8 week thicc challenge home 2019

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8 WEEK THICC WORKOUT PROGRAM

HOME PROGRAM

WEEK 1

GLUTES WITH FINISHER

DAY ONE

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise

RAINBOWS

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SETS: 2

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REPS: 20 each side

1. Using a bench (or the floor), place 1 leg straight out to the side 2. 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 3. Slowly return to the starting position before the next rep, controlling with your glute 4. Repeat for the other leg when you have completed all your reps

CIRCUIT 1 SUMO SQUATS

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SETS: 4

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REPS: 20

1. Stand with your feet turned out and wider than shoulder-width 2. Pushing your hips back, and bending at the knees, sink to 90-degrees. Make sure you keep your back strong and tall 3. Pause at the bottom, before driving through your feet and returning to the starting position 4. Ensure your core is braced, chest is up and your glutes are engaged the whole time

BOOTY BAND CRAB WALKS |

SETS: 4

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REPS: 20 each way

1. Place the booty band just above your knees, and move your feet apart until the band is tight 2. While keeping the band tight, lift your hips as high as possible and pause for 2 seconds 3. Slowly lower your hips back to the ground 4. For an extra challenge, at the top of the bridge slightly externally rotate your knees to get a deep glute burn 5. If you don’t have a booty band, perform normal glute bridge

HOME: THICC Program

2

WEEK 1

GLUTES WITH FINISHER

DAY ONE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise 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 DEADLIFTS SETS: 4 | REPS: 12

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: 15

CIRCUIT 3 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 BAND KICKBACKS SETS: 3 | 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 (DUMBBELLS) SETS: 3 | REPS: 12 each leg

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3

WEEK 1

GLUTES WITH FINISHER

DAY ONE

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

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30 SECONDS BREAK BETWEEN SETS

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: 3 | REPS: 20

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: 3 | REPS: 20

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: 3 | REPS: 20 each side

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

4

WEEK 1

UPPER & CARDIO

DAY TWO

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise WARM UP CIRCUIT FACE PULLS

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SETS: 2

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REPS: 12

1. Wrap the resistance band around a pole or bar so that it’s inline with your eyes 2. Pull the band back until your hands are either side of your face make sure you keep your elbows high 3. Slowly straighten your arms to return to the start - try to relax your neck as much as possible

SWIMS

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SETS: 2

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REPS: 6 each side

1. Begin lying flat on your stomach with arms and legs stretched out straight 2. Squeeze your glutes, then while keeping your arms and legs straight, lift them as high as possible - hold this position throughout 3. Lift your right arm and left leg higher, while keeping your other arm and leg off the ground - hold for 2 seconds 4. Slowly lower and switch arms and legs, ensuring you keep your glutes squeezed and core engaged

CIRCUIT 1 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 ROWS (DUMBBELLS) SETS: 3 | 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: 3 | REPS: 10

HOME: THICC Program

5

WEEK 1

UPPER & CARDIO

DAY TWO

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

SUPERMAN BACK RAISES SETS: 3 | REPS: 10

1. 2.

Perform a bicep curl until you reach shoulder height, then 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 slowly lowering to the starting position of your bicep curl before repeating

CURL & PRESS SETS: 3 | REPS: 12

CIRCUIT 3 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: 3 | REPS: 12

2. 3.

REVERSE FLYS SETS: 3 | REPS: 12

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6

WEEK 1

UPPER & CARDIO

DAY TWO

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

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30 SECONDS BREAK BETWEEN SETS

Run as fast as possible for the required distance. When you have finished the sprint, reduce your speed slowly, don’t just stop on the spot Make each stride as long as possible, powerfully use your arms and ensure core engagement

SPRINTS SETS: 3 | REPS: 30 seconds

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.

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 Once the elbow is in line with the body, extend arm straight back, isolating tricep Lower arm back down to the floor and repeat on other side. Alternate between sides

THRUSTERS SETS: 3 | REPS: 30 seconds

2. 3. 4. 5.

PLANK TRICEP KICKBACKS SETS: 3 | REPS: 30 seconds

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

7

WEEK 1

LOWERS (QUADS, HAMSTRINGSS & CORE)

DAY THREE

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise

BOOTY BAND SQUATS

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SETS: 2

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REPS: 20

1. Secure a resistance band around your thighs close to your knees, with your feet slightly wider than shoulder-width 2. Sink down in a squat until your knees are at 90-degrees 3. 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 4. If you don’t have a booty band, just do normal bodyweight squats

CIRCUIT 1 EXERCISE BALL SQUATS

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SETS: 3

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REPS: 12

1. Stand with your feet hip-width apart, with the ball against your lower back 2. Pushing your hips back, and bending at the knees, sink to 90-degrees. Make sure you keep your back strong and concentrate the weight through your heels 3. Pause at the bottom, before driving through your heels and returning to the starting position

HAMSTRING CURLS (EXERCISE BALL) |

SETS: 3

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REPS: 10

1. Lie with your back on the floor and feet supported on the exercise ball 2. Lift your hips off the floor, using your arms for support, until there is a straight line between your shoulders and feet 3. While keeping your hips up, draw your feet towards your glutes as much as possible 4. Slowly straighten your legs while keeping your hips up and repeat

HOME: THICC Program

8

WEEK 1

LOWERS (QUADS, HAMSTRINGSS & CORE)

DAY THREE

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

Hold your arms straight above you with a dumbbell in each hand Lunge forwards on one leg, stopping just before your back knee touches the ground ensuring your hips stay level 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. This exercise will test your mobility, but stop if you feel pain in your lower back

OVERHEAD LUNGES SETS: 3 | REPS: 10 each leg

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: 3 | REPS: 12

CIRCUIT 3 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: 3 | REPS: 15

1. 2.

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 SETS: 3 | REPS: 30 seconds

HOME: THICC Program

9

WEEK 1

LOWERS (QUADS, HAMSTRINGSS & CORE)

DAY THREE

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

With your legs straight and squeezed together, lift them up until your feet are just above your head, then push your hips up and twist to one side Slowly lower your legs, stopping them just before they touch the ground and repeat for the other side - this is 1 rep Ensure you maintain constant core activation, relax your neck and use your arms to help balance

CORKSCREWS SETS: 3 | REPS: 10

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: 3 | REPS: 50

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: 3 | REPS: 45 seconds

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

10

Take aRest YOU D ESERVE IT!

WEEK 1

LOWER (HAMSTRINGS & GLUTES WITH FINISHER)

DAY FIVE

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise

PENDULUM DEADLIFT (RESISTANCE BAND OVER SHOULDERS) SETS: 2 | REPS: 10 1. Stand on the resistance band with one foot and place it over your shoulders like a backpack. 2. 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 3. Pause at the bottom for a second before hinging from your hips to come back up to the top 4. Repeat for the other leg once you have completed all your reps 5. If you don’t have a resistance band, use a dumbbell in each hand instead

CIRCUIT 1 CURTSY SQUATS

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SETS: 4

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REPS: 12 each leg

1. Begin standing tall with feet slightly narrower than hip-width, with your hands together 2. With your left leg, step back and behind the right leg and sink down until your back leg is just above the floor 3. Push back to the starting position and repeat for the right leg this is 1 rep

SINGLE LEG DEADLIFT (KETTLEBELL) | SETS: 4 | REPS: 12 each leg 1. 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 2. Pause at the bottom for a second before hinging from your hips to come back up to the top 3. Control the entire movement with your left glute, ensure core engagement and avoid twisting 4. Repeat for the other leg once you have completed all your reps

HOME: THICC Program

12

WEEK 1

LOWER (HAMSTRINGS & GLUTES WITH FINISHER)

DAY FIVE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 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: 12 each leg

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

OPTIONAL BOOTY BURNOUT CIRCUIT

1.

2.

3.

4.

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30 SECONDS BREAK BETWEEN SETS

BOOTY BAND PAUSED SQUATS

BOOTY BAND PULSE SQUATS

BOOTY BAND SQUAT HOLD

SETS: 4 | REPS: 15

SETS: 4 | REPS: 15

SETS: 4 | TIME: 30 seconds

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

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

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

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

13

WEEK 1

CHALLENGE DAY

DAY SIX

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise WARM UP 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: 10 - 15 Minutes

CIRCUIT 1 1. 2. 3. 4.

Standing upright with feet shoulder width apart, lower your hands towards the ground around ankles Slowly walk your hands out away from the body, into a raised plank position, ensure the core is engaged and back is flat Option to add a push-up when in a raised plank position From raised plank position, walk hands back to feet and stand upright

INCHWORM / WALK OUTS SETS: 3 | REPS: 10

1. 2. 3.

BOX JUMPS

INVERTED ROWS

THRUSTERS

SETS: 3 | REPS: 12

SETS: 3 | REPS: 15

SETS: 3 | REPS: 20

Start with both feet shoulder width apart Jump as high as possible landing safely on the box Hop back down to the ground, controlling your landing and repeat the exercise

1.

2.

3.

4.

HOME: THICC Program

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

1.

2.

3.

With the ankle cuff on your left ankle, hinge your torso forwards to hold onto the support bars while also engaging your core and keeping your back straight With a slight bend in your right knee, push your left leg straight back behind you at the end, slightly externally rotate your ankle to maximize your glute activation Slowly come back to the start; keep your foot from touching the ground and repeat, making sure you avoid using momentum

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WEEK 1

CHALLENGE DAY

DAY SIX

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

1. 2.

Lie down flat on your back with legs straight and arms extended above head From flat position lift body and reach the opposite hand to toe, ensuring the core is engaged and you are not swinging your body Slowly lower back to starting position and repeat on other side, alternate between left and right

MOUNTAIN CLIMBERS SETS: 3 | REPS: 25 each side

3.

STAR TOE TOUCHES SETS: 3 | REPS: 15 each side

1. 2. 3. 4.

Begin the exercise with your feet slightly wider than hip-width Squat down like a frog, until your glutes and hands are almost touching the ground Explosively jump as high as possible, fully extending your whole body, whilst maintaining body tension Control your landing whilst maintaining momentum, and repeat

FROG JUMPS SETS: 3 | REPS: 30

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

15

WEEK 1

ACTIVE RECOVERY

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 - 3 times SEQUENCE 1

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

HAND TO BIG TOE POSE

DOWNWARD FACING DOG

LOW LUNGE TWIST

SETS: 3 | TIME: 10 seconds

SETS: 3 | TIME: 10 seconds

SETS: 3 | TIME: 10 seconds each side

Stand straight with your feet separated as wide as your hips. Place your left hand on your waist Shift the weight to the left leg and hug the right knee into your chest Hold the big toe of the right foot and exhale as you stretch your leg to the front Keep the standing leg straight (or slightly bent) and active while maintaining a tall spine Pull the navel in towards the spine and hold the posture for one minute Exhale, release the pose and repeat on the other side

1. 2.

3. 4.

5.

6.

HANDSTAND |

SETS: 3

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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

1.

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

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

HOLD FOR: 5 seconds

1. Lunge forwards and with your arms straight, place your hands on the ground, about a foot away from the wall 2. Kick one leg up until it touches the wall, lift the other leg to follow squeeze them together 3. Press into the floor with your hands, engage your glutes and squeeze your core muscles to keep your ribs in. Ensure your arms stay straight, gaze at your fingertips and remember to breathe 4. To come down, lower 1 foot at a time to the floor 5. If this is too difficult, have a workout buddy help by placing your feet against the wall

HOME: THICC Program

16

WEEK 1

ACTIVE RECOVERY

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 - 3 times SEQUENCE 2 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: 3 | TIME: 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: 3 | TIME: 10 seconds each side

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

SUPERMAN HOLD SETS: 3 | TIME: 10 seconds

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

From the Plank position, hold your breath and slide your body forward and lie down on your abdomen Let the palms rest on either sides of your chest. Let the tops of your feet rest on the mat Press your palms into mat, inhale, and lift your head and chest off the mat Exhale and on the next inhale, deepen the backbend, lifting your torso off the mat with hips resting on the mat Tilt your head backward and hold the posture gazing up and breathing deeply for one minute Exhale and come back to starting position

COBRA POSE SETS: 3 | TIME: 10 seconds

HOME: THICC Program

17

TRAIN LIKE A BEAST

Look like a beauty

8 WEEK THICC WORKOUT PROGRAM

HOME PROGRAM

WEEK 2

GLUTES WITH FINISHER

DAY ONE

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise

FIRE HYDRANT HOLD (STRAIGHT LEG) | SETS: 2 | TIME: 20 seconds 1. Begin exercise on hands and one knee, with the opposite leg stretched out to the side in line with your hips 2. Push out of your shoulders to engage your back and engage your core 3. Lift your extended leg as high as possible while maintaining hip stability and core tension - pause at the top for required amount of time 4. Repeat on the other leg

CIRCUIT 1 GOBLET SQUAT

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SETS: 4

|

REPS: 15

1. Begin exercise with your feet slightly wider than shoulder-width 2. Holding a dumbbell like a goblet, with both hands directly beneath the chin, perform a squat ensuring your chest stays up throughout the movement 3. Push through the whole foot to return to the starting position

SIDE LUNGES (DUMBBELL) |

SETS: 4

|

REPS: 15 each leg

1. With a single dumbbell, take a large step to one side and sink down until your knee is at 90-degrees 2. 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 3. Push back to the starting position using only the bent leg, ensuring your chest stays up 4. Repeat for the same leg, switching legs once you have completed all reps

HOME: THICC Program

2

WEEK 2

GLUTES WITH FINISHER

DAY ONE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise 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 DEADLIFTS SETS: 4 | REPS: 15

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 BAND KICKBACKS SETS: 4 | REPS: 15 each leg

CIRCUIT 3 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.

