IMRSF - Birthday Body

CONTENTS
3 Challenge Guidelines
6 Equipment Guide
11 Meal Prep
12 Grocery List
14 JNL Nutrition Guide
34 Carb Cycle
40 Supplement Guide
45 Pre/Post Stretch Guide
51 Cardio
56 FAQs
58 Workout Structure
59 The Workouts
90 Video Links
91 JNL Recipes
IMPORTANT
Make sure you CAREFULLY read through this entire training guide… (take your time to read
2-3x’s if necessary) scanning through or “skimming over” this detailed material won’t cut
it! We have given you plenty of valuable information & tools that will be useful; not just for
the next 4 or 6 weeks... but valuable tips that can be used to improve your health &
fitness lifestyle moving forward.
CHALLENGE
GUIDELINES
CHALLENGE POINT(S) + GRAND PRIZE WINNERS
TOTAL PARTICIPATION POINTS + BEST OVERALL TRANSFORMATION:
2,550 POINTS
How the Point(s) System Works:
TOTAL CHALLENGE POINTS INSTRUCTIONS
1) Daily video(s) performing the listed workouts/cardio,

selfies, meal prepping your weekly nutrition &/ or
(10) points Motivational post on your [Public] Instagram Stories
MAX per day feed.

*if your instagram account is private we won’t be able to see your posts
(Total per 30 Day Challenge: 300)
2) Daily video(s) of yourself performing the workout,

(15) points meal prepping &/ or Motivational post of your choice
MAX per day on your [Public] Instagram Main Page &/or Reels
(30) points 3) Tagging @imrocksolid_fitness, @joiechavis, +

#birthdaybodychallenge on your Instagram Stories
MAX per day Post(s), Main Page &/or Reels
3
TOTAL CHALLENGE POINTS INSTRUCTIONS
4) Send BEFORE & PROGRESS pictures between these

dates each week + please include your @instagram
Possible (100) points username in the subject box on the email
SEND ALL PICTURES HERE:
each set of pictures FITNESSPREMIUM1@GMAIL.COM
(400) max points WEEK 1 - Oct 21st - 24th

WEEK 2 - Oct 31st - Nov 1st
*4+ total pictures each submission* WEEK 3 - Nov 7th - 8th

WEEK 4 - Nov 14th - 15th
(500) points FINAL PICS ARE MANDATORY TO WIN!

SUBMIT YOUR (4) FINAL PICTURES BY
MAX
WEEK 5 - Nov 22nd - 23rd
SEND ALL PICTURES HERE: FITNESSPREMIUM1@GMAIL.COM
THE TOP TRANSFORMATION(S) WILL BE DECIDED BY OUR TEAM. IF CONSIDERED FOR

GRAND PRIZE, YOU WILL THEN BE ASKED FOR A FINAL [VIDEO] SUBMISSION TO BE SENT.
The challenge winner(s) are NOT only based on "participation" but also who has the BEST
TRANSFORMATION + RESULTS
over the next 30 days.

REMEMBER:
FOCUS on YOURSELF, stay consistent, disciplined & determined.. the rest will take care
of itself. DO NOT WORRY if your instagram mentions/messages have not been seen by
us, continue doing your part and following the program guidelines/instructions.
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HOW TO TAKE BEFORE
& PROGRESS PHOTOS
1. Pictures should be taken FULL BODY w/ your arms up showing the FRONT, BACK + (2) SIDE SHOTS
2. All photos must be taken in front of a plain white wall with excellent lighting! The better the
“quality” of picture the better the comparison will be at the end of this challenge
3. Make sure to wear black bikini top and bottoms or sports bra and shorts.
4. Do not cut off your face , legs, arms, feet in any of the photos - the pictures must include your FULL
BODY taken at a good “angle”
5. You may include videos with each submission (optional)
These progress pictures will allow witnessing your body go through real physical changes (visually) + will
motivate you to continue eating “CLEAN”, pushing HARDER during your workouts & BURNING more
calories during your cardio. FOLLOW THIS PLAN for guaranteed results!

Note: please wear BLACK for your weekly progress pics w/ arms up
SEND ALL PICTURES TO FITNESSPREMIUM1@GMAIL.COM
5
LIMITED EQUIPMENT
RECOMMENDED
Pair of Dumbbells (2) Light for Upper + (1-2) Heavier for lower
Booty Bands (light, medium, &/or heavy resistance)
Ankle weights
Jump rope
Workout/Yoga type mat for comfort
At least 5x5 feet of clear space for workouts
NOTE: Weight/Resistance Bands based on your personal fitness level. Even if you do not have all recommended pieces
of equipment, you will still be able to modify the workouts as needed & have EFFECTIVE INTENSE WORKOUTS.
SHOP SHOP SHOP
Pair of Dumbbells Resistance Bands Yoga/Workout Mat
SHOP SHOP SHOP
Foam Roller Workout Steps Ankle Weights
These tools can be used to MAXIMIZE INTENSITY in your workouts!

Deciding on weight will always be based on your personal fitness level.

The workouts within this program can ALL be modified or substituted out w/ any other type of
resistance available to you. It’s absolutely okay to switch out any workout or exercise you’re not
physically comfortable with due to: injuries, chronic disabilities, limitations, etc. Feel free to
modify as needed and be creative.

MEDICAL
DISCLAIMER
This ebook, BIRTHDAY BODY created by As with any exercise program, you assume certain
@imrocksolid_fitness hereinafter called “BB" is not risks to your health and safety. Any form of exercise
a substitute for direct, personal, professional program can cause injuries, and exercises in BB are
medical care and diagnosis. None of the meal no exception. It is possible that you may become
plans or exercise routines contained in BB should injured doing the exercises from BB especially if
be performed or otherwise used without clearance they are done with poor form.
from your physician or health care provider first.
If you choose to participate in these risks, you do so
The information contained within is NOT intended of your own free will and accord, knowingly and
to provide specific physical or mental health voluntarily assuming all risks associated with such
advice, or any other advice whatsoever, for any exercise activities. These risks may also exist for
individual or company and should not be relied those who are currently in good health right now.
upon in that regard. We are not medical
professionals and nothing in this ebook should be @imrocksolid_fitness is not a medical doctor. The
misconstrued to mean otherwise. advice in this ebook is not meant as a substitute for
medical advice. You must consult your doctor
There may be risks associated with participating in before beginning ANY meal plan or exercise
activities mentioned in BB for people in poor health program, no exceptions. You are using meal plans
or with pre-existing physical or mental health and routines at your own risk and
conditions. Because these risks exist, you will not @imrocksolid_fitness is not responsible for any
participate in any meal plans in BB if you are in injuries or health problems you may experience or
poor health or have a pre-existing mental or even death as a result of using BB.
physical condition. If you choose to participate in
these risks, you do so of your own free will and It is to be made clear that @imrocksolid_fitness is
accord, knowingly and voluntarily assuming all risks not responsible for any injuries or health problems
associated with such dietary activities. These risks you may experience or even death as a result of
may also exist for those who are currently in good using BB.
health right now.
7
USE YOUR
PLATFORM
Make sure when you film the workouts &
post on your social media accounts tag
@imrocksolid_fitness, @joiechavis +
#birthdaybodychallenge
We will try & repost as many daily

