ROCK

WITH
SOLID
& JOIE
30 DAY CHALLENGE
 INTRODUCTION
This next series of the #rockwithsolid 30 Day Challenge has teamed
up with my champion @joiechavis to bring you exactly the same type
of intensity used in her workouts - which will definitely help you
create your own amazing results in the next 30 days!
this Program will help you achieve your goal of shredding unwanted
body fat & to shock your body into immediate goals.
With a clear, structured and easy to follow nutrition plan, lots of
tips and guides included + an intense Full - Body training program
that will push you towards your own personal BODY GOALS.
 
ultimately helping you become an enhanced & BETTER - you
 QUICK NOTES
What is your goal? If you don’t know start thinking Drink PLENTY of water daily!
about what it is you want to achieve exactly and VERY IMPORTANT!
write it down OR/AND take a picture of your ideal
realistic goals (use it as motivation!) Water is ESSENTIAL when it comes to weight loss and
remember more than 70% of muscle is water - if you
Stick to the meal plan laid out as much as possible. are a little dehydrated your body will perform 20%
If you aren’t seeing changes you want and are NOT less which affects training performance! Buy a
sticking to the plan, don’t expect GREAT results.  @Hydroflask water bottle - enjoy cold water
Remember, diet is 100% essential in fat loss - throughout the day when needed.
training isn’t enough.
DON’T SKIP BREAKFAST. A protein shake is great if you
Variety is key so switch up your food sources every have limited time in the morning.
now and then to keep food more interesting. Use
spices and herbs to cook for more  flavor... remember However, avoid drinking ALL your meals, Limit your
healthy eating does not have to be boring and shakes to BEFORE & POST WORKOUT... You should be
repetitive be CREATIVE. See the ‘Cooking Guide’ section eating at least 3 Meals + 3 Shakes per day - eating
for some great ideas on making meals more less will cause your body to store body fat instead of
interesting. burning it!
 QUICK NOTES
FAIL TO PLAN, PLAN TO FAIL. You should have a We all have a bad day where everything
plan laid out for your meals and workouts. goes wrong which is fine BUT learn from
Prepare your meals, ideally the night that and prepare BETTER for next time...
before your exercise day. Or Prep for 1-3
days in advance - This will avoid ALL excuses CONSISTENCY is key to great results, you
and prevent falling off your plan. cannot achieve anything if you give less
than 100%! Track your progress (progress
Eat your GREENS... Yes, your parents were pics) the best way is to take pictures
right to force you to eat veggies - not only weekly on the same day and time, best time
are they full of essential vitamins and is always first thing in the MORNING on an
minerals But the  fiber you get from empty stomach.
vegetables are ESSENTIAL in fat loss and aid
in digestion. The more vegetables you eat the Most importantly, ENJOY the process and
BETTER. If you cannot fathom eating too stay positive, because being negative is
much veggies, buy a good quality greens counterproductive and never helps.
powder supplement from your local health
food store. BE CONSISTENT, HAVE DISCIPLINE AND STICK TO
THE PLAN!
 NUTRITION PLAN
30 Day Complex Carb Cycle Then if you're the one who's a bit more petite or on
Goal: consume 5 - 6 meals per day the smaller side looking to GAIN more body, booty
*if you cheat or skip a day... START OVER* and confidence - this complex carb cycle will do the
This is definitely the best system if you're the one same for you but in the fashion of creating more
looking for a snatched waist; lean muscle mass to give the appearance of a fuller
while keeping your body hungry for more results + & thicker more curvaceous type of body. That's what
body goals! This cycle works with everyone's own makes this cycle GREAT! Because it can be used again
particular goals. & again while producing more results each time you
complete the 30 Day Plan.
If you're a bit on the "heavier" side and want to lose *of course you will need to be attaching this with
20 - 50 lbs this plan will help speed up your my training and cardio plans, nutrition alone will
metabolism (speeding up fat burning process) while not give you the A+ results you desire*
giving your body the FUEL needed to build lean
muscle mass so you're not looking like "gumby" when
the fat is gone! The ONLY way to add more shape &
body is to build MORE muscle mass onto your frame.
 NUTRITION PLAN Goal: consume 5 - 6 meals per day
*No PARTICULAR ORDER OF MEALS, YOU CAN START YOUR DAY WITH A PROTEIN SHAKE W/ MIXED BERRIES ETC. OR HAVE YOUR FIRST
MEAL BE FOOD. IE. EGG WHITES VEGGIES CREAM OF WHEAT AVOCADO ETC.
PROTEIN SOURCE 
(BUT NOT LIMITED TO THESE OPTIONS)
ground turkey
sushi (not sushi rolls)
*poke for example grilled shrimp
liquid egg whites
salmon
tilapia (any type of fish is acceptable)
0% fat free greek yogurt
Tuna
chicken breast
sirloin, ribeye or flank steak (less fat)
tofu
lentils & beans
* make sure nothing is fried
each serving should be about the size of your fist = 6 - 8 oz per meal
(20-30g of protein per meal)
 NUTRITION PLAN
VEGGIES COMPLEX CARBOHYDRATES (CARBS)
 (BUT NOT LIMITED TO THESE OPTIONS) Each day the servings of carbs will change.
*DO YOUR BEST to include in every meal* Make sure you follow the exact ratio provided
below.
Zucchini
Asparagus Jasmine Rice or Brown
Green Beans Carrots
colorful salad (w/ vinaigrette dressing) Brocoli quinoa
Cauliflower  Cous Cous
Radish
Raw Spinach Sweet Potatoes / Yams
Kale Cream of Wheat
Cabbage Oatmeal
Celery White or Red Potatoes
Fresh Tomatoes Whole Wheat Pasta
Brussel Sprouts
Bell Peppers all servings of your carbs = 1 cup cooked
Cucumbers  all servings of your veggies = 1 cup cooked
 NUTRITION PLAN
DAY 1 - DAY 30 COMPLEX CARB CYCLE 

