6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
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6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
DISCLAIMER This book has been by wri/en by Rachel Dillon, Founder & Director of Global Fitness Pty Ltd [ACN: 611 288 834, ABN: 57611288834] trading as Bodies by Rachel. [Rachel’s QualificaRons: Cert III & IV in Fitness, Accredited CerRficate of NutriRon.] Design, images & text © Rachel Dillon 2016. All rights reserved. No part of this publicaRon may be reproduced, stored, or transmi/ed, in any form or by any means, electronic, mechanical, photocopying, recording and/or otherwise without the prior wri/en permission of the author. Individuals acknowledge that while partaking in any workout acRvity contained in this program that Bodies by Rachel is not responsible for any loss or damage with relaRon to same. Individuals understand that this program is not tailored to suit any personal injuries, health problems or any other problems that could be aggravated with exercise; and that it is their personal responsibility to consult with a physician prior to and regarding parRcipaRon in the workouts in this program. Individuals fully understand that the materials and informaRon contained in this program are for general health improvement and should not be subsRtuted for medical advice. If injury does occur as a result of parRcipaRng in the workouts in this program, the individual forever releases Bodies by Rachel from any claims, demands and causes of acRon as a result of the individual’s voluntary parRcipaRon, and from any liability (including liability for their negligence or negligence of others) now or in the future for condiRons that the individual may obtain. Individuals are fully aware and agree to assume full responsibility for any risks, injuries of damages, known or unknown, which might be incurred as a result of parRcipaRng in the workouts in this guide. Bodies by Rachel should not be held liable for the interpretaRon or use of the informaRon and material provided in this program. Before undertaking any physical exercise or training regime, Bodies by Rachel recommends consulRng professional advice for a pre-medical check/clearance to ensure you are fit and able to carry out all exercises involved. If you hold any exisRng injuries, we suggest geang approval from your GP or physio upon parRcipaRng in any exercises which may aggravate injury. If injury does occur, stop immediately and apply basic first aid before referring to a doctor. Safety always comes first! Please make sure you learn correct techniques before undertaking any exercises involved in this program. Not only will correct techniques minimise chance of injury, but also engage muscles correctly maximising results.
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6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
Our Clients Did It
You Can Too! See what everyone is saying about
Bodies By Rachel on Page 7 of this eBook!
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6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
CONTENTS What To Expect In This eBook ……………………………………………………………………………………………………………………… Page 6 TesNmonials from BBR Girls ……………………………………………………………………………………………………………………….… Page 7 NutriNon …………………………………………………………………………………………………………………………………………………….… Page 9 Sample Meal Plan ……………………………………………………………………………………………………………………………………..… Page 11 Recipes ………………………………………………………………………………………………………………………………..……………………… Page 13 Exercises …………………………………………………………………………………………………..………………………………………………… Page 19 The Importance of Goal SeVng ……………………………………………………………………………………….………………………… Page 28 SelecNng the Right Personal Trainer …………………………………………………………………………………………………………… Page 29 What’s Next? ……………………………………………………………………………………………………………………………………………… Page 31
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THANK YOU FOR BEING HERE! Welcome to your exclusive One Week Sneak Peak at my brand new 6 Weeks To Lean Legs & A Toned Booty online training program!
This year I have commi`ed myself to helping as many women achieve their fitness and lifestyle goals as possible!
It’s my number one goal to give women, just like you, the tools to not only get great results, but to also understand how to create a healthy balanced lifestyle at the same Nme! By teaching you the principles needed to achieve a posiNve lifestyle change, you will be able to maintain the results you’ll achieve from my program whether I’m there to guide you or not.
This One Week Sneak Peak at my brand new 6 Weeks To Lean Legs & A Toned Booty online training program will give you an insight to the techniques and secrets that lead me to my stage condiNon to win my WBFF Pro Card (taking out 1st Place!).
But more specifically, I am going to focus on helping you to build Nght toned legs and a great booty which is my favourite to train! These are the same techniques I use to transform hundreds of girls lives just like you! The best part is, it is more easily achievable than you could possibly think!
The core reason why I love what I do is watching my clients turn into fit, strong and confident women. It’s not just watching their bodies transform but also what it does for them on the inside.
Living a fit and healthy lifestyle is not just about looking good but also feeling great. It’s important to love your body and feel confident and strong.
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6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
WHAT TO EXPECT IN THIS EBOOK This eBook gives you a peek into new my up and coming online program 6 Weeks To Lean Legs & A Toned Booty! This new program will be based solely on guiding you ladies on how to sculpt and tone your legs and booty! This guide has been wri`en for women who are looking to challenge themselves and make posiNve changes to their bodies and fitness levels. What sets this program apart is that I will personally be on the journey with you and you will have direct access to me 24/7 while undertaking the program! This sample eBook will give you a taste of exactly what to expect over your 6 week journey once you have signed up.
