INTRO

• #TheFitnessKi's Slim Fit program is a 10-week comprehensive

fitness program designed to build lean muscle while boosting your
metabolism, and burning body-fat. In addition to your program, I
have also provided a Nutrition Guide that explains what clean
eating means, teaches you how to calculate your daily calories, &
includes a grocery list to help you shop fresh!
• You’ll be training 4-5 days/week; and each week the workouts will
increase in intensity. With 10-weeks of consistent training expect a
flatter midsection, sexy arms, tighter legs and a plump, lifted
booty! You can repeat this program as many times as you want,
but make sure to increase your weights or the number of reps so
your body never plateaus and you continue getting results! Also be
sure to recalculate your calories/macros about every 4-6 weeks,
(as the stronger you get, the more fuel your body will require)!
• I have divided the workouts into 3 stages: Conditioning, Muscle
Building, & Strength. The Conditioning phase will focus primarily on
muscle and aerobic endurance. The second phase, as the name
suggests, will focus more on muscle hypertrophy. The last phase
will be a continuation of phase 2; taking functional movements
that we have already learned and perfected, and trying them in
new ways while increasing the intensity.
• I have also provided videos for all the exercises in this program so
you’ll know exactly how to perform each movement. Make sure
your form is correct to prevent injury and to receive max benefits
from the movements. Videos can be found on my Youtube Channel
“TheFitnessKi”. Simply search “TheFitnessKI” and the name of the
exercise. For example, if you were searching for DB (Dumbbell)
Squat, you would search “TheFitnessKi DB Squat” and it should pop
right up. I recommend going over the movements before your
workouts, so you don’t waste time viewing videos during your
workouts.

EQUIPMENT NEEDED

• Resistance Band Mini Loops [You can purchase a pack of “Limm

Band” loops from Amazon using my Promo Code: TFK2018]
• 2 pairs of Dumbbells [Although a variety of weights is better];
1 light pair & 1 heavy. **Recommended: 3 sets ; 5lbs, 8lbs, 15lbs;
OR 8lbs, 12lbs, 18lbs
 SUPPLEMENT RECOMMENDATIONS
& MEAL IDEAS

• If you’re vegetarian/vegan or if you don’t think you get

in enough protein from meat, I recommend investing in
a good Protein powder. I recommend vegan protein
powders, whether you’re vegan or not, because it will
have less artificial sweeteners, and less suspect
ingredients. I recommend Lifetime Vegan Protein
powder or their Grass-Fed Whey protein. Sprouts,
Whole Foods and Fresh Market also sell natural protein
powders as well. Make sure your protein powders don’t
have many ingredients; usually the more ingredients,
the more-processed and less natural it is.
• BCAAs [Branched-Chain Amino Acids]: Amino Acids are
the building blocks of Protein. (8th grade science
lesson :) BCAAs provide essential amino acids
necessary for muscle growth, and when taken during
exercise, it reduces muscle fatigue, increases
endurance, and decreases muscle soreness. I highly
recommend “Xtend” brand BCAAs. Try to go for the
Natural version. [If you buy the regular version, I
recommend the Blood Orange flavor]. I also drink
BCAAs on my Rest Days too if I don’t get in enough
protein & also to speed up my recovery time.
• Creatine: Natural supplement used to build muscle,
increase strength and increase overall athletic
performance. It boosts the formation of protein that
creates new muscle fibers, thus speeding up muscle
growth, which will in turn increase your metabolism. I
HIGHLY recommend this supplement, especially if you’re
vegan/vegetarian. It is available in power and pill form.
The powder form won’t have any taste, so I like to mix
it in my protein powder or with my BCAAs.
• I recommend downloading an app called “Fooducate”. It
basically gives every food item a “grade” from A+ to F.
I use it whenever I go grocery shopping, if I’m unsure if
something is clean or not. You just scan the barcode
and it’ll tell you if it’s healthy or not. Don’t get anything
below a Grade B+.
• I also recommend downloading an app called iMacro to
help you track your calories & macros.
 CALORIE CALCULATOR

+ CALORIE CALCULATOR (1st step)

[So you know exactly how many Calories, Carbs, Protein, & Fats to intake daily] : First, go
to http://www.superskinnyme.com/calculate-tdee.html. Follow instructions to calculate
BMR, then follow instructions to calculate TDEE. Subtract 500 calories to your TDEE [in
order to lose 1lb a week] or 1,000 calories [to lose 2lbs a week].

+ MACRO CALCULATOR (2nd step)

THEN, go to https://BioKeto.com/macro-calculator ; Click “Personalized Macronutrient

Calculator” “Enter Daily Calories”, Go to “Adjust Ratios”. Set “Ratio Presets” to “Zone Diet"
Right those numbers down & insert them into a Macro Tracker app [I personally use
“iMacro”] to keep track of Fat, Carb & Protein intake daily. Adjust serving sizes according
to your own individual macro counts.