1. TWO carbs (first & 2nd meal) 16. NO CARBS

2. ONE Carb 17. NO CARBS
3. ONE Carb 18. TWO CARBS
4. NO CARBS 19. NO CARBS
5. NO CARBS 20. TWO CARBS (first & 2nd meal) 
6. TWO CARBS (first & 2nd meal)  21. TWO CARBS (first & 2nd meal) 
7. TWO CARBS (first & 2nd meal)  22. NO CARBS
8. NO CARBS 23. ONE CARB
9. NO CARBS 24. ONE - TWO CARBS
10. ONE - TWO CARBS 25. ONE - TWO CARBS
11. ONE - TWO CARBS 26. NO CARBS
12. NO CARBS 27. TWO CARBS (first & 2nd meal) 
13. TWO CARBS 28. NO CARBS
14. TWO CARBS (first & 2nd meal)  29. ONE - TWO CARBS
15. ONE CARB 30. NO CARBS
 NUTRITION FAQ'S
5-6 MEALS PER DAY IF YOUR SCHEDULE PERMITS - TRY TO
 = 3 FULL MEALS + 3 PROTEIN SHAKES NOT EAT CARBS AFTER 3 OR 4 PM. YOUR
TO BRIDGE THE GAP BETWEEN MEALS. LAST MEAL SHOULD ONLY BE PROTEIN
AND VEGGIES. IF YOU WORKOUT LATE AT
FRUIT IS OKAY NITE, THEN IT WILL BE OKAY TO HAVE
JUST DON'T SUBSTITUTE FRUIT FOR SOME EXTRA CARBS BEFORE YOUR
YOUR ACTUAL SHAKES AND/OR MEALS. WORKOUT (IF YOU ARE ON A CARB TYPE
OF DAY) SINCE YOU'LL HAVE THE
TRY TO eat YOUR FRUIT IN THE CHANCE TO BURN IT OFF DURING THE
MORNING EARLY SO YOU'RE ABLE TO WORKOUT.
BURN OFF THE SUGAR THROUGHOUT THE   
DAY, OR BEFORE YOUR YOU CAN PURCHASE PROTEIN SHAKES
WORKOUT/CARDIO. FROM AMAZON, THE ONE I SUGGEST IS
DYMATIZE ISO 100 FOR A WHEY ISOLATE
EACH FULL SERVING OF CARB = 1 CUP (QUICK ABSORBTION) GREAT FOR YOUR
1 SWEET POTATOES = 1 SERVING POST WORKOUT SHAKE GETS INTO YOUR
MUSCLES QUICK.
 MEAL EXAMPLES
NO CARB DAY TWO CARBS DAY
1) 1 CUP LIQUID EGG WHITES SCRAMBLED WITH SPINACH + 1) 1 CUP OF CREAM OF WHEAT + 1 CUP OF FRESH
CUP OF FRESH FRUIT FRUIT + 1 SCOOP ISO 100 PROTEIN SHAKE
2) 1 SCOOP OF ISO 100 PROTEIN SHAKE
3) 6 OZ. SALMON + 1 CUP GREEN BEANS 2) 6 OZ GRILLED SALMON + 1 CUP BROCCOLI + 1
4) 1 CUP OF 0% FAT FREE GREEK YOGURT + SLICED CUP OF QUINOA
ALMONDS 3) 1 CUP OF 0% FAT FREE GREEK YOGURT
5) 6 - 8 OZ OF GROUND TURKEY + 4) 6 - 8 OZ GROUND TURKEY + GREEN BEANS
GRILLED ASPARAGUS + MIXED GREEN SALAD 5) 1 SCOOP OF ISO 100 PROTEIN SHAKE
6) PROTEIN SHAKE 6) 6 OZ SIRLOIN STEAK + MIXED GREENS SALAD
ONE CARB DAY W/ VINARGARETTE DRESSING
1) 1 CUP LIQUID EGG WHITES SCRAMBLED WITH SPINACH +
1 CUP OATS + CUP OF BLUEBERRIES vegan options: yes, most vegan dishes have
2) 1 SCOOP OF ISO 100 PROTEIN SHAKE
3) 6 OZ OF TILAPIA + 1 CUP GREEN BEANS carbs attached to them. like beans! but act
4) 1 SCOOP OF ISO 100 PROTEIN SHAKE as if they're regular protein sources such
5) 6 OZ CHICKEN BREAST + ANY as steak or salmon & just eat as much to
VEGETABLE OF YOUR CHOICE get the full 25-35g protein per meal as
SNACK - GREEK YOGURT + SLICED ALMONDS suggested earlier
6) 1 SCOOP OF ISO 100 PROTEIN SHAKE
 NUTRITION PLAN
HEALTHY FATS (1/2 TBSP)
1TSP. COCONUT/PAM OIL (FOR COOKING) CAN'T BELIEVE IT'S NOT BUTTER
OLIVE OIL (FOR SALADS ETC) NOT COOKING
VEGAN PROTEIN SOURCES (NOT LIMITED TO) FRUITS, NUTS & SEEDS
GARDEN PEAS PEAR (1 SMALL)
BLACK BEANS CHERRIES
CHICK PEAS PEACH (1 SMALL)
LENTILS PINEAPPLE
TOFU MANDARINES (2 SMALL)
KIDNEY BEANS ORANGE (1 SMALL)
BUTTER BEANS APPLE (1 SMALL)
BLACK EYED BEANS BERRIES (ALL KINDS) FROZEN = CHEAPER
GARBONZO BEANS BANANA (1 SMALL)
ALL VEGAN PROTEIN POWDER AVACODO (1/2)
GRAPEFRUIT
SERVINGS = 1/2 CUP COOKED (CHECK ASSORTED NUTS: ALMONDS, BRAZIL, PEANUTS, ETC
LABELS) ASSORTED SEEDS: PUMPKIN, SESAME, CHIA. ETC
 MORE NOTES 
• Whenever you train (am or pm) have On ZERO CARB DAYS increase your veggie
your pre workout *if you take pre consumption to buffer up your meal and
workouts* (AT LEAST 30 - 45min) BEFORE also vegetables (especially broccoli,
you workout.Then have your post cauliflower, spinach, asparagus etc)
workout SHAKE immediately after your are full of  fiber, so it will help keep
session. You can then have your next you feeling fuller for longer.
meal 1 or 2 hours after your workout.
Just move, adjust or swap meals around ZERO/LOW CARB DAYS - Keep good fats
to suit your day/ workout schedule higher than normal, foods like avocado,
nuts and even olive oil over your salad
• If you have a meal, leave yourself at are great sources of good healthy fats.
least 1 hour before training. Post Using rice cakes and more starchy carbs
workout you can drink/eat right after (sweet potatoes) helps on LOW CARB
your session. It doesn’t matter what DAYS.
time you train - the same rule applies.
 MORE NOTES 
• Spice up your meals, there is no When in doubt KEEP IT SIMPLE... Yes eating the
reason to keep it plain and simple, I same foods 3 - 4x's a day sounds bland BUT it
have included a ‘COOKING TIPS’ guide keeps you on track and makes prepping meals
to help make foods more that much easier. There is nothing wrong in
interesting. However keeping let’s say.. having chicken breast, some
things simple can make life easier veggies and sweet potato in all 4 meals for a
and less complicated. week.. I'm just saying, its possible.
• Variety is the ‘spice of life’. Use • To curb cravings make sure to spread your
the FOOD BREAKDOWN I have snacks and/or Protein Shakes evenly
provided to swap and rotate your throughout the day. (meal, shake, meal,
