Total cost: $20.00

Skip the Scale 4-week Challenge

4 Weeks

Why Purchase

This is a 4-week challenge to help you build sustainable consistent habits in your daily health and wellness, focus on BODY COMPOSITION and forget about the scale! So truly, I recommend throwing away your scale for the month!

Purchase Plan

Total cost: $20.00

Skip the Scale 4-week Challenge

4 Weeks

Skip the Scale 4-week Challenge

4 Weeks

Why Purchase

Monday
Tuesday
Wednesday
Thursday
Friday

LOWER BODY 1: Heavy Strength

Notes for Week 1, Day 1

This is lower body workout 1 of the week with a heavy resistance focus. This is a full rounded leg day, focusing on glutes, hamstrings and quads. You will see this full workout repeating for 4 straight weeks, focusing on progressive overload.

WORKOUT EQUIPMENT:
*I always recommend reviewing the workout ahead of time to select appropriate and challenging weights for yourself!*

Dumbbells
Barbells (swap for dumbbells)
Bench
Workout Mat

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Workout Plan Logging

Advanced Workout Stats

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	Exercise	Sets	Distance	Reps	Weight	Rest
	5-min Dynamic Warm-up	5-min Dynamic Warm-up 2 sets,	2	--:--:--			--:--	WARM-UP -- 2 rds
Complete a 5-min stairmaster or incline treadmill walk, followed by two rounds of the following exercises: Alternating Straight Leg High Kicks, Walking Lunges, Hip Openers, Butt Kicks, Bodyweight Squats
	Glute Bridge Abduction	Glute Bridge Abduction 3 sets, 12 reps, 00:30 rest	3		12		00:30	SINGLE MOVEMENT: 3 rds
This is an extension of our warm-up, but should still feel challenging! Use a heavy resistance band if you can. Use a short resistance band around both legs above your knees. Begin in your bridge position with your head, neck and shoulders flat on the mat. Press your feet flat into the ground and drive your hips up towards the ceiling. Keep your glutes contracted as you press your knees out against the resistance band. Reverse the movement and lower back down.
	Barbell Back Squats	Barbell Back Squats 4 sets, 10,10,8,8 reps, 01:00 rest	4		10,10,8,8	--	01:00	SINGLE MOVEMENT: 4 rds
	DB Squat	DB Squat 4 sets, 10,10,8,8 reps, 01:00 rest	4		10,10,8,8	--	01:00	alternate
Option to substitute for a smith machine or use the alternative movements below. Keep your chest up and core braced. Feet are at hip width distance apart. The barbell should be resting comfortably across your upper back muscles with your shoulders squeezed back slightly. Send your glutes back and down, dropping your glutes around knee height. Keep your weight even in your feet and press back up to standing.
	-- --	Bulgarian Split Squats 3 sets, 10 reps, 01:00 rest	3		10	--	01:00	SINGLE MOVEMENT: 3 rds
Use a bench/box around knee height or below. Rest your back shoe's laces flat on the surface and walk about 2 feet out in front of you as if you were in a lunge. Keep a slight forward hinge at your hips as you drop your back knee down towards the ground. Option to hold one or two dumbbells down at your sides or racked up on your shoulders.
	-- --	Sumo Stance RDLs 4 sets, 10,10,8,8 reps, 01:00 rest	4		10,10,8,8	--	01:00	SINGLE MOVEMENT: 4 rds
Option to use a barbell, dumbbells or KB. Keep your feet slightly wider than hip width distance. Keeping a bend in your knees, hinge forward at your hips, keeping your core braced and your back flat. Use your glutes and hamstrings to pull your body back up to standing.
	-- --	Weighted Step-Ups 3 sets, 8 reps, 01:00 rest	3		8	--	01:00	SINGLE MOVEMENT: 3 rds
Always the option to work with rep ranges! If you're prefer to scale back your weight slightly and hit 10 reps each leg, that's always an option. Rack the weights up on your shoulders or keep them down at your sides. Keep your chest up and core braced. Hinge forward slightly at your hips as you step up into your glutes. Alternate sides with each rep.

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UPPER BODY 1: PUSH (Shoulders, Chest & Triceps)

Notes for Week 1, Day 2

This is one of two upper body focused workouts for the week. This workout focuses primarily on Shoulders, Chest and Triceps. You will see this workout repeating for 4 straight weeks, focusing on progressive overload.