NUTRITION GUIDE

• Macros stand for “macronutrients”. These 3 nutrients

are essential to our body’s survival. It’s crucial that you
take in the right amounts whether you’re trying to lose
or gain weight. Counting calories is sometimes
ineffective because not all calories are created equal.
500 calories from a cheeseburger and different than
500 calories from brown rice and a sweet potato. Use
iMacro app & type in your macro limits, and scan in
your meals to keep track of your macros and calories.
• I know tracking macros may sound scary or time-
consuming, but it’s proven to be thee BEST way to
reach your goals in the time frame that you want. If
you’re not tracking then you have NO idea how much
food you’re eating. You could be eating too much, or
not eating enough! After a solid month of tracking
macros, you’ll become more mindful of your food
portions and how much you’re eating…even when you
stop tracking. Green veggies (green beans, asparagus,
kale, spinach) count as “free” carbs; no need to count
them into your carb intake. So if you’re hungry and you
can’t eat anymore carbs for the day, eat leafy greens!
• I also recommend downloading an app called
“Fooducate”. It basically gives every food item a
“grade” from A+ to F. I use it whenever I go grocery
shopping, if I’m unsure if something is clean or not. You
just scan the barcode and it’ll tell you if it’s healthy or
not. Don’t get anything below a Grade B+.
 MACRO CHEAT SHEET &
MEAL IDEAS

Of course some foods will overlap, & contain both protein and carbs, or proteins &
fats. I have separated each foods by their MAIN source.

CARBS PROTEIN FAT STAY AWAY

FROM
Whole-Wheat Chicken Natural Nut Processed
Pasta Turkey Butters: foods “Low-
Organic Salmon Almond Butter fat” “Low-
Sprouted-Grain Tuna Peanut Butter sugar” foods
Bread: Bison Tahini Non-fat foods
Ezekiel Bread, Egg Whites Cashew butter Cheese
Dave’s Killer Ghee Low-Fat milk
Bread Skim milk
Plain Rice Low-Fat or
Cakes Non-Fat
Yogurts
RICE Whey Protein Whole-Fat Seasoning
Brown Rice Vegan Protein Organic Milk packets,
Basmati Rice Powder Plain Whole-Fat Seasoning
Jasmine Rice Yogurt mixes
Quinoa Organic Eggs
Plain Oatmeal, Whole-Fat Avocado High-Sugar
Plain Cream of Organic Plain Olives fruits: grapes,
Wheat Greek Yogurt Edamame pineapple,
VEG basically
Silk Soy Protein anything
Yogurt besides berries
Almond Milk or bananas
[original or
unsweetened;
NOT Vanilla]
VEGGIES BEANS Cottage Fruit juice of
Asparagus Black beans Cheese 100% any sort, soda,
Green beans White beans Raw Organic diet drinks,
Brussel sprouts Red beans Cheese Powerades,
Kale Kidney beans Gatorades,
Spinach Lima Energy drinks,
Mushrooms Lentils Coffee w/
Onions Black Eyed cream/sugar
Peas Peas [Black coffee is
Peppers okay]
Artichoke VEG OPTIONS NUTS Be careful with
Tomatoes Veggie Burgers Almonds salad
Sweet Veggie meat Pistachios dressings:
Potatoes [Beyond Meat Sunflower Ranch, Blue
Red potatoes Beef Crumbles, Seeds Chia cheese, Caesar,
Beyond Burger, Seeds Honey Mustard,
Gardenburger] Flaxseeds etc. are a NO-
Peanuts GO. Opt for no
Pecans dressing at all,
Macadamia or olive oil and
Nuts Pumpkin vinegar, or a
Seeds Walnuts natural sugar-
free
vinaigrette.
[Make sure it
doesn’t have
“fake” sugar in
it. Buy organic]
OILS If you
Extra Virgin absolutely need
Olive Oil some
Grapeseed Oil sweetness for
Hemp Oil the oatmeal or
Coconut Oil plain yogurt,
Almond Oil opt for
Organic, Raw,
100% natural
Yogurt [I use
Nature Nate’s
brand, or Aunt
Sue’s] But GO
EASY on the
honey,
although its
natural, it’s still
sugar. use only
a few drops!

