28-day metasculpt program listen to your body and don’t push yourself to injury. 10. before...

28-Day MetaSculpt Program www.FatLossAccelerators.com

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WARNING: This eBook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way All Rights Reserved Copyright © 2016 Outback Fitness LLC and fatlossaccelerators.com. All Rights Reserved. No part of this publication may be reproduced or transmitted in any forms or by any means. You may not sell it or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review.



Welcome from Kate Vidulich… Hey! Welcome to the 28-Day MetaSculpt! This breakthrough metabolic resistance training (MRT) is brand new and one of my all time faves! I’ve got a good feeling you’re going to love it too ;) In this challenging 28 day program, you can expect to sweat and have fun while doing it. Plus these workouts are fast – and you will love the sexy results! You have day-by-day workout plans so you know exactly what exercises you need to do on what days. Warning: This program is challenging. If you’re just getting back into working out, don’t be afraid to take longer rest breaks. Always stay safe! So are you ready to get sexy for Summer?! It’s GO time! Get a cup of your favorite caffeinated beverage and let’s rock. Enjoy! Kate Vidulich BSc, ACSM HFS, Master CTT Author of Fat Loss Accelerators www.FatLossAccelerators.com P.S. For more awesome metabolic workouts, check out: http://www.bodyweightcardio500.com - Discover the #1 Cardio for Belly Fat so that you can boost your fat burning metabolism and slim your entire body in less than 20 minutes… http://www.1000CalorieAccelerator.com - Burn 1,000 Calories and triple your fat burning so that you can quickly melt away even the most stubborn fat without having to diet or count calories ever again… http://www.FatLossAccelerators.com/ab-accelerators/ - Get the 21 Day Accelerators Rapid Results Plan and lose up to 15lbs of fat and have visibly, defined abs in the next 21 days…



www.FatLossAccelerators.com – our awesome blog, dedicated to metabolic training and how to accelerate fat loss results. It’s a must read. Facebook page: https://www.facebook.com/pages/Fat-Loss-Accelerators/528357153858505 – Yes, we’re rocking out on FB and you’re welcome to join the party. Come and hang out with us!

Legal Disclaimer You must get physician’s approval before beginning this program.

The information presented in this work is for education purposes only. It is not medical advice and is not intended this way or as a substitute for medical counseling. Consult your physician before beginning this program as you would with any exercise and nutrition program, for diagnosis and treatment of illness and injuries, and for advice regarding medications. This program is designed for healthy individuals over 18 years old. The information should be used in conjunction with the guidance and care of your physician. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. You must undergo a complete physical examination by a physician if you are sedentary, if you have high blood pressure or high cholesterol, if you are overweight, have diabetes or are over 30 years old. By continuing with the program you recognize that despite all precautions on the part of Outback Fitness LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, remise, discharge, relinquish and release any claim which you may have against Outback Fitness LLC, or its affiliates, joint ventures, partners, contractors, or independent contractors as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program. This is a complete and unconditional release of all liability to the greatest extent allowed by law and agree that if any portion of this Terms, Conditions, Waiver and Releases is held to be invalid, the balance, notwithstanding, shall continue in full force and effect. If your physician recommends you not to use Fat Loss Accelerators workout programs, please listen to your physician and follow this advice.



Tips To Play It Safe: Workout Safety is Extremely Important Always focus on safety while training. The following tips will help to reduce the risk of injury and to maximize your workout.

1. Focus on learning the exercise and executing with correct form before you add resistance. Ask for help from a Certified Personal Trainer if you are unsure how to properly perform any exercise. Exercises can be substituted if you have any injury or limitations.

2. If something doesn’t feel right, please stop immediately. Don’t take

unnecessary risks. Any exercise can be regressed or substituted if you have an injury that is limiting your movement.

3. If you have an existing injury, make sure you get assessed and cleared by

a physician. If you require treatment, seek professional help from a physical therapist prior to starting the program.

4. This training program is intense. Only perform this for 30 days.

5. Select a conservative weight for your first set of any new exercise. You

can always lift heavier in the following set. It’s very important to remain safe at all times.

6. Start your training conservatively if you have not undertaken physical

activity for a long period. Even if you feel fine, I advise you to get clearance from your physician if you are over 30 years old.

7. Prior to working out, make sure you properly warm up. Follow the dynamic

exercises specific for each workout – a warm up is not optional!

