Build a foundation of strength and endurance this month with upper-/lower-body splits in a circuit format, as well as burning fat with two kinds of cardio and Amanda’s Exclusive Better-Booty Workout. MONTH 1 WEEK DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 1 lower body cardio (30 minutes) upper body better-booty workout lower body cardio (30 minutes) + abs off 2 lower body cardio (35 minutes) upper body better-booty workout lower body cardio (35 minutes) + abs off 3 lower body + cardio bursts off upper body + cardio bursts better-booty workout lower body + cardio bursts upper body + abs off 4 lower body + cardio bursts cardio (45 minutes) (optional) upper body + cardio bursts better-booty workout lower body + cardio bursts upper body + abs off forge your foundation team amanda
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Build a foundation of strength and endurance this month with upper-/lower-body splits in a circuit format, as well as burning fat with two kinds of cardio and
Amanda’s Exclusive Better-Booty Workout.
MONTH 1
WEEK DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
1 lower body cardio (30 minutes) upper body better-booty
workout lower bodycardio
(30 minutes) + abs
off
2 lower body cardio (35 minutes) upper body better-booty
workout lower bodycardio
(35 minutes) + abs
off
3lower body
+ cardio bursts
off upper body + cardio bursts
better-booty workout
lower body + cardio bursts
upper body + abs off
4lower body
+ cardio bursts
cardio (45 minutes)
(optional)upper body
+ cardio burstsbetter-booty
workoutlower body + cardio bursts
upper body + abs off
forge your foundation
team amanda
Dumbbell Sumo Squat (3 sets, 20 reps)
Dumbbell Squat* (3 sets, 20 reps)
Stationary Lunge* (3 sets, 20 reps)
Step-Up* (3 sets, 20 reps)
Barbell Bench Bridge* (3 sets, 20 reps)
Cable Side Leg Lift (3 sets, 20 reps)
Cable Squat (3 sets, 20 reps)
*Beginners should do bodyweight; more advanced participants can use dumbbells starting in Week 2.
cardio
lower bodylower body upper body
Warm up with five to 10 minutes of calisthenics and dynamic stretching. Do 10 reps of each move and rest two minutes between moves. Go through the routine one time.
Dynamic Stretching Jump Squat Pop Squat Front/Back Lunge
Amanda likes to use these machines for cardio because they have resistance and are “glute boosters.” • StepMill• Spinning Bike• Treadmill (at incline)• Arc Trainer
MONTH 1 forge your foundationBuild a foundation of strength and cardiorespiratory endurance this month with
upper/lower body splits in a circuit format, while also burning fat with cardio bursts. MONTH 1 forge your foundationteam erinteam amanda
week 1
Dumbbell Sumo Squat (3 sets, 20 reps)
Dumbbell Squat* (3 sets, 20 reps)
Stationary Lunge* (3 sets, 20 reps)
Step-Up* (3 sets, 20 reps)
Barbell Bench Bridge* (3 sets, 20 reps)
Cable Side Leg Lift (3 sets, 20 reps)
Cable Squat (3 sets, 20 reps)
*Beginners should do bodyweight; more advanced participants can use dumbbells starting in Week 2.
cardio lower bodylower body upper body
Warm up with five to 10 minutes of calisthenics and dynamic stretching. Do 10 reps of each move and rest two minutes between moves. Go through the routine one time.
Dynamic Stretching Jump Squat Pop Squat Front/Back Lunge
Amanda likes to use these machines for cardio because they have resistance and are “glute boosters.” • StepMill• Spinning Bike• Treadmill (at incline)• Arc Trainer
days
MONTH 1 forge your foundationBuild a foundation of strength and cardiorespiratory endurance this month with
upper/lower body splits in a circuit format, while also burning fat with cardio bursts. MONTH 1 forge your foundationteam erinteam amanda
week 2
off
lower body + cardio bursts
lower body + cardio bursts
upper body + cardio bursts
Warm up with five to 10 minutes of calisthenics.Do 15 reps of each move, resting two minutes between moves. Do the routine two times.