MEAL IDEA 1
BREAKFAST 2-3 Scrambled eggs w/ red & green
peppers, onions, & spinach, organic, raw
cheese; 1 Avocado sliced ; 1-2 slices of
Ezekiel toast w/ Almond butter
Post-Workout Natural, unsweetened Apple Sauce
Quick Snack
SNACK Berries + Almonds + Protein Shake
LUNCH 1-2 pieces of Grilled Salmon w/ green
beans & sweet potatoes chunks, small side
of pistachios
SNACK Tuna & whole-grain crackers + Protein
Shake
DINNER Grilled Chicken or Grilled Cod with
cauliflower mash and Brussel Sprouts +
Protein Shake + 1-2 spoonfuls of olive,
Grape seed or hemp oil

MEAL IDEA 2
BREAKFAST Breakfast burrito (using Good for Life
Ezekiel sprouted grain tortilla) with
scrambled eggs, peppers and onions,
ground chicken [cook the night before so
it’s ready to prep]; side of natural salsa &
sliced avocados sprinkled with sea salt,
black pepper & a dash of cayenne pepper
Post-Workout Natural, unsweetened Apple Sauce
Quick Snack
SNACK 3 hard-boiled eggs + Tuna + Almonds +
Protein Shake
LUNCH Grilled Chicken with green beans and
Jasmine Rice; side of almonds or sunflower
seeds
SNACK Protein Shake + Almond butter & banana
DINNER Grilled Salmon with asparagus, Quinoa, 1
sliced avocado, 2 spoonfuls of olive or
hemp oil

MEAL IDEA 3
BREAKFAST Plain Oatmeal w/ cinnamon & sliced
strawberries/blueberries, bananas [use
Whole Fat organic milk or Almond milk]
Post-Workout Natural, unsweetened Apple Sauce
Quick Snack
SNACK 3 hard-boiled eggs + Tuna + Almonds +
Protein Shake
LUNCH Grilled Salmon with Jasmine rice,
asparagus; side of sliced seasoned
avocados
SNACK Protein Shake + pumpkin seeds
DINNER Salmon or Chicken tacos using Good for
Life tortillas; peppers & onions, jasmine
rice, black beans, guacamole, salsa
 TRAINING TIPS

• PUSH YOURSELF! The goal here is to gain learn muscle and burn
bodyfat. If a weight feels too light [if you’re not struggling on
the last 3 reps, go heavier by 5-10lbs pounds]. At least, make
it a goal to increase in weight every week. If you use 10lbs for
Deadlifts one week, try using 12’s or 15lbs the next week.

• ACTIVATE your muscles! Muscle-Mind connection is

EVERYTHING! Think about the muscle you’re working and
contract ad relax them during your movements. For example:
While you’re doing biceps curls, squeeze your biceps as you
curl. If you’re doing a squat, squeeze your quads and booty on
the way up. If you’re doing a lat pulldown, squeeze your back
muscles as you lower the weight. etc etc. Don’t perform
movements carelessly. Make sure your form is correct & you’re
activating your muscles throughout the exercise!

• Make sure you take proper rest in between sets. For Leg Days,
take between 30-90s of rest; for upper body, 45-60s. Time
your rest using a stopwatch to make sure you’re not resting for
too long.

• I recommend wearing FLAT-footed shoes while doing leg

exercises. Running shoes are okay, but flat shoes, like Vans or
Converses will help your form drastically! Make sure your feet
stayed planted on the ground, and you’re pushing through your
HEELS, not toes! Your heels should NEVER leave the ground
while performing squats, lunges, deadlifts, etc. If you can’t
wiggle your toes while you’re deep into your squat, shift your
weight to your heels! Remember: FORM IS EVERYTHING. We
only count GOOD reps with GOOD form.

• Keep your core tight! [Meaning: suck in those abs during all the
exercises!] Keeping a tight core will prevent back pains/injuries,
stabilize your spine and torso, and will give your abs a workout
as well!

• STRETCH! After EVERY workout, for at least 5 minutes. Your

muscles will be sore. Stretch them out! [Arms too!] I HIGHLY
recommend using a Foam Roller [I bought mine at TJ Maxx for
about $11]. Slowly roll your legs, back, butt, pausing where it
hurts the most, then continuing to roll. Imagine you have little
knots in your muscles that you’re trying to roll out. This will
hurt a little, but will feel great afterwards and the next day!

NUTRITION TIPS

• EAT CLEAN & EAT ENOUGH! You will need to eat enough food
to supply your body with enough energy to fuel your workouts
and keep your metabolism up & running. If you’re not eating
enough, it will cause your metabolism to slow down, and you
won’t see as much progress as you could.

• Remember, we want to be in a caloric DEFICIT at all times. We

want to always burn more calories than we intake and we have
to consume 500 calories LESS a day in order to lose at least 1
pound a week.

• EAT BEFORE YOUR WORKOUTS! Your body is going to need

energy for these workouts. Give yourself at least 45 minutes
after eating before you begin your workout. Fill your pre-
workout meal with clean carbs and proteins. Try to not eat as
much fats before a workout, as they take longer to digest.

