WORKOUT LIKE

KRISTINA

BBK NEW AND IMPROVED

 BBK QUEENS!

Are you ready to make changes

to your life? I have poured my
heart into BBK 2.0. and I am so
excited to share this with all of
you! I hope you are ready to get
RESULTS! I am honestly so
EXCITED for you to get started.

Lets work together!  If you want

the best possible results, you
need to be consistent with your
workouts and diet! Please read
through the briefing for you need
to know about your Subscription.
 
Please, feel free to ask any
questions so we can get you
started properly!
WHAT TO EXPECT

My objective with this program is to help you

kick off your Fitness Journey and make
changes to your everyday lifestyle! With this
program, you will have examples of each
exercises through my exclusive instagram!
All movements can be searched through the
BBK #.

I will give you 6 Days of Workouts and 1 Rest

Day. Please aim for 4 workouts a week! Also
please take note of the suggested Time, Sets,
and Reps as they do vary each week!

Private Instagram:
Please add @BBKWorkoutlikekristina on
Instagram. This account is made specifically
for those who have availed of my
Subscriptions.  It has examples of each of the
exercises you will be doing during the next 6
weeks. This Instagram is intended for you to
 learn how to pair your workouts! For each
workout you may save each exercise needed
in your “collections” on Instagram. Refer to it
when you will be doing that specific
workout.
WHAT TO EXPECT

How To Use The Private Instagram:

1) Copy and paste the #BBK Hashtag

into the Search bar of instagram.

2) Save the video in a Collection for the

Workout of that d specific day.

Suggestions:
If you have time on Sunday, I would
suggest making a Collection for every
day of the upcoming week. Then save
each workout in advance. This is a great
way for you to learn how to pair certain
exercises together based on the type of
workout or muscle group you will be
working for that day.

If you have any questions, feel free to

write to me and I can link over more
specific Youtube Videos for you to refer
to!
WHAT TO EXPECT
Warm Ups:
A warm up will gently prepare your body for
exercises by gradually increasing the heart rate
and circulation. When this happens, your joints
loosen and increase blood flow to the muscles.
Stretching the muscles prepares you for
physical activity and prevents injuries. Warming
up is also a good opportunity for you to
mentally prepare yourself for the workout --
kind of like a wake up call. In the beginning of
each workout I provide an Upper Body and
Lower Body warm up that should be done
before each workout. Also, please read the
GLUTE activation because it will make such a
big difference in your end results!

Finishers:
What’s a finisher? It’s an intense series of
exercises done at the end of a workout.
Finishers are great because they accelerate fat
loss and enhance your overall conditioning.
They also fatigue your muscle fibers that may
have been under trained during your workout.  I
have added them at the end of your workouts
because they keep your heart rate up, while
getting stuff done quickly and effectively.
WHAT TO EXPECT

HIIT:
The reason this program is called shred is
because it is mostly based of HIIT workouts.
Why HIIT? HIIT increases the body’s need for
oxygen during training, which creates an
oxygen shortage, causing your body to ask for
more during your recovery. This after burn effect
is referred to as Excess Post-Exercise Oxygen
Consumption (EPOC) and is the reason why
intense exercise will help burn more fat and
calories than regular training does.

Fasted Cardio:
Fasted cardio is cardio done when your body
isn't processing food and your insulin levels are
at a low (legionathletics.com/ fasted-cardio/).
An example of fasted cardio is going for a jog
upon waking up without consuming any food.
Research shows that by doing cardio in a fasted
state upon waking, you can burn up to 20%
more fat than if you had consumed a meal. If
you do fasted cardio, you can potentially
increase the rate of  breaking down of fat cells
for energy and fat oxidation. Options: • Elliptical
• Incline treadmill Sprints • Bike Sprints.
 WHAT YOU NEED
Home Workouts:
Resistance Bands
Mini Resistance Bands (Booty Bands)
Cotton Band
Bench/Box Surface
Jump Rope
Dumbbells
Ankle Weights

Gym Workout:
Resistance Bands
Mini Resistance Bands (Booty Bands)
Cotton Band
Ankle Weights
Jump Rope

Recommendations:
Timer: Interval timer for your phone for your HIIT
sessions. I use “Interval Timer”,I love it because it is
so easy to use! I create each warm up, workout
and finisher in advance

Dumbbells: I suggest a variety of weights so you

can give the workout 110%. Having different
weights is needed because some exercises may be
easer or harder. You need variety to choose from.

