SUMMER

up
SHAPE
2.0
Before you start

CHECK THE FB GROUP ANNOUNCEMENTS.

DOWNLOAD A COLLAGE APP TO COMPARE YOUR BEFORE & AFTER PHOTOS AND SUBMIT YOUR BEFORE
PHOTOS USING THE TEMPLATE TO THE EMAIL ON THE TEMPLATE.
One app I use is LAYOUT and it is free to use.

FOLLOW THE “DARIHANA NOVA FITNESS” Vimeo account for video demos.
You will easily be able to find the workouts by clicking the link assigned on the guide
next to your daily workout. I recommend to download the Vimeo app as it’ll be much
easier to use than the internet browser. Click here to follow it: https://vimeo.com/
darihananovafitness

I WOULD LOVE TO FOLLOW YOUR JOURNEY so please tag me on Instagram

@darihananova @darihananovafitness #dnfgirls and follow

IF IT DOESN'T CHALLENGE YOU,

IT DOESN'T CHANGE YOU.
 NUTRITION
c ar bo h y d r at e s
Carbohydrates are comprised of small chains of sugar which the digestive body breaks down into
glucose to use as the body’s primary source of energy. Carbs are essential to give you ENERGY. Once you
digest carbohydrates your body will convert them into glycogen. Glycogen is what your muscles use as a
form of energy to perform. So what happens when you don’t eat enough carbs? Less glycogen = less
energy to exercise. Eat too many carbs? Excess glycogen = gets turned into stored fat. Carbs are
essential and will yield great results when you eat them according to your body’s needs! It is important to
have a high carb meal prior to exercise to give your muscles the energy needed to perform their BEST!

p ro t e i n
Protein is essential for repairing and regenerating body tissues and cells, a healthy functioning immune
system and manufacturing hormones. Protein is essential for muscle tissue growth and repair. Under
“stress” (exercise) your muscles tear and thus you need to intake high protein meals after your workouts
to help with new tissue growth and to repair the “damaged” muscles. I recommend eating a meal high in
protein 15-30 minutes after a workout.

Fat s
Fats are an essential part of a healthy diet. They improve brain development, overall cell functioning,
protect the body’s organs and help you absorb vitamins. Fats help with brain development and normal
hormone function. For women, we need to keep a stable fat intake because our body fat composition
determines our monthly cycle, fertility, skin issues and overall hormones. They are IMPORTANT, and you
wont get “fat” if you eat them accordingly.

wat e r
Water is highly important. You should consume HALF of your body weight (POUNDS) in ounces. So a
person weighing 150 pounds should consume 75 oz of water daily.
 NUTRITION
M I C R O N U T R I E N T S
Micronutrients are nutrients that the body requires in much smaller dosages such as vitamins and
minerals. A lot of people take supplements in order to obtain a healthy dosage of vitamins, however,
without realizing, a healthy balanced diet will contain sufficient amounts of vitamins.
Here are the daily recommended values for micronutrients:
Vitamin A 900 ug
Vitamin C 90 mg
Vitamin E 15 mg
Potassium 3500 mg
Calcium 1000 mg
Sodium 2300 mg

F i g ur in g o u t yo u r g oa l
The first step towards calculating your macros would be figuring out your goals. Finding out your body
mass index or BMI would be a good way to guide your macro goals.
A BMI of 25-29.99% is considered to be overweight, or 25-30 pounds above the recommended weight
for ones height. A BMI higher than 30 % would classify a person as obese, or more than 30 pounds
above the recommended weight for their height. The the healthy BMI range is 18.5 to 24.9%.
Health is MORE than looks, and having a high body mass index can put you at many risks for diseases.
Knowing your BMI can better help guide your macro calculation. So lets figure it out!

FORMULA
USA BMI = 703 X WEIGHT ( L B S )
2 2
HEIGHT (in)
Metric BMI = WEIGHT (KG)
2 2
HEIGHT (m)
 NUTRITION
Know the properties that these three macronutrients have as far as
calories:
1 gram of carbs = 4 calories
1 gram of protein = 4 calories
1 gram of fat = 9 calories

Take your current body weight IN POUNDS and multiply it by between

12-14 (WHICHEVER APPLIES TO YOUR LIFESTYLE)
12= NOT VERY ACTIVE. (DESK JOB/NO EXERCISE)
13=SOMEWHAT ACTIVE, REGULAR EXERCISE (CASHIER)
14=VERY ACTIVE, REGULARLY EXERCISE, PHYSICALLY DEMANDING JOB
(CONSTRUCTION WORKER)

EXAMPLE: I weigh 150 lbs. I am 14 (VERY ACTIVE)

150 LBS X 14 = 2,100 CALORIES. This is my calorie intake to MAINTAIN my current weight

Decide if you want to GAIN muscle mass and fat or if you want to LOSE fat
and gain muscle tone.
If your goal is to gain strength, muscle mass and fat you will opt for calculating your
macros for weight gain (SURPLUS CALORIE INTAKE). This would be recommended for
someone who is thin and wants to gain weight overall. Click here to see a client who chose
this option for reference.

If you want to lose fat while gaining muscle definition (not muscle size) and lift/make
your booty rounder not necessarily bigger and tone your legs/overall body, you will calculate
your macros for WEIGHT LOSS. Click here to see a client who chose this option for reference.
NUTRITION
Calculate your macros!

TO GAIN…If you want to gain weight add 300 calories to your

“maintenance” calorie amount. Eventually as weeks pass by (2 weeks) you
can add 100 extra calories every 2 weeks. I recommend this so that you
don’t overwhelm yourself with food and so that you don’t gain a lot of fat
while trying to gain muscle.

EXAMPLE: If I wanted to gain…

2,100 + 300 = 2,400 would be my calorie intake daily.

TO LOSE… If you want to lose weight drop your calorie intake by 300
calories for steady weight loss. For a more aggressive approach you’d drop
it by 500 calories.
You can also pick a number in between and decrease it by that amount.
(I don’t recommend less than 1,600 calories per day!)

EXAMPLE: If I wanted to lose…

2,100 - 300 = 1,800 would be my calorie intake daily.

You should re-calculate your macros every 2 weeks to continue to see results, so
please remember to measure yourself and take your weight even 2 weeks.
 NUTRITION
Calculate your PROTEIN intake!

Women who are lifting weights should take on “average” 1 gram of protein per pound of
body weight. If you are a person who weighs over 180 pounds doing this may not work since
consuming a lot of protein can lead to fat gain and it may be to much for your body to
breakdown. So if this is your case you can opt for 0.75 to 0.85 grams of protein per pound of
body weight. In my case I would consume 150 grams of protein since I weigh 150 pounds.
So how many calories of protein would I consume? Remember 1 gram of protein equals 4
calories. So 150 grams x 4 calories is 600 calories.

EXAMPLE FORMULA:

Your body weight in lbs x 1 gram (if you’re under 180 lbs) = protein intake
 NUTRITION
Calculate your FAT intake!

The recommended fat intake for women ranges between 25-35 % of their daily
calorie intake. I recommend opting for 25% of your calorie intake to come from
fats. Fats help regulate hormones and brain function so it is essential in your diet,
and no consuming fat wont make you “fat” when consumed moderately. In my
case I am supposed to consume 2,100 calories daily, so to figure out how many
grams/calories of fats to eat I would multiply 2,100 by .25 (represents %.) and
the amount this equals to is the amount of calories I should intake from fats.
2,100 calories x .25 = 525 calories

EXAMPLE FORMULA:

Your daily calorie intake x .25 = Fat calorie intake

Then you would move onto determine how many grams of fat to consume by
dividing the calorie amount (525 for me) by 9, since 1 gram of fat = 9 calories.

Example: 525 calories / 9 calories = 58.33 grams (round to nearest whole number)
so 58 g of fat is what I would consume daily.
FINAL FORMULA:

Your cal intake x .25 = Fat calorie intake / 9 cals = Fat intake in grams
 NUTRITION
Calculate your CARB intake!

Carbs are essential in your diet. Low carb diets will slow down your progress when
gaining muscle is a priority, so consuming carbs moderately is the best option in
my opinion.

To determine your carb intake you will subtract from your original calorie intake
goal the calories consumed from fats and protein, the amount of calories
remaining is the amount of carbs you should intake.

In my case that would be 2,100 goal cals - 600 cals (protein ) - 525 cals (fat) =
975 calories worth of carbs would be my carb intake and to determine the
amount in grams I would divide 975 calories / 4 calories (since 1 gram of carbs =
4 cals). Leaving me with 975 / 4 = 244 grams of carbs when rounded.

So remember: To calculate your carb intake you need to figure out the amount of fats and
protein you are consuming first, the remainder is carbs.

Final Formula: Entire

cal intake - (FAT CALS) - (PROTEIN CALS) = CARB cals / 4 cals = CARBS in grams
 SAUCES SWEETENERS SPICES
Natural TomatoSauce Stevia or Nativa Chili flakes
Liquid Aminos SF maple Syrup Paprika
Sugar-free sauces (low in carbs) SF drinking Chocolate Cumin
Cinnamon Italian spices
Vanilla powder Moroccan
Nutritional Yeast
All purpose spice
BBQ
Pink salt
Pepper

NON-STARCHY carbs STARCHY carbs

All leafy greens Beetroot
Celery Carrot
Cucumber Parsnip
Asparagus Potato
Leeks Sweet potato
Zucchini Turnips
Broccoli Peas
Squash / Pumpkin Corn
Green Beans
Snow Peas
Fennel
Carrots
Capsicum
Tomatoes
Cauliflower
Mushrooms
Eggplant
Cabbage
Brussels Sprouts
SLOW DIGESTING PROTEINS FAST ACTING VEGAN OPTIONS
Chicken thigh WHEY PROTEIN Hemp
Salmon Egg whites Vegan protein powders
Beef mince Chicken breast/ Turkey Breast Tempeh
Turkey mince Prawns Tofu
Whole eggs, Scallops Black bean pasta (low carb
Lean steak Non Oily White Fish high protein content)
Oily fish like mackerel Tuna in spring water Edamame
Full fat dairy Low fat chobani yoghurt
Casein 97-99% Fat Free Turkey Breast

SLOW DIGESTING CARBS FAST ACTING

Brown Rice/ Basmati Rice All fruit
Barley/Quinoa Honey
Parsnips Table sugar
Sweet Potato Coconut sugar
Buckwheat
Rye Wraps
Oats (Rolled or Steel cut)
Rice Flakes
Rye Bread/Ezekiel Bread
Beans and legumes

FATS with CARBS PURE FATS

Olives Sesame Oil
Coconut yoghurt Olive Oil
Avocado Coconut Oil
Cheese and dairy Flaxseed Oil
Almonds/Cashews/Peanuts/Hazel Nuts Grass Fed Butter
Pumpkin Seeds/Macadamia Nuts/Walnuts Macadamia Oil
Almond Butter/Peanut Butter/Cashew Butter
REFERENCE TABLE
SET How many times you will complete an exercise.
SET NUMBERS Set numbers and letters represent the exercises that go together in one
set. For example, B1, B2, and B3 should be completing before resting.
SUPERSET Doing two or more exercises one after the other with minimal to no rest in
between.
DROPSET It is essentially a technique where you perform an exercise and then drop
(reduce) the weight and continue for more reps until you reach failure.
REPS The amount of times you complete each specifi c exercise.
CIRCUIT A series of exercises performed in rotation with minimal rest.
HASHTAG Each workout video is demonstrated on the DNF Vimeo Workout Library. You
can easily access the videos by clicking the hashtag or using the search bar and enter the
exercise hashtag listed to view the video. You can access the videos here: https://
vimeo.com/darihananovafitness
1 1/4 REPS A typical quarter rep involves adding an additional partial rep at the bottom of
the movement. Quarter rep variations are a great way to emphasize the “bottom” portion
of a passing movement, giving the pecs an extra pump and stretch where they are utilized
the most.