With your back foot on a bench behind you, bend your front knee to 90-degrees as you lower your back knee towards the floor Pulse slightly up and down, controlling the pulses through your front leg while keeping your chest up Repeat for the same amount of time on the other leg

ELEVATED SPLIT SQUAT PULSES SETS: 3 | REPS: 15 each leg

HOME: THICC Program

3

WEEK 2

GLUTES WITH FINISHER

DAY ONE

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

|

30 SECONDS BREAK BETWEEN SETS

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: 3 | 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 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: 3 | REPS: 15

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: 3 | REPS: 20

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

4

WEEK 2

UPPER & CARDIO

DAY TWO

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise WARM UP CIRCUIT FACE PULLS

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SETS: 2

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REPS: 12

1. Wrap the resistance band around a pole or bar so that it’s inline with your eyes 2. Pull the band back until your hands are either side of your face make sure you keep your elbows high 3. Slowly straighten your arms to return to the start - try to relax your neck as much as possible

SWIMS

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SETS: 2

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REPS: 6 each side

1. Begin lying flat on your stomach with arms and legs stretched out straight 2. Squeeze your glutes, then while keeping your arms and legs straight, lift them as high as possible - hold this position throughout 3. Lift your right arm and left leg higher, while keeping your other arm and leg off the ground - hold for 2 seconds 4. Slowly lower and switch arms and legs, ensuring you keep your glutes squeezed and core engaged

CIRCUIT 1 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 ROWS (DUMBBELLS) SETS: 3 | 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: 3 | REPS: 12

HOME: THICC Program

5

WEEK 2

UPPER & CARDIO

DAY TWO

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

SUPERMAN BACK RAISES SETS: 3 | REPS: 12

1. 2.

Perform a bicep curl until you reach shoulder height, then 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 slowly lowering to the starting position of your bicep curl before repeating

CURL & PRESS SETS: 3 | REPS: 15

CIRCUIT 3 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: 3 | REPS: 15

2. 3.

REVERSE FLYS SETS: 3 | REPS: 15

HOME: THICC Program

6

WEEK 2

UPPER & CARDIO

DAY TWO

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

|

30 SECONDS BREAK BETWEEN SETS

Run as fast as possible for the required distance. When you have finished the sprint, reduce your speed slowly, don’t just stop on the spot Make each stride as long as possible, powerfully use your arms and ensure core engagement

SPRINTS SETS: 3 | REPS: 30 seconds

1. 2. 3. 4.

Squat down to the floor and place your hands shoulder width apart with your arms straight Jump your feet straight back to a pushup position, drop to your knees and complete a pushup Immediately jump your feet back to the squat position and explosively jump straight up in the air as high as you can, keeping tension in your body Maintain momentum, but land softly by bending your knees and absorbing the impact before repeating

BURPEES SETS: 3 | REPS: 30 seconds

1. 2. 3. 4. 5.

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 Once the elbow is in line with the body, extend arm straight back, isolating tricep Lower arm back down to the floor and repeat on other side. Alternate between sides

PLANK TRICEP KICKBACKS SETS: 3 | REPS: 30 seconds

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

7

WEEK 2

LOWERS (QUADS, HAMSTRINGSS & CORE)

DAY THREE

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise

BOOTY BAND BRIDGE

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SETS: 2

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REPS: 20

1. Place the booty band just above your knees, and move your feet apart until the band is tight 2. While keeping the band tight, lift your hips as high as possible and pause for 2 seconds 3. Slowly lower your hips back to the ground 4. For an extra challenge, at the top of the bridge slightly externally rotate your knees to get a deep glute burn 5. If you don’t have a booty band, perform normal glute bridge

CIRCUIT 1 EXERCISE BALL SQUATS

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SETS: 3

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REPS: 15

1. Stand with your feet hip-width apart, with the ball against your lower back 2. Pushing your hips back, and bending at the knees, sink to 90-degrees. Make sure you keep your back strong and concentrate the weight through your heels 3. Pause at the bottom, before driving through your heels and returning to the starting position

HAMSTRING CURLS (EXERCISE BALL) |

SETS: 3

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REPS: 12

1. Lie with your back on the floor and feet supported on the exercise ball 2. Lift your hips off the floor, using your arms for support, until there is a straight line between your shoulders and feet 3. While keeping your hips up, draw your feet towards your glutes as much as possible 4. Slowly straighten your legs while keeping your hips up and repeat

HOME: THICC Program

8

WEEK 2

LOWERS (QUADS, HAMSTRINGSS & CORE)

DAY THREE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 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: 3 | REPS: 15

1. 2. 3. 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

SPLIT SQUATS SETS: 3 | REPS: 15 each leg

CIRCUIT 3 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 (KETTLEBELL) SETS: 3 | REPS: 10 each leg

1. 2. 3.

Loop the band around your legs, jusst 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: 3 | TIME: 30 seconds

HOME: THICC Program

9

WEEK 2

LOWERS (QUADS, HAMSTRINGSS & CORE)

DAY THREE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 4 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: 3 | REPS: 10

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: 3 | REPS: 15 each side

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: 3 | TIME: 30 seconds

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

10

Take aRest YOU D ESERVE IT!

WEEK 2

LOWER (HAMSTRINGS & GLUTES WITH FINISHER)

DAY FIVE

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise

BOOTY BAND SQUATS

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SETS: 2

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REPS: 20

1. Secure a resistance band around your thighs close to your knees, with your feet slightly wider than shoulder-width 2. Sink down in a squat until your knees are at 90-degrees 3. 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 4. If you don’t have a booty band, just do normal bodyweight squats

CIRCUIT 1 PENDULUM DEADLIFT (RESISTANCE BAND OVER SHOULDERS) SETS: 2 | REPS: 10 each way 1. Stand on the resistance band with one foot and place it over your shoulders like a backpack. 2. 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 3. Pause at the bottom for a second before hinging from your hips to come back up to the top 4. Repeat for the other leg once you have completed all your reps 5. If you don’t have a resistance band, use a dumbbell in each hand instead

WEIGHTED HIP THRUSTS (FOR HOME) | SETS: 4 | REPS: 15 1. Rest your shoulder blades on bench, with elbows slightly resting on bench also 2. Place weight on hips, and step feet out in front of body with slight bend in the knees 3. Lower glutes towards the ground and hover off the ground 4. 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 5. Pause at top of motion and slowly lower back down to hover. Repeat motion without resting on ground between reps

HOME: THICC Program

12

WEEK 2

LOWER (HAMSTRINGS & GLUTES WITH FINISHER)

DAY FIVE

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

Stand in front of a bench of box Push your hips back and bend your knee, slowly lowering your leg until your glutes touch - 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 SQUAT SETS: 4 | REPS: 10 each side

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: 15 each leg

OPTIONAL BOOTY BURNOUT CIRCUIT

1. 2. 3. 4.

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30 SECONDS BREAK BETWEEN SETS

BOOTY BAND FIRE HYDRANTS

BOOTY BAND CRAB WALKS

RAINBOWS

SETS: 4 | REPS: 15 each leg

SETS: 4 | REPS: 20 each way

SETS: 4 | REPS: 15 each leg

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

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

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

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

13

WEEK 2

CHALLENGE DAY

DAY SIX

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise WARM UP 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: 10 - 15 Minutes

CIRCUIT 1 1. 2.

Run as fast as possible for the required distance. When you have finished the sprint, reduce your speed slowly, don’t just stop on the spot Make each stride as long as possible, powerfully use your arms and ensure core engagement

SPRINTS SETS: 3 | TIME: 30 seconds

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: 3 | REPS: 30

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: 3 | REPS: 30

HOME: THICC Program

14

WEEK 2

CHALLENGE DAY

DAY SIX

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 3 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: 3 | REPS: 20

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: 3 | REPS: 20

CIRCUIT 4 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: 10 each side

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: 3 | TIME: 60 seconds

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

15

WEEK 2

ACTIVE RECOVERY

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 - 3 times SEQUENCE 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 | TIME: 10 seconds

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 | REPS: 10 each side

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

WARRIOR 3 SETS: 3 | REPS: 10 each side

HOME: THICC Program

16

WEEK 2

ACTIVE RECOVERY

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.

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 | TIME: 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 | REPS: 10 each side

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

Stand straight with legs separated about three feet wide Bend your right knee and rest your left hand on your hip Place your right hand on the floor, about a foot in front of the right foot Slowly straighten your right leg as you raise your left leg - open your hips, stacking the left over the right Flex the left foot, toes facing forward and lift the left hand towards the ceiling to open your chest Hold the pose, gazing at your left fingertips, for one minute Exhale and slowly place the left foot on the mat. Inhale and lift your torso, before repeating on the other side

HALF MOON POSE SETS: 3 | REPS: 10 each side

HOME: THICC Program

17

TRAIN LIKE A BEAST

Look like a beauty

8 WEEK THICC WORKOUT PROGRAM

HOME PROGRAM

WEEK 3

GLUTES WITH FINISHER

DAY ONE

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise

BOOTY BAND CRAB WALKS

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SETS: 2

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REPS: 20 each way

1. Place the booty band just above your knees, and move your feet apart until the band is tight 2. 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 3. Repeat for the same leg, covering as much distance as possible, before switching legs to go the other way 4. If you don’t have a booty band, hold a dumbbell against your chest for the crab walks

CIRCUIT 1 GOBLET SQUAT

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SETS: 4

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REPS: 15

1. Begin exercise with your feet slightly wider than shoulder-width 2. Holding a dumbbell like a goblet, with both hands directly beneath the chin, perform a squat ensuring your chest stays up throughout the movement 3. Push through the whole foot to return to the starting position

CURTSY SQUATS (DUMBBELL) |

SETS: 4

|

REPS: 15 each leg

1. Begin standing tall with feet slightly narrower than hip-width, holding a dumbbell in each hand 2. With your reft leg, step back and behind the left leg and sink down until your back leg is just above the floor 3. Push back to the starting position and repeat for the left leg - this is 1 rep

HOME: THICC Program

2

WEEK 3

GLUTES WITH FINISHER

DAY ONE

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

1. 2. 3. 4.

Lunge forwards on one leg, ensuring your hips stay level At the bottom of your lunge, push through your front heel to come up and kick the back leg straight behind you Step back with the leg you kicked behind you, returning back to the bottom of the lunge and then step back to the starting position Lunge forwards with the opposite leg this time - this is 1 rep

LUNGE & KICKBACK SETS: 4 | REPS: 12 each leg

CIRCUIT 3 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: 3 | REPS: 12 each leg

1. 2. 3.

With your back foot on a bench behind you, bend your front knee to 90-degrees as you lower your back knee towards the floor Pulse slightly up and down, controlling the pulses through your front leg while keeping your chest up Repeat for the same amount of time on the other leg

ELEVATED SPLIT SQUAT PULSES SETS: 3 | REPS: 15 each leg

HOME: THICC Program

3

WEEK 3

GLUTES WITH FINISHER

DAY ONE

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

|

30 SECONDS BREAK BETWEEN SETS

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: 3 | REPS: 15 each leg

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 paused, 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: 3 | REPS: 20

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 SETS: 3 | REPS: 15 each leg

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

4

WEEK 3

UPPER & CARDIO

DAY TWO

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise WARM UP CIRCUIT SWIMS

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SETS: 2

|

REPS: 10 each side

1. Begin lying flat on your stomach with arms and legs stretched out straight 2. Squeeze your glutes, then while keeping your arms and legs straight, lift them as high as possible - hold this position throughout 3. Lift your right arm and left leg higher, while keeping your other arm and leg off the ground - hold for 2 seconds 4. Slowly lower and switch arms and legs, ensuring you keep your glutes squeezed and core engaged

BENCH TRICEP DIPS

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SETS: 2

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REPS: 10

1. Bring hands shoulder-width apart on the bench and step feet out in front of you 2. Keeping the back close to the bench, slowly lower body towards the ground 3. Keep elbows pointing behind you, pause just before you hit the ground and then push back to starting position without resting on bench

CIRCUIT 1 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 SETS: 3 | REPS: 12 each arm

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

SUPERMAN BACK RAISES SETS: 3 | REPS: 15

HOME: THICC Program

5

WEEK 3

UPPER & CARDIO

DAY TWO

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 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: 3 | REPS: 10

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: 3 | REPS: 12

CIRCUIT 3 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: 3 | REPS: 20

1. 2. 3. 4.

Stand with feet shoulder-width apart and core engaged Bring dumbbell to directly above the head Keeping the elbows pulled in tight, slowly lower weight down behind the head From behind the head, push back to the top and repeat motion

OVERHEAD TRICEP DROPDOWNS SETS: 3 | REPS: 15

HOME: THICC Program

6

WEEK 3

UPPER & CARDIO

DAY TWO

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

|

30 SECONDS BREAK BETWEEN SETS

Set out 4 cones, or use 4 points approximately 10 yards apart Sprint to the first point, touch the ground, then sprint back to the start This time sprint to the second point, touch the ground and sprint back to the start. Repeat until you reach the last point - this is 1 rep Make sure you are sprinting and not jogging

SUICIDE SPRINTS SETS: 3 | TIME: 30 seconds

1. 2. 3.

