LBC Female 2018 H PDF
LBC Female 2018 H PDF
CONTENTS
4
Our step-by-step plan that will help you
get into the best shape of your life
8
Simple tricks and tips to help you
succeed!
11
Everything you need to know about
macro and micro-nutrients!
HOW TO MEASURE
PROPORTIONS
24
SAMPLE MEAL PLAN
29
We provide a full list of acceptable foods
so there is no confusion!
30
RECIPES
32
TRAINING
36
Weeks 1-12 training programs split into
progressive phases!
APPENDIX
138
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WELCOME TO THE
4 IN PARTNERSHIP WITH
THIS PROGRAM
WORKS
FOR THE FOLLOWING REASONS:
• It stimulates your metabolism while you reduce body fat
• You don’t have to go hungry while on this program
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YOUR JOURNEY
BEGINS!
We are here to provide you with the right information;
the same approach to food and fitness that we used
2017 40 - 49 DIVISION WINNER:
STEPHENIE ATKINS
in our own transformations. This approach has
proven to work time and time again with all levels of
fitness. The key to your success will be the amount of
effort and dedication that you are willing to provide to STEPHENIE LOST 12 POUNDS AND AN IMPRESSIVE
reach your goals. We can give you the tools and this
10% BODY FAT!
challenge to serve as motivation, but the true key to
success will be all your own. We are here to tell you
that if you see this through to the end, you CAN and
WILL get into great shape.
6 IN PARTNERSHIP WITH
“DETERMINATION WILL GET YOU THROUGH THIS”
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TIPS FOR SUCCESS
1. 2.
COOK AND STORE YOUR PLAN AHEAD
MEALS IN ADVANCE This is essential if you’re going to
We all prefer to eat foods made from succeed. Take a few minutes the night
fresh ingredients but in those times before to determine what foods you
that you can’t prepare your meals will consume the next day. Keeping a
immediately, having cooked and frozen meals on hand will food log will help make future planning easier. Try using free
prevent slip-ups. software like FitDay® or MyFitnessPal.
3. 4.
PACK A COOLER WHEN EATING OUT, PLAN
Always pack a cooler with food and AHEAD
carry it with you when you are out Familiarize yourself with menus from
and about or at work. Some examples various restaurants, and try to pick
of what to pack are: baked fish fillets restaurants that serve menu items
and baked yams cooked the night before, oatmeal, protein compatible with the Lean Body® Challenge™. If you have
powder, broiled chicken breasts, low-fat cottage cheese, your meal selected before you arrive, no need to look at
fresh fruit and vegetables. the rest of the menu. It’s a great way to avoid temptation.
Speaking of temptation, say “no thanks” to the chips or
bread while you wait. When ordering salad, ask for low-fat
or no-fat dressing and request for it ‘on the side’. Another
option is to simply request lemons and opt out of dressing
all together.
8 IN PARTNERSHIP WITH
5. 6.
DRINK PLENTY OF WATER INVEST IN A FOOD SCALE
Keeping your body hydrated will Without weighing or measuring your
help flush out toxins, improve your food, it’s hard to know how many
performance in the gym and suppress calories you are consuming. We
your appetite. The average sedentary often underestimate or overestimate
adult should consume 2.2 to 3.0 liters, about 75–101 portions. Food scales are fairly inexpensive and after you’ve
ounces. This is approximately 9 to 13 cups per day. An used it for a few weeks; you will likely be able to guess
athlete who participates in a workout program should drink portion sizes with more accuracy.
about 8 additional ounces per 25 pounds of body weight,
or a gallon of water a day (128 ounces).
7. 8.
EAT EVERY FEW HOURS TAKE A GOOD
Although there is no science to prove MULTI-VITAMIN AND
that eating frequent meals speeds
up the metabolism, it does go a long
ESSENTIAL FATTY ACIDS
Find a good multi-vitamin especially
way to help maintain energy. Calories
for women, such as Lean Body®
are energy. What you consume will determine the kind
Multi-Vitamin. Essential fatty acids are necessary because
of energy you feed your body and how long you wait will
we must get them through our diet and that’s not always easy
determine how much your body needs from meal to meal.
to do on a daily basis. EFAs support hormone health, reduce
Eating every few hours will ensure that you have enough
inflammation and are good for your heart.
fuel at any given time.
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10 IN PARTNERSHIP WITH
CHOOSING LEAN BODY
FOODS
All you’ve got to remember about healthy eating is what, how much, and when. Let’s
start with a basic meal. Imagine your dinner plate divided into parts as seen below:
Healthy
Fats
WHOLE
GRAINS
VEGETABLES
HEALTHY
PROTEIN
FRUITS
This diagram includes the major whole-wheat pasta, and brown rice. The Lean Body® Meal Plan is based on
macro-nutrients that your body uses The third wedge is vegetables – the the balanced intake of theses major
for energy and repair. unlimited food. Eat plenty of categories of nutrients: healthy
green vegetables and the more protein, whole grains, vegetables, fruits
The first wedge is healthy protein – variety the better. The final wedge and healthy fats. The macronutrients
try to choose fish, poultry, beans, and is fruits – due to higher sugars, these supplied in these foods give your body
nuts. Limit red meat and cheese; are optimal in the morning or what it needs for energy and repair.
avoid bacon and processed post-workout with a protein shake. So let’s talk about each of these parts
meats. The second wedge holds And, yes, there is room for healthy in a bit more depth.
your whole grains – eat items fats – have a bit at each meal, unless
such as whole-wheat bread, already included in the rest of
your meal.
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HEALTHY PROTEINS LIST:
PROTEIN: Portion size female 5 oz
builds muscle, so the Lean Body® Meal Plan includes plenty CHICKEN BREAST
of protein. It’s important to build your meal plan with a
- boneless/skinless white-meat chicken
foundation of protein because protein stabilizes blood sugar
fresh or water-packed
(thereby easing cravings), feeds muscle tissue, and revs up
your metabolism. It is also the only macronutrient that supplies FISH
nitrogen, which your muscles need to function properly.
- tilapia
- red snapper (pacific)
- mackerel
- halibut
- canned light tuna (water)
- salmon steak (wild)
- rainbow trout (wild)
- sardines (in oil)
- anchovies
SHRIMP
PROTEIN POWDER
WHOLE EGGS OR EGG WHITES
BEEF - LIMIT RED MEAT
- top sirloin steak
- top round steak
- bison
TURKEY
- ground (extra lean)
- skinless breast
- nitrate-free deli turkey
CHICKEN
- skinless breast
- nitrate-free deli chicken
See Appendix B for a complete list of proteins
For vegan protein options see Appendix B1
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DAIRY LIST
PORTION
DAIRY
SIZE
COTTAGE CHEESE
(low fat or fat-free)
½ cup
ALMOND MILK or
SOY MILK 1 cup
(unsweetened)
GREEK or NON-
FAT YOGURT ½ cup
(low sugar)
You’ll want to be careful with oily fish, protein which moves through the consumed in this country. If you need a
such as salmon, while you’re just body slowly and satiates your appetite. meat fix, choose the leanest cuts—but
starting out—there’s a bit more fat than Casein is also very high in amino acids keep in mind that only a small handful
other fish. It is recommend to not eat that support muscle tissue and prevent of cuts fall into that category. You
oily fish more than a couple of times a muscle breakdown. Liquid egg whites should limit fatty sources of protein,
week. in the carton are another great including beef, pork, lamb and other
Fat-free cottage cheese is great source of protein. They’re simply de- meat products because of their high
because it contains casein, a milk shelled pasteurized eggs. content of unhealthy saturated fats.
There are some sources of protein
you want to avoid. Beef is way over-
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CARBS: by accident; it’s insulin management by default. Get rid
of the carbs—and by extension, much of the sugar—and of
BRAINS AND MUSCLE FUEL course your body won’t need to release as much insulin.
Carbohydrates need a better public relations team. The truth is not all carbs are bad. Simple, or refined,
carbs—like cakes, white bread, crackers, cookies and
There is no macronutrient that’s been more vilified than
products made from flour and sugar—yeah, they deserve
poor old carbs. Even fat—the nutritional super villain—has
the bad rap. But complex, or unrefined, carbs—for example,
enjoyed a popularity boost thanks to a resurgence of the
yams, lentils, oatmeal—are unfairly tarred with the same
Keto diet. But all types of carbs have been lumped into one
brush. These good carbs will not only give you the energy
group and blamed for the weight epidemic that’s rolling
you need all day long, but they’ll also help you burn fat.
across the nation.
That’s a shame, because your brain runs on carbs. The What separates good carbs from the bad? Most refined
brain needs a certain amount of glucose—a fancy term (bad) carbs are converted to sugar very quickly, which
for the sugar found in your blood—to function properly. If it’s means you get a quick burst of energy that also dies
not getting it from carbs in your diet, your body will start off quickly. In addition, their naturally-occurring vitamins
breaking down protein, and the easiest protein to and minerals have been stripped away, which means they
break down is muscle. And as we’ve discussed, muscle is offer very little nutrition for the calories (and insulin rush!)
the metabolic furnace that’s going to help you lose the fat. they provide.
So if you are eliminating carbs, you’re basically breaking
down your own fat-burning machines. Sources of unrefined (good) carbs, on the other hand,
contain fiber, so they require more digestion and are
On the flip side, when you overeat carbs, your body will broken down more slowly. The release of sugar into the
pump out a hormone called insulin to keep your blood bloodstream is slowed considerably. By eating protein with
sugar within a certain range. Insulin also happens to be a your complex carbs you’ll slow down digestion of the carbs,
powerful fat storage hormone, so your body stores the which prevents the carb-to-fat conversion process even
excess sugar as fat. more. This is why you should never eat carbs alone; always
pair them with protein.
Low-carb diets such as the Atkins™ Plan seem to “succeed”
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CARB/WHOLE GRAINS LIST
COUSCOUS 1 cup
POTATO 1 cup
PLAIN POPCORN
(AIR-POPPED)
1 cup
LENTILS 1 cup
OATMEAL
(minute or whole oats, no packaged oatmeal)
1 cup
PASTA
(whole wheat)
1 cup
BLACK RICE
(COOKED)
1 serving
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VEGETABLES:
FREE FOOD
Cruciferous vegetables are Fiber’s main job is to their way through your body. Please note that while
free foods provided they take a trip through Clean intestines mean you’ll veggies are free foods...
aren’t cooked in heavy oils your body, grabbing as be able to absorb more dressings, oil and sauces
or butter. The high fiber much junk and fatty of the nutrients and ARE NOT! Those do contain
content of these vegetables acids as it can, then vitamins from the healthy lots of calories and can ruin
not only help fill you up but pass safely through the food you’re eating. your diet. Consume your
keep your blood sugar other side. Think of vegetables raw or steamed.
stable and insulin under fiber as “nature’s Brillo Vegetables are called "free You may add a squeeze
control. pad,” scrubbing your foods"... because you can eat of lemon juice or balsamic
intestines clean as they work as many as you want. vinegar, plus salt and pepper.
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VEGETABLE LIST:
Prepare vegetables by either steaming or
grilling (may also eat raw). Stay away from
anything sautéed or fried. Eat fresh or
UNLIMITED VEGETABLES frozen vegetables whenever possible.