Abbreviations
DB Dumbbell E/L Each leg
RB Resistance Band E/A Each arm
KB Kettlebell BB Barbell
X Amount of times a set is repeated.
DS It is essentially a technique where you perform an exercise and then drop (reduce) the
weight and continue for more reps until you reach failure. EACH DROP SET IS CONSIDERED
ONE SET!
AMRAP As many reps as possible - use light weight when performing this method.
CT Cotton Bands
WEEK MONDAY Tuesday Wednesday Thursday Friday Saturday SUNDAY
1 GLUTES / QUADS/ BACK / BIS / GLUTES / HAMS TRICEPS / GLUTES FOCUS HITT REST
HAMS ABS SHOULDER S/ ABS
2 GLUTES / QUADS/ BACK / BIS / GLUTES / HAMS TRICEPS / GLUTES FOCUS HITT REST
HAMS ABS SHOULDER S/ ABS
3 GLUTES / QUADS/ BACK / BIS / GLUTES / HAMS TRICEPS / GLUTES FOCUS HITT REST
HAMS ABS SHOULDER S/ ABS
4 GLUTES / QUADS/ BACK / BIS / GLUTES / HAMS TRICEPS / GLUTES FOCUS HITT REST
HAMS ABS SHOULDER S/ ABS

WEEK MONDAY Tuesday Wednesday Thursday Friday Saturday SUNDAY

5 GLUTES / QUADS/ BACK / BIS / GLUTES / HAMS TRICEPS / GLUTES FOCUS HITT REST
HAMS ABS SHOULDER S/ ABS
6 GLUTES / QUADS/ BACK / BIS / GLUTES / HAMS TRICEPS / GLUTES FOCUS HITT REST
HAMS ABS SHOULDER S/ ABS
7 GLUTES / QUADS/ BACK / BIS / GLUTES / HAMS TRICEPS / GLUTES FOCUS HITT REST
HAMS ABS SHOULDER S/ ABS
8 GLUTES / QUADS/ BACK / BIS / GLUTES / HAMS TRICEPS / GLUTES FOCUS HITT REST
HAMS ABS SHOULDER S/ ABS
YOU SHOULD TRY TO DO THIS WARM UP PRIOR TO EVERY WORKOUT TO WARM UP
YOUR MUSCLES AND AVOID INJURIES.

TIME EXERCISE HASHTAG ROUNDS

20 seconds ALTERNATING LUNGES #dnfalternatinglunges 2
20 seconds JUMP SQUATS #dnfjumpsquats 2
20 seconds HIGH KICKS #dnfhighkicks 2
20 seconds ARM CIRCLES #dnfarmcircles 2
20 seconds HIGH KNEES #dnfhighknees 2
20 seconds KICKBACKS #dnfkickbacks 2
 WEEK 1 - MONDAY
GLUTES / QUADS / HAMS

ACTIVATION BEFORE WORKOUT

Set warm up Sets repS/TIME HASHTAG
A1 CT BAND SQUAT 3 AMRAP 30 SECONDS #dnfctbandsquat

A2 BANDED GLUTE BRIDGES 3 AMRAP 30 SECONDS #dnfbandedglutebridge

A3 BANDED REVERSE 3 AMRAP 45 SECONDS E/L #dnfbandedreverselunge

LUNGE KICKBACKS kickbacks

Set Exercise Sets & reps REST TIME HASHTAG

A1 DB GLUTE BRIDGE 4 SETS OF12 REPS 30 SECONDS BETWEEN SET #dnfbbglutebridge
(USE A DUMBBELL HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR
INSTEAD OF BB) USE COTTON BANDS ABOVE 3 SECONDS
KNEES

B1 DB SPLIT SQUAT 4 SETS OF 12 REPS E/L 60 SECONDS BETWEEN SET #dnfdbsplitsquat

1 & 1/4 HEAVY WEIGHT GO AS LOW AS POSSIBLE
You’ll do 1 rep bending past knees
and then a second 1/4 rep bending
right at the middle of your thigh.
These count as 1 REP.

C1 CT BAND DB HIP 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfctbanddbthrust

THRUSTS HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR
USE COTTON BANDS ABOVE 3 SECONDS
KNEES

D1 DB WALKING 4 SETS OF 20 REPS E/L 30 SECONDS BETWEEN SET #dnfdbcurtsylunge

LUNGES LIGHT WEIGHT SLOW AND CONTROLLED

E1 CT BAND 4 SETS OF 15 REPS E/L 30 SECONDS BETWEEN SET #dnfctdbabductionintosquat

ABDUCTION X DB LIGHT WEIGHT MAKE SURE YOU’RE
SQUAT DESCENDING SLOWLY

F1 CT BAND SEATED 4 SETS OF 25 REPS 45 SECONDS BETWEEN SET #dnfctbandseatedabductions

ABDUCTIONS MEDIUM RESISTANCE BAND USE COTTON BANDS ABOVE
KNEES
 WEEK 1 - TUESDAY
BACKS / BIS / ABS

Set Exercise Sets & reps REST TIME HASHTAG

A1 T BAR ROW 4 SETS OF12 REPS 30 SECONDS BETWEEN SET #tbarrowalternative
ALTERNATIVE BODY WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

B1 DB ROWS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbrowsalternative

ALTERNATIVE HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

C1 DB GOODMORNINGS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbgoodmornings

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

D1 DB ROWS 4 SETS OF 12 REPS E/A 30 SECONDS BETWEEN SET #dnfdbrows

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

E1 DB CURLS 4 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdbcurl

LIGHT WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

Set SETS Exercise Sets & reps REST TIME HASHTAG

A1 3 AB CROSS OVERS AMRAP IN 45 SECS NONE MOVE TO A2 #dnfabcrossovers

A2 3 DB DEAD BUGS AMRAP IN 45 SECS NONE MOVE TO A3 #dnfdbdeadbugs

A3 3 BALL PASSES AMRAP IN 45 SECS NONE MOVE TO A4 #dnfballpasses

A4 3 PLANKS HOLD 60 SECS REST 90 SECONDS #dnfplanks

THEN START A1
AGAIN
 WEEK 1 - WEDNESDAY
GLUTES / HAMSTRINGS

ACTIVATION BEFORE WORKOUT

Set warm up Sets repS/TIME HASHTAG

A1 BANDED KICKBACKS 3 AMRAP 30 SECONDS E/L #dnfctbandsquat

A2 BANDED GLUTE BRIDGES 3 AMRAP 30 SECONDS #dnfbandedglutebridge

A3 CT BAND HIP THRUSTS 3 AMRAP 45 SECONDS #dnfctbandhipthrusts

Set Exercise Sets & reps REST TIME HASHTAG

A1 BANDED GLUTE 4 SETS OF12 REPS 30 SECONDS BETWEEN SET #dnfbbglutebridge
BRIDGES HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR
(USE A DUMBBELL USE COTTON BANDS ABOVE 3 SECONDS
INSTEAD OF BB) KNEES

B1 CT BAND DB HIP 4 SETS OF 12 REPS 60 SECONDS BETWEEN SET #dnfctbanddbthrust

THRUSTS HEAVY WEIGHT GO AS LOW AS POSSIBLE
1 & 1/4 You’ll do 1 rep bending past knees
and then a second 1/4 rep bending
right at the middle of your thigh.
These count as 1 REP.

C1 DB ROMANIAN 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbromaniandeadlifts

DEADLIFTS MEDIUM WEIGHT COME DOWN SLOW AND
CONTROLLED

D1 DB SUMO DL 4 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfdbsumodl

LIGHT WEIGHT SLOW AND CONTROLLED
DON’T DROP WEIGHT BELOW KNEES

E1 DB LEG CURLS 4 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdblegcurls

LIGHT WEIGHT MAKE SURE YOU’RE
DESCENDING SLOWLY

F1 DB ABDUCTIONS 4 SETS OF 25 REPS E/L 45 SECONDS BETWEEN SET #dnfdbabductions

LIGHT WEIGHT
 WEEK 1 - THURSDAY
TRIS / SHOULDERS / ABS

Set Exercise Sets & reps REST TIME HASHTAG

A1 AROUND THE WORLDS 2 SETS OF 30 REPS 30 SECONDS BETWEEN SET #dnfdbaroundtheworlds
BODY WEIGHT

B1 DB LATERAL RAISES 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdblateralraises

LIGHT WEIGHT HOLD AT TOP FOR 2 SECS

C1 DB SHOULDER PRESS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbshoulderpress

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

D1 DB TRICEP KICKBACKS 4 SETS OF 12 REPS E/A 30 SECONDS BETWEEN SET #dnfdbtricepskickbacks

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

E1 DB OVERHEAD TRICEP 4 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdboverheadtricepextensio

EXTENSION MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2 n
SECS

F1 DIPS 2 SETS OF 30 REPS 30 SECONDS BETWEEN SET #dnfdips

BODY WEIGHT

Set SETS Exercise Sets & reps REST TIME HASHTAG

A1 3 LEG RAISES AMRAP IN 45 SECS NONE MOVE TO A2 #dnflegraises

A2 3 SHOULDER TAPS AMRAP IN 45 SECS NONE MOVE TO A3 #dnfshouldertaps

A3 3 BICYCLES AMRAP IN 45 SECS NONE MOVE TO A4 #dnfbicycles

A4 3 PLANKS HOLD 60 SECS REST 90 SECONDS #dnfplanks

THEN START A1
AGAIN
 WEEK 1 - FRIDAY
GLUTES FOCUS

ACTIVATION BEFORE WORKOUT

Set warm up Sets repS/TIME HASHTAG

A1 CT BAND SEATED 3 AMRAP 30 SECONDS E/L #dnfctbandseatedabducti
ABDUCTIONS ons
A2 BANDED GLUTE BRIDGES 3 AMRAP 30 SECONDS #dnfbandedglutebridge

A3 BANDED CLAMS 3 AMRAP 45 SECONDS #dnfbandedclams

Set Exercise Sets & reps REST TIME HASHTAG

A1 BANDED GLUTE 4 SETS OF12 REPS 30 SECONDS BETWEEN SET #dnfbbglutebridge
BRIDGES HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR
(USE A DUMBBELL USE COTTON BANDS ABOVE 3 SECONDS
INSTEAD OF BB) KNEES

B1 CT BAND DB HIP 4 SETS OF 12 REPS 60 SECONDS BETWEEN SET #dnfctbanddbthrust

THRUSTS HEAVY WEIGHT GO AS LOW AS POSSIBLE
1 & 1/4 You’ll do 1 rep bending past knees
and then a second 1/4 rep bending
right at the middle of your thigh.
These count as 1 REP.

C1 CT BAND DB FROG 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfctbanddbfrogpump

PUMPS MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR
3 SECONDS

D1 DB DEFICIT 4 SETS OF 20 REPS E/L 30 SECONDS BETWEEN SET #dnfdeficitdreverselunges

REVERSE LUNGES LIGHT WEIGHT SLOW AND CONTROLLED
DON’T DROP WEIGHT BELOW KNEES

E1 DB SPLIT SQUAT 4 SETS OF 15 REPS E/L 30 SECONDS BETWEEN SET #dnfdbsplitsquat

LIGHT WEIGHT MAKE SURE YOU’RE
DESCENDING SLOWLY

F1 DB ABDUCTIONS 4 SETS OF 25 REPS E/L 45 SECONDS BETWEEN SET #dnfdbabductions

LIGHT WEIGHT
 WEEK 1 - SATURDAY
HITT
COMPLETE THIS CIRCUIT 4 TIMES
Set SETS Exercise Sets & reps REST TIME HASHTAG
A1 4 ALTERNATING LUNGES AMRAP IN 45 SECS NONE MOVE TO A2 #dnfalternatinglunges

A2 4 JUMP SQUATS AMRAP IN 45 SECS NONE MOVE TO A3 #dnfjumpsquats

A3 4 LATERAL JUMPS AMRAP IN 45 SECS NONE MOVE TO A4 #dnflateraljumps

A4 4 PLANKS HOLD 60 SECS REST 90 SECONDS #dnfplanks

THEN START A1
AGAIN
 WEEK 2 - MONDAY
GLUTES / QUADS / HAMS

ACTIVATION BEFORE WORKOUT

Set warm up Sets repS/TIME HASHTAG
A1 CT BAND SQUAT 3 AMRAP 30 SECONDS #dnfctbandsquat

A2 BANDED GLUTE BRIDGES 3 AMRAP 30 SECONDS #dnfbandedglutebridge

A3 CT BAND ABDUCTION 3 AMRAP 45 SECONDS #dnfctbandabduction

Set Exercise Sets & reps REST TIME HASHTAG

A1 DB SUMO SQUAT 4 SETS 20 REPS 45 SECONDS BETWEEN SET #dnfdbsumosquatintopulse
INTO PULSE LIGHT WEIGHT DO 1 1/2 REP THEN LOWER
USE COTTON BANDS ABOVE AND GO INTO 1 FULL REP
KNEES BOTH REPS COUNT AS 1

B1 DB SPLIT SQUAT 4 SETS OF 12 REPS E/L 60 SECONDS BETWEEN SET #dnfdbsplitsquat

1 & 1/4 HEAVY WEIGHT GO AS LOW AS POSSIBLE
You’ll do 1 rep bending past knees
and then a second 1/4 rep bending
right at the middle of your thigh.
These count as 1 REP.