8. Never train to failure when alone. Make sure you have a spotter if you are lifting weights. If you train at home by yourself, closely follow my recommendations and DO NOT train to failure.

9. If you feel exhausted or need an extra day of recovery, take it. Rest and

recovery is just as important as the training itself. Remember, quality trumps quantity. Listen to your body and don’t push yourself to injury.

10. Before starting any new diet or exercise program, check with your doctor

first. If your doctor does not recommend you do Fat Loss Accelerators, listen to your doctor and follow their instructions.

11. Adjust your training in different climates. Take care in warmer months,

train conservatively in extreme heat/humidity and always hydrate.



Timed Sets and Rest Breaks: I highly recommend the use of a Gym Boss Timer for doing timed sets. This little gadget is totally awesome. It is easy to use and it’s relatively inexpensive. You can order online here at www.gymboss.com Or you can use your iPhone with set timer intervals. Whatever you choose, the bottom line is you need to time your intervals AND rest breaks.

Important Things to Remember 1. This program is very strenuous. In the first week of this program, be more conservative. For example, reduce the number of rounds you perform (only do two circuits) and rest longer if necessary. 2. Feel free to substitute any exercises depending on your current fitness level or equipment restrictions. Email me at [email protected] if you need a specific substitution. 3. If you have any injury concerns, please consult with your physician or physical therapist before commencing the program. 4. Your muscles will be sore. Please use a foam roller daily to help with your recovery between workouts, and drink 3-4 liters water daily. 5. Play it smart. If you feel weird or strange, that’s a warning sign to take a break.



EQUIPMENT REQUIREMENTS For these workouts, you only need minimal equipment and workout space. Remember, exercises can be substituted depending on equipment availability. - Your bodyweight - Interval Timer - Dumbbells - Resistance Band (optional, but preferred) - Sliders/Gliders (or you can use a towel)

WORKOUT GUIDELINES How To Use These Workouts: (I) Do this program for 28 days, before switching to another Fat Loss Accelerators MRT program. I recommend MRT Madness or Accelerator MRT 30. (II) Start every workout with foam rolling and dynamic warm up. (III) Finish each workout with foam rolling and stretching for the tight muscle groups.

NOTE ON WARM UP CIRCUIT

• Start every workout with Self-Myofascial Release Foam rolling is simple and effective: work your way from calves to upper back. When you find a sore spot, hold yourself over the area for 15-20 seconds until the pain dissipates. WARNING: Please do the dynamic warm up after foam rolling for every workout. It is essential, not optional.

WORKOUT PLAN Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician.



Day 1: Workout A (Total Body) Dynamic Warm Up Do this circuit for 2 rounds, 30 seconds work, 5 seconds rest A: Crab Crawl with Alternating Reach B: Single leg Glute bridge Hold C: Plank D: Squat with T-Squeeze Metabolic Resistance Training Set your timer for the specified time and perform exercises in supersets. For example, do exercise A then B then C with no rest, then break for as long as you need. Try to do as many rounds as possible with perfect for. Remember, perfect form trumps speed! Set #1: Do as many rounds as possible in 5 minutes 1A: Push Ups x 12 reps (2-1-1) - No rest 1B: DB Squats x 12 reps (2-0-1) - No rest 1C: Jump rope x 20 reps (fast) - Rest for 10-20 seconds or more if necessary. Count how many rounds you complete. REST 45-60 seconds Set #2: Do as many rounds as possible in 5 minutes 2A: DB Reverse Lunge w Curl x 10 reps (2-0-1) - No rest 2B: Plank w leg raise x 10 reps each side (2-1-1) - No rest 2C: Duck Unders x 10 reps each side (2-0-1) - Rest for 10-20 seconds or more if necessary. Count how many rounds you complete. REST 45-60 seconds Set #3: Do as many rounds as possible in 4 minutes 3A: DB Wood chops x 10 reps each direction (2-0-1) - No rest



3B: Mountain climber x 10 reps (2-0-1) (with feet on sliders or a towel if possible) - Rest for 10-20 seconds or more if necessary. Count how many rounds you complete. Ab Accelerator Finale: TWO rounds! Set your timing device for 45 seconds work and 15 seconds transition. Do each exercise in order, as many reps as you can with perfect form. 5A: Side plank with hip dips x 45 seconds (split time between sides) 5B: Lying Leg Raise with hip lift x 45 seconds 5C: Burpees x 45 seconds Foam Roll and Stretch

