BBH Body Assault Workout Program – Week 1

January 25, 2014

in Blog, Workouts

BBH Body Assault_week 1

For those of you new to the site….welcome!  So excited to have you join in the BBH Body Assault Workout Program! Since its the first week of the program, I’ll explain what its all about 😉

I created this workout program, as I needed a switch up in my current routine. I thought it would be fun to post it each week, and have you follow along with me! These workouts are meant to be challenging, so if you’re not a regular gym goer, you may find it difficult. But each week, I bet you’ll find you do better and better! If you can’t do all the sets or complete the workout…don’t worry! Just keep at it and make it a goal to work towards.

The workouts will be different every week for 12 weeks.  Its a great opportunity to try a new routine and have a group of people to do it with. This program would be great to do solo or with a friend or even a few friends. Its much easier to stick to something when you’re all doing the same program.


Your job during these workouts? Push yourself!  While still keeping proper form. If it gets too heavy and you can’t complete a set…drop your weight. Too easy?  Increase the weight.

Rest as little as possible. You want to keep your heart rate up to burn the max amount of calories.

If you want to do these workouts on other days than specified, by all means, do what works best for you. These just happen to be the days I’ll be doing them. I’ll be working out 5 days, with 2 off days.

These workouts are meant to be done at the gym, as there is a variety of equipment. Feel free to do it at home if you have a proper setup. In the future, I might expand to do home workouts. While many people are motivated to workout at home, most people are actually more motivated by getting out of the house, and being in a gym setting. Personally, I work much harder at the gym than at home. With 2 small kids, I find there is too many distractions at home, and I’m constantly pulled away.

Nutrition/Diet Tips

For myself, I don’t count calories or follow a rigid nutrition program. I’m a firm believer that you should eat healthy, while incorporating things you enjoy eating. Moderation, and not completely giving up anything.  If you prefer to count calories and/or macros, here’s a good calculator that can get you started. Remember – low calorie is not better, and you want to build a strong metabolism, not one that’s going to plateau quickly, and put you in a spot to yo-yo back.

Check out my RECIPE LIST. These are recipes I make and eat daily. I always have homemade protein bars, muffins, cooked chicken and a couple of cooked and raw veggies on hand.

Breakfast ——> I’ve got a list of over 35+ here

Lunch ——> I usually have dinner leftovers, or something simple like a chicken and veggie sandwich or chicken and veggies.

Dinner ——> Any of the “Mains” recipes in the recipe list

Snacks ——> Tons of easy ideas here

“Sample Menu” ——-> Every week I post a “What I Ate Wednesday” which is a sneak peak of what I eat daily. Check out all those posts here.

Important Notes

Any questions, please leave a comment at the bottom of this post, and I’ll answer them. But please understand this is not a customized workout, and I won’t be providing modifications.

If you’re dealing with an injury, best to chat with your doctor or therapist about your workout limitations.

LET’S GO!!!!!!!!!!

Looking forward to seeing and hearing how the workouts are going! I’d love if you leave comments below, or post on Facebook, Twitter or Instagram, tagging me @busybuthealthy and using the hashtag #bbhbodyassault . Next week’s workouts will be different, and I’ll be posting Week 2 in a new post on Feb 1st.

Selfies??!! YES! I’d love to see your pre or post workout selfies and progress photos! Anything that helps you get or stay motivated! Remember to tag me @busybuthealthy on Instagram


Monday – Legs

Warm up – 5-10 minutes on cardio equipment of choice at level 10 to 12, or fast walk on treadmill to get your heart rate going.
1) Plie Dumbbell Squat – 15 reps, no rest
Then do weighted bench step ups for 30 seconds (about 10 per leg)

2) Leg Press – 25 reps, rest for 20 seconds
Then do dumbbell walking lunges 10 across, 10 back

3) Barbell Deadlifts (straight legged) – 20 reps, rest for 10 seconds
Then do 20 squat jacks

4) Barbell squats – 20 reps, no rest (try and lift half your bodyweight on bar)
Then drop to the floor and do 30 crunches

5) 1 Legged Cable Kickback – 15 rep each leg, no rest
Then do 15 ball leg curls

Tuesday – Shoulders

Warm up – 5-10 minutes on cardio equipment of choice at level 10 to 15, or fast walk or light job on treadmill to get your heart rate going.
1) Machine Shoulder Press – 20 reps, rest for 20 seconds
Then do lateral shuffles (3 to one side, 3 back) for 30 seconds

