STRONG TRAINING GUIDE
Index P ro d u c t D i s c l a i m e r . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 A b o u t u s = M e e t Pa o l a . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Our Purpose ................................................ 6 I ro n D i va P h i l o s o p hy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 S te p s fo r S u c c e s s . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 P re - exe rc i s e S c re e n i n g To o l . . . . . . . . . . . . . . . . . . . . . 9 L i fe s t y l e a n d P hys i c a l G o a l s . . . . . . . . . . . . . . . . . . . . 1 0 Our Community ........................................... 12 H ow to ta ke yo u r p i c t u re s . . . . . . . . . . . . . . . . . . . . . . . . 1 3 Yo u r a re w h a t yo u e a t . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 4 I m p l e m e n t yo u r t ra i n i n g p l a n . . . . . . . . . . . . . . . . . . 1 6 W h a t w i l l yo u f i n d . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 7 W h a t re s u l t s w i l l yo u g e t . . . . . . . . . . . . . . . . . . . . . . . . . . 1 8 H ow to re a d t h i s g u i d e . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 0 FREE 7 day challenge ................................ 21 P re wo r ko u t . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 2 W h a t yo u ’ l l n e e d . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 7 B a s i c P l a n we e k by we e k . . . . . . . . . . . . . . . . . . . . . . . . . . 2 8 Pe r fo r m a n c e & F i t n e s s Te s t . . . . . . . . . . . . . . . . . . . . . . 2 9 Calendar ....................................................... 30 Tra i n i n g S ta r t . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 2 Wa r m u p & S t re tc h i n g . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 96 B a s i c G u i d e Wa r m U p . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 97 B a s i c G u i d e S t re tc h i n g . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 0 0 Pe rs o n a l G o a l Ac h i eve m e n t . . . . . . . . . . . . . . . . . . . . . . 1 0 6 B e fo re a n d A f te r P i c t u re s . . . . . . . . . . . . . . . . . . . . . . . . . 1 07 F i n a l Pe r fo r m a n c e & F i t n e s s Te s t . . . . . . . . . . . 1 0 8 M y f i n a l p hy s i c a l re s u l t s . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 0 9
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PRODUCT DISCLAIMER NOT FOR RESALE! This guide is published by Iron Divas. All rights reserved. No part of this guide may be reproduced in any manner whatsoever without written permission from the publisher, except if given written permission by its owners.
COPYRIGHT Some material in this electronic file is subject to copyright vested in Iron Divas, Australia and other parties. You may download, display, print and reproduce this material in an unaltered form only for personal, non-commercial use associated with individual needs. The copyright owners of this material have the right to be recognised as the author of the material and the right to have their material remain unaltered. No material provided in this electronic file may be dealt with in any other way without first obtaining the permission of the copyright owner of those materials. Apart from any use as permitted here or under the Copyright Act 1968 (Cth), all other rights are reserved. All digital products, eBooks, PDF downloads, videos, resource material, videos and online content are subject to copyright performer and moral rights protection. Each digital product, eBook, PDF download and online content sold is licensed to a single user only. Customers are not allowed to copy, distribute, share and/or transfer the product/s (and/or their associated username/passwords) they purchased to any third party or person. Fines of up to $10,000 or imprisonment may apply to person/s found to be infringing our copyright (refer to Part 5 Division 5 of the Copyright Act 1968 (Cth). In some cases, Iron Divas, may encrypt, force password and/or stamp license details (including customer name, address, etc.) on its digital products to ensure additional safety. Digital Rights Management software or processes may also be used to track the use and distribution of content to protect our rights. Š2016 Iron Divas
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My Story
about us
my name Hey my Diva friend, am an is Paola Ayala and I I’m a current student of Bachelor of Nutrition and Dietetics. I have competed at international levels in the field of athletics, competing in heptathlon, I was very fortunate to win several podiums. I have competed from the young age of 7, this is the reason why I have trained in high performance most of my life and I love doing what I do. After graduating from high school, I participated in an International Miss World Pageant. The competition has tracks like beauty with a purpose, talent, sports, etc. I decided to work on that basis, following the rules, so I always did my workouts and I won 5th place out of 190 women competing in sports. It has been one of the most proud moments in my life.
“The goal of Miss World, is to find a comprehensive woman who likes to help others and can develop in any life situation”. I’m a normal day to day girl who also works in television, guiding others through Personal Training and functional workouts. The program allows me to have direct contact with many women from different walks of life; who ask me: “what can I do to look better and feel good about myself?”.
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about us
Looking for the proper answer is how I found Iron Divas’ mission statement:
to possitively change a normal day to day girl’s life, by providing a unique daily fitness and nutritional experience one girl at a time So I decided to start and try the program, and you know what? I love it, I am in my best moment of my life! I am a proud Latina, with a humble heart that prefers to give before I receive. I loved the project so much that I decided to join the Iron Divas team to share the message to all of you. So, even if we do not know each other yet, I believe in your goals, your dreams and what you have inside, Iron Divas will not fail you. I am convinced that this guide will be a beginning of something GREAT. I try to express how beautiful life can be with the wonderful wish of fitness within your heart, the incredible benefits that being healthy has in the short, medium and long term. My passion for helping others and giving more than receiving has been an example for my students and my followers in social networks. I firmly believe that no matter how difficult the challenge is, if we are disciplined, we have a purpose, a goal and a strong why women around the world can achieve anything in life, as long as they work for it. God has blessed me with a gift, so I do what I love, and I love what life gives me back in return. This project is for all those Iron women out there.
Pao XOXO
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Our purpose The challenge of body transformation with Iron Divas has various purposes: BURN FAT HAVE REAL POSITIVE RESULTS RESULTS IN THE FIRST FEW WEEKS ACCESS TO COACHES IN SOCIAL NETWORKS EXERCISE WHEREVER YOU WANT SOLID STRUCTURE AND EASY TO UNDERSTAND MOTIVATION THROUGH OUR BLOG FOLLOW-UP AND COMMITMENT DO IT WITH A FRIEND 6 This E-Book is property of Iron Divasâ„¢ Australia
LET’S BEGIN Iron Divas’ main purpose is to unite women within each community, as young as 18 years of age, to support and guide them to create a greater impact on the lives of others. I’m here to help you and take your results to the next level! As a Personal Trainer, I understand the importance of achieving and maintaining a Level-10 body and what better way to set the example than to start with your own 8-week body transformation challenge, which will give you the opportunity to achieve what many women desire, right in the privacy of your own home or in the local community park. Iron Divas does not focus on a specific body size, weight or appearance.
OUR PHILOSOPHY TO ACHIEVE YOUR LEVEL-10 IN IRON DIVAS IS:
20% EXERCISE 80% NUTRITION 100% ATTITUDE
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let’s do this... Throughout this guide you will receive plenty of information that will help you achieve your own personal goals. Are you ready to take your results to the next level? Let’s do this! Before you begin, I suggest you tell your best friend to join Iron Divas plan at www.irondivas.com and download this same plan. It is always more fun to do this with someone and achieve results together in a team than by yourself.
Steps for Succes
1 2 3 4 5
PRINT YOUR IRON DIVAS GUIDE WRITE DOWN YOUR PERSONAL GOALS FOR THE NEXT 8 WEEKS TAKE YOUR BEFORE PHOTO (Follow this guide on how to take photos Pag. 13)
PREPARE YOUR NUTRITION WITH YOUR EXERCISE (take advantage of our nutritional plan SABOR)
PLAN AND START
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adult pre-exercise screening tool This screening tool does not provide advice on a particular manner, nor does it substitute for advice from an appropriately qualified medical professional. In order to execute this training guide it’s necessary that you sincerely answer the following questionaire
Please answer YES or NO to the following questions.
1
Has your doctor ever told you that you have a heart condition or have you ever suffered a stroke?
YES
NO
2
Do you ever experience unexplained pains in your chest at rest or during physical activity/exercise?
YES
NO
3
Do you ever feel faint or have spells of dizziness during physical activity/exercise that causes you to lose balance?
YES
NO
4
Have you had an asthma attack requiring immediate medical attention at any time over the last 12 months?