Ankle Weights: 1.5 or 2kg is a good weight

 GLUTE
ACTIVATION

Glute activation should be done before EVERY single workout.

We all want to know what exercises to train to optimize development and
which protocols we should be implementing to ensure we are growing. The
exercises used in your workouts are important, it is also so important that
we understand the fundamental points for growing and shaping the glutes
-- which is MIND MUSCLE CONNECTION AND GLUTE ACTIVATION.

Most people cannot develop their glutes is because they cannot activate
them correctly during their training sessions. What this means is that
instead of your glutes doing the work, other parts of your legs are
compensating (like quadriceps and hamstrings) leading to growth in the
other areas.
This is why it important to “wake up” your glutes before training to have
them working correctly during your training sessions.
The second reason ties in to the first one. If we are overcompensating with
other muscles in our lower body workouts then we are more likely to
experience injury or deterioration of those muscles. If your glutes are being
underutilized, you may be using other muscles to do the work, such as your
lower back or putting more strain on the muscles around the knees
because you consistently dominate with your quads.
By having stronger glutes it will help to prevent and reduce injury to these
other regions by elevating their load.
 GLUTE
ACTIVATION
Being successful at anything in life begins with intent. If you want to have
better use of your glutes you need to train your brain and muscles to do so.
It is so important to have your mind focus specifically on the muscle you
want to grow (which is why people work on a specific muscle group each
day). These are the keys in order to grow that muscle: direct your attention
to feeling the movement in your glute. SQUEEZE at the top of each
movement, take it slow and do not rush
Over time, consistency will pay off and eventually your body will become
better at naturally activating your glutes without you having to try so much.
My Favorite activation movements are: Banded hip thrusts, Donkey kicks,
and Side Leg Raises.
My favorite ways to activate my glutes no weight. Why? When we use
weight we concentrate on the lift and the load not the muscle or the
squeeze, this is all about activating the booty.
 WARM UPS!!
Lower Body:
Here are my suggestion Activation Circuits you need to do before EVERY
WORKOUT! Remember not to rush! ENGAGE your core and SQUEEZE your
booty at the top.
 WARM UPS!!
Upper Body:
Here are my suggestion Activation Circuits you need to do before EVERY
WORKOUT! Remember not to rush! ENGAGE your core and SQUEEZE your
muscle at the peak of each movement.
 TRACK YOUR
PROGRESS
We will track your progress through pictures. I will ask you to
take a Before and After photo on Day 1, Week 3, and the end of
Week 6. Please send me your front, side, and back view pictures
before we start the program. Wear anything you are
comfortable in but shows your shape (bathing suit, sports bra
and underwear, leggings and sports bra).
In these photos, please make sure the template I sent you is
visible. You can flash it on your phone or print it out and hold it.
REFERENCE
TABLE
TIPS:
QUESTIONS?
DO NOT HESITATE TO WRITE TO
ME! I WILL DO MY ABSOLUTE
BEST TO RIGHT BACK TO YOU AS
FAST AS I CAN :)

PROPER FORM?
IF THE DESCRIPTIONS GAVE IN
THE PROGRAM ARE NOT
THOROUGH ENOUGH, PLEASE
WRITE TO ME :) I WILL EXPLAIN
AS BEST AS I CAN AND LINK
OVER SOME VIDEO
DEMONSTRATIONS

MOTIVATION?
I CLEANED UP MY INSTAGRAM
FEED BY FOLLOWING PEOPLE
AND INFLUENCERS WHOSE
POSTS ARE INSIGHTFUL AND
POSITIVE.

