For those of you new to the site….welcome! So excited to have you join in the BBH Body Assault Workout Program! Since its the first week of the program, I’ll explain what its all about 😉
I created this workout program, as I needed a switch up in my current routine. I thought it would be fun to post it each week, and have you follow along with me! These workouts are meant to be challenging, so if you’re not a regular gym goer, you may find it difficult. But each week, I bet you’ll find you do better and better! If you can’t do all the sets or complete the workout…don’t worry! Just keep at it and make it a goal to work towards.
The workouts will be different every week for 12 weeks. Its a great opportunity to try a new routine and have a group of people to do it with. This program would be great to do solo or with a friend or even a few friends. Its much easier to stick to something when you’re all doing the same program.
Tips
Your job during these workouts? Push yourself! While still keeping proper form. If it gets too heavy and you can’t complete a set…drop your weight. Too easy? Increase the weight.
Rest as little as possible. You want to keep your heart rate up to burn the max amount of calories.
If you want to do these workouts on other days than specified, by all means, do what works best for you. These just happen to be the days I’ll be doing them. I’ll be working out 5 days, with 2 off days.
These workouts are meant to be done at the gym, as there is a variety of equipment. Feel free to do it at home if you have a proper setup. In the future, I might expand to do home workouts. While many people are motivated to workout at home, most people are actually more motivated by getting out of the house, and being in a gym setting. Personally, I work much harder at the gym than at home. With 2 small kids, I find there is too many distractions at home, and I’m constantly pulled away.
Nutrition/Diet Tips
For myself, I don’t count calories or follow a rigid nutrition program. I’m a firm believer that you should eat healthy, while incorporating things you enjoy eating. Moderation, and not completely giving up anything. If you prefer to count calories and/or macros, here’s a good calculator that can get you started. Remember – low calorie is not better, and you want to build a strong metabolism, not one that’s going to plateau quickly, and put you in a spot to yo-yo back.
Check out my RECIPE LIST. These are recipes I make and eat daily. I always have homemade protein bars, muffins, cooked chicken and a couple of cooked and raw veggies on hand.
Breakfast ——> I’ve got a list of over 35+ here
Lunch ——> I usually have dinner leftovers, or something simple like a chicken and veggie sandwich or chicken and veggies.
Dinner ——> Any of the “Mains” recipes in the recipe list
Snacks ——> Tons of easy ideas here
“Sample Menu” ——-> Every week I post a “What I Ate Wednesday” which is a sneak peak of what I eat daily. Check out all those posts here.
Important Notes
Any questions, please leave a comment at the bottom of this post, and I’ll answer them. But please understand this is not a customized workout, and I won’t be providing modifications.
If you’re dealing with an injury, best to chat with your doctor or therapist about your workout limitations.
LET’S GO!!!!!!!!!!
Looking forward to seeing and hearing how the workouts are going! I’d love if you leave comments below, or post on Facebook, Twitter or Instagram, tagging me @busybuthealthy and using the hashtag #bbhbodyassault . Next week’s workouts will be different, and I’ll be posting Week 2 in a new post on Feb 1st.
Selfies??!! YES! I’d love to see your pre or post workout selfies and progress photos! Anything that helps you get or stay motivated! Remember to tag me @busybuthealthy on Instagram
WEEK 1
Monday – Legs
Warm up – 5-10 minutes on cardio equipment of choice at level 10 to 12, or fast walk on treadmill to get your heart rate going.
——–
1) Plie Dumbbell Squat – 15 reps, no rest
Then do weighted bench step ups for 30 seconds (about 10 per leg)
3 SETS
2) Leg Press – 25 reps, rest for 20 seconds
Then do dumbbell walking lunges 10 across, 10 back
3 SETS
3) Barbell Deadlifts (straight legged) – 20 reps, rest for 10 seconds
Then do 20 squat jacks
3 SETS
4) Barbell squats – 20 reps, no rest (try and lift half your bodyweight on bar)
Then drop to the floor and do 30 crunches
5 SETS
5) 1 Legged Cable Kickback – 15 rep each leg, no rest
Then do 15 ball leg curls
3 SETS
Tuesday – Shoulders
Warm up – 5-10 minutes on cardio equipment of choice at level 10 to 15, or fast walk or light job on treadmill to get your heart rate going.
