fitness program

Bombshell Fitness Program – Week 1

Follow on Bloglovin
Pinterest

Rachel Bertler

I am a certified personal trainer and Optimum Nutrition sponsored athlete. I was previously a Bikini competitor and I have now decided to join the big guns and compete in Figure! I am the owner of two businesses: RB Fitness: In-person and Online Personal Training and Pretty Ripped: Competition Suits. And finally, I am the author of the clean-eating blog On the Chopping Block. Fitness and Nutrition are my passions. I am so excited to be joining the team here at Indie Chicks and helping you get to your goals!

Latest posts by Rachel Bertler (see all)

Welcome to Preparation Week of our Bombshell Fitness Program, Indie Chicks. If you are reading this, I congratulate you on your decision to transform your body. This week if going to be very basic; however, it will be the building blocks and the instruction manual you will need to get through the next 12 weeks. The weeks to come will become much more difficult, targeting your goals, but this week will prepare your for your transformation. Ready to get started on your fitness program?

 Fitness Program DAY 1:

Your goal for today will be to complete the workout below, sleep 7-8 hours tonight, and drink plenty of water throughout the day. You will also want to eat healthy meals throughout the day, containing fruits, vegetables, protein, and select starches and fats. Try not to focus on nutrition too much today. Today, you should focus on getting acclimated to exercise and getting your body moving.

 

fitnessprogramday1

*For those of you performing your workout at home, this exercise can be easily completed. I suggest that you purchase a set or two of dumbbells to keep at home. The prices, on average, are about $1-$2 per pound. You will need them throughout this program. In addition, invest in a foam roller. They are inexpensive and very useful. A foam roller will also be used throughout this program. For the warm-up and cool-down, take a walk around your neighborhood to get your heart rate going.

fitness program day 2Fitness Program DAY 2:

Get out your paper and pen because today we will be focusing on nutrition, discussing what you are currently eating. Think of your body like a car. What happens if you do not put the proper fuel in your car? It breaks down. Your body is the same way. If you put junk in it, you will break down.

Write down your meals for the day. Track exactly what you ate, the portion size, and at what time you ate that meal. Be honest with yourself! If you want the best results, you are not allowed to cheat. Plus, tracking your meals will give you a better understanding of your current nutrition regimen and how to change it. I will be the first to tell you that I have been guilty of eating cookies for dinner. If I can be honest, so can you!

The tracking will not end after today. You will be tracking your meals throughout this program. Why? Because tracking your behavior creates changes. Think of tracking your meals like being a scientist. You write down the procedures of your experiment and the results will be based off of those procedures. If something goes wrong during the experiment, you can look at your notes to find out why the experiment failed. After a while the tracking and the meal planning will become much easier.

Fitness Program DAY 3:

Welcome to weight training. This is my favorite part of an exercise program and it is the most effective. Did you know that lifting weights burns more calories than any other type of exercise? This may come as a shock to most. We have been programmed to believe that cardio does the trick when, in fact, it’s the weights! According to the National Center of Health Statistics, studies have shown that three weight-training sessions per week reduces body fat by 3% in 10 weeks without changing your diet. Can your cardio program do that alone? I don’t think so! So hop off the treadmill and head to the weight room.

While you are starting out, and throughout this program, you want to focus on quality, not quantity. Complete the exercises safely and more efficiently. I can’t tell you how many times I see guys (and girls) performing a Lat Pull-Down incorrectly, but they are pulling what you would consider a lot of weight. Sure, you may look strong performing the exercise, but you are putting yourself at high risk for injury. In addition, without the proper form, it is nearly impossible to build on that foundation. Doesn’t that seem pointless?

On this day, you are going to perform the exercises that will give you more bang for your buck. These exercises, also known as compound movements, work multiple muscles in this one movement. Compound movements include pushes (or presses), pulls, squats, deadlifts, and lunges. What is great about these movements (you will quickly learn) is that they have unlimited variations. Different pieces of equipment can be used to increase the weight or change the base. The possibilities are endless! The following workout will be performed today. Tomorrow you will rest and by day 5, you will be ready to pick up the weights again.

 

fitness program day 3

*For those of you performing your workout at home, this exercise can be easily completed. I suggest that you purchase a set or two of dumbbells to keep at home. The prices, on average, are about $1-$2 per pound. You will need them throughout this program. In addition, invest in a foam roller. They are inexpensive and very useful. A foam roller will also be used throughout this program. For the warm-up and cool-down, take a walk around your neighborhood to get your heart rate going.

{Keep reading, baby!}

Follow on Bloglovin
Pinterest
  • http://www.theindiechicks.com Chiara Mazzucco

    Amazing! Thank you so much for taking the time to write all of this out. I always skipped cool downs and day 1 really kicked my ass at the gym but I feel POWERFUL as all hell! Wahooo!!

  • http://www.accordingtojewels.com Jewels

    I’m planning a home version of Day 1 workout as soon as I get home! Time to dust off this treadmill and get working! I can’t tell you how much I LOVE this breakdown, your tone, the informative way things are delivered and the positivity that seeps through your words. You, and the rest of the IC Bombshells have me SO pumped up for this! :D LET’S DO THIS!!!

  • Pingback: Bombshell Fitness Program - Week 2 - The Indie Chicks