MEALS?
I ALSO FOLLOWED INSTAGRAM
ACCOUNTS THAT POST RECIPES.
PINTEREST IS ALSO A GREAT
PLACE TO LOOK FOR RECIPES!
 WEEK 1
SUN: REST

MON: LOWER

TUE: HIIT

WED: UPPER

THUR: SCULPTING

FRI: CORE + CARDIO

SAT: LOWER
 MON: LOWER
SWITCH IMMEDIATELY DURING SUPERSETS.
TAKE LESS THAN 60 SEC REST BETWEEN SETS.

Cotton Band & Dumbell Glute Bridges

A1 #BBKCottonBandDBGluteBridges
3 Sets, 12 Reps

Cotton Band Glute Bridges

A2 #BBKCottonBandGluteBridges
3 Sets, 12 Reps

Banded Jump Squats

B1 #BBKBandedJumpSquats
3 Sets, 12 Reps

Dumbell Sway Squats

B2 #BBKDBSwaySquats
3 Sets, 12 Reps

Banded Squat Hold

C1 #BBKBandedSquatHold
3 Sets, 12 Reps

Banded B Stance Glute Bridge

C2 #BBKBandedBStanceGluteBridge
3 Sets, 12 Reps
 MON: FINISHER
SWITCH IMMEDIATELY DURING SUPERSETS.
TAKE LESS THAN 60 SEC REST BETWEEN SETS.

Ankle Weight Straight Leg Kickbacks

A1 #BBKBandedStraightLegKickback
4 sets, 30 secs

Ankle Weight Donkey Kicks

A2 #BBKBandedDonkeyKicks
4 sets, 30 secs

Ankle Weight Rainbow Kicks

A3 #BBKBandedRainbowKicks
4 sets, 30 secs
eg
 TUE: HIIT
30 SEC ON, 10 SEC TRANSITION TO NEXT
EXERCISE. 60 SEC REST BETWEEN SETS.

Cotton Band Glute Bridges

A1 #BBKCottonBandGluteBridges
4 sets, 30 sec

Shoulder Taps
A2 #BBKShoulderTaps
4 sets, 30 sec

Banded 3/4 Squats

A3 #BBKBanded3/4Squats
4 sets, 30 sec

Dumbbell Shoulder Press

A4 #BBKDBShoulderPress
4 sets, 30 sec

Dumbbell Thrusters
A5 #BBKDBThrusters
4 sets, 30 sec

Dumbbell RDL
A6 #BBKDBRDL
4 sets, 30 sec
 TUE: HIIT
30 SEC ON, 10 SEC TRANSITION TO NEXT
EXERCISE. 60 SEC REST BETWEEN SETS.

Dumbbell Bent Over Row

A7 #BBKDBBentOverRow
4 sets, 30 Sec

Jump Squats
A8 #BBKJumpSquats
4 sets, 30 Sec

Mountain Climbers
B1 #BBKMountainClimbers
4 sets, 30 sec

Push Ups
B2 #BBKPushups
4 sets, 30 sec

Plank
B3 #BBKPlank
4 sets, 30 sec
 WED: UPPER
SWITCH IMMEDIATELY DURING SUPERSETS.
TAKE LESS THAN 60 SEC REST BETWEEN SETS.

Dumbbell Shoulder Press

A1 #BBKDBShoulderPress
4 sets, 12 reps

Dumbbell Arnold Press

A2 #BBKDBArnoldPress
4 sets, 12 reps

Dumbbell Tricep Kickbacks

B1 #BBKDBTricepKickbacks
4 sets, 12 reps

Push Ups
B2 #BBKPushUps
4 sets, 12 reps

Dumbbell Lateral Lift to Front Raises

C1 #BBKDBLateralLifttoFrontRaise
4 sets, 12 reps

Dumbell Reverse Flys

C2 #BBKDBReverseFlys
4 sets, 12 reps
 WED: FINISHER
SWITCH IMMEDIATELY DURING SUPERSETS.
TAKE LESS THAN 60 SEC REST BETWEEN SETS.