motivation(s) as we can + your creative
testimonials over the next 30 days of the
challenge. So be sure to take all the
footage you want & enjoy the workouts!
@IMROCKSOLID_FITNESS
@JOIECHAVIS
#BIRTHDAYBODYCHALLENGE
8
FUNDAMENTAL NOTES
BEFORE YOU BEGIN
WHAT IS YOUR GOAL? If you don’t know, start thinking about what it is you want to achieve exactly
and write it down OR find a picture of your ideal Look and use it as motivation!
STICK TO THE MEAL PLAN laid out as much as possible. If you aren’t seeing changes you want and
are not sticking to the plan, don’t expect great results. Remember, diet is essential in fat loss - training
isn’t enough.
VARIETY IS KEY so switch up your food sources every now and then to keep food more interesting. Use
spices and herbs to cook for more flavor... remember healthy eating does not have to be boring and
repetitive, be creative.
DRINK 2-3 Liters (about 9-10 Cups) of water MINIMUM daily! VERY IMPORTANT! Water is ESSENTIAL
when it comes to weight loss and remember more than 70% of muscle is water - if you are a little
dehydrated your body will perform 20% less which will then affect training performance! Buy a filtered
water bottle or a gallon bottle - you can carry and refill when needed.
DON’T SKIP BREAKFAST A protein shake/smoothie is ok if you have very limited time.
FAIL TO PLAN, PLAN TO FAIL You should have a plan laid out for your meals and training. Prepare your
meals, ideally the night before your exercise day. This will avoid any excuses and prevent falling off
your plan.
EAT YOUR GREENS Yes, your parents were right to force you to eat veggies - not only are they full of
essential vitamins and minerals But the fiber you get from vegetables are essential in fat loss and aid in
digestion. The more greens you eat the better. If you cannot fathom eating too much veg, find a good
quality greens powder supplement from a health food store/amazon.
BAD DAYS HAPPEN We all have a bad day where everything goes wrong which is fine BUT learn from
that and prepare better for next time...
CONSISTENCY is key to great results, you cannot achieve anything if you give less than 100%! Track
your progress, the best way is to take pictures weekly on the same day and time, the best time is
always first thing in the Morning on an empty stomach.
Most importantly, ENJOY the program and stay positive, because being negative is counterproductive
and never helps... always remember
BE CONSISTENT, HAVE DISCIPLINE

AND STICK TO THE PLAN! 10
MEAL PLAN
MEAL PREP LIKE A PRO

01 WRITE OUT WHAT MEALS AND SNACKS
YOU’RE GOING TO HAVE FOR 7 DAYS.
A lot of people tend to pick a few meals they like and then
repeat them (ground chicken, salmon, shrimp, beyond meat,
asparagus, etc) . It's the easiest way to bulk cook plus you’ll
know you’ll enjoy them which is key to you being consistent.
Having a different meal in your meal plan every day means
you’ll be cooking 5 or 6 things at the same time which is time
consuming and stressful.
Want tons of new recipes? go onto Pinterest and search for

“clean eating meal recipes“, “low carb high protein dinners“,
“healthy snacks” etc. and save the ones you like, pin them to
a board and bulk cook your favorites.
02 GO SHOPPING
Bring the “Groceries Shopping List” given in this program with
you to the store and be meticulous. Of course you need some
type of tupperware for your snacks and main meals, bear in
mind storage and costs. (Amazon has plenty of meal prep
containers that are low price and great quality). Many of the
days you’re cooking for you need to be able to store the food in
portions or in bulk. Just think about everything you need and
how you will store it. You can even go as far as prepping and
freezing your morning smoothies ingredients minus the protein
powder and liquids (save that for when you’re ready to blend)
IF YOU WANT RESULTS,

03 STICK TO THE PLAN.
Make sure you eat them when you’re supposed to and stick to
the plan. As long as you can do this, you shouldn’t have any
issues. Just sit back, relax and watch your body transform
through healthier choices.
At some point in your process you won’t need to meal prep as

much in the sense of “bulk cooking”. You’ll find meal prep tricks
that will work for you over time, learning how to shop, cook and
eat everything on time.
Find the way that suits you.

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GROCERY LIST
*All are recommended sources but not limited to
PROTEIN VEGETABLES FRUITS
Ground Turkey / Chicken Breast Asparagus Bananas
Skinless Chicken Breast Broccoli and Cauliflower Blueberries
Salmon, Tuna, Shrimp, Tilapia Spinach, Mixed Green, Arugula Strawberries
Lean Beef/Flank Steak Tomatoes Oranges
Egg Whites Carrots Grapefruit/Tangerines
Turkey Bacon Kale Apples
Beans (Kidney, Black, Chickpeas) Edamame Kiwi
Almond, Oat, or Cashew Milk Red Pepper Frozen Mixed Berries
Nuts Squash
Pumpkin Seeds Zucchini
Almond Butter Green Beans
Tofu Avocados***
Vegan Meat Substitutes, Lentils Potatoes, Sweet Potatoes, Yams**
Greek Yogurt (Oikos Triple Zero)
Protein Power (Low Carb) *Can buy frozen for easy meal prep
Egg Beaters
PANTRY / CONDIMENTS & SAUCES
Vegan Protein Powder
*Dymatize ISO 100 or any protein
you can find at local grocery store Brown Rice** Apple Cider Vinegar
Jasmine/Basmati Rice** Balsamic Vinegar
Quinoa** Herbs and SPices
Whole Grain/Gluten Free Pasta** Hot Sauce
Oats, Cream of Wheat, Grits** Mustard
Coconut Oil, Olive Oil*** Green Goddess Dressing
Nuts*** Lemon Juice
Almond/Peanut Butter*** Fresh Salsa *No Added Sugar
Chamomile Tea Low Sodium Soy Sauce/Liquid Amino
*A palm size serving of most meat has *A fist sized portions of rice/ ** Complex Carbs
about 25 grams of protein, but check food potatoes has about 40g Carbs *** Fats
labels whenever possible.
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notes.
If you want more detailed information on your diet here are
(3) more tips to consider:
Download MyFitnessPal app (it’s free) the app is user

friendly and has all the tools to assist you with tracking
your meals and managing your goals. (great to make
sure you’re tracking your daily intake requirements)
Purchase a cheap food scale from Target or Amazon and

weigh your food for the next month or so until you get
the hang of identifying how your portion sizes should be
looking. If you’re super serious about your TONE/GAIN
goals, this will be a game changer. It’s a bit extreme, but
hey… I promise it works.
I also recommend going to this website i

https://www.calculator.net/calorie-calculator.html and
plug in your age, gender, height, and weight. It will get
you started with understanding your daily caloric needs.
This will show you how many recommended daily calories
are needed for you to GAIN or LOSE weight. We want to
focus on protein & carbohydrate daily intake, but making
sure you’re eating enough to reach your “caloric”
requirements is also important.
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Protein is broken down into 20 different amino acids. 9 of these | amino acids
are essential (again, meaning our body cannot create them and therefore
we must eat them). A complete protein is one that contains all 9 essential
amino acids. It is important to make sure your diet includes high quality,
complete proteins. While complete proteins are generally found in animal
products, they can be found in some plant products too. If you plan on
eating a vegetarian or vegan diet, getting enough total protein is Usually no
problem if you are eating a wide variety of foods, but making sure you are
getting enough complete proteins is important to pay attention to.
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protein.
PROTEINS
Low fat ground

Eggs (1 whole, 3 egg
chicken, turkey, beef, Tuna in water - (1 tin)
whites)
bison etc
Whitefish - cod, halibut, Oily fish - salmon,

White prawns/shrimp
sea bass, basa etc catfish, etc
Beans (kidney beans, 0% fat yogurt (1 small

black beans etc) cup)
(all 4 - 6 oz serving size unless specified)
*serving size = size of your palm/deck of cards

