Download - Jumpin_Around_eBook_linked1.pdf
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Jumpin Around Monthly Workout Program
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TABLE OF CONTENTSDisclaimer of LiabilityCopyright Information About UsWear WayofGrayHow To Use This BookCalendar Fitness Test & Additional ResultsRest DaysWeek 1Week 2Week 3Week 4 Vegan Pina Colada Anyone?Help Grow This Community
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1011121722273334
FAQTabata ExplainedAMRAP ExplainedTipping The Scale ExplainedPyramid ExplainedCircuit ExplainedSophies Word of AdviceWe Love You
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Jumpin Around | www.wayofgray.com | Way of Gray INC. | 2014
DISCLAIMER OF LIABILITYAll eBooks are provided by WayofGray on an as is and as available basis. Thus, all purchas-ers and/or readers of any WayofGray eBook expressly agree that their download, use, applica-
tion or interpretation of any WayofGray eBook is done so at their sole and exclusive risk.To the full extent permissible by applicable law, WayofGray disclaims all warranties, express of implied, including, but not limited to, implied warranties or merchantability and fitness for a par-ticular purpose related to all eBooks. WayofGray does not warrant that any eBook will be free of viruses or other harmful components. WayofGray shall not be liable for any damages of any kind arising from the download, use, application or interpretation of any WayofGray eBook, including, but not limited to direct, indirect, incidental, punitive, and consequential damages. Some jurisdic-tions do not allow the limitation or exclusion of liability for incidental or consequential damages, so some of the above limitations may not apply to certain purchasers and/or readers of a Way-
ofGray eBook.
Health Canada has not evaluated the statements contained on www.wayofgray.com or in any WayofGray eBook.
The ideas, concepts and opinions expressed in the WayofGray eBooks are for general informa-tion purposes only. As such, the books are provided with the understanding that the author and publisher as well as any affiliates, officers, directors, vendors, and other entities are not render-ing any medical advice nor should the eBooks be used as a substitute for such medical advise.
Furthermore, they should not be used to diagnose, prescribe, or treat any disease, illness, injury, or other medical condition. It is imperative that you consult your physician before using this
product or starting any exercise program as fitness training and diet can result in serious or fatal injury. Risk of injury can be lessened when safe techniques and common sense are practiced.
Additionally, you should consult your physician to assist you in determining the target heart rate zone appropriate for your age and physical condition as certain exercise programs or types of equipment may not be appropriate for all people. If any of the following apply to you, a physi-
cians advice and consent is absolutely essential:
You are under the age of 18 You are over the age of 35
You are not an experienced or frequent participant of a regular fitness program You are a pregnant woman
You have preexisting health problems You are taking medication that may affect your heart rate
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Jumpin Around | www.wayofgray.com | Way of Gray INC. | 2014
COPYRIGHT INFORMATIONCopyright 2014 by WayofGray, Inc.
All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. For permission requests, write to the publisher, addressed Attention: Copyright, at the address below:
WayofGray, Inc.#220, 8 Perron StreetSt. Albert, Alberta, Canada T8N 1E4www.wayofgray.comPrinted in Canada.First Printing, 2014
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Jumpin Around | www.wayofgray.com | Way of Gray INC. | 2014
ABOUT USMy name is Sophie Gray, more commonly known as WayofGray, and it is my goal to change the way
you feel about exercise. As an aspiring model turned Certified Personal Trainer, I know the struggle you feel when it comes to looking a certain way, but I also understand the importance of exercise, and how it extends far beyond weight loss. The confusion of what to do in the gym is real and can be intimidating,
but I am here to help alleviate your uncertainty. Over the past three years, I have learned a lot about the meaning of health, and I have drastically changed my motives from weight loss to happiness. In life we are meant to find a healthy balance, and I understand that most of us do not have time to spend hours in the
gym that is why I am dedicated to making workouts that are both quick and effective.
I have teamed up with my personal trainer to bring you more. Our Monthly Workout Programs are designed to get progressively harder and kick your butt into shape! We are so excited for you to start your journey
with us!
By using these workouts, you are opening yourself up to endless possibilities! These possibilities include weight loss, smiling more, laughing more, clearer skin, stronger hair, and a significant increase in appetite
(not a bad thing). You have the potential to open yourself to confidence, insight, and self-realization.
Way of Gray started as a simple Instagram page, but it has quickly become a place where passionate, health conscious people can share common ground. Whether you are looking for a killer workout, delicious
recipe, or a pick me up, Way of Gray has you covered.