MONTH 1 forge your foundationBuild a foundation of strength and cardiorespiratory endurance this month with
upper/lower body splits in a circuit format, while also burning fat with cardio bursts. MONTH 1 forge your foundationteam erinteam amanda
On cardio days, go through all the moves in the first circuit once with
no rest in between, then do the cardio burst. Rest two minutes, then
do the next circuit and cardio burst. Go through the routine three times.week 4
Do five minutes of cardio of your choice after each circuit at a challenging pace.
Gain muscle and strength with traditional straight-set splits plus “challengers” and Amanda’s Exclusive Better-Booty Workout while burning fat with high-intensity
interval training and steady-state cardio.
MONTH 2
WEEK DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
1 lower bodyupper body
+ cardio (45 minutes)
better-booty workout off lower body
+ absupper body
+ HIIT off
2 lower bodyupper body
+ cardio (45 minutes)
better-booty workout off lower body
+ absupper body
+ HIIT off
3 upper body + HIIT
lower body + abs
better-booty workout off upper body
+ HIITlower body
+ cardio (45 minutes)
off
4 upper body + HIIT
lower body + abs
better-booty workout off upper body
+ HIITupper body
+ cardio (45 minutes)
off
strong is the new sexy
team amanda
lower body back and chest + HIIT
offoffAmanda’s better-booty
workout
lower body + abs
Smith-Machine Squat (3 sets, 10-12 reps each leg)
Smith-Machine Lunge (3 sets, 10-12 reps)
Smith-Machine Bulgarian Split Squat (3 sets, 10-12 reps each leg)
Banded Abductor (3 sets, 10-12 reps each leg)
Barbell Bench Bridge (3 sets, 10-12 reps)
Dumbbell Lateral Lunge (3 sets, 10-12 reps each leg)
Warm up with five to 10 minutes of calisthenics and dynamic stretching. Do 15 reps of each move, resting two minutes between moves. Do the routine two times.
HIIT: Choose your cardio modality and warm up for three to five minutes at a moderate pace. Then do your intervals as directed below. Follow with a cool-down of three to five minutes.
Do four intervals at 30 seconds. Recover 90 to 120 seconds.
lower body: Stiff-Legged
Dumbbell Deadlift (3 sets, 10-12 reps)
Reverse Hyperextension on Stability Ball (3 sets, 10-12 reps)
Dumbbell Curtsy Lunge (3 sets, 10-12 reps)
Kneeling Cable Kickback (3 sets, 10-12 reps each side)
MONTH 1 forge your foundationBuild a foundation of strength and cardiorespiratory endurance this month with
upper/lower body splits in a circuit format, while also burning fat with cardio bursts. MONTH 2 strong is the new sexyteam erinteam amanda
shoulders, biceps and
triceps + cardio
week 1
lower body back and chest + HIIT
offoffAmanda’s better-booty
workout
lower body + abs
Smith-Machine Squat (3 sets, 10-12 reps each leg)
Smith-Machine Lunge (3 sets, 10-12 reps)
Smith-Machine Bulgarian Split Squat (3 sets, 10-12 reps each leg)
Banded Abductor (3 sets, 10-12 reps each leg)
Barbell Bench Bridge (3 sets, 10-12 reps)
Dumbbell Lateral Lunge (3 sets, 10-12 reps each leg)
Warm up with five to 10 minutes of calisthenics and dynamic stretching. Do 15 reps of each move, resting two minutes between moves. Do the routine two times.
HIIT: Choose your cardio modality and warm up for three to five minutes at a moderate pace. Then do your intervals as directed below. Follow with a cool-down of three to five minutes.
Do four intervals at 30 seconds. Recover 90 to 120 seconds.
lower body: Stiff-Legged
Dumbbell Deadlift (3 sets, 10-12 reps)
Reverse Hyperextension on Stability Ball (3 sets, 10-12 reps)
Dumbbell Curtsy Lunge (3 sets, 10-12 reps)
Kneeling Cable Kickback (3 sets, 10-12 reps each side)
Cable Rope Pressdown (3 sets, 10-12 reps)*Challenger: Drop set. For your last set, do a drop set three times. **Challenger: Negatives. For every set, do nine regular reps and three negative reps. Try to take five to 10 seconds for each negative rep.HIIT: Choose your cardio modality and warm up for three to five minutes at a moderate pace. Then do your intervals as directed below. Follow with a cool-down of three to five minutes.
