Nutrishop Clean & Lean 30-Day Women’s Challenge

With a focus on detox, lean muscle and stretching, this month-long plan is designed to have you feeling lean, healthy and refreshed.

  • With four days a week of weight training (two lower-body, two upper-body) and a recharge day focused on stretching, core strength & mobility, the overall goal is to stoke the body’s fat-burning furnace with supersets and compound movements.

  • Keep rest periods to no longer than 60 seconds between sets; if a superset is listed, take no rest between exercises within the superset, and rest only after the superset is complete.

  • If you are unfamiliar with a listed exercise, view a video demonstration: nutrishopcda.com/2015/11/clean-lean

Cardio: After your resistance workouts, perform 15 minutes of High-Intensity Interval Training on an elliptical or bike. Do at least 3 cardio sessions a week, but doing all 5 days or more will yield faster results. Use the 45-15 method: Do 45 seconds at a normal pace, not too fast, followed by 15 seconds of all-out effort (100-percent speed). Then ramp it back down and repeat for a total of 15 intervals.

Rest & Intensity: Focus on keeping the heart rate high for fat loss with supersets and trisets that recruit multiple muscle groups. Reps will be between 15-20, but no more – if you can perform 30 reps in any set, you need to go heavier until 20 reps is difficult to achieve.

The 30-Day Clean & Lean Challenge is a personal challenge for each individual and there are no suggested or guaranteed results. The information above is not intended as a substitute for individual, professional advice or medical advice in diagnosing, treating or curing a health issue or disease. Please consult your doctor, health care provider, or other health care professional including a certified nutritionist before beginning a new diet, exercise or supplement regimen, especially if you have a pre-existing medical condition.

CLICK HERE to print out an easy PDF of the workout to take with you to the gym!

 For those working out at home or with limited access to equipment, consider going with our Home Workouts. Click here to see them and download a PDF.

DAY 1 & 4, LOWER BODY

  1. 4 Supersets

    • Quads/Glutes: Deep Barbell Squats x 15-20. If you cannot perform 15 reps with only the bar, do body-weight squats.

    • Hamstrings/Lower Back: Stiff-Legged Deadlifts x 15-20. If you cannot perform 15 reps with only a bar, use dumbbells.

  2. 4 Supersets

    • Quads: Seated Leg Press x 15. If machine is taken, perform 15 alternating dumbbell forward lunges, per leg.

    • Hamstrings: Lying Leg Curls x 15. If machine is taken, perform 15 lying medicine ball or Swiss ball hamstring curls.

  3. 3 Supersets

    • 20 consecutive Jump Squats, as fast as you can – if possible, use stopwatch and track how long each set takes to complete.

    • 15 reverse lunges, per leg.

  4. 3 Supersets

    • Calves: 20 seated weighted calf raises, toes in

    • Calves: 20 seated weighted calf raises, toes out

DAY 2 & 5, UPPER BODY

  1. 4 Supersets

    • Chest: Machine Bench Press x 15-20. If no machine is available, perform 15-20 push-ups (do modified push-ups – knees on ground – if you cannot do 15 push-ups).

    • Back: Seated Cable Row x 15. If no machine is available, perform bent-over dumbbell rows.

  2. 4 Supersets

    • Chest: Incline Bench Machine x 15. If no machine is available, perform 15-20 incline dumbbell presses.

    • Back: Lat Pulldowns x 15-20. Alternately, you can use the assisted pull-up machine or, if working out with a partner, have them “spot” you on regular pull-ups.

  3. 3 Supersets

    • Chest: Alternating 1-Arm Bench Press x 15 per arm. You can use the Cybex machine or dumbbells if no machine is available.

    • Back: 1-Arm Dumbbell Rows x 15 per arm.

  4. 4 Tri-Sets

    • Shoulders: Smith Machine seated military press x 15

    • Triceps: Cable Pushdowns x 20

    • Biceps: Cable Curls x 15

DAY 3 CORE & STRETCH (OPTIONAL)

  1. 4 Supersets

    • Foam roller hamstring stretches x 15 per leg

    • Foam roller calf stretches x 15 per leg

  2. 4 Tri-Sets

    • Planks x 30-60 seconds

    • Brettzel stretches x 10 seconds per side

    • Foam roller thoracic spine release x 10

  3. 4 Supersets

    • Lying leg raises – both legs x 10 seconds, 1 inch off ground

    • Lying leg raises – alternate one leg up, other leg 1 inch off ground, x 10 seconds each

Nutrishop Clean & Lean 30-Day Men’s Challenge

A 3-day split of weight training and a recharge day focused on stretching, core strength & mobility, the goal is to stoke the body’s fat-burning furnace with supersets and compound movements.

