HomeEDITION

Catc h A ll

I fully understand that I may suffer injury and even death as a result of my participation in the plan offered and I hereby
release Katie Corio, LLC and its agents or employees from any and all liability now and in the future, including but not
limited to medical expenses, lost wages, pain and suffering that may occur by reason of heart attacks, muscle strains,
pulls or tears, broken bones, shin splints, heat prostration, knee/lower back/foot injuries and any other illness, soreness
or injury, however, caused, whether occurring during or after my participation in the plan offered regardless of fault.

I hereby voluntarily release, forever discharge, and agree to indemnify and hold harmless Katie. and its agents or employees
from any and all claims, demands, or causes of action, which are in any way connected with my participation in the
Katie Corio, LLC diet or training program, including such claims which I, my children, parents, heirs, assigns, personal
representative and estate have or may have that allege ordinary negligent acts or omissions of Katie Corio, LLC.

D i s c l a i m e r & Li m itati o n s

All strength training, cardiovascular exercise, or any other exercise recommended by Katie Corio, LLC. and its agents or
employees shall be undertaken at the sole risk of the user, and Katie Corio, LLC. shall not be liable to the user for any
claims, demands, injuries, damages, actions or causes of action, whatsoever, arising out of or connected with the use
of the recommendations provided. If the user has any questions whatsoever, concerning exercise, use of equipment,
etc., the user agrees to request clarification and/or instruction from Katie Corio, LLC. and it’s agents or employees. User
understands that he/she is responsible for monitoring his or her own condition throughout training and that the
recommendations given are designed to place a gradually increasing workload on the body to improve overall fitness.
Disclaimer: By purchasing this product, the user agrees not to hold Katie Corio, LLC. or their agents or employees
responsible for any injury, illness, allergic reaction, or lack of results while performing these recommendations. Further,
user completely acknowledges that user is simply receiving advice and that it is user’s choice to adhere to the provided
advice, a user’s participation is voluntary. There may be risks associated with the recommendations given.

Consult your physician prior to beginning this training plan if you are under the age of 18, taking any prescription or over-
the-counter medication, if you have heart disease, thyroid disease, diabetes, high blood pressure, or any other medical
condition. The FDA has not evaluated this training plan. This training plan is not intended to diagnose, treat, cure or
prevent any disease.
 HomeEDITION

DAY 1
PHASE
Lean down, tone up, become your fittest yet!

DAY 2 DAY 3 DAY 4

1 DAY 5 DAY 6 DAY 7
MUSCLE
Group Legs (quad focus) Shoulders/Arms Legs (hamstring) Back, Chest, Abs Legs (glute focus) Shoulders & Abs Rest

 CARDIO 15 min HIIT after lift 20 min HIIT broken 15 min HIIT after lift 20 min HIIT broken 15 min HIIT after liftt 20 min steady state None
up between circuits up between circuits

PROGRESS TRACK YOUR

PHOTO GUIDE PROGRESS

1 1
Take bright, clear photos of I recommend using my 12 Week
your FRONT, BACK & SIDES FITNESS JOURNALS to track
(see example). Most phones your weekly progression in the
have high quality cameras that gym, a perfect compliment to this
will do just fine. program!

2 2
Take progress photos at the It’s a good idea to answer these
beginning of each phase questions each week:
(every 4 weeks), in the SAME
format as your starting ones
How has your hunger been
Q

3
Stand up straight, wear throughout the week?
something that shows Did you have any unusual
your body such as a circumstances like: Lack
swimsuit, shorts and a sports of sleep? Period? Overly
bra, etc. (you’ll thank yourself stressed? Unusual work
later!) hours? Lack of water?

4
Save all your photos in an album Remember all of these things can
on your phone, a dropbox folder hinder your progress in the gym.
or a google drive folder (save Making sure you are aware of
them in one, central place!) them will relieve any stress and
help you get over plateau’s you
might encounter!

HOW TO WEIGH &

MEASURE YOURSELF CONNECT WITH ME

Main Account
1
Weigh yourself in the morning,
after using the restroom and  @cutekatiebug
before eating or drinking
anything. This is usually the BEST Free Workouts
and most ACCURATE time of day to
weigh yourself.  @coriofit
Clients & Fit Tips
2
If you’d like to measure yourself
(totally optional!) I recommend  @coriofitness
having someone help you to get
the most accurate measurements. My Women's Activewear Line
 @corioactive

3
I recommend doing basic
measurements like waist, hips,
bottom, each thigh, each arm,
Youtube
and even neck! Save them in one,  katiecoriocutekatiebug
central place!

What you' ll need

KETTLEBELL LONG LOOP BAND MEDICINE BALL DUMBELLS BIGGER YOGA
for slams and light and medium set. An EXERCISE BALL
squat throws, extra heavy set would be
optional
and hamstring good too for deadlifts
for the leg
curls and goblet squats,
curls, but not
but not necessary
necessary
 PHASE 1 HomeEDITION

DAY
SQUAT DAY

EXERCISE
1 SETS REPS NOTES
HOW -TO
General Warmup, UNSURE OF
WARMUP & 2 30 seconds each
ACTIVATION Dynamic Stretches HOW TO
try to loosen up your muscles & joints DO AN
Bodyweight Squat EXERCISE?
2 20 reps with kicks and swings (dynamic

o w
& Squeeze
stretches)
Le t me s h
Bodyweight Walking Lunges 2 20 reps
you!
GOBLET SQUATS
MAIN Click here for the
Lightweight Warm Up 2 15-20 reps
warm up = easy, light
WORKOUT
working set = challenge yourself! GLOSSARY
Working Sets 4 12 reps
I like to increase weight each time