YES
NO
5
If you have diabetes (type I or type II) have you had trouble controlling your blood glucose in the last 3 months?
YES
NO
6
Do you have any diagnosed muscle, bone or joint problem that you have been told could be made worse by participating in physical activity/exercise?
YES
NO
7
Do you have any other medical condition(s) that may make it dangerous for you to participate in physical activity/exercise?
YES
NO
IF YOU ANSWERED ‘YES’
to any of the 7 questions, please seek guidance from your GP or appropriate allied health professional prior to undertaking physical activity/ exercise on this guide.
IF YOU ANSWERED ‘NO’
to all of the 7 questions, and you have no other concerns about your health, you may proceed to undertake moderate intensity physical activity/ exercise on this guide.
write down your goals Think about why you want to challenge yourself. Not only WHAT YOU WANT, but also WHY. Why would losing 5kg change your life and the life of your family? Why gain energy and dynamic health will have an impact on your daily life? Why is it important for you to convert fat into lean muscle? Your lifestyle goal is related to how you want to FEEL, how you want your new health status to impact your lifestyle and possibly others around you. Your physical goal is related to your physical transformation, such as weight loss, loss of body fat, muscle gain, etc
LIFESTYLE GOAL What would make you feel good, fulfilled and happy, how would your perfect days be, what would you change in your life if you felt strong and healthy
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physical goal Knowing your physical goals will keep you motivated. You will be able to compare the before and after body transformation. It’s also important what day you started in order to know how close you are to your goal and keep commited with your training week after week. I started my iron divas training on:
............. /............. /20.......
my body and measurements ............cm/ft Take your measurements with a tape measure, ideally before having anything to eat. ...........KG/LBS Weigh yourself always with the least clothes possible and at the same time of .........CM/plg the day, this will help you have a more exact weight to follow up. ............CM/plg GOALS FOR MY BODY HEIGHT
WEIGHT
WA I S T
THIGH
Everyone has a different body type and size. This means that your goals will be unique. Having written set goals defined will help you keep focused. From getting into your favourite skinny jeans, to improving your abs or muscle mass. You decide your own personal goals.
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Remember to use this guide’s resources and also be active in our Social Media to get extra motivation and tips, as well as our Blog.
IMPORTANT: OUR SOCIAL MEDIA IS THE KEY TO KEEP ALIVE YOUR GOALS AND THE IRON DIVAS’ COMMUNITY
FOLLOW US
@IRONDIVASREAL @IRONDIVAS_REAL
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take a selfie
HOW TO TAKE YOUR BEFORE AND AFTER PICS A great way to track your progress with your Iron Divas TONING program is to take your before and after photos. As much as you can hate the idea of taking a picture, the differences you see can motivate you to achieve even greater goals, whether for weight loss, toning or physical changes. And these “before” photos can be a great wake-up call!
Stay motivated and upload your training photos, food and lifestyle changes during this process to FACEBOOK or INSTAGRAM. Inspire others and be inspired by the community. Take your before picture prior to starting Don’t delete any of the pics, so that you can see the real progress Set a reminder on your phone/ calendar every 2-4 weeks to take a new pic Make sure your pics are taken on the same setting. Same mirror, same time, same clothing, same lighting Make sure your pics are full body and always take a front and side pic Use our hashtags:
#IronDivasChallenge #soyunadiva #IronDivasGoals #IronDivas #IronDivas7daytrial
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you are what you eat This training plan is only 20% of what your body needs. As your Health Coach, I will focus on all aspects of life to achieve the desired level-10.
The other 80% is what we eat !!! When I was younger and competed at an International level in Heptathlon, I could enjoy eating what I wanted, because I knew I would burn it during a training session. However, every woman’s body undergoes dramatic changes as we age. I am a proud Latina, so I love my food, but there is no training that burns all the food that one eats in a disorderly way. We are what we eat, so self-control and self-awareness are important.
What this means is that no matter how strong your training is, if you have a poor diet, it puts your results at risk!
Visit www.irondivas.com and learn more about the SABOR nutritional guide than Iron Divas has prepared for you.
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HOW TO IMPLEMENT YOUR
TRAINING PLAN This guide is designed for women over 18 who want to feel great in the clothes in their walk-in closet, confident and possitive as well. There are no two bodies that are the same! We want you to have a kick ass body, a body that enhances your best version, a more attractive version, and make you feel more confident about yourself. This program has been designed to adapt your body to a diet and training regime that improves your health and gives you well being. At the same time, it is designed to achieve this through exercises and different combinations of them, and in doing so you will get:
Burn calories Improve your musculature or “muscle tone” Improve your well-being
You should know that nothing that you do in life will give you results if you do not put your mind and will to work, a positive mental state coupled with a mind that thinks about the outcome are key to achieving it. We recommend visualize the body you want to have daily, focus on your mind before starting each routine, look for motivation, there are many images online that can help you stay motivated.
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WHAT WILL YOU FIND INSIDE THIS E-BOOK? 8 weeks of training including: resistance, cardio, plyometric, HIIT, Tabata, training circuit, warm up and stretching. An extensive explanation of how to perform the exercises, the rhythm of execution and their sequence. It will explain principles of training, which will help you know more about the field of fitness, so that you not only look good but also to work the mind.
A timetable for all day-to-day training and follow-up.
Tracking sheet. Measuring format. Recommended equipment.
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WHAT RESULTS WILL YOU GET? You will not achieve a beautiful body just by reading this guide, one must earn everything in life and to win BIG you must put everything you have inside you, no one achieves huge results without a little effort, in life and in fitness, The more effort you put in, the more results you will have, remember that you will only get what you put into it, no less and no more. To achieve your goals you may have to change certain habits, move away from certain daily routines, change your schedule, etc.
workout
What will you do in the next few weeks? You will learn to do specific exercises to improve specific parts of your body Perform cardio exercises that will help you burn more calories while improving your “muscle tone” Perform circuits or exercise supersets that will force you to perform sequences of up to two or three exercises to complete a set
HIIT routines, this type of training is performed at high intensity intervals and is one of the most effective ways to improve resistance and to burn more fat
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share
Ke e p yo u r m o t i va t i o n , m a ke a v i d e o of 2 0 s e c o n d s a n d s h a re i t i n s o c i a l m e d i a .
Use our hashtags:
#Irondivas7DayTrial #SoyUnaDiva #IronDivasReal
D O I T F O R YO U, N OT F O R T H E L I K E S
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How to read this guide Before beginning, familiarize yourself with this guide and make sure to have the equipment necessary to execute it. If you don’t have them at home substitute them for something similar in weight or size.
training week
day of the week
type of training
minutes you will be Active
length of each circuit & how many repetitions always warm up before begining
number of repetitions of each exercise each exercise is numbered. Follow it in that order
reminder of time in your stopwatch
rest time between sets
always remember to cool down and stretch This E-Book is property of Iron Divas™ Australia
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Begin your challenge Before you begin this guide you can start with our FREE 7 day challenge that you can find in our website:
w w w. i ro n d i va s .co m You only have to subscribe giving us your email and in only 48 hrs you’ll get it in your inbox. Share this with a friend and challege her to do it together.
SO F I A
C OAC H :
l
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PW — FITNESS GUIDE — STRONG — 2W
PREworkout PW —
P re p a re yo u r b o d y two we e ks p r i o r — 2W
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PW — FITNESS GUIDE — STRONG — 2W
Preworkout
How does the 2 week Pre-workout work?
1 2 3 4 5 6 7
If you are a person who is just getting active or has not exercised for a while, do less of the recommended sets. For example if it reads 1-3 to sets, only do 1-2 sets the first week, then increase during week 2
IMPRIME TU GUIA DE IRON DIVAS
Switch between Workout A and Workout B, resting one day a week
On your rest days, keep active with light exercises, walking, swimming, cycling or yoga
For each circuit, make a set of each exercise before moving on to the next one, rest the time indicated and repeat again until all the sets are made
Before each session make sure to warm up. Please refer to page 97 everytime
After each session make sure you cool down your body and stretch
Take your protein recovery formula immediately after or within 30 minutes after finishing your workout.
