BBR Train Like Me Workout Guide GYM PDF
BBR Train Like Me Workout Guide GYM PDF
BBR Train Like Me Workout Guide GYM PDF
C H A L L E N G E
B O D I E S B Y R A C H E L . C O M . A U
DISCLAIMER
This guide has been by written by Rachel Dillon, Founder & Director of Bodies by
Rachel [Global Fitness Pty Ltd]. Qualifications: Cert III & IV in Fitness, Accredited
Certificate of Nutrition. [ABN 57 611 288 834] © Rachel Dillon 2018. All rights reserved.
No part of this publication may be reproduced, stored, or transmitted, in any form
or by any means, electronic, mechanical, photocopying, recording and/or otherwise
without the prior written permission of the author.
This guide is not intended as medical advice and should not be relied on as such.
This guide has not been personalised to suit an individual’s specific nutrient
requirements, deficiencies or any other medical conditions. It is the individual’s
personal responsibility to consult with a professionally accredited physician prior
to the utilisation of any of the information contained in this guide. The information
contained in this book should be considered only as a guideline to a healthier lifestyle.
Appropriate professional health advice should always be sought by the individual
before partaking in the use of any information or material from this book.
1. IF YOU DO NOT ALREADY, PLEASE PURCHASE THE
Before you start
FOLLOWING PIECES OF EQUIPMENT Dumbbells,
Booty Bands, Exercise Ball, Resistance Band and Ankle
Weights. You can purchase our BBR booty band set here:
bit.ly/BBRBOOTYBANDS
3.
PLEASE DOWNLOAD A PHOTO COLLAGE APP to compare
your start images with your final!
4.
JOIN THE ‘BODIES BY RACHEL PERSONAL TRAINING
FORUM” on Facebook. We have built an amazing
community with thousands of girls. The forum is
a great place for discussion topics and questions. bit.ly/
JOINBBRSQUAD
5.
PLEASE FOLLOW THE ‘BODIES BY RACHEL’ VIMEO
ACCONT BIT.LY/ BBREXERCISEDEMOS as this is where all
video demonstrations of each exercise can be found.
You will easily be able to find the workouts by clicking the
link below your workout.
6.
WE WOULD LOVE TO FOLLOW YOUR JOURNEY so please
tag us on Instagram and Facebook #bodiesbyrachel
#teambbr #BBR @racheljdillon @bodiesbyrachel
ANKLE WEIGHTS
BOOTY BANDS
Purchase here:
h t t p : // b i t . l y/ B B R B O OT Y B A N D S
REFERENCE
TA B L E
SET
NUMBERS These numbers and letters represent which exercises go together in any one
(A1, A2, A3 set. For example, A1, A2 and A3 should be completed together before resting.
ETC.)
How many times you are to complete the exercises. For example, set A (A1, A2
SETS + A3) should each be completed the specified amount of times through (e.g
four) before moving onto set B (B1, B2 + B3.)
The amount of times you complete each specific exercise. For example, you
REPS
are asked to do 15 squats and 20 romanian deadlifts.
The length of time you perform as many reps of an exercise as you can. For
TIME example, 30 seconds of squats. You do as many reps of squats as possible in
30 seconds.
The speed of the movement. For example, 4020. The first number (as in
4020) is the amount of time you should take to perform the eccentric portion,
or, the lowering of the weight or exercise. The third number (as in 4020)
TEMPO is the amount of time you should take to perform the concentric portion
or the raising of the exercise or weight. The second number (as in 4020) is
the amount of time to hold the weight/pause/ pulse at the bottom of the
exercise. The fourth number (as in 4020) is the amount of time to hold the
weight/pause at the top of the exercise.
Abbreviations
BB Barbell EB Exercise Ball
DB Dumbbell E/W Each Way
KB Kettlebell E/L Each Leg
RB Resistance Band E/A Each Arm
DS D
rop Set (Start with a heavy weight, do as many reps as you can. Next set, choose a lighter
weight and do as many reps as you can, repeating for the specified amount of sets.)