Burnout Set 1 15-20 reps

SUPERSET
ASSISTANCE
Resistance Band Good Mornings 12 reps
NO REST between exercises
3 Supersets
Rest 1 min between supersets
Goblet Bulgarian Lunges 12 reps each leg

CIRCUIT 1
ACCESSORY
Seated Quad Extension
20 reps
w/ DB Between Feet
Go SLOW on these! Squeeze the
Resistance Band Adductor 3 Circuits 20 reps contraction and go slow on the
release

Banded Lateral Leg Raise 20 reps

CIRCUIT 2
ACCESSORY
Resistance Band Kickbacks 15 reps each side

Squat Jump Combo 2 Circuits 15 reps

Wall Sit 30 seconds

MOBILITY WORK
FINISHER
FOLLOWED BY Glutes 2 mins
COOLDOWN &
STRETCHING
Quads 2 mins

Hamstrings 2 mins

15 min hiit (done after your lift)

 CARDIO
Sprint-Walk-Sprint / Box Jumps - Jump Rope

Be sure to hashtag #cbc #coriobikinichallenge

so I can follow your progress!
Xo x o K a t ie
 PHASE 1 HomeEDITION

DAY
SHOULDERS & ARMS 2
EXERCISE SETS REPS NOTES
HOW -TO
General Warmup, UNSURE OF
WARMUP & 2 30 seconds each
ACTIVATION Dynamic Stretches HOW TO
DO AN
Pushups 1 10 reps or as many as possible EXERCISE?

Le t me s h o w
you!
super light, this is just to activate
Lightweight Dumbbell Shoulder Press 1 30 reps
& warm up
DB ARNOLD PRESS
MAIN Click here for the
12, 10, 8, 6, 20 increase the weight each set, so you
DB Arnold Press 5
reps can ONLY get the number of reps listed WORKOUT
DUMBBELL SUPERSET GLOSSARY
ASSISTANCE
Alternating Front Raises 12 each arm
NO REST between exercises.
4 Supersets
Rest 1 min between supersets.
Alternating Hammer Curl 12 each arm

SUPERSET
ACCESSORY
DB Lateral Raise 12 reps
4 Supersets 1 dumbbell, 2 hands
Overhead Dumbbell Tricep Extension 12 reps

RESISTANCE BAND CIRCUIT 1

ACCESSORY
Upright Row 12 reps

Underhand Front Raise, Wide Grip 4 Rounds 12 reps 60 secs rest between rounds

Underhand Bicep Curl 12 reps

RESISTANCE BAND CIRCUIT 2

FINISHER
FOLLOWED BY Tricep Pulldowns 15 reps
COOLDOWN &
STRETCHING
Face Pulls 3 Rounds 15 reps 60 secs rest between rounds

Overhead Tricep Extension 15 reps

20 min hiit (broken up between circuits)

 CARDIO
Do 5 mins HIIT between each circuit
Sprint-Walk-Sprint / Box Jumps - Jump Rope
until you finish all 20 mins.

Be sure to hashtag #cbc #coriobikinichallenge

so I can follow your progress!
Xo x o K a t ie
 PHASE 1 HomeEDITION

DAY
HAMSTRINGS 3
EXERCISE SETS REPS NOTES
HOW -TO
General Warmup, UNSURE OF
WARMUP & 2 30 seconds each
ACTIVATION Dynamic Stretches HOW TO
DO AN
Bodyweight Squat EXERCISE?
2 20 reps

o w
& Squeeze

Le t me s h
Bodyweight Walking Lunges 2 30 seconds each
you!
DEADLIFTS
MAIN Click here for the
Lightweight Warm Up 2 12-15 reps
Keep hips down and chest high before WORKOUT
starting Keep core braced, and spine GLOSSARY
Working Sets 4 8 reps neutral

Rest 2-3 minutes between sets

Burnout Set 1 12-15 reps

SUPERSET
ASSISTANCE
Goblet Squats 12 reps
NO REST between exercises
3 Supersets
Rest 1 min between supersets
Hip thrusts 12 reps

CIRCUIT 1
ACCESSORY
Lying Exercise Ball Leg Curls 12 reps

Rest 1 min between circuits

3 Circuits
Straight-legged DB Deadlift 12 reps Keep hips high in the air
Tuck chin to keep back round

Walking Lunges (Long Step) 12 reps each leg

CIRCUIT 2
ACCESSORY
Resistance Band Good Mornings 12 reps

Single Leg DB Deadlifts 3 Circuits 12 reps each leg Rest 1 min between circuits

Resistance Band Glute Kickbacks 12 reps each leg

SUPERSET
FINISHER
FOLLOWED BY Seated Leg Extensions
15 reps
COOLDOWN & w/ DB Between Feet
STRETCHING 3 Supersets Rest 30 seconds between supersets
Step Ups 12 reps each leg

15 min hiit (done after your lift)

 CARDIO
Sprint-Walk-Sprint / Box Jumps - Jump Rope

Be sure to hashtag #cbc #coriobikinichallenge

so I can follow your progress!
Xo x o K a t ie
 PHASE 1 HomeEDITION

DAY
BACK, CHEST, ABS

EXERCISE
4 SETS REPS NOTES
HOW -TO
General Warmup, UNSURE OF
WARMUP & 2 30 seconds each
ACTIVATION Dynamic Stretches HOW TO
DO AN
Pushups 1 10 reps EXERCISE?