Artichokes Onions
Asparagus Peas
Broccoli Peppers
Cabbage Radishes
Carrots Shallots
Cauliflower Eggplant
Celery Spinach
Cucumber Sugar Snap Peas
Edamame Tomatoes
Green beans Zucchini
Kale
Romaine Lettuce
Mushrooms SEE APPENDIX D for a
complete list of vegetables
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ESSENTIAL FATS:
THE FRIENDLY FATS
“Fat intake” might sound like a strange fats and can be found in many want. Bad fats can raise
part of a diet plan, but people need processed foods. While saturated fats inflammation in the body, which
to become "fat conscious"... or aware aren’t as evil as they were once over time, contributes to chronic
of the fat content of their foods. As believed to be, any fats (even good diseases. Good fats, on the other
hand, are fats which are
with carbs, there are good and bad ones) when eaten in excess can pack
unsaturated (e.g., olive oil) and/or
fats. Bad fats contain large amounts on unwanted fat. Pick up the
contain “essential fatty acids” (e.g.,
of partially-saturated, saturated and packages of your favorite foods and
fish oil) which our bodies cannot
trans-fatty acids. You find these things scan the nutrition panels. Anything
make on their own, but play a role in
in processed, fried foods, beef, pork, that is more than 20% fat by
virtually every function in the body.
lamb, cheese, cream and butter. calories means you’ll be overloading EFAs are anti-inflammatory and
Bad fats contain what is called trans your body with more fat than you promote health.
You can still get chubby on good fats. They’re not “free foods” by any stretch. But
flaxseed oil
in small amounts, they’re an important part of your diet. Unfortunately, many
salmon, mackerel, sardines good fats naturally found in our food supply are destroyed during processing
and cooking. To make sure you’re getting enough good fats in your diet, add a
fish oils
bit of fish oil, olive oil, or a small handful of nuts to most of your meals unless the
walnuts, almonds, cashews,
other nuts and seeds fat is already present in the meal. A slice of avocado is an excellent selection.
olive oil
olives
HEALTHY SERVINGS LIST
PORTION
HEALTHY FATS
SIZE
NUT BUTTER
natural-style or
organic (look for 1 tbsp
peanuts & salt
only)
OILS
olive, safflower, ½ tbsp
coconut, flaxseed
NUTS
peanuts, almonds, 10 nuts
walnuts, pumpkin (14g)
seeds
AVOCADO
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To succeed on the lean body
HERE ARE SOME EXAMPLES OF WHAT TO AVOID:
plan, it’s really important to
fries processed meats
avoid the trans fats found in
many processed foods fruit juices salad dressings
margarine pizza
candy chips
sugary drinks ice cream
fast foods mayonnaise
… as well as any other processed foods that are high in trans-fatty acids. These foods
can wreak havoc on your health. The good news: there are plenty of substitutions
for them.
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HOW MUCH FAT IS IN THIS THING, ANYWAY?
For years fat has been vilified but our bodies actually need fat to metabolize fat. However, since fat contains the
most dense calories of all the macro-nutrients, 9 calories per gram, it is important not to over do it. Here’s some tips on how
to identify fat content on food labels.
1. 2.
Take the grams of “fat per serving” Divide those fat calories by the
and multiply by 9. If there are 10 “total number of calories” per
grams of fat, you’ve got 90 fat calories. serving. Let’s say there are 200
(Fat contains 9 calories per gram.) calories in a serving. Divide 90 by 200,
and you get 45%. This means that the
fat grams x 9 = fat calories product in your hands is essentially
45% fat by calories. Yikes. Put down the
strudel.
300 calories
260 calories from fat
There’s no doubt about it here—you’ve got a high-fat food,
and you didn’t even have to multiply a single digit. That’s
because the two numbers are very close. But if you had:
50 calories
5 calories from fat
That’s not so bad. Double the 50 to get 100, then double
the 5 to get 10, and you realize that this food is only 10% fat
by calories. With some practice, reading labels will become
second nature.
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FRUITS: cherries
grapefruit
Media often portrays fruit as the perfect
low fat snack option and while many are berries (blue, black, raspberry,
strawberries)
in fact low fat, they also contain a lot of
natural sugar. Sugar spikes insulin which peaches
if eaten in excess can trigger the body to
apricots
store fat. However, we don’t discourage
the consumption of fruit because they oranges
provide loads of nutrition and pears Fruits marked with an asterisk are
antioxidants. It’s best consume fruit higher in sugar so eat sparingly. If
plums
early in the morning so that you have you’re worried that your potato-chip
the remainder of the day to burn it off tangerines fix can’t be satisfied with a handful
and post workout mixed with a protein of blueberries, relax.
apples
shake because the sugar from the fruit
helps speed the uptake of protein into grapes*
the muscles. Hit the supermarket or
mangoes*
local farmer’s market and stock up
on... melons (cantaloupe, honey-
dew)*
Watermelon
kiwi*
pineapples*
bananas*
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JUST ADD WATER Water is also essential in taking a multi-vitamin and a of fruits and vegetables is
There’s one last thing to add every metabolic function in protein powder to help fill in sometimes compromised by
to your meal plan: water. the human body—after all, any nutritional gaps. modern mass production
Human beings need lots of muscles are 75% water. Supplements, however, are methods. Crops are often
water to thrive. You should not a replacement for a well grown in soil that has
drink at least two cups of Drinking adequate water balanced diet consisting of been depleted of minerals
water with every meal. That can improve metabolic whole unprocessed foods. through overuse. If that’s
adds up to a minimum of function (the body’s ability to not bad enough, most
10 cups of pure, fresh water burn fat) by up to 30%, so Vitamins and minerals are foods are over-processed
each day. You should also drink up. nutrients that you require or overcooked, leaving them
get into the habit of sipping to regulate the functioning stripped of their natural
22 IN PARTNERSHIP WITH
Protein supplements are open and drink. This makes
beneficial because they make the RTD a perfect on-the-go
it easy to get high-quality protein supplement when
protein at meals without a you need concentrated
lot of preparation. They can nutrition and you don't have
help you comply with your time to prepare a meal. Avoid
nutrition program. Protein protein shakes in metal
supplements generally fall cans as they are often over-
into four categories: protein heated during processing.
powders, meal replacement Protein bars are delicious
powders (MRP), ready-to- alternatives to candy bars
drink protein shakes (RTD), and desserts, but don’t
and protein bars. overdo them. Some are high
in sugar and fat.
Protein powders can be
mixed in a blender with Be wary of over-the-counter
a low sugar beverage or diet and fat-burning pills
water to make a protein and other supplements
drink. MRPs come in that promise benefits that
handy, pre-measured seem too good to be true.
packets, and contain not They often are, and will only
only protein, but carbs, serve to lighten your wallet
fats, vitamins and minerals or purse. Balanced exercise
also, to make for a more and nutrition is the key to
complete mini-meal. RTD your Lean Body® success.
shakes are pre-mixed, and
come in individual serving
size containers that you just
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HOW MUCH TO EAT?
You have the what. Now it’s time for the how much portion of our meal plan. First, I’ll give you the scientific method, just in
case you prefer numbers. For the rest of us, there is a no-brainer way to make sure you’re dishing out the correct proportions.
1.
PROTEIN Or you can skip all the math and keep in mind an
important rule: the portion of protein at primary meals
It is recommended that you consume (breakfast, lunch, dinner) should be approximately the size
close to 1 gram of protein per ideal of the palm of your open hand.
body weight pound per day. So let's
say you're a 140-pound woman, you Go ahead. Look at your hand and imagine your finger and
should consume anywhere from 115-140 grams of protein thumb disappearing. Now imagine your palm magically
a day. Divide this in equal amounts over your 5-6 meals per transforming into a delicious piece of orange roughy.
day. That works out to be 19-28 grams of protein per meal. There’s your protein.
Protein contains four calories in every gram. If you require
115-140 grams of protein, you need 460-560 calories from
protein every day.
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2. 3.
CARBOHYDRATES VEGETABLES AND
You need about 1 to 1.5 grams of
complex carbs per pound of body
SALAD
Good news: no measuring required!
weight. Crunch the numbers, and you’ll
You can have as much of these foods
see that our 140-pound woman
as you like. But Remember the
needs 200–300 grams of carbs per day. Carbs also
diagram where vegetables make up nearly half the plate with
contain four calories per gram, so if you do the math, our only a small portion of fruit.
woman needs about 560–800 carb calories.
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4. 5.
FAT FRUIT
When necessary add a small Have a small serving of fruit for
serving of olive oil to your salad breakfast and/or post-workout. Mix
or vegetables, and you’ve got it and match from the lists of
covered. Or maybe you prefer to get Lean Body® foods above, and
your fat from avocados, nuts, seeds or you have the makings of
fish—salmon, for instance, doubles as balanced meal.
protein and essential fat.
ON PREPARING FOOD
26 IN PARTNERSHIP WITH
HOW TO CHEAT
Some of you might be wondering where a cheat meal fits eat a little but don’t overdo it and then get right back on
into the plan and truthfully, occasional cheats are track. An occasional “life happens” situation is allowed but
something you earn once you’ve reached your goal of solid building cheat meals into your weekly menu can often be a
commitment and consistency on a program but not during. slippery slope and with only 12 weeks, its important to put
Build a stronger and leaner body and an occasional cheat your best foot forward.
won’t do much damage. For this challenge, however, we
want you to keep cheat meals to a minimum. It’s
understandable that life happens and at a wedding or
birthday party you might want to join in the celebration and
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28 IN PARTNERSHIP WITH
LEAN BODY CHALLENGE SAMPLE MEAL PLAN
• 5 egg whites
BREAKFAST
• 1 serving of starch (see appendix C)
MID AM • Small meal option (see list) OR Lean Body for Her® Shake
• 5 oz of lean meat
(chicken breast, turkey (white meat), white ish (ex. tilapia or
LUNCH or-ange roughly), boiled shrimp, egg whites) - Appendix B or B1
• 1 serving of starch (see Appendix C)
• Unlimited salad & vegetables (see Appendix D)
MID PM • Small meal option (see list) OR Lean Body for Her® Shake
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SMALL MEAL / SNACK OPTIONS
1 cup sugar snap peas plus 3 Tbsp. Tzatziki 2 cups of plain air-popped popcorn with nutritional yeast
Shrimp cocktail 1 piece of low fat organic string cheese + small apple
+ 2 medium celery stocks
6 oz. nonfat Vanilla Greek Yogurt + 30 fresh blueberries Cottage cheese (fat-free) + cinnamon
& low-calorie sweetener
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SMALL MEAL/SNACK OPTION 7 SMALL MEAL/SNACK OPTION 10
Lean Body for Her® Protein Power + 8 oz. non-dairy 1 cup baby carrots + 2-3 tbsp. hummus
milk + 11 almonds
1 slice Toast topped with mashed avocado, lemon juice 1 serving Guacamole (100 calories)
and red pepper flake + sliced raw bell peppers
1 Hard Boiled Egg + 1 small orange cutie 1 Cup steamed Edamame in the pod (sprinkled with sea salt)
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BLUEBERRY CRUMBLE BREAKFAST CAKES
Have your cake and eat it too… for breakfast! Pour yourself a hot cup of coffee and enjoy every bite of this tasty
low-sugar, high-protein cake, which is sure to keep you full for longer!