Do four intervals at 40 seconds. Recover 90 to 120 seconds.
lower body: Stiff-Legged
Dumbbell Deadlift* (3 sets, 9/3 reps)
Reverse Hyperextension on Stability Ball (3 sets, 10-12 reps)
Dumbbell Curtsy Lunge (3 sets, 10-12 reps)
Kneeling Cable Kickback (3 sets, 10-12 reps each side)
Weighted Hip Thruster** (3 sets, 10-12 reps)
Stability-Ball Hamstring Curl (3 sets, 10-12 reps)*Challenger: Negatives. For each set, do nine regular reps and three negatives on the descent. Take five to 10 seconds for each negative.**Challenger: Partials. After each set, do five to 10 partial reps at the top part of the movement.
(3 sets, 10-12 reps)*Challenger: Negatives. Do nine regular reps and make the last three negatives.**Challenger: Drop set. On the last set, do a drop set three times.***Challenger: Superset. Do these moves back-to-back with no rest in between. Rest 60 seconds between supersets.HIIT: Choose your cardio modality and warm up for three to five minutes at a moderate pace. Then do your intervals as directed below. Follow with a cool-down of three to five minutes.
Do four intervals at 40 seconds. Recover 90 seconds.
lower body: Smith-Machine
Lunge (3 sets, 10-12 reps)
Smith-Machine Squat (heels on plate) (3 sets, 10-12 reps)
Smith-Machine Bulgarian Split Squat (3 sets, 10-12 reps each leg)
Banded Abductor* (3 sets, 10-12 reps)
Barbell Bench Bridge (3 sets, 10-12 reps)
Dumbbell Lateral Lunge with Isometric Hold** (3 sets, 10-12 reps)*Challenger: Partial Reps. For each set, do 10 to 12 reps, then immediately do a set of 15 to 20 reps using a partial range of motion as a burnout.**Challenger: Hold the lunge for two to five seconds.
abs: Stability-Ball Crunch
(2 sets, 15 reps)
Plank (2 sets, 45-second hold)
Stability-Ball Pass (2 sets, 15 reps)
back and chest + HIIT
lower body + abs
Warm up with five minutes of calisthenics and dynamic stretching. Do one round of each set, and do 15 reps per move. Rest one minute between moves and 90 seconds between sets.set 1:
Jump Squat Pop Squat Front/Back Lunge
set 2: 1½ Jump Squat Front/Back Lunge Speedskater
set 3: Wide-Stance
Hip Thrust Narrow-Stance
Hip Thrust Tuck Jump
Amanda’s better-booty
workout
days
MONTH 1 forge your foundationBuild a foundation of strength and cardiorespiratory endurance this month with
upper/lower body splits in a circuit format, while also burning fat with cardio bursts. MONTH 2 strong is the new sexyteam erinteam amanda
Cable Rope Pressdown (3 sets, 10-12 reps)*Challenger: Drop set. For your last set, do a drop set three times. **Challenger: Negatives. For every set, do nine regular reps and three negative reps. Try to take five to 10 seconds for each negative rep.HIIT: Choose your cardio modality and warm up for three to five minutes at a moderate pace. Then do your intervals as directed below. Follow with a cool-down of three to five minutes.
Do six intervals at 40 seconds. Recover 90 to 120 seconds.
lower body: Stiff-Legged
Dumbbell Deadlift* (3 sets, 9/3 reps)
Reverse Hyperextension on Stability Ball (3 sets, 10-12 reps)
Dumbbell Curtsy Lunge (3 sets, 10-12 reps)
Kneeling Cable Kickback (3 sets, 10-12 reps each side)
Weighted Hip Thruster** (3 sets, 10-12 reps)
Stability-Ball Hamstring Curl (3 sets, 10-12 reps)*Challenger: Negatives. For each set, do nine regular reps and three negatives on the descent. Take five to 10 seconds for each negative.**Challenger: Partials. After each set, do five to 10 partial reps at the top part of the movement.
