Home EDITION - Home Page - Katie Corio · 1 dumbbell, 2 hands Overhead Dumbbell Tricep Extension 12 reps ACCESSORY RESISTAnCE BAnD CIRCUIT 1 Upright Row 4 Rounds 12 reps Underhand

HomeEDITION

CatCh all

I fully understand that I may suffer injury and even death as a result of my participation in the plan offered and I hereby

release Katie Corio, LLC and its agents or employees from any and all liability now and in the future, including but not

limited to medical expenses, lost wages, pain and suffering that may occur by reason of heart attacks, muscle strains,

pulls or tears, broken bones, shin splints, heat prostration, knee/lower back/foot injuries and any other illness, soreness

or injury, however, caused, whether occurring during or after my participation in the plan offered regardless of fault.

I hereby voluntarily release, forever discharge, and agree to indemnify and hold harmless Katie. and its agents or employees

from any and all claims, demands, or causes of action, which are in any way connected with my participation in the

Katie Corio, LLC diet or training program, including such claims which I, my children, parents, heirs, assigns, personal

representative and estate have or may have that allege ordinary negligent acts or omissions of Katie Corio, LLC.

DisClaimer & limitations

All strength training, cardiovascular exercise, or any other exercise recommended by Katie Corio, LLC. and its agents or

employees shall be undertaken at the sole risk of the user, and Katie Corio, LLC. shall not be liable to the user for any

claims, demands, injuries, damages, actions or causes of action, whatsoever, arising out of or connected with the use

of the recommendations provided. If the user has any questions whatsoever, concerning exercise, use of equipment,

etc., the user agrees to request clarification and/or instruction from Katie Corio, LLC. and it’s agents or employees. User

understands that he/she is responsible for monitoring his or her own condition throughout training and that the

recommendations given are designed to place a gradually increasing workload on the body to improve overall fitness.

Disclaimer: By purchasing this product, the user agrees not to hold Katie Corio, LLC. or their agents or employees

responsible for any injury, illness, allergic reaction, or lack of results while performing these recommendations. Further,

user completely acknowledges that user is simply receiving advice and that it is user’s choice to adhere to the provided

advice, a user’s participation is voluntary. There may be risks associated with the recommendations given.

Consult your physician prior to beginning this training plan if you are under the age of 18, taking any prescription or over-

the-counter medication, if you have heart disease, thyroid disease, diabetes, high blood pressure, or any other medical

condition. The FDA has not evaluated this training plan. This training plan is not intended to diagnose, treat, cure or

prevent any disease.

HomeEDITION

PHASE1Lean down, tone up, become your fittest yet!

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

MUSCLE Legs (quad focus) Shoulders/Arms Legs (hamstring) Back, Chest, Abs Legs (glute focus) Shoulders & Abs Rest

CARDIO 15 min HIIT after lift 20 min HIIT brokenup between circuits

15 min HIIT after lift 20 min HIIT brokenup between circuits

15 min HIIT after liftt 20 min steady state None

Group

PROGRESS

PHOTO GUIDE

1Take bright, clear photos of

your FRONT, BACK & SIDES

(see example). Most phones

have high quality cameras that

will do just fine.

2 Take progress photos at the

beginning of each phase

(every 4 weeks), in the SAME

format as your starting ones

3 Stand up straight, wear

something that shows

your body such as a

swimsuit, shorts and a sports

bra, etc. (you’ll thank yourself

later!)

4 Save all your photos in an album

on your phone, a dropbox folder

or a google drive folder (save

them in one, central place!)

HOW TO WEIGH &

MEASURE YOURSELF

1Weigh yourself in the morning,

after using the restroom and

before eating or drinking

anything. This is usually the BEST

and most ACCURATE time of day to

weigh yourself.

2 If you’d like to measure yourself

(totally optional!) I recommend

having someone help you to get

the most accurate measurements.

3I recommend doing basic

measurements like waist, hips,

bottom, each thigh, each arm,

and even neck! Save them in one,

central place!

