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WeeklyMeal Plan
Booty L i f t ing - Leg Toner - Core Shredder
4 week Challenge @msnicolef i t
Booty Lifting/Leg Toner/Core Shredder
Challenge
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Hi, my name is Nicole.
Thank you for choosing my workout plan.
My 4 week Booty Lifting, Leg Toner and Core Shredder challenge will help you jumpstart your fitness journey to a better you. You will be doing 4 workouts a week and it will be repeated for 4 weeks.
This 30 day challenge will help shape and tone your lower half, as well as, shape and define your core.
Good luck on your new journey to a BETTER YOU!
Lets get started!
@MSNICOLEFIT
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Booty Lifting/Leg Toner/Core Shredder
4 weekChallenge- Workouts
@MSNICOLEFIT
3 @MSNICOLEFIT
WORKOUT DEMO
Hey check out some of the exercises below to help you with your work-outs, if you get stuck with anything drop me email
Remember keep going and be strong, this is your time to reach your goal!
SUMO SQUATS
4 @MSNICOLEFIT
REVERSE
OBLIQUE TWISTS
5 @MSNICOLEFIT
RUSSIAN TWISTS
PLANK
6 @MSNICOLEFIT
FIRE HYDRANTS
V - UPS
Warm Up
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Cool Down
Exercise Set 1(Reps)
Set 2(Reps)
Set 3(Reps)
Jump Squats 20 20 20
Exercise Set 1(Reps)
Set 2(Reps)
Set 3(Reps)
Runner’s Stretch - - -
Seated Back Twist - - -
The Standing Side Stretch
- - -
The warm-up should gently prepare the body for exercises by gradually increasing the heart rate and circulation; this will loosen the joints and increase blood flow to the muscles. Stretching the muscles prepares them for physical activity and prevents injuries.
The overarching goal of a cool-down is to reduce heart and breathing rates, gradually cool body temperature, return muscles to their optimal length-tension relationships, prevent venous pooling of blood in the lower extremities, which may cause dizziness or possible fainting, and restore physiologic systems close to
PERFORM BEFORE EACH WORKOUT
PERFORM AFTER EACH WORKOUT
@MSNICOLEFIT
Workout 1
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Exercise Set 1(Reps)
Set 2(Reps)
Set 3(Reps)
Set 4(Reps)
Squats With weights or body weight
30 20 15 12
Split LungesWith weights or body weight
20 (each leg) 15 (each leg) 12 (each leg) 10 (each leg)
Sumo Squats 30 20 15 12
Core - Oblique’s
Plank Oblique Twist60 40 20 20
Core – lower
Reverse Crunches50 40 30 20
Core – Full
V ups30 30 20 20
BONUS EXERCISE
Burpees into a full pushup30 20 20 15
Cardio10-15 minutes on stair
master- - - -
@MSNICOLEFIT
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“It is not your physical strength that will get you through your work-outs It is your inner strength”
@MSNICOLEFIT
Workout 2
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Exercise Set 1(Reps)
Set 2(Reps)
Set 3(Reps)
Set 4(Reps)
Hamstring Curls
Single Single Double(Lighter weight on singles
Heavier on double)
10 Left
10 Right
15 Double
10 Left
10 Right
15 Double
10 Left
10 Right
15 Double
10 Left
10 Right
15 Double
Leg Extensions
Single Single Double(Lighter weight on singles
Heavier on double)
10 Left
10 Right
15 Double
10 Left
10 Right
15 Double
10 Left
10 Right
15 Double
10 Left
10 Right
15 Double
Calf Raises (Start with a light weight, if using machine or body weight)
50 40 30 20
Fire Hydrates – Each Leg
40 30 20 20
Core Oblique’s
Russian Twist (8-10 LB ball or without a ball or weight)
60 50 50 40
Core – Full
Alternating Toe Touches80 60 40 20
BONUS EXERCISE
400 Air squats (Body Weight)100 100 100 100
CardioSki Jumps – H.I.I.T
(High Intensity Interval Training)
45 Secs 40 Secs 35 Secs 30 Secs
@MSNICOLEFIT
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“if it doesn’t challenge you it doesn’t change you”
@MSNICOLEFIT
Workout 3
12
Exercise Set 1(Reps)
Set 2(Reps)
Set 3(Reps)
Set 4(Reps)
stair master10 Mins
5 mins straight with a steady
pace
6-7 mins Every other step
8-9 mins Leg kick backs
9-10 mins Squats
Hills on TreadmillOr walking on a hill In
local area
5 mins on 10 % Incline
6-7 mins on 8 % 8-9 mins on 6 % 9-10 mins on 4%
Light 15 MIN run on treadmill, or a near BY track or loop at a
park
Whatever MPH speed you are
comfortable with. Make sure your
Heart rate is at a steady pace.
STRETCH Stretch for about 20-30 mins.
