Summer FIT - By Katie Yovin
←
→
Page content transcription
If your browser does not render page correctly, please read the page content below
Summer FIT
By Katie Yovin
Welcome!
Hello & welcome to Summer Fit! I am so excited
you are here!
This challenge was created to help you
jump start a healthier lifestyle and give
you as much information possible to do
that!
Whether you are just getting into a
workout routine, getting back to the gym
after a break, or looking to improve your
overall health & wellness - you're in the
right place!
For those of you who don't know me, my
name is Katie & I am a certified personal
trainer. My biggest focus is to help people
become the best version of themselves! I
love encouraging and motivating people
to live a healthier, happier life!
After years of learning, training & motivating clients, I've decided to put together
this 2 week program that is tailored to help YOU find and start a healthy lifestyle. In
the following pages I will cover nutrition, supplementation & workout advice along
with providing 2 full weeks of workouts!
So let's get motivated and kick-start something great!
Summer Fit
Nutrition
Let's face it, nutrition is one of the most important & impactful factors when
creating a healthy lifestyle! Whether you are trying to lose weight, tone up, or put
on some muscle you need to make sure you fuel your body with the proper foods!
When it comes to nutrition my one piece of advice is to make sure you are eating
whole nutritious foods. When you feed your body nutrient dense foods, you will feel
better, move better & be that much closer in achieving your fitness goals.
The 80/20 Rule
I want to start off by saying that I don't believe in "Diets". I want each and every one of you to
have eating habits that are sustainable and can be followed every day. This is where the 80/20
rules comes into play!
Keep this in mind: If you eat whole nutritious foods 80% of the time, then you can be flexible
and allow for cravings 20% of the time! Keep in mind that this is a lifestyle and it needs to be
sustainable!
Top Tips
1. Keep It Simple: focus on foods that aren't highly processed. Try your best to eat natural
foods. Your foods should have a short ingredient list (ie. apple).
2. Cut the Sugary Drinks: this is an easy fix! You may not pay attention to what you're drinking,
but I recommend you stay away from soda, sugary juices, heavily sugared coffee, etc.
Substitute these for water, and you will find that you don't miss it at all & you will have more
calories to use for real food
3. Convenience: prepare meals ahead of time! I cannot emphasize how much meal prepping
will impact your eating habits! Schedule 1-2 hours before the week & get your grocery shopping
done, get your meals & snacks prepared for the entire week!
4. If You Don't Buy It, You Won't Eat It!: This is an easy hack for eating healthy! Ignore the
unhealthy aisles at the grocery store. Buy only fresh meats, produce & stay away from the
processed foods aisles!
Summer FitSupplements
Supplements can be a great addition to your health regimen. DON'T think that
supplements are a replacement for hard work. You will see a majority of your
results from proper exercises & healthy eating habits.
Supplements will help you achieve your goals a little faster & will help maximize
your results. You want to make sure you are using high-quality supplements to
optimize your results.
My Recommendation
That being said, below are the supplements I personally use & highly recommend
along with the links!
Use code "katie" at checkout for 20% OFF!
1) Protein Powder (click here): protein powder is essential to building muscle and
toning up. Most women do no get enough protein in their diet. Make sure you're
covered!
2) Organic Greens & Reds Superfood (click here): this is a great nutrient dense
addition if you don't get enough fruits & veggies. Benefits include: immune support,
digestive support, skin clarity, helps with bloating & provides extra servings of fruits
& veggies.
3) Collagen Peptides (click here): collagen is a great supplement for overall health.
Some of the stand out benefits include: healthy hair, healthy skin & nails, supports
joints & bone health.
Summer FitThe Workouts
Attached below is your 2 week complete fitness program!
There are both gym & home versions of every exercises listed.
For you convenience each and every exercise has a video demonstration, so you can make sure
your doing the movement correctly! My #1 rule is always make sure you know how to perform
an exercise with proper form. Not doing so can lead to slower progress & injury.
If you're unsure how to perform a given exercise, refer to the video demonstrations & start with
light weight. Once you feel that you have it down, increase the weight and challenge yourself!