Start in a pushup position with your shoulders directly above your wrists Jump your feet towards your left hand, then immediately jump your feet back to the pushup position, ensuring you maintain strong core engagement and a straight back Next, jump your feet towards your right hand, alternating sides each time. Repeat as fast as possible as this is a high intensity cardio exercise

SIDE TO SIDE FROGGERS SETS: 3 | TIME: 30 seconds

1. 2. 3. 4.

Squat down to the floor and place your hands shoulder width apart with your arms straight Roll backwards on your mat, thrust your hips towards the sky, then use your abs to come back to the squat position in step 1 Explosively jump straight up in the air as high as you can, keeping tension in your body Maintain momentum, but land softly by bending your knees and absorbing the impact before repeating

REVERSE BURPEES SETS: 3 | TIME: 30 seconds

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

7

WEEK 3

LOWERS (QUADS, HAMSTRINGSS & CORE)

DAY THREE

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise

BOOTY BAND SEATED ABDUCTORS

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SETS: 2

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REPS: 20

1. Secure a resistance band around your thighs close to your knees, with your feet wide enough so there is tension on the band 2. Rotate your knees as wide as possible and paused, forcing your glutes to engage 3. Slowly bring your knees back together and repeat, keeping tension on the band at all times

CIRCUIT 1 GOOD MORNINGS WITH RESISTANCE BAND | SETS: 3 | REPS: 10 1. Place the resistance band under both feet, and over your shoulders so you are wearing it like a backpack 2. Slowly hinge forward from your hips as far as you can while keeping a straight back - pause here for 1 second 3. Slowly come back up while controlling with your glutes 4. If you don’t have a resistance band, simply do it bodyweight with your hands crossed behind your head

STEP DOWNS (DUMBBELLS) |

SETS: 3

|

REPS: 12 each leg

1. Stand tall on a step with one leg to the side 2. By bending through the knee that is on the step, slowly lower your leg until it gently touches the ground 3. Push back up to the top by only using the leg on the step, ensuring your hips stay level 4. As you get more comfortable, you can increase the height of the step to make it more difficult

HOME: THICC Program

8

WEEK 3

LOWERS (QUADS, HAMSTRINGSS & CORE)

DAY THREE

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

Stand with your feet slightly turned out and wider than shoulder-width. Hold your arms straight above you with a dumbbell in each hand Pushing your hips back, and bending at the knees, sink to 90-degrees while keeping your chest and arms up. Make sure you keep your back strong and concentrate the weight through your heels and big toe Pause at the bottom, before driving through your whole foot to stand up This exercise will work your upper back and test your mobility, but stop if you feel pain in your lower back

OVERHEAD SQUATS SETS: 3 | REPS: 15

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: 3 | REPS: 12 each leg

CIRCUIT 3 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: 3 | REPS: 20

1. 2. 3. 4.

Begin the exercise with your feet slightly wider than hip-width Squat down like a frog, until your glutes and hands are almost touching the ground Explosively jump as high as possible, fully extending your whole body, whilst maintaining body tension Control your landing whilst maintaining momentum, and repeat

FROG JUMPS SETS: 3 | REPS: 15

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9

WEEK 3

LOWERS (QUADS, HAMSTRINGSS & CORE)

DAY THREE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 4 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: 3 | REPS: 15

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.

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

DISH BICYCLES SETS: 3 | REPS: 20

2. 3. 4.

PLANK ALTERNATING HIP DROPS SETS: 3 | REPS: 10 each side

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

10

Take aRest YOU D ESERVE IT!

WEEK 3

LOWER (HAMSTRINGS & GLUTES WITH FINISHER)

DAY FIVE

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise

GOBLET SQUAT

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SETS: 2

|

REPS: 15

1. Begin exercise with your feet slightly wider than shoulder-width 2. Holding a dumbbell like a goblet, with both hands directly beneath the chin, perform a squat ensuring your chest stays up throughout the movement 3. Push through the whole foot to return to the starting position

CIRCUIT 1 PENDULUM DEADLIFT (RESISTANCE BAND OVER SHOULDERS) SETS: 2 | REPS: 10 each leg 1. Stand on the resistance band with one foot and place it over your shoulders like a backpack. 2. 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 3. Pause at the bottom for a second before hinging from your hips to come back up to the top 4. Repeat for the other leg once you have completed all your reps 5. If you don’t have a resistance band, use a dumbbell in each hand instead

WEIGHTED HIP THRUSTS (FOR HOME) | SETS: 4 | REPS: 15 1. Rest your shoulder blades on bench, with elbows slightly resting on bench also 2. Place weight on hips, and step feet out in front of body with slight bend in the knees 3. Lower glutes towards the ground and hover off the ground 4. 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 5. Pause at top of motion and slowly lower back down to hover. Repeat motion without resting on ground between reps

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12

WEEK 3

LOWER (HAMSTRINGS & GLUTES WITH FINISHER)

DAY FIVE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise 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: 12

1. 2. 3.

Stand in front of a bench of box Push your hips back and bend your knee, slowly lowering your leg until your glutes touch - 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 SQUAT SETS: 4 | REPS: 12 each side

OPTIONAL BOOTY BURNOUT CIRCUIT

1.

2. 3.

4.

|

30 SECONDS BREAK BETWEEN SETS

BOOTY BAND SQUATS

BOOTY BAND SEATED ABDUCTORS

SINGLE SKY BRIDGE

SETS: 4 | REPS: 20

SETS: 4 | REPS: 20

SETS: 4 | REPS: 15 each leg

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.

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 paused, forcing your glutes to engage Slowly bring your knees back together and repeat, keeping tension on the band at all times

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

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

13

WEEK 3

CHALLENGE DAY

DAY SIX

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise WARM UP 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: 5 - 10 Minutes

CIRCUIT 1 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: 3 | REPS: 20

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 SETS: 3 | REPS: 30

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

THRUSTERS SETS: 3 | REPS: 30

HOME: THICC Program

14

WEEK 3

CHALLENGE DAY

DAY SIX

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 3 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: 3 | REPS: 20

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: 3 | REPS: 20

1. 2.

Sprint 10 yards as fast as possible, then drop and do a burpee Once you have finished the burpee, sprint another 10 yards and repeat - this is 1 rep, continue as fast as possible without resting

BURPEE SPRINTS SETS: 3 | REPS: 10

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

15

WEEK 3

ACTIVE RECOVERY

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 - 3 times SEQUENCE 1

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

HAND TO BIG TOE POSE

DOWNWARD FACING DOG

LOW LUNGE TWIST

SETS: 3 | TIME: 10 seconds

SETS: 3 | TIME: 10 seconds

SETS: 3 | TIME: 10 seconds each side

Stand straight with your feet separated as wide as your hips. Place your left hand on your waist Shift the weight to the left leg and hug the right knee into your chest Hold the big toe of the right foot and exhale as you stretch your leg to the front Keep the standing leg straight (or slightly bent) and active while maintaining a tall spine Pull the navel in towards the spine and hold the posture for one minute Exhale, release the pose and repeat on the other side

1. 2.

3. 4.

5.

6.

WALL HANDSTAND |

SETS: 3

|

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

1.

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

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

HOLD FOR: 5 seconds

1. Lunge forwards and with your arms straight, place your hands on the ground, about a foot away from the wall 2. Kick one leg up until it touches the wall, lift the other leg to follow squeeze them together 3. Press into the floor with your hands, engage your glutes and squeeze your core muscles to keep your ribs in. Ensure your arms stay straight, gaze at your fingertips and remember to breathe 4. To come down, lower 1 foot at a time to the floor 5. If this is too difficult, have a workout buddy help by placing your feet against the wall

HOME: THICC Program

16

WEEK 3

ACTIVE RECOVERY

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 - 3 times SEQUENCE 2 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: 3 | TIME: 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: 3 | TIME: 10 seconds each side

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

Inhale, release your feet, and sit straight Join the soles of your feet and bend your knees sideways. Allow the knees to rest on the floor Wrap your palms around your feet from below, inhale and stretch up Exhale and fold forward, lengthening your spine, allowing your chin to rest in front of your toes With each breath lengthen your spine. With exhalation, feel the stretch in your pelvis and hips Gaze forward and hold this position and relax

BOUND ANGLE POSE SETS: 3 | TIME: 10 seconds

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

SUPERMAN HOLD SETS: 3 | TIME: 10 seconds

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

From the Plank position, hold your breath and slide your body forward and lie down on your abdomen Let the palms rest on either sides of your chest. Let the tops of your feet rest on the mat Press your palms into mat, inhale, and lift your head and chest off the mat Exhale and on the next inhale, deepen the backbend, lifting your torso off the mat with hips resting on the mat Tilt your head backward and hold the posture gazing up and breathing deeply for one minute Exhale and come back to starting position

COBRA POSE SETS: 3 | TIME: 10 seconds

HOME: THICC Program

17

TRAIN LIKE A BEAST

Look like a beauty

8 WEEK THICC WORKOUT PROGRAM

HOME PROGRAM

WEEK 4

GLUTES WITH FINISHER

DAY ONE

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise

SUMO SQUAT PULSES |

SETS: 2

|

REPS: 15

1. Stand with your feet turned out to 45-degrees and wider than shoulder-width. Hold a single dumbbell against your chest 2. Pushing your hips back, and bending at the knees, sink to 90-degrees. Make sure you keep your back strong and tall 3. Slowly pulse up and down through this position for the required amount of time, controlling each pulse with your leg muscles

CIRCUIT 1 SQUATS WITH RESISTANCE BAND

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SETS: 4

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REPS: 15

1. Stand on the band and loop it over your shoulders, resting behind your head. Hold it in place with your hands by your sides 2. Step your feet slightly wider than hip width and squat until your thighs are parallel to the ground 3. Press through the feet and extend the legs to return to start position 4. Ensure the chest and spine are tall throughout

CURTSY SQUATS (DUMBBELL) |

SETS: 4

|

REPS: 20 each leg

1. Begin standing tall with feet slightly narrower than hip-width, holding a dumbbell in each hand 2. With your reft leg, step back and behind the left leg and sink down until your back leg is just above the floor 3. Push back to the starting position and repeat for the left leg - this is 1 rep

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2

WEEK 4

GLUTES WITH FINISHER

DAY ONE

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

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

CIRCUIT 3 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 (DUMBBELLS) SETS: 3 | 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: 3 | REPS: 15 seconds each leg

HOME: THICC Program

3

WEEK 4

GLUTES WITH FINISHER

DAY ONE

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

|

30 SECONDS BREAK BETWEEN SETS

Place the booty band just above your knees, 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: 3 | REPS: 20

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: 3 | REPS: 20

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: 3 | TIME: 30 seconds

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

4

WEEK 4

UPPER & CARDIO

DAY TWO

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise WARM UP CIRCUIT SWIMS

|

SETS: 2

|

REPS: 10 each side

1. Begin lying flat on your stomach with arms and legs stretched out straight 2. Squeeze your glutes, then while keeping your arms and legs straight, lift them as high as possible - hold this position throughout 3. Lift your right arm and left leg higher, while keeping your other arm and leg off the ground - hold for 2 seconds 4. Slowly lower and switch arms and legs, ensuring you keep your glutes squeezed and core engaged

FACE PULLS

|

SETS: 2

|

REPS: 20

1. Wrap the resistance band around a pole or bar so that it’s inline with your eyes 2. Pull the band back until your hands are either side of your face make sure you keep your elbows high 3. Slowly straighten your arms to return to the start - try to relax your neck as much as possible

CIRCUIT 1 1. 2. 3. 4.

On a bench, place your left arm so it’s beneath your shoulder, and your left knee so it’s beneath your hip - your back should be flat and core engaged With your right arm, pull the dumbbell towards you so that your elbow moves towards the roof Pause at the top and engage your right shoulder blade, before slowly lowering until your arm is straight Repeat for the opposite side once you have completed all reps

ONE ARM DUMBBELL ROWS SETS: 3 | REPS: 15 each arm

1. 2. 3. 4. 5.

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 Once the elbow is in line with the body, extend arm straight back, isolating tricep Lower arm back down to the floor and repeat on other side. Alternate between sides

PLANK TRICEP KICKBACKS SETS: 3 | REPS: 15 each side

HOME: THICC Program

5

WEEK 4

UPPER & CARDIO

DAY TWO

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 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: 3 | 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: 3 | REPS: 15

CIRCUIT 3 1. 2. 3. 4.

Stand with feet shoulder-width apart and core engaged Bring dumbbell to directly above the head Keeping the elbows pulled in tight, slowly lower weight down behind the head From behind the head, push back to the top and repeat motion

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

OVERHEAD TRICEP DROPDOWNS SETS: 3 | REPS: 20

2. 3.

REVERSE FLYS SETS: 3 | REPS: 15

HOME: THICC Program

6

WEEK 4

UPPER & CARDIO

DAY TWO

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

|

30 SECONDS BREAK BETWEEN SETS

Set out 4 cones, or use 4 points approximately 10 yards apart Sprint to the first point, touch the ground, then sprint back to the start This time sprint to the second point, touch the ground and sprint back to the start. Repeat until you reach the last point - this is 1 rep Make sure you are sprinting and not jogging

SUICIDE SPRINTS SETS: 3 | TIME: 30 seconds

1. 2. 3.

Bring shoulders over hands and feet together 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: 3 | TIME: 30 seconds

1. 2. 3. 4.