Banded Lat Pulldown

A1 #BBKBandedLatPulldown
4 sets, 30 sec

Banded Lateral Raises

A2 #BBKBandedLateralRaises
4 sets, 30 sec

Banded Face Pull

A3 #BBKBandedFacePull
4 sets, 30 sec
 THUR: SCULPTING
30 SEC ON, 10 SEC TRANSITION TO NEXT
EXERCISE. 60 SEC REST BETWEEN SETS.

Pop Squats
A1 #BBKPopSquats
4 sets, 30 sec

Burpees
A2 #BBKBurpees
4 sets, 30 sec

Pushups
A3 #BBKPushups
4 sets, 30 sec

Shoulder Taps
A4 #BBKShoulderTaps
4 sets, 30 sec

Banded Jump Squats

B1 #BBKBandedJumpSquats
4 sets, 30 sec

Banded Mountain Climbers

B2 #BBKBandedMountainClimbers
4 sets, 30 sec
 THUR: SCULPTING
30 SEC ON, 10 SEC TRANSITION TO NEXT
EXERCISE. 60 SEC REST BETWEEN SETS.

Banded Hip Thrusts

B3 #BBKBandedHipThrusts
4 sets, 30 sec

Banded B Stance Hip Thrusts

B4 #BBKBandedBStanceHipThrusts
4 sets, 30 sec

Skip Sprints
C1 #BBKSkipSprints
4 sets, 30 sec
 FRI: CARDIO + CORE
SWITCH IMMEDIATELY DURING SUPERSETS.
TAKE LESS THAN 60 SEC REST BETWEEN SETS.

Plank
A1 #BBKPlank
4 sets, 30 sec

Shoulder Taps
A2 #BBKShoulderTaps
4 sets, 30 sec

Push Ups
A2 #BBKPushUps
4 sets, 30 Sec

Plank Ankle Taps

A3 #BBKPlankAnkleTaps
4 sets, 30 Sec

Plank Kickback to Knee Tuck

A4 #BBKPlankKickbacktoKneeTuck
4 sets, 30 sec

Bear Crawl
A5 #BBKBearCrawl
4 sets, 30 sec
 FRI: CARDIO + CORE
SWITCH IMMEDIATELY DURING SUPERSETS.
TAKE LESS THAN 60 SEC REST BETWEEN SETS.

Bear Crawl Shoulder Taps

A6 #BBKBearCrawlShoulderTaps
4 sets, 30 sec

Bear Crawl Straight Leg Kickback

A7 #BBKBearCrawlStraightLegKickback
4 sets, 30 sec

Plank Straight Leg Kickback to Lateral Taps

A8 #BBKPlankStraightLegKickbacktoLateralTaps
4 sets, 30 sec

Incline Walk
B1 #BBKInclineWalk
1 set, 20 Min, Level 12-15

Banded Straight Leg Kickback

C1 #BBKBandedStraightLegKickback
5 sets, 30 sec

Banded Rainbow Kicks

C2 #BBKBandedRainbowKicks
5 sets, 30 Sec
 SAT: LOWER
SWITCH IMMEDIATELY DURING SUPERSETS.
TAKE LESS THAN 60 SEC REST BETWEEN SETS.

DUMBBELL SQUATS
A1 #BBKDBSquats
4 sets, 12 reps

Dumbbell + Cotton Band Squat Pulses

A2 #BBKDBCottonBandSquatPulses
4 sets, 12 reps

Banded Reverse Lunges

B1 #BBKBandedReverseLunges
4 sets, 12 reps

Dumbbell + Banded Crabwalk

B2 #BBKDBBandedCrabwalk
4 sets, 12 reps

ANKLE WEIGHT DONKEY KICKS

C1 #BBKBANDEDDONKEYKICKS
4 sets, 12 reps

Ankle Weight Frog Kicks

C2 #BBKBandedFrogKicks
4 sets, 12 reps
 SAT: FINISHER
SWITCH IMMEDIATELY DURING SUPERSETS.
TAKE LESS THAN 60 SEC REST BETWEEN SETS.

