Monday: Legs
Upper Body: Complete all of the following exercises, no breaks. Use 10-20 pound dumbbells.
- x15 Push-Ups
- x15 Bent-Over Dumbbell Rows
- x15 Tricep Extensions
- x15 Chest Fly w/ Leg Lift
- x15 Weighted Scissor Crunch
- x15 Fitness Ball Jackknife
- x15 Weighted Starfish Crunch
- x50 Sit-Ups
- x50 Crunches
- x15 Weighted V-Ups
- x25 Weighted Bicycle Crunches
- x25 Weighted Donkey Kicks
- x25 Weighted Back Leg Lifts
Begin on your hands and knees. Lift one of your back legs straight behind you, as far up as you can. Slowly lower it back down, and repeat with the opposite leg (alternating), until the desired amount of reps has been reached. - x25 Weighted Fire Hydrants
- x25 each leg: Weighted Booty Circles
Begin on your hands and knees. Lift one of your back legs straight behind you, as far up as you can. Then move your leg in a circular motion, pointing your toes. Continue until the desired amount of reps has been reached, then slowly lower it back down, and repeat with the opposite leg.
- x25 Weighted Body Surfing
- x25 Weighted Bridges
- x25 Weighted Bridge Walk
Begin in a bridge position. Slowly raise your butt off the ground. Then, "walk" with your feet, moving from side to side. - x25 each leg: Weighted Bridge Leg Extensions
Begin in a bridge position. When you raise your butt off the ground, also raise one leg. Lower it back down slowly, and repeat 25 times for each leg. - x25 Weighted Toe Bridge
Rather than doing a bridge with your feet flat on the ground, do it on your toes. - x25 Weighted Squats
- x15 Weighted Jump Squats
- x25 Weighted Walking Lunges
- x15 Weighted Jump Lunges
- x25 Weighted Side Lunges
- x15 each leg: Weighted Elevated Reverse Lunge
- x25 Stiff-Legged Dumbbell Deadlift
- x15 each leg: Weighted Single-Leg Russian Deadlift
- x15 each leg: Weighted Glute Kickbacks
+ 5 burpees
Cool Down: 3 min jog
Tip: Weight training is essential to building muscle mass and strength, but Alana prefers using 10-pound to 20-pound weights to add subtle definition to her arms, core, and legs.
Tuesday: Core
Upper Body: Complete all of the following exercises, no breaks. Use 10-20 pound weights.
- x15 Push-Ups
- x15 Bent-Over Dumbbell Rows
- x15 Tricep Extensions
- x15 Chest Fly w/ Leg Lift
20 Minute HIIT Core Circuit (because Alana loves high intensity workouts!)
- x25 Weighted Bicycle Crunches
- x25 Kettlebell Russian Twists
- x25 Weighted Oblique Mountain Climbers
- x25 Twist Crunches
- x15 Weighted V-Ups
- 1 Minute Fast Cardio (e.g., treadmill, jumping rope, stairs, skipping, etc.)
Total Core Workout
- Sit-Ups: 2x25
- Crunches: 2x25
- Twist Crunch: 2x25 (each side)
- Fitness Ball Jackknife: 2x25
- Heel Touches: 2x25
- Reverse Crunch: 2x25
- Kettlebell Russian Twists: 2x25
- Weighted Bicycle Crunch: x60
- Plank: 1 min
- Side Plank: 1 min (each side)
- Side Bends: x25
Complete all of the following exercises, no breaks. Alternate legs with each exercise this is possible, unless listed otherwise. Optional weights are shown next to each exercise if you want to increase the difficulty.
- 2x25 Weighted Donkey Kicks
- 2x25 Weighted Back Leg Lifts
- 2x25 Weighted Fire Hydrants
- 2x25 Weighted Booty Circles
Cool Down: 1 min stairs
Wednesday: Legs
Upper Body: Complete all of the following exercises, no breaks. Use 10-20 pound dumbbells.
- x15 Push-Ups
- x15 Bent-Over Dumbbell Rows
- x15 Tricep Extensions
- x15 Chest Fly w/ Leg Lift
20 Minute HIIT Core Circuit
- x25 Weighted Bicycle Crunches
- x25 Kettlebell Russian Twists
- x25 Weighted Oblique Mountain Climbers
- x25 Twist Crunches
- x15 Weighted V-Ups
- 1 Minute Fast Cardio (e.g., treadmill, jumping rope, stairs, skipping, etc.)
After you have finished the circuit: Side Plank (1 min each side)
Lower Body: Complete all of the following exercises, no breaks. Alternate legs with each exercise this is possible, unless listed otherwise.
- x25 Weighted Donkey Kicks
- x25 Weighted Back Leg Lifts
- x25 Weighted Fire Hydrants
- x25 each leg: Weighted Booty Circles
- x25 Weighted Body Surfing
- x25 Weighted Bridges
- x25 Weighted Bridge Walk
- x25 each leg: Weighted Bridge Leg Extensions
- x25 Weighted Toe Bridge
- x25 Weighted Squats
- x15 Weighted Jump Squats
- x25 Weighted Walking Lunges
- x15 Weighted Jump Lunges
- x25 Weighted Side Lunges
- x15 each leg: Weighted Elevated Reverse Lunge
- x25 Stiff-Legged Dumbbell Deadlift
- x15 each leg: Weighted Single-Leg Russian Deadlift
- x15 each leg: Weighted Glute Kickbacks
+20 burpees
Cool Down: 3 min jog
Thursday: Core
Upper Body: Complete all of the following exercises, no breaks. Use 10-20 pound dumbbells.