Q

TRACK YOUR

PROGRESS

1I recommend using my 12 Week

FITNESS JOURNALS to track

your weekly progression in the

gym, a perfect compliment to this

program!

2 It’s a good idea to answer these

questions each week:

How has your hunger been

throughout the week?

Did you have any unusual

circumstances like: Lack

of sleep? Period? Overly

stressed? Unusual work

hours? Lack of water?

Remember all of these things can

hinder your progress in the gym.

Making sure you are aware of

them will relieve any stress and

help you get over plateau’s you

might encounter!

CONNECT WITH ME

@cutekatiebug

@coriofit

@coriofitness

@corioactive

katiecoriocutekatiebug

Main Account

Free Workouts

Clients & Fit Tips

My Women's Activewear Line

Youtube

KETTLEBELL LONG LOOP BAND MEDICINE BALL DUMBELLS BIGGER YOGA

EXERCISE BALL

What you' ll needfor slams and

squat throws,

and hamstring

curls

light and medium set. An

extra heavy set would be

good too for deadlifts

and goblet squats,

but not necessary

optional

for the leg

curls, but not

necessary

https://www.katiecorio.com/shop/

https://www.instagram.com/cutekatiebug


https://www.instagram.com/coriofit/

https://www.instagram.com/coriofitness/

https://www.instagram.com/corioactive/

https://www.instagram.com/corioactive

https://www.youtube.com/channel/UC-07j8SBVA5mHbiNWe2-jcw

https://www.amazon.com/shop/katiecorio%3FlistId%3D1CKQ1HZ4MRBOG%26ref%3Didea_share_inf











PHASE1 HomeEDITION

EXERCISE SETS REPS NOTES

WARMUP &ACTIVATION

General Warmup,Dynamic Stretches

2 30 seconds each

try to loosen up your muscles & joints with kicks and swings (dynamicstretches)

Bodyweight Squat& Squeeze

2 20 reps

Bodyweight Walking Lunges 2 20 reps

MAINGOBLET SQUATS

Lightweight Warm Up 2 15-20 reps

warm up = easy, lightworking set = challenge yourself!I like to increase weight each time

Working Sets 4 12 reps

Burnout Set 1 15-20 reps

ASSISTANCESUPERSET

Resistance Band Good Mornings

3 Supersets

12 repsNO REST between exercises Rest 1 min between supersets

Goblet Bulgarian Lunges 12 reps each leg

ACCESSORYCIRCUIT 1

Seated Quad Extensionw/ DB Between Feet

3 Circuits

20 reps

Go SLOW on these! Squeeze thecontraction and go slow on therelease

Resistance Band Adductor 20 reps

Banded Lateral Leg Raise 20 reps

ACCESSORYCIRCUIT 2

Resistance Band Kickbacks

2 Circuits

15 reps each side

Squat Jump Combo 15 reps

Wall Sit 30 seconds

FINISHERFOLLOWED BY COOLDOWN & STRETCHING

MOBILITY WORK

Glutes 2 mins

Quads 2 mins

Hamstrings 2 mins

CARDIO15 MIn hI IT (done after your lift)

Sprint-Walk-Sprint / Box Jumps - Jump Rope

DAY1SQUAT DAY

HOW -TOUNSURE OF

HOW TO

DO AN

EXERCISE?

Let me show you!

Click here for the

WORKOUTGLOSSARY

Be sure to hashtag #cbc #coriobikinichallengeso I can follow your progress! XoxoKatie

https://www.katiecorio.com/workout-glossary/upper-body/arms/


PHASE1 HomeEDITION


WARMUP &ACTIVATION


2 30 seconds each

Pushups 1 10 reps or as many as possible

Lightweight Dumbbell Shoulder Press 1 30 repssuper light, this is just to activate& warm up

MAINDB ARnOLD PRESS

DB Arnold Press 512, 10, 8, 6, 20 reps

increase the weight each set, so you can ONLY get the number of reps listed

ASSISTANCEDUMBBELL SUPERSET

Alternating Front Raises

4 Supersets

12 each armNO REST between exercises. Rest 1 min between supersets.