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Whether you wear the shirt during one of our workouts, out and about or around the house, youll look stylish and most importantly, youll know your shirt was ethically made. The first article of clothing in our collection is the WayofGray Lunar Love Jersey. The shirt was printed on 100% Cerified Organic Cotton and was produced through Continental Clothing; a part of the Fair Wear Foundation. The FWF is a third party organization that ensures ethical labor practices are used.
bnnnnnnnnnnn LUNAR LOVE JERSEYFind out more at the WayofGray store!
http://shop.wayofgray.com/collections/wayofgray-clothing/products/wayofgray-s-moon-cycle
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Jumpin Around | www.wayofgray.com | Way of Gray INC. | 2014
HOW TO USE THIS BOOKWe are SO excited to have you start our Monthly Workout Program!
The workouts in this book are designed to be done in the order theyre listed. However, you can do them how you see fit. For your convenience we have supplied a calendar which shows your workout days and
your rest days. We recommend that you follow our format to ensure optimal results.
Each day includes a warm up, workout and cool down. By warming up and cooling down each day, not only do you reduce the risk of injury, but take yourself that much closer to your goals.
If you miss a day, dont worry but we ask that you keep the same amount of rest days between workouts (2 days on, 1 day off, 2 days on, 2 days off) in order to properly recover.
You can start your program on whatever day works best for you.
The last pages of this book cover any questions you may have and provide a breakdown of each workout format.
If you dont have a jump rope, dont fret! Simply just jump up and down!
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DAY #1 DAY #2
DAY #11
DAY #25DAY #24DAY #23DAY #22
DAY #12
DAY #15 DAY #16 DAY #18 DAY #19
DAY #9DAY #8
DAY #5DAY #4
MONTH OF:
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Dont allow the scale to be a measurement of your self-worth
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FITNESS TEST
BurpeesSquats
CrunchesPush Ups (from knees is fine)
*Take 1 minute off between each move*
How many can you do in 1 minute?
How long can you do these for?
PlankWall Sit
*Take 1 minute off be-tween each move*
We recommend taking your fitness test before you start your month, then when
your month is completed.
Believe it or not, working out doesnt only cause weight loss! You can
expect to see improvements in other areas of your life as well!
How have you been feeling lately?
OTHER RESULTS
Sleeping BetterClearer Skin
Improved AppetiteMore Loving
HappierMore Confident Eating Better
More MotivatedBetter Self Talk
Once a week we recommend writing down any of these results (or others) you have been experiencing. Remember, weight loss isnt the only benefit you should be looking out
for!
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REST DAYSRest days are essential. We have provided you with the rest
day ratio to maximize results and reduce the risk of injury. It is recommended you follow the schedule we have provided. We
want you to succeed.
WHAT TO DO ON REST DAYSGo for a walk
Take an easy yoga classMeditate
Go rock climbingJournal how your are feeling
Go for a light hike Be outside
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WEEK ONE
WEEK ONE
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Jumpin Around | www.wayofgray.com | Way of Gray INC. | 2014
Startin Rope Day #1
The start of the program is here, and instead of getting ourselves nowhere through complaining, were going to hammer out a full body workout that will leave you feeling like you accomplished
something! Todays workout will focus on our quads, calves, hamstrings and hip flexors. Lets set the pace for this program!
Warm UpCalf RaisesCalf Jumps
Boot Strappers
Do each move 20 times with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 3
times.
WorkoutBurpees
Jump RopeMountain Climbers
Butt KickersJump RopeTuck Jumps
Do each move for 30 seconds with no rest between moves. When all of the moves are completed, rest
for 30 seconds. Repeat the circuit 5 times.
Cool DownQuad StretchCalf StretchSit & Reach
Hold each stretch for 30 sec-onds. Repeat each move (and side) for a total of 2 times then
move onto the next stretch.
Funky Awesome Playlist
Super Cool Link To Videos Super Cool Link To Videos Super Cool Link To Videos
http://www.wayofgray.comhttps://soundcloud.com/wayofgray/sets/wog-6/s-r3V02http://youtu.be/ru-MxDguw1khttp://youtu.be/nfZ0JWFIZSAhttp://youtu.be/KJxyHi09dyk
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Jumpin Around | www.wayofgray.com | Way of Gray INC. | 2014
Hard Core Day #2
Strength session! Calves are going to be on fire after this one! Were going to put a little extra fo-cus on abdominals and pectorals today, while incorporating some moves that stimulate our glutes
and lower back as well! Does this sound kind of like a full body workout? Our favorite
Warm UpBurpees
Mountain ClimbersSit Thrus (5 each side)
Do each move 10 times with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 3
times.
WorkoutJump RopeAllen WellsJump RopePush Ups
Jump RopeSupermansJump Rope
Plank
Do each move for 30 seconds with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 5 times.
