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Bikini Body
CHALLENGE
WT B
GYM OPTION
Welcome
BIKINI BODY BABE
I AM SO EXCITED ABOUT MY NEWEST BBR CHALLENGE. I HAVE DESIGNED THIS
PROGRAM TO HELP YOU SCULPT THE ULTIMATE BIKINI BODY!
Your sessions for the next 6 weeks will be intense and effective, using minimal gym
equipment yet allowing you to achieve maximum results.
Bodies by Rachel prides itself on creating and delivering the very best programs
when it comes to helping women all over the world achieve their ultimate bikini
bodies. This program specifically focuses on enhancing or creating the attributes
that makes a woman look feminine; we aim to tighten up your waist and focus
on building the booty. We focus the training throughout this program on these
two things specifically, and coupled with perfect nutrition, we can help you sculpt
an hourglass shape and give you curves in all the right places. This program is
designed to help you obtain a gorgeous waist to booty ratio #WTB. I want you to
have your dream figure and be the best version of you.
To achieve the best possible results in this 6-week challenge, you need to be
pushing yourself 100% in every session and be adhering to your meal plan as it has
been prescribed for you. Consistency is key; if you can conquer your mind and hold
your self-accountable to being regimented with your diet and training for this very
short time span, you will achieve more than you thought possible.
1.
IF YOU DO NOT ALREADY HAVE A SET, PLEASE
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 half way images.
4.
PLEASE JOIN THE “BODIES BY RACHEL PERSONAL
TRAINING FORUM” on Facebook. We have built an
amazing community with thousands of girls. The forum is
a great place for discussion topics and questions.
bit.ly/JOINBBRSQUAD
5.
PLEASE FOLLOW THE “BODIES BY RACHEL” VIMEO
ACCOUNT, as this is where all video demonstrations of
each exercise can be found. You will easily be able to
search for the exercise by entering the relevant exercise
hashtag into the search bar. I would also recommend
downloading the Vimeo App. You can find the Vimeo
Workout Library here: bit.ly/ BBREXERCISEDEMOS.
6.
WE WOULD LOVE TO FOLLOW YOUR JOURNEY
so please tag us on Instagram and Facebook
#bodiesbyrachel #teambbr #BBR #WTB @racheljdillon
@bodiesbyrachel
7.
WE ARE HERE TO SUPPORT AND GUIDE YOU through
this challenge so if you have any questions you can email
us at bikinibody@bodiesbyrachel.com.au
8.
ON THE DAYS WHERE THERE ARE TWO WORKOUTS,
both in the morning and afternoon and you only have
time for one session – do them both together.
IF WE AREN’T GENETICALLY BORN WITH THE HOUR GLASS
SHAPE, THE GOOD NEWS IS THAT THERE ARE THINGS THAT
WE CAN DO TO HELP US “CREATE” THOSE BEAUTIFULLY
FEMININE CURVES THAT WE ALL SEEK.
In order to create the illusion of, or build an hour glass
shape, we want to train our shoulders and back to give
them a beautifully strong structure and shape, which
will in turn cause a tapering effect down to our waists
(think of an upside-down triangle).
From here we need to ensure our waist and core is nice and
tight so that it appears “small”. For this to happen, we need
to strengthen our core with lower back, oblique and
abdominal exercises and also focus on burning fat with HIIT
training. Diet is absolutely the biggest factor when it comes to a
lean core and tight waist, so if this is your goal, ensure your diet
is on point and you are adhering to your meal plan.
The Bikini Body Challenge was created to give you the perfect
waist to booty (#WTB) ratio. In order to achieve the beautifully
feminine curves and waist to booty ratio that you are dreaming
of, the following is necessary:
Proper nutrition – this will fuel your sessions, aid your recovery
and ensure you stay lean. Abs are made in the kitchen, not in
the gym.
Core training and stability work – this will keep our core tight
and ensure our posture is correct. This helps with the “waist”
part of the equation. and of course, HIIT training - HIIT torches
body fat and allows us to hold our beautiful muscles.
