Home Slim Thick Fitmas Week 6 PDF

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/7801171 PASSWORD FITMAS 
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. PRESS
THRU HEELS
C1 BANDED DUMBBELL HIP THRUST
LIGHT 3 20 REPS 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

SECONDS. DO NOT LET GLUTES TOUCH
FLOOR.
CONTINUED NEXT PAGE
MONDAY WEEK 1
D1 DUMBBELL LEG GURLS

HOLD 2 SECONDS AT TOP.
E1 DUMBBELL DEFICIT REVERSE LUNGES

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
TUESDAY WEEK 1
BACK /BIS - VIDEO ALBUM: https://vimeo.com/showcase/7801187 PASSWORD FITMAS
A1 DUMBBELL REVERSE FLYS
LIGHT 3 12 REPS 30 SECS FOCUS ON HAVING A NEUTRAL BACK.

HOLD AT TOP 2 SECONDS.
B1 DUMBBELL UPRIGHT 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 ROWS
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 - BICYLES
BODY 3 20 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

WEIGHT
ABS - BALL PASSES


WEIGHT HOLD 2 SECONDS
ABS - RUSSIAN TWISTS


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

https://vimeo.com/showcase/7801198 PASSWORD: FITMAS
HITT - HIGH KICKS

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 - BURPEES

WEIGHT
HITT - LATERAL JUMPS

WEIGHT
HITT - BALL PASSES
BODY 3 20 30 SECS REST 90 SECONDS THEN START OVER.

WEIGHT COMPLETE 3 CIRCUITS TOTAL.
WEDNESDAY WEEK 1
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 DUMBBELL 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
QUADS FOCUS - VIDEO ALBUM: https://vimeo.com/showcase/7801221 PASSWORD FITMAS
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 SQUATS

BAND (USE A PLATE UNDER
FEET TO ELEVATE
YOUR HEELS)
THURSDAY WEEK 1
SHO /TRIS - VIDEO ALBUM: https://vimeo.com/showcase/7801228 PASSWORD FITMAS
A1 DUMBBELL LATERAL RAISE


B1 DUMBBELL FRONT RAISE


WWEIGHT DECEND IN 2 SECONDS, SHOOT UP IN 1.
C1 DUMBBELL ARNOLD PRESS


D1 DUMBBELL SHOULDER PRESS

MEDIUM 3 12 5-8 FOCUS ON HAVING A NEUTRAL BACK.

WEIGHT REPS DECEND IN 2 SECONDS, SHOOT UP IN 1.
CONTINUED NEXT PAGE

THURSDAY WEEK 1
E1 TRICEP KICKBACKS

F1 OVERHEAD RICEP EXTENTIONS


 
ABS - SHOULDER TAPS


WEIGHT
ABS - BICYCLES

WEIGHT
ABS - V UPS

WEIGHT
THURSDAY WEEK

https://vimeo.com/showcase/7801198 PASSWORD: FITMAS 
HITT - HIGH KICKS

BODY WEIGHT 3 20 NONE NO REST MOVE TO NEXT ONE.
HITT - STAR JUMPS

BODY WEIGHT 3 20 30 SECS NO REST MOVE TO NEXT ONE.
HITT - BURPEES

HITT - BALL PASSES

BODY WEIGHT 3 20 30 SECS REST 90 SECONDS THEN START OVER.

COMPLETE 3 CIRCUITS TOTAL.
FRIDAY WEEK 1
GLUTES FOCUS - VIDEO ALBUM: https://vimeo.com/showcase/7801330 PASSWORD FITMAS 
WARM UP

SEATED ABDC EACH

FROG PUMP EACH
BRIDGE
HEAVY 3 5-8 45 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND

WEIGHT IN 2 SECONDS, SHOOT UP IN 1. FORM
STRAIGHT LINE AT TOP AND HOLD 2 SECONDS.
DO NOT LET GLUTES TOUCH FLOOR
B1 BANDED DUMBBELL HIP THRUST