C1 CT BAND DB HIP 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfctbanddbthrust

THRUSTS HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR
USE COTTON BANDS ABOVE 3 SECONDS
KNEES

D1 DB WALKING 4 SETS OF 20 REPS E/L 30 SECONDS BETWEEN SET #dnfdbcurtsylunge

LUNGES LIGHT WEIGHT SLOW AND CONTROLLED

E1 DB GLUTE BRIDGE 4 SETS OF12 REPS 30 SECONDS BETWEEN SET #dnfbbglutebridge

(USE A DUMBBELL HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR
INSTEAD OF BB) USE COTTON BANDS ABOVE 3 SECONDS
KNEES

F1 BANDED 4 SETS OF 25 REPS E/L 45 SECONDS BETWEEN SET #dnfbandedkickbacks

KICKBACKS MEDIUM RESISTANCE BAND USE COTTON BANDS ABOVE
KNEES
 WEEK 2 - TUESDAY
BACKS / BIS / ABS

Set Exercise Sets & reps REST TIME HASHTAG

A1 DB REVERSE FLYS 4 SETS OF12 REPS 30 SECONDS BETWEEN SET #dnfdbreverseflys
LIGHT WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

B1 DB ROWS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbrowsalternative

ALTERNATIVE HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

C1 DB GOODMORNINGS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbgoodmornings

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

D1 DB ROWS 4 SETS OF 12 REPS E/A 30 SECONDS BETWEEN SET #dnfdbrows

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

E1 DB CURLS 4 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdbcurl

LIGHT WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

Set SETS Exercise Sets & reps REST TIME HASHTAG

A1 3 LEG RAISES AMRAP IN 45 SECS NONE MOVE TO A2 #dnflegraises

A2 3 PLANK IN & OUTS AMRAP IN 45 SECS NONE MOVE TO A3 #dnfplankinandouts

A3 3 BALL PASSES AMRAP IN 45 SECS NONE MOVE TO A4 #dnfballpasses

A4 3 PLANKS HOLD 60 SECS REST 90 SECONDS #dnfplanks

THEN START A1
AGAIN
 WEEK 2 - WEDNESDAY
GLUTES / HAMSTRINGS

ACTIVATION BEFORE WORKOUT

SUMMER
up
SHAPE
2.0
Before you start

CHECK THE FB GROUP ANNOUNCEMENTS.

DOWNLOAD A COLLAGE APP TO COMPARE YOUR BEFORE & AFTER PHOTOS AND SUBMIT YOUR BEFORE
PHOTOS USING THE TEMPLATE TO THE EMAIL ON THE TEMPLATE.
One app I use is LAYOUT and it is free to use.

FOLLOW THE “DARIHANA NOVA FITNESS” Vimeo account for video demos.
You will easily be able to find the workouts by clicking the link assigned on the guide
next to your daily workout. I recommend to download the Vimeo app as it’ll be much
easier to use than the internet browser. Click here to follow it: https://vimeo.com/
darihananovafitness

I WOULD LOVE TO FOLLOW YOUR JOURNEY so please tag me on Instagram

@darihananova @darihananovafitness #dnfgirls and follow

IF IT DOESN'T CHALLENGE YOU,

IT DOESN'T CHANGE YOU.
 NUTRITION
c ar bo h y d r at e s
Carbohydrates are comprised of small chains of sugar which the digestive body breaks down into
glucose to use as the body’s primary source of energy. Carbs are essential to give you ENERGY. Once you
digest carbohydrates your body will convert them into glycogen. Glycogen is what your muscles use as a
form of energy to perform. So what happens when you don’t eat enough carbs? Less glycogen = less
energy to exercise. Eat too many carbs? Excess glycogen = gets turned into stored fat. Carbs are
essential and will yield great results when you eat them according to your body’s needs! It is important to
have a high carb meal prior to exercise to give your muscles the energy needed to perform their BEST!

p ro t e i n
Protein is essential for repairing and regenerating body tissues and cells, a healthy functioning immune
system and manufacturing hormones. Protein is essential for muscle tissue growth and repair. Under
“stress” (exercise) your muscles tear and thus you need to intake high protein meals after your workouts
to help with new tissue growth and to repair the “damaged” muscles. I recommend eating a meal high in
protein 15-30 minutes after a workout.

Fat s
Fats are an essential part of a healthy diet. They improve brain development, overall cell functioning,
protect the body’s organs and help you absorb vitamins. Fats help with brain development and normal
hormone function. For women, we need to keep a stable fat intake because our body fat composition
determines our monthly cycle, fertility, skin issues and overall hormones. They are IMPORTANT, and you
wont get “fat” if you eat them accordingly.

wat e r
Water is highly important. You should consume HALF of your body weight (POUNDS) in ounces. So a
person weighing 150 pounds should consume 75 oz of water daily.
 NUTRITION
M I C R O N U T R I E N T S
Micronutrients are nutrients that the body requires in much smaller dosages such as vitamins and
minerals. A lot of people take supplements in order to obtain a healthy dosage of vitamins, however,
without realizing, a healthy balanced diet will contain sufficient amounts of vitamins.
Here are the daily recommended values for micronutrients:
Vitamin A 900 ug
Vitamin C 90 mg
Vitamin E 15 mg
Potassium 3500 mg
Calcium 1000 mg
Sodium 2300 mg

F i g ur in g o u t yo u r g oa l
The first step towards calculating your macros would be figuring out your goals. Finding out your body
mass index or BMI would be a good way to guide your macro goals.
A BMI of 25-29.99% is considered to be overweight, or 25-30 pounds above the recommended weight
for ones height. A BMI higher than 30 % would classify a person as obese, or more than 30 pounds
above the recommended weight for their height. The the healthy BMI range is 18.5 to 24.9%.
Health is MORE than looks, and having a high body mass index can put you at many risks for diseases.
Knowing your BMI can better help guide your macro calculation. So lets figure it out!

FORMULA
USA BMI = 703 X WEIGHT ( L B S )
2 2
HEIGHT (in)
Metric BMI = WEIGHT (KG)
2 2
HEIGHT (m)
 NUTRITION
Know the properties that these three macronutrients have as far as
calories:
1 gram of carbs = 4 calories
1 gram of protein = 4 calories
1 gram of fat = 9 calories

Take your current body weight IN POUNDS and multiply it by between

12-14 (WHICHEVER APPLIES TO YOUR LIFESTYLE)
12= NOT VERY ACTIVE. (DESK JOB/NO EXERCISE)
13=SOMEWHAT ACTIVE, REGULAR EXERCISE (CASHIER)
14=VERY ACTIVE, REGULARLY EXERCISE, PHYSICALLY DEMANDING JOB
(CONSTRUCTION WORKER)

EXAMPLE: I weigh 150 lbs. I am 14 (VERY ACTIVE)

150 LBS X 14 = 2,100 CALORIES. This is my calorie intake to MAINTAIN my current weight

Decide if you want to GAIN muscle mass and fat or if you want to LOSE fat
and gain muscle tone.
If your goal is to gain strength, muscle mass and fat you will opt for calculating your
macros for weight gain (SURPLUS CALORIE INTAKE). This would be recommended for
someone who is thin and wants to gain weight overall. Click here to see a client who chose
this option for reference.

If you want to lose fat while gaining muscle definition (not muscle size) and lift/make
your booty rounder not necessarily bigger and tone your legs/overall body, you will calculate
your macros for WEIGHT LOSS. Click here to see a client who chose this option for reference.
NUTRITION
Calculate your macros!

TO GAIN…If you want to gain weight add 300 calories to your

“maintenance” calorie amount. Eventually as weeks pass by (2 weeks) you
can add 100 extra calories every 2 weeks. I recommend this so that you
don’t overwhelm yourself with food and so that you don’t gain a lot of fat
while trying to gain muscle.

EXAMPLE: If I wanted to gain…

2,100 + 300 = 2,400 would be my calorie intake daily.

TO LOSE… If you want to lose weight drop your calorie intake by 300
calories for steady weight loss. For a more aggressive approach you’d drop
it by 500 calories.
You can also pick a number in between and decrease it by that amount.
(I don’t recommend less than 1,600 calories per day!)

EXAMPLE: If I wanted to lose…

2,100 - 300 = 1,800 would be my calorie intake daily.

You should re-calculate your macros every 2 weeks to continue to see results, so
please remember to measure yourself and take your weight even 2 weeks.
 NUTRITION
Calculate your PROTEIN intake!

Women who are lifting weights should take on “average” 1 gram of protein per pound of
body weight. If you are a person who weighs over 180 pounds doing this may not work since
consuming a lot of protein can lead to fat gain and it may be to much for your body to
breakdown. So if this is your case you can opt for 0.75 to 0.85 grams of protein per pound of
body weight. In my case I would consume 150 grams of protein since I weigh 150 pounds.
So how many calories of protein would I consume? Remember 1 gram of protein equals 4
calories. So 150 grams x 4 calories is 600 calories.

EXAMPLE FORMULA:

Your body weight in lbs x 1 gram (if you’re under 180 lbs) = protein intake
 NUTRITION
Calculate your FAT intake!

The recommended fat intake for women ranges between 25-35 % of their daily
calorie intake. I recommend opting for 25% of your calorie intake to come from
fats. Fats help regulate hormones and brain function so it is essential in your diet,
and no consuming fat wont make you “fat” when consumed moderately. In my
case I am supposed to consume 2,100 calories daily, so to figure out how many
grams/calories of fats to eat I would multiply 2,100 by .25 (represents %.) and
the amount this equals to is the amount of calories I should intake from fats.
2,100 calories x .25 = 525 calories

EXAMPLE FORMULA:

Your daily calorie intake x .25 = Fat calorie intake

Then you would move onto determine how many grams of fat to consume by
dividing the calorie amount (525 for me) by 9, since 1 gram of fat = 9 calories.

Example: 525 calories / 9 calories = 58.33 grams (round to nearest whole number)
so 58 g of fat is what I would consume daily.
FINAL FORMULA:

Your cal intake x .25 = Fat calorie intake / 9 cals = Fat intake in grams
 NUTRITION
Calculate your CARB intake!

Carbs are essential in your diet. Low carb diets will slow down your progress when
gaining muscle is a priority, so consuming carbs moderately is the best option in
my opinion.

To determine your carb intake you will subtract from your original calorie intake
goal the calories consumed from fats and protein, the amount of calories
remaining is the amount of carbs you should intake.

In my case that would be 2,100 goal cals - 600 cals (protein ) - 525 cals (fat) =
975 calories worth of carbs would be my carb intake and to determine the
amount in grams I would divide 975 calories / 4 calories (since 1 gram of carbs =
4 cals). Leaving me with 975 / 4 = 244 grams of carbs when rounded.

So remember: To calculate your carb intake you need to figure out the amount of fats and
protein you are consuming first, the remainder is carbs.

Final Formula: Entire

cal intake - (FAT CALS) - (PROTEIN CALS) = CARB cals / 4 cals = CARBS in grams
 SAUCES SWEETENERS SPICES
Natural TomatoSauce Stevia or Nativa Chili flakes
Liquid Aminos SF maple Syrup Paprika
Sugar-free sauces (low in carbs) SF drinking Chocolate Cumin
Cinnamon Italian spices
Vanilla powder Moroccan
Nutritional Yeast
All purpose spice
BBQ
Pink salt
Pepper

NON-STARCHY carbs STARCHY carbs

All leafy greens Beetroot
Celery Carrot
Cucumber Parsnip
Asparagus Potato
Leeks Sweet potato
Zucchini Turnips
Broccoli Peas
Squash / Pumpkin Corn
Green Beans
Snow Peas
Fennel
Carrots
Capsicum
Tomatoes
Cauliflower
Mushrooms
Eggplant
Cabbage
Brussels Sprouts
SLOW DIGESTING PROTEINS FAST ACTING VEGAN OPTIONS
Chicken thigh WHEY PROTEIN Hemp
Salmon Egg whites Vegan protein powders
Beef mince Chicken breast/ Turkey Breast Tempeh
Turkey mince Prawns Tofu
Whole eggs, Scallops Black bean pasta (low carb
Lean steak Non Oily White Fish high protein content)
Oily fish like mackerel Tuna in spring water Edamame
Full fat dairy Low fat chobani yoghurt
Casein 97-99% Fat Free Turkey Breast

SLOW DIGESTING CARBS FAST ACTING

Brown Rice/ Basmati Rice All fruit
Barley/Quinoa Honey
Parsnips Table sugar
Sweet Potato Coconut sugar
Buckwheat
Rye Wraps
Oats (Rolled or Steel cut)
Rice Flakes
Rye Bread/Ezekiel Bread
Beans and legumes

FATS with CARBS PURE FATS

Olives Sesame Oil
Coconut yoghurt Olive Oil
Avocado Coconut Oil
Cheese and dairy Flaxseed Oil
Almonds/Cashews/Peanuts/Hazel Nuts Grass Fed Butter
Pumpkin Seeds/Macadamia Nuts/Walnuts Macadamia Oil
Almond Butter/Peanut Butter/Cashew Butter
REFERENCE TABLE
SET How many times you will complete an exercise.
SET NUMBERS Set numbers and letters represent the exercises that go together in one
set. For example, B1, B2, and B3 should be completing before resting.
SUPERSET Doing two or more exercises one after the other with minimal to no rest in
between.
DROPSET It is essentially a technique where you perform an exercise and then drop
(reduce) the weight and continue for more reps until you reach failure.
REPS The amount of times you complete each specifi c exercise.
CIRCUIT A series of exercises performed in rotation with minimal rest.
HASHTAG Each workout video is demonstrated on the DNF Vimeo Workout Library. You
can easily access the videos by clicking the hashtag or using the search bar and enter the
exercise hashtag listed to view the video. You can access the videos here: https://
vimeo.com/darihananovafitness
1 1/4 REPS A typical quarter rep involves adding an additional partial rep at the bottom of
the movement. Quarter rep variations are a great way to emphasize the “bottom” portion
of a passing movement, giving the pecs an extra pump and stretch where they are utilized
the most.