P W — PA G E 2 3 — 2 W
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PW — FITNESS GUIDE — STRONG — 2W
Preworkout 1
warmup
5-8 min. pag. 97
A
2
circuit
7 min. ► COMPLETE x 1-3 sets
1
Body weight lunges x 20 ► 10 per side
2
Push up on knees x 20
3
Hip raise x 20
4
Squat with arm extension x 20
3 rest
1 min. between sets ► REPEAT
4 STRETCHING P W — PA G E 2 4 — 2 W
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5-8 min. pag 100
PW — FITNESS GUIDE — STRONG — 2W
Preworkout 1
warmup
5-8 min. pag. 97
B
2 circuit
7 min. ► COMPLETE x 1-3 sets
1
Side leg raise ► 10 per side
2
Superman ► Hold 30 seg.
3
Jumping lunges x 20
4
Side plank with arm raise hold ► Hold 1 min. (change sides on 2nd round)
3 rest
1 min. between sets ► REPEAT
4 STRETCHING P W — PA G E 2 5 — 2 W
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5-8 min. pag. 100
What you’ll need
THESE 8 WEEKS
prepare your guide
sport shoes
your favorite tunes
yoga mat
bar 10 lbs
dumbells 2 - 3 lbs
bench
fresh water
chair
— FITNESS GUIDE — STRONG —
Basic Plan
8 weeks
Week after Week 1 week 2 week 3 week 4 week
5 week
6 week
7 week
8 week
Learn basic exercises, begin conditioning of your body and heart muscles Basic exercises, conditioning of body and heart muscles to workouts, increasing intensity Increased intensity in training, improved performance of training exercises Muscle group training and begining of trainingby circuits or supersets Focus on upper and lower body muscle groups. HIIT exercises are included to improve cardiovascular fitness and fat burning with an emphasis on improving tone of the abdominal muscles We’ll maintain the focus on upper and lower body muscle groups. HIIT exercises become more intensive to improve cardiovascular fitness and fat burning Trainings by muscle groups of the upper and lower train. Routines of multi-joint exercises that involve the whole body to increase fat burning and strength. HIIT exercises to improve cardiovascular fitness and fat burning. Exercising to improve balance using your abs Focus on the upper and lower body. Multi-joint exercise routine that involve complete body workout, to increase strength. HIIT exercises to improve cardiovascular fitness and fat burning. Focus on abs
— PA G E 2 8 —
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performance — FITNE SS GUIDE — STRONG — fitness tes
Performance & fitness test Knowing exactly the level of fitness your body is at, will help you measure your physical results. This fit test is your first step into finding out. Also at the end of the 8 weeks, we suggest you do the same test and find out how well your fitness level has improved. This will motivate you to continue with this lifestyle and to keep taking care of your body in an active, healthy manner. Do this test and find out your results! Begin warming up (refer to page 97) then prepare your stopwatch. Do as many repetitions as possible in 1 minute. Rest 15 sec and continue onto the next exercise. In total you will do 6 min of active exercise. Jot down your results on this table and remember to rest or stop if you need to.
1
warm up
EXERCISE
1
Jumping Jacks
2
Frog Jumps
3
Jumping Lunges
4
Mountain Climbers
5
Burpees
6 3
5 - 8 min. page 97
2
test
4
cool down
1 min. x exercise
WEEK 1
WEEK 3
WEEK 6
Plank knee to elbow
rest
rest when you need it
p e r f o r m a n c e — PA G E 2 9 — f i t n e s s t e s t
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5 to 8 min. ► page 100
b a s i c — F I T N E S S G U I D E — S T RO N G — t ra i n i n g
Pre-entreno WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
WEEK 1
Conditioning Phase 1
REST
Conditioning Phase 1
WALK/RUN (25 min)
REST
Conditioning Phase 1
STRETCHING/ YOGA
WEEK 2
Conditioning Phase 2
REST
Conditioning Phase 2
WALK/RUN (25 min)
REST
Conditioning Phase 2
STRETCHING/ YOGA
WEEK 3
Conditioning Phase 3
REST
Conditioning Phase 3
WALK/RUN (25 min)
REST
Conditioning Phase 3
STRETCHING/YOGA
WEEK 4
Conditioning Phase 4
REST
Conditioning Phase 4
WALK/RUN (25 min)
REST
Conditioning Phase 4
STRETCHING/ YOGA
WEEK 5
Upper Body 1
REST
Lower Body 1
Hiit + Abs 1
REST
Upper Body 1
REST
Lower Body 1
Hiit + Abs 1
REST
Lower Body 2
Hiit + Abs 2
REST
Workout 1
Hiit + Abs 1
Hiit + Abs 2
Upper Body 1
STRETCHING/ YOGA
REST
Lower Body 1
Hiit + Abs 1
Hiit + Abs 2
Total Body Workout 1
STRETCHING/ YOGA
WEEK 7
TUESDAY
Upper Body 1
WEEK 8
MONDAY
WEEK 6
Basic Training Plan
Total Body Workout 1
b a s i c — PA G E 3 0 — t r a i n i n g
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Upper Body 2
SUNDAY
Hiit + Abs 1
start
WEEK 1
It’s time to see your progress of these past two weeks of pre-training period. Take a picture before beginning your 8-week Basic training. This way you’ll be noticing the obvious, and sometimes not so obvious, changes in your body. Refer to page 13 on how to take your picture. We want to know your results. Share with us your progress: #IronDivasChallenge #soyunadiva #IronDivasGoals #IronDivas
You should check back on your physical goals table and also do the Fitness Test again. Tell your girlfriends how you feel! This E-Book is property of Iron Divas™ Australia
1 WEEK
1
MONDAY - conditioning Phase 1 3x8min
circuits
warm up
active diva
28min
2
5-8 min. page 97
5-8min
8 min. ► complete 3 sets
1
Steps x 40 ► 20 per leg
3
Body Lunges x 10 ► 5 per leg
4
Biceps Curls x 25
5
Shoulder Press x 15
6
Standing Tricep Extension x 15
3
2
circuit
stretching
Body Squats x 10
Continue repeating the exercises until you reach 8 min.
rest
2 min. between sets ► REPEAT
4
STRETCHING
W E E K 1 — PA G E 3 2 — W E E K 1
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5 to 8 min. ► page 100
1 week TUESDAY
recovery We encourage you to stretch your muscles and if possible, engage in light exercise like swimming
W E E K 1 — PA G E 3 3 — W E E K 1
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1 WEEK
1
WEDNESDAY - conditioning Phase 1 3x8min
circuits
warm up
active diva
28min
2
5-8 min. page 97
5-8min
8 min. ► complete 3 sets
1
Steps x 40 ► 20 per leg
3
Body Lunges x 10 ► 5 per leg
4
Biceps Curls x 25
5
Shoulder Press x 15
6
Standing Tricep Extension x 15
3
2
circuit
stretching
Body Squats x 10
Continue repeating the exercises until you reach 8 min.
rest
2 min. between sets ► REPEAT
4
STRETCHING
W E E K 1 — PA G E 3 4 — W E E K 1
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5 to 8 min. ► page 100
1 week THURSDAY
WALK / JOG We encourage you to keep your body moving. Walk or Jog in a park or around your house
WARM UP
5-8min
ACTIVE DIVA
25min
STRETCHING
W E E K 1 — PA G E 3 5 — W E E K 1
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5-8min
1 week FRIDAY
RECOVERY We encourage you to stretch your muscles and if possible, engage in light exercise like swimming
W E E K 1 — PA G E 3 6 — W E E K 1
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1 WEEK
1
SATURDAY - conditioning Phase 1 3x8min
circuits
warm up
active diva
28min
2
5-8 min. page 97
5-8min
8 min. ► complete 3 sets
1
Steps x 40 ► 20 per leg
3
Body Lunges x 10 ► 5 per leg
4
Biceps Curls x 25
5
Shoulder Press x 15
6
Standing Tricep Extension x 15
3
2
circuit
stretching
Body Squats x 10
Continue repeating the exercises until you reach 8 min.
rest
2 min. between sets ► REPEAT
4
STRETCHING
W E E K 1 — PA G E 3 7 — W E E K 1
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5 to 8 min. ► page 100
1 week SUNDAY
yoga / stretching We encourage you to stretch your muscles and if possible engage in some light exercise like Swimming or Yoga
W E E K 1 — PA G E 3 8 — W E E K 1
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2 WEEK
1
MONDAY - conditioning phase 2 3x8min
circuits
warm up
active diva
28min
2
5-8 min. page 97
2
circuit
stretching
5-8min
8 min. ► complete 3 sets
1
Squat and knee up x 30 ► 15 per leg
3
Biceps Curl x 25
4
Squat and shoulder press x 15
5
Standing tricep extension x 15
6
Standing high knee to opposite elbow x 10
Body Squats x 25
Continue repeating the exercises until you reach 8 min.
