Lilly Sabri - LEAN 8 Week Transformation Guide [PDF]
- 8 week lean transformation guide - product disclaimer This eBook has been written by Lilly Sabri, founder of Lean Wit
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- 8 week lean transformation guide -
product disclaimer This eBook has been written by Lilly Sabri, founder of Lean With Lilly. LEAN 8 Week Transformation Guide is designed to help individuals improve their fitness and health through exercise. The content of this Guide has been devised from Lilly’s 9 years experience as an accredited Physiotherapist and 6 years as a Specialist Pilates instructor. However this Guide is not designed to help individuals with injuries and / or specific health problems. It is recommended that individuals with pre-existing injuries and / or health problems consult a medical professional prior to commencing the LEAN 8 Week Transformation Guide to see if it right for them. Similarly, individuals who are unsure of their current level of health or fitness should consult a medical professional prior to commencing the Guide. This Guide is designed to help individuals make positive healthy lifestyle changes, however it is not designed to replace any prior medical assessment, advice, diagnosis or treatment. As such, Lean With Lilly does not accept any responsibility for injuries caused by improper technique or form whilst performing the exercises contained in the Guide.
NOT FOR RESALE Each Lean With Lilly digital product, eBook, PDF download and online workout video included per guide sold is licensed to a single user. Sharing or otherwise distributing the guide or associated materials to any third party is prohibited and may attract fines under law.
video 8 Week LEAN Transformation Guide -2-
- lilly sabri -
hello from the author Hi, I’m Lilly, and my goal is to be by your side, every step of the way, throughout your LEAN journey. I graduated from University in 2010 after completing my BSc Physiotherapy. I have always been passionate about helping people and started my journey as a junior Physiotherapist working in the National Health Service in London, UK in 2010. Every spare minute I had, I spent perusing my dream of working with Athletes. Four years later, I had worked my way up to working as a Physiotherapist for Premier League and Championship level Football Clubs. After completing my training as a Pilates instructor, I set up my own Pilates classes with a fusion concept of HIIT and Pilates. My next goal was to take my instructing online… That’s where you guys come in- The Lean With Lilly Familia! Many of you would have competed my workouts on my social media channels and have seen incredible results so far. This Guide is designed to take you to the next level. I have poured blood, sweat and tears into creating a rounded, enjoyable Guide that GETS RESULTS for both mind and body! I can’t wait to start this incredible journey with you and watch you progress. #LetsDoThis Love Lilly xx
video 8 Week LEAN Transformation Guide -3-
Welcome Message Welcome to your LEAN 8 Week Transformation Guide. I have spent the last 9 months designing and creating the ultimate Guide for you, based on my experience as a Physiotherapist, a Pilates Instructor and from YOUR feedback over the last 2 years. I wanted to create a Guide that not only helps you to achieve your aesthetic goals of a lean and toned physique, but also more importantly, helps you to feel energized, strong, healthy and happy! Based on feedback from our LWL familia over the last 2 years, a healthy mind and body are both of equal importance, and I feel passionate and determined to help you all achieve your goals. #LetsDoThis Familia
video 8 Week LEAN Transformation Guide -4-
What to expect The LEAN Guide is designed to target all muscles groups in the body, with 4 different styles of training across an 8-week period, minimum. The styles of training include: • HIIT x2 sessions per week • Resistance Training x3 sessions per week • Pilates x1 session per week • Active Recovery x1 session per week
What will you need? All of the workouts are home friendly as minimal equipment and space is required, however you can complete your program at the gym as well. The structure of this program includes 2 HIIT, 3 Resistance, 1 Pilates and 1 Active Recovery session per week. Equipment: • A mat or soft surface to lie down • LEAN Adjustable Resistance band • LEAN HIIT Band • Dumbbells: 1 -3 kg and 3 -6 kg • A pillow • A chair NOTE: You can complete all workouts without resistance bands, if you do not have access to them Water Bottles (or similar) can be used instead of Dumbbells. A pillow and chair are used for a few workouts only.
Important Information The structure of this Guide is as a recommendation only, I encourage you to increase or decrease the intensity of this Guide depending on your current fitness levels, energy levels and goals. You can decrease intensity by taking more rest / active recovery days, or completing less rounds/circuits within the workouts. Make note of this on your tracking sheet. It’s a really great way of keeping yourself accountable and monitoring your incredible progress. To intensify your workouts, you can add one of the 7 finishers available, choosing which body part you would like to workout further on that particular day. This is a Guide only, and 8 weeks is not ‘set in stone’. It is absolutely fine if you need to take extra rest days and complete the Guide over a longer period of time. There are 7 warm ups available for you to choose from, pick the warm up depending on the type of training you’re doing that day.
video 8 Week LEAN Transformation Guide -5-
Guide Structure You will be repeating the workouts once only throughout this Guide. Please read below carefully before starting your Guide. Week 1: Workout Days 1 – 7 Week 2: REPEAT Workout Days 1 – 7 Week 3: Workout Days 15 - 22 Week 4: REPEAT Workout Days 15 - 22 Week 5: Workout Days 23 - 30 Week 6: REPEAT Workout Days 23 - 30 Week 7: Workout Days 31 - 38 Week 8: REPEAT Workout Days 31 - 38 I recommend the LEAN GUIDE to be completed in conjunction with a healthy, balanced and nutritious diet in order for you to get the best possible results.
Accountability My goal is to help motivate you throughout the entire program. I am literally with you, every step of the way. From years of experience, I have found the best way of tracking progress is with progress photos. Your Goal: To take progress photos every 2 weeks and share with our support network. To ensure this is an accurate representation of your progress, I recommend taking the photos as follows: • On the same day • At the same time of day • In the same location and lighting • Wearing the same outfit (if possible in shorts/ underwear and a sports bra) • Standing in the same position
video 8 Week LEAN Transformation Guide -6-
our familia Join the most supportive community out there! Our #LWL family will not only share their journey with you, but they will also encourage you on your LEAN journey too. We are big believers in sharing motivation and inspiration and coming together as a community to become the healthiest and happiest versions of ourselves. Don’t forget to tag us on the social media handles listed below to be reposted. We can’t wait to watch your transformation journeys, mind and body.
lean with lilly guides lilly sabri @lillysabri @leanwithlilly lilly sabri www.leanwithlilly.com #leanwithlilly #lwl
video 8 Week LEAN Transformation Guide -7-
contents Product disclaimer
...................................................................................................................................................................................... p.2
hello from the author welcome message What to expect
........................................................................................................................................................................................... p.4
.................................................................................................................................................................................................. p.5
What will you need?
..................................................................................................................................................................................... p.5
Important Information Guide Structure Accountability our familia
.............................................................................................................................................................................. p.3
............................................................................................................................................................................. p.5
............................................................................................................................................................................................. p.6 ................................................................................................................................................................................................. p.6
........................................................................................................................................................................................................... p.7
lean tracking calendar ............................................................................................................................................................................. p.9 warm up videos ................................................................................................................................................................................................ p.10 finisher videos
.................................................................................................................................................................................................... p.11
week 1 & 2 .................................................................................................................................................................................................. p.12 - p.25 week 3 & 4 ................................................................................................................................................................................................ p.26 - p.39 week 5 & 6 ................................................................................................................................................................................................ p.40 - p.53 Week 7 & 8 ................................................................................................................................................................................................ p.54 - p.67 exercise glossary .............................................................................................................................................................................. p.69 - p.112
video 8 Week LEAN Transformation Guide -8-
tracking tracking calendar calendar 8 WEEK LEAN TRANSFORMATION GUIDE WHAT’S YOUR WEEK 1 & 2 GOAL?
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14. progress photo
repeat out loud... i can achieve my goals
a positive message to yourself
something you appreciate
something you are proud of
something you would like to improve
something you love about yourself
something you achieved this week
WHAT’S YOUR WEEK 3 & 4 GOAL?
15.
16.
17.
18.
19.
20.
21.
22.
23.
24.
25.
26.
27.
28. progress photo
repeat out loud... i can achieve my goals
a positive message to yourself
something you appreciate
something you are proud of
something you would like to improve
something you love about yourself
something you achieved this week
WHAT’S YOUR WEEK 5 & 6 GOAL?
29.
30.
31.
32.
33.
34.
35.
36.
37.
38.
39.
40.
41.
42. progress photo
repeat out loud... i can achieve my goals
a positive message to yourself
something you appreciate
something you are proud of
something you would like to improve
something you love about yourself
something you achieved this week
WHAT’S YOUR WEEK 7 & 8 GOAL?
43.
44.
45.
46.
47.
48.
49.
50.
51.
52.
53.
54.
55.
56. progress photo
repeat out loud... i can achieve my goals
a positive message to yourself
something you appreciate
something you are proud of
something you would like to improve
something you love about yourself
something you achieved this week
#letsdothis #letsdothis www.leanwithlilly.com
lilly sabri
@lillysabri
lilly sabri
video 8 Week LEAN Transformation Guide -9-
lean with lilly guides
- get your body ready for the exercises ahead -
warm ups Click
below for the warm up videos
video 8 Week LEAN Transformation Guide - 10 -
- top off your exercise with one of these burners -
finishers Click
below for the finisher videos
video 8 Week LEAN Transformation Guide - 11 -
CLICK HERE
DAY 1 and 8
FOR VIDEO
real time workout
HIIT TOTAL BODY FAT BURN
30 MINS
EQUIPTMENT NEEDED LEAN ADJUSTABLE BAND: AB
DUMBBELLS: D 1-3KG
LEAN HIIT BAND: HB
DUMBBELLS: D 3-6KG
PILLOW OR PILATES BALL: P
CHAIR OR STEP: C
FORMAT Circuit 1: Fat Burn & Abs | 10 minutes | 45 sec on / 15 sec recovery Circuit 2: Fat Burn & Legs | 10 minutes | 45 sec on / 15 sec recovery Circuit 3: Fat Burn & Arms | 10 minutes | 45 sec on / 15 sec recovery
1
2
SECTION
SECTION
FAT BURN & ABS 45 SEC ON 15 SEC RECOVERY
FAT BURN & LEGS 45 SEC ON 15 SEC RECOVERY
1.
Jump In / Out Squat & Punch D 1-3KG
1.
SPEED PUSH OUTS HB
2.
Jump Jack Punch D 1-3KG and HB
2.
JUMP IN / OUT SQUATS HB
3.
Hundreds HB
3.
BUTTERFLY BRIDGES HB
4.
Speed Bicycles
4.
SINGLE LEG HAMSTRING BRIDGE LEFT
5.
High Knee Runs x4 | Pop Jump
5.
JUMP IN / OUT / UP HB
6.
Jump Jack x4 | Punch Jack x2 D 1-3KG and HB
6.
SINGLE LEG HAMSTRING BRIDGE RIGHT
7.
Reverse Crunch | Toe Tap
7.
KNEEL TO SQUAT D 1-3KG
8.
Dead Bugs
8.
BUTTERFLY BRIDGE ON TOES HB
9.
Jump In / Out Squat & Punch D 1-3KG and HB
9.
SHUFFLE LUNGE X3 AND HOLD
10. Boat Hold
10. CRAB WALKS HB
video 8 Week LEAN Transformation Guide - 12 -
3
SECTION FAT BURN & ARMS 45 SEC ON 15 SEC RECOVERY 1.
4 Point Hold & Crunch
2.
Jump Jack x4 | Punch Jack x2 D 1-3KG and HB
3.
Lateral Raise D 1-3KG
4.
Front Raise D 1-3KG
5.
Commando Planks
6.
Jump Jack x4 | Punch Jack x2 D 1-3KG and HB
7.
Steering Wheel Twists D 1-3KG
8.
Seesaw Planks
9.
Froggers
10. Burpees – COUNT YOUR REPS!
video 8 Week LEAN Transformation Guide - 13 -
CLICK HERE
DAY 2 and 9
FOR VIDEO
real time workout
PILATES TOTAL BODY SCULPT
45 MINS
EQUIPTMENT NEEDED LEAN ADJUSTABLE BAND: AB
DUMBBELLS: D 1-3KG
LEAN HIIT BAND: HB
DUMBBELLS: D 3-6KG
PILLOW OR PILATES BALL: P
CHAIR OR STEP: C
FORMAT Section 1 : CORE | 10 mins | 45 sec on / 15 sec recovery Section 2 : SIDE WORK SERIES | 15 mins | 7.5 mins on each side Section 3 : 4 POINT KNEELING | 5 mins Section 4 : PRONE LIE & CORE | 5 mins | 45 sec on / 15 sec recovery Section 5 : BONUS CORE | 5 mins | 45 sec on / 15 sec recovery
1
2
SECTION
SECTION
45 SECONDS ON 15 SECONDS RECOVERY
15 MINUTES 7.5 MINUTES ON EACH SIDE
1.
HundredS
HB: WEARING BAND ABOVE KNEES
2.
Toe Taps
1.
Clams x20
3.
Dead Bugs
2.
Side Leg Lift x20
4.
Scissors
3.
Modified Clam (Open, Straighten, Touch Feet, Touch
5.
Reverse Crunch
6.
Roll Back Hold & Crunch
4.
Side Leg Lift x20
7.
Russian Twists
5.
Side Leg Lift in Extension x20
8.
Scissors
6.
Circles x4 each directioN
9.
Hundreds
7.
Hamstring Bridge Right Leg x20
8.
Butterfly Bridge x20
9.
Clams x20
Knees) x10
10. Flutter Kicks
10. Side Leg Lift x20 11.
Modified Clam (Open, Straighten, Touch Feet, Touch Knees) x10
12. Side Leg Lift x20 13.
Side Leg Lift in Extension x20
14. Circles x4 each directioN 15. Hamstring Bridge Right Leg x20 16. Butterfly Bridge x20
video 8 Week LEAN Transformation Guide - 14 -
3
4
SECTION
SECTION
5 MINUTES 30 SECONDS ON EACH EXERCISE
5 MINUTES 45 SEC ON | 15 SEC RECOVERY
1.
Fire Hydrants Left x10 HB
1.
Reverse Hundreds
2.
Fire Hydrants Pulsations at the top Left x20 HB
2.
Swimming
3.
Fire Hydrants Right x10 HB
3.
Single leg left (hip extension) Left side 20 secs
4.
