THE SLIM THICK WORKOUT ROUTINE

Complete workout for getting that summer bod plus dieting tips.

Firstly i want to welcome you to 2021 and i hope you achieve every goal you have set and even more. Yes 2020 was a rough year but you have a chance to make this year better. I know you probably set fitness goals for last year but could not achieve them due to the lockdown and all but this year you have no excuses because i have put together a complete bodyweight workout for both beginners to intermediate including dieting tips! I hope you enjoy the workout and make great progress with it.

This workout is designed to get you a thicker looking body while minimizing the fat gain thereby leaving you with a flat stomach if and only if you remain consistent and patient.

Workout summary

Time: 30–40 mins

level: Beginner-intermediate

Frequency:

beginner: 3–4 days per week

intermediate: 5 days per week

Gender: female

Equipment: None

Note: This workout should be done with decent to strict form to maximize size gains. This workout should be done in a circuit form i.e. repeated for a given number of time with one to two minutes rest between sets and should be done for a total of two sets and should increase as you progress. Rest for 30 seconds after each exercise.

THE WORKOUT

Warmup(superset A)

30 seconds high knees with butt kicks

do each exercise for 30 seconds each back to back without rest

Knee pushup

beginner: 4–6 reps

intermediate: 8 reps

do this exercise with full range of motion

jump squat with lunges(superset B)

beginner: 6–8 reps

intermediate: 10 reps

do each exercise back to back for your given reps

Plank

beginner: 20 secs

intermediate: 30 secs

hold a solid position and squeeze your glutes as well as contract your abs

Side plank

beginner: 20 seconds

intermediate: 30 seconds

hold this position for time and repeat for both right and left sides

Glute bridge

beginner: 10 reps

intermediate: 15 reps

do this exercise slowly and feel every rep for maximum gains

Side lying abduction

beginner: 10 reps

intermediate: 15 reps

do this exercise slow and controlled and repeat for both sides

Bicycle crunches

beginner: 20 seconds

intermediate: 30 seconds

do this exercise slowly for your given time

Burpees(modified)

beginner: 20 seconds

intermediate: 30 seconds

do this at your own pace for time

STRETCH ALL MUSCLES WORKED AT THE END OF YOUR ROUTINE

DIET TIPS

Now when it comes to dieting, people tend to take it too serious which often times make them stop halfway and ruin their whole journey. You should aim to eat clean about 80% of the time and whatever you want for the other time. Slowly let go of the foods i am about to list below and do not take it too aggressive as a beginner.

processed foods

fried foods

carbonated drinks

snacks

These are the basic foods to avoid especially if you are looking to get a flatter stomach. Get your daily calorie intake from carbohydrates, protein and healthy fats. Protein is the most essential one as it builds and repairs worn out body tissues which might have broken down during your workout. Choose foods you enjoy eating as long as it falls into your macros. For those looking to trim down, reduce your calorie intake every two weeks while keeping your workout in check. after reducing it thrice, stay in that caloric deficit and results will begin to show. if you feel like you are getting leaner than you want, just increase your calories slightly.

While for those looking to add size, just eat! Again as long as it falls into your macros you will be fine. Take the whole process slow and enjoy it as you slowly get your dream body.

REST

Take your rest days seriously because your muscles need time to regenerate after your workouts to come back bigger and stronger. Make sure you hydrate on your rest days to keep you muscles full.

PATIENCE

Patience is key in building your dream physique. Just trust the process, be consistent and your results will come.

With that being said, this brings us to the end of the plan, i hope you enjoyed it and will give it a try. be sure to give it a like and drop your comments down below. and follow us on our social media and i will see you in the next post.

Instagram @opia_precious

WhatsApp@09054882825

Facebook @Opia Precious

Stan Browney Brad Stulberg