Women's Program
Women's Program

Training

In three months from now, it’ll be clear how hard you’ve been working in the gym. Have you been slacking or pushing every workout to the limit? You say you want abs for the summer? Then now is the time to step it up! Put in the work now for the results you can enjoy later. It’s time to take the intensity of your training to the next level. Be a little more strict on your diet and dedicate yourself to a goal that you WILL achieve, not just talk about. The Six Star® Beach Body Program is designed to get you there – follow it and you will see the results. Everything you need is all right here – get started and don’t forget to show us how you’re doing on FacebookInstagramTwitter with the hashtag #sixstarbeachbody so we can follow along with your progress.

Day 1

Day 1: Legs & Glutes

Leg Tri-Set 1 – Perform 4 sets

All 3 exercises in the tri-set should be performed back-to-back with no rest. Once one set of all 3 exercises have been completed consecutively, you may rest. That is one complete set.

Walking Lunges or Sled Pull Walking Lunges

  • 2 laps or 20 reps

Use a harness and pull the sled while lunging or push the sled while doing walking lunges.

Barbell Glute Bridge

  • 12-15 reps

From the floor or use a bench.

Smith Machine Squats

  • 10-12 reps

Feet forward and wide – mimic position of sitting in a chair.

Leg Tri-Set 2 – Perform 4 sets

Banded Side Steps

  • 20 reps

Slow, controlled pace. 3-4 seconds per rep.

Sumo Squats with Kettlebell or Barbell

  • 10-12 reps

Pause between each rep. Knees stay bent, taking a second to squeeze the glute at each rep.

High Step-Ups

  • 20 reps

Alternating legs, contracting glutes at the top for 1-2 seconds.

Finisher

Machine Glute Kickbacks

  • 4 x 15-20 reps

Explosive rep with contraction at top of rep.

Day 2

Day 2: Conditioning Circuit

Perform circuit 3 times

Battle Ropes or Kettlebell Swings

  • 45 seconds or 20 reps

Ropes – continuous wave with alternating arms.

TRX Rows or Bent-over Dumbbell Rows

  • 20 reps

Slow and controlled – no swinging if using dumbbell.

Sled Sprints or Walking Lunges

  • 2 laps

Explosive, high intensity with 15-30 seconds between laps.

Dumbbell Squat to Push Press

  • 10 reps

Perform as separate movements, squat first, then press overhead.

Stability Ball Pass Crunches

  • 20 reps

Pass ball from feet to hands at the mid-line of your body.

Stability Ball Crunches

  • 20 reps

Full range of motion to really stretch and contract abs.

Day 3

Day 3: Chest & Back

Superset Combo 1 – Perform 4 sets back-to-back

Bent-over Barbell Rows

  • 10-12 reps

Keep an arch in the lower back to prevent rounding. Overhand grip, pulling into belly button.

Machine Chest Press

  • 12-15 reps

Flat or incline angle for this movement. Emphasize the negatives. Focus on 4-second negatives, controlling the weight.

Superset Combo 2 – Perform 4 sets back-to-back

Assisted chin-ups or Cable Pulldowns

  • 10-12 reps

Use bands around the knees if no chin-assist machine is available.

Incline Dumbbell Flyes

  • 12-15 reps

Slow and controlled negatives. Focus on 4-second negatives, controlling the weight.

Finisher

Trap Bar Deadlifts

  • 10, 8, 6, 4 reps

Or standard deadlifts.

Push-Ups

  • To failure

Slow and controlled to failure (until you can’t do anymore reps with proper form).

Day 4

Day 4: Conditioning Circuit

Perform all exercises as a circuit, back-to-back without rest

Barbell Power Clean & Press

  • 10 reps

Pull from below the knees. Practice technique on this exercise before starting this circuit.

Box Jump or High Step-Ups

  • 20 reps

Start with box at knee level. Increase box height to increase difficulty.

Bear Crawl or Spidermans

  • 20 reps

Use a turf area or lane way to complete the reps if available.

Reverse Hyperextensions

  • 20 reps

Hold the contracted position for 1 second, lift with the glutes/hip extension.

