TRAINER TAMARA’S AY BO

BUILD IT!
15 D

OT
Y CH
GE

ALLEN

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 TABLE OF CONTENTS

MY STORY 5

HOW TO TAKE MEASUREMENTS 10

NUTRITION PLAN 12

WORKOUTS 29

LEGAL DISCLAIMER
The views expressed in this work are solely those of the authors. The information provided in this book is for informational purposes
only and is not intended as a substitute for advice from your physician or other health care professional or any information contained
FAQs 38
on or in any product label or packaging. You should not use the information in this book for diagnosis or treatment of any health
problem or for prescription of any medication or other treatment. Always consult with a healthcare professional before starting any
diet, exercise program or dietary supplement. You should not stop taking any medication without first consulting your physician. The
information provided in this book is intended for use by individuals aged 18 and over only.

The information provided in this book is not tailored to you, it is your responsibility to ensure it is suitable for your personal require-
ments. We have no liability whatsoever in respect of your use of the information provided in the book. No part of this book may be
reproduced, stored in a retrieval system, or transmitted by any means without the written permission of the authors. Because of the
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longer be valid.

IdealFit® is a registered trademark of IdealShape, LLC. The names of actual companies and products mentioned herein may be the
trademarks of their respective owners.

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I’m so excited to join you in
your journey to becoming
the best you, both physically
and mentally.
In this program you will:
• Build your booty
• Get toned
• Burn fat
• Learn to prepare simple, high school, I started working
delicious, healthy meals
• Gain confidence
• Learn muscle-specific and eating right; it was
exercises to target your then that it became a
glutes
• Sweat and have fun my life, and the gym
doing it
THE 15-DAY
BOOTY CHALLENGE
MY STORY
Growing up, fitness was
never a huge part of my
life. My parents didn’t teach
me to eat healthy, I wasn’t
particularly active, and I
had an overall lack of
confidence in myself. In
out in the football team’s
weight room, and little by
little I became more interested
in learning about exercise
priority in my life.
I began playing around
with the idea of competing
in a bikini competition soon
after graduation, but then
a little something called
life happened! I ended up
getting pregnant with my
first boy, and the next thing I
knew, I was a stepmother at
age 19 with three kids, and
in an extremely unhealthy
relationship. Immediately,
being a busy mom with a
family took over.
Life during that time was
just plain HARD. My
relationship happened
quickly, I was in a new role
as a young mom and
stepmom, and looking
back, my mental and
physical health took a
backseat to everything
else going on in my life.
When my son was about 18
months I finally found the
courage to get out of the
relationship and start my life
with just my toddler and I.
As you can imagine, the
break-up was a tough
one to get through, and I
needed something to turn
to. I needed an outlet for
one of the darkest times of
became that outlet for me.
It was my “me” time. During
that period, it was about
nothing more than getting
out of the house and
having something else to
focus my energy on.
At the gym I had joined, I
started noticing I was
surrounded by beautiful,
motivating, and hard-
working women that
competed in local and
national NPC (National
Physique Committee)
competitions. The desire to
train and compete that I had
as a girl in high school came
back. I knew I wanted to
compete. I watched how
hard they worked and