Inside this ebook, you will find…
✓ ✓ ✓ ✓ ✓ ✓ ✓
TesNmonials from current BBR Girls NutriNonal Advice Sample Meal Plan Recipes 1 Week of Workouts With Video DemonstraNons Guide to Goal SeVng The Top 6 Things You NEED To Know Before SelecNng the Right Personal Trainer!
This program is targeted at all fitness levels. You have the ability to push yourself as hard as you can at the level you are at. If you are finding something too easy, increase your weights.
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TESTIMONIALS FROM BBR GIRLS
Danielle, QLD I started BBR because I had put on a lot of weight over a 6 month period, I was extremely unhappy in myself with my appearance and self-confidence!! I remember going into my first weigh in and being highly shocked with my body composiRon, because of that I was more embarrassed and nervous to start my first session! That changed instantly with my first session, I felt welcomed to the BBR family! I have now done 3 rounds of BBR this being my 4th and I will conRnue to do so, as my partner says ... BBR gals do it be/er!!
Kimberley, QLD I honestly couldn't be happier with my results from Bodies by Rachel. Rach and Jaryd provide you with constant help and advice whilst puang you through intense training sessions that you know will give you results. The meal plans that are set can be maintained on a long term basis without the feeling of being on a 'diet'. BBR has now become part of my lifestyle and I couldn't imagine life without the amazing people and trainers. If you haven't given BBR a go, I would recommend it 110%. Along with amazing results you make lifelong friends and surround yourself with extremely moRvaRng and passionate women.
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Kylie, QLD Deciding to train with Bodies by Rachel has completely changed the way I look at training and nutriRon. Rachel has shown me how to eat properly and I find it’s now a lifestyle not a diet. The changes both physically and mentally have been incredible, I couldn’t be happier. Rachel is so passionate about helping me achieve my goals and has helped me discover a newfound confidence.
Laura, QLD For me, joining BBR was one of the hardest decisions to make as I had become complacent and had lost all moRvaRon when it came to fitness. I was so nervous and terrified of what people would think of me but aier a lot of convincing from my friends, including Rach, I decided to give it a go. Aier the very first session, as difficult as it was, I felt amazing. Physically I was exhausted but I had done it. And I couldn't wait for the next session. That was round 1 and I've been a part of the BBR family ever since. Over the last year, not only has my fitness improved, but I've become a stronger, confident, happier and determined version of myself and I am so grateful to Rach and Jarryd for everything they have done. And of course 'BBR girls do it be/er'!
check out my instagram for more amazing booty transformations
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nutrition
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NUTRITION Girls, let’s talk Nutrition! What is more important than nourishing the body you’re in? You only have one, so it is criNcal you understand exactly how to fuel your body for maximum performance! There is so much misinformaNon out there these days, it can become a li`le overwhelming.
“
YOU WOULDN’T PUT CHEAP AND NASTY PETROL INTO YOUR LUXURY CAR, SO WHY WOULD YOU FEED YOUR BODY JUNK AND EXPECT IT TO RUN OPTIMALLY?
Great Nutrition Will …
✓
Increase energy levels
✓
Boost your immune system
✓
Help with muscle recovery
✓
Give you glowing skin/hair/nails
✓
Enhance your mood
✓
Nourish your internal organs
✓
Burn fat
✓
Help to get your body run opNmally
✓
Boost your metabolism
✓
Build lean muscle
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sample meal plan
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sample meal plan
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recipes
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6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
Recipes
guilt free food you’ll love
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Recipes
guilt free food you’ll love
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Recipes
guilt free food you’ll love
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Recipes
guilt free food you’ll love
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6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
exercises
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EXERCISES Girls, let’s talk exercises ! Are you ready for BBR’s 7 day workout rouNne to leaner legs and a toned booty?
My ulNmate goal is to get you fit, strong and confident. Living a fit and healthy lifestyle is not just about looking good but also feeling great.
It’s important to love your body and feel confident and strong. That’s what has driven me to create this eBook.
To achieve the best results in these 7 days, you have to commit to it 100%!
Make the commitment to complete the enNre week of workouts and give it your all! You owe it to yourself!
I promise it will be worth it! I know this will challenge you, but you know what they say:
If it doesn’t challenge you, it won’t change you !
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EXERCISES Reference table : The following is Exercise Reference Table explains all of the abbreviaNons I refer to inside each of the workouts.
What you’ll need : You’ll need access to a gym to complete these workouts.
How many days will i be exercising ? You’ll be exercising on Monday, Tuesday, Wednesday, Thursday, Friday & Saturday. There are no exercises for Sunday. Instead, I recommend you go for a light walk and stretch to help your body recover from the week’s exercises.