2) Dumbbell Squat Presses – 15 reps, no rest
Then do mountain climbers for 30 seconds, rest for 20 seconds

3) Dumbbell Side Lateral Raises – 15 reps, no rest
Then do 10 burpees, rest for 10 seconds

4) Bent Over Rear Delt Raises – 15 reps, no rest
Then do 20 bicycle abs, rest for 10 seconds

5) Front Plate Raises – 15 reps, no rest
Then do a plank – hold for 1 min, rest for 10 seconds

6) Arnold Presses – 12 reps or till failure, no rest
Then do 30 regular jumping jacks
Then do barbell upright rows – 15 or till failure, rest for 20 seconds

Finisher – 20 ab rollers or until failure

Wednesday – Arms (Biceps/Triceps)

Warm up – 5-10 minutes on cardio equipment of choice at level 10 – 15, or fast walk on treadmill to get your heart rate going.
1) Wide Grip Barbell Curls – 15 reps, rest for 10 seconds
Then do 20 bench dips

2) Drag Curls – 10 reps (heavy), rest for 10 seconds
Then do 25 split lunge jumps

3) Preacher Curls – 15 reps, rest for 10 seconds
Then do 20 jump squats

4) Triceps Pushdown with Rope – 15 reps, no rest
Then do 25 Weighted Rope Crunches

5) Standing Overhead Dumbbell Triceps Extension – 15 reps, no rest
The drop to the ground and do 25 Russian twists

6) Skull Crushers – 15 reps, no rest
Then do 15 bench jumps (or box jumps)

Finisher – Diamond Pushups till failure

Thursday – Back/Chest

Warm up – 5-10 minutes on cardio equipment of choice at level 10 – 15, or fast walk on treadmill to get your heart rate going.
1) Assisted Pullups – 15 reps, no rest
Then do 20 volleyball blocks

2) Seated Close Grip Row – 15 reps, no rest
Then do 30 mountain climbers

3) Standing Barbell Row – 15 reps, no rest
Then do 25 jumping jacks

4) Machine Chest Flies – 15 reps, no rest
Then do 20 standing squats (with dumbbells)

5) Lying dumbbell flies – 10 reps (heavy), no rest
Then do 50 weighted standing broomstick twists

6) Incline Dumbbell Press – 10 reps (heavy), no rest
Then do 25 split lunge jumps

Saturday – Full Body Assault

Complete this workout in as few sets as possible

1) 100 jumping jacks
2) 100 push ups – drop to your knees if you have to
3) 100 crunches
4) 100 curtsy lunges with dumbbells (50 per leg)
5) 100 scissor jumps
6) 100 standing, palms in dumbbell press
7) 100 rope curls
8) 100 bent over two dumbbell rows
9) 100 barbell squats – try to do at least  1/2 your body weight on the bar
10) 100 straight bar triceps pushdowns
11) 100 alternating lunges
12) 200 mountain climbers





* As per any workout program, its my assumption that you have a “green light” to workout, and I can’t be held liable if you injure yourself. You do this program at your own risk.

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I'm Kristine Fretwell, busy mom of 2 little girls, author, blogger, and former pro fitness competitor. I love almost any kind of cookie, anything coconut or pumpkin flavored, and Thai food. A perfect day for me is enjoying my family, getting to the gym, and whipping up a new healthy recipe. I've got a collection of over 300 healthy recipes, and other tidbits like fitness and health tips. My recipes have been featured on websites such as Huffington Post, Savvy Mom, Shape and Skinny Scoop.
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Latest posts by Kristine (see all)

  • lexie

    Hey, thank you so much for this program! I used to lift 5 days a week but finals and stress left me out of the gym for over a month:/. This has been an amazing way to pick back up the pace instead of losing motivation since I can’t lift the same out as previously. For the Saturday work out do we complete 100 of a workout before moving on to the next or do we do as many as we can of each in a row & then keep going through? Hope that isn’t s ridiculous question Lol. Thanks again!!!

    • Kristine Fretwell

      Thx glad you like it! Not a silly question at all! 100 reps of the entire exercise, then move on and do 100 of the next.