Cool DownChilds Pose
Reaching Knee
Hold each stretch for 30 seconds. Repeat each move (and side) for a total of 2 times then move onto the next stretch. Childs Pose has
3 positions.
Funky Awesome Playlist
Super Cool Link To Videos Super Cool Link To Videos Super Cool Link To Videos
http://www.wayofgray.comhttps://soundcloud.com/wayofgray/sets/drip-drip-nightwave/s-NlKs7http://youtu.be/ejJhGIha9U8http://youtu.be/HaM0iqSDYyIhttp://youtu.be/w8SuvbZJRB4
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Jumpin Around | www.wayofgray.com | Way of Gray INC. | 2014
Running With Scissors Day #4
The importance of cardiovascular health is something I cant stress enough. Far too often we hear of people consuming Protein shakes, and other supplements that are loaded with processed sugars and a plethora of artificial additives. This is NOT beneficial for the hardest working mus-
cle in our body, the Heart! Lets show some natural love for our tickers in todays workout! Our full body will be worked today, with importance on calves, hip flexors and the lower back. Ready!
Warm UpCalf Raises Calf Jumps
Boot Strappers
Do each move 20 times with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 3
times.
WorkoutJump RopeScissor RunJump Rope
Mountain ClimbersJump Rope
BurpeesJump RopeStar Jumps
Do each move for 30 seconds with no rest between moves. When all of the moves are completed, rest
for 30 seconds. Repeat the circuit 5 times.
Cool DownQuad StretchCalf Stretch
Sit and Reach
Hold each stretch for 30 sec-onds. Repeat each move (and side) for a total of 2 times then
move onto the next stretch.
Funky Awesome Playlist
Super Cool Link To Videos Super Cool Link To Videos Super Cool Link To Videos
http://www.wayofgray.comhttps://soundcloud.com/wayofgray/sets/wog-23/s-dMe5Mhttp://youtu.be/v2ikyMAm2O4http://youtu.be/HKzJ3fVUcewhttp://youtu.be/xMGfcEb8G_Y
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Jumpin Around | www.wayofgray.com | Way of Gray INC. | 2014
Lower Body Day #5
Were going to top this week off with some leg devastation, woop woop! (I promise it wont be THAT bad). Calves, quads and glutes will be the focus of todays workout! After this session you can put your feet up on the sofa and rest hard, knowing that you accomplished a killer leg day!
Warm UpBurpees
Mountain ClimbersSit Thrus (5 each side)
Do each move 10 times with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 3
times.
WorkoutJump Rope
SquatsJump Rope
Lunges With A Calf RaiseJump Rope
Jump SquatsJump Rope
Jump Lunges
Do each move for 30 seconds with no rest between moves. When all of the moves are completed, rest
for 30 seconds. Repeat the circuit 5 times.
Cool DownSit & Reach
Kneeling LungeHamstring Stretch
Hold each stretch for 30 seconds. Repeat each move (and side) for a total of 2 times then move onto
the next stretch.
Funky Awesome Playlist
Super Cool Link To Videos Super Cool Link To Videos Super Cool Link To Videos
http://www.wayofgray.comhttps://soundcloud.com/wayofgray/sets/wog-22/s-p82SXhttp://youtu.be/N7jMbh7X7cEhttp://youtu.be/XAxABJE_TC4http://youtu.be/Nt7o6dnLHsI
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Jumpin Around | www.wayofgray.com | Way of Gray INC. | 2014
WEEK TWO
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Jumpin Around | www.wayofgray.com | Way of Gray INC. | 2014
Stop! Reverse! Day #8
Cardio day! Exactly what we could use! Calves, quads, hamstrings and hip flexors will be the muscle groups well focus on today. Lets get back in the swing of things!
Warm UpPlank
Calf JumpSplit Jump Plank
Do each move for 30 seconds with no rest between moves.
When all of the moves are com-pleted, rest for 30 seconds. Re-
peat the circuit 3 times.
WorkoutJump Rope REVERSE
Inside TapJump Rope Reverse
Fire FeetJump Rope REVERSE
Butt Kickers Jump Rope Reverse
Scissor Run
Do each move for 30 seconds with no rest between moves. When all of the moves are completed, rest
for 30 seconds. Repeat the circuit 5 times.
Cool DownChilds Pose
Reaching Knee
Hold each stretch for 30 seconds. Repeat each move (and side) for a total of 2 times then move onto the next stretch. Childs Pose has
3 positions.