COME DOWN TO MIDDLE SHINS
C1 BANDED DUMBBELL FROG PUMPS

SECONDS
CONTINUED NEXT PAGE

FRIDAY WEEK 1
D1 DUMBBELL SUMO DEADLIFT

E1 DUMBBELL SPLIT SQUATS


F1 BANDED HIP THRUST
MEDIUM 3 10 E/L 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

BAND HOLD 2 SECONDS
G1 BANDED FIRE HYDRANTS


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

https://vimeo.com/showcase/7801198 PASSWORD: FITMAS 
HITT - HIGH KICKS

HITT - STAR JUMPS

HITT - BURPEES

HITT - BALL PASSES


MONDAY WEEK 2
GLUTES / HAMS - VIDEO: https://vimeo.com/showcase/7828614 PASSWORD FITMAS
WARM UP
BANDED DB 2 12 PER NONE BODY WEIGHT WITH BAND AROUND KNEES

FROG PUMP LEG
BANDED HIP 2 10 IN NONE BODY WEIGHT WITH BAND AROUND KNEES

THRUST EACH

SECONDS
B1 DUMBBELL SPLIT SQUATS

C1 DUMBBELL BANDED HIP THRUST
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.
MONDAY WEEK 2
 
GLUTES / HAMS - VIDEO ALBUM: https://vimeo.com/showcase/7828614 PASSWORD FITMAS
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.

CONTINUED NEXT PAGE

TUESDAY WEEK 2
BACK /BIS - VIDEO ALBUM: https://vimeo.com/showcase/7828627 PASSWORD FITMAS 
A1 DUMBBELL REVERSE FLYS


B1 DUMBBELL ROWS

C1 LONG BAND UPRIGHT ROW


WEIGHT PER ARM DECEND IN 2 SECONDS, SHOOT UP IN 1.
D1 DUMBBELL T BAR ROW ALT


CONTINUED NEXT PAGE

TUESDAY WEEK 2

E1 LONG BAND FACE PULLS

E1 DUMBBELL CURLS

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

WEIGHT
ABS - IN & OUTS


ABS - BICYCLES

TUESDAY WEEK 2
Cardio - should only be done if your goals are weight

CARDIO - VIDEO ALBUM: https://vimeo.com/showcase/7828567 PASSWORD FITMAS 
HITT - JUMPING SPLIT SQUATS


WEIGHT
HITT - STAR JUMPS


WEIGHT
HITT - LUNGE JUMPS


WEIGHT


WEIGHT
HITT - JUMP SQUATS


WEDNESDAY WEEK 2
QUADS FOCUS - VIDEO ALBUM: https://vimeo.com/showcase/7828643 PASSWORD FITMAS 

WARM UP

SQUAT EACH
BANDED ABD X 2 20 SECS NONE BODY WEIGHT WITH BAND AROUND KNEES
SQUAT
A1 GOBLET DUMBBELL SQUAT

B1 DUMBBELL SUMO SQUAT PULSE

C1 BANDED ABDUCTION INTO SQUAT


MEDIUM HOLD 2 SECONDS AT BOTTOM.
BAND
CONTINUED NEXT PAGE

WEDNESDAY WEEK 2
QUADS FOCUS - VIDEO ALBUM: https://vimeo.com/showcase/7828643 PASSWORD FTIMAS 

D1 DUMBBELL STEP UPS

PRESS THRU HEELS
E1 DUMBBELL CURTSY LUNGES


PRESS THRU HEELS


BAND HOLD 2 SECONDS


BAND HOLD 2 SECONDS
THURSDAY WEEK 2
A1 DUMBBELL LATERAL RAISE


B1 DUMBBELL ARNOLD RAISE


WWEIGHT DECEND IN 2 SECONDS, SHOOT UP IN 1.
C1 DUMBBELL CURL INTO PRESS


D1 DUMBBELL ARNOLD PRESS


CONTINUED NEXT PAGE

THURSDAY WEEK 2
SHO /TRIS - VIDEO ALBUM: https://vimeo.com/showcase/7828522 PASSWORD FITMAS  
E1 TRICEP KICKBACKS