(you do not need to measure or weigh food, unless you want to)
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vegetables.
All Veg serving size = 1 cup (120g) Cooked
VEGETABLES
Kale Broccoli Canned Tomatoes
Cucumbers Cauliflower Cabbage
Radish Bell Peppers Zucchini
Asparagus Summer Squash Celery
Raw Spinach Brussel Sprouts Green Beans
Lettuce (All Varieties) Fresh Tomatoes
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complex
carbs
*Serving Size = size of your palm/fist
COMPLEX CARBS
White, Jasmine or
White/Red Potatoes Plantains
Brown RIce
Oats/Rolled Oats
Carrots Couscous
(1 Packet)
Sweet Potatoes with

Pasta Wholewheat skin or White Potatoes Quinoa
w/o skin
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healthy
fats
*All servings = 1/2 tbsp
HEALTHY FATS
1 tsp. Coconut/Palm Oil Olive Oil (For salads

1 tsp. Unsalted Butter
(for frying) etc, not for frying)
*All serving size 1/2 cup cooked (approx. 60g)
BEANS
Butter Beans Lentils Garden Peas
Kidney Beans (All) Chickpeas Black Beans
Black Eyed Beans Green Beans Sweet Corn

FRUITS, NUTS, & SEEDS
Assorted Nuts (handful) Berries (all kinds) (50-100g) Cherries (50-100g)
Pineapple (50-100g) Grapefruit (1/2) Pear/Peach (1 Small)
Orange/Mandarines
Banana (1 Small) Avocado (1/2)
(1 Small)
Assorted Seeds: Pumpkin,

Nut Butter - All kinds (1 tbsp.)
Sesame, Chia, etc (30g)
fruits, nuts
& seeds
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30 DAY
CARB CYCLE
NOTES:
You will begin to carb cycle from Day 1, which means the
amount of carbs will vary on different days.
Carbs will range from No Carbs, Low and High days.
Same rule applies when you carb cycle you can pick and
choose from the RECOMMENDED FOOD CHART and try to
stick with the portion/serving sizes provided.
NO CARBS: No complex carbs with any of your meals

0g of “complex” carbs for the day
LOW CARBS: Carbs in the AM/1st meal & before bed

50-100g “complex” total for the day.
HIGH CARBS: Carbs in your (3) main meals

100-200g “complex” total for the day
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CARB CYCLE TIMETABLE
01 02 03 04 05
Low Low Low High No

Carbs Carb Carb Carb Carb
Day Day Day Day Day

06 07 08 09 10
Low Low High No Low
Carb Carb Carb Carb Carb
Day Day Day Day Day

11 12 13 14 15
Low High No Low Low
Day Day Day Day Day

16 17 18 19 20
High No Low Low High

Day Day Day Day Day

21 22 23 24 25
No Low Low No High
Day Day Day Day Day

26 27 28 29 30
Low Low High No Low
Day Day Day Day Day

NO CARB: 0g of “complex” carbs for the day

CARB CYCLE KEY LOW CARB: 50-100g “complex” total for the day.
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HIGH CARB: 100-200g “complex” total for the day
SAMPLE MEAL PLAN
NO CARBS
1 whole & 3 egg whites scrambled in coconut oil or alternatively (1 whole
egg, 2 white boiled)
MEAL 1
1 cup veggies (spinach, chopped bell peppers, kale, etc)
½ grapefruit or some mixed berries
1 serving of assorted nuts/seeds (brazilian, almonds, pumpkin seeds, etc)

SNACK
1 serving of fruit (pick from chart)
1 serving of protein (meat, poultry, etc)

MEAL 2
1 serving of vegetables (salad, asparagus, zucchini noodles, etc)
1 serving of assorted nuts/seeds (Brazilian, almonds, pumpkin seeds, etc)

SNACK
1 serving of protein (chicken breast, salmon, shrimp, etc)

MEAL 3
1 serving veg (asparagus, spinach, kale, broccoli, etc)
1 small bowl of 0% fat greek yogurt w/ 1tbsp (16g) nut butter (peanut or
almond)
BEFORE BED
OR 1 small bowl of cottage cheese w/ 1tbsp (16g) nut butter (peanut or
almond)
TRAINING DAYS ONLY
PRE-WORKOUT Pre-workout of your choice or black coffee, 1 small banana
INTRA (DURING) BCAA or ESSENTIAL AMINOS
POST WORKOUT Protein Shake - 1 serving in water (20-25g of protein)

SAMPLE MEAL PLAN
LOW CARBS
1 whole & 3 egg whites scrambled in coconut oil or alternatively (1 whole
egg, 2 white boiled)
MEAL 1
1 cup veggies (spinach, chopped bell peppers, kale, etc)
1 packet/serving of oats in almond milk

SNACK
Salmon Pasta Salad (recipe included)

MEAL 2
1 serving of vegetable (salad, asparagus, zucchini noodles, etc)
0% fat free greek yogurt (OIKOS brand or other)

SNACK
1 tbsp (16g) nut butter (peanut or almond)
1 serving of lean protein or non oily fish (chicken breast, cod, etc)
MEAL 3
1 serving veg (asparagus, spinach, kale, etc)

BEFORE BED
50 - 100g berries (1-2 handful)
TRAINING DAYS ONLY

SAMPLE MEAL PLAN
HIGH CARBS
Healthy Eggs & Bacon (recipe included)
MEAL 1
½ - 1 bagel (light cream cheese or sugar free jelly)

SNACK
1 serving protein (meat, fish, poultry, etc)

MEAL 2 ½ serving of vegetable (salad, asparagus, zucchini noodles, etc)
1 serving carbohydrates (rice, potatoes, quinoa, yams, etc)
0% fat free greek yogurt (oikos brand or other)

SNACK 1 snack of your choice (rice cakes, 0% fat yogurt, 2 cube pieces of
dark chocolate, low fat cottage cheese “various flavors”, etc.
1 serving of fish or poultry (salmon, turkey breast, sea bass, etc)

½ serving veg (asparagus, spinach, kale, etc)
MEAL 3
1 serving complex carbs (wholewheat pasta, sweet potatoes,
couscous, etc)

BEFORE BED
50 - 100g berries (1-2 handful)
TRAINING DAYS ONLY

10 KEY NOTES FOR
YOUR MEAL PLAN
Pre/intra/and post workout table is for TRAINING days ONLY, so on rest days do not include in
your meals. Whenever you workout (am or pm) have your pre workout before (at least 30mins)
then have your (1) protein shake after your session. You can then have your next meal 1 or 2 hours
after your workout. Just move, adjust or swap meals around to suit your day/ workout schedule
If you have a meal, leave yourself at least 1 hour before training. Post workout you can eat right
after your session if you don’t want to drink a protein shake/smoothie. It doesn’t matter what time
you train - the same rule applies.
On ZERO CARB DAYS you can increase your vegetable consumption to “buffer” up your meal
and also veggies (especially broccoli, cauliflower, spinach, asparagus etc) are full of fiber, so
they help keep you feeling fuller for longer.
ZERO/LOW CARB DAYS - Keep good fats higher than normal, foods like avocado, nuts and even
olive oil over your salad are great sources of good healthy fats.
LOW/HIGH CARB DAYS - You will have carbs before bed (30mins-1hr) preferably oats or any
slow digesting carbs.
HIGH CARBS DAY – keep fats low and reduce the amount of vegetables consumed on the day
also.
Spice up your meals, there is no rule that you have to keep it plain and simple.
But, when in doubt KEEP IT SIMPLE... Yes eating the same foods 3X/day sounds bland BUT it
keeps you on track and makes prepping meals that much easier. There is nothing wrong in let’s
say having chicken breast, some veggies and sweet potato in all (3) main meals for a week.
To curb cravings make sure to spread your snacks evenly throughout the day.
Drink lots of green, red bush, licorice tea throughout the day, I suggest 3-4 cups a day.
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SUPPLEMENT
GUIDE
Recommended supplements that my clients enjoy & should be integrated with your diet
and training for recovery/wellness. Remember supplements should be secondary to
your diet and cannot replace a well balanced diet.
LIQUID IMMUNE SUPPORT

