FIT

BODY
GUIDE
CHALLENGE

2 8 D AY
SL AY
by
 FIT BODY GUIDE 28 DAY SLAY 2

Legal & Medical Disclaimer

No part of this ebook, in part or in full, may be reproduced, stored, copied, or transmitted by any
means without the express written consent of the owner, Anna Victoria. If you will be printing it
on a public computer, you must delete it from the computer once you are done. Each users name
and transaction information is stamped on each digital download.

Violations of this copyright will be enforced to the fullest extent of the law.

Although the author and publisher have made every effort to ensure that the information in this
book was correct at press time, the author and publisher do not assume and hereby disclaim any
liability to any party for any loss, damage, or disruption caused by errors or omissions, whether
such errors or omissions result from negligence, accident, or any other cause.

This book is not intended as a substitute for the medical advice of physicians. The reader should
regularly consult a physician in matters relating to his/her health and particularly with respect
to any symptoms that may require diagnosis or medical attention. In the interest of your safety,
modifications or adjustments cannot be made for exercises and advice contained in this ebook.
Said modifications or adjustments can be made only by each person’s primary care physician.

The information in this book is meant to supplement, not replace, proper training. Like any sport
involving speed, equipment, balance and environmental factors, this sport poses some inherent
risk. The authors and publisher advise readers to take full responsibility for their safety and know
their limits. Before practicing the skills described in this book, be sure that your equipment is well
maintained, and do not take risks beyond your level of experience, aptitude, training, and comfort
level.

Artwork Illustrations Copyright © 2017 by Shuttershock

Book Design and Production by Stefan Anderson

www.stefan-anderson.com

Written by Anna Victoria, NASM Certified Personal Trainer

Copyright © 2017 Paramount Lifestyle, LLC. All rights reserved.

www.annavictoria.com

@annavictoria
 FIT BODY GUIDE 28 DAY SLAY 3

Welcome to the
28 Day Slay
FBG Challenge!

Hi there!

I’m excited to help you get an amazing start to 2017 with my

free 28-Day Slay FBG Challenge!

WORKOUT DURATION
Each workout is designed to be 10 minutes long.

Here, you will see the exercises numbered in the order they
should be completed, the respective amount of reps or
seconds to repeat the exercise for, the amount of rest, as well
as how many rounds you should complete.

The amount of seconds, reps, rest and rounds will change

through the weeks, so be sure to always look out for what
each individual day instructs you to do.

WEIGHT RECOMMENDATIONS
There will also be weight recommendations for each exercise. If you see me holding a dumbbell in
each hand, the recommended weight is for each weight in each hand. For example, for squats, the
recommended weight is 15-20 lbs, so you would have a 15-20lb weight in each hand. 15 lbs in the
minimum weight and 20lbs is the maximum weight I recommend. While these are high intensity
circuits, I still want you to be challenging your muscles with each move!

@annavictoria
 FIT BODY GUIDE 28 DAY SLAY 4

STRENGTH TRAINING + CARDIO BALANCE

Keep in mind, the lower the weight, the less it becomes a strength training exercise and the more it becomes
a cardio exercise, and, the higher the weight, the less it will be a cardio/high-intensity workout and the more
it will become a strength training workout. I want you to find a happy medium between those two so you can
get the best of both worlds - fat burning and strengthening.

You should be breaking a sweat at the end of every single workout, if you’re not, or you’re finishing the
workouts in significantly less time, you likely are going TOO fast or are using weights that are too light.
Remember, muscle engagement and proper form are two of the biggest keys to getting results, so don’t feel
like you need to rush just to finish the workout. Quality over quantity.

GO AT YOUR OWN PACE

If the workouts are taking you longer than 10 minutes to finish, that’s okay. The important thing is that
you finish all the workout, regardless of time. As you continue through the weeks, you will get faster and
improve before you know it.

TAKING YOUR WORKOUTS TO THE NEXT LEVEL

These are not designed to be full workouts, but additions to your existing FBG or other workouts. If you’d like
to turn these into a complete workout each day, simply repeat the circuit for thirty minutes, with the exception
of the core workouts (Tuesday, Thursday, Saturday) which you would repeat for a maximum of fifteen
minutes. You can also supplement the core days with 30 minutes of cardio.

