THICC 2.0 home guide

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WEEK 1

LOWER BODY

DAY ONE

WARM UP: Run or Brisk Walk | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise

GOBLET SQUAT 1. 2. 3.

|

SETS: 4

|

REPS: 12

Begin exercise with your feet slightly wider than shoulder-width Holding a dumbbell like a goblet, with both hands directly beneath the chin, perform a squat ensuring your chest stays up throughout the movement Push through the whole foot to return to the starting position

CIRCUIT 1 1. 2.

4.

Separate your feet at the distance of a running stride with your chest tall Sink down until your front knee is at 90-degrees - keep most of your weight in your front leg Pause at the bottom for 1 second before pushing through your front foot to come return to the starting position Repeat on the other leg

1. 2. 3. 4.

Begin the exercise with your feet slightly wider than hip-width Squat down until your thighs are parallel to the ground Explosively jump as high as possible while maintaining body tension Control your landing whilst maintaining momentum, and repeat

1.

Begin with one foot on the box, with both feet shoulder-width apart and your body facing forwards Hold a dumbbell in each hand and engage your core - this is the starting position With all the weight in your front leg, push straight up, keeping a slight bend forward at your hips Slowly return to the starting position, making sure your knee is in line with your middle toe and doesn’t bend too far forwards Complete desired amount of repetitions before changing legs

3.

SPLIT SQUATS SETS: 4 | REPS: 10 each leg

SQUAT JUMPS SETS: 4 | REPS: 12

2. 3. 4. 5. STEP UPS (DUMBBELLS) SETS: 4 | REPS: 10 each leg

HOME: THICC IS BACK

2

WEEK 1

LOWER BODY

DAY ONE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 1. 2. 3. 4.

Place the booty band just above your knees Lift your leg as high as possible while maintaining hip stability and core tension pause at the top Slowly lower your leg, but stop just before the ground and raise it again for the next rep If you don’t have a booty band, perform fire hydrants with a straight leg

BOOTY BAND FIRE HYDRANTS SETS: 4 | REPS: 15 each leg

1. 2. 3. 4.

Secure a resistance band around your thighs close to your knees, with your feet slightly wider than shoulder-width Sink down in a squat until your knees are at 90-degrees, and pulse slightly up and down for the required amount of time Keep your chest up and actively push against the band to keep your knees out over your toes - you should feel your glutes need to work hard in order to achieve this If you don’t have a booty band, just do normal bodyweight pulse squats

BOOTY BAND PULSE SQUATS SETS: 4 | REPS: 15

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

3

WEEK 1

UPPER & CORE

DAY TWO

WARM UP: Run or Brisk Walk | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise

DUMBBELL STANDING SHOULDER PRESS | SETS: 4 | REPS: 10 1. 2. 3.

Stand with a dumbbell in each hand, held to your shoulders Press the arms straight above your head towards the ceiling Slowly lower the dumbbells back to your shoulders

CIRCUIT 1 1. 2. 3.

Hold a dumbbell in each hand beside your hips with palms facing forward Curl the dumbbells up towards your shoulders, squeezing the biceps Slowly lower back down

1.

Hold your dumbbells with a neutral grip, with your knees slightly bent, glutes squeezed and your upper body hinged forward to about 45-degrees Raise the dumbbells out to the side as wide as possible, while maintaining a slight elbow bend and squeezing your shoulder blades together Slowly lower the dumbbells back to the starting position and repeat - avoid using momentum

DUMBBELL BICEP CURL SETS: 4 | REPS: 12

2. 3.

REVERSE FLYS SETS: 4 | REPS: 10

CIRCUIT 2 1. 2. 3.

Begin exercise on hands and feet (use knees if it’s too difficult) By bending the arms, slowly lower yourself towards the ground until your arms are at 90 degrees Push through your whole hand to extend back to the starting position before repeating the movement

PUSHUPS SETS: 4 | REPS: 8

HOME: THICC IS BACK

4

WEEK 1

UPPER & CORE

DAY TWO

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 3 1. 2.

Begin exercise with forearms and feet on the ground, ensuring that you are pushing through your shoulders with your core activated and your glutes squeezed Hold this position for the suggested amount of time

PLANK SETS: 4 | TIME: 45 seconds

1. 2. 3.

On the floor lean your upper body slightly back and lift your feet off the ground while holding a medicine ball, kettlebell or dumbbell Twist the medicine ball from side to side, touching either side of your hip while keeping your legs as still as possible Twist slowly and focus on using all of your core and keeping your back straight twisting to both sides is 1 rep

RUSSIAN TWISTS SETS: 4 | REPS: 12 each side

1. 2. 3.

Lay down on your back, with your feet slightly raised and hands beside your hips Complete the movement by quickly alternating your legs, but maintaining control and tension throughout the exercise Do NOT rest in between reps

FLUTTER KICKS SETS: 4 | REPS: 40 each side

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

5

WEEK 1

LOWER BODY WITH BOOTY FINISHER

DAY THREE

WARM UP: Run or Brisk Walk | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3. 4.

Stand with your feet shoulder-width apart and the dumbbells resting against your thighs. Keep your arms straight and upper back engaged Push your hips back and slowly hinge forwards at the hips, lowering the dumbbells while keeping them in contact with your legs Only go as low as you can with a straight back! Come back up by pushing your hips forwards and maintaining core and glute engagement Ensure your core is braced and your glutes are engaged the whole time, stop if you feel pain in your lower back

STRAIGHT LEG DEADLIFT (DUMBBELLS) SETS: 4 | REPS: 10

1. 2. 3.

Begin standing tall with feet slightly narrower than hip-width, holding a dumbbell in each hand With your left leg, step back and behind the left leg and sink down until your back leg is just above the floor Push back to the starting position and repeat for the left leg - this is 1 rep

CURTSY SQUATS (DUMBBELLS) SETS: 4 | REPS: 10 each leg

CIRCUIT 2 1. 2. 3. 4.

Place the resistance band under both feet, and over your shoulders so you are wearing it like a backpack Slowly hinge forward from your hips as far as you can while keeping a straight back - pause here for 1 second Slowly come back up while controlling with your glutes If you don’t have a resistance band, simply do it bodyweight with your hands crossed behind your head

GOOD MORNINGS WITH RESISTANCE BAND SETS: 4 | REPS: 10

1. 2. 3. 4.

Lie with your back on the floor and feet supported on the exercise ball Lift your hips off the floor, using your arms for support, until there is a straight line between your shoulders and feet While keeping your hips up, draw your feet towards your glutes as much as possible Slowly straighten your legs while keeping your hips up and repeat

HAMSTRING CURLS (EXERCISE BALL) SETS: 4 | REPS: 8

HOME: THICC IS BACK

6

WEEK 1

LOWER BODY WITH BOOTY FINISHER

DAY THREE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 3 1. 2. 3. 4. 5.

Place the booty band just above your knees, lie down on your back, bend the knees up towards the glutes, and move your feet apart until the band is tight While keeping the band tight, lift your hips as high as possible and pause for 2 seconds Slowly lower your hips back to the ground For an extra challenge, at the top of the bridge slightly externally rotate your knees to get a deep glute burn If you don’t have a booty band, perform normal glute bridge

BOOTY BAND BRIDGE SETS: 4 | REPS: 15

1. 2. 3.

Secure a resistance band around your thighs close to your knees, with your feet wide enough so there is tension on the band Rotate your knees as wide as possible and pause, forcing your glutes to engage Slowly bring your knees back together and repeat, keeping tension on the band at all times

BOOTY BAND SEATED ABDUCTORS SETS: 4 | REPS: 20

1. 2. 3. 4.

Begin exercise on hands and one knee, with the opposite leg stretched out to the side in line with your hips Push out of your shoulders to engage your back and engage your core Lift your extended leg as high as possible while maintaining hip stability and core tension - pause at the top Slowly lower your leg, but stop just before the ground and raise it again for the next rep

FIRE HYDRANTS (STRAIGHT LEG) SETS: 4 | REPS: 10 each leg

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

7

WEEK 1

OPTIONAL CHALLENGE DAY

DAY FOUR

WARM UP: Run or Brisk Walk | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3. 4.

Stand with your feet shoulder-width apart and the dumbbells resting against your thighs. Keep your arms straight and upper back engaged Push your hips back and slowly hinge forwards at the hips, lowering the dumbbells while keeping them in contact with your legs Only go as low as you can with a straight back! Come back up by pushing your hips forwards and maintaining core and glute engagement Ensure your core is braced and your glutes are engaged the whole time, stop if you feel pain in your lower back

STRAIGHT LEG DEADLIFTS (DUMBBELLS) SETS: 3 | REPS: 10

1. 2. 3.

Stand with a dumbbell in each hand, in front of your body with palms facing you Bring the elbows out wide and dumbbells up towards your chest Lower the arms back down towards your hips

DUMBBELL UPRIGHT ROW SETS: 3 | REPS: 12

1.

2.

3.

BENT OVER ROW (DUMBBELLS)

STEP UPS (DUMBBELLS)

BOOTY BAND SQUATS

SETS: 3 | REPS: 12

SETS: 3 | REPS: 12 each leg

SETS: 3 | REPS: 20

Hold your dumbbells with a neutral grip, with your knees slightly bent, glutes squeezed and your upper body hinged forward to about 45-degrees Pull the dumbbells towards you while keeping your elbows close to your sides and squeezing your shoulder blades together (T-Rex arms) Slowly lower the dumbbells, until your arms are straight

1. 2. 3. 4.

5.

HOME: THICC IS BACK

Begin with one foot on the box, with both feet shoulder-width apart and your body facing forwards Hold a dumbbell in each hand and engage your core - this is the starting position With all the weight in your front leg, push straight up, keeping a slight bend forward at your hips Slowly return to the starting position, making sure your knee is in line with your middle toe and doesn’t bend too far forwards Complete desired amount of repetitions before changing legs

1.

2. 3.

4.

Secure a resistance band around your thighs close to your knees, with your feet slightly wider than shoulder-width Sink down in a squat until your knees are at 90-degrees Keep your chest up and actively push against the band to keep your knees out over your toes - you should feel your glutes need to work hard in order to achieve this If you don’t have a booty band, just do normal bodyweight squats

8

WEEK 1

UPPER & CORE

DAY FIVE

WARM UP: Run or Brisk Walk | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3.

Lie on a flat bench or on a mat on the floor, with a dumbbell in each hand. Elbows are out wide at a 90 degree angle Press the dumbbells straight up above your chest towards the ceiling Slowly lower back to the starting position

1. 2. 3.

Hold a dumbbell in each hand beside your hips with palms facing forward Curl the dumbbells up towards your shoulders, squeezing the biceps Slowly lower back down

DUMBBELL CHEST PRESS SETS: 4 | REPS: 10

DUMBBELL BICEP CURL SETS: 4 | REPS: 12

CIRCUIT 2 1. 2. 3.

Begin lying flat on your stomach with arms and legs stretched out straight Squeeze your glutes, then while keeping your arms and legs straight, lift them as high as possible - hold this position for 2 seconds and lower then repeat Ensure you keep your glutes squeezed, core engaged and arms by your ears the whole time

SUPERMANS SETS: 4 | REPS: 10

1. 2. 3.

Bring hands shoulder-width apart on the bench and step feet out in front of you Keeping the back close to the bench, slowly lower body towards the ground Keep elbows pointing behind you, pause just before you hit the ground and then push back to starting position without resting on bench

BENCH TRICEP DIPS SETS: 4 | REPS: 10

HOME: THICC IS BACK

9

WEEK 1

UPPER & CORE

DAY FIVE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 4 1. 2. 3. 4.

Start in the dish hold shape with arms straight in front of you Using your abs, lift your chest and knees simultaneously so that you are almost in a tuck shape Slowly lower to the dish shape and hold for 1 second before starting the next rep Make the tuck up as smooth as possible to maximize core engagement

1. 2. 3.

Start in the dish hold shape with hands interlocked behind your head Lift your chest and right elbow to your left knee, keeping the right leg straight Slowly return to the dish shape before repeating on the other side - this is 1 rep

1.

While laying on your back, lift your chest and feet off the ground so you are in a hollow shape Ensure your chin is slightly tucked, feet are squeezed together and your core is engaged Hold this shape for the required amount of time

TUCK UPS SETS: 3 | REPS: 12

DISH BICYCLES SETS: 3 | REPS: 10 each side

2. 3.

DISH HOLD SETS: 3 | TIME: 20 seconds

HOME: THICC IS BACK

10

WEEK 1

LOWER BODY & OPTIONAL CARDIO

DAY SIX

WARM UP: Run or Brisk Walk | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3.

Place the booty band just above your knees with your shoulders on a bench and your knees at 90-degrees Push your hips up as high as possible and squeeze your glutes while keeping your knees pressed out against the band, and hold for 2 seconds Slowly lower to the bottom ensuring you keep your knees out to maximize glute engagement

HIP THRUSTS (BOOTY BAND) SETS: 4 | REPS: 12

1. 2. 3. 4.

Using a bench (or the floor), place 1 leg straight out to the side Lift your leg up as high as possible, then twist it in an arc behind you as far as you can without twisting your hips Slowly return to the starting position before the next rep, controlling with your glute Repeat for the other leg when you have completed all your reps

RAINBOWS SETS: 4 | REPS: 10 each leg

HOME: THICC IS BACK

11

WEEK 1

LOWER BODY & OPTIONAL CARDIO

DAY SIX

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2

1.

2. 3.

BOOTY BAND SEATED ABDUCTORS

BOOTY BAND SQUATS

BOOTY BAND PAUSE SQUATS

SETS: 4 | REPS: 15

SETS: 4 | REPS: 15

SETS: 4 | REPS: 15

Secure a resistance band around your thighs close to your knees, with your feet wide enough so there is tension on the band Rotate your knees as wide as possible and pause, forcing your glutes to engage Slowly bring your knees back together and repeat, keeping tension on the band at all times

1.

2. 3.

4.

Secure a resistance band around your thighs close to your knees, with your feet slightly wider than shoulder-width Sink down in a squat until your knees are at 90-degrees Keep your chest up and actively push against the band to keep your knees out over your toes - you should feel your glutes need to work hard in order to achieve this If you don’t have a booty band, just do normal bodyweight squats

1.

2.

3.

4.

Secure a resistance band around your thighs close to your knees, with your feet slightly wider than shoulder-width Sink down in a squat until your knees are at 90-degrees, and pause in this position for 5-seconds each rep Keep your chest up and actively push against the band to keep your knees out over your toes - you should feel your glutes need to work hard in order to achieve this If you don’t have a booty band, just do normal bodyweight paused squats

OPTIONAL FINISHER 1. 2. 3.

Either run or walk at a brisk pace so that you would find it difficult to have a conversation Continue at this pace for the required amount of time If this pace becomes too difficult, slow down and walk until you feel comfortable to pick up the pace again

RUN OR BRISK WALK SETS: 1 | TIME: 20 minutes

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

12

WEEK 1

REST DAY OR YOGA

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 – 3 times COMPLETE EACH EXERCISE IN TURN 1. 2. 3. 4. 5.

Stand straight with your feet together, keeping your spine tall and straight Inhale and sweep your hands over your head and join the palms Press the feet into the floor firmly, engage your core and pull the navel close to the spine Keep the legs active and squeeze your buttocks Tilt your head and gaze at your fingertips

TADASANA SETS: 3 | HOLD FOR: 10 seconds

1. 2. 3. 4. 5. 6.

Inhale and come up and release your arms. Turn both feet to the front Exhale and place both the palms on the floor, stretching out the fingers, and pressing the palms firmly into the floor Walk your left foot and align it parallel to the right. Separate your feet as wide as your hips Push your heels close to the floor while the tailbone moves close to the ceiling. Lengthen your spine as much as possible without rounding the upper back Adjust the alignment to stack your shoulders over your wrists, and while pressing the palms firmly into the floor, allow your chest to come close to the thighs Hold this posture

DOWNWARD FACING DOG SETS: 3 | HOLD FOR: 10 seconds

1. 2. 3. 4. 5. 6.

Move onto all fours, your knees stacked under your hips and wrists under your shoulders Keeping the legs where they are, walk forward with your hands Gently rest the forearms on the floor with your palms flat on the floor Lift your pelvis up while chest moves closer to the floor Gazing at a point in front of you and breathing deeply, hold the posture for 60 seconds Inhale and come back to the starting position

EXTENDED PUPPY POSE SETS: 3 | HOLD FOR: 10 seconds

HOME: THICC IS BACK

13

WEEK 1

REST DAY OR YOGA

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 – 3 times 1. 2. 3. 4. 5. 6.

LIZARD POSE

7. 8.

SETS: 3 | HOLD FOR: 10 seconds

1. 2. 3. 4. 5. 6. 7.

Straighten your right leg so that your toes are facing the mat Exhale and place your right foot outside the right palm Bend the right knee to allow the right thigh to come parallel to the floor. Turn your right foot outward to make a 45-degree angle with your torso, and adjust the alignment so that the front ankle and knee are stacked Straighten your left leg allowing your hips to sink closer to the floor Pushing your right thigh to the right with your right palms, roll your shoulder blades away from the ears to bring them closer to each other Press your left palm into the floor, straightening the left elbow to lift your chest higher Straighten your torso and lift your chest up Place the back knee on the floor and extend your toes back if you find the above version challenging

Straighten your forearms to come into Downward Facing Dog pose. Tuck your toes and lift the heels away from the floor Inhale and lift your right leg to the ceiling. Exhale and place it in between your palms Inhale and straighten your torso, lifting the arms to the ceiling Keeping your spine straight, engage the core, and tuck your tailbone close to the spine Sink your hips lower, adjusting the front knee to stack over the front ankle Place your left palm next to your right foot and lift the right arm to the ceiling Keeping the back leg straight, hold the posture, gazing at your fingertips

LOW LUNGE TWIST SETS: 3 | HOLD FOR: 10 seconds

1. 2. 3. 4. 5.

Rest your back knee on the floor and extend the toes backwards Bend the left knee and bring the left foot close to your left glute Hold your left toes with your left hand, flexing the toes towards the torso Rest your right forearm on the right elbow, engage the core, front thigh, and gently arch back, pushing your chest forward Gaze forward and hold the pose

MODIFIED ONE LEGGED KING PIGEON SETS: 3 | HOLD FOR: 10 seconds

HOME: THICC IS BACK

14

WEEK 2

LOWER BODY

DAY ONE

WARM UP: Run or Brisk Walk | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 GOBLET SQUAT 1. 2. 3.

|

SETS: 4

|

REPS: 15

Begin exercise with your feet slightly wider than shoulder-width Holding a dumbbell like a goblet, with both hands directly beneath the chin, perform a squat ensuring your chest stays up throughout the movement Push through the whole foot to return to the starting position

CIRCUIT 2 1. 2. 3.