Fire Hydrants Pulsations at the top Right x20 HB
5.
Hamstring Curls Left x10
4.
Reverse Flutter Kicks
6.
Straight Leg Donkey Kicks Left x10
5.
Reverse Hundreds
7.
Up and Overs Left x10 (draw arc)
8.
Hamstring Curls Right x10
9.
Straight Leg Donkey Kicks Right x10
Right side 20 secs
10. Up and Overs Right x10 (draw arc)
5
SECTION 5 MINUTES 1 MINUTE ON EACH EXERCISE 1.
Hundreds HB
2.
Oblique Crunch
3.
Russian Twist with Single Leg Stretch
4.
Oblique Sit Up (20 sec each side)
5.
Boat Hold
video 8 Week LEAN Transformation Guide - 15 -
CLICK HERE
DAY 3 and 10
FOR VIDEO
real time workout
BOOTY RESISTANCE
45 MINS
EQUIPTMENT NEEDED LEAN ADJUSTABLE BAND: AB
DUMBBELLS: D 1-3KG
LEAN HIIT BAND: HB
DUMBBELLS: D 3-6KG
PILLOW OR PILATES BALL: P
CHAIR OR STEP: C
FORMAT Section 1 : Glute Activation | 15 minutes | 45 sec on / 15 sec recovery Section 2 : AMRAP supersets | 20 minutes Section 3: Glute and hamstring Finisher | 10 minutes | 45 sec on / 15 sec recovery
1
2
SECTION
SECTION
GLUTE ACTIVATION 45 SEC ON 15 SEC RECOVERY
AMRAP SUPERSET : 2 EXERCISES 4 MIN 30 SECONDS ON 30 SECONDS RECOVERY
1.
Bridge Hold & Pulse Out AB
AMRAP SUPERSET 1 : GLUTES
2.
Butterfly Bridge AB
USING BAND & HOLDING WEIGHTS BY CHEST FOR BOTH
3.
Bridge Hold & Pulse Up AB
EXERCISES D 3-6KG and AB
4.
Hamstring Bridge & Pulse Up (toes lifted & heels
A. DEEP SQUAT HOLD & PUSH OUT X10
digging in) D 3-6KG and AB
B. SIDE LUNGE X8 EACH SIDE MODIFICATION
5.
Hamstring Butterfly Bridge (the further away your feet are, the harder it is) D 3-6KG and AB
AMRAP SUPERSET 2 : HAMSTRINGS
6.
Fire Hydrants Left AB
A. SINGLE LEG DEADLIFT X8 EACH SIDE D 3-6KG
7.
Fire Hydrants Right AB
B. SINGLE LEG HAMSTRING BRIDGE X10 EACH SIDE
8.
Side Leg Lift Left AB
9.
Side Leg Lift Right AB
AMRAP SUPERSET 3 : GLUTES
10. Bridge Hold & Push Out D 3-6KG and AB
1.
DEEP SQUAT WITH PUSH OUT X10 D 3-6KG and AB
11.
2.
STATIC LUNGE X8 EACH SIDE D 3-6KG and AB
Butterfly Bridges D 3-6KG and AB
12. Bridge Single Leg Hip Dips AB 13.
Single Leg Hamstring Bridge Left
AMRAP SUPERSET 4 : GLUTES AND HAMSTRINGS
14. Single Leg Hamstring Bridge Right 15.
4 Point Kneel Up & Overs
1.
BUTTERFLY BRIDGES X20 D 3-6KG and AB
2.
CRAB WALKS X10 D 3-6KG and AB
video 8 Week LEAN Transformation Guide - 16 -
3
SECTION GLUTE AND HAMSTRING FINISHER 45 SEC ON 15 SEC RECOVERY 1.
Step Outs D 3-6KG
2.
Deep Squat with Push Out D 3-6KG and AB
3.
Elevated Feet Bridge AB and C
4.
Touching Feet Butterfly Bridge D 3-6KG and AB
5.
Frog Bridge Pulse Ups D 3-6KG and AB
6.
Frog Bridge Pulse Outs D 3-6KG and AB
7.
Crab Walks AB (Band around Ankles)
8.
Deep Squat to Side Leg Lift D 3-6KG and AB (Band around Ankles)
9.
Butterfly Bridge D 3-6KG and AB
10.
Hamstring Bridge AB and C
video 8 Week LEAN Transformation Guide - 17 -
CLICK HERE
DAY 4 and 11
FOR VIDEO
real time workout
HIIT FAT BURN & ABS
30 MINS
EQUIPTMENT NEEDED LEAN ADJUSTABLE BAND: AB
DUMBBELLS: D 1-3KG
LEAN HIIT BAND: HB
DUMBBELLS: D 3-6KG
PILLOW OR PILATES BALL: P
CHAIR OR STEP: C
FORMAT Circuit 1: Abs & Fat Burn | 10 minutes | 45 sec on / 15 sec recovery Circuit 2: Core | 10 minutes | 45 sec on / 15 sec recovery Circuit 3: Abs & Fat Burn | 10 minutes | 45 sec on / 15 sec recovery
1
2
circuit
circuit
ABS & FAT BURN 45 SEC ON 15 SEC RECOVERY
CORE 45 SEC ON 15 SEC RECOVERY
1.
Roll Up & Punch x2 D 1-3KG
1.
ROLL UP / DOWN D 1-3KG (ADVANCED: WEIGHT BEHIND
2.
Speed Punches in Core Hold D 1-3KG
3.
Bicycles
2.
ROLL BACK HOLD & LEG PUMP D 1-3KG
4.
Plank Commandos
3.
TOE REACHES D 1-3KG
5.
Jump Jack Punch D 1-3KG and HB
4.
HUNDREDS WITH WEIGHT IN LEGS D 1-3KG
6.
Deep Squat & Side Crunch D 1-3KG
5.
RUSSIAN TWISTS D 1-3KG
7.
Banded Hundreds HB
6.
SIDE PLANK CRUNCH
8.
Back Plank with Butterfly Push Out HB
7.
REVERSE CRUNCH | TOE TAP
9.
Russian Twists
8.
FLUTTER KICKS
10.
Plank Jacks HB
9.
SIDE PLANK CRUNCH
10.
OBLIQUE CRUNCH
HEAD)
video 8 Week LEAN Transformation Guide - 18 -
3
circuit ABS & FAT BURN 45 SEC ON 15 SEC RECOVERY 1.
Jump In/Out Squat with Punch D 1-3KG and HB
2.
Jump Jacks with Punch D 1-3KG and HB
3.
Back Plank with Butterfly Push HB
4.
4 Point Kneel Step Outs HB
5.
Bicycles
6.
Roll Back Hold & Pump D 1-3KG
7.
Side Crunches x20sec each side
8.
Kick-Throughs
9.
Jump In/Out Squat with Punch D 1-3KG and HB
10. Boat Hold
video 8 Week LEAN Transformation Guide - 19 -
DAY 5 and 12 ACTIVE RECOVERY
CLICK HERE
FOR VIDEO
real time workout
20 MINS
FORMAT The LEAN Guide has allocated one Active Recovery Day per week. This is recommended as a minimum. Depending on your goals, schedule and your experience with the workouts, you may want to increase the amount of Active Recovery days per week. This can be either substituting a workout with an active recovery session, or addicting additional active recovery sessions in to your week and increasing the length of the 8 week LEAN Guide.
Why is Active Recovery important? Performing easy and gentle Active Recovery movements have been found to improve circulation, which helps promote nutrient and waste product transport throughout the body. This, in theory, helps the muscles repair and refuel faster.
What are the best forms of active recovery? The key to a successful Active Recovery day, is to keep your body moving at low intensity. This can be done in many ways. The LEAN VIDEO & LEAN PERSONAL Guides include 4 Stretch routines. Below I have demonstrated basic stretches that will target the entire body. Other great forms of Active Recovery include; Walking Swimming Gentle Cycling and Yoga
I recommend completing 20-30 minutes minimum of active recovery per session.
video 8 Week LEAN Transformation Guide - 20 -
video 8 Week LEAN Transformation Guide - 21 -
CLICK HERE
DAY 6 and 13
FOR VIDEO
real time workout
LEAN LEGS & BOOTY
30 MINS
EQUIPTMENT NEEDED LEAN ADJUSTABLE BAND: AB
DUMBBELLS: D 1-3KG
LEAN HIIT BAND: HB
DUMBBELLS: D 3-6KG
CHAIR OR STEP: C
PILLOW OR PILATES BALL: P
FORMAT amrap superset 1: Hamstrings | 2 supersets at 4 minutes each / 30 second recovery amrap superset 2: Quads | 2 supersets at 4 minutes each / 30 second recovery amrap superset 3: Glutes | 2 supersets at 4 minutes each / 30 second recovery amrap superset 4: Inner Thighs | 2 supersets at 4 minutes each / 30 second recovery
1
2
amrap superset
amrap superset
HAMSTRINGS 4 MINUTES EACH 30 SECOND RECOVERY
QUADS 4 MINUTES EACH 30 SECOND RECOVERY
AMRAP SUPERSET 1:
AMRAP SUPERSET 1:
1.
DEADLIFT X10 D 3-6KG
1.
DEEP SQUAT | HEEL RAISE X10 D 3-6KG AND AB
2.
HAMSTRING BRIDGE X20 D 3-6KG
2.
BANDED PUSH OUTS X8 EACH LEG D 3-6KG AND AB
AMRAP SUPERSET 2:
AMRAP SUPERSET 2:
3.
SPLIT LEG DEADLIFT X10 EACH LEG D 3-6KG
3.
KNEELING QUAD DROP BACK ON KNEES X8
4.
SINGLE LEG BRIDGE X20 EACH SIDE
4.
NARROW SQUAT PULSE X4 WIDE SQUAT PULSE X4
video 8 Week LEAN Transformation Guide - 22 -
3
4
amrap superset
amrap superset
GLUTES 4 MINUTES EACH 30 SECOND RECOVERY
INNER THIGHS 4 MINUTES EACH 30 SECOND RECOVERY
AMRAP SUPERSET 1:
AMRAP SUPERSET 1:
1.
CRAB WALKS X16 D 3-6KG AND AB
1.
2.
BUTTERFLY BRIDGE X20 D 3-6KG AND AB
BACK PLANK WITH ADDUCTION (SQUEEZE BALL/ PILLOW IN BETWEEN KNEES) X10 P
2.
INNER THIGH RAISE IN SIDE LIE X20 EACH LEG
AMRAP SUPERSET 2: 3.
BRIDGE PULSE UP X20 | PULSE OUT X20 D 3-6KG AND AB
AMRAP SUPERSET 2:
4.
CURTSY LUNGE TO SQUAT X8 EACH SIDE D 3-6KG AND AB
3.
NARROW SQUAT WITH PILLOW (SQUEEZE BALL/ PILLOW IN BETWEEN KNEES) X8 P
4.
STATIC SIDE LUNGE X8 EACH LEG D 3-6KG
video 8 Week LEAN Transformation Guide - 23 -
CLICK HERE
DAY 7 and 14
FOR VIDEO
real time workout
RESISTANCE UPPER BODY & CORE
45 MINS
EQUIPTMENT NEEDED LEAN ADJUSTABLE BAND: AB
DUMBBELLS: D 1-3KG
LEAN HIIT BAND: HB
DUMBBELLS: D 3-6KG
PILLOW OR PILATES BALL: P
CHAIR OR STEP: C
FORMAT Circuit 1: Chest & Shoulders | 15 minutes | 45 seconds on / 15 seconds recovery Circuit 2: Core & Arms | 15 minutes | 45 seconds on / 15 seconds recovery Circuit 3: Triceps and Back | 15 minutes | 45 seconds on / 15 seconds recovery
1
2
circuit
circuit
CHEST & SHOULDERS 45 SEC ON 15 SEC RECOVERY
CORE & ARMS 45 SEC ON 15 SEC RECOVERY
D 1-3KG OR D 3-6KG DEPENDING ON ABILITY
1.
SIT UP WITH PUNCH X2 D 1-3KG
1.
Lateral Raises D 1-3KG OR D 3-6KG
2.
SPEED PUNCHES IN ROLL BACK HOLD D 1-3KG
2.
Lateral Raise at 45deg angle D 1-3KG OR D 3-6KG
3.
HUNDREDS WITH DUMBBELL IN BETWEEN SHINS D 1-3KG
3.
Steering Wheel Twists D 1-3KG OR D 3-6KG
4.
RUSSIAN TWIST D 1-3KG
4.
Chest Press in Bridge D 1-3KG OR D 3-6KG
5.
DEAD BUGS D 1-3KG
5.
Lateral Raise pulsations (lower half way only)
6.
FULL ROLL UP D 1-3KG
D 1-3KG OR D 3-6KG
7.
ROLL BACK HOLD WITH LEG PUMP (20 SEC EACH SIDE)
6.
Lateral Raise Hold Twists D 1-3KG OR D 3-6KG
7.
Lying Chest Press D 1-3KG OR D 3-6KG
8.
BICYCLES
8.
Press Up
9.
RUSSIAN TWISTS D 1-3KG
9.
Lateral Raise Small Circles (at 45 deg angle) D 1-3KG
10.
SIT UP WITH PUNCH X2 D 1-3KG
OR D 3-6KG
11.
SPEED PUNCHES IN ROLL BACK HOLD D 1-3KG
10.
Shoulder Press D 1-3KG OR D 3-6KG
12.
SCISSORS
11.
Steering Wheel Twists D 1-3KG OR D 3-6KG
13.
RIGHT SIDE PLANK FEED UNDER D 1-3KG
12.
Front Raises D 1-3KG OR D 3-6KG
14.
LEFT SIDE PLANK FEED UNDER D 1-3KG
13.
Chest Press in Bridge D 1-3KG OR D 3-6KG
15.
BOAT HOLD
14.
Press Ups
15.
Front Raise Hold D 1-3KG OR D 3-6KG
D 1-3KG
video 8 Week LEAN Transformation Guide - 24 -
3
circuit TRICEPS AND BACK 45 SEC ON 15 SEC RECOVERY 1.
Bent Over Row D 1-3KG
2.
Tricep Dips
3.
Tricep Push Up
4.
Reverse Hundreds D 1-3KG
5.