STRETCHStretching before and after are very vital for your fitness goals. To prevent
injuries, you should take a day out of the week to really stretch and to focus on the muscles you have worked on.
Stretching before and after are very vital for your fitness goals. To prevent injuries, you should take a day out of the week to really stretch and to focus
on the muscles you have worked on.
Stretching before and after are very vital for your fitness goals. To prevent injuries, you should take a day out of the week to really stretch and to focus
on the muscles you have worked on.
Stretching before and after are very vital for your fitness goals. To prevent injuries, you should take a day out of the week to really stretch and to focus
on the muscles you have worked on.
@MSNICOLEFIT
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“nothing will work unless you do”
@MSNICOLEFIT
Workout 4
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Exercise Set 1(Reps)
Set 2(Reps)
Set 3(Reps)
Set 4(Reps)
Jump Squats
With weights or body weight
30 25 20 20
Jump Lunges(alternating legs)
With weights or body weight
20 (each leg) 15 (each leg) 12 (each leg) 10 (each leg)
Sumo Jump Squats
With weights or body weight
30 20 15 12
Sit Ups 60 40 20 20
Mountain Climbers
(as many as you can in the secs asked of)
50 40 30 20
BONUS EXERCISE
Burpees into a full pushup30 20 20 15
Cardio10-15 minutes on stair
master- - - -
@MSNICOLEFIT
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Booty Lifting/Leg Toner/Core Shredder
4 weekChallenge- Meal plan
@MSNICOLEFIT
Breakfast
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BREAKFASTBREAKFAST CALORIES PROTEIN CARBS FAT
OPTION 1OPTION 1OPTION 1OPTION 1OPTION 1OPTION 1
1
Freshly Squeezed Grapefruit Juice
(2 Grapefruits)32.75 0.5 7.35 0.15
1 1 whole egg & 3 egg whites 139.90 18.05 2.21 6.541
45 grams (1.6 Oz) Rye Bread (any kind of Rye bread or wheat bread for Substitution
85.69 2.21 18.38 0.37
OPTION 2OPTION 2OPTION 2OPTION 2OPTION 2OPTION 2
2
50 grams (1.75 Oz) Blackberries 29.4 0.35 7 0
2 1 whole egg & 3 egg whites 139.9 18.05 2.21 6.542
45 grams (1.6 Oz) Rye Bread 85.69 2.21 18.38 0.37
@MSNICOLEFIT
Snack
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SnackSnack CALORIES PROTEIN CARBS FAT
OPTION 1OPTION 1OPTION 1OPTION 1OPTION 1OPTION 1
1
1 Rice Cake (Low Sodium) 64.5 1 14 5
11 scoop of Whey Protein (Find a great Whey Protein at local stores)
- - - -1
100 grams (3.5 Oz) Strawberries 37.7 1.8 6.5 0.5
@MSNICOLEFIT
Lunch
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LunchLunch CALORIES PROTEIN CARBS FAT
OPTION 1OPTION 1OPTION 1OPTION 1OPTION 1OPTION 1
1
(1 st )***75 grams (2.8 Oz) Boiled Potatoes (recommend Red potatoes)
51 1.2 11.55 01
75 grams (2.8 Oz) Chicken Fillet 90.90 16.2 0 2.9
OPTION 2OPTION 2OPTION 2OPTION 2OPTION 2OPTION 2
2
(2 nd )***103 grams (3.65 Oz) Chicken Fillet
119.60 22.34 0 3.36
2
50 grams (1.75 Oz) Broccoli 21.025 1.42 3.375 205
@MSNICOLEFIT
Snack
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BREAKFASTBREAKFAST CALORIES PROTEIN CARBS FAT
OPTION 2OPTION 2OPTION 2OPTION 2OPTION 2OPTION 2
2
25 grams (.9 Oz) Raw Hazelnuts 165.45 3.5 2.65 15.65
21 scoop of Whey Protein (Find a great Whey Protein at local stores)
- - - -2
52.5 grams (1.875 Oz) Oatmeal (old fashion oats)
201.5 5.915 35.37 4.04
@MSNICOLEFIT
dinner
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LunchLunch CALORIES PROTEIN CARBS FAT
OPTION 1OPTION 1OPTION 1OPTION 1OPTION 1OPTION 1
1
90 grams (3.15 Oz) Fish Fillet 124.35 24 0 3.15
1Salad – Tomatoes, cucumbers, cabbage, & kale
139.90 18.05 2.21 6.541
2 Tablespoons of Flax Seed Oil for your salad
165.45 2.21 18.38 0.37
OPTION 2OPTION 2OPTION 2OPTION 2OPTION 2OPTION 2
2
90 grams (3.15 Oz) Turkey Fillet 108.6 19.5 0 3.4
2
50 grams (1.75 Oz) Broccoli 21.025 1.42 3.375 0.205
@MSNICOLEFIT