Hold a dumbbell in each hand by your sides. Step one foot back about a foot, with the heel raised, ensuring the knees and toes are pointing forwards Bend at the knees, lowering the body until the back knee just hovers above the ground Press through the feet and extend the legs to return to the starting position. Perform all reps on one leg, then repeat on the other side

SPLIT SQUATS (DUMBBELLS) SETS: 4 | REPS: 12 each leg

1. 2. 3.

Secure a resistance band just above your ankles Raise your top leg as high as possible and pause at the top for 1 second, before slowly lowering The goal is to keep the band under tension the whole time so your glutes should be burning!

BOOTY BAND SIDE LYING LEG RAISES SETS: 4 | REPS: 12 each leg

1. 2. 3. 4.

Bring feet together and the booty band to above knees From standing position, jump your feet out to shoulder width apart and lower down to a squat position Chest upright, core engaged, knees should not be tracked in front of toes From squat position, jump feet back together and lower down into a narrow squat. Repeat motion

IN OUT SQUAT JUMPS (BOOTY BAND) SETS: 4 | REPS: 15

HOME: THICC IS BACK

2

WEEK 2

LOWER BODY

DAY ONE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 3 1. 2. 3. 4. 5.

Begin with one foot on the box, with both feet shoulder-width apart and your body facing forwards Hold a dumbbell in each hand and engage your core - this is the starting position With all the weight in your front leg, push straight up, keeping a slight bend forward at your hips Slowly return to the starting position, making sure your knee is in line with your middle toe and doesn’t bend too far forwards Complete desired amount of repetitions before changing legs

STEP UPS (DUMBBELLS) SETS: 4 | REPS: 15 each leg

1. 2. 3. 4.

Secure a resistance band around your thighs close to your knees, with your feet slightly wider than shoulder-width Sink down in a squat until your knees are at 90-degrees, and pause in this position Keep your chest up and actively push against the band to keep your knees out over your toes - you should feel your glutes need to work hard in order to achieve this If you don’t have a booty band, just do normal bodyweight squat hold

BOOTY BAND SQUAT HOLD SETS: 4 | TIME: 30 seconds

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

3

WEEK 2

UPPER & CORE

DAY TWO

WARM UP: Run or Brisk Walk | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise

DUMBBELL STANDING SHOULDER PRESS | SETS: 4 | REPS: 12 1. 2. 3.

Stand with a dumbbell in each hand, held to your shoulders Press the arms straight above your head towards the ceiling Slowly lower the dumbbells back to your shoulders

CIRCUIT 1 1. 2. 3.

Hold a dumbbell in each hand beside your hips with palms facing forward Curl the dumbbells up towards your shoulders, squeezing the biceps Slowly lower back down

1.

Hold your dumbbells with a neutral grip, with your knees slightly bent, glutes squeezed and your upper body hinged forward to about 45-degrees Raise the dumbbells out to the side as wide as possible, while maintaining a slight elbow bend and squeezing your shoulder blades together Slowly lower the dumbbells back to the starting position and repeat - avoid using momentum

DUMBBELL BICEP CURL SETS: 4 | REPS: 15

2. 3.

REVERSE FLYS SETS: 4 | REPS: 12

CIRCUIT 2 1. 2. 3.

Begin exercise on hands and feet (use knees if it’s too difficult) By bending the arms, slowly lower yourself towards the ground until your arms are at 90 degrees Push through your whole hand to extend back to the starting position before repeating the movement

PUSHUPS SETS: 4 | REPS: 10

HOME: THICC IS BACK

4

WEEK 2

UPPER & CORE

DAY TWO

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 3 1. 2.

Begin exercise with forearms and feet on the ground, ensuring that you are pushing through your shoulders with your core activated and your glutes squeezed Hold this position for the suggested amount of time

PLANK SETS: 4 | TIME: 45 seconds

1. 2. 3. 4.

Begin exercise lying on your back with your knees at 90 degrees Crunch upwards, twisting one elbow to the opposite knee while extending the opposite leg and briefly pause Slowly repeat with opposite elbow and knee, controlling each movement with your abs Completing both sides is 1 rep

BICYCLES SETS: 4 | REPS: 12 each side

1. 2. 3.

Lay flat on your back with your arms up straight, knees bent and hips at 90-degrees Slowly lower your right leg and left arm towards the ground while keeping your other arm and leg as still as possible. Maintain abdominal engagement the whole time, and avoid arching your lower back Pause at the end for 1 second before slowly returning and repeating for the other side - this is 1 rep

DEAD BUG SETS: 4 | REPS: 6 each side

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

5

WEEK 2

LOWER BODY WITH BOOTY FINISHER

DAY THREE

WARM UP: Run or Brisk Walk | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3. 4.

Lift your right leg straight behind you as you lower your upper body towards the floor, holding a dumbbell in each hand. There should be a straight line from your shoulders to your right foot Pause at the bottom for a second before hinging from your hips to come back up to the top Control the entire movement with your left glute, ensure core engagement and avoid twisting Repeat for the other leg once you have completed all your reps

SINGLE LEG DEADLIFT SETS: 4 | REPS: 12 each leg

1. 2. 3.

Begin standing tall with feet slightly narrower than hip-width, holding a dumbbell in each hand With your left leg, step back and behind the left leg and sink down until your back leg is just above the floor Push back to the starting position and repeat for the left leg - this is 1 rep

CURTSY SQUATS (DUMBBELLS) SETS: 4 | REPS: 12 each leg

CIRCUIT 2 1. 2. 3. 4.

Stand with your feet shoulder-width apart and the dumbbells resting against your thighs. Keep your arms straight and upper back engaged Push your hips back and slowly hinge forwards at the hips, lowering the dumbbells while keeping them in contact with your legs Only go as low as you can with a straight back! Come back up by pushing your hips forwards and maintaining core and glute engagement Ensure your core is braced and your glutes are engaged the whole time, stop if you feel pain in your lower back

STRAIGHT LEG DEADLIFT (DUMBBELLS) SETS: 4 | REPS: 12

1. 2. 3. 4.

Lie with your back on the floor and feet supported on the exercise ball Lift your hips off the floor, using your arms for support, until there is a straight line between your shoulders and feet While keeping your hips up, draw your feet towards your glutes as much as possible Slowly straighten your legs while keeping your hips up and repeat

HAMSTRING CURLS (EXERCISE BALL) SETS: 4 | REPS: 10

HOME: THICC IS BACK

6

WEEK 2

LOWER BODY WITH BOOTY FINISHER

DAY THREE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 3 1. 2. 3. 4.

Stand with your feet turned out and wider than shoulder-width Pushing your hips back, and bending at the knees, sink to 90-degrees. Make sure you keep your back strong and tall Pause at the bottom, before driving through your feet and returning to the starting position Ensure your core is braced, chest is up and your glutes are engaged the whole time

SUMO SQUATS SETS: 4 | REPS: 20

1. 2. 3.

Place one foot on a bench and lift your hips up as high as possible forming a straight line from your shoulders to your knee Squeeze your glutes and slowly lower, controlling using your glute Repeat for the required number of repetitions before repeating on the other leg

SINGLE SKY BRIDGE SETS: 4 | REPS: 10 each leg

1. 2. 3.

Place the booty band just above your knees with your shoulders on a bench and your knees at 90-degrees Push your hips up as high as possible and squeeze your glutes while keeping your knees pressed out against the band, and hold for 2 seconds Slowly lower to the bottom ensuring you keep your knees out to maximize glute engagement

HIP THRUSTS (BOOTY BAND) SETS: 4 | REPS: 20

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

7

WEEK 2

OPTIONAL CHALLENGE DAY

DAY FOUR

WARM UP: Run or Brisk Walk | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3. 4.

With a dumbbell in each hand, place 1 foot on a bench behind you, so the ball of your foot is supported. Ensure your feet are parallel and slightly narrower than hip-width Bend your front knee to 90-degrees as you lower your back knee towards the floor Push through your front foot to return to the starting position, ensuring your chest stays tall Repeat the same number of reps on the other leg

ELEVATED SPLIT SQUAT SETS: 3 | REPS: 12 each leg

1. 2. 3. 4.

Bring shoulders over hands and feet together in raised plank - ensure back is flat and core is engaged Place one dumbbell in center of the body in line with the chest on the ground From raised plank position, pick one dumbbell up and draw elbow towards side of the body. Focus on gently drawing your shoulder blades together Lower arm back down to the floor and repeat on other side. Alternate between sides

PLANK RENEGADE ROWS SETS: 3 | REPS: 8 each arm

1. 2.

3.

LATERAL RAISES

DOUBLE PUMP WALKING LUNGES

SQUAT JUMPS

SETS: 3 | REPS: 12

SETS: 3 | REPS: 10 each leg

SETS: 3 | REPS: 15

Begin with a dumbbell in each hand, resting them against your hips With your arms straight (but with a soft elbow) slowly raise your arms sideways until they are in line with your shoulders Pause at the top for 1 second before slowly lowering back down

1.

2.

3.

HOME: THICC IS BACK

While holding a dumbbell in each hand, lunge forwards on one leg, stopping just before your back knee touches the ground Add an extra half rep by coming back up halfway, then lowering back to the bottom of the lunge before stepping forwards Lunge forwards with your opposite foot this time, alternating legs, adding an extra half rep each time and ensuring your hips stay level

1. 2. 3. 4.

Begin the exercise with your feet slightly wider than hip-width Squat down until your thighs are parallel to the ground Explosively jump as high as possible while maintaining body tension Control your landing whilst maintaining momentum, and repeat

8

WEEK 2

UPPER & CORE

DAY FIVE

WARM UP: Run or Brisk Walk | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3.

Lie on a flat bench or on a mat on the floor, with a dumbbell in each hand. Elbows are out wide at a 90 degree angle Press the dumbbells straight up above your chest towards the ceiling Slowly lower back to the starting position

DUMBBELL CHEST PRESS SETS: 4 | REPS: 15

1. 2. 3.

Hold your dumbbells with a neutral grip, with your knees slightly bent, glutes squeezed and your upper body hinged forward to about 45-degrees Pull the dumbbells towards you while keeping your elbows close to your sides and squeezing your shoulder blades together (T-Rex arms) Slowly lower the dumbbells, until your arms are straight

BENT OVER ROW (DUMBBELLS) SETS: 4 | REPS: 12

CIRCUIT 2 1. 2. 3.

Hold your dumbbells with a neutral grip, with your knees slightly bent, glutes squeezed and your upper body hinged forward to about 45-degrees Raise the dumbbells out to the side as wide as possible, while maintaining a slight elbow bend and squeezing your shoulder blades together Slowly lower the dumbbells back to the starting position and repeat - avoid using momentum

REVERSE FLYS SETS: 4 | REPS: 12

1. 2. 3.

Bring hands shoulder-width apart on the bench and step feet out in front of you Keeping the back close to the bench, slowly lower body towards the ground Keep elbows pointing behind you, pause just before you hit the ground and then push back to starting position without resting on bench

BENCH TRICEP DIPS SETS: 4 | REPS: 10

HOME: THICC IS BACK

9

WEEK 2

UPPER & CORE

DAY FIVE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 4 1. 2. 3. 4.

Begin exercise lying on your back with your knees at 90 degrees Crunch upwards, twisting one elbow to the opposite knee while extending the opposite leg and briefly pause Slowly repeat with opposite elbow and knee, controlling each movement with your abs Completing both sides is 1 rep

BICYCLES SETS: 4 | REPS: 12 each side

1. 2. 3. 4. 5.

Lie flat on your back, with feet firmly on the ground and knees bent Lift shoulders off the mat, and tuck the chin towards the chest. Hover shoulders off the ground and reach one hand towards the same ankle Tap the outside ankle and then return back to starting position Alternate between left and right side Stop and rest head back on the ground between reps if you getting any discomfort in your neck

OBLIQUE SIDE TOE TOUCHES SETS: 4 | REPS: 12 each side

1. 2. 3.

Lay on your back holding dumbbells straight above your shoulders Engage your core and while keeping your legs straight, lift your legs towards the dumbbells, pausing at the top Slowly lower your legs stopping them just before the ground and repeat for the next rep - ensure the dumbbells stay as still as possible

DUMBBELL LEG RAISES SETS: 4 | REPS: 15

HOME: THICC IS BACK

10

WEEK 2

LOWER BODY & OPTIONAL CARDIO

DAY SIX

WARM UP: Run or Brisk Walk | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3.

Place the booty band just above your knees with your shoulders on a bench and your knees at 90-degrees Push your hips up as high as possible and squeeze your glutes while keeping your knees pressed out against the band, and hold for 2 seconds Slowly lower to the bottom ensuring you keep your knees out to maximize glute engagement

HIP THRUSTS (BOOTY BAND) SETS: 4 | REPS: 15

1. 2. 3. 4.

With a dumbbell in each hand, place 1 foot on a bench behind you, so the ball of your foot is supported. Ensure your feet are parallel and slightly narrower than hip-width Bend your front knee to 90-degrees as you lower your back knee towards the floor Push through your front foot to return to the starting position, ensuring your chest stays tall Repeat the same number of reps on the other leg

ELEVATED SPLIT SQUAT SETS: 4 | REPS: 10 each leg

HOME: THICC IS BACK

11

WEEK 2

LOWER BODY & OPTIONAL CARDIO

DAY SIX

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2

1.

2. 3. 4. 5.

BOOTY BAND BRIDGE

CRAB WALKS (DUMBBELL)

CURTSY SQUATS (DUMBBELLS)

SETS: 4 | REPS: 15

SETS: 4 | REPS: 10 each way

SETS: 4 | REPS: 10 each leg

Place the booty band just above your knees, lie down on your back, bend the knees up towards the glutes, and move your feet apart until the band is tight. While keeping the band tight, lift your hips as high as possible and pause for 2 seconds Slowly lower your hips back to the ground For an extra challenge, at the top of the bridge slightly externally rotate your knees to get a deep glute burn If you don’t have a booty band, perform normal glute bridge

1. 2.

3.

With a single dumbbell held against your chest, sink down into a squat with your feet together While keeping low in your squat, take a large step to one side, then step with your other foot to bring your feet back together Repeat for the same leg, covering as much distance as possible, before switching legs to go the other way

1. 2.

3.

Begin standing tall with feet slightly narrower than hip-width, holding a dumbbell in each hand With your reft leg, step back and behind the left leg and sink down until your back leg is just above the floor Push back to the starting position and repeat for the left leg - this is 1 rep

OPTIONAL FINISHER 1. 2. 3.

Either run or walk at a brisk pace so that you would find it difficult to have a conversation Continue at this pace for the required amount of time If this pace becomes too difficult, slow down and walk until you feel comfortable to pick up the pace again

RUN OR BRISK WALK SETS: 1 | TIME: 20 minutes

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

12

WEEK 2

REST DAY OR YOGA

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 – 3 times COMPLETE EACH EXERCISE IN TURN 1. 2. 3. 4. 5.

Stand straight with your feet together, keeping your spine tall and straight Inhale and sweep your hands over your head and join the palms Press the feet into the floor firmly, engage your core and pull the navel close to the spine Keep the legs active and squeeze your buttocks Tilt your head and gaze at your fingertips

TADASANA SETS: 3 | HOLD FOR: 10 seconds

1. 2. 3. 4. 5. 6.

Stand straight with feet separated hip width Inhale and swing your arms overhead, aligned with ears Interlace your fingers and turn your palms up Exhale, bend to the right, opening the chest to the left. Keep the hips squared to the front Hold for 30 seconds, breathing deeply Inhale and come back to the center before repeating on the other side

TRIYAK TADASANA SETS: 3 | HOLD FOR: 5 seconds each side

1. 2. 3. 4. 5. 6.

Stand with your feet separated about 3 feet wide. Slightly turn the toes inward Place your palms on your waist, exhale and fold forward, pushing the hips back and lengthening the spine Once in position, hold the big toe of each foot using your thumb, middle and index fingers, thumb resting on top of the big toe Let the head come close to the floor Engage the core and hold the posture, breathing deeply, for 90 seconds Place your palms on the waist, bend your knees slightly, inhale and straighten your torso. Exhale and slightly backbend

FORWARD BEND SETS: 3 | HOLD FOR: 10 seconds

HOME: THICC IS BACK

13

WEEK 2

REST DAY OR YOGA

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 – 3 times 1. 2. 3. 4. 5. 6.

HAND TO BIG TOE POSE

7. 8.

SETS: 3 | HOLD FOR: 5 seconds each side

1. 2. 3. 4. 5. 6.

Straighten your right leg so that your toes are facing the mat Exhale and place your right foot outside the right palm Bend the right knee to allow the right thigh to come parallel to the floor. Turn your right foot outward to make a 45-degree angle with your torso, and adjust the alignment so that the front ankle and knee are stacked Straighten your left leg allowing your hips to sink closer to the floor Pushing your right thigh to the right with your right palms, roll your shoulder blades away from the ears to bring them closer to each other Press your left palm into the floor, straightening the left elbow to lift your chest higher Straighten your torso and lift your chest up Place the back knee on the floor and extend your toes back if you find the above version challenging

After completing Tadasana, exhale, and place both palms on the floor slightly in front of your feet Shift your weight onto your right foot and lift your left leg up as high as possible behind you Walk your hands closer to the balancing foot and bring your torso as close to your balancing leg as possible Square your hips, tuck your chin to the chest and relax your neck and shoulders. Hold for 30 seconds Inhale, release the leg and come back to standing position before repeating for the other leg

STANDING SPLITS SETS: 3 | HOLD FOR: 5 seconds each side

1. 2. 3. 4. 5. 6.

Inhale and come up and release your arms. Turn both feet to the front Exhale and place both the palms on the floor, stretching out the fingers, and pressing the palms firmly into the floor Walk your left foot and align it parallel to the right. Separate your feet as wide as your hips Push your heels close to the floor while the tailbone moves close to the ceiling. Lengthen your spine as much as possible without rounding the upper back Adjust the alignment to stack your shoulders over your wrists, and while pressing the palms firmly into the floor, allow your chest to come close to the thighs Hold this posture

DOWNWARD FACING DOG SETS: 3 | HOLD FOR: 10 seconds

1. 2. 3. 4. 5. 6.