TRAIN train
like me
LIKE ME
EVER WANTED TO HAVE YOUR CAKE AND EAT IT TOO?
WELL THIS TIME YOU CAN! WE ALL WANT THE VERY BEST
GLUTES, THE TIGHTEST WAIST AND THE LEANEST BODY,
SO I DECIDED TO CREATE SOMETHING SPECIAL FOR YOU
TO SHARE MY FAVORITE WORKOUTS FROM EACH OF MY 3
CHALLENGES: BBR BOOTY, BIKINI AND SHRED.
1. B U I L D A B O O T Y !
!
CULPT YOUR PHYSIQUE
2. S
3. T I M E TO S H R E D !
STEP 1:
WHY BUILD A BOOTY & WHAT ARE WE FOCUSING ON!
Why might you try TEAM BOOTY? Booty is for those of you who are looking to grow and sculpt your
glutes, as well as leaning out your legs and reducing overall body fat. This week is for girls who love
to lift and who really want to get that peach popping.
Nothing says feminine like a beautifully sculpted and curved hourglass shape. If we aren’t
genetically born with the hourglass shape, the good news is that there are things that we can do
to help us “create” those beautifully feminine curves that we all seek.
WHAT ARE WE FOCUSING ON! Now that we have our upper bodies covered, in
This program specifically focuses on enhancing order to not look like an inverted triangle, we
or creating the attributes that makes a woman need to build our booty! This will create those
look feminine; we aim to tighten up your waist sexy curves in all the right places.
and focus on building the booty. We focus the
training throughout this program on these two WHY I LOVE THIS PROGRAM!
things specifically, and coupled with perfect What’s to love about this program?
nutrition, we can help you sculpt an hourglass EVERYTHING. My physique goal, like so many
shape and give you curves in all the right of you, is to have a round booty, with a tiny
places. waist and a beautifully sculpted upper body.
In order to create the illusion of, or build This challenge gives you all of my tips and
an hourglass shape, we want to train our tricks to having the perfect feminine body.
shoulders and back to give them a beautifully
strong structure and shape, which, will in turn WEEK 2 WORKOUT SPLIT
cause a tapering effect down to our waists The split for bikini will have you sculpted and
(think of an upside-down triangle). sweating. Each week you will have one full
lower body day with two other days dedicated
From here we need to ensure our waist and to cardio and isolation glute sculpting. You
core is nice and tight so that it appears “small”. then have a weighted full body session, as well
For this to happen, we need to strengthen our as a strength and stability session which will
core with lower back, oblique and abdominal focus more on the upper body. You then have
exercises and also focus on burning fat with rest day. This split is perfectly created to target
HIIT training. Diet is absolutely the biggest every area mentioned above, helping you to
factor when it comes to a lean core and tight build muscle where required, cinch your waist
waist, so if this is your goal ensure your diet and shred total body fat. The cardio given is a
is on point and you are adhering to your mix of HIIT and LISS to maximize fat burning
meal plan. whilst retaining muscle.
WHY THIS STYLE OF TRAINING?
Bikini Body incorporates HIIT, strength training as well as core training and
stability work.
- Strength training – this will help us to sculpt and shape our upper body
to create the taper we want, to offer the illusion of a tiny waist and to also
help to grow our glutes.
- Core training and stability work – this will keep our core tight and ensure
our poster is correct, which helps with the “waist” part of the equation.
- and of course, HIIT - to torch body fat and allow us to hold our beautiful
muscles.
WEIGHT SELECTION
The weight selection for this section of the program will be more of a
medium weight, as opposed to a really heavy selection. This is because you
need to be able to move this weight for longer periods of time. In addition
to this, I want you to focus on the squeeze and the depth of each rep. Time
under tension and proper contractions will help to sculpt your body.