Ab Bicycle Crunches

  • 45 seconds

Continuous reps, no resting between.

Hanging Leg Raises

  • 15 reps

Slow and steady, eliminate momentum. Keep core tight to prevent swinging.

Day 5

Day 5: Arms

Arms Superset # 1 – Perform 4- 5 sets

All 3 exercises in the tri-set should be performed back-to-back with no rest. Once one set of all 3 exercises have been completed consecutively, you may rest. That is one complete set.

Incline Bench Dumbbell Curls

  • 8-10 reps

Focus on 4 second negatives (returning weight to starting position), controlling the weight.

Cable Pressdowns

  • 12-15 reps

Focus on 1-2 second contraction, squeezing the triceps with each rep.

Shoulder Tri-Set – Perform 4 sets

Seated Side Dumbbell Laterals

  • 10-12 reps

Try to pause each rep for a second at the top to contract the side delts.

Seated Overhead Dumbbell Press

  • 10-12 reps

Controlled, continuous reps, no rest.

Seated Rear Delt Raises

  • 15-20 reps

Pause at bottom to eliminate momentum.

Day 6

Day 6: Legs

Leg Tri-Set 1 – Perform 4 sets

All 3 exercises in the tri-set should be performed back-to-back with no rest. Once one set of all 3 exercises have been completed consecutively, you may rest. That is one complete set.

Leg Extensions

  • 12-15 reps

Focus on 1-2 second contraction.

Leg Press

  • 20 reps

Controlled, continuous reps, no rest.

Hack Squats or Smith Squats

  • 10-12 reps

Focus on 4-second negatives (returning weight to starting position), controlling the weight.

Leg Tri-Set 2 – Perform 4 sets

Seated Leg Curls

  • 12-15 reps

Focus on 1-2 second contraction at top of rep.

Razor Hamstring Curls or Lying Leg Curls

  • 10-12 reps

Focus on 1-2 second contraction.

Stiff-Leg Barbell Deadlift

  • 8-12 reps

Focus on 4-second negatives (returning weight to starting position), controlling the weight.

Leg Tri-Set 3 – Perform 4 sets

Standing Calf Raises

  • 12-15 reps

Focus on 1-2 second contraction.

Seated Calf Raises

  • 20 reps

Controlled reps. Contract at top of rep.

Leg Press Calf Raises or Donkey Calf Raises

  • 12-15 reps

Focus on 4-second negatives (returning weight to starting position), controlling the weight.

Day 7

Day 7: Rest

Meal Plan

2 days low carb, 1 day moderate carb cycle.

SAMPLE LOW CARB DAY MEAL PLAN
Breakfast
  • Omelette
  • 2/3 cup egg whites
  • 1 egg
  • 2 cups spinach, peppers, mushrooms
  • 1 tbsp. coconut oil
  • ½ grapefruit
Lunch
  • Chicken salad
  • 4 oz. grilled chicken
  • 2 cups mixed greens salad
  • ½ avocado
  • 10-12 pecans or walnuts
  • 1 tbsp. extra virgin olive oil w/balsamic vinegar
Pre-Workout Supplements

PRE-WORKOUT EXPLOSION

  • 1-2 scoops in 6-12 oz. water
  • 30 min. pre-workout
TRAIN

INTRA-WORKOUT AMINO MAX (sip slowly during workout)

  • 1-2 scoops in 8-16 oz. water
  • Intra-workout
Post-Workout Supplements

FIT 100% PROTEIN ISOLATE or WHEY PROTEIN PLUS

  • Mix 1 scoop with 4 to 6 oz. of cold water or skim milk.
Dinner
  • 4 oz. grilled beef or baked fish
  • 4 oz. red potato (baked)
  • 1 cup mixed grilled veggies
Snack

Protein Pudding

  • 1-2 scoops Six Star Casein Protein
  • ½-1 cup unsweetened almond or coconut milk
  • 1-2 tbsp. natural peanut butter
  • 2 tbsp. ground chia seeds
  • Mix in blender
SAMPLE HIGHER CARB DAY MEAL PLAN
Breakfast