(3 sets, 10-12 reps)*Challenger: Negatives. Do nine regular reps and make the last three negatives.**Challenger: Drop set. On the last set, do a drop set three times.***Challenger: Superset. Do these moves back-to-back with no rest in between. Rest 60 seconds between supersets.HIIT: Choose your cardio modality and warm up for three to five minutes at a moderate pace. Then do your intervals as directed below. Follow with a cool-down of three to five minutes.
Do six intervals at 40 seconds. Recover 90 seconds.
lower body: Smith-Machine
Lunge (3 sets, 10-12 reps)
Smith-Machine Squat (heels on plate) (3 sets, 10-12 reps)
Smith-Machine Bulgarian Split Squat (3 sets, 10-12 reps each leg)
Banded Abductor* (3 sets, 10-12 reps)
Barbell Bench Bridge (3 sets, 10-12 reps)
Dumbbell Lateral Lunge with Isometric Hold** (3 sets, 10-12 reps)*Challenger: Partial Reps. For each set, do 10 to 12 reps, then immediately do a set of 15 to 20 reps using a partial range of motion as a burnout.**Challenger: Hold the lunge for two to five seconds.
abs: Stability-Ball Crunch
(2 sets, 15 reps)
Plank (2 sets, 45-second hold)
Stability-Ball Pass (2 sets, 15 reps)
back and chest + HIIT
lower body + abs
Warm up with five minutes of calisthenics and dynamic stretching. Do one round of each set, and do 15 reps per move. Rest one minute between moves and 90 seconds between sets.set 1:
Jump Squat Pop Squat Front/Back Lunge
set 2: 1½ Jump Squat Front/Back Lunge Speedskater
set 3: Wide-Stance
Hip Thrust Narrow-Stance
Hip Thrust Tuck Jump
Amanda’s better-booty
workout
days
MONTH 1 forge your foundationBuild a foundation of strength and cardiorespiratory endurance this month with
upper/lower body splits in a circuit format, while also burning fat with cardio bursts. MONTH 2 strong is the new sexyteam erinteam amanda
shoulders, biceps and triceps
+ HIIT
week 4
This month, your goal is to get lean and mean by implementing supersets, giant sets and drop sets, and by blending strength moves with plyometrics to boost intensity and burn fat. You’ll have new bodypart pairings and will do a more advanced version of Amanda’s Exclusive Better-Booty Workout as well as one to two high-intensity interval training sessions per week and two days of steady-state cardio to get your body in the best shape — ever!
MONTH 3
WEEK DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
1lower body
+ cardio (45 minutes)
upper body + HIIT
better-booty workout off
lower body+ abs
upper body + cardio
(45 minutes)off
2lower body
+ cardio (45 minutes)
upper body + HIIT
better-booty workout off
lower body+ abs
upper body + cardio
(45 minutes)off
3 upper body + HIIT
lower body + abs + cardio (45 minutes)
better-booty workout off upper body
+ HIITlower body
+ cardio (45 minutes)
better-booty workout
(optional)
4 upper body + HIIT
lower body + abs + cardio (45 minutes)
better-booty workout off upper body
+ HIITlower body
+ cardio (45 minutes)
better-booty workout
(optional)
shred, baby, shred
team amanda
lower body: Jump Squat
(3 sets, 15 reps) -Superset with- Dumbbell Goblet
Squat (3 sets, 15 reps)
Bulgarian Split Squat (3 sets, 15 reps each leg)
-Superset with- Plyometric Split Squat
(3 sets, 15-20 reps each leg)
Banded Walk (3 sets, 15 reps)
-Superset with- Banded Jump
(3 sets, 15 reps)
Barbell Bridge (3 sets, 15-20 reps)
-Superset with- Reverse Bent-Knee
Hyperextension (3 sets, 15-20 reps)
cardio: Walk, bike or use the
elliptical at RPE 5 to 7 for 45 minutes.
lower body + cardio
back and biceps: Standing Cable
Rope Row (3 sets, 12-15 reps)
-Superset with- EZ-Bar Curl
(3 sets, 12-15 reps)
Dumbbell Row (3 sets, 12-15 reps)
-Superset with- Dumbbell
Alternating Curl (3 sets, 12-15 reps)
EZ-Bar Bent-Over Row (3 sets, 12-15 reps)
cardio: Walk, Spin or use the
elliptical at RPE 5 to 7 for 45 minutes.