Alternating Hammer Curl 12 each arm

ACCESSORYSUPERSET

DB Lateral Raise

4 Supersets

12 reps

1 dumbbell, 2 hands

Overhead Dumbbell Tricep Extension 12 reps

ACCESSORYRESISTAnCE BAnD CIRCUIT 1

Upright Row

4 Rounds

12 reps

60 secs rest between roundsUnderhand Front Raise, Wide Grip 12 reps

Underhand Bicep Curl 12 reps


RESISTAnCE BAnD CIRCUIT 2

Tricep Pulldowns

3 Rounds

15 reps

60 secs rest between roundsFace Pulls 15 reps

Overhead Tricep Extension 15 reps

CARDIO20 MIn hI IT (broken up between circuits)

Sprint-Walk-Sprint / Box Jumps - Jump RopeDo 5 mins HIIT between each circuit until you finish all 20 mins.

DAY2SHOULDERS & ARMS

HOW -TOUNSURE OF

HOW TO

DO AN

EXERCISE?

Let me show you!

Click here for the

WORKOUTGLOSSARY




PHASE1 HomeEDITION


WARMUP &ACTIVATION


2 30 seconds each


2 20 reps

Bodyweight Walking Lunges 2 30 seconds each

MAINDEADLIFTS

Lightweight Warm Up 2 12-15 repsKeep hips down and chest high before starting Keep core braced, and spine neutral

Rest 2-3 minutes between sets



ASSISTANCESUPERSET

Goblet Squats

3 Supersets

12 repsNO REST between exercisesRest 1 min between supersets

Hip thrusts 12 reps

ACCESSORYCIRCUIT 1

Lying Exercise Ball Leg Curls

3 Circuits

12 reps

Rest 1 min between circuitsKeep hips high in the airTuck chin to keep back round

Straight-legged DB Deadlift 12 reps

Walking Lunges (Long Step) 12 reps each leg

ACCESSORYCIRCUIT 2

Resistance Band Good Mornings

3 Circuits

12 reps

Rest 1 min between circuitsSingle Leg DB Deadlifts 12 reps each leg

Resistance Band Glute Kickbacks 12 reps each leg


SUPERSET

Seated Leg Extensionsw/ DB Between Feet

3 Supersets

15 reps

Rest 30 seconds between supersets

Step Ups 12 reps each leg



DAY3HAMSTRINGS

HOW -TOUNSURE OF

HOW TO

DO AN

EXERCISE?

Let me show you!

Click here for the

WORKOUTGLOSSARY




PHASE1 HomeEDITION


WARMUP &ACTIVATION


2 30 seconds each

Pushups 1 10 reps

Lightweight Db Rowsor Rowing Machine

112 reps, or 30-45 seconds

MAINBEnT OvER DB ROW


Rest 1 minute between working setsWorking Sets 4 10-12 reps


ASSISTANCEDB FLOOR ChEST PRESS


Make sure your shoulders are warm before starting working setsRest 1 min between working sets

Working Sets 3 12-15 reps


ACCESSORYSUPERSET

Lying Leg Raises

3 supersets

10 repsNO REST between exercisesRest 1 min between supersets.

Lying Crunches 10 reps

ACCESSORYCIRCUIT 1

Resistance Band Row

3 rounds

12 reps

Rest 30 seconds between roundsPush Ups (Hands On Bench) 12 reps

V Up Crunches 12 reps


CIRCUIT 2

Plank

2 rounds

45 seconds

Rest 30 seconds between rounds

Sideways plank30 seconds each side



DAY4BACK, CHEST, ABS

HOW -TOUNSURE OF

HOW TO

DO AN

EXERCISE?

Let me show you!