Once you complete standing splits, extend your legs back, placing the heels firmly into the floor. Lift your hips to the ceiling adjusting your body to look like an inverted V Slide your forearms down so that your elbows are right under your shoulders Inhale and push your body a little forward so that your crown comes close to the floor and heels are off the floor As you inhale, lift your left leg up into the air with toes facing the ceiling. Engage the core and glutes Breathing deeply, hold the posture for 30 seconds Exhale and release the posture. Repeat on the other side

DOWNWARD FACING DOG SPLIT SETS: 3 | HOLD FOR: 5 seconds each side

HOME: THICC IS BACK

14

WEEK 3

LOWER BODY

DAY ONE

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise

WALKING LUNGES (DUMBBELLS) | SETS: 4 | REPS: 12 each leg 1. 2. 3.

Hold the dumbbells down by your sides, lunge forwards on one leg, stopping just before your back knee touches the ground Pushing through your front heel, bring the back foot forwards until your feet are together again Lunge forwards with your opposite foot this time, alternating each time and ensuring your hips stay level

CIRCUIT 1 1. 2. 3.

Begin exercise with your feet slightly wider than shoulder-width Holding a dumbbell like a goblet, with both hands directly beneath the chin, perform a squat ensuring your chest stays up throughout the movement Push through the whole foot to return to the starting position

GOBLET SQUAT SETS: 4 | REPS: 15

1. 2. 3. 4.

Bring feet together and the booty band to above knees From standing position, jump your feet out to shoulder width apart and lower down to a squat position Chest upright, core engaged, knees should not be tracked in front of toes From squat position, jump feet back together and lower down into a narrow squat. Repeat motion

IN OUT SQUAT JUMPS (BOOTY BAND) SETS: 4 | REPS: 15

HOME: THICC IS BACK

2

WEEK 3

LOWER BODY

DAY ONE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 1. 2. 3. 4. 5.

Place the booty band just above your knees, lie down on your back, bend the knees up towards the glutes, and move your feet apart until the band is tight While keeping the band tight, lift your hips as high as possible and pause for 2 seconds Slowly lower your hips back to the ground For an extra challenge, at the top of the bridge slightly externally rotate your knees to get a deep glute burn If you don’t have a booty band, perform normal glute bridge

BOOTY BAND BRIDGE SETS: 4 | REPS: 15

CIRCUIT 3 1. 2. 3. 4. 5.

Begin with one foot on the box, with both feet shoulder-width apart and your body facing forwards Hold a dumbbell in each hand and engage your core - this is the starting position With all the weight in your front leg, push straight up, keeping a slight bend forward at your hips Slowly return to the starting position, making sure your knee is in line with your middle toe and doesn’t bend too far forwards Complete desired amount of repetitions before changing legs

STEP UPS (DUMBBELLS) SETS: 4 | REPS: 15 each leg

1. 2. 3. 4.

Secure a resistance band around your thighs close to your knees, with your feet slightly wider than shoulder-width Sink down in a squat until your knees are at 90-degrees Keep your chest up and actively push against the band to keep your knees out over your toes - you should feel your glutes need to work hard in order to achieve this If you don’t have a booty band, just do normal bodyweight squats

BOOTY BAND SQUATS SETS: 4 | REPS: 20

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

3

WEEK 3

UPPER & CORE

DAY TWO

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise

DUMBBELL STANDING SHOULDER PRESS | SETS: 4 | REPS: 12 1. Stand with a dumbbell in each hand, held to your shoulders 2. Press the arms straight above your head towards the ceiling 3. Slowly lower the dumbbells back to your shoulders

CIRCUIT 1 1. 2. 3.

Hold a dumbbell in each hand beside your hips with palms facing forward Curl the dumbbells up towards your shoulders, squeezing the biceps Slowly lower back down

1. 2.

Wrap the resistance band around a pole or bar so that it’s inline with your eyes Pull the band back until your hands are either side of your face - make sure you keep your elbows high Slowly straighten your arms to return to the start - try to relax your neck as much as possible

DUMBBELL BICEP CURL SETS: 4 | REPS: 15

3.

FACE PULLS SETS: 4 | REPS: 12

1. 2. 3.

Begin exercise on hands and feet (use knees if it’s too difficult) By bending the arms, slowly lower yourself towards the ground until your arms are at 90 degrees Push through your whole hand to extend back to the starting position before repeating the movement

PUSHUPS SETS: 4 | REPS: 10

HOME: THICC IS BACK

4

WEEK 3

UPPER & CORE

DAY TWO

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 1. 2. 3. 4.

Come into an elbow plank position - feet together, shoulders over elbows, back flat and core engaged From elbow plank position, drop one hip towards the ground Almost tap the ground with hip and then return to starting plank position Repeat on other side and alternate between left and right

PLANK ALTERNATING HIP DROPS SETS: 3 | REPS: 5 each side

1. 2. 3. 4. 5. 6.

From Downward Facing Dog pose, inhale and push your body forward into the plank position Exhale and twist to your right, stacking the left foot over the right one If you are stable here, lift the left arm into the sky Hold the posture, keeping the core engaged and legs active for 30 seconds Inhale and come back to plank Exhale and repeat on the other side

SIDE PLANK SETS: 3 | TIME: 20 seconds each side

1. 2. 3.

Begin lying on your back with your arms and legs held straight up to the ceiling Crunch your torso upwards attempting to touch your toes with your hands avoid jerking your body, try to lift smoothly, it’s ok if you don’t reach your toes Slowly come back to the floor, controlling with your abs

TOE TOUCHES SETS: 3 | REPS: 15

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

5

WEEK 3

LOWER BODY WITH BOOTY FINISHER

DAY THREE

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3. 4.

Stand with your feet shoulder-width apart and the dumbbells resting against your thighs. Keep your arms straight and upper back engaged Push your hips back and slowly hinge forwards at the hips, lowering the dumbbells while keeping them in contact with your legs Only go as low as you can with a straight back! Come back up by pushing your hips forwards and maintaining core and glute engagement Ensure your core is braced and your glutes are engaged the whole time, stop if you feel pain in your lower back

STRAIGHT LEG DEADLIFT (DUMBBELLS) SETS: 4 | REPS: 15

1. 2. 3.

Begin standing tall with feet slightly narrower than hip-width, holding a dumbbell in each hand With your left leg, step back and behind the left leg and sink down until your back leg is just above the floor Push back to the starting position and repeat for the left leg - this is 1 rep

CURTSY SQUATS (DUMBBELLS) SETS: 4 | REPS: 12 each leg

1. 2. 3. 4.

Lie with your back on the floor and feet supported on the exercise ball Lift your hips off the floor, using your arms for support, until there is a straight line between your shoulders and feet While keeping your hips up, draw your feet towards your glutes as much as possible Slowly straighten your legs while keeping your hips up and repeat

HAMSTRING CURLS (EXERCISE BALL) SETS: 4 | REPS: 12

CIRCUIT 2 1. 2. 3. 4.

Lift your right leg straight behind you as you lower your upper body towards the floor, holding a dumbbell in each hand. There should be a straight line from your shoulders to your right foot Pause at the bottom for a second before hinging from your hips to come back up to the top Control the entire movement with your left glute, ensure core engagement and avoid twisting Repeat for the other leg once you have completed all your reps

SINGLE LEG DEADLIFT SETS: 4 | REPS: 15 each leg

HOME: THICC IS BACK

6

WEEK 3

LOWER BODY WITH BOOTY FINISHER

DAY THREE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 3 1. 2.

4.

Stand with your feet turned out and wider than shoulder-width Pushing your hips back, and bending at the knees, sink to 90-degrees. Make sure you keep your back strong and tall Pause at the bottom, before driving through your feet and returning to the starting position Ensure your core is braced, chest is up and your glutes are engaged the whole time

1. 2. 3.

Start on your knees with both hands on the ground Lift one leg behind you and kick it back like a donkey, engaging your glutes Slowly return to the starting position before repeating for the opposite leg

1.

With a single dumbbell held against your chest, sink down into a squat with your feet together While keeping low in your squat, take a large step to one side, then step with your other foot to bring your feet back together Repeat for the same leg, covering as much distance as possible, before switching legs to go the other way

3.

GOBLET SQUAT SETS: 4 | REPS: 12

DONKEY KICKS SETS: 4 | REPS: 12 each leg

2. 3.

CRAB WALKS (DUMBBELL) SETS: 4 | REPS: 12 each way

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

7

WEEK 3

OPTIONAL CHALLENGE DAY

DAY FOUR

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1.

4.

With a single dumbbell, take a large step to one side and sink down until your knee is at 90-degrees Make sure the ankle, knee and hip of the bending leg stay in a line - the other leg stays straight and only acts for balance Push back to the starting position using only the bent leg, ensuring your chest stays up Repeat for the same leg, switching legs once you have completed all reps

1. 2. 3.

Stand with a dumbbell in each hand, held to your shoulders Press the arms straight above your head towards the ceiling Slowly lower the dumbbells back to your shoulders

2. 3.

SIDE LUNGES (DUMBBELL) SETS: 4 | REPS: 12 each leg

DUMBBELL STANDING SHOULDER PRESS SETS: 4 | REPS: 12

1. 2. 3.

DUMBBELL BICEP CURL

THRUSTERS

TOE TOUCHES

SETS: 4 | REPS: 12

SETS: 4 | REPS: 10

SETS: 4 | REPS: 12

Hold a dumbbell in each hand beside your hips with palms facing forward Curl the dumbbells up towards your shoulders, squeezing the biceps Slowly lower back down

1. 2. 3.

With the dumbbells resting on your shoulders, squat down to about 45-degrees Push back up and use the power from your squat to press the dumbbells up Slowly lower the dumbbells and repeat, making the movement as continuous as possible

1. 2.

3.

Begin lying on your back with your arms and legs held straight up to the ceiling Crunch your torso upwards attempting to touch your toes with your hands avoid jerking your body, try to lift smoothly, it’s ok if you don’t reach your toes Slowly come back to the floor, controlling with your abs

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

8

WEEK 3

UPPER & CORE

DAY FIVE

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3.

Stand with a dumbbell in each hand, in front of your body with palms facing you Bring the elbows out wide and dumbbells up towards your chest Lower the arms back down towards your hips

1.

Hold your dumbbells with a neutral grip, with your knees slightly bent, glutes squeezed and your upper body hinged forward to about 45-degrees Pull the dumbbells towards you while keeping your elbows close to your sides and squeezing your shoulder blades together (T-Rex arms) Slowly lower the dumbbells, until your arms are straight

DUMBBELL UPRIGHT ROW SETS: 4 | REPS: 12

2. 3.

BENT OVER ROW (DUMBBELLS) SETS: 4 | REPS: 12

CIRCUIT 2 1. 2. 3.

Bring hands shoulder-width apart on the bench and step feet out in front of you Keeping the back close to the bench, slowly lower body towards the ground Keep elbows pointing behind you, pause just before you hit the ground and then push back to starting position without resting on bench

1.

Hold your dumbbells with a neutral grip, with your knees slightly bent, glutes squeezed and your upper body hinged forward to about 45-degrees Raise the dumbbells out to the side as wide as possible, while maintaining a slight elbow bend and squeezing your shoulder blades together Slowly lower the dumbbells back to the starting position and repeat - avoid using momentum

BENCH TRICEP DIPS SETS: 4 | REPS: 10

2. 3.

REVERSE FLYS SETS: 4 | REPS: 12

HOME: THICC IS BACK

9

WEEK 3

UPPER & CORE

DAY FIVE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 3 1. 2. 3.

Lay flat on your back with your arms up straight, knees bent and hips at 90-degrees Slowly lower your right leg and left arm towards the ground while keeping your other arm and leg as still as possible. Maintain abdominal engagement the whole time, and avoid arching your lower back Pause at the end for 1 second before slowly returning and repeating for the other side - this is 1 rep

DEAD BUG SETS: 4 | REPS: 10 each side

1. 2. 3. 4.

Begin exercise with both arms at your waist holding dumbbells in each hand While keeping your chest facing forwards, slowly bend to the side, ensuring your hands have constant contact with your leg Slowly return to the starting position, repeating for the opposite side To make this more difficult, only hold a dumbbell on the side you are bending to

DUMBBELL SIDE BENDS SETS: 4 | REPS: 10 each side

1. 2. 3.

Begin lying on your back with your arms and legs held straight up to the ceiling Crunch your torso upwards attempting to touch your toes with your hands - avoid jerking your body, try to lift smoothly, it’s ok if you don’t reach your toes Slowly come back to the floor, controlling with your abs

TOE TOUCHES SETS: 4 | REPS: 15

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

10

WEEK 3

LOWER BODY & OPTIONAL CARDIO

DAY SIX

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3. 4. 5.

Place the booty band just above your knees Place each foot inside the resistance band, and pull it up onto your hips Push your hips up as high as possible and squeeze your glutes and hold for 2 seconds Slowly lower to the bottom ensuring you keep your knees out to maximize glute engagement If you don’t have a resistance band, you can use 2 booty bands or simply add a barbell

DOUBLE BANDED HIP THRUSTS SETS: 4 | REPS: 12

1. 2. 3. 4.

With a dumbbell in each hand, place 1 foot on a bench behind you, so the ball of your foot is supported. Ensure your feet are parallel and slightly narrower than hip-width Bend your front knee to 90-degrees as you lower your back knee towards the floor Push through your front foot to return to the starting position, ensuring your chest stays tall Repeat the same number of reps on the other leg

ELEVATED SPLIT SQUAT SETS: 4 | REPS: 12 each leg

HOME: THICC IS BACK

11

WEEK 3

LOWER BODY & OPTIONAL CARDIO

DAY SIX

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2

1. 2. 3. 4.

STEP DOWNS

HYPEREXTENSIONS (EXERCISE BALL)

BOOTY BAND CRAB WALKS

SETS: 4 | REPS: 12 each leg

SETS: 4 | REPS: 10

SETS: 4 | REPS: 15 each way

Stand tall on a step with one leg to the side By bending through the knee that is on the step, slowly lower your leg until it gently touches the ground Push back up to the top by only using the leg on the step, ensuring your hips stay level As you get more comfortable, you can increase the height of the step to make it more difficult

1.

2. 3.

Begin with your feet secure against a wall, hands placed on the back of your head and the ball resting slightly below hip height Squeeze your glutes and lift your torso as high as possible - maintain a neutral neck position Pause at the top before slowly returning to the starting position, keeping a straight back throughout

1. 2.

3. 4.

Place the booty band just above your knees, and move your feet apart until the band is tight Sink down into a squat and while keeping low in your squat, take a large step to one side, then step with your other foot to keep tension on the band Repeat for the same leg, covering as much distance as possible, before switching legs to go the other way If you don’t have a booty band, hold a dumbbell against your chest for the crab walks

OPTIONAL FINISHER 1. 2. 3.

Either run or walk at a brisk pace so that you would find it difficult to have a conversation Continue at this pace for the required amount of time If this pace becomes too difficult, slow down and walk until you feel comfortable to pick up the pace again

RUN OR BRISK WALK SETS: 1 | TIME: 30 minutes

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

12

WEEK 3

REST DAY OR YOGA

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 – 3 times COMPLETE EACH EXERCISE IN TURN 1. 2. 3. 4. 5.

Stand straight with your feet together, keeping your spine tall and straight Inhale and sweep your hands over your head and join the palms Press the feet into the floor firmly, engage your core and pull the navel close to the spine Keep the legs active and squeeze your buttocks Tilt your head and gaze at your fingertips

TADASANA SETS: 3 | HOLD FOR: 10 seconds

1. 2. 3. 4. 5. 6.

Stand straight with feet separated hip width Inhale and swing your arms overhead, aligned with ears Interlace your fingers and turn your palms up Exhale, bend to the right, opening the chest to the left. Keep the hips squared to the front Hold for 30 seconds, breathing deeply Inhale and come back to the center before repeating on the other side

TRIYAK TADASANA SETS: 3 | HOLD FOR: 10 seconds each side

1. 2. 3. 4. 5. 6.

Release your grip in Big Toe Pose, place your palms on your waist Bend your knees. Take a breath in and straighten your torso Exhale and on the next inhalation, step your right foot about three feet away from the left Let both your feet face the right side. Exhale. Stretch your arms at shoulder level, palms facing down, fingertips facing either side Inhale and as you exhale, lean to your right and bend, moving the right hand towards the floor. If possible allow your right palm to rest inside the right foot Inhale and lift your left hand to the ceiling. Roll your left shoulder out and open your chest to the roof, feeling the stretch on your left side. Gaze up at your left fingertips and hold the posture

TRIANGLE POSE SETS: 3 | HOLD FOR: 10 seconds each side

HOME: THICC IS BACK

13

WEEK 3

REST DAY OR YOGA

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 – 3 times 1. 2. 3. 4. 5. 6.

Place your right arm outside your right foot Gently straighten the right knee and slide your left leg slightly forward Inhale and as you exhale, lift your left leg to hip-level Move your torso forward to align your spine parallel to the floor Stretch your arms forward, aligned with your ear Gaze at a point in front of you and hold

1.

After completing Tadasana, exhale, and place both palms on the floor slightly in front of your feet Shift your weight onto your right foot and lift your left leg up as high as possible behind you Walk your hands closer to the balancing foot and bring your torso as close to your balancing leg as possible Square your hips, tuck your chin to the chest and relax your neck and shoulders. Hold for 30 seconds Inhale, release the leg and come back to standing position before repeating for the other leg

WARRIOR 3 SETS: 3 | HOLD FOR: 10 seconds each side

2. 3. 4. 5. 6.

STANDING SPLITS SETS: 3 | HOLD FOR: 10 seconds each side

1. 2. 3. 4. 5. 6. 7.

Come into Downward Facing Dog Pose. Make sure that the wrists are stacked under the shoulders While supporting yourself on your hands, slowly walk your feet inward, slowly straightening your back, vertebra by vertebra Lift one leg against the wall while you continue straightening your back. Lift the pelvis and finally the second leg. Join the feet against the wall and gaze at a point in front of you While engaging your core muscles and thighs, hold the posture for 30 seconds Exhale and gently place the feet back on the floor and come back to Downward Facing Dog Pose Only go past step 4 if your arms and core are strong enough

HANDSTAND SETS: 3 | HOLD FOR: 10 seconds

HOME: THICC IS BACK

14

WEEK 4

LOWER BODY

DAY ONE

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3.

Hold the dumbbells down by your sides, lunge forwards on one leg, stopping just before your back knee touches the ground Pushing through your front heel, bring the back foot forwards until your feet are together again Lunge forwards with your opposite foot this time, alternating each time and ensuring your hips stay level

WALKING LUNGES (DUMBBELLS) SETS: 4 | REPS: 15 each leg

1. 2. 3. 4.