Funky Awesome Playlist
Super Cool Link To Videos Super Cool Link To Videos Super Cool Link To Videos
http://www.wayofgray.comhttps://soundcloud.com/wayofgray/sets/wog-20/s-xSrxyhttp://youtu.be/r3dtYoV6i_Qhttp://youtu.be/CelA79vXRWIhttp://youtu.be/ddMs0r5ndTs
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Jumpin Around | www.wayofgray.com | Way of Gray INC. | 2014
Cut The Rope Day #9
Were going to incorporate some moves that will stimulate muscle groups in both the lower and upper body. The best part about HIIT is that it often deals with the body as a whole, even if it feels like youre only placing focus on one particular muscle group! Our calves, glutes, abdominals, obliques and lower
back will all receive focus in todays workout! Im ready when you are!
Warm UpJump Rope Reverse
Jump Rope Reversed for 1 min-ute. Rest for 15 seconds and
complete for a total of 3 times.
WorkoutJump Rope Reverse
Row BoatsDonkey Kicks
Jump Rope ReverseScissor Run
Alternating Supermans Jump Rope Reverse
Ankle TouchPush Ups
Do each move for 30 seconds with no rest between moves. When all of the moves are completed, rest
for 30 seconds. Repeat the circuit 4 times.
Cool DownUpward Dog Childs Pose
Hold each stretch for 30 seconds. Repeat each move (and side) for a total of 2 times then move onto the next stretch. Childs Pose has
3 positions.
Funky Awesome Playlist
Super Cool Link To Videos Super Cool Link To Videos Super Cool Link To Videos
http://www.wayofgray.comhttps://soundcloud.com/wayofgray/sets/wog-19/s-sMiMehttp://youtu.be/DX2A6fhW1nchttp://youtu.be/7Z7qsNiJ-WMhttp://youtu.be/bMcZcTImDO0
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Jumpin Around | www.wayofgray.com | Way of Gray INC. | 2014
Back Pedal Day #11
Youll be feeling the difference in your calves, quads, hamstrings and hip flexors after todays workout! Well be concentrating on some serious mobility today. Its a fast paced workout that will
leave you wanting to melt into the floor! Lets have that to look forward to! Here goes!
Warm UpCalf Raises Calf Jumps
Boot Strappers
Do each move 20 times with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 3
times.
WorkoutJump Rope Reverse
Butt KickersJump Rope ReverseMountain Climbers
Jump Rope ReverseJumping Thrusts
Jump Rope ReverseBurpees
Do each move for 30 seconds with no rest between moves. When all of the moves are completed, rest
for 30 seconds. Repeat the circuit 5 times.
Cool DownSit & Reach
Kneeling LungeHamstring Stretch
Hold each stretch for 30 seconds. Repeat each move (and side) for a total of 2 times then move onto
the next stretch.
Funky Awesome Playlist
Super Cool Link To Videos Super Cool Link To Videos Super Cool Link To Videos
http://www.wayofgray.comhttps://soundcloud.com/wayofgray/sets/wog-18-1/s-Ktj7Lhttp://youtu.be/KlPDRF1yoQ0http://youtu.be/7dYvKI7g6Ikhttp://youtu.be/Nt7o6dnLHsI
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Jumpin Around | www.wayofgray.com | Way of Gray INC. | 2014
Dead LegsDay #12
Weve made it to the end of the week! This calls for a celebratory leg day :) A combination of static strength and plyometric moves will keep the sweat dripping throughout todays workout! Lets not forget the benefits of HIIT are not only physical, but mental as well. How about we finish this week
on a high note feeling physically and mentally rejuvenated? Sounds like a plan!
Warm UpJump Rope Reverse
Jump Rope for 1 minute. Rest for 15 seconds and complete for
a total of 3 times.
WorkoutJump Rope Reverse
Boot StrappersJump Rope ReverseSquat with Calf RaiseJump Rope Reverse
Michael Jacksons Jump Rope Reverse
In&Out Jumps
Do each move for 30 seconds with no rest between moves. When all of the moves are completed, rest
for 30 seconds. Repeat the circuit 5 times.
Cool DownQuad Stretch
Hamstring StretchPigeon
Hold each stretch for 30 seconds. Repeat each move (and side) for a total of 2 times then move onto
the next stretch.
Funky Awesome Playlist
Super Cool Link To Videos Super Cool Link To Videos Super Cool Link To Videos
http://www.wayofgray.comhttps://soundcloud.com/wayofgray/sets/wog-17/s-cScMYhttp://youtu.be/9rZSivjKS6Uhttp://youtu.be/RjQVRyN_pC0http://youtu.be/5d9FGZfiYRg
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Jumpin Around | www.wayofgray.com | Way of Gray INC. | 2014
WEEK THREE
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Jumpin Around | www.wayofgray.com | Way of Gray INC. | 2014
Speed Rope Day #15
Were going to kick things in high gear right off the bat... Cardio Day! I want you to learn to ap-preciate every day of the week for what it is! If theres one thing we can surely look forward to on days like today, its the feeling of pure and utter relaxation following a high intensity cardiovascu-lar training session. Never forget, its always worth the hard work you put in. I love you guys; lets
make this week count!