If you are looking for a complete workout program that is longer than 10 minutes a day, you can download the
full 12 week Fit Body Guide from www.annavictoria.com/guides, as well as the Fit Body Meal Plan Guide.

FACEBOOK LIVE VIDEOS + SUPPORT GROUP

Throughout the month, I will be doing Facebook Live videos demonstrating how to do the exercises. If
you are not already, click here to follow my facebook page.

Last but not least, click here for the complete, full body exclusive workout I created just for Shape
Magazine and my community. You can also join the Facebook group monitored by myself and the
Shape Team where we give you all the support, encouragement and tools you need to succeed. Click
here to join the facebook support group.

Alright! I think you’re ready! Be sure to tag me @annavictoria and #28dayslay for any of your sweaty
selfies from the challenge and let’s get this 2017 show on the road!

@annavictoria
JANUARY 2 MONDAY
WEEK 1 LEGS + GLUTES

1 SQUAT JUMP: 30 SEC 2 FRONT SQUAT: 45 SEC

15-20 LBS TOTAL

3 SUMO SQUAT: 60 SEC 4 WALKING LUNGE: 75 SEC

15-20 LBS TOTAL

REST: 15 SECONDS BETWEEN EXERCISES

TWO ROUNDS TOTAL
JANUARY 3 TUESDAY
WEEK 1 CORE

1 PLANK: 30 SEC 2 RUSSIAN TWIST: 45 SEC

10-15 LBS

3 BENT KNEE OBLIQUE CRUNCH: 60 SEC 4 JUMP ROPE: 75 SEC

REST: 15 SECONDS BETWEEN EXERCISES

TWO ROUNDS TOTAL
JANUARY 4 WEDNESDAY
WEEK 1 BACK + ARMS

1 MOUNTAIN CLIMBER: 30 SEC 2 BICEP CURL: 45 SEC

8-13 LBS TOTAL

3 SHOULDER PRESS: 60 SEC 4 WALKDOWN PUSH-UP: 75 SEC

8-13 LBS TOTAL

REST: 15 SECONDS BETWEEN EXERCISES

TWO ROUNDS TOTAL
JANUARY 5 THURSDAY
WEEK 1 CORE

1 TOE REACH: 30 SEC 2 KNEE TUCK JUMP: 45 SEC

8-13 LBS

3 SIDE PLANK: 60 SEC 4 JUMP ROPE: 75 SEC

30 SECONDS EACH SIDE

REST: 15 SECONDS BETWEEN EXERCISES

TWO ROUNDS TOTAL
JANUARY 6 FRIDAY
WEEK 1 FULL BODY

1 JUMP TURN: 30 SEC 2 LAYDOWN PUSH-UP: 45 SEC

WALKDOWN PUSH-UP + COMMANDO:

3 WEIGHTED SIDE LEG LIFT: 60 SEC 4 75 SEC

10-15 LBS
30 SECONDS EACH SIDE

REST: 15 SECONDS BETWEEN EXERCISES

TWO ROUNDS TOTAL
JANUARY 7 SATURDAY
WEEK 1 CORE

1 MOUNTAIN CLIMBER: 60 REPS 2 HIP THRUST: 20 REPS

As fast as you can; write down your time. As fast as you can; write down your time.

3 LYING LEG RAISE: 30 REPS 4 BURPEE: 15 REPS

As fast as you can; write down your time. As fast as you can; write down your time.

REST: 15 SECONDS BETWEEN EXERCISES

TWO ROUNDS TOTAL
JANUARY 9 MONDAY
WEEK 2 LEGS + GLUTES

1 SUMO SQUAT: 20 REPS 2 SQUAT: 20 REPS

15-20 LBS

3 BOX JUMP: 20 REPS 4 JUMPING LUNGE: 20 REPS

REST: 10 SECONDS BETWEEN EXERCISES

TWO ROUNDS TOTAL
JANUARY 10 TUESDAY
WEEK 2 CORE

1 MOUNTAIN CLIMBER: 40 REPS 2 SINGLE LEG LOWERING: 20 REPS

3 WEIGHTED BENT LEG V-UP: 20 REPS 4 WEIGHTED SIDE TOE REACH: 20 REPS

8-13 LBS 8-13 LBS

10 REPS EACH SIDE

REST: 10 SECONDS BETWEEN EXERCISES

TWO ROUNDS TOTAL
JANUARY 11 WEDNESDAY
WEEK 2 BACK + ARMS

1 HAMMER CURL: 20 REPS 2 LATERAL RAISE: 20 REPS

8-13 LBS 8-13 LBS TOTAL

TWO-ARM OVERHEAD TRICEP EXTENSION:

3 20 REPS 4 COMMANDO: 20 REPS
8-13 LBS

REST: 10 SECONDS BETWEEN EXERCISES

TWO ROUNDS TOTAL
JANUARY 12 THURSDAY
WEEK 2 CORE

1 PLANK JUMP: 20 REPS 2 PLANK REACH: 20 REPS

10 REPS EACH SIDE

3 HIP THRUST: 20 REPS 4 OPPOSITE ARM + LEG REACH: 20 REPS

10 REPS EACH SIDE

REST: 10 SECONDS BETWEEN EXERCISES

THREE ROUNDS TOTAL
JANUARY 13 FRIDAY
WEEK 2 FULL BODY

ONE-ARM DUMBBELL ROW + LAT RAISE:

1 JUMPING LUNGE: 20 REPS 2 10 ROUNDS EACH SIDE
8-13 LBS

SINGLE LEG ROMANIAN DEADLIFT:

3 TRICEP DIP: 20 REPS 4 10 REPS EACH SIDE
8-13 LBS

REST: 10 SECONDS BETWEEN EXERCISES

TWO ROUNDS TOTAL
JANUARY 14 SATURDAY
WEEK 2 CORE

1 SNAP JUMP: 15 REPS 2 SWINGING SIT-UP: 20 REPS

As fast as you can; write down your time. As fast as you can; write down your time.

3 BICYCLE CRUNCH: 30 REPS 4 WEIGHTED BENT-LEG V-UP: 20 REPS

As fast as you can; write down your time. As fast as you can; write down your time.
8-13 LBS

REST: 10 SECONDS BETWEEN EXERCISES

TWO ROUNDS TOTAL
JANUARY 16 MONDAY
WEEK 3 LEGS + GLUTES

1 POP SQUAT: 30 SEC 2 DONKEY KICK: 60 SEC

30 SECONDS EACH SIDE

3 GLUTE BRIDGE: 30 SEC 4 SINGLE-LEG GLUTE BRIDGE: 60 SEC

20-30 LBS TOTAL 30 SECONDS EACH SIDE

REST: 10 SECONDS BETWEEN EXERCISES

TWO ROUNDS TOTAL
JANUARY 17 TUESDAY
WEEK 3 CORE

1 SWINGING SIDE PLANK DIP: 30 SEC 2 SNAP JUMP: 60 SEC

3 TOE REACH: 30 SEC 4 SIT-UP KNEE GRAB: 60 SEC

8-13 LBS TOTAL

REST: 10 SECONDS BETWEEN EXERCISES

TWO ROUNDS TOTAL
JANUARY 18 WEDNESDAY
WEEK 3 BACK + ARMS

SIDE TO SIDE SQUAT JUMP + PUSH-UP:

1 RENEGADE ROW: 30 SEC 2 60 SEC
15-20 LBS

3 PUSH-UP: 30 SEC 4 SUPERMAN: 60 SEC

REST: 10 SECONDS BETWEEN EXERCISES

TWO ROUNDS TOTAL
JANUARY 19 THURSDAY
WEEK 3 CORE

1 SIDE TO SIDE BENCH JUMP: 30 SEC 2 WEIGHTED JACK V-UP: 60 SEC

8-13 LBS

3 ONE-LEGGED PLANK: 30 SEC 4 WEIGHTED SIDE TOE-REACH: 60 SEC

15 SECONDS EACH LEG 8-13 LBS

REST: 10 SECONDS BETWEEN EXERCISES

TWO ROUNDS TOTAL
JANUARY 20 FRIDAY
WEEK 3 FULL BODY

FRONT RAISE + LAT RAISE + PUSH-UP:

1 DECLINE PUSH-UP: 30 SEC 2 60 SEC
8-13 LBS

3 CRAB WALK: 30 SEC 4 ONE-LEGGED STAND-UP: 60 SEC

8-13 LBS
30 SECONDS EACH SIDE

REST: 10 SECONDS BETWEEN EXERCISES

TWO ROUNDS TOTAL
JANUARY 21 SATURDAY
WEEK 3 CORE

1 MOUNTAIN CLIMBER: 60 REPS 2 HIP THRUST: 20 REPS

As fast as you can; try to beat your time from week 1 As fast as you can; try to beat your time from week 1