Click here for the

WORKOUTGLOSSARY




PHASE1 HomeEDITION


WARMUP &ACTIVATION


2 30 seconds each

Lightweight Glute Kickbacks & Squeeze

2t 15-20 reps

Bodyweight Walking Lunges 110-12 reps each leg

MAINhIP ThRUSTS


Be sure to use FULL range of motion: ALL the way down, and SQUEEZE your glutes at the topRest 1-2 mins between working sets



ASSISTANCESUPERSET

Goblet Squat

3 supersets

10-12 repsNO REST between exercisesRest 2 min between supersets.

DB Deadlift 8-10 reps

ACCESSORYSUPERSET

Walking Lunges

4 supersets

10 reps each leg

Rest 1 min between supersets

Resistance Glute Kickbacks 12 reps each leg

ACCESSORYCIRCUIT 1

Resistance Good Mornings

3 rounds

10-12 reps

Rest 1 min between roundsSeated Leg Extensionsw/ DB Between Feet

12-15 reps



CIRCUIT 2


3 rounds

10-12 reps

Rest 1 min between roundsBring kettlebell to eye-level

Kettlebell Swings 15-20 reps

Wall Sits 35 seconds



DAY5GLUTES

HOW -TOUNSURE OF

HOW TO

DO AN

EXERCISE?

Let me show you!

Click here for the

WORKOUTGLOSSARY




PHASE1 HomeEDITION


WARMUP &ACTIVATION


2 30 seconds each

Pushups 1 10 reps

Lightweight Dumbbell Shoulder Press 1 20 reps

MAINDB ShOULDER PRESS


Rest 1-1.5 min between working setsWorking Sets 4 8-10 reps


ASSISTANCESUPERSET

Seated DB Lateral Raise

3 supersets


Standing DB Lateral Raise 10 reps

ACCESSORYSUPERSET

Db Reverse Fly

3 supersets

12 reps


Db Arnold Press 12 reps

ACCESSORYCIRCUIT 1

Lying Leg Raise

2 rounds

10 reps

Rest 1 min between circuitsSide Crunch 10 reps each side

Leg HoldAs long aspossible


CIRCUIT 2

Db Around The Worlds

3 rounds

12 reps

Rest 1 min between circuitsBring kettlebell to eye-level

Kettlebell Swings 15 reps

Resistance Band Face Pulls 12 reps

CARDIO20 MInS STEADY STATE (af ter l i f t )


DAY6SHOULDERS & ABS

HOW -TOUNSURE OF

HOW TO

DO AN

EXERCISE?

Let me show you!

Click here for the

WORKOUTGLOSSARY




HomeEDITION



MUSCLE Legs(hamstring focus)

Shoulders & Abs High VolumeLeg Day

Upper Body Legs (quads) Shoulders & Abs Rest


20 min HIIT after lift 20 min HIITbetween circuits

20 min HIIT brokenup between circuits

30 min steady state None

Group

PROGRESS

PHOTO GUIDE





will do just fine.







your body such as a



later!)





HOW TO WEIGH &

MEASURE YOURSELF






weigh yourself.









central place!

Q

TRACK YOUR

PROGRESS





program!















might encounter!

CONNECT WITH ME

@cutekatiebug

@coriofit

@coriofitness

@corioactive


Main Account

Free Workouts

Clients & Fit Tips


Youtube


EXERCISE BALL


squat throws,

and hamstring

curls




and goblet squats,

but not necessary

optional

for the leg

curls, but not

necessary




















PHASE2 HomeEDITION


WARMUP &ACTIVATION


2 30 seconds each


2 20 reps


MAINDB DEADLIFTS

Lightweight Warm Up 2 15-20 repsDO NOT start working sets if you are still stiff, tightStretch or do more warm up sets ifyou aren’t ready2-3 minutes rest between working sets



ASSISTANCEhIP ThRUSTS


Rest 1-2 minutes between sets



ACCESSORYSUPERSET

Lying Leg Curls w/ DB Between Feet

4 supersets


Walking Lunges (Long Step) 12 reps each leg

ACCESSORYCIRCUIT 1

Resistance Band Glute Kickbacks

4 rounds

12 reps each leg

Rest 1 min between roundsBulgarian Split Squats 12 reps each leg



CIRCUIT 2


4 rounds

12 reps

Rest 1 min between roundsJumping Lunges20 reps(10 each leg)

Jump Squats 12 reps

CARDIO20 MIn hI IT (done af ter your l i f t )

Sprint-Walk-Sprint / Box Jumps - Jump Ropefeel free to do the cardio anytime during the workout. Before or after the workout, or in between exercises.