F1 DUMBBELL SKULL CRUSHERS


ABS - SHOULDER TAPS


WEIGHT
ABS - PLANKS

WEIGHT SECONDS
ABS - BALL PASSES


WEIGHT
THURSDAY WEEK 2



WEIGHT
HITT - STAR JUMPS


WEIGHT
HITT - LUNGE JUMPS


WEIGHT

WEIGHT
HITT - JUMP SQUATS

FRIDAY WEEK 2
 
GLUTES FOCUS - VIDEO ALBUM: https://vimeo.com/showcase/7828523 PASSWORD FITMAS
WARM UP

KICKBACKS EACH

CLAMS EACH
A1 DUMBBELL SPLIT SQUATS

SECONDS

C1 BANDED DUMBBELL FROG PUMPS


SECONDS
CONTINUED NEXT PAGE

FRIDAY WEEK 2
 
D1 DUMBBELL DEFICIT REVERSE LUNGES






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
BANDED REVERSE X 2 20 IN NONE BODY WEIGHT WITH BAND AROUND KNEES

KICKBACK
EACH

GLUTE BRIDGE EACH
A1 ELEVATED BANDED DUMBBELL GLUTE BRIDGE
LIGHT WEIGHT 3 20 REPS 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

USE A DECEND IN 2 SECONDS, SHOOT UP IN 1.
MEDIUM
BAND
SECONDS

COME DOWN TO MIDDLE SHINS. PRESS
THRU HEELS
C1 DUMBBELL SINGLE LEG HIP THRUST

FLOOR.
CONTINUED ON NEXT PAGE

MONDAY WEEK 1
D1 BALL ROLLOUTS

USE SOCKS OR A MEDICINE BALL


F1 SPLIT SQUATS

BAND HOLD 2 SECONDS
TUESDAY WEEK 3
A1 DUMBBELL SHOULDER PRESS


B1 DUMMBELL LATERAL RAISES

C1 DUMBBELL ARNOLD PRESS


WEIGHT PER ARM DECEND IN 2 SECONDS, SHOOT UP IN 1.
D1 DUMBBELL FRONT RAISE


CONTINUED NEXT PAGE

TUESDAY WEEK 3
SHOULD TRIS - VIDEO ALBUM: https://vimeo.com/showcase/7853902 PASSWORD FITMAS 
E1 DUMBBELL OVERHEAD TRI EXTENSION


E1 DUMBBELL TRICEP KICKBACKS

ABS HITT ON NEXT PAGE
ABS - AB SHOULDER TAPS


WEIGHT
ABS - IN & OUTS


ABS - BALL PASSES


HITT 3
HITT- VIDEO ALBUM: https://vimeo.com/showcase/7853902 PASSWORD FITMAS 
HITT - DIPS