COMPLEX: “ORGANA FUEL”
Organa Fuel, the best immune support product on the
market! Made with whole, organic nutrients, Organa Fuel is
designed to nourish your body and give you the boost you
need to stay well, protected, and energized. Whether
you’re facing a busy work week or hitting the gym hard,
Organa Fuel is there to help you keep going strong.
USE CODE: BESOLID15 to save 15% at checkout!
SHOP
WHEY PROTEIN
ISOLATE / VEGAN
PROTEIN POWDER
Whey Isolate is the purest whey protein
available, it will contribute to a growth
and maintenance of muscle mass. Best
taken before and after a workout or as a
meal replacement.
SHOP
SHOP
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BCAA POWDER OR
CAPSULES
(IMPORTANT FOR LEAN MUSCLE GROWTH)
*Can be taken intra workout.
Branched Chain Amino Acids are essential amino acids
which contain a 2:1:1 ratio of Leucine, Isoleucine and
Valine. These amino acids are considered to be essential
as they cannot be synthesized by the body, so must be
consumed from dietary sources. During exercise amino
acids become more important as it is difficult to maintain
the desired levels from food alone. Amino acids can be
consumed throughout the day or before, during and after
workouts and also in a fasted state before cardio.
OMEGA 3 6 9 FISH OILS

Omega 3-6-9 contains essential fatty acids that are made
up of EPA (eicosapentaenoic acid) and DHA
(docosahexaenoic acid) - both long chain fatty acids that
have been shown to contribute to the normal function
of the heart. Fish oil has been proven to aid in burning fat
by protecting against insulin resistance, it is anti-
inflammatory in nature so has a role to play in the immune
system, it increases the synthesis of protein in the body and
lastly it speeds up metabolism on a cellular level.
MULTIVITAMIN & IRON

Try as hard as we might we cannot get enough minerals
and vitamins from our daily meals and so I always
recommend a good Multivitamin supplement, as it is a
great way to increase vitamin intake.
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PRE WORKOUT
A great pre workout before a session can really help in the
intensity of a session. There are great pre workouts on the
market, try to find one that fits your own personal tolerance
and level. *coffee can be used as a preworkout as well.
VITAMIN D3
Vitamin D3 is a fat soluble vitamin which is produced
underneath the skin following sun exposure. It is also found
in small amounts in many foods such as salmon, mackerel,
sardines, eggs and milk but can be consumed in high
amounts through supplementation. Vitamin D3 has a
number of key health benefits including; contributing to the
normal absorption and utilization of calcium and
phosphorus, contributing to normal calcium levels,
contributing to the maintenance of normal bone and
muscle function, and contributing to the normal function of
the immune system and cell division.
ZMA
Zinc and Magnesium has a number of benefits to the body
and its functionality. Magnesium contributes to electrolyte
balance and the maintenance of normal bones and teeth,
the normal functioning of the nervous system and muscle
function, normal protein synthesis and psychological
function and a reduction in tiredness and fatigue.
The Zinc component contributes to the normal function of
the immune system and macronutrient metabolism and
normal vision and the maintenance of normal
skin/hair/nails and normal bones. It also contributes to
normal cognitive function and helps protect cells from
oxidative stress.
Best time to take ZMA is usually 30mins before bed as it
aids sleep and muscle recovery.
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COLLAGEN PEPTIDES
Collagen Peptides are easily digested and soluble in cold
or hot liquids, and one to two scoops a day is all you need!
Adding a scoop of collagen Peptides to food or beverages
gives you the boost you need to support healthy hair, skin,
and nails, bone and joint health, muscle recovery, and
More.
SHOP
SUPPLEMENT GUIDE
PRE/POST
STRETCH GUIDE
STANDING HAMSTRING STRETCH
Stand tall with your feet hip-width apart, knees
slightly bent, arms by your sides.
Exhale as you bend forward at the hips, lowering
your head toward floor, while keeping your head,
neck and shoulders relaxed.
Wrap your arms around backs of your legs and hold
anywhere from 45 seconds to two minutes.
Bend your knees and roll up when you're done.
Stretches neck, back, glutes, hamstrings, calves
PIRIFORMIS STRETCH
The piriformis muscle is a deep internal hip rotator,
located on the outside of the butt. Its primary role is
external rotation. Deep internal rotators, while small,
produce a lot of the movement at the hip and are often
overlooked. Since the piriformis crosses over the sciatic
nerve, if it’s tight, it can result in sciatic nerve irritation.
Stretching this muscle can prevent potential future
sciatica, or help treat it.
Sit on the floor with both legs extended in front of

you.
Cross your right leg over your left, and place your
right foot flat on the floor.
Place your right hand on the floor behind your body.
Place your left hand on your right quad or your left
elbow on your right knee (as shown) and press your
right leg to the left as you twist your torso to the
right.
If the spinal rotation bothers your back, take it out
and simply use your left hand to pull your right quad
in and to the left.
Stretches hips, back, glutes 45

STRETCHING
LUNGE WITH SPINAL TWIST

Commonly referred to as the “World's Greatest
Stretch” (WGS) in the fitness community. And for
good reason, it’s essential to help with posture-
related pain or for people who sit for prolonged
periods of time. Also, this stretch helps open your
hips and improve thoracic (mid-back) mobility.

Start standing with your feet together.

Take a big step forward with your left foot, so that
you are in a staggered stance.
Bend your left knee and drop into a lunge, keeping
your right leg straight behind you with your toes on
the ground, so you feel a stretch at the front of your
right thigh.
Place your right hand on the floor and twist your
upper body to the left as you extend your left arm
toward the ceiling.
Hold for 30 seconds to 2 minutes.
Repeat on the other side.
Stretches hip flexors, quads, back
TRICEPS STRETCH
Kneel, sit, or stand tall with feet hip-width apart, arms
extended overhead.
Bend your right elbow and reach your right hand to
touch the top middle of your back.
Reach your left hand overhead and grasp just below
your right elbow.
Gently pull your right elbow down and toward your
head.
Switch arms and repeat.
Stretches neck, shoulders, back, triceps
46
FIGURE FOUR STRETCH
This specifically stretches the hip rotator, IT Band
and flexor muscles. Because of this and the passive
nature of the pose, it is an excellent and gentle
approach to helping relieve symptoms associated
with sciatica and knee pain

Lie on your back with your feet flat on the floor.