REST PERIOD
In this section, you will have varying rest ranges. We utilise both medium
rest periods and shorter rest times. When you have your lift days, you will
rest for a moderate time of 90 seconds in between your sets or supersets
like you did with booty. This is because building muscle requires time
under tension and you tiring the muscle out. However, you also want to
rest long enough that you can repeatedly use a weight heavy enough to
stimulate growth. On sculpting days and HIIT work, you will have shorter
rest periods of 30-50 seconds. This is because tiring your muscles is key to
getting them bigger. By limiting rest periods between exercises, you’ll do
just that. As you do not require supreme strength on sculpting days, you do
not need your muscles to recover like you do on heavier lift days, so
let those muscles burn. Shorter rests also build muscle endurance and
overall fitness!
STEP 3:
WHY SHRED & WHAT ARE WE FOCUSING ON!
The SHRED section of this challenge is primarily based around HIIT functional training. These
workouts are not for the faint hearted; they may be short, but they are intense. This type of training
elevates your heart rate quickly and then keeps it up; burning more fat in less time.
This portion is saved for last as you’ve put in the work to sculpt and build muscle in the previous
two weeks, now it is time to shred body fat to reveal what you’ve achieved!
REST PERIOD
There is no rest for the wicked when it
comes to burning body fat; although
these sessions are tough, your rest is
short, 30-60 seconds maximum after
your sets or rounds. Fatigue is the goal
here; we want to keep your heart rate
high throughout the entirety of the
session, so you are burning as many
calories as possible. The shorter rest
will also help increase your fitness and
endurance levels.
RECOVERY +
S T R E TC H I N G
L E T ’ S TA L K R E CO V E R Y A N D R E S T DAY S
Your rest day and type of rest will depend on how advanced you
are and your intensity of training. If you’re just now starting out in
the fitness world, your rest day should probably be a real rest day
in which case you do not do any activity at all. A more experienced
person may choose an “active rest day”. This is where you won’t lift
any weight or do anything intense such as HIIT, but you may do an
activity like yoga or do some LISS cardio.
Throughout this program you will see I have made Sunday your rest
day. However, if something comes up and you need to rearrange
your rest day, you can do so.
P O S T - W O R KO U T ( WA R M DO W N )
Post workout is where stretching can become very beneficial. It is important that you stretch
to reduce tension so that your muscles can return to a relaxed state. Here are a few common
stretches you may wish to do post workout.
S T R E TC H I N G
REGULARLY WILL
STRENGTHEN
YOUR MUSCLES
AND INCREASE
YOUR FLEXIBILITY.
WEEK 1 - GROW
YOUR BOOTY
Breakdown
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
M O N DAY : G L U T E S W E I G H T E D
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 1 5 8 6 1
A C T I V AT I O N C I R C U I T
30 seconds on, 10 seconds transition time to move between exercises.
Rest: 30 seconds after each round.
GLUTES WEIGHTED
C H A L L E N G E YO U R S E L F W I T H A H E AV I E R W E I G H T !
Move quickly between exercises in supersets (A1, A2 etc.) and have no longer than 90 seconds’ rest
between sets.
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 1 5 8 6 2
C O R E S TA B I L I T Y
30 seconds on, 10 seconds transition time to move between exercises.
Rest: 30 seconds after each round.
A4 4 30 Seconds PLANK
W E D N E S DAY : L O W E R B O D Y W E I G H T E D
A C T I V AT I O N C I R C U I T
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 1 5 8 6 3
Move quickly between exercises in supersets (A1, A2, etc.) And have no longer
90 seconds’ rest in between sets.
Equipment: set of dumbbells & resistance bands
A C T I V AT I O N C I R C U I T
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 1 5 8 6 5
GLUTES WEIGHTED
Move quickly between exercises in supersets (A1, A2 etc.) and have no
longer than 90 seconds’ rest between sets.
A C T I V AT I O N C I R C U I T
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 1 5 8 6 7
HAMSTRINGS WEIGHTED
CORE
A2 3 15 LEG RAISES
A3 3 15 RUSSIAN TWISTS
A4 3 15 TOE TAPS
S U N D AY : R E S T & R E C O V E R Y
T I M E TO C H E C K I N !
