12 week challenge

3 RO20UNREDPSS

WEEK 1 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5
WEEK 2
WEEK 3 LB HIIT UB LIIT FB
LB HIIT UB LIIT FB
LB HIIT UB LIIT FB

WEEK 4 FB CA LB HIIT UB

WEEK 5 FB CA LB HIIT UB

WEEK 6 FB CA LB HIIT UB

WEEK 7 UB HIIT FB CA LB
WEEK 8 UB HIIT FB CA LB

WEEK 9 UB HIIT FB CA LB

WEEK 10 LB HIIT/A UB CA FB

WEEK 11 LB HIIT/A UB CA FB
WEEK 12 LB HIIT/A UB CA FB

LB = LOWER-BODY LIIT = LOW INTENSITY INTERVAL TRAINING
UB = UPPER-BODY HIIT = HIGH INTENSITY INTERVAL TRAINING
FB = FULL-BODY CA = CARDIO + ABS

Booty Bands 5 lb. Ankle Weights

Barbell Pad Here is some of the equipment I
Dumbbells use on a daily basis. These are
especially helpful for the at-home
workouts. If you can afford it, I
definitely recommend investing in
some/all of these. It will assist in
strengthening and toning the body
in a very strategic way. With that
said, it is possible to complete the
workouts without equipment. If
you choose not to purchase it at
this time, or are at a beginner
level, you can still follow the
exercises provided in this Ebook.

*Click the product for buying options*

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DAILY WORKOUT
This is a non-negotiable goal for me! Getting my body
moving makes me feel my best every day, both physically
and mentally. Just 30 minutes of your day can have such a
profound impact on the rest of your life. Worth it!

DAILY WATER
It is a great goal to drink half your body weight in oz. every
day. I aim for 2 hydro-flasks full :) That's 80oz. of water. It

boosts your immune system, flushes out toxins and keeps
your skin glowing. A well hydrated body is a happy one!

DAILY OUTFIT
It is a goal of mine to wear everything in my closet before
buying any new clothes. It has been so much fun dusting
off old outfits that I have only worn once or twice (not to
mention, they fit better). Time to bust out those old skinny
jeans.

DAILY MEDITATION
Meditation is something that is very foreign to me! I have
felt that "runners high" feeling, and do a lot of visualizing
while on the treadmill. I am, however, very go, go, go and
am excited to see how I might benefit from a little stillness.

DAILY STEPS
Although I have been good about getting in my workouts,
considering I work from home, I have a tendency to sit
around for the rest of the day. Non-Exercise movement is
crucial for optimal health. Add me on FitBit: MontanaDanna

DAILY BOOK CLUB
I have been loving listening to audio books as I get ready in
the morning. They help me start my day on a super positive

and inspired note, and allow me to multi-task during an
hour I often feel is time wasted.





Glute Activation
Exercises are a great
addition to any lower or
full-body workout. They
will warm up your
muscles and help you to
engage the bum to get
the most out of your
workout. I like to do
some or all of these
exercises 2x/week before
my Lower-Body and
Full-Body workouts.
Choose your favorite,
and lets get sweating!

GLUTE ACTIVATION Reach and Row Narrow to Wide Squats
Alternating Side Steps Standing Side Kicks

Standing Back Kicks

Wall Sit + Hip Abductors

Wide Stance Walk

Banded Glute Bridges

15-30 REPS EACH



STRETCH

Post-Workout HOLD EACH STRETCH FOR 30 SECONDS

STRETCH

Post-Workout HOLD EACH STRETCH FOR 30 SECONDS

STRETCH

Post-Workout HOLD EACH STRETCH FOR 30 SECONDS

Three, Two, One GO!!!

WEEK 1 DAY 1 Squat Weighted Sumo Squat

Side Lunges Right x10 Side Lunges Left x10

Lunge Right x10 Lunge Left x10

lower-body Straight Leg Deadlift Alternating Kickback

Weighted Glute Bridge Ab Crunch

Finish with your LOWER-BODY stretch

WEEK 1 DAY 2 Jumping Jacks Banded Side Steps

Banded Jump Squats Banded Squat Pulses

Straight Leg Raises Banded Glute Bridges

Kickbacks Right Leg Kickbacks Left Leg

HIIT Alternating Planked Rows Ab Crunches
30 Seconds of Exercise/30 Seconds of Rest

WEEK 1 DAY 3 Bent Over Flys Lateral Arm Raises

Alternating Hammer Curls Upright Rows

Lunge and Clean 10x Right Lunge and Clean 10x Left

upper-body Side Plank Raises 10x Right Side Plank Raises 10x Left

Planked Row 10x Right Planked Row 10x Left

Finish with your UPPER-BODY stretch

WEEK 1 DAY 4 LOW INTENSITY TRAINING

LIIT ❤❤

Check the "gym" options for more ideas.
I prefer to do LIIT on the machines.