Begin exercise on hands and one knee, with the opposite leg stretched out to the side in line with your hips Push out of your shoulders to engage your back and engage your core Lift your extended leg as high as possible while maintaining hip stability and core tension - pause at the top Slowly lower your leg, but stop just before the ground and raise it again for the next rep

FIRE HYDRANTS (STRAIGHT LEG) SETS: 4 | REPS: 15 each leg

CIRCUIT 2 1. 2. 3.

Begin standing tall with feet slightly narrower than hip-width, with your hands together With your left leg, step back and behind the right leg and sink down until your back leg is just above the floor Push back to the starting position and repeat for the right leg - this is 1 rep

CURTSY SQUATS SETS: 4 | REPS: 12 each leg

1. 2. 3. 4.

Secure a resistance band around your thighs close to your knees, with your feet slightly wider than shoulder-width Sink down in a squat until your knees are at 90-degrees, and pause in this position Keep your chest up and actively push against the band to keep your knees out over your toes - you should feel your glutes need to work hard in order to achieve this If you don’t have a booty band, just do normal bodyweight squat hold

BOOTY BAND SQUAT HOLD SETS: 4 | TIME: 30 seconds

HOME: THICC IS BACK

2

WEEK 4

LOWER BODY

DAY ONE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 3 1. 2. 3. 4. 5.

Begin with one foot on the box, with both feet shoulder-width apart and your body facing forwards Hold a dumbbell in each hand and engage your core - this is the starting position With all the weight in your front leg, push straight up, keeping a slight bend forward at your hips Slowly return to the starting position, making sure your knee is in line with your middle toe and doesn’t bend too far forwards Complete desired amount of repetitions before changing legs

STEP UPS (DUMBBELLS) SETS: 4 | REPS: 12 each leg

1. 2. 3. 4.

Secure a resistance band around your thighs close to your knees, with your feet slightly wider than shoulder-width Sink down in a squat until your knees are at 90-degrees Keep your chest up and actively push against the band to keep your knees out over your toes - you should feel your glutes need to work hard in order to achieve this If you don’t have a booty band, just do normal bodyweight squats

BOOTY BAND SQUATS SETS: 4 | REPS: 20

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

3

WEEK 4

UPPER & CORE

DAY TWO

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3.

Sit at an upright bench with a dumbbell in each hand, held to your shoulders Press the arms straight up towards the ceiling Slowly lower the dumbbells back down to your shoulders

1. 2.

Begin lying flat on your stomach with arms and legs stretched out straight Squeeze your glutes, then while keeping your arms and legs straight, lift them as high as possible - hold this position for 2 seconds and lower then repeat Ensure you keep your glutes squeezed, core engaged and arms by your ears the whole time

DUMBBELL SEATED SHOULDER PRESS SETS: 4 | REPS: 15

3.

SUPERMAN BACK RAISES SETS: 4 | REPS: 10

CIRCUIT 2 1. 2. 3.

Wrap the resistance band around a pole or bar so that it’s inline with your eyes Pull the band back until your hands are either side of your face - make sure you keep your elbows high Slowly straighten your arms to return to the start - try to relax your neck as much as possible

FACE PULLS SETS: 4 | REPS: 15

1. 2. 3.

Begin exercise on hands and feet (use knees if it’s too difficult) By bending the arms, slowly lower yourself towards the ground until your arms are at 90 degrees Push through your whole hand to extend back to the starting position before repeating the movement

PUSHUPS SETS: 4 | REPS: 12

HOME: THICC IS BACK

4

WEEK 4

UPPER & CORE

DAY TWO

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 3 1. 2. 3.

Bring shoulders over hands in raised plank - ensure back is flat and core is engaged From raised plank position, tap one hand to opposite shoulder, and then place hand back onto the ground Alternate between the two sides. Drop to knees if still working on technique

PLANK SHOULDER TAPS SETS: 4 | REPS: 5 each arm

1. 2. 3. 4. 5.

Roll onto the side of your body with your shoulder directly in line with your elbow Extend your legs straight out with your ankles stacked on top of each other From this position lift your hips off the mat and push up into a side plank position Once in side plank position, slowly lower your hips towards the mat, stopping just before you hit the mat and coming back to start position Repeat, keeping core engaged and isolating obliques

SIDE PLANK HIP DIPS SETS: 4 | TIME: 6 each side

1. 2. 3.

Begin movement with hands behind your head, feet shoulder-width apart, and your knees at a 45 degree angle Engaging the core, draw your chin to your chest and raise your torso until your shoulder blades are no longer touching the floor Briefly pause at the top of the movement before slowly returning to the starting position

CRUNCHES SETS: 4 | REPS: 20

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

5

WEEK 4

LOWER BODY WITH BOOTY FINISHER

DAY THREE

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3. 4.

Lift your right leg straight behind you as you lower your upper body towards the floor, holding a dumbbell in each hand. There should be a straight line from your shoulders to your right foot Pause at the bottom for a second before hinging from your hips to come back up to the top Control the entire movement with your left glute, ensure core engagement and avoid twisting Repeat for the other leg once you have completed all your reps

SINGLE LEG DEADLIFT SETS: 4 | REPS: 12 each leg

1. 2. 3. 4.

Place the resistance band under both feet, and over your shoulders so you are wearing it like a backpack Slowly hinge forward from your hips as far as you can while keeping a straight back - pause here for 1 second Slowly come back up while controlling with your glutes If you don’t have a resistance band, simply do it bodyweight with your hands crossed behind your head

GOOD MORNINGS WITH RESISTANCE BAND SETS: 4 | REPS: 12

CIRCUIT 2 1. 2. 3.

Begin standing tall with feet slightly narrower than hip-width, holding a dumbbell in each hand With your reft leg, step back and behind the left leg and sink down until your back leg is just above the floor Push back to the starting position and repeat for the left leg - this is 1 rep

CURTSY SQUATS (DUMBBELLS) SETS: 4 | REPS: 20 each leg

1. 2. 3. 4.

Lie with your back on the floor and feet supported on the exercise ball Lift your hips off the floor, using your arms for support, until there is a straight line between your shoulders and feet While keeping your hips up, draw your feet towards your glutes as much as possible Slowly straighten your legs while keeping your hips up and repeat

HAMSTRING CURLS (EXERCISE BALL) SETS: 4 | REPS: 12

HOME: THICC IS BACK

6

WEEK 4

LOWER BODY WITH BOOTY FINISHER

DAY THREE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 3 1. 2. 3. 4.

Place the booty band just above your knees Lift your leg as high as possible while maintaining hip stability and core tension pause at the top Slowly lower your leg, but stop just before the ground and raise it again for the next rep If you don’t have a booty band, perform fire hydrants with a straight leg

BOOTY BAND FIRE HYDRANTS SETS: 4 | REPS: 12 each leg

1. 2. 3. 4. 5.

Place the booty band just above your knees, lie down on your back, bend the knees up towards the glutes, and move your feet apart until the band is tight. While keeping the band tight, lift your hips as high as possible and pause for 2 seconds Slowly lower your hips back to the ground For an extra challenge, at the top of the bridge slightly externally rotate your knees to get a deep glute burn If you don’t have a booty band, perform normal glute bridge

BOOTY BAND BRIDGE SETS: 4 | REPS: 20

1. 2. 3. 4.

Lay on your back with your knees bent to 90 degrees and feet hip-width apart. Extend one leg straight up Lift your hips up as high as possible forming a straight line from your shoulders to your knee Squeeze your glutes and hold this position Keeping your back straight, slowly lower your leg and repeat for the other leg this is 1 repetition

SINGLE LEG GLUTE BRIDGE SETS: 4 | REPS: 12 each leg

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

7

WEEK 4

OPTIONAL CHALLENGE DAY

DAY FOUR

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3. 4.

Stand tall on a step with one leg to the side By bending through the knee that is on the step, slowly lower your leg until it gently touches the ground Push back up to the top by only using the leg on the step, ensuring your hips stay level As you get more comfortable, you can increase the height of the step to make it more difficult

STEP DOWNS SETS: 4 | REPS: 12 each leg

1. 2. 3.

Stand with feet shoulder width apart, soft knees and core engaged. Dumbbells should be in hands, palms facing towards the ground, hanging in front of the body From hanging position, raise dumbbells straight up to shoulder height From shoulder height, slowly lower back down to legs. Repeat

FRONT RAISES SETS: 4 | REPS: 12

1. 2.

3. 4.

DUMBBELL SIDE BEND

SPLIT SQUAT (DUMBBELLS)

DOUBLE PUMP THRUSTERS

SETS: 4 | REPS: 10 each side

SETS: 4 | REPS: 12 each leg

SETS: 4 | REPS: 10

Begin exercise with both arms at your waist holding dumbbells in each hand While keeping your chest facing forwards, slowly bend to the side, ensuring your hands have constant contact with your leg Slowly return to the starting position, repeating for the opposite side To make this more difficult, only hold a dumbbell on the side you are bending to

1.

2. 3.

Hold a dumbbell in each hand by your sides. Step one foot back about a foot, with the heel raised, ensuring the knees and toes are pointing forwards Bend at the knees, lowering the body until the back knee just hovers above the ground Press through the feet and extend the legs to return to the starting position. Perform all reps on one leg, then repeat on the other side

1. 2. 3. 4.

With the dumbbells resting on your shoulders, squat down to about 45-degrees Push back up and use the power from your squat to press the dumbbells towards the roof Lower the dumbbells to your shoulders, and perform another press towards the roof quickly This is 1 rep - repeat as fast as possible while keeping good form

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

8

WEEK 4

UPPER & CORE

DAY FIVE

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1.

3.

Hold your dumbbells with a neutral grip, with your knees slightly bent, glutes squeezed and your upper body hinged forward to about 45-degrees Pull the dumbbells towards you while keeping your elbows close to your sides and squeezing your shoulder blades together (T-Rex arms) Slowly lower the dumbbells, until your arms are straight

1. 2. 3.

Stand with a dumbbell in each hand, in front of your body with palms facing you Bring the elbows out wide and dumbbells up towards your chest Lower the arms back down towards your hips

2.

BENT OVER ROW (DUMBBELLS) SETS: 4 | REPS: 15

DUMBBELL UPRIGHT ROW SETS: 4 | REPS: 20

CIRCUIT 2 1. 2. 3. 4.

Lie on a flat bench or on the floor with your knees bent and feet flat on the floor With a dumbbell in each hand, hold your arms straight up above your shoulders Hinge at the elbows and lower the dumbbells down towards your head, keeping the elbows still Press the arms straight back up, squeezing the triceps

1. 2. 3.

Hold a dumbbell in each hand beside your hips with palms facing forward Curl the dumbbells up towards your shoulders, squeezing the biceps Slowly lower back down

DUMBBELL SKULL CRUSHER SETS: 4 | REPS: 10

DUMBBELL BICEP CURL SETS: 4 | REPS: 15

HOME: THICC IS BACK

9

WEEK 4

UPPER & CORE

DAY FIVE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 3 1. 2. 3.

Begin movement with hands behind your head, feet shoulder-width apart, and your knees at a 45 degree angle Engaging the core, draw your chin to your chest and raise your torso until your shoulder blades are no longer touching the floor Briefly pause at the top of the movement before slowly returning to the starting position

CRUNCHES SETS: 4 | REPS: 20

1. 2. 3. 4.

Begin exercise with both arms at your waist holding dumbbells in each hand While keeping your chest facing forwards, slowly bend to the side, ensuring your hands have constant contact with your leg Slowly return to the starting position, repeating for the opposite side To make this more difficult, only hold a dumbbell on the side you are bending to

DUMBBELL SIDE BENDS SETS: 4 | REPS: 12 each side

1. 2. 3.

Begin lying on your back with your arms and legs held straight up to the ceiling Crunch your torso upwards attempting to touch your toes with your hands - avoid jerking your body, try to lift smoothly, it’s ok if you don’t reach your toes Slowly come back to the floor, controlling with your abs

DISH HOLD SETS: 4 | TIME: 30 seconds

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

10

WEEK 4

LOWER BODY & OPTIONAL CARDIO

DAY SIX

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3. 4. 5.

Place the booty band just above your knees Place each foot inside the resistance band, and pull it up onto your hips Push your hips up as high as possible and squeeze your glutes and hold for 2 seconds Slowly lower to the bottom ensuring you keep your knees out to maximize glute engagement If you don’t have a resistance band, you can use 2 booty bands or simply add a barbell

DOUBLE BANDED HIP THRUSTS SETS: 4 | REPS: 20

1. 2. 3. 4.

With a dumbbell in each hand, place 1 foot on a bench behind you, so the ball of your foot is supported. Ensure your feet are parallel and slightly narrower than hip-width Bend your front knee to 90-degrees as you lower your back knee towards the floor Push through your front foot to return to the starting position, ensuring your chest stays tall Repeat the same number of reps on the other leg

ELEVATED SPLIT SQUAT (DUMBBELLS) SETS: 4 | REPS: 12 each leg

HOME: THICC IS BACK

11

WEEK 4

LOWER BODY & OPTIONAL CARDIO

DAY SIX

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2

1. 2. 3. 4.

STEP DOWNS (DUMBBELLS)

HYPEREXTENSIONS (EXERCISE BALL)

DONKEY KICK & FIRE HYDRANT

SETS: 3 | REPS: 12 each leg

SETS: 4 | REPS: 12

SETS: 4 | REPS: 10 each leg

Stand tall on a step with one leg to the side and a dumbbell in each hand By bending through the knee that is on the step, slowly lower your leg until it gently touches the floor Push back up to the top by only using the leg on the step, ensuring your hips stay level As you get more comfortable, you can increase the height of the step to make it more difficult

1.

2. 3.

Begin with your feet secure against a wall, hands placed on the back of your head and the ball resting slightly below hip height Squeeze your glutes and lift your torso as high as possible - maintain a neutral neck position Pause at the top before slowly returning to the starting position, keeping a straight back throughout

1. 2. 3.

Perform donkey kick Slowly return to starting position, but keep your foot off the floor and transition into fire hydrant This is 1 rep, continue for the required number of reps before changing sides

OPTIONAL FINISHER 1. 2. 3.

Either run or walk at a brisk pace so that you would find it difficult to have a conversation Continue at this pace for the required amount of time If this pace becomes too difficult, slow down and walk until you feel comfortable to pick up the pace again

RUN OR BRISK WALK SETS: 1 | TIME: 30 minutes

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

12

WEEK 4

REST DAY OR YOGA

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 – 3 times CIRCUIT 1 1. 2. 3. 4. 5.

Stand straight with your feet together, keeping your spine tall and straight Inhale and sweep your hands over your head and join the palms Press the feet into the floor firmly, engage your core and pull the navel close to the spine Keep the legs active and squeeze your buttocks Tilt your head and gaze at your fingertips

TADASANA SETS: 3 | HOLD FOR: 10 seconds

1. 2. 3. 4. 5. 6.

Inhale and come up and release your arms. Turn both feet to the front Exhale and place both the palms on the floor, stretching out the fingers, and pressing the palms firmly into the floor Walk your left foot and align it parallel to the right. Separate your feet as wide as your hips Push your heels close to the floor while the tailbone moves close to the ceiling. Lengthen your spine as much as possible without rounding the upper back Adjust the alignment to stack your shoulders over your wrists, and while pressing the palms firmly into the floor, allow your chest to come close to the thighs Hold this posture

DOWNWARD FACING DOG SETS: 3 | HOLD FOR: 10 seconds

1. 2. 3. 4. 5. 6.

Move onto all fours, your knees stacked under your hips and wrists under your shoulders Keeping the legs where they are, walk forward with your hands Gently rest the forearms on the floor with your palms flat on the floor Lift your pelvis up while chest moves closer to the floor Gazing at a point in front of you and breathing deeply, hold the posture for 60 seconds Inhale and come back to the starting position

EXTENDED PUPPY POSE SETS: 3 | HOLD FOR: 10 seconds

HOME: THICC IS BACK

13

WEEK 4

REST DAY OR YOGA

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 – 3 times CIRCUIT 2 1. 2. 3. 4. 5. 6.

Place your right arm outside your right foot Gently straighten the right knee and slide your left leg slightly forward Inhale and as you exhale, lift your left leg to hip-level Move your torso forward to align your spine parallel to the floor Stretch your arms forward, aligned with your ear Gaze at a point in front of you and hold

1.

Once you complete standing splits, extend your legs back, placing the heels firmly into the floor. Lift your hips to the ceiling adjusting your body to look like an inverted V Slide your forearms down so that your elbows are right under your shoulders Inhale and push your body a little forward so that your crown comes close to the floor and heels are off the floor As you inhale, lift your left leg up into the air with toes facing the ceiling. Engage the core and glutes Breathing deeply, hold the posture for 30 seconds Exhale and release the posture. Repeat on the other side

HAND TO BIG TOE POSE SETS: 3 | HOLD FOR: 5 seconds each side

2. 3. 4. 5. 6. DOWNWARD FACING DOG SPLIT SETS: 3 | HOLD FOR: 5 seconds each side

1. 2. 3. 4. 5. 6.

After completing Tadasana, exhale, and place both palms on the floor slightly in front of your feet Shift your weight onto your right foot and lift your left leg up as high as possible behind you Walk your hands closer to the balancing foot and bring your torso as close to your balancing leg as possible Square your hips, tuck your chin to the chest and relax your neck and shoulders. Hold for 30 seconds Inhale, release the leg and come back to standing position before repeating for the other leg

STANDING SPLITS SETS: 3 | HOLD FOR: 10 seconds

1. 2. 3. 4. 5. 6. 7.

Come into Downward Facing Dog Pose. Make sure that the wrists are stacked under the shoulders While supporting yourself on your hands, slowly walk your feet inward, slowly straightening your back, vertebra by vertebra Lift one leg against the wall while you continue straightening your back. Lift the pelvis and finally the second leg. Join the feet against the wall and gaze at a point in front of you While engaging your core muscles and thighs, hold the posture for 30 seconds Exhale and gently place the feet back on the floor and come back to Downward Facing Dog Pose Only go past step 4 if your arms and core are strong enough

HANDSTAND SETS: 3 | HOLD FOR: 10 seconds

HOME: THICC IS BACK

14

WEEK 5

LOWER BODY

DAY ONE

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3.

While holding a dumbbell in each hand, lunge forwards on one leg, stopping just before your back knee touches the ground Add an extra half rep by coming back up halfway, then lowering back to the bottom of the lunge before stepping forwards Lunge forwards with your opposite foot this time, alternating legs, adding an extra half rep each time and ensuring your hips stay level

DOUBLE PUMP WALKING LUNGES (DUMBBELLS) SETS: 4 | REPS: 10 each leg

1. 2. 3.