sources of food, this will stop you shake, etc)
getting bored of eating the same
foods....ALL THE TIME. Try saving your last meal for at least an
hour or two before you go to sleep.
 SUPPLEMENT GUIDE
Below are a list of recommended BCAA Powder OR CAPSULES During exercise amino
supplements that can be integrated (IMPORTANT FOR LEAN acids become more
with your diet and training. MUSCLE GROWTH) can be important as it is
Remember supplements should only taken intra workout. difficult
be secondary to your meal plan and *intra means during* to maintain the desired
cannot replace a well balanced Branched Chain Amino levels from food alone.
diet. Acids are essential amino Amino acids can be
acids which contain consumed throughout
WHEY PROTEIN ISOLATE a 2:1:1 ratio of Leucine, the day, during and
Whey Isolate is the purest whey Isoleucine and Valine. after workouts + also
protein available, it will contribute These amino acids are on a fasted state
to a growth and maintenance of considered to be essential before cardio.
muscle mass. Best taken before and as they cannot be "fasted" means cardio /
after a workout or as a meal synthesized by the body, workout on an empty
replacement. so must be consumed from stomach so your body
Dymatize ISO 100 is a great choice, or dietary sources. only has the "body fat"
any other LOW CARB PROTEIN SOURCE - for fuel, not from the
less than 3g carbs per serving. meal you just ate.
 MULTIVATMIN & IRON
glucosamine / glutamine powders (unflavored) or We physically aren't able to get enough minerals and
pills vitamins from our daily meals; so I always recommend a
aids in quicker recovery from workouts + helps keep good Multivitamin supplement, as it is a great way to
joints and ligaments healthy. works as an increase vitamin intake.
inflammatory agent also. you can add these into
your protein shakes (especially post workout) so PRE WORKOUT
your body can start to repair your muscles asap. * (with or without stimulant/caffeine)
can also be consumed in any other protein shake A great pre workout before a session can really help with
throughout your day your intensity/focus of a workout.
OMEGA 3 6 9 FISH OILS *not mandatory, only giving you all things possible*
Omega 3-6-9 (fish oil pills) Vitamin D3
contains essential fatty acids that are made up of Vitamin D3 is a fat soluble vitamin which is produced
EPA (eicosapentaenoic acid) and DHA underneath the skin following sun exposure. It is also
(docosahexaenoic acid) - both long chain fatty acids found in small amounts in many foods such as salmon,
that have been shown to contribute to the normal mackerel, sardines, eggs and milk and can be consumed in
function of the heart. Fish oil has been proven to aid high amounts through supplementation. Vitamin D3 has a
in burning fat by protecting against insulin number of key health benefits including; contributing to
resistance, it is an anti-inflammatory in nature so the normal absorption and utilization of calcium and
has a role to play in the immune system, it increases phosphorus, contributing to normal calcium levels,
the synthesis of protein in the body and lastly it contributing to the maintenance of normal bone and
speeds up metabolism on a cellular level. muscle function, and contributing to the normal function
of the immune system and cell division.
 ESSENTIAL TIP$
Healthy Eating doesn’t have to be expensive, with a little  Healthy Eating doesn’t have to be expensive, with a little
planning, you can enjoy healthy, superfood-rich meals planning, you can enjoy healthy, superfood-rich meals without
without spending a fortune every week on meal prep. If spending a fortune every week on meal prep. If you're looking to
you're looking to "budget" look @ grocery store ads and "budget" look @ grocery store ads and use coupons when making
use coupons when making out your weekly meal plan. That out your weekly meal plan. That way, you can select meals based
way, you can select meals based on food items that are on on food items that are on sale. If you’re not sure what you want,
sale. If you’re not sure what you want, search for search for “grocery coupons” and tour various sites to see how
“grocery coupons” and tour various sites to see how they they work.
work.
Shopping online for your food items is easier and also always
Shopping online for your food items is easier and also cheaper in most cases, it’s also easy to compare prices of various
always cheaper in most cases, it’s also easy to compare supermarkets. There are lots of Apps for your phones that
prices of various supermarkets. There are lots of Apps for compare supermarket prices and nowadays with free delivery it’s
your phones that compare supermarket prices and a win win. So plan your weekly shop ahead!
nowadays with free delivery it’s a win win. So plan your
weekly shop ahead! Repack extra steaks, chops, chicken pieces, or salmon fillets in
freezer bags and freeze them for future use.
Repack extra steaks, chops, chicken pieces, or salmon
