Shred B4 You Wed (In-Gym)

ShwreeddBeforeyou

IN-GYM VERSION

6-WEEKS TO WEDDING READY

The Exact System Used By 100’s Of
Women To Drop Inches And
Tighten Up Before Their
Big Day

Mission

Our mission at Powerfully Fit is to empower
women to create choice through health and fitness
by providing science-based education, tools, and
programs. We have an intense drive to provide
proper information to women who have been
scammed or let down by an industry that should
have built them up stronger. Powerfully Fit LLC is a
safe space for all women of any size, color, or race,
at any stage of their journey.

TableCof ontent

2 Mission
3 Tabel of Content
4 Supplement Recommendations
6 Disclaimer
7 Are You A Beginner?
8 Our 6 Secrets
10 Workout Log

SuppRleecommmeendnito Click the pictures to learn more

11-DB Goddess

1stphorm designed this supplement to be exactly what we need as women to accelerate fat
loss. Unfortunately for us gals, our hormones & genetics cause fat to store differently on our
body (hips, butt, thighs, and lower midsection), we have water retention, and bloat. 1-DB
Goddess balances out our hormones, increases energy levels, reduces stress, improve your
mood, decreasing cravings, and helps you lose fat. **Pair with Thyro-Drive and you have a
highly effective fat-loss combo.**

Thyro-Drive

30 million Americans suffer from an under active thyroid (including yours truly). If you live a
high stress life and tend to under sleep, this supplement is a wonderful addition to your stack.
It optimizes thyroid function by delivering raw materials to your body in order to stimulate the
production and release of T3 & T4. This increases your basal metabolic rate (metabolism),
increases core body temp, which in turn leads to a dramatic increase in daily caloric expendi-
ture.

Level-1 Protein

Many supplement comparison review sites have named this protein powder the best protein
on the market based on taste, ingredients, and formula. Inside this tub is a sustained assimila-
tion protein which is a combo of Cross-Flow Micro-Filtrated Whey Protein Isolate, Low-Tem-
perature Micro- Filtrated Whey Protein concentrate. It's specifically formulated to deliver the
highest quality proteins in a sustained release which mimics the digestion rates of whole foods.
Which means this makes the Level-1 shake an awesome meal replacement when you're on the
go. 1stphorm has integrated glutamine which helps your muscles deal with the stress of being
consistently broken down in the gym and there are also 5g of BCAAs in every scoop to help
recovery and build muscle. Adequate protein intake is imperative for fat loss, muscle building
and tone. I would
consider a protein a must in your stack.

Phormula-1 Protein

I wanted to give you options when it comes to your protein, because there is no such thing as
one size fits all! This is a 100% hydrolized whey protein which means the protein isolates are
predigested making them fastacting when you drink it post workout. The idea behind this is:
the quicker you can get fuel to your muscles the faster they will recover, the faster they will
build, and the faster you will see fat loss (if this is your goal), and muscle tone. It only has 3g of
carbohydrates so this is perfect if you're on low carb programming. Phormula-1 also comes in
an all natural version as well.

Vegan Power Pro Protein:

To all of my vegans: I didn't forget about you! This is a leading vegan protein on the market
today. It is a pea protein and rice protein with a green superfood complex, and digestive
enzyme blends to make sure you are getting as many health benefits per scoop. It is 100%
vegan, natural, non- GMO, no artifical flavors/sweetners/colors, no gluten, no dairy or soy. It
has very few carbs, and is perfect to take throughout the day or post workout to promote
muscle repair and lean muscle growth without the grittiness or chalkiness that comes with
most vegan proteins. If whey protein makes you break out, this is also a wonderful alternative.

Multivitamin

The kind of multi you take matters. First and foremost, you want to find one that is
designed specifically for females. The M-Factor Goddess is a pharmaceutical-grade
multi that ensures you are receiving the micronutrients your body needs to function at
peak ability. M-Factor will increase energy levels, protect against premature aging, and
it stimulates natural hormone function. This is a foundational supplement - meaning
this is an absolute 'yes' when you're building out your stack.

