Copy Of Anna Victoria- Fit Body Guide 2.1 Lifting Guide

ROUND 2.1

FIT BODY GUIDE LIFTING

WEEKS

13-24 by

Prepared exclusively for [email protected] Transaction: 0016110583

Legal & Medical Disclaimer No part of this ebook, in part or in full, may be reproduced, stored, copied, or transmitted by any means without the express written consent of the owner, Anna Victoria. If you will be printing it on a public computer, you must delete it from the computer once you are done. Each users name and transaction information is stamped on each digital download. Violations of this copyright will be enforced to the fullest extent of the law. Although the author and publisher have made every effort to ensure that the information in this book was correct at press time, the author and publisher do not assume and hereby disclaim any liability to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident, or any other cause. This book is not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in matters relating to his/her health and particularly with respect to any symptoms that may require diagnosis or medical attention. In the interest of your safety, modifications or adjustments cannot be made for exercises and advice contained in this ebook. Said modifications or adjustments can be made only by each person’s primary care physician. The information in this book is meant to supplement, not replace, proper training. Like any sport involving speed, equipment, balance and environmental factors, this sport poses some inherent risk. The authors and publisher advise readers to take full responsibility for their safety and know their limits. Before practicing the skills described in this book, be sure that your equipment is well maintained, and do not take risks beyond your level of experience, aptitude, training, and comfort level. Artwork Illustrations Copyright © 2017 by Shutterstock Book Design and Production by Stefan Andersun Photography by Jalisa Marie and Luca Esposito Written by Anna Victoria, NASM Certified Personal Trainer Copyright © 2017 Paramount Lifestyle, LLC. All rights reserved. www.annavictoria.com

Prepared exclusively for [email protected] Transaction: 0016110583

FIT BODY GUIDE

ROUND 2.1

| 3

TABLE OF CONTENTS 5 6 7 8 9 11 13 14 15 19 20 21 22 27 29 32 33 34 35 36 40 42 43 44 46 47 81 82 83 84 85 86 87

About My Journey Taking Accountability Photos Tracking Your Progress FBG Round 2.1 Layout FBG Round 2.1 Schedule FBG Round 2.1 Supersets FBG Round 2.1 Method FBG 2.1 Cardio Types of Cardio Proper Form + Proper Breathing How To Breathe Properly Breathing Do’s and Don’ts How To Exercise With Proper Form Excess Post-Exercise Oxygen Consumption Resting Resistance Training Cardiovascular Training Modification Glossary FBG Round 2.1 Weight Foam Rolling Kinetic Chain What You Will Need Barbell Training Understanding the Training Guide Daily FBG Journal Workouts: Weeks 13-24 Treadmill Sprints Circuits At Home Cardio 5-UP Cardio circuit Cycling Workout Jump Rope HIIT Cardio At Home LISS Workout Glossary

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 4

Welcome to the Fit Body Guide Round 2.1! Up to now, you have committed at least 12 weeks to being a better you physically, mentally and emotionally. But, as you know, my guides are not intended to be followed for only 12 weeks – this is a lifestyle. For this reason, I am so excited to bring you The Fit Body Guide Round 2.1 to continue helping you get the results you deserve! The Fit Body Guide Round 2.1 is the next step in your FBG Journey. Whether you finished Round 1 or Round 2, Round 2.1 is going to further push you with even more challenging workouts, helping you progress from dumbbell to barbell based workotus, and everything you need to feel and look your best. The Fit Body Guides are designed to challenge you, push you, and help you tone and strengthen your body. But remember, as much as you can workout every week, your results will not reflect their true potential unless you have a proper diet and the correct macronutrient ratios. Be sure that whichever meal plan you are following, the FBG Meal Plan Guide or not, that you are following one. I don’t want you to waste a single moment of your time working out if you aren’t eating in a way that will support your results. With following both the FBG Training Guide Round 2.1 and FBG Meal Plan Guide, get ready to transform your body in ways you never thought possible. I am going to help you tone, tighten, reveal your best body, and not to mention feel your absolute best. Let’s get started!

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 5

ABOUT MY JOURNEY Before we get started, I want to give you a bit more detail about my own journey and what inspired me to write the Fit Body Guides. As each of you FBG girls have been on your own journey, I have been continuing mine as well. I have been on my journey since November 2012 and I know firsthand just how important it is to continually challenge your body, focus on further muscle engagement and to change your routine. The further you get on your journey, the harder it is to see continuous results.Your body constantly adapts and you need to push yourself out of your comfort zone time and time again. It hasn’t been easy to stay on track and push myself but at the end of the day, no matter what my progress is or what I look like, I feel my absolute best when I am eating healthy and pushing myself in my workouts. Focusing on the emotional, mental and physical benefits is by far what has kept me going. As most of you know, I came from a background of eating exclusively junk food from a young age, and while you may not be able to tell from the outside, on the inside I was very ill. My digestive and gastrointestinal systems were failing to function properly, which landed me in the emergency room. To be honest, that isn’t even what got me started on this new lifestyle. It wasn’t until another year later that I had that “aha!” moment, that the food I was eating and my lack of exercise were responsible for my health problems. These habits were not easy to change. Since I had eaten so poorly from my early teens, I didn’t know what it meant to eat a healthy, lest a balanced meal, and these poor eating habits followed me through to adulthood.

BEFORE

In the beginning, I was truly baffled as to why a young 20-something year old would be having health problems, because I hadn’t the slightest clue that food was responsible for my health and the way I felt. This is why I am so passionate about educating and helping other women fuel their bodies from the inside out. Sure, I want you to have a rocking body and love every bit of your progress physically - you have every right to. But to me, the real prize is feeling your best and strongest on the inside, and loving every bit of yourself from the beginning of your journey to the end.

AFTER

Don’t take no for an answer, not even from yourself.

I am looking forward to continuing my journey alongside you and the entire FBG Community. As individuals we can be great, but as a community we are unstoppable. Here’s to another 12 weeks to being the best you can be, and then some.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 6

TAKING ACCOUNTABILITY PHOTOS You have already documented your first twelve weeks of FBG Progress and as you know, this is one of the most important aspects to keeping yourself accountable and motivated. While you may not see the changes happening on a day-to-day basis, you will see them clearly when compared side by side to your prior photos. 1

Find a full length mirror that will fit your body from head to toe.

2

Take the picture in natural sunlight with no shadows

3

Wear shorts/underwear/bikini bottoms and a sports bra or bikini top

4

Relax your body and stand straight

5

Take photos from the same angle and in the same lighting each time

6

Compare your Round 2.1 progress every 6-8 weeks.

Please keep in mind, the further you continue on your journey, it is normal not to see as much change each and every four weeks. This doesn’t mean you aren’t doing things correctly and it definitely doesn’t mean you won’t see further progress! You will - but our bodies do adjust and as you progress, you will have to push yourself even further to continue getting results, which is exactly what FBG Round 2.1 is designed to help you do!

In order to ensure your progress photos accurately reflect all your hard work, follow steps 1-6 for taking proper accountability photos BONUS STEP Throw away your scale. If there’s one thing you should know by now it’s that the scale means nothing. It can’t tell you your body fat percentage, your strength, the actual amount of fat you’ve lost vs muscle you’ve gained - weighing yourself only continues to give this pointless number further importance and you deserve better than that. Liberate yourself and throw your scale away.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 7

TRACKING YOUR PROGRESS In lieu of using a scale, the following methods are my recommendations for tracking your progress: BODY FAT PERCENTAGE TEST

There are a few different ways to measure your body fat. The easiest way is to go to your local gym and ask a personal trainer to have a body fat test done. Typically gyms will use a special type of scale that sends electric currents through your body to read various stats, body fat percentage being one of them. However, these are not 100% accurate. I, myself, have used these types of body fat percentage readers and my recommendations for getting as accurate and consistent of a reading are the following: Always get measured at the same time of day, after eating the same type of meals, and after you have gone to the restroom (yes, #2). The key is to ensure all variables are the same each time you use the machine. So while it may not be 100% accurate (it may vary by 1-2%) at least keeping all variable the same between tests will ensure the calculation is consistent.

Tag your posts with #fbgprogress #fitbodyguide @annavictoria

so I can see all your hard work!

If your local gym does not have a body fat percentage scale, another option is to order calipers online. Calipers are the most affordable option costing around $10, and with following a few steps, it is very simple to perform. MEASURING TAPE

You can also track your results by using measuring tape. I recommend this method if you have around 25% body fat or above. Use a measuring tape to measure the following areas: upper thighs, lower belly, waist, and upper arms. As with Round 1 and Round 2 Accountability Photos, I want you to SMILE in your before and after photos! Show everyone how excited you are to be on your journey and that loving yourself is something you deserve to do from day 1 through every step of the way.

If you would like your progress to be shared with the FBG Community, email me your progress! [email protected]

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 8

FBG ROUND 2.1 LAYOUT The Fit Body Guide: Round 2.1 is composed of three medium intensity strength training days and two cardiovascular + ab/core training days. There are two complete rest days. The FBG Strength Training circuits are to be performed on Monday, Thursday and Saturday. The FBG Cardio + Ab/Core Training circuits are to be performed on Tuesday and Friday. The two complete rest days are Wednesday and Sunday. These workouts will engage your entire body throughout the week to challenge and push yourself beyond your current physical and mental limitations.

THURSDAY

SATURDAY

LEGS + GLUTES

BACK + ARMS

TOTAL BODY CARDIO

CARDIO + ABS

WEEKS 13 - 16

WEEKS 17 - 20

WEEKS 21 - 24

HIIT

MISS

SPRINTS

CARDIO WEEKS 13 - 16

WEEKS 17 - 20

WEEKS 21 - 24

MISS

SPRINTS

HIIT

WEDNESDAY

CARDIO + ABS

REST DAY

SUNDAY

FRIDAY

TUESDAY

MONDAY

REST DAY

The cardio workouts will alternate in difficulty and intensity level through the weeks. Changing your cardio workouts, the intensity level and even the type of cardio will all play a significant role in continually challenging your body. If you would like to add an additional day of cardio, pair it with the FBG Full Body Saturday workouts.

TYPES OF CARDIO HIIT High Intensity Interval Training MISS Medium Intensity Steady State SPRINTS Most intense form of cardio

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 9

FBG ROUND 2.1 SCHEDULE FBG 2.1 focuses on moderate intensity strength training. This means you will be performing strength and resistance exercises at a moderate intensity level, while still maintaining proper form and fully engaging each respective muscle group. This powerful combination of strength training, muscle activation and engagement will allow you to improve your speed, increase strength, and improve overall body composition. MODERATE INTENSITY STRENGTH TRAINING Monday, Thursday, Saturday: 45 Minutes

STRETCHING + FOAM ROLLING Monday - Sunday: 15 Minutes REST There are two active rest days and two complete rest day in the Fit Body Training Guide.

CARDIOVASCULAR TRAINING Tuesday, Friday: 30 Minutes

ABDOMINAL / CORE-FOCUSED TRAINING Tuesday, Friday: 15 Minutes

REHABILITATION

STRENGTHENING

Workout Cycle MON

TUE

WED

THU

FRI

SAT

SUN

STRENGTH TRAINING

CARDIO TRAINING

REST

STRENGTH TRAINING

CARDIO TRAINING

STRENGTH TRAINING

REST

MODERATE INTENSITY

AB TRAINING

REST

MODERATE INTENSITY

AB TRAINING

MODERATE INTENSITY

REST

STRETCH

STRETCH

STRETCH

STRETCH

STRETCH

STRETCH

STRETCH

FOAM ROLL

FOAM ROLL

FOAM ROLL

FOAM ROLL

FOAM ROLL

FOAM ROLL

FOAM ROLL

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 10

FBG ROUND 2.1 SCHEDULE Since there are two rest days in FBG 2.1, there may be times when resting on Wednesday and Sunday don’t fit your schedule. So while you can’t “double up” FBG 2.1 workouts like you could in FBG Round 1 and Round 2 (see page 31 for more information on doubling up), you can shift the days around to fit your schedule!

SCHEDULE OPTION FRIDAY

LEGS + GLUTES

BACK + ARMS

TOTAL BODY

CARDIO + ABS

CA R DI O WEEKS 13 - 16

WEEKS 17 - 20

WEEKS 21 - 24

HIIT

MISS

SPRINTS

CA R DI O WEEKS 13 - 16

WEEKS 17 - 20

WEEKS 21 - 24

MISS

SPRINTS

HIIT

THURSDAY

CARDIO + ABS

RES T

DAY

SUNDAY

TUESDAY

WEDNESDAY

SATURDAY

MONDAY

RES T

DAY

SCHEDULE OPTION FRIDAY

LEGS + GLUTES

BACK + ARMS

TOTAL BODY

CARDIO + ABS

Never do two strength days right after another that focus on the same muscle groups. Your muscles need rest, and if you work out the same muscle group the next day, you’re preventing proper recovery and hindering your body’s ability to repair. Try to avoid resting two days in a row. While resting two days in a row isn’t necessarily bad, rest days are simply better spread out through the week in order to give your body rest after strength days. If your rest days are back to back, then you have several strength days in a short period of time with no rest.

CAR DI O WEEKS 13 - 16

WEEKS 17 - 20

WEEKS 21 - 24

HIIT

MISS

SPRINTS

CAR DI O WEEKS 13 - 16

WEEKS 17 - 20

WEEKS 21 - 24

MISS

SPRINTS

HIIT

WEDNESDAY

CARDIO + ABS

RES T

DAY

SUNDAY

THURSDAY

TUESDAY

SATURDAY

MONDAY

TIPS FOR CHANGING THE FBG 2.1 SCHEDULE

RES T

DAY

Try to avoid doing cardio two days in a row. Again, it’s not that doing cardio two days in a row is bad, but we are using cardio days as active rest days as well while our muscles are recovering, so they are best done after a strength training day.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

FBG ROUND 2.1 SUPERSETS FBG Round 2.1 is composed of one warm-up superset, three strengthening supersets, and one burnout superset. You will perform susperset 1 once and supersets 2-4 three times. This will further challenge your body since we will be repeating the same circuit after another in order to continually engage and activate each respective muscle group in which those circuits focus on.

STRENGTH / UPPER BODY TRAINING 45 MINUTES TOTAL WARM-UP SUPERSET 1 SUPERSET 2 SUPERSET 3 BURNOUT!

REST 30

SECONDS

REST 60

SECONDS

REST 60

SECONDS

REST 60

SECONDS

REST 60

SECONDS

x1 x3 x3 x3 x3

COOL DOWN

CARDIO + AB / CORE TRAINING

ROUND 2.1

| 11

MUSCLE + CORE ENGAGEMENT When you do any type of exercise, in order to see progress you must contract your muscles. If you simply go through the motions and don’t ever contract the respective muscle you are working, it’s likely you may not see much progress. However, what is great about strength training is you can focus on engaging your core just as much as the primary muscle group, and this is what helps define core and abdominal strength. For example, when you perform a squat, if you stand and squeeze your glutes, you are engaging your glute muscles. However, if you stand and contract your core, this will have a significant effect on improving your core strength.

45 MINUTES TOTAL SUPERSET 1 SUPERSET 2 SUPERSET 3

REST 60

SECONDS

REST 60

SECONDS

REST 60

SECONDS

x3 x3 x3

COOL DOWN

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 12

FBG ROUND 2.1 SUPERSETS SUPERSETS Supersets are simply two exercises performed right after another without any rest. In FBG Round 1 and Round 2, there were three circuits and each circuit had three exercises you performed back to back before a quick rest. In FBG 2.1, there are four supersets, each of which have two exercises you perform back to back before resting

FBG 2.1 LAYOUT

BURNOUT SETS Burnout Sets are exercises intended to be done at the very end of a workout session in order to push your muscular endurance to its max. In traditional weightlifting, burnout sets are done with lighter weight than you would normal do, and as many reps as you possibly can. You literally repeat the exercise until you cannot do even one more rep, hence the name “burnout”. In FBG 2.1, you will be performing a burnout superset after the three strength training supersets are completed. As mentioned, this will help improve your muscular endurance and it will help improve muscle definition as well. Another reason I wanted to add Burnout Sets is because lifting is typically a much slower pace than what you may be used to. Slower pace lifting does not burn as many calories in the moment because your heart rate is not elevated for a continuous amount of time like it is in FBG Round 1 and Round 2. With that being said, the lifting performed in FBG 2.1 is intended to be moderate pace and moderate weight lifting, not slow paced, heavy lifting. Lifting weights alone will help you burn more calories at rest over the long run, however, building muscle alone is not enough to shed fat and lean out, which is why you need to pair cardio with your strength routine. Adding a Burnout Set is another way to help you achieve that and push your body to the next level.

Burnout Sets will help increase your heart rate and maintain or improve muscular endurance.

Prepared exclusively for [email protected] Transaction: 0016110583

Warm-Up Exercise 1 Exercise 2 30 seconds rest Superset 1 Exercise 1 Exercise 2 60 seconds rest three times Superset 2 Exercise 1 Exercise 2 60 seconds rest three times Superset 3 Exercise 1 Exercise 2 60 seconds rest three times Burnout Set Exercise 1 Exercise 2 60 seconds rest three times

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 13

FBG ROUND 2.1 METHOD

There are three stages in FBG Round 2.1: • • •

STAGE 4: Weeks 13-16 STAGE 5: Weeks 17-20 STAGE 6: Weeks 21-24

Each stage of FBG 2.1 is composed of four weeks of strength training supersets which increase in difficulty every two weeks and reverse order. This increase in difficulty can be either an increase in reps or an increase in weight. One of the most important keys to continually challenging yourself is to add stress on your body physically, but the good kind of stress! This means changing your workouts, increasing the reps, the weight, the speed, and so on. Every two weeks when you increase the reps and/or weight, be sure to continue focusing on proper form, proper breathing and muscle engagement since this is what will actually help you progress more than doing the movements themselves. Additionally, we will also be reversing the order of the supersets every other two weeks in an effort to keep your body guessing and keep you progressing.

STAGE 4 WEEKS 13-14

WEEKS 15-16

MODERATE INTENSITY STRENGTH TRAINING

INCREASED REPS OR WEIGHT + REVERSED SUPERSETS

STAGE 5 WEEKS 17-18

WEEKS 19-20

MODERATE INTENSITY STRENGTH TRAINING

INCREASED REPS OR WEIGHT + REVERSED SUPERSETS

STAGE 6 WEEKS 21-22

WEEKS 23-24

MODERATE INTENSITY STRENGTH TRAINING

INCREASED REPS OR WEIGHT + REVERSED SUPERSETS

DID YOU KNOW? The final reps that are the most difficult are the reps that actually get you the most results. This is because these are the reps that your body is under the most stress and pushing itself to its limit. You know the saying, “step out of your comfort zone”? Well, if you are comfortable doing your workouts and you aren’t exerting yourself at the end of each circuit, then you likely have adapted to a point where your body isn’t being put through enough stress increase the weight or add a few reps, and be sure those last few reps are pushing you to your limit. Get uncomfortable!

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 14

FBG 2.1 CARDIO In conjunction with your FBG Strength Training workouts, you will be further challenging yourself with your cardio workouts as well. The same way your body can adapt to strength training exercises, your body can adapt to the pace and type of cardio you perform, which means in order to continually push your body, we will be alternating through different kinds of cardiovascular exercise. In order to ensure you are exercising at the appropriate intensity level, I recommend wearing a heart rate watch like a Polar watch, FitBit, Garmin Watch, etc. I personally use a Polar because it has a chest strap which is more accurate than a wrist heart rate reading. On the next page, I will explain each FBG Cardio type and how to calculate your heart rate range for each. Please use the forms to the right of the page for these calculations. As previously mentioned, if you would like to add additional cardio, pair it with the Saturday Full Body Workout. Do not replace it with a rest day since two rests days a week while doing heavier, moderate intensity strength training is crucial to your body’s ability to repair muscle. On the next page, you will see LISS and LIMIT cardio which are in FBG Round 2, but not in FBG 2.1. Nevertheless, I decided to leave the explanations for LISS and LIMIT cardio in the event you haven’t completed FBG Round 2, so you could have a more complete understanding of all the different types of cardio and the different heart rate benefits of each.

STAGE 4 WEEKS 13-14

WEEKS 15-16

TUESDAY: HIIT, FRIDAY: MISS

STAGE 5

MAX HR CALCULATIONS The heart rate zones I have calculated on the next page are examples. I have plotted each of these heart rate zones on a graph for illustration purposes only. Please do not follow these heart rate ranges and instead, calculate your maximum heart rate below and continue following the calculations for each type of FBG Cardio.

YOUR CALCULATIONS To find your target heart rate for each type of cardio, let’s first find your maximum heart rate. This is calculated by subtracting your age from 220. MAX HEART RATE

WEEKS 17-18

WEEKS 19-20

TUESDAY: MISS, FRIDAY: SPRINTS

STAGE 6 WEEKS 21-22

WEEKS 23-24

220

your age

MAX HEART RATE

TUESDAY: SPRINTS, FRIDAY: HIIT Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

ROUND 2.1

FIT BODY GUIDE

TYPES OF CARDIO 190 180

heart rate (bpm)

YOUR CALCULATIONS Your target heart rate for LISS will be between 50% and 65% of your maximum heart rate.

LISS: 98 - 127 bpm

LISS

170 160 150 140 130

MAX HEART RATE

120 110 100 90

*The calculations in this graph are based on a 25 year old female.

1

50%

2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 25 26 27 28 29 30 minutes

LISS is a low intensity cardio where you maintain a low, steady pace for the total duration. For example, fast walking, incline walking or light jogging are forms of LISS. LISS is great for beginners and it puts the least amount of stress on the body, however that means it also burns less calories than other cardio options. LISS is performed at 50-65% your maximum heart rate. Anna recommends staying in the upper limits for LISS workouts. For example: if your HR range is between 117 and 127, try to stay around 127.

LIMIT: 107 - 146 bpm 190 180 170 heart rate (bpm)

| 15

160 150 140

LOW

65%

HIGH

HEART RATE RANGE

YOUR CALCULATIONS Your target heart rate for LIMIT will be between 55% and 75% of your maximum heart rate.

LIMIT

130 120 110 100 90

*The calculations in this graph are based on a 25 year old female.

1

MAX HEART RATE

2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 25 26 27 28 29 30 minutes

LIMIT is a cardio form that helps improve endurance and prepares you for doing interval training by alternating between low and medium intensities. For example, alternate between a light jog and a medium pace run every 1-2 minutes. LIMIT is an optimal cardio form for those who are wanting to transition to HIIT cardio but first need to focus on improving endurance and speed. LIMIT is performed at 55%-75% your maximum heart rate.

Prepared exclusively for [email protected] Transaction: 0016110583

55%

LOW

75%

HIGH

HEART RATE RANGE

@annavictoria

ROUND 2.1

FIT BODY GUIDE

HIIT: 156 - 176 bpm Recovery: 117 - 127 bpm 180 170 160 heart rate (bpm)

YOUR CALCULATIONS Your target heart rate for HIIT will be between 80% and 90% of your maximum heart rate.

190

150 140 130 120

HIIT

110 100 90

*The calculations in this graph are based on a 25 year old female.

1

2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 25 26 27 28 29 30

MAX HEART RATE

minutes

HIIT is a cardio form that will push you to your limits in the best way possible. HIIT will help you burn the most calories, fat, and preserve the most amount of muscle. For example, do 30-60 second sprints followed by 90-120 seconds of light running, and continue to alternate between the two for the stated amount of time. The higher end of HIIT is performed at 80-90% your maximum heart rate, and the lower end, also called the recovery phase, is performed at 60-65% your max heart rate.