Le t me s h o w
you!
Lightweight Db Rows 12 reps, or 30-45
1
or Rowing Machine seconds
Bent over DB row
MAIN Click here for the
Lightweight Warm Up 2 12-15 reps
WORKOUT
GLOSSARY
Working Sets 4 10-12 reps Rest 1 minute between working sets

Burnout Set 1 12-15 reps

DB floor chest press

ASSISTANCE
Lightweight Warm Up 2 15-20 reps
Make sure your shoulders are warm
before starting working sets
Working Sets 3 12-15 reps
Rest 1 min between working sets

Burnout Set 1 15-20 reps

SUPERSET
ACCESSORY
Lying Leg Raises 10 reps
NO REST between exercises
3 supersets
Rest 1 min between supersets.
Lying Crunches 10 reps

CIRCUIT 1
ACCESSORY
Resistance Band Row 12 reps

Push Ups (Hands On Bench) 3 rounds 12 reps Rest 30 seconds between rounds

V Up Crunches 12 reps

CIRCUIT 2
FINISHER
FOLLOWED BY Plank 45 seconds
COOLDOWN &
STRETCHING 2 rounds Rest 30 seconds between rounds
30 seconds each
Sideways plank
side
20 min hiit (broken up between circuits)
 CARDIO
Do 5 mins HIIT between each circuit
Sprint-Walk-Sprint / Box Jumps - Jump Rope
until you finish all 20 mins.

Be sure to hashtag #cbc #coriobikinichallenge

so I can follow your progress!
Xo x o K a t ie
 PHASE 1 HomeEDITION

DAY
GLUTES 5
EXERCISE SETS REPS NOTES
HOW -TO
General Warmup, UNSURE OF
WARMUP & 2 30 seconds each
ACTIVATION Dynamic Stretches HOW TO
DO AN
Lightweight Glute Kickbacks & EXERCISE?
2t 15-20 reps

o w
Squeeze

Le t me s h
you!
10-12 reps each
Bodyweight Walking Lunges 1
leg
HIP THRUSTS
MAIN Click here for the
Lightweight Warm Up 2 15-20 reps
Be sure to use FULL range of motion:
WORKOUT
ALL the way down, and SQUEEZE your GLOSSARY
Working Sets 4 10-12 reps
glutes at the top
Rest 1-2 mins between working sets
Burnout Set 1 15-20 reps

SUPERSET
ASSISTANCE
Goblet Squat 10-12 reps
NO REST between exercises
3 supersets
Rest 2 min between supersets.
DB Deadlift 8-10 reps

SUPERSET
ACCESSORY
Walking Lunges 10 reps each leg
4 supersets Rest 1 min between supersets
Resistance Glute Kickbacks 12 reps each leg

CIRCUIT 1
ACCESSORY
Resistance Good Mornings 10-12 reps

Seated Leg Extensions

3 rounds 12-15 reps Rest 1 min between rounds
w/ DB Between Feet

Step Ups 10 reps each leg

CIRCUIT 2
FINISHER
FOLLOWED BY Lying Exercise Ball Leg Curls 10-12 reps
COOLDOWN &
STRETCHING
Rest 1 min between rounds
Kettlebell Swings 3 rounds 15-20 reps
Bring kettlebell to eye-level

Wall Sits 35 seconds

15 min hiit (done after your lift)

 CARDIO
Sprint-Walk-Sprint / Box Jumps - Jump Rope

Be sure to hashtag #cbc #coriobikinichallenge

so I can follow your progress!
Xo x o K a t ie
 PHASE 1 HomeEDITION

DAY
SHOULDERS & ABS 6
EXERCISE SETS REPS NOTES
HOW -TO
General Warmup, UNSURE OF
WARMUP & 2 30 seconds each
ACTIVATION Dynamic Stretches HOW TO
DO AN
Pushups 1 10 reps EXERCISE?

Le t me s h o w
Lightweight Dumbbell Shoulder Press 1 20 reps
you!
DB SHOULDER PRESS
MAIN Click here for the
Lightweight Warm Up 2 12-15 reps
WORKOUT
GLOSSARY
Working Sets 4 8-10 reps Rest 1-1.5 min between working sets

Burnout Set 1 12-15 reps

SUPERSET
ASSISTANCE
Seated DB Lateral Raise 10 reps
NO REST between exercises
3 supersets
Rest 1 min between supersets.
Standing DB Lateral Raise 10 reps

SUPERSET
ACCESSORY
Db Reverse Fly 12 reps
3 supersets Rest 1 min between supersets
Db Arnold Press 12 reps

CIRCUIT 1
ACCESSORY
Lying Leg Raise 10 reps

Side Crunch 2 rounds 10 reps each side Rest 1 min between circuits

As long as
Leg Hold
possible
CIRCUIT 2
FINISHER
FOLLOWED BY Db Around The Worlds 12 reps
COOLDOWN &
STRETCHING
Rest 1 min between circuits
Kettlebell Swings 3 rounds 15 reps
Bring kettlebell to eye-level

Resistance Band Face Pulls 12 reps

20 mins steady state (after lift)

 CARDIO
Sprint-Walk-Sprint / Box Jumps - Jump Rope

Be sure to hashtag #cbc #coriobikinichallenge

so I can follow your progress!
Xo x o K a t ie
 HomeEDITION

DAY 1
PHASE
Lean down, tone up, become your fittest yet!