Omega

There are so many things that trigger inflammation in your body and it will actually
hinder your results. But more importantly, inflammation can cause long term diseases,
cancers, and dysfunctions. If your diet is not rich in essential fatty acids, you should
throw this into your stack as well. It's considered 'brain food', slows age related memory
loss, reduces your risk for heart diseases, helps clear up your skin, helps your hair grow,
helps with muscle recovery, increases fat break down to help with fat loss, and
improves your overall health

Micro Factor Packs

This option is awesome because your daily vitamins, minerals, and other micronutrients
your body needs to function at peak ability for the day are prepackaged and are easy to
throw in your bag when you're on the go. (Where my busy babes at?) There is a multi, an
omega, a probiotic, an antioxidant pill, a CoQ10 (more antioxidants), and a fruits & veg-
gies pill in each pack. In order for your body to reach its full potential, it needs to have a
solid foundation of all the essential nutrients on a daily basis and Micro Factor does just
that.

Opti Greens & Reds Health Stack

This is the gamechanger of all game changers. It was the first supplement I tried from 1st
phorm and it changed everything for me personally. The combo promotes gut health
with probiotics and anti-inflammatory ingredients, no more bloating, they help you
digest food, improves immune system and function, increases energy, full of powerful
antioxidants to arm your body to fight environmental stressors. It also makes sure you
have a healthy glycemic response which helps you optimize the carbs you digest to be
stored as muscle energy and not as fat. If you don't get both, choose 1, drink it over ice.

Project-1 Pre Workout

Pre-workouts are tricky because the jittery, 'cracked out' feeling is really glorified in the
fitness industry, so naturally everybody pumps their pre-workouts that make you feel
crazy. That jittery feeling normally comes with an energy crash as well. I stopped using
pre-workouts altogether until I found Project-1. It is clinically dosed with the ingredients
you need to increase energy, focus, strength, and performance in the gym. It's a gradual
increase of energy so it doesn't hit you all at once, increases your focus, and no crash, no
jitters, no 'rock gut', no heat spells. It also has BCAAs in order to stimulate protein syn-
thesis during your workout.

Disclaimers

All information and advice appearing on this eBook is the result of my
studies and my own personal experience. This is not intended to
replace medical advice. Before beginning this or any other nutritional
or exercise regimen, consult your physician to be sure it is appropriate
for you. Your participation in any nutritional, dietary, or exercise plan
will constitute your agreement to release and hold harmless Powefully
Fit LLC from any claims arising out of same.

BNego ipnrobnlemesrist?a!
This program is designed for those who are eager to learn. If you are still
struggling with form, please look up how it is done correctly via youtube.
You are able to adjust this program to fit your own fitness level by choosing
your own weight. This is supposed to be a challenge, but be aware and listen
to your body.
I recommend trying a new exercise with very little or no weight until you
grasp form and feel comfortable performing that exercise.

Hothwe dproopIerchwoeiogshte ?

We want you to be struggling on the last 2-3 repetitions of every set you
complete. IF you feel like you are able to do 2-3 reps beyond what the
workout says, please increase your weight. If you cannot complete the listed
reps and sets please come down in weight.

Whastup'seraset ?

This just means you will be performing two exercises back to back and then
you get to rest. You will see supersets in your workouts.

OuSr e6crets Our Booty-Building Secrets
You Need to Know Before You Start

Eat

Eat to grow muscle. You know the strong, round,
lifted booties you see on athletes? They eat a
balanced diet full of protein, fats, and carbs (yes carbs)
to fuel the growing process. Don’t be scared of good
carbs, your body needs them, and if you’re working hard,
you will see gains in all the right places if you eat carbs
post workout.

Slow & Controed

Use SLOW & CONTROLLED movements. The slower
you go, the more muscle fibers you have to recruit.
You tap into the deep muscle fibers that need to be
worked too. It makes the exercise harder, but you get
more bang for your buck.

Time Under Tension
TIME UNDER TENSION or TUT. At contraction hold for 3-
5 seconds. SQUEEZE those cheeks together. (If you don't,
you're waisting your time.) I will mark which ones work best
for TUT throughout your workouts. You will see 'TUT' on
your workouts.