Begin exercise with your feet slightly wider than shoulder-width Holding a dumbbell like a goblet, with both hands directly beneath the chin, perform a squat ensuring your chest stays up throughout the movement Push through the whole foot to return to the starting position

GOBLET SQUAT SETS: 4 | REPS: 20

CIRCUIT 2 1. 2. 3.

Loop the band around your legs, just above the knees. Firmly place your back on a wall, knees hip-width apart at 90-degrees with your arms held out straight Actively push your glutes into the wall whilst keeping your knees in line with the middle toe

WALL SIT (BOOTY BAND) SETS: 4 | TIME: 30 seconds

1. 2. 3.

Begin standing tall with feet slightly narrower than hip-width, with your hands together With your left leg, step back and behind the right leg and sink down until your back leg is just above the floor Push back to the starting position and repeat for the right leg - this is 1 rep

CURTSY SQUATS SETS: 4 | REPS: 15 each leg

HOME: THICC IS BACK

2

WEEK 5

LOWER BODY

DAY ONE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 3 1. 2. 3.

Stand tall in front of a bench with one leg held in front of you, torso slightly forward and hands together Push your hips back and bend your knee, slowly lowering your leg until you are sitting on the bench - keep ankle, knee and hip in a line Push back up to the top by only using the leg on the ground, ensuring your hips stay level and driving through the heel

SINGLE LEG SQUATS SETS: 4 | REPS: 10 each leg

1. 2. 3.

Stand with your feet and knees together, with the ball against your lower back and up against a wall Pushing your hips down and back, and bending at the knees, sink to 90-degrees. Make sure you keep your back tall and strong Pause at the bottom, before driving through your feet and returning to the starting position. Keeping the core engaged throughout

SKIER SQUATS (EXERCISE BALL) SETS: 4 | REPS: 12

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

3

WEEK 5

UPPER & CORE

DAY TWO

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3.

Hold a dummbell in each hand to your shoulders, palms facing you Externally rotate the hands as you shoulder press, so the palms end up facing forward when the arms are straight above your head Reverse this movement

ARNOLD PRESS SETS: 4 | REPS: 10

1. 2. 3. 4.

Begin lying flat on your stomach with arms and legs stretched out straight Squeeze your glutes, then while keeping your arms and legs straight, lift them as high as possible - hold this position throughout Lift your right arm and left leg higher, while keeping your other arm and leg off the ground - hold for 2 seconds Slowly lower and switch arms and legs, ensuring you keep your glutes squeezed and core engaged

SWIMS SETS: 4 | REPS: 6 each side

CIRCUIT 2 1. 2. 3.

Begin with a dumbbell in each hand, resting them against your hips With your arms straight (but with a soft elbow) slowly raise your arms sideways until they are in line with your shoulders Pause at the top for 1 second before slowly lowering back down

LATERAL RAISES SETS: 4 | REPS: 10

1. 2. 3. 4.

Perform a bicep curl until you reach shoulder height Rotate your hands so they are facing forwards and push the dumbbells towards the roof until your arms are straight Pause at the top for one second before slowly lowering back to shoulder height, and rotating your hands back Slowly lower to the starting position of your bicep curl before repeating

CURL & PRESS SETS: 4 | REPS: 10

HOME: THICC IS BACK

4

WEEK 5

UPPER & CORE

DAY TWO

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 3 1. 2.

Begin exercise with your forearms on the ball, ensuring that you are pushing through your shoulders with your core activated and your glutes squeezed Hold this position for the suggested amount of time

PLANK EXERCISE BALL SETS: 4 | TIME: 30 seconds

1. 2. 3.

Begin in the pushup position with your shins on the exercise ball Lift your hips as high as possible while keeping your arms straight and core engaged Slowly lower your hips back out to the starting position, making sure your core stays strong

1. 2.

Lay over an exercise ball on your side with both feet against the wall Crunch up to the side and pause for 1 second, before slowly lowering back down to the ball Repeat the same number of reps on the other side

PIKE UPS SETS: 3 | REPS: 6

3.

SIDE CRUNCHES EXERCISE BALL SETS: 3 | REPS: 8 each side

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

5

WEEK 5

LOWER BODY WITH BOOTY FINISHER

DAY THREE

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3. 4.

Stand with your feet shoulder-width apart and the dumbbells resting against your thighs. Keep your arms straight and upper back engaged Push your hips back and slowly hinge forwards at the hips, lowering the dumbbells while keeping them in contact with your legs Only go as low as you can with a straight back! Come back up by pushing your hips forwards and maintaining core and glute engagement Ensure your core is braced and your glutes are engaged the whole time, stop if you feel pain in your lower back

STRAIGHT LEG DEADLIFT (DUMBBELLS) SETS: 4 | REPS: 15

1. 2. 3. 4.

Lie with your back on the floor and feet supported on the exercise ball Lift your hips off the floor, using your arms for support, until there is a straight line between your shoulders and feet While keeping your hips up, draw your feet towards your glutes as much as possible Slowly straighten your legs while keeping your hips up and repeat

HAMSTRING CURLS (EXERCISE BALL) SETS: 4 | REPS: 12

CIRCUIT 2 1. 2. 3. 4.

Place the resistance band under both feet, and over your shoulders so you are wearing it like a backpack Slowly hinge forward from your hips as far as you can while keeping a straight back - pause here for 1 second Slowly come back up while controlling with your glutes If you don’t have a resistance band, simply do it bodyweight with your hands crossed behind your head

GOOD MORNINGS WITH RESISTANCE BAND SETS: 4 | REPS: 15

1. 2. 3.

Stand with your feet shoulder-width apart, knees soft, core and glutes engaged holding a kettlebell Drive your hips forwards causing your upper body to lift along with the kettlebell stop the kettlebell just above shoulder height Maintain momentum of the kettlebell on the way down, while you push your hips back and repeat for another rep

SINGLE LEG DEADLIFT (KETTLEBELL) SETS: 4 | REPS: 15 each leg

HOME: THICC IS BACK

6

WEEK 5

LOWER BODY WITH BOOTY FINISHER

DAY THREE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 3 1. 2. 3. 4.

Take a large step to one side and sink down into a squat until your thighs are parallel with the ground Push through your whole foot to stand back up, but keep your feet where they are Ensure your chest stays up, hips are level and knees stay in line with your feet Once you have completed all reps, step back to the start and repeat for the opposite side

SIDE SQUATS SETS: 4 | REPS: 12 each leg

1. 2. 3. 4.

Using a bench (or the floor), place 1 leg straight out to the side Lift your leg up as high as possible, then twist it in an arc behind you as far as you can without twisting your hips Slowly return to the starting position before the next rep, controlling with your glute Repeat for the other leg when you have completed all your reps

RAINBOWS SETS: 4 | REPS: 12 each leg

1. 2. 3. 4. 5.

Stand on the resistance band with one foot and place it over your shoulders like a backpack. Lift your leg straight behind you as you lower your upper body towards the floor there should be a straight line from your shoulders to your foot Pause at the bottom for a second before hinging from your hips to come back up to the top Repeat for the other leg once you have completed all your reps If you don’t have a resistance band, use a dumbbell in each hand instead

PENDULUM DEADLIFT (RESISTANCE BAND OVER SHOULDERS) SETS: 4 | REPS: 12 each leg

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

7

WEEK 5

OPTIONAL CHALLENGE DAY

DAY FOUR

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3.

Begin exercise with your feet slightly wider than shoulder-width Holding a dumbbell like a goblet, with both hands directly beneath the chin, perform a squat ensuring your chest stays up throughout the movement Push through the whole foot to return to the starting position

GOBLET SQUAT SETS: 4 | REPS: 15

1. 2. 3.

Bring hands shoulder-width apart on the bench and step feet out in front of you Keeping the back close to the bench, slowly lower body towards the ground Keep elbows pointing behind you, pause just before you hit the ground and then push back to starting position without resting on bench

BENCH TRICEP DIPS SETS: 4 | REPS: 10

1.

2.

3.

BENT OVER ROW (DUMBBELLS)

CURTSY LUNGE TO SQUAT

MOUNTAIN CLIMBERS

SETS: 4 | REPS: 10

SETS: 4 | REPS: 10

SETS: 4 | REPS: 15 each side

Hold your dumbbells with a neutral grip, with your knees slightly bent, glutes squeezed and your upper body hinged forward to about 45-degrees Pull the dumbbells towards you while keeping your elbows close to your sides and squeezing your shoulder blades together (T-Rex arms) Slowly lower the dumbbells, until your arms are straight

1. 2. 3. 4. 5.

Stand with feet hip-width apart, chest upright, shoulders down and back Lower down into a squat position, making sure flat back and core engaged From the squat position, step left foot around hip-width apart on an angle behind the body Lower down into a curtsy lunge position From lunging position, step left foot back to the squat position and repeat on other side

1. 2. 3. 4.

Begin mountain climbers in the pushup position While maintaining torso and hip stability, bring your left knee to the left elbow Quickly return to original starting position, before repeating with the right leg Alternate as fast as possible for the required amount of time

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

8

WEEK 5

UPPER & CORE

DAY FIVE

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1.

3.

Hold your dumbbells with a neutral grip, with your knees slightly bent, glutes squeezed and your upper body hinged forward to about 45-degrees Pull the dumbbells towards you while keeping your elbows close to your sides and squeezing your shoulder blades together (T-Rex arms) Slowly lower the dumbbells, until your arms are straight

1. 2. 3.

Stand with a dumbbell in each hand, held to your shoulders Press the arms straight above your head towards the ceiling Slowly lower the dumbbells back to your shoulders

2.

BENT OVER ROW (DUMBBELLS) SETS: 4 | REPS: 20

DUMBBELL STANDING SHOULDER PRESS SETS: 4 | REPS: 20

CIRCUIT 2 1. 2. 3.

Wrap the resistance band around a pole or bar so that it’s inline with your eyes Pull the band back until your hands are either side of your face - make sure you keep your elbows high Slowly straighten your arms to return to the start - try to relax your neck as much as possible

FACE PULLS SETS: 4 | REPS: 20

1. 2. 3. 4.

Lie on a flat bench or on the floor with your knees bent and feet flat on the floor With a dumbbell in each hand, hold your arms straight up above your shoulders Hinge at the elbows and lower the dumbbells down towards your head, keeping the elbows still Press the arms straight back up, squeezing the triceps

DUMBBELL SKULL CRUSHER SETS: 4 | REPS: 20

HOME: THICC IS BACK

9

WEEK 5

UPPER & CORE

DAY FIVE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 3 1. 2. 3.

Lie flat on your back and squeeze the ball between your ankles with straight legs Slowly lower the ball to one side, stopping just before it touches the floor Using your core muscles, slowly bring the ball back to the start then repeat for the other side - this is 1 rep

1. 2.

Lay flat on your back with your arms up straight, knees bent and hips at 90-degrees Slowly lower your right leg and left arm towards the ground while keeping your other arm and leg as still as possible. Maintain abdominal engagement the whole time, and avoid arching your lower back Pause at the end for 1 second before slowly returning and repeating for the other side - this is 1 rep

WINDSHIELD WIPERS (EXERCISE BALL) SETS: 4 | REPS: 5 each side

3.

DEAD BUG SETS: 4 | REPS: 10 each side

1. 2. 3. 4.

Lay on your back holding the exercise ball in your arms Engage your core and while keeping your legs straight, lift your legs towards the ball, momentarily pausing at the top Place the ball between your feet, and slowly lower your arms and legs stopping them just before the ground Lift the ball back up and this time take it with your hands - this is 1 rep

AB PASS (EXERCISE BALL) SETS: 4 | REPS: 10

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

10

WEEK 5

LOWER BODY & OPTIONAL CARDIO

DAY SIX

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3. 4. 5.

Rest your shoulder blades on bench Place weight on hips, and step feet out in front of body with slight bend in the knees Lower glutes towards the ground and hover off the ground From base, keep your chin tucked in towards body and drive hips up to roof, focusing on pulling in the glutes and engaging the core Pause at top of motion and slowly lower back down to hover. Repeat motion without resting on ground between reps

WEIGHTED HIP THRUSTS FOR HOME SETS: 4 | REPS: 20

1. 2. 3. 4.

Stand on the band and loop it over your shoulders, resting behind your head. Hold it in place with your hands by your sides Step your feet slightly wider than hip width and squat until your thighs are parallel to the ground Press through the feet and extend the legs to return to start position Ensure the chest and spine are tall throughout

SQUATS WITH RESISTANCE BAND SETS: 4 | REPS: 15

1. 2. 3. 4.

With a dumbbell in each hand, place 1 foot on a bench behind you, so the ball of your foot is supported. Ensure your feet are parallel and slightly narrower than hip-width Bend your front knee to 90-degrees as you lower your back knee towards the floor Push through your front foot to return to the starting position, ensuring your chest stays tall Repeat the same number of reps on the other leg

ELEVATED SPLIT SQUATS (DUMBBELLS) SETS: 4 | REPS: 15 each leg

HOME: THICC IS BACK

11

WEEK 5

LOWER BODY & OPTIONAL CARDIO

DAY SIX

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 1. 2. 3.

Begin with your feet secure against a wall, hands placed on the back of your head and the ball resting slightly below hip height Squeeze your glutes and lift your torso as high as possible - maintain a neutral neck position Pause at the top before slowly returning to the starting position, keeping a straight back throughout

HYPEREXTENSIONS (EXERCISE BALL) SETS: 4 | REPS: 15

1. 2. 3. 4.

Take a large step to one side and sink down into a squat until your thighs are parallel with the ground Push through your whole foot to stand back up, but keep your feet where they are Ensure your chest stays up, hips are level and knees stay in line with your feet Once you have completed all reps, step back to the start and repeat for the opposite side

SIDE SQUATS SETS: 4 | REPS: 15 each leg

OPTIONAL FINISHER 1. 2. 3.

Either run or walk at a brisk pace so that you would find it difficult to have a conversation Continue at this pace for the required amount of time If this pace becomes too difficult, slow down and walk until you feel comfortable to pick up the pace again

RUN OR BRISK WALK SETS: 1 | TIME: 30 minutes

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

12

WEEK 5

REST DAY OR YOGA

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 – 3 times COMPLETE EACH EXERCISE IN TURN 1. 2. 3. 4. 5. 6.

Inhale and come up and release your arms. Turn both feet to the front Exhale and place both the palms on the floor, stretching out the fingers, and pressing the palms firmly into the floor Walk your left foot and align it parallel to the right. Separate your feet as wide as your hips Push your heels close to the floor while the tailbone moves close to the ceiling. Lengthen your spine as much as possible without rounding the upper back Adjust the alignment to stack your shoulders over your wrists, and while pressing the palms firmly into the floor, allow your chest to come close to the thighs Hold this posture

DOWNWARD FACING DOG SETS: 4 | HOLD FOR: 10 seconds

1. 2. 3. 4. 5. 6.

Move onto all fours, your knees stacked under your hips and wrists under your shoulders Keeping the legs where they are, walk forward with your hands Gently rest the forearms on the floor with your palms flat on the floor Lift your pelvis up while chest moves closer to the floor Gazing at a point in front of you and breathing deeply, hold the posture for 60 seconds Inhale and come back to the starting position

EXTENDED PUPPY POSE SETS: 4 | HOLD FOR: 10 seconds

1. 2. 3. 4. 5.

From Downward Facing Dog, walk forward in between your palms. Sit down on the floor and stretch your legs out Rock slightly forwards on your glutes to balance yourself on the sitting bones Breathe in and swing your arms over your head, aligned with your ears Exhale and fold forward from the hips and wrap your arms around your feet Allow your abdomen to rest on your thighs while chest rests on the shin, and hold

SEATED FORWARD FOLD SETS: 4 | HOLD FOR: 10 seconds

HOME: THICC IS BACK

13

WEEK 5

REST DAY OR YOGA

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 – 3 times COMPLETE EACH EXERCISE IN TURN 1. 2. 3. 4. 5.

Rest your back knee on the floor and extend the toes backward Bend the left knee and bring the left foot close to your left glute Hold your left toes with your left hand, flexing the toes towards the torso Rest your right forearm on the right elbow, engage the core, front thigh, and gently arch back, pushing your chest forward Gaze forward and hold the pose

MODIFIED ONE LEGGED KING PIGEON SETS: 4 | HOLD FOR: 10 seconds each leg

1. 2. 3. 4. 5.

From the Bridge Pose, exhale and lower your hips gently to the floor. Stretch your legs out. Bend your knees and hug them to your chest Stretch your arms out at shoulder level, palms facing the floor Inhale, and as you exhale, squeezing the knees and inner thighs, rest your knees to the right and twist your torso to the left while looking to your left Take a short inhalation and exhale completely Hold the pose, then exhale and repeat on your other side

REVOLVED ABDOMINAL TWIST SETS: 4 | HOLD FOR: 10 seconds

HOME: THICC IS BACK

14

WEEK 6

LOWER BODY

DAY ONE

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3.

While holding a dumbbell in each hand, lunge forwards on one leg, stopping just before your back knee touches the ground Add an extra half rep by coming back up halfway, then lowering back to the bottom of the lunge before stepping forwards Lunge forwards with your opposite foot this time, alternating legs, adding an extra half rep each time and ensuring your hips stay level

DOUBLE PUMP WALKING LUNGES (DUMBBELLS) SETS: 4 | REPS: 12 each leg

1. 2. 3. 4.

Bring feet together and the booty band to above knees From standing position, jump your feet out to shoulder width apart and lower down to a squat position Chest upright, core engaged, knees should not be tracked in front of toes From squat position, jump feet back together and lower down into a narrow squat. Repeat motion

IN OUT SQUAT JUMPS (BOOTY BAND) SETS: 4 | REPS: 15

CIRCUIT 2 1. 2. 3.

Stand with your feet and knees together, with the ball against your lower back and up against a wall Pushing your hips down and back, and bending at the knees, sink to 90-degrees. Make sure you keep your back tall and strong Pause at the bottom, before driving through your feet and returning to the starting position. Keeping the core engaged throughout

BOOTY BAND SQUATS SETS: 4 | REPS: 20

1. 2. 3.

Begin with one foot on the box, with both feet shoulder width apart Step your other foot onto the box, then step down to the floor Repeat as fast as possible, alternating each step to simulate running

PLYO STEP UPS SETS: 4 | REPS: 12 each leg

HOME: THICC IS BACK

2

WEEK 6

LOWER BODY

DAY ONE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 3 1. 2. 3.

Stand tall in front of a bench with one leg held in front of you, torso slightly forward and hands together Push your hips back and bend your knee, slowly lowering your leg until you are sitting on the bench - keep ankle, knee and hip in a line Push back up to the top by only using the leg on the ground, ensuring your hips stay level and driving through the heel

SINGLE LEG SQUATS SETS: 4 | REPS: 12 each leg

1. 2. 3.