Abbreviations
DB Dumbbell E/L Each leg
RB Resistance Band E/A Each arm
KB Kettlebell BB Barbell
X Amount of times a set is repeated.
DS It is essentially a technique where you perform an exercise and then drop (reduce) the
weight and continue for more reps until you reach failure. EACH DROP SET IS CONSIDERED
ONE SET!
AMRAP As many reps as possible - use light weight when performing this method.
CT Cotton Bands
WEEK MONDAY Tuesday Wednesday Thursday Friday Saturday SUNDAY
1 GLUTES / QUADS/ BACK / BIS / GLUTES / HAMS TRICEPS / GLUTES FOCUS HITT REST
HAMS ABS SHOULDER S/ ABS
2 GLUTES / QUADS/ BACK / BIS / GLUTES / HAMS TRICEPS / GLUTES FOCUS HITT REST
HAMS ABS SHOULDER S/ ABS
3 GLUTES / QUADS/ BACK / BIS / GLUTES / HAMS TRICEPS / GLUTES FOCUS HITT REST
HAMS ABS SHOULDER S/ ABS
4 GLUTES / QUADS/ BACK / BIS / GLUTES / HAMS TRICEPS / GLUTES FOCUS HITT REST
HAMS ABS SHOULDER S/ ABS

WEEK MONDAY Tuesday Wednesday Thursday Friday Saturday SUNDAY

5 GLUTES / QUADS/ BACK / BIS / GLUTES / HAMS TRICEPS / GLUTES FOCUS HITT REST
HAMS ABS SHOULDER S/ ABS
6 GLUTES / QUADS/ BACK / BIS / GLUTES / HAMS TRICEPS / GLUTES FOCUS HITT REST
HAMS ABS SHOULDER S/ ABS
7 GLUTES / QUADS/ BACK / BIS / GLUTES / HAMS TRICEPS / GLUTES FOCUS HITT REST
HAMS ABS SHOULDER S/ ABS
8 GLUTES / QUADS/ BACK / BIS / GLUTES / HAMS TRICEPS / GLUTES FOCUS HITT REST
HAMS ABS SHOULDER S/ ABS
YOU SHOULD TRY TO DO THIS WARM UP PRIOR TO EVERY WORKOUT TO WARM UP
YOUR MUSCLES AND AVOID INJURIES.

TIME EXERCISE HASHTAG ROUNDS

20 seconds ALTERNATING LUNGES #dnfalternatinglunges 2
20 seconds JUMP SQUATS #dnfjumpsquats 2
20 seconds HIGH KICKS #dnfhighkicks 2
20 seconds ARM CIRCLES #dnfarmcircles 2
20 seconds HIGH KNEES #dnfhighknees 2
20 seconds KICKBACKS #dnfkickbacks 2
 WEEK 1 - MONDAY
GLUTES / QUADS / HAMS

ACTIVATION BEFORE WORKOUT

Set warm up Sets repS/TIME HASHTAG
A1 CT BAND SQUAT 3 AMRAP 30 SECONDS #dnfctbandsquat

A2 BANDED GLUTE BRIDGES 3 AMRAP 30 SECONDS #dnfbandedglutebridge

A3 BANDED REVERSE 3 AMRAP 45 SECONDS E/L #dnfbandedreverselunge

LUNGE KICKBACKS kickbacks

Set Exercise Sets & reps REST TIME HASHTAG

A1 DB GLUTE BRIDGE 4 SETS OF12 REPS 30 SECONDS BETWEEN SET #dnfbbglutebridge
(USE A DUMBBELL HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR
INSTEAD OF BB) USE COTTON BANDS ABOVE 3 SECONDS
KNEES

B1 DB SPLIT SQUAT 4 SETS OF 12 REPS E/L 60 SECONDS BETWEEN SET #dnfdbsplitsquat

1 & 1/4 HEAVY WEIGHT GO AS LOW AS POSSIBLE
You’ll do 1 rep bending past knees
and then a second 1/4 rep bending
right at the middle of your thigh.
These count as 1 REP.

C1 CT BAND DB HIP 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfctbanddbthrust

THRUSTS HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR
USE COTTON BANDS ABOVE 3 SECONDS
KNEES

D1 DB WALKING 4 SETS OF 20 REPS E/L 30 SECONDS BETWEEN SET #dnfdbcurtsylunge

LUNGES LIGHT WEIGHT SLOW AND CONTROLLED

E1 CT BAND 4 SETS OF 15 REPS E/L 30 SECONDS BETWEEN SET #dnfctdbabductionintosquat

ABDUCTION X DB LIGHT WEIGHT MAKE SURE YOU’RE
SQUAT DESCENDING SLOWLY

F1 CT BAND SEATED 4 SETS OF 25 REPS 45 SECONDS BETWEEN SET #dnfctbandseatedabductions

ABDUCTIONS MEDIUM RESISTANCE BAND USE COTTON BANDS ABOVE
KNEES
 WEEK 1 - TUESDAY
BACKS / BIS / ABS

Set Exercise Sets & reps REST TIME HASHTAG

A1 T BAR ROW 4 SETS OF12 REPS 30 SECONDS BETWEEN SET #tbarrowalternative
ALTERNATIVE BODY WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

B1 DB ROWS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbrowsalternative

ALTERNATIVE HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

C1 DB GOODMORNINGS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbgoodmornings

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

D1 DB ROWS 4 SETS OF 12 REPS E/A 30 SECONDS BETWEEN SET #dnfdbrows

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

E1 DB CURLS 4 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdbcurl

LIGHT WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

Set SETS Exercise Sets & reps REST TIME HASHTAG

A1 3 AB CROSS OVERS AMRAP IN 45 SECS NONE MOVE TO A2 #dnfabcrossovers

A2 3 DB DEAD BUGS AMRAP IN 45 SECS NONE MOVE TO A3 #dnfdbdeadbugs

A3 3 BALL PASSES AMRAP IN 45 SECS NONE MOVE TO A4 #dnfballpasses

A4 3 PLANKS HOLD 60 SECS REST 90 SECONDS #dnfplanks

THEN START A1
AGAIN
 WEEK 1 - WEDNESDAY
GLUTES / HAMSTRINGS

ACTIVATION BEFORE WORKOUT

Set warm up Sets repS/TIME HASHTAG

A1 BANDED KICKBACKS 3 AMRAP 30 SECONDS E/L #dnfctbandsquat

A2 BANDED GLUTE BRIDGES 3 AMRAP 30 SECONDS #dnfbandedglutebridge

A3 CT BAND HIP THRUSTS 3 AMRAP 45 SECONDS #dnfctbandhipthrusts

Set Exercise Sets & reps REST TIME HASHTAG

A1 BANDED GLUTE 4 SETS OF12 REPS 30 SECONDS BETWEEN SET #dnfbbglutebridge
BRIDGES HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR
(USE A DUMBBELL USE COTTON BANDS ABOVE 3 SECONDS
INSTEAD OF BB) KNEES

B1 CT BAND DB HIP 4 SETS OF 12 REPS 60 SECONDS BETWEEN SET #dnfctbanddbthrust

THRUSTS HEAVY WEIGHT GO AS LOW AS POSSIBLE
1 & 1/4 You’ll do 1 rep bending past knees
and then a second 1/4 rep bending
right at the middle of your thigh.
These count as 1 REP.

C1 DB ROMANIAN 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbromaniandeadlifts

DEADLIFTS MEDIUM WEIGHT COME DOWN SLOW AND
CONTROLLED

D1 DB SUMO DL 4 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfdbsumodl

LIGHT WEIGHT SLOW AND CONTROLLED
DON’T DROP WEIGHT BELOW KNEES

E1 DB LEG CURLS 4 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdblegcurls

LIGHT WEIGHT MAKE SURE YOU’RE
DESCENDING SLOWLY

F1 DB ABDUCTIONS 4 SETS OF 25 REPS E/L 45 SECONDS BETWEEN SET #dnfdbabductions

LIGHT WEIGHT
 WEEK 1 - THURSDAY
TRIS / SHOULDERS / ABS

Set Exercise Sets & reps REST TIME HASHTAG

A1 AROUND THE WORLDS 2 SETS OF 30 REPS 30 SECONDS BETWEEN SET #dnfdbaroundtheworlds
BODY WEIGHT

B1 DB LATERAL RAISES 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdblateralraises

LIGHT WEIGHT HOLD AT TOP FOR 2 SECS

C1 DB SHOULDER PRESS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbshoulderpress

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

D1 DB TRICEP KICKBACKS 4 SETS OF 12 REPS E/A 30 SECONDS BETWEEN SET #dnfdbtricepskickbacks

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

E1 DB OVERHEAD TRICEP 4 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdboverheadtricepextensio

EXTENSION MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2 n
SECS

F1 DIPS 2 SETS OF 30 REPS 30 SECONDS BETWEEN SET #dnfdips

BODY WEIGHT

Set SETS Exercise Sets & reps REST TIME HASHTAG

A1 3 LEG RAISES AMRAP IN 45 SECS NONE MOVE TO A2 #dnflegraises

A2 3 SHOULDER TAPS AMRAP IN 45 SECS NONE MOVE TO A3 #dnfshouldertaps

A3 3 BICYCLES AMRAP IN 45 SECS NONE MOVE TO A4 #dnfbicycles

A4 3 PLANKS HOLD 60 SECS REST 90 SECONDS #dnfplanks

THEN START A1
AGAIN
 WEEK 1 - FRIDAY
GLUTES FOCUS

ACTIVATION BEFORE WORKOUT

Set warm up Sets repS/TIME HASHTAG

A1 CT BAND SEATED 3 AMRAP 30 SECONDS E/L #dnfctbandseatedabducti
ABDUCTIONS ons
A2 BANDED GLUTE BRIDGES 3 AMRAP 30 SECONDS #dnfbandedglutebridge

A3 BANDED CLAMS 3 AMRAP 45 SECONDS #dnfbandedclams

Set Exercise Sets & reps REST TIME HASHTAG

A1 BANDED GLUTE 4 SETS OF12 REPS 30 SECONDS BETWEEN SET #dnfbbglutebridge
BRIDGES HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR
(USE A DUMBBELL USE COTTON BANDS ABOVE 3 SECONDS
INSTEAD OF BB) KNEES

B1 CT BAND DB HIP 4 SETS OF 12 REPS 60 SECONDS BETWEEN SET #dnfctbanddbthrust

THRUSTS HEAVY WEIGHT GO AS LOW AS POSSIBLE
1 & 1/4 You’ll do 1 rep bending past knees
and then a second 1/4 rep bending
right at the middle of your thigh.
These count as 1 REP.

C1 CT BAND DB FROG 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfctbanddbfrogpump

PUMPS MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR
3 SECONDS

D1 DB DEFICIT 4 SETS OF 20 REPS E/L 30 SECONDS BETWEEN SET #dnfdeficitdreverselunges

REVERSE LUNGES LIGHT WEIGHT SLOW AND CONTROLLED
DON’T DROP WEIGHT BELOW KNEES

E1 DB SPLIT SQUAT 4 SETS OF 15 REPS E/L 30 SECONDS BETWEEN SET #dnfdbsplitsquat

LIGHT WEIGHT MAKE SURE YOU’RE
DESCENDING SLOWLY

F1 DB ABDUCTIONS 4 SETS OF 25 REPS E/L 45 SECONDS BETWEEN SET #dnfdbabductions

LIGHT WEIGHT
 WEEK 1 - SATURDAY
HITT
COMPLETE THIS CIRCUIT 4 TIMES
Set SETS Exercise Sets & reps REST TIME HASHTAG
A1 4 ALTERNATING LUNGES AMRAP IN 45 SECS NONE MOVE TO A2 #dnfalternatinglunges

A2 4 JUMP SQUATS AMRAP IN 45 SECS NONE MOVE TO A3 #dnfjumpsquats

A3 4 LATERAL JUMPS AMRAP IN 45 SECS NONE MOVE TO A4 #dnflateraljumps

A4 4 PLANKS HOLD 60 SECS REST 90 SECONDS #dnfplanks

THEN START A1
AGAIN
 WEEK 2 - MONDAY
GLUTES / QUADS / HAMS

ACTIVATION BEFORE WORKOUT

Set warm up Sets repS/TIME HASHTAG
A1 CT BAND SQUAT 3 AMRAP 30 SECONDS #dnfctbandsquat

A2 BANDED GLUTE BRIDGES 3 AMRAP 30 SECONDS #dnfbandedglutebridge

A3 CT BAND ABDUCTION 3 AMRAP 45 SECONDS #dnfctbandabduction

Set Exercise Sets & reps REST TIME HASHTAG

A1 DB SUMO SQUAT 4 SETS 20 REPS 45 SECONDS BETWEEN SET #dnfdbsumosquatintopulse
INTO PULSE LIGHT WEIGHT DO 1 1/2 REP THEN LOWER
USE COTTON BANDS ABOVE AND GO INTO 1 FULL REP
KNEES BOTH REPS COUNT AS 1

B1 DB SPLIT SQUAT 4 SETS OF 12 REPS E/L 60 SECONDS BETWEEN SET #dnfdbsplitsquat

1 & 1/4 HEAVY WEIGHT GO AS LOW AS POSSIBLE
You’ll do 1 rep bending past knees
and then a second 1/4 rep bending
right at the middle of your thigh.
These count as 1 REP.