80%

LOW

MISS: 137 - 156 bpm 190 180 170 heart rate (bpm)

| 16

90%

HIGH

HEART RATE RANGE

YOUR CALCULATIONS

160 150 140 130 120 110 100 90

*The calculations in this graph are based on a 25 year old female.

1

Your target heart rate for MISS will be between 70% and 90% of your maximum heart rate.

2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 25 26 27 28 29 30 minutes

MISS is a similar form of cardio to LISS, but with an increased speed. For example, with LISS you would be walking at a fast pace, but with MISS you will be running at a light pace. In the beginning of MISS, your heart rate will be around 70-80% your maximum heart rate, but as the run goes on, your heart rate will increase to around 80-90% your maximum heart rate and it will stay there through the run. Your heart rate will get this high not because you are running at a fast speed like you would in HIIT, but because you are running at a continually steady pace. This is what will help increase your overall cardiovascular endurance to enable you to perform HIIT and Sprints more effectively. Please note that the last 10 minutes of MISS are the biggest challenge but you want to push through as much as you can. If you need to walk for 60 seconds to catch your breath that is okay, or you can lower the speed but ensure you are still jogging and not walking. Prepared exclusively for [email protected] Transaction: 0016110583

MISS MAX HEART RATE

70%

LOW

90%

HIGH

HEART RATE RANGE

@annavictoria

ROUND 2.1

FIT BODY GUIDE

| 17

SPRINTS: 176 - 185 bpm

heart rate (bpm)

Recovery: 108 - 127 bpm

YOUR CALCULATIONS

190 180 170 160 150 140 130 120 110 100 90

*The calculations in this graph are based on a 25 year old female. 1

2

3

4

5

6

7

8

9

10

11

minutes

12

13

14

15

16

17

18

19

20

Sprints are the most intense form of cardio you can do since they recruit not only your leg muscles but your entire body. What most don’t know is that when done properly, sprinting works your core so much that it will give you one of the best ab workouts possible! Sprints are not recommended for beginners so please ensure you are comfortable with running at fast speeds before attempting.

Your target heart rate for Sprints will be between 90% and 95% of your maximum heart rate.

SPRINTS MAX HEART RATE

90%

Sprints are to be performed at 90-95% of your maximum heart rate, for short bursts of time, and the recovery should be between 55-66% your max heart rate. You will begin from a walking speed and instantly begin sprinting as fast as you can, for 30-60 seconds, then recover for 90-180 seconds. This is considered one interval and in FBG, you will be repeating these intervals until you reach 20 total minutes of sprints. The ratio of sprinting to recovery should be 1:3, so for every second you are sprinting, you should recover/ walk for 3 seconds.

LOW

95%

HIGH

HEART RATE RANGE

Due to the explosive nature of sprints, sprinting will help increase your metabolism and allow your body to burn fat long after your workout is complete and through the rest of the day. These workouts are not about how many calories you burn in the moment, but for the rest of the day thanks to EPOC principles. See page 25-26 for more on EPOC.

NOTE Up to now, you have been doing 30 minute cardio sessions three times a week. When we begin introducing sprints into your training regimen, we will actually be reducing the training time from 30 minutes down to 20 minutes. This is due to the physically demanding nature of sprints and limiting your sprints to 20 minutes will allow your body to make the most efficient use of your energy stores and allow your body to burn fat most efficiently. Sprinting for more than 20 minutes can add unnecessary stress on your body and is not recommended.

If you are not comfortable with performing sprints just yet, replace with HIIT but make a conscious effort to increase your speed every two weeks.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

SPRINTING TIPS • • • • • • • • •

Always do a light cardio warm-up before any sprints. Jog for 5 minutes. Always end sprints with a light cardio cool-down. Jog/walk for 3-5 minutes. Keep chest up and out throughout with your shoulder blades down. Squeeze your core with every step and breathe through your diaphragm. Make your sprints count! Use your arms to pump effectively – arms should be at a 90 degree angle, close to your body and pumping with every step, allowing you to take control of your core. Push vs pull: Think of sprints and running as pushing away from the ground as opposite to pulling away. This will help minimize injury and maximize sprinting effectiveness. Your knees should raise to about a 90 degree angle and your foot should fall right below your hips and not in front of your body. Do not slow down until every second of the sprint is finished! Sprint outside – you can sprint on treadmills and I do sometimes myself, however sprinting outside is preferred.

How do I know at what speed or pace to perform cardio?

ROUND 2.1

| 18

SPRINT PREREQUISITES ✓ Must have cardiovascular endurance and fast running ability ✓ Must have a strong core and lower back ✓ Must run with proper form, kicking knees up instead of back ✓ Must wear proper shoes ✓ Must have a proper diet (as with all exercise) – Sprints + poor diet/low protein diet is a recipe for muscle catabolism.

The exact speed and pace for each type of FBG cardio will be different for every person. The speed and pace at which I recommend performing cardio is the speed and pace at which your heart rate is in the target zone for each respective cardio type. Please see pages 84-89 for sample cardio workouts, I have placed example speeds for cardio workouts that use cardio equipment like a treadmill. You should test the workouts at this pace, then adjust the speed based on your own heart rate. Is your heart rate too high? Slow down. Is your heart rate too low? Up the speed. Fitness is not a one size fits all, find the pace and speed that fits you!

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 19

PROPER FORM + PROPER BREATHING Two of the main focuses of FBG 2.1 will be proper form and proper breathing. When you are exercising, proper form and proper breathing will play a major role in your ability to progress and perform exercises effectively. You will be surprised to see how differently exercises feel when you are breathing properly and have correct posture! I will tell you, however, as a trainer, we don’t want to overload you with “do this, do that, do this, don’t forget that” especially if you are still new to fitness. It can become overwhelming and intimidating, and lead to people giving up, so if you ever feel discouraged because you think you aren’t “doing it correctly” just remember that giving it your best shot is better than not doing it at all and it’s about progress, not perfection.

BENEFITS OF PROPER FORM REDUCED INJURY

MUSCLE ENGAGEMENT

INCREASED MUSCLE GROWTH

MORE EFFICIENT FAT BURN

BENEFITS OF PROPER BREATHING INHALATION INCREASES OXYGEN & BLOOD FLOW

EXHALATION GETS RID OF TOXINS & GASES

INCREASED BLOOD FLOW HELPS MUSCLES

INCREASES OVERALL ATHLETIC PERFORMANCE

DECREASES BLOOD PRESSURE

DECREASES STRESS

INCREASES ENDURANCE

INCREASED OXYGEN = FAT BURN

DECREASES CARBON DIOXIDE IN THE BODY

ALLOWS FOR LONGER, DEEPER BREATHS

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 20

HOW TO BREATHE PROPERLY NEED PRACTICE? SQUATS: Inhale as you squat down, exhale as you stand up.

Proper breathing during cardio is different since there is no one “easier” or “more difficult” part of cardio like there is with strength training. In the case of cardio, a 3:2 breathing tempo is suggested. For example, count “1, 2, 3” as you inhale then “1, 2” while you exhale. You can even translate this into steps, “left, right, left” while you inhale, then “right, left” while you exhale. Personally, I find it easier to simply count my steps than to focus on left right. So just inhale and count three steps, then exhale and count two steps. Coordinating your breathing pattern with your steps has actually shown to increase endurance and breathing efficiency. Similar to strength training, if you need to slow down your pace in order to get your breathing tempo down, in the end you will be a much more effective runner by practicing proper breathing patterns.

BICEP CURLS: Inhale as you lower your arms, exhale as you curl up.

EXHALE

However, in strength training, there is a moment during the rep you will hold your breath for a brief second and this is at the peak of the exercise. This is similar to the Valsalva maneuver. Since during strength training you are exerting yourself and needing to contract your core muscles, holding your breath for a brief second will allow you to fully engage your muscles, maintain proper form and brace yourself for the hard part, where you will exhale and continue to contract your core muscles. This may take some practice and that’s okay! If you need to slow down your pace in order to master proper breathing, do it. This practice will help you improve overall muscle engagement leaps and bounds than if you proceed with poor breathing patterns.

INHALE

Use the examples to the right of the page to see where you should be inhaling and where you should be exhaling. Please note this breathing tempo is for exercises that don’t have a hold at the end or a pulse.

EXHALE

The general rule of thumb is to inhale on the easy part, and exhale on the hard part. Let’s look at a few examples:

PUSH-UPS: Inhale as you go down, exhale as you push back up.

Prepared exclusively for [email protected] Transaction: 0016110583

INHALE

EXHALE

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 21

BREATHING DO’S AND DON’TS DO DIAPHRAGMATIC BREATHING Breathe through your diaphragm which is in your stomach. Ever notice how when babies breathe, they breathe fully with their bellies? They are breathing through their diaphragm!

DON’T CHEST BREATHING Don’t breathe through your chest. If you breathe through your chest, this can cause shoulder and neck tension as you’re using ancillary muscles that weren’t intended to be used for breathing. That is what your diaphragm is for! Chest breathing also weakens your diaphragm which can lead to increased fatigued during exercise.

SHALLOW BREATHING Instead of taking short, quick breaths, take deep and full breaths. If you are experiencing shallow breathing where you take short and quick breaths, this could be due to poor posture like shoulders hunched over, which makes it more difficult to breathe deeply and fully. Try sitting or standing up straight and focus on breathing deeply through your tummy.

Diaphragmatic breathing during exercise is vital to proper core engagement.

NEED PRACTICE? Stand in front of a mirror or close your eyes and record yourself practicing your breathing. You can also ask someone else to observe you. Place one hand on your chest and one hand on your tummy, and take a deep breath. What part of your body moved first - your rib cage? Your shoulders? Did your neck muscles bulge out? If so, then you are chest breathing. Another test is to lay on the ground with your feet up against a wall. Place your hand on your tummy and be sure your stomach is rising first and not your chest. Focus on your tummy rising and not your chest. Practice breathing in a controlled manner for 60 seconds.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 22

HOW TO EXERCISE WITH PROPER FORM Each exercise will have different aspects of maintaining proper form throughout its respective movement, however there are a few key ideas you will always want to remember: Throughout virtually every movement, you will need to maintain a straight back and keep your chest out. Never will there be an exercise that says to curl your back over or slouch your shoulders! Whether you are doing a shoulder press, a squat, or even a pushup, you will want your back to be straight and your chest out. Another way to ensure your chest is out is to instead focus on pinching your shoulder blades together. Don’t exaggerate pinching them together, but the visualization of slightly bringing your shoulder blades together will help you keep your chest out. Throughout almost every leg exercise, you will always want to be sure you don’t let your knees pass your toes. So for example when doing squats or lunges, be sure you are squatting back or lunging with a wide enough standing to where your front knee does not pass your toes. Squatting or lunging where your knee passes your toes can lead to knee pain and even injury.

KEEP YOUR BACK STRAIGHT

DON’T LET YOUR KNEES PASS YOUR TOES

KEEP YOUR CHEST OUT

For more information on proper form for each individual exercise, refer to pages 87-224. Read each explanation thoroughly and try it out yourself before you begin your exercise routine to ensure you have the proper movement down. MUSCLE ENGAGEMENT

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

PROPER DUMBBELL ROWS

| 23

IMPROPER DUMBBELL ROWS

• Chest out • Back straight • Knees slightly bent

DUMBBELL ROWS

• Back Hunched

DUMBBELL ROWS

• Chest out • Shoulder Blades pinched together • Elbows straight back

ONE ARM BICEP CURL

• • • •

ROUND 2.1

• Back Hunched • Elbows flared out

ONE ARM BICEP CURL

Chest out Dumbbell at shoulder level Elbow tucked next to waist Squeeze bicep at peak

BICEP CURL

• Elbow flared out • Dumbbell away from shoulder

BICEP CURL

• • • •

Chest out Dumbbells at shoulder level Elbows tucked next to waist Squeeze biceps at peak

Prepared exclusively for [email protected] Transaction: 0016110583

• Dumbbells tilted away from shoulder • Elbows flared out

@annavictoria

ROUND 2.1

FIT BODY GUIDE

PROPER BICEP CURL

| 24

IMPROPER BICEP CURL

• Chest out

SHOULDER PRESS

• Back Hunched

SHOULDER PRESS

• Chest out • Arms straight above head • Dumbbells parallel to the ground • Elbows next to ears

LUNGE

• Back hunched • Wrists bent • Elbows away from ears

LUNGE

• • • •

Chest Out Back knee down Front knee behind toes Pushing off of front heel

PLANK

• • • •

Forward lean Back leg forward Front knee over toes Pushing off of front toes

• • • • • •

Back curled over Hips drooping down Body not in a straight line Hips raised Shoulders not over elbows Nose not over hands

PLANK • • • • •

Back straight Hips in line with your body Body in a straight line Shoulders over elbows Nose over clasped hands

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

ROUND 2.1

FIT BODY GUIDE

PROPER HIGH PLANK

| 25

IMPROPER HIGH PLANK

• • • •

Back straight Hips in line with your body Body in a straight line Hands slightly wider than shoulder width apart • Neck in line with body

PUSH-UP

• • • •

Back curled over Hips drooping down Body not in a straight line Neck not in line with body

• • • • •

Back curled over Hips drooping down Body not in a straight line Neck not in line with body Elbows flared and not at a 90 degree angle

PUSH-UP • • • •

Back straight Hips in line with your body Body in a straight line Hands slightly wider than shoulder width apart • Neck in line with body • Elbows form 90 degree angle

SIT-UP

SIT-UP

• Back straight • Chest out

STIFF-LEG DEADLIFT

• Back hunched

STIFF-LEG DEADLIFT

• Knees straight with a slight bend • Back straight • Chest out • Dumbbells close to shins • Head up (but not overextended)

Prepared exclusively for [email protected] Transaction: 0016110583

• Knees bent • Back hunched • Head down

@annavictoria

FIT BODY GUIDE

PROPER

SQUAT

ROUND 2.1

| 26

IMPROPER

SQUAT • • • •

Chest out Back straight Knees not passing toes Sitting back like sitting in a chair

SQUAT

• Back bent over • Knees passing toes

SQUAT

• Knees buckled inward or outward • Feet pointed inward or outward

• Knees in line with feet • Feet shoulder width apart and pointed slightly outward

STANDING

STANDING

• Chest Out • Back straight • Pelvis in line with the rest of your body

Prepared exclusively for [email protected] Transaction: 0016110583

• Back curled over • Pelvis tilted forward or backward

@annavictoria

FIT BODY GUIDE

EXCESS POSTEXERCISE OXYGEN CONSUMPTION Excess Post-Exercise Oxygen Consumption, or EPOC, is how your body restores itself to its pre-exercise state. During exercise, your body is expending energy at an elevated rate therefore your body needs to consume oxygen at an elevated rate in order to break food down for energy use. Since you had used up so much of your oxygen during exercise, once you are done working out your body needs to replenish this oxygen and your body uses energy in order to do so. This means for a period of time after your workout, your body is still using energy to replenish oxygen, which means it is burning calories!

ROUND 2.1

| 27

EPOC in simple terms is the amount of oxygen that is left pumping through our bodies after an intense workout session.

OXYGEN = IMPROVED BLOOD FLOW

Different workouts result in different levels of EPOC. Studies have shown that steady state exercise results in a lower EPOC than high intensity exercise. This means after a high intensity workout, you will burn a higher percentage of calories burned in the actual workout.

= FAT BURN

However, it is important to point out that due to the strenuous nature of high intensity workouts, you can only perform these exercises for a 30-45 minute period of time, where as in steady state cardio you can perform these exercises for 45-60 minutes before you have depleted all of your energy stores. My reason for pointing this out is: In a steady state workout, studies have shown the EPOC effect results in an extra 7% burn of total calories burnt in the workout. Let’s say you burnt 500 calories in a 45 minute LISS session.

500

CALORIES

x

7%

=

35

CALORIES

+

500

CALORIES

=

535

CALORIES

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 28

Now let’s look at a 30 minute high intensity workout in which you burnt 300 calories, and EPOC is 13% of total calories burnt during the workout: IMPORTANT

Another important factor to point out is that steady state cardio does not recruit the same muscle use and exertion that HIIT does, and a significant part of progressing from one fitness level to the next is to challenge your body and increase muscle stress. By the same token, continuous steady state exercise can be another way to increase muscle stress if your body is not used to steady state exercise.

This is one reason why I don’t recommend tracking your workout calories burned. It’s not so much about the amount of calories you burn in the moment as it is about the overall effectiveness and exertion of the workout. You may have a lower number of calories burned in a 30-minute high intensity circuit workout in the moment, but your body will continue burning calories.

While this topic has many sides to it with pros and cons on each, first and foremost this explanation is intended to educate you, and also to show you that there is no one type of exercise that is better than another. Each type of exercise has its own benefits and effect on your body that can help challenge you and keep you progressing. This is why in the Fit Body Training Guide, I have you transition from LISS to LIMIT to HIIT in Round 1, in Round 2 you alternate between LISS, LIMIT, HIIT, MISS and Sprints and in Round 2.1, between MISS, HIIT and Sprints. We are going to actively challenge your body, alternate you between different intensity levels, different steady state levels, and this is how we will take full advantage of EPOC at all stages.

Additionally, trying to reach a certain number of calories burnt in a given workout can eventually lead to overexhaustion and overworking your body. It’s not about working out longer, it’s about working out smarter.

300

CALORIES

x

13%

=

39

CALORIES

+

300

CALORIES

=

339

CALORIES

So while EPOC may be higher for HIIT, this does not mean EPOC is the end-all reason for doing HIIT. This is one fact many articles leave out because they simply look at the percentage of EPOC between steady state exercise and HIIT exercise, however the actual time spent exercising and calories burnt during the exercise do play a role in how many calories EPOC will actually burn.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 29

RESTING

Why proper rest is key to seeing results In the Fit Body Training Guide Round 2, you will have two active rest days meaning you perform only cardio and abdominal based circuits, and two full rest days a week. These days, especially your full rest days, are just as important as your FBG strength training days. One mistake women make is thinking that more exercise equals more results, but that isn’t the case. There are a few reasons for this. The first reason is:

1. CORTISOL Cortisol is known as our “stress hormone” and while our bodies are designed to adapt to stress, there is a point where our bodies can no longer adapt to the stress we are putting it through, whether it’s physical, mental or emotional. When our body experiences stress, cortisol is released to make energy available and when that stress level decreases, our cortisol levels go back down to normal. The problem is that when someone over trains, exercises multiple times a day or doesn’t rest, these cortisol levels never return back to their normal state. Chronically high cortisol levels are directly linked to belly fat gain and belly fat storage, meaning if your body is continually stressed and isn’t getting the proper rest it needs, this can cause you to hold onto the very fat you’re trying to get rid of. Excessively high cortisol levels are also linked to sleep trouble, digestive trouble, depression and memory impairment.

2. TESTOSTERONE You want to work out in a way that will keep cortisol levels low and testosterone levels high. But don’t let the word testosterone scare you, when I am talking about testosterone in the female body, I am talking about natural amounts. Women have both estrogen and testosterone (as do males!) but women have less testosterone, however we still require some in order to regulate certain body processes and one is being able to efficiently burn fat, so in this case testosterone is good! Again, don’t worry about your testosterone levels going so high to where you will gain extraordinary amounts of muscle, while we do have testosterone, we don’t have THAT much testosterone.

DID YOU KNOW?

When you are too stressed physically, mentally or emotionally:

increased CORTISOL = decreased TESTOSTERONE

= decreased ABILITY TO BURN FAT

DID YOU KNOW? Eating a low-calorie or a low-carb diet is also linked to increased cortisol levels. Be sure you’re getting the right amount and balance of each macronutrient food group – protein, carbs and fats. Each are vital to your progress and overall health.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 30

So how do you keep cortisol low? Mainly by keeping stress to a minimum, both physical and emotional. This is why you I discuss reducing life stress, sleep stress and emotional eating stress so often. All of these things raise cortisol levels and can be responsible for weight gain or the inability to lose weight. Another way cortisol levels rise is by another stressor, but a physical stressor, in the form of exercise. When you over-exercise, your body signals the brain that you are exhausted and your body is too stressed. In order to cope with this stress, your body releases (increases) cortisol and reduces testosterone, therefore reducing your body’s ability to burn fat.

3. MUSCLE CATABOLISM Muscle catabolism happens when your body switches from burning fat for energy to burning muscle for energy. This happens in two cases: overexercising or under-eating. This is also why you hear me saying another reason why some people don’t see results is because they actually aren’t eating enough. Our body’s are designed to burn fat for energy, but in those two cases where your body feels it needs to save the bit of fat it has (for survival purposes) it switches to burn muscle. This is problematic for two reasons: the main reason is because as you know, the more muscle you have the more fat your body is able to burn at a resting state. For example, if you have 30% lean muscle mass in your body, your body is able to burn 10 calories in a resting state. But if your body has 40% lean muscle mass in your body, then your body is able to burn 15 calories in a resting state! DID YOU KNOW? So as you can see, in the context of fitness, more exercise does not necessarily equal more results and can actually have the opposite effect, keeping you from getting results. Your rest days are going to help your body repair and rebuild muscle, regulate your hormone levels and essentially will help you get even more results. It’s easy to feel like we are wasting time on our rest days but please remember this is what your body needs in order to burn fat efficiently and get results in the long run.

Muscle catabolism generally begins around 90 minutes of exercise, so try not to exceed this amount of exercise in any one given workout session.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

WHAT IS AN ACTIVE REST DAY?

ROUND 2.1

| 31

WHAT IS A REST DAY?

An active rest day is when you do only cardio and no strength training. These are called active rest days because standard cardio simply raises your heart rate but does not require the use of major muscle groups. There are two active rest days in The Fit Body Training Guide.

A rest day is a day that you do zero physical activity or exercise. No cardio, no hiking, no strength training, but complete rest. There are two full rest days in FBG 2.1. It is really important to fully utilize these days to rest because Round 2.1 is about increasing the weight and difficulty, and your body therefore needs more rest. While you may feel entirely able to work out, you could be doing more harm than good. Your body needs at least two days of complete rest for both emotional and physical reasons.

CAN I “DOUBLE UP”? The Fit Body Training Guide is designed to include 45-minute moderateintensity workouts, 5 days a week. In this case, since FBG 2.1 is focused on a lower intensity strength training than in FBG Rounds 1 and 2, I do not recommend doubling up. This is because we are putting even more stress on your body and for a longer duration of time, that if you were to double up, this would be pushing your body past the limit of what it can handle and will likely lead to injury and muscle catabolism. The FBG 2.1 Workouts are not designed to be done back to back, but on separate days. The only additional exercise I would advise in 2.1, is you can add 10-15 minutes of cardio on top of the FBG Strength Training days, or an additional 30 minutes of cardio after your FBG Full Body Saturday Workout. But I would advise you to choose one or the other, not both 10-15 mins + 30 mins on Saturdays. Please be cautious and aware that over-exercising and under-eating is a serious concern and does not help you get more results, but keeps you from them. If you miss a workout one day, simply count that as one of your two rest days for a week. With more rest days in FBG 2.1 than in Rounds 1 and 2, you have more flexibility to move the Strength Training Days around to fit your schedule.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 32

RESISTANCE TRAINING What is resistance training? Resistance Training, also commonly referred to as Strength Training and Weight Training, is a type of training that causes your muscles to contract through external resistance. The aim of resistance training is to increase muscle mass, strength and endurance. The type of resistance you use can vary between dumbbells, barbells, kettlebells, weight machines, resistance bands, bodyweight or even things found at home or outside!

Why does resistance training work?

Resistance training causes your muscles to contract, which in turn causes microscopic tears to muscle cells. This is when your body will begin to quickly repair the muscle damage and when repairing, your body will rebuild your muscles even stronger.