Squat down to the floor and place your hands shoulder width apart with your arms straight Roll backwards on your mat, thrust your hips towards the sky, then use your abs to come back to the squat position in step 1 Explosively jump straight up in the air as high as you can, keeping tension in your body Maintain momentum, but land softly by bending your knees and absorbing the impact before repeating

REVERSE BURPEES SETS: 3 | TIME: 30 seconds

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

7

WEEK 4

LOWERS (QUADS, HAMSTRINGSS & CORE)

DAY THREE

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise

BOOTY BAND SQUATS

|

SETS: 2

|

REPS: 30

1. Secure a resistance band around your thighs close to your knees, with your feet slightly wider than shoulder-width 2. Sink down in a squat until your knees are at 90-degrees 3. 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 4. If you don’t have a booty band, just do normal bodyweight squats

CIRCUIT 1 GOOD MORNINGS WITH RESISTANCE BAND | SETS: 3 | REPS: 15 1. Place the resistance band under both feet, and over your shoulders so you are wearing it like a backpack 2. Slowly hinge forward from your hips as far as you can while keeping a straight back - pause here for 1 second 3. Slowly come back up while controlling with your glutes 4. If you don’t have a resistance band, simply do it bodyweight with your hands crossed behind your head

STEP DOWNS (DUMBBELLS) |

SETS: 3

|

REPS: 12 each leg

1. Stand tall on a step with one leg to the side 2. By bending through the knee that is on the step, slowly lower your leg until it gently touches the ground 3. Push back up to the top by only using the leg on the step, ensuring your hips stay level 4. As you get more comfortable, you can increase the height of the step to make it more difficult

HOME: THICC Program

8

WEEK 4

LOWERS (QUADS, HAMSTRINGSS & CORE)

DAY THREE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise 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: 3 | REPS: 15 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: 3 | REPS: 12 each leg

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 DEADLIFTS SETS: 3 | REPS: 15

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: 3 | TIME: 45 seconds

HOME: THICC Program

9

WEEK 4

LOWERS (QUADS, HAMSTRINGSS & CORE)

DAY THREE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 4 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: 3 | REPS: 10

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: 3 | REPS: 12 each side

1. 2. 3.

Bring booty band to above knees. Come into a raised plank position, with shoulders over hands, feet together and back flat From plank position, tap one foot out laterally to the side, ensuring back is flat and core is engaged Tap foot back to centre and repeat on other side. Alternate between left and right

PLANK TAP OUTS (BOOTY BAND) SETS: 3 | REPS: 10 each side

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

10

WEEK 4

OPTIONAL FULL BODY DUMBBELL

DAY FOUR

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise 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: 5 - 10 Minutes

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: 3 | 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: 3 | REPS: 15

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 (DUMBBELLS) SETS: 3 | REPS: 10 each leg

HOME: THICC Program

11

WEEK 4

OPTIONAL FULL BODY DUMBBELL

DAY FOUR

THIS IS AN OPTIONAL FULL BODY DUMBBELL WORKOUT REST: 60 seconds rest after each round or stand alone exercise 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 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: 3 | REPS: 12

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, stop if you feel pain in your lower back

STRAIGHT LEG DEADLIFT SETS: 3 | REPS: 12

CIRCUIT 3 1. 2. 3. 4.

Squat down to the floor and place your hands shoulder width apart with your arms straight Jump your feet straight back to a pushup position, drop to your knees and complete a pushup Immediately jump your feet back to the squat position and explosively jump straight up in the air as high as you can, keeping tension in your body Maintain momentum, but land softly by bending your knees and absorbing the impact before repeating

BURPEES SETS: 3 | REPS: 15

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: 3 | REPS: 12

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

12

WEEK 4

LOWER (HAMSTRINGS & GLUTES WITH FINISHER)

DAY FIVE

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise

BOOTY BAND BRIDGE |

SETS: 2

|

REPS: 20

1. Place the booty band just above your knees, and move your feet apart until the band is tight 2. While keeping the band tight, lift your hips as high as possible and pause for 2 seconds 3. Slowly lower your hips back to the ground 4. For an extra challenge, at the top of the bridge slightly externally rotate your knees to get a deep glute burn 5. If you don’t have a booty band, perform normal glute bridge

CIRCUIT 1 SINGLE LEG DEADLIFT (KETTLEBELL) | SETS: 4 | REPS: 15 each leg 1. 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 2. Pause at the bottom for a second before hinging from your hips to come back up to the top 3. Control the entire movement with your left glute, ensure core engagement and avoid twisting 4. Repeat for the other leg once you have completed all your reps

CURTSY SQUAT (DUMBBELLS) | SETS: 4 | REPS: 12 each leg 1. Begin standing tall with feet slightly narrower than hip-width, holding a dumbbell in each hand 2. With your reft leg, step back and behind the left leg and sink down until your back leg is just above the floor 3. Push back to the starting position and repeat for the left leg this is 1 rep

HOME: THICC Program

13

WEEK 4

LOWER (HAMSTRINGS & GLUTES WITH FINISHER)

DAY FIVE

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

OPTIONAL BOOTY BURNOUT CIRCUIT

1. 2.

3. 4.

|

30 SECONDS BREAK BETWEEN SETS

SUMO SQUATS

SUMO SQUAT PULSES

SUMO SQUAT HOLD

SETS: 4 | REPS: 20

SETS: 4 | REPS: 10

SETS: 4 | TIME: 30 seconds

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.

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

1.

2.

3.

Stand with your feet turned out to 45-degrees and wider than shoulderwidth. 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

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

14

WEEK 4

CHALLENGE DAY

DAY SIX

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise WARM UP 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: 5 - 10 Minutes

1. 2. 3. 4.

Set out 4 cones, or use 4 points approximately 10 yards apart Sprint to the first point, touch the ground, then sprint back to the start This time sprint to the second point, touch the ground and sprint back to the start. Repeat until you reach the last point - this is 1 rep Make sure you are sprinting and not jogging

SUICIDE SPRINTS SETS: 3 | TIME: 30 seconds

CIRCUIT 1 1. 2. 3. 4.

Stand with your feet slightly turned out and wider than shoulder-width. Hold your arms straight above you with a dumbbell in each hand Pushing your hips back, and bending at the knees, sink to 90-degrees while keeping your chest and arms up. Make sure you keep your back strong and concentrate the weight through your heels and big toe Pause at the bottom, before driving through your whole foot to stand up This exercise will work your upper back and test your mobility, but stop if you feel pain in your lower back

OVERHEAD SQUATS SETS: 3 | REPS: 30

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

SQUAT JUMPS SETS: 3 | REPS: 30

HOME: THICC Program

15

WEEK 4

CHALLENGE DAY

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.

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: 3 | REPS: 20

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: 3 | REPS: 30

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: 2 | REPS: 20

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

DISH BICYCLES SETS: 2 | REPS: 50

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

16

WEEK 4

ACTIVE RECOVERY

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 - 3 times SEQUENCE 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 | TIME: 10 seconds

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 | REPS: 10 each side

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

WARRIOR 3 SETS: 3 | REPS: 10 each side

HOME: THICC Program

17

WEEK 4

ACTIVE RECOVERY

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.

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 | TIME: 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 | TIME: 10 seconds each side

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

Stand straight with legs separated about three feet wide Bend your right knee and rest your left hand on your hip Place your right hand on the floor, about a foot in front of the right foot Slowly straighten your right leg as you raise your left leg - open your hips, stacking the left over the right Flex the left foot, toes facing forward and lift the left hand towards the ceiling to open your chest Hold the pose, gazing at your left fingertips, for one minute Exhale and slowly place the left foot on the mat. Inhale and lift your torso, before repeating on the other side

HALF MOON POSE SETS: 3 | TIME: 10 seconds each side

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

Stand straight with your feet separated as wide as your hips. Place your left hand on your waist Shift the weight to the left leg and hug the right knee into your chest Hold the big toe of the right foot and exhale as you stretch your leg to the front Keep the standing leg straight (or slightly bent) and active while maintaining a tall spine Pull the navel in towards the spine and hold the posture for one minute Exhale, release the pose and repeat on the other side

HAND TO BIG TOE POSE SETS: 3 | TIME: 10 seconds each side

GYM: THICC Program

18

TRAIN LIKE A BEAST

Look like a beauty

8 WEEK THICC WORKOUT PROGRAM

HOME PROGRAM

WEEK 5

GLUTES WITH FINISHER

DAY ONE

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise

SIDE SQUATS |

SETS: 2

|

REPS: 15 each leg

1. Take a large step to one side and sink down into a squat until your thighs are parallel with the ground 2. Push through your whole foot to stand back up, but keep your feet where they are 3. Ensure your chest stays up, hips are level and knees stay in line with your feet 4. Once you have completed all reps, step back to the start and repeat for the opposite side

CIRCUIT 1 HIP THRUSTS (BOOTY BAND)

|

SETS: 4

|

REPS: 15

1. Place the booty band just above your knees with your shoulders on a bench and your knees at 90-degrees 2. 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 3. Slowly lower to the bottom ensuring you keep your knees out to maximize glute engagement

SINGLE LEG BRIDGE PULSES |

SETS: 4

|

REPS: 12 each leg

1. Lift your hips up as high as possible forming a straight line from your shoulders to your knee 2. Squeeze your glutes and pulse through this position using your glute 3. Slowly lower and repeat for the other leg

HOME: THICC Program

2

WEEK 5

GLUTES WITH FINISHER

DAY ONE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 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: 15 each leg

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: 12

CIRCUIT 3 1. 2. 3. 4.

Holding dumbbells in each hand, lunge forwards on one leg, ensuring your hips stay level At the bottom of your lunge, push through your front foot to come up and kick the back leg straight behind you Control the weight with your front leg and step your feet back together Lunge forwards with your opposite foot this time, alternating each time

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

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 paused, 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

HOME: THICC Program

3

WEEK 5

GLUTES WITH FINISHER

DAY ONE

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

|

30 SECONDS BREAK BETWEEN SETS

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: 3 | REPS: 20

1. 2. 3. 4. 5.

Place the booty band just above your knees, 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: 3 | REPS: 20

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: 3 | REPS: 20

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

4

WEEK 5

UPPER & CARDIO

DAY TWO

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise WARM UP CIRCUIT SWIMS

|

SETS: 2

|

REPS: 8 each side

1. Begin lying flat on your stomach with arms and legs stretched out straight 2. Squeeze your glutes, then while keeping your arms and legs straight, lift them as high as possible - hold this position throughout 3. Lift your right arm and left leg higher, while keeping your other arm and leg off the ground - hold for 2 seconds 4. Slowly lower and switch arms and legs, ensuring you keep your glutes squeezed and core engaged

FACE PULLS

|

SETS: 2

|

REPS: 20

1. Wrap the resistance band around a pole or bar so that it’s inline with your eyes 2. Pull the band back until your hands are either side of your face make sure you keep your elbows high 3. Slowly straighten your arms to return to the start - try to relax your neck as much as possible

CIRCUIT 1 1. 2. 3.

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

ARABESQUE ROW SETS: 4 | REPS: 10 each side

1. 2. 3. 4. 5.

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 Once the elbow is in line with the body, extend arm straight back, isolating tricep Lower arm back down to the floor and repeat on other side. Alternate between sides

PLANK TRICEP KICKBACKS SETS: 4 | REPS: 15 each arm

HOME: THICC Program

5

WEEK 5

UPPER & CARDIO

DAY TWO

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise 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 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: 3 | REPS: 20

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: 3 | REPS: 20

CIRCUIT 3 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 (WITH ROTATION) SETS: 3 | REPS: 12

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: 3 | REPS: 12

HOME: THICC Program

6

WEEK 5

UPPER & CARDIO

DAY TWO

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

|

30 SECONDS BREAK BETWEEN SETS

3.

Using your arms, swing to generate power and perform a long jump covering as much distance as possible Upon landing, immediately drop down and perform a burpee ensuring you maintain body tension Once you have completed the burpee, go straight into another long jump - this is 1 rep

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

1.

Squat down to the floor and place your hands shoulder width apart with your arms straight Roll backwards on your mat, thrust your hips towards the sky, then use your abs to come back to the squat position in step 1 Explosively jump straight up in the air as high as you can, keeping tension in your body Maintain momentum, but land softly by bending your knees and absorbing the impact before repeating

2.

LONG JUMP BURPEES SETS: 3 | TIME: 40 seconds

MOUNTAIN CLIMBERS SETS: 3 | TIME: 40 seconds

2. 3. 4.

