WEEK 1

DAY ONE

REST: 60 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

8 WEEK CHALLENGE

BUILD YOUR BEST BEACH BODY WITH ME!

Home
HOME: PEACH PLEASE! CHALLENGE 1 1
WEEK 7
1 LOWER BODY

DAY ONE

REST: 30 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

WARM UP EXERCISES

BANDED X-WALKS | 3 SETS | 10 EACH WAY | NO REST

1. Hook the large band around feet and pull to rest over shoulders
2. Cross your arms over chest and hold onto the band
3. Lower into a squat position getting resistance from the band
4. Lateral step outwards, staying low in the squat
5. Use the available length and stay down in the squat position for as long as possible

BOOTY BAND SEATED ABDUCTORS | 3 SETS | 15 REPS | 30 SECONDS

1. Secure a resistance band around your thighs close to your knees, with your feet wide
enough so there is tension on the band
2. Rotate your knees as wide as possible and pause, forcing your glutes to engage
3. Slowly bring your knees back together and repeat, keeping tension on the band at all times

EXERCISES

CURTSY LUNGE TO SQUAT | 4 SETS | 12 REPS

1. Stand with feet hip-width apart, chest upright, shoulders down and back
2. Lower down into a squat position, making sure flat back and core engaged
3. From the squat position, step left foot around hip-width apart on an angle behind the body
4. Lower down into a curtsy lunge position
5. From lunging position, step left foot back to the squat position and repeat on other side

DOUBLE BANDED HIP THRUSTS | 4 SETS | 12 REPS

1. Place the booty band just above your knees
2. Place each foot inside the resistance band, and pull it up onto your hips
3. Push your hips up as high as possible and squeeze your glutes and hold for 2 seconds
4. Slowly lower to the bottom ensuring you keep your knees out to maximize glute engagement
5. If you don’t have a resistance band, you can use 2 booty bands or simply add a barbell

2
WEEK 7
1 LOWER BODY

DAY ONE

REST: 30
60 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

ARABESQUE HOLD | 4 SETS | 20 SECONDS EACH SIDE

1. With your right leg straight behind you, lower your upper body until there is a straight
line from your right foot to your hands, with your arms out straight
2. Maintain a slight bend in your left knee and control your balance with your left glute -
hold this position
3. Switch sides once you have held it for the required amount of time

KNEELING BANDED KICKBACKS | 4 SETS | 12 REPS EACH LEG

1. Come into a box position with shoulders stacked over hands, flat back and knees
shoulder width apart
2. Bring the large booty band under hands and hook the other end over one foot
3. From box position, extend your leg straight back. Raise your leg straight up and then
lower back down to the ground
4. Repeat motion without letting toe touch the ground

COOL DOWN (SUPERSET)

CHAIR POSE | 3 SETS | 30S HOLD

1. Start with your feet together, spine long and aligned with your neck and head
2. Pull your navel close to the spine and engage your core
3. Inhale and sweep your arms over your head
4. Exhale and squat, pushing your hips back and leaning forward slightly so that your
torso and thighs make a 45-degree angle with each other
5. Adjust your posture so that your knees are stacked above your ankles and your toes
are visible
6. Tilt your head and gaze at your fingertips while holding the pose

WARRIOR 3 | 3 SETS | 30S HOLD EACH SIDE

1. Place your right arm outside your right foot
2. Gently straighten the right knee and slide your left leg slightly forward
3. Inhale and as you exhale, lift your left leg to hip-level
4. Move your torso forward to align your spine parallel to the floor
5. Stretch your arms forward, aligned with your ear
6. Gaze at a point in front of you and hold

HOME: PEACH PLEASE! CHALLENGE 3 3

WEEK 7
1 UPPER BODY AND CORE

DAY TWO
ONE

REST: 30 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

WARM UP EXERCISES

RUN OR BRISK WALK | 1 SETS | 5MINS

1. Bring hands shoulder-width apart on the bench and step feet out in front of you
2. Keeping the back close to the bench, slowly lower body towards the ground
3. Keep elbows pointing behind you, pause just before you hit the ground and then push
back to starting position without resting on bench

FACE PULLS | 1 SET | 20 REPS

1. Wrap the resistance band around a pole or bar so that it’s inline with your eyes
2. Pull the band back until your hands are either side of your face - make sure you keep
your elbows high
3. Slowly straighten your arms to return to the start - try to relax your neck as much as possible