WORKOUT EQUIPMENT:
*I always recommend reviewing the workout ahead of time to select appropriate and challenging weights for yourself!*

Dumbbells
Bench/Box
Workout Mat

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Workout Plan Logging

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	Exercise	Sets	Distance	Time	Reps	Weight	Rest
	5-min Dynamic Warm-up	5-min Dynamic Warm-up 2 sets,	2		--:--:--			--:--	WARM-UP -- 2 rds
Complete a 5-minute treadmill walk or low impact cardio, followed by 30 seconds of each of the below exercises for two rounds: Arm Circles (forward and backwards) Arm Swings Trunk Twists / Rotations Jumping Jacks
	Lateral Plank Walks	Lateral Plank Walks 3 sets, 12 reps	3			12		--:--	SINGLE MOVEMENT
Keep your back flat and core braced. Your opposite hand and leg move together. Move back and forth a few paces,
	Glute Bridge Skull Crusher to Narrow Chest Press	Glute Bridge Skull Crusher to Narrow Chest Press 4 sets, 10 reps	4			10	--	--:--	SUPERSET -- 4 rds
1 rep = 1 skull crusher + 1 narrow chest press. Option to complete on the ground utilizing the glute bridge as shown for more core focus or complete on a bench without the bridge. Elbows stay high and narrow for your skull crusher. Keep your elbows close to your sides as you lower the weight down for your chest press.
	-- --	Seated DB OH Press 4 sets, 10 reps	4			10	--	--:--	SUPERSET -- 4 rds
Sit with your feet flat on the ground and brace your core. Stabilize your lower back and rack the weights up above your shoulders, pulling your elbows in slightly towards one another. Press straight up overhead, keeping your core stable beneath you and lower back down with control.
	-- --	DB Bench Press 4 sets, 10,10,8,8 reps, 01:00 rest	4			10,10,8,8	--	01:00	SINGLE MOVEMENT: 4 rds
Keep you head, neck and shoulders flat on the bench. Hips stay level with the ground and your feet flat on the ground. Drop your elbows wide and down at an angle to your side with your knuckles up towards the ceiling. Press straight up towards the ceiling.
	-- --	DB Front to Lateral Raise 4 sets, 10 reps	4			10	--	--:--	SUPERSET -- 4 rds
Keep a slight bend in your elbows. Focus on leading with your elbows and pinkies up to shoulder height and back down, maintaining control.
	-- --	SA Tricep Ext 4 sets, 10 reps	4			10	--	--:--	SUPERSET -- 4 rds
	-- --	Assisted Side Plank Hip Raises 3 sets, 12 reps	3			12		--:--	CORE SUPERSET -- 3 rds
Start in your assisted side forearm plank with your hips stacked and your core braced. Keep your bottom leg bent. Drive into your top hip, lifting your top leg off the ground and lowering back down with control.
	-- --	Alternating Ab SL Lowers 3 sets, 10 reps	3			10		--:--	CORE SUPERSET -- 3 rds
Engage your deep core and lift your head, neck and shoulders up off the ground. Lift your legs up overhead. Alternate dropping each leg towards the ground, keeping a slight bend in your knees.
	-- --	20-Min LISS Cardio 1 sets, 00:20:00	1	--	00:20:00			--:--	SUGGESTED ADDED CARDIO
YOU CHOOSE low impact steady state cardio. This can be a light run/jog, cycling, a fast walk or incline walk, stair master, elliptical, etc. Pick a cardio option that you can hold at a moderate pace for 20 minutes. You should be able to hold a breathy conversation during this exercise as not to overexert yourself.

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FULL BODY Conditioning

Notes for Week 1, Day 3

This is a full body conditioning workout. This is an accessory workout to our 4 main focused strength training workouts of the week. Take this day as optional if you'd like!

EQUIPMENT
**Be sure to review the workout ahead of time to ensure you have appropriate equipment and modifications available

Dumbbells
Row Erg (Gym Option)
Bench/Box
Workout Mat (if preferred)

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Workout Plan Logging

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	Exercise	Sets	Distance	Time	Reps	Weight	Rest
	5-min Dynamic Warm-up	5-min Dynamic Warm-up 2 sets,	2		--:--:--			--:--	WARM-UP -- 2 rds
Complete 5 mins on an incline treadmill walk or stairmaster followed by 30 seconds of each exercise below: Bodyweight Step-ups, Incline Push-ups, High Knees, Plank Hold
Notes for CIRCUIT: 5 rounds Keep a steady pace through all 5 movements, allowing adequate rest if needed between each new set.								CIRCUIT: 5 rounds -- 5 rds
	Row Erg	Row Erg 5 sets, 00:01:00	5		00:01:00			--:--	CIRCUIT: 5 rounds -- 5 rds
Adjust the foot straps around the widest part of your toe box. Focus on the push and pull together. Push with your legs and pull with your upper body. Use your core for control as you return back to starting position.
	Man Makers	Man Makers 5 sets, 10 reps	5			10	--	--:--	CIRCUIT: 5 rounds -- 5 rds
Holding a DB in each hand, jump back to your high plank. Keeping a flat back and your core braced, lower down to your full push-up. Jump your feet back to your squat and stand, curling the weights towards you and pressing straight up overhead.
	-- --	Bench/Box Jumps 3 sets, 12 reps	3			12	--	--:--	CIRCUIT: 5 rounds -- 5 rds
	-- --	Decline Commandos 5 sets, 10 reps, 01:00 rest	5			10		01:00	CIRCUIT: 5 rounds -- 5 rds
Use a bench/box around knee height or below. Keep your back flat and core braced. Drop down to your forearms, minimizing the sway in your hips by maintaining a strong core. Alternate which arm leads first for each rep.
	-- --	20-Min LISS Cardio 1 sets, 00:20:00	1	--	00:20:00			--:--	SUGGESTED ADDED CARDIO
YOU CHOOSE low impact steady state cardio. This can be a light run/jog, cycling, a fast walk or incline walk, stair master, elliptical, etc. Pick a cardio option that you can hold at a moderate pace for 20 minutes. You should be able to hold a breathy conversation during this exercise as not to overexert yourself.