4 5
 was so inspired, and many
of them were just like me
— young moms who had
families and just had a love
for fitness and nutrition.
I quickly started looking into
local trainers and found
one that I felt could get me
to the stage and help
me accomplish this
long-term goal of mine.
Looking back on it now,
I don’t know if I actually
believed I would make it to
the stage that day I signed
up with my coach. But I
had six months to get there,
so what could go wrong,
right? The reason for my
goal to compete quickly
went from just wanting to
get on that stage in general
to NEEDING to make it to
that stage, so I could find
that confidence in myself
again! It was important for
me to show those close to
me and, even more
importantly, prove to
myself that a mother with
stretch marks, diastasis recti,
and far from perfect abs
could get on that stage and
find confidence in her own
skin again.
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So I busted my butt
(literally — after all, glutes
are a huge component
of what bikini athletes
are judged on!), got in the
best shape of my life, and
stepped on that brightly lit
stage. That was it, that night
I found my new passion and
I found what I love.
Fast forward a year — I
became a wife again, and
a year after that, a new
mom. I knew I wanted to
expand my family, but I
also knew I wanted to
compete again. So I did
both! In 2014, my new goal
this time around was to
make it to the stage
within a year after my
second son, and I nailed it
with one month to spare!
After achieving my goal
and seeing how fitness
affected not only my physical
health, but my emotional
and mental health too, I
realized that this was the
industry I wanted to go into.
It was my passion! I wanted
to help other women (and
men) find confidence in
themselves by taking care
of their bodies and live a
healthier life. Making fitness
a part of my life made me
a happier, more confident
“MAKING FITNESS woman, and helping others KNOW that this challenge
adopt a fit life is even more will help you feel better all
A PART OF MY LIFE rewarding. around, help boost your
MADE ME A confidence, and most
HAPPIER, MORE This program starts with importantly, empower you.
a focus on good nutrition I’m not saying every
CONFIDENT (that isn’t plain chicken individual who does my
WOMAN, AND and broccoli — you can program will want to get
eat yummy food and still “skinny,” or more “muscular,”
HELPING OTHERS
achieve your goals) and a or whatever box the fitness
ADOPT A FIT LIFE focus on what you need to industry tells us we should
IS EVEN MORE do to begin building your fit into. This program is
glutes, which will also get individual to YOU and your
REWARDING.”
you burning a lot of fat. goals.
The recipes in this challenge
are so delicious (I eat all I can’t wait to get started
of them myself!), and I’ve with you, and I’m so excited
carefully selected the to see your results. I know
workouts in the challenge you’ll be able to earn your
based off of my years of ideal body.
training and research, so I
know they are effective!
But this program is so much
more than just amazing #trainertamara
nutrition and training. I #bootybuilderchallenge
1
SAVE YOUR PLAN AND
LOAD IT ONTO YOUR
MOBILE DEVICE

TAKING AND TRACKING

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JOIN OUR COMMUNITY
Visit the Trainer Tamara Facebook
page and join my special Facebook YOUR WEIGHT AND MEASUREMENTS
Challenge community, and leave
a comment that you’re beginning Taking your measurements
the challenge! Also make sure and weighing yourself at a
you’re following me on Instagram consistent time and at regular DAY DAY DAY
(@trainer_tamara) so you don’t
miss ANYTHING!
intervals will help you see
exactly what changes are
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happening with your body. I

3
know just how important it is
TAKE STARTING
to see progress. It can be the WEIGHT
MEASUREMENTS AND

BEFORE
difference between giving up
WEIGHT and getting results, so don’t
You’ll be taking measurements
skip this step!
and weight on day 1, day 7, and

YOU
day 15! Remember to always take
these measurements first thing
in the morning after you use the

START
bathroom, but before you eat! FILL OUT THIS CHART WITH YOUR
This is the most consistent time BEFORE AND AFTER MEASUREMENTS
for measuring! Tip: Take them at the same time that you do your morning weigh-in.

4
THERE ARE A FEW THINGS
TAKE YOUR “BEFORE”
PICTURES
YOU NEED TO DO
Make sure you follow these tips: • Have your full body or knees and up fill
• Find a place in your home with the frame of the photo. In other words,
good natural light to take your don’t be too far away from the camera,
pictures. or you won’t see your progress!
• Wear the same thing in your • Wear a sports bra and shorts if you’re
before AND after pics. comfortable with that. The more of
• Try to have the lighting be as your body you can see, the more
similar as possible in all your progress you’ll see!
progress pictures.
• Stand the same distance from *You’ll also take a set of “progress” pictures halfway
the camera in both sets of through the program. You’ll want to do this the
• pictures. morning of your treat meal before breakfast,
(just like your measurements and weight).