———-
1) Machine Shoulder Press – 20 reps, rest for 20 seconds
Then do lateral shuffles (3 to one side, 3 back) for 30 seconds
4 SETS
2) Dumbbell Squat Presses – 15 reps, no rest
Then do mountain climbers for 30 seconds, rest for 20 seconds
4 SETS
3) Dumbbell Side Lateral Raises – 15 reps, no rest
Then do 10 burpees, rest for 10 seconds
4 SETS
4) Bent Over Rear Delt Raises – 15 reps, no rest
Then do 20 bicycle abs, rest for 10 seconds
4 SETS
5) Front Plate Raises – 15 reps, no rest
Then do a plank – hold for 1 min, rest for 10 seconds
4 SETS
6) Arnold Presses – 12 reps or till failure, no rest
Then do 30 regular jumping jacks
Then do barbell upright rows – 15 or till failure, rest for 20 seconds
4 SETS
Finisher – 20 ab rollers or until failure
2 SETS
Wednesday – Arms (Biceps/Triceps)
Warm up – 5-10 minutes on cardio equipment of choice at level 10 – 15, or fast walk on treadmill to get your heart rate going.
————–
1) Wide Grip Barbell Curls – 15 reps, rest for 10 seconds
Then do 20 bench dips
4 SETS
2) Drag Curls – 10 reps (heavy), rest for 10 seconds
Then do 25 split lunge jumps
4 SETS
3) Preacher Curls – 15 reps, rest for 10 seconds
Then do 20 jump squats
4 SETS
4) Triceps Pushdown with Rope – 15 reps, no rest
Then do 25 Weighted Rope Crunches
4 SETS
5) Standing Overhead Dumbbell Triceps Extension – 15 reps, no rest
The drop to the ground and do 25 Russian twists
4 SETS
6) Skull Crushers – 15 reps, no rest
Then do 15 bench jumps (or box jumps)
4 SETS
Finisher – Diamond Pushups till failure
2 SETS
Thursday – Back/Chest
Warm up – 5-10 minutes on cardio equipment of choice at level 10 – 15, or fast walk on treadmill to get your heart rate going.
————–
1) Assisted Pullups – 15 reps, no rest
Then do 20 volleyball blocks
4 SETS
2) Seated Close Grip Row – 15 reps, no rest
Then do 30 mountain climbers
4 SETS
3) Standing Barbell Row – 15 reps, no rest
Then do 25 jumping jacks
4 SETS
4) Machine Chest Flies – 15 reps, no rest
Then do 20 standing squats (with dumbbells)
4 SETS
5) Lying dumbbell flies – 10 reps (heavy), no rest
Then do 50 weighted standing broomstick twists
4 SETS
6) Incline Dumbbell Press – 10 reps (heavy), no rest
Then do 25 split lunge jumps
4 SETS
Saturday – Full Body Assault
Complete this workout in as few sets as possible
1) 100 jumping jacks
2) 100 push ups – drop to your knees if you have to
3) 100 crunches
4) 100 curtsy lunges with dumbbells (50 per leg)
5) 100 scissor jumps
6) 100 standing, palms in dumbbell press
7) 100 rope curls
8) 100 bent over two dumbbell rows
9) 100 barbell squats – try to do at least 1/2 your body weight on the bar
10) 100 straight bar triceps pushdowns
11) 100 alternating lunges
12) 200 mountain climbers
* As per any workout program, its my assumption that you have a “green light” to workout, and I can’t be held liable if you injure yourself. You do this program at your own risk.