What is tempo ? Tempo is the speed of the movement. For example, for Squats it reads 3030 you are to count 3 seconds down and then 3 seconds up. DB Laying Hamstring Curls is 2010 being 2 seconds down and 1 second up. The first number is always the muscle lengthening and then second number is the muscle shortening or contracNng.
R e f e re n ce :
E x p l a n at i on :
Set (A1, A2 etc.)
These numbers and le`ers represent which exercises go together. For example A1 is to be tri-se`ed with A2 and A3. B1 is to be super-se`ed with B2 etc.
Sets
How many Nmes you are to complete the exercises. For example A1, A2 and A3 are to be completed 4 Nmes through.
Reps
The amount of Nmes you do the specific exercise. For example you are asked to do 15 squats and 20 Romanian Deadlims.
Tempo
Tempo is the speed of the movement. For example for Squats you are to count 3 seconds down and then 3 seconds up. Romanian Deadlims are 2 seconds down and 2 seconds up.
Comments
Tips to remember when performing the exercise .
BB
Barbell
DB
Dumbbell
W W W. B O D I E S B Y R A C H E Ke`lebell L.COM.AU KB
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Monday legs
WATCH NOW ≫ Se t
Se ts
R e ps /
E x e r ci s e
Te mpo
Comme n t s
Time A1
4
15
BB Squats (wide feet)
3030
A2
4
20
Squat pulses
1010
Stay nice and low!
A3
4
12
BB Romanian Deadlims
2020
Back straight, shoulders back!
B1
4
12
DB Laying Hamstring Curls
2010
Keep hips pinned into bench
B2
4
10/leg
1 Leg Glute raises
2020
C1
4
10
Hamstring medicine ball curls
2020
C2
4
10/leg
DB Bulgarian Split Squats
2020
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Make sure you front knee doesn’t come over your toe line! PAGE 21
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Tuesday
HIIT
WATCH NOW ≫ What to do : Each round will last 30 seconds, with 10 seconds transiNon Nme to the next exercise & then a 90 seconds rest in between rounds. You will be compleNng 4 rounds in total.
Each round includes : Skipping
Thrusters
KB swings
TRX jumps/Squat jumps
Push up
Box jumps
Sit ups
V-Sits
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Wednesday
core
WATCH NOW ≫ What to do :
Finish with :
Each core exercise will last 30 seconds, quick
Once you have completed all 4 rounds, finish
transiNons with no rest between exercises. 30
with the following sets of sprints:
seconds rest between rounds. Complete 4 rounds.
30 second sprint with 30 seconds rest x 3
Each round includes : Reverse Crunches
Leg raises
Bicycles
Spider mans
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40 second sprint with 20 seconds rest x 3 50 second sprint with 10 seconds rest x 3
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Thursday
legs & glutes
WATCH NOW ≫ What to do : Spend 40 seconds on each staNon and then 10 seconds transiNon Nme between staNons, followed by a 60-90 seconds in between rounds. You will be compleNng 3 - 4 rounds in total and finish with a 2 minute wall sit.
Each round includes : One legged Step Ups (each side)
BB Squats
Plate Ins and out jumps
DB Standing lunges
Jumping lunges
DB/BB Thrusts
Double legged bounds
KB Sumo Squats
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Friday
pylos & booty training
WATCH NOW ≫ Se t
Se ts
R e ps /
E x e r ci s e
Te mpo
Comme n t s
Time A1
3
10/Leg
Unweighted Jumping Bulgarian Split Squats
2010
A2
3
15
Goblet Squats
2020
A3
3
20
Low Frog Jumps
1010
A4
3
15/Leg
Resistance band side kicks
2020
B1
3
20 sec
Kick backs
Ankle weights required
B2
3
20 sec
Straight leg kick ups
Ankle weights required
B3
3
20 sec
Up and across
Keeping leg straight coming up high in centre then across down each side
W WB4 W. B O D I E S B3Y R A C H E L20 .CO M.AU sec
Straight leg kick out side
Resistance band required
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Saturday hiit
WATCH NOW ≫ What to do : Reps per exercise:
18,
15,
12
Rest per exercise:
As li`le rest as possible.
Rounds:
3
Goal is to get through as quick as you can!
Each round includes : Bike sprint (30 seconds)
Weighted burpee
Dips
Bent over rows
Tricep press
Dead lims
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Push ups
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Woo! You did it ! keep reading for to see the bonus content . . .
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THE IMPORTANCE OF GOAL SETTING Why is goal setting so important? Without goals, what are we aiming for? SeVng goals gives us a sense of direcNon and drive. It gives us something to focus on and conNnuously work towards reaching. Making a lifestyle change isn’t always easy! We understand that! Our goal for you is to give you the very best chance in making these posiNve changes and creaNng new habits and rituals to live a more fulfilling and posiNve life. We will help you transform not only your body, but your mind and spirit as well! There is a reason why you are reading this, and why we are here together today. There is some area of your life that you would like to improve. Everyone has something they would like to improve about themselves or their quality of life around them.