Cotton Band 3/4 Squats

A1 #BBKCottonBand3/4Squats
4 sets, 30 sec

Cotton Band Jump Squats

A2 #BBKCottonBandJumpSquats
4 sets, 30 sec

Cotton Band Wall Sit

A3 #BBKCottonBandWallSit
4 sets, 30 sec
 WEEK 2
SUN: REST

MON: LOWER

TUE: HIIT

WED: UPPER

THUR: CORE + CARDIO

FRI: LOWER

SAT: SCULPTING
 MON: LOWER
SWITCH IMMEDIATELY DURING SUPERSETS.
TAKE LESS THAN 60 SEC REST BETWEEN SETS.

Dumbbell + Cotton Band Hip Thrusts

A1 #BBKDBandCottonBandHipThrusts
4 sets, 12 reps

Cotton Band B-Stance Hip Thrusts

A2 #BBKBandedBStanceHipThrusts
4 sets, 12 reps each leg

Dumbbell 3/4 Squats

B1 #BBKDB3/4Squats
4 sets, 12 reps

Dumbell Squats
B2 #BBKDBSquats
4 sets, 12 reps

Dumbell Sumo Squat Pulses

C1 #BBKDBSumoSquatPulses
4 sets, 12 reps

Dumbell + Cotton Band Crabwalk

C2 #BBKDBBandedCrabWalk
4 sets, 12 reps
 MON: FINISHER
SWITCH IMMEDIATELY DURING SUPERSETS.
TAKE LESS THAN 60 SEC REST BETWEEN SETS.

Cotton Band Glute Bridges

A1 #BBKCottonBandGluteBridges
4 sets, 30 sec

Cotton Band Glute Bridge Pulses

A2 #BBKCottonBandGluteBridgePulses
4 sets, 30 sec

Cotton Band Crab Walks

A3 #BBKCottonBandCrabWalks
4 sets, 30 sec
 TUE: HIIT
35 SEC ON, 10 SEC TRANSITION TO NEXT
EXERCISE. 60 SEC REST BETWEEN SETS.

Dumbell Squat Curl To Press

A1 #BBKDBSquatCurlToPress
4 sets, 35 sec

Dumbell Arnold Press

A2 #BBKDBArnoldPress
4 sets, 35 sec

Dumbell Bent Over Rows

A3 #BBKDBBentOverRows
4 sets, 35 sec

Burpees
A4 #BBKBurpees
4 sets, 35 sec

Pushups
A5 #BBKPushups
4 sets, 35 sec

Dumbell + Banded Crab Walks

A6 #BBKDBBandedCrabWalks
4 sets, 35 sec
 TUE: HIIT
35 SEC ON, 10 SEC TRANSITION TO NEXT
EXERCISE. 60 SEC REST BETWEEN SETS.

Dumbell + Banded Hip Thrusts

A7 #BBKDBBandedHipThrusts
4 sets, 35 sec

Dumbell + Banded Squats

A8 #BBKDBBandedSquats
4 sets, 35 sec

Banded Jump Squats

B1 #BBKBandedJumpSquats
4 sets, 35 sec

Banded Lat Pulldown

B2 #BBKBandedLatPulldown
4 sets, 35 sec
 WED: UPPER
SWITCH IMMEDIATELY DURING SUPERSETS.
TAKE LESS THAN 60 SEC REST BETWEEN SETS.

Banded Face Pull

A1 #BBKBandedFacePull
4 sets, 12 reps

Banded Bent Over Row

A2 #BBKBandedBentOverRow
4 sets, 12 reps each arm

Dumbell Curl To Press

B1 #BBKDBCurlToPress
4 sets, 12 reps

Dumbell Reverse Flys

B2 #BBKDBReverseFlys
4 sets, 12 reps

Dumbell Single Arm Row

C1 #BBKDBSingleArmRow
4 sets, 12 reps each arm

Push Ups
C2 #BBKPushUps
4 sets, 12 reps
 WED: FINISHER
SWITCH IMMEDIATELY DURING SUPERSETS.
TAKE LESS THAN 60 SEC REST BETWEEN SETS.