MUSCLE BREAKDOWN = CATABOLISM MUSCLE REPAIR = ANABOLISM

BENEFITS OF STRENGTH TRAINING Decreases bodyfat

Increases Lean Muscle

Improves metabolism

Helps you burn fat while at rest

Improves thinking and learning skills in adults Strengthens bone density and reduces the risk of osteoporosis Helps manage chronic conditions like obesity, diabetes, back pain, arthritis and heart disease

TIP You always want to do a warm-up before any resistance training. First, a quick cardio warm-up for 5 to 10 minutes is recommended, but then you also want to do a warm-up that involves the muscle groups you are about to work on in your strength workout. For example, if you are working legs + glutes, do a quick set of 20 bodyweight squats to loosen up your joints and activate your leg and glute muscles. If you are doing back + arms, do 10 push-ups and 10 shoulder presses (but with lighter weight than usual) to get your upper body muscles ready and your blood flowing.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 33

CARDIOVASCULAR TRAINING

What is cardio?

Cardio is short for “cardiovascular” which is a term that refers to our circulatory system consisting of your heart and the blood vessels in your body. When you do cardio, the aim is to increase your heart rate or increase how many times your heart beats per minute. When your heart rate increases, this results in an increased blood flow through your body which is how oxygen and nutrients are delivered to all parts of your body. In order for an activity to be considered cardiovascular exercise, it would need to bring your heart rate up to at least 50% your maximum heart rate.

DID YOU KNOW?

Why should I combine strength training and cardio? Both cardio and strength training play an important role in a balanced workout routine and not any one or the other will get you results by itself. However, there is still a common misconception that cardio alone is the most efficient way to lose weight and change your body composition. Cardio will undoubtedly help you lose weight and is great for you, but it will not tone and shape your body and in fact, doing too much cardio can result in muscle catabolism. As previously mentioned, muscle catabolism is when your body breaks down muscle for energy use which will in turn reduce muscle tone and your body’s ability to burn fat efficiently. Doing both strength training and cardio will allow your body to tighten, tone, burn fat efficiently and give you the results you are looking for.

BENEFITS OF CARDIOVASCULAR EXERCISE Decreases bodyfat

Increases stamina

Improves metabolism

Prevents high blood pressure

Improves oxygen flow to your brain which improves brain function Strengthens bone density and reduces the risk of osteoporosis Improves sleep quality, mood, fights stress and alleviates depression

The heart is a muscle too! If it isn’t strengthened, it will get weaker just like any other muscle.

DID YOU KNOW? The idea that muscle is bulky is a common myth, and the truth is that “bulky muscle” is simply muscle covered by a layer of fat. In order to tone and build lean muscle, you need to do strength training and then in order to shed fat and reveal that fit body, you need to do cardio. In addition, the more lean muscle you have, the more calories your body can burn at rest - yes, that means your body burns calories while just sitting!

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 34

MODIFICATION GLOSSARY Progressions and Regressions PROGRESSION A progression is a type of modification that makes an exercise more challenging.

REGRESSION VS

A regression is a type of modification that makes an exercise less challenging.

PUSH-UP PROGRESSION increased difficulty

When do I need to progress my workouts? In simple terms, if you can complete an entire workout with barely breaking a sweat, it’s time to progress your workout and increase the weight. Increasing the weight will be the first step to progressing not only your workout, but your body as well. When you lift heavier weight than your body is used to, it creates more stress and more resistance, which is what builds muscle. Now, since FBG is designed to be a moderate intensity workout, I want you to increase the weight only to a point that will allow you to maintain a moderate intensity level while maintaining proper form. For example, you may be capable of increasing the weight during squats to 100lbs, but you can’t squat 100lbs at a moderate pace.

When do I need to regress my workouts? The other case will be if an exercise is too difficult and you will need to regress, or make it easier. If you find you cannot complete half the stated reps, then this is where you will need to make a modification until you increase your strength and endurance. If you need to do this, it’s totally okay! The good thing is that with a regression, you will actively work up to the full exercise and when you do, you will be able to see just how much you have improved! An example of a regressed exercise would be instead of doing a regular push-up, you would do an incline or knee push-up. In this case, my recommendation is to complete as many reps as possible doing the regular exercise, even if you can only do one push-up. Then, regress and complete the reps with the modified version. The next week you attempt this exercise, try to do a regular push-up and modify only when you see you cannot complete additional reps. Over time you will see you will be able to do more and more regular push-ups and will need to rely less on modifications. Don’t get comfortable with modifications and think you can’t successfully complete even one rep of the regular exercise. Be sure you are pushing yourself with each and every passing week.

Prepared exclusively for [email protected] Transaction: 0016110583

PUSH-UP REGRESSION decreased difficulty

@annavictoria

FIT BODY GUIDE

FBG ROUND 2.1 WEIGHT

How do I know I am lifting at the right pace or lifting enough? Each FBG workout is designed to take 45 minutes, but this may vary depending on your fitness level. For some, you may need a little more time and that’s okay! You will work up to finishing the workouts in 45 minutes before you know it. In these cases, focus on completing all four supersets with maintaining proper form, no matter the time it takes. If you are at a more advanced fitness level and are completing the workouts in less than 45 minutes, the first step is to increase the weight you are using in each exercise that involves weights. The next step is to actually slow down – going as fast as you possibly can isn’t always the answer. You want to be sure you are exercising at a pace that will allow you to properly engage the respective muscle group you are working on, while maintaining proper form. Often you can finish a workout in half the time if you aren’t paying attention to muscle engagement and proper form, but going through the moves alone isn’t the point. The point is to maintain proper form, engage your muscles and then maintain the fastest pace possible.

Recommended range for UPPER BODY

LOWER BODY

15 - 20 LBS.

30 - 50 LBS + BARBELL

for example:

for example:

BICEP CURL

GLUTE BRIDGE

HAMMER CURL

STIFF LEG DEADLIFT

SHOULDER PRESS

SQUATS

LATERAL RAISE

LUNGE

Recommended range for

ROUND 2.1

| 35

NOTE Are you resting enough? Are you resting too much? Sometimes people will skip the rest period in between each exercise and superset, however, it is really important that you rest 60 seconds between each superset. This is because with lifting heavier weight, your body needs to replenish its oxygen levels to be able to support the next load of weight on the next superset. Without resting, your body can’t replenish its oxygen. At the same time, be sure you aren’t resting more than the recommended amount of time to where it becomes low-intensity lifting. Use a timer to ensure you don’t lose track of time, it goes by quicker than you think!

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

FOAM ROLLING Foam Rolling (also called Self Myofascial Release) is performed using a cylindrical, rigid piece of foam. There are many different ways you can use a foam roller, but all are intended to release muscle tightness, release muscle tension, increase blood flow and increase your range of motion. Foam rolling is one of the most important rehabilitation practices that anyone and everyone can and should be doing after every workout. Foam rolling works by applying pressure to specific points, often referred to as trigger points, where you feel the most pain or soreness. Since you are the one who feels the pressure of the foam roller, you can decide how much weight you put on the foam roller according to the level of soreness and in which exact area.

•

Foam roll on a regular basis as a preventative measure it helps prevent injury

•

When you find a trigger point, pause for 5 seconds and relax as much as possible, then proceed to roll over the trigger point for an additional 30 seconds.

•

Do not foam roll trigger points for too long as this can cause unnecessary stress.

•

Once you have foam rolled an area, you can add a static (regular) stretch to further stretch the affected area.

FOAM ROLLING

HOW TO

CALVES

CHEST

| 36

FOAM ROLLING TIPS

WHEN SHOULD I FOAM ROLL? Foam rolling for 5 minutes before any cardio warm-up or exercise routine and then for 5 minutes after your workout would be ideal. If there is ever a period of time you are feeling particularly tight at a certain trigger point, you can also foam roll right before bed.

ROUND 2.1

SHINS

FEET

ILIOTIBIAL BAND

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

FOAM ROLLING

ROUND 2.1

| 37

HOW TO

GLUTES

LOWER BACK

HAMSTRINGS

HIP FLEXOR

INNER THIGH

QUADRICEPS

LATISSUMUS DORSI

VASTUS MEDIALIS OBLIQUE

UPPER BACK

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

STRETCHING

ROUND 2.1

| 38

HOW TO

ABDOMINALS

ABDOMINALS

ADDUCTORS

HAMSTRINGS

ADDUCTORS

PECTORALS

HAMSTRINGS

HIP FLEXORS

HIP FLEXORS

QUADRICEPS

SHOULDER

TRICEPS

ADDUCTORS

ADDUCTORS

ADDUCTORS

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ADDUCTORS

CALVES

GLUTES

GLUTES

ADDUCTORS

GLUTES

Prepared exclusively for [email protected] Transaction: 0016110583

ROUND 2.1

| 39

@annavictoria

FIT BODY GUIDE

KINETIC CHAIN Think for a moment about the connection of each muscle, joint and ligament in your body. Your muscles and joints don’t work independently of each other, but instead they work in conjunction with one another in order to function. For example, to run you need use your ankle, your legs, your hips, your glutes, and so on. This is referred to as our kinetic chain, and the idea is that if you injure one particular muscle, joint or ligament, it makes a nearby muscle, joint or ligament more susceptible to injury. This is because they each depend on their surrounding structures to function properly. When you do a bicep curl, you aren’t only using your bicep muscle but you are also eliciting your shoulder, your elbow joint, surrounding nerves and surrounding ligaments.

ROUND 2.1

| 40

DID YOU KNOW? If you injure one particular area, ensuring proper rehabilitation will not only help heal that one injury, but it will prevent future injuries in surrounding areas. The other reason is because often times if one part of our body is injured and goes untreated, it can also result in a muscle imbalance. DID YOU KNOW?

MUSCLE IMBALANCES Muscle imbalances happen when one muscle is stronger than its opposing muscle. Our entire body is a kinetic chain and each group of muscles work in conjunction with one another and are connected through a common joint, which are called opposing muscles. There is a possibility that one muscle will get stronger while its opposing muscle doesn’t, leading to an imbalance. It may seem like having one muscle stronger than an opposing muscle would be no big deal, however it can lead to serious injury. Let’s take a look at two opposing muscles: your quadriceps and your hamstrings. The next time you perform an activity that requires strong recruitment of your quads and therefore recruitment of your hamstrings, this can lead to a hamstring tear since they are not as strong as your quads in comparison. This same idea applies to all muscle groups throughout your body that each have their own opposing muscle. Please see the table on the next page for a list of opposing muscle groups.

Having a balanced workout routine that focuses on each major muscle group throughout the week is very important. Many times people will say, “I only want to build my glutes, or I only want to build my arms.” Well, not only is that impossible since each muscle group is connected via the kinetic chain, but trying to strengthen only one muscle group can lead to injury for its opposing muscle group and add additional stress on its surrounding joints and ligaments.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

BICEPS

ROUND 2.1

| 41

TRICEPS

LATISSIMUS DORSI

DELTOIDS

TRAPEZIUS + RHOMBOIDS

PECTORALIS MAJOR ABDOMINALS

ERECTOR SPINAE

ILIOPSOAS

GLUTEUS MAXIMUS

HIP ADDUCTOR

GLUTEUS MAXIMUS

QUADRICEPS

HAMSTRINGS

TIBIALIS ANTERIOR

GASTROCNEMIUS

Opposing Muscle Groups BICEPS

UPPER ARM

TRICEPS

DELTOIDS

SHOULDER + UPPER BACK

LATISSIMUS DORSI

PECTORALIS MAJOR

UPPER CHEST UPPER BACK

TRAPEZIUS + RHOMBOIDS

ABDOMINALS

STOMACH LOWER BACK

ERECTOR SPINAE

ILIOPSOAS

HIP

GLUTEUS MAXIMUS

HIP ADDUCTOR

HIP

QUADRICEPS

TIBIALIS ANTERIOR

THIGH

LOWER LEG

GLUTEUS MAXIMUS HAMSTRINGS

GASTROCNEMIUS

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

WHAT YOU WILL NEED

Training Equipment

FBG 2.1 is designed to be done at the gym. If you have a barbell and squat rack at home, it can also be done at home. If you do not have a barbell and you only work out at home, you can substitute any barbell exercises with dumbbells. In this case, try using the heaviest dummbells you have access to. Below is a list of the equipment needed, although you can substitute several equipment items, aside from the barbell and squat rack. If you prefer a different kind of weight like a kettlebell for example, you can use these in lieu of dumbbells.

YOGA MAT

PLATFORM

WATER

TIMER

DUMBBELLS

BARBELL

If you don’t have access to a platform, you can use a chair and set it up against a wall to ensure it is stable. However, I would only recommend this for step-up exercises and not jump-up exercises, like box jumps. My recommendation is to find a sturdy surface where you can jump, like on stairs or on a ledge outside. If you do not have any suitable platform to jump onto, you can do knee tuck jumps as an alternative.

ROUND 2.1

| 42

DUMBBELL WEIGHT RECOMMENDATION The weight listed for each exercise which uses dumbbells in the training guide is the amount of weight per hand.

BARBELL WEIGHT RECOMMENDATION The weight listed for each exercise which uses barbells in the training guide is the amount of weight plates to be added to the barbell.

AB EXERCISE WEIGHT RECOMMENDATION The standard barbell used in FBG 2.1 weighs 44 lbs. This is too heavy for ab exercises, so I recommend using a lighter olympic barbell or pre-loaded barbells between 15-30 lbs.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

BARBELL TRAINING

Training Equipment

FBG 2.1 will require the use of an Olympic Barbell, which is the barbell you most often see in gyms, and an EZ Barbell. The only exercises you will use the EZ Bar for is for the EZ Bar Bicep Curls, otherwise, you will use an Olympic Barbell for all other exercises. If you only have access to EZ Barbells, you are welcome to use them in place of a Olympic Barbell.

OLYMPIC BARBELL

EZ BAR

Olympic Barbells come in varying lengths and weights. This is important to note because the weight of the barbell itself will impact how much weight you need to load onto the barbell. The most common olympic barbell is 7 feet long and 44 lbs (20kg), however different brands can vary in weight so it is VERY important you ask gym staff how much their barbells weigh. Some barbells can be shorter in length and lighter in weight, and in those cases, you want to be sure you are loading enough weight so you aren’t lifting too lightly. When I created and tested FBG 2.1, I was using a 44lb barbell, so any weight I added on top of that would be added to the total. For example, if I added two 10 lb plates on each side of the bar, this would come to:

44 LB BARBELL

+

20 LBS

TWO 10 LB PLATES ON THE LEFT SIDE

+

20 LBS

TWO 10 LB PLATES ON THE LEFT SIDE

=

84 LBS

TOTAL WEIGHT YOU’RE LIFTING

The weight written in the guide next to each exercise is the weight of the weight plates only. The weight listed for each exercise does not include the weight of the barbell. So, if you are using a barbell that is lighter than 44 lbs, you will need to add additional weight to be lifting in the recommended weight ranges listed in each workout.

ROUND 2.1

| 43

BARBELL HAND PLACEMENT You will notice barbells have grooves ingrained on them. These are called “knurlings”. Typcially, the very center of the bar is smooth and the knurlings start at about shoulder width. This is where you would place your thumbs to ensure your grip is balanced on both sides of the barbell, however the exact hand placement will vary depending on the exercise. See the glossary and each exercise instruction for proper hand placement of each move.

PRE-LOADED BARBELLS Many gyms also have preloaded barbells, which are barbells that do not have removable weight plates and are a designated amount of weight. These are totally acceptable to use in place of Olympic Barbells, and pre-loaded barbells are recommended for all Ab exercises in FBG 2.1. Since these are pre-loaded, you do not need to take into consideration the weight of the barbell itself, since the weight listed is the weight for the bar plus the weight plates on each end.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 44

UNDERSTANDING THE TRAINING GUIDE The order of the circuits in FBG 2.1 are: Warm-Up (1x), Superset 1 (3x), Superset 2 (3x), Superset 3 (3x), and Superset 4 which is the Burn-Out superset (3x). Since a major focus of FBG Round 2.1 is proper form, muscle engagement, and increased weight, repeating supersets that focus on a specific set of muscles will allow you to further engage the muscles each respective superset is focusing on. So don’t forget to squeeze! Here is an example from Weeks 13+ 14 Legs + Glutes :

1 2 + 1 2 + 1 2 +

WARM-UP SQUAT + PIVOT LUNGE DUMBBELL SIDE SQUAT REST 30 SECONDS

SUPERSET 1 BARBELL SQUAT DUMBBELL SIDE SQUAT REST 60 SECONDS

SUPERSET 2

3x

BARBELL STATIONARY LUNGE DUMBBELL CRAB WALK + PULSE REST 60 SECONDS

3x

1 2 + 1 2 +

SUPERSET 3 BARBELL SUMO SQUAT + HOLD BARBELL CURTSY LUNGE REST 60 SECONDS

BURNOUT SET

3x

BULGARIAN SQUAT JUMP SQUAT JUMP REST 60 SECONDS

Prepared exclusively for [email protected] Transaction: 0016110583

3x @annavictoria

FIT BODY GUIDE

ROUND 2.1

| 45

FBG ROUND 2.1

let’s go! Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

DAILY FBG JOURNAL Today I feel:

Today I:

Good Happy Excited Empowered Ready Anxious

Ate healthy Exercised Rested Worked Went to school Studied

Nervous Discouraged Overwhelmed Sad

Socialized Slept well Drank enough water Focused on good posture

ROUND 2.1

| 46

Date:

#fbggirl

s

Additional thoughts on the day

One thing I did today that made me proud

One thing I wanted to do today but didn’t have the time or energy to do

Today I completed FBG to the best of my ability Today I made myself a priority

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

MONDAY

SQUAT + PIVOT LUNGE 5 ROUNDS EACH SIDE

SUPERSET 1

STATIONARY LUNGE

SUPERSET 3

SQUAT

BURNOUT!

LEGS + GLUTES

10 ROUNDS

SIDE SQUAT

10-15 LBS

8 REPS EACH SIDE

16 REPS 10-15 LBS

+

SUPERSET 2

WARMUP

WEEKS 13-14

10 REPS

SIDE SQUAT 10 REPS EACH SIDE

+ 20-30 LBS

20 REPS + 15-20 LBS

+

10 REPS EACH SIDE

20 REPS

CRAB WALK + PULSE

+ 5-10 LBS

10 REPS + 15-20 LBS

+

SUMO SQUAT

8 REPS

CURTSY LUNGE 10 REPS EACH SIDE

+ 30-40 LBS

20 REPS + 15-20 LBS

+

BULGARIAN SQUAT JUMP

16 REPS

SQUAT JUMP

15 REPS

8 REPS EACH SIDE +

REST: 60 SECONDS BETWEEN SUPERSETS Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

TUESDAY

WEEKS 13-14

CARDIO + ABS

30 MIN 60 SEC

SUPERSET 1

PLANK

HIIT

15 REPS 10-15 LBS

+

SUPERSET 2

SKY CRUNCH

SWINGING SIDE PLANK DIPS

15 REPS BARBELL

20 REPS

10 REPS EACH SIDE

+

ROLLING V-SIT

SUPERSET 3

OVERHEAD CRUNCH

8 REPS

TOE REACH

12 REPS BARBELL

+

REST: 60 SECONDS BETWEEN SUPERSETS Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

THURSDAY

WEEKS 13-14 10 REPS

BURNOUT!

SUPERSET 3

SUPERSET 2

SUPERSET 1

WARMUP

BICEP CURL

BACK + ARMS

PUSH-UP

5 REPS

EZ BAR CURL

8 REPS

10-15 LBS +

BICEP CURL + HAMMER CURL

5 ROUNDS 10-15 LBS

+ 10-15 LBS +

FRONT RAISE + LATERAL RAISE

5 ROUNDS

THREE WAY LIFT

10-15 LBS

5 ROUNDS 10-15 LBS

+

ONE ARM ROW

10 REPS

10 REPS EACH SIDE

REVERSE GRIP ROW

15-20 LBS

10 REPS + 10-15 LBS

+

3 SEC PLANK + PUSH-UP

DOWNWARD DOG PUSH-UP

5 ROUNDS

5 ROUNDS

+

REST: 60 SECONDS BETWEEN SUPERSETS Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FRIDAY

WEEKS 13-14

CARDIO + ABS

30 MIN

MISS

10 REPS

SUPERSET 1

LEG RAISE

BARBELL

SUPERSET 2

BB

15 REPS BARBELL

+

MOUNTAIN CLIMBERS

LAYING KNEE TUCK + HOLD

20 REPS

10 REPS EACH SIDE

BB

10 REPS BARBELL

+

BENT LEG V-UP

SUPERSET 3

HIP THRUST

BB

HIGH PLANK + KNEE TAP

10 REPS BARBELL

20 REPS

10 REPS EACH KNEE

+

REST: 60 SECONDS BETWEEN SUPERSETS Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

SATURDAY

BURNOUT!

SUPERSET 3

SUPERSET 2

SUPERSET 1

WARMUP

WEEKS 13-14 SPIDERMAN PUSH-UP

FULL BODY

10 REPS

BURPEE + SQUAT JUMP

5 ROUNDS

FRONT SQUAT + PRESS

10 ROUNDS

5 REPS EACH SIDE +

STIFF LEG DEADLIFT + NARROW SQUAT

8 ROUNDS 20-25 LBS

+ 5-10 LBS +

ARNOLD PRESS + FRONT RAISE

BICEP CURL + LAT RAISE

5 ROUNDS 12-17 LBS

5 ROUNDS 12-17 LBS

+

ONE LEG STEP-UP 8 REPS EACH SIDE

16 REPS

PULLOVER

BARBELL

10 REPS 17-22 LBS

+

DECLINE PUSH-UP

10 REPS

JUMPING LUNGE

20 REPS

10 REPS EACH SIDE +

REST: 60 SECONDS BETWEEN SUPERSETS Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

MONDAY

SQUAT + PIVOT LUNGE 8 ROUNDS EACH SIDE

CURTSY LUNGE

16 ROUNDS

SIDE SQUAT

10-15 LBS

10 REPS EACH SIDE

24 REPS

12 REPS EACH SIDE

20 REPS 10-15 LBS

SUMO SQUAT

10-15 LBS

10 REPS + 30-40 LBS

SUPERSET 2

+

CRAB WALK + PULSE

SIDE SQUAT

BURNOUT!

LEGS + GLUTES

+

SUPERSET 3

SUPERSET 1

WARMUP

WEEKS 15-16

10 REPS

STATIONARY LUNGE

+ 5-10 LBS

12 REPS EACH SIDE

24 REPS + 5-10 LBS

+

24 REPS

12 REPS EACH SIDE

SQUAT

+ 15-20 LBS

12 REPS + 20-40 LBS

+

BULGARIAN SQUAT JUMP

20 REPS

SQUAT JUMP

20 REPS

10 REPS EACH SIDE +

REST: 60 SECONDS BETWEEN SUPERSETS Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

TUESDAY

WEEKS 15-16

CARDIO + ABS

30 MIN

HIIT

15 REPS

SUPERSET 2

SUPERSET 1

TOE REACH

10 REPS

SKY CRUNCH

20 REPS

BARBELL

+

SWINGING SIDE PLANK DIPS

30 REPS

BARBELL

15 REPS EACH SIDE

+

OVERHEAD CRUNCH

SUPERSET 3

ROLLING V-SIT

20 REPS

PLANK

90 SEC

15-20 LBS

+

REST: 60 SECONDS BETWEEN SUPERSETS Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

THURSDAY

BICEP CURL

PUSH-UP

10 REPS

ONE ARM ROW

24 REPS

10-15 LBS

SUPERSET 1 SUPERSET 2

+

REVERSE GRIP ROW

THREE WAY LIFT

EZ BAR CURL

BURNOUT!