DAY 2 DAY 3 DAY 4

2 DAY 5 DAY 6 DAY 7
MUSCLE
Group Legs
(hamstring focus)
Shoulders & Abs High Volume
Leg Day
Upper Body Legs (quads) Shoulders & Abs Rest

 CARDIO 20 min HIIT after lift 20 min HIIT broken 20 min HIIT after lift 20 min HIIT 20 min HIIT broken 30 min steady state None
up between circuits between circuits up between circuits

PROGRESS TRACK YOUR

PHOTO GUIDE PROGRESS

1 1
Take bright, clear photos of I recommend using my 12 Week
your FRONT, BACK & SIDES FITNESS JOURNALS to track
(see example). Most phones your weekly progression in the
have high quality cameras that gym, a perfect compliment to this
will do just fine. program!

2 2
Take progress photos at the It’s a good idea to answer these
beginning of each phase questions each week:
(every 4 weeks), in the SAME
format as your starting ones
How has your hunger been
Q

3
Stand up straight, wear throughout the week?
something that shows Did you have any unusual
your body such as a circumstances like: Lack
swimsuit, shorts and a sports of sleep? Period? Overly
bra, etc. (you’ll thank yourself stressed? Unusual work
later!) hours? Lack of water?

4
Save all your photos in an album Remember all of these things can
on your phone, a dropbox folder hinder your progress in the gym.
or a google drive folder (save Making sure you are aware of
them in one, central place!) them will relieve any stress and
help you get over plateau’s you
might encounter!

HOW TO WEIGH &

MEASURE YOURSELF CONNECT WITH ME

Main Account
1
Weigh yourself in the morning,
after using the restroom and  @cutekatiebug
before eating or drinking
anything. This is usually the BEST Free Workouts
and most ACCURATE time of day to
weigh yourself.  @coriofit
Clients & Fit Tips
2
If you’d like to measure yourself
(totally optional!) I recommend  @coriofitness
having someone help you to get
the most accurate measurements. My Women's Activewear Line
 @corioactive

3
I recommend doing basic
measurements like waist, hips,
bottom, each thigh, each arm,
Youtube
and even neck! Save them in one,  katiecoriocutekatiebug
central place!

What you' ll need

KETTLEBELL LONG LOOP BAND MEDICINE BALL DUMBELLS BIGGER YOGA
for slams and light and medium set. An EXERCISE BALL
squat throws, extra heavy set would be
optional
and hamstring good too for deadlifts
for the leg
curls and goblet squats,
curls, but not
but not necessary
necessary
 PHASE 2 HomeEDITION

DAY
1
Legs (Hamstring & glute focus)

EXERCISE SETS REPS NOTES

HOW -TO
General Warmup, UNSURE OF
WARMUP & 2 30 seconds each
ACTIVATION Dynamic Stretches HOW TO
DO AN
Bodyweight Squat EXERCISE?
2 20 reps

o w
& Squeeze

Le t me s h
Bodyweight Walking Lunges 2 20 reps
you!
db Deadlifts
MAIN Click here for the
Lightweight Warm Up 2 15-20 reps
DO NOT start working sets if you are WORKOUT
still stiff, tight GLOSSARY
Working Sets 5 5 reps Stretch or do more warm up sets if
you aren’t ready
2-3 minutes rest between working sets
Burnout Set 1 15-20 reps

Hip Thrusts
ASSISTANCE
Lightweight Warm Up 2 15-20 reps
Rest 1-2 minutes between sets
Working Sets 4 8 reps

Burnout Set 1 15-20 reps

Superset
ACCESSORY
Lying Leg Curls w/ DB Between Feet 15 reps
NO REST between exercises
4 supersets
Rest 1 min between supersets
Walking Lunges (Long Step) 12 reps each leg

Circuit 1
ACCESSORY
Resistance Band Glute Kickbacks 12 reps each leg

Bulgarian Split Squats 4 rounds 12 reps each leg Rest 1 min between rounds

Step Ups 12 reps each leg

Circuit 2
FINISHER
FOLLOWED BY Lying Exercise Ball Leg Curls 12 reps
COOLDOWN &
STRETCHING
20 reps
Jumping Lunges 4 rounds Rest 1 min between rounds
(10 each leg)

Jump Squats 12 reps

20 min hiit (done after your lift)

 CARDIO
feel free to do the cardio anytime
Sprint-Walk-Sprint / Box Jumps - Jump Rope during the workout. Before or after the
workout, or in between exercises.

Be sure to hashtag #cbc #coriobikinichallenge

so I can follow your progress!
Xo x o K a t ie
 PHASE 2 HomeEDITION

DAY
Shoulders & abs 2
EXERCISE SETS REPS NOTES
HOW -TO
General Warmup, UNSURE OF
WARMUP & 2 30 seconds each
ACTIVATION Dynamic Stretches HOW TO
DO AN
Pushups 1 10 reps EXERCISE?

Le t me s h o w
Shoulder Circles w/ Small Weights 1 20 reps each way
you!
DB shoulder press
MAIN Click here for the
Lightweight Warm Up 2 12-15 reps
WORKOUT
Make sure your shoulders are VERY GLOSSARY
Working Sets 5 8-10 reps warm before starting
Rest 1-1.5 minutes between sets

Burnout Set 1 12-15 reps

SUPERSET
ASSISTANCE
Seated Deadstop DB Lateral Raise 10 reps
NO REST between exercises
4 Supersets
Rest 1 min between supersets
Standing DB Lateral Raise 10 reps

SUPERSET
ACCESSORY
V Up Crunches 12 reps
Rest 1 min between rounds
4 Supersets Keep feet 6 inches off the ground at all
times
Russian Twists 30 seconds

Circuit 1
ACCESSORY
DB Around The Worlds 10 reps

DB Reverse Fly 10 reps

4 rounds Rest 1 min between rounds
DB Front Raises 10 reps

DB Arnold Press 10 reps

Circuit 2
FINISHER
FOLLOWED BY Lying Leg Raises 10 reps
COOLDOWN &
STRETCHING
Rest 1 min between rounds
Lying Crunches 4 rounds 10 reps
Bring kettlebell to eye-level

Kettlebell Swings 20 reps

20 min hiit (broken up between circuits)

 CARDIO
Do 5 mins HIIT between each circuit
Sprint-Walk-Sprint / Box Jumps - Jump Rope
until you finish all 20 mins.