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 HOW TO TAKE
PERFECT
MEASUREMENTS

1 CHEST
Circumference of rib cage/
chest at the nipple line
4 RIGHT THIGH
Circumference of thigh
around the fullest part

2 BELLY BUTTON
Circumference of stomach
at the point that is level with
belly button
5 RIGHT CALF
Circumference of calf
around the fullest part

3 GLUTES
Circumference of glutes/hips
around the fullest part of glutes
6 RIGHT ARM
Circumference of arm halfway
between shoulder and elbow

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BUILD IT! NUTRITION PLAN

HOW TO USE YOUR

CHEAT MEAL
In the middle of the Build It’s common for your weight
It! 15 Day Booty Challenge, to go up a bit after a
you will get a “cheat cheat meal because of
meal” if you have stuck to the extra carbs and sodium
the plan 100% up to that your meal may contain.
point! If you don’t completely
overindulge, this is no
Here are some guidelines biggie and your weight
on the cheat meal: will drop back down. But
we want an accurate
• It should replace dinner
halfway mark weigh-in, so
on Day 6, 7, OR 8.
be sure to weigh yourself
• Make it a cheat MEAL,
and take your pictures
not a cheat DAY!
Saturday morning before
• Keep it moderate, ONE
your cheat meal Saturday
serving of whatever
night.
you like
• Be sure to weigh in on
the MORNING OF YOUR
CHEAT MEAL.

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First and foremost, I made
this meal plan with busy
women in mind! I know
you are on the run and
probably don’t have the
luxury of slowing down.
While designing the meal
plan, the words “simple”
and “delicious” were my
focus. Not only did I want
to share my own personal
family recipes that I use in
my own day-to-day life,
but I wanted to create a
plan that you AND your
family would want to eat!
Nutrition Guidelines:
Choose one Breakfast,
Lunch, Dinner, 2 Snacks,
and your Post-Workout
meal for each day. I already
did the calorie and
macronutrient calculations
for you, so each meal is
balanced. As long as you
choose one meal from each
category, you’ll be on target
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POINTS TO
REMEMBER
Don’t be afraid to take your meals
with you when you’re on the go! A
small cooler bag is all you need to
BREAKFAST
stay on track wherever you are.
You’ll need a food scale for
accurate food measurements!
for the right calorie intake. You are allowed unlimited
Space your meals about amounts of veggies from
three hours apart from the below list. So if you
each other. You’ll have days find yourself hungry, fill up
where your meal timing on these:
may not be that exact, and
that is okay. Do not skip • Any leafy greens
meals! You need the calories • Asparagus
and nutrients to fuel your • Bell Peppers
workouts and build those • Broccoli
glutes! • Brussels Sprouts
• Cabbage
Eat your post-workout • Cauliflower
meal immediately after • Celery
your workout. It’s OK if this • Cucumber
• Eggplant
meal blends in with another
• Fennel
one of your meals, as long
• Mushrooms
as you are eating it.
• Okra
• Onions
Drink 3/4 to 1 gallon of
• Pickles
water per day
• Radish
• Snow Peas
You can use any zero
• Summer Squash
calorie sweetener. I
• Tomatoes
recommend stevia or
SPLENDA®. • Zucchini
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PUMPKIN PROTEIN PANCAKES
1 scoop IdealLean Protein (any flavor)
1/2 c old fashioned oats
