Booty Challenge

CHALLENGE RULES

 

  1. In order to qualify to win any of the prizes at the end of the challenge, you must be following me on Instagram, Youtube, and TikTok

  2. In order to qualify to win any of the prizes at the end of the challenge, you MUST take Day 1 photos (front photo, back photo, AND side photo) while holding a piece of paper saying "DAY 1 1/3/22". IF YOU DO NOT DO THIS, YOU WILL NOT BE ELIGIBLE TO WIN ANY PRIZES. You can write your starting weight on that same paper or just keep a record of it for yourself elsewhere. 

  3. At the end of the program, take final photos (front, back, and side)/weigh in and compare them to your Day 1 photos/weigh in. Email me your results for a chance to win a prize!

NOTE: please be sure your photos are clear with good lighting so I can accurately see your progress.

EMAIL: karinasantiagofitness@gmail.com

CHALLENGE START DATE: January 3rd, 2022

CHALLENGE END DATE: January 31st, 2022

WINNERS WILL BE ANNOUNCED: February 4th, 2022 1:00PM 

PRIZES

  • 1st place: $400 CASH + 1 FREE Metabolic Nutrition Supplement

  • 2nd place: FREE month of online coaching with me

  • 3rd place: FREE entry into my next challenge

  • 4th place: 1 FREE Metabolic Nutrition Supplement

 

Overall, the main way you will be measuring your progress is through photos. Your weight may fluctuate during the challenge and that is 100% normal. Some people may become discouraged because they are following the plan exactly as it is given, and the scale number is not changing. BUT there are differences and progress when they compare their photos. Remember, the scale tells you how much your body weighs OVERALL. Not your body fat, muscle mass, etc. So, the best way to measure your success is through images, not the scale number. 

DISCLAIMER: What you put into this challenge is what you get out of it. For maximum results, follow the program exactly how it is given. Any variation to it may not give you the results you are looking for. Results vary person to person. There are no variations to this program. If you have any physical limitations, you will need to find a variation of the workout that you cannot do. This is a general workout plan and meal plan.

GYM WORKOUT PLAN: Weeks 1-4

DO CARDIO AT THE END OF OF EVERY WORKOUT FOR AT LEAST 20 MINUTES.

CLICK EACH WORKOUT FOR "HOW TO" VIDEOS

Week 1

DAY 1: GLUTES/HAMSTRINGS

​dynamic stretching first​

warmup:

  1. banded fire hydrants 3x15 each leg

  2. kickbacks 3x15 each leg

workout:

  1. Barbell hip thrust

  2. Romanian Deadlift (RDL)

DAY 2: QUADS/CALVES


  1.  

DAY 3: GLUTES/HAMSTRINGS

  1. Barbell hip thrust

  2. Romanian Deadlift (RDL)

Week 2

DAY 1: CHEST

  1. High Cable Fly 4x12

  2. Cable Fly 4x12

  3. Low Cable Fly 4x12

  4. Incline Around the Worlds 4x10

  5. Flat Dumbbell Chest Press 4x12

  6. Pushups til Failure 3x

DAY 2: BACK 

  1. Pullups (assisted is fine) 3x12

  2. Lat Pulldown 4x12

  3. Bent Over Barbell Row 4x12

  4. Seated Row 4x12

  5. Straight Arm Pushdown 4x12


 

DAY 3: LEGS

  1. Single Leg Press 12 on each side then straight into 12 Leg Press feet neutral (both legs) 4x total

  2. Seated Leg Extensions 4x12

  3. Jumping Squats 3x15

  4. Deadlift 4x12

  5. Single Leg Seated Hamstring Curl 12 each side then both legs 12 times, 4x total

  6. Stability Ball Hamstring Curl 3x12

 


 

 DAY 4: ARMS/SHOULDERS

  1. Shoulder Press 4x12

  2. Bicep Curls 4x12

  3. Lateral Raises 4x12

  4. Alternating Hammer Curls 4x12

  5. Static Bicep Curl 4x12

  6. Overhead Dumbbell Tricep Extension 4x12

DAY 5 : GLUTES

  1. Deadlift 4x12

  2. Curtsy Lunge 4x10 each leg

  3. Hip Thrusts 4x5,10,15,20 (heaviest you can go at 5 reps, then a little lighter at 10 reps, then a little lighter at 15 reps, and light at 20 reps)