3 LYING LEG RAISE: 20 REPS 4 BURPEE: 12 REPS

As fast as you can; try to beat your time from week 1 As fast as you can; try to beat your time from week 1

REST: 15 SECONDS BETWEEN EXERCISES

TWO ROUNDS TOTAL
JANUARY 23 MONDAY
WEEK 4 LEGS + GLUTES
1 SQUAT + LUNGE: 5 ROUNDS 2 SQUAT + STIFF-LEG DEADLIFT: 5 ROUNDS

15-20 LBS

JUMPING SQUAT + JUMPING LUNGE: WEIGHTED GLUTE BRIDGE + WEIGHTED

3 5 ROUNDS 4 SINGLE LEG GLUTE BRIDGE: 5 ROUNDS
20-25 LBS

5 BURPEE + SQUAT JUMP: 2 ROUNDS

REST: 15 SECONDS BETWEEN EXERCISES

TWO ROUNDS TOTAL
JANUARY 24 TUESDAY
WEEK 4 CORE
3 LYING LEG RAISE + 3 HIP THRUST: 10 MOUNTAIN CLIMBER + 5 SEC PLANK:
1 5 ROUNDS 2 5 ROUNDS

BURPEE + 3 LAYDOWN PUSH-UP: WEIGHTED TOE-REACH + BENT-LEG V-UP:

3 5 ROUNDS 4 5 ROUNDS
8-13 LBS

5 THREE WAY REACH: 2 ROUNDS

REST: 15 SECONDS BETWEEN EXERCISES

TWO ROUNDS TOTAL
JANUARY 25 WEDNESDAY
WEEK 4 BACK + ARMS
5 MOUNTAIN CLIMBER + 2 PUSH-UP:
1 5 ROUNDS 2 FRONT RAISE + LAT RAISE: 5 ROUNDS

8-13 LBS

3 BURPEE + 3 SEC PLANK: 5 ROUNDS 4 BICEP CURL + PRESS: 5 ROUNDS

8-13 LBS

5 BURPEE + COMMANDO: 2 ROUNDS

REST: 15 SECONDS BETWEEN EXERCISES

TWO ROUNDS TOTAL
JANUARY 26 THURSDAY
WEEK 4 CORE
1 5 SEC PLANK + LAYDOWN PUSH-UP:
5 ROUNDS 2 6 RUSSIAN TWIST + 6 BICYCLE CRUNCH:
5 ROUNDS
8-13 LBS

3 FROG SIT-UP + 3 REVERSE SIT-UP:

3 THREE WAY LEG RAISE: 5 ROUNDS 4 5 ROUNDS

3 BENT-LEG TOE-REACH + 3 WEIGHTED

5 SIT-UP: 2 ROUNDS
8-13 LBS

REST: 15 SECONDS BETWEEN EXERCISES

TWO ROUNDS TOTAL
JANUARY 27 FRIDAY
WEEK 4 FULL BODY
2 DUMBBELL ROW + 5 MOUNTAIN 5 SQUAT JUMP + 5 SEC SQUAT HOLD:
1 CLIMBER: 5 ROUNDS 2 5 ROUNDS
8-13 LBS

WEIGHTED LUNGE + SHOULDER PRESS:

3 COMMANDO + PUSH-UP: 5 ROUNDS 4 5 ROUNDS
8-13 LBS

SUMO DEADLIFT + SHOULDER PRESS:

5 2 ROUNDS
8-13 LBS

REST: 15 SECONDS BETWEEN EXERCISES

TWO ROUNDS TOTAL
JANUARY 28 SATURDAY
WEEK 4 CORE

1 SNAP JUMP: 15 REPS 2 PLANK JUMP: 20 REPS

As fast as you can; try to beat your time from week 2 As fast as you can; try to beat your time from week 2

3 BICYCLE CRUNCH: 30 REPS 4 WEIGHTED BENT-LEG V-UP: 20 REPS

As fast as you can; try to beat your time from week 2 As fast as you can; try to beat your time from week 2
8-13 LBS

REST: 15 SECONDS BETWEEN EXERCISES

TWO ROUNDS TOTAL