3
rest
2 min. between sets ► REPEAT
4
STRETCHING
W E E K 2 — PA G E 4 0 — W E E K 2
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5 to 8 min. ► page 100
2 week TUESDAY
recovery We encourage you to stretch your muscles and if possible, engage in light exercise like swimming
W E E K 2 — PA G E 4 1 — W E E K 2
This E-Book is property of Iron Divas™ Australia
2 WEEK
1
WEDNESDAY - conditioning phase 2 3x8min
circuits
warm up
active diva
28min
2
5-8 min. page 97
2
circuit
stretching
5-8min
8 min. ► complete 3 sets
1
Squat and knee up x 30 ► 15 per leg
3
Biceps Curl x 25
4
Squat and shoulder press x 15
5
Standing tricep extension x 15
6
Standing high knee to opposite elbow x 10
Body Squats x 25
Continue repeating the exercises until you reach 8 min.
3
rest
2 min. between sets ► REPEAT
4
STRETCHING
W E E K 2 — PA G E 4 2 — W E E K 2
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5 to 8 min. ► page 100
2 week THURSDAY
WALK / JOG We encourage you to keep your body moving. Walk or Jog in a park or around your house
WARM UP
5-8min
ACTIVE DIVA
25min
STRETCHING
W E E K 2 — PA G E 4 3 — W E E K 2
This E-Book is property of Iron Divas™ Australia
5-8min
2 week FRIDAY
recovery We encourage you to stretch your muscles and if possible, engage in light exercise like swimming
W E E K 2 — PA G E 4 4 — W E E K 2
This E-Book is property of Iron Divas™ Australia
2 WEEK
1
SATURDAY - conditioning phase 2 3x8min
circuits
warm up
active diva
28min
2
5-8 min. page 97
2
circuit
stretching
5-8min
8 min. ► complete 3 sets
1
Squat and knee up x 30 ► 15 per leg
3
Biceps Curl x 25
4
Squat and shoulder press x 15
5
Standing tricep extension x 15
6
Standing high knee to opposite elbow x 10
Body Squats x 25
Continue repeating the exercises until you reach 8 min.
3
rest
2 min. between sets ► REPEAT
4
STRETCHING
W E E K 2 — PA G E 4 5 — W E E K 2
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5 to 8 min. ► page 100
2 week SUNDAY
yoga / stretching We encourage you to stretch your muscles and if possible engage in some light exercise like Swimming or Yoga
W E E K 2 — PA G E 4 6 — W E E K 2
This E-Book is property of Iron Divas™ Australia
3 WEEK
1
MONDAY - conditioning phase 3 3x8min
circuits
warm up
28min
active diva
2
slow jog 12 min.
2
stretching
circuit
5-8min
8 min. ► complete 3 sets
1
Body Lunge x 15
3
Squat and box punch x 25
4
Squat and shoulder press x 15
5
Tricep Extension x 15
6
Knees push up x 10
Side Lunge x 20
Continue repeating the exercises until you reach 8 min.
3
rest
2 min. between sets ► REPEAT
4
STRETCHING
W E E K 3 — PA G E 4 8 — W E E K 3
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5 to 8 min. ► page 100
3 week TUESDAY
recovery We encourage you to stretch your muscles and if possible, engage in light exercise like swimming
W E E K 3 — PA G E 4 9 — W E E K 3
This E-Book is property of Iron Divas™ Australia
3 WEEK
1
WEDNESDAY - conditioning phase 3 3x8min
circuits
warm up
28min
active diva
2
slow jog 12 min.
2
stretching
circuit
5-8min
8 min. ► complete 3 sets
1
Body Lunge x 15
3
Squat and box punch x 25
4
Squat and shoulder press x 15
5
Tricep Extension x 15
6
Knees push up x 10
Side Lunge x 20
Continue repeating the exercises until you reach 8 min.
3
rest
2 min. between sets ► REPEAT
4
STRETCHING
W E E K 3 — PA G E 5 0 — W E E K 3
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5 to 8 min. ► page 100
3 week THURSDAY
WALK / JOG We encourage you to keep your body moving. Walk or Jog in a park or around your house
WARM UP
5-8min
ACTIVE DIVA
25min
STRETCHING
W E E K 3 — PA G E 5 1 — W E E K 3
This E-Book is property of Iron Divas™ Australia
5-8min
3 week FRIDAY
recovery We encourage you to stretch your muscles and if possible, engage in light exercise like swimming
W E E K 3 — PA G E 5 2 — W E E K 3
This E-Book is property of Iron Divas™ Australia
3 WEEK
1
SATURDAY - conditioning phase 3 3x8min
circuits
warm up
28min
active diva
2
slow jog 12 min.
2
circuit
stretching
5-8min
8 min. ► complete 3 sets
1
Body Lunge x 15
3
Squat and box punch x 25
4
Squat and shoulder press x 15
5
Tricep Extension x 15
6
Knees push up x 10
Side Lunge x 20
Continue repeating the exercises until you reach 8 min.
3
rest
2 min. between sets ► REPEAT
4
STRETCHING
W E E K 3 — PA G E 5 3 — W E E K 3
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5 to 8 min. ► page 100
3 week SUNDAY
yoga / stretching We encourage you to stretch your muscles and if possible engage in some light exercise like Swimming or Yoga
W E E K 3 — PA G E 5 4 — W E E K 3
This E-Book is property of Iron Divas™ Australia
4 WEEK
1
MONDAY - conditioning phase 4 circuits
warm up
3x8min
active diva
28min
2
slow-medium jog 12 min.
1
SUPERSET Wide stand squat and knee x 15
3
Dumbell body lunge & Bicep Arnold press x 15
5
Knees push up x 15
2
4
circuit
stretching
5-8min
8 min. ► complete 3 sets
Lunge x 8 + Shoulder press x 8
SUPERSET Dumbell bent over row x 10 + Tricep kick back x 8
Continue repeating the exercises until you reach 8 min.
3
rest
2 min. between sets ► REPEAT
4
STRETCHING
W E E K 4 — PA G E 5 6 — W E E K 4
This E-Book is property of Iron Divas™ Australia
5 to 8 min. ► page 100
4 week TUESDAY
recovery We encourage you to stretch your muscles and if possible, engage in light exercise like swimming
W E E K 4 — PA G E 5 7 — W E E K 4
This E-Book is property of Iron Divas™ Australia
4 WEEK
1
WEDNESDAY - conditioning phase 4 circuits
warm up
3x8min
active diva
28min
2
slow-medium jog 12 min.
1
SUPERSET Wide stand squat and knee x 15
3
Dumbell body lunge & Bicep Arnold press x 15
5
Knees push up x 15
2
4
circuit
stretching
5-8min
8 min. ► complete 3 sets
Lunge x 8 + Shoulder press x 8
SUPERSET Dumbell bent over row x 10 + Tricep kick back x 8
Continue repeating the exercises until you reach 8 min.
3
rest
2 min. between sets ► REPEAT
4
STRETCHING
W E E K 4 — PA G E 5 8 — W E E K 4
This E-Book is property of Iron Divas™ Australia
5 to 8 min. ► page 100
4 week THURSDAY
WALK / JOG We encourage you to keep your body moving. Walk or Jog in a park or around your house
WARM UP
5-8min
ACTIVE DIVA
25min
STRETCHING
W E E K 4 — PA G E 5 9 — W E E K 4
This E-Book is property of Iron Divas™ Australia
5-8min
4 week TUESDAY
recovery We encourage you to stretch your muscles and if possible, engage in light exercise like swimming
W E E K 4 — PA G E 6 0 — W E E K 4
This E-Book is property of Iron Divas™ Australia
4 WEEK
1
SATURDAY - conditioning phase 4 circuits
warm up
3x8min
active diva
28min
2
slow-medium jog 12 min.