Warm UpPlank
Calf JumpSplit Jump Plank
Do each move for 30 seconds with no rest between moves.
When all of the moves are com-pleted, rest for 30 seconds. Re-
peat the circuit 3 times.
Workout1 minute Jump Rope
30 Seconds Speed Skaters1 minute Jump Rope 30 seconds Fire Feet1 minute Jump Rope
30 seconds Butt Kickers 1 minute Jump Rope
30 seconds In & Out Jumps
Do each move for the given amount of time with no rest between moves. When all of the moves are complet-ed, rest for 30 seconds. Repeat the
circuit 4 times.
Cool DownChilds pose
Reaching Knee
Hold each stretch for 30 seconds. Repeat each move (and side) for a total of 2 times then move onto the next stretch. Childs Pose has
3 positions.
Funky Awesome Playlist
Super Cool Link To Videos Super Cool Link To Videos Super Cool Link To Videos
http://www.wayofgray.comhttps://soundcloud.com/wayofgray/sets/wog-16/s-rjUQjhttp://youtu.be/DDOh6QOCudEhttp://youtu.be/bgPzh_ikjewhttp://youtu.be/3sHNR8cmOfo
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Jumpin Around | www.wayofgray.com | Way of Gray INC. | 2014
Super Rope Day #16
Abdominals will be the primary target! Well also incorporate some moves thatll heat up the hip flexors and lower back. Abdominal workouts can often feel like a swift kick to the gut, but thats
because people often overdo/perform moves incorrectly. These workouts are designed to give you the best results possible, without over-working target muscle groups. Youre going to want to try
on your new swimsuit after this!
Warm UpBurpees
Mountain ClimbersSit Thrus (5 each side)
Do each move 10 times with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 3
times.
Workout1 minute Jump Rope
30 Seconds Pulse Ups30 Seconds Alternating Superman
1 minute Jump Rope30 Seconds Leg Raise with Pulse
Up
Do each move for the given amount of time with no rest between
moves. When all of the moves are completed, rest for 30 seconds. Re-
peat the circuit 4 times.
Cool DownUpward DogChilds PoseSit & Reach
Hold each stretch for 30 seconds. Repeat each move (and side) for a total of 2 times then move onto the next stretch. Childs Pose has
3 positions.
Funky Awesome Playlist
Super Cool Link To Videos Super Cool Link To Videos Super Cool Link To Videos
http://www.wayofgray.comhttps://soundcloud.com/wayofgray/sets/wog-13/s-OZrZThttp://youtu.be/ls_XwJdRwuwhttp://youtu.be/ZnVf1QhtSzUhttp://youtu.be/0EDK7uCLGYw
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Jumpin Around | www.wayofgray.com | Way of Gray INC. | 2014
High KneesDay #18
Jumps, Jogs and high knees Thats the name of the game! Its a full intensity workout that is going to put your stamina to the test! Todays target muscles will be calves, quads and hip flexors. As you can see, were dealing with tons of mobility, so lets ensure our muscles are nice and warm
before starting this workout! Here we go!
Warm UpButt Kickers
JoggingFire Feet
Do each move for 30 seconds with no rest between moves.
When all of the moves are com-pleted, rest for 30 seconds. Re-
peat the circuit 3 times.
Workout30 Seconds Jump Rope
30 Seconds Jogging15 Second High Knee Rope Sprints
30 Seconds Jump Rope30 Seconds Jogging
15 Second High Knee Rope Sprints 30 Seconds Jump Rope
30 Seconds Jogging15 Second High Knee Rope Sprints
Do each move for the given amount of time with no rest between moves. When all of the moves are complet-ed, rest for 30 seconds. Repeat the
circuit 4 times.
Cool DownChilds PoseUpward Dog
Hold each stretch for 30 seconds. Repeat each move (and side) for a total of 2 times then move onto the next stretch. Childs Pose has
3 positions.
Funky Awesome Playlist
Super Cool Link To Videos Super Cool Link To Videos Super Cool Link To Videos
http://www.wayofgray.comhttps://soundcloud.com/wayofgray/sets/wog-12/s-0WJ9lhttp://youtu.be/-XeLhPexJPEhttp://youtu.be/zNtX6I72Wckhttp://youtu.be/0EDK7uCLGYw
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Jumpin Around | www.wayofgray.com | Way of Gray INC. | 2014
Loungin & Lungin Day #19
Another week down! Lets top this week off with a combination of jump rope and lunge exercises focusing on our calves, quads and glutes! Were in this together!