Begin exercise with your feet slightly wider than shoulder-width Holding a dumbbell like a goblet, with both hands directly beneath the chin, perform a squat ensuring your chest stays up throughout the movement Push through the whole foot to return to the starting position

GOBLET SQUAT SETS: 4 | REPS: 20

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

3

WEEK 6

UPPER & CORE

DAY TWO

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3.

Hold a dumbbell in each hand to your shoulders, palms facing you Externally rotate the hands as you shoulder press, so the palms end up facing forward when the arms are straight above your head Reverse this movement

ARNOLD PRESS SETS: 4 | REPS: 12

1. 2. 3. 4.

Begin lying flat on your stomach with arms and legs stretched out straight Squeeze your glutes, then while keeping your arms and legs straight, lift them as high as possible - hold this position throughout Lift your right arm and left leg higher, while keeping your other arm and leg off the ground - hold for 2 seconds Slowly lower and switch arms and legs, ensuring you keep your glutes squeezed and core engaged

SWIMS SETS: 4 | REPS: 8 each side

CIRCUIT 2 1. 2. 3.

Begin with a dumbbell in each hand, resting them against your hips With your arms straight (but with a soft elbow) slowly raise your arms sideways until they are in line with your shoulders Pause at the top for 1 second before slowly lowering back down

LATERAL RAISES SETS: 4 | REPS: 15

1. 2. 3. 4.

Perform a bicep curl until you reach shoulder height Rotate your hands so they are facing forwards and push the dumbbells towards the roof until your arms are straight Pause at the top for one second before slowly lowering back to shoulder height, and rotating your hands back Slowly lower to the starting position of your bicep curl before repeating

CURL & PRESS SETS: 4 | REPS: 15

HOME: THICC IS BACK

4

WEEK 6

UPPER & CORE

DAY TWO

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 3 1. 2. 3. 4.

Bring shoulders over hands and feet together in raised plank - ensure back is flat and core is engaged Place one dumbbell in centre of the body in line with the chest on the ground From raised plank position, pick one dumbbell up and draw elbow towards side of the body. Focus on gently drawing your shoulder blades together Lower arm back down to the floor and repeat on other side. Alternate between sides

PLANK RENEGADE ROWS SETS: 4 | REPS: 6 each arm

1. 2. 3.

Begin by supporting your weight on your forearm and foot - your feet should be together with your hips up, making a straight line from foot to shoulder While maintaining the side plank shape, raise your top knee towards your elbow without twisting your hips Hold for 1 second before slowly lowering and performing another rep. Once you have completed all reps, switch sides

SIDE PLANK CRUNCHES SETS: 4 | REPS: 8 each side

1. 2. 3.

Lay on your back holding dumbbells straight above your shoulders Engage your core and while keeping your legs straight, lift your legs towards the dumbbells, pausing at the top Slowly lower your legs stopping them just before the ground and repeat for the next rep - ensure the dumbbells stay as still as possible

DUMBBELL LEG RAISES SETS: 4 | REPS: 15

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

5

WEEK 6

LOWER BODY WITH BOOTY FINISHER

DAY THREE

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3. 4. 5.

Stand on the resistance band with one foot and place it over your shoulders like a backpack Lift your leg straight behind you as you lower your upper body towards the floor there should be a straight line from your shoulders to your foot Pause at the bottom for a second before hinging from your hips to come back up to the top Repeat for the other leg once you have completed all your reps If you don’t have a resistance band, use a dumbbell in each hand instead

PENDULUM DEADLIFT (RESISTANCE BAND OVER SHOULDERS) SETS: 4 | REPS: 15 each leg

1. 2. 3. 4.

Stand with your feet turned out and wider than shoulder-width Pushing your hips back, and bending at the knees, sink to 90-degrees. Make sure you keep your back strong and tall Pause at the bottom, before driving through your feet and returning to the starting position Ensure your core is braced, chest is up and your glutes are engaged the whole time

SUMO SQUATS SETS: 4 | REPS: 20

CIRCUIT 2 1. 2. 3. 4.

Lie with your back on the floor and feet supported on the exercise ball Lift your hips off the floor, using your arms for support, until there is a straight line between your shoulders and feet While keeping your hips up, draw your feet towards your glutes as much as possible Slowly straighten your legs while keeping your hips up and repeat

HAMSTRING CURLS (EXERCISE BALL) SETS: 4 | REPS: 15

1. 2. 3. 4.

Lift your right leg straight behind you as you lower your upper body towards the floor, holding a kettlebell in the same hand. There should be a straight line from your shoulders to your right foot Pause at the bottom for a second before hinging from your hips to come back up to the top Control the entire movement with your left glute, ensure core engagement and avoid twisting Repeat for the other leg once you have completed all your reps)

SINGLE LEG DEADLIFT (KETTLEBELL) SETS: 4 | REPS: 20 each leg

HOME: THICC IS BACK

6

WEEK 6

LOWER BODY WITH BOOTY FINISHER

DAY THREE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 3 1. 2. 3.

Stand with your feet turned out to 45-degrees and wider than shoulder-width. Hold a single dumbbell against your chest Pushing your hips back, and bending at the knees, sink to 90-degrees. Make sure you keep your back strong and tall Slowly pulse up and down through this position for the required amount of time, controlling each pulse with your leg muscles

SUMO SQUAT PULSES SETS: 4 | REPS: 20

1. 2. 3.

Stand with your feet turned out to 45-degrees and wider than shoulder-width. Hold a single dumbbell against your chest Pushing your hips back, and bending at the knees, sink to 90-degrees. Make sure you keep your back strong and tall Hold this position for the required amount of time, ensuring you keep your chest up and core engaged

SUMO SQUAT HOLD SETS: 4 | TIME: 30 seconds

1. 2. 3.

Squat down until your thighs are parallel to the ground - pause for 5 seconds Explosively jump as high as possible, fully extending your whole body, whilst maintaining body tension Control your landing and go straight into the next 5 second hold

PAUSED SQUAT JUMPS SETS: 4 | REPS: 12

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

7

WEEK 6

OPTIONAL CHALLENGE DAY

DAY FOUR

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3. 4.

Secure a resistance band around your thighs close to your knees, with your feet slightly wider than shoulder-width Sink down in a squat until your knees are at 90-degrees, and pause in this position for 5-seconds each rep Keep your chest up and actively push against the band to keep your knees out over your toes - you should feel your glutes need to work hard in order to achieve this If you don’t have a booty band, just do normal bodyweight paused squats

BOOTY BAND PAUSED SQUATS SETS: 4 | REPS: 15

1. 2. 3.

Lie on a flat bench or on a mat on the floor, with a dumbbell in each hand. Elbows are out wide at a 90 degree angle Press the dumbbells straight up above your chest towards the ceiling Slowly lower back to the starting position

DUMBBELL CHEST PRESS SETS: 4 | REPS: 10

1. 2. 3.

4.

PLANK RENEGADE ROWS

CURTSY SQUATS (DUMBBELLS)

DUMBBELL LEG RAISES

SETS: 4 | REPS: 10 each arm

SETS: 4 | REPS: 12 each leg

SETS: 4 | REPS: 12

Bring shoulders over hands and feet together in raised plank - ensure back is flat and core is engaged Place one dumbbell in centre of the body in line with the chest on the ground From raised plank position, pick one dumbbell up and draw elbow towards side of the body. Focus on gently drawing your shoulder blades together Lower arm back down to the floor and repeat on other side. Alternate between sides

1. 2.

3.

Begin standing tall with feet slightly narrower than hip-width, holding a dumbbell in each hand With your reft leg, step back and behind the left leg and sink down until your back leg is just above the floor Push back to the starting position and repeat for the left leg - this is 1 rep

1. 2.

3.

Lay on your back holding dumbbells straight above your shoulders Engage your core and while keeping your legs straight, lift your legs towards the dumbbells, pausing at the top Slowly lower your legs stopping them just before the ground and repeat for the next rep - ensure the dumbbells stay as still as possible

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

8

WEEK 6

UPPER & CORE

DAY FIVE

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1.

3.

Stand with feet shoulder-width apart and core engaged, holding dumbbells by side of the body Tilt chest towards the ground to just above hip height. Keeping elbows pinned into the body, extend arms straight back, stopping when in line with the body Slowly lower back to starting tilted position and repeat

1. 2. 3.

Sit at an upright bench with a dumbbell in each hand, held to your shoulders Press the arms straight up towards the ceiling Slowly lower the dumbbells back down to your shoulders

2.

STANDING TRICEP KICKBACKS SETS: 4 | REPS: 12

DUMBBELL SEATED SHOULDER PRESS SETS: 4 | REPS: 12

CIRCUIT 2 1. 2. 3.

Wrap the resistance band around a pole or bar so that it’s inline with your eyes Pull the band back until your hands are either side of your face - make sure you keep your elbows high Slowly straighten your arms to return to the start - try to relax your neck as much as possible

FACE PULLS SETS: 4 | REPS: 20

1. 2. 3. 4.

Lie on a flat bench or on the floor with your knees bent and feet flat on the floor With a dumbbell in each hand, hold your arms straight up above your shoulders Hinge at the elbows and lower the dumbbells down towards your head, keeping the elbows still Press the arms straight back up, squeezing the triceps

DUMBBELL SKULL CRUSHER SETS: 4 | REPS: 20

HOME: THICC IS BACK

9

WEEK 6

UPPER & CORE

DAY FIVE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 3 1. 2. 3. 4.

Start in an elbow plank position - feet together, shoulders over elbows, back flat and core engaged From elbow plank position, rotate onto one elbow and come into a side plank position, extend arm straight up in line with the body Pause, and then lower back onto elbows Repeat on other side and alternate between two sides

PLANK ALTERNATING ROTATES SETS: 4 | REPS: 10 each side

1. 2. 3. 4.

Begin exercise with both arms at your waist holding dumbbells in each hand While keeping your chest facing forwards, slowly bend to the side, ensuring your hands have constant contact with your leg Slowly return to the starting position, repeating for the opposite side To make this more difficult, only hold a dumbbell on the side you are bending to

DUMBBELL SIDE BENDS SETS: 4 | REPS: 15 each side

1. 2. 3.

Lay down on your back, with your feet slightly raised and hands beside your hips Complete the movement by quickly alternating your legs, but maintaining control and tension throughout the exercise Do NOT rest in between reps

FLUTTER KICKS SETS: 4 | REPS: 50 each side

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

10

WEEK 6

LOWER BODY & OPTIONAL CARDIO

DAY SIX

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3. 4. 5.

Rest your shoulder blades on bench Place weight on hips, and step feet out in front of body with slight bend in the knees Lower glutes towards the ground and hover off the ground From base, keep your chin tucked in towards body and drive hips up to roof, focusing on pulling in the glutes and engaging the core Pause at top of motion and slowly lower back down to hover. Repeat motion without resting on ground between reps

WEIGHTED HIP THRUSTS FOR HOME SETS: 4 | REPS: 20

1. 2. 3. 4.

Stand on the band and loop it over your shoulders, resting behind your head. Hold it in place with your hands by your sides Step your feet slightly wider than hip width and squat until your thighs are parallel to the ground Press through the feet and extend the legs to return to start position Ensure the chest and spine are tall throughout

SQUATS WITH RESISTANCE BAND SETS: 4 | REPS: 20

1. 2. 3. 4.

Take a large step to one side and sink down into a squat until your thighs are parallel with the ground Push through your whole foot to stand back up, but keep your feet where they are Ensure your chest stays up, hips are level and knees stay in line with your feet Once you have completed all reps, step back to the start and repeat for the opposite side

SIDE SQUATS SETS: 4 | REPS: 20 each leg

HOME: THICC IS BACK

11

WEEK 6

LOWER BODY & OPTIONAL CARDIO

DAY SIX

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 1. 2. 3. 4.

With a dumbbell in each hand, place 1 foot on a bench behind you, so the ball of your foot is supported. Ensure your feet are parallel and slightly narrower than hip-width Bend your front knee to 90-degrees as you lower your back knee towards the floor Push through your front foot to return to the starting position, ensuring your chest stays tall Repeat the same number of reps on the other leg

ELEVATED SPLIT SQUAT (DUMBBELLS) SETS: 4 | REPS: 15 each leg

1. 2. 3. 4.

Come into a box position with shoulders stacked over hands, flat back and knees shoulder width apart Bring the large booty band under hands and hook the other end over one foot From box position, extend your leg straight back. Raise your leg straight up and then lower back down to the ground Repeat motion without letting toe touch the ground

KNEELING BANDED KICKBACKS SETS: 4 | REPS: 20 each leg

OPTIONAL FINISHER 1. 2. 3.

Either run or walk at a brisk pace so that you would find it difficult to have a conversation Continue at this pace for the required amount of time If this pace becomes too difficult, slow down and walk until you feel comfortable to pick up the pace again

RUN OR BRISK WALK SETS: 1 | TIME: 30 minutes

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

12

WEEK 6

REST DAY OR YOGA

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 – 3 times CIRCUIT 1 1. 2. 3. 4. 5. 6.

Stand straight with your feet together, keeping your spine tall and straight Inhale and sweep your hands over your head and join the palms Press the feet into the floor firmly, engage your core and pull the navel close to the spine Keep the legs active and squeeze your buttocks Tilt your head and gaze at your fingertips Hold the posture for 60 to 90 seconds

TADASANA SETS: 5 | HOLD FOR: 10 seconds

1. 2. 3. 4. 5. 6.

Stand with your feet separated about 3 feet wide. Slightly turn the toes inward Place your palms on your waist, exhale and fold forward, pushing the hips back and lengthening the spine Once in position, hold the big toe of each foot using your thumb, middle and index fingers, thumb resting on top of the big toe Let the head come close to the floor Engage the core and hold the posture, breathing deeply, for 90 seconds Place your palms on the waist, bend your knees slightly, inhale and straighten your torso. Exhale and slightly backbend

FORWARD BEND SETS: 5 | HOLD FOR: 10 seconds

1. 2. 3. 4. 5.

From Downward Facing Dog, walk forward in between your palms. Sit down on the floor and stretch your legs out Rock slightly forwards on your glutes to balance yourself on the sitting bones Breathe in and swing your arms over your head, aligned with your ears Exhale and fold forward from the hips and wrap your arms around your feet Allow your abdomen to rest on your thighs while chest rests on the shin, and hold

SEATED FORWARD FOLD SETS: 5 | HOLD FOR: 10 seconds

1. 2. 3. 4. 5.

From the Bridge Pose, exhale and lower your hips gently to the floor. Stretch your legs out. Bend your knees and hug them to your chest Stretch your arms out at shoulder level, palms facing the floor Inhale, and as you exhale, squeezing the knees and inner thighs, rest your knees to the right and twist your torso to the left while looking to your left Take a short inhalation and exhale completely Hold the pose, then exhale and repeat on your other side

REVOLVED ABDOMINAL TWIST SETS: 5 | HOLD FOR: 10 seconds

HOME: THICC IS BACK

13

WEEK 6

REST DAY OR YOGA

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 – 3 times CIRCUIT 2 1. 2. 3. 4. 5. 6.

Inhale and come up and release your arms. Turn both feet to the front Exhale and place both the palms on the floor, stretching out the fingers, and pressing the palms firmly into the floor Walk your left foot and align it parallel to the right. Separate your feet as wide as your hips Push your heels close to the floor while the tailbone moves close to the ceiling. Lengthen your spine as much as possible without rounding the upper back Adjust the alignment to stack your shoulders over your wrists, and while pressing the palms firmly into the floor, allow your chest to come close to the thighs Hold this posture

DOWNWARD FACING DOG SETS: 3 | HOLD FOR: 10 seconds

1. 2. 3. 4. 5. 6.

Once you complete standing splits, extend your legs back, placing the heels firmly into the floor. Lift your hips to the ceiling adjusting your body to look like an inverted V Slide your forearms down so that your elbows are right under your shoulders Inhale and push your body a little forward so that your crown comes close to the floor and heels are off the floor As you inhale, lift your left leg up into the air with toes facing the ceiling. Engage the core and glutes Breathing deeply, hold the posture for 30 seconds Exhale and release the posture. Repeat on the other side

DOWNWARD FACING DOG SPLIT SETS: 3 | HOLD FOR: 10 seconds

1. 2. 3. 4. 5. 6. 7.

Come into Downward Facing Dog Pose. Make sure that the wrists are stacked under the shoulders. While supporting yourself on your hands, slowly walk your feet inward, slowly straightening your back, vertebra by vertebra Lift one leg against the wall while you continue straightening your back. Lift the pelvis and finally the second leg. Join the feet against the wall and gaze at a point in front of you. While engaging your core muscles and thighs, hold the posture for 30 seconds Exhale and gently place the feet back on the floor and come back to Downward Facing Dog Pose Only go past step 4 if your arms and core are strong enough

HANDSTAND SETS: 3 | HOLD FOR: 5 seconds each side

HOME: THICC IS BACK

14

WEEK 7

LOWER BODY

DAY ONE

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3.

While holding a dumbbell in each hand, lunge forwards on one leg, stopping just before your back knee touches the ground Add an extra half rep by coming back up halfway, then lowering back to the bottom of the lunge before stepping forwards Lunge forwards with your opposite foot this time, alternating legs, adding an extra half rep each time and ensuring your hips stay level

DOUBLE PUMP WALKING LUNGES (DUMBBELLS) SETS: 4 | REPS: 15 each leg

CIRCUIT 2 1. 2. 3.

Stand with your feet and knees together, with the ball against your lower back and up against a wall Pushing your hips down and back, and bending at the knees, sink to 90-degrees. Make sure you keep your back tall and strong Pause at the bottom, before driving through your feet and returning to the starting position. Keeping the core engaged throughout

SKIER SQUATS (EXERCISE BALL) SETS: 4 | REPS: 15

1. 2. 3.

Begin with one foot on the box, with both feet shoulder width apart Step your other foot onto the box, then step down to the floor Repeat as fast as possible, alternating each step to simulate running

PLYO STEP UPS SETS: 4 | REPS: 12 each leg

HOME: THICC IS BACK

2

WEEK 7

LOWER BODY

DAY ONE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 3 1. 2. 3. 4.

Stand with your feet shoulder-width apart and the dumbbells resting against your thighs. Keep your arms straight and upper back engaged Push your hips back and slowly hinge forwards at the hips, lowering the dumbbells while keeping them in contact with your legs Only go as low as you can with a straight back! Come back up by pushing your hips forwards and maintaining core and glute engagement Ensure your core is braced and your glutes are engaged the whole time, stop if you feel pain in your lower back

STRAIGHT LEG DEADLIFT (DUMBBELLS) SETS: 4 | REPS: 10

CIRCUIT 4 1. 2. 3.