WEEK 2 -
BIKINI BODY
Breakdown
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
HITT
LOWER LISS UPPER LISS CARDIO &
FULL BODY REST &
BODY CARDIO & BODY CARDIO & STRENGTH
WEIGHTED RECOVERY
WEIGHTED SCULPTING WEIGHTED SCULPTING AND
STABILITY
M O N DAY : L O W E R B O D Y W E I G H T E D
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 1 6 0 6 8
A C T I V AT I O N C I R C U I T
Move quickly between exercises in tri-sets (A1, A2 etc.) and have no
longer than 90 seconds’ rest between sets.
FINISHER
Rest time between sets: 60 seconds
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 1 6 0 6 9
LISS CARDIO
45 MINUTES OF STEADY STATE CARDIO
SCULPTING
30 seconds on, 10 seconds transition time to move between exercises. 40 seconds rest after each set.
A C T I V AT I O N C I R C U I T
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 1 6 0 7 0
FINISHER
Equipment: set of dumbbells & exercise ball
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 1 6 0 7 2
LISS CARDIO
45 MINUTES OF STEADY STATE CARDIO
SCULPTING
You will complete your right leg, rest and then complete your left leg 30 seconds on, 10 seconds
transition time to move between exercises 40 seconds rest after each round.
Equipment: ankle weights
15 minutes
30 seconds on/30 seconds off x 15
S TA B I L I T Y & S T R E N G T H
30 seconds on, 10 seconds transition time to move between exercises
40 seconds rest after each set.
A9 4 30 SECONDS CRUNCHES
FINISHER
Rest time between super-sets: 60 seconds
S U N D AY : R E S T & R E C O V E R Y T I M E T O C H E C K I N !
WEEK 3 - SHRED
Breakdown
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
HIIT
LOWER LOWER HIIT CARDIO UPPER
CARDIO UPPER BODY REST &
BODY BODY & BODY HIIT
& HIIT CIRCUIT RECOVERY
WEIGHTED WEIGHTED CORE CIRCUIT
CORE
M O N D AY : H I I T C A R D I O ( F A S T E D O P T I O N A L )
HIIT CARD IO
CHOOSE YOUR PIECE OF CARDIO EQUIPMENT
40 seconds on, 40 seconds off.
CORE
You will complete your right leg, rest and then complete your left leg 30 seconds on, 10 seconds
transition time to move between exercises 40 seconds rest after each round.
Equipment: ankle weights
F OC U S : H A M S T R I N G S & Q UA D S
A C T I V AT I O N C I R C U I T
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 1 6 1 2 8
FINISHER
20 seconds on, 10 seconds transition time to move between exercises.
40 seconds rest after each set.
FOCUS ON SHOULDERS
VIMEO EXERCISE DEMONSTRATIONS: https://vimeo.com/album/5216129
Move quickly between exercises in supersets (A1, A2 etc) and have no longer than 40
seconds’ rest between sets.
A3 4 30 SECONDS SKIPPING
A4 4 15 PLANK RAISES
A5 4 30 SECONDS SKIPPING
FINISHER
20 seconds on, 10 seconds transition time to move between exercises.
40 seconds rest after each set.
A C T I V AT I O N C I R C U I T
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 1 6 1 3 0
Move quickly between exercises in supersets (A1, A2 etc) and have no longer than
40 seconds’ rest between sets.
FINISHER
20 seconds on, 10 seconds transition time to move between exercises.
40 seconds rest after each set.
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 1 6 1 3 1
HITT CARDIO
CHOOSE YOUR PIECE OF CARDIO EQUIPMENT
40 seconds on, 40 seconds off.
CORE
30 seconds on, 10 seconds transition time to move between exercises.
40 seconds rest after each set.
Move quickly between exercises in supersets (A1, A2 etc) and have no longer than 40
seconds’ rest between sets.
FINISHER
20 seconds on, 10 seconds transition time to move between exercises.
40 seconds rest after each set.
A2 4 20 SECONDS CRUNCHES
S U N D AY : R E S T & R E C O V E R Y
T I M E TO C H E C K I N !