Stress is your friend

STRESS YOUR BOOTY OUT. It’s not going to be easy.
You have to learn to love the burn, want the burn,
beat the burn. Know 'the burn' means you’re doing
it right, and those 3 reps you’d rather die than push
through? Well that is where you actually will make
the most progress, not only physically, but mentally
too. That is what separates the girls that make their
flat booty grow, or from those who give up and don't
get the results they want.

Intensity

HIGH INTENSITY, MORE OFTEN.. YES PLEASE! Make sure
to push yourself. If you do not feel pushed after a workout,
that is on you. These are proven hundreds of times over to get
results - you need to make sure you're honest with yourself. If
it's not hard enough, grab more weight, push yourself harder,
add weight on your back, add bands for more resistance etc.

Hypertrophy

Hypertrophy is extended stress on the muscle using
heavy weight. You will see this in your BIG LIFTS
phase of this program. You are pushing more
weight, but with lower reps. Again, add resistance
if you don't feel like you really have to push the last
1-2 reps of each set.

Finally.....
The

3-Phase,

6S-Whreededikng
Wedding Program

with

Phase 1: Volume

Back & Chest * AMRAP - AS MANY REPS AS POSSIBLE

EXERCISE SETS REPS TIME Notes

Warm-Up Circuit 2 Rounds 15
15
Superband Overhead Lat 4 Rounds 15
Pull Apart
*AMRAP 12
Superband Pull Apart
15
Underhand Pull Apart w/ 12
Band
15ea.
Superset 15ea.

Band Assisted Wide 15
10
Barbell Bench Press pause at the bottom of ea. rep
for a 2 count
Superset 4 Rounds pause every 5 reps at the
bottom of the rep for 5 seconds
Dumbbell Incline pause at the top of every rep for
20 secs
Dumbbell Incline Bench Row
Drop to knees if you need to
Superset 4 Rounds

DB Single Arm Bent

Single Arm Chest Press 4 Rounds

Superset

Straight Arm Pull Down
Push Up

Phase 1: Volume

10-Minute Core INTERVAL WORKOUT - USE A TIMER, REST 15
SECONDS BETWEEN EXERCISES

EXERCISE SETS REPS TIME Notes

Exercises 2-3 Rounds

Plank Hops 60 sec.
30 sec.
Hip Dip 60 sec. 30 sec, EACH SIDE (total 60)
60 sec.
V-UPS for Abs 60 sec.
60 sec.
Plank Jack 60 sec.
60 sec.
Banded Dead Bug

Russian Twist

V Twist

Plank Hip Twist

Phase 1: Volume

Full Body 1 WARM UP: 10MIN CARDIO, USE DUMBBELLS

EXERCISE SETS REPS TIME Notes
Circuit 4 Rounds
12
DB Box Squat Jump 4 Rounds 12
20
Gorilla Row 10

Abdominal Clams 15
Bicep Curl To 12 total
Overhead Press 10 ea. leg
10 ea. side
Circuit

Kettlebell Swing
DB Alternating
Renegade Row
Walking Lunge

Toe Touch Single Arm

Phase 1: Volume

Full Body 2 SETS REPS TIME WARM UP: CARDIO 10 MIN
3
EXERCISE 12 Notes
Superset 3 15
12 30 sec.
ALT. Lunge Hops 3 20 30 sec.
Superband Pull Apart
3
Superset
30 sec. Left Leg
Squat to Overhead Press 30 sec. Right Leg
Bench Leg Raise 60 sec.

Superset

Around The Worlds
Bench Overs

Circuit

Banded Glute Kick Backs
Banded Glute Kick Backs
Dumbbell Glute Bridge Floor

Phase 1: Volume

Shoulder & A12 rms WARM UP: CARDIO 10 MIN

EXERCISE SETS REPS TIME Notes

Circuit 2 15
15
Band External Rotation
10 ea.
Band Internal Rotation 10

Barbell Overhead Press 20 Use DB's if needed
15
Superset 3 Pause at top of ea. rep for 2 sec
20, 15, 10
DB Alt. Bicep Curls 8 ea. arm This is going to burn, keep a
8 ea. arm slight bend in elbows
DB Tricep Kicbacks 5 left arm, 5 right arm, 5
together
Superset 3
Go up in weight each time
Seated Lateral Raise