Stand tall in front of a bench with one leg held in front of you, torso slightly forward and hands together Push your hips back and bend your knee, slowly lowering your leg until you are sitting on the bench - keep ankle, knee and hip in a line Push back up to the top by only using the leg on the ground, ensuring your hips stay level and driving through the heel

SINGLE LEG SQUATS SETS: 4 | REPS: 15 each leg

1. 2. 3.

Begin lying on your side, with your shoulders, hips and ankles in a straight line. Your top leg is straight while the bottom knee is bent to 90-degrees Lift your top leg as high as possible without twisting your hips - hold at the top for 2 seconds Slowly lower back to the starting position, controlling through your glute. If you can’t feel your glute working, slightly point your top foot towards the floor

STRAIGHT LEG CLAMS SETS: 4 | REPS: 15 each leg

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

3

WEEK 7

UPPER & CORE

DAY TWO

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3.

Lie on a flat bench or on a mat on the floor, with a dumbbell in each hand. Elbows are out wide at a 90 degree angle Press the dumbbells straight up above your chest towards the ceiling Slowly lower back to the starting position

DUMBBELL CHEST PRESS SETS: 4 | REPS: 10

1. 2. 3.

Begin with a dumbbell in each hand, resting them against your hips With your arms straight (but with a soft elbow) slowly raise your arms sideways until they are in line with your shoulders Pause at the top for 1 second before slowly lowering back down

FRONT RAISE LATERAL RAISES SETS: 4 | REPS: 10

CIRCUIT 2 1.

3.

Hold your dumbbells with a neutral grip, with your knees slightly bent, glutes squeezed and your upper body hinged forward to about 45-degrees Pull the dumbbells towards you while keeping your elbows close to your sides and squeezing your shoulder blades together (T-Rex arms) Slowly lower the dumbbells, until your arms are straight

1. 2. 3.

Hold a dumbbell in each hand beside your hips with palms facing forward Curl the dumbbells up towards your shoulders, squeezing the biceps Slowly lower back down

2.

BENT OVER ROW (DUMBBELLS) SETS: 4 | REPS: 12

DUMBBELL BICEP CURL SETS: 4 | REPS: 15

HOME: THICC IS BACK

4

WEEK 7

UPPER & CORE

DAY TWO

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 3 1. 2. 3.

Lay on your back holding dumbbells straight above your shoulders Engage your core and while keeping your legs straight, lift your legs towards the dumbbells, pausing at the top Slowly lower your legs stopping them just before the ground and repeat for the next rep - ensure the dumbbells stay as still as possible

DUMBBELL LEG RAISES SETS: 4 | REPS: 20

1. 2. 3.

Begin by supporting your weight on your forearm and foot - your feet should be together with your hips up, making a straight line from foot to shoulder While maintaining the side plank shape, raise your top knee towards your elbow without twisting your hips Hold for 1 second before slowly lowering and performing another rep. Once you have completed all reps, switch sides

SIDE PLANK LEG RAISES SETS: 4 | REPS: 10 each side

1. 2. 3.

Lay down on your back, with your feet slightly raised and hands beside your hips Complete the movement by quickly alternating your legs, but maintaining control and tension throughout the exercise Do NOT rest in between reps

FLUTTER KICKS SETS: 4 | REPS: 40 each side

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

5

WEEK 7

LOWER BODY WITH BOOTY FINISHER

DAY THREE

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3. 4.

Loop the resistance band over the shoulders behind the head and under 1 foot. Step the other foot back about a foot with the heel raised, ensuring the knees and toes are pointing forwards Bend at the knees, lowering the body until the back knee just hovers above the ground Press through the feet and extend the legs to return to the starting position. Perform all reps on one leg, then repeat on the other side If you don’t have a band, simply do it bodyweight or with a DB

SPLIT SQUATS WITH RESISTANCE BAND SETS: 4 | REPS: 12 each leg

1. 2. 3. 4.

With a single dumbbell, take a large step to one side and sink down until your knee is at 90-degrees Make sure the ankle, knee and hip of the bending leg stay in a line - the other leg stays straight and only acts for balance Push back to the starting position using only the bent leg, ensuring your chest stays up Repeat for the same leg, switching legs once you have completed all reps

SIDE LUNGES (DUMBBELL) SETS: 4 | REPS: 12 each leg

CIRCUIT 2 1. 2. 3. 4.

Stand on the band and loop it over your shoulders, resting behind your head. Hold it in place with your hands by your sides Step your feet slightly wider than hip width and squat until your thighs are parallel to the ground Press through the feet and extend the legs to return to start position Ensure the chest and spine are tall throughout

SQUATS WITH RESISTANCE BAND SETS: 4 | REPS: 20

1. 2. 3. 4.

Stand tall on a step with one leg to the side and a dumbbell in each hand By bending through the knee that is on the step, slowly lower your leg until it gently touches the floor Push back up to the top by only using the leg on the step, ensuring your hips stay level As you get more comfortable, you can increase the height of the step to make it more difficult

STEP DOWNS (DUMBBELLS) SETS: 4 | REPS: 15 each leg

HOME: THICC IS BACK

6

WEEK 7

LOWER BODY WITH BOOTY FINISHER

DAY THREE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 3 1. 2. 3. 4.

Take a large step to one side and sink down into a squat until your thighs are parallel with the ground Push through your whole foot to stand back up, but keep your feet where they are Ensure your chest stays up, hips are level and knees stay in line with your feet Once you have completed all reps, step back to the start and repeat for the opposite side

SIDE SQUATS SETS: 5 | REPS: 12 each leg

1. 2. 3.

Begin lying on your side, with your shoulders, hips and ankles in a straight line. Your top leg is straight while the bottom knee is bent to 90-degrees Lift your top leg as high as possible without twisting your hips - hold at the top for 2 seconds Slowly lower back to the starting position, controlling through your glute. If you can’t feel your glute working, slightly point your top foot towards the floor

STRAIGHT LEG CLAMS SETS: 5 | REPS: 15 each leg

1. 2. 3.

Lift your hips up as high as possible forming a straight line from your shoulders to your knee Squeeze your glutes and hold this position for the required amount of time Slowly lower your leg and repeat for the other leg

SINGLE LEG BRIDGE HOLD SETS: 5 | TIME: 20 seconds each leg

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

7

WEEK 7

OPTIONAL CHALLENGE DAY

DAY FOUR

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3. 4.

Secure a resistance band around your thighs close to your knees, with your feet slightly wider than shoulder-width Sink down in a squat until your knees are at 90-degrees, and pause in this position for 5-seconds each rep Keep your chest up and actively push against the band to keep your knees out over your toes - you should feel your glutes need to work hard in order to achieve this If you don’t have a booty band, just do normal bodyweight paused squats

BOOTY BAND PAUSED SQUATS SETS: 4 | REPS: 15

1. 2. 3.

Lie on a flat bench or on a mat on the floor, with a dumbbell in each hand. Elbows are out wide at a 90 degree angle Press the dumbbells straight up above your chest towards the ceiling Slowly lower back to the starting position

DUMBBELL CHEST PRESS SETS: 4 | REPS: 10

1. 2. 3.

4.

PLANK RENEGADE ROWS

CURTSY SQUATS (DUMBBELLS)

DUMBBELL LEG RAISES

SETS: 4 | REPS: 10 each arm

SETS: 4 | REPS: 12 each leg

SETS: 4 | REPS: 12

Bring shoulders over hands and feet together in raised plank - ensure back is flat and core is engaged Place one dumbbell in centre of the body in line with the chest on the ground From raised plank position, pick one dumbbell up and draw elbow towards side of the body. Focus on gently drawing your shoulder blades together Lower arm back down to the floor and repeat on other side. Alternate between sides

1. 2.

3.

Begin standing tall with feet slightly narrower than hip-width, holding a dumbbell in each hand With your reft leg, step back and behind the left leg and sink down until your back leg is just above the floor Push back to the starting position and repeat for the left leg - this is 1 rep

1. 2.

3.

Lay on your back holding dumbbells straight above your shoulders Engage your core and while keeping your legs straight, lift your legs towards the dumbbells, pausing at the top Slowly lower your legs stopping them just before the ground and repeat for the next rep - ensure the dumbbells stay as still as possible

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

8

WEEK 7

UPPER & CORE

DAY FIVE

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3.

Begin lying flat on your stomach with arms and legs stretched out straight Squeeze your glutes, then while keeping your arms and legs straight, lift them as high as possible - hold this position for 2 seconds and lower then repeat Ensure you keep your glutes squeezed, core engaged and arms by your ears the whole time

SUPERMANS SETS: 4 | REPS: 12

1. 2. 3.

Lie on a flat bench or on a mat on the floor, with a dumbbell in each hand. Elbows are out wide at a 90 degree angle Press the dumbbells straight up above your chest towards the ceiling Slowly lower back to the starting position

DUMBBELL CHEST PRESS SETS: 4 | REPS: 12

CIRCUIT 2 1. 2. 3.

Hold a dumbbell in each hand to your shoulders, palms facing you Externally rotate the hands as you shoulder press, so the palms end up facing forward when the arms are straight above your head Reverse this movement

ARNOLD PRESS SETS: 4 | REPS: 20

1. 2. 3. 4.

Lie on a flat bench or on the floor with your knees bent and feet flat on the floor With a dumbbell in each hand, hold your arms straight up above your shoulders Hinge at the elbows and lower the dumbbells down towards your head, keeping the elbows still Press the arms straight back up, squeezing the triceps

REVERSE FLYS SETS: 4 | REPS: 20

HOME: THICC IS BACK

9

WEEK 7

UPPER & CORE

DAY FIVE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 3 1. 2. 3. 4.

Lay on your back holding the exercise ball in your arms Engage your core and while keeping your legs straight, lift your legs towards the ball, momentarily pausing at the top Place the ball between your feet, and slowly lower your arms and legs stopping them just before the ground Lift the ball back up and this time take it with your hands - this is 1 rep

AB PASS (EXERCISE BALL) SETS: 4 | REPS: 10

1. 2. 3.

Lie flat on your back and squeeze the ball between your ankles with straight legs Slowly lower the ball to one side, stopping just before it touches the floor Using your core muscles, slowly bring the ball back to the start then repeat for the other side - this is 1 rep

1. 2. 3.

Lie flat on your back and squeeze the ball between your ankles with straight legs Slowly lower the ball towards the floor, ensuring your lower back stays flat Stop just before the ball touches the floor, and slowly come back up

WINDSHIELD WIPERS (EXERCISE BALL) SETS: 4 | REPS: 6 each side

LEG LOWERS (EXERCISE BALL) SETS: 4 | REPS: 10

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

10

WEEK 7

LOWER BODY & OPTIONAL CARDIO

DAY SIX

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3. 4. 5.

Rest your shoulder blades on bench Place weight on hips, and step feet out in front of body with slight bend in the knees Lower glutes towards the ground and hover off the ground From base, keep your chin tucked in towards body and drive hips up to roof, focusing on pulling in the glutes and engaging the core Pause at top of motion and slowly lower back down to hover. Repeat motion without resting on ground between reps

WEIGHTED HIP THRUSTS FOR HOME SETS: 5 | REPS: 15

1. 2. 3. 4. 5.

Place the booty band just above your knees, lie down on your back, bend the knees up towards the glutes, and move your feet apart until the band is tight While keeping the band tight, lift your hips as high as possible and pause for 2 seconds Slowly lower your hips back to the ground For an extra challenge, at the top of the bridge slightly externally rotate your knees to get a deep glute burn If you don’t have a booty band, perform normal glute bridge

BOOTY BAND BRIDGE SETS: 5 | REPS: 20

HOME: THICC IS BACK

11

WEEK 7

LOWER BODY & OPTIONAL CARDIO

DAY SIX

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2

1. 2.

3. 4.

SIDE LUNGES (DUMBBELL)

SINGLE LEG GLUTE BRIDGE

SINGLE LEG SQUAT

SETS: 4 | REPS: 15 each leg

SETS: 4 | REPS: 12 each leg

SETS: 4 | REPS: 12 each leg

With a single dumbbell, take a large step to one side and sink down until your knee is at 90-degrees Make sure the ankle, knee and hip of the bending leg stay in a line - the other leg stays straight and only acts for balance Push back to the starting position using only the bent leg, ensuring your chest stays up Repeat for the same leg, switching legs once you have completed all reps

1.

2. 3. 4.

Lay on your back with your knees bent to 90 degrees and feet hipwidth apart. Extend one leg straight up Lift your hips up as high as possible forming a straight line from your shoulders to your knee Squeeze your glutes and hold this position Keeping your back straight, slowly lower your leg and repeat for the other leg - this is 1 repetition

1. 2.

3.

Stand tall in front of a bench with one leg held in front of you, torso slightly forward and hands together Push your hips back and bend your knee, slowly lowering your leg until you are sitting on the bench - keep ankle, knee and hip in a line Push back up to the top by only using the leg on the ground, ensuring your hips stay level and driving through the heel

OPTIONAL FINISHER 1. 2. 3.

Either run or walk at a brisk pace so that you would find it difficult to have a conversation Continue at this pace for the required amount of time If this pace becomes too difficult, slow down and walk until you feel comfortable to pick up the pace again

RUN OR BRISK WALK SETS: 1 | TIME: 30 minutes

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

12

WEEK 7

REST DAY OR YOGA

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 – 3 times CIRCUIT 1 1. 2. 3. 4. 5. 6.

Stand straight with your feet together, keeping your spine tall and straight Inhale and sweep your hands over your head and join the palms Press the feet into the floor firmly, engage your core and pull the navel close to the spine Keep the legs active and squeeze your buttocks Tilt your head and gaze at your fingertips Hold the posture for 60 to 90 seconds

TADASANA SETS: 5 | HOLD FOR: 10 seconds

1. 2. 3. 4. 5. 6.

Stand with your feet separated about 3 feet wide. Slightly turn the toes inward Place your palms on your waist, exhale and fold forward, pushing the hips back and lengthening the spine Once in position, hold the big toe of each foot using your thumb, middle and index fingers, thumb resting on top of the big toe Let the head come close to the floor Engage the core and hold the posture, breathing deeply, for 90 seconds Place your palms on the waist, bend your knees slightly, inhale and straighten your torso. Exhale and slightly backbend

FORWARD BEND SETS: 5 | HOLD FOR: 10 seconds

1. 2. 3. 4. 5.

From Downward Facing Dog, walk forward in between your palms. Sit down on the floor and stretch your legs out Rock slightly forwards on your glutes to balance yourself on the sitting bones Breathe in and swing your arms over your head, aligned with your ears Exhale and fold forward from the hips and wrap your arms around your feet Allow your abdomen to rest on your thighs while chest rests on the shin, and hold

SEATED FORWARD FOLD SETS: 5 | HOLD FOR: 10 seconds

1. 2. 3. 4. 5.

From the Bridge Pose, exhale and lower your hips gently to the floor. Stretch your legs out. Bend your knees and hug them to your chest Stretch your arms out at shoulder level, palms facing the floor Inhale, and as you exhale, squeezing the knees and inner thighs, rest your knees to the right and twist your torso to the left while looking to your left Take a short inhalation and exhale completely Hold the pose, then exhale and repeat on your other side

REVOLVED ABDOMINAL TWIST SETS: 5 | HOLD FOR: 10 seconds

HOME: THICC IS BACK

13

WEEK 7

REST DAY OR YOGA

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 – 3 times CIRCUIT 2 1. 2. 3. 4. 5. 6.

Inhale and come up and release your arms. Turn both feet to the front Exhale and place both the palms on the floor, stretching out the fingers, and pressing the palms firmly into the floor Walk your left foot and align it parallel to the right. Separate your feet as wide as your hips Push your heels close to the floor while the tailbone moves close to the ceiling. Lengthen your spine as much as possible without rounding the upper back Adjust the alignment to stack your shoulders over your wrists, and while pressing the palms firmly into the floor, allow your chest to come close to the thighs Hold this posture

DOWNWARD FACING DOG SETS: 3 | HOLD FOR: 10 seconds

1. 2. 3. 4. 5. 6.

Once you complete standing splits, extend your legs back, placing the heels firmly into the floor. Lift your hips to the ceiling adjusting your body to look like an inverted V Slide your forearms down so that your elbows are right under your shoulders Inhale and push your body a little forward so that your crown comes close to the floor and heels are off the floor As you inhale, lift your left leg up into the air with toes facing the ceiling. Engage the core and glutes Breathing deeply, hold the posture for 30 seconds Exhale and release the posture. Repeat on the other side

DOWNWARD FACING DOG SPLIT SETS: 3 | HOLD FOR: 10 seconds

1. 2. 3. 4. 5. 6. 7.

Come into Downward Facing Dog Pose. Make sure that the wrists are stacked under the shoulders. While supporting yourself on your hands, slowly walk your feet inward, slowly straightening your back, vertebra by vertebra Lift one leg against the wall while you continue straightening your back. Lift the pelvis and finally the second leg. Join the feet against the wall and gaze at a point in front of you. While engaging your core muscles and thighs, hold the posture for 30 seconds Exhale and gently place the feet back on the floor and come back to Downward Facing Dog Pose Only go past step 4 if your arms and core are strong enough

HANDSTAND SETS: 3 | HOLD FOR: 5 seconds each side

HOME: THICC IS BACK

14

WEEK 8

LOWER BODY

DAY ONE

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3. 4.

Stand with your feet shoulder-width apart and the dumbbells resting against your thighs. Keep your arms straight and upper back engaged Push your hips back and slowly hinge forwards at the hips, lowering the dumbbells while keeping them in contact with your legs Only go as low as you can with a straight back! Come back up by pushing your hips forwards and maintaining core and glute engagement Ensure your core is braced and your glutes are engaged the whole time, stop if you feel pain in your lower back

STRAIGHT LEG DEADLIFT (DUMBBELLS) SETS: 4 | REPS: 15

1. 2. 3. 4.

Stand with your feet turned out and wider than shoulder-width Pushing your hips back, and bending at the knees, sink to 90-degrees. Make sure you keep your back strong and tall Pause at the bottom, before driving through your feet and returning to the starting position Ensure your core is braced, chest is up and your glutes are engaged the whole time

SUMO SQUATS SETS: 4 | REPS: 20

CIRCUIT 2 1. 2. 3. 4.