C1 CT BAND DB HIP 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfctbanddbthrust

THRUSTS HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR
USE COTTON BANDS ABOVE 3 SECONDS
KNEES

D1 DB WALKING 4 SETS OF 20 REPS E/L 30 SECONDS BETWEEN SET #dnfdbcurtsylunge

LUNGES LIGHT WEIGHT SLOW AND CONTROLLED

E1 DB GLUTE BRIDGE 4 SETS OF12 REPS 30 SECONDS BETWEEN SET #dnfbbglutebridge

(USE A DUMBBELL HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR
INSTEAD OF BB) USE COTTON BANDS ABOVE 3 SECONDS
KNEES

F1 BANDED 4 SETS OF 25 REPS E/L 45 SECONDS BETWEEN SET #dnfbandedkickbacks

KICKBACKS MEDIUM RESISTANCE BAND USE COTTON BANDS ABOVE
KNEES
 WEEK 2 - TUESDAY
BACKS / BIS / ABS

Set Exercise Sets & reps REST TIME HASHTAG

A1 DB REVERSE FLYS 4 SETS OF12 REPS 30 SECONDS BETWEEN SET #dnfdbreverseflys
LIGHT WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

B1 DB ROWS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbrowsalternative

ALTERNATIVE HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

C1 DB GOODMORNINGS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbgoodmornings

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

D1 DB ROWS 4 SETS OF 12 REPS E/A 30 SECONDS BETWEEN SET #dnfdbrows

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

E1 DB CURLS 4 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdbcurl

LIGHT WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

Set SETS Exercise Sets & reps REST TIME HASHTAG

A1 3 LEG RAISES AMRAP IN 45 SECS NONE MOVE TO A2 #dnflegraises

A2 3 PLANK IN & OUTS AMRAP IN 45 SECS NONE MOVE TO A3 #dnfplankinandouts

A3 3 BALL PASSES AMRAP IN 45 SECS NONE MOVE TO A4 #dnfballpasses

A4 3 PLANKS HOLD 60 SECS REST 90 SECONDS #dnfplanks

THEN START A1
AGAIN
 WEEK 2 - WEDNESDAY
GLUTES / HAMSTRINGS

ACTIVATION BEFORE WORKOUT

Set warm up Sets repS/TIME HASHTAG

A1 BANDED KICKBACKS 3 AMRAP 30 SECONDS E/L #dnfctbandsquat

A2 BANDED GLUTE BRIDGES 3 AMRAP 30 SECONDS #dnfbandedglutebridge

A3 CT BAND HIP THRUSTS 3 AMRAP 45 SECONDS #dnfctbandhipthrusts

Set Exercise Sets & reps REST TIME HASHTAG

A1 KB SWINGS 4 SETS OF12 REPS 30 SECONDS BETWEEN SET #dnfkbswings
HEAVY WEIGHT

B1 CT BAND DB HIP 4 SETS OF 12 REPS 60 SECONDS BETWEEN SET #dnfctbanddbthrust

THRUSTS HEAVY WEIGHT GO AS LOW AS POSSIBLE
1 & 1/4 You’ll do 1 rep bending past knees
and then a second 1/4 rep bending
right at the middle of your thigh.
These count as 1 REP.

C1 DB ROMANIAN 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbromaniandeadlifts

DEADLIFTS HEAVY WEIGHT COME DOWN SLOW AND
CONTROLLED

D1 DB SUMO DL 4 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfdbsumodl

LIGHT WEIGHT SLOW AND CONTROLLED
DON’T DROP WEIGHT BELOW KNEES

E1 DB LEG CURLS 4 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfdblegcurls

LIGHT WEIGHT MAKE SURE YOU’RE
DESCENDING SLOWLY

F1 DB ABDUCTIONS 4 SETS OF 25 REPS E/L 45 SECONDS BETWEEN SET #dnfdbabductions

LIGHT WEIGHT
 WEEK 2 - THURSDAY
TRIS / SHOULDERS / ABS

Set Exercise Sets & reps REST TIME HASHTAG

A1 SHOULDER TAPS 2 SETS OF 30 REPS 30 SECONDS BETWEEN SET #dnfshouldertaps
BODY WEIGHT

B1 DB LATERAL RAISES 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdblateralraises

LIGHT WEIGHT HOLD AT TOP FOR 2 SECS

C1 DB CURL INTO FRONT 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbcurlintofrontpress

PRESS MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

D1 DB TRICEP KICKBACKS 4 SETS OF 12 REPS E/A 30 SECONDS BETWEEN SET #dnfdbtricepskickbacks

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

E1 DB SKULL CRUSHERS 4 SETS OF 15 REPS E/A 30 SECONDS BETWEEN SET #dnfdbskullcrushers

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

F1 DIPS 3 SETS OF 30 REPS 30 SECONDS BETWEEN SET #dnfdips

BODY WEIGHT

Set SETS Exercise Sets & reps REST TIME HASHTAG

A1 3 RUSSIAN TWISTS AMRAP IN 45 SECS NONE MOVE TO A2 #dnfrussiantwists

A2 3 BALL PASSES AMRAP IN 45 SECS NONE MOVE TO A3 #dnfballpasses

A3 3 BICYCLES AMRAP IN 45 SECS NONE MOVE TO A4 #dnfbicycles

A4 3 PLANKS HOLD 60 SECS REST 90 SECONDS #dnfplanks

THEN START A1
AGAIN
 WEEK 2 - FRIDAY
GLUTES FOCUS

ACTIVATION BEFORE WORKOUT

Set warm up Sets repS/TIME HASHTAG

A1 BANDED FIRE HYDRANTS 3 AMRAP 30 SECONDS E/L #dnfbandedfirehydrants

A2 BANDED GLUTE BRIDGES 3 AMRAP 30 SECONDS #dnfbandedglutebridge

A3 BANDED KICKBACKS 3 AMRAP 45 SECONDS #dnfbandedkickbacks

Set Exercise Sets & reps REST TIME HASHTAG

A1 BANDED GLUTE 4 SETS OF12 REPS 30 SECONDS BETWEEN SET #dnfbbglutebridge
BRIDGES HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR
(USE A DUMBBELL USE COTTON BANDS ABOVE 3 SECONDS
INSTEAD OF BB) KNEES

B1 CT BAND DB HIP 4 SETS OF 12 REPS 60 SECONDS BETWEEN SET #dnfctbanddbthrust

THRUSTS HEAVY WEIGHT GO AS LOW AS POSSIBLE
1 & 1/4 You’ll do 1 rep bending past knees
and then a second 1/4 rep bending
right at the middle of your thigh.
These count as 1 REP.

C1 CT BAND DB FROG 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfctbanddbfrogpump

PUMPS MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR
3 SECONDS

D1 DB DEFICIT 4 SETS OF 20 REPS E/L 30 SECONDS BETWEEN SET #dnfdeficitdreverselunges

REVERSE LUNGES LIGHT WEIGHT SLOW AND CONTROLLED
DON’T DROP WEIGHT BELOW KNEES

E1 DB SPLIT SQUAT 4 SETS OF 15 REPS E/L 30 SECONDS BETWEEN SET #dnfdbsplitsquat

LIGHT WEIGHT MAKE SURE YOU’RE
DESCENDING SLOWLY

F1 DB SUMO DL 4 SETS OF 25 REPS E/L 45 SECONDS BETWEEN SET #dnfdbsumodl

LIGHT WEIGHT
 WEEK 2 - SATURDAY
HITT
COMPLETE THIS CIRCUIT 4 TIMES
Set SETS Exercise Sets & reps REST TIME HASHTAG
A1 4 JUMPING SPLIT AMRAP IN 45 SECS NONE MOVE TO A2 #dnfjumpingsplitsquat
SQUATS

A2 4 CT BAND WALLSIT HOLD 60 SECS NONE MOVE TO A3 #dnfjumpsquats

A3 4 LATERAL JUMPS AMRAP IN 45 SECS NONE MOVE TO A4 #dnflateraljumps

A4 4 PLANKS HOLD 60 SECS NONE MOVE TO A5 #dnfplanks

A5 4 JUMP SQUATS AMRAP IN 45 SECS REST 90 SECONDS #dnfjumpsquats

THEN START A1
AGAIN
 WEEK 3 - MONDAY
GLUTES / QUADS / HAMS
ACTIVATION BEFORE WORKOUT

Set warm up Sets repS/TIME HASHTAG

A1 CT BAND SQUAT 3 AMRAP 30 SECONDS #dnfctbandsquat

A2 BANDED KICKBACKS 3 AMRAP 30 SECONDS E/L #dnfbandedkickbacks

A3 SINGLE LEG HIP THRUSTS 3 AMRAP 45 SECONDS #dnfdbsingleleghipthrust

Set Exercise Sets & reps REST TIME HASHTAG

A1 JUMP SQUATS 4 SETS 20 REPS 45 SECONDS BETWEEN SET #dnfdbsumosquatintopulse
BODY WEIGHT BAND ABOVE KNEES

B1 DB SPLIT SQUAT 4 SETS OF 12 REPS E/L 60 SECONDS BETWEEN SET #dnfdbsplitsquat

1 & 1/4 HEAVY WEIGHT GO AS LOW AS POSSIBLE
You’ll do 1 rep bending past
knees and then a second 1/4 rep
bending right at the middle of
your thigh. These count as 1 REP.

C1 CT BAND DB HIP 1 1/4 4 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfctbanddbthrust

THRUSTS HEAVY WEIGHT HOLD & SQUEEZE AT TOP
USE COTTON BANDS ABOVE FOR 3 SECONDS
KNEES You’ll do 1 rep bending past
BOTH REPS = 1 REP knees and then a second 1/4 rep
bending right at the middle of
your thigh. These count as 1 REP.

D1 DB DEFICIT 4 SETS OF 12 REPS E/L 30 SECONDS BETWEEN SET #dnfdeficitdreverselunges

REVERSE LUNGES HEAVY WEIGHT SLOW AND CONTROLLED

E1 DB SINGLE LEG 4 SETS OF 20 REPS E/L 45 SECONDS BETWEEN SET #dnfdbsingleleghipthrust

HIP THRUSTS LIGHT WEIGHT

F1 CT BAND SEATED 4 SETS OF 25 REPS 45 SECONDS BETWEEN SET #dnfctbandseatedabductions

ABDUCTIONS
 WEEK 3 - TUESDAY
BACKS / BIS / ABS

Set Exercise Sets & reps REST TIME HASHTAG

A1 DB T BAR ALTERNATIVE 4 SETS OF12 REPS 30 SECONDS BETWEEN SET #tbarrowalternative
HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

B1 LONG BAND BENT 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #longbandbentoverrows

OVER ROWS HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

C1 DB GOODMORNINGS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbgoodmornings

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

D1 DB ROWS 4 SETS OF 12 REPS E/A 30 SECONDS BETWEEN SET #dnfdbrows

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

E1 DB CURLS 4 SETS OF 30 REPS 30 SECONDS BETWEEN SET #dnfdbcurl

LIGHT WEIGHT HOLD & SQUEEZE AT TOP FOR 1
SECS

Set SETS Exercise Sets & reps REST TIME HASHTAG

A1 3 SIDE PLANK AMRAP IN 45 SECS NONE MOVE TO A2 #dnfsideplank
EACH SIDE

A2 3 AB CROSS OVERS AMRAP IN 45 SECS NONE MOVE TO A3 #dnfabcrossovers

A3 3 BALL PASSES AMRAP IN 45 SECS NONE MOVE TO A4 #dnfballpasses

A4 3 PLANKS HOLD 60 SECS REST 90 SECONDS #dnfplanks

THEN START A1
AGAIN
 WEEK 3 - WEDNESDAY
GLUTES / HAMSTRINGS

ACTIVATION BEFORE WORKOUT

Set warm up Sets repS/TIME HASHTAG

A1 BANDED FROG PUMPS 3 AMRAP 30 SECONDS #dnfbandedfrogpumps

A2 BANDED GLUTE BRIDGES 3 AMRAP 30 SECONDS #dnfbandedglutebridge

A3 CT BAND HIP THRUSTS 3 AMRAP 45 SECONDS #dnfctbandhipthrusts

Set Exercise Sets & reps REST TIME HASHTAG

A1 BANDED FROG 4 SETS OF12 REPS 30 SECONDS BETWEEN SET #dnfbandedfrogpumps
PUMPS HEAVY WEIGHT USE A DB ABOVE HIPS

B1 CT BAND DB HIP 4 SETS OF 12 REPS 60 SECONDS BETWEEN SET #dnfctbanddbthrust

THRUSTS HEAVY WEIGHT GO AS LOW AS POSSIBLE
1 & 1/4 You’ll do 1 rep bending past knees
and then a second 1/4 rep bending
right at the middle of your thigh.
These count as 1 REP.