WEIGHT


WEIGHT
HITT - CRAB WALKS


WEIGHT
HITT - BURPEES

WEIGHT
HITT - ALT LUNGES


WEDNESDAY WEEK 3
WARM UP

SQUAT EACH
BANDED WALL SIT 2 20 SECS NONE BODY WEIGHT WITH BAND AROUND KNEES
A1 DUMBBELL STEP UPS

B1 DUMBBELL WALKING LUNGES


C1 DUMBBELL SIDE LUNGES


CONTINUED NEXT PAGE

WEDNESDAY WEEK 3
D1 DUMBBELL SPLIT SQUATS


WEIGHT 5 REPS HEAVY
WEIGHT
DROP SET 5 REPS MEDIUM PRESS THRU HEELS
WEIGHT
5 REPS BODY
WEIGHT
E1 DUMBBELL GOBLET SQUATS


PRESS THRU HEELS


BAND HOLD 2 SECONDS
G1 DUMBBELL FIRE HYDRANTS

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

FRIDAY WEEK 3
A1 CABLE FACE PULLS


B1 DUMBBELL ROWS

C1 LONG BAND BENT OVER ROW

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

D1 LONG BAND LAT PULLDOWN


FRIDAY WEEK 3
E1 LONG BAND BICEP CURLS


F1 DUMBBELL HAMMER CURLS


ABS - DEADBUGS

WEIGHT
ABS - BALL PASSES


WEIGHT SECONDS


WEIGHT
SATURDAY WEEK 3
WARM UP
BANDED GLUTE 2 20 IN NONE BODY WEIGHT WITH BAND AROUND KNEES

BRIDGE EACH

FROG PUMP EACH
A1 DUMBBELL BANDED GLUTE BRIDGE
DROP SET 3 15 REPS 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

5 REPS HEAVY
WEIGHT
5 REPS MEDIUM PRESS THRU HEELS
WEIGHT
5 REPS BODY
WEIGHT
B1 DUMBBELL DEFICIT REVERSE LUNGES


5 REPS HEAVY
WEIGHT
WEIGHT
5 REPS BODY
WEIGHT
C1 DUMBBELL BANDED HIP THRUSTS


5 REPS HEAVY
WEIGHT
5 REPS MEDIUM FORM STRAIGHT LINE AT TOP AND HOLD 2
WEIGHT
5 REPS BODY SECONDS
WEIGHT
SATURDAY WEEK 3
D1 DUMBBELL SUMO DEADLIFT




5 REPS HEAVY
WEIGHT
5 REPS MEDIUM TAKE A WIDE STANCE WITH FOWARD LEAN.
WEIGHT
5 REPS BODY
WEIGHT
F1 BANDED ABDUCTION INTO SQUAT


BAND HOLD 2 SECONDS
SUNDAY - REST DAY 
MONDAY WEEK 4
WARM UP
BANDED SEATED 2 20 IN NONE BODY WEIGHT WITH BAND AROUND KNEES
ABDUCTION
EACH

KICKBACK EACH
A1 DUMBBELL HAMSTRING CURLS

HOLD 2 SECONDS AT TOP


WEIGHT DECEND IN 2 SECONDS, HOLD AT BOTTOM 2
SECONDS, SHOOT UP IN 1. COME DOWN
TO MIDDLE SHINS. PRESS THRU HEELS
C1 DUMBBELL GLUTE BRIDGE


FLOOR FOR CONSTANT TENSION
CONTINUED NEXT PAGE

MONDAY WEEK 4
D1 BANDED DUMBBELL HIP THRUST



F1 DUMBBELL ABDUCTIONS
DROP SET 3 15 REPS E/L 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

5 REPS HEAVY
WEIGHT HOLD 2 SECONDS AT OUTSIDE PUSH.
5 REPS MEDIUM
WEIGHT
5 REPS BODY
WEIGHT
G1 KB SWINGS

WEIGHT
TUESDAY WEEK 4
TRIS / SHO - VIDEO ALBUM: https://vimeo.com/showcase/7881850 PASSWORD FITMAS 
A1 DUMBBELL TRICEP KICKBACKS


B1 DUMMBELL SKULL CRUSHERS

C1 DUMBBELL OVERHEAD TRICEP EXTENSION

D1 DUMBBELL LATERAL RAISE X ARNOLD RAISE

SUPER SET 3 10 REPS 30 SECS THIS IS A SUPERSET, YOU’LL DO ALL REPS IN

LIGHT IN EACH MVOEMENT ONE THEN MOVE STRAIGHT
WEIGHT ONTO MOVEMENT TWO NO BREAKS.
TUESDAY WEEK 4
D1 DUMBBELL CURL INTO PRESS


BOTH MOVEMENTS ARE 1 REP.
D1 DUMBBELL REVERSE FLYS


ABS - REVERSE PLANK


WEIGHT
ABS - SHOULDER TAPS


ABS - CROSS OVERS


WEDNESDAY WEEK 4
WARM UP

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



C1 DUMBBELL CURTSY LUNGES


WEDNESDAY WEEK 4


WEIGHT 5 REPS HEAVY
WEIGHT
WEIGHT
5 REPS BODY
WEIGHT


PRESS THRU HEELS
F1 JUMPING SQUATS

HITT 3 THURSDAY
HITT - STAR JUMPS


WEIGHT
HITT - PLANKS
BODY 3 20 SECS 30 SECS NO REST MOVE TO NEXT ONE.