upper body + cardio
offoff
lower body: Wide-Stance Stiff-
Legged Deadlift (3 sets, 15 reps)
-Superset with- Narrow-Stance Stiff-
Legged Deadlift (3 sets, 15 reps)
Reverse Hyperextension on Bench with Ball (3 sets, 15 reps)
Warm up with calisthenics and dynamic stretching for five to 10 minutes. Do 20 reps of each move in a set, and go through each set two times. Rest 30 seconds between moves and one minute between sets.set 1:
Jump Squat Pop Squat Switch Lunge Burpees
set 2: 1½ Jump Squat Front/Back Lunge
(10 front, 10 back per leg)
Speedskater Mountain Climber
set 3: Wide-Stance
Hip Thrust Narrow-Stance
Hip Thrust Tuck Jump Jump Lunge
lower body + abs
days
MONTH 1 forge your foundationBuild a foundation of strength and cardiorespiratory endurance this month with
upper/lower body splits in a circuit format, while also burning fat with cardio bursts. MONTH 3 shred, baby, shredteam erinteam amanda
HIIT:Choose your cardio modality and warm up for three to five minutes at a moderate pace. Then do your intervals as directed below. Follow with a cool down of three to five minutes.
Do eight intervals at 30 seconds. Recover 90 seconds.
week 1
AMRAP = As Many Reps As
PossibleFor each set, go until you can’t do any more. Rest 60 seconds and repeat.
Warm up with calisthenics and dynamic stretching for five to 10 minutes. Do 20 reps of each move in a set, and go through each set two times. Rest 30 seconds between moves and one minute between sets.set 1:
Jump Squat Pop Squat Switch Lunge Burpees
set 2: 1½ Jump Squat Front/Back Lunge
(10 front, 10 back per leg)
Speedskater Mountain Climber
set 3: Wide-Stance
Hip Thrust Narrow-Stance
Hip Thrust Tuck Jump Jump Lunge
days
MONTH 1 forge your foundationBuild a foundation of strength and cardiorespiratory endurance this month with
upper/lower body splits in a circuit format, while also burning fat with cardio bursts. MONTH 3 shred, baby, shredteam erinteam amanda
HIIT:Choose your cardio modality and warm up for three to five minutes at a moderate pace. Then do your intervals as directed below. Follow with a cool-down of three to five minutes.
Do 10 intervals at 30 seconds. Recover 90 seconds.
week 2
AMRAP = As Many Reps As
PossibleFor each set, go until you can’t do any more. Rest 60 seconds and repeat.
RPE = Rate of
Perceived Exertion
lower body: Wide-Stance Stiff-
Legged Deadlift (3 sets, 15 reps)
-Superset with- Narrow-Stance Stiff-
Legged Deadlift (3 sets, 15 reps)
Reverse Hyperextension on Bench with Ball (3 sets, 15 reps)
Bench-Dip Burnout (AMRAP)HIIT:Choose your cardio modality and warm up for three to five minutes at a moderate pace. Then do your intervals as directed below. Follow with a cool-down of three to five minutes.
Do eight intervals at 40 seconds. Recover 60 to 90 seconds.
