Training Guide Six

21 Day Challenge :Volume VI
Training Guide
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
contents
21 Day Challenge Vol VI - BrittneBabe
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STRETCH POST STRETCH
A quick stretch routine you can Post stretch routine after your
do before your workout workout
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TRAINING GUIDE
PRE AND POST
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
STRETCH
Perform a quick warm up routine before you stretch (3-5 minutes)
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.
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

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Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

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move hips side to side in rotation

POST STRETCH
Stretch After your workout!
- Increase your flexibilty

- Decrease muscle pain
- Cools your body down slowly
- Improves circulation
...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).
Also drink an additional bottle of water.

WEEK 1
MONDAY
TODAY IS __/__/____ REMEMBER, IT'S YOU VS YOU
FOCUS OF THE DAY
Back Attack
For Weight Loss, Perform the HIIT Routine after your

training. No HIIT for Maintenance and Weight Gain
today.
DAY ONE PRE WORKOUT MEAL
• Lying Side Raise

• Wide Grip Row
• Single Lateral Ceilings
• Dumbbell Pendulum Rotation
• Russian Twists
• Cobra POST WORKOUT MEAL
• Cobra Alt. FLy
Perform 10 of each exercise

with a 15-30 second break in
between
HOW DID YOU FEEL?

WEEK 1
TUESDAY
FOCUS OF THE DAY
Cardio and Strength
There is only one HIIT workout included with the challenge. For
more routines, visit BrittneBabe.com to purchase the Sweat it
Off Bundle Program
DAY TWO PRE WORKOUT MEAL
HIIT Workout
POST WORKOUT MEAL
HOW DID YOU FEEL?

WEEK 1
WEDNESDAY
FOCUS OF THE DAY
Booty Pump
For Weight Loss, Perform the HIIT
Routine after your training. No HIIT for
Maintenance and Weight Gain today.
DAY THREE PRE WORKOUT MEAL
• Abduction
• Abduction in Bridge
• Side to Side Squat
• Standing Side Leg Kick (both legs)
• Skater Floor Touch
• Alternating Bent Toe Touch - High Knee
Touch
• Squat - Alternating Toe Touch POST WORKOUT MEAL
• Static High Kick

with a 15-30 second break in
between
HOW DID YOU FEEL?

WEEK 1
THURSDAY
FOCUS OF THE DAY
Cardio and Strength
DAY FOUR PRE WORKOUT MEAL
HIIT Workout
POST WORKOUT MEAL
HOW DID YOU FEEL?

WEEK 1
FRIDAY
FOCUS OF THE DAY
Shoulder and Arms

DAY FIVE PRE WORKOUT MEAL
• Front Raise
• Underhand Slight Cross Body
Front Raise
• Standing Chest Press to Side
Extension
• Lying Chest Around the World
• Lying Dumbbell Rest POST WORKOUT MEAL
• Bicep Curls
• Dead Push Up - Alternating
Crunch
with a 15-30 second break in between
HOW DID YOU FEEL?

WEEK 1
SATURDAY
FOCUS OF THE DAY
Cardio and Strength
DAY SIX PRE WORKOUT MEAL
HIIT Workout
POST WORKOUT MEAL
HOW DID YOU FEEL?

Active
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
WEEK 2
MONDAY
FOCUS OF THE DAY
Back and Abs

DAY EIGHT PRE WORKOUT MEAL
• Kneeling Fly
• Alt. Bent Pull
• Single Leg Deadlift Lunge (both
sides)
• Bridge Hold Hammer
• Hollow Hold Crunch
• Plank Row Back POST WORKOUT MEAL
• T Extension

HOW DID YOU FEEL?

WEEK 2
TUESDAY
FOCUS OF THE DAY
Cardio and Strength
DAY NINE PRE WORKOUT MEAL
HIIT Workout
POST WORKOUT MEAL
HOW DID YOU FEEL?

WEEK 2
WEDNESDAY
FOCUS OF THE DAY
Booty Workout
DAY TEN PRE WORKOUT MEAL
• Alternating Squat Hold Side Leg Lift

• Back, Side, Front Tap
• Standing Side Leg Kick (both legs)
• Squat Walk Up and Down
• Squat Floor Tap - Tip Toe Side to Side
Jack
• Squat and Alternating Knee Crunch POST WORKOUT MEAL
• Single Leg Bridge Reach (both sides)

HOW DID YOU FEEL?

WEEK 2
THURSDAY
FOCUS OF THE DAY
Arms and Abs

DAY ELEVEN PRE WORKOUT MEAL
• Hammer Curls
• Bicep curl with alt press
• Pushup to Inchworm
• Alt. Narrow to Wide Curl
• Sitting Tricep Dip with Leg Up
• Push Up - 10 Jumping Jacks
• Dumbbell Roll Up POST WORKOUT MEAL

HOW DID YOU FEEL?

