Welcome to the Body Breakthrough Training program portal.

Make yourself at home!

THIS IS WHERE YOU'LL FIND ALL VIDEOS PERTAINING TO THE PROGRAM. BOOKMARK IT FOR FUTURE REFERENCE.

Questions? Email info@valeriebisharat.com.


Intro Videos

Watch before you begin the program and again as needed.

1. Intro to the Program

Instructions:

  • Utilize the Facebook group – you'll get heightened results doing so!
  • Email info@valeriebisharat.com with any questions during the program

2. How to Feel Comfortable in the Gym

Instructions:

  • Know your workouts inside and out before hitting the gym
  • Be willing to be a beginner. This tip will carry you through the rest of your lifting career!

3. How to Safely Pick Up Weights

Instructions:

  1. Step up close to the weights so you don't have to reach too far outside yourself to pick them up
  2. Squat down, keeping your back straight the entire time
  3. Grip the bells and push up through your legs to rise, keeping your back straight the entire time

Warm-Up

Instructions:

  1. Step on the treadmill and press QuickStart.
  2. Bump the speed up to 3.5% and incline up to 5%.
  3. Knees tracking over second toe.
  4. Arms swinging naturally at your sides.
  5. Use this time to get in the zone!

Squat Variants

beginner: squat to box or bench

Instructions:

  1. Find a box or bench and stand about a foot in front of it with your feet just outside shoulder width apart and the toes turned slightly out.
  2. Stretch your arms out directly in front of you, parallel with the ground.
  3. Before you squat back, inhale deeply. Maintain tension throughout the abs and lower back. Imagine you're wearing a corset and trying to push it away from all angles.
  4. To squat, push your hips back while simultaneously driving your knees out. This ensures you're flexing and therefore engaging your glutes.
  5. Keep your chest up as you lower yourself down.
  6. At the bottom, exhale sharply, do not relax, and keep driving your knees out and flexing your hips forward as you imagine pressing the floor away from you up to standing.
  7. Repeat!

intermediate: bodyweight air squat

Instructions:

  1. Stand with your feet just outside shoulder width apart and the toes turned slightly out.
  2. Stretch your arms out directly in front of you, parallel with the ground.
  3. Before you squat back, inhale deeply. Maintain tension throughout the abs and lower back. Imagine you're wearing a corset and trying to push it away from all angles.
  4. To squat, push your hips back while simultaneously driving your knees out. This ensures you're flexing and therefore engaging your glutes.
  5. Keep your chest up as you lower yourself down.
  6. At the bottom, exhale sharply, do not relax, and keep driving your knees out and flexing your hips forward as you imagine pressing the floor away from you up to standing.
  7. Repeat!

ADVANCED: goblet squat (with a kettlebell or dumbbell) 

Instructions:

  1. Place a dumbbell or kettlebell on the floor. Step up so it's about parallel with your toes.
  2. Using the same pattern as an air squat, squat all the way down, keeping your back straight the whole time. At the bottom, either grab the kettlebell by the two sides of the handle or get the two heels of your hand under the dumbbell.
  3. Keeping your back straight, curl the weight up to your chest.
  4. Tense your back to hold the weight in place strong, exhale hard and push up through your heels to stand, driving your knees out and keeping your back straight the whole time.
  5. At the top, squeeze your butt.
  6. Squat back down reaching depth where your elbows can touch the insides of your knees and repeat for the prescribed number of reps.

Bridges

Instructions:

  1. Lay on your back with your knees bent, feet resting flat on the floor, and arms resting by your sides, palms down.
  2. Bring your heels in towards your body so that your ankles are directly under your knees. Inhale and as you exhale, squeeze your glutes and abs, push through your heels, and raise those hips.
  3. Continue to squeeze the glutes and push up through the heels until there's no more bend in the hips.
  4. Lower yourself back down with control, NOT letting yourself fully relax at the bottom.
  5. Repeat!