• DRINK WATER! It’s cliche, but literally, make sure you’re

drinking enough water! One gallon of water a day! Stay away
from fruit juices and soda (even diet or “sugar-free”) as they
contain a lot of sugar and/or artificial sweeteners. Eat as many
vegetables as possible, mostly super greens, such as green
beans, asparagus, brussel sprouts, broccoli, kale, spinach, etc.
Go easy on fruit because of the sugar content, and they’re
easy to overeat. Opt for dark berries, as they are lowest in
sugar.

• Your breakfast and lunch should be your biggest meals of the

day containing the most amount of carbs and fats. Dinner
should be the smallest, higher in fats and protein, lower in
carbs. Snack on healthy foods throughout the day to keep your
metabolism up and running, such as nuts/seeds.

• BOTTOM LINE: Eat FRESH, CLEAN foods! No processed foods!

No TV dinners, no pre-made foods, no cereals, no pre-made
breakfast sandwiches, little to no dairy, no fast food, junk food,
juices, excess sugar.
 TRAINING CALENDAR

PRINT & CROSS OFF DAYS AS YOU GO!

SUN MON TUES WED THURS FRI SAT

WEEK 1 REST DAY 1 DAY 2 ACTIVE REST DAY 3 DAY 4 REST or
STAGE 1: & RECOVERY
DAY
Bonus
CONDITIONING
Workout
WEEK 2 REST DAY 1 DAY 2 ACTIVE REST DAY 3 DAY 4 REST or
& RECOVERY
DAY
Bonus
Workout
STAGE 2: WEEK 3 REST DAY 1 DAY 2 ACTIVE REST DAY 3 DAY 4 REST or
MUSCLE & RECOVERY
DAY
Bonus
BUILDING
Workout
WEEK 4 REST DAY 1 DAY 2 ACTIVE REST DAY 3 DAY 4 REST or
& RECOVERY
DAY
Bonus
Workout
WEEK 5 REST DAY 1 DAY 2 ACTIVE REST DAY 3 DAY 4 REST or
& RECOVERY
DAY
Bonus
Workout
WEEK 6 REST DAY 1 DAY 2 ACTIVE REST DAY 3 DAY 4 REST or
& RECOVERY
DAY
Bonus
Workout
STAGE 3: WEEK 7 REST DAY 1 DAY 2 ACTIVE REST DAY 3 DAY 4 REST or
STRENGTH & RECOVERY
DAY
Bonus
Workout
WEEK 8 REST DAY 1 DAY 2 ACTIVE REST DAY 3 DAY 4 REST or
& RECOVERY
DAY
Bonus
Workout

WEEK 9 REST DAY 1 DAY 2 ACTIVE REST DAY 3 DAY 4 REST or

& RECOVERY
DAY
Bonus
Workout
WEEK 10 REST DAY 1 DAY 2 ACTIVE REST DAY 3 DAY 4 REST or
& RECOVERY
DAY
Bonus
Workout
 STAGE 1 WORKOUTS
CONDITIONING: WEEKS 1- 2

LEGEND
• The number of sets & reps are listed for each
movement. The first number represents the # of
sets, while the second number represents the # of
reps. For example: 3x15-18 means, 3 sets of 15 to
18 reps. Some sets will have a different amount of
reps each set, indicated by 3x15/20/25. Meaning
perform 15 reps on 1st set, 20 reps on the 2nd set,
& 25 reps on the 3rd set.
• Some workouts will include “Supersets” indicated
by “a” “b” or “c”, etc. Movements in a Superset are
to be completed back to back with little to no rest,
until all movements in the set have been
completed. For example:
a. Squats: 3x15 b. Push-ups: 3x10, means perform
15 Squats, then immediately follow squats with 10
Push-ups = 1 set. Complete a total

of 3 sets.
• DB= Dumbbell
BW= Bodyweight
SA= Single-arm
• For single-leg or single-arm movements be sure to
begin with the opposite leg/arm each set.
• Be sure not to skip the warm-ups. If your legs or
arms begin to feel really tight during a workout,
stop, stretch them out then continue.
• Make sure your form is correct. If you feel like your
form is wrong, please record yourself doing the
movement & email me the video with “Form
Analysis” in the Subject.