INGREDIENTS METHOD
CAKE 1. Preheat oven to 350F. Grease 4 ramekins with non-
• ½ cup unsweetened almond milk stick spray and set aside.
• 1 egg 2. In a mixing bowl, whisk together milk and egg until
• 2 scoops Lean Body for Her® vanilla whey protein smooth.
powder 3. Pour remainder of cake ingredients into the bowl
• ¾ cup brown rice flour and whisk until well combined.
• ½ cup almond meal flour 4. Evenly spoon cake batter into the ramekins, filling
• ¼ cup xylitol each about 2/3 full.
• ½ teaspoon baking powder 5. Stir together crumble topping ingredients and top
each cake with about ¾ tablespoon of oat mixture.
CRUMBLE TOPPING 6. Bake in the oven for 26-30 minutes, or until
• 1 tbsp coconut oil, melted toothpick comes out clean with inserted into center
• 3 tbsp rolled oats of cake.
• ¼ tsp ground cinnamon 7. Let cakes cool for about 15 minutes then enjoy!
Store leftovers in the fridge for up to three days.
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BLUEBERRY BLONDIES
INGREDIENTS METHOD
BLUEBERRY BLONDIES 1. Preheat the oven to 350F. Line an 8x8” baking pan
• 2 scoops Lean Body for Her® vanilla whey with parchment paper and set aside.
concentrate protein 2. In a large mixing bowl, whisk together eggs, yogurt,
• 1 cup oat flour milk, and vanilla extract until smooth.
• 1 cup almond meal flour 3. To the mixing bowl, add protein powder, oat flour,
• ¼ cup granulated baking stevia almond meal flour, stevia and baking powder. Stir
• 1 tsp baking powder until batter is well combined. Stir in blueberries.
• 2 eggs 4. Pour blondie batter into prepared baking pan.
• 6 tablespoons plain Greek yogurt Smooth down with a spoon.
• ½ cup unsweetened almond milk 5. In a separate bowl, heat the cream cheese in the
• 1 teaspoon vanilla extract microwave until soft. Add in the remainder of
• 1 cup blueberries topping ingredients and whisk until smooth.
6. Drizzle cream cheese topping on top of blondie
CREAM CHEESE TOPPING batter. Bake in the oven for 28-30 minutes or until
• 3 tbsp low-fat cream cheese toothpick comes out clean when knife is inserted
• 2 tbsp unsweetened vanilla almond milk into center of batter.
• 2 tbsp granulated baking stevia 7. Remove from oven and let cool for at least 1 hour.
• ¼ teaspoon vanilla extract Slice into 16 squares and enjoy!
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STRAWBERRY CASHEW PROTEIN
INGREDIENTS METHOD
• 4 egg whites 1. Preheat oven to 350F and spray loaf pan with non-
• ½ cup plain Greek yogurt stick spray.
• 1 cup strawberries, chopped 2. Combine egg whites, yogurt, ½ cup diced
• cup all-natural cashew butter strawberries, cashew butter and extract in a
• 1 teaspoon vanilla extract blender or food processor. Blend until completely
• 1½ scoops Lean Body For Her® vanilla shake smooth.
protein powder 3. Add protein powder, almond meal flour, oat flour,
• ¾ cup almond meal flour xylitol, baking powder and gelatin mix to a mixing
• 1 cup oat flour (or whole-wheat flour) bowl. Stir together.
• ½ cup xylitol (or sweetener of choice) 4. Pour liquid ingredients into the bowl of dry
• 1 teaspoon baking powder ingredients and stir until well combined. Stir in
• 1 teaspoon sugar-free strawberry gelatin mix remainder ½ cup of diced strawberries into batter.
5. Pour batter into loaf pan and smooth down with a
spoon.
6. Bake in the oven for 42-44 minutes, or until center
is cooked. Let cool for 30 minutes then slice into 16
slices. Enjoy!
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COOKIE DOUGH CUPS
If you’re a lover of raw cookie dough, this recipe is just for you! You will never know these chocolate chip cookie
dough cups are sugar-free, gluten-free and protein-packed. Plus, they’re no-bake, making them easy and quick
to whip up.
INGREDIENTS METHOD
• cup oat flour 1. In a mixing bowl, combine oat flour, almond meal
• ½ cup almond meal flour flour, xylitol, protein powder and salt.
• cup xylitol 2. In a separate mixing bowl, whisk together butter,
• 1 scoop Lean Body for Her® vanilla whey protein extract, cashew butter and almond milk. Pour this
powder mixture into the bowl of dry ingredients and stir
• ¼ teaspoon salt together.
• 1 tablespoon melted butter 3. Stir in chocolate chips.
• ½ teaspoon vanilla extract 4. Place 18 silicone cupcake liners on a sheet pan. Fill
• ¼ cup cashew butter each cupcake liner ¾ full with cookie dough.
• ¼ cup unsweetened almond milk 5. Place cookie dough cups in the fridge for at least 1
• ¼ cup sugar free chocolate chips hour. Remove from fridge and serve.
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APPLE COBBLER
This classic southern dish was given a delicious and healthy makeover! Each serving has only 5.4g of sugar
compared to a traditional cobbler dish that can pack on 25g of sugar in one ½ cup serving.
INGREDIENTS METHOD
• ½ cup oat flour 1. Preheat oven to 325F. Spray an 8x8” baking dish
• ½ cup almond meal flour with non-stick spray and set aside.
• 2 scoops Lean Body for Her® vanilla whey protein 2. In a large mixing bowl, stir together the first 5
powder ingredients.
• ¼ cup xylitol 3. In a separate bowl, whisk together the eggs,
• 1 tsp baking powder coconut oil, extract and yogurt.
• 2 eggs 4. Pour wet ingredients into the bowl of dry
• ¼ cup coconut oil, melted ingredients. Stir until well combined.
• 1 tsp vanilla extract 5. Toss apples with cinnamon, cardamom and
• ¼ cup plain Greek yogurt nutmeg.
• 2 tsp cinnamon 6. Place 1/3 of the apples on the bottom of prepared
• ½ tsp cardamom baking dish. Using a spoon, drop 4 large spoonfuls
• ¼ tsp nutmeg of cobbler batter on top of the apples. Continue to
• 2 large apples, cored and sliced layer the apples and batter another two times until
everything is in the dish.
7. Bake in the oven for 45-55 minutes, or until center
is cooked. Remove from oven and let cool for 30
minutes before serving.
IN PARTNERSHIP WITH 36
GOAL:
PRIME THE MUSCLES FOR HEAVIER LIFTING
Welcome to the first two weeks of the or 8lb to complete the set). With the
Lean Body Challenge. The goal these higher repetitions required in this first
weeks will be to prep and prime the month, it will challenge your muscles
muscles for heavier lifting in the without lifting too much too soon.
weeks to come. The weight you lift Making progress is about progressive
with should be about 50%–60% of resistance and gradually increasing
your maximum. To figure this out, try the weights. Be patient and trust the
a single repetition of each exercise process. It is recommended that you
with the maximum amount of weight keep a workout journal to track your
that you believe that you could lift weights and repetitions from week to
one time safely. Then choose a weight week. Each workout should last about
either half that amount or slightly last about 30 minutes depending on
higher. (Ex. Maximum Dumbbell your skill level in the gym.
Curl = 15lb for one rep. Choose 10
WEEKS 1 – 2
MONDAY SHOULDERS, CHEST & TRICEPS
SATURDAY CARDIO
SUNDAY REST
37 IN PARTNERSHIP WITH
MONDAY:
SHOULDERS, CHEST & TRICEPS
Use lighter weight, about 50% to 60% of max. | Rest 30 seconds between sets.
EXERCISE SETS REPS
PUSH-UPS 3 10
BODYWEIGHT DIPS 3 10
IN PARTNERSHIP WITH 38
WARM-UP CRAB TOE TOUCHES
Start on the floor with your knees bent, your feet hip-distance apart, and your hands placed
on the ground behind you. Lift your hips off the ground, keeping your neck in neutral po-
sition and your core locked. Lift one leg up and reach towards your toe with your opposite
arm. Don’t let your hips drop, pause before returning to the starting position and swapping
legs.
PUSH-UPS OR MODIFIED
PUSH-UPS
With your body parallel to the floor
in push-up position, place your
hands slightly wider than shoul-
der-width apart. Keep your abs
locked on tight. Keeping your body
rigid and your elbows close to your
sides, lower yourself down towards
the floor, then push powerfully
through your hands back to full-
arm extension.
39 IN PARTNERSHIP WITH
BODYWEIGHT DIPS
Keeping your torso as upright as possible, grasp the side
of the bench with your arms extended. Bend your arms
to lower your body while keeping the elbows tight to your
sides. As your arms approach a 90-degree angle, press
your hands powerfully against the bench to raise your
body back to starting position.
IN PARTNERSHIP WITH 40
REAR DELT DB FLYS
To begin, sit on the end of a bench. Have the
dumbbells in each hand with the palms facing
each other Extend the arms in front of you so
that they are perpendicular to the angle of the
bench. Maintaining the slight bend of the el-
bows, move the weights out and away from each
other in an arc motion while exhaling. The arms
should be elevated until they are parallel to the
floor. Feel the contraction and slowly lower the
weights back down to the starting position while
inhaling.
41 IN PARTNERSHIP WITH
TUESDAY:
LEGS & CALVES
Use lighter weight, about 50% to 60% of max. | Rest 30 seconds to 1 minute between sets.
EXERCISE SETS REPS
NARROW DB SQUATS 3 15
STIFF-LEG DB DEADLIFT 3 15
DB GOBLET SQUAT 3 15
NARROW DB SQUATS
Stand with your feet together, dumbbells in each hand. Keep
your chest and back flat, eyes focused forward. With your abs
tight, bend your knees and hips as if sitting in a chair until your
thighs are parallel with the floor. Reverse the motion by driving
through your heels and pressing your hips forward to return
to the start position.
43 IN PARTNERSHIP WITH
DB STEP-UPS
Stand to the side of a bench or box, arms down by your side, holding dumb-
bells and looking straight ahead. When you’re ready to start, step your left
foot onto the bench and immediately activate the left quad to drive your
body up, jumping slightly into the air as you do so. Land with your opposite
foot on the bench and place your left leg down on the other side. Reverse
to repeat.
IN PARTNERSHIP WITH 44
DB HIP THRUSTS ON BENCH
Begin resting your upper back on a bench with a dumbbell
directly above your hips and hips close to the ground. Use a
pad on the hips if needed as it can greatly reduce the discom-
fort caused by this exercise. Begin the movement by driving
through your feet, extending your hips up vertically so they
are parallel to the floor. Pause and squeeze the glutes at the
top before lowering back down. Your weight should be sup-
ported by the bench, your shoulder blades and feet through-
out the movement.
STIFF-LEGGED DB DEADLIFT
Hold a dumbbell in each hand above your knees. Take an over-
hand grip just outside your hips and stand with your chest out
and shoulders back, maintaining a slight arch in your lower
back. Position your feet straight under you, about hip width
apart, with a very slight bend in your knees. With a flat back,
lean forward from your hips, pushing them rearward as the
dumbbells slide down toward mid-shin level. Stop before your
lower back starts to curve and rise back up, pushing your hips
forward as you exhale at the top.
