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S I X W E E K

F I T M O M M Y CHALLENGE

W O R K O U T S

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Legal DisclaimerThe views expressed in this work are solely those of the authors. The infor-mation provided in this book is for informational purposes only and is not intended as a substitute for advice from your physician or other health-care professional or any information contained on or in any product label or packaging. You should not use the information in this book for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Always consult with a healthcare professional before start-ing any diet, exercise program or dietary supplement. You should not stop taking any medication without first consulting your physician. The informa-tion provided in this book is intended for use by individuals aged 18 and over only.

The information provided in this book is not tailored to you, it is your re-sponsibility to ensure it is suitable for your personal requirements. We have no liability whatsoever in respect of your use of the information provided in the book. No part of this book may be reproduced, stored in a retrieval sys-tem, or transmitted by any means without the written permission of the au-thors. Because of the dynamic nature of the Internet, any web addresses or links contained in this book may have changed since publication and may no longer be valid.

IdealRaw® is a registered trademark of IdealShape, LLC. The names of ac-tual companies and products mentioned herein may be the trademarks of their respective owners.

S I X W E E K

F I T M O M M Y CHALLENGE

W O R K O U T S

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Introduction

Phase 1: Weeks 1 & 2

Phase 2: Weeks 3 & 4

Phase 3: Week 5 & 6

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INT ROD UCTI O N Getting Started

Hey! I can’t WAIT for you to get started on this challenge.

In addition to the workout videos you have access to, I’m also including all the written information for the workouts in this eBook to make it easier to stay on top of the workouts during this challenge.

That way you can refer to your eBook from your smart device as you watch the videos, or just use this work-out eBook if you can’t watch the videos.

If you are not using the workout videos during your workouts, I suggest downloading a timer application on your smartphone to help out with your workouts. This will help you make sure you’re working out for the right amount of time, then taking a quick 15 sec-ond rest in between.

Equipment

The workouts were designed to be done with mini-mal equipment. There are a couple pieces you’ll want though. The equipment is listed on the membership page, but I’ll list them below again!

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Dumbbells

Dumbbells are an awesome at-home piece of equip-ment to have, as you can use them for so many differ-ent types of exercises.

For this challenge, you’ll want a set of light (5-8 lbs) and heavy (10-15 lbs) dumbbells.

Yoga Mat

A yoga mat definitely isn’t required for these work-outs, but I do recommend it! If you have to exercise on tile or some kind of hard flooring, the yoga mat will help make things quite a bit more comfortable!

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Workout Schedule

The workouts during this challenge are going to be split out into 3 different, progressive phases. Each phase will last 2 weeks and will prepare you to move on to the next phase!

The workouts will make sure you are challenging and pushing yourself. In just 6 weeks, you’re going to feel on top of the world!

Each phase during this challenge will be a mix of carefully chosen strength and cardio exercises, to help with fat loss and also to help increase lean muscle building and strength.

The workouts are designed to take just 20-40 minutes per day. This workout time is extremely important, as it is a way for you to carve out some much needed “me time” and work on yourself! On Saturdays, you’ll be doing a HIIT Run workout. These can be done on a treadmill if you have access to one, but they can also be done at a park, outdoor track, or anywhere you have space to run!

Most of the exercises are designed so that you’ll be doing them for 45 seconds (giving it your all!), then resting for 15 seconds, and repeating. Each day’s work-outs will focus on different muscle groups, so you can give your body time to recover.

*Denotes an exercise for which a modified version may be performed instead. If an exercise is too difficult, try the modification included in parenthesis.

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The muscle groups you’ll focus on are listed below:

Monday:Legs and Shoulders

Tuesday:Chest & Triceps

Wednesday:Sweat Sesh

Thursday:Back and Biceps

Friday:Booty Burn

Saturday:HIIT Run/Ab Blast

Sunday:Rest Day

The main goal is to keep challenging yourself. If you find that the lighter weights you are using are too easy, then move on to the heavier weights!

Feel free to watch the videos and follow along with the workouts, or use this eBook to see all the exercis-es written out and organized for you!

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WEEK 1 & 2Phase 1 Workouts

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This template is to be followed for Week 1 & Week 2.

MONDAY

LEGS AND SHOULDERS - PHASE 1The following list of exercises is split up into 3 groups of 3 exercises. Each group of 3 exercises is meant to be 1 workout.