fillets in freezer bags and freeze them for future use. Make your own frozen meals. Double your recipes and freeze half
of them for use at a later time. 
Make your own frozen meals. Double your recipes and Freeze the foods in microwave-safe containers
freeze half of them for use at a later time. 
Freeze the foods in microwave-safe containers
 COOKING TIPS
VARIETY IS THE SPICE OF LIFE • Change sources of protein and veg weekly so if
you have chicken and fish everyday change it to
We all know that eating the same foods can get beef and ground turkey for another week. Same
monotonous and boring so here are a few tips to goes for vegetables. There are literally 100’s of
make it less boring and more interesting. various veggies to choose from so why eat the
same?
• First thing you need to do is at your local
supermarket go to the spices and herbs section • There are so many options for complex carbs, i.e.
and buy all the varieties you can find and store in cous cous , quinoa, oatmeal etc boil them just like
your kitchen cabinets. Make sure they are just rice OR you can buy them in packets from
crushed or mixed herbs and spices (no sugar supermarkets with lots of different variety of
added etc.) You can even buy brands like ‘ Flavor spice mixes, available, just make sure sugar isn’t
god’ online. Check Amazon for others too. Use included or corn syrup!!
those herbs and spices when cooking, so for *you're able to use unsweetened almond milk
example add some paprika and chili flakes to instead of water for mixing*
your oven baked sweet potatoes.
 COOKING TIPS
Nowadays you can also buy packaged and pre boiled
rice from Thai- jasmine rice to coconut rice, just
throw it into the microwave and VIOLA!!! How about
baking your chicken in a bowl with chopped tomatoes
and adding spices like cumin, basil, and chili to it? 
• Try roasting your veg (asparagus, carrots, bell
peppers etc) also under the grill, lightly baste them
with butter/olive oil and grill them. Bake your dark
poultry meats (legs and thighs) - Marinade your
meats (steak) overnight as this means the flavor
will be even more intense - again use your spice mix.
• Another solid tip is to chop up your meats marinade
some and store for later use, put them in freezer
bags and stock in your freezer for later this saves
you time. When you need them all you have to do is
take it out the freezer defrost it and either bake or
fry on stove top..
 COOKING TIPS
Below are essential tips and tools that you can use ORGANIZATION TOOLS:
to help in meal preparations.
• Food containers (BPA free ideal) – buy at least 6
FAST AND EASY OPTIONS: tupper wear - trust me better to have more.
• Frozen veggies – you can buy almost all veg frozen • Protein shakers – for mixing your protein powder.
and put in freezer just as good as fresh and last You can blend shakes or get the Blender Ball type
longer and its cheaper in regular protein shakers to help mix protein
powders.
• Carton of egg whites which can be bought at
grocery store or online in bulk. • Zip lock bags or plastic wrap for freezing foods,
steaming bags, baking bags
• Frozen berries – cheaper than fresh berries
• "Ideally" a 6 pack bag is perfect! You can pack
• (sugar free) Nut butter – cashews, almonds, peanut. most of your meals and has compartments for
(Nuts’n’more or Meridian are good brands) your protein shakers, and all your supps and
snacks
• Food Dr or Dr Zaks: Bread – high in fiber and protein,
low in carbs and low calories are great • Get a pill box for your vitamins and supplements.
 COOKING TIPS
PLAN YOUR WEEK AHEAD OF TIME Even buy some ground greens such as
Write down a weekly schedule of what you are wheatgrass, spirulina etc. to add to your
planning to eat on what days, just a rough plan e.g protein shake for extra fiber and
breakfast Monday- eggs, mid-morning- protein shake, nutrients.
greens, nuts, lunch- chicken salad, afternoon snack-
greek yogurt, dinner- fish and veggies. It will also help Pre-prep as many items as you can, at the
with your shopping list and planning; e.g plan to eat beginning of the week I like
PERFECTLY Monday to Friday, Saturday allow yourself to pre chop and wash vegetables such as
a meal out with a friend or a cheat of your favorite celery, carrot, capsicum, snow peas, they
snack like ice-cream or slice of pizza, you will feel you can be left in the fridge and thrown into
have truly earned it and something to look forward to. meals with some fresh greens and your
meat for an easy meal. Pre-cook lean
BE ORGANIZED AND MEAL PREP FOODS meats and eye/weight out your portions
Make sure at the beginning of the week you have into individual containers so it is very
adequate clean containers, protein shakers etc easy to add your green foods (vegetables
Always have a shaker with you in case of emergency etc) and good fats too (avocado, nuts,
and keep protein in it, simply add water when you seeds, oils etc). 
require a meal.
Check which meats need to be defrosted each night and
pull out of freezer.
#ROCKWITHSOLID
AND JOIE 
WORKOUT BREAKDOWN
W/ CLICKABLE YOUTUBE LINKS
DAY 0011 DAY 02 DAY 03 DAY 04