1/2 c canned pumpkin puree (not pie
filling)
2 large egg whites
1/2 tsp. pumpkin pie spice
1/2 tsp. cinnamon
1/4 tsp. nutmeg
1/2 tsp. baking powder
1/2 tbsp. natural peanut butter
Makes 4 pancakes, depending on size.
CHOCOLATE PEANUT BUTTER
BANANA BREAKFAST SMOOTHIE
1 c unsweetened vanilla almond milk
1 tbsp. unsweetened cocoa powder
1 large frozen banana
2 tbsp. natural peanut butter
1/2 tsp. vanilla extract
1-2 handfuls of ice
BLUEBERRY OVERNIGHT OATS
1/2 c old fashioned oats
1 c plain nonfat Greek yogurt
1/2 c unsweetened vanilla almond milk
1 tbsp. stevia (or sweetener of your
choice to taste)
1/2 c blueberries (to mix in and for
topping)
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VEGGIE EGG OMELET +
Place oats in blender and blend until they ENGLISH MUFFIN WITH COCONUT OIL
are a fine powder texture. Add the rest of 5 egg whites Crack eggs into large bowl and mix. Mix in
the ingredients, except peanut butter, and 1 whole egg spinach, chopped peppers, salt, and pepper. Pour
blend again. Preheat a pan on a stovetop 1/2 c spinach mixture into a preheated skillet sprayed with
and spray with nonstick spray. Pour batter 1/8 c chopped peppers cooking spray, and cook. While eggs are cooking,
onto pan and cook each side thoroughly. toast English muffin and spread coconut oil on
dash of onion powder
Top with peanut butter and zero-calorie warm English muffin. Enjoy with berries on the side!
maple syrup if desired. salt and pepper to taste
hot sauce to taste
1/2 c berries
1 whole wheat English
muffin
1/2 tsp. coconut oil
SPECIAL K CEREAL
®
WITH IDEALLEAN
PROTEIN MILK
Add all the ingredients in a blender, blend,
1 1/2 c Kellogg’s Special K®
and enjoy!
Oats & Honey Cereal (or any
cereal under 6g sugar and
120 cals)
1 c unsweetened vanilla
almond milk
1 scoop French Vanilla
IdealLean Protein (or any
other IdealLean Protein flavor
Combine all the ingredients, setting aside you like)
half of the blueberries, into an airtight
container. Top oat mixture with the rest of Mix protein powder with
blueberries and refrigerate overnight. almond milk and then pour
over cereal. Enjoy!
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LUNCH TUNA PATTIES
1 can tuna in water,
drained (about 4 oz)
2 tbsp. plain nonfat Greek
yogurt (or enough to coat
tuna)
3 egg whites
1 tbsp. chopped cilantro
1 tbsp. chopped onion
1/2 tbsp. lemon juice
1/2 clove garlic
1/2 tbsp. olive oil
1/2 c blueberries
1 whole wheat sandwich
thin
TURKEY WRAP WITH AVOCADO
GREEK YOGURT SPREAD
3 slices Sliced Oven
Roasted Kirkland Turkey
Breast (or 95g of sliced deli
turkey breast)
2 romaine lettuce leaves
2-3 slices tomato
1 whole wheat tortilla (130
calories or less)
Spread:
1/2 medium avocado
2 tbsp. plain nonfat Greek
yogurt
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Mix all the ingredients,
except blueberries and
sandwich thin, very well in
a bowl. Form 2-3 patties
with your hands. Coat skillet
with 1/2 tbsp. olive oil and
preheat. Put the patties in
a skillet and cook about
6 minutes on each side.
Watch them closely to
make sure they don’t burn.
Depending on how many
patties you made, enjoy 1
or 2 of the patties on the
sandwich thin and one on
the side.
Mix or blend avocado and
yogurt well. Spread mixture
onto whole wheat tortilla.
Place turkey slices, romaine
lettuce, and tomato on top.
Wrap it up and enjoy!
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 DINNER