Cross your left foot over your right quad.
Lift your right leg off the floor. Grab onto the back of
your right leg and gently pull it toward your chest.
When you feel a comfortable stretch, hold there.
Switch sides and repeat.
Stretches hips, glutes, lower back, hamstrings
90/90 STRETCH
This modification of pigeon pose helps with internal
rotation of one leg and external rotation of the other, so
technically you're hitting both movements of the hip at
once. It's a good option for people who have extremely
tight hip flexors. The front thigh is safely on the ground in
a position that doesn't cause too much stress.
Sit with your right knee bent at 90-degrees in front of

you, calf perpendicular to your body and the sole of
your foot facing to the left. Keep your right foot
flexed.
Let your leg rest flat on the floor.
Place your left knee to the left of your body, and bend
the knee so that your foot faces behind you. Keep your
left foot flexed.
Keep your right butt cheek on the floor. Try to move
the left cheek as close to the floor as possible. It may
not be possible if you're super tight.
Repeat on the other side.
Stretches hips
47
STRETCHING
BUTTERFLY STRETCH
Sit tall on the floor with the soles of your feet
together, knees bent out to sides.
Hold onto your ankles or feet, engage your abs, and
slowly lower your body toward your feet as far as you
can while pressing your knees toward the floor.
If you're too tight to bend over, simply press your
knees down.
Hold this stretch for 30 seconds to 2 minutes.
Stretches hips, glutes, back, thighs
LUNGING HIP FLEXOR STRETCH

Kneel on your left knee. Place your right foot flat on
the floor in front of you, knee bent.
Lean forward, stretching your left hip toward the floor.
Squeeze your butt; this will allow you to stretch your
hip flexor even more.
Switch sides and repeat.
Stretches hips, quads, glutes
48
KNEE TO CHEST
Lie on your back with both legs extended.
Pull your right knee into your chest, while
keeping the left leg straight and your lower
back pressed into the floor.
Repeat on the other leg.
Stretches lower back, hips, hamstrings, glutes
SUPINE HAMSTRING STRETCH

Lie face-up on a yoga mat or a soft surface on
the floor with your legs extended and arms at
your sides.
Raise your left leg and pull the thigh gently
toward your chest, either grabbing your leg
above or below (but never behind) the knee.
With every exhale, slowly draw the knee closer
into the chest, keeping your right leg extended.
Perform this stretch for 30 seconds, then switch
sides.
Tip: If this stretch feels too intense, you can modify

by bending the lower leg and placing that foot flat
on the ground. You can also bend the raised knee
slightly to make the stretch gentler
49
STRETCHING
SEATED HAMSTRING STRETCH

Start in a seated position with your legs extended
straight out in front of you and your back upright.
Hinge at the hips and begin to bend your torso
forward toward your thighs, maintaining a flat back.
Keep your hands at your sides and deepen the
stretch with every exhale.
As you hold this stretch, resist the urge to fold over
your legs with a rounded back.
Hold this stretch for about 30 seconds.
50
CARDIO
OUTDOOR
CARDIO OPTIONS
Goal Calories Burned: 500+ Calories
Time: 30-40 min
Stairs
(Bleachers, Hiking, Walking, Bike Rides
Staircase, Etc) Jogging, Etc
Rollerblading Swimming Boxing
Rower, Eliptical, Jump Rope

Stairmaster Intervals
51
CARDIO TRAINING
HIGH INTENSITY INTERVAL TRAINING (HIIT)
HIIT is the preferred method of cardio for this plan.

Pick either one of these equipment to perform HIIT:
• Rowing Machine/SkiErg
• Spin Bike
• Treadmill
• Stairmaster
• Sprints outdoors
ALTERNATIVELY;
MEDIUM INTENSITY STEADY STATE (MISS)
MISS is a secondary alternative if you absolutely feel that you have no

energy for HIIT. MISS is doing cardio at a “mild intense” pace for a
long period of time for at least 30-40mins. You should be able to hold
a conversation without being out of breath.
Examples of MISS includes:

• Fast paced walk outside or very low impact steady jog
• An uphill (level 10 or above) treadmill walk (no holding onto the sides)
• Stairmaster
52
HIIT CARDIO HIIT
Pick a machine and
complete the workout below
Exercise Bike
Treadmill
Stairclimber
Elliptical
Level I:
Time: 20mins
5 min warm up
20 seconds @ full speed
40 sec rest
(stop completely or slow steady pace)
Repeat 15x
Level II:
Time: 25mins
5 min warm up
40 sec rest
Repeat 20x
Level III: Next Page:

Time: 30mins MEDIUM INTENSITY STEADY STATE (MISS)
5 min warm up
30 sec rest
Repeat 25x 53
STEADY
STATE TREADMILL
CARDIO
Incline: 10+
Intensity: Speed 3+ power walk
(no holding onto sides)
Time: 30-40 min
Calories: 500+
MISS
Pick a machine and

complete (1) workout
EXERCISE BIKE
Intensity: Medium
Time: 30-40 min
Calories: 500+
ELLIPTICAL
Intensity: low to medium

Time: 30-40 min
Calories: 500+
STAIR CLIMBER
Intensity: low to medium

Time: 30-40 min
Calories: 500+
54
DON'T BE
UPSET ABOUT
THE RESULTS YOU
DIDN'T GET FROM
THE WORK YOU
DIDN'T DO.
Warm ups can last for however long you
want, typically my clients warm up for PLEASE READ
(10-15 min) before the workout begins.
Warming up allows you to mentally and
THE FAQS
physically prepare your body to attack
1. How long do we warm the workout with 100% vigor/focus.
up before workouts? Warming up could also include foam
rolling tight/sore muscles or dynamic
stretching (high knees, butt kicks, walking
straight leg kicks etc.) Use this time to
prepare for the workout as needed.
In the workout breakdown, this will mean

performing the given workout for that
many times; then move on to the next
exercise given in the circuit with limited
rest in between. Depending on your level
2. What does (10X or Reps) of fitness, the goal is to complete the
max number of “reps/repetitions”
mean? possible. If you’re only able to do “5 reps”
when it says (5-10x) that’s okay; keep
working towards the higher rep count
and pushing yourself to get better every
day.
Every circuit will be given different

options depending on
levels of fitness.

LEVEL I - beginner new to fitness or just

getting back into a routine
3. What are the different
levels of fitness? LEVEL II - individual works out regularly,

moderately active and consistent

LEVEL III - above average conditioning

individual who wants to be pushed 100%
w/ full intensity.

You can always increase or decrease the

levels of the workout depending on the
workout. For example, Level 1’s can push
to do Level 2 workout sets or Level 3’s
can decrease to do Level 2 workouts if
needed. Listen to your body, and stay
safe during the workouts.

Remember, try to complete as many

rounds as possible every workout for
maximum results!

56
The GOAL is to complete all circuits that
are given for the day, which would then
PLEASE READ
complete the workout. Depending on
4. Do we choose 1 circuit per day your “level” will determine how many sets
THE FAQS
or complete ALL circuits given on you complete each full circuit. A circuit is
the workout of the day? all of the exercises in the bunch (1a - 1d)
and the entire workout for example, is (1a
- 1e, 2a - 2d) the goal is to complete all
circuits to complete the full workout.
For maximum results/intensity we want

to keep our rest intervals to a minimum
while performing the exercises of the
circuit. For example, CIRCUIT 1 may have
“5 exercises” (1a - 1e); we want to
5. How long do we rest during the complete all exercises with minimal rest
circuit? until we finish up 1e. THEN REST up to 2+
min. Once you’ve recovered/hydrated
enough; start the circuit over back at the
beginning for as many times based on
your level of fitness.
Of course! This program structure is set

up to effectively push your body, but still
allow for recovery and rest.

