Training Guide Six

21 Day Challenge :Volume VI Training Guide

This guide is to be used independently at your own risk. As a reminder please consult with your physician before beginning any new fitness regimen

contents 21 Day Challenge Vol VI - BrittneBabe

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STRETCH

POST STRETCH

A quick stretch routine you can do before your workout

Post stretch routine after after your workout

27 PRE AND POST WORKOUT MEALS What to eat before and after your workout

28 TRAINING GUIDE Print or save to your phone to use ad a guidline. guidline. Videos are on on the challenge page when logged into your account

contents 21 Day Challenge Vol VI - BrittneBabe

03

18

STRETCH

POST STRETCH

A quick stretch routine you can do before your workout

Post stretch routine after after your workout

27 PRE AND POST WORKOUT MEALS What to eat before and after your workout

28 TRAINING GUIDE Print or save to your phone to use ad a guidline. guidline. Videos are on on the challenge page when logged into your account

STRETCH Perform a quick warm up routine before you stretch (3-5 minutes) Some examples are jump rope, jogging in place or jumping jacks. Stretching before a workout allows you to loosen the muscles you will be working to lower your chance of injury. The muscles stretched should be in the motion of the workout you will complete. Breathe from your stomach during sets. This will allows you to take in more breath and fill your diaphragm. Breathing during exercise will help you increase your sets and performance. Here is an example of a stretching routine you can use daily

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Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

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move hips side to side in rotation


POST STRETCH Stretch After your workout!

POST STRETCH Stretch After your workout! - Increase your flexibilty - Decrease muscle pain - Cools your body down slowly - Improves circulation

...and many more

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Pre and Post Workout Meals Have a fruit and a dairy (sugar, protein and carbs designed to give you energy) before your workout and a protein packed meal

Pre and Post Workout Meals Have a fruit and a dairy (sugar, protein and carbs designed to give you energy) before your workout and a protein packed meal within 30 minutes after your workout. These should be taken from your suggested daily servings. If you are feeling dizzy have a banana (contains carbs and sugar and will help replenish your body). Also drink an additional bottle of water.

Back Attack For Weight Loss, Perform the HIIT Routine after your training. No HIIT for Maintenance and Weight Gain today.

• Lying Side Raise • Wide Grip Row • Single Lateral Ceilings • Dumbbell Pendulum Rotation • Russian Twists • Cobra • Cobra Alt. FLy Perform 10 of each exercise with a 15-30 second break in between

Cardio and Strength There is only one HIIT workout included with the challenge. For more routines, visit BrittneBabe.com to purchase the Sweat it Off Bundle Program

HIIT Workout

Booty Pump For Weight Loss, Perform the HIIT Routine after your training. No HIIT for Maintenance and Weight Gain today.

• Abduction • Abduction in Bridge • Side to Side Squat • Standing Side Leg Kick (both legs) • Skater Floor Touch • Alternating Bent Toe Touch - High Knee Touch • Squat - Alternating Toe Touch • Static High Kick

Perform 10 of each exercise with a 15-30 second break in between

Cardio and Strength

HIIT Workout

Shoulder and Arms For Weight Loss, Perform the HIIT Routine after your training. No HIIT for Maintenance and Weight Gain today.

• Front Raise • Underhand Slight Cross Body Front Raise • Standing Chest Press to Side Extension • Lying Chest Around the World • Lying Dumbbell Rest • Bicep Curls • Dead Push Up - Alternating Crunch Perform 10 of each exercise with a 15-30 second break in between

Cardio and Strength

HIIT Workout

Active Rest Day Sunday is Rest Day! Today is the perfect day to get in some sort of physical activity to keep you focused on your fitness goals

Back and Abs For Weight Loss, Perform the HIIT Routine after your training. No HIIT for Maintenance and Weight Gain today.

• Kneeling Fly • Alt. Bent Pull • Single Leg Deadlift Lunge (both sides) • Bridge Hold Hammer • Hollow Hold Crunch • Plank Row Back • T Extension Perform 10 of each exercise with a 15-30 second break in between

Cardio and Strength

HIIT Workout

Booty Workout For Weight Loss, Perform the HIIT Routine after your training. No HIIT for Maintenance and Weight Gain today.

• Alternating Squat Hold Side Leg Lift • Back, Side, Front Tap • Standing Side Leg Kick (both legs) • Squat Walk Up and Down • Squat Floor Tap - Tip Toe Side to Side Jack • Squat and Alternating Knee Crunch • Single Leg Bridge Reach (both sides)


Arms and Abs For Weight Loss, Perform the HIIT Routine after your training. No HIIT for Maintenance and Weight Gain today.

• Hammer Curls • Bicep curl with alt press • Pushup to Inchworm • Alt. Narrow to Wide Curl • Sitting Tricep Dip with Leg Up • Push Up - 10 Jumping Jacks • Dumbbell Roll Up


Shoulder and Chest For Weight Loss, Perform the HIIT Routine after your training. No HIIT for Maintenance and Weight Gain today.

• Single Arm Shoulder Press • Sitting Chest Press • Rotating Shoulder Press (just made up) • Squat Hold Twist Press • Sitting Bicep Curl • Squat Hold Twist Punch • Dead Push Up - Alternating Crunch


Cardio and Strength

HIIT Workout

Active Rest Day Sunday is Rest Day! Today is the perfect day to get in some sort of physical activity to keep you focused on your fitness goals

Back and Abs For Weight Loss, Perform the HIIT Routine after your training. No HIIT for Maintenance and Weight Gain today.

• Wide Pushup to hold (down close to floor) • Lunge Pull back to sky • Lateral Ceiling • Dumbbell Hug • Palms Up row back • Extended Inchworm • 4 Oblique Twist to 4 Reverse Single Leg Crunch Perform 10 of each exercise with a 15-30 second break in between

Cardio and Strength

HIIT Workout

Booty Pump For Weight Loss, Perform the HIIT Routine after your training. No HIIT for Maintenance and Weight Gain today.

• Side Lunge to Deadlift • Squat into Burpee • Crossover Walking Lunge • Diagonal Curtsy • Dumbell Raise All the Way Up to Squat (Video on demand) • Lying Leg Lift • Booty Burn – Heel Up first • Booty Burn – Knees Bent Perform 10 of each exercise with a 15-30 second break in between

Arms For Weight Loss, Perform the HIIT Routine after your training. No HIIT for Maintenance and Weight Gain today.

• Push Up - 10 Jumping Jacks • Static Windmill • Kneeling Arm Leg Extension • Plie to punch front – side- frontside • 5 Diamond – 5 wide – 5 tricep • Bicep Curls • Tricep Swings Perform 10 of each exercise with a 15-30 second break in between

Shoulders and Arms For Weight Loss, Perform the HIIT Routine after your training. No HIIT for Maintenance and Weight Gain today.

• Kneel Up • Lateral Bend w/ Lateral Lunges and Overhead Reach • Static Windmill • Kneeling Arm Leg Extension • Rocking Plank • Up, Down Plank to Donkey Kick • 5 Push Up - 10 Jumping Jacks Perform 10 of each exercise with a 15-30 second break in between

Cardio and Strength

HIIT Workout

Active Rest Day Sunday is Rest Day! Today is the perfect day to get in some sort of physical activity to keep you focused on your fitness goals !

Training Guide Six

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