  • Ashley

    I just want to say thanks for offering this to us free of charge!

    • Kristine Fretwell

      My pleasure! Glad you like it!

  • Ga Cal

    I’m loving it!!! It
    does take me over an hour to complete, an hour and a half… is this normal? Or am I going too slow? Thank you so much for sharing!!

    • Kristine Fretwell

      Hi there! Everyone goes at their own pace. The max I’ve taken is 1 hr 15 min. I’m sure with time, you’ll get quicker. 🙂

  • CamillaS

    OK this is tough! I’m young (21) and have been lifty heavy (compound lifts) for a while but this intensity/higher rep is hard hard hard! I love it! I always get overwhelmed with so many programs out there.. but this is kicking my butt so why over think the amount of reps or if I should be training lower body more often :p

    • Kristine Fretwell

      Glad you like it! Its good for a switch up and great for building muscle and getting lean. You will get lots of leg work with the dedicated leg day, plyo on other days and full body on Sat.

  • nmf

    Have you posted week 2 yet?

    • Kristine Fretwell

      Yes, week 2 is posted, as well as week 3 today. Just go to the home page and you should see them.

  • Megan Bramos

    I started following this program yesterday and love it! Thanks for sharing 🙂 Shoulders were burning today!

    • Kristine Fretwell

      Awesome! Glad to hear it!

  • Kristi Carter

    Leg day was fantastic! Thank you for the workout! I did the routine at home (slight motifications only) and I can definitely feel the burn today. LOVE!

    • Kristine Fretwell

      Awesome! Glad to hear that!

      • Kristi Carter

        I also completed the arms day w/10 mins of interval treadmill sprints tacked on to the end of the workout. I enjoyed it so much! I’ve been creating my own workouts for over a year now (plyo + weight training based), but I’ve got to tell you, your workouts have been very fun and refreshing. Thanks so much!

        • Kristine Fretwell

          Thanks Kristi!! Glad you’re enjoying them 🙂

    • Rebecca Reed

      Hey Kristi – what did you do at home in place of the leg press?

      • Kristi Carter

        Hi Rebecca,
        I replaced the leg presses with dumbell squats. I hold 10-15lb handweights in each hand for the 25 reps. I hope that works for you, too! I really felt the burn after week one. I could barely sit for 3 days after…but it was worth it!

  • Katie

    Shoulders kicked my butt, I love it!! I was getting so bored, and not challenged with my usual workouts. This totally made me work!


    Day 1, kicked my bootie! 😉

    • Kristine Fretwell

      Awesome! Glad to hear it!

  • mom2two

    How long are the workouts designed to take please? Im doing the first one Monday!

    • Kristine Fretwell

      If you’re going through the workouts at a good pace, you should be able to complete it in an hour.

      • mom2two

        Thx! No cardio needed?

        • Kristine Fretwell

          Nope. No additional cardio other than the 10 mins before a workout. The fast pace of the workout keeps your heart rate high.

          • mom2two

            Omgosh this week has been challenging and I looked forward to every minute, thanks! Saturday was harder than I expected too! I had to do it Friday since Saturday is too busy with kids etc. Thanks and can’t wait for next week. 🙂

          • Kristine Fretwell

            Awesome, so glad you liked it!! Enjoy your off days…I will, I’m sore as well 😉 Week 2 will be posting tomorrow (Saturday)

  • Autaum

    Really excited to start this tomorrow, just finished Jamie Eason’s 12 week workout and looking forward to changing it up!!!

    • Kristine Fretwell

      Great to hear! Hope you like it 🙂

  • Kim Meyers

    What does it mean when u say” complete this workout in as few sets as possible.” R u not always supposed to do as many sets as possible?

    • Kristine Fretwell

      In as few sets as possible means it would be better to do 4 sets of 25 reps versus 10 sets of 10 reps. Hopefully that makes sense. It just means you’ll have shorter rest periods and it will help to keep your heart rate up. But everyone’s pace and level will be different. So just push yourself and do your best 🙂

  • Kim Meyers

    If u r working out 5 days a week when r we to do Saturday full body assault? That would be six days then .

    • Kristine Fretwell

      Hey Kim! There are 5 workouts total. Monday, Tues, Wed, Thurs, Sat.

      Friday and Sunday are off days. 🙂

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