STEP 1

DOWNLOAD
YOUR FREE TRAINING &
NUTRITION PROGRAM

Your complete nutrition and training program will be your guide to the “New You”!

(OPtional)

DOWNLOAD
YOUR FREE ADVANCED
FAT LOSS GUIDE

If you are really wanting to get more granular with your nutrition then this is the guide for you. Use strategies to simply and effectively measure and manage your calories and overall nutrition.

STEP 2

TAKE YOUR “BEFORE” PICTURE.

Take your "Before" photos at the start of your 12 week program. If you cannot take the photo on the exact start and finish day, please make sure you do this within three days. On all your front photos, you must hold a newspaper with a readable headline to authenticate the dates of the photos. Show as much of your physique as possible. Remember that you will be judged on the most dramatic change, so we must be able to see your body clearly (swim suits or gym trunks are strongly recommended.) If possible, have your photos taken professionally.

Keep your "before" photos in a safe place. You will need to upload them at the end of the challenge along with your "after" photos.

STEP 3

TAKE YOUR BODY
MEASUREMENTS

Some people measure their success by the amount of weight lost or muscle gained. Others go by their dress or pant size. Some people like to know their body fat percentage. Whatever your method of choice is, be sure to commit to it and monitor carefully. Body measurements help you stay on track!
(Note: Muscle weighs more than fat, so the scale may not always the best judge of your progress.)

Body Calipers
Measurement Tape
Pant Sizes
Scale

STEP 4

PLAN OUT YOUR
NUTRITION

Please refer to the nutrition section of your Lean Body Challenge Program for your sample meal plan and approved foods list.

Order your supplements. Although supplements are not required, it is highly recommend in the Lean Body Challenge Program for best results.

To get you kick-started here is a special coupon just for Lean Body Challenge Contestants!

20% OFF

+ A FREE SHAKER

USE CODE: LBC20

Offer Ends January 31, 2020 • 11:59 CST - Offer not valid with any other discounts.

STEP 5

JOIN the LEan Body CHallenge
Private facebook group

Although not required, it is recommended that you find a support group. What better support group than with others that are travelling the same journey as you. Here you can ask questions of others in the challenge, as well as, our Lean Body Challenge coaches. We will also be awarding special discounts, coupons, and weekly giveaways! Join now, you will be glad you did!

STEP 6

BE PROUD OF YOUR JOURNEY.
#LBC2020

Optional - On your favorite social media platform #LBC2020 on all your posts about your progress. By sharing your story you will not only be holding yourself accountable, but you will be inspiring others around you. Be proud of your journey. #LBC2020

STEP 7

USE & ENJOY YOUR FREE RESOURCES

Remember to read your Lean Body Challenge program throughly. As a special bonus you will also have acccess to this program-specific exercise videos.
Bookmark this page!

WEEK 1 & 2 - Monday - Shoulders, Chest & Triceps
Warm-up Seal Jacks
Warm-up Jump Ropes
Warm-up Crab Toe Touches
Push-ups
Floor Dumbbell Chest Press
Bodyweight Dips
Triceps Single-Arm Dumbbell Kickbacks
Overhead Tricep Dumbbell Extension
Rear Delt Dumbbell Flyes
Alternating Front Dumbbell Delt Raises
Lateral Dumbbell Raise
WEEK 1 & 2 - Tuesday - Legs & Calves
Warm-up Seal Jacks
Warm-up Soldier Kicks
Warm-up Side-to-side Kicks
Warm-up Front Lunge Reach
Narrow Dumbbell Squats
Dumbbell Step-ups
Walking Long-stride Dumbbell Lunges
Glute Bridge Alternating Leg Extensions
Stiff-Leg Dumbbell Deadlift
Dumbbell Hip Thrusts on Bench
Dumbbell Goblet Squat
Seated Single-Leg Dumbbell Calf Raises
Warm-up Jump Ropes
WEEK 1 & 2 - Wednesday - Back, Biceps & Abs
Warm-up Seal Jacks
Warm-up Jump Ropes
Warm-up Crab Toe Touches
Bent Over Dumbbell Rows
Supermans
Seated Dumbbell Good Mornings
Table Rows
Dumbbell Hammer Curls
Dumbbell Concentration Curls
Ab Reach Knee Hugs
Scissor Kicks
Plank
WEEK 1 & 2 - Thursday - Legs & Calves
Warm-up Seal Jacks
Warm-up Soldier Kicks
Warm-up Side-to-side Kicks
Warm-up Front Lunges
Shoulder-Width Dumbbell Squats
Stiff-Leg Dumbbell Deadlifts
Jump Squats
Stationary Dumbbell Lunges
Single-Leg Dumbbell Squats
Stability Ball Hamstring Curls
Seated Single-Leg Dumbbell Calf Raises
Warm-up Jump Ropes
WEEK 1 & 2 - Friday - Shoulder & Cardio
Warm-up Seal Jacks
Warm-up Jump Ropes
Warm-up Crab Toe Touches
Rear Delt Dumbbell Raise on Stability Ball
Upright Dumbbell Rows
Overhead Dumbbell Military Press
Dumbbell Arnold Press

GOT QUESTIONS?

Got questions? No problem. Most of our fequently asked questions are below, but if you do not see your question below, please email us at leanbodychallenge@labrada.com or call at 1-800-832-9948.

QWhat date does the challenge start and finish?

QWhen do I send in my BEFORE Photo?

QCan I take the pictures earlier than January 20th (THE START DATE)?

QCan I use another nutrition & workout program besides the one included in the challenge packet?

QCan I enter if Outside the USA?

QIs this competition open to Men and Women?

QIs it Free To Enter?

QHow Can I Get Help and Support?

QIn past challenges, there was a packet to download. I can’t find that?

QI have Other Questions not Listed here, where Can I find the answers?