Bent Over Row D 1-3KG
6.
Tricep Dips
7.
Tricep Push Up
8.
Reverse Hundreds D 1-3KG
9.
Bent Over Row D 1-3KG
10. Tricep Dips 11.
Tricep Push Up
12. Reverse Hundreds D 1-3KG 13.
Bicep Curls D 1-3KG
14. Russian Twist with Single Leg Stretch D 1-3KG 15. Tricep Dip with Butterfly Push Out D 1-3KG
video 8 Week LEAN Transformation Guide - 25 -
CLICK HERE
DAY 15 and 22
FOR VIDEO
real time workout
HIIT TOTAL BODY FAT BURN
45 MINS
EQUIPTMENT NEEDED LEAN ADJUSTABLE BAND: AB
DUMBBELLS: D 1-3KG
LEAN HIIT BAND: HB
DUMBBELLS: D 3-6KG
PILLOW OR PILATES BALL: P
CHAIR OR STEP: C
FORMAT Warm Up – 2 minutes Circuit 1 FAT BURN | 8 minutes | 45 seconds on / 15 seconds recovery Circuit 2 FAT BURN AND ABS | 8 minutes | 45 seconds on / 15 seconds recovery Circuit 3 FAT BURN | 8 minutes | 45 seconds on / 15 seconds recovery Circuit 4 FAT BURN AND LEGS | 8 minutes | 45 seconds on / 15 seconds recovery FINISHER: 8 minutes 1 minute recovery after each circuit
1
warm up
circuit
2 MINUTES 30 SECONDS EACH EXERCISE
FAT BURN 45 SEC ON 15 SEC RECOVERY
1.
30 seconds Overarm Squats
1.
AIR SKIPPING
2.
30 seconds Squat Pulsations
2.
JUMP IN | OUT SQUAT
3.
30 seconds Side Lunges
3.
JUMP JACK X2 PUNCH X2 D 1-3KG
4.
30 seconds Hamstring Brush Downs
4.
SKI JUMPS
5.
PLANK JACK | JUMP JACK
6.
SHUFFLE JUMPS
7.
DEEP SQUAT | HEEL RAISE
8.
JUMP FORWARD | SUMO STEP BACK
video 8 Week LEAN Transformation Guide - 26 -
2
3
circuit
circuit
FAT BURN AND ABS 45 SEC ON 15 SEC RECOVERY
FAT BURN 45 SEC ON 15 SEC RECOVERY
1.
Roll Up | Down with Punch x2 D 1-3KG
1.
JUMP JACKS X2 PUNCH X2 D 1-3KG AND HB
2.
Speed Punches in Crunch Hold
2.
JUMP IN | OUT SQUAT D 1-3KG AND HB
3.
Side Crunches D 1-3KG
3.
PLANK JACKS X 4 | MOUNTAIN CLIMBERS X4
4.
Bicycles D 1-3KG
4.
4-POINT KNEEL SINGLE LEG CRUNCHES
5.
Hundreds D 1-3KG (Weight in between shins)
5.
JUMP JACK X4 | HIGH KNEES X4
6.
Russian Twists D 1-3KG
6.
COMMANDOS
7.
Dead Bugs D 1-3KG
7.
HALF BURPEES
8.
Crossovers
CHALLENGE! 1 MINUTE OF BURPEES
4
circuit
finisher
FAT BURN AND LEGS 45 SEC ON 15 SEC RECOVERY
8 MINUTES 1 MINUTE EACH EXERCISE
1.
Bridge Pulsations Pump Ups D 1-3KG and HB
1.
BRIDGE PUSH OUTS AB
2.
Side Lunges HB
2.
BRIDGE PULSATIONS UP AB
3.
Quads Kneeling Drop Back (Controlled)
3.
INNER THIGH BRIDGES (FEET APART & INNER THIGHS
4.
Curtsy Lunge HB
5.
Single Leg Hamstring Bridges Left
4.
CRAB WALKS AB
6.
Single Leg Hamstring Bridges Right
5.
SIDE LEG LIFTS LEFT AB
7.
Reverse Lunges D 1-3KG and HB
6.
SIDE LEG LIFTS RIGHT AB
8.
Jump Squats HB
7.
FIRE HYDRANTS LEFT AB
8.
FIRE HYDRANTS RIGHT AB
TOUCHING) AB
video 8 Week LEAN Transformation Guide - 27 -
CLICK HERE
DAY 16 and 23
FOR VIDEO
real time workout
PILATES TOTAL BODY SCULPT
45 MINS
EQUIPTMENT NEEDED LEAN ADJUSTABLE BAND: AB
DUMBBELLS: D 1-3KG
LEAN HIIT BAND: HB
DUMBBELLS: D 3-6KG
PILLOW OR PILATES BALL: P
CHAIR OR STEP: C
FORMAT Section 1: Deep Core | 15 minutes | 45 seconds on / 15 seconds recovery Section 2: Glutes | 15 minutes | 45 seconds on / 15 seconds recovery Section 3: Total Body | 15 minutes | 45 seconds on / 15 seconds recovery
1
2
section
section
DEEP CORE 45 SEC ON 15 SEC RECOVERY
GLUTES 45 SEC ON 15 SEC RECOVERY
1.
TOE TAPS ON PILLOW P
1.
BANDED PUSH OUTS AB
2.
SINGLE LEG STRETCH P
2.
BUTTERFLY BRIDGES AB
3.
DEAD BUGS P
3.
SEATED PUSH OUTS AB
4.
ROLL BACK HOLD & PULSE D 1-3KG
4.
BACK PLANK BUTTERFLY PUSH OUT AB
5.
SIT UP & PUNCH X2 D 1-3KG
5.
BUTTERFLY BRIDGE SINGLE HIP DROP AB
6.
DEAD BUGS D 1-3KG
6.
HAMSTRING BRIDGE PUMP OUTS AB
7.
HUNDREDS D 1-3KG
7.
SINGLE LEG GLUTE BRIDGE LEFT
8.
RUSSIAN TWISTS D 1-3KG
8.
SINGLE LEG GLUTE BRIDGE RIGHT
9.
HIP OPENS
9.
SIDE LEG LIFT LEFT D 1-3KG
10. CROSSOVERS
10.
SIDE LEG LIFT RIGHT D 1-3KG
11.
11.
CLAM RIGHT AB
12. OBLIQUE SITS UPS LEFT D 1-3KG
12.
SIDE LEG LIFT IN EXTENSION RIGHT AB AND D 1-3KG
13.
13.
SIDE LEG LIFT IN EXTENSION LEFT AB AND D 1-3KG
14. RUSSIAN TWIST WITH SINGLE LEG STRETCH D 1-3KG
14.
CLAM LEFT AB
15. HUNDREDS ON BALL P
15. BUTTERFLY BRIDGES AB AND D 1-3KG
REVERSE CRUNCHES
OBLIQUE SITS UPS RIGHT D 1-3KG
video 8 Week LEAN Transformation Guide - 28 -
3
SECTION TOTAL BODY 45 SEC ON 15 SEC RECOVERY 1.
Reverse Hundreds D 1-3KG
2.
4 Point Kneel Single Leg Crunch
3.
Fire Hydrants Left AB
4.
Fire Hydrants Right AB
5.
Back Plank Butterfly Push Out AB
6.
Hamstring Bridge Walk Outs AB
7.
Hamstring Bridge Pump Ups AB and D 1-3KG
8.
Single Leg Bridge Lower/Lift Left
9.
Single Leg Bridge Lower/Lift Right
10. Hundreds D 1-3KG 11.
Sit Up & Punch x2 D 1-3KG
12. Roll Back Hold with Leg Pumps D 1-3KG 13.
Bicycles
14. Scissors (Hands under lower back) 15. Oblique Twists in Sitting D 1-3KG Bonus: Boat Hold D 1-3KG
video 8 Week LEAN Transformation Guide - 29 -
CLICK HERE
DAY 17 and 24
FOR VIDEO
real time workout
BOOTY RESISTANCE
33 MINS
EQUIPTMENT NEEDED LEAN ADJUSTABLE BAND: AB
DUMBBELLS: D 1-3KG
LEAN HIIT BAND: HB
DUMBBELLS: D 3-6KG
PILLOW OR PILATES BALL: P
CHAIR OR STEP: C
FORMAT Section 1: glute activation | 7 minutes | 1 minute each exercise Section 2: AMRAP Superset | 7 minutes Section 3: 7 minutes | 1 minute each exercise Section 4: AMRAP Superset | 7 minutes finisher: 5 minutes | 1 minute on each exercise
1
2
SECTION
SECTION
GLUTE ACTIVATION 7 MINUTES 1 MINUTE EACH EXERCISE
AMRAP SUPERSET : 2 EXERCISES 7 MINUTES ON 30 SECONDS RECOVERY
HIIT Band used for all exercises: HB
AMRAP SUPERSET :
1.
Butterfly Bridges HB
1.
CRAB WALKS X20 D 3-6KG and AB
2.
Seated Push Outs HB
2.
ELEVATED BUTTERFLY BRIDGE (FEET UP ON CHAIR) X20
3.
Bridge Single Side Hip Drop then Push Out HB
4.
Clams Left Side HB
5.
Fire Hydrants 30sec each leg HB
6.
Clams Right Side HB
7.
Butterfly Bridge D 3-6KG and HB
D 3-6KG and AB
video 8 Week LEAN Transformation Guide - 30 -
3
4
SECTION
SECTION
7 MINUTES 1 MINUTE EACH EXERCISE
AMRAP SUPERSET : 2 EXERCISES 7 MINUTES ON 30 SECONDS RECOVERY
1.
Crab Walks D 3-6KG and AB
AMRAP SUPERSET :
2.
Static Lunge Left D 3-6KG and AB
1.
CHAIR HIP THRUSTS X10 D 3-6KG, AB AND C
3.
Side Lie Leg Raise Left D 3-6KG and AB
2.
SQUAT BUTT TO CHAIR X10 D 3-6KG, AB AND C
4.
Static Lunge Right D 3-6KG and AB
5.
Side Lie Leg Raise Right D 3-6KG and AB
6.
Split Leg Deadlifts Lift (30 sec each leg) D 3-6KG and AB
7.
Deep Squat with Pump Out x3 D 3-6KG and AB
5
SECTION FINISHER 5 MINUTES 1 MINUTE EACH EXERCISE 1.
Bridge Single Side Hip Drop D 3-6KG and AB
2.
Seated Push Outs AB
3.
Butterfly Bridges D 3-6KG and AB
4.
Bridge Hamstring Walk Outs AB
5.
Bridge Pulsation Push Outs D 3-6KG and AB
video 8 Week LEAN Transformation Guide - 31 -
CLICK HERE
DAY 18 and 25
FOR VIDEO
real time workout
HIIT FAT BURN & ABS
30 MINS
EQUIPTMENT NEEDED LEAN ADJUSTABLE BAND: AB
DUMBBELLS: D 1-3KG
LEAN HIIT BAND: HB
DUMBBELLS: D 3-6KG
PILLOW OR PILATES BALL: P
CHAIR OR STEP: C
FORMAT Circuit 1: Abs & Cardio | 10 minutes | 45 seconds on / 15 seconds recovery Circuit 2: Abs | 10 minutes | 45 seconds on / 15 seconds recovery Circuit 3: Abs & Cardio | 10 minutes | 45 seconds on / 15 seconds recovery
1
2
circuit
circuit
ABS & CARDIO 45 SEC ON 15 SEC RECOVERY
ABS 45 SEC ON 15 SEC RECOVERY
1.
DEAD BUGS D 1-3KG
1.
FROG POSITION ROLL UP / DOWN D 1-3KG
2.
ROLL UP & PUNCH X2 D 1-3KG
2.
RUSSIAN TWISTS D 1-3KG
3.
JUMP JACK WITH PUNCH D 1-3KG AND HB
3.
HUNDREDS D 1-3KG
4.
STANDING PUSH OUT WITH PUNCH D 1-3KG AND HB (20
4.
OBLIQUE CRUNCH LEFT D 1-3KG
SEC EACH LEG)
5.
OBLIQUE CRUNCH RIGHT D 1-3KG
5.
JUMP IN / OUT SQUATS HB
6.
REVERSE CRUNCH
6.
ROLL UP / DOWN D 1-3KG AND HB
7.
SEESAW PLANKS
7.
BICYCLES
8.
SIDE PLANK CRUNCH | FEED UNDER LEFT
8.
FLUTTER KICKS
9.
SIDE PLANK CRUNCH | FEED UNDER RIGHT
9.
JUMP JACK WITH PUNCH D 1-3KG AND HB
10. BOAT HOLD D 1-3KG
10.
JUMP IN / OUT SQUATS HB
video 8 Week LEAN Transformation Guide - 32 -
3
circuit ABS & CARDIO 45 SEC ON 15 SEC RECOVERY 1.
Jump Forward | Sumo Walk Back HB
2.
Alternate Squat Step Outs HB
3.
Back Plank Push Outs HB
4.
Side Crunches 20 sec each side
5.
Speed Bicycles
6.
Toe Reaches D 1-3KG
7.
4 Point Single Leg Crunches
8.
Jump Jack with Punch D 1-3KG and HB
9.
Back Lunge x2 | Jump In / Out Squat D 1-3KG and HB
10.
Military Burpees
video 8 Week LEAN Transformation Guide - 33 -
DAY 19 and 26
CLICK HERE
FOR VIDEO
real time workout
ACTIVE RECOVERY
20 MINS
We all know what changes we want to make like eating well, exercising more, drinking more water, etc. but how can we implement these lifestyle changes and make them stick?
The answer is to make the new changes habitual. Once you have created good habits, it will be much easier to maintain your new lifestyle as the changes will seem like second nature. Here are 4 tips to turning those difficult healthy changes into easy healthy habits.
Tip 1: Start with small, achievable goals It is a fact that your initial excitement and motivation to get healthy will start to die down as your journey progresses, especially if your goals seem unattainable. To overcome this, set small, achievable goals for yourself instead of one huge one. Make your goals SMART: specific, measurable, achievable, realistic, and to a time scale.