DB GOBLET SQUAT
Adopt a hip-width stance with the feet
turned out as needed cradling a dumb-
bell with both hands by the head. De-
scend by flexing the knees, refraining
from moving the hips back as much as
possible. This requires the knees to trav-
el forward. Ensure they stay aligned with
the feet. The goal is to keep the torso as
upright as possible. Continue all the way
down, keeping your weight in the front of
the heel, and pulse at the bottom.
45 IN PARTNERSHIP WITH
SEATED SINGLE LEG DB CALF RAISES
Sit on a flat bench and place a dumbbell on your upper thigh. Now place the ball of your
left foot on the block. This will be your starting position. Raise your toes up and contract
your calf muscle. Slowly return to the starting position. Repeat with the other leg.
JUMP ROPE
Jump a few inches off the floor, giving the rope
just enough space to slip under your feet — only
the balls of your feet should touch the floor. Keep
elbows close to sides as you turn the rope. If you
tire out before you finish the workout, drop the
rope, but keep your arms and legs going.
IN PARTNERSHIP WITH 46
WEDNESDAY:
BACK, BICEPS & ABS
Use lighter weight, about 50% to 60% of max. | Rest 30 seconds between sets.
EXERCISE SETS REPS
SUPERMANS 3 15
SCISSOR KICKS 3 15
PLANK 30 SECONDS 3
47 IN PARTNERSHIP WITH
WARM-UP CRAB TOE TOUCHES
Start on the floor with your knees bent, your feet hip-distance apart, and your hands placed on
the ground behind you. Lift your hips off the ground, keeping your neck in neutral position and
your core locked. Lift one leg up and reach towards your toe with your opposite arm. Don’t let
your hips drop, pause before returning to the starting position and swapping legs.
SUPERMANS
With your neck in a neutral position, lie
face-down on the floor (or an exercise
mat) with your arms and legs extended.
With your torso in a stationary position,
and your arms and legs both kept straight
(but not locked), lift your arms and legs
(at the same time) up toward the ceiling.
Your back should be arched slightly, and
arms and legs should be raised several
inches off the floor. Hold for two to five
seconds at the top of the movement and
then lower back down to the starting po-
sition and repeat.
IN PARTNERSHIP WITH 48
SEATED DB GOOD MORNINGS
Start by sitting on a bench (or box) fac-
ing forward with your feet on the floor
shoulder width apart and your toes
facing forward. The dumbbells should
be held in each hand with your arms
straight by each side of your body and
your body upright. While keeping your
spine neutral (back straight), begin the
movement by hinging/bending for-
ward at the hips as much as possible.
To return to the starting position drive
through the whole foot (big toe, little
toe, and heel) as you extend the hip
backward and repeat.
49 IN PARTNERSHIP WITH
DB CONCENTRATION CURLS
Sit on a flat bench with your knees and feet wider than
shoulder-width apart. Holding the dumbbell in your right
hand, brace your right elbow against the inside of your right
thigh – just above the knee. Place your left hand on your left
knee for stability. Curl the weight up towards your shoulder,
rotating your wrists in slightly as you do so. At the top of the
movement pause and contract before lowering the dumb-
bell slowly back down. Ensure your elbows remain stable
and motionless at all times. Complete all reps on one side
before switching.
IN PARTNERSHIP WITH 50
SCISSOR KICKS
Lie down with your back against the
floor (or exercise mat) and your arms
fully extended and placed by your side
with your palms facing down. Begin by
lifting your legs up so that your heels
are about 5-6 inches off the ground
while keeping your knees slightly bent.
To begin the ‘scissor’ movement, raise
your right leg up towards the ceiling
(at about 45 degrees) and at the same
time lower your left leg until the heel
is approx. 1-2 inches from the ground.
Then quickly switch movements by rais-
ing your left leg up and lowering your
right leg. Repeat the action for the de-
sired amount of reps.
PLANK
Get into a push-up position with your
forearms on the floor. Make sure your
body is straight from your heels to the
top of your head – don’t sag, pike at the
hips or drop your head. Pull your abs
in tight, hollowing out your lower abs
without changing your body position.
Control the position using the strength
of your core and hold for 60 seconds,
working up to two minutes.
51 IN PARTNERSHIP WITH
THURSDAY:
LEGS & CALVES
Use lighter weight, about 50% to 60% of max. | Rest 30 seconds to 1 minute between sets.
EXERCISE SETS REPS
JUMP SQUATS 3 10
53 IN PARTNERSHIP WITH
JUMP SQUATS
Stand with your hands by your side and feet hip-width apart.
Swing your arms as you push your hips into a quarter squat po-
sition. Swing your arms up for momentum and drive your hips
forward and up to get height off the floor. As your feet contact
the ground, absorb the impact through your legs into a squat
position and jump again.
STIFF-LEGGED DB DEADLIFT
Hold a dumbbell in each hand above your knees. Take an over-
hand grip just outside your hips and stand with your chest out
and shoulders back, maintaining a slight arch in your lower
back. Position your feet straight under you, about hip width
apart, with a very slight bend in your knees. With a flat back,
lean forward from your hips, pushing them rearward as the
dumbbells slide down toward mid-shin level. Stop before your
lower back starts to curve and rise back up, pushing your hips
forward as you exhale at the top.
STATIONARY DB LUNGES
Holding a dumbbell in each hand at your
sides, stand up tall and lock your core
on tight. Taking a large step forward with
one foot, bend both knees until your back
knee is just off the ground. From here,
press through your front heel and return
to the starting position. Complete all reps
on one leg before alternating sides.
IN PARTNERSHIP WITH 54
SINGLE LEG DB SQUATS
Stand on one leg while holding a dumbbell in either hand,
hanging by your sides. Lower down into a squat position while
keeping the non-working leg extended in front of you. Drive
back up into the starting position.
UPRIGHT DB ROWS 3 15
OVERHEAD DB PRESS 3 15
DB ARNOLD PRESS 3 15
IN PARTNERSHIP WITH 56
WARM-UP CRAB TOE TOUCHES
Start on the floor with your knees bent, your feet hip-distance apart, and your hands
placed on the ground behind you. Lift your hips off the ground, keeping your neck
in neutral position and your core locked. Lift one leg up and reach towards your toe
with your opposite arm. Don’t let your hips drop, pause before returning to the start-
ing position and swapping legs.
UPRIGHT DB ROWS
Stand with your feet shoulder width apart, holding the
dumbbells in front of your thighs with a wide over-
hand grip. Keep your knees slightly bent and your head
straight and abs tight. Flex your shoulders and pull the
dumbbells straight up toward your chin, bringing your
elbows high – they’ll point out to the sides at the top
– then lower and repeat. Keep the dumbbells close to
your body during the entire movement, with your torso
erect and the natural curve in your spine maintained
throughout the exercise.
57 IN PARTNERSHIP WITH
OVERHEAD DB PRESS
Hold a set of dumbbells outside shoulder width with a palms-forward grip,
elbows pointing down and outward, carefully holding the dumbbells at
shoulder level. In a smooth, strong motion, press the dumbbells straight up
to just short of the elbow lockout; squeeze and lower the dumbbells to the
starting position under control.
IN PARTNERSHIP WITH 58
DB ARNOLD PRESS
Start in an upright standing position, ensure your chest is up, back straight,
feet shoulder- width apart, core switched on, and your knees slightly bent.
Begin the movement by holding a dumbbell in each hand with your el-
bows bent and at shoulder height. Your palms should be facing your body
(backward) and positioned in front of your shoulders. To begin the first
phase of the movement, slowly raise the dumbbells up above your head
until your arms are almost fully extended. At the same time, turn/twist
your wrists so that your palms are now facing away from your body (for-
ward). There is no pause at the top of the movement. The second phase
of the movement is lowering the dumbbells back down to the start posi-
tion. As you lower the dumbbells remember to turn the wrists back until
your palms are facing your body once again.
SATURDAY:
CARDIO
EXERCISE SETS REPS
SUNDAY:
REST
REST
REST
59 IN PARTNERSHIP WITH
IN PARTNERSHIP WITH 60
WEEKS: 3-4
As we finish up the first two weeks maximum (how heavy you can lift for
where the goal was to prep and prime a single repetition), pushing yourself
the muscles for heavier lifting, I hope when possible to lift more. Just be
you stayed consistent and you’re sure to never sacrifice form and keep
noticing improved dexterity and the movements slow and controlled.
endurance. For weeks 3 and 4 we When lifting to grow muscle, which is
enter the hypertrophy or muscle so integral to reducing body fat, it is
growth phase of the challenge, which often a good idea to have a friend
will continue beyond week 4 when we spot you so that you are safely able to
introduce more training techniques, push your body to the next level. It is
but for now will focus on traditional also a good idea to track your weight
sets of 3 with 10 to 12 repetitions and repetitions from week to week If
(reps). This range of reps and sets you are working out at home and only
has been scientifically proven to have a few sets of dumbbells, you can
promote muscle growth, provided increase the intensity by slowing
you lift with enough intensity to do so. down the exercise and really focusing
That means that for this portion of on contracting the muscles
the exercises you will want to lift at throughout the entire movement.
least 70 – 80% of your 1 rep
WEEKS 3 – 4
MONDAY SHOULDERS, CHEST & TRICEPS
SATURDAY CARDIO
SUNDAY REST
61 IN PARTNERSHIP WITH
MONDAY:
SHOULDERS, CHEST & TRICEPS
Increase weight to about 70% to 80% of max. | Rest 30 seconds between sets.
EXERCISE SETS REPS
NARROW PUSH-UPS 3 10
SKULLCRUSHERS 3 10
IN PARTNERSHIP WITH 62
DB FLOOR CHEST PRESS
Lie flat on the floor holding each
dumbbell above you at arm’s
length. Ensure to keep your
head, torso and hips pressed
onto the floor. Slowly bend
your elbows and lower the
dumbbells to each side of your
chest. Pause, then straight-
en your elbows to return the
weights to starting position.
NARROW PUSH-UPS
With your body parallel to
the floor in push-up position,
place your hands slightly nar-
rower than shoulder-width
apart. Keep your abs locked
on tight. Keeping your body
rigid and your elbows close
to your sides, lower yourself
down towards the floor, then
push powerfully through your
hands back to full-arm exten-
sion.
63 IN PARTNERSHIP WITH
SKULLCRUSHERS
Using a pair of dumbbells, start by lying on your back with arms
straight in front of you. Keep your elbows in line with your shoulders
and thumbs facing to the back. Bend your elbows to take the dumb-
bells and thumbs towards your forehead and ears. Make sure your
triceps are doing all the work. Control the movement throughout the
entire rep. Once they have reached full range, squeeze your triceps
and pull the dumbbells back to a straight-arm position.
IN PARTNERSHIP WITH 64
FRONT DELT DB RAISE TO “T”
Start by standing upright with your
back and torso straight and feet
shoulder-width apart. With a set of
dumbbells in each hand, rest them
in front of your thighs (palms facing
your thighs). Begin the movement
by maintaining a stationary upper
body (no swinging) while you lift/ex-
tend both arms up and out in front
of your body, continue to extend the
arms until your hands/elbows reach
shoulder height or are parallel to the
ground. Ensure a slight bend in the
elbows and that your palms are still
facing down. Remember to squeeze
the delts to lift the weight and
pause slightly at the top and then
open to a "T" before you lower your
arms back down and repeat the
action.