WORKOUT HIIT CARDIO BOOTCAMP

JUNE
DAY + ABS DAY
PREPARATION
DAY
JOIE BODY HIITSANITY
BLAST 1 20 MIN EP. 1

WEEK 01
DAY 05 DAY 06 DAY 0077 NOTES

HIIT CARDIO WORKOUT

+ ABS DAY
REST DAY
20 MIN FULL BODY
SMASH 2
DAY 1  Get Your Mind Right For this

MIND PREP / MEAL PREP

GET YOUR GROCERY LIST, MEAL PREP.. GET READY FOR
THE NEXT 30 DAYS OF POSITIVE ACTIONS!
NO ONE ASK US ABOUT CHEAT
MEALS!
YOU'VE BEEN CHEATING ALL
YEAR LOL - YOU'VE HAD ENOUGH
"CHEAT MEALS"
DON'T FORGET TO SEND BEFORE PICS TO TRACK OUR PROGRESS
DAY 2 Workout breakdown:
JOIE BODY BLAST 1
WORKOUT CAN BE PERFORMED AT GYM OR HOME SETTING
FEEL FRE
E TO MOD
CLICK HERE TO ANY WOR
OR PEICE KOUT I F Y
ACCESS OF EQUIPM
USED ENT
YOUTUBE
WORKOUT
+BREAKDOWN
DAY 3  Workout breakdown:

