IdealFit Workout Challenges

Select the phase*, week, and day to see what your workout will be.

*There are 3 Phases. Phase 1 is the first two weeks, Phase 2 is weeks three and four, and Phase 3 is the final two weeks.

Daily Tip

Congratulations on finishing my Gym Program! I'm so proud of you for setting a goal and putting in the work to achieve it. Don't forget to record your final results. I can't wait to see your before and after pictures! 

Be aware--once the structure of your meal plan and workouts is gone, it might be easy for you to start down a road of too many cheat meals or a free-for-all with what you eat, not to mention skipping workouts. 

Phase 3 Lifting:
Weeks 1 and 2: 4 sets of 10 reps, 60-90 seconds rest

Optional: Choose one finisher to do after your workout. Your finisher should work the same body part as the workout you just completed. 

You can find the finishers in Appendix 2 of the Sculpt Workouts eBook. 

You're almost there! Start thinking about your plan after you finish this program. You might want to start the program again or you may want to familiarize yourself with tracking macros if you aren't already. This will allow you more freedom in food choices and still allow you to stick to your target goals. Check out my new ebook--it will teach you everything you need to know about macros.

Phase 3 Lifting:

Weeks 1 and 2: 4 sets of 10 reps, 60-90 seconds rest

Are people around you noticing changes to your habits and physique? Hopefully they are sharing lots of encouraging words with you, but just in case you get a negative vibe from anyone, try to let it roll of that toned back of yours.

Phase 3 Lifting:
Weeks 1 and 2: 4 sets of 10 reps, 60-90 seconds rest

Optional: Choose one finisher to do after your workout. Your finisher should work the same body part as the workout you just completed

 You can find the finishers in Appendix 2 of the Sculpt Workouts eBook. 

Have you set a reward for yourself for achieving your goals? A new gym outfit or accessory is a favorite way to reward myself when I achieve a fitness goal I set for myself. Think about it, you don't have much time left!

Phase 3 Lifting:
Weeks 1 and 2: 4 sets of 10 reps, 60-90 seconds rest

Optional: Choose one finisher to do after your workout. Your finisher should work the same body part as the workout you just completed.

You can find the finishers in Appendix 2 of the Sculpt Workouts eBook. 

I hope you are on your way to achieving the goals you set for yourself in the beginning of this program. But more importantly, I hope you have grown to love the process of acheiving your goals.

Phase 3 Lifting:
Weeks 1 and 2: 4 sets of 10 reps, 60-90 seconds rest

Optional: Choose one finisher to do after your workout. Your finisher should work the same body part as the workout you just completed. 

You can find the finishers in Appendix 2 of the Sculpt Workouts eBook. 

You're likely feeling more confident in the gym. See how far you've come? I bet you may even be that person someone else is asking for help or direction :) Our bodies and minds are amazing--what we can do in just a short time is so exciting. Way to go!

Phase 3 Lifting:
Weeks 1 and 2: 4 sets of 10 reps, 60-90 seconds rest 

Optional: Choose one finisher to do after your workout. Your finisher should work the same body part as the workout you just completed. 

You can find the finishers in Appendix 2 of the Sculpt Workouts eBook. 

You are on the home stretch of this program! I'm so excited for you! You have come so far and are likely seeing some great results. Push hard this last week and finish strong. Every day counts and you still have plenty of time to challenge your body to change. 

Even though you are almost done with the 6 weeks, think of this as the beginning of a lifestyle change. 

Phase 3 Lifting:
Weeks 1 and 2: 4 sets of 10 reps, 60-90 seconds rest

Optional: Choose one finisher to do after your workout. Your finisher should work the same body part as the workout you just completed. 

You can find the finishers in Appendix 2 of the Sculpt Workouts eBook. 

This Gym Plan, more than any other plan I have created, will benefit you most with more time. 6 weeks is a great start to fueling your body with more of the right kinds of food and workouts to begin to build muscle, but building muscle really does take time.

Phase 3 Lifting:

Weeks 1 and 2: 4 sets of 10 reps, 60-90 seconds rest

Treat meal tip: Going out to eat is a great idea for your treat meal because you get a break from cooking and you won't be tempted with second or third helpings you might have if you were to eat at home. 

Phase 3 Lifting:
Weeks 1 and 2: 4 sets of 10 reps, 60-90 seconds rest

Optional: Choose one finisher to do after your workout. Your finisher should work the same body part as the workout you just completed. 

You can find the finishers in Appendix 2 of the Sculpt Workouts eBook. 