  4. Bulgarian Split Squat 3x10

 

 

 

 

 

Week 3

DAY 1: CHEST

  1. 12 Alternating Dumbbell Crossover Flys SUPERSET 5 Pushups 4x total

  2. Flat Dumbbell OR Barbell Bench Press 4x12

  3. High Cable Fly 4x12

  4. Cable Fly 4x12

  5. Low Cable Fly 4x12

  6. Svend Press 4x12


 

DAY 2: BACK

  1. Lat Pull Down 4x12

  2. Close Grip Pull Down with V Handle 4x10

  3. Seated Row 4x10

  4. Cable Face Pull 4x10

  5. Bent Over Reverse Fly 4x10


 

DAY 3: LEGS

  1. Lying or Seated Hamstring Curls 4x15,12,10,10

  2. Single Leg Seated Hamstring Curl 4x12

  3. Leg Press Feet High and Wide 3x20

  4. Goblet Squat 4x15

  5. Bulgarian Split Squats 3x10 each leg


 

DAY 4: ARMS/SHOULDERS

  1. Dips 4x12

  2. Tricep Extension 4x12

  3. Dumbbell Front Raise 4x12

  4. Seated Shoulder Press 4x10

  5. Zottman Curl 4x12

  6. 10 Hammer Curls STRAIGHT INTO 10 Wide Curls (that equals 1 set. Complete 3 sets total)

DAY 5: GLUTES

  1. Weighted+Banded Fire Hydrants 2x15

  2. Banded Kickbacks 2x20

  3. Deadlift 4x12

  4. Barbell Squat 4x12

  5. Hip Thrust 4x12

  6. Lateral Leg Lift with Plate 4x12

Week 4

DAY 1: CHEST

 

  1. Flat Dumbbell Chest Fly 4x12

  2. Incline Bench Press 4x12

  3. Close Grip Bench Press 4x12

  4. Svend Press 4x12

  5. Single, Single, Double Bench Press 4x12
     

DAY 2: BACK

  1. Close Grip Lat Pulldowns 4x12

  2. Bent Over Plate Back Row 4x10

  3. Single Arm Dumbbell Row 4x12

  4. Cable Reverse Fly 4x12

  5. Pullups 4x10


 

DAY 3: LEGS

  1. Elevated Goblet Squat 4x12,12,10,10

  2. Bulgarian Split Squats 3x10

  3. Leg Pushdowns 4x12

  4. Low Squat Pulsating 3x30 seconds

  5. Deadlift 4x12

  6. Single Leg Seated Hamstring Curl12 each side then both legs 12 times, 4x total

DAY 4: ARMS/SHOULDERS

 

  1. Single Arm Shoulder Press 4x12 each arm

  2. Cable Upright Row 4x12

  3. Rope Pushdown 4x12

  4. Skull Crushers 4x12

  5. Zottman Curl 4x12

  6. 10 Hammer Curls STRAIGHT INTO 10 Wide Curls (that equals 1 set. Complete 3 sets total)

DAY 5: GLUTES

 

  1. Weighted+Banded Fire Hydrants 2x20

  2. Banded Kickbacks 2x20

  3. Deadlift 4x10

  4. Hip Thrust 4x10

  5. Bulgarian Split Squats 3x10

  6. Sumo Squat 4x12

 

 

 

 

 

 

HOME WORKOUT PLAN: Weeks 1-4

DO CARDIO AT THE END OF OF EVERY WORKOUT FOR AT LEAST 20 MINUTES.