Warm UpCalf RaisesCalf Jumps
Boot Strappers
Do each move 20 times with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 3
times.
Workout1 Minute Jump Rope
30 Seconds Jump Lunges1 Minute Jump Rope
30 Seconds Pulsing Lunge1 Minute Jump Rope
30 Seconds Tapping Lunge
Do each move for the given amount of time with no rest between moves. When all of the moves are complet-ed, rest for 30 seconds. Repeat the
circuit 4 times.
Cool DownQuad StretchCalf Stretch
Sit and Reach
Hold each stretch for 30 seconds. Repeat each move (and side) for a total of 2 times then move onto
the next stretch.
Funky Awesome Playlist
Super Cool Link To Videos Super Cool Link To Videos Super Cool Link To Videos
http://www.wayofgray.comhttps://soundcloud.com/wayofgray/sets/wog-10/s-vB311http://youtu.be/YRRu7-lWUyohttp://youtu.be/PH6l8BMQ_4Uhttp://youtu.be/ulqzo7chP8Q
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WEEK FOUR
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Jumpin Around | www.wayofgray.com | Way of Gray INC. | 2014
PlankinDay #22
This is the final week! Youve made it this far and I cannot explain how happy I am... My love for you is immense; similarly, this workout is IMMENSE. Abdominals, calves and the lower back will
be the areas of concentration today. Lets start this week right!
Warm UpBurpee
Mountain climbersPush Ups
Do each move for 30 seconds with no rest between moves.
When all of the moves are com-pleted, rest for 30 seconds. Re-
peat the circuit 3 times
Workout1 Minute Jump Rope
30 Seconds Plank Split Jumps1 Minute Jump Rope
30 seconds Plank Ups 1 Minute Jump Rope
30 Second Plank Taps1 Minute Jump Rope
Do each move for the given amount of time with no rest between moves. When all of the moves are complet-ed, rest for 30 seconds. Repeat the
circuit 5 times.
Cool DownUpward Dog
Hugging KneeHand On The Wall
Hold each stretch for 30 seconds. Repeat each move (and side) for a total of 2 times then move onto
the next stretch.
Funky Awesome Playlist
Super Cool Link To Videos Super Cool Link To Videos Super Cool Link To Videos
http://www.wayofgray.comhttps://soundcloud.com/wayofgray/sets/wog-9/s-nVW4lhttp://youtu.be/sQ3kx4ZYRBYhttp://youtu.be/L9v1S_u6B1Ehttp://youtu.be/_a3Djo8c2rE
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Jumpin Around | www.wayofgray.com | Way of Gray INC. | 2014
Windshield Wipers Day #23
Its Day 2 of this weeks workout schedule and were going to focus on upper body strength! Flex for me! After this session youre going to feel like you can take on any Body Building competi-
tion out there. I should start calling you Hercules! Pectorals, shoulders, triceps, abdominals and obliques are going to swell ever so nicely. Lets go!
Warm UpBurpees
Mountain ClimbersSit Thrus (5 each side)
Do each move 10 times with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 3
times.
Workout1 Minute Jump Rope
30 Seconds Modified Push Ups30 Seconds Russian Twists
1 Minute Jump Rope 30 Seconds Close Grip Push-ups30 Seconds Extended Body Touch
1 Minute Jump Rope30 Seconds Ground N Pound
30 Seconds Windshield
Do each move for the given amount of time with no rest between moves. When all of the moves are complet-ed, rest for 30 seconds. Repeat the
circuit 5 times.
Cool DownUpward Dog Childs PoseSit & Reach
Hold each stretch for 30 seconds. Repeat each move (and side) for a total of 2 times then move onto the next stretch. Childs Pose has
3 positions.
Funky Awesome Playlist
Super Cool Link To Videos Super Cool Link To Videos Super Cool Link To Videos
http://www.wayofgray.comhttps://soundcloud.com/wayofgray/sets/wog-8/s-tkLouhttp://youtu.be/R4BhXvAz9oQhttp://youtu.be/q6kALU0sVCwhttp://youtu.be/EN35v_cFofg
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Jumpin Around | www.wayofgray.com | Way of Gray INC. | 2014
Burpee RopeDay #25
Cardio Day! Time to show love to our hardest working muscle! A combination of Burpees and Jump Moves will leave our entire body feeling worked! I love you with all MY heart, so care for
YOURS! Lets have some fun!
Warm UpJump Rope
Jump rope for 1 minute. Rest for 15 seconds when complete. Re-
peat for a total of 2 times.