DAY1LEGS (Hamstring & glute focus)

HOW -TOUNSURE OF

HOW TO

DO AN

EXERCISE?

Let me show you!

Click here for the

WORKOUTGLOSSARY




PHASE2 HomeEDITION


WARMUP &ACTIVATION


2 30 seconds each

Pushups 1 10 reps

Shoulder Circles w/ Small Weights 1 20 reps each way

MAINDB ShOULDER PRESS


Make sure your shoulders are VERY warm before startingRest 1-1.5 minutes between sets



ASSISTANCESUPERSET

Seated Deadstop DB Lateral Raise

4 Supersets


Standing DB Lateral Raise 10 reps

ACCESSORYSUPERSET

V Up Crunches

4 Supersets

12 repsRest 1 min between roundsKeep feet 6 inches off the ground at all times

Russian Twists 30 seconds

ACCESSORYCIRCUIT 1

DB Around The Worlds

4 rounds

10 reps

Rest 1 min between rounds

DB Reverse Fly 10 reps

DB Front Raises 10 reps

DB Arnold Press 10 reps


CIRCUIT 2

Lying Leg Raises

4 rounds

10 reps

Rest 1 min between roundsBring kettlebell to eye-level

Lying Crunches 10 reps

Kettlebell Swings 20 reps



DAY2SHOULDERS & ABS

HOW -TOUNSURE OF

HOW TO

DO AN

EXERCISE?

Let me show you!

Click here for the

WORKOUTGLOSSARY




PHASE2 HomeEDITION


WARMUP &ACTIVATION


2 30 seconds each

Bodyweight Air Squats 2 20 reps

Bodyweight Walking Lunges 2 10 each leg

MAINDB DEADLIFTS

DB Deadlifts(strict 30 second rest between sets, time yourself)

10 10 reps

Remember: since this is a VOLUME day, you will have to go lighter weight to ensure you finish the whole workout! PACE YOURSELF! **Strict 30 second rest between sets. You got this!

ASSISTANCESUPERSET

DB Goblet Pulse Squats

5 Supersets

10 reps Try using the same dumbbell for both to make it easierNO REST between exercisesRest 1 min between supersets.DB Single Leg RDL’s 10 reps each side

ACCESSORYRESISTAnCE BAnD GLUTE KICKBACKS

Resistance Band Glute Kickbacks 4 10 reps each side rest 30 seconds between sets

ACCESSORYCIRCUIT

Seated Leg Extensionw/ DB Between Feet

4 circuits

20 reps

rest 1 min between circuitsLying Hamstring Curlw/ DB Between Feet

20 reps

Seated Calf Raisew/ DB Rested on Knees

20 reps


COOLDOWn AnD STREChInG

Cooldown and streching

CARDIO20 MInS hI IT CARDIO (done af ter your l i f t )

Sprint-Walk-Sprint / Box Jumps - Jump Ropefeel free to do the cardio anytime during the workout. Before or after the workout, or in between exercises.

DAY3TIMED, VOLUME LEG DAY

HOW -TOUNSURE OF

HOW TO

DO AN

EXERCISE?

Let me show you!