DB Lateral Raises
A1 #BBKDBLateralRaises
4 sets, 30 sec

Dumbell Front Raises

A2 #BBKDBFrontRaises
4 sets, 30 sec

Dumbbell Shoulder Press to Y Press

A3 #BBKDBShoulderPresstoYPress
4 sets, 30 sec
 THUR: CORE + CARDIO
SWITCH IMMEDIATELY DURING SUPERSETS.
TAKE LESS THAN 60 SEC REST BETWEEN SETS.

Plank
A1 #BBKPlank
4 sets, 40 sec

Plank Ankle Taps

A2 #BBKPlankAnkleTaps
4 sets, 40 sec

Plank Toe Taps

A3 #BBKPlankToeTaps
4 sets, 40 sec

Plank Kickback To Knee Tuck

A4 #BBKPlankKickbackToKneeTuck
4 sets, 40 sec

Oblique Twists
B1 #BBKObliqueTwists
4 sets, 40 sec

Leg Raises
B2 #BBKLegRaises
4 sets, 40 sec
 THUR: CORE + CARDIO
SWITCH IMMEDIATELY DURING SUPERSETS.
TAKE LESS THAN 60 SEC REST BETWEEN SETS.

Dead Bug
B3 #BBKDeadBug
4 sets, 40 sec

Hollow Rock
B4 #BBKHollowRock
4 sets, 40 sec

Incline Walk
C1 #BBKInclineWalk
1 set, 20 min

Ankle Weight Frog Kicks

D1 #BBKBandedFrogKicks
4 sets, 30 sec

Ankle Weight Single Leg Glute Bridge

D2 #BBKBandedSingleLegGluteBridge
4 sets, 30 sec each leg
 FRI: LOWER
SWITCH IMMEDIATELY DURING SUPERSETS.
TAKE LESS THAN 60 SEC REST BETWEEN SETS.

Dumbbell RDL
A1 #BBKDBRDL
4 sets, 12 reps

Banded Kickbacks
A2 #BBKBandedKickbacks
4 sets, 12 reps each leg

Dumbell 1 3/4 Squats

B1 #BBKDB13/4Squats
4 sets, 12 reps

Cotton Band Good Mornings

B2 #BBKBandedGood Mornings
4 sets, 12 reps

Dumbbell Single Leg RDL

C1 #BBKDbSingleLegRDL
4 sets, 12 reps each leg

Dumbbell Glute Bridges

C2 #BBKDBGluteBridges
4 sets, 12 reps
 FRI: FINISHER
SWITCH IMMEDIATELY DURING SUPERSETS.
TAKE LESS THAN 60 SEC REST BETWEEN SETS.

Cotton Band Hip Thrusts

A1 #BBKCottonBandHipThrusts
4 sets, 30 sec

Cotton Band 3/4 Squats

A2 #BBKCottonBand3/4Squats
4 sets, 30 sec

Cotton Band Crab Walks

A3 #BBKCottonBandCrabWalks
4 sets, 30 sec
 SAT: SCULPTING
SWITCH IMMEDIATELY DURING SUPERSETS.
TAKE LESS THAN 60 SEC REST BETWEEN SETS.

Jump Squats
A1 #BBKJumpSquats
4 sets, 35 sec

Mountain Climbers
A2 #BBKMountainClimbers
4 sets, 35 sec

Squat Hold
A3 #BBKSquatHold
4 sets, 35 sec

Push Ups
A4 #BBKPushUps
4 sets, 35 sec

Ankle Weight Pop Squats

B1 #BBKPopSquats
4 sets, 35 sec

Ankle Weight Mountain Climbers

B2 #BBKMountainClimbers
4 sets, 35 sec
 SAT: SCULPTING
SWITCH IMMEDIATELY DURING SUPERSETS.
TAKE LESS THAN 60 SEC REST BETWEEN SETS.