EXERCISES

BENT OVER ROW (DUMBBELLS) | 4 SETS | 12 REPS

1. Hold your dumbbells with a neutral grip, with your knees slightly bent, glutes squeezed
and your upper body hinged forward to about 45-degrees
2. P
 ull the dumbbells towards you while keeping your elbows close to your sides and
squeezing your shoulder blades together (T-Rex arms)
3. Slowly lower the dumbbells, until your arms are straight

DECLINE PUSHUP | 4 SETS | 12 REPS

1. Place your hands just over shoulder width apart on the ground and bring your feet onto
a step or bench (the higher the bench, the more difficult the exercise will be)
2. Push into a raised plank position with flat back and core engaged
3. From the plank position slowly lower your chest towards the ground with elbows
slightly pulling outwards
4. Before you hit the ground, push back to raised plank position. Repeat motion

4
WEEK 7
1 UPPER BODY AND CORE

DAY TWO
ONE

REST: 30
60 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

REVERSE FLYS | 4 SETS | 15 REPS

1. Hold your dumbbells with a neutral grip, with your knees slightly bent, glutes squeezed
and your upper body hinged forward to about 45-degrees
2. R
 aise the dumbbells out to the side as wide as possible, while maintaining a slight elbow
bend and squeezing your shoulder blades together
3. Slowly lower the dumbbells back to the starting position and repeat - avoid using momentum

DUMBBELL STANDING SHOULDER PRESS | 4 SETS | 12 REPS

1. Stand with a dumbbell in each hand, held to your shoulders
2. Press the arms straight above your head towards the ceiling
3. Slowly lower the dumbbells back to your shoulders

CORE EXERCISES (SUPERSET)

DEAD BUG | 3 SETS | 6 EACH SIDE

1. Lay flat on your back with your arms up straight, knees bent and hips at 90-degrees
2. Slowly lower your right leg and left arm towards the ground while keeping your other arm
and leg as still as possible. Maintain abdominal engagement the whole time, and avoid
arching your lower back
3. Pause at the end for 1 second before slowly returning and repeating for the other side -
this is 1 rep

DUMBBELL SIDE BENDS | 3 SETS | 8 EACH SIDE

1. Begin exercise with both arms at your waist holding dumbbells in each hand
2. While keeping your chest facing forwards, slowly bend to the side, ensuring your hands
have constant contact with your leg
3. Slowly return to the starting position, repeating for the opposite side
4. To make this more difficult, only hold a dumbbell on the side you are bending to

HOME: PEACH PLEASE! CHALLENGE 5 5

WEEK 7
1 LOWER BODY

DAY THREE
ONE

REST: 30 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

WARM UP EXERCISES

SIDE SQUATS | 3 SETS | 12 EACH LEG | NO REST

1. Take a large step to one side and sink down into a squat until your thighs are parallel
with the ground
2. Push through your whole foot to stand back up, but keep your feet where they are
3. Ensure your chest stays up, hips are level and knees stay in line with your feet
4. Once you have completed all reps, step back to the start and repeat for hte opposite side

SINGLE LEG BRIDGE HOLD | 3 SETS | 10S EACH LEG

1. Lift your hips up as high as possible forming a straight line from your shoulders to your knee
2. Squeeze your glutes and hold this position for the requried amount of time
3. Slowly lower your leg and repeat for the other leg

EXERCISES

SINGLE LEG DEADLIFT | 4 SETS | 12 REPS EACH LEG

1. Lift your right leg straight behind you as you lower your upper body towards the floor,
holding a dumbbell in each hand. There should be a straight line from your shoulders to
your right foot
2. Pause at the bottom for a second before hinging from your hips to come back up to the top
3. Control the entire movement with your left glute, ensure core engagement and avoid twisting
4. Repeat for the other leg once you have completed all your reps

STEP DOWNS (DUMBBELLS) | 4 SETS | 12 REPS EACH LEG

1. Stand tall on a step with one leg to the side and a dumbbell in each hand
2. B
 y bending through the knee that is on the step, slowly lower your leg until it gently
touches the floor
3. Push back up to the top by only using the leg on the step, ensuring your hips stay level
4. As you get more comfortable, you can increase the height of the step to make it more difficult

6
WEEK 7
1 LOWER BODY

DAY THREE
ONE

REST: 30
60 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

ELEVATED SPLIT SQUATS (DUMBBELLS) | 4 SETS | 12 REPS EACH LEG

1. Place 1 foot on a bench behind you, so the ball of your foot is supported. Ensure your
feet are parallel and slightly narrower than hip-width
2. Bend your front knee to 90-degrees as you lower your back knee towards the floor
3. Push through your front foot to return to the starting position, ensuring your chest stays tall

SINGLE LEG CALF RAISES | 4 SETS | 12 REPS EACH LEG

1. Bring one foot on step, with ball / toes of feet on step and ankle hovering off the back.
2. Hover the other leg off the step (hold onto an object if you need for stablity).
3. Slowly lower your heel on step towards the ground and then drive back up to your toes.
Repeat motion.

