 REPS 30 SECS BODY WEIGHT WITH BAND AROUND KNEES

KICKBACKS EACH LEG
A1 DUMBBELL ROMANIAN DEADLIFT


WEIGHT HEAVY DECEND IN 2 SECONDS, SHOOT UP IN 1.
WEIGHT FORM STRAIGHT LINE AT TOP AND HOLD 3
SECONDS

LIGHT 4 20 REPS 30 FOCUS ON HAVING A NEUTRAL PELVIS.

WEIGHT SECS DECEND IN 2 SECONDS, SHOOT UP IN 1.
ADD MORE WEIGHT
THAN LAST WEEK
SECONDS


ADD MORE WEIGHT SECONDS. DO NOT LET GLUTES TOUCH
THAN LAST WEEK
CONTINUED NEXT PAGE

MONDAY WEEK 6


FORM STRAIGHT LINE AT TOP.


SECONDS.
Tuesday WEEK 6
A1 LONG BAND LAT PULLDOWNS


B1 LONG BAND SINGLE ROW


EACH DECEND IN 2 SECONDS, SHOOT UP IN 1.
ARM HOLD AT TOP 2 SECONDS. ADD AS LITTLE
C1 LONG BAND FACE PULLS


KEEP ELBOWS UP.
D1 LONG BAND BENT OVER ROW

HEAVY 4 12 REPS 30 SECS FOCUS ON HAVING A NEUTRAL BACK.

HOLD AT BOTTOM 2 SECONDS. KEEP
ELBOWS DOWN
Tuesday WEEK 6
E1 HAMMER CURLS

F1 DUMBBELL CURLS


A1 ABS - BICYCLES

MOVE TO
WEIGHT A2


MOVE TO
WEIGHT A3
HOLD 20 SECONDS
A3 ABS - RUSSIAN TWIST


WEDNESDAY WEEK 6
WARM UP

SQUATS EACH
BANDED HIP 2 20 IN NONE BODY WEIGHT WITH BAND AROUND KNEES

THRUST EACH
A1 DUMBBELL STEP UPS

WEIGHT PER LEG DECEND IN 2 SECONDS, SHOOT UP IN 1. DO
NOT USE NON WORKING (BACK LEG) TO
PUSH YOURSELF UP.
B1 DEFICIT DUMBBELL REVERSE LUNGE


C1 DUMBBELL SUMO SQUAT INTO PULSE


ALL 3 MOVEMENTS ARE 1 REP.
WEDNESDAY WEEK 6
D1 DUMBBELL GOBLET SQUAT


E1 DUMBBELL SPLIT SQUAT


F1 DUMBBELL CURTSY LUNGE


THURSDAY WEEK 6
SHOULDERS & TRIS - VIDEO ALBUM: https://vimeo.com/showcase/7713769 PASSWORD ST2.0
A1 DUMBBELL SHOULDER PRESS


B1 DUMBBELL LATERAL RAISES


C1 DUMBBELL FRONT RAISE

D1 DUMBBELL LAT RAISE HOLDS


THURSDAY WEEK 6
SHOULDERS & TRIS - VIDEO ALBUM: https://vimeo.com/showcase/7713769 PASSWORD ST2.0
D1 DUMBBELL TRICEP KICKBACK


E1 DUMBBELL SKULL CRUSHERS

F1 DIPS (BODY WEIGHT)
BODY 3 5-8 30 SECS FOCUS ON HAVING A NEUTRAL BACK.

DONT LET YOUR BUTT TOUCH FLOOR.


MOVE TO
WEIGHT A2


SECS
FRIDAY WEEK 6
WARM UP
BANDED 2 10 REPS NONE LIGHT WEIGHT WITH BAND AROUND KNEES

KICKBACKS EACH LEG

GLUTE BRIDGE
DROP SET 4 DROPSET - 60 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

21 REPS TOTAL
7 REPS LIGHT
7 REPS MEDIUM FORM STRAIGHT LINE AT TOP AND HOLD 2
7 REPS HEAVY SECONDS
DO NOT LET WEIGHT TOUCH FLOOR
B1 BANDED DUMBBELL FROG PUMPS