65 IN PARTNERSHIP WITH
TUESDAY:
LEGS & CALVES
Increase weight to about 70% to 80% of max. | Rest 30 seconds to 1 minute between sets.
EXERCISE SETS REPS
DB CURTSY LUNGES
Start in a standing position, holding a dumbbell by each side and
your feet shoulder-width apart. Your chest should be kept up,
your back should be in a neutral position, and the shoulders
retracted back. Begin the movement by stepping your left leg
backward into an adapted lunge position - your foot crosses be-
hind and to the right of your front leg rather than going straight
back. After stepping back and across with your left leg, you will
need to return the same leg to the starting position so that your
feet are returned to shoulder-width apart. Repeat the adapted
lunge movement on the opposite leg.
67 IN PARTNERSHIP WITH
DB WIDE STANCE SQUATS
Begin by positioning your feet in a wide stance (greater than
shoulder-width apart) with your toes slightly pointed out-
wards. With your arms extended by your side, hold a dumb-
bell in each hand and ensure that your neck and back are
straight. Begin the squatting movement downwards while
keeping your knees aligned in the same direction of your
toes (this may require the knees to travel forward). Squat
down until your upper thighs become parallel to the floor
and pause at the bottom of the movement for 1-2 seconds.
Push through the floor with your heels and squeeze your
glutes to return to the start position but do not lock out the
knees. Repeat the action for the desired number of repeti-
tions.
IN PARTNERSHIP WITH 68
SINGLE LEG DB DEADLIFT
Hold a set of dumbbells in each hand, hanging to the side.
Stand on one leg, keeping that knee slightly bent, perform a
stiff-legged deadlift by bending at the hip, extending your free
leg behind you for balance. Continue lowering the dumbbell
until you are parallel to the ground, and then return to the
upright position. Repeat on the opposite leg.
QUADRUPED KICKBACK TO
SIDE LEG SWING
Start on your hands and knees,
extend one leg back and lift it as
high as possible while keeping it
straight. When the leg is at the
top of the movement, swing the
leg out to the side. Return the
extended leg back to center and
lower to the start position.
FROG PUMP
Begin laying on the ground with the soles of your feet touching.
Begin the movement by driving through your feet, extending
your hips vertically. Your weight should be supported by your
shoulder blades on the floor and your feet on the ground.
Extend as far as possible, then reverse the motion to return to
the starting position.
69 IN PARTNERSHIP WITH
STANDING SINGLE LEG DB CALF RAISE
Find a step height and something to hold onto
for balance while holding a dumbbell in the
other hand. Or if you have enough balance,
simply do the exercise on the floor. On one
leg let your heels travel towards the floor for a
good stretch, then press up onto your toes as
high as possible and repeat for reps.
IN PARTNERSHIP WITH 70
WEDNESDAY:
BACK, BICEPS & ABS
Use lighter weight, about 70% to 80% of max. | Rest 30 seconds between sets.
EXERCISE SETS REPS
PLANK 1 MINUTE 3
71 IN PARTNERSHIP WITH
WARM-UP CRAB TOE TOUCHES
Start on the floor with your knees bent, your feet hip-distance apart, and your hands placed on
the ground behind you. Lift your hips off the ground, keeping your neck in neutral position and
your core locked. Lift one leg up and reach towards your toe with your opposite arm. Don’t let
your hips drop, pause before returning to the starting position and swapping legs.
IN PARTNERSHIP WITH 72
SEATED DB GOOD MORNINGS
Start by sitting on a bench (or box) facing
forward with your feet together. Hold
one dumbbell behind your neck and
keep your body upright. While keeping
your spine neutral (back straight), begin
the movement by hinging/bending for-
ward at the hips as much as possible.
To return to the starting position drive
through the whole foot (big toe, little
toe, and heel) as you extend the hip
backward and repeat.
ALTERNATING DB CURLS
Standing with your feet shoulder-width
apart, take a dumbbell in each hand.
Arms should be hanging down at your
sides with palms facing each other.
Keeping the upper arms stationary, and
without bending at the wrists, curl the
dumbbells up slowly towards your chest.
Stop when your forearms become par-
allel with the floor. Pause here for two
counts before lowering the dumbbells
back down, making sure to keep the el-
bows stationary throughout the move-
ment.
73 IN PARTNERSHIP WITH
PLANK
Get into a push-up position with your
forearms on the floor. Make sure your
body is straight from your heels to the
top of your head – don’t sag, pike at the
hips or drop your head. Pull your abs
in tight, hollowing out your lower abs
without changing your body position.
Control the position using the strength
of your core and hold for 60 seconds,
working up to two minutes.
IN PARTNERSHIP WITH 74
STABILITY BALL CRUNCH
Lie face-up on the stability ball with
your knees bent and your feet flat on
the floor. Place both hands out in front
of you, at the bottom of your thighs or
behind your neck for support. As you
exhale, slowly use your abdominals to
curl yourself up, closing the distance
between your pelvis and ribcage.
BICYCLES
Lie flat on the floor with your lower back
pressed to the ground. For this exercise,
you will need to put your hands behind
your head. Be careful not to strain the
neck as you perform it. Lift your shoul-
ders into the crunch position and bring
the knees up to where they are perpen-
dicular to the floor, with your lower legs
parallel to the floor. This will be your
starting position. Simultaneously slowly
go through a cycle pedal motion kicking
forward with the right leg and bringing in
the knee of the left leg. Bring your right
elbow close to your left knee by crunch-
ing to the side, as you breathe out.
Crunch to the opposite side as you cycle
your legs and bring closer your left elbow
to your right knee and exhale.
75 IN PARTNERSHIP WITH
THURSDAY:
LEGS & CALVES
Increase weight to about 70% to 80% of max. | Rest 30 seconds to 1 minute between sets.
EXERCISE SETS REPS
10 FORWARD;
FORWARD & BACK DB DUCK WALK 3
10 BACKWARD
77 IN PARTNERSHIP WITH
SINGLE LEG DB DEADLIFT ON BENCH
Start by standing in front of a flat bench with your
back facing the bench. Have your dumbbells in
front of you on the floor. Bend the knees and
use a pronated grip with your hands wider than
shoulder-width apart from each other to lift the
dumbbells up. Move back so that your toe is rest-
ing on the flat bench. Your other foot should be
stationary in front of you. As you inhale, with a flat
back, lean forward from your hips, pushing them
rearward as the dumbbells slide down toward
mid-shin level. Stop before your lower back starts
to curve and rise back up, pushing your hips for-
ward as you exhale at the top. Leading with the
chest and hips and contracting the quadriceps,
elevate your leg back to the starting position as
you exhale. Switch legs and repeat the move-
ment.
IN PARTNERSHIP WITH 78
DB WIDE STANCE SQUAT GLUTE BRIDGE ALTERNATING LEG EXTENSIONS
Begin by positioning your feet in a wide stance (greater than Position yourself by lying face-up on the floor (or exercise mat)
shoulder-width apart) with your toes slightly pointed outwards. with your knees bent and your feet flat on the floor. When posi-
With your arms extended by your side, hold a dumbbell in each tioning the feet, they should be approximately hip-width apart,
hand and ensure that your neck and back are straight. Begin and just beyond your fingers when you extend your arms
the squatting movement downwards while keeping your knees down by your sides. Assume the start position by lifting your
aligned in the same direction of your toes (this may require the hips so that your body is in straight alignment from your knees
knees to travel forward). Squat down until your upper thighs through to your shoulders. Begin the exercise by keeping your
become parallel to the floor and pause at the bottom of the hips in this position, lift your left knee to your chest, then low-
movement for 1-2 seconds. Push through the floor with your er your left knee back to the floor (as if you were marching).
heels and squeeze your glutes to return to the start position Repeat with your right leg and continue to alternate legs. A
but do not lock out the knees. Repeat the action for the de- weight plate, dumbbell or kettlebell can be held to add resis-
sired number of repetitions. tance to this exercise.
DB LATERAL RAISE 3 10
IN PARTNERSHIP WITH 80
WARM-UP CRAB TOE TOUCHES
Start on the floor with your knees bent, your feet hip-distance apart, and your hands placed on
the ground behind you. Lift your hips off the ground, keeping your neck in neutral position and
your core locked. Lift one leg up and reach towards your toe with your opposite arm. Don’t let
your hips drop, pause before returning to the starting position and swapping legs.
81 IN PARTNERSHIP WITH
SINGLE-ARM DB SHOULDER PRESS
Stand with your torso upright and a dumbbell in each
hand. Hold the dumbbell at shoulder height, palm
facing out. Drive one elbow up, locking out at the
triceps. Keep the dumbbell above shoulder height.
Breathe out as you exert energy. Slowly lower down
back to shoulder height and repeat on the opposite
side.
DB LATERAL RAISES
Stand with your torso upright and a dumbbell in each hand
held at arm’s length. The elbows should be close to the tor-
so. The palms of the hands should be facing your torso.
Your feet should be about shoulder-width apart. Keeping
your arms straight and the torso stationary, lift the weights
out to your sides until they are about shoulder level height
while exhaling. Feel the contraction for a second and begin
to lower the weights back down to the starting position while
inhaling.
IN PARTNERSHIP WITH 82
SATURDAY:
CARDIO
EXERCISE SETS REPS
SUNDAY:
REST
REST
REST
IT’S HARD
TO BEAT A
PERSON
WHO
NEVER
GIVES UP
WEEKS: 5-8
Congratulations on finishing month without resting. This hits your muscle
one! It’s time to kick up the fat burning with more variety and intensity. After a
and continue to focus on building super-set, rest about 30–45 seconds.
muscle. This month we will introduce With exercises this intense, you will
drop sets and super-sets. On drop set likely need to lower the amount of
days, you will start with a heavy weight. weight used in order to complete the
Once you have performed a complete required number of repetitions. You’ll
set, you will reduce (drop) your weight want to rest about one minute before
to the next lowest weight and perform moving to the next exercise.
the next set and finally lower the
weight again and for the final set. **Remember: The goal for month two
There is no rest between each drop- is to promote muscle growth. Push
set. Rest comes after the full drop- yourself to lift as heavy as you are
set is complete. Super-sets refer to capable of without sacrificing form.
executing two exercises back to back
WEEKS 5 – 8
MONDAY HAMSTRINGS, GLUTES & ABS
SATURDAY CARDIO
SUNDAY REST
Weight range will vary with a drop set technique (start heavy and then go lighter with each consecutive set)
85 IN PARTNERSHIP WITH
MONDAY:
HAMSTRINGS, GLUTES & ABS
Weight range will vary with a drop set technique (start heavy and then go lighter with each consecu-
tive set) / Rest 30 seconds to 1 minute between sets
EXERCISE SETS REPS
DB HIP THRUSTS 3 8
BICYCLE CRUNCHES 4 25
PLANK 30 SECONDS 3
IN PARTNERSHIP WITH 86
LYING DB FLOOR HAMSTRING CURL
SET 1 = HEAVY | SET 2 = LIGHT | SET 3 = LIGHTER
Lying on the floor (or exercise mat) face-down, assume
the start position by having your legs extended com-
pletely and holding the dumbbell between your feet. To
start the movement, bend/flex at the knees to pull the
dumbbell towards the buttocks - ensuring that your
abdominals are kept tight throughout the movement,
and your knees stay together. Complete the exercise
by then lowering the dumbbell back down slowly into
the start position.