Protein Pancakes

Lunch

Stir-Fry w/ Rice

  • 6 oz. grilled chicken
  • ½ cup rice or quinoa (cooked)
  • 1 cup veggies w/ bean sprouts
  • 1 tbsp. teriyaki or similar sauce
Snack
  • Hummus with vegetables
Pre-Workout Supplements

PRE-WORKOUT EXPLOSION

  • 1-2 scoops in 6-12 oz. water
  • 30 min. pre-workout
TRAIN

INTRA-WORKOUT AMINO MAX (sip slowly during workout)

  • 1-2 scoops in 8-16 oz. water
  • Intra-workout
Post-Workout Supplements

FIT 100% PROTEIN ISOLATE or WHEY PROTEIN PLUS

  • Mix 1 scoop with 4 to 6 oz. of cold water or skim milk.
Dinner
  • 4 oz. grilled beef or baked fish
  • 1 medium sweet potato (baked)
  • 1 cup mixed veggies
  • 1 cup pineapple
Snack
  • 1-2 slices Ezekiel/sprouted grains toast
  • 1 tbsp. natural peanut butter

Supplements and Vitamins

Option 1

Option 1

This is for the hardcore fitness enthusiasts, the ones who are willing to do whatever it takes to build the best beach body possible in time for summer. It’s the ultimate Six Star® stack, designed for optimal gains in lean muscle and elite workout performance. If you want the best results, choose this stack!

MORNING AFTERNOON PRE-WORKOUT INTRA-WORKOUT POST-WORKOUT BEFORE BED
100% WHEY PROTEIN FOR HER Pre-Workout Explosion AMINOS + ENERGY 100% WHEY PROTEIN FOR HER Casein Protein
After waking up, your body is in a highly catabolic (breaking down tissue) state. It is necessary to provide the body with high-quality nutrients to prevent any further breakdown and provide fuel for the day ahead. Make a delicious smoothie or some protein-enriched pancakes to get the day started. Taking a powerful pre-workout supplement like this will help you to train at the optimal intensity in order to make real progress in the gym. It includes full clinically dosed ingredients to help you get real results. Powerful pre- and intra-workout amino acid formula designed to fuel intense training. Loaded with BCAAs, taurine and caffeine for energy! Give your body the fuel it needs after your workout to repair and build lean muscle. During sleep, the body can enter a catabolic state where muscle tissue is broken down. It is important to take in a slow-digesting protein in order to provide your body with amino acids needed to help avoid muscle tissue breakdown and fuel recovery for the next day.
Option 2

Option 2

This stack helps to optimize your workout nutrition by providing all the nutrients your body needs around your workouts to maximize your performance and promote recovery. Use this stack to help you dominate your workouts and get the results you want!

MORNING AFTERNOON PRE-WORKOUT INTRA-WORKOUT POST-WORKOUT BEFORE BED
Pre-Workout Explosion AMINOS + ENERGY 100% WHEY PROTEIN FOR HER Casein Protein
Taking a powerful pre-workout supplement like this will help you to train at the optimal intensity in order to make real progress in the gym. It includes full clinically dosed ingredients to help you get real results. Powerful pre- and intra-workout amino acid formula designed to fuel intense training. Loaded with BCAAs, taurine and caffeine for energy! Give your body the fuel it needs after your workout to repair and build lean muscle. During sleep, the body can enter a catabolic state where muscle tissue is broken down. It is important to take in a slow-digesting protein in order to provide your body with amino acids needed to help avoid muscle tissue breakdown and fuel recovery for the next day.
Option 3

Option 3

If you want to keep it basic but still support your progress on your journey to building a beach-worthy physique in time for summer, make sure to give your body what it needs in terms of pre- and post-workout nutrition. Use this simple stack to help build the beach body you’ve always wanted!

MORNING AFTERNOON PRE-WORKOUT INTRA-WORKOUT POST-WORKOUT BEFORE BED
Pre-Workout Explosion 100% WHEY PROTEIN 
Taking a powerful pre-workout supplement like this will help you to train at the optimal intensity in order to make real progress in the gym. It includes full clinically dosed ingredients to help you get real results. Give your body the fuel it needs after your workout to repair and build lean muscle.
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