Click here for the

WORKOUTGLOSSARY




PHASE2 HomeEDITION


WARMUP &ACTIVATION


2 30 seconds each

Pushups 1 10 reps

Lightweight DB Rowsor Rowing Machine

112 reps, or 30-45 seconds

MAINSInGLE ARM DB ROW

Lightweight Warm Up 212-15 reps each arm

Rest 1-1.5 minute between setsWorking Sets 48-10 reps each arm

Burnout Set 112-15 reps each arm

ASSISTANCESUPERSET

Bent Over DB Row (2 Arms)

3 Supersets


Resistance Band OverheadTricep Extension

10 reps

ACCESSORYSUPERSET

Push Ups

3 Supersets

12 reps


Alternating DB Curl 12 reps each arm

ACCESSORYSUPERSET

Single Arm Overhead DBTricep Extension

12 reps each arm


Alternating DB Hammer Curl 12 reps each arm


SUPERSET

Medicine Ball Squat-Throws 12 reps


Medicine Ball Slams 12 reps



DAY4UppER BODY

HOW -TOUNSURE OF

HOW TO

DO AN

EXERCISE?

Let me show you!

Click here for the

WORKOUTGLOSSARY




PHASE2 HomeEDITION


WARMUP &ACTIVATION


2 30 seconds each

Bodyweight Squat & Squeeze 2 20 reps


MAINGOBLET SQUATS


Rest 2-3 minutes between setsWorking Sets 5 8 reps


ASSISTANCESUPERSET

Sumo Squat

4 Supersets


Hip Thrusts 12 reps

ACCESSORYSUPERSET


4 Supersets

12 reps each leg


Bulgarian Split Squats 12 reps each leg

ACCESSORYCIRCUIT 1

Seated Leg Extensions

4 rounds

15 reps

Rest 1 min between roundsWalking Lunges (Short Steps) 12 reps each leg



CIRCUIT 2

Lying Leg Curlsw/ DB Between Feet

4 rounds

15 reps

Rest 1 min between roundsJumping Lunges 12 reps each leg

Jump Squats 15 reps

CARDIO20 MInS hI IT CARDIO (done af ter your l i f t )


DAY5LEGS (QUAD FOCUS)

HOW -TOUNSURE OF

HOW TO

DO AN

EXERCISE?

Let me show you!

Click here for the

WORKOUTGLOSSARY




PHASE2 HomeEDITION


WARMUP &ACTIVATION


2 30 seconds each

Pushups 1 10 reps

Lightweight Dumbbell Shoulder Press 1 10 reps

MAINDB ARnOLD PRESS


Rest 1- 1.5 minutes between setsWorking Sets 5 8-10 reps


ASSISTANCESUPERSET

DB Lateral Raises

4 Supersets


DB Front Raise 15 reps

ACCESSORYSUPERSET

DB Reverse Fly

4 Supersets

12 reps


DB Rear Delt Row 12 reps

ACCESSORYCIRCUIT 1

Single Arm DB Lateral Raise

4 rounds

12 reps each side

Rest 1 min between roundsEye-level

Alternating DB Front Raise 10 reps each side

Kettlebell Swing 20 reps


CIRCUIT 2

Plank

4 rounds

45 seconds

Rest 1 min between roundsSide Planks30 seconds each side

Russian Twists 30 seconds

CARDIO20 MInS hI IT CARDIO (see cardio opt ions l is t )


DAY6SHOULDERS & ABS

HOW -TOUNSURE OF

HOW TO

DO AN

EXERCISE?

Let me show you!

Click here for the

WORKOUTGLOSSARY




HomeEDITION



MUSCLE Glutes & Shoulders Full Body Plyo Volume Legs Arms / HIIT / Abs Glutes & Shoulders Back / HIIT / Abs Rest


20 min HIIT after lift 40 min HIIT brokenup between circuits

20 min HIIT after lift 30 min steady state None

Group

PROGRESS

PHOTO GUIDE





will do just fine.







your body such as a



later!)





HOW TO WEIGH &

MEASURE YOURSELF






weigh yourself.









central place!

CONNECT WITH ME

@cutekatiebug

@coriofit

@coriofitness

@corioactive


Main Account

Free Workouts

Clients & Fit Tips


Youtube

Q

TRACK YOUR

PROGRESS





program!















might encounter!


