90 Day Full Body Form and Physique | Self Guided
Coach Tiffany Quinn
Women's Training, Functional Fitness, Functional Training, Strength & Conditioning, BodybuildingThis is a 90-day results oriented bodybuilding program suitable for intermediate to advanced exercisers looking to make significant adaptations in full body strength and muscular development at home to progressively work towards a proportionately stronger and undeniably athletic full body figure.
Throughout this program you will be utilizing progressive body building techniques to build full body strength, to master your basic strength training form with the use of free weights, and making clear-cut advancements in your overall training ability and weight lifting capacity.
You can expect to make physiological changes that you can visibly see and feel by the end of this 90-day program, when taken seriously and worked through on a consistent 5-day/week basis.
Please keep in mind that the magnitude of changes that can be made will differ from person to person, and there is no exact time frame for results that can be applied to all individuals without genetic or lifestyle variables at play. Remember that every fitness journey is unique to the individual and that time, practice, and repetition will inevitably lead to success no matter what stage you are currently in!
The strength specific workouts will be approximately 30-40 minutes per session using a combination of split and full body formatting, whereas isolated core or mobility focused routines will be of a shorter 15-20 minute duration. Every strength workout will include a brief warm-up section for mobility specific to the exercises included in the routine, the bulk of the workout itself, and a brief cool down to restore your body back to its resting state.
WARM UP
A
Interval x 3 Rounds - 40 seconds work / 20 seconds rest: 1. 2-Arm Shoulder C.A.R.S. 2. Squat / Hinge / Squat 3. Jefferson Curls
UPPER BODY CIRCUIT
B
Interval x 9 Rounds - 40 seconds work / 20 seconds rest: 1. OH Arnold Press 2. Hinged Arm Rows 3. OH Shoulder Press 4. Hinged Supine Rows 5. Biceps Curls 6. Biceps Curl / Arnold Press 7. Hammer Curl / Hammer Press 8. Wide Chest Press 9. Triceps Narrow Chest Press
Strength/Power
C
CORE CIRCUIT
Interval x 6 Rounds - 40 seconds work / 20 seconds rest: 1. Quadruped Bird Dog Extension (L/R) 2. Side Plank Crunch, on knee (L/R) 3. Tabletop S.L. Extend to 45 (L/R)
LOWER BODY CIRCUIT
D
Interval x 9 Rounds - 40 seconds work / 20 seconds rest: 1. Glute Bridges 2. Sumo Stance Squat 3. Plie Stance Squat 4. Narrow RDL 5. S.L. RDL (L/R) 6. Static Lunge (L/R) 7. Goblet Squat
COOL DOWN
E
Interval x 3 Rounds - 40 seconds work / 20 seconds rest: 1. Quadruped Segmentations 2. Side Lying Hip C.A.R.S (L/R)
GLUTE ACTIVATION
A
Interval x 3 Rounds - 40 seconds work / 20 seconds rest: 1. Segmental Bridges 2. Bridge Push Outs 3. Seated Band Push Outs
Strength/Power
B
MAT-BASED GLUTES
Interval x 6 Rounds - 40 seconds work / 20 seconds rest: 1. Butterfly Bridges 2. Upright Butterfly Bridge 3. Clam Open / Kick (L/R) 4. Fire Hydrant / Straight Kick (L/R)
Strength/Power
C
GLUTES STANDING
Interval x 6 Rounds - 40 seconds work / 20 seconds rest: 1. Sumo Squats 2. Plie Squats 3. Static Lunges (L/R) 4. Reverse Step Lunges (L/R)
QUADS STANDING
D
Interval x 6 Rounds - 40 seconds work / 20 seconds rest: 1. 4-Count Quad Squat 2. Staggered Squats (L/R) 3. Side to Side Lunges 4. Side Lunge to Narrow Squat (L/R)
Strength/Power
E
HAMSTRINGS/ THIGHS
Interval x 6 Rounds - 40 seconds work / 20 seconds rest: 1. Quadruped Hamstrings Curl / Extend (L/R) 2. Hamstrings Thrusts 3. Hamstrings Thrust + Pump 3. Side Lying Inner Thigh Lift / Lowers (L/R)
COOL DOWN
F
Interval x 3 Rounds - 40 seconds work / 20 seconds rest: 1. 90/90 Hip “Fold Overs” 2. Quadruped Hip C.A.R.S. (L/R)
WARM UP
A
Interval x 3 Rounds - 40 seconds work / 20 seconds rest: 1. 2-Arm Shoulder C.A.R.S. 2. Squat to Hinge Mobility 3. Jefferson Segmentation
LOWER BODY CIRCUIT
B
Interval x 9 Rounds - 40 seconds work / 20 seconds rest: 1. Goblet Squats 2. Suitcase Squats 3. Narrow Romanian Deadlifts 4. Single Leg RDL’s (L/R) 5. Static Lunges (L/R) 6. S.L. RDL to Reverse Step Lunge (L/R)
Strength/Power
C
CORE FOCUSED CIRCUIT
Interval x 6 Rounds - 40 seconds work / 20 seconds rest: 1. Bird-Dog Extensions + Knee Tuck (L/R) 2. S.L. Mat Tap + Extension (L/R) 3. Double Leg Extensions 4. Bear Plank Crawl Forward / Back
UPPER BODY CIRCUIT
D
Interval x 9 Rounds - 40 seconds work / 20 seconds rest: 1. L-SIT Arnold Press O.H. 2. Straddle Stance Arnold Press O.H. 3. Wide Chest Press 4. Narrow Triceps Press 5. Supine Chest Press 6. Lying Chest Fly 7. O.H. Shoulder Press 8. Vertical Rows 9. Single D.B. Front Raise - Curl to Press
COOL DOWN
E
Interval x 3 Rounds - 40 seconds work / 20 seconds rest: 1. Scapular C.A.R.S. 2. Elbow C.A.R.S. 3. Deep Squat + Hinge - To Jefferson Curl
Prep
A
WARM UP
Interval x 3 Rounds - 40 seconds work / 20 seconds rest: 1. Neck C.A.R.S. 2. Shoulder C.A.R.S. 3. Scapular C.A.R.S.