Smart Goal Setting . . . S – Specific [Goals must be specific, not generalised eg. lose weight – If you lose 100g then you have achieved that goal, so then do you give up??] M – Measurable [Make sure you are able to measure how you are progressing towards your goal] A – A`ainable [Set goals you know you are able to reach] R – RealisNc [Are the goals you have set realisNc to achieve in the Nmeline you have set?] T – Timely [Set a date that you MUST achieve this goal by. This is a great way to keep you accountable too and track your progress against.]
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SELECTING THE RIGHT PERSONAL TRAINER 6 things you need to know . . . I understand my style of training is quite intense and may not be for everyone, and that some people like to take an easier opNon – which is fine! But I cannot guarantee those girls results. But what I do wish for EVERY girl is that you know exactly how to choose a great trainer or mentor whether that is myself or not. There is nothing I hate more than hearing all of those disastrous stories of how girls spend their hard earned money and precious Nme, only to be led down the wrong path and taught bad habits and techniques that leave them in just as bad or worse of a posiNon as they were when they started.
Below I have listed my top 6 things your trainer must do for you . . . 1. Really, and I mean REALLY understand the importance of nutriNon! Make sure they have a cerNficaNon in nutriNon – just a personal trainer cert III & IV is not suffice these days! Sad to say but there is too many trainers these days recommending terrible nutriNonal advice and doing their clients more harm than good! 2. They MUST help you to understand nutriNon yourself. If they cannot do that, chances are they don’t know themselves. The goal is to be able to live a healthy maintainable lifestyle yourself so that you don’t need someone looking over your shoulder 24/7 telling you what you can and cannot eat. You should walk away at least understanding the basics of nutriNon of what macronutrients and micronutrients are and how to use them effecNvely to fuel your body. 3. Explain nutrient Nming (what foods to eat at what Nmes each day according to your daily acNvity) This plays a MAJOR role in your recovery and performance whether you are looking to tone up, build muscle or drop body fat. 4. Incorporate weights and different styles of training into your program. Resistance training does wonders for the body. Your programs should always be fresh and non-repeNNve. 5. Make it personal! It’s called personal training for a reason! You don’t just want to be another number. We are always reachable around the clock for our girls which I believe is how it should be. Your trainer should be with you every step of the way. If they like their space and don’t want you contacNng them outside of sessions, maybe they should look for a new job. 6. Work with you on developing an unbreakable mindset. Without a great mindset, you are doomed for failure. If your trainer really wants the best results for you, they will help to put you in a state of mind where no workout is too hard but instead you will embrace the challenge driving to achieve your end goal in mind!
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What’s next rachel?
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Where to from here Rachel? if you loved this sneak peak . . . And you're looking to achieve the lean legs and toned booty you’ve always wanted, then I'd love nothing more to help you achieve this with my full course...
6 weeks to lean legs & a toned booty . . . I’d like to invite you on an exclusive 6 week online journey where I will personally work with you every step of the way to help you achieve the lean legs and toned booty you’ve always wanted!
No ma`er where you are in the world, this challenge can work for you! Interested? Keep reading to learn more.
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What’s included in the 6 week program rach?
✓6 Weeks Worth of Workouts
3 x weighted leg and booty sessions, 1 x plyometric
✓Prizes to be won!
First place wins $500 Cash + a Customised Meal
and booty toning session, 1 x full body HIIT
and Training Program + a Sports Supplement Pack
session, 1 x upper body HIIT session
PLUS there will be runner up prizes!
✓7 Day Meal Plan ✓My BBR Nutrition guide ✓My BBR Recipe Book
With over 50 amazing healthy recipes
✓Professional Supplement
Advice
✓Exclusive Access To My Private
Training Platform
✓Weekly Check Ins With Me!
Where I will monitor your progress with with progress pictures and measurements!
✓Access to my Private Facebook
Forum Where we will all interact together!
✓My Guide to Effective Goal
Setting
✓I'll be doing it with you !
Complete With Video DemonstraNons
I will also give my personal details so you can contact me whenever you need my help . . .
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how do i get started ? 6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
Please click here to get started with my 6 Weeks To Lean Legs & A Toned Booty Program!
LET'S GO! ≫
BBR's 100% Money Back Value Guarantee We are so confident that you will absolutely LOVE this program, that if you don't agree for any reason and can't see the enormous value included in the program, we will give you a 100% refund. No questions asked!
check out my instagram for more amazing booty transformations
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Copyright © 2016 BODIES BY RACHEL All Rights Reserved. No part of this publicaRon may be reproduced,
stored in a retrieval system or transmi/ed in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior wri/en permission of Bodies By Rachel.
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