You will be repeating the same workout for 2 weeks, then it's changed. So, you will have Week 1-2 and Week 3-4

Week 1-2

DAY 1: CHEST

  1. 12 Alternating Dumbbell Crossover Flys SUPERSET 5 Pushups 4x total

  2. Flat Dumbbell Chest Press 4x12

  3. Flat Dumbbell Chest Fly 4x12

  4. Svend Press 4x12

  5. Pushups til Failure 3x

DAY 2: BACK

  1. Pull Aparts with Band 3x20

  2. Seated Back Row with Resistance Band 4x15

  3. Lat Pulldown with Resistance Band 4x15

  4. Banded Bent Over Row 4x12

  5. Superman with Arm Raises 3x20 

DAY 3: LEGS

  1. Bodyweight Squats 4x15

  2. Pulsating Back Lunge 4x12 each leg

  3. Marches 4x30 seconds

  4. Jumping Squats 4x30 seconds

  5. Wall Sits 3x30 seconds

  6. Single Leg Calf Raises 4x20 each side

DAY 4: ARMS/SHOULDERS

  1. Bent Over Tricep Kickback 4x12

  2. Single Arm Overhead Extension SUPERSET Dips 4x12​

  3. Zottman Curls 4x12

  4. Wide Curl into Hammer Curl 4x12​

  5. Single Arm to Full Shoulder Press 4x12

  6. Single Arm Front Raise 4x12

DAY 5: GLUTES

  1. Banded Abduction 4x20

  2. Deadlift 4x12

  3. Back Lunge 4x10 each leg

  4. Glute Bridge with Abduction 4x12

  5. Sumo Squat 4x12

Week 3-4

DAY 1: CHEST

  1. 12 Alternating Dumbbell Crossover Flys SUPERSET 5 Pushups 4x total

  2. Flat Dumbbell Chest Press 4x12

  3. Flat Dumbbell Chest Fly 4x12

  4. Hex Press 4x12

  5. Svend Press 4x12

  6. Pushups til Failure 3x

DAY 2: BACK

  1. Pull Aparts with Band 3x20

  2. Dumbbell Bent Over Row 4x15

  3. Bent Over Reverse Fly 4x12

  4. Dumbbell Reverse Bent Over Row 4x15

  5. Pushup to Row (can do on knees) 4x10 each arm


 

DAY 3: LEGS

  1. Squat Hold 4x30 seconds

  2. Goblet Squat SUPERSET Bodyweight Squat 4x10 each

  3. Back to Front Lunges 4x10 each side

  4. Bulgarian Split Squats 3x10 each side

  5. Single Leg Bridge 4x10 each side

  6. Calf Raises 4x15-20


 

 DAY 4: ARMS/SHOULDERS

  1. Skull Crushers 4x12

  2. Pushups (can do on knees) SUPERSET Dips 4x12

  3. Waiter Curls 4x12

  4. 10 Hammer Curls STRAIGHT INTO 10 Bicep Curls STRAIGHT INTO 10 Wide Curls (that equals 1 set. Complete 3 sets total)

  5. Upright Row 4x12

  6. Lateral Raise 4x12

DAY 5: GLUTES

  1. Single Leg Banded Abduction 4x15 each leg (back to back, no rest in between each set)

  2. Sumo Deadlift 4x12

  3. Bulgarian Split Squat 4x10 each leg

  4. Glute Bridge with Abduction 4x12

  5. Frog Pump 4x12

MEAL PLAN

PLEASE READ:

TRYING TO LOSE WEIGHT= CALORIC DEFICIT

TRAING TO MAINTAIN WEIGHT= CALORIC MAINTENANCE

TRYING TO GAIN WEIGHT= CALORIC SURPLUS

FIND YOUR CALORIC DEFICIT, MAINTENANCE, OR SURPLUS BY FOLLOWING THE INSTRUCTIONS BELOW. *the following calculations are from medical author Shaziya Allarakha, MD. from medicinenet.com*

"Step 1: Calculate your maintenance calories

Figure out your BMR and TDEE

Another way to calculate your maintenance calories is knowing your basal metabolic rate (BMR) and total daily energy expenditure (TDEE). 