CARDIO
OPTIONS
FA S T E D C A R D I O
Research shows that exercising in a fasted state increases both lipolysis and
fat oxidation rates. Lipolysis is the breaking down of fat cells for energy. Fat
oxidation is the burning of this energy by cells. Research also shows that
the blood flow in the abdominal region is increased when you’re in a fasted
state, which is helpful because one of the key problems with the “stubborn
fat” is reduced blood flow.
Your rest day and type of rest will depend on how advanced you
are and your intensity of training. If you’re just now starting out in
the fitness world, your rest day should probably be a real rest day
in which case 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
any weight or do anything intense such as HIIT, but you may do an
activity like yoga or do some LISS cardio.
Throughout this program you will see I have made Sunday your
rest day. However, if something comes up and you need to
rearrange your rest day, you can do so.
P O S T - W O R KO U T ( WA R M DO W N )
Post workout is where stretching can become very beneficial. It is important that you stretch
to reduce tension so that your muscles can return to a relaxed state. Here are a few common
stretches you may wish to do post workout.
S T R E TC H I N G
REGULARLY WILL
STRENGTHEN
YOUR MUSCLES
AND INCREASE
YOUR FLEXIBILITY.
WEIGHTED WORK STABILITY + STRENGTH WORK
Resistance or weight training is essential for Stability training is one of the most important
females to help us create a strong foundation phases of your exercise program. Without it
which allows efficient weight loss and lean you will be out of balance and your risk of
muscle mass gains. future injuries increases dramatically. As a
female, whilst completing what can be quite
intense workouts, it is important that we
The weighted exercises I have chosen for you
maintain our strength and stability.
in this program are what I consider ‘staples’ in
any of my training programs. In this program I Throughout this program I have put a lot of
have split your weighted sessions into three. focus on core strength and stability. This is
something which is extremely important for
• Lower Body
females and will help create that bikini body
• Upper Body
shape we are after.
• Full Body
Many of the exercises in this program do not
work just one area of the body, and therefore
HOW TO CHOOSE MY WEIGHTS? it is essential that every single part of your
I get asked this question often. How do I know body is engaged. Do not be fooled by these
what weight I should be using? body weight exercises, they will seriously
challenge you!
When you choose your weight, I want you to
consider two things;
1. Is this weight challenging?
SCULPTING WORK!
2. Am I still performing good quality reps?
BOOTY BANDS & ANKLE WEIGHTS
The key is to choose a weight which is
challenging you, but still allowing you to My two secret weapons when it comes to
perform your reps with good form. sculpting a perky booty! Don’t underestimate
the power of these! Most of you ladies know
I would aim to slightly increase your weights
how much I LOVE BAND WORK!
each week if you feel you are getting stronger.
If the weight is no longer challenging you...
INCREASE YOUR WEIGHT!
WHY BANDS? WHY LACK OF WEIGHT?
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.
I use booty bands every second day! I LOVE
them! Our Bodies by Rachel Booty bands
(insert link) come in a pack with four strength
Remember…...
levels (light, medium, heavy and extra heavy).
WE HAVE COVERED HOW IMPORTANT YOUR REST PERIODS ARE. I HAVE DESIGNATED REST
TIME THROUGHOUT EACH SESSION. IF YOU NEED LONGER REST, TAKE IT.
Challenge yourself, but also listen to your body. It is important to ensure that when you are
taking your rest sessions in HIIT training. During your rest periods, you should let your breathing
to come back to a nice even pace (you should be able to “have a chat”), this means that when
you go to do your next burst of exercise your muscles and your body is able to give 100 percent
to the set, this is going to provide you with the best results.