I want to make sure you are focused & that you challenge yourself for the next 2 weeks! Review
the workouts, make sure you have proper form & use a weight that is challenging!
Booty Bands
You will notice that it is recommended to use a booty resistance band for the leg days.
This is not required, but is highly recommended. Any resistance band will do, but if you
would like to support me, my custom bands are linked below!
CLICK HERE to get your Booty Bands!
Ready, Set, Go!
Well that's all the information you will need to succeed during Summer Fit challenge! I am
so happy you decided to take this journey with me. Now the rest is in your hands!
YOU GOT THIS!
Click here to follow me on instagram! Click here to subscribe on youtube!
Summer FitDefinitions
Reps
Reps is short for repetitions. Repetitions is the number of times you perform an
exercise. ex) if you're doing 10 reps of squats, then squat 10 times without rest.
Sets
Sets refers to how many times you repeat that exercise for the set number of reps.
ex) if you do 10 squats, rest for 1-2 min, then do 10 squats again - you have
performed 2 sets of 10 reps for squats.
Rest
Make sure you are resting enough between sets. In general you should be resting
between 60-90 seconds
Superset
Perform one exercise, then move onto the next exercise without rest. ex) if you
perform 10 squats, then move into 10 lunges, you've performed a superset.
Circuit
Consecutively complete a list of exercises without rest
Safety Disclaimer
The exercises provided by Katie Yovin are for educational and entertainment purposes only, and is not to be interpreted as a
recommendation for a specific treatment plan, product, or course of action. Exercise is not without its risk, and this or any other
exercise program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or
adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare
instances of heart attack. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare
provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way
intended as a substitute for medical consultation. Katie Yovin disclaims any liability from and in connection with this program. As
with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should
stop immediately and consult a physician. If you use, or otherwise rely on, any of the information in the ebook you are responsible for
ensuring, by independent verification, it's currency, accuracy, completeness, reliability and relevance to your own personal and
individual circumstances. You should always obtain any appropriate professional health advice relevant to your particular
circumstances.
Summer FitWorkout Terms: There are a lot of abbreviations in this workout guide, so I wanted to make sure you were all familiar with what to do when you see different things within this workout plan! For Video Demonstrations, click either “gym workout” or “Home Workout” on each day and it will link you to all the exercises for that workout! SS: Superset DB: Dumbbell (use a set a dumbbell for this exercise) KB: Kettlebell BW: Bodyweight Circuit: Performing each exercise back to back with no rest in between each exercise. Once you’ve completed the last exercise of the circuit, rest 2 minutes & repeat circuit! EMOM: Every Minute on the Minute. Open your timer and press start (make sure your phone screen does not automatically go black!) Below is an example of an emom. The only rest you get is when you’ve completed the number of reps for the exercise and you are waiting for the next minute to start. Minute 0-1: exercise 1. Complete reps then rest. Minute 1-2: Exercise 2 Minute 2-3: Exercise 3 Minute 3-4: Exercise 4 Minute 4-5: Exercise 5 Keep continuing until you’ve completed the workout for the prescribed number of sets. Like mentioned above, your only rest is when you have completed the reps and you are waiting until the start of the next minute. If there are 2 exercises within 1 minute, you need to complete both of those exercises within that minute! If you are not comfortable with using barbells just yet but do workout at the gym, you can do the dumbbell version of the exercise that is listed under the home workout section!