BMR is the number of calories needed to maintain the basic life-sustaining functions, such as breathing, maintaining blood pressure, and digesting food. One popular formula for calculating BMR is the Harris-Benedict formula. According to this formula:

  • BMR for males = 66 + (6.23 × weight in pounds) + (12.7 × height in inches) − (6.8 × age in years)

  • BMR for females = 655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Next, you need to calculate your TDEE, which is the total number of calories you burn including your BMR. Your TDEE equals your maintenance calories. To calculate your TDEE:

  • TDEE = 1.2 × BMR if you have a sedentary lifestyle (little to no exercise and work a desk job)

  • TDEE = 1.375 × BMR if you have a lightly active lifestyle (light exercise 1-3 days per week)

  • TDEE = 1.55 × BMR if you have a moderately active lifestyle (moderate exercise 3-5 days per week)

  • TDEE = 1.725 × BMR if you have a very active lifestyle (heavy exercise 6-7 days per week)

  • TDEE = 1.9 × BMR if you have an extremely active lifestyle (strenuous training 2 times a day)

Step 2: Calculate your calorie deficit

 

According to the American Heart Association, you need to eat 500 calories less than your maintenance calories a day to lose 1 pound of weight a week.

So, if your TDEE is 2,000 calories, eating 1,500 calories a day for 7 days may help you achieve a weight loss of 1 pound a week as long as you keep your daily activities consistent. Increased physical activity means more weight loss. 

If you are a beginner, you can start with a deficit of 200 to 300 calories initially and then build up to eating 500 to 750 calories under your maintenance calories."

CITATION:

Shaziya Allarakha. "How to Calculate Calorie Deficit for Weight Loss." MedicineNet, 7 Oct. 2021, https://www.medicinenet.com/how_to_calculate_calorie_deficit_for_weight_loss/article.htm. Accessed 22 Dec. 2021.

 

 

Once you figure out your caloric number, follow the instructions below for your meal plan. You can eat whatever you'd like as long as you stick to your caloric number for your goal and follow the steps below. Following these steps will help give you maximum results.

  1. Have 5 meals a day (breakfast, snack, lunch, snack, dinner) and eat each meal 2-4 hours apart from one another. This will keep your metabolism moving throughout the day, helping burn more body fat. Never skip a meal.

  2. Drink a gallon of water throughout the day. If you cannot, have at least 10 cups of water a day.

  3. Multiply your weight by 0.8 or 1. That number will be the number of grams of protein you need to be having every day. Protein is essential for building lean muscle. Incorporating a high protein diet along with strength training will help burn more body fat off and KEEP it off. 

    • example: if you weigh 170, you will multiply 170x0.8=136 grams of protein a day OR 170x1=170 grams of protein a day.​

  4. You can drink any ZERO calorie drinks, but always make sure to have your specified water intake.

  5. You can cook your food however you’d like. Any zero calorie sauces or seasonings are ok to add. Most seasonings are zero calories, just look at the label on the container.  If you do decide to add sauces/seasonings to your foods that add calories, be mindful of how many calories, fat, sodium, etc. it adds. 

  6. ALWAYS have a protein shake immediately post workout

IF YOU PREFER A MORE STRUCTURED MEAL PLAN, READ BELOW:

This meal plan is a general “everyday” meal plan. If you decide to have a “cheat meal”, be sure you are eating something high in protein and track your calories that day and try to stay at your caloric number (formula above).

 

Overall, for this meal plan, you will have breakfast, lunch, and dinner, with snacks in between. That equals 5 meals throughout the day.

  1. Eat each meal 2-4 hours apart from one another. This will keep your metabolism moving throughout the day, helping burn more body fat. Never skip a meal.

  2. Drink a gallon of water throughout the day. If you cannot, have at least 10 cups of water a day.

  3. You can cook your food however you’d like. Any zero calorie sauces or seasonings are ok to add. Most seasonings are zero calories, just look at the label on the container.  If you do decide to add sauces/seasonings to your foods that add calories, be mindful of how many calories, fat, sodium, etc. it adds. 

  4. ALWAYS have a protein shake immediately post workout

Here’s an example of a one month meal plan you can follow. You may adjust calories/portions of food based off your caloric number for your goal that you calculated above. You'll have the same thing to eat every day for a week (there are 2 options each week, so if you'd like to alternate between both options for that week, you may). Meal prep before the week starts to stay on track. Every week is an updated meal plan.