1
SUPERSET Wide stand squat and knee x 15
3
Dumbell body lunge & Bicep Arnold press x 15
5
Knees push up x 15
2
4
circuit
stretching
5-8min
8 min. ► complete 3 sets
Lunge x 8 + Shoulder press x 8
SUPERSET Dumbell bent over row x 10 + Tricep kick back x 8
Continue repeating the exercises until you reach 8 min.
3
rest
2 min. between sets ► REPEAT
4
STRETCHING
W E E K 4 — PA G E 6 1 — W E E K 4
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5 to 8 min. ► page 100
4 week SUNDAY
yoga / stretching We encourage you to stretch your muscles and if possible engage in some light exercise like Swimming or Yoga
W E E K 4 — PA G E 6 2 — W E E K 4
This E-Book is property of Iron Divas™ Australia
track your progress
WEEK 5
Congratulations! It’s time to see your progress of your past 4 weeks of hard work and effort. Take a picture before starting this week. Be critical and honest to yourself, but also enjoy the results on your body. Refer to page 13 as a guide of how to take pictures.
We want to know your results. Share with us your progress: #IronDivasChallenge #soyunadiva #IronDivasGoals #IronDivas
You should check back on your physical goals table and also do the Fitness Test again. Tell your girlfriends how you feel! This E-Book is property of Iron Divas™ Australia
5 WEEK
1
MONDAY - upper body 1 3x8min
circuits
warm up
active diva
28min
2
jog 12 min.
1
Barbell thruster x 12
2
3
Standing biceps curls & Shoulder press x 30
5
TRICEPS kick backs x 20
4
circuit
stretching
5-8min
8 min. ► complete 3 sets
Squat & push press x 12
LAY ON BENCH Dumbell chest press x 25
Continue repeating the exercises until you reach 8 min.
3
rest
2 min. between sets ► REPEAT
4
STRETCHING
W E E K 5 — PA G E 6 4 — W E E K 5
This E-Book is property of Iron Divas™ Australia
5 to 8 min. ► page 100
5 week TUESDAY
recovery We encourage you to stretch your muscles and if possible, engage in light exercise like swimming
W E E K 5 — PA G E 6 5 — W E E K 5
This E-Book is property of Iron Divas™ Australia
5 WEEK
1
WEDNESDAY - lower body 1 3x8min
circuits
warm up
active diva
28min
2
jog 12 min.
2
circuit
stretching
5-8min
8 min. ► complete 3 sets
1
Frog Jumps x 12
3
Straight leg kick back x 25
4
Jog on the spot knees up 15 sec + 20 squats ► one squat every 3 sec.
5
Squat with arms in front x 15
6
Jog on the spot kick heels to glutes 15 sec. + 20 squats ► one squat every 3 sec.
7
Squat and jump x 15
Walking Lunges x 15
Continue repeating the exercises until you reach 8 min.
3
rest
2 min. between sets ► REPEAT
4
STRETCHING
W E E K 5 — PA G E 6 6 — W E E K 5
This E-Book is property of Iron Divas™ Australia
5 to 8 min. ► page 100
THURSDAY - hiit + abs 1
5
circuits
WEEK
1
warm up
3setsx2
active diva
36min
2
3 min. page 97
follow instructions below
circuit
stretching
5-8min
8 min. ► complete 2 sets
first set 4
1
Jog on the spot x 2 min.
2
Jog on the spot knees up x 1 min
3
Jog on the spot heels to glutes x 1 min
rest x 1 min.
second set 1
Jog on the spot knees up x 1 min
2
Plank hold x 30 seg.
3
Jog on the spot heels to glutes x 1 min
4
Crunches with legs lift x 50 ► 1 min.
5
Back lunges & knee up x 40
rest x 1 min.
third set 1
Jog on the spot knees up x 1 min
2
Plank hold x 30 seg.
3
Jog on the spot heels to glutes x 1 min
4
Ankle Tap crunch x 1 min
3
Squat with arms in front x 30
5
Back lunges & knee up x 40
Keep exercising until you finish 3rd set. Active rest 2 min Continue repeating the exercises until you reach 8 min. joging on the spot. At the end of the 3 sets start again
rest
2 min. between sets ► REPEAT
4
STRETCHING
W E E K 5 — PA G E 67 — W E E K 5
This E-Book is property of Iron Divas™ Australia
5 to 8 min. ► page 100
5 week FRIDAY
recovery We encourage you to stretch your muscles and if possible, engage in light exercise like swimming
W E E K 5 — PA G E 6 8 — W E E K 5
This E-Book is property of Iron Divas™ Australia
5 WEEK
1
SATURDAY - upper body 2 3x8min
circuits
warm up
active diva
28min
2
jog 12 min.
1
Squat & push press x 24
3
LAY ON BENCH Dumbell chest press x 25
2
4
circuit
stretching
5-8min
8 min. ► complete 3 sets
Standing biceps curls & Shoulder press x 12
SUPERSET LAY ON BENCH french press x 12 / combined with bicep curls x12
Continue repeating the exercises until you reach 8 min.
3
rest
2 min. between sets ► REPEAT
4
STRETCHING
W E E K 5 — PA G E 6 9 — W E E K 5
This E-Book is property of Iron Divas™ Australia
5 to 8 min. ► page 100
SUNDAY - hiit + abs 1
5
circuits
WEEK
1
warm up
3setsx2
active diva
36min
2
3 min. page 97
follow instructions below
circuit
stretching
5-8min
8 min. ► complete 2 sets
first set 4
1
Jog on the spot x 2 min.
2
Jog on the spot knees up x 1 min
3
Jog on the spot heels to glutes x 1 min
rest x 1 min.
second set 1
Jog on the spot knees up x 1 min
2
Plank hold x 30 seg.
3
Jog on the spot heels to glutes x 1 min
4
Crunches with legs lift x 50 ► 1 min.
5
Back lunges & knee up x 40
rest x 1 min.
third set 1
Jog on the spot knees up x 1 min
2
Plank hold x 30 seg.
3
Jog on the spot heels to glutes x 1 min
4
Ankle Tap crunch x 1 min
3
Squat with arms in front x 30
5
Back lunges & knee up x 40
Keep exercising until you finish 3rd set. Active rest 2 min Continue repeating the exercises until you reach 8 min. joging on the spot. At the end of the 3 sets start again
rest
2 min. between sets ► REPEAT
4
STRETCHING
W E E K 5 — PA G E 7 0 — W E E K 5
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5 to 8 min. ► page 100
share
Start your week 6 sharing a video of your new life style
Ke e p yo u rs e l f m o t i va te d , ta ke a v i d e o of 2 0 s e c o n d s a n d s h a re i t o n yo u r s o c i a l m e d i a .
Use our hashtags:
#IronDivasChallenge #soyunadiva #IronDivasGoals #IronDivas
D O I T FO R YO U N OT FO R T H E L I K E S
71 This E-Book is property of Iron Divasâ„¢ Australia
6 WEEK
1
MONDAY - upper body 1 3x8min
circuits
warm up
active diva
28min
2
jog 12 min.
1
Barbell thruster x 12
2
3
Standing biceps curls & Shoulder press x 30
5
TRICEPS kick backs x 20
4
circuit
stretching
5-8min
8 min. ► complete 3 sets
Squat & Shoulder press x 12
LAY ON BENCH Dumbell chest press x 25
Continue repeating the exercises until you reach 8 min.
3
rest
2 min. between sets ► REPEAT
4
STRETCHING
W E E K 6 — PA G E 7 2 — W E E K 6
This E-Book is property of Iron Divas™ Australia
5 to 8 min. ► page 100
6 week TUESDAY
recovery We encourage you to stretch your muscles and if possible, engage in light exercise like swimming
W E E K 6 — PA G E 7 3 — W E E K 6
This E-Book is property of Iron Divas™ Australia
6
WEDNESDAY - lower body 1
WEEK
1
3x8min
circuits
warm up
active diva
28min
2
jog 12 min.