CHICKEN FAJITA LUNCH BOWL

Chicken: Preheat oven to 425 degrees. Coat chicken
2 medium chicken breasts breasts with olive oil, salt, and pepper.
1 tbsp. lime juice Bake chicken for 10 minutes, then turn
salt and pepper to taste over and bake for another 10 minutes.
Let the chicken rest before slicing. While
chicken is resting, cook rice according to
Salad:
package directions. Prepare the dressing
1/2 c brown rice by blending all the dressing ingredients.
2 sliced bell peppers Pour dressing over peppers and onions
2 tbsp. chopped red onion and toss. After rice has been cooked,
2 tbsp. chopped cilantro (optional) combine rice, peppers, and onion. Divide
rice mixture into four different air tight
Dressing: bowls and top with chicken and veggies.
1 tsp. chili powder If desired, squeeze lime on your meal
1/2 tsp. paprika before eating.
1/2 tsp. ground cumin
Recipe makes 4 bowls
1 tbsp. lime juice
1/4 tsp. salt
3 tbsp. olive oil
3 tbsp. white wine vinegar

20 21
CHICKEN SALAD PITA
4 oz shredded, cooked
chicken
1/4 c chopped apples
1/4 c chopped celery
2 tbsp. plain nonfat Greek
yogurt
1/4 c halved red grapes
1 whole wheat pita
salt and pepper to taste
Combine all ingredients,
except pita, into bowl. Let
chill for at least an hour
before eating, if possible.
Enjoy rolled or flat on pita
bread!
TURKEY LETTUCE WRAPS
1 lb 99% lean ground turkey
1 clove minced garlic
1/8 tsp. ground ginger
4 green onions, sliced thin
8 oz sliced water chestnuts
1 1/2 tbsp. low-sodium soy sauce
1 tbsp. rice vinegar
1/8 tsp. salt
3 romaine lettuce leaves
Dressing:
2 tsp. vinegar
1/2 tbsp. natural peanut butter
1 packet stevia
1/2 tsp. light mayo
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Heat pan over medium-high heat. Add
turkey and garlic to pan. Cook until it is no
longer pink, breaking up the turkey well.
Combine turkey, water chestnuts, onions,
and mix. In a separate bowl, whisk
together soy sauce and rice vinegar. Pour
soy sauce and vinegar mixture over
turkey and toss to cover completely. Mix
the ingredients for the dressing. Add about
1/4 c turkey mixture to each leaf, and then
top with dressing.
One serving is 3 leaves and 6 oz turkey
(about 3/4 c).
SKINNY BELL PEPPER BOATS
1 lb 99% lean ground turkey Preheat oven to 375 degrees. Brown
1 tsp. chili powder ground turkey in a pan heated over
medium-high heat, mixing regularly until
1 tsp. cumin
it is broken up. Cook thoroughly until there
1/2 tsp. black pepper
is no more pink. Drain off any excess fat.
1/4 tsp. sea salt Cut peppers and remove the seeds and
3/4 c salsa (no sugar added) core. Slice each pepper vertically into 6
1 c grated reduced-fat boats, making 18 boats total.
cheddar cheese After turkey is cooked, combine with
3 bell peppers chili powder, cumin, salt, pepper, and
salsa. Divide mixture evenly between the
pepper boats. Top all the chips with
Makes about 18 boats, and cheese. Place the pepper boats on
one serving is 5 boats parchment-lined baking sheet. Place in
pre-heated oven for 10 minutes or until
cheese is melted.
HONEY ALMOND SALMON
4 oz salmon Preheat oven to 400 degrees. Place
1 large lemon salmon on baking sheet lined with foil (if
2 tbsp. honey salmon has skin, lay skin side down). Slice
lemon in half, and squeeze one half over
1 tbsp. chopped or sliced
salmon. Cut the other half into thin
almonds
slices and set aside. Coat salmon in honey,
1 c broccoli sprinkle with salt, and coat salmon evenly
salt and pepper to taste with almonds. Place thinly sliced lemons
on top of the salmon. Spread broccoli
around salmon, and season broccoli with
salt and pepper. Bake for 20 minutes or
until salmon is flaky.
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HONEY GARLIC CHICKEN
4 oz chicken breast In large bowl combine sauce mixture.
2 oz halved baby red potatoes Place chicken and red potatoes in a slow
4 oz green beans cooker. Pour the sauce over the chicken
1/2 tbsp. chopped parsley and potatoes and cook on low for 4 hours
or on high for 2 hours. Add green beans
Sauce: for the last 30 minutes.
2 tbsp. low-sodium soy sauce
1 tbsp. honey
1/2 clove minced garlic
1/4 tsp. dried basil
1/4 tsp. dried oregano
1/4 tsp. crushed red pepper flakes
1/4 tsp. ground black pepper

CHICKEN FAJITAS
(Chicken mixture makes 9 servings. One
tortilla with a serving of chicken is a
meal.)
2 lb chicken breast
2 c diced tomatoes
1 red pepper, sliced
1 orange pepper, sliced
1 green pepper, sliced
1 large yellow onion, halved and sliced
Pour 1 c diced tomatoes on the bottom of
a slow cooker. Spread half of the peppers
and onions over the tomatoes. Next, sprinkle
garlic over the onions and peppers, and
then lay the chicken on top. In a separate
bowl, mix together the chili powder,
paprika, cumin, salt, and pepper. Spread
half over the chicken, then flip chicken,
and coat the other side with the rest. Top
everything with remaining tomatoes, pepper,

SNACKS
and onions. Cover and cook on high for 3
4 cloves garlic, minced hours, or on low for 7 hours. Take chicken
2 1/2 tsp. chili powder out and shred or cut into strips. Add chicken
2 tsp. ground cumin back to slow cooker to absorb some extra
1 tsp. paprika juices, and then drain excess liquid from slow
1 tsp. salt cooker. In a separate bowl, mix together
lime juice and honey, and pour the mixture
1 tbsp. honey
over the chicken and lightly toss. Wrap in
2 tbsp. lime juice a tortilla and enjoy!
1 whole wheat tortilla (130 calories or
less)