Workout1 Minute Jump Rope30 seconds Burpees
1 Minutes Jump Rope30 Seconds Burpee w/ Push-up
1 Minute Jump Jump30 Seconds Dead Man Burpees
1 Minute Jump Rope30 Seconds Burpees
Do each move for the given amount of time with no rest between moves. When all of the moves are complet-ed, rest for 30 seconds. Repeat the
circuit 5 times.
Cool DownSit & Reach
Kneeling LungeHand On The Wall
Hold each stretch for 30 seconds. Repeat each move (and side) for a total of 2 times then move onto
the next stretch.
Funky Awesome Playlist
Super Cool Link To Videos Super Cool Link To Videos Super Cool Link To Videos
http://www.wayofgray.comhttps://soundcloud.com/wayofgray/sets/wog-7/s-H0tLBhttp://youtu.be/dG-wXEQG6a0http://youtu.be/WubYD7QOIHEhttp://youtu.be/i_Kt0HpsuPg
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Jumpin Around | www.wayofgray.com | Way of Gray INC. | 2014
Final Dead Leg Day #26
Today is the final day of this program. I love that you committed to this program. You seriously conquered something, and I cant stress how proud I am. Were going to finish the program off on
a high note; keeping in mind the physical and mental rejuvenation that follows such a workout! Today is leg day; lets push full intensity and feel the glorious burn in our calves, quads, glutes and
hip flexors. Lets do it!
Warm Up20 Back Lunges (10 each side)20 Side Lunges (10 each side)
10 Squats
Do each move for the given amount of reps with no rest be-tween moves. When all of the moves are completed, rest for
30 seconds. Repeat the circuit 3 times.
Workout1 Minute Jump Rope Reverse
30 Seconds Scissor Jump1 Minute Jump Rope Reverse
30 Seconds Jump Lunge1 Minute Jump Rope Reverse30 Seconds Michael Jacksons 1 Minute Jump Rope Reverse30 Seconds Lateral Tuck Jump
Do each move for the given amount of time with no rest between moves. When all of the moves are complet-ed, rest for 30 seconds. Repeat the
circuit 5 times.
Cool DownSit&Reach
Hamstring Stretch Kneeling Lunge
Hold each stretch for 30 seconds. Repeat each move (and side) for a total of 2 times then move onto
the next stretch.
Funky Awesome Playlist
Super Cool Link To Videos Super Cool Link To Videos Super Cool Link To Videos
http://www.wayofgray.comhttps://soundcloud.com/wayofgray/sets/wog-6/s-r3V02http://youtu.be/mVMiID3VNakhttp://youtu.be/kuphXZvUKd0http://youtu.be/psgfd2qgyHc
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Jumpin Around | www.wayofgray.com | Way of Gray INC. | 2014
Congratulations!You have completed
your program!
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You receive all of this for only 10 dollars! You can purchase our book in our store!
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Jumpin Around | www.wayofgray.com | Way of Gray INC. | 2014
ARE YOU ENJOYING YOUR WORKOUTS?
It would mean the WORLD to us if you could quickly write a review! The review will be
shared on the page where you purchased the book!
You can find the place to write the review,here.
#WAYOFGRAY Dont forget to hashtag your sweaty face
photo with #wayofgray! We will be checking the hashtag regularly!
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Jumpin Around | www.wayofgray.com | Way of Gray INC. | 2014
FREQUENTLY ASKED QUESTIONS How hard should I be doing
each move? All of the moves are meant to be done at your maximum intensity. The intensity of the workouts will increase as your fitness
level increases. This allows the workouts to be challenging for every fitness level. If the workouts are too intense, simply go slow-er. You have TOTAL control over how hard
these workouts are.
Should I be doing the exercis-es at the same speed as the
videos?All of the moves are meant to be done at
your maximum intensity. The exercises are done at a slower pace in the videos for in-
structional purposes. Feel free to go at your own pace, but keep in mind that the harder you push yourself, the better the results will
be.
Should I be doing any addi-tional exercise?
These workout programs are designed to be done exclusively. However, you can do them
as you see fit.
When will I see results?
The results you see are dependent on how hard YOU work and how dedicated YOU are. Standard weight loss is 1-2 pounds a week
but there are many different factors that play a role. Remember, results arent just a
number on a scale. Increased energy levels, clearer skin, increased in confidence and
overall improved attitude are the results you may see after just a few workouts.
Why do my wrists hurt during some exercises?
Push up, planks, mountain climbers, frog-gers, and tick tocks may cause mild discom-fort to those who are new to exercising -This
is something your body should adjust to. Also, try shifting the weight from your wrists into your lower body and engage your mus-cles while maintaining good balance. How-ever if you are experiencing severe pain,
please consult your physician.