BACK + ARMS

12 REPS

SUPERSET 3

WARMUP

WEEKS 15-16

15 REPS + 10-15 LBS

12 REPS EACH SIDE

20-25 LBS

+

FRONT RAISE + LAT RAISE

5 ROUNDS 12-17 LBS

8 ROUNDS 12-17 LBS

+

BICEP CURL + HAMMER CURL

10 REPS + 10-15 LBS

8 ROUNDS 10-15 LBS

+

3 SEC PLANK + PUSH-UP

DOWNWARD DOG PUSH-UP

8 ROUNDS

8 ROUNDS

+

REST: 60 SECONDS BETWEEN SUPERSETS Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FRIDAY

WEEKS 15-16

CARDIO + ABS

30 MIN

SUPERSET 2

SUPERSET 1

MISS

HIGH PLANK + KNEE TAP

JACK V-UP

12 REPS BARBELL

15 REPS EACH KNEE

+

LAYING KNEE TUCK + HOLD

12 REPS

MOUNTAIN CLIMBERS

BARBELL

30 REPS

15 REPS EACH SIDE

+

HIP THRUST

SUPERSET 3

30 REPS

20 REPS

LEG RAISE

BARBELL

12 REPS BARBELL

+

REST: 60 SECONDS BETWEEN SUPERSETS Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

SATURDAY

BURNOUT!

SUPERSET 3

SUPERSET 2

SUPERSET 1

WARMUP

WEEKS 15-16 SPIDERMAN PUSH-UP

FULL BODY

16 REPS

BURPEE + SQUAT JUMP

8 ROUNDS

8 REPS EACH SIDE +

PULLOVERS

12 REPS

ONE LEG STEP-UP

17-22 LBS

20 REPS

10 REPS EACH SIDE

BARBELL

ARNOLD PRESS + FRONT RAISE

8 ROUNDS

+

BICEP CURL + LAT RAISE

8 ROUNDS 12-17 LBS

12-17 LBS +

FRONT SQUAT + PRESS

STIFF LEG DEADLIFT + NARROW SQUAT

12 ROUNDS + 5-10 LBS

10 ROUNDS 20-25 LBS

+

DECLINE PUSH-UP

12 REPS

JUMPING LUNGES

30 REPS

15 REPS EACH SIDE +

REST: 60 SECONDS BETWEEN SUPERSETS Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 57

WEEK SIXTEEN ACCOUNTABILITY PHOTOS REMEMBER TO WEAR THE SAME CLOTHING AND USE THE SAME LIGHTING, MIRROR AND ANGLES. LASTLY, DON’T FORGET TO SMILE! :)

WEEK 1

WEEK 16

Tag @annavictoria and #annavictoria so I can see your progress and join you in your journey, or email your photos to [email protected]

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

MONDAY

FRONT SQUAT + PRESS

SUPERSET 1

WALKING LUNGES

SUPERSET 3

GLUTE BRIDGE + NARROW GLUTE BRIDGE

5 ROUNDS

10 REPS EACH

20 REPS + 15-20LBS

+

NARROW SQUAT

BURNOUT!

LEGS + GLUTES

12-17 LBS

SUPERSET 2

WARMUP

WEEKS 17-18

15 REPS

STIFF-LEG DEADLIFT

+ 20-30LBS

10 REPS + 20-25 LBS

+

5 REPS EACH SIDE

10 REPS

SQUAT + HOLD

+ 10-15LBS

10 REPS + 20-30LBS

+

GOBLET SQUAT

10 REPS

GLUTE BRIDGE

25-30 LBS

10 REPS 30-40LBS

+

SQUAT JUMP + HOLD

5 REPS

BURPEE + SQUAT JUMP

5 ROUNDS

+

REST: 60 SECONDS BETWEEN SUPERSETS Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

TUESDAY

WEEKS 17-18

CARDIO + ABS

30 MIN

MISS

SUPERSET 1

SIDE PLANK DIPS

REVERSE CRUNCH (ASSISTED)

12 REPS

V-SIT FLUTTER KICK

20 REPS

10 REPS EACH SIDE

+

SUPERSET 2

ROLLING SKY CRUNCH

10 REPS 10-15 LBS

10 REPS EACH SIDE

+

THREE WAY FOOT TAPS

SUPERSET 3

20 REPS

5 ROUNDS

THREE WAY HIP THRUST

5 ROUNDS

8-13 LBS

+

REST: 60 SECONDS BETWEEN SUPERSETS Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

THURSDAY

SHOULDER PRESS

10 REPS

PUSH-UP + 3 SEC HOLD

10 ROUNDS

+

SHOULDER PRESS + PARALLEL PRESS

10 ROUNDS

DIAGONAL RAISE

12-17 LBS

10 REPS 10-15 LBS

SUPERSET 2

+

MILITARY PRESS

ARNOLD PRESS

BURNOUT!

BACK + ARMS

10-15LBS

SUPERSET 3

SUPERSET 1

WARMUP

WEEKS 17-18

8 REPS

BICEP CURL + PRESS

+ 5-10 LBS

10 ROUNDS 12-17LBS

+

PARALLEL PRESS + PRESS

16 REPS

8 REPS EACH SIDE

12-17 LBS

8 ROUNDS 12-17LBS

+

PLYO PUSH-UP

5 REPS

PUSH-UP LEVELS

10 REPS

+

REST: 60 SECONDS BETWEEN SUPERSETS Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FRIDAY

WEEKS 17-18

CARDIO + ABS

20 MIN 10 REPS

SUPERSET 2

SUPERSET 1

V-UP

SPRINTS

12 REPS

HIGH PLANK BALANCE

16 REPS

BARBELL

+

LEG RAISE + 3 HIP THRUST

5 ROUNDS

8 REPS EACH SIDE

+

PLANK

SUPERSET 3

ARMS CROSSED SIT-UP

60 SEC

SIDE PLANK

90 SEC

45 SEC EACH SIDE

+

REST: 60 SECONDS BETWEEN SUPERSETS Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

SATURDAY

BURNOUT!

SUPERSET 3

SUPERSET 2

SUPERSET 1

WARMUP

WEEKS 17-18 LUNGE PULSE + KICKBACK

FULL BODY

10 ROUNDS

COMMANDO

5 ROUNDS

5 ROUNDS EACH SIDE +

FRONT LUNGE + FRONT SQUAT 5 ROUNDS EACH SIDE

10 ROUNDS

ONE-LEGGED SIT

5-10LBS

5 REPS EACH SIDE

10 REPS BARBELL

+

HAMMER CURL + SHOULDER PRESS

FRONT RAISE + NARROW LAT RAISE

5 ROUNDS 12-17 LBS

6 ROUNDS BARBELL

+

NARROW GLUTE BRIDGE

15 REPS

BICEP CURL + PAUSE

+ 20-25 LBS

10 REPS 12-17 LBS

+

SIDE HIGH PLANK + DB RAISE 8 REPS EACH SIDE

16 REPS

BLAST-OFF LUNGE

5-7 LBS

16 REPS

8 REPS EACH SIDE +

REST: 60 SECONDS BETWEEN SUPERSETS Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

MONDAY

FRONT SQUAT + PRESS

GLUTE BRIDGE + NARROW GLUTE BRIDGE

8 ROUNDS

10 REPS EACH

20 REPS + 20-25LBS

SUPERSET 1 SUPERSET 2

+

GLUTE BRIDGE

SQUAT + HOLD

STIFF-LEG DEADLIFT

BURNOUT!

LEGS + GLUTES

12-17 LBS

SUPERSET 3

WARMUP

WEEKS 19-20

12 REPS

GOBLET SQUAT

15 REPS 25-30 LBS

+ 40-50 LBS

+

12 REPS

WALKING LUNGES

+ 20-30 LBS

12 REPS

6 REPS EACH LEG

+ 10-15 LBS

NARROW SQUAT

20 REPS

+

12 REPS + 30-35 LBS

+ 20-30 LBS

+

SQUAT JUMP + HOLD

8 REPS

BURPEE + SQUAT JUMP

8 REPS

+

REST: 60 SECONDS BETWEEN SUPERSETS Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

TUESDAY

WEEKS 19-20

CARDIO + ABS

30 MIN

MISS

8 ROUNDS

SUPERSET 1

THREE WAY HIP THRUST

SUPERSET 2

8 ROUNDS 8-13 LBS

+

V-SIT FLUTTER KICK

SUPERSET 3

THREE WAY FOOT TAPS

30 REPS

ROLLING SKY CRUNCH

12 REPS 10-15LBS

15 REPS EACH SIDE

+

REVERSE CRUNCH (ASSISTED)

15 REPS

SIDE PLANK DIPS

30 REPS

15 REPS EACH SIDE

+

REST: 60 SECONDS BETWEEN SUPERSETS Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

THURSDAY

SHOULDER PRESS

15 REPS

PUSH-UP + 3 SEC HOLD

12 REPS

10 ROUNDS

ARNOLD PRESS

16 REPS

12-17 LBS

8 REPS EACH SIDE

+

PARALLEL PRESS + PRESS

12-17 LBS

SUPERSET 2

+

BICEP CURL + PRESS

DIAGONAL RAISE

BURNOUT!

BACK + ARMS

15-20 LBS

SUPERSET 3

SUPERSET 1

WARMUP

WEEKS 19-20

12 ROUNDS

MILITARY PRESS

12-17 LBS

10 REPS + 5-10 LBS

+

SHOULDER PRESS + PARALLEL PRESS

15 REPS 10-15 LBS

10 ROUNDS 12-17 LBS

+

PLYO PUSH-UP

8 REPS

PUSH-UP LEVELS

12 REPS

6 REPS EACH SIDE +

REST: 60 SECONDS BETWEEN SUPERSETS Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FRIDAY

WEEKS 19-20

CARDIO + ABS

20 MIN

SPRINTS

SUPERSET 1

SIDE PLANK

90 SEC

SUPERSET 2

60 SEC

45 SEC EACH SIDE

+

HIGH PLANK BALANCE

LEGS RAISE + 3 HIP THRUST

20 REPS

8 ROUNDS

10 REPS EACH SIDE

+

ARMS CROSSED SIT-UP

SUPERSET 3

PLANK

15 REPS

V-UP

12 REPS BARBELL

+

REST: 60 SECONDS BETWEEN SUPERSETS Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

SATURDAY

BURNOUT!

SUPERSET 3

SUPERSET 2

SUPERSET 1

WARMUP

WEEKS 19-20 LUNGE PULSE + KICKBACK

FULL BODY

16 ROUNDS

COMMANDO

8 ROUNDS

8 ROUNDS EACH SIDE +

BICEP CURL + PAUSE

NARROW GLUTE BRIDGE

12 REPS 15-20 LBS

15 REPS + 25-30 LBS

+

FRONT RAISE + NARROW LAT RAISE

HAMMER CURL + SHOULDER PRESS

8 ROUNDS BARBELL

8 ROUNDS 15-20 LBS

+

ONE-LEGGED SIT 6 REPS EACH SIDE

FRONT LUNGE + FRONT SQUAT

12 REPS BARBELL

6 ROUNDS EACH LEG

12 ROUNDS + 5-10LBS

+

SIDE HIGH PLANK + DB RAISE 10 REPS EACH SIDE

20 REPS

BLAST-OFF LUNGE

5-7 LBS

20 REPS

10 REPS EACH SIDE +

REST: 60 SECONDS BETWEEN SUPERSETS Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 68

WEEK TWENTY ACCOUNTABILITY PHOTOS REMEMBER TO WEAR THE SAME CLOTHING AND USE THE SAME LIGHTING, MIRROR AND ANGLES. LASTLY, DON’T FORGET TO SMILE! :)

WEEK 1

WEEK 20

Tag @annavictoria and #annavictoria so I can see your progress and join you in your journey, or email your photos to [email protected]

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

MONDAY

SQUAT JUMPS

15 REPS

SQUATS

15 REPS

SUPERSET 1 SUPERSET 2

+

SQUATS

SQUAT + PULSE

SQUAT WALK

BURNOUT!

LEGS + GLUTES + 10-20 LBS

SUPERSET 3

WARMUP

WEEKS 21-22

7 REPS

SQUAT STEP-OUT

10 REPS

+ 30-40 LBS

5 REPS EACH SIDE

+ 10-15 LBS

+

8 REPS

THREE WAY SQUAT

15-20 LBS

5 REPS EACH WAY

15 REPS + 10-15 LBS

+

10 REPS

GLUTE BRIDGE + PULSE

15-20 LBS

10 REPS + 40-50 LBS

+

SQUAT JUMP + FEET KICK

5 ROUNDS

JUMPING LUNGE

20 REPS

10 REPS EACH SIDE +

REST: 60 SECONDS BETWEEN SUPERSETS Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

TUESDAY

WEEKS 21-22

CARDIO + ABS

20 MIN

SPRINTS 10 REPS

SUPERSET 1

OPEN ARM SIT-UP

SUPERSET 2

12 REPS

STRAIGHT ARM RUSSIAN TWIST

20 REPS

+

WINDSHIELD LEG RAISE

10 REPS

5 REPS EACH SIDE

10 REPS EACH SIDE

+

SIT-UP

SUPERSET 3

FROG SIT-UP

10 REPS

SWINGING SIT-UP

10-15 LBS

12 REPS 10-15 LBS

+

REST: 60 SECONDS BETWEEN SUPERSETS Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

THURSDAY

BURNOUT!

SUPERSET 3

SUPERSET 2

SUPERSET 1

WARMUP

WEEKS 21-22 SEATED BICEP CURL

BACK + ARMS

ONE ARM PUSH-UP + PLATFORM

10 REPS 12-17 LBS

8 REPS

4 REPS EACH SIDE +

INCLINE BICEP CURL

10 REPS

BENT OVER FLY

12-17 LBS

10 REPS 10-15 LBS

+

FRONT RAISE + SHOULDER PRESS

FRONT RAISE LATERAL TRANSITION

6 ROUNDS 12-17 LBS

5 ROUNDS 7-12 LBS

+

REVERSE GRIP ROW

10 REPS

TRICEP DIP

12 REPS

MOUNTAIN CLIMBER

30 REPS

+ 10-15 LBS +

WALKDOWNS

5 REPS

15 REPS EACH SIDE +

REST: 60 SECONDS BETWEEN SUPERSETS Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FRIDAY

WEEKS 21-22

CARDIO + ABS

30 MIN

HIIT

SUPERSET 1

BENT LEG TOE REACH

BICYCLE CRUNCH

BARBELL

20 REPS

10 REPS EACH SIDE

+

15 REPS

SUPERSET 2

SKY CRUNCH

SUPERSET 3

10 REPS

REVERSE CRUNCH

12 REPS

HAND TO FOOT OBLIQUE CRUNCH

20 REPS

BARBELL

+

BENT KNEE OBLIQUE CRUNCH

20 REPS

10 REPS EACH SIDE

10 REPS EACH SIDE

+

REST: 60 SECONDS BETWEEN SUPERSETS Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

SATURDAY

BOX JUMP

5 EACH SIDE

10 REPS 5-10 LBS

SUPERSET 1

+

HALF KNEELING PRESS

SUPERSET 3

DB SHIFT + 3 SEC PLANK

5-10 LBS

STIFF LEG DEADLIFT

BURNOUT!

FULL BODY

10 REPS

SUPERSET 2

WARMUP

WEEKS 21-22

CRAB WALK + STIFF LEG DEADLIFT

8 REPS

8 ROUNDS 15-20 LBS

+ 20-30 LBS

+

8 REPS EACH SIDE

INCLINE NEGATIVE BICEP CURL

16 REPS 15-20 LBS

8 REPS 12-17 LBS

+

FRONT LUNGE

20 REPS

10 REPS EACH SIDE

MILITARY PRESS

+ 10-15 LBS

10 REPS + 10-15 LBS

+

SIDEWAYS PLANK WALK

SIDE TO SIDE JUMP SQUAT + PUSH-UP

10 REPS

5 REPS

5 REPS EACH SIDE +

REST: 60 SECONDS BETWEEN SUPERSETS Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

MONDAY

SQUAT JUMP

20 REPS

SUPERSET 1

+

THREE WAY SQUAT

SUPERSET 3

SQUAT

+ 10-20LBS

GLUTE BRIDGE + PULSE

BURNOUT!

LEGS + GLUTES

20 REPS

SUPERSET 2

WARMUP

WEEKS 23-24

12 REPS

SQUAT WALK

12 REPS 15-20 LBS

+ 50-60 LBS

+

5 REPS EACH WAY

15 REPS

SQUAT + PULSE

+ 15-20 LBS

10 REPS + 15-20 LBS

+

SQUAT STEP-OUTS 6 REPS EACH SIDE

12 REPS

SQUAT

10-15 LBS

10 REPS + 30-40 LBS

+

SQUAT JUMP + FEET KICK

8 ROUNDS

JUMPING LUNGE

24 REPS

12 REPS EACH SIDE +

REST: 60 SECONDS BETWEEN SUPERSETS Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

TUESDAY

WEEKS 23-24

CARDIO + ABS

20 MIN

SPRINTS

SUPERSET 2

SUPERSET 1

SWINGING SIT-UP

SIT-UP

10-15 LBS

12 REPS 10-15 LBS

+

STRAIGHT ARM RUSSIAN TWIST

WINDSHIELD LEG RAISES

30 REPS

15 REPS EACH SIDE

16 REPS

8 REPS EACH SIDE

+

FROG SIT-UP

SUPERSET 3

15 REPS

15 REPS

OPEN ARM SIT-UP

12 REPS

+

REST: 60 SECONDS BETWEEN SUPERSETS Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

THURSDAY

BURNOUT!

SUPERSET 3

SUPERSET 2

SUPERSET 1

WARMUP

WEEKS 23-24 BICEP CURLS

BACK + ARMS

ONE ARM PUSH-UP + PLATFORM

12 REPS 12-17 LBS

10 REPS

5 REPS EACH SIDE +

TRICEP DIP

12 REPS

REVERSE GRIP ROW

10 REPS + 12-17 LBS

+

FRONT RAISE LATERAL TRANSITION

FRONT RAISE + SHOULDER PRESS

8 ROUNDS 10-15 LBS

8 ROUNDS 15-20 LBS

+

BENT OVER FLY

15 REPS

INCLINE BICEP CURL

12-17 LBS

12 REPS 15-20 LBS

+

WALKDOWNS

8 REPS

MOUNTAIN CLIMBERS

40 REPS

20 REPS EACH SIDE +

REST: 60 SECONDS BETWEEN SUPERSETS Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FRIDAY

WEEKS 23-24

CARDIO + ABS

30 MIN SUPERSET 1

HIIT

HAND TO FOOT OBLIQUE CRUNCH 15 REPS EACH SIDE

30 REPS

15 REPS EACH SIDE

+

20 REPS

SUPERSET 2

REVERSE CRUNCH

SKY CRUNCH

20 REPS BARBELL

+

BICYCLE CRUNCH

SUPERSET 3

BENT KNEE OBLIQUE CRUNCH

30 REPS

30 REPS

BENT LEG TOE REACH

12 REPS BARBELL

15 REPS EACH SIDE

+

REST: 60 SECONDS BETWEEN SUPERSETS Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

SATURDAY

BURNOUT!

SUPERSET 3

SUPERSET 2

SUPERSET 1

WARMUP

WEEKS 23-24 BOX JUMP

FULL BODY

12 REPS

DB SHIFT + 3 SEC PLANK

5-10 LBS

6 REPS EACH SIDE

12 REPS 5-10 LBS

+

MILITARY PRESS

12 REPS

FRONT LUNGE

+ 10-15 LBS

12 REPS EACH SIDE

24 REPS + 10-15 LBS

+

INCLINE NEGATIVE BICEP CURL

10 REPS

HALF KNEELING PRESS

15-20 LBS

10 REPS EACH SIDE

20 REPS 15-20 LBS

+

CRAB WALK + STIFF LEG DEADLIFT

10 ROUNDS

STIFF LEG DEADLIFT

15-20 LBS

10 REPS + 30-40 LBS

+

SIDEWAYS PLANK WALK

SIDE TO SIDE JUMP SQUAT + PUSH-UP

8 REPS

8 ROUNDS

+

REST: 60 SECONDS BETWEEN SUPERSETS Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 79

WEEK TWENTY-FOUR ACCOUNTABILITY PHOTOS REMEMBER TO WEAR THE SAME CLOTHING AND USE THE SAME LIGHTING, MIRROR AND ANGLES. LASTLY, DON’T FORGET TO SMILE! :)

WEEK 1

WEEK 24

Tag @annavictoria and #annavictoria so I can see your progress and join you in your journey, or email your photos to [email protected]

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

Prepared exclusively for [email protected] Transaction: 0016110583

FIT BODY GUIDE

ROUND 2.1

| 81

TREADMILL SPRINTS CIRCUITS WARMUP 1 MINUTE WALK

3 MINUTE JOG

1 MINUTE WALK

CIRCUIT 1 1.

60 SECONDS - SPRINT @ 12 KMPH / 7.5 MPH

2.

30 SECONDS - MOUNTAIN CLIMBERS

3.

15 SECONDS - PLANK

4.

REST - 30 SECONDS & REPEAT

Directions: Each circuit begins with a sprint which can be done either on a treadmill or on the ground. Immediately after the sprint is done, perform exercise #2, then immediately perform exercise #3, and rest for 30 seconds.

CIRCUIT 2 1.

60 SECONDS - SPRINT @ 12 KMPH / 7.5 MPH

2.

5 BURPEES

3.

5 WALKDOWNS

4.

REST - 30 SECONDS & REPEAT

Repeat this for two rounds before moving onto the next circuit.

1.

60 SECONDS - SPRINT @ 12 KMPH / 7.5 MPH

2.

30 SECONDS - COMMANDOS

3.

10 SNAP JUMPS

4.

REST - 30 SECONDS & REPEAT

CIRCUIT 4 1.

60 SECONDS - SPRINT @ 12 KMPH / 7.5 MPH

2.

30 SECONDS - SPIDERMAN MOUNTAIN CLIMBERS

3.

20 JUMPING JACKS

4.

REST - 30 SECONDS & REPEAT

CIRCUIT 5 1.

60 SECONDS - SPRINT @ 12 KMPH / 7.5 MPH

2.

30 SECONDS - JUMPING LUNGES

3.

10 ALTERNATING PLANK DIPS

4.

REST - 30 SECONDS & REPEAT

COOLDOWN

2 MINUTE JOG

3 MINUTE WALK

FBG CARDIO WORKOUTS

CIRCUIT 3

Always do a 5 minute warm-up before sprints and a 5 minute cool-down after.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 82

AT HOME CARDIO CIRCUIT 1 1.

30 JUMPING JACKS

2.

30 SQUATS

3.

30 KNEE RAISES

4.

REST 30 SECONDS & REPEAT

Directions: Each circuit has three exercises. Perform all three exercises and rest 30 seconds. Repeat this for two rounds before moving onto the next circuit.

CIRCUIT 2 1.

30 JUMP ROPE

2.

15 SQUAT JUMPS

3.

20 CROSS KNEE RAISES

4.

REST 30 SECONDS & REPEAT

1.

40 JUMP ROPE

2.

20 JUMPING JACKS

3.

30 STEP-UPS ON A LOW PLATFORM

4.

REST 30 SECONDS & REPEAT

CIRCUIT 4 1.

60 KNEE SPRINTS

2.

10 WALKDOWNS

3.

10 ONE-LEGGED SIT

4.

REST 30 SECONDS & REPEAT

CIRCUIT 5 1.

10 KNEE TUCKS

2.

8 ONE-LEGGED STEP-UPS ON A HIGH PLATFORM

3.