High Plank

Instructions:

  1. Get in a plank position, with your hands slightly wider than shoulder width apart.
  2. Spread your fingers wide and make sure that your pointer fingers are pointing DIRECTLY forward.
  3. Pull your shoulders forward so that from a side view, they'd be parallel directly over your wrists.
  4. Squeeze your glutes together hard and tense your abs. Your body should form a straight diagonal line from the side view.
  5. Hold for the prescribed period of time, breathing deeply and steadily throughout.

Push-Up Variants

beginner: be able to hold a high plank for 30 sec

Instructions:

  1. Get in a plank position, with your hands slightly wider than shoulder width apart.
  2. Spread your fingers wide and make sure that your pointer fingers are pointing DIRECTLY forward.
  3. Pull your shoulders forward so that from a side view, they'd be parallel directly over your wrists.
  4. Squeeze your glutes together hard and tense your abs. Your body should form a straight diagonal line from the side view.
  5. Hold for 30 seconds, breathing deeply and steadily throughout.

Once you can hold a high plank for 30 seconds, you've entered the Intermediate phase.

intermediate: incline push-ups

Instructions:

  1. Find a bench and assume a plank position. Focus on pressing the bench away as you draw your belly in and flex your glutes.
  2. As you begin to lower yourself, take a breath in through your nose and imagine you're squeezing a pencil between your shoulder blades and you really don't want to drop it!
  3. As you continue to lower yourself, think about pulling yourself towards your fingertips as you maintain the plank-like position.
  4. Come down to slightly below 90 degrees at the shoulders.
  5. Push up, maintaining that firm, plank-like position.
  6. Repeat.

Hollow Body

Instructions:

  1. Grab a mat and lay on your back with your legs bent and feet resting flat on the floor.
  2. Tuck your legs in towards your body and using your abs to lift yourself up, bring your upper back off the floor reaching your arms towards your feet.
  3. Hold in the tuck position if it's challenging – but to progress, start straightening your legs and raising your arms overhead, coming only as far as you can without your abs giving out and your lower back arching.
  4. Hold for the prescribed period of time.
  5. Gently lower yourself back down slowly so that your lower back stays flat on the floor until the last possible moment.

Lunge Variants

beginner: stationary lunges (unweighted)

Instructions:

The Set Up:

  1. Start with your feet shoulder width apart.
  2. Take a longer than usual step forward and pause.
  3. Drop your back knee down to the floor. If your legs don't make two 90 degree angles, make sure to adjust as this is the best possible setup.
  4. Come back up to the original stance – it's time to start.

The Movement:

  1. Drop your back knee down, thinking about keeping a nice vertical torso.
  2. On the way back up, think about pushing the floor away from you in both directions, "spreading the floor."

Once you can do 10-12 reps without losing your balance, move on to the walking lunges.

intermediate: walking lunges

Instructions:

  1. Stand tall with your tailbone slightly tucked and your hands on your hips. This is the start position.
  2. To begin the lunge, tense your midsection and take a long step forward – long enough where when you lower yourself down for the lunge, your knee stays DIRECTLY ABOVE the ankle, not coming past it.
  3. Pushing through your front foot hard and keeping your midsection tensed, lower yourself down into the lunge. Your knee should be tracking over your second toe THE WHOLE TIME.
  4. Before you come up, PUSH through your front heel to rise. This will engage your glutes and mean that you’re not straining your knee.
  5. As you come up, tap the floor briefly with the ball of your foot that just came up, and then step forward again with that foot to lunge forward on the other side.
  6. Repeat for the prescribed number of reps!

Box Step Up

Instructions:

  1. Approach the box or bench. It should be roughly at or slightly below knee height. 
  2. Put one foot up on the box. From the side, your knee should be bent at a 90 degree angle.
  3. Step up, focusing on driving your heel through the box. Flex your glutes to lockout at the top of the movement.
  4. You should not be leaning forward during the lifting phase. Doing so will load the knees and take stress off the posterior chain, so be sure to check yourself in the mirror.
  5. Step back down gently, then switch legs and repeat.