87 IN PARTNERSHIP WITH
WIDE STANCE DB SQUAT
SET 1 = HEAVY | SET 2 = LIGHT | SET 3 = LIGHTER
Begin by positioning your feet in a wide stance (greater than shoulder-width
apart) with your toes slightly pointed outwards. With your arms extended by
your side, hold a dumbbell in each hand and ensure that your neck, and back are
straight. Begin the squatting movement downwards while keeping your knees
aligned in the same direction of your toes (this may require the knees to travel
forward). Squat down until your upper thighs become parallel to the floor and
pause at the bottom of the movement for 1-2 seconds. Push through the floor
with your heels and squeeze your glutes to return to the start position but do
not lock out the knees. Repeat the action for the desired number of
repetitions. Important note: Weights can also be held at your side.
DB HIP THRUSTS
SET 1 = HEAVY | SET 2 = LIGHT | SET 3 = LIGHTER
Begin resting your upper back on a bench with a dumb-
bell directly above your hips and hips close to the
ground. Use a pad on the hips if needed as it can greatly
reduce the discomfort caused by this exercise. Begin the
movement by driving through your feet, extending your
hips up vertically so they are parallel to the floor. Pause
and squeeze the glutes at the top before lowering back
down. Your weight should be supported by the bench,
your shoulder blades and feet throughout the move-
ment.
IN PARTNERSHIP WITH 88
LONG STRIDE DB WALKING LUNGES
SET 1 = HEAVY | SET 2 = LIGHT | SET 3 = LIGHTER
Starting with your feet together, take a dumbbell in
each hand and hold them at your sides, with your
palms facing inwards. Taking a long stride forward and
landing heel-first, bend both knees so as to lower your
body toward to floor. Stop just short of your back knee
touching the ground. Push off and take another long
stride forward with the opposite leg and descend into
the lunge again.
BICYCLES
Lie flat on the floor with your lower back pressed to the ground. For
this exercise, you will need to put your hands behind your head.
Be careful not to strain the neck as you perform it. Lift your shoul-
ders into the crunch position and bring the knees up to where
they are perpendicular to the floor, with your lower legs parallel to
the floor. This will be your starting position. Simultaneously slowly
go through a cycle pedal motion kicking forward with the right leg
and bringing in the knee of the left leg. Bring your right elbow close
to your left knee by crunching to the side, as you breathe out.
Crunch to the opposite side as you cycle your legs and bring closer
your left elbow to your right knee and exhale.
PLANK
Get into a push-up position with your
forearms on the floor. Make sure your
body is straight from your heels to the
top of your head – don’t sag, pike at the
hips or drop your head. Pull your abs
in tight, hollowing out your lower abs
without changing your body position.
Control the position using the strength
of your core and hold for 60 seconds,
working up to two minutes.
89 IN PARTNERSHIP WITH
TUESDAY:
SHOULDERS & CARDIO
Rest 30 seconds to 1 minute between sets
EXERCISE SETS REPS
IN PARTNERSHIP WITH 90
A SUPERSET IS WHERE YOU PERFORM TWO EXERCISES
IN A ROW WITH NO REST IN BETWEEN
DB MILITARY PRESS
SUPERSET 1
Grasp the dumbbells outside of shoulder width with a
palms-forward grip, elbows pointing down and outward,
carefully holding the dumbbells at shoulder level. In a
smooth, strong motion, press the dumbbells straight up
to just short of the elbow lockout; squeeze and lower the
dumbbells to the starting position under control.
91 IN PARTNERSHIP WITH
STANDING DB LATERAL RAISE
SUPERSET 2
Stand with your torso upright and a dumbbell in each
hand held at arm’s length. The elbows should be close to
the torso. The palms of the hands should be facing your
torso. Your feet should be about shoulder-width apart.
Keeping your arms straight and the torso stationary, lift
the weights out to your sides until they are about shoul-
der level height while exhaling. Feel the contraction for a
second and begin to lower the weights back down to the
starting position while inhaling.
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SUPERSET 3
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CARDIO
HIIT cardio of choice (example: 30 second
sprints with 30 seconds of rest for 15 – 20 min)
IN PARTNERSHIP WITH 92
WEDNESDAY:
BACK, BICEPS & CARDIO
Use lighter weight, about 50% to 60% of max. | Rest 30 seconds between sets.
Weight range will vary with a drop set technique (start heavy and then go lighter with each consecutive set) /
Rest 30 seconds to 1 minute between sets
EXERCISE SETS REPS
SUPERSET 1 DB PULLOVERS 3 10
93 IN PARTNERSHIP WITH
SEATED DB GOOD MORNINGS
Start by sitting on a bench (or box) facing forward with
your feet together. Hold one dumbbell behind your
neck and keep your body upright. While keeping your
spine neutral (back straight), begin the movement by
hinging/bending forward at the hips as much as possi-
ble. To return to the starting position drive through the
whole foot (big toe, little toe, and heel) as you extend
the hip backward and repeat.
SINGLE-ARM DB ROW
SET 1 = HEAVY | SET 2 = LIGHT | SET 3 = LIGHTER
Start on a flat bench with one hand under your shoul-
der, the other hand holding the dumbbell. Have one
knee on the bench under your hip and the other leg
out to the side. You want to keep your spine in a neu-
tral position. Hips and shoulders parallel to the floor.
With the hand holding the dumbbell, let the shoul-
der blade stretch away from the spine and then pull
the shoulder blade back towards the spine before
bending the arm to row the dumbbell into the side of
your rib cage. Squeeze here, before slowly lowering
the dumbbell back towards the floor and into the full
stretch of the shoulder.
DB PULLOVERS
SUPERSET 1
Lie on a flat bench and hold the dumbbell
at the top of the weight with both hands
over your chest, at arm’s length. Keeping
your arms straight, lower the weight in an
arc motion over the back of your head. Hold
the weight at the top of the movement for a
second and then use your lats to bring the
weight back to the starting position in a con-
trolled movement.
IN PARTNERSHIP WITH 94
SUPERMANS
SUPERSET 1
With your neck in a neutral position, lie face-
down on the floor (or an exercise mat) with your
arms and legs extended. With your torso in a
stationary position, and your arms and legs both
kept straight (but not locked), lift your arms and
legs (at the same time) up toward the ceiling.
Your back should be arched slightly, and arms
and legs should be raised several inches off the
floor. Hold for two to five seconds at the top of
the movement and then lower back down to the
starting position and repeat.
INCLINE DB CURLS ON A
STABILITY BALL
Lean your mid-back on a stability ball
while your feet are flat on the ground.
Hold matching dumbbells in either hand.
Your arms should be hanging straight
down at your sides, with your palms
facing each other and feet remain flat
on the floor. Begin to slowly raise both
dumbbells up towards your shoulders,
rotating your hands as you do so. Your
palms should be facing your shoulders
at the top of the movement. From here,
lower the weight and rotate your palms
in the opposite direction. Upper arms
remain stationary at all times through-
out the movement.
95 IN PARTNERSHIP WITH
THURSDAY:
QUADS, CALVES & CARDIO
Rest 30 seconds to 1 minute between sets.
EXERCISE SETS REPS
SUPERSET 1 DB STEP-UPS 3 8
IN PARTNERSHIP WITH 96
DB STEP-UPS
SUPERSET 1
Stand to the side of a bench or box, arms down
by your side, holding dumbbells and looking
straight ahead. When you’re ready to start, step
your left foot onto the bench and immediate-
ly activate the left quad to drive your body up,
jumping slightly into the air as you do so. Land
with your opposite foot on the bench and place
your left leg down on the other side. Reverse to
repeat.
BOX JUMPS
SUPERSET 1
Stand in front of a plyo-box or bench with your feet
shoulder-width apart. You should be at a comfortable
distance where your knees won’t connect with the
box as you squat. Jump from a 90-degree squat po-
sition, extending your hips and swinging your arms to
generate momentum. Push your feet off the floor and
launch yourself up onto the box.
97 IN PARTNERSHIP WITH
WALKING SHORT STRIDE
DB LUNGES
SUPERSET 2
Starting with your feet togeth-
er, take a dumbbell in each
hand and hold them at your
sides, with your palms facing
inwards. Taking a short step
forward and landing heel first,
bend both knees to lower your
body toward to the floor. Stop
just short of your back knee
touching the ground. Push off
and take another short stride
forward with the opposite leg
and descend into the lunge
again.
IN PARTNERSHIP WITH 98
STANDING DB CALF RAISE
GIANT SET 1
Find a step height and something to hold onto for
balance while holding a dumbbell in the other hand.
Or if you have enough balance, simply do the exer-
cise on the floor. Lift up onto your heels for a good
stretch, then press up onto your toes as high as pos-
sible and repeat for reps.
99 IN PARTNERSHIP WITH
FRIDAY:
CHEST, TRICEPS & CARDIO
Rest 30 seconds between sets.
EXERCISE SETS REPS
SUPERSET 1 PUSH-UPS 3 15
SUPERSET 4 DB SKULLCRUSHERS 3 10
PUSH-UPS
SUPERSET 1
With your body parallel to the floor in push-up position, place your
hands slightly wider than shoulder-width apart. Keep your abs
locked on tight. Keeping your body rigid and your elbows close
to your sides, lower yourself down towards the floor, then push
powerfully through your hands back to full-arm extension.
FLOOR DB CHEST PRESS
SUPERSET 1
Lie flat on the floor holding each dumbbell above you at
arm’s length. Ensure to keep your head, torso and hips
pressed onto the floor. Slowly bend your elbows and low-
er the dumbbells to each side of your chest. Pause, then
straighten your elbows to return the weights to starting
position.
BODYWEIGHT DIPS
SUPERSET 2
Keeping your torso as upright as possible, grasp the side of the
bench with your arms extended. Bend your arms to lower your
body while keeping the elbows tight to you sides. As your arms
approach a 90-degree angle, press your hands powerfully
against the bench to raise your body back to starting position.
DB TRICEPS KICKBACKS
SUPERSET 3
Hold a dumbbell in each hand with your feet together.
Extend your elbows to a full extension. Your upper arm
should remain stationary during the movement. At the
top of the movement squeeze your triceps to get the
most out of the rep.
OVERHEAD DB SKULLCRUSHERS
SUPERSET 4
Hold one dumbbell in both hands by the ends and
start by lying on your back with arms straight in front
of you. Keep your elbows in line with your shoulders
and thumbs facing to the back. Bend your elbows to
take the dumbbell towards your forehead and ears.
Make sure your triceps are doing all the work. Con-
trol the movement throughout the entire rep. Once
they have reached full range, squeeze your triceps
and pull the dumbbell back to a straight-arm posi-
tion.