10 ALTERNATING PLANK DIPS

4.

REST 30 SECONDS & REPEAT

FBG CARDIO WORKOUTS

CIRCUIT 3

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 83

5-UP CARDIO CIRCUIT CIRCUIT 1 1.

JUMPING JACK

2.

PUSH-UP

3.

MOUNTAIN CLIMBERS

4.

REST - 30 SECONDS & REPEAT

Directions: Each circuit has three exercises. Instead of performing each exercise one after the other, you will do a 5-UP cardio circuit. To perform a 5-UP cardio circuit, you will perform each exercise for 1 rep, then complete each exercise for 2 reps, and you continue this until you complete 5 reps each. For example, circuit 1 would be:

CIRCUIT 2 1.

JUMPING LUNGE

2.

COMMANDO

3.

SWINGING PLANK DIPS

4.

REST - 30 SECONDS & REPEAT

1.

SNAP JUMP

2.

SQUAT JUMP

3.

BURPEE

4.

REST - 30 SECONDS & REPEAT

CIRCUIT 4 1.

TOUCHDOWN SQUAT JUMPS

2.

SPEED SKATER LUNGE

3.

WALKDOWNS

4.

REST - 30 SECONDS & REPEAT

CIRCUIT 5 1.

SHUFFLE + TAP DOWN

2.

KNEE TUCKS

3.

KNEE SPRINTS

4.

REST - 30 SECONDS & REPEAT

FBG CARDIO WORKOUTS

CIRCUIT 3

• • • • • • • • • • • • • • •

1 Jumping Jack 1 Push-Up 1 Mountain Climber 2 Jumping Jacks 2 Push-Ups 2 Mountain Climbers 3 Jumping Jacks 3 Push-Ups 3 Mountain Climbers 4 Jumping Jacks 4 Push-Ups 4 Mountain Climbers 5 Jumping Jacks 5 Push-Ups 5 Mountain Climbers

Repeat this for two rounds before moving onto the next circuit.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 84

CYCLING WORKOUT CIRCUIT 1 - LOW RESISTANCE 1.

1 MINUTE - SITTING

2.

2 MINUTES - STANDING

3.

1 MINUTE - LEANING FORWARD

4.

1 MINUTE - RECOVERY

Directions: Each circuit has three time intervals with different positions, either sitting, standing or leaning forward and at different resistance levels.

CIRCUIT 2 - MEDIUM RESISTANCE 1.

2 MINUTES - SITTING

2.

1 MINUTE - STANDING

3.

1 MINUTE - LEANING FORWARD

4.

1 MINUTE - RECOVERY

Low Resistance means the resistance on the bike is turned down and your legs are cycling freely. Medium Resistance means the resistance on the bike is at a medium level and you are having to forcibly use your legs to cycle.

1.

1 MINUTE - STANDING

2.

1 MINUTE - LEANING FORWARD

3.

2 MINUTES - SITTING

4.

1 MINUTE - RECOVERY

REPEAT CIRCUITS 1 - 3

FBG CARDIO WORKOUTS

CIRCUIT 3 - HIGH RESISTANCE

High Resistance means the resistance on the bike is at a high level and you are having to use all your leg strength to cycle. Recovery means you will be sitting and cycling on a low resistance to let your legs rest before the next circuit. Perform Circuits 1-3, then repeat for two total rounds.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 85

JUMP ROPE HIIT CARDIO CIRCUIT 1 1.

60 SECONDS - JUMP ROPE

2.

10 BURPEES

3.

REST - 30 SECONDS

Directions: Each circuit has two exercises. Perform both exercises and rest 30 seconds before moving onto the next circuit.

CIRCUIT 2 1.

60 SECONDS - JUMP ROPE

2.

30 SHOULDER TAPS

3.

REST - 30 SECONDS

Complete Circuits 1-6 then repeat for a total of two rounds.

1.

60 SECONDS - JUMP ROPE

2.

10 HIGH PLANK BALANCE

3.

REST - 30 SECONDS

CIRCUIT 4 1.

60 SECONDS - JUMP ROPE

2.

30 HIGH PLANK + KNEE TAPS

3.

REST - 30 SECONDS

CIRCUIT 5 1.

60 SECONDS - JUMP ROPE

2.

30 SECONDS - SNAP JUMPS

3.

REST - 30 SECONDS

CIRCUIT 6 1.

60 SECONDS - JUMP ROPE

2.

60 SECONDS - JUMPING JACKS

3.

REST - 30 SECONDS

REPEAT CIRCUITS 1 - 6

FBG CARDIO WORKOUTS

CIRCUIT 3

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 86

AT HOME LISS CIRCUIT 1 1.

60 SECONDS - OUTSIDE KNEE RAISES

2.

30 SECONDS - KNEE SPRINTS

3.

30 SECONDS - ALTERNATING PLANK DIPS

4.

30 SECONDS - REST

CIRCUIT 2 1.

60 SECONDS - ONE LEGGED SIT

2.

30 SECONDS - MOUNTAIN CLIMBERS

3.

30 SECONDS - PLANK

4.

30 SECONDS - REST

Directions: Each circuit has three exercises. Perform all three exercises and rest 30 seconds before moving onto the next circuit. Complete Circuits 1-5 then repeat for a total of two rounds.

1.

60 SECONDS - JUMP ROPE

2.

30 SECONDS - PLANK JUMPS

3.

30 SECONDS - COMMANDOS

4.

30 SECONDS - REST

CIRCUIT 4 1.

60 SECONDS - BURPEES

2.

30 SECONDS - JUMPING JACKS

3.

30 SECONDS - SNAP JUMPS

4.

30 SECONDS - REST

CIRCUIT 5 1.

60 SECONDS - KNEE TUCKS

2.

30 SECONDS - CATERPILLARS

3.

30 SECONDS - CROSS KNEE RAISES

4.

30 SECONDS - REST

REPEAT CIRCUITS 1 - 5

FBG CARDIO WORKOUTS

CIRCUIT 3

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 87

WORKOUT GLOSSARY

ALTERNATING SIDE HIGH PLANK

STARTING POSITION Begin in a side high plank position, supporting your weight with your left arm and keeping your body in a straight line. Raise your opposite arm for balance and to fully engage your back muscles. 1. Begin with your opposite arm raised and proceed to transition between a high plank and a side high plank. Engage your side oblique and core muscles to lift your body through the movement. 2. Each time you transition from a left to a right side high plank, squeeze your shoulder blades together for a brief second to engage your back and core muscles. • •

Repeat for stated number of repetitions. Exhale each time you alternate sides.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 88

WORKOUT GLOSSARY

ARMS CROSSED SIT-UP

STARTING POSITION Lay on your back with your arms crossed at your chest and your knees at a 90 degree angle. 1. Begin by raising your torso to perform a sit-up, keeping your arms crossed at your chest. 2. Contract your abdominal muscles at the peak of the movement. • •

Repeat for stated number of repetitions. Exhale each time you sit up.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 89

WORKOUT GLOSSARY DUMBBELL

ARNOLD PRESS

STARTING POSITION Stand with feet shoulder width apart and dumbbells resting at your sides. 1. Begin by raising your right arm to your shoulder, similar to a bicep curl movement. Then, immediately raise the dumbbell above your head, rotating your wrist so your palm is facing away from your body. 2. At the peak of this movement, contract your shoulder muscles as well as your core. Return the dumbbell to the staring position. •

•

Repeat for stated number of reps, then repeat on the opposite side. Exhale each time you are raising the dumbbell at the peak of the movement.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 90

WORKOUT GLOSSARY DUMBBELL

ARNOLD PRESS + FRONT RAISE

STARTING POSITION Stand with feet shoulder width apart and dumbbells resting at your sides. 1. Begin by performing an Arnold press by raising your right arm to your shoulder, similar to a bicep curl movement. Then, immediately raise the dumbbell above your head, rotating your wrist so your palm is facing away from your body. At the peak of this movement, contract your shoulder muscles as well as your core. 2. Return the dumbbell to the staring position, then perform a one arm front raise by bringing the dumbbell straight out in front of your body until your arm is parallel with the ground. At the peak of this movement, contract your shoulder muscles as well as your core. 3. Return to the starting position, one movement at a time. • •

Repeat for stated number of reps, then repeat on the opposite side. Exhale each time you are raising the dumbbell at the peak of the movement.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 91

WORKOUT GLOSSARY

BENT KNEE OBLIQUE CRUNCH

STARTING POSITION Lay on your back with your arms raised to your head, but do not put your hands behind your head otherwise this can cause a neck strain. Raise your legs and bend your knees to a 90 degree angle. 1. Begin by lifting your torso off the ground and rotate to the left side. Instead of having your left elbow meet your right knee, think of it as your left shoulder raising in the direction of your right knee. This will ensure you don’t curl your back over and instead lift your torso. •

•

Repeat for stated number of repetitions, alternating sides throughout. Breathe in a controlled manner throughout and contract your core each time you exhale.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 92

WORKOUT GLOSSARY DUMBBELL

BENT LEG TOE REACH

STARTING POSITION Lay on the ground with your arms stretched above your head, holding a dumbbell between both hands. Your knees should be bent and your feet off the ground. 1. Begin by raising your torso off the ground and swinging your arms up over your head to reach your toes. 2. Simultaneously extend your legs so your hands can reach up to your toes. 3. Crunch your abs at the peak of this movement. • • •

Repeat for stated number of repetitions. Exhale as you reach your arms towards your toes. MODIFICATION: Regression from Barbell Bent Leg Toe Reach

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 93

WORKOUT GLOSSARY BARBELL

BENT LEG TOE REACH

STARTING POSITION Lay on the ground with your arms stretched above your head, holding a barbell between both hands with hands. Your knees should be bent and your feet off the ground. Hand placement on barbell: Shoulder width apart, placed evenly on each side of the bar 1. Begin by raising your torso off the ground and swinging the barbell up over your head to reach your toes. 2. Simultaneously extend your legs so the barbell can reach up to your toes. 3. Crunch your abs at the peak of this movement. • •

Repeat for stated number of repetitions. Exhale as you reach the barbell towards your toes.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 94

WORKOUT GLOSSARY BARBELL

BENT LEG V-UP

STARTING POSITION Lay on the ground with your arms and feet outstretched, and with a barbell in your hands above your head. Hand placement on barbell: Shoulder width apart, placed evenly on each side of the bar 1. Begin by raising the barbell up over your head, and simultaneously bring your knees up to your chest. 2. Pause to squeeze your core for a brief moment, then slowly return to the starting position. • •

Repeat for stated number of repetitions. Breathe in a controlled manner throughout, contracting your core when you exhale.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 95

WORKOUT GLOSSARY DUMBBELL

BENT OVER FLYS

STARTING POSITION Start with slightly less than shoulder width apart, holding a dumbbell in each hand with your elbows slightly bent. Your torso should be bent at a 90 degree angle, while keeping your back flat and not curled over, and knees slightly bent as well. 1. Using your shoulders, begin by raising the dumbbells out to your side until your arms are parallel to the ground. You should have a slight bend in your elbow throughout. 2. Squeeze your shoulder blades at the peak, then return to the starting position. Note that at the peak, your elbows and pinky fingers should be the highest points, almost facing up towards the ceiling. • •

Repeat for stated number of repetitions. Exhale as you raise the dumbbells up.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 96

WORKOUT GLOSSARY DUMBBELL

BICEP CURL

STARTING POSITION Stand with feet shoulder width apart and dumbbells resting at your sides. 1. Begin by performing a bicep curl by raising the dumbbells to your shoulders. Your wrists should be facing your body. 2. Contract your biceps at the peak of this movement. 3. Repeat for stated number of repetitions • Exhale each time you raise the dumbbells up to your shoulder at the peak of the movement.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 97

WORKOUT GLOSSARY EZ BAR

BICEP CURL

STARTING POSITION Stand with feet shoulder width apart and knees slightly bent. Hand placement on EZ Bar: Hold an EZ bar at the wide outer handle. Your palms should be facing each other and slightly tilted inward due to the shape of the bar. 1. Begin by raising the bar up to shoulder level, contracting your biceps at the peak. 2. Slowly lower the bar back to the starting position. •

• •

It is not recommended doing this exercise with a straight barbell. This is because our wrists need the curvature of the EZ bar in order to perform the movement without wrist pain. If you do not have access to an EZ Bar, replace with dumbbells. Repeat for stated number of repetitions. Exhale when you raise the dumbbell to the upper and opposite corner. Contract your core each time you exhale.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 98

WORKOUT GLOSSARY DUMBBELL

BICEP CURL + PAUSE

STARTING POSITION Stand with feet shoulder width apart and dumbbells resting at your sides. 1. Begin by performing a bicep curl by raising the dumbbells to your shoulders. Your wrists should be facing your body. 2. Contract your biceps at the peak of this movement and pause for three seconds, fully contacting your biceps. 3. Repeat for stated number of repetitions • Exhale each time you raise the dumbbells up to your shoulder at the peak of the movement.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 99

WORKOUT GLOSSARY DUMBBELL

BICEP CURL + HAMMER CURL

STARTING POSITION Stand with feet shoulder width apart and dumbbells resting at your sides. 1. Begin by performing a bicep curl by raising the dumbbells to your shoulders. Your wrists should be facing your body. Contract your biceps at the peak of this movement. 2. Return your hands to the starting position, then do a hammer curl by bringing the dumbbell up to your shoulder, rotating your wrist as shown in the picture. Contract your biceps at the peak of the position. • •

Repeat for stated number of repetitions. Exhale each time you raise the dumbbells up to your shoulder at the peak of the movement.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 100

WORKOUT GLOSSARY DUMBBELL

BICEP CURL + LATERAL RAISE

STARTING POSITION Stand with feet shoulder width apart and dumbbells resting at your sides. 1. Begin with a bicep curl by bending your elbow while raising the dumbbells to your shoulders. Your wrists should be facing your body. Contract your biceps at the peak of this movement. 2. Return your hands to the starting position, then do a lateral raise by raising your arms to a 90 degree angle until they are parallel to the ground. Contract your shoulders at the peak of the position. • •

Repeat for stated number of repetitions. Exhale when you raise the dumbbells up at the peak of each movement.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 101

WORKOUT GLOSSARY DUMBBELL

BICEP CURL + PRESS

STARTING POSITION Stand with feet shoulder width apart and dumbbells resting at your sides. 1. Begin by performing a bicep curl by raising the dumbbells to your shoulders. Your wrists should be facing your body. Contract your biceps at the peak of this movement. 2. Return your hands to the starting position, then immediately perform a press by raising the dumbbells above your head. Your wrists should be facing each other as shown in the picture. Contract your core and shoulder muscles at the peak of the movement. • •

Repeat for stated number of repetitions. Exhale each time you raise the dumbbells up at the peak of the movement.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 102

WORKOUT GLOSSARY DUMBBELL

BICEP CURL + SHOULDER PRESS

STARTING POSITION Stand with feet shoulder width apart and dumbbells resting at your sides. 1. Start with a bicep curl by bending your elbows while raising the dumbbells to your shoulders. Your wrists should be facing your body. Contract your biceps at the peak of this movement. 2. Return your hands to the starting position, then do a shoulder press by raising your arms with your elbows bent at a 90 degree angle and then pushing the dumbbells up above your head. In the same movement, rotate your wrists so they are facing away from your body. Contract your core and shoulder muscles at the peak of the movement. • •

Repeat for stated number of repetitions. Exhale each time you raise the dumbbells up at the peak of the movement.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 103

WORKOUT GLOSSARY

BICYCLE CRUNCH

STARTING POSITION Lay on the ground with your upper back flat on the ground and your arms next to your head. Do not use your arms to support your neck otherwise this can cause a neck strain. Simply raise them to be next to your ears. 1. Lift your torso up until your shoulder blades are off the ground, and begin by bringing your left knee up to your right shoulder. At the same time, pull your left shoulder up to your right knee. This will help to maximize the crunch. 2. As you proceed with the exercise, your legs should be alternating in a fluid motion, as if you were riding a bike. • •

•

Repeat for stated number of repetitions. Breathe in a controlled manner and contract your core throughout. If you experience difficulty with maintaining an upright torso during this move, you can rest your trso on the ground, reaching only your shoulder to the opposite knee during the movement. Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 104

WORKOUT GLOSSARY

BLAST-OFF LUNGE

STARTING POSITION Begin in a lunge position with your right foot forward. Bring your left arm to your torso and your right arm back. Your arms will be what power you through this movement. 1. Begin by pumping your arms to lift your body and blast off your front toe. At the peak of the movement, your arms will have switched positions, now with your right arm at your torso and your left arm back. Think of it as how you pump your arms when you are running. 2. Do not let your back foot leave the ground, and only push off of your front toe. Land back in the starting position. • •

Repeat for stated number of repetitions, then switch sides. Exhale forcibly when you blast off your front foot while contracting your core.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 105

WORKOUT GLOSSARY

BOX JUMP

STARTING POSITION Stand in front of a bench or stable platform that is at least knee height. 1. Drop back into a squat position and use your arms for momentum to jump up onto the platform. 2. As you land on the platform, land in a squat position. Be sure to land softly, with your legs absorbing the impact. 3. To get down, stand up straight and step down softly, avoiding strong impact on your knee. •

•

Exhale as you jump and use your core strength to power you through the movement. When you land in the squat position on top of the platform, try to land softly in a deep squat as much as possible but ensure your knees do not pass your toes.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 106

WORKOUT GLOSSARY DUMBBELL

BOX JUMP

STARTING POSITION Stand in front of a bench or stable platform that is at least knee height. Hold a weight in both hands. 1. Drop back into a squat position and to jump up onto the platform. 2. As you land on the platform, land in a squat position. Be sure to land softly, with your legs absorbing the impact. 3. To get down, stand up straight and step down softly, avoiding strong impact on your knee. •

•

Exhale as you jump and use your core strength to power you through the movement. When you land in the squat position on top of the platform, try to land in a deep squat as much as possible but ensure your knees do not pass your toes.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 107

WORKOUT GLOSSARY

BULGARIAN SQUAT JUMP

STARTING POSITION Begin with your right foot back on a bench behind you. Bring your right arm to your torso and your left arm back. Your arms will be what power you through this movement. 1. Begin by lowering yourself into a lunge position and switch the position of your arms so now your right arm is down and your left arm is at your torso. 2. Using your arms to propel you through the movement, blast off your front toe and at the peak of the movement, your arms will have returned to the original position with your right arm at your torso and your left arm back. Think of it as how you pump your arms when you are running. 3. Do not let your back foot leave the bench, and only push off of your front toe. Land back in the starting position. • •

Repeat for stated number of repetitions, then switch sides. Exhale forcibly when you blast off your front foot while contracting your core. Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 108

WORKOUT GLOSSARY

BURPEE

STARTING POSITION Squat down and rest your hands on the ground in front of you so your weight is on your toes and hands. 1. Begin by kicking both legs back into a high plank position, then immediately jumping to bring your legs back to the starting position. 2. Immediately jump straight up with your hands in the air. • •

Repeat for stated number of reps. Breathe in a controlled manner throughout, contracting your core when you exhale.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 109

WORKOUT GLOSSARY

BURPEE + PUSH-UP

STARTING POSITION Squat down and rest your hands on the ground in front of you so your weight is on your toes and hands. 1. Begin by kicking both legs back into a high plank position, then perform a push-up by lowering your body to the ground. Keep your back straight through the push-up. 2. Bring yourself back up to a high plank, then jump back to the starting position. 3. Immediately jump straight up with your hands in the air. • •

Repeat for stated number of reps. Breathe in a controlled manner throughout, contracting your core when you exhale.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 110

WORKOUT GLOSSARY

BURPEE + SQUAT JUMP

STARTING POSITION Squat down and rest your hands on the ground in front of you so your weight is on your toes and hands. 1. Begin by kicking both legs back into a high plank position, then immediately jumping to bring your legs back to the starting position. 2. Immediately jump straight up with your hands in the air. Land in a squat position, then perform a squat jump. • •

Repeat for stated number of reps. Breathe in a controlled manner throughout, contracting your core when you exhale.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 111

WORKOUT GLOSSARY

COMMANDO

STARTING POSITION High Plank Position 1. Begin by lowering your body from a high plank into a plank position by lowering one arm after another. 2. Once you are in a plank position, bring yourself back up to a high plank position. • •

Repeat for stated number of reps. Breathe in a controlled manner throughout and contract your core muscles forcibly when you exhale.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 112

WORKOUT GLOSSARY DUMBBELL

CRAB WALK

STARTING POSITION Stand with feet slightly wider than shoulder width apart, holding a dumbbell between both hands at your chest. 1. Drop down into a squat, keeping the dumbbell up at shoulder level. 2. Step forward with your right leg and pivot your body to the right. Maintain a squatting position throughout. 3. Continue to walk in a squatting position, pivoting your body left and right. • •

Repeat for stated number of reps. Breathe in a controlled manner throughout, contracting your core when you exhale.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 113

WORKOUT GLOSSARY DUMBBELL

CRAB WALK + STIFF LEG DEADLIFT

STARTING POSITION Stand with feet slightly wider than shoulder width apart, holding a dumbbell between both hands at your chest. 1. Drop down into a squat, keeping the dumbbell up at shoulder level. 2. Step forward with your right leg and pivot your body to the right. Maintain a squatting position throughout. 3. Continue to walk in a squatting position, pivoting your body left and right. 4. After completing two crab walks, one on each side, stand and perform a stiff leg deadlift by shifting your hips back towards the wall behind you. 5. Keep your back straight as you bend and drop the dumbbells towards your shins. Keep your chest up so your back does not round over. Stand by pushing through your heels and squeezing your hamstrings and glutes. • •

Repeat for stated number of reps. Breathe in a controlled manner throughout, contracting your core when you exhale.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 114

WORKOUT GLOSSARY BARBELL

CRAB WALK

STARTING POSITION Stand with feet slightly wider than shoulder width apart with a barbell resting at the bottom of your neck. Hand placement on barbell: Place your thumbs on the grooves right outside your shoulders. Ensure the bar is evenly placed on your back and your hands are evenly placed on each side of the bar. 1. Drop down into a squat, keeping your chest up so your back doesn’t curl over. 2. Step forward with your right leg and pivot your body to the right. Maintain a squatting position throughout. 3. Continue to walk in a squatting position, pivoting your body left and right. • •

Repeat for stated number of reps. Breathe in a controlled manner throughout, contracting your core when you exhale.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 115

WORKOUT GLOSSARY

CROSS KNEE RAISE

STARTING POSITION Stand with feet shoulder width apart and forearms clasped one over the over. 1. Begin by raising your right knee across your body to your left elbow. Focus on keeping your chest out and twist only your torso. 2. Return to the starting position then repeat on the opposite side. • •

Repeat for stated number of repetitions. Exhale each time you raise your knee to the opposite side.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 116

WORKOUT GLOSSARY DUMBBELL

CRUNCH TAP

STARTING POSITION Starting Position: Lean back on your forearms with your feet extended straight out in front of you. Place a dumbbell on each side of your feet. 1. Begin by lifting your torso off the ground with the support from your hands on the ground behind you. 2. Simultaneously raise your feet to tap the tops of the dumbbells. 3. Return to the starting position but don’t let your feet touch the ground, and repeat. • •

Repeat for stated number of repetitions. Exhale when you raise your torso and contract your abdominal muscles.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 117

WORKOUT GLOSSARY DUMBBELLS

CURTSY LUNGE

STARTING POSITION Standing with dumbbells in each hand, raised up to each shoulder at chest level. 1. Begin by performing a curtsy lunge by stepping back, and to the opposite side. As shown in the picture, step back with your right foot and cross behind your left foot. Lunge down but don’t leg your front knee pass your front toes. 2. Keep your chest up throughout so your back doesn’t curl over. 3. Return to the standing position and repeat on the opposite side. • •