WEEKS 1 – 2
Break down
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
T U E S D AY : H I I T C A R D I O & S C U L P T I N G
#bbrbentover-
C1 4 20 BB BENT OVER ROWS 2120
rows
#bbrmoving-
C2 4 20 MOVING PUSH UPS -
pushups
T H U R S D AY : L I S S C A R D I O & S C U L P T I N G
S AT U R D AY : F U L L B O D Y W E I G H T E D
Rest time between super-sets: 90 seconds
#bbrrenegade-
A2 4 12 E/A DB RENEGADE ROWS 1010
rows
#bbralternatin-
C1 4 20 BB ALTERNATING LUNGES 2020
glunges
#bbrjumping-
C2 4 20 DB JUMPING JACKS 1010
jacks
M O N D AY : L O W E R B O D Y W E I G H T E D
Rest time between super-sets: 90 seconds
#bbrwalking-
A2 4 12 E/L BB WALKING LUNGES 1010
lunges
#bbrlungeknee-
C2 4 12 E/L DB LUNGE KNEE UPS 1010
ups
T U E S D AY : H I I T C A R D I O & S C U L P T I N G
10 REPS
C2 4 30 SECOND DB STATIC LATERAL HOLD 1110 #bbrstatichold
HOLDS
10 REPS
C3 4 30 SECOND DB STATIC FRONT HOLD 1110 #bbrstatichold
HOLDS
T H U R S D AY : L I S S C A R D I O & S C U L P T I N G
S AT U R D AY : F U L L B O D Y W E I G H T E D
Rest time between super-sets: 90 seconds
C1 4 20 DB BURPEES - #bbrburpees
#bbrtricepkick-
C2 4 12 E/A DB TRICEP KICKBACKS 2010
backs
WEEKS 3 – 4
Break down
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
HIIT
LOWER HIIT UPPER LISS CARDIO
FULL BODY
BODY CARDIO & BODY CARDIO & STABILITY & REST
WEIGHTED
WEIGHTED SCULPTING WEIGHTED SCULPTING STRENGTH
WORK
M O N D AY : L O W E R B O D Y W E I G H T E D
Rest time between super-sets: 90 seconds
DB SINGLE ROMANIAN
B2 4 15 E/L 1110 #bbrsinglerdls
DEADLIFTS
FINISHER
W E D N E S D AY : U P P E R B O D Y W E I G H T E D
Rest time between super-sets: 90 seconds
#bbrrenegade-
B1 4 20 DB RENEGADE ROW 1110
rows
#bbrshoulder-
B2 4 20 DB SHOULDER BOMBS 1010
bombs
F R I D AY : S TA B I L I T Y & S T R E N G T H W O R K
S AT U R D AY : F U L L B O D Y W E I G H T E D
Rest time between tri-sets: 60 seconds
#bbrhammer-
A2 4 15 E/A DB HAMMER CURLS 1010
curls
#bbrtriceppush-
A3 4 20 TRICEP PUSH UPS 1010
ups
#bbrrowtokick-
B2 4 15 E/A DB ROWS TO KICKBACKS 1110
back
FINISHER
#bbrsmithma-
B2 5 15 E/L SMITH MACHINE KICK UPS 1010
chinekickups
#bbrsmithma-
SMITH MACHINE HIP
B3 5 20 1210 chinehipthrustpul
THRUST PULSES
ses
FINISHER
#bbrbandlayinglateral-
A3 30 SECONDS E/L BANDED LAYING LATERAL RAISES
raises
#bbrrenegade-
5 20 DB RENEGADE ROWS 1010
rows
FINISHER
S C U L P T I N G (W E I G H T E D WO R K )
Make sure you put your ankle weights on! You will complete your right leg,
rest and then complete your left
30 seconds on, 10 seconds transition time to move between exercises
60 seconds rest after each round. 3 rounds each leg.
S TA B I L I T Y & S T R E N G T H W O R K
40 seconds on, 10 seconds transition time to move between exercises
60 seconds rest after each round. 4 rounds.
#bbrwalking-
B2 5 15 E/L BB WALKING LUNGES 1010
lunges
#bbrcablebicep-
B3 5 20 CABLE BICEP CURLS 1110
curls
FINISHER
HIIT
LOWER HIIT UPPER LISS CARDIO
FULL BODY
BODY CARDIO & BODY CARDIO & STABILITY & REST
WEIGHTED
WEIGHTED SCULPTING WEIGHTED SCULPTING STRENGTH
WORK
M O N D AY : L O W E R B O D Y W E I G H T E D
Rest: 30 seconds rest after each round.