SUNDAY:
REST
REST
REST
WEEKS 9 – 12
MONDAY LEGS & GLUTES
SATURDAY CARDIO
SUNDAY REST
ZERCHER DB ALTERNATING
STEP-UPS FRONT DB LUNGES
SUPERSET 1 SUPERSET 1
Stand to the side of a Holding a dumbbell in
bench or box, holding each hand at your sides,
dumbbells, resting on stand up tall and lock
your shoulders. When your core on tight. Tak-
you’re ready to start, step ing a large step forward
your left foot onto the with one foot, bend
bench and immediate- both knees until your
ly activate the left quad back knee is just off the
to drive your body up, ground. From here, press
jumping slightly into the through your front heel
air as you do so. Land and return to starting po-
with your opposite foot sition. Alternate legs for
on the bench and place reps.
your left leg down on the
other side. Reverse to re-
peat.
DB HIP THRUSTS
SUPERSET 2
Begin resting your upper back on a bench with a
dumbbell directly above your hips and hips close
to the ground. Use a pad on the hips if needed as
it can greatly reduce the discomfort caused by this
exercise. Begin the movement by driving through
your feet, extending your hips up vertically so they
are parallel to the floor. Pause and squeeze the
glutes at the top before lowering back down. Your
weight should be supported by the bench, your
shoulder blades and feet throughout the move-
ment.
STIFF-LEGGED DB DEADLIFT
SUPERSET 3
Hold a dumbbell in each hand above your knees. Take an
overhand grip just outside your hips and stand with your
chest out and shoulders back, maintaining a slight arch
in your lower back. Position your feet straight under you,
about hip-width apart, with a very slight bend in your knees.
With a flat back, lean forward from your hips, pushing them DB CURTSY LUNGES
rearward as the dumbbells slide down toward mid-shin lev- SUPERSET 3
el. Stop before your lower back starts to curve and rise back Start in a standing position, holding a dumbbell by each side and
up, pushing your hips forward as you exhale at the top. your feet shoulder-width apart. Your chest should be kept up,
your back should be in a neutral position, and the shoulders
retracted back. Begin the movement by stepping your left leg
backward into an adapted lunge position - your foot crosses be-
hind and to the right of your front leg rather than going straight
back. After stepping back and across with your left leg, you will
need to return the same leg to the starting position so that your
feet are returned to shoulder-width apart. Repeat the adapted
lunge movement on the opposite leg.
IN PARTNERSHIP WITH 108
ACTIVE REST JUMP SQUATS
Stand with your hands by your side or clasped in front of your
chest and feet hip-width apart. Swing your arms as you push
your hips into a quarter squat position. Swing your arms up for
momentum and drive your hips forward and up to get height
off the floor. As your feet contact the ground, absorb the im-
pact through your legs into a squat position and jump again.
SUPERSET 2 DB PULLOVERS 4 12
DB PULLOVERS
SUPERSET 2
Lie on a flat bench and hold the dumbbell at
the top of the weight with both hands over
your chest, at arm’s length. Keeping your arms
straight, lower the weight in an arc motion over
the back of your head. Hold the weight at the
top of the movement for a second and then use
your lats to bring the weight back to the starting
position in a controlled movement.
INCLINE DB CURLS ON A
STABILITY BALL
SUPERSET 3
Lean your mid-back on a stability ball
while your feet are flat on the ground.
Hold matching dumbbells in either hand.
Your arms should be hanging straight
down at your sides, with your palms
facing each other and feet remain flat
on the floor. Begin to slowly raise both
dumbbells up towards your shoulders,
rotating your hands as you do so. Your
palms should be facing your shoulders
at the top of the movement. From here,
lower the weight and rotate your palms
in the opposite direction. Upper arms
remain stationary at all times through-
out the movement.
ALTERNATING DB CURLS
SUPERSET 4
With your feet shoulder-width apart,
chest up and eyes focused forward,
hold the dumbbells at your side, in
tight to your body. While holding the
upper arm stationary, curl the weight
as you rotate the palm of the hands
until they are facing forward. Contin-
ue alternating in this manner for the
recommended amount of repetitions.
CARDIO
HIIT cardio of choice (example: 30 second
sprints with 30 seconds of rest for 15 – 20 min)
PUSH-UPS
SUPERSET 1
With your body parallel to the floor in push-up position, place your
hands slightly wider than shoulder-width apart. Keep your abs locked
on tight. Keeping your body rigid and your elbows close to your sides,
lower yourself down towards the floor, then push powerfully through
your hands back to full-arm extension.
BODYWEIGHT DIPS
SUPERSET 2
Keeping your torso as upright as possible, grasp the side of
the bench with your arms extended. Bend your arms to low-
er your body while keeping the elbows tight to your sides. As
your arms approach a 90-degree angle, press your hands
powerfully against the bench to raise your body back to
starting position.
DB TRICEPS KICKBACKS
SUPERSET 3
Hold a dumbbell in each hand with your feet to-
gether. Extend your elbows to a full extension.
Your upper arm should remain stationary during
the movement. At the top of the movement
squeeze your triceps to get the most out of the
rep.
CARDIO
HIIT cardio of choice (example: 30 second
sprints with 30 seconds of rest for 15 – 20 min)
GET READY!
IN PARTNERSHIP WITH 122
SUPERSET 1
DB ARNOLD PRESS
Start in an upright standing position, ensure
your chest is up, back straight, feet shoul-
der-width apart, core switched on, and your
knees slightly bent. Begin the movement by
holding a dumbbell in each hand with your
elbows bent and at shoulder height. Your
palms should be facing your body (backward)
and positioned in front of your shoulders. To
begin the first phase of the movement,
slowly raise the dumbbells up above your
head until your arms are almost fully
extended. At the same time, turn/twist your
wrists so that your palms are now facing
away from your body (forward) - there is no
pause at the top of the movement. The
second phase of the move-ment is
lowering the dumbbells back down to the
start position. As you lower the dumb-bells
remember to turn the wrists back until your
palms are facing your body once again.
PLANK
SUPERSET 6
Get into a push-up position with your
forearms on the floor. Make sure your
body is straight from your heels to the
top of your head – don’t sag, pike at the
hips or drop your head. Pull your abs
in tight, hollowing out your lower abs
without changing your body position.
Control the position using the strength
of your core and hold for 60 seconds,
working up to two minutes.
CARDIO
HIIT cardio of choice (example: 30 second
sprints with 30 seconds of rest for 15 – 20 min)
DB CURTSY LUNGES
SUPERSET 3
Start in a standing position, holding a dumbbell by each side and
your feet shoulder-width apart. Your chest should be kept up,
your back should be in a neutral position, and the shoulders
retracted back. Begin the movement by stepping your left leg
backward into an adapted lunge position - your foot crosses be-
hind and to the right of your front leg rather than going straight
back. After stepping back and across with your left leg, you will
need to return the same leg to the starting position so that your
feet are returned to shoulder-width apart. Repeat the adapted
lunge movement on the opposite leg.
CARDIO
HIIT cardio of choice (example: 30 second
sprints with 30 seconds of rest for 15 – 20 min)
SUNDAY:
REST
REST
REST
1. 2.
THE BUDDY SYSTEM PICTURES
Get a workout buddy or partner for Collect pictures of fit people and
accountability. Having a partner might put them where you will see them
be just the encouragement and push daily. Choose images of people with
you need to stick with it! physiques who inspire you. Consider
taking it a step further and creating an inspiration board for
those pictures with motivational quotes that you can put up
for daily inspiration.
3. 4.
KEEP A JOURNAL START A BLOG
Keeping a journal is really great for A blog is a great way to announce
tracking progress and for staying to others that you have made a
focused on your goals from day to day. commitment and you are sticking to it!
A training journal is not only useful for You might be surprised at the number
marking off your exercises as you do them, but you can look of people who want to encourage and cheer you on. Who
back at them to see how far you’ve come. This may help knows? At the end of your journey, your blog could serve
motivate you on days that you just can’t get motivated. A as a catalyst to positively change the lives of many people,
food journal is equally as helpful for tracking your nutrition including friends and family.
progress.
5. 6.
PROGRESS, NOT SET SPECIFIC GOALS
PERFECTION AND TARGET DATES
Many times when someone messes It is important that you not only set
up on a diet or program, they will have realistic goals for yourself, but that
the mentality that the entire program you also set a specific target date in
is blown. The thought goes something like this, “Well, I just which you want to have it accomplished. “I want to lose 30
messed up, so I might as well eat whatever I want and start pounds this year” is not specific enough. Try something like,
over next week.” Keep in mind that your program is about “By June 30, I am going to lose 15 pounds and fit into a size
progress, not perfection. You want to maintain a diet and 6 dress.” Pull out your training journal and keep marking off
program that can become a lifestyle. Don’t dwell on the the days you work out, write down what you eat, and keep
past. Just get right back on track and keep going. visualizing your goal. You can expect to lose 1–2 pounds per
week safely. Any more than that is not considered healthy.
A FINAL WORD
OF ENCOURAGEMENT
Remember, this program is all about progress, not
perfection. The goal is for you to make gradual
lifestyle changes that will help you get into better
physical shape and health. Day by day, week by week,
one “step” at a time, keep making progress.
today!
Good Luck!
Jamie Eason Midleton
2. R
ead through the Lean Body® Challenge program thoroughly. Read carefully, as there are a series of simple life-
style changes you need to be ready to make in order for the program to be effective.
3. T
ake your “before” photos. IMPORTANT: Read carefully, as there are a series of simple lifestyle changes you need
to be ready to make in order for the program to be effective. They will need to be uploaded to our website at the end of
the 12 weeks. The “before” picture must be taken within the 3 days of your official start date.
5. Go shopping. Since this program hinges partially on your eating habits, you’ll need to stock up! Your Lean Body®
Challenge™ program explains in detail the foods you can and cannot have during your 12-week Challenge. Be sure to
stock your fridge with the right foods so that you can begin properly preparing your Lean Body meals from day one.
6. B
egin and complete your 12-week Lean Body® Challenge™. Your new, leaner body is just 12 weeks away!
Fill in your starting date, current weight, and body fat % in the box below. Complete this box at the end of the 12th week.
Progress
Now, subtract Week 1 from Week 12 here: ...and here:
2. F
ill out the rest of your Online Entry. You will be require to fill out a short Q&A Essay, submit your starting & finishing
weight, and required percentage.
3. C
ollect your receipts for any Labrada products purchased during your Challenge and put them in a safe place.
If you are selected as a 1st place winner you will be reimbursed for up to $150.
Remember – we’re here to help! Send any questions you have to [email protected], or call 1.800.832.9948
1. What are your fitness goals at the beginning of the Lean Body® Challenge™?
2. Please detail your physical and emotional successes during the Lean Body® Challenge™.
4. W
hat struggles and challenges did you face while you were completing your Lean Body® Challenge™?
How did you overcome them?
5. Why do you think you should be selected as a winner of the Lean Body® Challenge™?
6. Which Labrada products were the most helpful to your success during this program and why?
7. How will you measure your success throughout the Lean Body® Challenge™? (fill in all that apply)
Weighing myself on a scale Waist Measurements w/ Tape Body Fat Skin Calipers
8. Additional comments.
NOTE: You will have the opportunity to upload 2 additional photos in addition to the mandatory 4 “Before & After” photos.