Repeat for stated number of repetitions. Exhale forcibly and contract your core each time you stand up from the curtsy lunge.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 118

WORKOUT GLOSSARY BARBELL

CURTSY LUNGE

STARTING POSITION Standing with a barbell resting at the base of your neck. Hand placement on barbell: Place your thumbs on the grooves right outside your shoulders. Ensure the bar is evenly placed on your back and your hands are evenly placed on each side of the bar. 1. Begin by performing a curtsy lunge by stepping back to the opposite side. As shown in the picture, step back with your right foot and cross behind your left foot. Lunge down but don’t leg your front knee pass your front toes. 2. Keep your chest up throughout so your back doesn’t curl over. 3. Return to the standing position and repeat on the opposite side. • •

Repeat for stated number of repetitions. Exhale forcibly and contract your core each time you stand up from the curtsy lunge.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 119

WORKOUT GLOSSARY

DECLINE PUSH-UP

STARTING POSITION With a bench or platform behind you, from a high plank position, lift one foot at a time up on the platform behind you. Place your hands slightly wider than shoulder width apart at chest level. Keep your back in a straight line. 1. Perform a push-up by lowering your body to the ground. The steeper the angle, the more challenging the push-up will be. 2. Keep your body in a straight line and raise your body back to the starting position by engaging your core, arm muscles and pushing through the outside of your palms. • •

Repeat for stated number of repetitions. Exhale forcibly when you push yourself back up.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 120

WORKOUT GLOSSARY

DOWNWARD DOG PUSH-UP

STARTING POSITION High plank with hands placed shoulder width apart at chest level. 1. Lower yourself from a high plank down to a push-up and pause for a brief second. 2. From a lower push-up, push your body straight back to a downward dog, using your arm, chest and core muscles to push you through the movement. 3. Hold the downward dog position for a brief second, then return to the high plank position. • •

Repeat for stated number of repetitions. Breathe in a controlled manner throughout, contracting your core each time you exhale.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 121

WORKOUT GLOSSARY

DUMBBELL SHIFT + PLANK

STARTING POSITION Plank. Put a dumbbell a few inches away from your hands and to the left. 1. Hold a plank position by supporting your body weight with your arms clasped together on your forearms and on your toes. 2. Proceed to reach with your left arm to grab the dumbbell and move it to the opposite side, past your right arm. 3. Once the dumbbell is on the opposite side, now use your right arm and move it to the left side. • •

Repeat for stated number of repetitions. Keep your body in a straight line, breathe in a controlled manner throughout and actively contract your core.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 122

WORKOUT GLOSSARY

FROG SIT-UP

STARTING POSITION Lay on the ground with your hands raised to your ears and your feet together in a frog position. 1. Sit up while maintaining the frog position, keeping your palms up by your ears but do not use them to lift your neck since this will cause neck strain. Focus on performing the sit-up by raising your torso off the ground and squeezing your core, not straining your back. 2. Slowly return to the starting position. • •

Repeat for stated number of repetitions. Exhale as you lift your torso and contract your core.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 123

WORKOUT GLOSSARY BARBELL

FRONT LUNGE

STARTING POSITION Stand with feet shoulder width apart and a barbell resting on the front of your shoulders. Hand placement on barbell: You can place your hands under the barbell, however please note your wrists will be extended, your triceps will be parallel to the floor, and your fingers will be supporting the barbell. The other alternative is to cross your arms on top of the barbell and support it with each hand holding the top of the barbell. Ensure the barbell is evenly placed on the front of your shoulders. 1. Begin by stepping forward into a lunge position and dropping your back knee. Be sure your stance is wide enough so your front knee does not pass your front toe, but not too wide to where you cannot engage your glute muscles. 2. Stand from the lunge and return to the starting position. • •

Repeat for stated number of repetitions. Exhale forcibly as you stand up from the lunge.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 124

WORKOUT GLOSSARY BARBELL

FRONT LUNGE + FRONT SQUAT

STARTING POSITION Stand with feet shoulder width apart and a barbell resting on the front of your shoulders. Hand placement on barbell: You can place your hands under the barbell, however please note your wrists will be extended, your triceps will be parallel to the floor, and your fingers will be supporting the barbell. The other alternative is to cross your arms on top of the barbell and support it with each hand holding the top of the barbell. Ensure the barbell is evenly placed on the front of your shoulders. 1. Begin by stepping forward into a lunge position and dropping your back knee. Be sure your stance is wide enough so your front knee does not pass your front toe, but not too wide to where you cannot engage your glwute muscles. 2. Stand from the lunge and proceed to squat back as though you are sitting in a chair. When you squat, your elbows will raise up to ensure the barbell and your back remain upright. 3. Stand from the squat by pushing through your heels. Squeeze your glutes once you are in the standing position. • •

Repeat for stated number of repetitions. Exhale forcibly as you stand up from the lunge and from the squat. Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 125

WORKOUT GLOSSARY DUMBBELL

FRONT RAISE + LATERAL RAISE

STARTING POSITION Stand with feet shoulder width apart, arms resting down at your thighs with a dumbbells in each hand. 1. Perform a front raise by raising the dumbbells to shoulder level until your arms are parallel to the ground. Contract your core and shoulders at the peak of this movement. 2. Return to the starting position, then perform a lateral raise by bringing your arms to a 90 degree angle up until they are parallel to the ground. Contract your core and shoulder muscles at the peak of the movement. • •

Repeat for stated number of repetitions. Exhale each time you raise the dumbbells up at the peak of the movement.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 126

WORKOUT GLOSSARY BARBELL

FRONT RAISE + NARROW LAT RAISE

STARTING POSITION Stand with feet shoulder width apart, arms resting down at your thighs with a dumbbells in each hand. Hand placement: Shoulder width apart, placed evenly on each side of the bar 1. Perform a front raise by raising the dumbbells to shoulder level until your arms are parallel to the ground. Contract your core and shoulders at the peak of this movement. 2. Return to the starting position, then perform a lateral raise by bringing your arms to a 90 degree angle up until they are parallel to the ground. Contract your core and shoulder muscles at the peak of the movement. • •

Repeat for stated number of repetitions. Exhale each time you raise the dumbbells up at the peak of the movement.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 127

WORKOUT GLOSSARY DUMBBELL

FRONT RAISE + SHOULDER PRESS

STARTING POSITION Stand with feet shoulder width apart and dumbbells resting at your thighs. 1. Perform a front raise by raising the dumbbells to shoulder level until your arms are parallel to the ground. Contract your core and shoulders at the peak of this movement. 2. Return your hands to the starting position, then perform a shoulder press by raising your arms up to a 90 degree angle. Then, push the dumbbells up above your head. Your wrists should be facing away from your body. Contract your core and shoulder muscles at the peak of the movement. • •

Repeat for stated number of repetitions. Exhale each time you raise the dumbbells up at the peak of the movement.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 128

WORKOUT GLOSSARY DUMBBELL

FRONT RAISE LATERAL TRANSITION

STARTING POSITION Stand with feet shoulder width apart and dumbbells resting at your thighs. 1. Perform a front raise by raising the dumbbells to shoulder level until your arms are parallel to the ground. Contract your core and shoulders at the peak of this movement. 2. Then, transition laterally so your arms are extended out to your sides. 3. Return to the starting position by lowering the dumbbells back to your thighs. • •

Repeat for stated number of repetitions. Exhale each time you raise the dumbbells up at the peak of the movement.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 129

WORKOUT GLOSSARY DUMBBELL

FRONT SQUAT

STARTING POSITION Stand with feet shoulder width apart and dumbbells at shoulder height. 1. Begin by squatting back as though you are sitting in a chair. Keeping the dumbbells at your shoulders will help to keep your chest up and back straight. 2. Stand from the squat by pushing through your heels. Squeeze your glutes once you are in the standing position. • • •

Repeat for stated number of repetitions. Exhale forcibly as you stand up from the squat. Note: There is also an exercise in the training guide where you perform this same movement, but you hold the squat position for stated number of seconds before you stand up.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 130

WORKOUT GLOSSARY BARBELL

FRONT SQUAT

STARTING POSITION Stand with feet shoulder width apart and a barbell resting on the front of your shoulders. Hand placement on barbell: You can place your hands under the barbell, however please note your wrists will be extended, your triceps will be parallel to the floor, and your fingers will be supporting the barbell. The other alternative is to cross your arms on top of the barbell and support it with each hand holding the top of the barbell. Ensure the barbell is evenly placed on the front of your shoulders. 1. Begin by squatting back as though you are sitting in a chair. When you squat, your elbows will raise up to ensure the barbell and your back remain upright. 2. Stand from the squat by pushing through your heels. Squeeze your glutes once you are in the standing position. 3. Repeat for stated number of repetitions. • Exhale forcibly as you stand up from the squat. Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 131

WORKOUT GLOSSARY DUMBBELL

FRONT SQUAT + PRESS

STARTING POSITION Stand with feet shoulder width apart and dumbbells at shoulder height. 1. Perform a front squat, keeping the dumbbells at shoulders level throughout. This will help ensure your back stays straight and your chest out. Contract your core, push through your heels and squeeze your glutes as you stand. 2. Push the dumbbells up above your head to a press. Your wrists should be facing each other as shown in the picture. Contract your core and shoulder muscles at the peak of the movement. • •

Repeat for stated number of repetitions. Exhale as you stand from the squat position and continue to exhale as you perform the press.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 132

WORKOUT GLOSSARY BARBELL

FRONT SQUAT + PRESS

STARTING POSITION Stand with feet shoulder width apart and a barbell resting on the front of your shoulders. Hand placement on barbell: Place your hands under the barbell, however please note your wrists will be extended, your triceps will be parallel to the floor and your fingers will be supporting the barbell. The other alternative of crossing your arms on top of the barbell is not feasible with this move since you transition immediately to a barbell press. 1. Begin by squatting back as though you are sitting in a chair. When you squat, your elbows will raise up to ensure the barbell and your back remain upright. 2. Stand from the squat by pushing through your heels. Squeeze your glutes once you are in the standing position. 3. Then, immediately push the barbell up into the air. Pause for a brief moment to contract your shoulder muscles and your core. 4. Repeat for stated number of repetitions. • Exhale forcibly as you stand up from the squat and as you push the barbell up into the air. Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 133

WORKOUT GLOSSARY BARBELL

GLUTE BRIDGE

STARTING POSITION Lay with your upper back at the edge of a bench, with a barbell placed below your hips. Your hips should be lowered towards the ground and your feet placed firmly on the ground. Hand placement on barbell: Right outside your hips. Your hands should not be supporting the weight of the barbell, but just ensuring the barbell does not roll off. Your glutes should be bearing the weight of the barbell throughout the whole movement. Ensure the barbell is placed evenly on both sides. 1. Lift your hips straight up into the air. Instead of simply raising your glutes, instead, tilt your hips in towards your belly button. This will ensure maximum glute activation. 2. Push through your heels to really target your glutes and pause for a brief second at the peak, then slowly return to the starting position. • •

Repeat for stated number of repetitions. Exhale forcibly each time you contract your glutes at the peak of the movement.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 134

WORKOUT GLOSSARY DUMBBELL

GLUTE BRIDGE + NARROW GLUTE BRIDGE

STARTING POSITION Lay on the ground with your knees bent in a 90 degree angle and a dumbbell at your hips. Your hands should not be supporting the weight, but just ensuring the weight does not roll off. Your glutes should be bearing the weight of the dumbbell throughout the whole movement. 1. Lift your hips straight off the ground. Instead of simply raising your glutes, instead, tilt your hips in towards your belly button. This will ensure maximum glute activation. Push through your heels to really target your glutes and pause for a brief second at the peak. 2. Repeat for stated number of repetitions. 3. Transition to a Narrow Glute Bridge by bringing your feet together and performing a glute bridge with a narrow stance. 4. Continue for stated number of repetitions. •

Exhale forcibly each time you contract your glutes at the peak of the movement.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 135

WORKOUT GLOSSARY BARBELL

GLUTE BRIDGE + NARROW GLUTE BRIDGE

STARTING POSITION Lay with your upper back at the edge of a bench, with a barbell placed below your hips. Your hips should be lowered towards the ground and your feet placed firmly on the ground. Hand placement on barbell: Right outside your hips. Your hands should not be supporting the weight of the barbell, but just ensuring the barbell does not roll off. Your glutes should be bearing the weight of the barbell throughout the whole movement. Ensure the barbell is placed evenly on both sides. 1. Lift your hips straight off the ground. Instead of simply raising your glutes, instead, tilt your hips in towards your belly button. This will ensure maximum glute activation. Push through your heels to really target your glutes and pause for a brief second at the peak. 2. Repeat for stated number of repetitions. 3. Transition to a Narrow Glute Bridge by bringing your feet together and performing a glute bridge with a narrow stance. • •

Repeat for stated number of repetitions. Exhale forcibly each time you contract your glutes at the peak of the movement.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 136

WORKOUT GLOSSARY DUMBBELL

GLUTE BRIDGE + PULSE

STARTING POSITION Lay on the ground with your knees bent in a 90 degree angle and a dumbbell at your hips. Your hands should not be supporting the weight, but just ensuring the weight does not roll off. Your hips should be bearing the weight of the dumbbell throughout the whole movement. 1. Lift your hips straight off the ground. Instead of simply raising your glutes, instead, tilt your hips in towards your belly button. This will ensure maximum glute activation. Push through your heels to really target your glutes and pause for a brief second at the peak. 2. Repeat for stated number of repetitions. 3. Transition to a Narrow Glute Bridge by bringing your feet together and performing a glute bridge with a narrow stance. 4. Continue for stated number of repetitions. •

Exhale forcibly each time you contract your glutes at the peak of the movement. Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 137

WORKOUT GLOSSARY DUMBBELL

GOBLET SQUAT

STARTING POSITION Stand on two platforms with feet slightly wider than shoulder width apart and a dumbbell held between both hands resting at your chest at shoulder height. 1. Perform a squat with holding the dumbbell at shoulder height throughout. 2. Contract your core and push through your heels as you stand. Squeeze your glutes at the peak of the movement. • •

Repeat for stated number of repetitions. Exhale forcibly as you stand from the squat position.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 138

WORKOUT GLOSSARY DUMBBELL

HALF KNEELING PRESS

STARTING POSITION Kneel down on your left knee and place your left hand on your left hip. Hold a dumbbell in your right hand and hold it up to your shoulder in a hammer position. 1. Begin by pushing the dumbbell straight up, rotating your wrist so that it ends with your palm facing away from your body. 2. Slowly return the dumbbell back to your shoulder, rotating your wrist so that your hand ends in a hammer position. •

•

Repeat for stated number of reptitions, then repeat on the opposite side. Exhale forcibly as you raise the dumbbell up.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 139

WORKOUT GLOSSARY DUMBBELL

HAMMER CURL + SHOULDER PRESS

STARTING POSITION Stand with feet shoulder width apart and dumbbells in your hands resting at your sides. 1. Perform a hammer curl by bringing the dumbbells up to shoulder level. Your wrists should be facing each other. Contract your biceps at the peak. 2. Return to the starting position, then perform a shoulder press by bringing your arms up at a 90 degree angle, with your upper arms parallel to the ground. Then, push the dumbbells straight up above your head, palms facing away from your body. Contract your shoulders and core at the peak. • •

Repeat for stated number of repetitions. Exhale forcibly when you perform the hammer curl and the shoulder press.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 140

WORKOUT GLOSSARY

HAND TO FOOT OBLIQUE CRUNCH

STARTING POSITION Sit with your body at a 90 degree angle to your legs and feet extended out in front of you. Lift your arms with elbows bent and hands at ear level but not touching your neck. 1. Raise your left leg and simultaneously reaching your right arm out to meet your toe. Keep your knees entirely straight. 2. Repeat on the opposite side and alternate throughout. • •

Repeat for stated number of repetitions. Breathe in a controlled manner throughout and contract your core each time you exhale.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 141

WORKOUT GLOSSARY

HIGH PLANK BALANCE

STARTING POSITION High Plank 1. From a high plank position, begin by lifting your right arm straight out in front on you, and lift your right leg up at the same time. This will test your balance and stability. 2. Once you have stabilized your body, hold for a brief second and return to the high plank position. 3. Repeat on the opposite side. • •

•

Repeat for stated number of repetitions. Contract your core and breathe in a controlled manner throughout. If you need multiple attempts to balance, that is okay. Keep trying!

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 142

WORKOUT GLOSSARY

HIGH PLANK KNEE TAPS

STARTING POSITION High Plank 1. Begin in a high plank position. Use your core strength and balance to power you through this movement. 2. Bring your right knee towards your chest and use your left arm to tap your knee. 3. Repeat on the opposite side. • •

Repeat for stated number of repetitions. Breathe in a controlled manner throughout.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 143

WORKOUT GLOSSARY BARBELL

HIP THRUST

STARTING POSITION Lay with your feet stretched up in the air and a barbell raised above your torso. Hand placement: Shoulder width apart, placed evenly on each side of the bar 1. Keep your knees and legs as straight as possible, and proceed to thrust your hips straight up in the air. 2. Squeeze your core at the peak, then slowly return to the starting position. • •

Repeat for stated number of repetitions. Exhale forcibly when you are doing the hip thrusts.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 144

WORKOUT GLOSSARY DUMBBELL

INCLINE BICEP CURL

STARTING POSITION Sitting on an incline bench. You will feel as you are slightly reclined backwards. Have a dumbbell in each hand. 1. Begin by raising the dumbbells up to shoulder height, as you usually would in a bicep curl. 2. Since you are reclined, there will be more resistance and this move will feel even more challenging than a normal bicep curl. 3. Pause at the peak and contract your bicep before you return to the starting position. • •

Repeat for stated number of repetitions. Breathe in a controlled manner throughout, contracting your core when you exhale.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 145

WORKOUT GLOSSARY DUMBBELL

INCLINE NEGATIVE BICEP CURL

STARTING POSITION Sitting on an incline bench. You will feel as you are slightly reclined backwards. Have a dumbbell in each hand. 1. Begin by raising the dumbbells up to shoulder height, as you usually would in a bicep curl. 2. Since you are reclined, there will be more resistance and this move will feel even more challenging than a normal bicep curl. 3. Pause at the peak and contract your bicep, then slowly return to the starting position, more slowly than normal. This is the “negative” part of the exercise. You want to count to two the whole time you are returning to the starting position, then release the tension only once you have returned to the starting position. • •

Repeat for stated number of repetitions. Breathe in a controlled manner throughout, contracting your core when you exhale.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 146

WORKOUT GLOSSARY

JUMPING LUNGE

STARTING POSITION Lunge position 1. Begin in a lunge stance position with your right leg forward, left leg back, and your arms up and ready to help swing your body into the movement. 2. Jump up with both legs as high and fast as possible, switching the position of both your legs and your arms. 3. Land softly in a lunge position with your left leg forward and right leg back. Keep your arms bent as shown in the photos below to ensure you keep your balance throughout the exercise. • •

Repeat for stated number of repetitions. Breathe in a controlled manner throughout, contracting your core when you exhale.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 147

WORKOUT GLOSSARY

KNEE RAISE

STARTING POSITION Stand with feet shoulder width apart and forearms clasped one over the over. 1. Begin by raising your right knee straight up to your right forearm. Focus on keeping your chest out. You should raise your knee up to your arms and not bend over or hunch your back for your knee to meet your forearm. 2. Return to the starting position then repeat on the opposite side. • •

Repeat for stated number of repetitions. Exhale each time you raise your knee.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 148

WORKOUT GLOSSARY

KNEE SPRINTS

STARTING POSITION Standing position 1. Begin by slowly pumping your arms like you are running in place. 2. Gradually increase your speed until you are sprinting in place as fast as you can. • •

•

Repeat for stated number of repetitions. The key with knee sprints is to bring your knees up to your chest. Don’t curl your back or hunch over, this will prevent you from being able to breathe properly. Exhale forcibly and breathe in a controlled manner throughout.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 149

WORKOUT GLOSSARY

KNEE TUCK

STARTING POSITION Squat Position. 1. Rapidly dip down into a three quarter squat and immediately jump up as high as you can. Drive your knees up towards your chest as much as possible. 2. When you land, land softly so you absorb the impact. 3. Once you land, immediately jump back up again. • •

Repeat for stated number of repetitions Exhale forcibly as you jump up.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 150

WORKOUT GLOSSARY DUMBBELL

KNEELING SQUAT HOLD

STARTING POSITION Kneeling position with arms bent, hands holding dumbbells in front of chest at shoulders height. 1. Begin by getting into a squat position one leg at a time from a kneeling position. Hold this squat position for a brief second. 2. Return to the starting position one leg at a time. • •

Repeat for stated number of repetitions. Exhale as you stand from the squat position.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 151

WORKOUT GLOSSARY BARBELL

KNEELING SQUAT + STAND

STARTING POSITION Kneeling position with a barbell placed below your neck, with the weight supported by your hands Hand placement on barbell: Place your thumbs on the grooves right outside your shoulders. Ensure the bar is evenly placed on your back and your hands are evenly placed on each side of the bar.. 1. Begin by getting into a squat position one leg at a time from a kneeling position. Hold this squat position for a brief second. 2. Return to the starting position one leg at a time. • •

Repeat for stated number of repetitions. Exhale as you stand from the squat position.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 152

WORKOUT GLOSSARY DUMBBELL

LAYING KNEE TUCK + HOLD

STARTING POSITION Lay with feet and arms outstretched, holding a dumbbell above your head. 1. Begin by raising your feet off the ground and holding a dumbbell above your head. The heavier the dumbbell, the easier it will be to balance. If you cannot perform this with a dumbbell, hold onto a stable object like a bench platform. 2. Proceed to tuck your knees into your chest, slightly rounding your back so you can fully contract your abs. 3. Pause for a brief moment, contract your abs, then return to the starting position. • •

Repeat for stated number of repetitions. Exhale as you tuck your knees up to your chest.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 153

WORKOUT GLOSSARY BARBELL

LAYING KNEE TUCK + HOLD

STARTING POSITION Lay with feet and arms outstretched, holding a barbell above your head. Hand placement on barbell: Shoulder width apart, placed evenly on each side of the bar. 1. Begin by raising your feet off the ground, then tuck your knees into your chest, slightly rounding your back so you can fully contract your abs. 2. Pause for a brief moment, contract your abs, then return to the starting position. • •

Repeat for stated number of repetitions. Exhale as you tuck your knees up to your chest.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 154

WORKOUT GLOSSARY BARBELL

LEG RAISE

STARTING POSITION Lay on your back with your feet slightly raised off the ground. Hold a barbell directly above your head. Hand placement on barbell: Shoulder width apart, placed evenly on each side of the bar 1. Keep your knees and legs as straight as possible, and proceed to bring your legs straight up in the air. 2. Return to the starting position, but do not let your feet touch the ground. • •

Repeat for stated number of repetitions. Breathe in a controlled manner throughout.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 155

WORKOUT GLOSSARY

LEG RAISE + HIP THRUST

STARTING POSITION Lay on your back with your feet slightly raised off the ground. Your hands can be either underneath you, flat on the ground next to your sides, or holding onto a stable object above your head. 1. Keep your knees and legs as straight as possible, and proceed to bring your legs straight up in the air. 2. At the peak of the leg raise, thrust your hips straight up in the air and repeat for stated number of hip thrust repetitions. 3. Return to the starting position, but do not let your feet touch the ground. • •

Repeat for stated number of repetitions. Breathe in a controlled manner throughout, but exhale forcibly especially when you are doing the hip thrusts.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 156

WORKOUT GLOSSARY BARBELL

LEG RAISE + HIP THRUST

STARTING POSITION Lay with feet and arms outstretched, holding a barbell above your head. Hand placement on barbell: Shoulder width apart, placed evenly on each side of the bar 1. Keep your knees and legs as straight as possible, and proceed to bring your legs straight up in the air. 2. Return your legs to the starting position, then perform a hip thrust by raising your legs once again, but then thrusting your hips straight up into the air. 3. Return to the starting position, but do not let your feet touch the ground. • •

Repeat for stated number of repetitions. Breathe in a controlled manner throughout, but exhale forcibly especially when you are doing the hip thrusts.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 157

WORKOUT GLOSSARY

LUNGE PULSE + KICKBACK

STARTING POSITION Stand with feet staggered, in a lunge position. Keep your hands clasped in front of your chest. 1. Begin by pulsing a lunge movement for stated number of reps. This means you lower yourself to a lunge, and you bring yourself up halfway and stop before you go back down into a lunge. 2. After you complete stated number of lunge pulses, stand with your front leg but don’t lock your knee. Kick back with your back leg and squeeze your glutes at the peak. • •

Repeat for stated number of repetitions. Breathe in a controlled manner throughout, exhaling and contracting your core as you kick back.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 158

WORKOUT GLOSSARY BARBELL

MILITARY PRESS

STARTING POSITION Stand with feet shoulder width apart with a barbell resting on your shoulders.