If you find yourself struggling with motivation, remember your "why." You have a great reason for doing this program. Remember it, and use it as fuel to kill your workouts and nail your meal plan.

Phase 3 Lifting:
Weeks 1 and 2: 4 sets of 10 reps, 60-90 seconds rest

Optional: Choose one finisher to do after your workout. Your finisher should work the same body part as the workout you just completed. 

You can find the finishers in Appendix 2 of the Sculpt Workouts eBook. 

Don't be selfish with your meal plan ;) If you have a spouse, boyfriend, and/or children, make extras for everyone. You'll save money and time preparing the same foods and everyone will benefit from your healthy food choices.

Phase 3 Lifting:
Weeks 1 and 2: 4 sets of 10 reps, 60-90 seconds rest

Optional: Choose one finisher to do after your workout. Your finisher should work the same body part as the workout you just completed. 

You can find the finishers in Appendix 2 of the Sculpt Workouts eBook. 

BLT's (bites, licks, and tastes) DO count! Don't fool yourself into thinking there are no calories in the corner of your daughter's pb&j sandwich. It all adds up in the end and the best way to ensure you are staying on track is to only eat what is on your meal plan. Smells are free, however ;)

Phase 3 Lifting:
Weeks 1 and 2: 4 sets of 10 reps, 60-90 seconds rest 

Optional: Choose one finisher to do after your workout. Your finisher should work the same body part as the workout you just completed. 

You can find the finishers in Appendix 2 of the Sculpt Workouts eBook. 

REST DAY! This is a great day to do some yoga, go on a long walk or just take a complete rest day. If you need to move your rest day to a different day in the week you can.

If you ever get the feeling that you want to throw in the towel and eat a plate of cookies, don't! You'll be surprised with what a little damage control might do for you.

Phase 2 Lifting:
Week 2: 4 sets of 8 reps*, 60-90 seconds rest
*Try to increase your weights from week 1

Optional: Choose one finisher to do after your workout. Your finisher should work the same body part as the workout you just completed. 

You can find the finishers in Appendix 2 of the Sculpt Workouts eBook. 

Don't throw your weights. You could hurt yourself, someone around you, or damage the equipment.

Phase 2 Lifting:
Week 2: 4 sets of 8 reps*, 60-90 seconds rest
*Try to increase your weights from week 1

REST DAY! This is a great day to do some yoga, go on a long walk or just take a complete rest day. If you need to move your rest day to a different day in the week you can.

You're halfway there! Don't forget to check-in with your fellow challengers--some days you may need some extra motivation to get your workout in or stick to your meal plan and that's what the group is for! We can all help each other reach our goals together.

Phase 2 Lifting:
Week 2: 4 sets of 8 reps*, 60-90 seconds rest
*Try to increase your weights from week 1

Optional: Choose one finisher to do after your workout. Your finisher should work the same body part as the workout you just completed. 

You can find the finishers in Appendix 2 of the Sculpt Workouts eBook. 

It's normal to be up a couple pounds the day after a treat meal--don't stress!

Phase 2 Lifting:
Week 2: 4 sets of 8 reps*, 60-90 seconds rest
*Try to increase your weights from week 1

Optional: Choose one finisher to do after your workout. Your finisher should work the same body part as the workout you just completed. 

You can find the finishers in Appendix 2 of the Sculpt Workouts eBook. 

If your treat meal falls at a time you are at a buffet or party, a good rule to keeping it moderate is to limit yourself to one plate of food. This will ensure you get to try all the foods you want without overeating.

Phase 2 Lifting:
Week 2: 4 sets of 8 reps*, 60-90 seconds rest
*Try to increase your weights from week 1

Optional: Choose one finisher to do after your workout. Your finisher should work the same body part as the workout you just completed. 

You can find the finishers in Appendix 2 of the Sculpt Workouts eBook. 

REST DAY! This is a great day to do some yoga, go on a long walk or just take a complete rest day. If you need to move your rest day to a different day in the week you can.

Wipe your equipment down! You have no doubt walked up to a machine or bench that was covered in sweat and who knows what else. So gross.

Phase 2 Lifting:
Week 1: 4 sets of 10 reps, 60-90 seconds rest

Optional: Choose one finisher to do after your workout. Your finisher should work the same body part as the workout you just completed. 

You can find the finishers in Appendix 2 of the Sculpt Workouts eBook. 

If you are one who struggles to get all your meals in (I do not relate to you, by the way ;), set a timer or find another way to schedule them so you get them in.