A: Yes, you are welcome to enter the Lean Body® Challenge™ as many times as you want. We encourage you to talk to
friends and family about doing the Challenge with you. It’s more fun and a lot easier to have a “body buddy”who will help
you stay accountable. See rule 17.
Q: D
o I have to use Labrada Nutrition supplements in order to be eligible to win the Lean Body® Challenge?
A: We do not require you to purchase any Labrada supplements during the Challenge to be eligible to win the Challenge;
however we suggest you use the recommend supplements in the program to achieve optimal results.
A: We require that you hold up a newspaper in both sets of Lean Body® Challenge™ pictures in order for us to
authenticate the dates the photos were taken. You are also welcome to shave or tan in your before and after pictures
in order to illustrate your physique more clearly, but this is not required and will not count against you if you don’t do it.
Q: How do I keep track of how I am doing during the Lean Body® Challenge™?
A: You will need to measure your progress while on the Lean Body® Challenge™ and then submit that as part of your
completed entry. Some people measure their success by the amount of weight lost or muscle gained. Others go by
their dress or pant size. Some people like to know their body fat percentage. Whatever your method of measurement
is, be sure to commit to it and list it specifically in your competitor packet! Body measurements help you stay on track!
Make a note of your starting and finishing body measurements in your first essay, and monitor your progress carefully
for the duration of your Challenge. This will also help you to stay accountable.
Q: How much time do I have to upload my final pictures and fill out my essay once my 12-Week
Transformation Program has concluded?
A: You will receive an email during week 12 of your challenge with specific directions. You will have up to 4 days to upload
your pictures and fill out your essay from once you receive this email.
Heat a skillet to medium/high. Season salmon with salt and pepper and add to the
skillet. Brown for about 2 minutes on each side then reduce heat to low, cover and let
cook about 3 minutes. To the same skillet, add the boy choy, season with salt and
pepper and then cover to help steam. Meanwhile, in a small bowl, stir together the
honey and the soy sauce and pour over the salmon. Cook uncovered for 2 – 3 minutes
more. Serve warm.
Mix oat flour, protein powder, sugar, baking powder, baking soda and salt in a large
bowl. IN another bowl, add almond milk, yogurt, applesauce, vanilla extract and eggs
and mix well. Add the wet ingredients to the dry and stir until combined. Heat a skillet
over medium/high heat and coat with cooking spray. Use a ¼ cup to measure out
each pancake and pour into skillet. When bobbled begin to form flip and cook the
other side for about 2 more minutes. Continue for all the batter.
Nutrition: 1 pancake
81 calories
1.5 g fat
11 g carbs
6 g protein
151 IN PARTNERSHIP WITH
Jamie’s Turkey Salad
Yields: 8 servings
Directions:
Add turkey breast to a medium sized pot and bring to a rapid boil. Then, immediately
reduce to low heat, cover with a lid and let simmer for 30 minutes.
In the meantime, chop the green onions and celery, place in a small bowl and set aside.
In another small bowl add the Dijon mustard, Greek yogurt, apple cider vinegar,
sweetener and salt, mixing well until thoroughly combined.
Next, shred or chop the chicken into bite sized pieces and place in a large bowl. Finally,
add the chopped onions and celery as well as the wet ingredients and stir until well
combined. Refrigerate immediately. Will keep for about 2 weeks in the refrigerator.
Freezes well.
Directions: Drain the chicken or tuna and add break up into a small bowl. Then add
the remaining ingredient and stir until incorporated. Heat a nonstick skillet on
medium heat, form the mixture into a patty cook like a pancake until lightly browned
on both sides. Serve with ketchup.
Nutrition: 1
229 calories
3 g fat
27 g carbs
22 g protein
Preheat oven to 350 F. Combine all ingredients except chicken in a medium saucepan
and simmer for 10 minutes over medium/low heat. Meanwhile, trim chicken of fat and
place in a plastic bag, or between two sheets of wax paper, and pound until about 2
inches thick. Coat a 9 X 13 glass baking dish with nonstick spray. Place chicken in the
dish, cover with ¾ cup of the barbecue sauce (reserve the rest for serving) and bake for
35 minutes. When the chicken is about 10 minutes from being done, steam the green
beans in a steamer basket on the stove (about 7 – 8 minutes). Season with salt and
pepper and serve with lemon halves to squeeze over the top.
In a large pot boil cauliflower and garlic in the vegetable stock for about 10 minutes,
until tender. Transfer garlic and cauliflower to a food processor or blender and
process until smooth. Add thyme and lemon juice and process a few seconds more.
Season with salt and pepper. Serve hot.
Add all ingredients to a large mixing bowl and mix by hand until thoroughly combined.
Separate the meat mixture into 4 portions, form into a ball and flatten into ½” patties.
Place a large nonstick skillet over medium heat and cook each patty for about 4 – 5
minutes on each side. When serving, wrap the lettuce leaves around each patty in lieu
of a bun. Garnish as desired (ketchup, mustard, pickles, etc.).
Nutrition: 1 patty
calories: 295
fat: 23g
carbs: 2g
protein: 22g
IN PARTNERSHIP WITH 154
Vegan Cinnamon Pancakes
Makes 14
To a small bowl, add the milk and vinegar, stir and set aside. To a large bowl, add the
oat flour, coconut sugar, baking powder, cinnamon and salt, stirring until combined.
To the dry ingredients, add the melted butter, milk mixture and vanilla extract. Whisk
all ingredients together, taking care not to overmix. Let sit for about 5 minutes and
then heat a pan or griddle over high heat, spray with coconut oil spray and cook each
pancake until lightly brown on each side.
Nutrition: 1 pancake
calories: 93
fat: 1g
carbs: 12g
protein: 2g
Preheat oven to 350 degrees. Wash the peppers, cut off the tops and removes the
seeds and ribs. Spray an 8 x 8” Pyrex dish with non-stick spray and place the peppers
cut side up inside. Next, spray a large skillet with non-stick spray and place over
medium/high heat. Add the meat crumbles, green chilis and salsa and stir until just
combined. Cook for about 5 minutes until heated through. Spoon the mixture into
the four peppers and add about 2 Tablespoons of cheese to each one. Place in the
oven and bake uncovered for about 30 minutes, until peppers are fork tender. Serve
immediately.
1 head cauliflower
3 large cloves garlic, peeled
2 – 3 Tbsp. olive oil
2 Cups dairy free milk, unsweetened
1 – 2 Cups low sodium vegetable stock, depending on preferred consistency of soup 1
tsp. fresh thyme leaves
salt & pepper to taste
Directions: Preheat the oven to 400 degrees. Line a baking sheet with foil and set
aside. Wash and cut the cauliflower into large florets with the stalk in tact but
discarding any leaves. Place all the florets on the prepared baking sheet and drizzle
with 2 Tbsp. olive oil, salt and pepper. Toss to coat and spread into an even layer.
Place the peeled garlic cloves on a separate sheet of foil and fold up the edges, still
leaving the garlic exposed. Drizzle with 1 tsp. olive oil, sprinkle with salt and place on
the baking sheet with the cauliflower. Roast the garlic and the cauliflower on the
center rack for about 30 minutes or until the cauliflower begins to turn a light golden
brown. Transfer the roasted cauliflower and garlic to a blender and add the milk, 1
Cup of vegetable stock and the thyme. Blend until smooth, adding more vegetable
stock until you’ve reached the desired consistency. Serve warm.
Nutrition: 1 serving
Calories: 229
fat: 16g
carbs: 18g
protein: 7g
¼ Cup Tempeh
2 Cups broccoli
¼ Cup onion
1 Cup snow peas
½ Cup celery
½ Cup bell pepper
¼ tsp. regular sesame oil
1 tsp. sesame seeds
1 Tbsp. cashew nuts, rough chopped
Splash of toasted sesame oil
Sea salt
Garlic powder, pinch
Ginger, pinch
red pepper flakes, optional
Low sodium soy sauce, splash
Directions: Place a large skillet over medium heat and saute tempeh, broccoli, onion,
snow peas celery and peppers in regular sesame oil. To a small bowl, add the splash of
toasted sesame oil, salt, garlic, ginger, red pepper flakes and soy sauce, stirring until
combined. Pour mixture over the tempeh and vegetables and saute until heated
through, about 2 minutes. Serve warm and top with cashews.
Nutrition: 1 serving
calories: 524
fat: 26g
carbs: 57g
protein: 27g
Directions: Use a nutria-bullet or magic bullet to blend all the ingredients together.
Note: You’ll need to double or triple the recipe for a larger blender. Heat a pan or
griddle sprayed with non-stick spray over medium/high heat. Be patient as you
attempt to flip the pancakes and make sure they are cooked completely on each side.
Nutrition: 1 pancake
Calories: 118
fat: 2g
carbs: 19g
protein: 8g
Directions: Heat oven to 400 degrees. In a medium oven-safe (preferably cast iron)
skillet over medium heat, heat 1 tsp oil. Add onion and cook, stirring occasionally
until it starts to soften, about 2 minutes. Add garlic, salt and pepper and cook just
until fragrant, about 1 minute more. Add broccoli and 1 tbsp water and reduce heat to
medium low. Cook, stirring until broccoli is bright green but still crunchy, about 2
minutes. Add rice and cook, stirring until just heated through. Remove from heat. In
a bowl, stir together yogurt, yeast, paprika and remaining tsp. oil. Pour over broccoli-
rice mixture and toss to combine. Top with cheese and garnish with red pepper flakes
(if desired) before serving.
Nutrition: 1 serving
calories: 272
fat: 11g
carbs: 30g
protein: 13g
IN PARTNERSHIP WITH 158
Miso Soup
Makes 1
2 ½ Cup water
1 – 2 Tbsp miso paste (fermented unpasteurized)
1 Tbsp green onions, chopped
1/3 Cup Organic Tempeh
Splash toasted sesame oil
1 tsp. sesame seeds, raw
Directions: Heat water on the stove in a medium pot and stir in miso paste until
dissolved, add tempeh and toasted sesame oil. Pour into a bowl or large cup andtop
with sesame seeds and chopped green onions. Serve warm.
Nutrition: 1 serving
calories: 248
fat: 9g
carbs: 23g
proteins: 17g
Directions: Heat olive oil in a large skillet over medium heat and add onions, garlic
and jalapeños. Stir fry a few minutes until the onion is translucent and the garlic is
fragrant. Add tomatoes, cumin, paprika and salt to the pan. Cook the tomatoes for
about 2 minutes until they soften. Add the diced bell peppers and cauliflower rice
and stir fry for an additional 3 to 4 minutes. Serve warm.
Nutrition: 1 serving
calories: 101
fat: 6g
carbs: 12g
protein: 3g
1 zucchini, spiraled
1 ¼ Cup basil
1/3 Cup water
4 Tbsp pine nuts
2 Tbsp lemon juice
1 avocado
12 sliced cherry tomatoes
Directions: Spiralize or thinly slice the zucchini with a vegetable peeler and place in a
large bowl. Blend the basil, water, pine nuts, lemon juice and avocado in a blender
until smooth. Slice the cherry tomatoes in half and toss them into the bowl with the
zucchini, along with the avocado mixture. Gently toss all together before serving.
Nutrition: 1 serving
calories: 313
fat: 27g
carbs: 19g
protein: 7g