Hand placement on barbell: Place your thumbs on the grooves right outside your shoulders. Ensure the bar is evenly held between both hands, and are evenly placed on each side of the bar. 1. Begin by pushing the barbell straight up into the air. 2. Pause for a brief second to contract your shoulder muscles, then slowly return to the starting position. 3. This is similar to a barbell press, however the difference is that with a military press, you cannot use the momentum of your legs or lower body to raise the barbell. In a military press, the press motion should be propelled only by your upper body strength. • •

Repeat for stated number of repetitions. Exhale as you push the barbell up.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 159

WORKOUT GLOSSARY

MOUNTAIN CLIMBER

STARTING POSITION High Plank 1. Begin by bringing your right knee up to your chest as quickly as you can. Your back will naturally bend over slightly, but try to minimize this as much as possible. It helps to look straight down instead of at your feet, but if you need to look at your feet for balance that is okay. 2. Do not let your right toe rest on the ground, immediately return your right foot and simultaneously kick your left knee up to your chest. 3. Keep this movement going. It should feel as though you are running while leaning on your hands. • •

Repeat for stated number of repetitions. Breathe in a controlled manner and contract your core throughout.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 160

WORKOUT GLOSSARY DUMBBELL

NARROW GLUTE BRIDGE

STARTING POSITION Lay with your upper back at the edge of a bench, with a dumbell placed below your hips and your hands supporting the dumbbell. Your hips should be lowered towards the ground and your feet placed firmly on the ground. Your hands should not be supporting the weight of the dumbbell, but just ensuring the dumbbell does not roll off. Your glutes should be bearing the weight of the dumbbell throughout the whole movement. 1. Begin with a narrow stance, with your feet and knees together. 2. Lift your hips straight off the ground. Instead of simply raising your glutes, instead, tilt your hips in towards your belly button. This will ensure maximum glute activation. 3. Push through your heels to really target your glutes and pause for a brief second at the peak before returning to the starting position. • •

Repeat for stated number of repetitions. Exhale forcibly each time you contract your glutes at the peak of the movement. Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 161

WORKOUT GLOSSARY BARBELL

NARROW GLUTE BRIDGE

STARTING POSITION Lay with your upper back at the edge of a bench, with a barbell placed below your hips and your hands supporting the barbell. Your hips should be lowered towards the ground and your feet placed firmly on the ground. Hand placement on barbell: Right outside your hips. Your hands should not be supporting the weight of the barbell, but just ensuring the barbell does not roll off. Your glutes should be bearing the weight of the barbell throughout the whole movement. Ensure the barbell is placed evenly on both sides. 1. Begin with a narrow stance, with your feet and knees together. 2. Lift your hips straight off the ground. Instead of simply raising your glutes, instead, tilt your hips in towards your belly button. This will ensure maximum glute activation. 3. Push through your heels to really target your glutes and pause for a brief second at the peak before returning to the starting position. • •

Repeat for stated number of repetitions. Exhale forcibly each time you contract your glutes at the peak of the movement. Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 162

WORKOUT GLOSSARY BARBELL

NARROW SQUAT

STARTING POSITION Stand with feet less than shoulder width apart and a barbell resting at the base of your neck, with the barbell supported by your hands. Hand placement on barbell: Place your thumbs on the grooves right outside your shoulders. Ensure the bar is evenly placed on your back and your hands are evenly placed on each side of the bar. 1. Begin by squatting back as though you are sitting in a chair. 2. Maintain an upright chest so your back does not curl over. 3. Stand from the squat position by pushing through your heels, then squeeze your glutes at the peak. 4. Repeat for stated number of repetitions. • Exhale forcibly as you stand from the squat position.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 163

WORKOUT GLOSSARY

ONE-ARM PUSH-UP + PLATFORM STARTING POSITION High Plank on a platform with feet on the ground. 1. Begin by lowering your right hand to the ground so your left hand is still on the platform. Perform a push-up. 2. Bring your right hand back to the platform, then lower your left hand to the ground so your left hand is on the ground and right hand is on the platform. Perform a pushup. • •

Repeat for stated number of repetitions. Exhale forcibly when you bring yourself up from the push-up.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 164

WORKOUT GLOSSARY DUMBBELL

ONE-ARM ROW

STARTING POSITION Rest your right knee on a platform and place your left foot staggered away from the platform. Do not lock your knee. Place your right arm in front of you on the platform. 1. Place a dumbbell on the ground below you. Reach down to pick it up and you are ready for the first rep. 2. Raise the dumbbell straight up towards your torso. Do not raise your body itself, but instead raise only your arm. 3. At the peak of this movement, pause for a brief second so you can engage your back and core muscles. 4. Slowly release the dumbbell back but do not let it touch the ground or pull your body down. You should be able to support the weight the entire time and keep a straight back throughout. • • •

Repeat for stated number of repetitions. Exhale forcibly as you raise the dumbbell up towards your torso. Keep your chest straight throughout. If you curl your back over, you will not be able to properly engage your core or back muscles.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 165

WORKOUT GLOSSARY

ONE-LEGGED SIT

STARTING POSITION Sitting on a platform that is at least knee height. Have one foot off the ground. 1. Begin by standing, using only the foot that is on the ground. Focus on using your quad and glute muscles to help you stand. Once you are standing, holding this position for a brief second to focus on your balance. 2. Slowly sit down using only the one leg. 3. Repeat for stated number of repetitions, then repeat on the opposite side. • Exhale forcibly and contract your core as you stand.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 166

WORKOUT GLOSSARY BARBELL

ONE-LEGGED SIT

STARTING POSITION Sitting on a platform that is at least knee height. Have one foot off the ground. You will have a barbell resting at the base of your neck support by your hands, or in a front squat position where the barbell is resting on the front of your shoulders. You can choose which barbell position you feel is most comfortable. Hand placement on barbell: Place your thumbs on the grooves right outside your shoulders. Ensure the bar is evenly placed, and your hands are evenly placed on each side of the bar as well. 1. Begin by standing, using only the foot that is on the ground. Focus on using your quad and glute muscles to help you stand. Once you are standing, holding this position for a brief second to focus on your balance. 2. Slowly sit down using only the one leg. •

•

Repeat for stated number of repetitions, then repeat on the opposite side. Exhale forcibly and contract your core as you stand. Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 167

WORKOUT GLOSSARY BARBELL

ONE-LEGGED STEP-UP

STARTING POSITION Stand with your left leg on a platform next to you. You will have a barbell resting at the base of your neck support by your hands, or in a front squat position where the barbell is resting on the front of your shoulders. You can choose which barbell position you feel is most comfortable. Hand placement on barbell: Place your thumbs on the grooves right outside your shoulders. Ensure the bar is evenly placed, and your hands are evenly placed on each side of the bar as well. 1. Begin by standing straight up with your left leg, using your glute and quad muscles to push you up. Push through your heel. 2. At the peak, squeeze your glutes and then lower yourself to step back down with your right foot. Land softly. 3. Repeat for stated number of reps, then repeat on the opposite side. •

•

Repeat for stated number of repetitions, then repeat on the opposite side. Exhale forcibly and contract your core as you stand. Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 168

WORKOUT GLOSSARY

OPEN ARM SIT-UPS

STARTING POSITION Lay on the ground with your hands raised to your ears without touching your neck, knees bent at a 90 degree angle and your feet together. 1. Begin by raising your torso off the ground. 2. Keep your arms up at your ears but do not use your arms to lift your neck otherwise this can cause neck strain. 3. Squeeze your abs at the peak, then slowly return to the starting position. • •

Repeat for stated number of repetitions. Exhale as you lift your torso and contract your core.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 169

WORKOUT GLOSSARY

OUTSIDE KNEE RAISE

STARTING POSITION Stand with feet shoulder width apart and forearms clasped one over the over. 1. Begin by raising your right knee up and outside your right elbow. Focus on keeping your chest and keeping your hips open. 2. Return to the starting position then repeat on the opposite side. 3. Repeat for stated number of repetitions. •

Exhale each time you raise your knee.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 170

WORKOUT GLOSSARY DUMBBELL

OVERHEAD CRUNCH

STARTING POSITION Lay on the ground with a dumbbell above your head and knees at a 90 degree angle. 1. Raise your torso to sit up, bringing the dumbbell over your head. Keep your back straight and core tight. 2. Bring the dumbbell up and over your head until it is straight out in front of you. • •

Repeat for stated number of repetitions. Exhale forcibly as you sit up.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 171

WORKOUT GLOSSARY DUMBBELL

PARALLEL PRESS + PRESS

STARTING POSITION Stand with feet together and a dumbbell in each hand. 1. Begin by raising the dumbbells and your arms up to where your upper arms are parallel to the ground and your arms at a 90 degree angle. 2. Shift your arms so you bring your forearms together, dumbbells and palms facing eachother. 3. Then, transition to a press by pushing the dumbbells straight up into the air, palms still facing each other. 4. Return to the starting parallel press position. • •

Repeat for stated number of repetitions. Breathe in a controlled manner and contract your core throughout.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 172

WORKOUT GLOSSARY DUMBBELL

PARALLEL PRESS + PRESS

STARTING POSITION Stand with feet together and a dumbbell in each hand. 1. Begin by raising the dumbbells and your arms up to where your upper arms are parallel to the ground and your arms at a 90 degree angle. 2. Shift your arms so you bring your forearms together, dumbbells and palms facing eachother. 3. Then, transition to a press by pushing the dumbbells straight up into the air, palms still facing each other. 4. Return to the starting parallel press position. • •

Repeat for stated number of repetitions. Breathe in a controlled manner and contract your core throughout.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 173

WORKOUT GLOSSARY

PLANK

STARTING POSITION Plank 1. Hold a plank position by supporting your body weight with your arms clasped together on your forearms and on your toes. 2. Your elbows should be directly under your shoulders, and your hands clasped over the other, right under your nose. 3. The key is to keep your body in a straight line. Do not let your shoulder blades pinch together, or your hips drop below, or your back curl over. 4. Hold for stated number of seconds. •

To get the most out of the plank, breathe in a controlled manner, and when you exhale, squeeze your abs as hard as you can. When you inhale, relax, then exhale and squeeze your abs as hard as you can once again. Count your breaths each time you inhale and exhale. Every odd number, inhale. Every even number, exhale and squeeze! Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 174

WORKOUT GLOSSARY

PLANK + PUSH-UP

STARTING POSITION Plank position. 1. Begin in a plank position and hold for stated number of seconds. 2. Proceed to lift your body to a high plank, then perform a push-up. 3. Keep your back straight throughout both the plank and the push-up. • •

Repeat for stated number of repetitions. During the plank, breathe in a controlled manner throughout, contracting your core each time you exhale. During the push-up, exhale as you are pushing yourself up from the push-up.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 175

WORKOUT GLOSSARY

PLYO PUSH-UP

STARTING POSITION High Plank 1. Lower your body to the ground then immediately push yourself up to where your hands come entirely off the ground and you can clap your hands. 2. Try to keep your back as straight as possible during the plyo push-up. 3. Land softly back in a lowered push-up position before you return to a high plank for the next rep. 4. Repeat for stated number of repetitions. • Breathe in a controlled manner and exhale forcibly as you perform each push-up.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 176

WORKOUT GLOSSARY DUMBBELL

PULLOVERS

STARTING POSITION Position your upper back on a bench or platform and your hips should be slightly below the bench. Have a dumbbell on the bench next to you. 1. Begin by grabbing the dumbbell while you are in the starting position, and raise it to be directly above your head. 2. Lower the dumbbell behind your head, keeping your core tight. You will feel tension on your core, triceps and lat muscles. Be sure to keep your elbows tucked in, preventing them from flaring out to the sides. 3. Bring the dumbbell back up to be right above your head by contracting your core and using your upper body strength. • •

Repeat for stated number of repetitions. Breathe in a controlled manner and exhale forcibly as you bring the dumbbell back up.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 177

WORKOUT GLOSSARY

PUSH-UP

STARTING POSITION High Plank 1. Begin in a high plank position and perform a push-up by lowering your body to the ground. Use your core and upper body to power you through the push-up. 2. Once you bring yourself back to a high plank, bring your right arm forward and hold for a brief second. 3. Return to the starting position, perform a push-up, then raise your right arm forward. • •

Repeat for stated number of repetitions. Breathe in a controlled manner and exhale forcibly as you push yourself up from the push-up.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 178

WORKOUT GLOSSARY

PUSH-UP HOLD

STARTING POSITION High Plank 1. Begin in a high plank position and perform a push-up by lowering your body to the ground. 2. Once you’re in a lowered push-up position, hold for three seconds, then use your core and upper body to push yourself back up. • •

Repeat for stated number of repetitions. Breathe in a controlled manner and exhale forcibly as you push yourself up from the push-up.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 179

WORKOUT GLOSSARY

PUSH-UP LEVELS

STARTING POSITION High Plank on a platform with feet on the ground. 1. Begin by performing an incline push-up on the platform. 2. Then, one arm at a time and one foot at a time, walk backwards to where your hands and feet are on the ground, and perform a pushup. 3. After you perform a push-up on the ground, walk forwards with your hands and feet to bring your hands back to a high plank on the platform. • •

Repeat for stated number of repetitions. Exhale forcibly each time you bring yourself up from the push-up and contract your core.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 180

WORKOUT GLOSSARY

PUSH-UP SPRING

STARTING POSITION High Plank 1. From a high plank, lower your body to the ground then push yourself up to where your hands come entirely off the ground and keep your hands parallel to the ground. 2. Try to keep your back as straight as possible during the push-up spring. • •

•

Repeat for stated number of repetitions. Breathe in a controlled manner and exhale forcibly as you perform each push-up. MODIFICATION: Regression from Plyo Push-Ups

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 181

WORKOUT GLOSSARY

REVERSE CRUNCH

STARTING POSITION Lay on the ground with your arms at your ears and feet raised off the ground. 1. Begin by raising your torso straight up and simultaneously bring your knees to your chest. 2. Keep your arms up at your ears but do not use your arms to lift your neck otherwise this can cause neck strain. • •

Repeat for stated number of repetitions. Exhale as you lift your torso and contract your core.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 182

WORKOUT GLOSSARY

REVERSE CRUNCH (ASSISTED) STARTING POSITION Lay on a platform with your arms at behind you to support your weight and feet raised off the ground. 1. Begin by pushing your torso straight up with your hands, and simultaneously bring your knees to your chest. 2. Hold this position for a brief second so you can contact your abdominal muscles. • •

Repeat for stated number of repetitions. Exhale as you lift your torso and contract your core.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 183

WORKOUT GLOSSARY DUMBBELL

REVERSE GRIP ROW

STARTING POSITION Hold a dumbbell in each hand and hold them out in front of your knees. Slightly sit back and bend your knees. Keep your chest out and back straight. 1. Begin by raising the dumbbells straight up towards your torso. 2. Hold for a brief moment at the peak of the exercise to squeeze your shoulder blades together. 3. Return the dumbbells to the starting position. • •

•

Repeat for stated number of repetitions. Exhale forcibly as you raise the dumbbells up towards your torso. Keep your chest straight throughout. If you curl your back over, you will not be able to properly engage your core or back muscles.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 184

WORKOUT GLOSSARY BARBELL

REVERSE GRIP ROW

STARTING POSITION Hold a barbell with both hands. Slightly sit back, bend at the torso and bend your knees. Keep your chest out and back straight. Hand placement on barbell: Shoulder width apart, placed evenly on each side of the bar. 1. Begin by raising the barbell straight up towards your torso. 2. Hold for a brief moment at the peak of the exercise to squeeze your shoulder blades together. 3. Return the barbell to the starting position. • •

•

Repeat for stated number of repetitions. Exhale forcibly as you raise the barbell up towards your torso. Keep your chest straight throughout. If you curl your back over, you will not be able to properly engage your core or back muscles.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 185

WORKOUT GLOSSARY DUMBBELL

ROLLING SKY CRUNCH

STARTING POSITION Lay with your back flat to the ground, holding a dumbbell above your head and knees bent at a 90 degree angle. 1. Swing the dumbbell up over your head while lifting your torso up, keeping your knees bent and feet off the ground. 2. Then, once you hold this position for a brief second, place your feet on the ground while you raise the dumbbell straight up into the air. 3. Transition back to the starting position, one movement at a time. 4. Repeat for stated number of repetitions • Exhale forcibly as you sit and push the dumbbell up in the air.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 186

WORKOUT GLOSSARY

ROLLING V-SIT

STARTING POSITION Lay on the ground with your hands tucked at head and feet at a 90 degree angle. 1. Begin raising your torso straight up and simultaneously extending your legs. 2. Keep your arms at your ears but don’t pull on your neck. This can cause a neck strain. 3. Hold this position for a brief second, then slowly return to the starting position. • •

Repeat for stated number of repetitions. Exhale as you raise your torso and squeeze your core.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 187

WORKOUT GLOSSARY DUMBBELLS

SEATED BICEP CURL

STARTING POSITION Sit in a seat that has a vertical back support. Hold a dumbbell in each hand. 1. Begin by raising both dumbbells up to your shoulders. 2. Hold this position for a brief moment and squeeze your biceps. 3. Slowly return to the starting position. • •

Repeat for stated number of repetitions. Exhale as you raise the dumbbells up to your shoulders.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 188

WORKOUT GLOSSARY DUMBBELL

SEATED SHOULDER PRESS

STARTING POSITION Sit in a seat that has a vertical back support. Hold a dumbbell in each hand. 1. Begin by raising both dumbbells up and your arms at a 90 degree angle with your upper arms parallel to the ground. 2. Push the dummbells straight up above your head. Hold this position for a brief moment and squeeze your shoulder muscles. 3. Slowly return to the starting position. • •

Repeat for stated number of repetitions. Exhale as you raise the dumbbells up above your head.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 189

WORKOUT GLOSSARY

SHOULDER PLANK TAPS

STARTING POSITION High Plank 1. While in a high plank, tap your right shoulder with your left hand. 2. Maintain a straight back throughout and keep your core engaged. 3. Repeat on the opposite side and alternate throughout. • •

Repeat for stated number of repetitions. Breathe in a controlled manner and throughout.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 190

WORKOUT GLOSSARY DUMBBELLS

SHOULDER PRESS

STARTING POSITION Stand with feet shoulder width apart and dumbbells in your hands, resting at your sides. 1. Do a shoulder press by raising your arms up to a 90 degree angle. 2. Then, proceed to push the dumbbells up above your head. Your wrists should be facing away from your body. Contract your core and shoulder muscles at the peak of the movement. • •

Repeat for stated number of repetitions. Exhale each time you raise the dumbbells up at the peak of the movement.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 191

WORKOUT GLOSSARY DUMBBELLS

SHOULDER PRESS + PARALLEL PRESS

STARTING POSITION Stand with feet shoulder width apart and dumbbells in your hands, resting at your sides. 1. Do a shoulder press by bringing your arms to a 90 degree angle and raising your arms until they are parallel to the ground. Then push the dumbbells up straight above your head. Contract your shoulders and core at the peak. 2. Instead of returning your hands to the starting position, first rotate your wrists so your palms are now facing each other, then bring your arms to a 90 degree angle in front of your face. 3. Immediately bring your arms back out to a shoulder press position, as shown in the photos. • •

Repeat for stated number of repetitions. Breathe in a controlled manner throughout.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 192

WORKOUT GLOSSARY

SHUFFLE + TAP DOWN

STARTING POSITION Three Quarter Squat 1. Shuffle your feet to the side for two steps, then lower your outside arm until your hard touches the ground. Keep your chest out and back straight throughout. 2. The next shuffle repetition will be going the opposite way, so you would do two shuffles to the left, touch down, then two shuffles to the right and touch down. 3. Repeat for stated number of repetitions. •

Breathe in a controlled manner throughout.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 193

WORKOUT GLOSSARY

SIDEWAYS PLANK WALK

STARTING POSITION Plank 1. While in a plank position, begin by walking to the right with your right arm and right foot. 2. Once back in a plank position, hold for stated number of seconds, then walk to the left right your left foot and left arm. • •

Repeat for stated number of repetitions. Breathe in a controlled manner throughout.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 194

WORKOUT GLOSSARY DUMBBELL

SIDE HIGH PLANK + DUMBBELL RAISE

STARTING POSITION Side High Plank. Have a dumbbell on the ground in front of you. 1. Begin by lifting the dumbbell with your left arm. Your right arm will be supporting you in the high plank position. Extend the dumbbell straight up into the air until your arm is perpendicular to your body. 2. Proceed to lower the dumbbell to your hip, and stop right before it touches your hip. 3. Use your core strength and back/lats to help support the weight of the dumbbell as you lower it and to help you bring it back up. •

•

Repeat for stated number of repetitions then repeat on the opposite side. Breathe in a controlled manner throughout.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 195

WORKOUT GLOSSARY

SIDE PLANK

STARTING POSITION Lay on your right side and place your arm right under your shoulder to get ready to lift your body up. 1. Lift your body straight up from the ground, holding yourself up with your forearm on the ground. Your body should be in a straight line. 2. While your weight is placed on your forearm, your arm should not be supporting your weight. Your weight should be held up by your core and oblique muscles. Focus on pulling strength from your core in order to stay up for stated number of seconds. •

•

Repeat for stated number of repetitions then repeat on the opposite side. Exhale forcibly as you lift yourself up to a side plank position.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 196

WORKOUT GLOSSARY

SIDE PLANK DIP

STARTING POSITION Lay on your right side and place your arm right under your shoulder to get ready to lift your body up. 1. Lift your body straight up from the ground, holding yourself up with your forearm on the ground. Your body should be in a straight line. 2. While your weight is placed on your forearm, your arm should not be supporting your weight. Your weight should be held up by your core and oblique muscles. Focus on pulling strength from your core in order to stay up for stated number of seconds. 3. Begin to dip your body down, and stop right before your right hip touches the ground. •

•

Repeat for stated number of repetitions then repeat on the opposite side. Exhale forcibly as you lift yourself back up to a side plank position. Use your oblique and abdominal muscles to help pull you back up. Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 197

WORKOUT GLOSSARY DUMBBELL

SIDE SQUAT

STARTING POSITION Stand with feet slightly wider than shoulder width apart, arms bent and holding dumbbells at your chest at shoulder height. 1. Begin by squatting to the right side, supporting your weight on your right leg. Squat back as though you are sitting in a chair. Keep your chest out and back straight. 2. Stand up by pushing through the heel of your right foot. •