WEEK
C1 DUMBBELL SINGLE LEG THRUST

DROP SET 4 DROPSET - 60 SECS FOCUS WILL BE DOING A SET OF 21

21 REPS TOTAL
7 REPS LIGHT
7 REPS EVERY 7 REPS TILL YOU REACH 21.
MEDIUM
7 REPS HEAVY
FRIDAY WEEK 6
E1 ABDUCTIONS

21 REPS TOTAL
PER LEG 7 REPS HEAVY
F1 DUMBBELL DONKEY KICKS


EACH LEG DECEND IN 2 SECONDS, SHOOT UP IN 1.
G1 KB SWINGS

SATURDAY WEEK 6


WEIGHT MOVE
TO A2

WEIGHT PER LEG MOVE
TO A3

WEIGHT MOVE
TO A4
A4 HITT - BURPEES

WEIGHT MOVE
TO A5


START
A1
AGAIN

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Slim Thick Challenge 2 Home

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Carbohydrates are comprised of small chains of sugar which the digestive body breaks down into

glucose. Glucose is then used by the body as a primary source of energy.

Example: 167 lbs x 13 = 2119 CALS

EXAMPLE: If I wanted to gain…

2,100 + 300 = 2,400 would be my calorie intake daily.

Example: 167 lbs x 13 = 2119 CALS

EXAMPLE: If I wanted to lose…

Remember 1 gram of protein equals 4 calories. So 150 grams x 4 calories is 600

Your daily calorie intake x .25 = Fat calorie intake

NONE 2 10 IN EACH NONE DO 10 REPS IN EACH MOVEMENT AS A CIRCUIT. REPEAT

GLUTES / HAMS - VIDEO ALBUM: https://vimeo.com/showcase/7630353 PASSWORD ST2.0

BANDED 2 20 IN NONE BODY WEIGHT WITH BAND AROUND KNEES

BANDED 2 10 IN NONE BODY WEIGHT WITH BAND AROUND KNEES

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

HEAVY 3 12 REPS 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

B1 DUMBBELL ROMANIAN DEADLIFT

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

HEAVY 3 12 REPS 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

C1 BANDED DUMBBELL HIP THRUST

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

HEAVY 3 12 REPS 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

GLUTES / HAMS - VIDEO ALBUM: https://vimeo.com/showcase/7630353 PASSWORD ST2.0

D1 DUMBBELL LEG GURLS

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

LIGHT 3 15 REPS 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

E1 DUMBBELL SPLIT SQUATS

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

LIGHT 3 12 REPS 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

F1 BANDED SEATED ABDUCTION

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

MEDIUM 3 20 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

MEDIUM 3 10 E/L 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

BACK /BIS - VIDEO ALBUM: https://vimeo.com/showcase/7630362 PASSWORD ST2.0

A1 DUMBBELL REVERSE FLYS

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

LIGHT 3 12 REPS 30 SECS FOCUS ON HAVING A NEUTRAL BACK.

HEAVY 3 5-8 REPS 30 SECS FOCUS ON HAVING A NEUTRAL BACK.

C1 DUMMBELL T BAR ALT

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

LIGHT 3 20 30 SECS FOCUS ON HAVING A NEUTRAL BACK.

D1 LONG BAND LAT PULL DOWN

MEDIUM 3 20 30 SECS FOCUS ON HAVING A NEUTRAL BACK.

CONTINUED NEXT PAGE

BACK /BIS - VIDEO ALBUM: https://vimeo.com/showcase/7630362 PASSWORD ST2.0

E1 LONG BAND FACE PULLS

MEDIUM 3 15 REPS 30 SECS FOCUS ON HAVING A NEUTRAL BACK.

LIGHT 3 12 REPS 30 SECS FOCUS ON HAVING A NEUTRAL BACK.

ABS (CARDIO NEXT PAGE)

BODY 3 20 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

ABS - BALL PASSES

BODY 3 20 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

ABS - LEG RAISES

BODY 3 20 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

Cardio - should only be done if your goals are weight loss

HITT - HIGH KNEES

BODY 3 20 NONE NO REST MOVE TO NEXT ONE.

HITT - STAR JUMPS

BODY 3 20 30 SECS NO REST MOVE TO NEXT ONE.

HITT - LUNGE JUMPS