24 25
 CHOCOLATE OR VANILLA IDEALLEAN
MEAL REPLACEMENT
2 scoops IdealLean Shake in a shaker cup or blend it up with ice in a blender
Meal Replacement for more volume and enjoy!
1 c unsweetened almond
milk

MADE AT HOME GRANOLA BITES

1 1/2 c brown rice puff Preheat oven to 300 degrees. Lightly coat 8 inch pan
cereal with non-stick spray. In a bowl combine cereal and oats.
PROTEIN PUDDING 1 c oats In a separate bowl, mix together coconut oil and egg
1 tsp. melted coconut oil whites. Add Greek yogurt, honey, and salt to coconut oil
1 scoop Mint Chocolate IdealLean Protein Mix all the ingredients well and place in mixture. Be sure to mix well. Gently stir cereal mixture into
freezer for no longer than 20 minutes, 2 large room-temperature
(or your favorite flavor) wet mix. Fold in 3 tbsp. of chocolate chips. Press mixture
or refrigerate until ready to be eaten! egg whites
3/4 c plain nonfat Greek yogurt evenly into prepared dish. Carefully press remaining
1/4 c plain nonfat Greek chocolate chips on top. Bake for 15-18 minutes or until
1/2 tsp. stevia or zero-calorie sweetener
yogurt golden brown. Let cool entirely at room temperature
(optional)
3 tbsp. honey before cutting into 25 bites. Makes 25 bites, serving size is
1/2 tsp. salt 4 bites.
KEY LIME PIE SHAKE 3 1/2 tbsp. miniature
1/2 c 2% cottage cheese Mix all the ingredients well and place in chocolate chips
1 scoop French Vanilla IdealLean Protein freezer for no longer than 20 minutes,
1 tbsp. lime juice or refrigerate until ready to be eaten!
1/4 tsp. stevia (or other zero-calorie sweetener SIMPLE ENERGY BITES
to taste) 1 c oats Melt peanut butter and honey on stove over medium
1 c raw spinach 1/2 c natural peanut butter heat, stirring often. While melting peanut butter and
1/2 - 1 c water (depending on consistency) 1/4 c honey honey, mix protein and oats together. Once peanut
ice cubes 1 1/8 scoop (about 55g) of butter and honey are finished melting, mix all ingredients
IdealLean Chocolate Meal together. Place in freezer for about 20 minutes or until
POST-WORKOUT Replacement shake cooled. Roll into balls weighing 15g. Makes about 22
balls, serving size is 2 balls.
1 scoop any flavor of Blend all ingredients together in a blender,
IdealLean Protein or shake protein with milk and enjoy the OTHER SNACKS
1 c. unsweetened almond milk fruit on the side! 2 hard-boiled eggs
100 calories of any fruit IdealLean Protein Bar

26 27
 Your workout schedule for the next two
weeks will be as follows:

Day 1, 8, 15 Legs Day 7 and 14 will be rest

Day 2, 9 Upper Body
Day 3, 10 Glutes/Plyometrics
Day 4, 11 Upper Body
Day 5, 12 Glutes
Day 6, 13 Abs/Plyometrics
days, and you’ll repeat the
schedule the second week
with different exercises.

LEGS
Do each round two times through
DAY 1 with 60 seconds of rest in between

Round A Round B

15 Plié Squats 30 Alternating Reverse Lunges

15 Jump Squats
15 Plié Squat Holds with Calf Raise Holds

30 Glute Bridges 30 Alternating Side Lunges

1
MIN
Butt Kickers 15 Pop Squats

28
BUILD IT!
WORKOUTS 29
UPPER BODY UPPER BODY
Do each round two times through
DAY 2 with 60 seconds of rest in between DAY 4 Do each round two times through
with 60 seconds of rest in between