•

•

Repeat for stated number of repetitions then repeat on the opposite side. Exhale forcibly as you stand up from the side squat position. Note: There is also an exercise in the training guide where you perform this same movement, but you hold the side squat position for stated number of seconds before you stand up.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 198

WORKOUT GLOSSARY BARBELL

SIDE SQUAT

STARTING POSITION Stand with feet slightly wider than shoulder width apart with a barbell resting at the base of your neck, barbell supported by your hands, or you can have the barbell in a front squat position. Hand placement on barbell: Place your thumbs on the grooves right outside your shoulders. Ensure the bar is evenly placed, and your hands are evenly placed on each side of the bar as well. 1. Begin by squatting to the right side, supporting your weight on your right leg. Squat back as though you are sitting in a chair. Keep your chest out and back straight. 2. Stand up by pushing through the heel of your right foot. •

•

Repeat for stated number of repetitions then repeat on the opposite side. Exhale forcibly as you stand up from the side squat position.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 199

WORKOUT GLOSSARY

SIDE TO SIDE JUMP SQUAT + PUSH-UP STARTING POSITION Squat position. 1. Begin by squatting down and jumping up and to the side, and landing in a squat. Repeat for stated number of side to side squat jumps. 2. Then, immediately jump down into a push-up position and repeat for stated number of push-ups. • •

Repeat for stated number of repetitions. Breathe in a controlled manner throughout and exhale forcibly as you perform each squat jump and each push-up.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 200

WORKOUT GLOSSARY DUMBBELL

SIT-UP

STARTING POSITION Lay flat on the ground, holding a dumbbell at your chest and knees bent at a 90 degree angle. 1. Raise your torso straight up, holding the dumbbell at your chest. Be sure not to support the weight of the dumbbell with your hands. Your hands should only be keeping it in place and your torso should be supporting the weight of the dumbbell. 2. Squeeze your core at the peak, then slowly return to the starting position. • • •

Repeat for stated number of repetitions. Exhale forcibly as you sit up. This is very similar to the weighted crunch. The difference is that in the chest sit-up, the weight is resting on your chest. In the weighted crunch, you are holding the weight in your hands.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 201

WORKOUT GLOSSARY DUMBBELL

SKY CRUNCH

STARTING POSITION Lay on the ground with a dumbbell above your head and knees at a 90 degree angle. 1. Raise the dumbbell straight up in the air using only your ab muscles. 2. Pause for a brief second to contract your abs at the peak of this movement, then slowly return to the starting position. • •

Repeat for stated number of repetitions. Exhale forcibly as you raise the dumbbell up.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 202

WORKOUT GLOSSARY BARBELL

SKY CRUNCH

STARTING POSITION Lay on the ground with a dumbbell above your head and knees at a 90 degree angle. Hand placement: Shoulder width apart, placed evenly on each side of the bar 1. Raise the dumbbell straight up in the air using only your ab muscles. 2. Pause for a brief second to contract your abs at the peak of this movement, then slowly return to the starting position. • •

Repeat for stated number of repetitions. Exhale forcibly as you raise the dumbbell up.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 203

WORKOUT GLOSSARY

SNAP JUMP

STARTING POSITION High plank. 1. From a high plank, jump your feet up towards your chest. 2. Land softly, then immediately jump your legs back out to a high plank position. 3. Repeat for stated number of repetitions. • •

Breathe in a controlled manner throughout. These are good for practicing burpees if you have trouble jumping back and forth from the high plank position.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 204

WORKOUT GLOSSARY

SNAP SQUAT

STARTING POSITION High plank. 1. From a high plank, jump your feet up towards your chest. 2. Land in a squat position, then immediately jump back down to a snap jump position, then jump your legs back out to a high plank position. 3. Repeat for stated number of repetitions. • •

Breathe in a controlled manner throughout. These are good for practicing burpees if you have trouble jumping back and forth from the high plank position.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 205

WORKOUT GLOSSARY

SPEED SKATER LUNGE

STARTING POSITION Bring your right leg back behind you with your toe pointed. Your weight should not be on your back toe, but it should barely be touching the ground. Your front knee should be slightly bent and your right arm over your front knee, and your left arm back. 1. Begin by jumping and switching the position of your feet so your right leg is now behind you and your front knee is slightly bent. Switch the position of your arms simultaneously as well. 2. Continue this movement as quickly as you can and repeat for the stated number of repetitions. • •

Breathe in a controlled manner throughout. Keep your chest up and back straight. Don’t let your front knee pass your toes.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 206

WORKOUT GLOSSARY

SPIDERMAN PUSH-UP

STARTING POSITION High plank 1. These are similar to regular mountain climbers but instead of bringing your knees straight up to your chest, bring them to your shoulder on the outside. 2. For example, bring your right knee out to your right shoulder, then return to a high plank position. Repeat on the left side. 3. These are not to be done as fast as regular mountain climbers, but still keep up the pace. • •

Repeat for stated number of repetitions. Each time you bring your knee up to your shoulder, squeeze your abs!

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 207

WORKOUT GLOSSARY BARBELL

SQUAT

STARTING POSITION Stand with feet slightly wider than shoulder width apart, and a barbell placed at the base of your neck, hands supporting the barbell. Hand placement on barbell: Place your thumbs on the grooves right outside your shoulders. Ensure the bar is evenly placed on your shoulders, and your hands are evenly placed on each side of the bar as well. 1. Begin by squatting back as though you are sitting in a chair. 2. Keep your chest up so your back does not curl over, then push up through your heels as you stand. Squeeze your glutes at the peak. •

Exhale forcibly as you stand up from the side squat position.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 208

WORKOUT GLOSSARY BARBELL

SQUAT + HOLD

STARTING POSITION Stand with feet slightly wider than shoulder width apart, and a barbell placed at the base of your neck, hands supporting the barbell. Hand placement on barbell: Place your thumbs on the grooves right outside your shoulders. Ensure the bar is evenly placed on your shoulders, and your hands are evenly placed on each side of the bar as well. 1. Begin by squatting to the right side, supporting your weight on your right leg. Squat back as though you are sitting in a chair. Keep your chest out and back straight. 2. Stand up by pushing through the heel of your right foot. 3. Repeat on the opposite side, then repeat for stated number of repetitions. • •

Repeat for stated number of repetitions. Exhale forcibly as you stand up from the side squat position.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 209

WORKOUT GLOSSARY DUMBBELL

SQUAT + PIVOT LUNGE

STARTING POSITION Stand with feet slightly wider than shoulder width apart. 1. Begin by performing a squat, then immediately pivot to the left. You will need to lift your front foot to widen your stance to do a proper lunge. 2. Pivot back to a squat position, then pivot to the right to do a right lunge. • •

Repeat for stated number of repetitions. Breathe in a controlled manner throughout.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 210

WORKOUT GLOSSARY DUMBBELL

SQUAT + PRESS

STARTING POSITION Squat with a dumbbell in each hand at your shoulders. 1. From a squat position, put your weight on your heels and push yourself up to a standing position. 2. As you stand from the squat, push the dumbbells straight up in the air and extend your arms. The transition from squat to press should be fluid. Your palms should be facing each other. 3. Return to the starting position. 4. Repeat for stated number of repetitions. • Exhale forcibly as you stand from the squat and push the dumbbells above your head. • The difference between a press and a shoulder press is with a press, your palms are facing each other, where as with a shoulder press your palms are facing away from your body.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 211

WORKOUT GLOSSARY DUMBELL

SQUAT + PULSE

STARTING POSITION Squat with a dumbbell in each hand at your shoulders. 1. Begin pulsing the squat position by slightly raising out of a squat, but not completely. 2. After performing one pulse, stand up by pushing through your heels. Squeeze your glutes at the top. • •

Repeat for stated number of repetitions. Exhale forcibly as you stand from the squat.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 212

WORKOUT GLOSSARY BARBELL

SQUAT + PULSE

STARTING POSITION Stand with feet slightly wider than shoulder width apart, and a barbell placed at the base of your neck, hands supporting the barbell, or in front of your shoulders in a front squat position. Hand placement on barbell: Place your thumbs on the grooves right outside your shoulders. Ensure the bar is evenly placed on your shoulders, and your hands are evenly placed on each side of the bar as well. 1. Begin pulsing the squat position by slightly raising out of a squat, but not completely. 2. After performing one pulse, stand up by pushing through your heels. Squeeze your glutes at the top. • •

Repeat for stated number of repetitions. Exhale forcibly as you stand from the squat.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 213

WORKOUT GLOSSARY

SQUAT JUMP

STARTING POSITION Squat 1. From a squat position, jump straight up and use your hands to propel you. 2. At the peak of the jump, squeeze your glutes. 3. Land softly back in a squat position. • •

Repeat for the stated number of repetitions. Exhale forcibly as you jump up.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 214

WORKOUT GLOSSARY

SQUAT JUMP + HOLD

STARTING POSITION Squat 1. From a squat position, jump straight up and use your hands to propel you. 2. At the peak of the jump, squeeze your glutes. 3. Land softly back in a squat position and hold for stated number of seconds. • •

Repeat for the stated number of repetitions. Exhale forcibly as you jump up.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 215

WORKOUT GLOSSARY

SQUAT JUMP + FEET KICK + PULSE STARTING POSITION Squat 1. From a squat position, jump straight up and use your hands to propel you. 2. At the peak of the jump, kick your feet together. 3. Land softly back in a squat position. 4. Pulse the squat position for stated number of pulses. • •

Repeat for stated number of repetitions. Exhale forcibly as you jump up.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 216

WORKOUT GLOSSARY BARBELL

SQUAT STEP OUTS

STARTING POSITION Stand with feet slightly wider than shoulder width apart, and a barbell placed at the base of your neck, hands supporting the barbell, or in front of your shoulders in a front squat position. Hand placement on barbell: Place your thumbs on the grooves right outside your shoulders. Ensure the bar is evenly placed on your shoulders, and your hands are evenly placed on each side of the bar as well. 1. Begin by lowering yourself to a squat position, then transfer your weight to your left leg, and lightly tap your right foot out to the side. 2. Repeat on the opposite side. 3. Maintain a lowered squat position throughout, not standing between each rep. 4. Keep your chest out and back straight throughout. • • •

Repeat for stated number of repetitions. Exhale forcibly as you stand up from the side squat position. This move looks similar to the Barbell Side Squat, however the difference is that with the Squat Step Outs, you maintain a squat position and tap each leg to the side, where as the Side squat involves standing and lowering your body to the side.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 217

WORKOUT GLOSSARY DUMBBELL

SQUAT WALK

STARTING POSITION Stand with feet slightly wider than shoulder width apart, arms bent and holding dumbbells at your chest at shoulder height. 1. Begin by squatting back like you’re going to sit in a chair. Then, begin by walking forward, maintaining a squat position. 2. Keep your chest out and back straight throughout. Do not stand in between reps unless you need to turn around to finish the rest of the reps. • •

Repeat for stated number of repetitions. Exhale forcibly as you stand up from the side squat position.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 218

WORKOUT GLOSSARY

STRAIGHT ARM RUSSIAN TWIST

STARTING POSITION Start with your feet raised off the ground and your hands together above your head. 1. Drop your hands to your left side while keeping your legs off the ground. 2. Then bring your hands up and over to the right side. • •

Repeat for stated number of repetitions. Breathe in a controlled manner throughout.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 219

WORKOUT GLOSSARY BARBELL

STATIONARY LUNGES

STARTING POSITION Start with your feet staggered and a barbell resting at the base of your neck, or on the front of your shoulders in a front squat position. Hand placement on barbell: Place your thumbs on the grooves right outside your shoulders. Ensure the bar is evenly placed on your back and your hands are evenly placed on each side of the bar. 1. Begin by dropping your back knee to get into a lowered lunge position. Your front knee should not be moving forward, your back knee should be dropping down. 2. Keep your back straight and chest up. 3. Stand from the lowered lunge by pushing through your front heel. Maintain the staggered position throughout, do not stand and bring your feet together. • •

Repeat for stated number of repetitions. Breathe in a controlled manner throughout. Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 220

WORKOUT GLOSSARY

STEP-UPS ON LOW PLATFORM

STARTING POSITION Stand with a platform in front of you. The height of the platform should be below the middle of your shin. 1. Begin by stepping onto the platform one foot at a time. 2. Then, immediately step down one foot at a time. 3. Repeat for stated number of repetitions. • • •

Breathe in a controlled manner throughout. Keep your chest throughout. You can put your hands on your hips or in front of you, which ever helps you balance more.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 221

WORKOUT GLOSSARY DUMBBELL

STIFF-LEG DEADLIFT

STARTING POSITION Stand with feet shoulder width apart and dumbbells in front of your hips. 1. Begin by bending at the waist and pushing your hips back towards the wall behind you. Simultaneously lower the dumbbells in front of your shins. Be sure to sit back as you bend over, this movement is not about bending your back over as much as it’s about tilting your hips back. 2. Stand up by pushing through your heels, hamstrings, and squeeze your glutes at the peak. • •

Repeat for stated number of repetitions. Exhale forcibly as you stand from each the stiff leg deadlift.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 222

WORKOUT GLOSSARY BARBELL

STIFF-LEG DEADLIFT

STARTING POSITION Stand with feet shoulder width apart and hold a barbell in front of you. Hand placement on barbell: Shoulder width apart, placed evenly on each side of the bar 1. Begin by bending at the waist and pushing your hips back towards the wall behind you. Simultaneously lower the barbell in front of your shins. Be sure to sit back as you bend over, this movement is not about bending your back over as much as it’s about tilting your hips back. 2. Stand up by pushing through your heels, hamstrings, and squeeze your glutes at the peak. • •

Repeat for stated number of repetitions. Exhale forcibly as you stand from each the stiff leg deadlift.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 223

WORKOUT GLOSSARY

STIFF-LEG DEADLIFT + NARROW SQUAT STARTING POSITION Stand with feet shoulder width apart and dumbbells in front of your hips. 1. Begin by bending at the waist and pushing your hips back towards the wall behind you. Simultaneously lower the dumbbells in front of your shins. Be sure to sit back as you bend over, this movement is not about bending your back over as much as it’s about tilting your hips back. 2. Stand up by pushing through your heels, hamstrings, and squeeze your glutes at the peak. 3. Bring the dumbbells up to your shoulders and keep a shoulder width stance. Perform a narrow squat. As you stand, push through your heels. 4. Repeat for stated number of repetitions. • Exhale forcibly as you stand from each the stiff leg deadlift and the narrow squat.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 224

WORKOUT GLOSSARY DUMBBELL

SUMO SQUAT

STARTING POSITION Stand with feet wider than shoulder width apart and your toes pointed slightly out. Hold dumbbells at shoulder height. 1. As you lower your body by bending your knees, squat back as though you are sitting back into a chair. This will help to ensure your back stays straight and your knees do not pass your toes. 2. As you stand back up, push through your heels. • •

Repeat for stated number of repetitions. Exhale forcibly as you stand.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 225

WORKOUT GLOSSARY BARBELL

SUMO SQUAT

STARTING POSITION Stand with feet wider than shoulder width apart and your toes pointed slightly out. Hold a barbell at the base of your neck, supported by your shoulders. Hand placement on barbell: Wider than shoulder width apart, placed evenly on each side of the bar 1. As you lower your body by bending your knees, squat back as though you are sitting back into a chair. This will help to ensure your back stays straight and your knees do not pass your toes. 2. As you stand back up, push through your heels. • •

Repeat for stated number of repetitions. Exhale forcibly as you stand.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 226

WORKOUT GLOSSARY

SWINGING SIDE PLANK DIP

STARTING POSITION Plank 1. While maintaining a plank position, begin by rotating your torso to the left side, then lifting your body back up using your core strength. 2. Repeat on the opposite side. • •

Repeat for stated number of repetitions. Breathe in a controlled manner throughout.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 227

WORKOUT GLOSSARY

SWINGING SIT-UP

STARTING POSITION Lay on the ground with arms above your head and knees at a 90 degree angle. 1. Begin by swinging your arms up above your head at full force. 2. Once you are in a full sit-up position, squeeze your core. • •

Repeat for stated number of repetitions. Exhale forcibly as you swing your body up.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 228

WORKOUT GLOSSARY DUMBBELLS

THREE WAY FOOT TAP

STARTING POSITION Lay on the ground with a dumbbells on each side of your feet. Support your body with your arms behind you. 1. Begin by raising your legs up and over the dumbbell to the right. 2. Return to the middle position. 3. Then raise your legs up and over the dumbbell to the left. • •

Repeat for stated number of repetitions. Breathe in a controlled manner throughout.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 229

WORKOUT GLOSSARY

THREE WAY HIP THRUST

STARTING POSITION Lay on the ground or on a platform. You can have your hands under your bottom or you can hold onto a stable surface above your head. 1. Keep your knees and legs as straight as possible, and proceed to thrust your hips straight up into the air. 2. Then rotate your torso to the left 3. Then rotate your torso to the right. • • •

Repeat for stated number of repetitions. Exhale forcibly as you thrust upwards Be sure you don’t let your legs fall over your head. Thrust them straight upwards.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 230

WORKOUT GLOSSARY DUMBBELLS

THREE-WAY LIFT

STARTING POSITION Stand with feet shoulder width apart, dumbbells in each hand resting at your sides. 1. Begin by performing a bicep curl by bringing the dumbbells to shoulders level. Contract your biceps at the peak. 2. Return your hands to the starting position, then perform a lateral raise by raising your arms up at a 90 degree angle until they are parallel to the ground. 3. Return your hands to the starting position, then push the dumbbells up above your head. Your wrists should be facing each other. Contract your core and shoulder muscles at the peak of the movement. • •

Repeat for stated number of repetitions. Exhale each time you raise the dumbbells up at the peak of the movement.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 231

WORKOUT GLOSSARY

THREE-WAY SQUAT

STARTING POSITION Standing with feet wider than shoulder width apart and toes pointed slightly outward. 1. First, perform a sumo squat for stated number of reps. 2. Stand, then perform a regular squat for stated number of reps. 3. Stand, then perform a narrow squat with your feet completely together, for stated number of reps. •

Exhale each time you stand from a squat. Push through your heels.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 232

WORKOUT GLOSSARY DUMBBELLS

THREE-WAY SQUAT

STARTING POSITION Standing with feet wider than shoulder width apart and toes pointed slightly outward. 1. First, perform a sumo squat for stated number of reps. 2. Stand, then perform a regular squat for stated number of reps. 3. Stand, then perform a narrow squat with your feet completely together, for stated number of reps. •

Exhale each time you stand from a squat. Push through your heels.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 233

WORKOUT GLOSSARY BARBELL

THREE-WAY SQUAT

STARTING POSITION Standing with feet wider than shoulder width apart and toes pointed slightly outward. Hand placement on barbell: Place your thumbs on the grooves right outside your shoulders. Ensure the bar is evenly placed on your back and your hands are evenly placed on each side of the bar. 1. First, perform a sumo squat for stated number of reps. 2. Stand, then perform a regular squat for stated number of reps. 3. Stand, then perform a narrow squat with your feet completely together, for stated number of reps. •

Exhale each time you stand from a squat. Push through your heels.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 234

WORKOUT GLOSSARY DUMBBELL

TOE REACH

STARTING POSITION Lay on the ground holding a dumbbell above your head and your legs straight up, perpendicular to the floor. 1. Begin by raising your torso straight up, swinging the dumbbell over your head to meet with your feet. 2. Squeeze your core at the peak, then slowly return to the starting position. Try to bend your knees as little as possible. • •

Repeat for stated number of repetitions. Exhale forcibly as you sit up.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 235

WORKOUT GLOSSARY BARBELL

TOE REACH

STARTING POSITION Lay on the ground holding a barbell at your chest and your legs straight up, perpendicular to the floor. Hand placement: Shoulder width apart, placed evenly on each side of the bar 1. Begin by raising your torso straight up, pushing the barbell up to meet with your feet. 2. Squeeze your core at the peak, then slowly return to the starting position. Try to bend your knees as little as possible. • •

Repeat for stated number of repetitions. Exhale forcibly as you sit up.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 236

WORKOUT GLOSSARY

TOUCHDOWN SQUAT JUMP

STARTING POSITION Squat position 1. From a lowered squat position, have your left arm tucked into your chest and the right arm touching the ground. 2. Jump straight into the air with your right arm reaching up as high as you can. Throw your left arm back for momentum. 3. Repeat for stated number of repetitions. 4. Repeat on the opposite side • •

Exhale each time you jump up. Keep your back straight throughout. When you squat down, don’t let your knees pass your toes.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 237

WORKOUT GLOSSARY

TRICEP DIP

STARTING POSITION Put your hands on a platform behind you and extend your feet out in front of you. Your back should be positioned a few inches away from the bench to make room for when you dip down. 1. Begin lowering your body until your upper arms form a 90 degree angle. Keep your chest out and back straight. 2. Return back up to the starting position by pushing with your arms and tricep muscles. Keep your chest out. • •

Repeat for stated number of repetitions. Exhale each time you push yourself up.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 238

WORKOUT GLOSSARY

V-SIT FLUTTER KICK

STARTING POSITION Lay on the ground and raise your feet off the ground. Support your body on your forearms behind you. 1. Begin by raising your left leg and then immediately switch with your right leg. 2. Alternate throughout. • •

Repeat for stated number of repetitions. Breathe in a controlled manner throughout.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 239

WORKOUT GLOSSARY BARBELL

V-UP

STARTING POSITION Lay on the ground and raise your feet off the ground. Support your body on your forearms behind you. Hand placement: Shoulder width apart, placed evenly on each side of the bar 1. Begin by raising your left leg and then immediately switch with your right leg. 2. Alternate throughout. • •

Repeat for stated number of repetitions. Breathe in a controlled manner throughout.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 240

WORKOUT GLOSSARY

WALKDOWN

STARTING POSITION Stand with feet together and arms relaxed at your sides. 1. Begin by bending at your waist and keeping your knees as straight as possible. 2. Proceed to walk out on your hands until you are in a high plank. 3. Walk back up by pushing off with your hands. Keep your knees as straight as possible throughout, contracting your abdominal muscles to help push you back up. • •

Repeat for stated number of repetitions. Breathe in a controlled manner throughout.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 241

WORKOUT GLOSSARY BARBELL

WALKING LUNGE

STARTING POSITION Stand with feet shoulder width apart and a barbell resting on the front of your shoulders. Hand placement on barbell: You can place your hands under the barbell, however please note your wrists will be extended, your triceps will be parallel to the floor and your fingers will be supporting the barbell. The other alternative is to cross your arms on top of the barbell and support it with each hand holding the top of the barbell. Whichever you choose, ensure the barbell is evenly placed on both sides. 1. Begin by stepping forward into a lunge position and dropping your back knee. Be sure your stance is wide enough so your front knee does not pass your front toe, but not too wide to where you cannot engage your glute muscles. 2. Stand from the lunge and continue walking forward into another lunge. • •

Repeat for stated number of repetitions. Exhale forcibly as you stand up from the lunge.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria

FIT BODY GUIDE

ROUND 2.1

| 242

WORKOUT GLOSSARY

WINDSHIELD LEG RAISE

STARTING POSITION Lean back to where your arms are supporting your upper body, feet stretched out in front of you. 1. Raise your legs and lower them to the left. Keep your knees straight and feet together throughout. This will require you to twist your torso a bit so keep your core tight. 2. Bring your legs straight up and then over to the right. •

•

Repeat for stated number of repetitions, alternating sides throughout. Breathe in a controlled manner throughout.

Prepared exclusively for [email protected] Transaction: 0016110583

@annavictoria