Tip 2: Consistency is key Consistency is critical in forming habits. By completing my workouts every day at the same time, you are making it easier for the habit to form. Working out sporadically, during different days and at different times makes it nearly impossible to make this activity habitual. This is especially important at the beginning of your lifestyle overhaul when you are trying to overcome bad habits and replace them with healthy habits. Once these activities have become a normal part of your day, it is exponentially easier to stick to them.
Tip 3: Swish it A little trick from Neuro-Linguistic Programming to let go of a bad habit and form a new one is to swish. First, imagine yourself performing the bad habit, then pushing that habit aside for the new, healthy habit. Then, visualize yourself in a “highly positive state” like running without struggle. Repeat this process several times until you automatically swish before turning to a bad habit.
Tip 4: Don’t let failure send you off track Failure will happen, it is inevitable, but use it to your advantage. Learn from changes that didn’t work and retool them and try again. Make sure that your slip up is only a hiccup in your journey to a healthy lifestyle and not the end of it.
Most of all, appreciate how far you have come and be proud of yourself. The progress you have made so far, since starting your LEAN journey is incredible. I (and the rest of your LWL family) are incredibly proud of you.
Love, Lilly xx
video 8 Week LEAN Transformation Guide - 34 -
video 8 Week LEAN Transformation Guide - 35 -
CLICK HERE
DAY 20 and 27
FOR VIDEO
real time workout
RESISTANCE LEAN LEGS & BOOTY LIFT
45 MINS
EQUIPTMENT NEEDED LEAN ADJUSTABLE BAND: AB
DUMBBELLS: D 1-3KG
LEAN HIIT BAND: HB
DUMBBELLS: D 3-6KG
PILLOW OR PILATES BALL: P
CHAIR OR STEP: C
FORMAT Activation: 10 minutes | 30 seconds on each exercise Section 1: Glutes | AMRAP Superset | 7 minutes Section 2: Hamstrings | AMRAP Superset | 7 minutes Section 3: Quads | AMRAP Superset | 7 minutes Section 4: Inner Thighs | AMRAP Superset | 7 minutes Finisher: 5 minutes | 30 seconds on each exercise 30 second recovery after each section
1
activation 10 MINUTES 30 SECONDS ON EACH EXERCISE
SECTION GLUTES 7 MINUTES 30 SECONDS RECOVERY
1.
CRAB WALKS D 3-6KG
2.
DEEP SQUAT AB
3.
CRAB WALKS D 3-6KG
4.
DEEP SQUAT AB
AMRAP SUPERSET :
5.
HAMSTRING BRIDGES D 3-6KG AND AB
1.
FIRE HYDRANT X10 EACH SIDE D 3-6KG (DB IN KNEE CREASE)
6.
BRIDGE PULSE UPS D 3-6KG AND AB
2.
CURTSY LUNGE X10 EACH SIDE D 3-6KG
7.
HAMSTRING BUTTERFLY BRIDGE D 3-6KG AND AB
8.
BUTTERFLY BRIDGES D 3-6KG AND AB
9.
HAMSTRING BRIDGE WALK OUTS
10. SINGLE LEG BRIDGE (HOOKED FOOT) LEFT 11.
HAMSTRING BRIDGE WALK OUTS
12. SINGLE LEG BRIDGE (HOOKED FOOT) RIGHT 13.
KNEELING QUAD DROP BACKS
14. KNEELING QUAD DROP BACKS REPEAT 15. SQUAT TO SIDE SQUAT 16. STATIC SIDE LUNGE 17. SQUAT TO SIDE SQUAT 18.
STATIC SIDE LUNGE
19. HAMSTRING BUTTERFLY BRIDGE D 3-6KG 20. BUTTERFLY BRIDGE ON TOES
video 8 Week LEAN Transformation Guide - 36 -
2
3
SECTION
SECTION
HAMSTRINGS 7 MINUTES 30 SECONDS RECOVERY
QUADS 7 MINUTES 30 SECONDS RECOVERY
AMRAP SUPERSET :
AMRAP SUPERSET :
1.
SPLIT LEG DEADLIFT X10 EACH SIDE
1.
JUMP IN / OUT SQUAT X10 AB
2.
HAMSTRING BRIDGE SINGLE LEG X8 EACH SIDE
2.
DEEP SQUAT PUSH OUT D 3-6KG AND AB X10
4
SECTION
finisher
INNER THIGHS 7 MINUTES 30 SECONDS RECOVERY
5 MINUTES 30 SECONDS ON EACH EXERCISE
AMRAP SUPERSET :
1.
HAMSTRING BUTTERFLY BRIDE D 3-6KG AND AB
1.
INNER THIGH RAISE X20 THEN X10 PULSES EACH SIDE
2.
HAMSTRING BRIDGE PULSE OUT D 3-6KG AND AB
2.
STATIC SIDE LUNGE X12
3.
FIRE HYDRANTS LEFT AB
4.
FIRE HYDRANTS RIGHT AB
5.
SWIMMING
video 8 Week LEAN Transformation Guide - 37 -
CLICK HERE
DAY 21 and 28
FOR VIDEO
real time workout
UPPER BODY & CORE RESISTANCE
30 MINS
EQUIPTMENT NEEDED LEAN ADJUSTABLE BAND: AB
DUMBBELLS: D 1-3KG
LEAN HIIT BAND: HB
DUMBBELLS: D 3-6KG
PILLOW OR PILATES BALL: P
CHAIR OR STEP: C
FORMAT Circuit 1: Core | 10 minutes | 45 seconds on / 15 seconds recovery Circuit 2: Upper Body – Shoulders & Arms | 10 minutes | 45 seconds on / 15 seconds recovery Circuit 3: Core | 10 minutes | 45 seconds on / 15 seconds recovery Circuit 4: Upper Body – Triceps & Back | 10 minutes | 45 seconds on / 15 seconds recovery
1
2
circuit
circuit
CORE 45 SEC ON 15 SEC RECOVERY
UPPER BODY – SHOULDERS & ARMS 45 SEC ON 15 SEC RECOVERY
1.
Sit Up with Punch x2 D 1-3KG or D 3-6KG
1.
LATERAL RAISES AT 45DEG ANGLE D 1-3KG or D 3-6KG
2.
Single Leg Stretch P
2.
LATERAL RAISE D 1-3KG or D 3-6KG
3.
Toe Taps P
3.
STEERING WHEEL TWISTS D 1-3KG or D 3-6KG
4.
Dead Bugs P
4.
W BICEP CURLS D 1-3KG or D 3-6KG
5.
Roll Up / Down P (pillow in between knees)
5.
SHOULDER PRESS D 1-3KG or D 3-6KG
6.
Toe Reaches P (pillow in between feet)
6.
LYING CHEST PRESS D 1-3KG or D 3-6KG
7.
Scissors
7.
CHEST PRESS IN BRIDGE D 1-3KG or D 3-6KG
8.
Oblique Sit Up (20 sec each side)
8.
PRESS UPS D 1-3KG or D 3-6KG
9.
Side Crunch (20 sec each side)
9.
LATERAL RAISES AT 45DEG ANGLE D 1-3KG or D 3-6KG
10. Hundreds
10. STEERING WHEEL TWISTS D 1-3KG or D 3-6KG
video 8 Week LEAN Transformation Guide - 38 -
3
4
circuit
circuit
CORE 45 SEC ON 15 SEC RECOVERY
UPPER BODY – TRICEPS & BACK 45 SEC ON 15 SEC RECOVERY
1.
Oblique Crunches
1.
TRICEP RAISES D 1-3KG or D 3-6KG
2.
Russian Twists D 1-3KG or D 3-6KG
2.
TRICEP DIPS
3.
Dead Bugs D 1-3KG or D 3-6KG
3.
REVERSE HUNDREDS
4.
Bicycles
4.
BENT OVER ROWS WITH TRICEP EXTENSION D 1-3KG or
5.
Hundreds on Ball/ Pillow P
6.
Sit Ups P (Pillow in between knees)
5.
TRICEP RAISES D 1-3KG or D 3-6KG
7.
Roll Back Hold with arm opening P (Pillow in
6.
TRICEP DIPS
between knees)
7.
REVERSE HUNDREDS D 1-3KG or D 3-6KG
8.
Frog Crunches
8.
BENT OVER ROWS WITH TRICEP EXTENSION D 1-3KG or
9.
Russian Twist with Single Leg Stretch D 1-3KG or
D 3-6KG
D 3-6KG
D 3-6KG
9.
10. Crossovers
LATERAL RAISES AT 45DEG ANGLE WITH TWISTS D 1-3KG or D 3-6KG
10. STEERING WHEEL TWISTS D 1-3KG or D 3-6KG
video 8 Week LEAN Transformation Guide - 39 -
CLICK HERE
DAY 29 and 36
FOR VIDEO
real time workout
HIIT TOTAL BODY FAT BURN
45 MINS
EQUIPTMENT NEEDED LEAN ADJUSTABLE BAND: AB
DUMBBELLS: D 1-3KG
LEAN HIIT BAND: HB
DUMBBELLS: D 3-6KG
PILLOW OR PILATES BALL: P
CHAIR OR STEP: C
FORMAT Circuit 1: FAT BURN | 10 minutes | 45 seconds on / 15 seconds recovery Circuit 2: FAT BURN ABS | 10 minutes | 45 seconds on / 15 seconds recovery Circuit 3: FAT BURN LOWER BODY | 10 minutes | 45 seconds on / 15 seconds recovery Circuit 4: FAT BURN UPPER BODY | 10 minutes | 45 seconds on / 15 seconds recovery FINISHER: 5 minutes | 1 minute on each exercise 30 second recovery after each circuit
1
2
circuit
circuit
FAT BURN 45 SEC ON 15 SEC RECOVERY
FAT BURN ABS 45 SEC ON 15 SEC RECOVERY
1.
CROSS OVER JUMP SQUAT
1.
HUNDREDS D 1-3KG
2.
JUMP JACKS D 1-3KG AND HB
2.
SPEED BICYCLES
3.
SPEED BICYCLES
3.
SCISSORS (HANDS UNDER BACK)
4.
FLUTTER KICKS X10 HEEL TAPS X10 (REPEAT UNTIL END OF
4.
RUSSIAN TWISTS D 1-3KG
TIMER)
5.
SITTING SINGLE LEG STRETCH WITH BAND HB
5.
SPEED PUSH OUTS D 1-3KG AND HB
6.
ROLL UP / DOWN
6.
JUMP IN / OUT SQUATS HB
7.
HUNDREDS WITH BAND
7.
CRAB WALKS HB
8.
OBLIQUE SIT UP LEFT D 1-3KG
8.
JUMP JACKS X4 PUNCH JACKS X4 D 1-3KG AND HB
9.
OBLIQUE SIT UP RIGHT D 1-3KG
9.
JUMP IN / OUT / UP SQUATS HB
10. DEAD BUGS D 1-3KG
10. BURPEES – COUNT YOUR REPS!
video 8 Week LEAN Transformation Guide - 40 -
3
4
circuit
section
FAT BURN LOWER BODY 45 SEC ON 15 SEC RECOVERY
FAT BURN UPPER BODY 45 SEC ON 15 SEC RECOVERY
1.
Crab walks (band around feet) HB
1.
SEESAW PLANKS
2.
Speed Push Outs D 1-3KG and HB
2.
BACK PLANK LEG LIFTS
3.
Goblet Squat to Heel raise
3.
LATERAL RAISE PUMPS D 1-3KG
4.
Squat Hold on Toes & Pulse
4.
FRONT RAISE PUMPS D 1-3KG
5.
Inner Thigh Lift Right
5.
SIDE PLANK FEED UNDER LEFT D 1-3KG
6.
Inner Thigh Lift Left
6.
SIDE PLANK FEED UNDER RIGHT D 1-3KG
7.
Bridge Push Outs HB
7.
BACK PLANK TRICEP DIP
8.
Closed Feet Butterfly Bridge HB
8.
LATERAL RAISE TWISTS D 1-3KG
9.
Hamstring Bridge Pulse Out x10 Pulse Up x10 HB
9.
REVERSE HUNDREDS D 1-3KG
10. Seated Push Outs HB
10. BACK PLANK TRICEP DIP | BUTTERFLY PUSH OUT
finisher FINISHER 5 MINUTES 1 MINUTE EACH EXERCISE 1.
SIT UP REACH THROUGH HB
2.
REVERSE CRUNCH | TOE TAPS
3.
4 POINT KNEEL SHOULDER TAPS
4.
SHOULDER PRESS | INTERNAL ROTATION D 1-3KG
5.
BURPEES – COUNT YOUR REPS!
video 8 Week LEAN Transformation Guide - 41 -
CLICK HERE
DAY 30 and 37
FOR VIDEO
real time workout
PILATES TOTAL BODY SCULPT
50 MINS
EQUIPTMENT NEEDED LEAN ADJUSTABLE BAND: AB
DUMBBELLS: D 1-3KG
LEAN HIIT BAND: HB
DUMBBELLS: D 3-6KG
PILLOW OR PILATES BALL: P
CHAIR OR STEP: C
FORMAT Warm Up: 2 minutes Section 1: Core | 10 minutes | 45 seconds on / 15 seconds recovery Section 2: Booty & Legs | 20 minutes | 45 seconds on / 15 seconds recovery Section 3: Back, Shoulders & Core | 10 minutes | 45 seconds on / 15 seconds recovery
1
warm up
section
2 MINUTES
CORE 45 SEC ON 15 SEC RECOVERY
1.
Roll Back Hold and Heel Slides x8 each leg
1.
SINGLE LEG STRETCH X10
2.
Roll Back Hold with Controlled Pulse x8
2.
SCISSORS X16
3.
Roll Up / Down x4
3.
ROLL BACK CRUNCH WITH PUNCH X16 D 1-3KG
4.
ROLL BACK HOLD SPEED PUNCHES X16 D 1-3KG
5.
DEAD BUGS X20 D 1-3KG
6.
HUNDREDS X100 ARM PUMPS D 1-3KG
7.
OBLIQUE CRUNCHES RIGHT X16 D 1-3KG
8.
OBLIQUE CRUNCHES LEFT X16 D 1-3KG
9.
REVERSE CRUNCHES X10
10. FROG LEGS ROLL UP & PUNCH X10 D 1-3KG
video 8 Week LEAN Transformation Guide - 42 -
2
3
section
section
BOOTY & LEGS 45 SEC ON 15 SEC RECOVERY
BACK, SHOULDERS & CORE 45 SEC ON 15 SEC RECOVERY
SIDE WORK SERIES: COMPLETE ROUND ON LEFT SIDE, THEN
1.