2
circuit
stretching
5-8min
8 min. ► complete 3 sets
1
Frog Jumps x 12
3
Straight leg kick back x 25
4
Jog on the spot knees up 15 sec + 20 squats ► one squat every 3 sec.
5
Squat with arms in front x 15
6
Jog on the spot kick heels to glutes 15 sec. + 20 squats ► one squat every 3 sec.
7
Squat and jump x 15
Walking Lunges x 15
Continue repeating the exercises until you reach 8 min.
3
rest
2 min. between sets ► REPEAT
4
STRETCHING
W E E K 6 — PA G E 74 — W E E K 6
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5 to 8 min. ► page 100
THURSDAY - hiit + abs 1
6
circuits
WEEK
1
warm up
3setsx2
active diva
36min
2
3 min. page 97
follow instructions below
circuit
stretching
5-8min
8 min. ► complete 2 sets
first set 4
1
Jog on the spot x 2 min.
2
Jog on the spot knees up x 1 min
3
Jog on the spot heels to glutes x 1 min
rest x 1 min.
second set 1
Jog on the spot knees up x 1 min
2
Plank hold x 30 seg.
3
Jog on the spot heels to glutes x 1 min
4
Crunches with legs lift x 50 ► 1 min.
5
Back lunges & knee up x 40
rest x 1 min.
third set 1
Jog on the spot knees up x 1 min
2
Plank hold x 30 seg.
3
Jog on the spot heels to glutes x 1 min
4
Ankle Tap crunch x 1 min
3
Squat with arms in front x 30
5
Back lunges & knee up x 40
Keep exercising until you finish 3rd set. Active rest 2 min Continue repeating the exercises until you reach 8 min. joging on the spot. At the end of the 3 sets start again
rest
2 min. between sets ► REPEAT
4
STRETCHING
W E E K 6 — PA G E 75 — W E E K 6
This E-Book is property of Iron Divas™ Australia
5 to 8 min. ► page 100
6 week FRIDAY
yoga / stretching We encourage you to stretch your muscles and if possible engage in some light exercise like Swimming or Yoga
W E E K 6 — PA G E 76 — W E E K 6
This E-Book is property of Iron Divas™ Australia
6 WEEK
1
SATURDAY - upper body 2 3x8min
circuits
warm up
active diva
28min
2
jog 12 min.
1
Barbell thruster x 12
2
3
Standing biceps curls & Shoulder press x 30
5
SUPERSET LAY ON BENCH French press x 12 / combined with bicep curls x 12
4
circuit
stretching
5-8min
8 min. ► complete 3 sets
Squat & Shoulder Press x 12
LAY ON BENCH Dumbell chest press x 25
Continue repeating the exercises until you reach 8 min.
3
rest
2 min. between sets ► REPEAT
4
STRETCHING
W E E K 6 — PA G E 7 7 — W E E K 6
This E-Book is property of Iron Divas™ Australia
5 to 8 min. ► page 100
SUNDAY - Hiit + abs 2
6
circuits
WEEK
1
warm up
3setsx2
active diva
36min
2
3 min. page 97
FOLLOW INSTRUCTIONS BELOW
circuit
stretching
5-8min
8 min. ► complete 2 sets
first set 1
Jog on the spot x 1 min.
2
Jog on the spot heels to glutes x 1 min
3
Jumping lunge x 6 + squat x 8
Side planks x 15 per side ► Rest 20 seg before changing sides
5
Plank Jacks x 15 each arm
6
Crunches x 60
rest x 1 min.
second set 1
Hip raises x 20
2
Squat & Knee up x 10
3
One-legged bridges x 15
rest x 1 min.
third set 1
Jog on the spot heels to glutes x 1 min
2
Crunches with legs lift x 60
3
4
3
Ankle tap crunch x 60 ► 30 per side
Keep exercising until you finish 3rd set. Active rest 2 min Continue repeating the exercises until you reach 8 min. joging on the spot. At the end of the 3 sets start again
rest
2 min. between sets ► REPEAT
4
STRETCHING
W E E K 6 — PA G E 7 8 — W E E K 6
This E-Book is property of Iron Divas™ Australia
5 to 8 min. ► page 100
7 WEEK
1
MONDAY - upper body 1 3x8min
circuits
warm up
active diva
28min
2
jog 12 min.
1
Barbell thruster x 12
2
3
Standing biceps curls & Shoulder press x 30
5
TRICEPS kick backs x 20
4
circuit
stretching
5-8min
8 min. ► complete 3 sets
Squat & Soulder Press x 12
LAY ON BENCH Dumbell chest press x 25
Continue repeating the exercises until you reach 8 min.
3
rest
2 min. between sets ► REPEAT
4
STRETCHING
W E E K 7 — PA G E 8 0 — W E E K 7
This E-Book is property of Iron Divas™ Australia
5 to 8 min. ► page 100
7 week TUESDAY
recovery We encourage you to stretch your muscles and if possible, engage in light exercise like swimming
W E E K 7 — PA G E 8 1 — W E E K 7
This E-Book is property of Iron Divas™ Australia
WEDNESDAY - total body workout
7
circuits
WEEK
1
warm up
3setsx3
active diva
36min
2
3 min. page 97
follow instructions below
stretching
circuit
5-8min
3 sets ► complete 3 sets
first set 1
Jump on the spot x 2 min. + Jumping jacks x 20
2
Dumbell squat x 12 + Bicep Curls x 12
Jump on the spot knees up x 2 min. + Jumping jacks x 20
2
Knee push ups x 25
3
2
Dumbell squat x 12 + Bicep Curls x 12
rest x 1 min.
third set 1
Knee push ups x 25
rest x 1 min.
second set 1
3
Lunge x 12 + shoulder press x 12
Keep exercising until you finish 3rd set. Active rest 2 min joging on the spot. At the end of the 3 sets start again
rest
2 min. between sets ► REPEAT
4
STRETCHING
W E E K 7 — PA G E 8 2 — W E E K 7
This E-Book is property of Iron Divas™ Australia
5 to 8 min. ► page 100
THURSDAY - Hiit + Abs 1
7
circuits
WEEK
1
warm up
3setsx2
active diva
36min
2
3 min. page 97
follow instructions below
stretching
circuit
5-8min
3 sets ► complete 2 sets
first set 1
Jog on the spot x 2 min.
3
2
Jog on the spot knees up x 1 min
Jog on the spot heels to glutes x 1 min
1
Jog on the spot knees up x 1 min
3
Jog on the spot heels to glutess x 1 min
2
Plank hold x 30 seg.
4
Crunches x 50
5
Back lunge & knee up x 40
rest x 1 min.
third set Jog on the spot knees up x 1 min
3
Squats with arms in front x 30
rest x 1 min.
second set
1
4
2
3
Plank hold x 30 seg.
Ankle tap crunch x 1.5 min
Keep exercising until you finish 3rd set. Active rest 2 min joging in the same place. At the end of the 3 sets start again
rest
2 min. between sets ► REPEAT
4
STRETCHING
W E E K 7 — PA G E 8 3 — W E E K 7
This E-Book is property of Iron Divas™ Australia
5 to 8 min. ► page 100
7
FRIDAY - Hiit + Abs 2 circuits
WEEK
1
warm up
3setsx2
active diva
36min
2
3 min. page 97
follow instructions below
circuit
stretching
5-8min
3 sets ► complete 2 sets
first set 1
Jog on the spot x 1 min.
2
Jog on the spot heels to glutes x 1 min
3
Jumping lunge x 6 + squat x 8
Side planks x 15 per side ► Rest 20 seg before changing sides
5
Plank Jacks x 15 each arm
6
Crunches x 60
3
One-legged bridges x 15
rest x 1 min.
second set 1
Hip raises x 20
2
Squat & Knee up x 10
rest x 1 min.
third set 1
Jog on the spot heels to glutes x 1 min
2
Crunches with legs lift x 60
3
4
3
Ankle tap crunch x 60 ► 30 per side
Keep exercising until you finish 3rd set. Active rest 2 min joging in the same place. At the end of the 3 sets start again
rest
2 min. between sets ► REPEAT
4
STRETCHING
W E E K 7 — PA G E 8 4 — W E E K 7
This E-Book is property of Iron Divas™ Australia
5 to 8 min. ► page 100
SATURDAY - upper body 2
7 WEEK
1
3x8min
circuits
warm up
active diva
28min
2
jog 12 min.