Warm up with calisthenics and dynamic stretching for five to 10 minutes. Do 25 reps of each move in a set, and go through each set three times. Rest 30 seconds between moves and one minute between sets. Superset your hip thrusts and finish with walking lunges to failure.set 1:
Jump Squat Pop Squat Switch Lunge Burpees
set 2: 1½ Jump Squat Front/Back Lunge
(12 front, 12 back per leg) Speedskater Mountain Climber
set 3: Wide-Stance
Hip Thrust-Superset with- Narrow-Stance
Hip Thrust Tuck Jump Walking Lunge Finisher: Walking
(3 sets, 10-12 reps each leg) -Superset with- Plyometric Bulgarian
Split Squat (3 sets, 15 reps or to failure)
Jump Lunge (AMRAP)
Banded Walk (3 sets, 15 reps)
-Superset with- Banded Jump
(3 sets, 15 reps) Barbell Bridge
(3 sets, 21’s)-Superset with- Reverse Bent-Knee
Hyperextension (3 sets, 15 reps)cardio:
Walk on a treadmill at an incline or use a stair stepper at RPE 6 to 7.abs:
Decline Crunch (3 sets, 20 reps)
Knee Tuck (on bench) (3 sets, 20 reps)
Stability-Ball Roll-In (3 sets, 20 reps)
back and biceps:Tri-Set: Standing Cable Pull
(3 sets, 12-15 reps)
EZ-Bar Curl (3 sets, 12-15 reps)
Medicine-Ball Speed Curl (3 sets, 20-30 reps)
Tri-Set: Dumbbell Row
(3 sets, 12-15 reps)
Alternating Dumbbell Curl (3 sets, 15 reps each arm)
EZ-Bar Bent-Over Row (3 sets, 15 reps)
Plank Dumbbell Row* (3 sets, 12-15 reps each side, then 2 sets to failure)*Challenger: On your last set, finish your reps, then rest 10 seconds. Then continue to do more reps to failure. Repeat that once more.
HIIT: Choose your cardio modality and warm up for three to five minutes at a moderate pace. Then do your intervals as directed below. Follow with a cool-down of three to five minutes.
Do eight intervals at 40 seconds. Recover 60 to 90 seconds.
days
MONTH 1 forge your foundationBuild a foundation of strength and cardiorespiratory endurance this month with
upper/lower body splits in a circuit format, while also burning fat with cardio bursts. MONTH 3 shred, baby, shredteam erinteam amanda
week 3
AMRAP = As Many Reps As
PossibleFor each set, go until you can’t do any more. Rest 60 seconds and repeat.
Bench-Dip Burnout (AMRAP)HIIT:Choose your cardio modality and warm up for three to five minutes at a moderate pace. Then do your intervals as directed below. Follow with a cool-down of three to five minutes.
Do 10 intervals at 40 seconds. Recover 60 to 90 seconds.
Reverse Hyperextension with Stability Ball (3 sets, 15 reps)
Band Kickback Burnout (1 set, 50-100 per leg)
cardio: Walk on a treadmill
at an incline or Spin at RPE 6 to 7 for 45 minutes.
Warm up with calisthenics and dynamic stretching for five to 10 minutes. Do 25 reps of each move in a set, and go through each set three times. Rest 30 seconds between moves and one minute between sets. Superset your hip thrusts and finish with walking lunges to failure.set 1:
Jump Squat Pop Squat Switch Lunge Burpees
set 2: 1½ Jump Squat Front/Back Lunge
(12 front, 12 back per leg) Speedskater Mountain Climber
set 3: Wide-Stance
Hip Thrust-Superset with- Narrow-Stance
Hip Thrust Tuck Jump Walking Lunge Finisher: Walking
Lunge (to failure)
days
MONTH 1 forge your foundationBuild a foundation of strength and cardiorespiratory endurance this month with
upper/lower body splits in a circuit format, while also burning fat with cardio bursts. MONTH 3 shred, baby, shredteam erinteam amanda
week 4
AMRAP = As Many Reps As
PossibleFor each set, go until you can’t do any more. Rest 60 seconds and repeat.
RPE = Rate of
Perceived Exertion
back and biceps:Tri-Set: Standing Cable Pull
(3 sets, 12-15 reps)
EZ-Bar Curl (3 sets, 12-15 reps)
Medicine-Ball Speed Curl (3 sets, 20-30 reps)
Tri-Set: Dumbbell Row
(3 sets, 12-15 reps)
Alternating Dumbbell Curl (3 sets, 15 reps each arm)
EZ-Bar Bent-Over Row (3 sets, 15 reps)
Plank Dumbbell Row* (3 sets, 12-15 reps each side, then 2 sets to failure)*Challenger: On your last set, finish your reps, then rest 10 seconds. Then continue to do more reps to failure. Repeat that once more.
HIIT: Choose your cardio modality and warm up for three to five minutes at a moderate pace. Then do your intervals as directed below. Follow with a cool-down of three to five minutes.
Do 10 intervals at 40 seconds. Recover 60 to 90 seconds.