While holding a single dumbbell in your hands against your chest, take a large step to one side and sink down until your knee is at 90-degrees Make sure the ankle, knee and hip of the bending leg stay in a line - the other leg stays straight and only acts for balance Push straight up from the bent knee while bringing the straight leg across next to it Repeat for the same leg, covering as much distance as possible, before switching legs to go the other way

WALKING SIDE LUNGES (DUMBBELL) SETS: 4 | REPS: 12 each leg

HOME: THICC IS BACK

2

WEEK 8

LOWER BODY

DAY ONE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 1. 2. 3.

Stand with your feet and knees together, with the ball against your lower back and up against a wall Pushing your hips down and back, and bending at the knees, sink to 90-degrees. Make sure you keep your back tall and strong Pause at the bottom, before driving through your feet and returning to the starting position. Keeping the core engaged throughout

SKIER SQUATS (EXERCISE BALL) SETS: 4 | REPS: 20

CIRCUIT 3 1. 2. 3.

Secure a resistance band around your thighs close to your knees, with your feet wide enough so there is tension on the band Rotate your knees as wide as possible and pause, forcing your glutes to engage Slowly bring your knees back together and repeat, keeping tension on the band at all times

BOOTY BAND SEATED ABDUCTORS SETS: 4 | REPS: 20

1. 2. 3.

Loop the band around your legs, just above the knees. Firmly place your back on a wall, knees hip-width apart at 90-degrees with your arms held out straight Actively push your glutes into the wall whilst keeping your knees in line with the middle toe

WALL SIT (BOOTY BAND) SETS: 4 | TIME: 45 seconds

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

3

WEEK 8

UPPER & CORE

DAY TWO

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3.

Lie on a flat bench or on a mat on the floor, with a dumbbell in each hand. Elbows are out wide at a 90 degree angle Press the dumbbells straight up above your chest towards the ceiling Slowly lower back to the starting position

DUMBBELL CHEST PRESS SETS: 4 | REPS: 12

1. 2. 3.

Hold your dumbbells with a neutral grip, with your knees slightly bent, glutes squeezed and your upper body hinged forward to about 45-degrees Pull the dumbbells towards you while keeping your elbows close to your sides and squeezing your shoulder blades together (T-Rex arms) Slowly lower the dumbbells, until your arms are straight

BENT OVER ROW (DUMBBELLS) SETS: 4 | REPS: 15

CIRCUIT 2 1. 2. 3.

Begin with a dumbbell in each hand, resting them against your hips With your arms straight (but with a soft elbow) slowly raise your arms sideways until they are in line with your shoulders Pause at the top for 1 second before slowly lowering back down

1. 2. 3.

Hold a dumbbell in each hand beside your hips with palms facing forward Curl the dumbbells up towards your shoulders, squeezing the biceps Slowly lower back down

FRONT RAISE LATERAL RAISES SETS: 4 | REPS: 15

DUMBBELL BICEP CURL SETS: 4 | REPS: 20

HOME: THICC IS BACK

4

WEEK 8

UPPER & CORE

DAY TWO

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 3 1. 2. 3.

Lay on your back holding dumbbells straight above your shoulders Engage your core and while keeping your legs straight, lift your legs towards the dumbbells, pausing at the top Slowly lower your legs stopping them just before the ground and repeat for the next rep - ensure the dumbbells stay as still as possible

DUMBBELL LEG RAISES SETS: 4 | REPS: 20

1. 2. 3.

Begin by supporting your weight on your forearm and foot - your feet should be together with your hips up, making a straight line from foot to shoulder While maintaining the side plank shape, raise your top knee towards your elbow without twisting your hips Hold for 1 second before slowly lowering and performing another rep. Once you have completed all reps, switch sides

SIDE PLANK LEG RAISES SETS: 4 | REPS: 10 each side

1. 2. 3.

Lay down on your back, with your feet slightly raised and hands beside your hips Complete the movement by quickly alternating your legs, but maintaining control and tension throughout the exercise Do NOT rest in between reps

FLUTTER KICKS SETS: 4 | REPS: 50 each side

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

5

WEEK 8

LOWER BODY WITH BOOTY FINISHER

DAY THREE

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3. 4.

Loop the resistance band over the shoulders behind the head and under 1 foot. Step the other foot back about a foot with the heel raised, ensuring the knees and toes are pointing forwards Bend at the knees, lowering the body until the back knee just hovers above the ground Press through the feet and extend the legs to return to the starting position. Perform all reps on one leg, then repeat on the other side If you don’t have a band, simply do it bodyweight or with a DB

WALKING LUNGES WITH KICKBACKS (DUMBBELLS) SETS: 4 | REPS: 12 each leg

1. 2. 3. 4.

With a single dumbbell, take a large step to one side and sink down until your knee is at 90-degrees Make sure the ankle, knee and hip of the bending leg stay in a line - the other leg stays straight and only acts for balance Push back to the starting position using only the bent leg, ensuring your chest stays up Repeat for the same leg, switching legs once you have completed all reps

HAMSTRING CURLS (EXERCISE BALL) SETS: 4 | REPS: 20

CIRCUIT 2 1. 2. 3. 4.

Stand tall on a step with one leg to the side and a dumbbell in each hand By bending through the knee that is on the step, slowly lower your leg until it gently touches the floor Push back up to the top by only using the leg on the step, ensuring your hips stay level As you get more comfortable, you can increase the height of the step to make it more difficult

STEP DOWNS (DUMBBELLS) SETS: 4 | REPS: 12 each leg

1. 2. 3. 4.

Place the resistance band under both feet, and over your shoulders so you are wearing it like a backpack Slowly hinge forward from your hips as far as you can while keeping a straight back - pause here for 1 second Slowly come back up while controlling with your glutes If you don’t have a resistance band, simply do it bodyweight with your hands crossed behind your head

GOOD MORNINGS WITH RESISTANCE BAND SETS: 4 | REPS: 20

HOME: THICC IS BACK

6

WEEK 8

LOWER BODY WITH BOOTY FINISHER

DAY THREE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 3 1. 2. 3.

Place the booty band just above your knees with your shoulders on a bench and your knees at 90-degrees Push your hips up as high as possible and squeeze your glutes while keeping your knees pressed out against the band, and hold for 2 seconds Slowly lower to the bottom ensuring you keep your knees out to maximize glute engagement

HIP THRUSTS (BOOTY BAND) SETS: 4 | REPS: 20

1. 2. 3.

Place one foot on a bench and lift your hips up as high as possible forming a straight line from your shoulders to your knee Squeeze your glutes and slowly lower, controlling using your glute Repeat for the required number of repetitions before repeating on the other leg

SINGLE SKY BRIDGE SETS: 4 | REPS: 15 each leg

1. 2. 3.

Place one foot on a bench and lift your hips up as high as possible forming a straight line from your shoulders to your knee Squeeze your glutes and pulse through this position using your glute Slowly lower and repeat for the other leg

SINGLE SKY BRIDGE PULSES SETS: 4 | REPS: 15 each leg

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

7

WEEK 8

OPTIONAL CHALLENGE DAY

DAY FOUR

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3.

Place 1 foot on a bench behind you, so the ball of your foot is supported. Ensure your feet are parallel and slightly narrower than hip-width Bend your front knee to 90-degrees as you lower your back knee towards the floor Push through your front foot to return to the starting position, ensuring your chest stays tall

ELEVATED SPLIT SQUAT (DUMBBELLS) SETS: 4 | REPS: 12 each leg

1. 2. 3. 4. 5.

Stand with feet shoulder width apart, soft knees and core engaged. Dumbbells should be in hands, palms facing towards the ground, hanging in front of the body From hanging position, raise dumbbells straight up to shoulder height From shoulder height, slowly lower back down to legs From starting position, raise arms laterally to shoulder height Lower back to starting point and repeat to front. Alternate between frontal raise and lateral raises

FRONT RAISE LATERAL RAISE SETS: 4 | REPS: 10

1. 2.

3.

4.

SWIMS

GOOD MORNINGS WITH RESISTANCE BAND

SUPERMAN HOLD

SETS: 4 | REPS: 8 each side

SETS: 4 | REPS: 12

SETS: 4 | TIME: 15 seconds

Begin lying flat on your stomach with arms and legs stretched out straight Squeeze your glutes, then while keeping your arms and legs straight, lift them as high as possible - hold this position throughout Lift your right arm and left leg higher, while keeping your other arm and leg off the ground - hold for 2 seconds Slowly lower and switch arms and legs, ensuring you keep your glutes squeezed and core engaged

1. 2.

3. 4.

Place the resistance band under both feet, and over your shoulders so you are wearing it like a backpack Slowly hinge forward from your hips as far as you can while keeping a straight back - pause here for 1 second Slowly come back up while controlling with your glutes If you don’t have a resistance band, simply do it bodyweight with your hands crossed behind your head

1. 2.

3.

Begin lying flat on your stomach with arms and legs stretched out straight Squeeze your glutes, then while keeping your arms and legs straight, lift them as high as possible - hold this position Ensure you keep your glutes squeezed, core engaged and arms by your ears the whole time

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

8

WEEK 8

UPPER & CORE

DAY FIVE

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3.

Stand with feet shoulder-width apart and core engaged, holding dumbbells by side of the body Tilt chest towards the ground to just above hip height. Keeping elbows pinned into the body, extend arms straight back, stopping when in line with the body Slowly lower back to starting tilted position and repeat

STANDING TRICEP KICKBACKS SETS: 4 | REPS: 20

1. 2. 3. 4.

Begin lying flat on your stomach with arms and legs stretched out straight Squeeze your glutes, then while keeping your arms and legs straight, lift them as high as possible - hold this position throughout Lift your right arm and left leg higher, while keeping your other arm and leg off the ground - hold for 2 seconds Slowly lower and switch arms and legs, ensuring you keep your glutes squeezed and core engaged

SWIMS SETS: 4 | REPS: 8 each side

CIRCUIT 2 1. 2. 3.

Hold a dumbbell in each hand to your shoulders, palms facing you Externally rotate the hands as you shoulder press, so the palms end up facing forward when the arms are straight above your head Reverse this movement

DUMBBELL SKULL CRUSHER SETS: 4 | REPS: 20

1. 2. 3. 4.

Place your hands just over shoulder width apart on the ground and bring your feet onto a step or bench (the higher the bench, the more difficult the exercise will be) Push into a raised plank position with flat back and core engaged From the plank position slowly lower your chest towards the ground with elbows slightly pulling outwards Before you hit the ground, push back to raised plank position. Repeat motion

ARNOLD PRESS SETS: 4 | REPS: 20

HOME: THICC IS BACK

9

WEEK 8

UPPER & CORE

DAY FIVE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 3 1. 2. 3. 4.

Place your hands just over shoulder width apart on the ground and bring your feet onto a step or bench (the higher the bench, the more difficult the exercise will be) Push into a raised plank position with flat back and core engaged From the plank position slowly lower your chest towards the ground with elbows slightly pulling outwards Before you hit the ground, push back to raised plank position. Repeat motion

DECLINE PUSHUP SETS: 4 | REPS: 10

1. 2. 3. 4.

Begin exercise lying on your back with your knees at 90 degrees Crunch upwards, twisting one elbow to the opposite knee while extending the opposite leg and briefly pause Slowly repeat with opposite elbow and knee, controlling each movement with your abs Completing both sides is 1 rep

BICYCLES SETS: 4 | REPS: 15 each side

1. 2. 3.

While laying on your back, lift your chest and feet off the ground so you are in a hollow shape. Ensure your chin is slightly tucked, feet are squeezed together and your core is engaged Hold this shape for the required amount of time

DISH HOLD SETS: 4 | REPS: 30 seconds

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

10

WEEK 8

LOWER BODY & OPTIONAL CARDIO

DAY SIX

WARM UP: Walk or Run | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 1 1. 2. 3. 4.

With a dumbbell in each hand, place 1 foot on a bench behind you, so the ball of your foot is supported. Ensure your feet are parallel and slightly narrower than hip-width Bend your front knee to 90-degrees as you lower your back knee towards the floor Push through your front foot to return to the starting position, ensuring your chest stays tall Repeat the same number of reps on the other leg

ELEVATED SPLIT SQUAT (DUMBBELLS) SETS: 5 | REPS: 12 each leg

1. 2. 3.

Bring booty band above knees, lie on the mat with back flat, knees bent and feet shoulder width apart on the ground From lying position raise your hips towards the roof and come into a bridge position Holding the bridge position, slowly pull your knees inwards and outwards in a pulse motion

BANDED GLUTE BRIDGE ABDUCTION SETS: 5 | REPS: 15

HOME: THICC IS BACK

11

WEEK 8

LOWER BODY & OPTIONAL CARDIO

DAY SIX

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2

1.

2.

3.

ARABESQUE ROW

SIDE LUNGES (DUMBBELL)

CURTSY LUNGE TO SQUAT

SETS: 5 | REPS: 12 each leg

SETS: 5 | REPS: 20 each leg

SETS: 5 | REPS: 15

With your left leg straight behind you, lower your upper body until there is a straight line from your left foot to your shoulders, with your arms hanging straight down holding dumbbells Pull the dumbbells towards you while maintaining the arabesque shape - the key is controlling with your right glute When you have completed all your reps, switch legs and repeat

1. 2.

3. 4.

With a single dumbbell, take a large step to one side and sink down until your knee is at 90-degrees Make sure the ankle, knee and hip of the bending leg stay in a line - the other leg stays straight and only acts for balance Push back to the starting position using only the bent leg, ensuring your chest stays up Repeat for the same leg, switching legs once you have completed all reps

1. 2. 3. 4. 5.

Stand with feet hip-width apart, chest upright, shoulders down and back Lower down into a squat position, making sure flat back and core engaged From the squat position, step left foot around hip-width apart on an angle behind the body Lower down into a curtsy lunge position From lunging position, step left foot back to the squat position and repeat on other side

OPTIONAL FINISHER 1. 2. 3.

Either run or walk at a brisk pace so that you would find it difficult to have a conversation Continue at this pace for the required amount of time If this pace becomes too difficult, slow down and walk until you feel comfortable to pick up the pace again

RUN OR BRISK WALK SETS: 1 | TIME: 30 minutes

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK

12

WEEK 8

REST DAY OR YOGA

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 – 3 times CIRCUIT 1 1. 2. 3. 4. 5. 6.

Inhale and come up and release your arms. Turn both feet to the front Exhale and place both the palms on the floor, stretching out the fingers, and pressing the palms firmly into the floor Walk your left foot and align it parallel to the right. Separate your feet as wide as your hips Push your heels close to the floor while the tailbone moves close to the ceiling. Lengthen your spine as much as possible without rounding the upper back Adjust the alignment to stack your shoulders over your wrists, and while pressing the palms firmly into the floor, allow your chest to come close to the thighs Hold this posture

DOWNWARD FACING DOG SETS: 3 | HOLD FOR: 10 seconds

1. 2. 3. 4. 5. 6.

Once you complete standing splits, extend your legs back, placing the heels firmly into the floor. Lift your hips to the ceiling adjusting your body to look like an inverted V Slide your forearms down so that your elbows are right under your shoulders Inhale and push your body a little forward so that your crown comes close to the floor and heels are off the floor As you inhale, lift your left leg up into the air with toes facing the ceiling. Engage the core and glutes Breathing deeply, hold the posture for 30 seconds Exhale and release the posture. Repeat on the other side

DOWNWARD FACING DOG SPLIT SETS: 3 | HOLD FOR: 10 seconds

1. 2. 3. 4. 5. 6. 7.

Come into Downward Facing Dog Pose. Make sure that the wrists are stacked under the shoulders While supporting yourself on your hands, slowly walk your feet inward, slowly straightening your back, vertebra by vertebra Lift one leg against the wall while you continue straightening your back. Lift the pelvis and finally the second leg Join the feet against the wall and gaze at a point in front of you While engaging your core muscles and thighs, hold the posture for 30 seconds Exhale and gently place the feet back on the floor and come back to Downward Facing Dog Pose Only go past step 4 if your arms and core are strong enough

HANDSTAND SETS: 3 | HOLD FOR: 20 seconds

HOME: THICC IS BACK

13

WEEK 8

REST DAY OR YOGA

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 – 3 times 1. 2. 3. 4. 5. 6.

Stand straight with your feet together, keeping your spine tall and straight Inhale and sweep your hands over your head and join the palms Press the feet into the floor firmly, engage your core and pull the navel close to the spine Keep the legs active and squeeze your buttocks Tilt your head and gaze at your fingertips Hold the posture for 60 to 90 seconds

TADASANA SETS: 3 | HOLD FOR: 10 seconds

1. 2. 3. 4. 5. 6.

Start with your feet together, spine long and aligned with your neck and head Pull your navel close to the spine and engage your core Inhale and sweep your arms over your head Exhale and squat, pushing your hips back and leaning forward slightly so that your torso and thighs make a 45-degree angle with each other Adjust your posture so that your knees are stacked above your ankles and your toes are visible Tilt your head and gaze at your fingertips while holding the pose

CHAIR POSE SETS: 3 | HOLD FOR: 10 seconds

1. 2. 3. 4.

5.

6.

TRIANGLE POSE

WARRIOR 3

STANDING SPLITS

SETS: 3 | HOLD FOR: 10 seconds each side

SETS: 3 | HOLD FOR: 10 seconds each side

SETS: 3 | HOLD FOR: 10 seconds each side

Release your grip in Big Toe Pose, place your palms on your waist Bend your knees. Take a breath in and straighten your torso Exhale and on the next inhalation, step your right foot about three feet away from the left Let both your feet face the right side. Exhale. Stretch your arms at shoulder level, palms facing down, fingertips facing either side Inhale and as you exhale, lean to your right and bend, moving the right hand towards the floor. If possible allow your right palm to rest inside the right foot Inhale and lift your left hand to the ceiling. Roll your left shoulder out and open your chest to the roof, feeling the stretch on your left side. Gaze up at your left fingertips and hold the posture

HOME: THICC IS BACK

1. 2. 3. 4. 5. 6.

Place your right arm outside your right foot Gently straighten the right knee and slide your left leg slightly forward Inhale and as you exhale, lift your left leg to hip-level Move your torso forward to align your spine parallel to the floor Stretch your arms forward, aligned with your ear Gaze at a point in front of you and hold

1. 2. 3.

4. 5. 6.

After completing Tadasana, exhale, and place both palms on the floor slightly in front of your feet Shift your weight onto your right foot and lift your left leg up as high as possible behind you Walk your hands closer to the balancing foot and bring your torso as close to your balancing leg as possible Square your hips, tuck your chin to the chest and relax your neck and shoulders Hold for 30 seconds Inhale, release the leg and come back to standing position before repeating for the other leg

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