REVERSE BURPEES SETS: 3 | TIME: 40 seconds

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

7

WEEK 5

LOWERS (QUADS, HAMSTRINGSS & CORE)

DAY THREE

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise

BOOTY BAND BRIDGE

|

SETS: 2

|

REPS: 30

1. Place the booty band just above your knees, and move your feet apart until the band is tight 2. While keeping the band tight, lift your hips as high as possible and pause for 2 seconds 3. Slowly lower your hips back to the ground 4. For an extra challenge, at the top of the bridge slightly externally rotate your knees to get a deep glute burn 5. If you don’t have a booty band, perform normal glute bridge

CIRCUIT 1 SINGLE LEG SQUATS (RESISTANCE BAND) | SETS: 4 | REPS: 10 each leg 1. Use the tension from the resistance band to make the single leg squats easier 2. Keep most of the weight in your heel, and slowly lower down until your leg is parallel to the floor 3. Stand back up by pushing through your whole foot and keeping your hips level 4. Once you have completed all reps, repeat the same number on the opposite leg 5. If you don’t have a resistance band, do single leg squats down to the bench

STEP DOWNS (DUMBBELLS) |

SETS: 4

|

REPS: 15 each leg

1. Stand tall on a step with one leg to the side 2. By bending through the knee that is on the step, slowly lower your leg until it gently touches the ground 3. Push back up to the top by only using the leg on the step, ensuring your hips stay level 4. As you get more comfortable, you can increase the height of the step to make it more difficult

HOME: THICC Program

8

WEEK 5

LOWERS (QUADS, HAMSTRINGSS & CORE)

DAY THREE

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

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: 12 each leg

CIRCUIT 3 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 JUMP SQUATS (BOOTY BAND) SETS: 3 | REPS: 15

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: 3 | TIME: 45 seconds

HOME: THICC Program

9

WEEK 5

LOWERS (QUADS, HAMSTRINGSS & CORE)

DAY THREE

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

Lie down flat on your back with legs straight and arms extended above head From flat position lift body and reach the opposite hand to toe, ensuring the core is engaged and you are not swinging your body Slowly lower back to starting position and repeat on other side, alternate between left and right

PIKE UPS SETS: 3 | REPS: 12

2. 3.

STAR TOE TOUCHES SETS: 3 | REPS: 12 each side

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: 3 | REPS: 15 each side

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

10

WEEK 5

OPTIONAL FULL BODY DUMBBELL

DAY FOUR

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise 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: 5 - 10 Minutes

CIRCUIT 1 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: 3 | 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: 3 | 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 UPS (DUMBBELLS) SETS: 3 | REPS: 10 each leg

HOME: THICC Program

11

WEEK 5

FULL BODY DUMBBELL

DAY FOUR

THIS IS AN OPTIONAL FULL BODY DUMBBELL WORKOUT REST: 60 seconds rest after each round or stand alone exercise 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 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: 3 | REPS: 15

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, stop if you feel pain in your lower back

STRAIGHT LEG DEADLIFT SETS: 3 | REPS: 15

CIRCUIT 3 1. 2. 3. 4.

Squat down to the floor and place your hands shoulder width apart with your arms straight Jump your feet straight back to a pushup position, drop to your knees and complete a pushup Immediately jump your feet back to the squat position and explosively jump straight up in the air as high as you can, keeping tension in your body Maintain momentum, but land softly by bending your knees and absorbing the impact before repeating

BURPEES SETS: 3 | REPS: 20

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: 3 | REPS: 15

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

12

WEEK 5

LOWER (HAMSTRINGS & GLUTES WITH FINISHER)

DAY FIVE

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise

BOOTY BAND BRIDGE |

SETS: 2

|

REPS: 20

1. Place the booty band just above your knees, and move your feet apart until the band is tight 2. While keeping the band tight, lift your hips as high as possible and pause for 2 seconds 3. Slowly lower your hips back to the ground 4. For an extra challenge, at the top of the bridge slightly externally rotate your knees to get a deep glute burn 5. If you don’t have a booty band, perform normal glute bridge

CIRCUIT 1 WEIGHT HIP THRUSTS (FOR HOME) | SETS: 4 | REPS: 20 1. Rest your shoulder blades on bench, with elbows slightly resting on bench also 2. Place weight on hips, and step feet out in front of body with slight bend in the knees 3. Lower glutes towards the ground and hover off the ground 4. 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 5. Pause at top of motion and slowly lower back down to hover. Repeat motion without resting on ground between reps

CURTSY SQUAT (DUMBBELLS) | SETS: 4 | REPS: 12 each leg 1. Begin standing tall with feet slightly narrower than hip-width, holding a dumbbell in each hand 2. With your reft leg, step back and behind the left leg and sink down until your back leg is just above the floor 3. Push back to the starting position and repeat for the left leg this is 1 rep

HOME: THICC Program

13

WEEK 5

LOWER (HAMSTRINGS & GLUTES WITH FINISHER)

DAY FIVE

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

Lunge forwards on one leg, ensuring your hips stay level At the bottom of your lunge, push through your front heel to come up and kick the back leg straight behind you Step back with the leg you kicked behind you, returning back to the bottom of the lunge and then step back to the starting position Lunge forwards with the opposite leg this time - this is 1 rep

LUNGE & KICKBACK SETS: 4 | REPS: 15

OPTIONAL BOOTY BURNOUT CIRCUIT

1. 2.

3. 4.

|

30 SECONDS BREAK BETWEEN SETS

BOOTY BAND SIDE LYING LEG RAISES

BOOTY BAND SQUATS

BOOTY BAND SQUAT HOLD

SETS: 4 | REPS: 20 each leg

SETS: 4 | REPS: 20

SETS: 4 | TIME: 45 seconds

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.

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

1.

2.

3.

Stand with your feet turned out to 45-degrees and wider than shoulderwidth. 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

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

14

WEEK 5

CHALLENGE DAY

DAY SIX

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise WARM UP 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: 5 - 10 Minutes

CIRCUIT 1 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 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

BENCH TRICEP DIPS SETS: 3 | REPS: 20

2. 3.

BENT OVER ROW (DUMBBELLS) SETS: 3 | REPS: 20

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

THRUSTERS SETS: 3 | REPS: 20

HOME: THICC Program

15

WEEK 5

CHALLENGE DAY

DAY SIX

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

Using your arms, swing to generate power and perform a long jump covering as much distance as possible Upon landing, immediately perform a squat jump getting as high as possible When you land, maintain your momentum and go straight into another long jump this is 1 rep

LONG JUMP & SQUAT JUMP SETS: 3 | REPS: 10

1. 2. 3. 4. 5. 4-WAY CORE (EXERCISE BALL)

Secure your feet against a wall and lay across the ball on your left side - ensure core engagement throughout With your arms behind your head, perform a side crunch by lifting your upper body as high as possible without twisting Once you have completed all your reps, twist onto your back and perform regular crunches Once regular crunches are complete, roll onto your stomach so the ball is just above your hips, and complete hyperextensions keeping your back straight at all times Finish the 4-way core by completing side crunches on your right side - complete the same reps on each side

SETS: 3 | REPS: 10

1. 2. 3. 4.

Lunge forwards and sink down to 90-degrees, ensuring the upper body is tall Explosively drive through your front heel to jump Whilst in the air, switch feet positions Control your landing while maintaining momentum for the next repetition

SWITCH JUMPS SETS: 3 | REPS: 15 each leg

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

16

WEEK 5

ACTIVE RECOVERY

DAY SEVEN

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

Stand straight with your feet separated as wide as your hips. Place your left hand on your waist Shift the weight to the left leg and hug the right knee into your chest Hold the big toe of the right foot and exhale as you stretch your leg to the front Keep the standing leg straight (or slightly bent) and active while maintaining a tall spine Pull the navel in towards the spine and hold the posture for one minute Exhale, release the pose and repeat on the other side

HAND TO BIG TOE POSE SETS: 4 | TIME: 15 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: 4 | TIME: 15 seconds

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 | TIME: 15 seconds each side

1. 2. 3. 4. 5. 6. 7. 8. LIZARD POSE

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

SETS: 4 | TIME: 15 seconds each side

HOME: THICC Program

17

WEEK 5

ACTIVE RECOVERY

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.

Lunge forwards and with your arms straight, place your hands on the ground, about a foot away from the wall Kick one leg up until it touches the wall, lift the other leg to follow - squeeze them together Press into the floor with your hands, engage your glutes and squeeze your core muscles to keep your ribs in. Ensure your arms stay straight, gaze at your fingertips and remember to breathe To come down, lower 1 foot at a time to the floor If this is too difficult, have a workout buddy help by placing your feet against the wall

HANDSTAND SETS: 3 | TIME: 10 seconds

SEQUENCE 2 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: 4 | TIME: 10 seconds each side

1.

2. 3.

4. 5.

REVOLVED ABDOMINAL TWIST

SUPERMAN HOLD

COBRA POSE

SETS: 4 | TIME: 10 seconds each side

SETS: 4 | TIME: 10 seconds

SETS: 4 | TIME: 10 seconds

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

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

1. 2. 3. 4.

5. 6.

GYM: THICC Program

From the Plank position, hold your breath and slide your body forward and lie down on your abdomen Let the palms rest on either sides of your chest. Let the tops of your feet rest on the mat Press your palms into mat, inhale, and lift your head and chest off the mat Exhale and on the next inhale, deepen the backbend, lifting your torso off the mat with hips resting on the mat Tilt your head backward and hold the posture gazing up and breathing deeply for one minute Exhale and come back to starting position

18

TRAIN LIKE A BEAST

Look like a beauty

8 WEEK THICC WORKOUT PROGRAM

HOME PROGRAM

WEEK 6

GLUTES WITH FINISHER

DAY ONE

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise

SINGLE SKY BRIDGE |

SETS: 2

|

REPS: 12 each leg

1. 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 2. Squeeze your glutes and slowly lower, controlling using your glute 3. Repeat for the required number of repetitions before repeating on the other leg

CIRCUIT 1 DOUBLE BANDED HIP THRUSTS

|

SETS: 4

|

REPS: 15

1. Place the booty band just above your knees 2. Place each foot inside the resistance band, and pull it up onto your hips 3. Push your hips up as high as possible and squeeze your glutes and hold for 2 seconds 4. Slowly lower to the bottom ensuring you keep your knees out to maximize glute engagement 5. If you don’t have a resistance band, you can use 2 booty bands or simply add a barbell

BOOTY BAND BRIDGE |

SETS: 4

|

REPS: 20

1. Place the booty band just above your knees, and move your feet apart until the band is tight 2. While keeping the band tight, lift your hips as high as possible and pause for 2 seconds 3. Slowly lower your hips back to the ground 4. For an extra challenge, at the top of the bridge slightly externally rotate your knees to get a deep glute burn 5. If you don’t have a booty band, perform normal glute bridge

HOME: THICC Program

2

WEEK 6

GLUTES WITH FINISHER

DAY ONE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 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: 20 each leg

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: 12

CIRCUIT 3 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: 20 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

HOME: THICC Program

3

WEEK 6

GLUTES WITH FINISHER

DAY ONE

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

|

30 SECONDS BREAK BETWEEN SETS

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

CURTSY LUNGE TO SQUAT SETS: 3 | REPS: 12 each leg

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: 3 | REPS: 12 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 for required amount of time Repeat on the other leg

FIRE HYDRANT HOLD (STRAIGHT LEG) SETS: 3 | TIME: 30 seconds

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

4

WEEK 6

UPPER & CARDIO

DAY TWO

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise WARM UP CIRCUIT FACE PULLS

|

SETS: 2

|

REPS: 20

1. Wrap the resistance band around a pole or bar so that it’s inline with your eyes 2. Pull the band back until your hands are either side of your face make sure you keep your elbows high 3. Slowly straighten your arms to return to the start - try to relax your neck as much as possible

SUPERMAN HOLD

|

SETS: 2

| TIME: 20 seconds

1. Begin lying flat on your stomach with arms and legs stretched out straight 2. Squeeze your glutes, then while keeping your arms and legs straight, lift them as high as possible - hold this position 3. Ensure you keep your glutes squeezed, core engaged and arms by your ears the whole time

CIRCUIT 1 1. 2. 3.

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

ARABESQUE ROW SETS: 4 | REPS: 12 each side

1. 2. 3. 4.

Begin exercise in plank position While maintaining tension through your core, and keeping a straight line from your shoulders to toes, drive up to a push-up position, using one hand at a time Revert back to the original position, but avoid rotation of your body For more of a challenge, add a push-up with each rep

PLANK TO PUSHUP SETS: 4 | REPS: 10

HOME: THICC Program

5

WEEK 6

UPPER & CARDIO

DAY TWO

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 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: 3 | REPS: 15

1. 2. 3. 4.

Stand with feet shoulder-width apart and core engaged Bring dumbbell to directly above the head Keeping the elbows pulled in tight, slowly lower weight down behind the head From behind the head, push back to the top and repeat motion

OVERHEAD TRICEP DROPDOWNS SETS: 3 | REPS: 20

CIRCUIT 3 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 (WITH ROTATION) SETS: 3 | 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 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: 3 | REPS: 20

HOME: THICC Program

6

WEEK 6

UPPER & CARDIO

DAY TWO

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

|

30 SECONDS BREAK BETWEEN SETS

Using your arms, swing to generate power and perform a long jump covering as much distance as possible Upon landing, immediately drop down and perform a burpee ensuring you maintain body tension Once you have completed the burpee, go straight into another long jump - this is 1 rep

LONG JUMP BURPEES SETS: 3 | TIME: 40 seconds

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

KETTLEBELL SWINGS SETS: 3 | TIME: 40 seconds

1. 2. 3. 4. 5.