1
Barbell thruster x 12
3
Standing biceps curls & Shoulder press x 30
5
SUPERSET LAY ON BENCH French press x 12 / combined with bicep curls x 12
circuit 2
4
stretching
5-8min
8 min. ► complete 3 sets
Squat & Shoulder Press x 12
LAY ON BENCH Dumbell chest press x 25
Continue repeating the exercises until you reach 8 min.
3
rest
2 min. between sets ► REPEAT
4
STRETCHING
W E E K 6 — PA G E 8 5 — W E E K 6
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5 to 8 min. ► page 100
7 week SUNDAY
yoga / stretching We encourage you to stretch your muscles and if possible engage in some light exercise like Swimming or Yoga
W E E K 7 — PA G E 8 6 — W E E K 7
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MONDAY - total body workout
8
circuits
WEEK
1
warm up
3setsx3
active diva
36min
2
3 min. page 97
follow instructions below
stretching
circuit
5-8min
3 sets ► complete 3 sets
first set 1
Jog on the same spot x 2 min. + Jumping jacks x 20
2
Squat & biceps curls x 25
Jog on the same spot knees up x 2 min + Jumping jacks x 20
2
Squats & biceps curls x 25
Side drop with dumbells x 10 + Shoulders Press x 10
3
3
Knee push ups x 25
rest x 1 min.
third set 1
Knee push up x 25
rest x 1 min.
second set 1
3
2
Plank hold x 1 min
Keep exercising until you finish 3rd set. Active rest 2 min joging in the same place. At the end of the 3 sets start again
rest
2 min. between sets ► REPEAT
4
STRETCHING
W E E K 8 — PA G E 8 8 — W E E K 8
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5 to 8 min. ► page 100
8 week TUESDAY
recovery We encourage you to stretch your muscles and if possible, engage in light exercise like swimming
W E E K 8 — PA G E 8 9 — W E E K 8
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8 WEEK
1
WEDNESDAY - lower body 1 3x8min
circuits
warm up
active diva
28min
2
jog 12 min.
2
circuit
stretching
5-8min
8 min. ► complete 3 sets
1
Frog Jumps x 12
3
Straight leg kick back x 25
4
Jog on the spot knees up 15 sec + 20 squats ► one squat every 3 sec.
5
Squat with arms in front x 15
6
Jog on the spot kick heels to glutes 15 sec. + 20 squats ► one squat every 3 sec.
7
Squat and jump x 15
Walking Lunges x 15
Continue repeating the exercises until you reach 8 min.
3
rest
2 min. between sets ► REPEAT
4
STRETCHING
W E E K 5 — PA G E 9 0 — W E E K 5
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5 to 8 min. ► page 100
THURDAY - Hiit + Abs 1
7
circuits
WEEK
1
warm up
3setsx2
active diva
36min
2
3 min. page 97
follow instructions below
stretching
circuit
5-8min
3 sets ► complete 2 sets
first set 1
Jog on the spot x 2 min.
3
2
Jog on the spot knees up x 1 min
Jog on the spot heels to glutes x 1 min
1
Jog on the spot knees up x 1 min
3
Jog on the spot heels to glutes x 1 min
2
Plank hold x 30 seg.
4
Crunches x 50
5
Back lunge & knee up x 40
rest x 1 min.
third set Jog on the spot knees up x 1 min
3
Squat with arms in front x 30
rest x 1 min.
second set
1
4
2
3
Plank hold x 30 seg.
Ankle tap crunch x 1.5 min
Keep exercising until you finish 3rd set. Active rest 2 min joging in the same place. At the end of the 3 sets start again
rest
2 min. between sets ► REPEAT
4
STRETCHING
W E E K 8 — PA G E 9 1 — W E E K 8
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5 to 8 min. ► page 100
8 WEEK
1
FRIDAY circuits
warm up
Hiit + Abs 2
3setsx2
active diva
36min
2
3 min. page 97
follow instructions below
circuit
stretching
5-8min
3 sets ► complete 2 sets
first set 1
Jog on the spot x 1 min.
2
Jog on the spot heels to glutes x 1 min
3
Jumping lunge x 6 + squat x 8
Side planks x 15 per side ► Rest 20 seg before changing sides
5
Plank Jacks x 15 each arm
6
Crunches x 60
3
One-legged bridges x 15
rest x 1 min.
second set 1
Hip raises x 20
2
Squat & Knee up x 10
rest x 1 min.
third set 1
Jog on the spot heels to glutes x 1 min
2
Crunches with legs lift x 60
3
4
3
Ankle tap crunch x 60 ► 30 per side
Keep exercising until you finish 3rd set. Active rest 2 min joging in the same place. At the end of the 3 sets start again
rest
2 min. between sets ► REPEAT
4
STRETCHING
W E E K 8 — PA G E 9 2 — W E E K 8
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5 to 8 min. ► page 100
SATURDAY - total body workout
8
circuits
WEEK
1
warm up
3setsx3
active diva
36min
2
3 min. page 97
follow instructions below
stretching
circuit
5-8min
3 sets ► complete 3 sets
first set 1
Jog on the same spot x 2 min. + Jumping jacks x 20
2
Squat & biceps curls x 25
Jog on the same spot knees up x 2 min + Jumping jacks x 20
2
Squats & biceps curls x 25
Side drop with dumbells x 10 + Shoulders Press x 10
3
3
Knee push ups x 25
rest x 1 min.
third set 1
Knee push up x 25
rest x 1 min.
second set 1
3
2
Plank hold x 1 min
Keep exercising until you finish 3rd set. Active rest 2 min joging in the same place. At the end of the 3 sets start again
rest
2 min. between sets ► REPEAT
4
STRETCHING
W E E K 8 — PA G E 9 3 — W E E K 8
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5 to 8 min. ► page 100
8 week SUNDAY
yoga / stretching We encourage you to stretch your muscles and if possible engage in some light exercise like Swimming or Yoga
W E E K 8 — PA G E 9 4 — W E E K 8
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finish
week 8
¡Congratulations! You have finished. We want you to be proud of what you have achieved and the changes that you did to your life and your body. It’s time to share those changes. We congratulate you, YOU’RE STRONG! We want to know your results. Share with us your progress: #IronDivasChallenge #soyunadiva #IronDivasGoals #IronDivas
You should check back on your physical goals table and also do the Fitness Test again. Tell your girlfriends how you feel! This E-Book is property of Iron Divas™ Australia
warm up & stretching You are probably tempted to skip this last part, after all, who has time to warm up and stretch? The answer is EVERYONE! When you exercise, your body goes through certain phases of damage and wear. The positive results you see depend entirely on how well your body recovers from this abuse. Through continuity of stretching and warmup, your body tissues such as tendons and ligaments, both before and after exercise, will enter into a defense mechanism which will enter into a preventive stage of your muscles shrinking. Without proper stretching, the hard work you put into each workout can eventually lead to aches and pains as well as permanent long-term damage. People who tend to sit in chairs all day at work, as a result may have tight hamstrings, tight back and neck pain. This can create a risk in the future the ability to stretch the legs and knees, which inhibits walking. Similarly, when an athlete, soccer, rugby, tennis or volleyball players, for example, can injure their muscles by sudden stretching, muscles are damaged and sometimes creating inability to support the joints, which can lead to long periods of injury. It is for this reason that we have included a small library of exercises that you can do before or after any exercise. In addition, by activating your muscles, the chosen movements will also improve your flexibility, mobility and posture that are critical factors to keep your body young and free from injury.
ALL THIS REQUIRES ONLY 5-10 MINUTES OF YOUR TIME.