Be sure to hashtag #cbc #coriobikinichallenge

so I can follow your progress!
Xo x o K a t ie
 PHASE 2 HomeEDITION

DAY
3
TIMED, VOLUME LEG DAY

EXERCISE SETS REPS NOTES

HOW -TO
General Warmup, UNSURE OF
WARMUP & 2 30 seconds each
ACTIVATION Dynamic Stretches HOW TO
DO AN
Bodyweight Air Squats 2 20 reps EXERCISE?

Le t me s h o w
Bodyweight Walking Lunges 2 10 each leg
you!
DB DEADLIFTS
MAIN Click here for the
Remember: since this is a VOLUME
DB Deadlifts day, you will have to go lighter weight WORKOUT
(strict 30 second rest between sets,
10 10 reps
to ensure you finish the whole workout! GLOSSARY
time yourself) PACE YOURSELF!
**Strict 30 second rest between sets.
You got this!

SUPERSET
ASSISTANCE
DB Goblet Pulse Squats 10 reps Try using the same dumbbell for both
to make it easier
5 Supersets
NO REST between exercises
DB Single Leg RDL’s 10 reps each side Rest 1 min between supersets.

RESISTANCE BAND GLUTE KICKBACKS

ACCESSORY
Resistance Band Glute Kickbacks 4 10 reps each side rest 30 seconds between sets

Circuit
ACCESSORY
Seated Leg Extension
20 reps
w/ DB Between Feet

Lying Hamstring Curl

4 circuits 20 reps rest 1 min between circuits
w/ DB Between Feet

Seated Calf Raise

20 reps
w/ DB Rested on Knees
Cooldown and strec hing
FINISHER
FOLLOWED BY
COOLDOWN &
Cooldown and streching
STRETCHING

20 mins HIIT cardio (done after your lift)

 CARDIO
feel free to do the cardio anytime
Sprint-Walk-Sprint / Box Jumps - Jump Rope during the workout. Before or after the
workout, or in between exercises.

Be sure to hashtag #cbc #coriobikinichallenge

so I can follow your progress!
Xo x o K a t ie
 PHASE 2 HomeEDITION

DAY
Upper body 4
EXERCISE SETS REPS NOTES
HOW -TO
General Warmup, UNSURE OF
WARMUP & 2 30 seconds each
ACTIVATION Dynamic Stretches HOW TO
DO AN
Pushups 1 10 reps EXERCISE?

Le t me s h o w
you!
Lightweight DB Rows 12 reps, or 30-45
1
or Rowing Machine seconds
Single arm DB row
MAIN Click here for the
12-15 reps each
Lightweight Warm Up 2
arm WORKOUT
8-10 reps each GLOSSARY
Working Sets 4 Rest 1-1.5 minute between sets
arm

12-15 reps each

Burnout Set 1
arm
SUPERSET
ASSISTANCE
Bent Over DB Row (2 Arms) 10 reps
NO REST between exercises
3 Supersets
Rest 1 min between supersets
Resistance Band Overhead
10 reps
Tricep Extension
SUPERSET
ACCESSORY
Push Ups 12 reps
3 Supersets Rest 1 min between supersets
Alternating DB Curl 12 reps each arm

Superset
ACCESSORY
Single Arm Overhead DB
12 reps each arm
Tricep Extension
Rest 1 min between supersets
Alternating DB Hammer Curl 12 reps each arm

Superset
FINISHER
FOLLOWED BY Medicine Ball Squat-Throws 12 reps
COOLDOWN &
STRETCHING Rest 1 min between supersets
Medicine Ball Slams 12 reps

20 min hiit (broken up between circuits)

 CARDIO
Do 5 mins HIIT between each circuit
Sprint-Walk-Sprint / Box Jumps - Jump Rope
until you finish all 20 mins.

Be sure to hashtag #cbc #coriobikinichallenge

so I can follow your progress!
Xo x o K a t ie
 PHASE 2 HomeEDITION

DAY
Legs (quad focus) 5
EXERCISE SETS REPS NOTES
HOW -TO
General Warmup, UNSURE OF
WARMUP & 2 30 seconds each
ACTIVATION Dynamic Stretches HOW TO
DO AN
Bodyweight Squat & Squeeze 2 20 reps EXERCISE?