HIIT CARDIO + ABS

GOAL: 20 MIN SESSION POSSIBLE CARDIO EQUIPMENT
5 MIN WARM UP OPTIONS:
20 SECONDS @ FULL SPEED STAIRMASTER
40 SECONDS REST ROWER
(FULL STOP OR STEADY PACE) TREADMILL
REPEAT 15X STATIONARY BIKE
OUTSIDE TRACK
JUMP ROPE ETC.
ABS: 3-4 SETS OF PLANK ROUNDS (PLANK + BOTH SIDES 30 SEC EA. = 1MIN 30 SEC 
DAY 4 Workout breakdown:
 HIITSANITY EPISODE 1
GOAL: BURN OVER 700
CALORIES AT HOME OR IN A GYM SETTING
DO THIS WORKOUT
WITH ROCKSOLID
CLICK YOUTUBE ICON TO VIEW FULL WORKOUT & BREAKDOWN
DAY 5  Workout breakdown:

HIIT CARDIO + ABS

GOAL: 20 MIN SESSION POSSIBLE CARDIO EQUIPMENT
5 MIN WARM UP OPTIONS:
20 SECONDS @ FULL SPEED STAIRMASTER
40 SECONDS REST ROWER
(FULL STOP OR STEADY PACE) TREADMILL
REPEAT 15X STATIONARY BIKE
OUTSIDE TRACK
JUMP ROPE ETC.
ABS: 3-4 SETS OF PLANK ROUNDS (PLANK + BOTH SIDES 30 SEC EA. = 1MIN 30 SEC
DAY 6 
Workout breakdown:
GYM SETTING
FULL WOULD BE
BEST TO
BODY COMPLETE
THIS
SMASH WORKOUT
BUT, CAN BE MODIFIED!
2 CLICK YOUTUBE ICON TO VIEW FULL
WORKOUT & BREAKDOWN
DAY 6  Fasted Cardio or Post Workout

HIIT CARDIO + ABS

GOAL: 20 MIN SESSION POSSIBLE CARDIO EQUIPMENT
5 MIN WARM UP OPTIONS:
20 SECONDS @ FULL SPEED STAIRMASTER
40 SECONDS REST ROWER
(FULL STOP OR STEADY PACE) TREADMILL
REPEAT 15X STATIONARY BIKE
OUTSIDE TRACK
JUMP ROPE ETC.
FINISH: WITH 5 SETS OF PLANKS FOR 1 MIN EA.
 Rest & Recover
REST
DAY
DAY 7 
DAY 01 DAY 02 DAY 03 DAY 04

WORKOUT HIIT CARDIO BOOTCAMP STEADY PACE

JUNE
DAY + ABS DAY CARDIO

JOIE BODY BODY GOALS 500 - 700

25 MINUTES CALORIES
BLAST 2 EP. 1 BURN

WEEK 02
DAY 05 DAY 06 DAY 07 NOTES

WORKOUT
DAY
HIIT CARDIO REST DAY
BATTLE OF + ABS
THE BANDS
 DAY 1  Workout breakdown:

JOIE BODY BLAST 2

WORKOUT CAN BE PERFORMED AT GYM OR HOME SETTING
FEEL FREE TO MODIFY ANY WORKOUT OR PEICE OF EQUIPMENT USED
CLICK HERE TO
ACCESS YOUTUBE
WORKOUT
+BREAKDOWN
DAY 2  Workout breakdown:

HIIT CARDIO + ABS

GOAL: 25 MIN SESSION POSSIBLE CARDIO EQUIPMENT
5 MIN WARM UP OPTIONS:
20 SECONDS @ FULL SPEED STAIRMASTER
40 SECONDS REST ROWER
(FULL STOP OR STEADY PACE) TREADMILL
REPEAT 20X STATIONARY BIKE
OUTSIDE TRACK
JUMP ROPE ETC.
ABS: 3-4 SETS OF PLANK ROUNDS (PLANK + BOTH SIDES 30 SEC EA. = 1MIN 30 SEC
DAY 3  Workout breakdown:

BODY GOALS EP.1

GOAL: BURN OVER 700
CALORIES AT HOME OR IN A GYM SETTING
DO THIS WORKOUT
WITH ROCKSOLID
CLICK YOUTUBE ICON TO VIEW FULL WORKOUT & BREAKDOWN
DAY 4  continued + cardio day