REVERSE HUNDREDS X100 ARM PUMPS D 1-3KG
REPEAT ON RIGHT SIDE
2.
SWIMMING X20
1.
ELEVATED FEET CLAMS X20 HB
3.
TRICEP BACK PLANK & BUTTERFLY PUSH OUT X16 HB
2.
ELEVATED FEET CLAM PUMPS X20 HB
4.
HUNDREDS WITH BAND X100 REPS HB
3.
OPEN LEG CLAM PUMPS X20 HB
5.
SCISSORS X20
4.
FIRE HYDRANTS X20 HB
6.
HEEL TAPS X10
5.
FIRE HYDRANTS PUMPS X20 HB
7.
FLUTTER KICKS X10
6.
DONKEY KICKS X10 HB (BAND MOVED TO AROUND
8.
RUSSIAN TWISTS X10 D 1-3KG
HAMSTRING AND SHIN)
9.
RUSSIAN TWISTS WITH SINGLE LEG STRETCH X10 D 1-3KG
DONKEY KICKS PUMPS X20 HB (BAND MOVED TO AROUND
10. BOAT HOLD 30 SECONDS D 1-3KG
7.
HAMSTRING AND SHIN) 8.
ALL 4S HAMSTRING CURL X10
9.
STRAIGHT LEG DONKEY KICKS X20
10. CORNER KICKS X10 11.
CORNER KICKS PUMPS X20
12. BRIDGE WITH LEFT LEG PUSH OUT X10 HB 13.
HAMSTRING BRIDGE BENT KNEE X20 HB
14. SEATED PUSH OUTS X20 HB
video 8 Week LEAN Transformation Guide - 43 -
CLICK HERE
DAY 31 and 38
FOR VIDEO
real time workout
BOOTY RESISTANCE
45 MINS
EQUIPTMENT NEEDED LEAN ADJUSTABLE BAND: AB
DUMBBELLS: D 1-3KG
LEAN HIIT BAND: HB
DUMBBELLS: D 3-6KG
PILLOW OR PILATES BALL: P
CHAIR OR STEP: C
FORMAT Activation: 9 minutes | 50 seconds on / 10 seconds recovery Section 1 : AMRAP Superset Glutes | 5 minutes Section 2 : AMRAP Superset Hamstrings | 5 minutes Section 3 : AMRAP Superset Glutes | 5 minutes Section 4 : AMRAP Superset Glutes | 5 minutes Section 5 : AMRAP Superset Outer Glutes | 5 minutes Section 6 : AMRAP Superset Glutes | 5 minutes Finisher: 5 minutes | 1 minute on each exercise
1
activation
SECTION
CORE 50 SEC ON 10 SEC RECOVERY
GLUTES 5 MINUTES 30 SECONDS RECOVERY
1.
Alternating Curtsy Lunges
AMRAP SUPERSET :
2.
Butterfly Bridge HB
1.
CURTSY LUNGE D 3-6KG AND AB X8 EACH SIDE
3.
Bridge Hip Dips | Butterfly Push Out HB
2.
DEEP SQUAT WITH PUMP D 3-6KG AND AB X10
4.
Fire Hydrants (20 seconds each leg) HB
5.
Donkey Kicks Right HB (band around shin and hamstring)
6.
Donkey Kicks Left HB
7.
Crab Walks
8.
Deep Squat with Push Out
9.
Butterfly Bridges
video 8 Week LEAN Transformation Guide - 44 -
2
3
SECTION
SECTION
HAMSTRINGS 5 MINUTES 30 SECONDS RECOVERY
GLUTES 5 MINUTES 30 SECONDS RECOVERY
AMRAP SUPERSET :
AMRAP SUPERSET :
1.
SPLIT LEG DEADLIFT D 3-6KG
1.
DOUBLE BUTTERFLY BRIDGE X20 D 3-6KG AND AB
2.
HAMSTRING BRIDGE WALK OUT X8 D 3-6KG
2.
SIDE LEG LIFT X20 D 3-6KG AND AB
4
5
SECTION
SECTION
GLUTES 5 MINUTES 30 SECONDS RECOVERY
OUTER GLUTES 5 MINUTES 30 SECONDS RECOVERY
AMRAP SUPERSET :
AMRAP SUPERSET :
1.
DEEP SQUAT PULSE X10 D 3-6KG AND HB
1.
SIDE LEG LIFT X20 HB
2.
CRAB WALKS X12 D 3-6KG AND HB
2.
FIRE HYDRANTS X10 HB
6
SECTION
finisher
GLUTES 5 MINUTES 1 MINUTE EACH EXERCISE
FINISHER 5 MINUTES 1 MINUTE EACH EXERCISE
1 MINUTE ON EACH EXERCISE, ALTERNATING FOR 5 MINUTES
1.
Single Leg Hamstring Bridge (30 seconds each leg)
AMRAP SUPERSET :
2.
Bridge Push Outs D 3-6KG and AB
1.
HIP THRUST ON CHAIR 1 MINUTE AB AND C
3.
Butterfly Bridge D 3-6KG and AB
2.
ELEVATED FOOT BRIDGES 1 MINUTE AB AND C
4.
Corner Kicks AB (30 seconds each leg)
5.
Crab Walks (Double Band around ankles and knees) D 3-6KG, AB and HB
video 8 Week LEAN Transformation Guide - 45 -
CLICK HERE
DAY 32 and 39
FOR VIDEO
real time workout
HIIT FAT BURN & ABS
36 MINS
EQUIPTMENT NEEDED LEAN ADJUSTABLE BAND: AB
DUMBBELLS: D 1-3KG
LEAN HIIT BAND: HB
DUMBBELLS: D 3-6KG
PILLOW OR PILATES BALL: P
CHAIR OR STEP: C
FORMAT Circuit 1: Abs & Cardio | 12 minutes | 45 seconds on / 15 seconds recovery Circuit 2: Abs/Core | 12 minutes | 45 seconds on / 15 seconds recovery Circuit 3: Abs & Cardio | 12 minutes | 45 seconds on / 15 seconds recovery
1
2
circuit
circuit
ABS & CARDIO 45 SEC ON 15 SEC RECOVERY
ABS/CORE 45 SEC ON 15 SEC RECOVERY
1.
Oblique Crunch
1.
JUMP JACK X2 WITH PUNCH X2 D 1-3KG
2.
Reverse Crunch
2.
PLANK JACK X4 | MOUNTAIN CLIMBER X4
3.
Speed Punches D 1-3KG
3.
BICYCLES
4.
Hundreds D 1-3KG
4.
JUMP JACK X2 WITH PUNCH X2 D 1-3KG
5.
Dead Bugs D 1-3KG
5.
PLANK JACK X4 | MOUNTAIN CLIMBER X4
6.
Toe Taps
6.
BICYCLES
7.
Side Crunch D 1-3KG (20 seconds each side)
7.
RUSSIAN TWISTS D 1-3KG
8.
Bicycles
8.
REVERSE CRUNCH
9.
Four Point Kneel Lift Crunch
9.
JUMP JACK X2 WITH PUNCH X2 D 1-3KG
10. Side Plank Crunch Left D 1-3KG
10. PLANK JACK X4 | MOUNTAIN CLIMBER X4
11.
Side Plank Crunch Right D 1-3KG
11.
12.
Roll Up & Punch x3 D 1-3KG
12. HUNDREDS D 1-3KG
BICYCLES
video 8 Week LEAN Transformation Guide - 46 -
3
circuit ABS & CARDIO 45 SEC ON 15 SEC RECOVERY 1.
Roll Up/ Down D 1-3KG
2.
Twisted Side Crunch (20 seconds each side)
3.
Roll Back Hold with Leg Pumps (20 seconds each leg) D 1-3KG
4.
Toe Reaches D 1-3KG
5.
Scissors | Reverse Crunch
6.
Oblique Sit Up Left
7.
Oblique Sit Up Right
8.
Flutter Kicks
9.
Dead Bugs
10. Russian Twist x2 | Single Leg Crunch x2 D 1-3KG 11.
Hundreds x2
1 MINUTE: Boat Hold D 1-3KG
video 8 Week LEAN Transformation Guide - 47 -
DAY 33 and 40
CLICK HERE
FOR VIDEO
real time workout
ACTIVE RECOVERY
20 MINS
7 Quick Tips for a successful recovery First up, well done for making it this far through your LEAN Guide. You should be so proud of yourself!
1.
LISTEN TO YOUR BODY!
One of my biggest learnings from studying Physiotherapy at University, is that the human body is truly amazing. It gives us signs every minute of every single day. It’s up to us whether we listen to them or not. Some of the signs that your body is craving recovery include: Fatigue, Muscle soreness, Decreased performance - both mentally and physically. Experiencing these things is not a sign of weakness or anything to feel guilty about. This is simply your body telling you that you need to take some rest, and that is ok!
2.
Replace Lost Fluids
It is important to replace the lost fluid from exercise. Drinking plenty of water has been found to enhance recovery.
3.
Stretching
After an intense workout, gently stretching your muscles can aid recovery. See the image glossary for total body stretching recommendations.
4.
Active Recovery
Active recovery, as discussed in week one has been found to improve circulation. Improved circulation helps to promote nutrient and waste product transportation through the body. This in turn helps the muscles repair and refuel faster.
5.
Massage & Foam Rolling
These are known to be effective ways to improve circulation and in turn enhance recovery and ease muscle tension.
6.
Nutrition & Healing Foods
Refueling your energy stores after exercise is key if you want your body to recover and repair tissues. Building lean muscle will only take place if you’re fueling your body correctly. When considering muscle growth, it is important that you are consuming enough protein. Protein supplementation can often be useful. I recommend the brand Optimum Nutrition.
7.
Rest & SLEEP!
Please do not underestimate the importance of this! Your body truly is an incredible machine, but like any other, it needs to be charged. Consider your rest and sleep as your charge time. While you sleep, your body produces Growth Hormone which is largely responsible for tissue growth and repair. Make sure you’re getting enough rest and sleep to aid your recovery.
video 8 Week LEAN Transformation Guide - 48 -
video 8 Week LEAN Transformation Guide - 49 -
CLICK HERE
DAY 34 and 41
FOR VIDEO
real time workout
RESISTANCE LEAN LEGS & BOOTY LIFT
45 MINS
EQUIPTMENT NEEDED LEAN ADJUSTABLE BAND: AB
DUMBBELLS: D 1-3KG
LEAN HIIT BAND: HB
DUMBBELLS: D 3-6KG
PILLOW OR PILATES BALL: P
CHAIR OR STEP: C
FORMAT Activation: 15 minutes | 50 seconds on / 10 seconds recovery AMRAP Supersets Section 1: AMRAP Superset Hamstrings | 7 minutes Section 2: AMRAP Superset Quads | 7 minutes Section 3: AMRAP Superset Glutes | 7 minutes Section 4: AMRAP Superset Inner Thighs | 7 minutes
1
activation
SECTION
CORE 50 SEC ON 10 SEC RECOVERY
HAMSTRINGS 7 MINUTES 30 SECONDS RECOVERY
1.
Skaters
AMRAP SUPERSET :
2.
Deep Squat to Leg Lift AB
1.
SPLIT DEADLIFT X10 EACH LEG D 3-6KG
3.
Butterfly Bridge AB
2.
SINGLE LEG BRIDGE X20 EACH LEG D 3-6KG (ONE DB ON
4.
Crab Walks AB
5.
Split Leg Deadlifts Right D 3-6KG
6.
Split Leg Deadlifts Left D 3-6KG
7.
Side Leg Lift Left D 3-6KG
8.
Side Leg Lift Right D 3-6KG
9.
Butterfly Bridges D 3-6KG and AB
THE PELVIS IF ABLE)
10. Seated Push Outs AB 11.
Hamstring Bridge Walk Outs AB
12. Kneeling Quad Drop Backs 13.
Crab Walks AB
14. Deep Squat Pulse x2 AB 15. Step Outs AB
video 8 Week LEAN Transformation Guide - 50 -
2
3
SECTION
SECTION
GLUTES 7 MINUTES 30 SECONDS RECOVERY
INNER THIGHS 7 MINUTES 30 SECONDS RECOVERY
AMRAP SUPERSET :
AMRAP SUPERSET :
1.
DEEP SQUAT WITH PUSH OUT X10 D 3-6KG AND AB
1.
STATIC SIDE LUNGE SHIFTS X16 D 3-6KG
2.
FIRE HYDRANTS X20 AB
2.
INNER THIGH RAISES X20 EACH SIDE D 3-6KG
3.
GLUTE BRIDGES X10 D 3-6KG AND AB
4
SECTION BOOTY & QUADS 7 MINUTES 30 SECONDS RECOVERY AMRAP SUPERSET : 1.
KNEELING QUAD DROP BACKS X10 D 3-6KG
2.
NARROW TO WIDE SQUAT X10 D 3-6KG
video 8 Week LEAN Transformation Guide - 51 -
CLICK HERE
DAY 35 and 42
FOR VIDEO
real time workout
RESISTANCE UPPER BODY & CORE
45 MINS
EQUIPTMENT NEEDED LEAN ADJUSTABLE BAND: AB
DUMBBELLS: D 1-3KG
LEAN HIIT BAND: HB
DUMBBELLS: D 3-6KG
PILLOW OR PILATES BALL: P
CHAIR OR STEP: C
FORMAT Circuit 1: Upper Body – Shoulders & Chest | 10 minutes | 50 sec on / 10 sec recovery Circuit 2: Core | 10 minutes | 50 sec on / 10 sec recovery Circuit 3: Upper Body – Back, Triceps & Shoulders | 10 minutes | 50 sec on / 10 sec recovery Circuit 4: Core | 10 minutes | 50 sec on / 10 sec recovery Finisher: shoulders | 5 minutes | 1 minute on each exercise
1
2
circuit
circuit
UPPER BODY – SHOULDERS & CHEST 50 SEC ON 10 SEC RECOVERY
CORE 50 SEC ON 10 SEC RECOVERY
1.
Shoulder Press D 1-3KG or D 3-6KG
1.