Le t me s h o w
Bodyweight Walking Lunges 2 20 reps
you!
GOBLET SQUATS
MAIN Click here for the
Lightweight Warm Up 2 15-20 reps
WORKOUT
GLOSSARY
Working Sets 5 8 reps Rest 2-3 minutes between sets

Burnout Set 1 15-20 reps

SUPERSET
ASSISTANCE
Sumo Squat 10 reps
NO REST between exercises
4 Supersets
Rest 1 min between supersets
Hip Thrusts 12 reps

SUPERSET
ACCESSORY
Resistance Band Glute Kickbacks 12 reps each leg
4 Supersets Rest 1 min between supersets
Bulgarian Split Squats 12 reps each leg

Circuit 1
ACCESSORY
Seated Leg Extensions
15 reps

Walking Lunges (Short Steps) 4 rounds 12 reps each leg Rest 1 min between rounds

Step Ups 12 reps each leg

Circuit 2
FINISHER
FOLLOWED BY Lying Leg Curls
15 reps
COOLDOWN & w/ DB Between Feet
STRETCHING
Jumping Lunges 4 rounds 12 reps each leg Rest 1 min between rounds

Jump Squats 15 reps

20 mins HIIT cardio (done after your lift)

 CARDIO
Sprint-Walk-Sprint / Box Jumps - Jump Rope

Be sure to hashtag #cbc #coriobikinichallenge

so I can follow your progress!
Xo x o K a t ie
 PHASE 2 HomeEDITION

DAY
Shoulders & abs

EXERCISE
6 SETS REPS NOTES
HOW -TO
General Warmup, UNSURE OF
WARMUP & 2 30 seconds each
ACTIVATION Dynamic Stretches HOW TO
DO AN
Pushups 1 10 reps EXERCISE?

Le t me s h o w
Lightweight Dumbbell Shoulder Press 1 10 reps
you!
DB arnold press
MAIN Click here for the
Lightweight Warm Up 2 12-15 reps
WORKOUT
GLOSSARY
Working Sets 5 8-10 reps Rest 1- 1.5 minutes between sets

Burnout Set 1 12-15 reps

SUPERSET
ASSISTANCE
DB Lateral Raises 15 reps
NO REST between exercises
4 Supersets
Rest 1 min between supersets
DB Front Raise 15 reps

SUPERSET
ACCESSORY
DB Reverse Fly 12 reps
4 Supersets Rest 1 min between supersets
DB Rear Delt Row 12 reps

Circuit 1
ACCESSORY
Single Arm DB Lateral Raise 12 reps each side

Rest 1 min between rounds

Alternating DB Front Raise 4 rounds 10 reps each side
Eye-level

Kettlebell Swing 20 reps

Circuit 2
FINISHER
FOLLOWED BY Plank 45 seconds
COOLDOWN &
STRETCHING
30 seconds each
Side Planks 4 rounds Rest 1 min between rounds
side

Russian Twists 30 seconds

20 mins HIIT cardio (see cardio options list)

 CARDIO
Sprint-Walk-Sprint / Box Jumps - Jump Rope

Be sure to hashtag #cbc #coriobikinichallenge

so I can follow your progress!
Xo x o K a t ie
 HomeEDITION

DAY 1
PHASE
Lean down, tone up, become your fittest yet!

DAY 2 DAY 3 DAY 4

3 DAY 5 DAY 6 DAY 7
MUSCLE
Group Glutes & Shoulders Full Body Plyo Volume Legs Arms / HIIT / Abs Glutes & Shoulders Back / HIIT / Abs Rest

 CARDIO 20 min HIIT after lift 40 min HIIT broken 20 min HIIT after lift 40 min HIIT broken 20 min HIIT after lift 30 min steady state None
up between circuits up between circuits

PROGRESS TRACK YOUR

PHOTO GUIDE PROGRESS

1 1
Take bright, clear photos of I recommend using my 12 Week
your FRONT, BACK & SIDES FITNESS JOURNALS to track
(see example). Most phones your weekly progression in the
have high quality cameras that gym, a perfect compliment to this
will do just fine. program!

2 2
Take progress photos at the It’s a good idea to answer these
beginning of each phase questions each week:
(every 4 weeks), in the SAME
format as your starting ones
How has your hunger been
Q

3
Stand up straight, wear throughout the week?
something that shows Did you have any unusual
your body such as a circumstances like: Lack
swimsuit, shorts and a sports of sleep? Period? Overly
bra, etc. (you’ll thank yourself stressed? Unusual work
later!) hours? Lack of water?

4
Save all your photos in an album Remember all of these things can
on your phone, a dropbox folder hinder your progress in the gym.
or a google drive folder (save Making sure you are aware of
them in one, central place!) them will relieve any stress and
help you get over plateau’s you
might encounter!

HOW TO WEIGH &

MEASURE YOURSELF CONNECT WITH ME

Main Account
1
Weigh yourself in the morning,
after using the restroom and  @cutekatiebug
before eating or drinking
anything. This is usually the BEST Free Workouts
and most ACCURATE time of day to
weigh yourself.  @coriofit
Clients & Fit Tips
2
If you’d like to measure yourself
(totally optional!) I recommend  @coriofitness
having someone help you to get
the most accurate measurements. My Women's Activewear Line
 @corioactive

3
I recommend doing basic
measurements like waist, hips,
bottom, each thigh, each arm,
Youtube
and even neck! Save them in one,  katiecoriocutekatiebug
central place!

What you' ll need

KETTLEBELL LONG LOOP BAND MEDICINE BALL DUMBELLS BIGGER YOGA
for slams and light and medium set. An EXERCISE BALL
squat throws, extra heavy set would be
optional
and hamstring good too for deadlifts
for the leg
curls and goblet squats,
curls, but not
but not necessary
necessary
 PHASE 3 HomeEDITION

DAY
GLUTES & SHOULDERS 1
EXERCISE SETS REPS NOTES
HOW -TO
General Warmup, UNSURE OF
WARMUP & 2 30 seconds each
ACTIVATION Dynamic Stretches HOW TO
DO AN
Bodyweight Air Squats 2 20 reps EXERCISE?