 

Week 1

Option 1:

Breakfast: 6 ounces greek yogurt + 1 banana (about 205 calories total)

 

Snack: protein shake (about 160 calories total)

 

Lunch: 3 ounces ground beef + 3 ounces avocado+ 1 cup chopped green peppers (about 448 total)

 

Snack: protein bar (about 170 total)

 

Dinner: 3 ounces of boneless skinless chicken breast + 3 ounces avocado+ ½ cup brown rice (about 382 calories total)

 

POST WORKOUT PROTEIN SHAKE (mixed in water): about 160 calories total 

 

TOTAL CALORIES: about 1,525

Option 2:

Breakfast: 6 ounces egg whites+ 1 cup strawberries (about 145 calories total)

 

Snack: protein shake (about 160 calories total)

 

Lunch: 4 ounces shrimp + 1 cup brown rice+ 1 cup broccoli (about 523 calories total)

 

Snack: protein bar (about 170 total)

 

Dinner: 4 ounces of boneless skinless chicken breast + 3 ounces baked sweet potato + 1 cup green beans (about 267 calories total)

 

POST WORKOUT PROTEIN SHAKE (mixed in water): about 160 calories total 

 

TOTAL CALORIES: about 1,425

Week 2

Option 1:

Breakfast: 3 whole eggs+ 1 cup blueberries (about 300 calories total)

 

Snack: green apple + 1 tablespoon peanut butter/sunflower butter (about 207 calories total)

 

Lunch:  4 ounces boneless skinless chicken breast + 3 cups spinach+1 cup chopped green peppers+ 1 tablespoon olive oil + 2 tabespoon vinegar (make this into a salad) (about 345 total)

 

Snack: protein bar (about 170 total)

 

Dinner: 4 ounces of salmon+ 5 asparagus spears(about 196 calories total)

 

POST WORKOUT PROTEIN SHAKE (mixed in water): about 160 calories total 

 

TOTAL CALORIES: about 1,378

Option 2:

Breakfast: 6 ounces greek yogurt + 1/2 cup oats (about 240 calories total)

 

Snack: protein shake+ 1 ounce almonds (about 324 calories total)

 

Lunch: ½ cup black beans+ ½ cup corn+ ½ cup brown rice (about 350 total)

 

Snack: 1 rice cake + 1 tablespoon peanut butter/sunflower butter (about 155 total)

 

Dinner: 3 ounces of boneless skinless chicken breast + 3 ounces avocado+ 3 ounces sweet potato (about 337 calories total)

 

POST WORKOUT PROTEIN SHAKE (mixed in water): about 160 calories total 

 

TOTAL CALORIES: about 1,566

Week 3

Option 1:

Breakfast: 2 eggs+ ½ cup blueberries + ½ cup raspberries (about 217 calories total)

 

Snack: protein shake (about 160 calories total)

 

Lunch: 4 ounces deli turkey + 2 ounces baby swiss cheese (about 340 total)

 

Snack: 1 ounce pretzels + 3 tablespoons hummus (about 215 total)

 

Dinner: 4 ounces ground beef+ 1 cup chopped green peppers+ ½ cup brown rice (about 390 calories total)

 

POST WORKOUT PROTEIN SHAKE (mixed in water): about 160 calories total 

 

TOTAL CALORIES: about 1,482

Option 2:

Breakfast: 2 cups Special K Strawberry Cereal + 1 cup vanilla almond milk unsweetened (about 250 calories total)

 

Snack: protein shake + 1 cup watermelon slices (about 206 calories total)

 

Lunch: 4 ounces baked cod + ½ cup green peas+ ½ cup Jasmin White Rice (about 280 total)

 

Snack: protein bar (about 170 total)

 

Dinner: 4 ounces of boneless skinless chicken breast + 3 ounces avocado+ 3 ounces sweet potato (about 372 calories total)

 

POST WORKOUT PROTEIN SHAKE (mixed in water): about 160 calories total 

 

TOTAL CALORIES: about 1,438

Week 4

Option 1:

Breakfast: 2 cups Cheerios + 1 cup vanilla almond milk unsweetened (about 230 calories total)

 

Snack: protein shake + 1 orange (about 237 calories total)

 

Lunch: 4 ounces sliced chicken deli meat + 2 ounces baby swiss cheese (about 320 total)