- x15 Push-Ups
- x15 Bent-Over Dumbbell Rows
- x15 Tricep Extensions
- x15 Chest Fly w/ Leg Lift
20 Minute HIIT Core Circuit
- x25 Weighted Bicycle Crunches
- x25 Kettlebell Russian Twists
- x25 Weighted Oblique Mountain Climbers
- x25 Twist Crunches
- x15 Weighted V-Ups
- 1 Minute Fast Cardio (e.g., treadmill, jumping rope, stairs, skipping, etc.)
Total Core Workout
- Sit-Ups: 2x25
- Crunches: 2x25
- Twist Crunch: 2x25 (each side)
- Fitness Ball Jackknife: 2x25
- Heel Touches: 2x25
- Reverse Crunch: 2x25
- Russian Twists: 2x25
- Bicycle Crunch: x60
- Plank: 1 min
- Side Plank: 1 min (each side)
- Side Bends: x25
Complete all of the following exercises, no breaks. Alternate legs with each exercise this is possible, unless listed otherwise.
- x25 Body Surfing
- x25 Weighted
- x25 Weighted Bridge Walk
- x25 each leg: Weighted Bridge Leg Extensions
- x25 Toe Bridge
Cool Down: 1 min stairs
Friday: Legs
Upper Body: Complete all of the following exercises, no breaks. Use 10-20 pound dumbbells.
- x15 Push-Ups
- x15 Bent-Over Dumbbell Rows
- x15 Tricep Extensions
- x15 Chest Fly w/ Leg Lift
20 Minute HIIT Core Circuit
- x25 Weighted Bicycle Crunches
- x25 Kettlebell Russian Twists
- x25 Weighted Oblique Mountain Climbers
- x25 Twist Crunches
- x15 Weighted V-Ups
- 1 Minute Fast Cardio (e.g., treadmill, jumping rope, stairs, skipping, etc.)
After you have finished the circuit: Side Plank (1 min each side)
Lower Body: Complete all of the following exercises, no breaks. Alternate legs with each exercise this is possible, unless listed otherwise.
- x25 Weighted Donkey Kicks
- x25 Weighted Back Leg Lifts
- x25 Weighted Fire Hydrants
- x25 each leg: Weighted Booty Circles
- x25 Weighted Body Surfing
- x25 Weighted Bridges
- x25 Weighted Bridge Walk
- x25 each leg: Weighted Bridge Leg Extensions
- x25 Weighted Toe Bridge
- x25 Weighted Squats
- x15 Weighted Jump Squats
- x25 Weighted Walking Lunges
- x15 Weighted Jump Lunges
- x25 Weighted Side Lunges
- x15 each leg: Weighted Elevated Reverse Lunge
- x25 Stiff-Legged Dumbbell Deadlift
- x15 each leg: Weighted Single-Leg Russian Deadlift
- x15 each leg: Weighted Glute Kickbacks
+20 burpees
Cool Down: 3 min jog
Saturday: Full Body
Full Body Surfing Circuit
Equipment: Fitness Ball
Harder: Weights
1 min each:
- Bridge Roll Out
- Shoulder Rear Flys
- Push-Up to Spinal Twist (alternating sides)
- Pike
- Surfer's Burpee (alternating sides)
- Windshield Wiper (alternating sides)
- Forearm Plank Rotation
- Weighted Oblique Mountain Climbers
- Weighted V-Ups
- x25 Weighted Squats
- x15 Weighted Jump Squats
- x25 Weighted Walking Lunges
- x15 Weighted Jump Lunges
- x25 Weighted Side Lunges
- x15 each leg: Weighted Single-Leg Russian Deadlift
- x15 each leg: Weighted Glute Kickbacks
Sunday: Rest Day & Clean Eating Tips
As far as clean eating goes, always pick water over soda when it's possible and stay away from sweets and sugary treats. There are always other, healthier options when it comes to food. Here are some of my favorite, healthy snacks:
- Quaker Oats 'Chewy' Bars (90-100 calories)
- Quest Bars
- Grapes
- Clementines
- Raisins
- Yogurt
- Banana
- Apple Slices with Skim Milk
- Quaker Instant Oatmeal
- Uncle Ben's Ready Rice
- 1 Tbsp Peanuts & 2 Tbsp Dried Cranberries (eg., Craisins)
- 1/2 Cup Frozen Yogurt (*Doesn't contain as many calories as ice cream)
- Chocolate Milk -- 1 Cup Nonfat Milk + 1 Tbsp Hershey's Lite Chocolate Syrup
- Dannon Light & Fit Protein Shake
Alana is also a vegan, but that doesn't mean you have to be, too! You can just have some vegan meals whenever you feel like it, as I mentioned in my How to Look like Alana Blanchard (Pt. 4: Body) guide. You can also follow the "Vegan Until 5 p.m." plan. It basically means don't eat any meat product until dinner. This way you won't have to completely remove meat from your life.
You're on your way to Alana's fit body! Please leave some feedback in the comments below. Thank you.