COOL DOWN (SUPERSET)

BIG TOE POSE | 3 SETS | 30S HOLD

1. From Chair Pose, hold your big toes using your thumb, index, and middle fingers.
The thumb should rest on top of your big toe
2. Ensure that your abdomen rests on the thighs
3. Inhale and push your hips backward. Simultaneously, lift your chest and head to
gaze forward
4. Exhale and bend forward, pushing your elbows sideways
5. Inhale and straighten your knees, until you experience a stretch in your hamstrings.
Allow the abdomen to rest on your thighs and forehead close to your shin.

TRIANGLE POSE | 3 SETS | 30S HOLD

1. Release your grip in Big Toe Pose, place your palms on your waist
2. Bend your knees. Take a breath in and straighten your torso
3. Exhale and on the next inhalation, step your right foot about three feet away from the left
4. Let both your feet face the right side. Exhale. Stretch your arms at shoulder level, palms
facing down, fingertips facing either side
5. Inhale and as you exhale, lean to your right and bend, moving the right hand towards the
floor. If possible allow your right palm to rest inside the right foot
6. Inhale and lift your left hand to the ceiling. Roll your left shoulder out and open your chest
to the roof, feeling the stretch on your left side. Gaze up at your left fingertips and hold
the posture”

HOME: PEACH PLEASE! CHALLENGE 7 7

WEEK 7
1 REST OR HIIT

DAY FOUR
ONE

REST DAY

Cook a nice meal

to fuel your body!

Hangout with your friends

and get some sun!

Chill at home!
Read a book or watch TV!

The secret of your future is hidden in your daily routine

8
WEEK 7
1 REST OR HIIT

ONE
DAY FOUR

REST: 20
60 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

HIIT

RUN OR BRISK WALK | 1 SETS | 5MINS

1. Either run or walk at a brisk pace so that you would find it difficult to have a conversation
2. Continue at this pace for the required amount of time
3. If this pace becomes too difficult, slow down and walk until you feel comfortable to pick
up the pace again

SUICIDE SPRINTS | 6 SET | 4 REPS

1. Set out 4 cones, or use 4 points approximately 10 yards apart
2. Sprint to the first point, touch the ground, then sprint back to the start
3. This time sprint to the second point, touch the ground and sprint back to the start.
4. Repeat until you reach the last point - this is 1 rep
5. Make sure you are sprinting and not jogging

BURPEE WITH 2 X RENEGADE ROWS | 6 SETS | 40S

1. Bring feet shoulder-width apart on the ground. Hold one dumbbell between leg
2. Lower body towards the ground and place dumbbell on the ground and hands either
side of it
3. Jump feet back to the raised plank position, ensure flat back and core engaged
4. From plank position, draw dumbbell towards the body, stopping when the elbow is
in line with the body.
5. Lower back to the ground and repeat on the other side
6. From plank position, jump feet back towards hands, pick up weight and stand up tall. Repeat.

HALF BURPEES | 6 SETS | 40S

1. Bring your hand’s shoulder-widthh apart and come into a raised plank position -
ensure core is engaged and back is flat
2. From the raised plank position, jump your feet to outside of your hands, then jump your
feet back to starting position
3. Repeat the motion focusing on speed and technique

HOME: PEACH PLEASE! CHALLENGE 9 9

WEEK 7
1 LOWER BODY

DAY FIVE
ONE

REST: 30 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

WARM UP EXERCISES

HAMSTRING CURLS (EXERCISE BALL) | 3 SETS | 10 REPS

1. Lie with your back on the floor and feet supported on the exercise ball
2. Lift your hips off the floor, using your arms for support, until there is a straight line
between your shoulders and feet
3. While keeping your hips up, draw your feet towards your glutes as much as possible
4. Slowly straighten your legs while keeping your hips up and repeat

BOOTY BAND SQUATS | 3 SETS | 15 REPS

1. Secure a resistance band around your thighs close to your knees, with your feet slightly
wider than shoulder-width
2. Sink down in a squat until your knees are at 90-degrees
3. Keep your chest up and actively push against the band to keep your knees out over your
toes - you should feel your glutes need to work hard in order to achieve this
4. If you don’t have a booty band, just do normal bodyweight squats