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 Once the elbow is in line with the body, extend arm straight back, isolating tricep Lower arm back down to the floor and repeat on other side. Alternate between sides

PLANK TRICEP KICKBACKS SETS: 3 | TIME: 40 seconds

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

7

WEEK 6

LOWERS (QUADS, HAMSTRINGSS & CORE)

DAY THREE

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise

BOOTY BAND SEATED ABDUCTORS

|

SETS: 2

|

REPS: 30

1. Secure a resistance band around your thighs close to your knees, with your feet wide enough so there is tension on the band 2. Rotate your knees as wide as possible and paused, forcing your glutes to engage 3. Slowly bring your knees back together and repeat, keeping tension on the band at all time

CIRCUIT 1 SINGLE LEG SQUATS (RESISTANCE BAND) | SETS: 4 | REPS: 12 each leg 1. Use the tension from the resistance band to make the single leg squats easier 2. Keep most of the weight in your heel, and slowly lower down until your leg is parallel to the floor 3. Stand back up by pushing through your whole foot and keeping your hips level 4. Once you have completed all reps, repeat the same number on the opposite leg 5. If you don’t have a resistance band, do single leg squats down to the bench

STEP UPS (DUMBBELLS) |

SETS: 4

|

REPS: 12 each leg

1. Stand tall on a step with one leg to the side and a dumbbell in each hand 2. By bending through the knee that is on the step, slowly lower your leg until it gently touches the floor 3. Push back up to the top by only using the leg on the step, ensuring your hips stay level 4. As you get more comfortable, you can increase the height of the step to make it more difficult

HOME: THICC Program

8

WEEK 6

LOWERS (QUADS, HAMSTRINGSS & CORE)

DAY THREE

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

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: 12 each leg

CIRCUIT 3 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: 3 | REPS: 20

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: 3 | REPS: 20

HOME: THICC Program

9

WEEK 6

LOWERS (QUADS, HAMSTRINGSS & CORE)

DAY THREE

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

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

WINDSHIELD WIPERS (EXERCISE BALL) SETS: 3 | REPS: 5 each side

3. 4.

DUMBBELL SIDE BENDS SETS: 3 | REPS: 12 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: 3 | TIME: 45 seconds

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

10

WEEK 6

FULL BODY DUMBBELL

DAY FOUR

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise 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: 5 - 10 Minutes

CIRCUIT 1 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 (DUMBBELLS) SETS: 3 | 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: 3 | REPS: 15

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: 3 | REPS: 12 each leg

HOME: THICC Program

11

WEEK 6

FULL BODY DUMBBELL

DAY FOUR

THIS IS AN OPTIONAL FULL BODY DUMBBELL WORKOUT REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 1. 2. 3.

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

ARABESQUE ROW SETS: 3 | REPS: 12 each side

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: 3 | REPS: 10 each leg

CIRCUIT 3 1. 2. 3. 4.

Squat down to the floor and place your hands shoulder width apart with your arms straight Roll backwards on your mat, thrust your hips towards the sky, then use your abs to come back to the squat position in step 1 Explosively jump straight up in the air as high as you can, keeping tension in your body Maintain momentum, but land softly by bending your knees and absorbing the impact before repeating

REVERSE BURPEES SETS: 3 | REPS: 15

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: 3 | REPS: 12 each side

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

12

WEEK 6

LOWER (HAMSTRINGS & GLUTES WITH FINISHER)

DAY FIVE

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise

BOOTY BAND CRAB WALK |

SETS: 2

|

REPS: 20 each way

1. Place the booty band just above your knees, and move your feet apart until the band is tight 2. While keeping the band tight, lift your hips as high as possible and pause for 2 seconds 3. Slowly lower your hips back to the ground 4. For an extra challenge, at the top of the bridge slightly externally rotate your knees to get a deep glute burn 5. If you don’t have a booty band, perform normal glute bridge

CIRCUIT 1 SIDE SQUATS |

SETS: 4

|

REPS: 12 each leg

1. Take a large step to one side and sink down into a squat until your thighs are parallel with the ground 2. Push through your whole foot to stand back up, but keep your feet where they are 3. Ensure your chest stays up, hips are level and knees stay in line with your feet 4. Once you have completed all reps, step back to the start and repeat for the opposite side

DOUBLE BANDED HIP THRUSTS |

SETS: 4

|

REPS: 15

1. Place the booty band just above your knees 2. Place each foot inside the resistance band, and pull it up onto your hips 3. Push your hips up as high as possible and squeeze your glutes and hold for 2 seconds 4. Slowly lower to the bottom ensuring you keep your knees out to maximize glute engagement 5. If you don’t have a resistance band, you can use 2 booty bands or simply add a barbell

HOME: THICC Program

13

WEEK 6

LOWER (HAMSTRINGS & GLUTES WITH FINISHER)

DAY FIVE

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: 12

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: 15 each leg

OPTIONAL BOOTY BURNOUT CIRCUIT

1. 2. 3.

|

30 SECONDS BREAK BETWEEN SETS

DONKEY KICK & FIRE HYDRANT

CLAMS

WALL SIT (BOOTY BAND)

SETS: 4 | REPS: 12 each leg

SETS: 4 | REPS: 15 each side

SETS: 4 | TIME: 60 seconds

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

1.

2. 3. 4.

Begin lying on your side, with your shoulders, hips and ankles in a straight line, with your knees bent to 90 degrees While keeping your feet together, rotate your knee as high as possible, pausing at the top for 2 seconds Slowly lower back to the starting position, controlling through your glute Repeat the same number of repetitions on the other leg

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

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

14

WEEK 6

CHALLENGE DAY

DAY SIX

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise WARM UP 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: 5 - 10 Minutes

1. 2.

Run as fast as possible for the required distance. When you have finished the sprint, reduce your speed slowly, don’t just stop on the spot Make each stride as long as possible, powerfully use your arms and ensure core engagement

SPRINTS SETS: 7 | TIME: 30 seconds

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: 3 | REPS: 30

1. 2. 3.

Start by holding the medicine ball above your head in both hands Throw it to the ground as hard as possible, using part of your squat to assist Pick the ball up ensuring your back is straight and repeat as fast as possible, throwing harder each time

MEDICINE BALL SLAMS SETS: 3 | REPS: 30

HOME: THICC Program

15

WEEK 6

CHALLENGE DAY

DAY SIX

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise 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 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: 3 | REPS: 15

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

SUPERMAN BACK RAISES SETS: 3 | REPS: 20

CIRCUIT 3 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

TUCK UPS SETS: 3 | REPS: 20

1. 2. 3.

Lie down flat on your back with legs straight and arms extended above head From flat position lift body and reach the opposite hand to toe, ensuring the core is engaged and you are not swinging your body Slowly lower back to starting position and repeat on other side, alternate between left and right

STAR TOE TOUCHES SETS: 3 | REPS: 20 each side

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

16

WEEK 6

ACTIVE RECOVERY

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 - 3 times SEQUENCE 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 | TIME: 15 seconds

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: 4 | TIME: 15 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: 4 | TIME: 15 seconds

HOME: THICC Program

17

WEEK 6

ACTIVE RECOVERY

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.

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: 4 | TIME: 15 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 SPLIT SETS: 4 | TIME: 15 seconds each side

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

Stand straight with legs separated about three feet wide Bend your right knee and rest your left hand on your hip Place your right hand on the floor, about a foot in front of the right foot Slowly straighten your right leg as you raise your left leg - open your hips, stacking the left over the right Flex the left foot, toes facing forward and lift the left hand towards the ceiling to open your chest Hold the pose, gazing at your left fingertips, for one minute Exhale and slowly place the left foot on the mat. Inhale and lift your torso, before repeating on the other side

HALF MOON POSE SETS: 4 | TIME: 15 seconds each side

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

Stand straight with your feet separated as wide as your hips. Place your left hand on your waist Shift the weight to the left leg and hug the right knee into your chest Hold the big toe of the right foot and exhale as you stretch your leg to the front Keep the standing leg straight (or slightly bent) and active while maintaining a tall spine Pull the navel in towards the spine and hold the posture for one minute Exhale, release the pose and repeat on the other side

HAND TO BIG TOE POSE SETS: 4 | TIME: 15 seconds each side

GYM: THICC Program

18

TRAIN LIKE A BEAST

Look like a beauty

8 WEEK THICC WORKOUT PROGRAM

HOME PROGRAM

WEEK 7

GLUTES WITH FINISHER

DAY ONE

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise

BOOTY BAND BRIDGE |

SETS: 2

|

REPS: 20

1. Place the booty band just above your knees, and move your feet apart until the band is tight 2. While keeping the band tight, lift your hips as high as possible and pause for 2 seconds 3. Slowly lower your hips back to the ground 4. For an extra challenge, at the top of the bridge slightly externally rotate your knees to get a deep glute burn 5. If you don’t have a booty band, perform normal glute bridge

CIRCUIT 1 WEIGHTED HIP THRUSTS FOR HOME

|

SETS: 4

|

REPS: 15

1. Rest your shoulder blades on bench, with elbows slightly resting on bench also 2. Place weight on hips, and step feet out in front of body with slight bend in the knees 3. Lower glutes towards the ground and hover off the ground 4. 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 5. Pause at top of motion and slowly lower back down to hover. Repeat motion without resting on ground between reps

HIP THRUSTS (BOOTY BAND) |

SETS: 4

|

REPS: 20

1. Place the booty band just above your knees with your shoulders on a bench and your knees at 90-degrees 2. 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 3. Slowly lower to the bottom ensuring you keep your knees out to maximize glute engagement

HOME: THICC Program

2

WEEK 7

GLUTES WITH FINISHER

DAY ONE

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

DONKEY KICK & FIRE HYDRANT SETS: 4 | REPS: 12 each leg

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

CIRCUIT 3 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

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

HOME: THICC Program

3

WEEK 7

GLUTES WITH FINISHER

DAY ONE

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

|

30 SECONDS BREAK BETWEEN SETS

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: 3 | 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: 3 | 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: 3 | TIME: 30 seconds

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

4

WEEK 7

UPPER & CARDIO

DAY TWO

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise WARM UP CIRCUIT SWIMS

|

SETS: 2

|

REPS: 8 each side

1. Begin lying flat on your stomach with arms and legs stretched out straight 2. Squeeze your glutes, then while keeping your arms and legs straight, lift them as high as possible - hold this position throughout 3. Lift your right arm and left leg higher, while keeping your other arm and leg off the ground - hold for 2 seconds 4. Slowly lower and switch arms and legs, ensuring you keep your glutes squeezed and core engaged

PUSHUPS

|

SETS: 2

|

REPS: 10

1. Begin exercise on hands and feet (use knees if it’s too difficult) 2. By bending the arms, slowly lower yourself towards the ground until your arms are at 90 degrees 3. Push through your whole hand to extend back to the starting position before repeating the movement

CIRCUIT 1 1. 2. 3.

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

ARABESQUE ROW SETS: 4 | REPS: 15 each side

1. 2. 3. 4.

Begin exercise in plank position While maintaining tension through your core, and keeping a straight line from your shoulders to toes, drive up to a push-up position, using one hand at a time Revert back to the original position, but avoid rotation of your body For more of a challenge, add a push-up with each rep

PLANK TO PUSHUP SETS: 4 | REPS: 12

HOME: THICC Program

5

WEEK 7

UPPER & CARDIO

DAY TWO

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise 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: 3 | REPS: 20

1. 2. 3.

Stand with feet shoulder-width apart and core engaged, holding dumbbells by side of the body Tilt chest towards the ground at around 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: 3 | REPS: 15

CIRCUIT 3 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 (WITH ROTATION) SETS: 3 | REPS: 20

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: 3 | REPS: 20

HOME: THICC Program

6

WEEK 7

UPPER & CARDIO

DAY TWO

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

|

30 SECONDS BREAK BETWEEN SETS

Run as fast as possible for the required distance. When you have finished the sprint, reduce your speed slowly, don’t just stop on the spot Make each stride as long as possible, powerfully use your arms and ensure core engagement

SPRINTS SETS: 3 | TIME: 40 seconds

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.

Squat down to the floor and place your hands shoulder width apart with your arms straight Jump your feet straight back to a pushup position, drop to your knees and complete a pushup Immediately jump your feet back to the squat position and explosively jump straight up in the air as high as you can, keeping tension in your body Maintain momentum, but land softly by bending your knees and absorbing the impact before repeating

THRUSTERS SETS: 3 | TIME: 40 seconds

2. 3. 4.

BURPEES SETS: 3 | TIME: 40 seconds

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

7

WEEK 7

LOWERS (QUADS, HAMSTRINGSS & CORE)

DAY THREE

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise

BOOTY BAND SQUATS

|

SETS: 2

|

REPS: 30

1. Secure a resistance band around your thighs close to your knees, with your feet slightly wider than shoulder-width 2. Sink down in a squat until your knees are at 90-degrees 3. 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 4. If you don’t have a booty band, just do normal bodyweight squats

CIRCUIT 1 BOOTY BAND PAUSED SQUATS |

SETS: 4

|

REPS: 20

1. Secure a resistance band around your thighs close to your knees, with your feet slightly wider than shoulder-width 2. Sink down in a squat until your knees are at 90-degrees, and pause in this position for 5-seconds each rep 3. 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 4. If you don’t have a booty band, just do normal bodyweight paused squats

WALL SIT (BOOTY BAND) |

SETS: 4

| TIME: 60 seconds

1. Loop the band around your legs, just above the knees 2. Firmly place your back on a wall, knees hip-width apart at 90-degrees with your arms held out straight 3. Actively push your glutes into the wall whilst keeping your knees in line with the middle toe

HOME: THICC Program

8

WEEK 7

LOWERS (QUADS, HAMSTRINGSS & CORE)

DAY THREE

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

Hold your arms straight above you with a dumbbell in each hand Lunge forwards on one leg, stopping just before your back knee touches the ground ensuring your hips stay level 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. This exercise will test your mobility, but stop if you feel pain in your lower back

OVERHEAD LUNGES SETS: 4 | REPS: 15 each leg

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: 15 each leg

CIRCUIT 3 1. 2. 3.