C1 DB ROMANIAN 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbromaniandeadlifts

DEADLIFTS HEAVY WEIGHT COME DOWN SLOW AND
CONTROLLED

D1 DB STEP UPS 4 SETS OF 20 REPS E/L 30 SECONDS BETWEEN SET #dnfdbstepups

LIGHT WEIGHT SLOW AND CONTROLLED
DON’T DROP WEIGHT BELOW KNEES

E1 DB LEG CURLS 4 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfdblegcurls

LIGHT WEIGHT MAKE SURE YOU’RE
DESCENDING SLOWLY

F1 DB ABDUCTIONS 4 SETS OF 25 REPS E/L 45 SECONDS BETWEEN SET #dnfdbabductions

LIGHT WEIGHT
 WEEK 3 - THURSDAY
TRIS / SHOULDERS / ABS

Set Exercise Sets & reps REST TIME HASHTAG

A1 DB UPRIGHT ROWS 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdbuprightrows
LIGHT WEIGHT HOLD AT TOP FOR 2 SECS

B1 DB LATERAL RAISES 4 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdblateralraises

LIGHT WEIGHT HOLD AT TOP FOR 2 SECS

C1 DB SHOULDER PRESS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbshoulderpress

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

D1 DB TRICEP KICKBACKS 4 SETS OF 12 REPS E/A 30 SECONDS BETWEEN SET #dnfdbtricepskickbacks

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

E1 DB SKULL CRUSHERS 4 SETS OF 15 REPS E/A 30 SECONDS BETWEEN SET #dnfdbskullcrushers

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

F1 WEIGHED DIPS 3 SETS OF 30 REPS 30 SECONDS BETWEEN SET #dnfdips

BODY WEIGHT USE A DUMBBELL AND REST IT
ON YOUR LAP FOR ADDED
WEIGHT

Set SETS Exercise Sets & reps REST TIME HASHTAG

A1 3 SHOULDER TAPS AMRAP IN 45 SECS NONE MOVE TO A2 #dnfshouldertaps

A2 3 BALL PASSES AMRAP IN 45 SECS NONE MOVE TO A3 #dnfballpasses

A3 3 DB DEAD BUGS AMRAP IN 45 SECS NONE MOVE TO A4 #dnfdbdeadbugs

A4 3 PLANKS HOLD 60 SECS REST 90 SECONDS #dnfplanks

THEN START A1
AGAIN
 WEEK 3 - FRIDAY
GLUTES FOCUS

ACTIVATION BEFORE WORKOUT

Set warm up Sets repS/TIME HASHTAG
A1 BANDED FIRE HYDRANTS 3 AMRAP 30 SECONDS E/L #dnfbandedfirehydrants

A2 BANDED GLUTE BRIDGES 3 AMRAP 30 SECONDS #dnfbandedglutebridge

A3 CT BAND SEATED 3 AMRAP 45 SECONDS #dnfctbandseatedabducti

ABDUCTIONS ons

Set Exercise Sets & reps REST TIME HASHTAG

A1 BANDED GLUTE 4 SETS OF12 REPS 30 SECONDS BETWEEN SET #dnfbbglutebridge
BRIDGES INTO HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR
ABDUCTION USE COTTON BANDS ABOVE 3 SECONDS AND PERFORM AN
(USE A DUMBBELL KNEES ABDUCTION BY PUSHING
INSTEAD OF BB) YOUR KNEES OUT

B1 CT BAND DB HIP 4 SETS OF 12 REPS 60 SECONDS BETWEEN SET #dnfctbanddbthrust

THRUSTS HEAVY WEIGHT GO AS LOW AS POSSIBLE
1 & 1/4 You’ll do 1 rep bending past knees
and then a second 1/4 rep bending
right at the middle of your thigh.
These count as 1 REP.

C1 CT BAND DB FROG 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfctbanddbfrogpump

PUMPS MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR
3 SECONDS

D1 DB CURTSY LUNGE 4 SETS OF 12 REPS E/L 30 SECONDS BETWEEN SET #dnfdbcurtsylungesintosquat

INTO SQUAT LIGHT WEIGHT ALL THREE MOVEMENTS
EQUAL 1 REP

E1 DB SPLIT SQUAT 4 SETS OF 15 REPS E/L 30 SECONDS BETWEEN SET #dnfdbsplitsquat

LIGHT WEIGHT MAKE SURE YOU’RE
DESCENDING SLOWLY

F1 DB SUMO DL 4 SETS OF 25 REPS E/L 45 SECONDS BETWEEN SET #dnfdbsumodl

LIGHT WEIGHT
 WEEK 3 - SATURDAY
HITT & ABS
CARDIO CIRCUIT - COMPLETE THIS CIRCUIT 4 TIMES

Set SETS Exercise Sets & reps REST TIME HASHTAG

A1 4 PLANK IN & OUTS AMRAP IN 45 SECS NONE MOVE TO A2 #dnfplankinandouts

A2 4 CT BAND WALLSIT HOLD 60 SECS NONE MOVE TO A3 #dnfjumpsquats

A3 4 LATERAL JUMPS AMRAP IN 45 SECS NONE MOVE TO A4 #dnflateraljumps

A4 4 V UPS HOLD 60 SECS NONE MOVE TO A5 #dnfvups

A5 4 JUMP SQUATS AMRAP IN 45 SECS NONE MOVE TO A6 #dnfjumpsquats

A6 4 CRAB WALKS AMRAP IN 45 SECS REST 90 SECONDS #dnfcrabwalks

THEN START A1
AGAIN

ABS
Set SETS Exercise Sets & reps REST TIME HASHTAG
A1 4 SHOULDER TAPS AMRAP IN 45 SECS NONE MOVE TO A2 #dnfshouldertaps

A2 4 BALL PASSES AMRAP IN 45 SECS NONE MOVE TO A3 #dnfballpasses

A3 4 DB DEAD BUGS AMRAP IN 45 SECS NONE MOVE TO A4 #dnfdbdeadbugs

A4 4 TOE TOUCHES HOLD 60 SECS REST 90 SECONDS #dnftoetouches

THEN START A1
AGAIN
 WEEK 4 - MONDAY
GLUTES / QUADS / HAMS

ACTIVATION BEFORE WORKOUT

Set warm up Sets repS/TIME HASHTAG

A1 CT BAND SQUAT 3 AMRAP 30 SECONDS #dnfctbandsquat

A2 BANDED FROG PUMPS 3 AMRAP 30 SECONDS #dnfbandedfrogpumps

A3 SINGLE LEG HIP THRUSTS 3 AMRAP 45 SECONDS #dnfdbsingleleghipthrust

Set Exercise Sets & reps REST TIME HASHTAG

A1 DB GOBLET 4 SETS 20 REPS 45 SECONDS BETWEEN SET #dnfdbgobletsquat
SQUATS HEAVY WEIGHT BAND ABOVE KNEES

B1 DB SPLIT SQUAT 4 SETS OF 12 REPS E/L 60 SECONDS BETWEEN SET #dnfdbsplitsquat

1 & 1/4 HEAVY WEIGHT GO AS LOW AS POSSIBLE
You’ll do 1 rep bending past
knees and then a second 1/4 rep
bending right at the middle of
your thigh. These count as 1 REP.

C1 CT BAND DB HIP 1 1/4 4 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfctbanddbthrust

THRUSTS HEAVY WEIGHT HOLD & SQUEEZE AT TOP
USE COTTON BANDS ABOVE FOR 3 SECONDS
KNEES You’ll do 1 rep bending past
BOTH REPS = 1 REP knees and then a second 1/4 rep
bending right at the middle of
your thigh. These count as 1 REP.

D1 DB DEFICIT 4 SETS OF 12 REPS E/L 30 SECONDS BETWEEN SET #dnfdeficitdreverselunges

REVERSE LUNGES HEAVY WEIGHT SLOW AND CONTROLLED

E1 DB SINGLE LEG 4 SETS OF 20 REPS E/L 45 SECONDS BETWEEN SET #dnfdbsingleleghipthrust

HIP THRUSTS LIGHT WEIGHT

F1 DB ABDUCTIONS 4 SETS OF 25 REPS 45 SECONDS BETWEEN SET #dnfdbabductions

 WEEK 4 - TUESDAY
BACKS / BIS / ABS

Set Exercise Sets & reps REST TIME HASHTAG

A1 DB T BAR ALTERNATIVE 4 SETS OF12 REPS 30 SECONDS BETWEEN SET #tbarrowalternative
HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

B1 ASSISTED RENEGADE 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfassistedrenegaderows

ROWS BODY WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

C1 DB GOODMORNINGS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbgoodmornings

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

D1 DB ROWS 4 SETS OF 12 REPS E/A 30 SECONDS BETWEEN SET #dnfdbrows

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

E1 DB CURLS 4 SETS OF 30 REPS 30 SECONDS BETWEEN SET #dnfdbcurl

LIGHT WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

Set SETS Exercise Sets & reps REST TIME HASHTAG

A1 3 V UPS AMRAP IN 45 SECS NONE MOVE TO A2 #dnfvups
EACH SIDE

A2 3 BURPEES AMRAP IN 45 SECS NONE MOVE TO A3 #dnfburpees

A3 3 BALL PASSES AMRAP IN 45 SECS NONE MOVE TO A4 #dnfballpasses

A4 3 PLANKS HOLD 60 SECS REST 90 SECONDS #dnfplanks

THEN START A1
AGAIN
 WEEK 4 - WEDNESDAY
GLUTES / HAMSTRINGS

ACTIVATION BEFORE WORKOUT

Set warm up Sets repS/TIME HASHTAG
A1 CT BAND BENCH FROG 3 AMRAP 30 SECONDS #dnfctbandbenchfrogpu
PUMPS mps
A2 BANDED CLAMS 3 AMRAP 30 SECONDS #dnfbandedclams

A3 CT BAND HIP THRUSTS 3 AMRAP 45 SECONDS #dnfctbandhipthrusts

Set Exercise Sets & reps REST TIME HASHTAG

A1 DB SUMO DL 4 SETS OF12 REPS 30 SECONDS BETWEEN SET #dnfdbsumodl
HEAVY WEIGHT USE A DB ABOVE HIPS

B1 CT BAND DB HIP 4 SETS OF 12 REPS 60 SECONDS BETWEEN SET #dnfctbanddbthrust

THRUSTS HEAVY WEIGHT GO AS LOW AS POSSIBLE
1 & 1/4 You’ll do 1 rep bending past knees
and then a second 1/4 rep bending
right at the middle of your thigh.
These count as 1 REP.

C1 DB ROMANIAN 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbromaniandeadlifts

DEADLIFTS HEAVY WEIGHT COME DOWN SLOW AND
CONTROLLED

D1 DB STEP UPS 4 SETS OF 20 REPS E/L 30 SECONDS BETWEEN SET #dnfdbstepups

LIGHT WEIGHT SLOW AND CONTROLLED
DON’T DROP WEIGHT BELOW KNEES

E1 DB LEG CURLS 4 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfdblegcurls

LIGHT WEIGHT MAKE SURE YOU’RE
DESCENDING SLOWLY

F1 DB DONKEY KICKS 4 SETS OF 25 REPS E/L 45 SECONDS BETWEEN SET #dnfdbdonkeykicks

LIGHT WEIGHT
 WEEK 4 - THURSDAY
TRIS / SHOULDERS / ABS

Set Exercise Sets & reps REST TIME HASHTAG

A1 DB ARNOLD PRESS 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdbarnoldpress
LIGHT WEIGHT HOLD AT TOP FOR 2 SECS

B1 DB LATERAL RAISES 4 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdblateralraises

LIGHT WEIGHT HOLD AT TOP FOR 2 SECS

C1 DB SHOULDER PRESS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbshoulderpress

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

D1 DB TRICEP KICKBACKS 4 SETS OF 12 REPS E/A 30 SECONDS BETWEEN SET #dnfdbtricepskickbacks

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

E1 DB SKULL CRUSHERS 4 SETS OF 15 REPS E/A 30 SECONDS BETWEEN SET #dnfdbskullcrushers

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

F1 WEIGHED DIPS 4 SETS OF 30 REPS 30 SECONDS BETWEEN SET #dnfdips

BODY WEIGHT USE A DUMBBELL AND REST IT
ON YOUR LAP FOR ADDED
WEIGHT

Set SETS Exercise Sets & reps REST TIME HASHTAG

A1 3 SHOULDER TAPS AMRAP IN 45 SECS NONE MOVE TO A2 #dnfshouldertaps

A2 3 RUSSIAN TWISTS AMRAP IN 45 SECS NONE MOVE TO A3 #dnfrussiantwists

A3 3 DB DEAD BUGS AMRAP IN 45 SECS NONE MOVE TO A4 #dnfdbdeadbugs

A4 3 PLANKS HOLD 60 SECS REST 90 SECONDS #dnfplanks

THEN START A1
AGAIN
 WEEK 4 - FRIDAY
GLUTES FOCUS

ACTIVATION BEFORE WORKOUT

Set warm up Sets repS/TIME HASHTAG
A1 BANDED REVERSE 3 AMRAP 30 SECONDS E/L #dnfbandedreverselunge
LUNGE KICKBACKS kickbacks
A2 BANDED GLUTE BRIDGES 3 AMRAP 30 SECONDS #dnfbandedglutebridge

A3 CT BAND SEATED 3 AMRAP 45 SECONDS #dnfctbandseatedabducti

ABDUCTIONS ons

Set Exercise Sets & reps REST TIME HASHTAG

A1 BANDED GLUTE 4 SETS OF 15 REPS 60 SECONDS BETWEEN SET #dnfbbglutebridge
BRIDGES HEAVY WEIGHT You’ll do 1 rep bending past knees
1 & 1/4 and then a second 1/4 rep bending
right at the middle of your thigh.
These count as 1 REP.