Once you can complete 15 total reps per leg without much fatigue, go ahead and load up the exercise a bit. Use 5-10 lbs either held at your sides or  in the goblet position to get a feel for the movement loaded, as loading it will slightly change your center of mass.

Carry Variants

beginner: farmer's walk

Instructions:

  1. Set yourself up between two weights. Either dumbbells or kettlebells will work.
  2. Squat down to pick up the weights, creating a straight back at the bottom of the movement.
  3. Push up through your legs to stand, keeping your back 100% straight the whole time.
  4. Before walking, set your brace, i.e. the tension in your midsection. Focus on pulling your ribs down by flexing your abs and squeezing your but so that your spine is as neutral i.e. straight as possible.
  5. Proceed to walk the designated distance, making sure to keep your abs tight the entire time.

intermediate: suitcase Walk

Instructions:

  1. Set up with a dumbbell or kettlebell to your left or right side.
  2. Squat down to pick up the weights, creating a straight back at the bottom of the movement.
  3. Push up through your legs to stand, keeping your back 100% straight the whole time.
  4. Before walking, set your brace, i.e. the tension in your midsection. Focus on pulling your ribs down by flexing your abs and squeezing your but so that your spine is as neutral i.e. straight as possible.
  5. Proceed to walk the designated distance, making sure to keep your abs tight the entire time. Repeat on the other side.

advanced: coming later!

Forearm Plank

Instructions:

  1. Get set up in a forearm plank with your forearms parallel to one another and your shoulders DIRECTLY over your elbows. From the side, your upper arm/chest and upper arm/forearm should create two 90 degree angles.
  2. Assume a plank position, squeezing your butt cheeks hard, squeezing your quads UP your legs and tensing your lower abs.
  3. Try to open up your chest so your upper body isn't hunched. It helps to look in front of yourself by about a foot and a half.
  4. Keep holding for the prescribed period of time.

Dumbbell Row

Instructions:

  1. Grab a dumbbell.
  2. Prop the opposite leg and hand on the bench and hang the weight in the arm you intend to row with off the side of the bench.
  3. To initiate the lift, set your shoulder blade down and towards your glutes to flex your lat. This will protect the shoulder joint and ensure proper activation.
  4. As you're pulling through the lift, imagine you're driving your elbow through the ceiling above you.
  5. As you're lowering the weight, focus on maintaining that same shoulder positioning mentioned in Step 3 to ensure you're properly loaded.
  6. Repeat for the designated number of reps.

Press Variants

beginner: lying dumbbell press

Instructions:

  1. Choose your dumbbells from the rack and take a step back towards the bench.
  2. Sit down on the bench with the dumbbells resting on your thighs right above your knees.
  3. Kick the dumbbells up one by one using momentum to get them in the air. Then, slowly and with control lower yourself down.
  4. Once you're in the start position with your arms locked out, take a second to situate your shoulders. 
  5. You should be focusing on feeling like you're holding a pencil between your shoulder blades to keep them in the most optimal position and take pressure off the shoulder.
  6. Go ahead and lower the dumbbells towards your chest, ensuring you keep your shoulder position with your elbows close but not touching your ribs.
  7. Initiate the press. Imagine you're ripping a towel in half as you do this to engage the triceps.
  8. Repeat!

intermediate: coming later!

Deadlift Variants

beginner: be able to perform 12 perfect form glute bridges

Instructions:

  1. Lay on your back with your knees bent, feet resting flat on the floor, and arms resting by your sides, palms down.
  2. Bring your heels in towards your body so that your ankles are directly under your knees. Inhale and as you exhale, squeeze your glutes and abs, push through your heels, and raise those hips.
  3. Continue to squeeze the glutes and push up through the heels until there's no more bend in the hips.
  4. Lower yourself back down with control, NOT letting yourself fully relax at the bottom.
  5. Repeat!