Stand with your feet hip-width apart, with the ball against your lower back Pushing your hips back, and bending at the knees, sink to 90-degrees. Make sure you keep your back strong and concentrate the weight through your heels Pause at the bottom, before driving through your heels and returning to the starting position

EXERCISE BALL SQUATS SETS: 3 | REPS: 20

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: 3 | REPS: 20

HOME: THICC Program

9

WEEK 7

LOWERS (QUADS, HAMSTRINGSS & CORE)

DAY THREE

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

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. 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

WINDSHIELD WIPERS (EXERCISE BALL) SETS: 3 | REPS: 6 each side

DISH BICYCLES SETS: 3 | REPS: 15 each side

3.

SIDE CRUNCHES (EXERCISE BALL) SETS: 3 | REPS: 12 each side

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

10

WEEK 7

FULL BODY DUMBBELL

DAY FOUR

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise 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: 5 - 10 Minutes

CIRCUIT 1 1. 2. 3.

Hold the dumbbels 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 (DUMBBELL) SETS: 3 | REPS: 15 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: 3 | REPS: 20

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: 3 | REPS: 12 each leg

HOME: THICC Program

11

WEEK 7

FULL BODY DUMBBELL

DAY FOUR

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

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

ARABESQUE ROW SETS: 3 | REPS: 15 each side

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: 3 | REPS: 12 each leg

CIRCUIT 3 1. 2. 3. 4.

Squat down to the floor and place your hands shoulder width apart with your arms straight Roll backwards on your mat, thrust your hips towards the sky, then use your abs to come back to the squat position in step 1 Explosively jump straight up in the air as high as you can, keeping tension in your body Maintain momentum, but land softly by bending your knees and absorbing the impact before repeating

REVERSE BURPEES SETS: 3 | REPS: 20

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: 3 | TIME: 60 seconds

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

12

WEEK 7

LOWER (HAMSTRINGS & GLUTES WITH FINISHER)

DAY FIVE

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise

BOOTY BAND CRAB WALK |

SETS: 4

|

REPS: 20 each way

1. Place the booty band just above your knees, and move your feet apart until the band is tight 2. While keeping the band tight, lift your hips as high as possible and pause for 2 seconds 3. Slowly lower your hips back to the ground 4. For an extra challenge, at the top of the bridge slightly externally rotate your knees to get a deep glute burn 5. If you don’t have a booty band, perform normal glute bridge

CIRCUIT 1 STEP DOWNS |

SETS: 4

|

REPS: 15 each leg

1. Stand tall on a step with one leg to the side and a dumbbell in each hand 2. By bending through the knee that is on the step, slowly lower your leg until it gently touches the floor 3. As you get more comfortable, you can increase the height of the step to make it more difficult

DOUBLE BANDED HIP THRUSTS |

SETS: 4

|

REPS: 20

1. Place the booty band just above your knees 2. Place each foot inside the resistance band, and pull it up onto your hips 3. Push your hips up as high as possible and squeeze your glutes and hold for 2 seconds 4. Slowly lower to the bottom ensuring you keep your knees out to maximize glute engagement 5. If you don’t have a resistance band, you can use 2 booty bands or simply add a barbell

HOME: THICC Program

13

WEEK 7

LOWER (HAMSTRINGS & GLUTES WITH FINISHER)

DAY FIVE

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: 12

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: 15 each leg

OPTIONAL BOOTY BURNOUT CIRCUIT

1. 2.

3.

|

30 SECONDS BREAK BETWEEN SETS

KETTLEBELL SWINGS

LUNGE & KICKBACK

BOOTY BAND SQUATS

SETS: 4 | REPS: 15

SETS: 4 | REPS: 15 each leg

SETS: 4 | REPS: 20

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

1. 2.

3.

4.

Lunge forwards on one leg, ensuring your hips stay level At the bottom of your lunge, push through your front heel to come up and kick the back leg straight behind you Step back with the leg you kicked behind you, returning back to the bottom of the lunge and then step back to the starting position Lunge forwards with the opposite leg this time - this is 1 rep

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

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

14

WEEK 7

CHALLENGE DAY

DAY SIX

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise WARM UP 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: 5 - 10 Minutes

CIRCUIT 1 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: 3 | 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

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

BENCH TRICEP DIPS SETS: 3 | REPS: 20

SQUAT JUMPS SETS: 3 | REPS: 30

HOME: THICC Program

15

WEEK 7

CHALLENGE DAY

DAY SIX

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 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 JUMP SQUATS (BOOTY BAND) SETS: 3 | REPS: 30

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: 3 | REPS: 10

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

Bring feet shoulder-width apart on the ground. Hold one dumbbell between legs Lower body towards the ground and place dumbbell on the ground and hands either side of it Jump feet back to the raised plank position, ensure flat back and core engaged From plank position, draw dumbbell towards the body, stopping when the elbow is in line with the body Lower back to the ground and repeat on the other side From plank position, jump feet back towards hands, pick up weight and stand up tall. Repeat

BURPEE WITH 2 x RENEGADE SETS: 3 | REPS: 10

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

16

WEEK 7

ACTIVE RECOVERY

DAY SEVEN

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

Stand straight with your feet separated as wide as your hips. Place your left hand on your waist Shift the weight to the left leg and hug the right knee into your chest Hold the big toe of the right foot and exhale as you stretch your leg to the front Keep the standing leg straight (or slightly bent) and active while maintaining a tall spine Pull the navel in towards the spine and hold the posture for one minute Exhale, release the pose and repeat on the other side

HAND TO BIG TOE POSE SETS: 5 | TIME: 10 seconds

1. 2. 3. 4. 5. DOWNWARD FACING DOG

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

SETS: 5 | TIME: 10 seconds

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: 5 | TIME: 10 seconds

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

From Tadasana, join your feet, and place your palms flat on the floor, separated at hip distance Exhale and place your feet back, one at a time. Adjust the posture to stack your shoulders over the wrists Press your heels back to the floor while pushing your hips to the ceiling Inhale and lift your right leg up, toes pointing towards the ceiling. Keep the left leg firm on the mat Gaze forward and hold the posture for 30 seconds Exhale and release the right leg before repeating on the other side

THREE-LEGGED DOWNWARD FACING DOG SETS: 5 | TIME: 10 seconds

HOME: THICC Program

17

WEEK 7

ACTIVE RECOVERY

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 - 3 times

HANDSTAND |

SETS: 5

|

HOLD FOR: 10 seconds

1. Lunge forwards and with your arms straight, place your hands on the ground, about a foot away from the wall 2. Kick one leg up until it touches the wall, lift the other leg to follow squeeze them together 3. Press into the floor with your hands, engage your glutes and squeeze your core muscles to keep your ribs in. Ensure your arms stay straight, gaze at your fingertips and remember to breathe 4. To come down, lower 1 foot at a time to the floor 5. If this is too difficult, have a workout buddy help by placing your feet against the wall

SEQUENCE 2 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

SIDE PLANK SETS: 5 | TIME: 10 seconds each side

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 | TIME: 10 seconds each side

GYM: THICC Program

18

WEEK 7

ACTIVE RECOVERY

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.

Inhale, release your feet, and sit straight Join the soles of your feet and bend your knees sideways. Allow the knees to rest on the floor Wrap your palms around your feet from below, inhale and stretch up Exhale and fold forward, lengthening your spine, allowing your chin to rest in front of your toes With each breath lengthen your spine. With exhalation, feel the stretch in your pelvis and hips Gaze forward and hold this position and relax

FOREARM PLANK SETS: 5 | TIME: 10 seconds

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

SUPERMAN HOLD SETS: 5 | TIME: 10 seconds

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

From the Plank position, hold your breath and slide your body forward and lie down on your abdomen Let the palms rest on either sides of your chest. Let the tops of your feet rest on the mat Press your palms into mat, inhale, and lift your head and chest off the mat Exhale and on the next inhale, deepen the backbend, lifting your torso off the mat with hips resting on the mat Tilt your head backward and hold the posture gazing up and breathing deeply for one minute Exhale and come back to starting position

COBRA POSE SETS: 5 | TIME: 10 seconds

GYM: THICC Program

19

WEEK 8

INSERT DAY HERE

DAY ONE

WARM UP: Elliptical | Duration: 10-15 minutes REST: 60 seconds between each set

DOUBLE PUMP WALKING LUNGES (DUMBBELLS)

PAUSED SUMO SQUATS (BARBELL)

CABLE KICK BACKS

SETS: 3 | REPS: 10 | 10 | 8 (each side)

SETS: 3 | REPS: 8 | 10 | 8 | 10

SETS: 3 | REPS: 15 | 10 | 12

1.

While holding a dumbbell in each hand, lunge forwards on one leg, stopping just before your back knee touches the ground

1.

Stand with your feet turned out and wider than shoulder-width, with the bar across the back of your shoulders below your neck

2.

Add an extra half rep by coming back up halfway, then lowering back to the bottom of the lunge before stepping forwards

2.

Pushing your hips back, and bending at the knees, sink to 90-degrees. Make sure you keep your back strong and concentrate the weight through your heels and big toe

3.

1.

With the ankle cuff on your left ankle, hinge your torso forwards to hold onto the support bars while also engaging your core and keeping your back straight

2.

With a slight bend in your right knee, push your left leg straight back behind you - at the end, slightly externally rotate your ankle to maximize your glute activation

TRAIN LIKE A BEAST

Lunge forwards with your opposite foot this time, alternating legs, adding an extra half rep each time and ensuring your hips stay level

3.

Pause at the bottom for 5 seconds, before pushing through your whole foot to return to the starting position

Look like a beauty 4.

SINGLE LEG DEADLIFT

SETS: 3 | REPS: 10 | 12 | 12 (each side)

SETS: 3 | REPS: 10 | 10 | 10

Stand with your knees soft and feet shoulder width apart. Hold the cable handle with both hands overlapped

2.

Starting at shoulder height, slightly twist your hips and pull the handle diagonally down towards your opposite hip

1.

2.

3. Pause for a second before slowly twisting back, ensuring your core is engaged the entire time 4.

Ensure your core is braced, chest is up and your glutes are engaged the whole time

WOODCHOPS

1.

Complete the same amount of reps on the other side to complete 1 set

3.

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

3.

Control the entire movement with your left glute, ensure core engagement and avoid twisting

4.

Repeat for the other leg once you have completed all your reps

Slowly come back to the start; keep your foot from touching the ground and repeat, making sure you avoid using momentum

SMITH MACHINE CURTSY KNEE UPS SETS: 3 | REPS: 12 | 15 | 15

1.

Stand with your right foot on a step, with the bar across the back of your shoulders below your neck, and your left leg behind you in a curtsy shape

2.

By pushing through your right heel, stand up tall and bring your left knee up

3.

Slowly lower back to the curtsy squat position, controlling the weight through your right leg and glute think about sinking straight down

4.

At the bottom of the step up; the bar, your shoulders, and hips should be in a straight line - if they aren’t, adjust your positioning so you are using the correct muscles

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes ADVANCED: Intermediate Beach Body Gym Program

20

8 WEEK THICC WORKOUT PROGRAM

HOME PROGRAM

WEEK 8

GLUTES WITH FINISHER

DAY ONE

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise

BOOTY BAND SEATED ABDUCTORS |

SETS: 2

|

REPS: 20

1. Secure a resistance band around your thighs close to your knees, with your feet wide enough so there is tension on the band 2. Rotate your knees as wide as possible and paused, forcing your glutes to engage 3. Slowly bring your knees back together and repeat, keeping tension on the band at all times

CIRCUIT 1 WEIGHTED HIP THRUSTS FOR HOME

|

SETS: 4

|

REPS: 20

1. Rest your shoulder blades on bench, with elbows slightly resting on bench also 2. Place weight on hips, and step feet out in front of body with slight bend in the knees 3. Lower glutes towards the ground and hover off the ground 4. 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 5. Pause at top of motion and slowly lower back down to hover. Repeat motion without resting on ground between reps

ELEVATED SPLIT SQUATS (DUMBBELLS) | SETS: 4 | REPS: 12 each leg 1. 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 2. Bend your front knee to 90-degrees as you lower your back knee towards the floor 3. Push through your front foot to return to the starting position, ensuring your chest stays tall

HOME: THICC Program

2

WEEK 8

GLUTES WITH FINISHER

DAY ONE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise 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: 15 each leg

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

CIRCUIT 3 1. 2. 3. 4.