DAY 1: Legs - Squat, Lunge, Hinge

Warm-up: [*Watch my “Leg Day Warm-up” on Youtube”
- Jumping Jacks: 40 total
- Bird-Dogs: 2x15/side
- Band Walks: 2x15 [1st set regular stance; 2nd set staggered
stance]
- Band Marches: 1x 20 total, then hold for 10 sec on each leg
- Band Fire Hydrants: 2x10, hold for 10 secs on the last rep

Movement Sets Reps

a. Pop Squat w/ Toe Tuch 3 20
b. Goblet Squat 3 15-18
c. Goblet Reverse Lunge 3 18-20 total
[*alternating]
a. Goblet Squat w/ Leg Lift 3 16-18 total
[*alternating]
b. Band Romanian Deadlift 3 16-18 total
c. DB Glute Bridge 3 15-18
a. Side Lunge [*One leg @ a 3 12-15/leg
time; modify by keeping both
feet on the ground]
b. Standing DB Calf Raise 3 15-20

DAY 2: Push, Pull, Shoulders

Warm-up: [*Watch my “Upper Body Warm-up” on Youtube”
- Power Jacks: 2x30
- Superman: 2x12
- Bird-Dog: 2x15/side
- Plank Shoulder Taps: 1x30 [*modify by dropping to knees]
- Band Front Raise: 2x20 [*keep tension in the band by keeping wrist
separated; perform slow and controlled]

Movement Sets Reps

a. Push-Up [**make sure elbows 3 10-12
are in, not flared out; start on knees
& drop to knees if need be.]
b. Banded Upright Row (on 3 15-18
knees)
c. Shoulder Tap Burpee 3 10
a. SA Bent-Over Band Row 3 15-18/arm
b. Hammer Curl 3 15-18
c. Plank Jacks 3 15-20
a. Forearm Plank 3 30-60s
b. DB Wall Sit 3 45s/60/90s
c. Mountain Climber 3 30/40/50 total

DAY 3: Legs - Squat, Lunge, Hinge

Warm-up: [*Watch my “Leg Day Warm-up” on Youtube”
- Jumping Jacks: 40 total
- Bird-Dogs: 2x15/side
- Band Walks: 2x15 [1st set regular stance; 2nd set staggered
stance]
- Band Marches: 1x 20 total, then hold for 10 sec on each leg
- Band Fire Hydrants: 2x10, hold for 10 secs on the last rep

Movement Sets Reps

a. Band Romanian Deadlifts 3 15-18
b. Banded Glute Bridge 3 15-18
a. Side Lunge [*One leg @ a 3 12-15/leg
time; modify by keeping both
feet on the ground]
b. Goblet Reverse Lunge 3 16-18 total
*alternating
c. Squat Jump 3 12-15
a. Goblet Side Lunge [*One leg 3 12-15/leg
@ a time; modify by keeping
both feet on the ground holding
no weight]
b. Standing DB Calf Raise 3 15-20

DAY 4: Push, Pull, Shoulders

Warm-up: [*Watch my “Upper Body Warm-up” on Youtube”
- Power Jacks: 2x30
- Superman: 2x12
- Bird-Dog: 2x15/side
- Plank Shoulder Taps: 1x30 [*modify by dropping to knees]
- Band Front Raise: 2x20 [*keep tension in the band by keeping wrist
separated; perform slow and controlled]

Movement Sets Reps

a. Banded Upright Row (on 3 30-60s
knees)
b. DB Snatch [use heavier 3 45s/60/90s
dumbbell]
c. Mountain Climber 3 30/40/50 total
a. SA Bent-Over Band Row 3 15-18/arm
b. DB Clean 3 12-15
c. Plank Jacks 3 15-20
a. Skullcrushers 3 15-18
b. Neutral Grip Press 3 15-18
c. Sit-Up (*advanced: add 3 15
dumbbell)

Active Rest
Warm-up: [*Watch my “Upper Body Warm-up” on Youtube”
- Power Jacks: 2x30
- Superman: 2x12
- Bird-Dog: 2x15/side

Movement Sets Reps

a. Warrior Lunge + Toe Tap 3 12-15
b. Overhead Marches 3 20-26
c. Wall Sit 3 1m
a. Around the World Squat 3 12-16
b. DB Fly Jacks 3 20/25/30
c. Sky High Down Low 3 15/20/25
 STAGE 2 WORKOUTS
MUSCLE BUILDING: WEEKS 3- 6

LEGEND
• The number of sets & reps are listed for each
movement. The first number represents the # of
sets, while the second number represents the # of
reps. For example: 3x15-18 means, 3 sets of 15 to
18 reps. Some sets will have a different amount of
reps each set, indicated by 3x15/20/25. Meaning
perform 15 reps on 1st set, 20 reps on the 2nd set,
& 25 reps on the 3rd set.
• Some workouts will include “Supersets” indicated
by “a” “b” or “c”, etc. Movements in a Superset are
to be completed back to back with little to no rest,
until all movements in the set have been
completed. For example:
a. Squats: 3x15 b. Push-ups: 3x10, means perform
15 Squats, then immediately follow squats with 10
Push-ups = 1 set. Complete a total of 3 sets.
• DB= Dumbbell
BW= Bodyweight
SA= Single-arm
• For single-leg or single-arm movements be sure to
begin with the opposite leg/arm each set.
• Be sure not to skip the warm-ups. If your legs or
arms begin to feel really tight during a workout,
stop, stretch them out then continue.
• Make sure your form is correct. If you feel like your
form is wrong, please record yourself doing the
movement & email me the video with “Form
Analysis” in the Subject.