Le t me s h o w
Bodyweight Walking Lunges 2 10 each leg
you!
Hip thrusts
MAIN Click here for the
Lightweight Warm Up 2 12-15 reps
WORKOUT
GLOSSARY
Working Sets 6 8-10 reps 1-2 minutes rest between working sets

Burnout Set 1 12-15 reps

SUPERSET
ASSISTANCE
DB Press 10 reps
NO REST between exercises
5 supersets
Rest 1 min between supersets.
DB Lateral Raises 10 reps

RESISTANCE BAND GLUTE KICKBACKS

ACCESSORY
Resistance Band Glute Kickbacks 7 12 reps each side Rest 30 seconds between sets

Circuit 1
ACCESSORY
DB Reverse Fly 20 reps

Walking Lunges (Long Step) 5 circuits 10 reps each side Rest 1 min between circuits

Bulgarian Split Squats 12 reps each side

Circuit 2
FINISHER
FOLLOWED BY Goblet Squats 12 reps
COOLDOWN &
STRETCHING
Standing DB Arnold Press 5 circuits 12 reps Rest 1 min between circuits

Alternating DB Front Raises 12 reps

20 min hiit (done after your lift)

 CARDIO
Feel free to do the cardio anytime
during the workout. Before or after the
Sprint-Walk-Sprint / Box Jumps - Jump Rope workout, or in between exercises
Break it up into 5 min increments if
you’d like!

Be sure to hashtag #cbc #coriobikinichallenge

so I can follow your progress!
Xo x o K a t ie
 PHASE 3 HomeEDITION

DAY
FULL BODY PLYO

EXERCISE
2 SETS REPS NOTES
HOW -TO
General Warmup, UNSURE OF
WARMUP & 2 30 seconds each
ACTIVATION Dynamic Stretches HOW TO
DO AN
Bodyweight Air Squats 2 20 reps EXERCISE?

Le t me s h o w
Bodyweight Walking Lunges 2 10 each leg
you!
Circuit 1
MAIN Click here for the
Jump Ropes 45 seconds
WORKOUT
NO REST between exercises GLOSSARY
Ice Skaters 4 rounds 15 reps
Rest 1 minute between rounds

Yoga Ball Crunches 20 reps

Circuit 2
ASSISTANCE
Battle Ropes 25 seconds

Medicine Ball Squat Throws 4 rounds 10 reps each side Rest 1 min between rounds

Medicine Ball Slams 25 seconds

Circuit 3
ACCESSORY
Bicycle Crunch 20 reps

Reverse Lunge & High Knee 4 rounds 12 reps Rest 1 min between rounds

Box Jumps 12 reps

CIRCUIT 4
ACCESSORY
Curtsey Lunge 10 reps each leg

Exercise Ball Leg Curl 15 reps

4 rounds Rest 1 min between rounds
Walking Lunges 12 reps each leg

Plank 30 seconds

Cooldown and strec hing

FINISHER
FOLLOWED BY
COOLDOWN & Cooldown and Streching
STRETCHING

20 min hiit (broken up between circuits)

 CARDIO
Do 5 mins HIIT between each circuit
Sprint-Walk-Sprint / Box Jumps - Jump Rope
until you finish all 20 mins.

Be sure to hashtag #cbc #coriobikinichallenge

so I can follow your progress!
Xo x o K a t ie
 PHASE 3 HomeEDITION

DAY
VOLUME LEG DAY 3
EXERCISE SETS REPS NOTES
HOW -TO
General Warmup, UNSURE OF
WARMUP & 2 30 seconds each
ACTIVATION Dynamic Stretches HOW TO
DO AN
Bodyweight Air Squats 2 20 reps EXERCISE?

Le t me s h o w
Bodyweight Walking Lunges 2 10 each leg
you!
db Romanian deadlifts
MAIN Click here for the
Lightweight Warm Up 2 12-15 reps
WORKOUT
GLOSSARY
Working Sets 6 12-15 reps 2 minutes rest between working sets

Burnout Set 1 15-20 reps

SUPERSET
ASSISTANCE
Goblet Squats 8 reps
NO REST between exercises
5 supersets
Rest 1 min between supersets
Hip Thrusts 10 reps

Superset
ACCESSORY
Bulgarian Split Squats 15 reps each side
5 supersets Rest 30 seconds between sets
Resistance Glute Kickbacks 12 reps each side

Circuit 1
ACCESSORY
Seated Leg Extension
20 reps
w/ DB Between Feet

Lying Hamstring Curl

4 circuits 20 reps Rest 1 min between circuits
w/ DB Between Feet

Seated Calf Raise

20 reps
w/ DB Resting On Knees
Cooldown and strec hing
FINISHER
FOLLOWED BY
COOLDOWN & Cooldown and streching
STRETCHING

20 min hiit (done after your lift)

 CARDIO
Feel free to do the cardio anytime
during the workout. Before or after the
Sprint-Walk-Sprint / Box Jumps - Jump Rope workout, or in between exercises
Break it up into 5 min increments if
you’d like!

Be sure to hashtag #cbc #coriobikinichallenge

so I can follow your progress!
Xo x o K a t ie
 PHASE 3 HomeEDITION

DAY
ARMS, HIIT, ABS 4
EXERCISE SETS REPS NOTES
HOW -TO
General Warmup, UNSURE OF
WARMUP & 2 30 seconds each
ACTIVATION Dynamic Stretches HOW TO
DO AN
Pushups 1 10 reps EXERCISE?