SIT UP & PUNCH X2 D 1-3KG or D 3-6KG
2.
Lateral Raise (45 degree angle) D 1-3KG or D 3-6KG
2.
ROLL BACK HOLD & FRONT SHOULDER PUMPS D 1-3KG or
3.
Lying Chess Press D 1-3KG or D 3-6KG
4.
Press Ups
3.
OBLIQUE SIT UP & PUNCH RIGHT D 1-3KG or D 3-6KG
5.
Lateral Raise with Palm Twist D 1-3KG or D 3-6KG
4.
OBLIQUE SIT UP & PUNCH LEFT D 1-3KG or D 3-6KG
6.
Arnold Press D 1-3KG or D 3-6KG
5.
ROLL BACK SPEED PUNCHES D 1-3KG or D 3-6KG
7.
Steering Wheel Twists D 1-3KG or D 3-6KG
6.
REVERSE CRUNCH | TOE TAPS D 1-3KG or D 3-6KG
8.
Lying Bridge Chest Press D 1-3KG or D 3-6KG
7.
HUNDREDS D 1-3KG or D 3-6KG (DUMBBELLS IN BETWEEN
9.
Around The Worlds D 1-3KG or D 3-6KG
D 3-6KG
SHINS)
10. Bicep Curl | Shoulder Press D 1-3KG or D 3-6KG
8.
4 POINT CORE HOLD WITH SHOULDER TAPS
9.
CROSSOVERS
10. BOAT HOLD D 1-3KG or D 3-6KG
video 8 Week LEAN Transformation Guide - 52 -
3
4
circuit
circuit
UPPER BODY – BACK, TRICEPS & SHOULDERS
CORE 50 SEC ON 10 SEC RECOVERY
50 SEC ON 10 SEC RECOVERY
1.
Tricep Dip Back Plank with Butterfly Push Out
1.
REVERSE CRUNCHES
2.
Reverse Hundreds D 1-3KG or D 3-6KG
2.
TOE TAPS
3.
Bent Over Row & Tricep Kick Back D 1-3KG or D 3-6KG
3.
SIDE CRUNCHES (25 SECOND EACH SIDE) D 1-3KG or
4.
Fly into Shoulder Press D 1-3KG or D 3-6KG
5.
Tricep Dip Back Plank
4.
DOUBLE LEG TOE TAPS
6.
Reverse Hundreds D 1-3KG or D 3-6KG
5.
ROLL BACK HOLD LEG PUMP UP (25 SECOND EACH SIDE)
7.
Bent Over Row & Tricep Kick Back D 1-3KG or D 3-6KG
6.
ROLL UP / DOWN D 1-3KG or D 3-6KG
8.
Fly into Shoulder Press D 1-3KG or D 3-6KG
7.
SITTING SINGLE LEG STRETCH
9.
Chest Press in Bridge D 1-3KG or D 3-6KG
8.
OBLIQUE CRUNCHES
9.
HUNDREDS
D 3-6KG
10. Around the World | Front Raise D 1-3KG or D 3-6KG
10. FROG SIT UPS
finisher SHOULDERS 1 MINUTE ON EACH EXERCISE 1.
Lateral Raise D 1-3KG or D 3-6KG
2.
Steering Wheel Twists D 1-3KG or D 3-6KG
3.
Lying Chest Press D 1-3KG or D 3-6KG
4.
Reverse Hundreds D 1-3KG or D 3-6KG
5.
Shoulder Press D 1-3KG or D 3-6KG
video 8 Week LEAN Transformation Guide - 53 -
CLICK HERE
DAY 43 and 50
FOR VIDEO
real time workout
TOTAL BODY SCULPT & BURN
45 MINS
EQUIPTMENT NEEDED LEAN ADJUSTABLE BAND: AB
DUMBBELLS: D 1-3KG
LEAN HIIT BAND: HB
DUMBBELLS: D 3-6KG
PILLOW OR PILATES BALL: P
CHAIR OR STEP: C
FORMAT Circuit 1: Abs & Arms | 15 minutes | 45 seconds on / 15 seconds recovery Circuit 2: Legs & Booty | 15 minutes | 45 seconds on / 15 seconds recovery Circuit 3: total body | 15 minutes | 45 seconds on / 15 seconds recovery
1
2
circuit
circuit
ABS & ARMS 45 SEC ON 15 SEC RECOVERY
LEGS & BOOTY 45 SEC ON 15 SEC RECOVERY
1.
BANDED SINGLE LEG STRETCH HB
1.
KNEEL TO SQUAT
2.
TRICEP DIP BACK PLANK BUTTERFLY PUSH OUT HB
2.
GOBLET SQUAT D 3-6KG
3.
HUNDREDS D 1-3KG AND HB
3.
DEADLIFTS D 3-6KG
4.
HIP OPENING
4.
SIDE LUNGES RIGHT D 3-6KG
5.
ROLL BACK HOLD & PUMP OUT HB (20 SECONDS EACH
5.
SIDE LUNGES LEFT D 3-6KG
SIDE)
6.
SEATED PUSH OUTS AB
6.
RUSSIAN TWIST | CRUNCH IN
7.
BUTTERFLY BRIDGES D 3-6KG AND AB
7.
TOE REACHES
8.
CRAB WALKS * AND AB
8.
BACK PLANK WITH LEG RAISES
9.
STANDING PUSH OUTS D 3-6KG AND AB
9.
TOE TAPS
10. INNER THIGH RAISE RIGHT
10. SIT UP WITH DOUBLE ARM PUNCH D 1-3KG 11.
11.
FLY INTO SHOULDER PRESS D 1-3KG
12. SIDE LEG LIFT RIGHT D 3-6KG
12. LATERAL RAISE D 1-3KG 13.
INNER THIGH RAISE LEFT
13.
REVERSE CRUNCH TO TOE TAP
SIDE LEG LIFT LEFT D 3-6KG
14. STATIC LUNGE LEFT D 3-6KG
14. DEAD BUGS D 1-3KG
15. CURTSY LUNGES D 3-6KG
15. BOAT HOLD D 1-3KG
video 8 Week LEAN Transformation Guide - 54 -
3
circuit TOTAL BODY 45 SEC ON 15 SEC RECOVERY 1.
STATIC SIDE LUNGE TO UPRIGHT ROW D 3-6KG
2.
SIT TO KNEEL WITH SHOULDER RAISE D 3-6KG
3.
JUMPS JACKS X4 | JUMPS SQUATS X2 HB
4.
SPEED BICYCLES
5.
JUMP IN/OUT SQUATS
6.
HIGH KNEES X4 | POP SQUAT
7.
OPEN LEG CRUNCH
8.
BANDED HUNDREDS HB
9.
STATIC LUNGE RIGHT D 3-6KG
10. SIT TO KNEEL WITH SHOULDER RAISE D 3-6KG 11.
BANDED SINGLE LEG STRETCH HB
12. OBLIQUE CRUNCH D 1-3KG (20 SECONDS EACH LEG) 13.
RUSSIAN TWIST | SINGLE LEG CRUNCH
14. JUMP IN / OUT / UP 15. BURPEES – COUNT YOUR REPS!
video 8 Week LEAN Transformation Guide - 55 -
CLICK HERE
DAY 44 and 51
FOR VIDEO
real time workout
PILATES TOTAL BODY SCULPT
40 MINS
EQUIPTMENT NEEDED LEAN ADJUSTABLE BAND: AB
DUMBBELLS: D 1-3KG
LEAN HIIT BAND: HB
DUMBBELLS: D 3-6KG
PILLOW OR PILATES BALL: P
CHAIR OR STEP: C
FORMAT Warm Up Section 1: Core Section 2: Booty & Legs Section 3: Core Section 4: Full Body
1
Warm Up
section
AS PER REPITITIONS
CORE AS PER REPITITIONS
1.
IMPRINT SPINE WALK OUTS X10
1.
DEAD BUGS ON PILLOW X20 P
2.
SINGLE LEG STRETCH RIGHT X10
2.
DOUBLE LEG STRETCH ON PILLOW X16 P
3.
SINGLE LEG STRETCH LEFT X10
3.
V HOLD ON PILLOW 10 SECONDS P
4.
ROLL BACK HOLD WITH ARM OPENING X16
4.
HUNDREDS ON PILLOW X10 ARM PUMPS P
5.
ROLL BACK HOLD PULSATIONS X10
5.
DEAD BUGS X16 P
6.
OBLIQUE CRUNCH LEG X16
7.
OBLIQUE CRUNCH RIGHT X16
8.
SIDE CRUNCHES X16
9.
FROG POSITION ROLL UP/ DOWN X10
video 8 Week LEAN Transformation Guide - 56 -
2
3
section
section
BOOTY & LEGS AS PER REPITITIONS
CORE AS PER REPITITIONS
1.
Bridge on Toes with Hip Dips x16
1.
RUSSIAN TWIST X4 SINGLE LEG CRUNCH X2 D 3-6KG X8
2.
Single Leg Bridge (Hooked Foot) x8 each leg
2.
RUSSIAN TWISTS D 3-6KG X16
3.
Wide Foot Butterfly Bridge (on Toes) HB x16
3.
OBLIQUE TWIST CRUNCH RIGHT X16
4.
Bridge on Toes Pump Outs HB x20
4.
OBLIQUE TWIST CRUNCH LEFT X16
5.
Wide Foot Bridge Pump Ups HB x20
5.
HUNDREDS WITH WEIGHT IN SHINS D 3-6KG X10 ARM PUMPS
6.
Hamstring Butterfly Bridge D 3-6KG and HB x16
6.
ROLL BACK HOLD WITH ARM OPENING D 1-3KG X16
7.
Hamstring Butterfly Bridge Pump Outs D 3-6KG and
7.
ROLL BACK HOLD & PULSE D 1-3KG X16
HB x20
8.
DEAD BUGS D 1-3KG X16
Hamstring Butterfly Bridge Pump Ups D 3-6KG and
9.
REVERSE CRUNCH TO TOE TAP X16
HB x20
10. TOE TAPS X16
Butterfly Bridge on Toes D 3-6KG and HB x16
11.
8.
9.
DOUBLE LEG TOW TAPS X16
In side Lie
12. 8 CROSSOVERS X8 LOWERS AND LIFTS
10. Clam D 3-6KG and HB x16
13.
11.
HEEL TAPS X16
Forward Side Leg Lift D 3-6KG and HB x16
12. Forward Side Leg Lift Pump D 3-6KG and HB x16 Repeat on other side
4
section FULL BODY AS PER REPITITIONS Tricep Dip Back Plank with Butterfly Push Out D 3-6KG
Stomach Lie Position
x16
7.
Hip Extension Hold x10 seconds each side
2.
Back Plank Butterfly Push Out Pulse D 3-6KG x16
8.
Heel Taps x16
3.
4 Point Kneel Crunch x16
9.
Flutter Kicks x16
4.
4 Point Kneel Oblique Crunch x16
10. Swimming x16
5.
Plank Rows D 1-3KG x10 each side
11.
6.
Plank Seesaws x16
12. Boat Hold D 1-3KG 30 seconds
1.
Reverse Hundreds D 1-3KG x100 reps
video 8 Week LEAN Transformation Guide - 57 -
CLICK HERE
DAY 45 and 52
FOR VIDEO
real time workout
BOOTY RESISTANCE
45 MINS
EQUIPTMENT NEEDED LEAN ADJUSTABLE BAND: AB
DUMBBELLS: D 1-3KG
LEAN HIIT BAND: HB
DUMBBELLS: D 3-6KG
PILLOW OR PILATES BALL: P
CHAIR OR STEP: C
FORMAT Activation: 5 minutes | 1 minute each Section 1: AMRAP Superset 1 Glutes | 4 minutes Section 2: AMRAP Superset 2 Hamstrings | 4 minutes Section 3: CIRCUIT Glutes | 8 minutes | 45 seconds on / 15 seconds recovery Section 4: AMRAP Superset 3 Glutes | 5 minutes Section 5: AMRAP Superset 4 Hamstrings | 5 minutes Sections 6: CIRCUIT Glutes | 8 minutes | 45 seconds on / 15 seconds Finisher | 5 minutes | 1 minute on each exercise
1
activation
SECTION
5 MINUTES 1 MINUTE EACH EXERCISE
GLUTES 4 MINUTES 30 SECONDS RECOVERY
1.
Seated Push Outs HB
AMRAP SUPERSET :
2.
Forward Side Leg Pumps Left HB
1.
CRAB WALKS X20 D 3-6KG AND AB
3.
Side Lie Extended Lifts Left HB
2.
PUSH OUTS X20 D 3-6KG AND AB
4.
Forward Side Leg Pumps Right HB
5.
Side Lie Extended Lifts Right HB
2
SECTION HAMSTRINGS 4 MINUTES 30 SECONDS RECOVERY AMRAP SUPERSET : 1.
SPLIT LEG DEADLIFTS X8 EACH LEG D 3-6KG
2.
SINGLE LEG HAMSTRING BRIDGES X10 EACH LEG
video 8 Week LEAN Transformation Guide - 58 -
3
4
SECTION
SECTION
GLUTES 45 SEC ON 15 SEC RECOVERY
GLUTES 4 MINUTES 30 SECONDS RECOVERY
1.
FIRE HYDRANTS LEFT HB
AMRAP SUPERSET :
2.
FIRE HYDRANTS RIGHT HB
1.
CURTSY LUNGE X8 EACH SIDE D 3-6KG AND AB
3.
HAMSTRING BUTTERFLY BRIDGES D 3-6KG AND AB
2.
STATIC LUNGE X8 EACH SIDE D 3-6KG AND AB
4.
CLOSED FEET BUTTERFLY BRIDGE D 3-6KG AND AB
5.
CLAMS RIGHT AB
6.
CLAMS LEFT AB
7.
HAMSTRING BRIDGE PUMP UPS AB
8.
SQUAT (COME HALF WAY UP ONLY) D 3-6KG AND AB
5
6
SECTION
SECTION
HAMSTRINGS 4 MINUTES 30 SECONDS RECOVERY
GLUTES 45 SEC ON 15 SEC RECOVERY
AMRAP SUPERSET :
1.
SEATED PUSH OUT HB
1.
HAMSTRING BRIDGE WALK OUTS X10
2.
