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Training Guide
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STRETCH POST STRETCH
A quick stretch routine you can Post stretch routine after your
do before your workout workout
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TRAINING GUIDE
PRE AND POST
WORKOUT MEALS Print or save to your phone to
use ad a guidline. Videos are on
What to eat before and after your the challenge page when logged
workout into your account
STRETCH
Perform a quick warm up routine before you stretch (3-5 minutes)
Breathe from your stomach during sets. This will allows you to
take in more breath and fill your diaphragm. Breathing during
exercise will help you increase your sets and performance.
Back Attack
There is only one HIIT workout included with the challenge. For
more routines, visit BrittneBabe.com to purchase the Sweat it
Off Bundle Program
HIIT Workout
Booty Pump
For Weight Loss, Perform the HIIT
Routine after your training. No HIIT for
Maintenance and Weight Gain today.
• Abduction
• Abduction in Bridge
• Side to Side Squat
• Standing Side Leg Kick (both legs)
• Skater Floor Touch
• Alternating Bent Toe Touch - High Knee
Touch
• Squat - Alternating Toe Touch POST WORKOUT MEAL
• Static High Kick
HIIT Workout
• Front Raise
• Underhand Slight Cross Body
Front Raise
• Standing Chest Press to Side
Extension
• Lying Chest Around the World
• Lying Dumbbell Rest POST WORKOUT MEAL
• Bicep Curls
• Dead Push Up - Alternating
Crunch
Perform 10 of each exercise
with a 15-30 second break in between
HIIT Workout
• Kneeling Fly
• Alt. Bent Pull
• Single Leg Deadlift Lunge (both
sides)
• Bridge Hold Hammer
• Hollow Hold Crunch
• Plank Row Back POST WORKOUT MEAL
• T Extension
HIIT Workout
Booty Workout
For Weight Loss, Perform the HIIT
Routine after your training. No HIIT for
Maintenance and Weight Gain today.
• Hammer Curls
• Bicep curl with alt press
• Pushup to Inchworm
• Alt. Narrow to Wide Curl
• Sitting Tricep Dip with Leg Up
• Push Up - 10 Jumping Jacks
• Dumbbell Roll Up POST WORKOUT MEAL
HIIT Workout
HIIT Workout
Booty Pump
Arms
For Weight Loss, Perform the HIIT
Routine after your training. No HIIT for
Maintenance and Weight Gain today.
• Kneel Up
• Lateral Bend w/ Lateral Lunges
and Overhead Reach
• Static Windmill
• Kneeling Arm Leg Extension
• Rocking Plank
POST WORKOUT MEAL
• Up, Down Plank to Donkey Kick
• 5 Push Up - 10 Jumping Jacks
HIIT Workout