What should I eat after work-ing out?
It is recommend that you consume protein after working out to help with muscle repair. I highly recommend a protein smoothie. You can find my top favorite smoothies and guide
to picking out a protein powder, here.
Is working out 4 days a week enough?
It is hard to workout more than 4 times when you are killing yourself each session - you
are meant to smash yourself in each of these session. In addition, enough recovery time is essential when you are working out at such a high intensity. It is recommended while doing these workouts to not do any extra exercise
as the body needs rest.
Can I do any activity on my rest days?
We recommend you do very little to no activity on your rest days. Walking your dog,
taking a low intensity yoga class or going for a hike is the absolute maximum amount of activity you should be doing. Dont feel ashamed for resting - taking rest days will help your body recover and give you fast
results.
I have *any kind of pain,* can I do your workouts?
Before you go any further, we recommend you consult your physician and/or physio-
therapist for a further diagnosis.
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Jumpin Around | www.wayofgray.com | Way of Gray INC. | 2014
FREQUENTLY ASKED QUESTIONS Should I work out even
though I am sore from my previous workouts?
If you have a scheduled workout, we rec-ommend you workout. Working out helps reduce the lactic acid which is responsible
for muscle ache. If you are on a rest day, we recommend you rest to ensure proper recov-ery. However if you are experiencing severe
pain, please consult your physician.
Why have I been feeling hun-grier since starting these
workouts?
It is normal to experience an increase in your appetite when doing HIIT. These workouts burn quite a few calories during and after
each session. Eating more nutritious foods will help with this problem.
My tail bone hurts during the abdominal exercise, how do I
stop this?Try sitting on a cushion, or fitness mat while
doing abdominal exercises.
Why do I feel dizzy during my workouts?
A dizzy sensation may be the result of low blood sugar - eating something healthy
should alleviate this sensation. However, use your own discretion and consult your physi-
cian if symptoms persist or worsen.
Why do I have to Warm Up and Cool Down?
Warming up prepares your body for your workout. By warming up, you are reducing the risk of injury. Cooling down calms the body after exercise. By cooling down, you
may reduce the muscle tension you experi-ence after your workout.
Can I repeat these workouts? Out of order or in order?
Yes you can! Repeating these workouts will not reduce their effectiveness
I dont have a jump rope, can I still do these workouts?
Yes you can! Simply jump up and down quickly.
What workout is the most effective for X?
The majority of these workouts are full body and certain ones work certain body sections. The description on each workout page ex-
plains what the moves are working.
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WORKOUT FORMATS EXPLAINED
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Jumpin Around | www.wayofgray.com | Way of Gray INC. | 2014
CIRCUIT FORMAT EXPLAINED Do each move for the allotted time. Do not rest in between each move, unless stated. Once all
the moves are completed, rest for the given amount of time. Repeat for the given amount of sets.
The Seconds app is what we use to time our circuit workouts.
Move #1 - 30 secondsMove #2 - 30 secondsMove #3 - 30 seconds
Rest - 30 seconds
Rest for X amount of time.
EXAMPLE
Move #1 - 30 secondsMove #2 - 30 secondsMove #3 - 30 seconds
Rest - 30 seconds
Rest for X amount of time.
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Fortunately, I picked up on my mistakes before things got too serious. Unfortunately, many people do not come to terms with their mistakes, and continue leading a lifestyle that drags them down. I understand how you got to where you are. I un-derstand the constant struggle you feel when it comes to food, and I understand whats going on in your head when you look in the mirror. It doesnt have to be like this. You dont have to be at war with yourself. A lifestyle focused on Health and Well-ness is meant to alleviate your anxiety, not cause it. The purpose of exercise is to boost your mood, not add unnecessary strain to it. Eating well is meant to nourish your body, not punish it. By seeing health and wellness as more than weight loss, you open yourself up to positive change. You open yourself up to laughter, love, and happiness. I will never know exactly how you feel, but I know how you can feel. You can feel love. You can open yourself to a world of knowledge, insight, and gain a profound appreciation for life. Im with you every step of the journey.
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Jumpin Around | www.wayofgray.com | Way of Gray INC. | 2014
WE LOVE YOUYou will reach your fitness goals. We believe in you. You will start to walk with a new sense of confidence, and learn to love the skin you are in. We know you will. At times you may become discouraged or unmotivated, but please never forget that you are worth it. You are worth the time you are
investing in your health. We believe in your victory.
We want to thank you for welcoming us into your world. We truly hope that weve been able to strike inspiration within you inspiration that will lead you to be more mindful of how you treat your body. Our motive is to show
you a different approach to health and wellness an approach youll respect and learn to love!
Dont forget to follow us for updates!
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