Round A Round B Round A Round B

15 Upright Rows 15 Front Raises 12

EACH SIDE
Renegade Rows 15 Bent Over Rows

25 Push-ups 10 Burpees 1 Skaters 1MIN

Jumping Jacks
MIN

15 Overhead Press
15 Bent Over Flys
15 Bicep Curls with Wall Sit 15 Tricep Kick Backs

1
MIN
Jumping Jacks 1 MIN
Jump Rope 1MIN
Jump Rope 15 Pike Push Ups

GLUTES/PLYOMETRICS GLUTES
Repeat Round each round 2 times, resting 20 seconds
DAY 3 in between exercises and 60 seconds between rounds. DAY 5 Do each round two times through
with 60 seconds of rest in between

Round A Round B Round A Round B

15 Low Squat Jacks 20

10 EACH SIDE
Jumping Lunges
30 Curtsy Lunges with Abduction 30 Single Leg Deadlifts

30
SECOND
Squat Holds 30
15 EACH SIDE
Reverse Lunges with
Forward Kick 15 Dumbbell Sumo Swings 20 Jump Lunges with 3 Pulses

15 Squat Frog Jumps

15 Pop Squats 30 Bridges 30 Clamshells

30
15 EACH SIDE
Curtsy with Kick Backs 20 Ski Squats with Kick Back 30 Half-rep Kickbacks 30 Banded Lateral Toe Taps
10 EACH SIDE

30 31
 ABS/PLYOMETRICS
Do each round two times through
DAY 6 with 60 seconds of rest in between

Round A Round B

30 Side Planks with Abduction 30 Bird Dog Abs

50 Mountain Climbers 20 Low Squat Jacks

30 Plank with Shoulder Taps 30 Plank Hip Dips

15 Low Squat Thrust 15 Jump Squats

LEGS
Do each round two times through
DAY 8 with 60 seconds of rest in between

Round A Round B

1
MIN
Stability Ball Wall Squats 30 Squats with Calf Raise

15 Jump Squats 30 Lateral Hurdle Jumps

15 Stability Ball Hamstring Curl 20 Squats to Knee Tap

20 Surrender Squats 20 Frog Squats

32 33
UPPER BODY UPPER BODY
Do each round two times through Do each round two times through
DAY 9 with 60 seconds of rest in between DAY 11 with 60 seconds of rest in between

Round A Round B Round A Round B

30 Split Lateral Raises 30 Tricep Extensions with Twist 15 Upright Rows 15 Bent Over Rows

1 Jumping Jacks 30 Push-Ups 1 Butt Kickers 1

MIN
Jumping Jacks
MIN MIN

15 Bent Over Rear Flys 15 Wall Sits with Bicep Curl 15 Stability Ball Skull Crushers 15 Stability Ball Military Press

30 Push-Ups 1 Jump Rope 1

MIN
Jump Rope 1
MIN
Jumping Jacks
MIN

GLUTES/PLYOMETRICS GLUTES
Do each round two times through Do each round two times through
DAY 10 with 60 seconds of rest in between DAY 12 with 60 seconds of rest in between

Round A Round B Round A Round B

30 Skaters
SECOND
20 Reverse Lunge to Hop 15 Stability Ball Hip Thrusts
with 5 Second Hold 20 Half Moon Hydrant Circles
(side reverse halfway through)
10 EACH SIDE

20 Curtsy Lunges, 3 Pulses 30 Bridge with 3 Pulses at Top 15 Frog Squats

and Switch SECOND
15 Curtsy Lunges with Kickback
30 Jump Lunges 30 Frog Jump Squats 20 Stability Ball Glute Kickbacks
EACH SIDE

15
SECOND SECOND
Lateral Banded Toe Taps
30
SECOND
Plié Squat Pulse 30 Single Leg Deadlifts 30 Stability Ball Single Leg
Kickback Pulse
EACH SIDE

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ABS/PLYOMETRICS
Do each round two times through
DAY 13 with 60 seconds of rest in between

Round A Round B

30 Wood Chops
50 Russian Twists

10 Burpees 50 Bridge Opposite Arm

Arm and Leg Reach

30 Bicycle Crunches
30 Floating Knee Kickbacks

50 Mountain Climbers 50 ABC Cross Crawl

LEGS
Do each round two times through
DAY 15 with 60 seconds of rest in between

Round A Round B

30 Side Lunge to Reverse Lunge 20 Glute Bridges with

3 Pulses at Top

1 Butt Kickers
MIN
20 Dumbbell Swings
40 Standing Kickbacks 20 Stability Ball Hamstring Curls
1 Pop Squats with 5 Pulses
MIN
15 Sumo Squats with 5 Pulses

