Round 3 BOOTy werk aka #rightfittass - Mass reps and a daily burn!

Get ready to GO BIG.... from home!!!!

Congratulations on making a commitment to your health and your core!! This is the final month of the 3 set series!!   Welcome to your #RightFittAss Challenge!  

This months focus is buns, legs and trimming the fat. 

The final round of Booty Werk is here!!  We have a big 30 days ahead of us!  

 

The full workout is 30 days long and you can start anytime!!  You have a 2 minutes of work every day - no matter what.  (don't worry you will love the set.)  In addition you have a mission to accomplish through the month.  You get to work at YOUR pace and do the work when YOU want.  Start when YOU want and count out 30 days.  That will be your end date.  Simply declare in the facebook group what your start day is and what your end day will be!! ANNNNDD -  a challenge is always more fun with a friend to complain with - So grab a buddy and have them register too!!

Challenge Overview

 

Step 1:

Take a before picture of your mid section down to legs (preferably front, side and back).  This is going to be very important for you to see how your shape is coming together.  In order to win the Final prize by doing all 3 challenges in a row - you have to have a documented before and after pic - this can be completely anonymous with no face or skin showing.  

Step 2:

Your Daily Workout...​

Check out the following workout.  You will do this 80 second workout each and every day 30 days in a row.  If you miss a day - no problem - you are just not eligible for the prize but you WILL get awesome results!! 

Step 3:

The Mission...

You will have to complete the following by the end of the 30 days.  THERE ARE 10,000 reps!!!!  Aka this is your 10k Mission!!  You get to break this up however it makes sense to you.  If you do the math, you would need about 333 reps every day to finish 10K reps but all reps are not created equal - some exercises are really fast and others take time.  You could do reps for about 10 minutes a day OR you could do 30 minutes one day and skip another.  You could even do some reps every hour THROUGHOUT the day!!!  Make it fun and make it work for your life! 

 

Regardless, just keep track of the your work in a notebook or take a screenshot of the following and mark as you go.    

Mission 10k Reps (about 333 reps a day)

 

2000 Sumo Squat Pulse 

1000 Single leg Glute Bridges  

1000 Butterfly Booster 

800 Pretzels 

700 Chair Leg Raises 

650 Chair Lateral Leg Raises 

600 Rocking Horse Stair Lunge Hops 

550 Split Squat Back Leg Up 

500 Pencil Squat 

450 Chair Pose Releve  

400 Preditor Split Jacks 

350 Lateral Pistol Squats 

300 Bend and Snap 

250 Curtsy Squat lift 

200 Rainbow Leg Lifts 

150 Roundhouse kicks 

100 Birdfeeders 

**A LOT of the exercises have right side and left side.... for these count EVERY REP aka 1,2,3,4 ... NOT 1,1 2,2 3,3 4,4

TRACKING DOCUMENT

Here is a video that describe each exercise!!  

Step 4:

Optional Trimming

Ok - I honestly don't expect a lot of people to chose this bonus challenge, but as a trainer, I feel I MUST share because there is another step that will help you maximize results. We have been building, sculpting and toning for almost three months now.  But the fact is, if you have a lot of fat on your lower body, you are not going to be able to visually see a ton of results (same as our abs set you may have noticed.)  So if you REALLY want to take your results to the next level, I have two suggestions.  These are NOT required for the challenge, but if you take on the challenge, please let us know in your check ins.

  1. RUN!  That's right.  We are going to trim the fat with some old school long slow distance cardio.  I encourage you to get out for a full 45 minutes in a row.  You can do 15 minute miles or 8 minute miles... that doesn't matter to me.  What does matter is that you are pushing your body beyond 30 minutes and keeping your heart rate up.  If you decide to take this on, please share your runs when you check in.  Try to include this 3-5x per week.

  2. NUTRITION!  I know I know I know - you are probably sick of hearing about this.  But AGAIN - to see your full results, we want to reduce the fat you have around your lower body areas.  Nutrition is 80% of the equation.  If you haven't tried working with us yet to hone in your nutrition, maybe it is time to give it a shot.  You have seen that we deliver crazy results and nutrition is the key you may be missing!  (PS - all "protein shakes" are NOT created equal...your choice DOES make a huge difference.)

Step 5:

Check In!!! Go to your personal facebook page and click "check in" and select RightFitt.  Share how many reps you got done and if you got in a run!  Maybe use the #RightFittass  (and if you want - go ahead and like the page now and give us a good rating!)  Here is the link: 

RightFItt Page

If you do not want to win free Booty Challenge Overall Prize but still want results - NO PROBLEM!!  Just check in to our private group!  (checking in to the private group does not qualify you to win prizes)

RIGHTFITT COMMUNITY GROUP LINK

 

Also be sure to subscribe to our Youtube channel to get updates on nutrition, fitness and mindset

RightFitt YouTube Channel

PEOPLE CAN JOIN UP ANYTIME!!  THIS CHALLENGE CAN BE DONE IN ANY 4 WEEK PERIOD!! 

If you have questions - text Caley at 720-275-9588​

Additional tools for success

Nutrition guidance

25 to 35g protein

Up to 300 calories

Suggestion to play with your Healthy Formula 1 in Waffles, Pancakes, Muffins, Cupcakes and Crepes.  

Recipes are in the RightFitt Community Facebook Group

25 to 35g protein

Up to 300 calories

Enjoy one of our many holiday flavor Formula 1 shakes like pumpkin spice, carrot cake, caramel drizzle frappuccino or praline 'n cream.

(if you are not doing shakes, follow macro guidelines above)

10-15g protein

100-200 calories

You should have 1-2 snacks per day.  You will notice if you follow those ratios of calories to protein - you will not be able to have a large carb serving  

Try:

Cottage cheese, greek yogurt, jerky, deli meet, tuna, veggies or protein bars.

40 - 50g protein

400 - 600 calories

Your main meal each day does NOT have to be at night - you can mix and match these any way that makes sense for you.  (bfast lunch or dinner)

For one meal focus on including:

  • Protein

  • Raw Veggie

  • Cooked Veggie

  • 1 Serving Carb

Need Meal Ideas?  Try one of these links to help you find some yummy recipes! 

QUICK RECIPE LINKS

SKINNY TASTE

Look for recipes that have a 10% protein ratio.  That means if a recipe is 500 calories than It should have close to 50g protein

GOT 

QUESTIONS?

We can't wait to hear from you

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Brighton, CO 80601

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