DAY 1: Legs - Squat, Lunge, Hinge

Warm-up: [*Watch my “Leg Day Warm-up” on Youtube”
- Jumping Jacks: 40 total
- Bird-Dogs: 2x15/side
- Band Walks: 2x15 [1st set regular stance; 2nd set staggered
stance]
- Band Marches: 1x 20 total, then hold for 10 sec on each leg
- Band Fire Hydrants: 2x10, hold for 10 secs on the last rep

Movement Sets Reps

a. Squat Thruster 3 12-15
b. Dumbbell Glute Bridge w/ 3 15-18
band
c. Squat Pulse 3 20
a. Dumbbell Romanian Deadlift 3 16-18 total
b. DB Snatch [use heavier 3 12-15
dumbbell]
c. DB Squat Jump 3 12-15
a. Goblet Side Lunge [*One leg 3 12-15/leg
@ a time; modify by keeping
both feet on the ground]
b. Standing DB Calf Raise 3 15-20

DAY 2: Pull, Push, Shoulders

Warm-up: [*Watch my “Upper Body Warm-up” on Youtube”
- Power Jacks: 2x30
- Superman: 2x12
- Bird-Dog: 2x15/side
- Plank Shoulder Taps: 1x30 [*modify by dropping to knees]
- Band Front Raise: 2x20 [*keep tension in the band by keeping wrist
separated; perform slow and controlled]

Movement Sets Reps

a. Mountain Climber 3 40/50/50
b. DB Wall Sit w/ DB Raise 3 60-90s
c. Renegade Row 3 18-20
a. Bent-Over DB Row 3 15-18
b. Bicep Curl 3 15-18
Bicycle Crunch 3 15/side; 30 total
a. Banded Upright Row (on 3 15-18
knees)
b. Band Walk + Neutral Press 3 16-18
[2 steps at a time]
c. Shoulder Tap Burpee 3 15

DAY 3: Legs - Squat, Lunge, Hinge

Warm-up: [*Watch my “Leg Day Warm-up” on Youtube”
- Jumping Jacks: 40 total
- Bird-Dogs: 2x15/side
- Band Walks: 2x15 [1st set regular stance; 2nd set staggered
stance]
- Band Marches: 1x 20 total, then hold for 10 sec on each leg
- Band Fire Hydrants: 2x10, hold for 10 secs on the last rep

Movement Sets Reps

a. DB Romanian Deadlift 3 12-15
b. DB Glute Bridge 3 15-18
a. Split Squat 3 12-15/leg
b. Jump Lunge 3 16-18 total
c. Single-Leg V-Up 3 16
a. Sumo Squat 3 15-18
b. Pop Squat Jump 3 15-18

DAY 4: Push, Pull, Shoulders

Warm-up: [*Watch my “Upper Body Warm-up” on Youtube”
- Power Jacks: 2x30
- Superman: 2x12
- Bird-Dog: 2x15/side
- Plank Shoulder Taps: 1x30 [*modify by dropping to knees]
- Band Front Raise: 2x20 [*keep tension in the band by keeping wrist
separated; perform slow and controlled]

Movement Sets Reps

a. Renegade Burpee 3 10/12/15
b. Neutral Grip Floor Press 3 15-18
c. Heel Touch 3 30 total
a. Hammer Curl 3 15-18/arm
b. Skullcrusher 3 15-18
d. Front Raise 3 12-15
a. Overhead Tricep Extension 3 15-18
b. DB Shoulder Press 3 12-15
c. Sit-Up (*advanced: add 3 15
dumbbell)

Active Rest
Warm-up: [*Watch my “Upper Body Warm-up” on Youtube”
- Power Jacks: 2x30
- Superman: 2x12
- Bird-Dog: 2x15/side

Movement Sets Reps

a. Warrior Lunge + Toe Tap 3 12-15
b. Bicycle Crunch 3 30
c. Wall Sit w/ DB Raise 3 1m
a. Around the World Squat 3 12-16
b. Push-up [**make sure elbows 3 20/25/30
are in, not flared out; start on knees
& drop to knees if need be.]