Phase 2 Lifting:
Week 1: 4 sets of 10 reps, 60-90 seconds rest

REST DAY! This is a great day to do some yoga, go on a long walk or just take a complete rest day. If you need to move your rest day to a different day in the week you can.

Stay clear of the weight rack. There is nothing more annoying than trying to get the dumbbells you need and someone else is curling right in front of them. Get the weights you need, take a few steps back away from the rack and complete your exercise.

Phase 2 Lifting:
Week 1: 4 sets of 10 reps, 60-90 seconds rest

Optional: Choose one finisher to do after your workout. Your finisher should work the same body part as the workout you just completed. 

You can find the finishers in Appendix 2 of the Sculpt Workouts eBook. 

You need protein to build muscle, and lots of it. Before and immediately after IdealLean protein powder is, well, ideal because it is quickly and easily digested and has all the amino acids your muscles need to grow!

Phase 2 Lifting:
Week 1: 4 sets of 10 reps, 60-90 seconds rest

Optional: Choose one finisher to do after your workout. Your finisher should work the same body part as the workout you just completed. 

You can find the finishers in Appendix 2 of the Sculpt Workouts eBook. 

Depending on the time of day you workout, and your general energy level, you may like to take a pre-workout.

Phase 2 Lifting:
Week 1: 4 sets of 10 reps, 60-90 seconds rest

Optional: Choose one finisher to do after your workout. Your finisher should work the same body part as the workout you just completed. 

You can find the finishers in Appendix 2 of the Sculpt Workouts eBook. 

REST DAY! This is a great day to do some yoga, go on a long walk or just take a complete rest day. If you need to move your rest day to a different day in the week you can.

It's SO important to keep your water intake up. It will keep your body hydrated and replenished, allow for fat-burning to occur more easily, keep you from retaining water, among other things.

Phase 1 Lifting:
Week 2: 4 sets of 12 reps*, 60 seconds rest
*Try to increase your weights from week 1

Technology and the gym--keep it in check. Selfies in the squat rack, lengthy texting or emailing on a fly machine is a no-no.

Phase 1 Lifting:
Week 2: 4 sets of 12 reps*, 60 seconds rest
*Try to increase your weights from week 1

REST DAY! This is a great day to do some yoga, go on a long walk or just take a complete rest day. If you need to move your rest day to a different day in the week you can.

If someone is using the machine you need, don't worry. You can move on to the next exercise using an open machine and watch for that one to open up.

Phase 1 Lifting:
Week 2: 4 sets of 12 reps*, 60 seconds rest
*Try to increase your weights from week 1

Are you sore?! In this program, BCAAs are particularly important--so find your favorite IdealLean flavors and keep them in your gym bag.

Phase 1 Lifting:
Week 2: 4 sets of 12 reps*, 60 seconds rest
*Try to increase your weights from week 1

Follow the rest periods specified between each set as closely as you can.

Phase 1 Lifting:
Week 2: 4 sets of 12 reps*, 60 seconds rest
*Try to increase your weights from week 1

REST DAY! This is a great day to do some yoga, go on a long walk or just take a complete rest day. If you need to move your rest day to a different day in the week you can.

If, after you have studied your workout and watched the videos I created, you're feeling a little intimidated in the gym, just ask someone for help.

Phase 1 Lifting:
Week 1: 3 sets of 15 reps, 60 seconds rest

ALWAYS re-rack your weights!

Phase 1 Lifting:
Week 1: 3 sets of 15 reps, 60 seconds rest

REST DAY! This is a great day to do some yoga, go on a long walk or just take a complete rest day. If you need to move your rest day to a different day in the week you can.

Each evening, familiarize yourself with the next day's workout so you know exactly what you'll be doing and your workout will be smooth and efficient.

Phase 1 Lifting:
Week 1: 3 sets of 15 reps, 60 seconds rest

I hope you're excited about trying the recipes I included in your meal plan. I seriously love them all and so does my family. If cooking isn't your thing, you can of course stick to the basic foods I laid out, but I promise you won't be sorry with the recipes either--they're such a good reminder that healthy does not equal boring!

Phase 1 Lifting:
Week 1: 3 sets of 15 reps, 60 seconds rest

Before you begin the IdealFit 6 Week Challenge, consider taking a trip to your gym to walk around and get a feel for how the equipment is laid out.

Phase 1 Lifting:
Week 1: 3 sets of 15 reps, 60 seconds rest