Ankle Weight Surrenders

B3 #BBKSurrenders
4 sets, 35 sec

Ankle Weight Plank Kickback

B4 #BBKPlankKickback
4 sets, 35 sec

Banded Abductors
C1 #BBKBandedAbductors
4 sets, 30 sec

Banded Squat Pulses

C2 #BBKBandedSquatPulses
4 sets, 30 sec
 WEEK 3
SUN: REST

MON: UPPER

TUE: LOWER

WED: UPPER

THUR: CORE + CARDIO

FRI: LOWER

SAT: SCULPTING
 MON: UPPER
SWITCH IMMEDIATELY DURING SUPERSETS.
TAKE LESS THAN 60 SEC REST BETWEEN SETS.

Burpees
A1 #BBKBurpees
4 sets, 40 sec

Dumbbell Bent Over Row

A2 #BBKDBBentOverRow
4 sets, 40 sec

Dumbbell Tricep Kickbacks

A3 #BBKDBTricep Kickbacks
4 sets, 40 sec

Dumbbell Alternating Curls

A4 #BBKDBAlternatingCurls
4 sets, 40 sec

Dumbbell Pushups
A5 #BBKDBPushups
4 sets, 40 sec

Dumbbell Reverse Flys

A6 #BBKDBReverseFlys
4 sets, 40 sec
 MON: FINISHER
SWITCH IMMEDIATELY DURING SUPERSETS.
TAKE LESS THAN 60 SEC REST BETWEEN SETS.

Skip Sprints
A1 #BBKSkipSprints
4 sets, 40 sec

Dumbbell Around The Worlds

A2 #BBKDBAroundTheWorlds
4 sets, 40 sec
 TUE: LOWER
SWITCH IMMEDIATELY DURING SUPERSETS.
TAKE LESS THAN 60 SEC REST BETWEEN SETS.

DB Sumo Squats
A1 #BBKDBSumoSquats
4 sets, 15 reps

DB 1 3/4 Squats
A2 #BBKDB13/4Squats
4 sets, 15 reps

DB Frog Pumps
B1 #BBKDBFrogPumps
4 sets, 15 reps

DB RDL
B2 #BBKDBRDL
4 sets, 15 reps

DB Hip Thrusts
C1 #BBKDBHipThrusts
4 sets, 15 reps

DB B Stance RDL
C2 #BBKDBBStanceRDL
4 sets, 15 reps each leg
 TUE: FINISHER
SWITCH IMMEDIATELY DURING SUPERSETS.
TAKE LESS THAN 60 SEC REST BETWEEN SETS.

Ankle Weight Kicbacks

A1 #BBKBandedStraightLegKickbacks
4 sets, 40 sec

Ankle Weight Lateral Lifts

A2 #BBKBandedLateralLifts
4 sets, 40 sec

Ankle Weight Frog Kicks

A3 #BBKBandedFrogKicks
4 sets, 40 sec
 WED: UPPER
SWITCH IMMEDIATELY DURING SUPERSETS.
TAKE LESS THAN 60 SEC REST BETWEEN SETS.

Dumbbell Shoulder Press

A1 #BBKDBShoulderPress
4 sets, 15 reps

Banded Lateral Raises

A2 #BBKBandedLateralRaises
4 sets, 15 reps

Dumbbell Arnold Press

B1 #BBKDumbbellArnoldPress
4 sets, 15 reps

Banded Lat Pulldown

B2 #BBKBandedLatPulldown
4 sets, 15 reps

Dumbell Around The Worlds

C1 #BBKDumbellAroundTheWorlds
4 sets, 15 reps

Banded Alternating Lat Pulldowns

C2 #BBKBandedAlternatingLatPulldowns
4 sets, 15 reps
 WED: FINISHER
SWITCH IMMEDIATELY DURING SUPERSETS.
TAKE LESS THAN 60 SEC REST BETWEEN SETS.