 

Snack: protein bar+ 1 pear (about 291 total)

 

Dinner: 6 ounces of boneless skinless chicken breast + 1 cup broccoli + 1 cup cauliflower (about 267 calories total)

 

POST WORKOUT PROTEIN SHAKE (mixed in water): about 160 calories total 

 

TOTAL CALORIES: about 1,505

Option 2:

Breakfast: 6 ounces egg whites + 2 ounces avocado+1 slice Ezekiel Whole Grain bread (about 249 calories total)

 

Snack: protein shake+ 1 ounce almonds (about 324 calories total)

 

Lunch: 1 can of Light Tuna mixed in 1 tablespoon Light Mayo+ 5 Saltine Crackers (unsalted) (about 285 total)

 

Snack: protein bar (about 170 total)

 

Dinner: 4 ounces of boneless skinless chicken breast + 3 ounces baked sweet potato fries+ 1 cup zucchini (about 256 calories total)

 

POST WORKOUT PROTEIN SHAKE (mixed in water): about 160 calories total 

 

TOTAL CALORIES: about 1,444

FOOD LIST

(serving sizes varies, track calories for serving you decide to do):

PROTEINS

  • Boneless skinless chicken breast 

  • Ground turkey

  • Turkey breast

  • Sliced turkey (deli)

  • Steak

  • Ground beef

  • Light tuna

  • Tofu

  • Salmon

  • Cod

  • Tilapia

  • Pollack

  • Protein powder

  • Whole eggs/egg whites

  • Greek yogurt, any flavor (6 ounces/1 packet)

  • Black beans

  • Cottage cheese 

  • Shrimp

FATS

  • Peanuts

  • Almonds

  • Avocado 

  • Peanut butter

  • Almond butter

  • Pistachios 

  • Walnuts

  • Olives

  • Olive oil

  • Flaxseed

  • Edamame 

  • Sunflower seeds

  • Chia seeds

CARBS

  • Brown rice

  • Jasmine rice 

  • Quinoa 

  • Sweet potato 

  • Oatmeal 

  • Green apple

  • Blueberries

  • Strawberries

  • Grapes 

  • Grapefruit

  • Dates

  • Watermelon

  • Banana 

  • Broccoli

  • Zucchini

  • Spinach 

  • Asparagus

  • Cauliflower 

  • Beets

  • Green/Red peppers

SUPPLEMENT RECOMMENDATIONS

NOTE: I recommend getting all of these for optimal results. 

ORGAIN PROTEIN POWDER

 

Where to buy: orgain.com (click this link) Code for 30% off: KARINA

 

This is the protein I use every single day. It’s dairy free, soy free, gluten free, vegan, non GMO, and 0 grams of sugar! No, you don’t need to be vegan to have it (i’m not vegan). It’s so healthy and tastes SO GOOD. There are other flavors and products on their website as well.

BUILT PROTEIN BAR

 

Where to buy: Builtbar.com (click this link) Code for 10% off: KARINA10

 

If you forget a shake, or need to replace the protein portion of your meal one day, here is a great protein bar. If you like chocolate or marshmallow, you’ll love this bar. It's my favorite protein bar and tastes like an actual candy bar! 

METABOLIC NUTRITION BCAA’S

 

Where to buy: metabolicnutrition.com (click this link) Code for 10% off: JAES10

 

BCAA’s are for muscle recovery and reduces soreness. It tastes amazing! Search “tri-pep” on the website and you’ll see it (image below is what it looks like). You can choose whatever flavor you’d like!

 

 

METABOLIC NUTRITION CLA

 

Where to buy: metabolicnutrition.com (click this link) Code for 10% off: JAES10

 

CLA 3000 (helps for fast efficient fat loss, reduces inflammation)

KIALA NUTRITION PRE-WORKOUT

 

Where to buy: http://www.kialanutrition.com/discount/Karina20 (click this link) Code for 20% off: Karina20

 

If you find you are too tired or sluggish before a workout, this pre-workout will give you the energy you need for an effective workout. It's my favorite pre-workout and tastes delicious (if you like jolly ranchers you'll love this pre-workout)

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