DB Skullcrushers

Circuit 3

DB Upright Row

DB Single Arm Overhead
Tricep Extension

DB Isometric Bicep Curl

Phase 1: Volume

Legs 1 SETS REPS TIME WARM UP: 10 MIN CARDIO
3 Rounds
EXERCISE 15 Notes
Warm-Up Circuit 4 Rounds 12
SLOW AND CONTROLLED
Superband Good Morning 5 Rounds 10 ea. leg SLOW AND CONTROLLED
15
Banded Glute Kick Backs 5 slow, 3 count as you curl in
8 ea.
Superset 15 5 left leg, 5 right leg, 5
together
Barbell Split Squats 30 sec. BURN OUT, REST 15 SEC
BETWEEN SETS
Stability Ball Hamstring Curl

Superset

Kettlebell Side Lunge
Machine Seated Leg
Extension
Dumbbell Deadlift

Phase 1: Volume

Legs 2 WARM UP: 10MIN CARDIO, REMEMBER - PUSH
WEIGHT IF IT'S NOT DIFFICULT ENOUGH
EXERCISE
Circuit SETS REPS TIME Notes
3 Rounds
90/90 Hip Stretch
Fire Hydrant Hip Circle 16
Marching Glute Bridge
10 ea. side
Circuit
20
B Stance Hip Thrust
Forward Lean Lunge 4 Rounds
Goblet Squat
Hip Abduction Machine 10 ea. leg SLOW & CONTROLLED

12 total These are glute focused

15 slow, 3-sec count open and
4 15 closed, rest 20 sec

Phase 2: Big lifts

Full Body WARM UP: 10MIN CARDIO, REMEMBER - PUSH
WEIGHT IF IT'S NOT DIFFICULT ENOUGH
EXERCISE
Circuit SETS REPS TIME Notes
4 Rounds
DB Sumo Squats 10 SLOW & CONTROLLED
5 Rounds 12 ea.
Walking Lunges 20 ea. leg SLOW & CONTROLLED,
alternating
DB Donkey Kicks 20 HEAVY DB

In And Outs 10
12
Circuit 12
30
Barbell Pendlay Row
Bicep Curl to Overhead
Press
Renegade Push Up Row

Kettle Bell Swings

Phase 2: Big lifts

Legs 1 SETS REPS TIME WARM UP: CARDIO 10 MIN,
3 PUSH HEAVY WEIGHT
EXERCISE 12 ea.
Superset 25 ea. leg Notes

Walking Lunge 10-12 Add band above knees
12
Body Weight Reverse Lunge Add band above knees, HEAVY
8 Plate goes under front toes
Superset 10 ea.

Smith Machine 20 ea. leg
Bulgarian Split Squat 20
DB Goblet Squat 20

Superset

Barbell Front Squat

Elevated DB Lunges

Superset

Banded Fire Hydrants

Banded Hip Thrust

DB Body Weight Squat

Phase 2: Big lifts

Legs 2 WARM UP: 10MIN CARDIO, REMEMBER - PUSH
WEIGHT IF IT'S NOT DIFFICULT ENOUGH
EXERCISE
Circuit SETS REPS TIME Notes
4 Rounds
Barbell Deadlift 4-10 SLOW & CONTROLLED HEAVY
1.5 Single Leg Hip Thrust 5 Rounds 15
Single Leg RDL 10 ea. leg SLOW & CONTROLLED,
1 take it at 25 per leg at a time
Circuit 2 12 take it at 25 per leg at a time
12
Barbell Good Morning 10
B Stance Barbell Hip Thrust 50 ea. leg
Hamstring Curls 50 ea. leg
Bench Cable Kickbacks
Banded Donkey Kickback