Results still need

6. Can we do extra recovery/growth/rehabilitation periods
workouts/cardio if we wanted? to let your body develop. But if you
personally want to do more cardio
and/or workouts... go for it! Do not allow
this program to hold you back if you
believe you have more in the tank to
give. Understand yourself, and give it
your best.
57
Pre/Post Workout
Stretch Guide,
Foam Roll, Light Cardio

WORKOUT OF THE
(10-15 min)

Do whatever you need to

get ready for the workout.
DAY STRUCTURE

IMPORTANT NOTES:
Do your best to finish all circuits &
workouts provided each day
Click the workout on each page

to preview the detailed
STEP 2 demonstration of each workout
for the day
Workout of the Day
(WOTD) Each video will have either voice

over or detailed text of what you

need to be focused on
performing the workout,
repeat/complete each set
depending on your current
fitness level.
Modify any aspect of this
workout plan needed to better
fit your personal requirements
and schedule
STEP 3
Cool down - pre/post
stretch - foam roll - or/
post cardio.
58
THE
WORKOUTS
59
DAY 1 LOW CARBS DAY: Carbs in the AM/1st meal &
before bed. 50-100g “complex” total for the day.
MONDAY
OFFICIAL START DAY: 10.24.22
CIRCUIT 1
LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4+
SETS REST (2+ MIN)
1a. SQUAT + SINGLE ARM PRESS – 10

1b. SQUAT + OBLIQUE CRUNCH – 10
1c. SQUAT HOLD + PRESS – 20
1d. FULL CRUNCH WEIGHTED – 15
1e. CRUNCH NO WEIGHT – 15
(1a - 1e = 1 set)
Complete entire set of workouts
then repeat back to 1a
CIRCUIT 2
LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4+ SETS
REST (2+ MIN)
2a. LATERAL DB SWINGS (BANDED) – 15

2b. FIRE HYDRANT RAISE (BANDED) – 20
2c. GLUTE ABDUCTION (BANDED) – 20
2d. CLOSE STANCE BRIDGE (BANDED) – 20
2e. BRIDGE HOLD + NEUTRAL PRESS – 20
(2a - 2e = 1 set)
EQUIPMENT:
WORKOUT 1
*Click the PLAY BUTTON on each page for video demo.

Dumbbells, Bands
TUESDAY
CIRCUIT 1
SETS REST (2+ MIN)
1a. WALKOUT INTO ½ SUPERMAN – 10

1b. FULL SUPERMAN – 15
1c. SINGLE LEG CRUNCH – 10
1d. FROG SIT UPS – 10
1e. CORE TWIST (LIGHT BAND/DB’S) – 15
(1a - 1e = 1 set)
CIRCUIT 2
REST (2+ MIN)
2a. GOBLET FRONT SQUAT – 15

2b. KANG SQUATS – 10
2c. (5) PULSE SUMO SQUATS + RESET – 10
2d. KICKBACK (ANKLE WEIGHTS) ON KNEES – 20
2e. SINGLE LEG CURL – 10
PERFORM 2D/2E BEFORE SWITCHING LEGS
(2a - 2e = 1 set)
EQUIPMENT:
WORKOUT 2

Dumbbells, Ankle Weights, Light Band

WEDNESDAY
HIIT 1
Goal: Perform all (5) workouts continuously
throughout the designated circuit time & only break
on your REST interval time. (modify as needed)
LEVEL I - LEVEL III 5 SETS

Active: 45 seconds ON
Rest: 30 seconds OFF
Sets: 5
Rest “as needed” after each full circuit is complete
then REPEAT.
1. KNEE TAPS
2. 3X TAPS + JUMP SQUAT FWD/REV
3. DEAD BUGS (LIGHT WEIGHT)
4. BOXER ABS
5. WINDSHIELD WIPERS
Complete entire set of (5) listed exercises

then REPEAT back to top
HIIT 1

DAY 4 HIGH CARBS DAY: Carbs in your (3) main meals.

THURSDAY 100-200g “complex” total for the day
CIRCUIT 1
SETS REST (2+ MIN)
1a. ALTERNATING SINGLE LEG TOUCHES – 10

1b. CRUNCH + (2) OBLIQUE CRUNCH – 5
1c. SEATED CRUNCH HOLD + PRESS – 15
1d. SEATED FLUTTER KICKS – 30 SECONDS
1e. HUNDREDS – 30 SECONDS
(1a - 1e = 1 set)
CIRCUIT 2
REST (2+ MIN)
2a. BENT OVER ROW – 20

2b. RENEGADE ROWS (ON KNEES) – 10
2c. PUSHUPS (ON KNEES) – 10
2d. FWD RAISE HOLD + SINGLE DROP – 12
2e. LATERAL RAISE COMBO – 10
(2a - 2e = 1 set)
EQUIPMENT:
WORKOUT 3


NO CARBS DAY: No complex carbs with any of
your meals. 0g of “complex” carbs for the day
DAY 5
FRIDAY
RECOVERY
REST
STRETCH
FOAM ROLL
OUTSIDE CARDIO
STEADY STATE (MISS) CARDIO OPTIONS
HIIT CARDIO OPTIONS
Page 95-98
SATURDAY
HIIT 2
Sets: 5
then REPEAT.
1. SQUAT TOE TOUCH + JUMP SQUAT

2. GLUTE THRUST (ON HANDS) W/ ABDUCTION
3. SCISSOR KICK (ONE SIDE)
4. SCISSOR KICK (NEXT SIDE)
5. HIGH KNEES W/ SHOULDER PRESS

HIIT 2

LOW CARBS DAY: Carbs in the AM/1st meal &

DAY 7
SUNDAY
RECOVERY
REST
STRETCH
FOAM ROLL
OUTSIDE CARDIO
HIIT CARDIO OPTIONS
Page 95-98
MONDAY 100-200g “complex” total for the day
CIRCUIT 1
REST (2+ MIN)
1a. ELEVATED SQUAT – 20

1b. ELEVATED SQUAT + LATERAL KICK (BANDS) – 15
1c. LATERAL SQUATS + KNEE DRIVE – 10
1d. LOWER ABS W/ SINGLE LEG DROP – 10
1e. LOWER ABS STRAIGHT LEG UNDER TOUCH – 20
(1a - 1e = 1 set)
CIRCUIT 2
REST (2+ MIN)
2a. SINGLE LEG SIDE LUNGE + PRESS – 10

2b. HIP THRUST MARCHES (BANDS) – 10
2c. HIP THRUST HOLD + ABDUCTION – 20
2d. SIDE PLANK GLUTE THRUST – 10
2e. SIDE PLANK EXTENDED GLUTE CORE HOLD – 10
SECONDS
(2a - 2e = 1 set)
EQUIPMENT:
WORKOUT 4

Dumbbells, Fitness Steps, Bands

DAY 9 NO CARBS DAY: No complex carbs with any of
TUESDAY
HIIT 3
Sets: 5
then REPEAT.
1. BURPEE INTO OVERHEAD CLAP

2. HALF BURPEE (NO JUMP)
3. ALTERNATE TOUCH + PUSH UP
4. PLANK PUNCH (SLIDERS)
5. CRUNCH + ALTERNATE DB PRESS

HIIT 3

EQUIPMENT:
Dumbbells, Sliders
WEDNESDAY
CIRCUIT 1
REST (2+ MIN)
1a. SKI + DB SHOULDER CLEAN – 20

1b. LUNGE STEP BACK + OVERHAND ROW – 10
1c. SINGLE LEG WEIGHTED DB GLUTE EXTENSION – 15
1d. DB HAMSTRING CURL – 15
1e. SQUAT WALKS + SHOULDER PRESS – 12
(1a - 1e = 1 set)
CIRCUIT 2
REST (2+ MIN)
2a. ANGEL CRUNCHES THRU LEGS – 10

2b. JACK KNIFE CRUNCH + DOUBLE CRUNCH – 10
2c. HEEL TOUCH – 20
2d. BICYCLE CRUNCHES – 20
(2a - 2d = 1 set)
EQUIPMENT:
WORKOUT 5

Dumbbells
DAY 11
THURSDAY
RECOVERY
REST
STRETCH
FOAM ROLL
OUTSIDE CARDIO
HIIT CARDIO OPTIONS
Page 95-98
FRIDAY 100-200g “complex” total for the day
CIRCUIT 1
REST (2+ MIN)
1a. REVERSE LUNGE + CURL – 10

