Lets spend the next four weeks working hard and eating healthy. Contact me through Instagram anytime you have questions, or just for support! I created three different workouts for your convenience and preference. It does not matter which one you do, or if you switch it up multiple times in the four weeks.

Yes, it is intensive, but if you have to miss a day miss cardio. Remember this is only a few weeks, so to really see a difference you are going to have to work hard. From my experience, a few weeks of working extremely hard gave me the freedom to eat whatever I wanted for at least the next couple of years…of course, as long as I exercised. I chose a push pull workout because it will help to ensure our muscles are recovered and therefore have time to grow. The second, or traditional weight lifting workout, is the typical program I follow most of the time. The HIIT workout is for people who workout at home. See the charts with the schedule, and the workout plans below. It is important to keep track of your workouts. Aim for consistency, not variety.

Push Pull - this workout is best for building lean muscle



Chest, Shoulders, Triceps- Plan A

Bench press -                         5 sets, 50 reps, 80% of 1RM, rest 3 mins

Dumbbell press                     5 sets, 15 reps, 80% of 1RM, rest 1 min

Triceps Dips                           5 sets, AQRAP, 75% of 1RM, rest 1 min

Cables-low chest raise          5 sets, 15 reps, 80% of 1RM, rest 1 min

Rope triceps extension         5 sets, 15 reps, 80% of 1RM, rest 1 min


Back, Biceps, Abs – Plan A

Barbell deadlifts                    5 sets, 15 reps, 80% of 1RM, rest 3mins

Pull ups                                  5 sets, AMQRAP rest 1 min

Dumbbell rows                      5 sets, 15 reps, 80% of 1RM, rest 1 min

Dumbbell shrugs                  3 sets, 50 reps, 70% of 1RM, rest 1 min

Barbell Bicep Curls               21s, 7 low half, 7 high half, 7 full range

Cable Reverse Fly                  5 sets, AMQRAP, 80% of 1RM, rest 15 secs


Quads, Hamstrings, Calves

Barbell squats                        5 sets, 15 reps, 80% of 1RM, rest 3 mins

Good Mornings                      4 sets of 20, rest 1 min

Leg Press                                4 sets, 15 reps, 80% of 1RM, rest 1 min

Reverse hyperextension      AMQRAP 5 sets

Leg Curl                                  5 sets, 15 reps, 80% of 1RM, rest 1 min

Calves                                     AMQRAP 4 sets (feet positioned inward then normal then outward)

Traditional weight lifting workout - this workout is best for building size


Legs – Hamstrings

1.      Deadlifts

2.     Stiff leg dead lifts

3.     Good mornings

4.     Leg curl machine

5.     Calves


1.     Overhead press super set

2.     Lateral raises super set with

3.     Prone incline raises

4.     Upright rows super set with

5.     Cable lateral raises


1.     Pull-ups until failure- 3 sets

2.     Lat pull downs

3.     Cable rows super set with

4.     Dumbbell rows

5.     Superman with light dumbbells until failure 3 xs (lay on stomach and raise your arms and legs off of the ground)

Leg – Quad

1.     Front squats

2.     Bulgarian lunges

3.     Leg extension

4.     Leg press

5.     Hip adductor

6.     Hip abductor

Shoulders 2

1.     Standing front barbell overhead raise

a.     Hold barbell resting against your legs

b.     With arms straight raise the bar to shoulder height

2.     Seated bent over rear delt raise

a.     Sit on a bench

b.     Lean forward

c.      Hang arms at side with palms facing you

d.     Raise them to almost shoulder height

e.     Pause at the top

3.     Reverse machine flys

a.     Delt machine

4.     Standing barbell press behind the neck

a.     Get a barbell with a weight you can safely handle

b.     Grip at just less than shoulder width

c.      Begin with the bar behind your head

d.     Push to the sky

5.     Lateral raises

a.     One set of 100 lateral raises at a low weight


At home workout - this workout will help you to burn fat while building a small amount of muscle



1.     Mountain climbers

a.     Begin in push up position

b.     Alternate bringing you knees to chest

2.     Burpees

a.     Begin in standing

b.     Drop to ground for pushup

c.      Jump up with arms overhead

3.     Jump squats

a.     Squat

b.     Then jump as high as possible

c.      Return to squat

4.     Skaters

a.     Jump to one side about two feet

b.     Maintain bent knees

c.      When you jump to one side touch outside foot with opposite hand


Health Eating Tips

The actual calorie amount varies by needs, however, the goal is to eat a lot! Get as much nutrition from your food as possible with as few coming from supplements as possible. Now, that is more of a disclaimer and goal than anything, but I am going to give you a few cheats to help you stay on track

1. Lenny and Larry’s will save your life if you have a sweet tooth.

            I recommend the chocolate and blueberry muffin and the snickerdoodle cookie

2. Drink a ton of water

3. Coffee with cinnamon will help to boost your metabolism. Try this real cinnamon to enjoy the benefits rather than artificial cinnamon with little to no benefits.

4. Take a walk down the healthy aisles at your grocery stores. It can be surprising how many cool things they have in there. Walden farms has a number of low-calorie options. Some people may suggest eating pure and raw foods only, yes that is always preferred, but if you are choosing between donuts and Walden farms salad dressing, go with the Walden farms

5. Cook with coconut oil

            Do not worry about the calories and fats, it is worth it. Use about .75 tsp when cooking

6. Smoothies will help to keep you full, think of green smoothies the same way as you do a salad. Drink as many as you want within reason

7. Bake sweet potato in the oven whole to enjoy the caramelized sugars

8. Although you should get as much protein from food sources as possible, check out protein supplements for taste. I enjoy Energy from ON in chocolate.  If you are open to other flavors there are some amazing banana, orange and birthday cake flavors

9. Eat as many egg white omelets with vegetables as you want

10. There are tons of delicious BCAA supplements. Sour Batch Kids are delicious. Drink two servings a day, one while working out and the other before bed.

11. Oat bran mixed with dates, peanut butter, chia seeds and flaxseeds is surprisingly delicious and also provides you with the carbs, protein, and fiber you need to start the day

12. Paul Bragg’s liquid aminos are made to taste like soy sauce. Feel free to add to your cooking, it will change your life.

13. Many sauces are completely fine including sriracha

14. Avoid ketchup, mustard, and mayonnaise

15. Eat often!

16. Do not starve yourself, midnight snacking if fine as long as it is healthy


Track Your Progress

How do you win the challenge if we do not see your progress? Every Sunday take a front and back picture of yourself. Take the picture after you use the bathroom and before you eat or drink anything. Wear the same thing every Sunday and stand in the same place to ensure the same lighting. Lighting is probably the most important thing. Every picture needs to have the closest look as possible. Weigh your self right after your pictures. Upload your picture to IG (wear a tight shirt v bikini top for women or topless for men if it makes you feel more comfortable), and bathing suit bottoms are best for guys and girls. Below is a sample of before and after pictures. AGAIN I want you to feel comfortable. Do not skip the challenge because you do not like your pictures. Wear what makes you comfortable. Make sure to tag @fitgirlkoa and hashtag #koafitchallenge At the end of the four weeks I will review all of the submissions and see which has the healthiest and most significant transformation. 



Contact Me

Do not forget you can contact me through IG with questions and support! Good luck, we got this, four weeks is really nothing. Lets do this!