B1 CT BAND DB HIP 4 SETS OF 15 REPS 60 SECONDS BETWEEN SET #dnfctbanddbthrust

THRUSTS HEAVY WEIGHT You’ll do 1 rep bending past knees
1 & 1/4 and then a second 1/4 rep bending
right at the middle of your thigh.
These count as 1 REP.

C1 CT BAND DB FROG 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfctbanddbfrogpump

PUMPS MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR
3 SECONDS

D1 BANDED LATERAL 4 SETS OF 12 REPS E/L 30 SECONDS BETWEEN SET #dnfbandedlateralwalks

WALKS LIGHT WEIGHT ALL THREE MOVEMENTS
EQUAL 1 REP

E1 DB SPLIT SQUAT 4 SETS OF 15 REPS E/L 30 SECONDS BETWEEN SET #dnfdbsplitsquat

LIGHT WEIGHT MAKE SURE YOU’RE
DESCENDING SLOWLY

F1 DB SUMO DL 4 SETS OF 25 REPS E/L 45 SECONDS BETWEEN SET #dnfdbsumodl

LIGHT WEIGHT
 WEEK 4- SATURDAY
HITT & ABS
CARDIO CIRCUIT - COMPLETE THIS CIRCUIT 4 TIMES

Set SETS Exercise Sets & reps REST TIME HASHTAG

A1 4 DIPS AMRAP IN 45 SECS NONE MOVE TO A2 #dnfdips

A2 4 LUNGE JUMPS HOLD 60 SECS NONE MOVE TO A3 #dnflungejumps

A3 4 LATERAL JUMPS AMRAP IN 45 SECS NONE MOVE TO A4 #dnflateraljumps

A4 4 V UPS HOLD 60 SECS NONE MOVE TO A5 #dnfvups

A5 4 JUMP SQUATS AMRAP IN 45 SECS NONE MOVE TO A6 #dnfjumpsquats

A6 4 STAR JUMPS AMRAP IN 45 SECS REST 90 SECONDS #dnfstarjumps

THEN START A1
AGAIN

ABS

Set SETS Exercise Sets & reps REST TIME HASHTAG

A1 4 SHOULDER TAPS AMRAP IN 45 SECS NONE MOVE TO A2 #dnfshouldertaps

A2 4 BALL PASSES AMRAP IN 45 SECS NONE MOVE TO A3 #dnfballpasses

A3 4 DB DEAD BUGS AMRAP IN 45 SECS NONE MOVE TO A4 #dnfdbdeadbugs

A4 4 TOE TOUCHES HOLD 60 SECS REST 90 SECONDS #dnftoetouches

THEN START A1
AGAIN
 WEEK 5 - MONDAY
GLUTES / QUADS / HAMS
ACTIVATION BEFORE WORKOUT

Set warm up Sets repS/TIME HASHTAG

A1 JUMP SQUATS 3 AMRAP 30 SECONDS #dnfjumpsquats

A2 BANDED FROG PUMPS 3 AMRAP 30 SECONDS #dnfbandedfrogpumps

A3 SINGLE LEG HIP THRUSTS 3 AMRAP 45 SECONDS #dnfdbsingleleghipthrust

Set Exercise Sets & reps REST TIME HASHTAG

A1 DB CURTSY 4 SETS 20 REPS 45 SECONDS BETWEEN SET #dnfdbcurtsylungesintosquat
LUNGE INTO LIGHT WEIGHT BAND ABOVE KNEES
SQUAT

B1 DB SPLIT SQUAT 4 SETS OF 12 REPS E/L 60 SECONDS BETWEEN SET #dnfdbsplitsquat

1 & 1/4 HEAVY WEIGHT GO AS LOW AS POSSIBLE
You’ll do 1 rep bending past
knees and then a second 1/4 rep
bending right at the middle of
your thigh. These count as 1 REP.

C1 CT BAND DB HIP 1 1/4 4 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfctbanddbthrust

THRUSTS HEAVY WEIGHT HOLD & SQUEEZE AT TOP
USE COTTON BANDS ABOVE FOR 3 SECONDS
KNEES You’ll do 1 rep bending past
BOTH REPS = 1 REP knees and then a second 1/4 rep
bending right at the middle of
your thigh. These count as 1 REP.

D1 DB DEFICIT 4 SETS OF 12 REPS E/L 30 SECONDS BETWEEN SET #dnfdeficitdreverselunges

REVERSE LUNGES HEAVY WEIGHT SLOW AND CONTROLLED

E1 DB SINGLE LEG 4 SETS OF 20 REPS E/L 45 SECONDS BETWEEN SET #dnfdbsingleleghipthrust

HIP THRUSTS LIGHT WEIGHT

F1 DB STEP UPS 4 SETS OF 12 REPS E/L 45 SECONDS BETWEEN SET #dnfdbstepups

HEAVY WEIGHT
 WEEK 5 - TUESDAY
BACKS / BIS / ABS

Set Exercise Sets & reps REST TIME HASHTAG

A1 TRICEP PUSHUP 4 SETS OF12 REPS 30 SECONDS BETWEEN SET #dnftriceppushups
HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

B1 ASSISTED RENEGADE 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfassistedrenegaderows

ROWS BODY WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

C1 DB GOODMORNINGS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbgoodmornings

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

D1 DB ROWS 4 SETS OF 12 REPS E/A 30 SECONDS BETWEEN SET #dnfdbrows

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

E1 DB CURL INTO FRONT 4 SETS OF 30 REPS 30 SECONDS BETWEEN SET #dnfdbcurlintofrontpress

PRESS LIGHT WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

Set SETS Exercise Sets & reps REST TIME HASHTAG

A1 3 V UPS AMRAP IN 45 SECS NONE MOVE TO A2 #dnfvups
EACH SIDE

A2 3 LEG RAISES AMRAP IN 45 SECS NONE MOVE TO A3 #dnflegraises

A3 3 BALL PASSES AMRAP IN 45 SECS NONE MOVE TO A4 #dnfballpasses

A4 3 PLANKS HOLD 60 SECS REST 90 SECONDS #dnfplanks

THEN START A1
AGAIN
 WEEK 5 - WEDNESDAY
GLUTES / HAMSTRINGS

ACTIVATION BEFORE WORKOUT

Set warm up Sets repS/TIME HASHTAG
A1 BANDED REVERSE 3 AMRAP 30 SECONDS E/L #dnfbandedreverselunge
LUNGE KICKBACKS kickbacks
A2 BANDED CLAMS 3 AMRAP 30 SECONDS #dnfbandedclams

A3 BANDED FROG PUMPS 3 AMRAP 45 SECONDS #dnfbandedfrogpumps

Set Exercise Sets & reps REST TIME HASHTAG

A1 DB ROMANIAN 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbromaniandeadlifts
DEADLIFTS HEAVY WEIGHT DECEND FOR 3 SECONDS GO
UP IN 1 0 HOLD AT TOP

B1 CT BAND DB HIP 4 SETS OF 15+ REPS 60 SECONDS BETWEEN SET #dnfctbanddbthrust

THRUSTS HEAVY WEIGHT GO AS LOW AS POSSIBLE
1 & 1/4 You’ll do 1 rep bending past knees
and then a second 1/4 rep bending
right at the middle of your thigh.
These count as 1 REP.

C1 DB WALKING 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbwalkinglunges

LUNGES LIGHT WEIGHT COME DOWN SLOW AND
CONTROLLED

D1 DB STEP UPS 4 SETS OF 20 REPS E/L 30 SECONDS BETWEEN SET #dnfdbstepups

LIGHT WEIGHT SLOW AND CONTROLLED
DON’T DROP WEIGHT BELOW KNEES

E1 DB LEG CURLS 4 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfdblegcurls

LIGHT WEIGHT MAKE SURE YOU’RE
DESCENDING SLOWLY

F1 CT BAND SEATED 4 SETS OF 25 REPS 45 SECONDS BETWEEN SET #dnfctbandseatedabductions

ABDUCTIONS HEAVY BAND
 WEEK 5 - THURSDAY
TRIS / SHOULDERS / ABS

Set Exercise Sets & reps REST TIME HASHTAG

A1 DB ARNOLD PRESS 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdbarnoldpress
LIGHT WEIGHT HOLD AT TOP FOR 2 SECS

B1 DB LATERAL RAISE 4 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdblateralraiseholds

HOLDS LIGHT WEIGHT HOLD AT TOP FOR 2 SECS

C1 DB SHOULDER PRESS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbshoulderpress

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

D1 DB TRICEP KICKBACKS 4 SETS OF 12 REPS E/A 30 SECONDS BETWEEN SET #dnfdbtricepskickbacks

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

E1 DB OVERHEAD TRICEP 4 SETS OF 15 REPS E/A 30 SECONDS BETWEEN SET #dnfdboverheadtricepextensio

EXTENSION MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2 n
SECS

F1 WEIGHED DIPS 4 SETS OF 30 REPS 30 SECONDS BETWEEN SET #dnfdips

BODY WEIGHT USE A DUMBBELL AND REST IT
ON YOUR LAP FOR ADDED
WEIGHT

Set SETS Exercise Sets & reps REST TIME HASHTAG

A1 3 SHOULDER TAPS AMRAP IN 45 SECS NONE MOVE TO A2 #dnfshouldertaps

A2 3 TRICEP PUSHUP AMRAP IN 45 SECS NONE MOVE TO A3 #dnftriceppushups

A3 3 SIDE PLANK AMRAP IN 45 SECS E/S NONE MOVE TO A4 #dnfsideplank

A4 3 PLANKS HOLD 60 SECS REST 90 SECONDS #dnfplanks

THEN START A1
AGAIN
 WEEK 5 - FRIDAY
GLUTES FOCUS

Set warm up Sets repS/TIME HASHTAG

A1 BANDED LATERAL WALKS 3 AMRAP 30 SECONDS E/L #dnfbandedlateralwalks

A2 BANDED DONKEY KICKS 3 AMRAP 30 SECONDS #bandeddonkeykicks

A3 BANDED GLUTE BRIDGE 3 AMRAP 45 SECONDS #dnfbandedglutebridge

ACTIVATION BEFORE WORKOUT

Set Exercise Sets & reps REST TIME HASHTAG

A1 BANDED GLUTE 4 SETS OF 15 REPS 60 SECONDS BETWEEN SET #dnfbbglutebridge
BRIDGES HEAVY WEIGHT You’ll do 1 rep bending past knees
1 & 1/4 **PLACE BAND ON and then a second 1/4 rep bending
right at the middle of your thigh.
ANKLES**
These count as 1 REP.

B1 CT BAND DB HIP 4 SETS OF 15 REPS 60 SECONDS BETWEEN SET #dnfctbanddbthrust

THRUSTS HEAVY WEIGHT You’ll do 1 rep bending past knees
1 & 1/4 **PLACE BAND ON and then a second 1/4 rep bending
right at the middle of your thigh.
ANKLES**
These count as 1 REP.