WEEK 2
FRIDAY
FOCUS OF THE DAY
Shoulder and Chest

DAY TWELVE PRE WORKOUT MEAL
• Single Arm Shoulder Press

• Sitting Chest Press
• Rotating Shoulder Press (just made up)
• Squat Hold Twist Press
• Sitting Bicep Curl
• Squat Hold Twist Punch
• Dead Push Up - Alternating Crunch
POST WORKOUT MEAL

HOW DID YOU FEEL?

WEEK 2
SATURDAY
FOCUS OF THE DAY
Cardio and Strength
DAY THIRTEEN PRE WORKOUT MEAL
HIIT Workout
POST WORKOUT MEAL
HOW DID YOU FEEL?

Active
Rest Day
Sunday is Rest Day!
keep you focused on your fitness goals
WEEK 3
MONDAY
FOCUS OF THE DAY
Back and Abs

DAY FIFTEEN PRE WORKOUT MEAL
• Wide Pushup to hold (down close

to floor)
• Lunge Pull back to sky
• Lateral Ceiling
• Dumbbell Hug
• Palms Up row back
• Extended Inchworm POST WORKOUT MEAL
• 4 Oblique Twist to 4 Reverse
Single Leg Crunch

HOW DID YOU FEEL?

WEEK 3
TUESDAY
FOCUS OF THE DAY
Cardio and Strength
DAY SIXTEEN PRE WORKOUT MEAL
HIIT Workout
POST WORKOUT MEAL
HOW DID YOU FEEL?

WEEK 3
WEDNESDAY
FOCUS OF THE DAY
Booty Pump

DAY SEVENTEEN PRE WORKOUT MEAL
• Side Lunge to Deadlift

• Squat into Burpee
• Crossover Walking Lunge
• Diagonal Curtsy
• Dumbell Raise All the Way Up to
Squat (Video on demand)
POST WORKOUT MEAL
• Lying Leg Lift
• Booty Burn – Heel Up first
• Booty Burn – Knees Bent

HOW DID YOU FEEL?

WEEK 3
THURSDAY
FOCUS OF THE DAY
Arms
DAY EIGHTEEN PRE WORKOUT MEAL
• Push Up - 10 Jumping Jacks

• Static Windmill
• Kneeling Arm Leg Extension
• Plie to punch front – side- front-
side
• 5 Diamond – 5 wide – 5 tricep
POST WORKOUT MEAL
• Bicep Curls
• Tricep Swings

HOW DID YOU FEEL?

WEEK 3
FRIDAY
FOCUS OF THE DAY
Shoulders and Arms

DAY NINETEEN PRE WORKOUT MEAL
• Kneel Up
• Lateral Bend w/ Lateral Lunges
and Overhead Reach
• Static Windmill
• Kneeling Arm Leg Extension
• Rocking Plank
POST WORKOUT MEAL
• Up, Down Plank to Donkey Kick
• 5 Push Up - 10 Jumping Jacks

HOW DID YOU FEEL?

WEEK 3
SATURDAY
FOCUS OF THE DAY
Cardio and Strength
DAY TWENTY PRE WORKOUT MEAL
HIIT Workout
POST WORKOUT MEAL
HOW DID YOU FEEL?

Active
Rest Day
Sunday is Rest Day!
keep you focused on your fitness goals !
Congrats!!! You've completed the
challenge!!
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

Training Guide Six

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21 Day Challenge :Volume VI

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

Some examples are jump rope, jogging in place or jumping

Stretching before a workout allows you to loosen the muscles

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

Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

move hips side to side in rotation

Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

Stretch After your workout!

- Increase your flexibilty

...and many more

Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

These should be taken from your suggested daily servings. If

Also drink an additional bottle of water.

FOCUS OF THE DAY

For Weight Loss, Perform the HIIT Routine after your

DAY ONE PRE WORKOUT MEAL

• Lying Side Raise

Perform 10 of each exercise

HOW DID YOU FEEL?

FOCUS OF THE DAY

Cardio and Strength

DAY TWO PRE WORKOUT MEAL

POST WORKOUT MEAL

HOW DID YOU FEEL?

FOCUS OF THE DAY

DAY THREE PRE WORKOUT MEAL

Perform 10 of each exercise

HOW DID YOU FEEL?

FOCUS OF THE DAY

Cardio and Strength

DAY FOUR PRE WORKOUT MEAL

POST WORKOUT MEAL

HOW DID YOU FEEL?

FOCUS OF THE DAY

Shoulder and Arms

DAY FIVE PRE WORKOUT MEAL

HOW DID YOU FEEL?

FOCUS OF THE DAY

Cardio and Strength

DAY SIX PRE WORKOUT MEAL

POST WORKOUT MEAL

HOW DID YOU FEEL?

FOCUS OF THE DAY

Back and Abs