21 Day Challenge :Volume VI Training Guide - … Day Challenge :Volume VI Training Guide This guide...

21 Day Challenge :Volume VI Training Guide

This guide is to be used independently at your own risk.   As a reminder please consult with your physician before

beginning any new fitness regimen

contents21 Day Challenge Vol VI - BrittneBabe

03STRETCH

A quick stretch routine you can do before your workout 

18POST STRETCH

Post stretch routine after your workout 

27PRE AND POST WORKOUT MEALS

What to eat before and after your workout 

28TRAINING GUIDE

 Print or save to your phone to use ad a guidline.  Videos are on the challenge page when logged into your account

STRETCHPerform a quick warm up routine before you stretch (3-5 minutes)

Some examples are jump rope, jogging in place or jumping jacks.

Stretching before a workout allows you to loosen the muscles you will be working to lower your chance of injury. The muscles stretched should be in the motion of the workout you will complete.

Breathe from your stomach during sets.  This will allows you to take in more breath and fill your diaphragm. Breathing during exercise will help you increase your sets and performance.

Here is an example of a stretching routine you can use daily 

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Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

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Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

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Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

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Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

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Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

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Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

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Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

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Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

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Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

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move hips side to side in rotation

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POST STRETCH

Stretch After your workout!

- Increase your flexibilty - Decrease muscle pain - Cools your body down slowly - Improves circulation

...and many more

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Brittne Babe Fitness LLC 2014-2016 21 Day Challenge

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Pre and Post Workout Meals

Have a fruit and a dairy (sugar, protein and carbs designed to give you energy) before your workout and a protein packed meal within 30 minutes after your workout.  

These should be taken from your suggested daily servings.  If you are feeling dizzy have a banana (contains carbs and sugar and will help replenish your body).  

Also drink an additional bottle of water.

WEEK 1

MONDAY

TODAY IS   _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU

FOCUS OF THE DAY

DAY ONE PRE WORKOUT MEAL

POST WORKOUT MEAL

HOW DID YOU FEEL?

• Lying Side Raise • Wide Grip Row • Single Lateral Ceilings • Dumbbell Pendulum Rotation • Russian Twists • Cobra • Cobra Alt. FLy

Perform 10 of each exercise with a 15-30 second break in between

Back Attack

For Weight Loss, Perform the HIIT Routine after your training. No HIIT for Maintenance and Weight Gain

today.

WEEK 1

TUESDAY

TODAY IS   _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU

FOCUS OF THE DAY

DAY  TWO PRE WORKOUT MEAL

POST WORKOUT MEAL

HOW DID YOU FEEL?

HIIT Workout

Cardio and Strength

There is only one HIIT workout included with the challenge. For more routines, visit BrittneBabe.com to purchase the Sweat it Off Bundle Program

WEEK 1

WEDNESDAY

TODAY IS   _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU

FOCUS OF THE DAY

DAY  THREE PRE WORKOUT MEAL

POST WORKOUT MEAL

HOW DID YOU FEEL?

• Abduction • Abduction in Bridge • Side to Side Squat • Standing Side Leg Kick (both legs) • Skater Floor Touch • Alternating Bent Toe Touch - High Knee Touch • Squat - Alternating Toe Touch • Static High Kick

Perform 10 of each exercise with a 15-30 second break in between

Booty Pump For Weight Loss, Perform the HIIT

Routine after your training. No HIIT for Maintenance and Weight Gain today.

WEEK 1

THURSDAY

TODAY IS   _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU

FOCUS OF THE DAY

DAY  FOUR PRE WORKOUT MEAL

POST WORKOUT MEAL

HOW DID YOU FEEL?

HIIT Workout

Cardio and Strength

WEEK 1

FRIDAY

TODAY IS   _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU

FOCUS OF THE DAY

DAY  FIVE PRE WORKOUT MEAL

POST WORKOUT MEAL

HOW DID YOU FEEL?