Shoulder Taps
A1 #BBKShoulderTaps
4 sets, 40 sec

Mountain Climbers
A2 #BBKMountainClimbers
4 sets, 40 sec
 THUR: CORE + CARDIO
SWITCH IMMEDIATELY DURING SUPERSETS.
TAKE LESS THAN 60 SEC REST BETWEEN SETS.

Incline Walk Level 12-15

A1 #BBKInclineWalk
1 Set 30 Min

Plank
B1 #BBKPlank
4 sets, 50 sec

Plank Toe Taps

B2 #BBKPlankToeTaps
4 sets, 50 sec

Plank Up Downs
B3 #BBKPlankUpDowns
4 sets, 50 sec

Oblique Twists
B4 #BBKObliqueTwists
4 sets, 50 sec

Banded Plank To Knee Tuck

C1 #BBKBandedPlankToKneeTuck
4 sets, 50 sec
 THUR: CORE+CARDIO
SWITCH IMMEDIATELY DURING SUPERSETS.
TAKE LESS THAN 60 SEC REST BETWEEN SETS.

Banded Plank Walk Out

C2 #BBKBandedPlankWalkOut
4 sets, 50 sec

Banded Dead Bug

C3 #BBKBandedDeadBug
4 sets, 50 sec

Banded Leg Raises

C4 #BBKBandedLegRaises
4 sets, 50 sec
 FRI: LOWER
SWITCH IMMEDIATELY DURING SUPERSETS.
TAKE LESS THAN 60 SEC REST BETWEEN SETS.

Dumbbell 1 3/4 Squats

A1 #BBKDB13/4Squats
4 sets, 15 reps

Dumbbell + Cotton Band Squat Pulses

A2 BBKDBCottonBandSquatPulses
4 sets, 15 reps

Dumbbell Sway Squats

B1 #BBKDBSwaySquats
4 sets, 15 reps

Split Squat Pulses

B2 #BBKSplitSquatPulses
4 sets, 15 reps each leg

Dumbbell + Cotton Band Crab Walk

C1 #BBKDBBandedCrabWalk
4 sets, 15 reps

Dumbbell + Cotton Band Hip Thrusts

C2 #BBKDBBandedHipThrusts
4 sets, 15 reps
 FRI: FINISHER
SWITCH IMMEDIATELY DURING SUPERSETS.
TAKE LESS THAN 60 SEC REST BETWEEN SETS.

Squat Hold
A1 #BBKSquatHold
4 sets, 40 sec

Jump Squats
A2 #BBKJumpSquats
4 sets, 40 sec
 SAT: SCLUPTING
SWITCH IMMEDIATELY DURING SUPERSETS.
TAKE LESS THAN 60 SEC REST BETWEEN SETS.

Incline Walk Level 12-15

A1 #BBKInclineWalk
1 set, 10 min

Skip Sprints
B1 #BBKSkipSprints
12 sets, 30 sec on, 10 Sec off

Ankle Weight Pop Squats

C1 #BBKPopSquats
4 sets, 50 sec

Ankle Weight Reverse Lunges

C2 #BBKReverseLunge
4 sets, 50 sec

Ankle Weight Crab Walk With Squat Jump

C3 #BBKBandedCrabWalkWithSquatJump
4 sets, 50 sec

Ankle Weight Frog Kicks

C4 #BBKBandedFrogKicks
4 sets, 50 sec
 SAT: SCULPTING
SWITCH IMMEDIATELY DURING SUPERSETS.
TAKE LESS THAN 60 SEC REST BETWEEN SETS.

Mountain Climbers
D1 #BBKMountainClimbers
4 sets, 50 sec

Burpees
D2 #BBKBurpees
4 sets, 50 sec

Dumbbell Bent Over Rows

D3 #BBKDBBentOverRows
4 sets, 50 sec

Dumbbell Arnold Press

D4 #BBKDBArnoldPress
4 sets, 50 sec