C1 CT BAND DB FROG 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfctbanddbfrogpump

PUMPS MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR
3 SECONDS

D1 BANDED DONKEY 4 SETS OF 12 REPS E/L 30 SECONDS BETWEEN SET #bandeddonkeykicks

KICKS LIGHT WEIGHT ALL THREE MOVEMENTS
EQUAL 1 REP

E1 DB SPLIT SQUAT 4 SETS OF 15 REPS E/L 30 SECONDS BETWEEN SET #dnfdbsplitsquat

LIGHT WEIGHT MAKE SURE YOU’RE
DESCENDING SLOWLY

F1 DB SUMO DL 4 SETS OF 25 REPS E/L 45 SECONDS BETWEEN SET #dnfdbsumodl

LIGHT WEIGHT
 WEEK 5 - SATURDAY
HITT & ABS

Set SETS Exercise Sets & reps REST TIME HASHTAG

A1 4 PLANK IN & OUTS AMRAP IN 45 SECS NONE MOVE TO A2 #dnfplankinandouts

A2 4 LUNGE JUMPS HOLD 60 SECS NONE MOVE TO A3 #dnflungejumps

A3 4 KB SWINGS AMRAP IN 45 SECS NONE MOVE TO A4 #dnfkbswings

A4 4 JUMPING SPLIT HOLD 60 SECS NONE MOVE TO A5 #dnfjumpingsplitsquat

SQUATS

A5 4 JUMP SQUATS AMRAP IN 45 SECS NONE MOVE TO A6 #dnfjumpsquats

A6 4 CT BAND SEATED AMRAP IN 45 SECS REST 90 SECONDS #dnfctbandseatedabductio

ABDUCTIONS THEN START A1 ns
AGAIN

CARDIO CIRCUIT - COMPLETE THIS CIRCUIT 4 TIMES

ABS
Set SETS Exercise Sets & reps REST TIME HASHTAG
A1 3 AB CROSS OVERS AMRAP IN 45 SECS NONE MOVE TO A2 #dnfabcrossovers
EACH SIDE

A2 3 BURPEES AMRAP IN 45 SECS NONE MOVE TO A3 #dnfburpees

A3 3 BALL PASSES AMRAP IN 45 SECS NONE MOVE TO A4 #dnfballpasses

A4 3 PLANKS HOLD 60 SECS REST 90 SECONDS #dnfplanks

THEN START A1
AGAIN
 WEEK 6 - MONDAY
GLUTES / QUADS / HAMS
ACTIVATION BEFORE WORKOUT

Set warm up Sets repS/TIME HASHTAG

A1 JUMP SQUATS 3 AMRAP 30 SECONDS #dnfjumpsquats

Set Exercise Sets & reps REST TIME HASHTAG

A1 DB GOBLET 4 SETS 20 REPS 30 SECONDS BETWEEN SET #dnfdbgobletsquat
SQUATS LIGHT WEIGHT BAND ABOVE KNEES

B1 DB SPLIT SQUAT 4 SETS OF 15 REPS E/L 60 SECONDS BETWEEN SET #dnfdbsplitsquat

1 & 1/4 HEAVY WEIGHT GO AS LOW AS POSSIBLE
You’ll do 1 rep bending past knees
and then a second 1/4 rep bending
right at the middle of your thigh.
These count as 1 REP.

C1 CT BAND DB HIP 1 1/4 4 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfctbanddbthrust

THRUSTS HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR 3
USE COTTON BANDS ABOVE SECONDS
KNEES You’ll do 1 rep bending past knees
BOTH REPS = 1 REP and then a second 1/4 rep bending
right at the middle of your thigh.
These count as 1 REP.

D1 DB WALKING 4 SETS OF 12 REPS E/L 30 SECONDS BETWEEN SET #dnfdbwalkinglunges

LUNGES HEAVY WEIGHT SLOW AND CONTROLLED

E1 DB SINGLE LEG 4 SETS OF 20 REPS E/L 45 SECONDS BETWEEN SET #dnfdbsingleleghipthr

HIP THRUSTS LIGHT WEIGHT ust

F1 DB STEP UPS 4 SETS OF 12 REPS E/L 45 SECONDS BETWEEN SET #dnfdbstepups

HEAVY WEIGHT
 WEEK 6 - TUESDAY
BACKS / BIS / ABS / HIT

Set Exercise Sets & reps REST TIME HASHTAG

A1 TRICEP PUSHUP 4 SETS OF12 REPS 30 SECONDS BETWEEN SET #dnftriceppushups
HEAVY WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

B1 ASSISTED RENEGADE 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfassistedrenegaderows

ROWS BODY WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

C1 DB GOODMORNINGS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbgoodmornings

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

D1 DB ROWS 4 SETS OF 12 REPS E/A 30 SECONDS BETWEEN SET #dnfdbrows

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

E1 DB HAMMER CURLS 4 SETS OF 30 REPS 30 SECONDS BETWEEN SET #dnfdbhammercurls

LIGHT WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

Set SETS Exercise Sets & reps REST TIME HASHTAG

A1 3 AB CROSS OVERS AMRAP IN 45 SECS NONE MOVE TO A2 #dnfabcrossovers
EACH SIDE

A2 3 BICYCLES AMRAP IN 45 SECS NONE MOVE TO A3 #dnfbicycles

A3 3 BALL PASSES AMRAP IN 45 SECS NONE MOVE TO A4 #dnfballpasses

A4 3 PLANKS HOLD 60 SECS NONE MOVE TO A5 #dnfplanks

A5 3 JUMP SQUATS AMRAP IN 45 SECS REST 90 SECONDS #dnfjumpsquats

THEN START A1
AGAIN
 WEEK 5 - WEDNESDAY
GLUTES / HAMSTRINGS
ACTIVATION BEFORE WORKOUT

Set warm up Sets repS/TIME HASHTAG

A1 CT BAND SEATED 3 AMRAP 30 SECONDS E/L #dnfctbandseatedabducti
ABDUCTIONS ons
A2 BANDED CLAMS 3 AMRAP 30 SECONDS #dnfbandedclams

A3 BANDED FROG PUMPS 3 AMRAP 45 SECONDS #dnfbandedfrogpumps

Set Exercise Sets & reps REST TIME HASHTAG

A1 DB ROMANIAN 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbromaniandeadlifts
DEADLIFTS HEAVY WEIGHT DECEND FOR 3 SECONDS GO
UP IN 1 HOLD AT TOP 3 SECS

B1 CT BAND DB HIP 4 SETS OF 15+ REPS 60 SECONDS BETWEEN SET #dnfctbanddbthrust

THRUSTS HEAVY WEIGHT GO AS LOW AS POSSIBLE
1 & 1/4 You’ll do 1 rep bending past knees
and then a second 1/4 rep bending
right at the middle of your thigh.
These count as 1 REP.

C1 BB GLUTE BRIDGE 4 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfbbglutebridge

(USE A DB OF KB) LIGHT WEIGHT DECEND FOR 3 SECONDS GO
UP IN 1 HOLD AT TOP 3 SECS

D1 DB STAGG STANCE 4 SETS OF 20 REPS E/L 30 SECONDS BETWEEN SET #dnfdbstaggeredstancedeadlift

DL LIGHT WEIGHT SLOW AND CONTROLLED
DON’T DROP WEIGHT BELOW KNEES

E1 DB LEG CURLS 4 SETS OF 20 REPS 30 SECONDS BETWEEN SET #dnfdblegcurls

LIGHT WEIGHT MAKE SURE YOU’RE
DESCENDING SLOWLY

F1 CT BAND SEATED 4 SETS OF 25 REPS 45 SECONDS BETWEEN SET #dnfctbandseatedabductions

ABDUCTIONS HEAVY BAND
 WEEK 6 - THURSDAY
TRIS / SHOULDERS / ABS / HITT

Set Exercise Sets & reps REST TIME HASHTAG

A1 DB ARNOLD PRESS 3 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdbarnoldpress
LIGHT WEIGHT HOLD AT TOP FOR 2 SECS

B1 DB LATERAL RAISE 4 SETS OF 15 REPS 30 SECONDS BETWEEN SET #dnfdblateralraiseholds

HOLDS LIGHT WEIGHT HOLD AT TOP FOR 2 SECS

C1 DB SHOULDER PRESS 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfdbshoulderpress

1 1/4 reps MEDIUM WEIGHT You’ll do 1 rep bending past
knees and then a second 1/4
rep bending right at the middle
of your thigh. These count as 1
REP.

D1 DB TRICEP KICKBACKS 4 SETS OF 12 REPS E/A 30 SECONDS BETWEEN SET #dnfdbtricepskickbacks

MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2
SECS

E1 DB OVERHEAD TRICEP 4 SETS OF 15 REPS E/A 30 SECONDS BETWEEN SET #dnfdboverheadtricepextensio

EXTENSION MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR 2 n
SECS

F1 WEIGHED DIPS 4 SETS OF 30 REPS 30 SECONDS BETWEEN SET #dnfdips

BODY WEIGHT USE A DUMBBELL AND REST IT
ON YOUR LAP FOR ADDED
WEIGHT

Set SETS Exercise Sets & reps REST TIME HASHTAG

A1 3 SHOULDER TAPS AMRAP IN 45 SECS NONE MOVE TO A2 #dnfshouldertaps

A2 3 TRICEP PUSHUP AMRAP IN 45 SECS NONE MOVE TO A3 #dnftriceppushups

A3 3 SIDE PLANK AMRAP IN 45 SECS E/S NONE MOVE TO A4 #dnfsideplank

A4 3 PLANKS HOLD 60 SECS NONE MOVE TO A5 #dnfplanks

A5 3 LUNGE JUMPS AMRAP IN 45 SECS REST 90 SECONDS #dnflungejumps

THEN START A1
AGAIN
 WEEK 6 - FRIDAY
GLUTES FOCUS

Set warm up Sets repS/TIME HASHTAG

A1 BANDED LATERAL WALKS 3 AMRAP 30 SECONDS E/L #dnfbandedlateralwalks

A2 BANDED DONKEY KICKS 3 AMRAP 30 SECONDS #bandeddonkeykicks

A3 BANDED GLUTE BRIDGE 3 AMRAP 45 SECONDS #dnfbandedglutebridge

ACTIVATION BEFORE WORKOUT

Set Exercise Sets & reps REST TIME HASHTAG

A1 BANDED GLUTE 4 SETS OF 15 REPS 60 SECONDS BETWEEN SET #dnfbbglutebridge
BRIDGES HEAVY WEIGHT You’ll do 1 rep bending past knees
1 & 1/4 **PLACE BAND ON and then a second 1/4 rep bending
right at the middle of your thigh.
ANKLES**
These count as 1 REP.

B1 CT BAND DB HIP 4 SETS OF 15 REPS 60 SECONDS BETWEEN SET #dnfctbanddbthrust

THRUSTS HEAVY WEIGHT You’ll do 1 rep bending past knees
1 & 1/4 **PLACE BAND ON and then a second 1/4 rep bending
right at the middle of your thigh.
ANKLES**
These count as 1 REP.

C1 CT BAND DB FROG 4 SETS OF 12 REPS 30 SECONDS BETWEEN SET #dnfctbanddbfrogpump

PUMPS MEDIUM WEIGHT HOLD & SQUEEZE AT TOP FOR
3 SECONDS

D1 DB ABDUCTIONS 4 SETS OF 12 REPS E/L 30 SECONDS BETWEEN SET #dnfdbabductions

LIGHT WEIGHT HOLD & SQUEEZE AT TOP FOR
3 SECONDS

E1 DB SPLIT SQUAT 4 SETS OF 15 REPS E/L 30 SECONDS BETWEEN SET #dnfdbsplitsquat

1 & 1/4 LIGHT WEIGHT HOLD & SQUEEZE AT TOP FOR
3 SECONDS

F1 DB SUMO DL 4 SETS OF 25 REPS E/L 30 SECONDS BETWEEN SET #dnfdbsumodl

LIGHT WEIGHT HOLD & SQUEEZE AT TOP FOR
3 SECONDS
 WEEK 6 - SATURDAY
HITT & ABS
CARDIO CIRCUIT - COMPLETE THIS CIRCUIT 4 TIMES

Set SETS Exercise Sets & reps REST TIME HASHTAG

A1 4 DIPS AMRAP IN 45 SECS NONE MOVE TO A2 #dnfdips

A2 4 LUNGE JUMPS HOLD 60 SECS NONE MOVE TO A3 #dnflungejumps

A3 4 LATERAL JUMPS AMRAP IN 45 SECS NONE MOVE TO A4 #dnflateraljumps

A4 4 V UPS HOLD 60 SECS NONE MOVE TO A5 #dnfvups

A5 4 JUMP SQUATS AMRAP IN 45 SECS NONE MOVE TO A6 #dnfjumpsquats

A6 4 STAR JUMPS AMRAP IN 45 SECS REST 90 SECONDS #dnfstarjumps

THEN START A1
AGAIN

ABS

Set SETS Exercise Sets & reps REST TIME HASHTAG

A1 4 SHOULDER TAPS AMRAP IN 45 SECS NONE MOVE TO A2 #dnfshouldertaps

A2 4 BALL PASSES AMRAP IN 45 SECS NONE MOVE TO A3 #dnfballpasses

A3 4 DB DEAD BUGS AMRAP IN 45 SECS NONE MOVE TO A4 #dnfdbdeadbugs

A4 4 TOE TOUCHES HOLD 60 SECS REST 90 SECONDS #dnftoetouches

THEN START A1
AGAIN