Le t me s h o w
Lightweight Cable Bicep Curls 1 20 reps
you!
Close grip DB floor press
MAIN Click here for the
Lightweight Warm Up 2 12-15 reps
WORKOUT
GLOSSARY
Working Sets 6 8-10 reps Rest 1- 1.5 min between working sets

Burnout Set 1 12-15 reps

SUPERSET
ASSISTANCE
DB Bicep Curls 12 reps
5 supersets Rest 1 min between supersets
DB Hammer Curls 10 reps each side

Superset
ACCESSORY
Resistance Band Overhead
12 reps
Tricep Extension
5 supersets Rest 30 seconds between supersets
Db Kickbacks 12 reps

Circuit 1
ACCESSORY
Scissor Kicks 20 reps

Side Crunch 4 circuits 20 reps Rest 30 secs between circuits

As long as
Leg Hold
possible
Circuit 2
FINISHER
FOLLOWED BY Push Ups 10 reps
COOLDOWN &
STRETCHING Rest 1 min between circuits
Alternating DB Curls 15 reps each arm

20 min hiit (broken up between circuits)

 CARDIO
Do 5 mins HIIT between each circuit
Sprint-Walk-Sprint / Box Jumps - Jump Rope
until you finish all 20 mins.

Be sure to hashtag #cbc #coriobikinichallenge

so I can follow your progress!
Xo x o K a t ie
 PHASE 3 HomeEDITION

DAY
GLUTES & HAMSTRINGS 5
EXERCISE SETS REPS NOTES
HOW -TO
General Warmup, UNSURE OF
WARMUP & 2 30 seconds each
ACTIVATION Dynamic Stretches HOW TO
DO AN
Bodyweight Air Squats 2 20 reps EXERCISE?

Le t me s h o w
Bodyweight Walking Lunges 2 10 each leg
you!
Goblet squats
MAIN Click here for the
Lightweight Warm Up 2 12-15 reps
WORKOUT
GLOSSARY
Working Sets 6 8-10 reps Rest 2 mins between working sets

Burnout Set 1 12-15 reps

SUPERSET
ASSISTANCE
Hip Thrusts 10 reps Try using the same dumbbell for both
to make it easier
5 supersets
NO REST between exercises
DB Romanian Deadlifts 10 reps Rest 1 min between supersets.

Superset
ACCESSORY
Resistance Band Glute Kickbacks 15 reps each leg
5 supersets Rest 30 seconds between sets
Exercise Ball Hamstring Curls 15 reps

Circuit 1
ACCESSORY
Walking lunge 10 reps each leg

Lying Hamstring Curls

5 circuits 20 reps Rest 1 min between circuits
w/ DB Between Feet

Step Ups 10 reps each leg

Circuit 2
FINISHER
FOLLOWED BY Curtsey Lunge 10 reps each side
COOLDOWN &
STRETCHING
Seated Leg Extensions
4 circuits 15 reps 30 seconds rest between sets
w/ DB Between Feet

Seated Calf Raise

15 reps
w/ DB Resting on Knees
20 min hiit (done after your lift)
 CARDIO
Feel free to do the cardio anytime
during the workout. Before or after the
Sprint-Walk-Sprint / Box Jumps - Jump Rope workout, or in between exercises
Break it up into 5 min increments if
you’d like!

Be sure to hashtag #cbc #coriobikinichallenge

so I can follow your progress!
Xo x o K a t ie
 PHASE 3 HomeEDITION

DAY
BACK, HIIT, ABS 6
EXERCISE SETS REPS NOTES
HOW -TO
General Warmup, UNSURE OF
WARMUP & 2 30 seconds each
ACTIVATION Dynamic Stretches HOW TO
DO AN
Pushups 1 10 reps EXERCISE?

Le t me s h o w
Lightweight Lat Pulldowns 1 30 reps
you!
SINGLE ARM DB ROW
MAIN Click here for the
Lightweight Warm Up 2 12-15 reps
WORKOUT
GLOSSARY
Working Sets 6 8-10 reps 1 minute rest between working sets

Burnout Set 1 12-15 reps

SUPERSET
ASSISTANCE
Bent Over DB Row (Both Arms) 10 reps
NO REST between exercises
5 supersets
Rest 1 min between supersets
DB Deadlifts 10 reps

Superset
ACCESSORY
Kettlebell Swings 15 reps
4 supersets Rest 30 seconds between sets
Mountain Climbers 10 reps each leg

Circuit 1
ACCESSORY
Lying Leg Raise 10 reps

Crunches 5 circuits 10 reps Rest 1 min between circuits

Lying V Up 10 reps

Circuit 2
FINISHER
FOLLOWED BY Jump Rope 30 seconds
COOLDOWN &
STRETCHING
Burpees 4 circuits 5 reps Rest 1 min between rounds

Calf Machine 20 seconds

30 mins steady state

 CARDIO
Feel free to do the cardio anytime
during the workout. Before or after the
Sprint-Walk-Sprint / Box Jumps - Jump Rope workout, or in between exercises
Break it up into 5 min increments if
you’d like!

Be sure to hashtag #cbc #coriobikinichallenge

so I can follow your progress!
Xo x o K a t ie
 HomeEDITION

Congrats!
You’ve finished the program! I hope this program challenged you, pushed you out of your
comfort zone, introduced new exercises and ways to train, and most of all I hope it’s taught you
that YOU CAN DO ANYTHING! Time to take those FINAL progress photos and don’t forget to
send them to me! Please email your progress photos to: [email protected]

Loved this book?

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Challenge

Katie’s HIIT & ABS Bad Knees? Do These! Katie’s Power Plyos

Nutrition Guidelines