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FAQs
Q: What if I don’t like or don’t eat a certain ingredient in the meals?
A: No worries! I’ve created a substitution list to help you! If there is something I haven’t
covered here, don’t hesitate to contact me for help!
Tuna can be substituted with equal amounts of other white fish, chicken breast, or 99%
lean turkey.
Chicken and lean turkey can be swapped with equal amounts of the other along with
white fish.
More substitutions:
4 oz salmon = 3 oz flank steak
5 egg whites = 4 oz 99% lean turkey breast
1/2 c cottage cheese = 3/4 c plain nonfat Greek yogurt
2 oz red potato (raw) = 3 oz sweet potato (raw)
1/2 c brown rice (dry) = 350g sweet potato (raw) = 420g red potato (raw)
1/2 banana = 1 c any berries
blueberries = same amount of any berry
1/2 avocado = 21g almonds
2 tbsp. peanut butter = 2 tbsp. almond butter = 125g avocado
1/2 tbsp. peanut butter = 6g any oil
3 tbsp. olive oil (dressing) = 230g avocado
1/2 tsp. coconut oil = 1/2 tsp. butter
Q: What if I’m a vegetarian or vegan?
A: Your calories and macronutrients are set based on the protein sources I used in the
recipes, so removing the protein sources or replacing them with vegetarian or vegan
sources will throw off the macronutrient count, as most vegetarian/vegan sources of
protein contain added carbs. If you would like, you can substitute protein powder for
meat servings. Calculate the amount of calories in the meat serving you’d like to substitute
out and use the same amount of calories of IdealLean Protein.
If you eat eggs, you can substitute in egg whites for your meat servings as well. If you
choose to substitute in other vegetarian protein sources such as tofu, tempeh, or dairy
protein, know that these foods are higher in carbs and lower in protein than what is
recommended.
Q: I get bored with eating the same things over and over again. Will this happen in this
program?
A: Nope! One reason why I wanted to give options for each meal was to give you the
ability to switch things up. Don’t forget to make the recipes your own by using different
spices or the unlimited veggies from the list.
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Q: What if I take a small bite of my kids’ food?
A: Look, I’ve done it, you’ve done it, we all have! But what you may not know is a bite
here and a bite there ultimately leads to you taking in more calories than your body
needs and in turn can hinder your progress. So my advice for these 15 days is to only eat
the meals on your plan and nothing else.
Q: Why do you list the weights and measurements for the food items?
A: Weighing your food is a much more accurate way to portion your food than using
measuring cups. There is so much room for error with measuring spoons and cups! It’s so
easy to accidentally use a rounded tablespoon of peanut butter and a rounded 1/4 c of
oats! Little things like this can add hundreds of calories a day!
Q: What do I do about a sweet tooth?
A: I have the BIGGEST sweet tooth! Something I’ve found to help suppress my cravings
for sugary sweets is drinking my IdealLean BCAAs. There are so many different flavors
to choose from, so I always have one that will keep me from reaching for the treats.
Q: Can I switch around my workout days?
A: I designed your workout schedule to give adequate time to recover, so switching
days around isn’t recommended, as you want to have at least 48 hours in between muscle
groups to allow recovery and growth!
Q: What if my family doesn’t want to eat what I eat during the challenge?
A: What I’ve learned about feeding a family of four is that not all of us like the same
things. The great thing about these meals is that you can eat the meal as I’ve written, but
give your family the option to add sauces, cheeses, or other seasonings to “jazz it up” for
them.
Q: A gallon of water a day is A LOT of water. How in the world will I drink all that every
day?
A: Here’s my suggestion: get your designated water bottle and figure out how many
ounces it holds. Divide 128 ounces by how many your bottle holds and that’s how many
times a day you will fill up. For example, let’s say you have a 32 oz water bottle. You
would shoot to fill up and drink the water bottle 4 times to get your water intake for that day.
Q: Can I have coffee or tea on this challenge?
A: Yes! You can have coffee and tea, without sugar or creamer. Feel free to use 2 tbsp.
unsweetened almond milk as a creamer and stevia or SPLENDA® to sweeten.
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