21 day challenge :volume vi training guide - … day challenge :volume vi training guide this guide...
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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
contents21 Day Challenge Vol VI - BrittneBabe
03STRETCH
A quick stretch routine you can do before your workout
18POST STRETCH
Post stretch routine after your workout
27PRE AND POST WORKOUT MEALS
What to eat before and after your workout
28TRAINING GUIDE
Print or save to your phone to use ad a guidline. Videos are on the challenge page when logged into your account
STRETCHPerform 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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move hips side to side in rotation
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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 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.
WEEK 1
MONDAY
TODAY IS _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU
FOCUS OF THE DAY
DAY ONE PRE WORKOUT MEAL
POST WORKOUT MEAL
HOW DID YOU FEEL?
• 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
Back Attack
For Weight Loss, Perform the HIIT Routine after your training. No HIIT for Maintenance and Weight Gain
today.
WEEK 1
TUESDAY
TODAY IS _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU
FOCUS OF THE DAY
DAY TWO PRE WORKOUT MEAL
POST WORKOUT MEAL
HOW DID YOU FEEL?
HIIT Workout
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
WEEK 1
WEDNESDAY
TODAY IS _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU
FOCUS OF THE DAY
DAY THREE PRE WORKOUT MEAL
POST WORKOUT MEAL
HOW DID YOU FEEL?
• 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
Booty Pump For Weight Loss, Perform the HIIT
Routine after your training. No HIIT for Maintenance and Weight Gain today.
WEEK 1
THURSDAY
TODAY IS _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU
FOCUS OF THE DAY
DAY FOUR PRE WORKOUT MEAL
POST WORKOUT MEAL
HOW DID YOU FEEL?
HIIT Workout
Cardio and Strength
WEEK 1
FRIDAY
TODAY IS _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU
FOCUS OF THE DAY
DAY FIVE PRE WORKOUT MEAL
POST WORKOUT MEAL
HOW DID YOU FEEL?
• 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
Shoulder and Arms For Weight Loss, Perform the HIIT
Routine after your training. No HIIT for Maintenance and Weight Gain today.
WEEK 1
SATURDAY
TODAY IS _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU
FOCUS OF THE DAY
DAY SIX PRE WORKOUT MEAL
POST WORKOUT MEAL
HOW DID YOU FEEL?
HIIT Workout
Cardio and Strength
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
WEEK 2
MONDAY
TODAY IS _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU
FOCUS OF THE DAY
DAY EIGHT PRE WORKOUT MEAL
POST WORKOUT MEAL
HOW DID YOU FEEL?
• 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
Back and Abs
For Weight Loss, Perform the HIIT Routine after your training. No HIIT for Maintenance and Weight Gain today.
WEEK 2
TUESDAY
TODAY IS _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU
FOCUS OF THE DAY
DAY NINE PRE WORKOUT MEAL
POST WORKOUT MEAL
HOW DID YOU FEEL?
HIIT Workout
Cardio and Strength
WEEK 2
WEDNESDAY
TODAY IS _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU
FOCUS OF THE DAY
DAY TEN PRE WORKOUT MEAL
POST WORKOUT MEAL
HOW DID YOU FEEL?
• 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)
Perform 10 of each exercise with a 15-30 second break in between
Booty Workout For Weight Loss, Perform the HIIT
Routine after your training. No HIIT for Maintenance and Weight Gain today.
WEEK 2
THURSDAY
TODAY IS _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU
FOCUS OF THE DAY
DAY ELEVEN PRE WORKOUT MEAL
POST WORKOUT MEAL
HOW DID YOU FEEL?
• 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
Perform 10 of each exercise with a 15-30 second break in between
Arms and Abs For Weight Loss, Perform the HIIT
Routine after your training. No HIIT for Maintenance and Weight Gain today.
WEEK 2
FRIDAY
TODAY IS _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU
FOCUS OF THE DAY
DAY TWELVE PRE WORKOUT MEAL
POST WORKOUT MEAL
HOW DID YOU FEEL?
• 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
Perform 10 of each exercise with a 15-30 second break in between
Shoulder and Chest
For Weight Loss, Perform the HIIT Routine after your training. No HIIT for Maintenance and Weight Gain today.
WEEK 2
SATURDAY
TODAY IS _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU
FOCUS OF THE DAY
DAY THIRTEEN PRE WORKOUT MEAL
POST WORKOUT MEAL
HOW DID YOU FEEL?
HIIT Workout
Cardio and Strength
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
WEEK 3
MONDAY
TODAY IS _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU
FOCUS OF THE DAY
DAY FIFTEEN PRE WORKOUT MEAL
POST WORKOUT MEAL
HOW DID YOU FEEL?
• 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
Back and Abs For Weight Loss, Perform the HIIT
Routine after your training. No HIIT for Maintenance and Weight Gain today.
WEEK 3
TUESDAY
TODAY IS _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU
FOCUS OF THE DAY
DAY SIXTEEN PRE WORKOUT MEAL
POST WORKOUT MEAL
HOW DID YOU FEEL?
HIIT Workout
Cardio and Strength
WEEK 3
WEDNESDAY
TODAY IS _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU
FOCUS OF THE DAY
DAY SEVENTEEN PRE WORKOUT MEAL
POST WORKOUT MEAL
HOW DID YOU FEEL?
• 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
Booty Pump
For Weight Loss, Perform the HIIT Routine after your training. No HIIT for Maintenance and Weight Gain today.
WEEK 3
THURSDAY
TODAY IS _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU
FOCUS OF THE DAY
DAY EIGHTEEN PRE WORKOUT MEAL
POST WORKOUT MEAL
HOW DID YOU FEEL?
• Push Up - 10 Jumping Jacks • Static Windmill • Kneeling Arm Leg Extension • Plie to punch front – side- front- side • 5 Diamond – 5 wide – 5 tricep • Bicep Curls • Tricep Swings
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.
WEEK 3
FRIDAY
TODAY IS _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU
FOCUS OF THE DAY
DAY NINETEEN PRE WORKOUT MEAL
POST WORKOUT MEAL
HOW DID YOU FEEL?
• 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
Shoulders and Arms
For Weight Loss, Perform the HIIT Routine after your training. No HIIT for Maintenance and Weight Gain today.
WEEK 3
SATURDAY
TODAY IS _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU
FOCUS OF THE DAY
DAY TWENTY PRE WORKOUT MEAL
POST WORKOUT MEAL
HOW DID YOU FEEL?
HIIT Workout
Cardio and Strength
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 !
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