EXERCISE BALL


squat throws,

and hamstring

curls




and goblet squats,

but not necessary

optional

for the leg

curls, but not

necessary




















PHASE3 HomeEDITION


WARMUP &ACTIVATION


2 30 seconds each



MAINhIP ThRUSTS


1-2 minutes rest between working setsWorking Sets 6 8-10 reps


ASSISTANCESUPERSET

DB Press

5 supersets


DB Lateral Raises 10 reps

ACCESSORYRESISTAnCE BAnD GLUTE KICKBACKS

Resistance Band Glute Kickbacks 7 12 reps each side Rest 30 seconds between sets

ACCESSORYCIRCUIT 1

DB Reverse Fly

5 circuits

20 reps

Rest 1 min between circuitsWalking Lunges (Long Step) 10 reps each side

Bulgarian Split Squats 12 reps each side


CIRCUIT 2

Goblet Squats

5 circuits

12 reps

Rest 1 min between circuitsStanding DB Arnold Press 12 reps

Alternating DB Front Raises 12 reps



Feel free to do the cardio anytime during the workout. Before or after the workout, or in between exercisesBreak it up into 5 min increments if you’d like!

DAY1GLUTES & SHOULDERS

HOW -TOUNSURE OF

HOW TO

DO AN

EXERCISE?

Let me show you!

Click here for the

WORKOUTGLOSSARY




PHASE3 HomeEDITION


WARMUP &ACTIVATION


2 30 seconds each



MAINCIRCUIT 1

Jump Ropes

4 rounds

45 seconds

NO REST between exercisesRest 1 minute between rounds

Ice Skaters 15 reps

Yoga Ball Crunches 20 reps

ASSISTANCECIRCUIT 2

Battle Ropes

4 rounds

25 seconds

Rest 1 min between roundsMedicine Ball Squat Throws 10 reps each side

Medicine Ball Slams 25 seconds

ACCESSORYCIRCUIT 3

Bicycle Crunch

4 rounds

20 reps

Rest 1 min between roundsReverse Lunge & High Knee 12 reps

Box Jumps 12 reps

ACCESSORYCIRCUIT 4

Curtsey Lunge

4 rounds

10 reps each leg

Rest 1 min between rounds

Exercise Ball Leg Curl 15 reps

Walking Lunges 12 reps each leg

Plank 30 seconds



Cooldown and Streching



DAY2FULL BODY pLYO

HOW -TOUNSURE OF

HOW TO

DO AN

EXERCISE?

Let me show you!

Click here for the

WORKOUTGLOSSARY




PHASE3 HomeEDITION


WARMUP &ACTIVATION


2 30 seconds each



MAINDB ROMAnIAn DEADLIFTS


2 minutes rest between working setsWorking Sets 6 12-15 reps


ASSISTANCESUPERSET

Goblet Squats

5 supersets


Hip Thrusts 10 reps

ACCESSORYSUPERSET

Bulgarian Split Squats

5 supersets

15 reps each side

Rest 30 seconds between sets

Resistance Glute Kickbacks 12 reps each side

ACCESSORYCIRCUIT 1

Seated Leg Extensionw/ DB Between Feet

4 circuits

20 reps

Rest 1 min between circuitsLying Hamstring Curlw/ DB Between Feet

20 reps

Seated Calf Raisew/ DB Resting On Knees

20 reps



Cooldown and streching




DAY3VOLUME LEG DAY

HOW -TOUNSURE OF

HOW TO

DO AN

EXERCISE?

Let me show you!

