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Program

Slim ThickChallenge Home Plan

Downloads & Links

Program Guide8 MB
Nutrition Guide26 MB
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Table of Contents

Warmup/Activation

Glute Activation
Skipping

Monday- Lower Body/Glutes

ROUND 1
Accessories Needed: A SOfit Cotton band (the bundle of 3 is recommended), a Latex Booty band in any strength. Shop here
CB Hip Thrusts
DB Romanian Deadlifts
CB Sumo Squat Pulses
Lateral Lunge Sways
Reverse Lunges
Forward Lunges
CB Squats
Round 2
LB Donkey Kicks
LB Fire Hydrants
LB Banded Up & Overs
Plank Raises
Plank Shoulder taps

Tuesday- Upper Body

ROUND 1

Equipment Needed: A  SOfit Pull up band and tube band. Shop here . Dumbbells are optional (we do not sell these)

TB Seated Shoulder Press
TB front shoulder raise
TB tricep extension
Modified push ups
Tricep dips
ROUND 2
Modified Push Ups
Side Plank hold
Vacuums
Bicycle Crunches
High Knee Raises
Squat Jumps

Wednesday- Full Body

ROUND 1
Accessory recommended: A SOfit latex or Cotton Band here and a  Sofit Core Slider
Plank Tucks
Shoulder Taps
Squat Heel Raise Pulses
Jump Squats
DB Squat Air Punches
Lateral Lunges
ROUND 2
Hop Squats
Bridge Marches
Plank Oblique Twists
Inchworm Toe taps
Core Slider Knee tuck
Cross Squat hops

Thursday- Glutes

ROUND 1

Accessories Needed: A SOfit Cotton band (the bundle of 3 is recommended), a pull up band and a Latex Booty band in any strength. Shop here

CB glute bridges
CB Wall sit hip abductions
Laying side glute kicks
CB standing glute kickbacks
Split Squats
LB Reverse Lunge
ROUND 2
Fire hydrants
Reverse crunches
Flutter Kicks
Core slider knee tucks
Crunches
Squat front kicks
Circle crunches

Friday- REST DAY

Saturday- Upper Body

ROUND 1

Equipment Needed: A  SOfit Pull up band and tube band. Shop here . Dumbbells are optional (we do not sell these)

TB Bent over back row
Push up twists
DB chest press
Skull crushers
One arm shoulder press
leaning one arm shoulder fly
Inverted shoulder raise
ROUND 2
Bicep curl
Lying chest flys
Russian Twists
Oblique crunches
Plank Oblique Twists
Woodchoppers (Oblique twists)
PUB side bends
High Knees

SUNDAY- REST DAY

Table of Contents

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Program 4 Week Slim Thick Challenge Home Plan Warm Up CARDIO WARM UP Monday Leg Day ROUND 1  ROUND 2  Tuesday Back/Biceps ROUND 1  ROUND 2  Wednesday Chest/Triceps ROUND 1  ROUND 2  Thursday Booty ROUND 1  ROUND 2  Friday (REST DAY) Saturday (REPEAT LEGS) ROUND 1  Sunday (REST DAY) Downloads Table of Contents
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Can’t wait to see your progress babes!