Strength/Power
B
SHOULDERS
Interval x 6 Rounds - 40 seconds work / 20 seconds rest: 1. Hinged Lateral Arm Flyes (Palms Facing) 2. Lateral Raise / Twist 3. 45 Degree Raise / Twist 4. Front Raise / ALT. Torso Twist 5. O.H. Shoulder Press 6. Hinged Rear Delt Flyes (Palms Down)
CHEST (PECTORALS)
C
Interval x 6 Rounds - 40 seconds work / 20 seconds rest: 1. Wide Chest Press 2. Diamond Center Press 3. Skull Crusher 4. S.A. Wide Chest Press (L/R) 5. X1 DB Hammer Press
BICEPS / TRICEPS
D
Interval x 6 Rounds - 40 seconds work / 20 seconds rest: 1. S.A. Triceps Extension (L/R) 2. S.A. Hammer Press O.H. (L/R) 3. Full Range Biceps Curls 4. Biceps Wide Out / In Curls
BACK
E
Interval x 6 Rounds - 40 seconds work / 20 seconds rest: 1. Vertical Lat Rows 2. Dual Arm Hammer Row / Triceps Kick Back 3. Rotational Arm Rows 4. S.A. Gorilla Rows (L/R) 5. Diamond Back / Biceps Row
COOL DOWN
F
Interval x 3 Rounds - 40 seconds work / 20 seconds rest: 1. Prone Shoulder C.A.R.S. (L/R) 2. Quadruped Scapular C.A.R.S. 3. Quadruped Spinal Segmentations
SPINAL SEGMENTATION DRILLS
A
Interval x 3 Rounds - 40 seconds work / 20 seconds rest: 1. Quadruped spinal segmentation (Neck to Lower Back) 2. Quadruped spinal segmentations (Lower Back to Neck) 3. Bent Knee Spinal Segmentation Sit-Ups
Strength/Power
B
UPRIGHT LEG LIFTS / LOWERS
Interval x 4 Rounds - 40 seconds work / 20 seconds rest: 1. L-Sit Leg lift / Lowers (L/R) 2. L-Sit Alternating Leg Lift / Knee Tuck 3. High Plank Hold
PLANK HOLD VARIATIONS
C
Interval x 4 Rounds - 40 seconds work / 20 seconds rest: 1. Low Plank Rocks 2. Bird-Dog Extensions + Tuck (L/R) 3. Bear plank hover to Downward dog
SUPINE LEG EXTENSIONS
D
Interval x 4 Rounds - 40 seconds work / 20 seconds rest: 1. S.L. Drop to Raise (L/R) 2. V-Sit S.L. Extend / Pump / Neutral (L/R)
Coach Tiffany
Not a fan of the gym? Me either! I'm here to help you level up & get results with at home fitness!
Let's start today to build your dream physique, improved strength, and supreme confidence!
Get 90 Day Full Body Form and Physique | Self Guided
Bianca Love
Snow Boarder / Hiker / Mom
Verified Athlete"Working out with Tiffany feels like I'm working out with a friend who gets it. Her workouts flow naturally, her commentary keeps me motivated, and she always manages to make me laugh. She offers mods for different fitness levels, a variety of exercises, and I always feel successful and supported!"
Tamara Currier
Outdoor Enthusiast / Confidently Aging!
Verified Athlete"For 4 years I've been on my fitness journey with Tiffany - she makes you feel like she's right there with you! She's inspired me on my path to a healthier me and given me all the exercises, tips, and encouragement to be constantly growing. Her workouts keep me interested, excited and motivated!"
Tina Blakely
Athlete / Dog Mom / Runner
Verified Athlete"Because of Tiffany's training and encouragement things that once felt difficult now feel like second nature and my mental health is stronger. Her workouts are challenging, fun and effective. Thanks to her I am no longer chasing skinny. My goal is to be the strongest version of myself that I can be!"
Karen Stevenson
Boy Mom / Book Lover / Swiftie
Verified Athlete"Tiffany’s workouts are created with precision and all inclusive no matter your body shape, mood, or exercise level. I’ve been following her workouts for almost 3 years. Her programs have transformed not only my body shape but also my confidence level - she's the hype girl you need in your life!"