STEADY PACE CARDIO

GOAL: 500-700 POSSIBLE CARDIO EQUIPMENT
CALORIES BURNED OPTIONS:
STAIRMASTER
THIS WILL USUALLY TAKE 45-60 MIN ROWER
DEPENDING ON THE INTENSITY OF THE
CARDIO SESSION.  TREADMILL
YOU CAN SWITCH UP THE DIFFERENT STATIONARY BIKE
MACHINES DURING THE SAME CARDIO OUTSIDE TRACK
SESSION. JUMP ROPE ETC.
DAY 5 Workout breakdown:

BATTLE OF THE BANDS

USE ANKLE WEIGHTS OR OTHER BANDED RESISTANCE FOR THE MODIFICATION
CAN BE DONE AT
HOME OR GYM PUSH YOURSELF TO LOVE TO
BE CHALLENGED!
NOTHING OCCURS WHEN
WE'RE COMFORTABLE.

CLICK YOUTUBE ICON TO VIEW FULL WORKOUT & BREAKDOWN

DAY 6  Workout breakdown:

HIIT CARDIO + ABS

GOAL: 25 MIN SESSION POSSIBLE CARDIO EQUIPMENT
5 MIN WARM UP OPTIONS:
20 SECONDS @ FULL SPEED STAIRMASTER
40 SECONDS REST ROWER
(FULL STOP OR STEADY PACE) TREADMILL
REPEAT 20X STATIONARY BIKE
OUTSIDE TRACK
JUMP ROPE ETC.
ABS: 3-4 SETS OF PLANK ROUNDS (PLANK + BOTH SIDES 30 SEC EA. = 1MIN 30 SEC
DAY 7  Rest & Recover

REST
DAY
DAY 01 DAY 02 DAY 03 DAY 04

WORKOUT STEADY PACE LEGS & CAKE

JUNE
DAY CARDIO 1
OR REST DAY
BATTLE OF 500 - 700
THE BANDS 2 CALORIES STAY AT
BURN HOME 1

WEEK 03
DAY 05 DAY 06 DAY 07 NOTES

HIIT CARDIO WORKOUT

+ ABS DAY BE SUPER
ACTIVE
TODAY
30 MINUTES BODY BLAST 3
DAY 1 Workout breakdown:

BATTLE OF THE BANDS 2

USE ANKLE WEIGHTS OR OTHER BANDED RESISTANCE FOR THE MODIFICATION
CAN BE DONE AT NEW WEEK!
HOME OR GYM NEW OPPORTUNITIES TO GET
BETTER
THIS WORKOUT WILL PUSH
YOUR LIMITS, LETS GO!

CLICK YOUTUBE ICON TO VIEW FULL WORKOUT & BREAKDOWN

DAY 2  Let's Burn Some Calories

STEADY PACE CARDIO

GOAL: 500-700 POSSIBLE CARDIO EQUIPMENT
CALORIES BURNED OPTIONS:
STAIRMASTER
THIS WILL USUALLY TAKE 45-60 MIN ROWER
DEPENDING ON THE INTENSITY OF THE
CARDIO SESSION.  TREADMILL
YOU CAN SWITCH UP THE DIFFERENT STATIONARY BIKE
MACHINES DURING THE SAME CARDIO OUTSIDE TRACK
SESSION. JUMP ROPE ETC.
DAY 3  Workout breakdown:

LEGS & CAKE1
GYM SETTING WOULD 
BE BEST FOR THIS
OR ENJOY A @ HOME WORKOUT
FROM @IMROCKSOLID_FITNESS'S
LAST CHALLENGE

STAY @ HOME 1
DAY 4 Rest & Recover

REST
DAY
DAY 5  Workout breakdown:

HIIT CARDIO + ABS

GOAL: 30 MIN SESSION POSSIBLE CARDIO EQUIPMENT
OPTIONS:
5 MIN WARM UP STAIRMASTER
30 SECONDS @ FULL SPEED ROWER
30 SECONDS REST TREADMILL
(FULL STOP OR STEADY PACE) STATIONARY BIKE
REPEAT 25X OUTSIDE TRACK
JUMP ROPE ETC.
ABS: 3-4 SETS OF PLANK ROUNDS (PLANK + BOTH SIDES 30 SEC EA. = 1MIN 30 SEC
DAY 6  Workout breakdown:

BODY BLAST 3 AT HOME OR IN A GYM SETTING

GRAB SOME RESISTANCE BANDS!

MODIFY ANY EXERCISE THAT IS

NOT AVAILABLE TO YOU.
CLICK YOUTUBE ICON TO VIEW FULL WORKOUT & BREAKDOWN
DAY 7  Be Active
WHAT IS ACTIVE DAY?

ACTIVE  GO TO THE GYM ON YOUR OWN

AND CREATE YOUR OWN
WORKOUTS USING WHAT
YOU'VE LEARNED THIS WEEK.