WEEK 1 DAY 5 Sumo Squat + Up Row Straight Leg Deadlift

Lunge + Bicep Curl 10x (R) Lunge + Bicep Curl 10x (L)

Single Glute Bridge 10x (R) Single Glute Bridge 10x (L)

Donkey Kick 10x Right Donkey Kick 10x Left

full-body Lunge and Clean 10x (R) Lunge and Clean 10x (L)

Finish with your FULL-BODY stretch

WEEK 1 DAY 6This is one of your 2 days off each week.
You choose which two days you'd like to
Rest Day rest. For me, I like to workout Monday,
Tuesday, Thursday, Friday and Saturday.
This leaves Wednesday and Sunday as

my rest days. Choose whichever days
work best for your schedule.

BONUS POINTS IF YOU STILL
GET IN YOUR 10,000 STEPS :)

YOU BECOME
WHAT YOU REPEATEDLY DO

WEEK 2 DAY 1 Squat Weighted Sumo Squat

Straight-Leg Deadlifts Side Shuffle Toe-Taps

Lunge 10x Right Lunge 10x Left

lower-body Glute Bridges Mountain Climbers

Push-Up to Kick Back 10x (R) Push-Up to Kick Back 10x (L)

Finish with your LOWER-BODY stretch

WEEK 2 DAY 2 Jumping Jacks Side Shuffle Toe Taps

Mountain Climbers Wide to Narrow Jump Squat

Axe Standing Abs Right Axe Standing Abs Left

Half Burpee Alternating Straight Kick Backs

HIIT Weighted Glute Bridge Ab Crunch

30 Seconds of Exercise/30 Seconds of Rest

WEEK 2 DAY 3 Jumping Jacks Upright Rows

Lateral Raises Bicep Curls

Single Arm Press 10x (R) Single Arm Press 10x (L)

Planked Rows 10x (R) Planked Rows 10x (L)

upper-body Tricep Extensions 10x (R) Tricep Extensions 10x (L)

Finish with your UPPER-BODY stretch

WEEK 2 DAY 4 LOW INTENSITY TRAINING

LIIT ❤❤

Check the "gym" options for more ideas.
I prefer to do LIIT on the machines.

WEEK 2 DAY 5 Sumo Squat w/ Bicep Curl Bent Over Rows

Clean & Press 10x Right Clean & Press 10x Left

Side Lunge to Up Row 10x (R) Side Lunge to Up Row 10x (L)

Glute Bridges Star Abs

full-body Push-Up to Kick Back 10x (R) Push-Up to Kick Back 10x (L)

Finish with your FULL-BODY stretch

WEEK 2 DAY 6 This is one of your 2 days off each week.
You choose which two days you'd like to
Rest Day rest. For me, I like to workout Monday,

Tuesday, Thursday, Friday and
Saturday. This leaves Wednesday and

Sunday as my rest days. Choose
whichever days work best for your

schedule.

BONUS POINTS IF YOU STILL
GET IN YOUR 10,000 STEPS :)

LIFE BEGINS AT THE

END OF YOUR COMFORT ZONE

WEEK 3 DAY 1 Squats Weighted Sumo Squats

Lunges 10x Right Lunges 10x Left

Curtsy Lunges 10x Right Curtsy Lunges 10x Left

lower-body Single-Leg Deadlift 10x (R) Single-Leg Deadlift 10x (L)

Weighted Glute Bridge Alternating Kickback

Finish with your LOWER-BODY stretch

WEEK 3 DAY 2 Side-Shuffle Toe Taps Jump Squats

Axe Standing Abs Right Axe Standing Abs Left

Curtsy Lunges Right Curtsy Lunges Left

Weighted Glute Bridge Glute Bridge Pulses

HIIT Banded Alternating Side Step Pilates Straight Legs

30 Seconds of Exercise/30 Seconds of Rest

WEEK 3 DAY 3 Single-Arm Row 10x Right Single-Arm Row 10x Left

Bent-Over Fly Upright Row

Bicep Curls Dumbbell Press

Dolphin Plank Tricep Bridge

upper-body Push Ups 30 Second Side Plank

Finish with your UPPER-BODY stretch

WEEK 3 DAY 4 LOW INTENSITY TRAINING

LIIT ❤❤

Check the "gym" options for more ideas.
I prefer to do LIIT on the machines.