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— B A S I C WA R M U P — S T R O N G —
warm up — always do the recommended warm up —
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— B A S I C WA R M U P — S T R O N G —
warm up 1 1
4 min. basic warm up
jogging, walking or cycling or treadmil at home
2
5 - 8 min. basic warm up
perform recommended warm up exercises
Neck rotation
reps: 20 (10 each side)
Stand with your legs straight and place your feet at shoulder width, Keep your hands to your sides
Coach tip:
Rotate your neck to the right and then left
2
Forearm rotation reps: 30 sec x 2
Stand the same as above, hands raised to the height of your shoulders
Coach tip: Rotate your forearm in small circles, 30 sec inwards 30 sec outwards
3
Arm rotation
reps: 30 sec x 3
Stand with your feet at shoulder width, Keep your hands to your sides. Raise your arms over your shoulders and rotate
Coach tip:
30 sec inwards and 30 sec outwards. Then turn both arms in the opposite direction
— PA G E 9 8 —
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— B A S I C WA R M U P — S T R O N G —
warm up 4
Split Jacks
amrap: 30 sec.
► Stand in a walking posture, your right foot in front of your left ► At the same time, step back with your right foot and forward with your left while swinging your right arm forward and over your shoulder and swing your left arm back ► Continue to swiftly shift legs from side to side while raising and lowering arms ► Repeat as many times as possible in 30 seconds
5
Hip swing
reps: 30 sec (15 x side)
Straight legs, place your feet across your shoulders, Bend your back forward 90 degrees and Alternating feet, touch your sneakers
Coach tip:
Touch the tip of your feet, right and left, every time you alternate, try to keep your core/abs tight.
6
Hip rotation
reps: 20 (10 x side)
Place your hands on your hips keeping your head straight
Coach tip: Start rotating hips, rotating 10 times to the right 10 times to the left
7
High knees
reps: 30 (15 each leg)
Place your feet apart alternately raise one knee toward the waist. Repeat both knees without stopping
Coach tip:
Lift your left knee first Then in alternating motion lift the other Do it as if you were jogging — PA G E 9 9 —
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— BASIC STRETCHING — STRONG —
stretching — always stretch after doing a wo r ko u t —
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— BASIC STRETCHING — STRONG —
stretching 1 Shoulder rotation
► Stand straight with your feet at shoulder width ► Without moving any other part of your body, roll your shoulders back in a circular motion 10 times
Benefit:
Improves the mobility of your shoulders
2 High kicks
(walking)
► Stand straight with your arms hanging at your side ► Keep your right knee straight, kick your left leg up - find it with your right arm at its highest point - simultaneously take a step forward (imagine you are a Russian soldier) ► As soon as your left foot hits the ground, repeat the movement with your right leg and your left arm ► Alternate exercise, over and over again
Benefit:
Loosen glutes and posterior thigh
3 Door / Wall Stretching
► Bend your right arm 90 degrees (the position of “high five”) and place your forearm against a door frame /wall ► Go through the door with your right foot and push with your arm until you feel a comfortable stretch on the chest and the front of your shoulder. ► Change your arms and legs and repeat on your other side.
Coach tip: Hold this stretch for 30 seconds on each side. Repeat twice for a total of 3 sets. Do this routine daily and up to 3 times a day if you feel it is necessary.
— PA G E 1 0 1 —
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— BASIC STRETCHING — STRONG —
stretching 4 Foot to glutes
► Stand straight with your arms at your sides ► Step forward with your left leg, then lift your right ankle toward your buttock, grasping it with your right hand ► Pull your ankle as close to your butt as you can and keep your knees together ► Release the ankle, take three steps forward and repeat by lifting the left ankle
Benefit:
Loosens your quads
5 Over-under shoulder stretch ► Simultaneously move behind your head your right hand and behind the back with your left hand, and grasp your fingers together. Hold for 10-15 seconds. ► Release, and repeat with your left hand behind your head and your right hand behind your back.
Benefit:
Loosens rotator cuff and improves shoulder mobility
6 Hug your knee (walking)
► Stand with your feet at shoulder width and arms at your sides ► Take a step forward with the left leg, bend the knee, and lean forward slightly at the hips. Lift your right knee toward your chest, hugging it with both hands just below the kneecap. ► Then pull as close as you can to the middle of your chest ► Release your leg, take three steps forward and repeat by lifting your left knee. ► Continue alternating back and forth
Benefit:
Loosens glutes and posterior thigh
— PA G E 1 0 2 —
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— BASIC STRETCHING — STRONG —
stretching 7 High Knees (walking)
► Stand tall with your feet apart at shoulder width ► Without changing your posture, raise your left knee as high as you can and walk forward ► Repeat with your right leg. Continue alternating again and again
Benefit:
Loosens glutes and posterior thigh
8
Leg swing side to side
► Stand straight and grab a chair with both hands ► Keeping your right knee straight, swing your right leg out ► Move your leg toward your body again so that it crosses in front of your left leg. That is one repetition. You can also swing behind you. ► Rock back and forth continuously until the prescribed number of repetitions is complete, and then do the same with your left leg.
Benefit:
Loosens abductors and hips.
— PA G E 1 0 3 —
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— BASIC STRETCHING — STRONG —
stretching 9 Arms and Wrist
► Turn each foot clockwise and counterclockwise. ► Push the knee back and stretch ► Keep the heel down and stretch ► Pull the wrists down.
Benefit:
Reduces muscle tension and feelings of fatigue.
8
Back and Legs
► Turn each foot clockwise and counterclockwise. ► Push the knee back and stretch ► Keep the heel down and stretch ► Move gently back. ► Pull up.
Benefit: Improves joints, circulation, better flexibility and promotes good posture
— PA G E 1 0 4 —
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personal goal achievement
Congratulations!
STRONG TRAINING GUIDE
I feel very proud of myself for finishing the 8 weeks plan of training basic guide STRONG. I changed my body and my lifestyle. My body has become healthier and stronger! My size was My weight was
now is now I weight
I commit with myself to continue with a healthy workout routine and having a healthy diet to keep what I have achieved so far. I’m ready for my next challenge! NAME
You are an Iron Diva! PRINT IT
PRINT IT
BEFORE AND AFTER
STRONG TRAINING GUIDE
I started my iron divas training on:
............. /............. /20.......
BEFORE On this day I finished the Basic Guide Strong:
AFTER
....... /......... /20.....
You are an Iron Diva! PRINT IT
PRINT IT
performance — FITNE SS GUIDE — STRONG — fitness tes
Performance & fitness test Congratulations! You have finished the Basic Iron Divas Plan, Guide 0.1. We sugest you to do your performance test one more time. We know that you’ll be surprised by the results you have achieved, comparing them with the ones you got at the beginning of this guide. Write the results you got during week 1, do the test and write your final results. Begin warming up as always (refer to page 97) then prepare your stopwatch. Do as many repetitions as possible in 1 minute. Rest 15 sec. and continue onto the next exercise. In total you will do 6 min of active exercise. Jot down your results on this table and remember to rest or stop if you need to.
1
3
warm up
5 - 8 min. page 97 EXERCISE
1
Jumping Jacks
2
Frog Jumps
3
Jumping Lunges
4
Mountain Climbers
5
Burpees
6
Plank knee to elbow
rest
rest when you need it
2
test
4
cool down
1 min. x exercise
WEEK 1
p e r f o r m a n c e — PA G E 1 0 8 — f i t n e s s t e s t
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AT THE END OF THIS GUIDE
5 to 8 min. ► page 100
final results I finished my challenge! On this day I finished the Basic Guide Strong:
....... /......... /20.....
my body and measurements Take your measurements one more time ............cm/ft with a measuring tape, ideally before having anything to eat. ...........KG/LBS Remember to check your weight always with the least clothes possible and at the same time of the day, this will help you .........CM/plg have a more exact weight to follow up ............CM/plg Know how much your body has changed. HEIGHT
WEIGHT
WA I S T
THIGH
We know that you feel STRONG, and very proud about your results. We want to help you continue looking and feeling the way you want to. You can continue with the challendge of been an Iron Diva.
Continue with the next step of your training. this will help you maintain the progress you’ve made so far!
visit www.irondivas.com We’d love to hear form you. Share with us your story about your transformation on social media using: #SoyUnaDiva, #IronDivasLatina, #AussieIronDivas, #RetoIronDivas, #IronDivasReal, @irondivas_real or send us an email to divasaustralia@gmail.com.
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