Click here for the

WORKOUTGLOSSARY




PHASE3 HomeEDITION


WARMUP &ACTIVATION


2 30 seconds each

Pushups 1 10 reps

Lightweight Cable Bicep Curls 1 20 reps

MAINCLOSE GRIP DB FLOOR PRESS


Rest 1- 1.5 min between working setsWorking Sets 6 8-10 reps


ASSISTANCESUPERSET

DB Bicep Curls

5 supersets

12 reps


DB Hammer Curls 10 reps each side

ACCESSORYSUPERSET

Resistance Band OverheadTricep Extension

5 supersets

12 reps

Rest 30 seconds between supersets

Db Kickbacks 12 reps

ACCESSORYCIRCUIT 1

Scissor Kicks

4 circuits

20 reps

Rest 30 secs between circuitsSide Crunch 20 reps

Leg HoldAs long aspossible


CIRCUIT 2

Push Ups 10 reps

Rest 1 min between circuits

Alternating DB Curls 15 reps each arm



DAY4ARMS, HIIT, ABS

HOW -TOUNSURE OF

HOW TO

DO AN

EXERCISE?

Let me show you!

Click here for the

WORKOUTGLOSSARY




PHASE3 HomeEDITION


WARMUP &ACTIVATION


2 30 seconds each



MAINGOBLET SQUATS


Rest 2 mins between working setsWorking Sets 6 8-10 reps


ASSISTANCESUPERSET

Hip Thrusts

5 supersets

10 reps Try using the same dumbbell for both to make it easierNO REST between exercisesRest 1 min between supersets.DB Romanian Deadlifts 10 reps

ACCESSORYSUPERSET


5 supersets

15 reps each leg


Exercise Ball Hamstring Curls 15 reps

ACCESSORYCIRCUIT 1

Walking lunge

5 circuits

10 reps each leg

Rest 1 min between circuitsLying Hamstring Curlsw/ DB Between Feet

20 reps



CIRCUIT 2

Curtsey Lunge

4 circuits

10 reps each side

30 seconds rest between setsSeated Leg Extensionsw/ DB Between Feet

15 reps

Seated Calf Raisew/ DB Resting on Knees

15 reps




DAY5GLUTES & HAMSTRINGS

HOW -TOUNSURE OF

HOW TO

DO AN

EXERCISE?

Let me show you!

Click here for the

WORKOUTGLOSSARY




PHASE3 HomeEDITION


WARMUP &ACTIVATION


2 30 seconds each

Pushups 1 10 reps

Lightweight Lat Pulldowns 1 30 reps

MAINSInGLE ARM DB ROW


1 minute rest between working setsWorking Sets 6 8-10 reps


ASSISTANCESUPERSET

Bent Over DB Row (Both Arms)

5 supersets


DB Deadlifts 10 reps

ACCESSORYSUPERSET

Kettlebell Swings

4 supersets

15 reps


Mountain Climbers 10 reps each leg

ACCESSORYCIRCUIT 1

Lying Leg Raise

5 circuits

10 reps

Rest 1 min between circuitsCrunches 10 reps

Lying V Up 10 reps


CIRCUIT 2

Jump Rope

4 circuits

30 seconds

Rest 1 min between roundsBurpees 5 reps

Calf Machine 20 seconds

CARDIO30 MInS STEADY STATE



DAY6BACK, HIIT, ABS

HOW -TOUNSURE OF

HOW TO

DO AN

EXERCISE?

Let me show you!

Click here for the

WORKOUTGLOSSARY




HomeEDITION

Congrats!You’ve finished the program! I hope this program challenged you, pushed you out of your

comfort zone, introduced new exercises and ways to train, and most of all I hope it’s taught you

that YOU CAN DO ANYTHING! Time to take those FINAL progress photos and don’t forget to

send them to me! please email your progress photos to: [email protected]

Loved this book?Try The oThers!

12 Week Bikini BodyChallenge

CBC Nutrition Plan Katie’s Booty Bible

Katie’s HIIT & ABS Bad Knees? Do These! Katie’s Power Plyos

Nutrition Guidelines

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Home EDITION - Home Page - Katie Corio · 1 dumbbell, 2 hands Overhead Dumbbell Tricep Extension 12 reps ACCESSORY RESISTAnCE BAnD CIRCUIT 1 Upright Row 4 Rounds 12 reps Underhand