WEEK 3 DAY 5 Sumo Deadlift to Up Row Side Shuffle Toe-Taps

Lunge w/ Bicep Curl 10x (L) Lunge w/ Bicep Curl 10x (R)

Single-Leg Deadlift 10x (L) Single-Leg Deadlift 10x (R)

Glute Bridge with Chest Press Tricep Bridge

full-body Side-Plank Raises 10x Left Side-Plank Raises 10x Right

Finish with your FULL-BODY stretch

WEEK 3 DAY 6 This is one of your 2 days off each week.
You choose which two days you'd like to
Rest Day rest. For me, I like to workout Monday,
Tuesday, Thursday, Friday and Saturday.
This leaves Wednesday and Sunday as

my rest days. Choose whichever days
work best for your schedule.

BONUS POINTS IF YOU STILL
GET IN YOUR 10,000 STEPS :)

IT'S NOT HAPPINESS THAT MAKES US GRATEFUL
IT'S GRATITUDE THAT MAKES US HAPPY

WEEK 4 DAY 1 Sumo Squats w/ Bicep Curls Stiff-Leg Deadlifts w/ Row

Kettlebell Swings Jump Squats x15

Banded Side-Steps 15x Left Banded Side-Steps 15x Right

Single-Leg Deadlift 15x (L) Single-Leg Deadlift 15x (R)

full-body Planked Straight-Legs 15x (R) Planked Straight-Legs 15x (L)

Finish with your FULL-BODY stretch

WEEK 4 DAY 2 CARDIO + ABS

Pilates Alternating Kicks Bicycles

Crunch Pulses Star Crunches

30-Second Side-Plank (L) 30-Second Side-Plank (R)

CA Planked Straight-Legs 10x (L) Planked Straight-Legs 10x (R)

Finish with your FULL-BODY stretch

lower-body WEEK 4 DAY 3 Weighted Squats Weighted Sumo Deadlifts

Single-Leg Deadlift 15x (R) Single-Leg Deadlift 15x (L)

Banded Side-Steps Alternating Side-Lunges

Lunges 15x Right Lunges 15x Left

Planked Straight-Legs 15x (L) Planked Straight-Legs 15x (R)

Finish with your LOWER-BODY stretch

WEEK 4 DAY 4 Banded Sumo Deadlifts Alternating Side Steps

Kettle/Dumbbell Swings Jump Squats

Alternating Rows Push Up's

Shoulder Taps Alternating Planked Leg-Raises

HIIT Side Plank Left Side Plank Right

40 Seconds of Exercise/20 Seconds of Rest

WEEK 4 DAY 5 Stiff-Leg Upright Rows Alternating Hammer Curls

Bent Over Row 15x (R) Bent Over Row 15x (L)

Rear Delt Flys Lateral to Front Raises

upper-body Single-Arm Rows 15x Left Single-Arm Rows 15x Right

Push-Ups Shoulder Taps

Finish with your UPPER-BODY stretch

WEEK 4 DAY 6This is one of your 2 days off each week.
You choose which two days you'd like to
Rest Day rest. For me, I like to workout Monday,
Tuesday, Thursday, Friday and Saturday.
This leaves Wednesday and Sunday as

my rest days. Choose whichever days
work best for your schedule.

BONUS POINTS IF YOU STILL
GET IN YOUR 10,000 STEPS :)

KICK THE HATERS TO THE CURB!

WEEK 5 DAY 1 Straight-Leg DL to Up Row Bent-Over Rows

Lunge to Bicep Curl 15x (R) Lunge to Bicep Curl 15x (L)

Wall Sit w/ Lateral Raises Kettle/Dumbbell Swing

Glute Bridge to Chest Press Planked Single-Arm Rows

full-body Alternating Donkey Kicks Dumbbell Weighted Crunches

Finish with your FULL-BODY stretch

WEEK 5 DAY 2 CARDIO + ABS

Crunches Straight Leg Lowers

Cross-Body Crunch 10x Right Cross-Body Crunch 10x Left

Star Abs Weighted Dumbbell Crunch

CA Side Plank Raises 10x Right Side Plank Raises 10x Left

Finish with your FULL-BODY stretch

WEEK 5 DAY 3 Weighted Squats Weighted Sumo Squats

Straight Leg Deadlifts Jump Squats

Side Lunge to Clean 15x (R) Side Lunge to Clean 15x (L)

lower-body Single-Leg Kick Back 15x Right Single-Leg Kick Back 15x Left

Weighted Glute Bridges Single-Leg Glutes 15x Each

Finish with your LOWER-BODY stretch

WEEK 5 DAY 4 Butt Kicks Side Shuffle Toe Taps

Jump Squats Mountain Climbers

Assist. Push-Up/Kick Back (L) Assist. Push-Up/Kick Back (R)

Burpees Shoulder Taps

HIIT Side Plank Raises Right Side Plank Raises Left

40 Seconds of Exercise/20 Seconds of Rest