CLOSED FEET BUTTERFLY BRIDGE D 3-6KG AND AB
2.
HOOKED LEG HAMSTRING BRIDGES X10 EACH SIDE
3.
FORWARD SIDE LEG CIRCLES LEFT (20 SECONDS EACH DIRECTION) D 3-6KG
4.
FORWARD SIDE LEG CIRCLES RIGHT (20 SECONDS EACH DIRECTION) D 3-6KG
finisher 5 MINUTES 1 MINUTE EACH EXERCISE 1.
BUTTERFLY BRIDGE ON TOES AB
2.
TOUCHING FEET BUTTERFLY BRIDGE AB
3.
DEEP SQUAT HOLD HEEL RAISES AB
4.
CRAB WALKS AB (BAND AROUND ANKLES)
5.
FIRE HYDRANTS (30 SECONDS EACH SIDE) AB
5.
CRAB WALKS D 3-6KG AND AB
6.
SIDE LUNGES D 3-6KG AND AB
7.
STOMACH LIE FLUTTER KICKS
8.
DEEP SQUAT & PUSH OUT D 3-6KG AND AB
video 8 Week LEAN Transformation Guide - 59 -
CLICK HERE
DAY 46 and 53
FOR VIDEO
real time workout
HIIT FAT BURN & CORE
35 MINS
EQUIPTMENT NEEDED LEAN ADJUSTABLE BAND: AB
DUMBBELLS: D 1-3KG
LEAN HIIT BAND: HB
DUMBBELLS: D 3-6KG
PILLOW OR PILATES BALL: P
CHAIR OR STEP: C
FORMAT Circuit 1: Abs & Cardio | 10 minutes | 45 seconds on / 15 seconds recovery Circuit 2: Fat Burn | 10 minutes | 45 seconds on / 15 seconds recovery Circuit 3: Abs & Cardio | 10 minutes | 45 seconds on / 15 seconds recovery Finisher: 2 minutes | 30 seconds on each exercise 1 minute recovery after each circuit
1
2
circuit
circuit
ABS & CARDIO 45 SEC ON 15 SEC RECOVERY
FAT BURN 45 SEC ON 15 SEC RECOVERY
1.
ROLL BACK HOLD & ARM OPENING D 1-3KG AND HB
1.
JUMP LUNGES X3
2.
HUNDREDS HB
2.
JUMP JACKS WITH PUNCHES D 1-3KG AND HB
3.
FLUTTER KICKS
3.
SPEED BICYCLES
4.
JUMP JACKS D 1-3KG AND HB
4.
PLANK JACK | COMMANDO
5.
CRAB WALKS HB
5.
CURTSY LUNGES
6.
HIGH KNEE RUNNING
6.
STANDING PUSH OUTS D 1-3KG AND HB
7.
HUNDREDS D 1-3KG (WEIGHT IN BETWEEN SHINS)
7.
JUMP JACKS WITH PUNCHES D 1-3KG AND HB
8.
POP SQUATS
8.
SINGLE LEG STRETCH HB
9.
SIT UP PUNCH X2
9.
PLANK JACK | COMMANDO
10. SIDE PLANK FEED UNDER LEFT D 1-3KG
10. BURPEES – COUNT YOUR REPS!
video 8 Week LEAN Transformation Guide - 60 -
3
circuit
finisher
ABS & CARDIO 45 SEC ON 15 SEC RECOVERY
2 MINUTES 30 SECONDS ON EACH EXERCISE
1.
SIDE PLANK FEED UNDER RIGHT D 1-3KG
1.
HUNDREDS FEET DOWN D 1-3KG
2.
ROLL UP AND PUNCH X2
2.
HUNDREDS STRAIGHT LEG
3.
REVERSE CRUNCH INTO DOUBLE LEG STRETCH
3.
HUNDREDS WITH CRUNCHES
4.
CROSSOVERS
4.
HUNDREDS BOAT HUNDREDS
5.
SINGLE LEG SIT UP (20 SECONDS EACH LEG)
6.
4 POINT KNEEL SINGLE LEG CRUNCH
7.
DEAD BUGS
8.
ROLL UP / DOWN D 1-3KG
9.
ROLL BACK HOLD WITH LEG PUMP (20 SECONDS EACH LEG)
10. BOAT HOLD D 1-3KG
video 8 Week LEAN Transformation Guide - 61 -
DAY 47 and 54 ACTIVE RECOVERY
CLICK HERE
FOR VIDEO
real time workout
20 MINS
protein pancakes - a healthy high protein snack we should all try!
BEING HEALTHY IS A LIFESTYLE CHOICE, RIGHT? STAYING ON TRACK WITH YOUR HEALTH AND FITNESS GOALS UNFORTUNATELY REQUIRES WAY MORE THAN JUST WORKING OUT. NUTRITION PLAYS A KEY ROLE IN THIS. I’M A MASSIVE BELIEVER THAT LIVING A HEALTHY LIEFTYLE THAT IS MAINTAINABLE IS THE KEY TO HAPPINESS.
Serves 4 pancakes Prep/ Cooking time: 3 mins
INGREDIENTS: flour of your choice - 1/2 a cup coconut milk (or milk of your choice) - 1/2 cup egg whites - 2 Chia seeds - 1 Tbsp Linwoods milled organic mix (or superfood mix of your choice) - 1 Tbsp (heaped) Optimum Nutrition Vanilla Protein of your choice- 1 serving
METHOD 1.
Mix flour and a 1/4 cup of coconut milk in a large mixing bowl
2.
Add chia seeds and Superfoods mix, before adding 2 egg whites
3.
Whisk until a smooth texture forms
4.
Add remainder of coconut milk and whisk
5.
Heat 1 tsp of coconut oil in a small frying pan
6.
Once warm (but not steaming), pour mixture to form a pancake
7.
Allow to cook until golden brown and flip
8.
Serve your pancake with toppings of your choice.
video 8 Week LEAN Transformation Guide - 62 -
video 8 Week LEAN Transformation Guide - 63 -
CLICK HERE
DAY 48 and 55
FOR VIDEO
real time workout
RESISTANCE LEAN LEGS & BOOTY LIFT
45 MINS
EQUIPTMENT NEEDED LEAN ADJUSTABLE BAND: AB
DUMBBELLS: D 1-3KG
LEAN HIIT BAND: HB
DUMBBELLS: D 3-6KG
PILLOW OR PILATES BALL: P
CHAIR OR STEP: C
FORMAT Activation: 10 minutes | 50 seconds on / 10 seconds recovery Section 1: Inner Thighs | AMRAP Superset | 7 minutes Section 2: Hamstrings | AMRAP Superset | 7 minutes BONUS Section 3: Glutes | AMRAP Superset | 5 minutes 30 seconds Section 4: Quads | AMRAP Superset | 7 minutes Finisher: 5 minutes | 1 minute on each exercise 30 second recovery after each section
1
activation
SECTION
50 SEC ON 10 SEC RECOVERY
INNER THIGHS 7 MINUTES 30 SECONDS RECOVERY
1.
FIRE HYDRANTS LEFT HB
AMRAP SUPERSET :
2.
FIRE HYDRANTS RIGHT HB
1.
STATIC LUNGE LUNGE X8 EACH LEG D 3-6KG
3.
SEATED PUSH OUTS HB
2.
INNER THIGH RAISE X10 PLUS X10 PUMPS (EACH LEG)
4.
BRIDGE HIP DIPS TO BUTTERFLY PUSH OUT HB
5.
BRIDGE PUMP UPS HB
6.
INNER THIGH RAISE LEFT
7.
INNER THIGH RAISE RIGHT
8.
GOBLET SQUAT WITH HEEL RAISE
9.
CRAB WALKS HB
10. STATIC SIDE LUNGE SHIFTS
video 8 Week LEAN Transformation Guide - 64 -
2
3
SECTION
SECTION
GLUTES 7 MINUTES 30 SECONDS RECOVERY
INNER THIGHS 5 MINUTES 30 SECONDS 30 SECONDS RECOVERY
AMRAP SUPERSET :
AMRAP SUPERSET :
1.
DEEP SQUAT WITH PUSH OUT X10 D 3-6KG AND AB
1.
STATIC SIDE LUNGE SHIFTS X16 D 3-6KG
2.
FIRE HYDRANTS X20 AB
2.
INNER THIGH RAISES X20 EACH SIDE D 3-6KG
3.
GLUTE BRIDGES X10 D 3-6KG AND AB
4
SECTION BOOTY & QUADS 5 MINUTES 30 SECONDS RECOVERY AMRAP SUPERSET : 1.
KNEELING QUAD DROP BACKS X10 D 3-6KG
2.
NARROW TO WIDE SQUAT X10 D 3-6KG
video 8 Week LEAN Transformation Guide - 65 -
CLICK HERE
DAY 49 and 56
FOR VIDEO
real time workout
RESISTANCE UPPER BODY & CORE
45 MINS
EQUIPTMENT NEEDED LEAN ADJUSTABLE BAND: AB
DUMBBELLS: D 1-3KG
LEAN HIIT BAND: HB
DUMBBELLS: D 3-6KG
PILLOW OR PILATES BALL: P
CHAIR OR STEP: C
FORMAT Circuit 1: Upper Body | 15 minutes | 50 sec on / 10 sec recovery Circuit 2: Core & Upper Body | 15 minutes | | 50 sec on / 10 sec recovery Circuit 3: Abs | 15 minutes | | 50 sec on / 10 sec recovery
1
2
circuit
circuit
UPPER BODY 50 SEC ON 10 SEC RECOVERY
CORE & UPPER BODY 50 SEC ON 10 SEC RECOVERY
1.
LATERAL RAISE (45 DEGREE ANGLE) D 1-3KG
1.
ROLL UP & PUNCH UP D 1-3KG
2.
LATERAL RAISE D 1-3KG
2.
ROLL BACK HOLD SPEED PUNCHES D 1-3KG
3.
LYING CHEST PRESS IN BRIDGE D 1-3KG
3.
HUNDREDS D 1-3KG
4.
TRICEP DIPS
4.
ROLLS UP & PUNCH X2 D 1-3KG
5.
SHOULDER PRESS D 1-3KG
5.
HUNDREDS (WEIGHT IN BETWEEN SHINS) D 1-3KG
6.
TRICEP KICK BACKS D 1-3KG
6.
REVERSE HUNDREDS D 1-3KG
7.
SHOULDER PRESS | INTERNAL ROTATION D 1-3KG
7.
SIDE PLANK CRUNCH | FEED UNDER – LEFT D 1-3KG
8.
LYING CHEST AROUND THE WORLD D 1-3KG
8.
RUSSIAN TWIST | PUNCH UP D 1-3KG
9.
STEERING WHEELS D 1-3KG
9.
SIDE CRUNCHES D 1-3KG
10. TRICEP RAISES
10.
SIDE PLANK CRUNCH | FEED UNDER – RIGHT D 1-3KG
11.
FRONT RAISE WITH AROUND THE WORLD D 1-3KG
11.
REVERSE CRUNCH | SCISSORS
12. FRONT RAISE D 1-3KG
12.
SIT UP WITH PUNCH X2 D 1-3KG
13.
LYING CHEST PRESS IN BRIDGE D 1-3KG
13.
REVERSE HUNDREDS D 1-3KG
14.
TRICEP DIPS
14.
4 POINT KNEEL HOLD
15.
LATERAL RAISE (45 DEGREE ANGLE) D 1-3KG
15. RUSSIAN TWISTS D 1-3KG
video 8 Week LEAN Transformation Guide - 66 -
3
circuit ABS 50 SEC ON 10 SEC RECOVERY 1.
Roll Back Hold with Single Leg Crunch D 1-3KG
2.
Roll Up / Down & Punch D 1-3KG
3.
Roll Up / Down (weight as close to head as possible) D 1-3KG
4.
Toe Taps
5.
Reverse Crunch | Toe Taps
6.
Scissors
7.
Frog Roll Up / Down D 1-3KG
8.
Oblique Crunch Left D 1-3KG
9.
Oblique Crunch Right D 1-3KG
10. Dead Bugs D 1-3KG 11.
Crossovers
12. Roll Back Hold & Row D 1-3KG 13.
Hundreds D 1-3KG
14. Boat Hold D 1-3KG 15. Boat Hold Repeat – Can you straighten your legs?!
video 8 Week LEAN Transformation Guide - 67 -
- you’ve made it to the end of the lean guide -
congratulations! watch the video
video 8 Week LEAN Transformation Guide - 68 -
- over 100 exercises in one place -
exercise glossary Listed below are the key exercises featured in the LEAN Guide, with demonstrations.
4 Point Hold modifications 4 Point Hold/Kneel & Crunch (or Single Leg Crunch) Crunch knee towards elbow, alternate legs
4 Point Hold/Kneel Oblique Crunch Crunch knee across to opposite elbow, alternate sides
4 Point Hold/Kneel with Shoulder Taps Lift the hand to tap the opposite shoulder, alternate sides (try to keep hips as stable as possible)
4 Point Hold/Kneel Step Outs Step foot out to the side tapping the toe on the floor and back. Alternate legs.
video 8 Week LEAN Transformation Guide - 69 -
4 Point Kneel Donkey Kicks modifications Corner Kicks Lift the leg with a bent knee and flexed foot. Pump up at a 45-degree angle. Keep your core tight
4 Point Kneel Hamstring Curls Bend and straighten at the knee keeping the foot flexed and core tight.
4 Point Kneel Up and Overs With a straight leg, raise the leg up and over in an arc position
4 Point Kneel Straight Leg Donkey Kicks Straighten and the knee and flex the foot. Lift the leg up and down, leading with the heel. Be sure not to jerk through the back. Core tight
Air skipping
Alternate Squat Step Outs
video 8 Week LEAN Transformation Guide - 70 -
Arnold Press
Around The Worlds
modifications Around the World | Front Raise Take your hands behind your head, before pushing them out in front into the front raise position (palms facing down). Then draw them back in and repeat.
video 8 Week LEAN Transformation Guide - 71 -
Back Lunge x2 | Jump In / Out Squat
Back Plank with Butterfly Push Out (or called Back Plank Push Outs)
modifications Back Plank Leg Lifts Transfer your bodyweight onto one side, pull the core in tight and straighten one leg out. Hold for up to 10 seconds and then change side. To progress: try a straight leg back plank.