Perform each exercise for 45 seconds, followed by a 15 second rest, before moving onto the next exercise.

Once you’ve done each of the 3 exercises, you’ve completed the workout once. Perform each workout a total of 2 times before moving on to the next workout.

Squat Overhead Press Goblet Squat Upright Row Plank X-Outs *(Mod-Step out instead of jump out)

Squat Front Shoulder Raise Stationary Lunge Lateral Raise Quick Feet Burpee *(Mod-Step out instead of jump out)

Squat Side Leg Lift Alt Lunge with a Front Kick High Knees *(Mod-High knee march instead of high knee run)

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TUESDAY CHEST AND TRICEPS - PHASE 1The following list of exercises is split up into 3 groups of 3 exercises. Each group of 3 exercises is meant to be 1 workout.

Perform each exercise for 45 seconds, followed by a 15 second rest, before moving onto the next exercise.

Once you’ve done each of the 3 exercises, you’ve completed the workout once. Perform each workout a total of 2 times before moving on to the next workout.

Push Ups *(Mod-On knees)Tricep Dips on Chair Mountain Climbers

Chest Press Skull Crushers Squat Hops Jump *(Mod-Don’t jump, just do regular squats)

Pec Fly Tricep KickbackAbs Alternating Toe Tap *(Mod-Don’t jump, just do toe taps in place)

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WEDNESDAY SWEAT SESH - PHASE 1Each of the following 9 exercises will be performed for the designated number of reps before moving right into the next exercise.

Complete the workout 2 times.

10 Burpees *(Mod-Step out instead of hopping out)20 Squat Jumps30 Push ups 40 Mountain Climbers 50 Jumping Jacks 40 Russian Twist *(Mod-Feet touching the ground)30 Plank Shoulder Taps *(Mod-on knees instead of in plank)20 V-Ups *(Mod-Crunches)10 Frog hops

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THURSDAY BACK AND BICEPS - PHASE 1The following list of exercises is split up into 3 groups of 3 exercises. Each group of 3 exercises is meant to be 1 workout.

Perform each exercise for 45 seconds, followed by a 15 second rest, before moving onto the next exercise.

Once you’ve done each of the 3 exercises, you’ve completed the workout once. Perform each workout a total of 2 times before moving on to the next workout.

Bent Over RowSquat Isolated Bicep Curl Butt Kicks

Renegade Rows *(Mod-On knees instead of in plank)Biceps Crossover Lazy Sprawl

Swimmers Outside Biceps Curl Oblique Reach and Twist *(Mod-Crunches instead of reaching for foot)

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FRIDAY BOOTY BURN - PHASE 1The following list of exercises is split up into 3 groups of 3 exercises. Each group of 3 exercises is meant to be 1 workout.

Perform each exercise for 45 seconds, followed by a 15 second rest, before moving onto the next exercise.

Once you’ve done each of the 3 exercises, you’ve completed the workout once. Perform each workout a total of 2 times before moving on to the next workout.

Squat/Lunge Back Deadlifts Weighted Jacks

Bulgarian Split Lunge Weighted Donkey Kick Squat Jumps

Step Ups (4 on each leg, one leg at a time)Side Step Jumping Lunges

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SATURDAY HIIT RUN/AB BLAST - PHASE 1Today you’ll perform a HIIT Run workout followed by an Ab Blast workout. The HIIT Run workout will be completed first and can be done on a treadmill, at a park, or anywhere you have space to run.

Upon completion of the run, each of the Ab Blast ex-ercises will be performed for 30 seconds before mov-ing into the next exercise. The Ab Blast workout will be completed 2 times.

HIIT Run5 min Warm Up

1 min Sprint 2 min RecoverRepeat for 10 rounds

5 min Cool Down Ab Blast (30 sec for each exercise - 2 rounds total)Bicycles Ab Blaster *(Mod-Leave bottom leg on floor instead of lifting it up)Plank Shoulder Taps *(Mod-On knees instead of in plank)Oblique Knee to Elbow V-Ups *(Mod-Crunches)

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SUNDAY Rest Day - Phase 1

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WEEK 3 & 4Phase 2 Workouts

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This template is to be followed for Week 3 & Week 4.