Day 2: Metabolic AB Sculpt & Slim #1 Choose Your Level Beginner: Work for 30 seconds, Rest 30 seconds Intermediate: Work for 40 seconds, Rest 20 seconds Advanced: Work for 50 seconds, Rest for 10 seconds Do the following circuit in order for the number of rounds specified. Do as many reps as possible in the time limit depending on your fitness level. For example, if you’re a beginner do as any reps as possible in 30 seconds, then rest for 30 seconds. Take an extra rest if necessary. If you’re form breaks down, please take a break. Do 4 rounds: A) HardStyle Plank B) Dead Bugs Then do one round of… C) Plank with Alternating Leg Raise

Day 3: REST DAY



Day 4: Workout B (Total Body) Dynamic Warm Up Do this circuit for 2 rounds, 30 seconds work, 5 seconds rest A: Leg swings B: Cross body mountain climbers C: Alternating step and touch D: Fast feet MRT CIRCUITS Set your timer for the specified time and perform exercises in supersets. For example, do exercise A then B then C with no rest, then break for as long as you need. Try to do as many rounds as possible with perfect for. Remember, perfect form trumps speed! Set #1: Do as many rounds as possible in 5 minutes 1A: DB Renegade Row or DB Row x 6 reps each arm (2-0-1) - No rest 1B: Curtsy Squats (alternating) x 10 reps (2-0-1) - No rest 1C: Jumping Jacks x 20 reps (fast) - Rest for 10-20 seconds or more if necessary. Count how many rounds you complete. REST 30-45 seconds Set #2: Do as many rounds as possible in 5 minutes 2A: Single Leg Romanian Deadlift x 10 reps (2-0-1) - No rest 2B: T-Push Ups x 12 reps total (2-1-1) - Rest for 10-20 seconds or more if necessary. Count how many rounds you complete. REST 30-45 seconds Set #3: Do as many rounds as possible in 5 minutes 3A: Body Saw x 10 reps (2-0-1) - No rest 3B: KB Swings x 10 reps (fast)



- Rest for 10-20 seconds or more if necessary. Count how many rounds you complete. Breaking Bad Accelerator: TWO rounds Set your timing device for 30 seconds work and 15 seconds transition. Do each exercise in order, for 20 seconds work and 10 seconds rest. Do two rounds. A) Total Body Extensions x 30s - Rest 15s B) Mountain climbers x 30s - Rest 15s C) Ski jumps x 30s - Rest 15s D) Burpees x 30s - Rest 15s Foam Roll and Stretch Tight Muscle Groups

Day 5: Metabolic AB Sculpt & Slim #2 Choose Your Level Beginner: Work for 30 seconds, Rest 30 seconds Intermediate: Work for 40 seconds, Rest 20 seconds Advanced: Work for 50 seconds, Rest for 10 seconds Do the following circuit in order for the number of rounds specified. Do as many reps as possible in the time limit depending on your fitness level. For example, if you’re a beginner do as any reps as possible in 30 seconds, then rest for 30 seconds. Take an extra rest if necessary. If you’re form breaks down, please take a break. Do 3 rounds: A) Side Plank with Reach and Raise B) Walk outs to Cross Body Mountain Climber C) Over/Under Abs

Day 6: REST DAY (Aim for 10,000 steps)



Day 7: Metabolic AB Sculpt & Slim #3 Choose Your Level Beginner: Work for 30 seconds, Rest 30 seconds Intermediate: Work for 40 seconds, Rest 20 seconds Advanced: Work for 50 seconds, Rest for 10 seconds Do the following circuit in order for the number of rounds specified. Do as many reps as possible in the time limit depending on your fitness level. For example, if you’re a beginner do as any reps as possible in 30 seconds, then rest for 30 seconds. Take an extra rest if necessary. If you’re form breaks down, please take a break. Do 3 rounds: A) Crab Crawls B) Bodyweight chops C) Scissor Kicks

Day 8-14: Repeat Seven Day Cycle Substitute the Ab Sculpt and Slim Workouts as Outlined: Day 9: AB Sculpt & Slim #4 Day 12: AB Sculpt & Slim #5 Day 14: AB Sculpt & Slim #6



28-day metasculpt program listen to your body and don’t push yourself to injury. 10. before...

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