Week 1
Day 1: Leg Day & Glutes
Gym Exercise Sets Reps Home Exercise Sets Reps
Barbell Back Squats 4 8 Dumbbell Squats 4 10
Barbell Hip Thrusts 4 12 Dumbbell Hip Thrusts 4 12
SS: 3 SS: 3
1. Bulgarian Split Squats 10 (each) 1. Bulgarian Split Squats 10 (each)
2. Jump Lunges 12 2. Jump Lunges 12
Goblet Squats 3 12 Goblet Squats 3 12
Booty Burnout: 3 Booty Burnout: 3
1. Glute Bridges 20 1. Glute Bridges 20
2. Glute Bridge Abductions 20 2. Glute Bridge Abductions 20
3. Single Leg Glute Bridges 12 (each) 3. Single Leg Glute Bridges 12 (each)
4. Donkey Kicks 12 (each) 4. Donkey Kicks 12 (each)Week 1
Day 2: Upper Body & Abs
Gym Exercise Sets Reps Home Exercise Sets Reps
Dumbbell Shoulder Press 4 10 Dumbbell Shoulder Press 4 10
SS: 3 SS: 3
1. Cable Curls 12 1. Dumbbell Bicep Curls 12
2. Cable Upright Rows 12 2. Dumbbell Upright Rows 12
Bent Over Dumbbell Rows 3 12 Bent Over Dumbbell Rows 3 12
Push Ups 3 10 Push Ups 3 10
SS: 3 SS: 3
1. Tricep Kickbacks 12 1. Tricep Kickbacks 12
2. Reverse Flys 12 2. Reverse Flys 12
ABS: 4 ABS: 4
1. Ab Rollouts 12 1. Ab Rollouts 12
2. Toe Reaches 15 2. Toe Reaches 15
3. In & Out Crunches 20 3. In & Out Crunches 20
4. Bicycle Crunches 20 4. Bicycle Crunches 20Week 1
Day 3: Leg Day (High Intensity) & Booty
Gym Exercise Sets Reps Home Exercise Sets Reps
SS: 4 SS: 4
1. Barbell Glute Bridges 12 1. Dumbbell Glute Bridges 12
2. Glute Bridges Abduction 20 2. Glute Bridges Abduction 20
(banded) (banded)
SS: 3 SS: 3
1. Barbell Reverse Lunges 10 1. Barbell Reverse Lunges 10
2. Jump Lunges 16 2. Jump Lunges 16
SS: 3 SS: 3
1. Dumbbell Sumo Squat 12 1. Dumbbell Sumo Squat 12
2. Jump Squats 15 2. Jump Squats 15
SS: 3 SS: 3
1. Dumbbell Step Ups 10 (each) 1. Dumbbell Step Ups 10 (each)
2. Step Up Hops 12 (each) 2. Step Up Hops 12 (each)
Booty Burnout: 3 SS: 3
1. Frog Pumps 50 1. Frog Pumps 50
2. Glute Bridges 50 2. Glute Bridges 50
3. Bodyweight Hip Thrusts 50 3. Bodyweight Hip Thrusts 50Week 1
Day 4: Full Body HIIT & Abs
Gym Exercise Sets Reps Home Exercise Sets Reps
30 Minute EMOM: 5 30 Minute EMOM: 5
1. Pop Squat 20 1. Pop Squat 20
2. SS: 2. SS:
a. Push Ups 10 a. Push Ups 10
b. Tricep Dips 12 b. Tricep Dips 12
3. Burpees 10 3. Burpees 10
4. SS: 4. SS:
a. Mountain Climbers 20 a. Mountain Climbers 20
b. Plank Knee Tucks 10 b. Plank Knee Tucks 10
5. Jump Lunges 20 5. Jump Lunges 20
6. Squat Knee to Elbow 10 (each) 6. Squat Knee to Elbow 10 (each)
ABS: 4 ABS: 4
1. Plank Hold 30 sec 1. Plank Hold 30 sec
2. Sit Up Twists 12 2. Sit Up Twists 12
3. SIngle Leg Crunches 20 3. Single Leg Crunches 20
4. Opposite Knee to Elbow 12 4. Opposite Knee to Elbow 12
Crunches CrunchesWeek 2
Day 1: Leg Day & Glutes
Gym Exercise Sets Reps Home Exercise Sets Reps
Barbell Reverse Lunges 4 12 Dumbbell Reverse Lunges 4 12