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LOWER BODY 2: High Rep

Notes for Week 1, Day 4

This is our second lower body workout of the week, focusing on higher rep and lighter resistance. You'll find minimal equipment and more bodyweight work. This workout will repeat for 4 straight weeks.

EQUIPMENT
**Be sure to review the workout ahead of time to ensure you have appropriate equipment and modifications available

Dumbbells
Short Resistance Band
Bench / Box

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Workout Plan Logging

Advanced Workout Stats

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	Exercise	Sets
	5-min Dynamic Warm-up	--
Complete 5 minutes on the treadmill, stairmaster, or bike to get your heart rate up, followed by two rounds of the below of each exercise for 30 seconds each: Alternating High Kicks, Bench Hip Thrusters, Reverse Lunges, Butt Kicks
Notes for SUPERSET Minimize rest between each movement. Allow adequate rest between each new set.			SUPERSET -- 4 rds
	Lateral Lunge Knee Drives	--
Keep your chest up and core engaged as you step laterally into your lunge. Use your core for stability, step back up and drive your knee up towards your chest.
	Banded Box Squats	--
Use a bench/box around knee height to allow enough range of motion. Place the short resistance band around both legs above your knees. Feet are at hip width distance as you drop your glutes down to the bench/box. Keeping your chest up, press back up to standing.
	-- --	--
1 rep = 1 sumo squat + 1 rdl. Use a DB or KB. Use a wider stance than your hips. Drop your glutes down into your squat, following by a hinge at your hips into your RDL. Keep your core braced
	-- --	--
Use a bench/box around knee height. Your front leg is pressed up against the bench/box. Keep your feet at hip width distance. Hinge forward, sending your glutes back over the bench/box. Keep a flat back and your core braced.
	-- --	--
Use a bench/box around knee height or higher. Keep your top leg pressed into the bench/box. Stay low into your glute and bring your top leg over each side of the bench, maintaining a slight forward hinge to maximize work in your glutes.

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UPPER BODY 2: Pull (Back & Biceps)

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Workout Plan Logging

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	Exercise	Sets
	5-min Dynamic Warm-up	--
Complete 5-mins on the treadmill, following by two rounds of 30 seconds of each exercise: Arm Circles & Arm Swings, Trunk Twists, Hand Release Push-ups (option to complete assisted on your knees or with a bench with an incline), Banded Bicep Curls, Jumping Jacks
	Bent Over Reverse Flys	--
Hinge forward at your hips with a flat back and a bend in your knees. Keep your palms facing down and a slight bend in your elbows. Fly the weights out wide and away, squeezing your shoulder blades behind you.
	Assisted Renegade Rows	--
Keep a flat back and anchor your knees and toes into the ground. Keep your core braced and hips level with the ground. Alternate rowing each dumbbell back towards your hip, keeping your hips level with the ground.
	-- --	--
Hold a DB in each hand. Begin in your high plank with a strong core and flat back. Jump your feet to your hands and stand, curling the weights with you to your chest.
	-- --	--
Keep your elbows close to your sides. Row the weight back straight to your hips, keeping your back flat and core braced.
	-- --	--
Sit flat with your hips level. Brace your core and keep your palms facing up as you curl the dumbbells up towards your, keeping your arms out wide.
	-- --	--
Keep your hips and your head, neck and shoulders flat on the bench/box with your feet flat on the ground. Keep your elbows narrow and pull the weight down over to your chest.
	-- --	--
Keep your back flat and core braced. Press your hands flat into the ground beneath your shoulders. Lift your knees beneath your hips. Pull the weight across your body
	-- --	--
Keep your back pressed flat into the ground. Lift your legs, keeping your knees bent. Extend your legs out and use your core to pull your knees in towards your chest, keeping your upper body still.
	-- --	--
YOU CHOOSE low impact steady state cardio. This can be a light run/jog, cycling, a fast walk or incline walk, stair master, elliptical, etc. Pick a cardio option that you can hold at a moderate pace for 20 minutes. You should be able to hold a breathy conversation during this exercise as not to overexert yourself.