c. Sky High Down Low 3 15/20/25

 STAGE 3 WORKOUTS
STRENGTH: WEEKS 7- 10

LEGEND
• The number of sets & reps are listed for each
movement. The first number represents the # of
sets, while the second number represents the # of
reps. For example: 3x15-18 means, 3 sets of 15 to
18 reps. Some sets will have a different amount of
reps each set, indicated by 3x15/20/25. Meaning
perform 15 reps on 1st set, 20 reps on the 2nd set,
& 25 reps on the 3rd set.
• Some workouts will include “Supersets” indicated
by “a” “b” or “c”, etc. Movements in a Superset are
to be completed back to back with little to no rest,
until all movements in the set have been
completed. For example:
a. Squats: 3x15 b. Push-ups: 3x10, means perform
15 Squats, then immediately follow squats with 10
Push-ups = 1 set. Complete a total of 3 sets.
• DB= Dumbbell
BW= Bodyweight
SA= Single-arm
• For single-leg or single-arm movements be sure to
begin with the opposite leg/arm each set.
• Be sure not to skip the warm-ups. If your legs or
arms begin to feel really tight during a workout,
stop, stretch them out then continue.
• Make sure your form is correct. If you feel like your
form is wrong, please record yourself doing the
movement & email me the video with “Form
Analysis” in the Subject.

DAY 1: Legs - Squat, Lunge, Hinge

Warm-up: [*Watch my “Leg Day Warm-up” on Youtube”
- Jumping Jacks: 40 total
- Bird-Dogs: 2x15/side
- Band Walks: 2x15 [1st set regular stance; 2nd set staggered
stance]
- Band Marches: 1x 20 total, then hold for 10 sec on each leg
- Band Fire Hydrants: 2x10, hold for 10 secs on the last rep

Movement Sets Reps

b. 1 and a Quarter Dumbbell 3 12-15
Squat
c. Single-Leg Glute Bridge [try 3 12-15/side
w/ bodyweight first; then
advance to using dumbbell]
a. Reverse Lunge + Knee Raise 3 12-15
b. Chair DB Hip Thrust [with 3 12-15
band above knee]
a. Dumbbell Deadlift 3 12-15/leg
b. Band Leg Curl [use heavier 3 12-15
band every 1-2 weeks]

DAY 2: Pull, Push, Shoulders

Warm-up: [*Watch my “Upper Body Warm-up” on Youtube”
- Power Jacks: 2x30
- Superman: 2x12
- Bird-Dog: 2x15/side
- Plank Shoulder Taps: 1x30 [*modify by dropping to knees]
- Band Front Raise: 2x20 [*keep tension in the band by keeping wrist
separated; perform slow and controlled]

Movement Sets Reps

a. DB Pullovers 3 12-15
b. Bent-Over Row [*Alternating] 3 12-16
c. Hammer Curls 3 10-12
a. Squat to Press 3 12-15
b. Lateral Raise 3 12-15
c. Reverse Crunch 3 15
a. SA Bicep Curl w/ opposite 3 12-15
isometric hold [while holding one
arm bent & biceps squeezed, curl with
the other arm until you complete reps,
then switch]

c. Tricep Kickbacks 3 12-15

DAY 3: Legs - Squat, Lunge, Hinge

Warm-up: [*Watch my “Leg Day Warm-up” on Youtube”
- Jumping Jacks: 40 total
- Bird-Dogs: 2x15/side
- Band Walks: 2x15 [1st set regular stance; 2nd set staggered
stance]
- Band Marches: 1x 20 total, then hold for 10 sec on each leg
- Band Fire Hydrants: 2x10, hold for 10 secs on the last rep

Movement Sets Reps

a. Overhead Reverse Lunge 3 12-15
[one leg at a time]
b. Chair DB Hip Thrust w/ band 3 12-15
a. Split Squat 3 12-15/side
b. Squat Thrusters 3 12-15
a. DB Narrow Squat 3 12-15
b. 360 Squat Jump 3 15-18

DAY 4: Push, Pull, Shoulders

Warm-up: [*Watch my “Upper Body Warm-up” on Youtube”
- Power Jacks: 2x30
- Superman: 2x12
- Bird-Dog: 2x15/side
- Plank Shoulder Taps: 1x30 [*modify by dropping to knees]
- Band Front Raise: 2x20 [*keep tension in the band by keeping wrist
separated; perform slow and controlled]

Movement Sets Reps

a. DB Chest Press 3 12/15/19
b. Push-up 3 10-12
c. Heel Touch 3 30 total
a. Bicep Curls [5-4-3-2-1: Start w/ 3 5/4/3/2/1
5 reps on one arm, then 5 reps on
the other. Then 4 reps on one arm, 4
reps on the other, etc etc down to 1;
then knock out as many reps was
you can w/ both arms; Use lighter
weight]
b. Skullcrusher 3 12-15
a. Arnold Press 3 15-18
b. Front Raise w/ light band 3 12-15
around wrists; keep tension in the
band by making sure wrists stay
apart
c. Sit-Up with dumbbell at 3 15
chest