Phase 2: Big lifts

Legs 3 WARM UP: 10MIN CARDIO, REMEMBER - PUSH
WEIGHT IF IT'S NOT DIFFICULT ENOUGH
EXERCISE
SETS REPS TIME Notes
Lateral Band Walks 1
Body Weight Squat 15 ea. way
3
Circuit 20 SLOW & CONTROLLED HEAVY
3 Rounds
Barbell Back Squat 8-10 the higher the box, the bigger
DB Frog Pump 3 30 the challenge
DB Step Up 12 ea. leg
3 Push weight!
Superset 8-10
12 ea. leg
Barbell Sumo Deadlift
Single Leg Hip Thrust 6-8
Barbell Hip Thrust

Phase 2: Big lifts

Upper Body WARM UP: SUPERBAND DISLOCATES 20 REPS

EXERCISE SETS REPS TIME Notes
Circuit 3
12 Increase weight ea. round
Barbell Overhead Press 3 15
20
DB Lateral Raise 3
3 15 alternating reps
Pike Push Up 12 ea.
20 alt.
Circuit
10
Barbell Bent Over Row 10
DB Single Arm
Bent Over Row 20 alternating reps
Gorilla Row 20 alternating reps

Superset

Banded Assisted Close
Grip Pull Up
Assisted Pull Ups

Superset

Toe Touch Single Arm

High Plank To Low Plank

Phase 3: plyo / hiit

10-Minute Core INTERVAL WORKOUT - USE A TIMER, REST 15
SECONDS BETWEEN EXERCISES

EXERCISE SETS REPS TIME Notes

Body Weight

Plank Hip Twist 60 sec
30 sec
Weighted Russian Twist 60 sec
60 sec
Sprinter Sit Up 60 sec
60 sec
Plank Jack 60 sec

Elbow Side Plank right side
left side
Elbow Side Plank

Plank To Push Up

Phase 3: plyo / hiit

Full Body SETS REPS TIME WARM UP: CARDIO 10 MIN
1
EXERCISE 3 10 60 sec. Notes
Superset 8 ea. leg 60 sec.
3
Banded Jumping Jack 20
Seal Jumping Jack 3
12
Circuit 15 ea. leg

1-2 Push Ups 20
DB Lunge Overhead Press
Shoulder Press Jacks 8 ea. side
15 ea. side
Circuit
30
Sumo Deficit Squat
Bodyweight Split Squat
Banded Sumo Squat

Circuit

DB Step Up to Bicep Curl
Banded Hip Abductions
Reach Catch Abs

Phase 3: plyo / hiit

Full Body HIIT INTERVAL WORKOUT - USE A TIMER, REST 30
SECONDS BETWEEN EXERCISES

EXERCISE SETS REPS TIME Notes

Body Weight/DBs 3-4 Rounds

Single DB Sumo RDLs 45 sec. right side
45 sec. left side
Single Leg Elevated 45 sec.
Hip Thrust 45 sec. right side
45 sec. left side
Single Leg Elevated 45 sec.
Hip Thrust 45 sec.

Walkouts

DB Lateral Raise

Single Arm Toe Touch

Banded Glute
Bridge Abductions

Phase 3: plyo / hiit

Legs WARM UP: 10MIN CARDIO/STRETCH

EXERCISE SETS REPS TIME Notes
Circuit 4 Rounds
12 ea. SLOW & CONTROLLED
Barbell Reverse Lunge 3 Rounds 20 total
20 ea. leg
Alt. Lunge Hops 3 Rounds
12 ea. leg
Heel Elevated Goblet Squat 20 total

Circuit 15

KettleBell Reverse Lunge 10 ea. leg
10 ea. leg
Skaters

Dumbbell Box Squat

Superset

BOSU Alt. Lateral
Squat Jump
Medicine Ball Lmunge
+ Twist

Phase 3: plyo / hiit

Legs HIIT INTERVAL WORKOUT - USE A TIMER, REST 30
SECONDS BETWEEN EXERCISES
EXERCISE
SETS REPS TIME Notes
Body Weight/DBs 3-4 Rounds

Banded Alt. Side Steps 45 sec.
45 sec.
DB Front Squat 45 sec.
45 sec.
Walking Lunges w/ Pulse 45 sec.
Banded Wide - Narrow 45 sec.
Jump Squats 45 sec.
Box Jump

Kettle Bell Swing
Banded Glute
Bridge Abductions

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