Intermediate: DUMBBELL OR KETTLEBELL

Instructions:

  1. Grab a dumbbell or kettlebell and place it on the floor.
  2. Step up to stand "on top" of the dumbbell/kettlebell, i.e. with it directly in line with your two ankles. Your feet should be hip distance apart, which is roughly the width of 2 fists. The toes should be turned out.
  3. Keeping your back straight, hinge your hips back, bend your knees, and reach down to grab the bell and pull yourself into what's called the "start position."
  4. Tense your midsection hard, drive your knees out, push through your heels and hinge your hips forward to stand all the way up straight. Squeeze your butt at the top.
  5. Squeezing your shoulder blades back and down and keeping your back straight, hinge your hips back again to come back down into the start position.
  6. Repeat for the prescribed number of reps.

advanced + expert levels coming soon!

 

The Lat Pull-Down (Wide Grip)

Instructions:

  1. Once your weight and seat are adjusted, walk up to the machine and grab the bar at about the middle of each handle. Your thumb should wrap under the bar and your other four fingers over it.
  2. Tense your midsection hard and start to sit down, pulling your shoulder blades down your back as you get settled into place.
  3. Lean your chest back, arch your back and keeping your midsection TENSE the ENTIRE TIME, pull your shoulder blades down your back so you’re pulling your shoulders as far from your ears as possible. This is the start position.
  4. Keeping your abs tight, pull the bar down by squeezing your shoulder blades together. Pull the bar all the way down to touch the top of your chest. This is full range of motion.
  5. Keeping your abs tight, your shoulders exactly where they are and your upper body in place, release the bar with control, thinking about pushing it back up.
  6. Pull back down and repeat for the prescribed number of repetitions.

How to Adjust the Lat Pull-Down Handle

VIDEO IS WATCH ONLY, NO SOUND.

We want to be doing wide grip lat pull-downs, which involves using the longest bar there is (as pictured in this video). If you walk up to the lat pull-down and there’s a different handle on the machine, you’ll need to adjust it.

All this involves is opening up the carabiner at the top of the machine, unhooking the unwanted handle and putting it somewhere out of the way. At many gyms, there will be a table of sorts where all the lat pull-down handles hang out.

To add the wide grip bar, walk up to the machine, hold the bar with your dominant hand in the MIDDLE of the bar, and bracing your core, lift the bar up to the carabiner and open up the carabiner to slip it on. Since handles can be heavy, ask for help if you don’t have the strength to lift it with one arm.

How to Adjust the Lat Pull-Down Weight and Seat

video is watch only, no sound.

Oftentimes, you’ll need to adjust the weight of the lat pull-down cables as well as the lap area of the seat.

To change the weight, simply pull the black peg completely out of the weight it’s at, and stick it back into the weight you want to use.

If you want to work in a denomination that the lat pull-down doesn’t offer, you’ll need to add the black rubber weights that are often hanging at the machine to calibrate to your desired weight. These are 2.5 lbs each.

To adjust the seat: step up and sit down to test the height of the lap area of the seat. You want to be able to slide into your seat and have the top of your quads be held in place as you’re pulling. If that doesn’t happen, find the black peg and pull it AWAY from the machine, which will make the unit at the lap area adjustable. Move it up or down until it’s in a position where your lower body will be held in place as you’re pulling. Release the peg to lock it at the desired height.

Weekly Workouts
 

CLICK HERE FOR YOUR TRAVEL WORKOUTS.

Click here to download your Week 1 workouts.

click here to download your week 2 workouts.

click here to download your week 3 workouts.

click here to download your week 4 workouts.

click here to download your week 5 workouts.

click here to download your week 6 workouts.

click here to download your week 7 workouts.

click here to download your week 8 workouts.

click here to download your week 9 workouts.

click here to download your week 10 workouts.

click here to download your week 11 workouts.

click here to download your week 12 workouts.