Begin lying on your side, with your shoulders, hips and ankles in a straight line, with your knees bent to 90 degrees While keeping your feet together, rotate your knee as high as possible, pausing at the top for 2 seconds Slowly lower back to the starting position, controlling through your glute Repeat the same number of repetitions on the other leg

CLAMS SETS: 4 | REPS: 20 each leg

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

CRAB WALKS (DUMBBELL) SETS: 4 | REPS: 20 each way

HOME: THICC Program

3

WEEK 8

GLUTES WITH FINISHER

DAY ONE

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

|

30 SECONDS BREAK BETWEEN SETS

Use the tension from the resistance band to make the single leg squats easier Keep most of the weight in your heel, and slowly lower down until your leg is parallel to the floor Stand back up by pushing through your whole foot and keeping your hips level Once you have completed all reps, repeat the same number on the opposite leg If you don’t have a resistance band, do single leg squats down to the bench

SINGLE LEG SQUATS (RESISTANCE BAND) SETS: 3 | REPS: 15 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: 3 | REPS: 20

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: 3 | REPS: 12 each leg

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

4

WEEK 8

UPPER & CARDIO

DAY TWO

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise WARM UP CIRCUIT PUSHUPS

|

SETS: 2

|

REPS: 12

1. Begin exercise on hands and feet (use knees if it’s too difficult) 2. By bending the arms, slowly lower yourself towards the ground until your arms are at 90 degrees 3. Push through your whole hand to extend back to the starting position before repeating the movement

SUPERMAN HOLD

|

SETS: 2

| TIME: 20 seconds

1. Begin lying flat on your stomach with arms and legs stretched out straight 2. Squeeze your glutes, then while keeping your arms and legs straight, lift them as high as possible - hold this position 3. Ensure you keep your glutes squeezed, core engaged and arms by your ears the whole time

CIRCUIT 1 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: 10 each arm

1. 2. 3. 4.

Begin exercise in plank position While maintaining tension through your core, and keeping a straight line from your shoulders to toes, drive up to a push-up position, using one hand at a time Revert back to the original position, but avoid rotation of your body For more of a challenge, add a push-up with each rep

PLANK TO PUSHUP SETS: 4 | REPS: 12

HOME: THICC Program

5

WEEK 8

UPPER & CARDIO

DAY TWO

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise 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: 3 | REPS: 20

2. 3.

REVERSE FLYS SETS: 3 | REPS: 15

CIRCUIT 3 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: 3 | REPS: 20

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 (WITH ROTATION) SETS: 3 | REPS: 20

HOME: THICC Program

6

WEEK 8

UPPER & CARDIO

DAY TWO

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

|

30 SECONDS BREAK BETWEEN SETS

Set out 4 cones, or use 4 points approximately 10 yards apart Sprint to the first point, touch the ground, then sprint back to the start This time sprint to the second point, touch the ground and sprint back to the start. Repeat until you reach the last point - this is 1 rep Make sure you are sprinting and not jogging

SUICIDE SPRINTS SETS: 3 | TIME: 40 seconds

1. 2. 3. 4.

Squat down to the floor and place your hands shoulder width apart with your arms straight Jump your feet straight back to a pushup position, drop to your knees and complete a pushup Immediately jump your feet back to the squat position and explosively jump straight up in the air as high as you can, keeping tension in your body Maintain momentum, but land softly by bending your knees and absorbing the impact before repeating

BURPEES SETS: 3 | TIME: 40 seconds

1. 2. 3.

Start in a pushup position with your shoulders directly above your wrists Jump your feet towards your left hand, then immediately jump your feet back to the pushup position, ensuring you maintain strong core engagement and a straight back Next, jump your feet towards your right hand, alternating sides each time. Repeat as fast as possible as this is a high intensity cardio exercise

SIDE TO SIDE FROGGERS SETS: 3 | TIME: 40 seconds

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

7

WEEK 8

LOWERS (QUADS, HAMSTRINGSS & CORE)

DAY THREE

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise

BOOTY BAND BRIDGE

|

SETS: 2

|

REPS: 30

1. Place the booty band just above your knees, and move your feet apart until the band is tight 2. While keeping the band tight, lift your hips as high as possible and pause for 2 seconds 3. Slowly lower your hips back to the ground 4. For an extra challenge, at the top of the bridge slightly externally rotate your knees to get a deep glute burn 5. If you don’t have a booty band, perform normal glute bridge

CIRCUIT 1 STAR LUNGES |

SETS: 4

|

REPS: 10 each leg

1. Start by stepping forwards into a regular lunge, then step forwards on a 45-degree angle, then into a side lunge, then backwards on a 45-degree angle, and finish with a reverse lunge 2. Switch to your left leg and repeat, ensuring your chest stays up, hips are level and core is engaged the whole time 3. Perform 5 lunges in a star shape with the right leg, returning to the start each time, then repeat the same on the left leg - this is 1 rep

SINGLE LEG DEADLIFT (KETTLEBELL) | SETS: 4 | REPS: 16 each leg 1. 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 2. Pause at the bottom for a second before hinging from your hips to come back up to the top 3. Control the entire movement with your left glute, ensure core engagement and avoid twisting 4. Repeat for the other leg once you have completed all your reps

HOME: THICC Program

8

WEEK 8

LOWERS (QUADS, HAMSTRINGSS & CORE)

DAY THREE

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

Hold your arms straight above you with a dumbbell in each hand Lunge forwards on one leg, stopping just before your back knee touches the ground ensuring your hips stay level 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. This exercise will test your mobility, but stop if you feel pain in your lower back

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

CIRCUIT 3 1. 2. 3. 4.

Stand with your feet slightly turned out and wider than shoulder-width. Hold your arms straight above you with a dumbbell in each hand Pushing your hips back, and bending at the knees, sink to 90-degrees while keeping your chest and arms up. Make sure you keep your back strong and concentrate the weight through your heels and big toe Pause at the bottom, before driving through your whole foot to stand up This exercise will work your upper back and test your mobility, but stop if you feel pain in your lower back

OVERHEAD SQUATS SETS: 3 | REPS: 20

1. 2. 3. 4. 5.

Use the tension from the resistance band to make the single leg squats easier Keep most of the weight in your heel, and slowly lower down until your leg is parallel to the floor Stand back up by pushing through your whole foot and keeping your hips level Once you have completed all reps, repeat the same number on the opposite leg If you don’t have a resistance band, do single leg squats down to the bench

SINGLE LEG SQUATS (RESISTANCE BAND) SETS: 3 | REPS: 20

HOME: THICC Program

9

WEEK 8

LOWERS (QUADS, HAMSTRINGSS & CORE)

DAY THREE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 4 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: 3 | REPS: 20

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: 3 | REPS: 20 each side

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: 3 | TIME: 90 seconds

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

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WEEK 8

FULL BODY DUMBBELL

DAY FOUR

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise 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: 5 - 10 Minutes

CIRCUIT 1 1.

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. 4.

Stand with feet shoulder-width apart and core engaged Bring dumbbell to directly above the head Keeping the elbows pulled in tight, slowly lower weight down behind the head From behind the head, push back to the top and repeat motion

1.

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

2.

CURTSY SQUATS (DUMBBELL) SETS: 3 | REPS: 15 each leg

OVERHEAD TRICEP DROPDOWNS SETS: 3 | REPS: 12

2. 3.

DOUBLE PUMP WALKING LUNGES (DUMBBELLS) SETS: 3 | REPS: 12 each leg

HOME: THICC Program

11

WEEK 8

FULL BODY DUMBBELL

DAY FOUR

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise 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 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: 3 | REPS: 20

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: 3 | REPS: 15 each leg

CIRCUIT 3 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

1.

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

MOUNTAIN CLIMBERS SETS: 3 | REPS: 20 each side

2. 3. 4.

PLANK ALTERNATING HIP DROPS SETS: 3 | REPS: 10 each side

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

12

WEEK 8

LOWER (HAMSTRINGS & GLUTES WITH FINISHER)

DAY FIVE

WARM UP: Body weight exercises & light stretching | Duration: 10 - 15 minutes REST: 60 seconds rest after each round or stand alone exercise

BOOTY BAND SEATED ABDUCTORS |

SETS: 4

|

REPS: 30

1. Secure a resistance band around your thighs close to your knees, with your feet wide enough so there is tension on the band 2. Rotate your knees as wide as possible and paused, forcing your glutes to engage 3. Slowly bring your knees back together and repeat, keeping tension on the band at all times

STEP UPS (DUMBBELLS) |

SETS: 4

|

REPS: 15 each leg

1. Stand tall on a step with one leg to the side and a dumbbell in each hand 2. By bending through the knee that is on the step, slowly lower your leg until it gently touches the floor 3. Push back up to the top by only using the leg on the step, ensuring your hips stay level 4. As you get more comfortable, you can increase the height of the step to make it more difficult

SINGLE SKY BRIDGE |

SETS: 4

|

REPS: 15 each leg

1. 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 2. Squeeze your glutes and slowly lower, controlling using your glute 3. Repeat for the required number of repetitions before repeating on the other leg

HOME: THICC Program

13

WEEK 8

LOWER (HAMSTRINGS & GLUTES WITH FINISHER)

DAY FIVE

CIRCUIT: Complete each exercise once 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: 20

1. 2. 3. 4.

Holding dumbbells in each hand, lunge forwards on one leg, ensuring your hips stay level At the bottom of your lunge, push through your front foot to come up and kick the back leg straight behind you Control the weight with your front leg and step your feet back together Lunge forwards with your opposite foot this time, alternating each time

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

OPTIONAL BOOTY BURNOUT CIRCUIT

1. 2.

3.

|

30 SECONDS BREAK BETWEEN SETS

KETTLEBELL SWINGS

CURTSY LUNGE TO SQUAT

BOOTY BAND BRIDGE

SETS: 4 | REPS: 20

SETS: 4 | REPS: 12 each leg

SETS: 4 | REPS: 20

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

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. 5.

Place the booty band just above your knees, 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

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

14

WEEK 8

CHALLENGE DAY

DAY SIX

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise WARM UP 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: 5 - 10 Minutes

1. 2.

Sprint 10 yards as fast as possible, then drop and do a burpee Once you have finished the burpee, sprint another 10 yards and repeat - this is 1 rep, continue as fast as possible without resting

BURPEE SPRINTS SETS: 8 | TIME: 30 seconds

CIRCUIT 1 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. 2.

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

SQUAT JUMPS SETS: 3 | REPS: 30

3.

PAUSED SQUAT JUMPS SETS: 3 | REPS: 30

HOME: THICC Program

15

WEEK 8

CHALLENGE DAY

DAY SIX

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

Lie back on bench, with feet flat on the ground, core engaged and chest pulled upwards Holding a dumbbell in either hand, extend your arms straight above chest with palms facing away from body Slowly lower dumbbells towards the body, with elbows pulling outwards - you should feel a gentle stretch in your chest Before the weights hit your chest, drive back to starting position. Repeat motion

CHEST PRESS (BENCH) SETS: 3 | REPS: 30

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: 3 | REPS: 20

CIRCUIT 3 1. 2. 3. 4. 5. 4-WAY CORE (EXERCISE BALL)

Secure your feet against a wall and lay across the ball on your left side - ensure core engagement throughout With your arms behind your head, perform a side crunch by lifting your upper body as high as possible without twisting Once you have completed all your reps, twist onto your back and perform regular crunches Once regular crunches are complete, roll onto your stomach so the ball is just above your hips, and complete hyperextensions keeping your back straight at all times Finish the 4-way core by completing side crunches on your right side - complete the same reps on each side

SETS: 2 | REPS: 12

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: 3 | TIME: 60 seconds

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

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WEEK 8

ACTIVE RECOVERY

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 - 3 times SEQUENCE 1. 2. 3. 4. 5. DOWNWARD FACING DOG

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

SETS: 4 | TIME: 10 seconds

1. 2. 3. 4. 5. 6. TRIANGLE POSE

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

SETS: 4 | TIME: 10 seconds each side

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.

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

WARRIOR 3 SETS: 4 | TIME: 10 seconds each side

5. 6.

CHAIR POSE SETS: 4 | TIME: 10 seconds

HOME: THICC Program

17

WEEK 8

ACTIVE RECOVERY

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.

Inhale, release your feet, and sit straight Join the soles of your feet and bend your knees sideways. Allow the knees to rest on the floor Wrap your palms around your feet from below, inhale and stretch up Exhale and fold forward, lengthening your spine, allowing your chin to rest in front of your toes With each breath lengthen your spine. With exhalation, feel the stretch in your pelvis and hips Gaze forward and hold this position and relax

DOWNWARD FACING DOG SPLIT SETS: 4 | TIME: 10 seconds each side

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

Stand straight with legs separated about three feet wide Bend your right knee and rest your left hand on your hip Place your right hand on the floor, about a foot in front of the right foot Slowly straighten your right leg as you raise your left leg - open your hips, stacking the left over the right Flex the left foot, toes facing forward and lift the left hand towards the ceiling to open your chest Hold the pose, gazing at your left fingertips, for one minute Exhale and slowly place the left foot on the mat. Inhale and lift your torso, before repeating on the other side

HALF MOON POSE SETS: 4 | TIME: 10 seconds each side

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

Stand straight with your feet separated as wide as your hips. Place your left hand on your waist Shift the weight to the left leg and hug the right knee into your chest Hold the big toe of the right foot and exhale as you stretch your leg to the front Keep the standing leg straight (or slightly bent) and active while maintaining a tall spine Pull the navel in towards the spine and hold the posture for one minute Exhale, release the pose and repeat on the other side

HAND TO BIG TOE POSE SETS: 4 | TIME: 10 seconds

HANDSTAND |

SETS: 5

|

HOLD FOR: 10 seconds

1. Lunge forwards and with your arms straight, place your hands on the ground, about a foot away from the wall 2. Kick one leg up until it touches the wall, lift the other leg to follow squeeze them together 3. Press into the floor with your hands, engage your glutes and squeeze your core muscles to keep your ribs in. Ensure your arms stay straight, gaze at your fingertips and remember to breathe 4. To come down, lower 1 foot at a time to the floor 5. If this is too difficult, have a workout buddy help by placing your feet against the wall

GYM: THICC Program

18

TRAIN LIKE A BEAST

Look like a beauty GYM: THICC Program

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