Which will you choose…

Hey gorgeous girls,

With the next BOOTY AND SHRED CHALLENGES starting in just 10 days time, I thought I would give you all a little run down of what each program entails so you can CHOOSE YOUR CHALLENGE!

 


 

#TEAMSHRED IS FOR YOU, if:

– You are looking to lose fat
– You are short for time
– You love HIIT training
– You want to achieve great results without complex gym machines
– You are looking to tighten and tone
– Have tried everything and still cannot get rid of that stubborn fat

THE WORKOUTS

The shred is based around HIIT functional training. These workouts are not for the faint hearted; they may be short but they are intense. This type of training elevated your heart rate quickly and then keeps your heart rate up and burns more fat in less time. HIIT increases the body’s need for oxygen during the training and thus creates an oxygen shortage, causing your body to ask for more during you recovery. This after burn effect is referred to as Excess Post Exercise Oxygen Consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular training does.  The training includes a variety of weighted hiit, body weight hiit, plyometrics, cardio, weighted compound movements and weighted isolation movements to target your entire body.

#TEAMSHRED requires minimal equipment for maximal results.

The training split includes:
– FULL BODY HIIT CIRCUITS FOR FAT LOSS AND TONING
– PURELY WEIGHTED UPPER AND LOWER BODY SESSIONS TO SCULPT THE MUSCLES
– CARDIO OPTIONS

NUTRITION

Nutrition is 80 percent of your results, so this is a large focus in the challenge. I customised your diet to your specific body needs, goals and dietary requirements.  Whether you are vegan, paleo, pescetarian, have an array of intolerances, I’ve got you. Proper macronutrients coupled with nutrient timing and intense, high calorie burn workouts will have you seeing results in no time.

BBR understands that not everyone enjoys eating the same thing each day, that’s why we teach you how to use IIFYM so that you can easily alter your plans further by following the macros provided to you.

EXTRAS

Team BBR wants you to succeed, so we do everything in our power to ensure that happens. During this challenge you receive a check in at half way where your macros and meal plan are updated based on progress.  You also have email support and access to our private Facebook group with thousands of like-minded girls and fellow challengers. In this forum we post live videos with free content and information and are also there to help you with any questions. We are all about building community!

The @BBRWORKOUTS page also has video demonstrations of all exercises so that you can view your workouts as you go should you need help.

TO JOIN TEAM SHRED NOW, CLICK HERE

 

RESULTS OF OUR LAST SHRED WINNER, EMILY:
Achieved in just 6 weeks

 


 

#TEAMBOOTY IS FOR YOU, if:

– You want bigger glutes
– You love lifting weights
– You want to sculpt and tone your legs and booty
– You want to build muscle but also stay lean
– You want to eat more and still lose fat
– Have tried everything and are still struggling to grow your glutes

THE WORKOUTS

The methods used in the booty programs are my trialed and tested methods to grow the glutes. I know from first hand experience that this works. The workouts in this program include both purely weighted sessions and HIIT. Weight training is essential for growth and so I have included purely glute days, and then weighted leg days as well which target both the quads and hamstrings. Full body HIIT is also included to ensure you stay lean whilst obtaining growth in the glutes. This type of training elevated your heart rate quickly and then keeps your heart rate up and
burns more fat in less time. HIIT increases the body’s need for oxygen during the training and thus creates an oxygen shortage, causing your body to ask for more during you recovery. This after burn effect is referred to as Excess Post-Exercise Oxygen Consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular training does.

The training includes a variety of weighted hiit, body weight hiit, plyometrics, cardio, weighted compound movements and weighted isolation movements to target your entire body.

#TEAMBOOTY does require a gym.

The training split includes:
– WEIGHTED HIIT SESSIONS FOR FAT BURNING
– PLYOMETRIC MOVEMENTS FOR LEAN LEGS
– MUSCLE SPECIFIC SPLITS FOR GROWTH (eg glutes and quads)
– CARDIO OPTIONS

NUTRITION

When girls are trying to grow, especially their glutes, they are often under eating and thus, will not gain the muscle they desire. We ensure you are eating enough to get you to your goals! Nutrition is 80 percent of your results, so this is a large focus in the challenge. I customised your diet to your specific body needs, goals and dietary requirements.
Whether you are vegan, paleo, pescetarian, have an array of intolerances, I’ve got you. Proper macro nutrients coupled with nutrient timing and intense, high calorie burn workouts will have you seeing results in no time. BBR understands that not everyone enjoys eating the same thing each day, that’s why we teach you how to use IIFYM so that you can easily alter your plans further by following the macros provided to you.

EXTRAS

Team BBR wants you to succeed, so we do everything in our power to ensure that happens. During this challenge you receive a check in at half way where your macros and meal plan are updated based on progress. You also have email support and access to our private Facebook group with thousands of like minded girls and fellow challengers. In this forum we post live videos with free content and information and are also there to help you with any questions. We are all about building community!

The @BBRWORKOUTS page also has video demonstrations of all exercises so that you can view your workouts as you go should you need help.

 

TO JOIN TEAM BOOTY NOW, CLICK HERE

RESULTS OF OUR LAST BOOTY WINNER, KIRSTY:
Achieved in just 6 weeks

 

To check out more of the amazing results my clients achieve using my programs, head to my Instagram page @bodiesbyrachel, where you can see lots of transformations!

 

If you have any questions about the Choose your Challenge, please email me to coaching@bodiesbyrachel,

 

 

 

Start your program today!

8 Week Program

Only $177.00

8 Week Macro

Only $79.99