• Front Raise • Underhand Slight Cross Body Front Raise • Standing Chest Press to Side Extension • Lying Chest Around the World • Lying Dumbbell Rest • Bicep Curls • Dead Push Up - Alternating Crunch

Perform 10 of each exercise with a 15-30 second break in between

Shoulder and Arms For Weight Loss, Perform the HIIT

Routine after your training. No HIIT for Maintenance and Weight Gain today.

WEEK 1

SATURDAY

TODAY IS   _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU

FOCUS OF THE DAY

DAY  SIX PRE WORKOUT MEAL

POST WORKOUT MEAL

HOW DID YOU FEEL?

HIIT Workout

Cardio and Strength

Active Rest Day

Sunday is Rest Day!

Today is the perfect day to get in some sort of physical activity to keep you focused on your fitness goals 

WEEK 2

MONDAY

TODAY IS   _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU

FOCUS OF THE DAY

DAY  EIGHT PRE WORKOUT MEAL

POST WORKOUT MEAL

HOW DID YOU FEEL?

• Kneeling Fly • Alt. Bent Pull • Single Leg Deadlift Lunge (both sides) • Bridge Hold Hammer • Hollow Hold Crunch • Plank Row Back • T Extension

Perform 10 of each exercise with a 15-30 second break in between

Back and Abs

For Weight Loss, Perform the HIIT Routine after your training. No HIIT for Maintenance and Weight Gain today.

WEEK 2

TUESDAY

TODAY IS   _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU

FOCUS OF THE DAY

DAY  NINE PRE WORKOUT MEAL

POST WORKOUT MEAL

HOW DID YOU FEEL?

HIIT Workout

Cardio and Strength

WEEK 2

WEDNESDAY

TODAY IS   _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU

FOCUS OF THE DAY

DAY  TEN PRE WORKOUT MEAL

POST WORKOUT MEAL

HOW DID YOU FEEL?

• Alternating Squat Hold Side Leg Lift • Back, Side, Front Tap • Standing Side Leg Kick (both legs) • Squat Walk Up and Down • Squat Floor Tap - Tip Toe Side to Side Jack • Squat and Alternating Knee Crunch • Single Leg Bridge Reach (both sides)

Perform 10 of each exercise with a 15-30 second break in between

Booty Workout For Weight Loss, Perform the HIIT

Routine after your training. No HIIT for Maintenance and Weight Gain today.

WEEK 2

THURSDAY

TODAY IS   _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU

FOCUS OF THE DAY

DAY  ELEVEN PRE WORKOUT MEAL

POST WORKOUT MEAL

HOW DID YOU FEEL?

• Hammer Curls • Bicep curl with alt press • Pushup to Inchworm • Alt. Narrow to Wide Curl • Sitting Tricep Dip with Leg Up • Push Up - 10 Jumping Jacks • Dumbbell Roll Up

Perform 10 of each exercise with a 15-30 second break in between

Arms and Abs For Weight Loss, Perform the HIIT

Routine after your training. No HIIT for Maintenance and Weight Gain today.

WEEK 2

FRIDAY

TODAY IS   _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU

FOCUS OF THE DAY

DAY  TWELVE PRE WORKOUT MEAL

POST WORKOUT MEAL

HOW DID YOU FEEL?

• Single Arm Shoulder Press • Sitting Chest Press • Rotating Shoulder Press (just made up) • Squat Hold Twist Press • Sitting Bicep Curl • Squat Hold Twist Punch • Dead Push Up - Alternating Crunch

Perform 10 of each exercise with a 15-30 second break in between

Shoulder and Chest

For Weight Loss, Perform the HIIT Routine after your training. No HIIT for Maintenance and Weight Gain today.

WEEK 2

SATURDAY

TODAY IS   _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU

FOCUS OF THE DAY

DAY  THIRTEEN PRE WORKOUT MEAL

POST WORKOUT MEAL

HOW DID YOU FEEL?