1b. ELEVATED LUNGE KICK BACK – 10
1c. LATERAL SQUATS + JUMP SQUAT (ON BOX) – 10
1d. FWD/REV SQUAT STEP UPS – 5
1e. TOE REACH (CORE) – 10
(1a - 1e = 1 set)
CIRCUIT 2
REST (2+ MIN)
2a. DEADLIFT ROW + SQUAT – 10

2b. PUSH UP + ARM RAISE – 10
2c. NEUTRAL GRIP CHEST PRESS COMBO – 10
2d. TRICEP SKULLCRUSHER – 20
(2a - 2e = 1 set)
EQUIPMENT:
WORKOUT 6

Dumbbells, Fitness Steos/Box

SATURDAY
HIIT 4
Sets: 5
then REPEAT.
1. JUMP ROPE
2. HIGH KNEE JUMP ROPE
3. LATERAL SIDE SHUFFLE
4. LATERAL SQUAT JUMPS
5. STRAIGHT LEG BICYCLES

HIIT 4

EQUIPMENT:
Dumbbells, Sliders
DAY 14
SUNDAY
RECOVERY
REST
STRETCH
FOAM ROLL
OUTSIDE CARDIO
HIIT CARDIO OPTIONS
Page 95-98
MONDAY
CIRCUIT 1
REST (2+ MIN)
1a. REVERSE LUNGE (DEFICIT) - 12

1b. DB SWING + PRESS - 15
1c. LATERAL RAISE + FORWARD RAISE - 12
1d. PLANK PUNCHES (DB/SLIDERS) - 12
1e. PLANK DROPS (ELEVATED) - 12
(1a - 1e = 1 set)
CIRCUIT 2
REST (2+ MIN)
2a. DEADLIFT + BENT ROW - 10

MODIFY AS NEEDED
2b. UNDERHAND PULLOVERS - 12
MODIFY W/ DB’S
2c. BICEP CURLS - 20
MODIFY W/ DB’S
2d. PUSH UPS (LATERAL/WALKING) - 5
2e. AROUND THE WORLD SIT UPS - 5
(2a - 2e = 1 set)
EQUIPMENT:
WORKOUT 7

Dumbbells, Sliders
TUESDAY 100-200g “complex” total for the day
CIRCUIT 1
REST (2+ MIN)
1a. WEIGHTED CORE CRUNCH COMBO – 10

1b. OBLIQUE FLOOR TAPS – 10
1c. PLANK WALKS + DB PULL THRU – 5
1d. PLANK TOUCH – 10
1e. SEATED CRUNCH + SPLIT RAISE – 10
(1a - 1e = 1 set)
CIRCUIT 2
REST (2+ MIN)
2a. SINGLE LEG SPLIT SQUAT – 12

2b. SINGLE LEG LUNGE EXPLOSION – 12
2c. MODIFIED CLEAN & PRESS – 10
2d. 3X SQUAT OUT + 3X SQUAT IN – 8
2e. LATERAL SIDE STEPS (BANDED) – 8
(2a - 2e = 1 set)
EQUIPMENT:
WORKOUT 8

Dumbbells, Sliders
DAY 17
WEDNESDAY
RECOVERY
REST
STRETCH
FOAM ROLL
OUTSIDE CARDIO
HIIT CARDIO OPTIONS
Page 95-98
THURSDAY before bed. 50-100g “complex” total for the day.
HIIT 5
Sets: 5
then REPEAT.
1. QUICK FEET TAPS

2. 180 JUMP SQUATS (ELEVATED)
3. LATERAL SQUAT + LATERAL KICK
4. OVER & BACK KICKS (BANDS)
5. OVER & BACK KICKS (NEXT SIDE)

HIIT 5

EQUIPMENT:
Dumbbells, Sliders
FRIDAY
CIRCUIT 1
SETS REST (2+ MIN)
1a. SQUAT + SINGLE ARM PRESS – 10

1b. SQUAT + OBLIQUE CRUNCH – 10
1c. SQUAT HOLD + PRESS – 20
1d. FULL CRUNCH WEIGHTED – 15
1e. CRUNCH NO WEIGHT – 15
(1a - 1e = 1 set)
CIRCUIT 2
REST (2+ MIN)
2a. LATERAL DB SWINGS (BANDED) – 15

2b. FIRE HYDRANT RAISE (BANDED) – 20
2c. GLUTE ABDUCTION (BANDED) – 20
2d. CLOSE STANCE BRIDGE (BANDED) – 20
2e. BRIDGE HOLD + NEUTRAL PRESS – 20
(2a - 2e = 1 set)
EQUIPMENT:
WORKOUT 1

Dumbbells, Bands
SATURDAY 100-200g “complex” total for the day
CIRCUIT 1
SETS REST (2+ MIN)
1a. WALKOUT INTO ½ SUPERMAN – 10

1b. FULL SUPERMAN – 15
1c. SINGLE LEG CRUNCH – 10
1d. FROG SIT UPS – 10
1e. CORE TWIST (LIGHT BAND/DB’S) – 15
(1a - 1e = 1 set)
CIRCUIT 2
REST (2+ MIN)
2a. GOBLET FRONT SQUAT – 15

2b. KANG SQUATS – 10
2c. (5) PULSE SUMO SQUATS + RESET – 10
2d. KICKBACK (ANKLE WEIGHTS) ON KNEES – 20
2e. SINGLE LEG CURL – 10
PERFORM 2D/2E BEFORE SWITCHING LEGS
(2a - 2e = 1 set)
EQUIPMENT:
WORKOUT 2


DAY 21
SUNDAY
RECOVERY
REST
STRETCH
FOAM ROLL
OUTSIDE CARDIO
HIIT CARDIO OPTIONS
Page 95-98
MONDAY
CIRCUIT 1
REST (2+ MIN)
1a. ELEVATED SQUAT – 20

1b. ELEVATED SQUAT + LATERAL KICK (BANDS) – 15
1c. LATERAL SQUATS + KNEE DRIVE – 10
1d. LOWER ABS W/ SINGLE LEG DROP – 10
1e. LOWER ABS STRAIGHT LEG UNDER TOUCH – 20
(1a - 1e = 1 set)
CIRCUIT 2
REST (2+ MIN)
2a. SINGLE LEG SIDE LUNGE + PRESS – 10

2b. HIP THRUST MARCHES (BANDS) – 10
2c. HIP THRUST HOLD + ABDUCTION – 20
2d. SIDE PLANK GLUTE THRUST – 10
2e. SIDE PLANK EXTENDED GLUTE CORE HOLD – 10
SECONDS
(2a - 2e = 1 set)
EQUIPMENT:
WORKOUT 4
Dumbbells, Fitness Steps, Bands

TUESDAY
HIIT 1

Sets: 5
then REPEAT.
1. KNEE TAPS
2. 3X TAPS + JUMP SQUAT FWD/REV
3. DEAD BUGS (LIGHT WEIGHT)
4. BOXER ABS
5. WINDSHIELD WIPERS

HIIT 1


WEDNESDAY your meals. 0g of “complex” carbs for the day
CIRCUIT 1
REST (2+ MIN)
1a. SKI + DB SHOULDER CLEAN – 20

1b. LUNGE STEP BACK + OVERHAND ROW – 10
1c. SINGLE LEG WEIGHTED DB GLUTE EXTENSION – 15
1d. DB HAMSTRING CURL – 15
1e. SQUAT WALKS + SHOULDER PRESS – 12
(1a - 1e = 1 set)
CIRCUIT 2
REST (2+ MIN)
2a. ANGEL CRUNCHES THRU LEGS – 10