FINISHER
Type: Sprint
Time: 15 Minutes.
Intervals: 30 seconds on 30 seconds off x15
S C U L P T I N G (W E I G H T E D WO R K )
30 seconds on, 10 seconds transition time to move between exercises
30 seconds rest after each round. 3 rounds each leg.
Complete Circuit 1 and then Complete Circuit 2
#bbrshoulder-
A6 5 20 DB SHOULDER BOMBS 1110
press
#bbrsinglearm-
A8 5 15 E/A DB SINGLE ARM ROWS 1110
rows
FINISHER
HIIT CARDIO
Type: Skipping/Jump Rope
Time: 15 Minutes
Intervals: 30 seconds on 30 seconds off x15
Type: Sprint
Time: 15 Minutes.
Intervals: 30 seconds on 30 seconds off x15
S C U L P T I N G (W E I G H T E D WO R K )
30 seconds on, 10 seconds transition time to move between exercises
30 seconds rest after each round. 3 rounds each leg.
Complete Circuit 1 and then Complete Circuit 2
CIRCUIT 1 (WEIGHTED)
Make sure you put your ankle weights on!
You will complete your right leg, rest and then complete your left. 3 rounds each leg.
S TA B I L I T Y & S T R E N G T H W O R K
50 seconds on, 10 seconds transition time to move between exercises
30 seconds rest after each round. 4 rounds.
#bbrsinglearm-
A2 5 15 E/A DB SINGLE ARM ROWS 1110
rows
#bbrrenegade-
A3 5 20 DB RENEGADE ROWS 1010
rows
#bbrshoulder-
A8 5 20 DB SHOULDER COMPLEX 1010
complex
FINISHER
#bbrwalking-
A2 5 15 E/L DB WALKING LUNGES 1010
lunges
#bbrlungeknee-
A7 5 15 E/L DB LUNGE KNEE UPS 1010
ups
#bbrgluteabduc-
A8 5 20 SEATED GLUTE ABDUCTION 1110
tion
FINISHER
Type: Sprint
Time: 15 Minutes.
Intervals: 40 seconds on 20 seconds off x15
S C U L P T I N G (W E I G H T E D WO R K )
30 seconds on, 10 seconds transition time to move between exercises
30 seconds rest after each round. 3 rounds each leg.
Complete Circuit 1 and then Complete Circuit 2.
#bbrshoulder-
A3 5 20 BB SHOULDER PRESS 1010
press
A4 5 20 DB PUNCHES - #bbrpunches
#bbrsinglearm-
A7 5 15 E/A DB SINGLE ARM ROWS 1010
rows
#bbrbentover-
A8 5 20 BB BENT OVER ROWS 1110
rows
FINISHER
HIIT CARDIO
Type: Skipping/Jump Rope
Time: 15 Minutes
Intervals: 40 seconds on 20 seconds off x15
Type: Sprint
Time: 15 Minutes.
Intervals: 40 seconds on 20 seconds off x15
S C U L P T I N G (W E I G H T E D WO R K )
30 seconds on, 10 seconds transition time to move between exercises
30 seconds rest after each round. 3 rounds each leg.
CIRCUIT 1 (WEIGHTED)
Make sure you put your ankle weights on!
You will complete your right leg, rest and then complete your left. 3 rounds each leg.
A2 60 SECONDS SPRINT
A4 60 SECONDS SPRINT
A6 60 SECONDS SPRINT
S TA B I L I T Y & S T R E N G T H W O R K
60 seconds on, 10 seconds transition time to move between exercises
20 seconds rest after each round. 4 rounds.
#bbrsinglelegglu-
A5 5 15 E/L SINGLE LEG GLUTE BRIDGES 1110
tebridges
FINISHER
Love, Rachel xx