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Kickstarter Day 1

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Congratulations on Starting!

Hey! Welcome to your 7 Day Challenge Kickstarter!
I’m so happy you’ve decided to take action to transform your health, body and mind. I know it’s difficult not knowing where to start, what information to trust, and what workouts actually work. Fear not, I’m here to help 🙂

I’ve pulled out some of the most helpful beginner tips, secrets, strategies and workouts to get the ball rolling for your transformation. You get 3 days of workout circuits to do at home, and 4 days of nutrition and workout secrets designed to help give you the tools to succeed with your transformation.

This easy to follow program is designed to show you just how amazing it can feel to take your health into your own hands. I want to give you a kickstart, so make sure you take this momentum and keep it going!

Have fun with this program and make sure you push yourself! You’ll be happy that you put in the effort as it will pay off in the way you look and feel.

Let’s do this!

Progress Tracking

One of the most often used secrets is the use of progress tracking. Take a few full body photos of yourself for reference every month as well as weighing yourself and taking measurements. This is a great way to give yourself a boost, and doing it every month gives plenty of time to see progress. It’s also another tool to keep yourself accountable. If you know every month you’re going to take a photo and you know you’ll feel guilty if you can’t see any progress, you’re more likely to stick to your diet.

You should take a first photo before you start your journey, and take one every 4 weeks thereafter (put a reminder on your phone). Take at least one front on and one from the side each time. You will want to try and keep everything else constant in your photos. For example, take them in the same location, in the same clothes (crop top and short I would suggest), in the same stance, in the morning before you eat anything. Don’t delete any of these pictures, you’ll be glad you didn’t in the future! Remember, these photos are just for you, there’s no pressure to share these with anyone. They’re meant to motivate you and remind you of the
progress you’ve made. Make sure you weigh yourself at the same time each day. As soon as you get up is

Make sure you weigh yourself at the same time each day. As soon as you get up is usually a good option. Your weight can fluctuate by 2-3 pounds easily through the day. You will want to try to avoid this misreading by keeping the time that you weigh yourself the same. The issue with scales is that they don’t tell you if you’ve lost or gained muscle or fat. So adding measurements can help you understand this. If your weight hasn’t changed, you may have put on muscle to make up for the fat lost.

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Workout Strategy

There’s next to no point in doing more than 15 repetitions of an exercise for building muscle. “Toning” isn’t a thing. There is fat loss and muscle gain. The correct combination of those will give you the toned look you want.

This means that all exercises in our workout circuits have at most 15 reps (unless they’re designed to add more cardio to the circuit). If you can do 15 reps of an exercise, you should use a heavier weight, or look at the exercise index for an exercise, to find more difficult variations of it. This is called Progressive Overload.

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Building muscle often takes priority over storing fat, so if you can convince your body that most of the time it needs muscle to survive, not fat, you can transform yourself. To convince your body that muscle is important, you need to constantly break your muscles. As you get stronger, this gets harder, hence you need to progressively overload your muscles with heavier weights or harder exercises in order to continue to grow them.

Before each workout you should do a warmup for 10 minutes. Do a moderate intensity, full body cardio exercise. Rowing machines are great for this. Though any warmup exercise is going to help get the blood pumping to your muscles, helping you get the most out of your workout. A

A warmdown can also help with recovery. If you’ve done a large compound exercise (bench press, squats, lunges, deadlift), you may find doing a cardio warmdown that targets the main muscle groups used, will help you ache much less the next day. This is something important to consider if you’re not able to recover enough by your next circuit.

Your Muscles

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As the workouts and exercises we use will refer to certain main muscles, it’s important to familiarize yourself with them. Take a little while to look over this picture to see what muscles are located where.

The circuits that we do are designed to give you a full body workout each session, hitting most of these large muscle groups several times a week. This means that your muscles will constantly need repair, and will pull sugar from your blood to do so. This means that sugar cannot be stored as fat, helping you lose weight!

Workout Circuits

Now we move onto the circuits!

Each circuit program has 7-8 exercises with a given amount of repetitions(reps). The circuit is repeated twice in a row. That can either be doing each circuit through twice, or doing each exercise twice in a row. If at home it may help to run through twice to give your muscles time to recover between sets. In a gym, it may be easier to do each exercise twice in a row, to save you moving between workout stations too much.

Each workout has variations shown to increase the difficulty, and the exercise index contains yet more variations. If you’re able to complete the recommended amount of reps for an exercise, you should try to increase the difficulty by using a variation, this progressively overloads your muscles. As each circuit is repeated twice, this allows you to find the right weight or variation for yourself more quickly. If the exercise is too easy the first time, just complete it and add more weight or difficulty the second time.

Circuits should take 20-45 minutes to complete based on the intensity of your workout.

At the start, I suggest you take it more slowly. Make sure you get the technique right for all of these exercises, especially the more advanced ones. Use a light weight or an easy variation until you get the form right. If you injure yourself, your progress will drop off as you recover, and you don’t want that!

Finally, you will perform workout circuits on Mondays, Wednesdays, and Fridays. On 3 other days of the week, you need to do 30-minute cardio sessions. These can be any cardio you like, and fit to your ability. Walking, running, cycling, rowing, swimming. Whatever suits you, as long as you get in 30 minutes, 3 times a week!

So that’s that, let’s start off your workout program!

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Plank

1. Start on your hands and knees and place your forearms on the floor, with your elbows directly under your shoulders.
2. Raise your torso off the ground, having that balls of your feet touching the ground as shown.
3. Brace your core and squeeze your glutes, whilst keeping your back in a neutral position without any curvature. Your hips should be level with your shoulders.
4. Hold for as long as you can! Try to extend this time to improve your core strength.