Active Rest
Warm-up: [*Watch my “Upper Body Warm-up” on Youtube”
- Power Jacks: 2x30
- Superman: 2x12
- Bird-Dog: 2x15/side

Movement Sets Reps

a. Warrior Lunge + Toe Tap 3 12-15
b. Bicycle Crunch 3 30
c. Push-up [**make sure elbows 3 12-15
are in, not flared out; start on knees
& drop to knees if need be.]

a. Around the World Squat 3 12-16

b. DB Fly Jacks 3 20/25/30
c. Sky High Down Low 3 15/20/25
 BONUS TABATA-STYLE
WORKOUT

For an extra challenge, you can perform

this workout on your Rest day.

Tabata: A type of High-Intensity Interval Training

(HIIT) workout, that involves performing a move
in 20/10secs intervals. 20 secs of all-out max
effort, followed by 10 secs of rest for 8 rounds
(totaling 4 minutes). Then you move on to the
next move. You can take up to 60 secs of rest in
btw. each movement. I recommend downloading
an app called “Seconds” to keep track of time for
you. They have a specific Tabata-style timer. Feel
the burn!

Perform each move for 20 secs ON, 10 secs OFF =

8 Rounds each; then move on to next move
Warm-up: 30 Jumping Jacks/ 25 Air Squats/ Plank
Hold (1min) = 3 Rounds
• Suicides [2 points (I use cones or DBs), about 50
feet apart; run back & forth; making sure to bend
down & touch ground)
• Burpees
• Mountain Climbers
• Frog Jumps*** [this is more so a “half-jump”, you
jump half way, and land in with ams in front
touching the ground, knees bent, “frog style”]
• Bodyweight Squat Jump
• Power Jacks
• Forearm Plank
 MOVEMENTS THAT ARE
COMMONLY DONE WRONG

Be sure to study the form of these

movements, as they are commonly does
incorrectly! Record yourself, and compare
form to picture.

ROMANIAN DEADLIFT PUSH-UP

1. Lie on the floor face down and place
1. Hold dumbbells by hips. Your shoulders your hands shoulders width apart while
should be back, your back arched, and holding your torso up at arms length,
your knees slightly bent. This will be heads right under chest.
your starting position.
2. Next, lower yourself downward until
2. Lower the dumbbells by moving your your chest almost touches the floor as
butt back as far as you can. Keep the you inhale.
dumbbells close to your body, your head
looking forward, and your shoulders 3. Now breathe out and press your upper
back. Bend until dumbbells are just body back up to the starting position
below the knee. while squeezing your chest.

3. At the bottom of your range of motion, 4. After a brief pause at the top
return the starting position by driving contracted position, you can begin to
the hips forward to stand up tall. lower yourself downward again.

HIP THRUST
1. Begin seated on the ground with a
bench/couch directly behind you.
Have a dumbbell ready on your leg.
SIDE LUNGE
2. Place the dumbbell so that it is
1. Assume an athletic standing position,
directly above your hips, and lean
with the knees and hips slightly bent,
back against the couch so that your
feet shoulder-width apart, and the
shoulder blades are near the top of it.
head and chest up. This will be your
starting position.
3. Begin the movement by driving
through your feet, extending your
2. Staying low, take a slow, lateral step
hips vertically. Your weight should be
to the right. Keep your toes pointed
supported by your shoulder blades
forward and stay low. Extend the left
and your feet. Extend as far as
knee, driving your weight to the right,
possible, then reverse the motion to
flexing the knee and hip into a side
return to the starting position.
lunge. Maintain good posture through
the entire spine, keeping your head
BENT-OVER ROW and chest up.

1. Holding dumbbells palms facing down,

3. Pause at the bottom of the motion,
bend your knees slightly and bring
and then extend through the working
your torso forward, by bending at the
leg to return to a standing position,
waist, while keeping the back straight
transitioning into a lunge to the
until it is almost parallel to the floor.
opposite side.
Tip: Make sure that you keep the
head up. The dumbbells should hang
directly in front of you as your arms
hang perpendicular to the floor and
your torso. This is your starting
position.

2. Now, while keeping the torso

stationary, breathe out and lift the
barbell to you. Keep the elbows close
to the body and only use the
forearms to hold the weight. At the
top contracted position, squeeze the
back muscles and hold for a brief
pause.

3. Then inhale and slowly lower the

dumbbells back to the starting
position.

**Make sure you NEVER slouch as this

will cause lower back soreness. Movement description courtesy of bodybuilding.com