MONDAY LEGS AND SHOULDERS - PHASE 2The following list of exercises is split up into 3 groups of 3 exercises. Each group of 3 exercises is meant to be 1 workout.

Perform each exercise for 45 seconds, followed by a 15 second rest, before moving onto the next exercise.

Once you’ve done each of the 3 exercises, you’ve completed the workout once. Perform each workout a total of 2 times before moving on to the next workout.

Side Squat/Front Raise Step-Up Side Leg LiftSkaters

Squat Tuck Jumps *(Mod-Don’t jump, just do squats)Curtsy Lunge One-Leg Deadlift

Heels on Weights (squat and hold 5 seconds) with Front Raise Frog Hops Weighted Jacks

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TUESDAY CHEST AND TRICEPS - PHASE 2The following list of exercises is split up into 3 groups of 3 exercises. Each group of 3 exercises is meant to be 1 workout.

Perform each exercise for 45 seconds, followed by a 15 second rest, before moving onto the next exercise.

Once you’ve done each of the 3 exercises, you’ve completed the workout once. Perform each workout a total of 2 times before moving on to the next workout.

Oblique Cross Push Ups *(Mod-On knees)Overhead Tricep Press Plank X-Out Tuck In *(Mod-Step out instead of Jump out)

Push Up to Child’s Pose *(Mod-On knees instead of high plank)Close Grip Tricep Press High Knees

Pec Fly with Leg Lift Hand Release Tricep Push Up Lazy Sprawl

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WEDNESDAY SWEAT SESH - PHASE 2Each of the following 10 exercises will be performed for the designated number of reps before moving right into the next exercise.

Complete the workout 2 times.

2 Burpees *(Mod-Step out instead of hopping out)4 Clean and Press 6 Weighted Jacks8 Push-Ups10 Lazy Sprawls 12 V-Ups *(Mod-Crunches)14 Russian Twist *(Mod-Feet on the floor)16 Frog Hops 18 Jump Squats 20 Mountain Climbers Repeat 2 Times

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THURSDAY BACK AND BICEPS - PHASE 2The following list of exercises is split up into 3 groups of 3 exercises. Each group of 3 exercises is meant to be 1 workout.

Perform each exercise for 45 seconds, followed by a 15 second rest, before moving onto the next exercise.

Once you’ve done each of the 3 exercises, you’ve completed the workout once. Perform each workout a total of 2 times before moving on to the next workout.

Reverse Fly Negative Outer Bicep Curl Star Jumps

One Arm Row on ChairLateral Bicep Curl Knee to Elbow Pull

Plank Outside Knee to Elbow *(Mod-On knees instead of in plank)Seated Isolated Bicep Curl Oblique Crunch

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FRIDAY BOOTY BURN - PHASE 2The following list of exercises is split up into 3 groups of 3 exercises. Each group of 3 exercises is meant to be 1 workout.

Perform each exercise for 45 seconds, followed by a 15 second rest, before moving onto the next exercise.

Once you’ve done each of the 3 exercises, you’ve completed the workout once. Perform each workout a total of 2 times before moving on to the next workout.

Single-Leg Glute Kickback Rocket Jumps *(Mod-Don’t jump, just stand)Squat Side Step (Optional- perform with resistance band)

Pendulum Lunges Squat Jump In and Out (stay low)Squat Roundhouse Kick

Squat Surrenders Glute Bridges V-Ups *(Mod-Crunches)

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SATURDAY HIIT RUN/AB BLAST - PHASE 2Today you’ll perform a HIIT Run workout followed by an Ab Blast workout. The HIIT Run workout will be completed first and can be done on a treadmill, at a park, or anywhere you have space to run.

Upon completion of the run, each of the Ab Blast exercises will be performed for 30 seconds before moving into the next exercise. The Ab Blast workout

will be completed 2 times.HIIT Run5 min Warm Up 20 sec Sprint 60 sec Recover 30 sec Sprint 60 sec Recover 40 sec Sprint 60 sec Recover 50 sec Sprint 60 sec Recover 60 sec Sprint 60 sec Recover 50 sec Sprint 60 sec Recover 40 sec Sprint 60 sec Recover 30 sec Sprint60 sec Recover 20 sec Sprint 60 sec Recover 5 min Cool Down

Ab Blast (30 sec for each exercise - 2 rounds total)

Russian Twist *(Mod-Feet on floor instead of lifted up)Flutter Kicks *(Mod-feet at 45° angle instead of low to the floor)Plank Reach Reverse Crunch *(Mod-Don’t go so low)

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SUNDAY Rest Day - Phase 2

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WEEK 5 & 6Phase 3 Workouts

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This template is to be followed for Week 5 & Week 6.