WEIGHT
HITT - CRAB WALKS


WEIGHT
HITT - BURPEES

WEIGHT
HITT - ALT LUNGES


WEIGHT
HITT - BALL PASSES


FRIDAY WEEK 4
A1 CABLE FACE PULLS


B1 DUMBBELL ROWS

C1 LONG BAND BENT OVER ROW




FRIDAY WEEK 4
E1 LONG BAND BICEP CURLS




HITT ON NEXT PAGE
ABS - DEADBUGS

WEIGHT
ABS - BALL PASSES


WEIGHT SECONDS


WEIGHT
FRIDAY WEEK 4
HITT - STAR JUMPS

HITT - PLANKS
BODY WEIGHT 3 20 SECS 30 SECS NO REST MOVE TO NEXT ONE.
HITT - CRAB WALKS

HITT - BURPEES
HITT - ALT LUNGES

HITT - BALL PASSES


SATURDAY WEEK 4
WARM UP

ABDUCTION EACH

THRUST EACH
A1 DUMBBELL BANDED GLUTE BRIDGE

5 REPS HEAVY
WEIGHT
WEIGHT
5 REPS BODY
WEIGHT


5 REPS HEAVY
WEIGHT
WEIGHT
5 REPS BODY
WEIGHT


5 REPS HEAVY
WEIGHT
WEIGHT
5 REPS BODY SECONDS
WEIGHT
SATURDAY WEEK 4
D1 DUMBBELL SINGLE LEG THRUST




5 REPS HEAVY
WEIGHT
WEIGHT
5 REPS BODY
WEIGHT
F1 BANDED ABDUCTION INTO SQUAT


BAND HOLD 2 SECONDS
SUNDAY - REST DAY 
MONDAY WEEK 5
WARM UP
BANDED GLUTE 2 20 NONE BODY WEIGHT WITH BAND AROUND KNEES
BRIDGE

CLAMS EACH
A1 BANDED DUMBBELL GLUTE BRIDGES

BAND PER SET DECEND IN 2 SECONDS, SHOOT UP IN 1.
LIGHT
HOLD 4 SECONDS AT TOP
AROUND
ANKLES


C1 DUMBBELL DEFICIT REVERSE LUNGES

SECONDS. USE A HEAVY WEIGHT, YOU
SHOULD NOT BE ABLE TO DO 8 REPS!
MONDAY WEEK 5
D1 DUMBBELL ROMANIAN RDL


FORM STRAIGHT LINE AT TOP.. DO NOT
BEND PAST KNEES.


F1 DUMBBELL ABDUCTIONS
DROP SET 3 15 REPS E/L 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

5 REPS HEAVY
WEIGHT HOLD 2 SECONDS AT OUTSIDE PUSH.
5 REPS MEDIUM
WEIGHT
5 REPS BODY
WEIGHT


BAND EACH
SIDE
TUESDAY WEEK 5
A1 BODY WEIGHT DIPS

LIGHT 3 AMRAP 60 SECS FOCUS ON HAVING A NEUTRAL BACK.

B1 DUMBBELL BENCH PRESS

C1 DUMBBELL TRICEP KICKBACKS


D1 DUMBBELL LATERAL RAISE X ARNOLD RAISE

SUPER SET 3 10 REPS 30 SECS THIS IS A SUPERSET, YOU’LL DO ALL REPS IN

LIGHT IN EACH MOVEMENT ONE THEN MOVE STRAIGHT
WEIGHT ONTO MOVEMENT TWO NO BREAKS.
TUESDAY WEEK 5
D1 DUMBBELL CURL INTO PRESS