Plank Glute Kickback

To mix in some glute exercises with your abs, as well as upping the difficulty, try some glute kickbacks.
1. Whilst in a standard plank position, tense your glutes one at a time, raising your leg slowly and holding for 2-3 seconds at the top.
2. As you’re resting on one less limb, the plank will become more difficult to hold
also.
3. Repeating once with each leg is one rep for this exercise.

Variation: Adding a resistance band between your ankles will make this more difficult.

Crunches

The crunch is a great base ab exercise.
1. Lie flat on your back.
2. Place your hands at the side of your head or flat beside you. Don’t pull on your head or neck.
3. Tense your abs to bring your torso off the floor, whilst at the same time using your abs to raise your legs into the air to complete the crunch.
4. Hold for 2-3 seconds before returning to a flat initial position. One crunch is one rep.

Variation: Hold a weight behind your head, and/or a dumbbell between your feet
to add resistance to the exercise.

Tricep Dips

Tricep dips are an excellent way to workout your triceps with little to no equipment.
1. Find a platform, chair, bench, etc. and stand with your back to it.
2. Place your palms on the platform, slightly closer than shoulder width. Have your fingers over the edge of the platform to make gripping it easier.
3. Extend your legs in front of you whilst keeping your hips close to the platform.
4. Lower your body slowly until your elbows are at 90 degrees.
5. Tense your triceps, slowly straightening your arms to lift your body back up.
This is one rep.

Variation: Placing your heels on another bench or platform will make the exercise more difficult. You can also often find parallel bars to do tricep dips in a gym with your legs hanging. Weights can be threaded through a powerlifting belt to add extra resistance.

Bent Over Lateral Raises

These lateral raises are a great way to hit your glutes in a very different way, helping to shape your booty!
1. Start on your hands and knees. Hands directly beneath your shoulders.
2. Place one of your legs straight out your side as show. Correct your balance with your other knee.
3. Tense your glute, raising that leg out until it is straight out to your side. Hold for 2-3 seconds.
4. Slowly lower it back down. This is one rep.
5. Repeat with the other leg.

Forward Lunge With Twist

Twisting with your lunges is a great way to hit your obliques, giving your great leg workout an added abs component.
1. Placing your hands at the side of your head, lunge down in a standard forward lunge.
2. As you lunge, also engage your obliques to turn your torso to one side. Squeezing them for 2-3 seconds at the bottom of your lunge. This is one rep.
3. Repeat on the other side.

Variation: Hold a medicine ball or dumbbell between your two hands to add resistance to the twist.

Bodyweight Squats

Squats are a key exercise for working your whole body, so getting the basics right is important for developing those curves!
1. Stand with your feet hip-width apart, or slightly wider, with your toes slightly pointing outwards. Make sure your spine is in a straight, neutral position. Make sure your weight is through your heels.
2. Squeeze your leg and core muscles as you lower your body downwards, putting your hands out infront of you for balance if needed. Lower yourself until your butt is an inch or two off the ground. Hold for 1-2 seconds.
3. Continue to squeeze your leg and core muscles as you raise yourself up again. This is one rep.

Box Jumps

Box jumps are a more dynamic variation on the jump squat. They’re a great way to add intensity to your workout.
1. Place a bench, box, or other stable, flat surface directly in front of you. This has to be secure enough that it won’t move then you jump onto it. Take one large step back from the platform.
2. Stand with your feet hip-width apart, or slightly wider, with your toes slightly pointing outwards. Make sure your spine is in a straight, neutral position. Make sure your weight is through your heels.
3. Squeeze your leg and core muscles as you lower your body downwards, putting your hands out in front of you for balance if needed. Lower yourself until your butt is just lower than your knees.
4. Explosively squeeze your leg and core muscles, and swing your arms forward propelling yourself forwards and up onto the box. As you land, cushion the landing by squatting down again before standing up.
5. Slowly step off the box one leg at a time. This is one rep.

Mountain Climbers

1. Hold yourself in a high plank position, squeezing your core.
2. Raise your knee towards your elbows without changing your hip height or spine position, bringing your leg forward with it.
3. Fire your leg back into its original position. This is one rep.
4. Repeat rapidly with the other leg.

Opposite Leg and Arm

This is a great variation on the high plank that also engages your legs and arms.
1. Start in a high plank position.
2. Squeeze your core, raising one arm up in front of you, and squeeze your glute to raise your opposite leg up behind you. Hold for 2-3 seconds.
3. Return your leg and arm back down to a high plank position. This is one rep.
4. Repeat on the other side.

Hover Lunge to Glute Raise

This is one of the most difficult combos, and an absolute killer on your legs.
1. Stand on one leg, bending your opposite knee and having that foot out behind your body.
2. Squeeze your core and your quads. Extend your arms downwards as you bend your straight leg. At the same time, extend your opposite leg behind you, keeping your knee bent.
3. Lower down until your knee is an inch or two off the ground and place your hands on the floor for support.
4. Shoot your legs backwards into a high plank position.
5. Tense your glute for the leg you weren’t standing on to do a glute raise, lifting that leg up behind you.
6. Without touching that leg to the ground, bring your knee back in towards the ground. Squeeze your glute for the other leg to complete the squat, raising your body up to a standing position on the leg you started on. This is one rep.
7. Repeat on the other leg.

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Downloadable Version

If you’d like to download this workbook so you can use it on the move, click this button to get access to a PDF file you can download ❤️️

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Looking for the Last Fitness Program You’ll Ever Need?

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For Women of All Body Sizes and Experience Levels

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