DAY
DO MORE ABS, GO HIKING, GO
ON A BIKE RIDE, PLAY WITH
YOUR KIDS IN THE
BACKYARD...WHATEVER YOU
WANT JUST TRY TO BE ACTIVE!
DAY 01 DAY 02 DAY 03 DAY 04

WORKOUT
DAY STEADY PACE WORKOUT HIIT CARDIO

JUNE
CARDIO DAY + ABS
JOIE BODY
BLAST 1 500 - 700 DO THIS
OR CALORIES 30 MINUTES
FULL BODY WORKOUT 1
BURN

WEEK 04
SMASH 2

DAY 05 DAY 06 DAY 07 NOTES

STEADY PACE WORKOUT

CARDIO DAY + HIIT
BOOTCAMP
DAY W. SOLID
500 - 700 DO THIS
CALORIES WORKOUT 2 +
BURN 20 MIN HIIT
 DAY 1  The Choice is Yours! 
JOIE BODY BLAST 1 FULL BODY OR
WORKOUT CAN BE
PERFORMED AT GYM OR
SMASH 2
HOME SETTING
FEEL FREE TO MODIFY
ANY WORKOUT OR PEICE
OF EQUIPMENT USED
DURING THE WORKOUT

CLICK YOUTUBE ICON TO VIEW FULL WORKOUT & BREAKDOWN

DAY 2  Let's Burn Some Calories

STEADY PACE CARDIO

GOAL: 500-700 POSSIBLE CARDIO EQUIPMENT
CALORIES BURNED OPTIONS:
STAIRMASTER
THIS WILL USUALLY TAKE 45-60 MIN ROWER
DEPENDING ON THE INTENSITY OF THE
CARDIO SESSION.  TREADMILL
YOU CAN SWITCH UP THE DIFFERENT STATIONARY BIKE
MACHINES DURING THE SAME CARDIO OUTSIDE TRACK
SESSION. JUMP ROPE ETC.
DAY 3  Workout breakdown:

DO THIS WORKOUT 1 AT HOME OR IN A GYM SETTING

GRAB SOME RESISTANCE BANDS!

MODIFY ANY EXERCISE THAT IS

NOT AVAILABLE TO YOU.
CLICK YOUTUBE ICON TO VIEW FULL WORKOUT & BREAKDOWN
DAY 4  Workout breakdown:

HIIT CARDIO + ABS

GOAL: 30 MIN SESSION POSSIBLE CARDIO EQUIPMENT
OPTIONS:
5 MIN WARM UP STAIRMASTER
30 SECONDS @ FULL SPEED ROWER
30 SECONDS REST TREADMILL
(FULL STOP OR STEADY PACE) STATIONARY BIKE
REPEAT 25X OUTSIDE TRACK
JUMP ROPE ETC.
ABS: 3-4 SETS OF PLANK ROUNDS (PLANK + BOTH SIDES 30 SEC EA. = 1MIN 30 SEC
 DAY 5  The Choice is Yours! 
BODY GOALS EP.1 OR
HIITSANITY
TIME TO GEAR UP
FOR THIS FINAL
BOOTCAMP DAY
WITH ROCKSOLID
GOAL: BURN OVER
700 CALORIES!
CLICK YOUTUBE ICON TO VIEW FULL WORKOUT & BREAKDOWN
DAY 6  Let's Burn Some Calories

STEADY PACE CARDIO

GOAL: 500-700 POSSIBLE CARDIO EQUIPMENT
CALORIES BURNED OPTIONS:
STAIRMASTER
THIS WILL USUALLY TAKE 45-60 MIN ROWER
DEPENDING ON THE INTENSITY OF THE
CARDIO SESSION.  TREADMILL
YOU CAN SWITCH UP THE DIFFERENT STATIONARY BIKE
MACHINES DURING THE SAME CARDIO OUTSIDE TRACK
SESSION. JUMP ROPE ETC.
DAY 7  LAST DAY OF WORKOUTS!
DO THIS WORKOUT 2 PLUS
CIA
SPE NT:
UIP M E
L HIIT CARDIO
EQ ER AND
RO LL GOAL: 20 MIN SESSION
AB LIDERS!
COR E S 5 MIN WARM UP
20 SECONDS @ FULL SPEED
40 SECONDS REST
(FULL STOP OR STEADY PACE)
REPEAT 15X
YOUTUBE LINKS
CLICK BUTTON TO ACCESS
JOIE BLAST 1 BODY BLAST 3 FULL BODY
SMASH 2
JOIE BLAST 2 DO THIS BODY 
WORKOUT 1 GOALS EP. 1
BATTLE OF THE DO THIS
BANDS WORKOUT 2 HIITSANTY 
BATTLE OF THE LEGS & CAKE 1
BANDS 2