BOTH MOVEMENTS ARE 1 REP.
D1 DUMBBELL REVERSE FLYS


ABS - CROSS OVERS


WEIGHT
ABS - PLANK IN & OUTS


ABS - V UPS

WEDNESDAY WEEK 5
WARM UP

WALLSIT EACH
BANDED HIP 2 20 SECS NONE BODY WEIGHT WITH BAND AROUND KNEES
THRUST


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

C1 DUMBBELL CURTSY LUNGES INTO SQUAT


WEIGHT IN EACH DECEND IN 2 SECONDS, SHOOT UP IN 1.
MOVEME HOLD 2 SECONDS AT BOTTOM.
NT
WEDNESDAY WEEK 5


WEIGHT 5 REPS HEAVY
WEIGHT
WEIGHT
5 REPS BODY
WEIGHT


PRESS THRU HEELS
F1 DUMBBELL SQUAT INTO ABDUCTION

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

WEIGHT IN EACH DECEND IN 2 SECONDS, SHOOT UP IN 1.
MOVEME HOLD 2 SECONDS AT BOTTOM.
NT
THURSDAY WEEK 5
A1 RENEGADE ROWS

B1 DUMBBELL ROWS

C1 DUMBBELL GOOD MORNINGS




THURSDAY WEEK 5
E1 DUMBBELL BICEP CURLS




ABS - DEADBUGS

WEIGHT
ABS - BALL PASSES


WEIGHT SECONDS
ABS - BICYCLES

WEIGHT
FRIDAY WEEK 5
WARM UP

ABDUCTION EACH

THRUST EACH
A1 DUMBBELL BANDED ELEVATED BRIDGE

5 REPS HEAVY
WEIGHT
WEIGHT
5 REPS BODY
WEIGHT


5 REPS HEAVY
WEIGHT
WEIGHT
5 REPS BODY
WEIGHT


5 REPS HEAVY
WEIGHT
WEIGHT
5 REPS BODY SECONDS
WEIGHT
FRIDAY WEEK 5




5 REPS HEAVY
WEIGHT
WEIGHT
5 REPS BODY
WEIGHT
F1 DUMBBELL SUMO DEADLIFT


BAND HOLD 2 SECONDS
SATURDAY -
YOU SHOULD DO A 1 HOUR WALK, YOGA OR SPRINTS. 

MONDAY WEEK 6
FULL BODY - VIDEO ALBUM: https://vimeo.com/showcase/7933286 PASSWORD FITMAS 
A1 DUMBBELL SUMO SQUATS


YOU SHOULD FAIL ON YOUR LAST FEW
REPS! GO HEAVY!!!
A1 DUMBBELL SPLIT SQUAT

LIGHT WEIGHT 4 20 REPS 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS AND

PER LEG WIDE STANCE, LEAN FOWARD. DECEND IN 2
SECONDS, SHOOT UP IN 1. HOLD 2 SECS
AT BOTTOM.

HEAVY 4 5-8 REPS 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN

WEIGHT 2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 2 SECONDS. DO NOT LET
GLUTES TOUCH FLOOR FOR CONSTANT
TENSION
C1 DUMBBELL SHOULDER PRESS


FORM STRAIGHT LINE AT TOP USE A HEAVY
WEIGHT, YOU SHOULD NOT BE ABLE TO
DO 8 REPS!
MONDAY WEEK 6
FULL BODY - VIDEO ALBUM: https://vimeo.com/showcase/7933286 PASSWORD FITMAS 
A1 DUMBBELL LATERAL RAISES

LIGHT 4 12-15 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

YOU SHOULD FAIL ON YOUR LAST FEW
REPS!
A1 DUMBBELL BENCH PRESS

LIGHT 4 12-15 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

B1 DUMBBELL SINGLE LEG HIP THRUST

LIGHT 4 12 REPS 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN

WEIGHT PER LEG 2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 2 SECONDS. DO NOT LET
GLUTES TOUCH FLOOR FOR CONSTANT
TENSION
C1 BANDED DUMBBELL GLUTE BRIDGE