EXERCISES

SPLIT SQUAT (DUMBBELLS) | 4 SETS | 12 REPS EACH LEG

1. Hold a dumbbell in each hand by your sides. Step one foot back about a foot, with the
heel raised, ensuring the knees and toes are pointing forwards
2. Bend at the knees, lowering the body until the back knee just hovers above the ground
3. Press through the feet and extend the legs to return to the starting position. Perform all
reps on one leg, then repeat on the other side

WALL SIT (SINGLE LEG) | 4 SETS | 20 SECONDS EACH LEG

1. Firmly place your back on a wall, knees slightly apart at 90-degrees with your arms held
out straight
2. Raise 1 leg out straight, actively pushing your glutes into the wall whilst keeping your knees
in line with your middle toe

10
WEEK 7
1 LOWER BODY

DAY FIVE
ONE

REST: 30
60 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

STEP DOWNS (DUMBBELLS) | 4 SETS | 12 REPS EACH LEG

1. Stand tall on a step with one leg to the side and a dumbbell in each hand
2. B
 y bending through the knee that is on the step, slowly lower your leg until it gently touches
the floor
3. Push back up to the top by only using the leg on the step, ensuring your hips stay level
4. As you get more comfortable, you can increase the height of the step to make it more difficult

SUMO SQUAT HOLD | 4 SETS | 30 SECONDS

1. Stand with your feet turned out to 45-degrees and wider than shoulder-width.
Hold a single dumbbell against your chest
2. Pushing your hips back, and bending at the knees, sink to 90-degrees. Make sure you
keep your back strong and tall
3. Hold this position for the required amount of time, ensuring you keep your chest up and
core engaged

COOL DOWN (SUPERSET)

COBRA POSE | 3 SETS | 30 SECONDS HOLD

1. From the Plank position, hold your breath and slide your body forward and lie down
on your abdomen
2. Let the palms rest on either sides of your chest. Let the tops of your feet rest on the mat
3. Press your palms into mat, inhale, and lift your head and chest off the mat
4. Exhale and on the next inhale, deepen the backbend, lifting your torso off the mat with
hips resting on the mat
5. Tilt your head backward and hold the posture gazing up and breathing deeply for one minute
6. Exhale and come back to starting position

BOW POSE | 3 SETS | 30 SECONDS HOLD

1. Once you release Cobra Pose, bend your knees and hold each ankle with the respective hand
2. Inhale and push your torso until the lower abdomen is off the floor. Simultaneously,
pull your feet away from the buttocks, lifting the knees and thighs off the mat in the process
3. Gaze forward and hold the posture for one minute
4. Exhale and gently release the posture

HOME: PEACH PLEASE! CHALLENGE 1111

WEEK 7
1 FULL BODY HIIT

DAY SIX
ONE

REST: 30 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

HIIT

RUN OR BRISK WALK | 1 SETS | 5MINS

1. Either run or walk at a brisk pace so that you would find it difficult to have a conversation
2. Continue at this pace for the required amount of time
3. If this pace becomes too difficult, slow down and walk until you feel comfortable to pick
up the pace again

SPRINTS | 12 SET | 40S | 20S REST

1. Run as fast as possible for the required distance. When you have finished the sprint, reduce
your speed slowly, don’t just stop on the spot
2. Make each stride as long as possible, powerfully use your arms and ensure core engagement

DOUBLE PUMP THRUSTERS | 6 SETS | 40S | 20S REST

1. With the dumbbells resting on your shoulders, squat down to about 45-degrees
2. Push back up and use the power from your squat to press the dumbbells towards the roof
3. Lower the dumbbells to your shoulders, and perform another press towards the roof quickly
4. This is 1 rep - repeat as fast as possible while keeping good form

BUNNY HOPS | 6 SETS | 40S | 20S REST

1. Squat down to the floor and place your hands shoulder width apart with your arms straight
2. Jump your hips up trying to get them on top of your shoulders, while keeping your knees bent
3. Slowly come back down, controlling with your shoulders and abs, and repeat as fast
as possible
4. The goal is to hold each one for about 2 seconds

12
WEEK 7
1 FULL BODY HIIT

DAY SIX
ONE

REST: 30
60 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

PAUSED SQUAT JUMPS | 6 SETS | 40S | 20S REST

1. Squat down until your thighs are parallel to the ground - pause for 5 seconds
2. Explosively jump as high as possible, fully extending your whole body, whilst
maintaining body tension
3. Control your landing and go straight into the next 5 second hold

Be happy not because everything

is good, but because you can see
the good side of everything

HOME: PEACH PLEASE! CHALLENGE 1313

WEEK 1
DAY ONE If you are persistent you will
get it, if you are consistent
you will keep it

14