MONDAY LEGS AND SHOULDERS - PHASE 3The following list of exercises is split up into 3 groups of 3 exercises. Each group of 3 exercises is meant to be 1 workout.

Perform each exercise for 45 seconds, followed by a 15 second rest, before moving onto the next exercise.

Once you’ve done each of the 3 exercises, you’ve completed the workout once. Perform each workout a total of 2 times before moving on to the next workout.

Walking Lunges Side Lunge Ab Roll Up

Squat PulseSquat Upright Row Heismans

Around the World Lunges Goblet Squat and Pulse Inner Thigh Static Hold Heel Taps

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TUESDAY CHEST AND TRICEPS - PHASE 3The following list of exercises is split up into 3 groups of 3 exercises. Each group of 3 exercises is meant to be 1 workout.

Perform each exercise for 45 seconds, followed by a 15 second rest, before moving onto the next exercise.

Once you’ve done each of the 3 exercises, you’ve completed the workout once. Perform each workout a total of 2 times before moving on to the next workout.

Push Up with Mountain Climbers Tricep Kick Back Jump Rope

Single Arm Chest PressPosterior Triceps Pulse Straight Leg Alternating Reach

Push Up Downward Dog Reach *(Mod-On knees in-stead of feet)Tricep PressWalk Out *(Mod-On knees instead of feet)

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WEDNESDAY SWEAT SESH - PHASE 3Each of the following 8 exercises will be performed for 30 seconds before moving right into the next exer-cise.

Complete the workout 3 times.

High KneesJump Rope Plank X-Outs *(Mod-Step out instead of jump out)Knee Pulls Burpees *(Mod-Step out instead of jump out)Jumping Lunges Lazy Sprawl Russian Twist *(Mod-Feet on floor instead of lifted up)

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THURSDAY BACK AND BICEPS - PHASE 3The following list of exercises is split up into 3 groups of 3 exercises. Each group of 3 exercises is meant to be 1 workout.

Perform each exercise for 45 seconds, followed by a 15 second rest, before moving onto the next exercise.

Once you’ve done each of the 3 exercises, you’ve completed the workout once. Perform each workout a total of 2 times before moving on to the next workout.

Renegade Rows with Burpee *(Mod-On knees in-stead of in plank, step out instead of hopping out)Close-Grip Bent Over Row Roundhouse Kicks

Underhand Row Biceps Crossover Straight-Leg Reverse Crunch

CleansHammer Curls Knees to Elbow

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FRIDAY

BOOTY BURN - PHASE 3The following list of exercises is split up into 3 groups of 3 exercises. Each group of 3 exercises is meant to be 1 workout.

Perform each exercise for 45 seconds, followed by a 15 second rest, before moving onto the next exercise.

Once you’ve done each of the 3 exercises, you’ve completed the workout once. Perform each workout a total of 2 times before moving on to the next workout.

Fire Hydrant Front Toe Elevated Lunges Squat Jacks

Single-Leg Glute Bridges Supermans Leg Lifts

Side Lying Leg Lifts Leg Cross Over on All FoursAb Tucks

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SATURDAY HIIT RUN/AB BLAST - PHASE 3 Today you’ll perform a HIIT Run workout followed by an AB Blast workout. The HIIT Run workout will be completed first and can be done on a treadmill, at a park, or anywhere you have space to run.

Upon completion of the run, each of the AB Blast exercises will be performed for 30 seconds before moving into the next exercise. The AB Blast workout will be completed 2 times.

HIIT Run

5 min Warm Up 2 min Sprints1 min Recover 1 min Sprint 1 min Recover 2 min Sprint 1 min Recover 1 min Sprint 1 min Recover 30 sec Sprint 1 min Recover1 min 30 sec Sprint 1 min Recover 2 min Sprint 1 min Recover 5 min Cool Down

Ab Blast (30 sec for each exercise - 2 rounds total)Reverse Crunch Ab Roll Ups Penguin Twist Frog Crunches

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SUNDAY Rest Day - Phase 3