SECONDS. USE A HEAVY WEIGHT, YOU
SHOULD NOT BE ABLE TO DO 8 REPS!
TUESDAY WEEK 6
A1 BODY WEIGHT DIPS


B1 DUMBBELL OVERHEAD EXTENSION

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

C1 DUMBBELL TRICEP KICKBACKS


D1 TRICEP PULLDOWNS
LIGHT 3 12 REPS 30 SECS THIS IS A SUPERSET, YOU’LL DO ALL REPS IN

WEIGHT MOVEMENT ONE THEN MOVE STRAIGHT
ONTO MOVEMENT TWO NO BREAKS.
TUESDAY WEEK 6
E1 DUMBBELL SKULL CRUSHERS


ABS - CARDIO SHOULD BE SPRINTS FOR 10 MINUTES
ABS - CROSSOVERS

WEIGHT
ABS - BALL PASSES


WEIGHT
ABS - V-UPS


WEDNESDAY WEEK 6
WARM UP

SQUATS EACH
BANDED FIRE 2 20 SECS NONE BODY WEIGHT WITH BAND AROUND KNEES
HYDRANTS
A1 DUMBBELL GOBLET SQUATS



C1 DUMBBELL CURTSY LUNGES


WEDNESDAY WEEK 6
D1 DUMBBELL SIDE LUNGES


PRESS THRU HEELS
E1 DUMBBELL STEP UPS


PRESS THRU HEELS
THURSDAY WEEK 6
BACK & BIS - VIDEO ALBUM: https://vimeo.com/showcase/7933287 PASSWORD FITMAS 
A1 LONG BAND PULL APARTS


B1 LONG BAND WIDE GRIP LAT PULL DOWN


C1 LONG BAND SINGLE ARM ROW

MEDIUM 3 8-10 REPS 30 SECS FOCUS ON HAVING A NEUTRAL BACK.

D1 LONG BAND STRAIGHT ARM LAT PULL DOWN


THURSDAY WEEK 6
BACK & BIS - VIDEO ALBUM: https://vimeo.com/showcase/7933287 PASSWORD FITMAS 
E1 DUMBBELL ROW

WEIGHT E/A DECEND IN 2 SECONDS, SHOOT UP IN 1.
F1 DUMBBELL HAMMER CURL


G1 DUMBBELL CURLS

FRIDAY WEEK 6
WARM UP

ABDUCTION EACH

THRUST EACH
A1 DUMBBELL SUMO DEADLIFT


5 REPS HEAVY
WEIGHT
WEIGHT
5 REPS BODY
WEIGHT


5 REPS HEAVY
WEIGHT
WEIGHT
5 REPS BODY
WEIGHT


5 REPS HEAVY
WEIGHT
WEIGHT
5 REPS BODY SECONDS
WEIGHT
FRIDAY WEEK 6




5 REPS HEAVY
WEIGHT
WEIGHT
5 REPS BODY
WEIGHT
F1 DUMBBELL ROMANIAN DEADLIFT


BAND HOLD 2 SECONDS

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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.

To determine your current “maintenance” intake you should take your

Example: 167 lbs x 13 = 2119 CALS

This is my personal “maintenance” intake.

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/7801171 PASSWORD FITMAS

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

LIGHT 3 20 REPS 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS.

GLUTES / HAMS - VIDEO ALBUM: https://vimeo.com/showcase/7801171 PASSWORD FITMAS

D1 DUMBBELL LEG GURLS

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

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

E1 DUMBBELL DEFICIT REVERSE LUNGES

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.

BACK /BIS - VIDEO ALBUM: https://vimeo.com/showcase/7801187 PASSWORD FITMAS

A1 DUMBBELL REVERSE FLYS

WEIGHT SETS REPS REST COMMENTS / INSTRUCTIONS

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

B1 DUMBBELL UPRIGHT ROWS

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

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/7801187 PASSWORD FITMAS

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 - RUSSIAN TWISTS

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

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

HITT - HIGH KICKS

BODY 3 20 NONE NO REST MOVE TO NEXT ONE.

HITT - STAR JUMPS

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

GLUTES / HAMS - VIDEO ALBUM: https://vimeo.com/showcase/7801171 PASSWORD FITMAS 

GLUTES / HAMS - VIDEO ALBUM: https://vimeo.com/showcase/7801171 PASSWORD FITMAS 

GLUTES FOCUS - VIDEO ALBUM: https://vimeo.com/showcase/7801330 PASSWORD FITMAS 

GLUTES FOCUS - VIDEO ALBUM: https://vimeo.com/showcase/7801330 PASSWORD FITMAS 