HIIT Workout

Cardio and Strength

Active Rest Day

Sunday is Rest Day!

Today is the perfect day to get in some sort of physical activity to keep you focused on your fitness goals 

WEEK 3

MONDAY

TODAY IS   _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU

FOCUS OF THE DAY

DAY  FIFTEEN PRE WORKOUT MEAL

POST WORKOUT MEAL

HOW DID YOU FEEL?

• Wide Pushup to hold (down close to floor) • Lunge Pull back to sky • Lateral Ceiling • Dumbbell Hug • Palms Up row back • Extended Inchworm • 4 Oblique Twist to 4 Reverse Single Leg Crunch

Perform 10 of each exercise with a 15-30 second break in between

Back and Abs For Weight Loss, Perform the HIIT

Routine after your training. No HIIT for Maintenance and Weight Gain today.

WEEK 3

TUESDAY

TODAY IS   _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU

FOCUS OF THE DAY

DAY  SIXTEEN PRE WORKOUT MEAL

POST WORKOUT MEAL

HOW DID YOU FEEL?

HIIT Workout

Cardio and Strength

WEEK 3

WEDNESDAY

TODAY IS   _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU

FOCUS OF THE DAY

DAY  SEVENTEEN PRE WORKOUT MEAL

POST WORKOUT MEAL

HOW DID YOU FEEL?

• Side Lunge to Deadlift • Squat into Burpee • Crossover Walking Lunge • Diagonal Curtsy • Dumbell Raise All the Way Up to Squat (Video on demand) • Lying Leg Lift • Booty Burn – Heel Up first • Booty Burn – Knees Bent

Perform 10 of each exercise with a 15-30 second break in between

Booty Pump

For Weight Loss, Perform the HIIT Routine after your training. No HIIT for Maintenance and Weight Gain today.

WEEK 3

THURSDAY

TODAY IS   _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU

FOCUS OF THE DAY

DAY  EIGHTEEN PRE WORKOUT MEAL

POST WORKOUT MEAL

HOW DID YOU FEEL?

• Push Up - 10 Jumping Jacks • Static Windmill • Kneeling Arm Leg Extension • Plie to punch front – side- front- side • 5 Diamond – 5 wide – 5 tricep • Bicep Curls • Tricep Swings

Perform 10 of each exercise with a 15-30 second break in between

Arms For Weight Loss, Perform the HIIT

Routine after your training. No HIIT for Maintenance and Weight Gain today.

WEEK 3

FRIDAY

TODAY IS   _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU

FOCUS OF THE DAY

DAY  NINETEEN PRE WORKOUT MEAL

POST WORKOUT MEAL

HOW DID YOU FEEL?

• Kneel Up • Lateral Bend w/ Lateral Lunges and Overhead Reach • Static Windmill • Kneeling Arm Leg Extension • Rocking Plank • Up, Down Plank to Donkey Kick • 5 Push Up - 10 Jumping Jacks

Perform 10 of each exercise with a 15-30 second break in between

Shoulders and Arms

For Weight Loss, Perform the HIIT Routine after your training. No HIIT for Maintenance and Weight Gain today.

WEEK 3

SATURDAY

TODAY IS   _ _ / _ _ / _ _ _ _ REMEMBER , IT 'S YOU VS YOU

FOCUS OF THE DAY

DAY  TWENTY PRE WORKOUT MEAL

POST WORKOUT MEAL

HOW DID YOU FEEL?

HIIT Workout

Cardio and Strength

Active Rest Day

Sunday is Rest Day!

Today is the perfect day to get in some sort of physical activity to keep you focused on your fitness goals !

Congrats!!! You've completed the challenge!!

If you are participating in the contest, make certain you have reviewed the CONTEST RULES, before submitting your photos.

For more workouts, meal ideas and challenges sign up for my Members ONLY program BrittCamp on BrittneBabe.com