2b. JACK KNIFE CRUNCH + DOUBLE CRUNCH – 10
2c. HEEL TOUCH – 20
2d. BICYCLE CRUNCHES – 20
(2a - 2d = 1 set)
EQUIPMENT:
WORKOUT 5

Dumbbells
HIGH CARBS DAY: Carbs in your (3) main meals.
DAY 25
THURSDAY
RECOVERY
REST
STRETCH
FOAM ROLL
OUTSIDE CARDIO
HIIT CARDIO OPTIONS
Page 95-98
FRIDAY before bed. 50-100g “complex” total for the day.
CIRCUIT 1
REST (2+ MIN)
1a. REVERSE LUNGE + CURL – 10

1b. ELEVATED LUNGE KICK BACK – 10
1c. LATERAL SQUATS + JUMP SQUAT (ON BOX) – 10
1d. FWD/REV SQUAT STEP UPS – 5
1e. TOE REACH (CORE) – 10
(1a - 1e = 1 set)
CIRCUIT 2
REST (2+ MIN)
2a. DEADLIFT ROW + SQUAT – 10

2b. PUSH UP + ARM RAISE – 10
2c. NEUTRAL GRIP CHEST PRESS COMBO – 10
2d. TRICEP SKULLCRUSHER – 20
(2a - 2e = 1 set)
EQUIPMENT:
WORKOUT 6

Dumbbells, Fitness Steos/Box

SATURDAY
HIIT 2
Sets: 5
then REPEAT.
1. SQUAT TOE TOUCH + JUMP SQUAT

2. GLUTE THRUST (ON HANDS) W/ ABDUCTION
3. SCISSOR KICK (ONE SIDE)
4. SCISSOR KICK (NEXT SIDE)
5. HIGH KNEES W/ SHOULDER PRESS

HIIT 2

HIGH CARBS DAY: Carbs in your (3) main meals.

DAY 28
SUNDAY
RECOVERY
REST
STRETCH
FOAM ROLL
OUTSIDE CARDIO
HIIT CARDIO OPTIONS
Page 95-98
MONDAY your meals. 0g of “complex” carbs for the day
CIRCUIT 1
REST (2+ MIN)
1a. REVERSE LUNGE (DEFICIT) - 12

1b. DB SWING + PRESS - 15
1c. LATERAL RAISE + FORWARD RAISE - 12
1d. PLANK PUNCHES (DB/SLIDERS) - 12
1e. PLANK DROPS (ELEVATED) - 12
(1a - 1e = 1 set)
CIRCUIT 2
REST (2+ MIN)
2a. DEADLIFT + BENT ROW - 10

MODIFY AS NEEDED
2b. UNDERHAND PULLOVERS - 12
MODIFY W/ DB’S
2c. BICEP CURLS - 20
MODIFY W/ DB’S
2d. PUSH UPS (LATERAL/WALKING) - 5
2e. AROUND THE WORLD SIT UPS - 5
(2a - 2e = 1 set)
EQUIPMENT:
WORKOUT 7

Dumbbells, Sliders
TUESDAY
CIRCUIT 1
REST (2+ MIN)
1a. WEIGHTED CORE CRUNCH COMBO – 10

1b. OBLIQUE FLOOR TAPS – 10
1c. PLANK WALKS + DB PULL THRU – 5
1d. PLANK TOUCH – 10
1e. SEATED CRUNCH + SPLIT RAISE – 10
(1a - 1e = 1 set)
CIRCUIT 2
REST (2+ MIN)
2a. SINGLE LEG SPLIT SQUAT – 12

2b. SINGLE LEG LUNGE EXPLOSION – 12
2c. MODIFIED CLEAN & PRESS – 10
2d. 3X SQUAT OUT + 3X SQUAT IN – 8
2e. LATERAL SIDE STEPS (BANDED) – 8
(2a - 2e = 1 set)
EQUIPMENT:
WORKOUT 8

Dumbbells, Sliders
VIDEO LINKS
Click the links below to access videos from the challenge.
WORKOUT 1
WORKOUT 2
WORKOUT 3
WORKOUT 4
WORKOUT 5
WORKOUT 6
WORKOUT 7
WORKOUT 8
HIIT 1
HIIT 2
HIIT 3
HIIT 4
HIIT 5
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IMRSF 2022

IMRSF - Birthday Body

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CONTENTS

TOTAL CHALLENGE POINTS INSTRUCTIONS

1) Daily video(s) performing the listed workouts/cardio,

(Total per 30 Day Challenge: 300)

2) Daily video(s) of yourself performing the workout,

(Total per 30 Day Challenge: 450)

(30) points 3) Tagging @imrocksolid_fitness, @joiechavis, +

4) Send BEFORE & PROGRESS pictures between these

(400) max points WEEK 1 - Oct 21st - 24th

(500) points FINAL PICS ARE MANDATORY TO WIN!

WEEK 5 - Nov 22nd - 23rd

SEND ALL PICTURES HERE: FITNESSPREMIUM1@GMAIL.COM

THE TOP TRANSFORMATION(S) WILL BE DECIDED BY OUR TEAM. IF CONSIDERED FOR

SEND ALL PICTURES TO FITNESSPREMIUM1@GMAIL.COM

SHOP SHOP SHOP

Pair of Dumbbells Resistance Bands Yoga/Workout Mat

SHOP SHOP SHOP

Foam Roller Workout Steps Ankle Weights

These tools can be used to MAXIMIZE INTENSITY in your workouts!

We will try & repost as many daily

BE CONSISTENT, HAVE DISCIPLINE

MEAL PREP LIKE A PRO

Want tons of new recipes? go onto Pinterest and search for

IF YOU WANT RESULTS,

At some point in your process you won’t need to meal prep as

Find the way that suits you.

PROTEIN VEGETABLES FRUITS

Ground Turkey / Chicken Breast Asparagus Bananas

Skinless Chicken Breast Broccoli and Cauliflower Blueberries

Salmon, Tuna, Shrimp, Tilapia Spinach, Mixed Green, Arugula Strawberries

Lean Beef/Flank Steak Tomatoes Oranges

Egg Whites Carrots Grapefruit/Tangerines

Turkey Bacon Kale Apples

Beans (Kidney, Black, Chickpeas) Edamame Kiwi

Almond, Oat, or Cashew Milk Red Pepper Frozen Mixed Berries

Pumpkin Seeds Zucchini

Almond Butter Green Beans

Vegan Meat Substitutes, Lentils Potatoes, Sweet Potatoes, Yams**

Greek Yogurt (Oikos Triple Zero)

Jasmine/Basmati Rice** Balsamic Vinegar

Quinoa** Herbs and SPices

Whole Grain/Gluten Free Pasta** Hot Sauce

Oats, Cream of Wheat, Grits** Mustard

Coconut Oil, Olive Oil*** Green Goddess Dressing

Nuts*** Lemon Juice

Almond/Peanut Butter*** Fresh Salsa *No Added Sugar

Chamomile Tea Low Sodium Soy Sauce/Liquid Amino

Download MyFitnessPal app (it’s free) the app is user

Purchase a cheap food scale from Target or Amazon and

I also recommend going to this website i

Low fat ground

Whitefish - cod, halibut, Oily fish - salmon,

Beans (kidney beans, 0% fat yogurt (1 small

black beans etc) cup)

(all 4 - 6 oz serving size unless specified)

*serving size = size of your palm/deck of cards

Kale Broccoli Canned Tomatoes

Cucumbers Cauliflower Cabbage

Radish Bell Peppers Zucchini