Barbell Glute Bridges 3 12 Dumbbell Glute Bridges 3 12
Leg Extension Machine 3 12 Dumbbell Leg Extension 3 12
SS: 3 SS: 3
1. Dumbbell Sumo Squats 12 1. Dumbbell Sumo Squats 12
2. Dumbbell RDL’s 12 2. Dumbbell RDL’s 12
Cable Squats 4 10 Dumbbell Goblet Squats 4 10
Booty Burnout: 4 Booty Burnout: 4
1. Banded Straight Leg 12 (each) 1. Banded Straight Leg 12 (each)
Kickbacks Kickbacks
2. Banded Lateral Squat 20 2. Banded Lateral Squat 20
Walks Walks
3. Frog Pumps 30 3. Frog Pumps 30Week 2
Day 2: Upper Body & Abs
Gym Exercise Sets Reps Home Exercise Sets Reps
Wide Grip Lat Pulldown 4 12 Dumbbell Lat Pullovers 4 12
SS: 3 SS: 3
1. Hammer Curls 12 1. Hammer Curls 12
2. Front & Lateral Raises 12 2. Front & Lateral Raises 12
SS: 3 SS: 3
1. Preacher Curls 10 (each) 1. Preacher Curls 10 (each)
2. Single Arm Rows 12 (each) 2. Single Arm Rows 12 (each)
SS: 3 SS: 3
1. Tricep Pushdowns 12 1. Tricep Dips 12
2. Face Pulls 12 2. Bent Over Wide Pulls 12
SS: 3 SS: 3
1. Tricep Push Ups 10 1. Tricep Push Ups 10
2. Curl & Press 12 2. Curl & Press 12
ABS: 4 ABS: 4
1. In & Out Crunches 15 1. In & Out Crunches 15
2. Hip Dips 12 2. Hip Dips 12
3. Sit Ups 12 3. Sit Ups 12
4. Mountain Climbers 30 4. Mountain Climbers 30Week 2
Day 3: Leg Day (High Intensity) & Booty
Gym Exercise Set Reps Home Exercise Sets Reps
s
Leg Day EMOM: 5 Leg Day EMOM: 6
1. Bulgarian Split Squats 12 (each) 1. Bulgarian Split Squats 12 (each)
2. DB Goblet Squats 12 2. DB Goblet Squats 12
3. SS: 3. SS:
a. DB Hip Thrusts 10 a. DB Hip Thrusts 10
b. Bodyweight Hip 12 b. Bodyweight Hip 12
Thrusts Thrusts
4. DB Squat to Curtsy Lunge 12 4. DB Squat to Curtsy Lunge 12
5. DB Reverse Lunges 16 5. DB Reverse Lunges 16
6. SS: 6. SS:
a. DB Sumo Squats 12 a. DB Sumo Squats 12
b. Jump Squats 12 b. Jump Squats 12
7. DB Lateral Lunges 16 7. DB Lateral Lunges 16
Booty Burnout: 4 Booty Burnout: 4
1. Banded In & Out Pop Squats 12 1. Banded In&Out Pop Squats 12
2. Glute Bridge Abductions 20 2. Glute Bridge Abductions 20
3. Side Leg Raises 12 3. Side Leg Raises 12
4. Banded Squat Pulses 20 4. Banded Squat Pulses 20Week 2
Day 4: Full Body HIIT & Abs
Gym Exercise Sets Reps Home Exercise Sets Reps
DB Only Circuit: 5 DB Only Circuit: 5
1. Curl, Squat & Press 12 1. Curl, Squat & Press 12
2. Plank Rows 8 (each) 2. Plank Rows 8 (each)
3. Jump Lunges 8 (each) 3. Jump Lunges 8 (each)
4. Burpees w/Pushup 10 4. Burpees w/Pushup 10
5. Jump Lunge, Squat, Jump 12 5. Jump Lunge, Squat, Jump 12
Lunge 20 Lunge
6. Floor Shuffle Taps 6. Floor Shuffle taps 20
ABS: 4 ABS: 4
1. Plank Ups 16 1. Plank Ups 16
2. Plank Jacks 20 2. Plank Jacks 20
3. Elevated Plank Knee to 10 (each) 3. Elevated Plank Knee to 10 (each)
Elbow 12 (each) Elbow 12 (each)
4. Opposite Arm to Leg 4. Opposite Arm to Leg
Crunches CrunchesYou can also read