Back Plank Tricep Dip Bend through the elbows to hit the triceps. Straighten back out and then thrust the pelvis upwards, whist squeezing the glutes
Back Plank Tricep Dip | Butterfly Push Out As Back Plank Tricep Dip, but add a butterfly push out at the top of the hip thrust.
Back Plank with Adduction Place a pillow in between the legs and squeeze the inner thighs together as you raise the pelvis up
video 8 Week LEAN Transformation Guide - 72 -
Bent Over Row
modifications Bent Over Rows with Tricep Extension Slightly hinge at the hips, bending the body weight forward. Squeeze the shoulder blades together as you row. Then straighten at the elbows to hit the triceps. Return back to starting position and repeat
Bicep Curls
Bicep Curl | Shoulder Press
video 8 Week LEAN Transformation Guide - 73 -
Bicycles
Boat Hold
Bridge
modifications Bridge on Toes with Hip Dips (or called Bridge Single Leg Hip Dips) High on the toes with the feet in close to the bottom. Dip one hip down, then thrust back up again squeezing the glutes. Repeat on the other side. This can be done on your toes or with your flat feet.
video 8 Week LEAN Transformation Guide - 74 -
Bridge Pump Ups Keeping the glutes engaged (squeezed) and tailbone tucked under thrust the pelvis up and down in a series on small pump ups.
Bridge Push Outs (or Bridge Pump/Pulse Outs) Keeping the glutes engaged (squeezed) and tailbone tucked under push the knees in and out in a series on small pump outs. Try with a LEAN band
Burpees
Butterfly Bridges
modifications Butterfly Bridge on Toes Repeat as above but on your toes.
Butterfly Bridge Single Hip Dip Dip one hip down, then thrust back up again, before pushing out into a butterfly bridge. Repeat on the other side.
Butterfly Bridge | Closed Feet (or called Closed Feet Butterfly Bridge) Place the feet touching together, and the complete butterfly bridge.
video 8 Week LEAN Transformation Guide - 75 -
Chair Hip Thrusts (or called Hip Thrust on Chair)
Chest Press in Bridge
Commando Planks
video 8 Week LEAN Transformation Guide - 76 -
Clams
Crab Walks
Cross Over Jump Squat
video 8 Week LEAN Transformation Guide - 77 -
Crossovers
Curtsy Lunge
modifications Curtsy Lunge to Squat Step foot behind into curtsy lunge, then straight into a squat. Alternate sides
Dead Bugs
video 8 Week LEAN Transformation Guide - 78 -
Deadlift
Deep Squat
modifications Deep Squat | Heel Raise Hold strong in the squat position, core tight and chest open. Raise you heels and lower.
Deep Squat Hold & Push Out Hold strong in the squat position, core tight and chest open. Push out against the resistance of the band
Deep Squat Pulse Hold strong in the squat position, core tight and chest open. Pulse the body up and down a few inches
Deep Squat to Side Leg Lift From squat position, push up through the heels and raise one leg out to the side. Alternate legs
Deep Squat & Side Crunch From squat position, push up through the heels and raise one leg crunching it into the waist. Alternate legs
video 8 Week LEAN Transformation Guide - 79 -
Double Leg Stretch
modifications Double Leg Toe Taps Keep your lower back flat, lower both feet together to touch the floor and back up again.
Elevated Feet Bridge
Fire Hydrants
video 8 Week LEAN Transformation Guide - 80 -
Flutter Kicks
modifications Flutter Kicks (Stomach Lie Position) or called Reverse Flutter Kicks Lie on your stomach and squeeze your glute muscles as you lift your legs off the floor. With flexed feet, flutter the legs up and down
Fly into Shoulder Press
Forward Side Leg Lift
video 8 Week LEAN Transformation Guide - 81 -
Froggers
Frog Position
modifications Frog Crunches With the feet touching, and knees apart, crunch your body upwards, reaching the hands through towards your feet
Frog Bridge Pulse Ups With the feet touching, and knees apart, lift the pelvis upwards into a bridge.
Frog Position Roll Up / Down (or Frog sit Ups) With the feet touching and knees apart, roll the body up into sitting and slowly back down again
video 8 Week LEAN Transformation Guide - 82 -
Front Raises
modifications Front Raise Hold Lift the weight in front of your body, draw your shoulder blades down and in and hold.
Goblet Squat
modifications Goblet Squat | Heel Raise From the Goblet Squat position raise and lower the heels
Half Burpees
video 8 Week LEAN Transformation Guide - 83 -
Hamstring Bridge Move your feet a little away from your butt. Dig the heels into the mat and raise you toes before lifting the pelvis upwards. Squeeze the glutes at the top and lower.
modifications Hamstring Bridge Pulse Outs or Pulse Up From the hamstring bridge position, pulse the hips upwards (or outwards) squeezing the glute muscles
Hamstring Bridge Walk Outs From the hamstring bridge position, with the heels digging in, walk the feet away from the body and back in.
Heel Taps
modifications Heel Taps (Stomach Lie Position) Start lying on your stomach. Squeeze your glutes and lift your legs up off the floor. With flexed feet, tap the heels together.
video 8 Week LEAN Transformation Guide - 84 -
High Knee Running
modifications High Knee Runs x4 | Pop Jump 4 high knee runs on each leg, reach the hands to the floor and then jump upwards
Hip Extension Hold (stomach lie position)
Hip Opening
video 8 Week LEAN Transformation Guide - 85 -
Hundreds
modifications Hundreds with band (or called Banded Hundreds) Place the band around your knees, keep the pressure on, pushing out against the band, as you pump your arms up and down
Hundreds with weight in legs Place the dumbbell balancing in between your shins. In table top position (90 degrees at the knees and the hips) pump the arms.
Imprinted Spine Walk Outs
Inner Thigh Bridges
video 8 Week LEAN Transformation Guide - 86 -
Inner Thigh Lift / Raises
Jump Forward | Sumo Step Back
Jump Squats
video 8 Week LEAN Transformation Guide - 87 -
Jump In / Out Squats
modifications Jump In / Out Squat & Punch As you jump your feet out, punch across the body with (or without) a light weight.
Jump In / Out / Up Squats After completing the jump out squat, jump up high, then repeat In / Out / Up.
Jump Jacks
modifications Jump Jack x4 | High Knees x4 After 4 jump jacks, run on the spot with high knees for 4 each side.
Jump Jack Punch As your feet jump outwards, punch across your body (with or without a weight).
Jump Jack x4 | Punch Jack x2 Combine Jump Jacks with Punch Jacks.
video 8 Week LEAN Transformation Guide - 88 -
Kick-Throughs
Kneel to Squat
Kneeling Quad Drop Backs (or called Quads Kneeling Drop Back)
video 8 Week LEAN Transformation Guide - 89 -
Kneel Sit to Shoulder Press (or called Sit to Kneel with Shoulder Raise)
Lateral Raises
modifications Lateral Raise at 45deg angle Complete lateral raise with our arms forward at a 45 degree angle.
Lateral Raise Hold Twists With the arms up twist the palms up and down (With or without weights).
Lateral Raise pulsations With the arms up lift and lower them with small pulses (With or without weights).
Lateral Raise Small Circles With the arms up draw small circles (With or without weights).
video 8 Week LEAN Transformation Guide - 90 -
Lying Chest Press
Lying Chest Around the World
Modified Clam (Open, Straighten, Touch Feet, Touch Knees)
modifications Modified Clam - Open Leg Clam Pumps Once you have opened the clam position, straighten the upper leg. With a strong raised upper leg, pump it up and down.
video 8 Week LEAN Transformation Guide - 91 -
Narrow to Wide Squat
modifications Narrow Squat Pulse x4 Wide Squat Pulse x4 Pulse in a low squat with the legs close together for 4, then widen the legs and repeat for 4
Narrow Squat with Pillow
Oblique Crunch
video 8 Week LEAN Transformation Guide - 92 -
Oblique Sit Up
Open Leg Crunch
Plank Jacks
modifications Plank Jack Commandos Jump the feet in and out, then lower down onto your forearms and back up again.
Plank Jack | Jump Jack After completing your plank jacks, jump up into standing and complete a standing jump jack.
video 8 Week LEAN Transformation Guide - 93 -
Plank Jacks x 4 | Mountain Climbers x4 After completing your plank jacks, run the knees towards the chest for 4 repetitions each side.
Plank Rows Place the weight in one hand. With a stable back and engaged core, row the arm backwards, squeezing the shoulder blades together and lower.
Pop Squats
Press Up
Reverse Hundreds
video 8 Week LEAN Transformation Guide - 94 -
Reverse Crunch | Toe Tap
Roll Back Hold & Crunch
modifications Roll Back Hold | Arm Opening In a core hold position, open one arm out at a time, following the hand with your eyes, rotating through the trunk.
Roll Back Hold & Front Shoulder Pumps In a core hold position, bring your arms in front of you and pump them up and down (With or without weights).
Roll Back Hold | Heel Slides In a core hold position, with bent knees, slide one heel away from the body and back, repeat on the other side.
Roll Back Hold & Leg Pump In a core hold position with straight legs. Lift one leg up a few inches, and with a flexed foot pump the leg up and down.
Roll Back Hold & Row In a core hold position, turn the palms downwards and row the arms back towards the chest, squeezing the shoulder blades together (With or without weights).
video 8 Week LEAN Transformation Guide - 95 -
Roll Up / Down
modifications Roll Up & Punch (or called Sit Up with Punch) x2 As you sit up from lying, punch the weights across the body, one at a time, rotating through the waist.
Reverse Lunges
video 8 Week LEAN Transformation Guide - 96 -
Russian Twists
modifications Russian Twist | Punch Up In between each twist, punch the arms up to the sky (with or without weight)
Russian Twist | Single Leg Stretch As you rotate the hands and body in one direction, the opposite leg straightens out (with or without weight)
Scissors
modifications Scissors | Reverse Crunch Place the hands underneath the lower back/ glutes. Lift into a reserve crunch, driving the knees towards the chest, followed by a single leg scissor, and repeat
video 8 Week LEAN Transformation Guide - 97 -
Seated Push Outs
Seesaw Planks
Shoulder Press
video 8 Week LEAN Transformation Guide - 98 -
Shoulder Press | Internal Rotation
Shuffle Lunge x3 and Hold
Side Crunch
video 8 Week LEAN Transformation Guide - 99 -
Side Leg Lift
modifications Side Leg Circles In a side lie position, move the upper leg as far forward as possible and draw some small circles with the foot
Side Leg Lift in Extension In a side lie position, take the upper leg backwards leading with the heel. From there, pump the leg up and down to hit the Glute Max.
Side Lunge
Side Lunge | Centre Squat | Side Lunge
video 8 Week LEAN Transformation Guide - 100 -
Side Plank Crunch
modifications Side Plank Crunch | Feed Under In the side plank position of your choice, crunch the upper leg towards the elbow, then feed the arm under the waist (with or without a weight)
Side Plank Feed Under In the side plank position of your choice, feed the arm under the waist (with or without a weight). Remember to follow your hand with your eyes to rotate your core.
Single Leg Hamstring Bridge (or called Single Leg Glute Bridge)
modifications Single Leg Bridge (Hooked Foot) (or called Hamstring Bridge- Hooked Leg) Lift one leg and hook the ankle over the opposite knee. From there, lift the pelvis up and down
Single Leg Hamstring Bridge Bent Knee Lift one leg and with a bent knee, lift the pelvis up and down
Single Leg Bridge Lower/Lift Lift one leg out straight. Keep the pelvis as still and level as possible. Slowly lower the leg down towards the floor and back up again. Then thrust the pelvis upwards
video 8 Week LEAN Transformation Guide - 101 -
Single Leg Deadlift
Single Leg Stretch
Sitting Single Leg Stretch with Band
video 8 Week LEAN Transformation Guide - 102 -
Sit Up with Double Arm Punch
Sit Up Reach Through
Skaters
video 8 Week LEAN Transformation Guide - 103 -
Ski Jumps
Static Lunge
Static Side Lunge
video 8 Week LEAN Transformation Guide - 104 -
Steering Wheel Twists
Speed Bicycles
Speed Punches in Core Hold
video 8 Week LEAN Transformation Guide - 105 -
Speed Push Outs
modifications Step Outs With (or without) the band around your knees, step each leg outwards, one at a time. Try to keep the other leg strong and stable.
Standing Push Out with Punch
Squat butt to chair
video 8 Week LEAN Transformation Guide - 106 -
Static Side Lunge to Upright Row
Swimming
Toe Reaches
video 8 Week LEAN Transformation Guide - 107 -
Toe Taps
modifications Toe Taps on Pillow (or Pilates Ball) Repeat the same exercise but instead on a pillow or pilates ball to make it more challenging.
Tricep Dips
modifications Tricep Dip in Back Plank with Butterfly Push Out Once you have completed your tricep dip, thrust the pelvis upwards and outwards, pushing out against the band (band above knees or without).
Tricep Raises
video 8 Week LEAN Transformation Guide - 108 -
Tricep Push Up
Twisted Side Crunch
V hold
video 8 Week LEAN Transformation Guide - 109 -
Wide Foot Bridge Pump Ups
stretches Hamstrings
Quad
Spine
Glutes
Calf
Core
video 8 Week LEAN Transformation Guide - 110 -
Neck
Neck
Shoulders
Shoulders
Wrists
video 8 Week LEAN Transformation Guide - 111 -
Inner Thighs
Worship
Back
Hip Flexor
video 8 Week LEAN Transformation Guide - 112 -
YOU MADE IT! A huge congratulations for making it to the end of your 8 Week LEAN Transformation Guide. To say I’m proud of you is the biggest understatement ever! I have been in the with you, every single step of the way, I know it got tough at times, but what incredible progress you’ve made. This is not the end! This Guide is now yours forever. You can repeat it as many times as you like, and your #LWL community are always here to support you! Please don’t forget to update me and the rest of the familia on how you’ve got on with your transformation by posting your pictures and tagging us on Instagram and in our Facebook Group. Instagram: @leanwithlilly @lillysabri Facebook Group: Lean With Lilly Guides Love you loads, Lilly xx
video 8 Week LEAN Transformation Guide - 113 -