Keep rest periods to no longer than 60 seconds between sets; if a superset is listed, take no rest between exercises within the superset, and rest only after the superset is complete.
If you are unfamiliar with a listed exercise, view a video demonstration: nutrishopcda.com/clean-lean

Cardio: After your resistance workouts, perform 15 minutes of High-Intensity Interval Training on an elliptical or bike. Do at least 3 cardio sessions a week, but doing all 5 days or more will yield faster results. Use the 45-15 method: Do 45 seconds at a normal pace, not too fast, followed by 15 seconds of all-out effort (100-percent speed). Then ramp it back down and repeat for a total of 15 intervals.

Rest & Intensity: Focus on keeping the heart rate high for fat loss with supersets and trisets that recruit multiple muscle groups. Reps will be between 15-20, but no more – if you can perform 30 reps in any set, you need to go heavier until 20 reps is difficult to achieve. Before each workout, perform a 5-10 minute warm-up (jump rope for 3 mins, 10 push-ups, 60 seconds of jumping jacks).

The 30-Day Clean & Lean Challenge is a personal challenge for each individual and there are no suggested or guaranteed results. The information above is not intended as a substitute for individual, professional advice or medical advice in diagnosing, treating or curing a health issue or disease. Please consult your doctor, health care provider, or other health care professional including a certified nutritionist before beginning a new diet, exercise or supplement regimen, especially if you have a pre-existing medical condition.

CLICK HERE to print out an easy PDF of the workout to take with you to the gym!

For those working out at home or with limited access to equipment, consider going with our Home Workouts. Click here to see them and download a PDF.

DAY 1 – UPPER-BODY PUSH

  1. 3 Trisets

    • Chest: Flat Barbell Bench x 15

    • Shoulders: Lateral Dumbbell Flys x 20

    • Triceps: Cable V-bar Pushdowns x 20

  2. 3 Trisets

    • Chest: Incline Dumbbell Flys x 20

    • Shoulders: Rear Delt Flys x 15

    • Triceps: Close-Grip Bench Press x 20

  3. 3 Trisets

    • Chest: Plyometric push-ups x 15 or to failure (clap your hands during ascent if you can)

    • Shoulders: Single-arm Kettlebell Press x 15 each (use dumbbells if no kettlebell is available)

    • Triceps: Diamond push-ups x 15 or to failure

DAY 2 – LOWER BODY

  1. 3 Trisets

    • Compound Lift: Barbell Front Squat x 15 (check your weight – this will be challenging to go heavy)

    • Hamstrings: Lying Leg Curls x 15 (do medicine ball hamstring curls if machine unavailable)

    • Quads: Seated Leg Press x 15

  2. 3 Trisets

    • Compound Lift: Standard Deadlift x 15 (again, watch your weight – should be light enough to allow proper form for each rep)

    • Quads: In-place alternating forward lunges x 15 per leg

    • Hamstrings: One-legged dumbbell Romanian deadlift x 15 per leg

  3. 3 Trisets

    • Calves: 50 body-weight standing calf raises on a step or stair

    • Calves: 25 seated calf raises (heavy, toes in)

    • Calves: 25 seated calf raises (heavy, toes out)

DAY 3 – UPPER-BODY PULL

  1. 4 Supersets

    • Back: Lat Pulldowns x 15-20 (wide-grip pull-ups or assisted wide-grip pull-ups are optional if machine is unavailable)

    • Biceps: Preacher Curls x 15 full range of motion reps, then 5 partial reps (top portion of curl only)

  2. 4 Supersets

    • Back: Seated Cable Rows x 15-20 (perform bent-over barbell rows if machine is unavailable)

    • Biceps: Incline Dumbbell Curls x 15 per arm

  3. 4 Supersets

    • Back: Hanging Rows x 15 (use Smith machine with bar locked in)

    • Biceps: Cable Curl 21s – 7 full curl reps, 7 bottom portion only, 7 top portion only

DAY 4 – CORE/STRETCHING

  1. 4 Supersets

    • Foam roller hamstring stretches x 15 per leg

    • Foam roller calf stretches x 15 per leg

  2. 4 Tri-Sets

    • Planks x 30-60 seconds

    • Brettzel stretches x 10 seconds per side

    • Foam roller thoracic spine release x 10

  3. 4 Supersets

    • Lying leg raises – both legs x 10 seconds, 1 inch off ground

    • Lying leg raises – alternate one leg up, other leg 1 inch off ground, x 10 seconds each

DAY 5 – REST DAY

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