Have you discovered the SECRET INGREDIENT to your success?

by Lacy ArnoldCEO/Founder of LeanMoms.com

This program is designed for the busy woman who wants to become lean, but has almost no time in her life for fitness.

Research has proven that short, intense amounts of exercise (also known as High Intensity Interval Training or HIIT) are more beneficial than longer lower intensity exercises. HIIT puts less stress on the body, quickly increases fitness level, metabolism, endurance, strength, agility, libido, and ability to burn fat longer than any other form of cardio.

To do this program, you need to assess your fitness level. Irecommend you see a doctor before beginning any exerciseprogram. Start out slowly if you haven’t been exercising. Theworkouts are 15 minutes. Start out doing what you can and workyour way up to the full 15 minutes.

This program works best when combined with a diet high in leanprotein, healthy fats such as avocado, coconut oil, nuts, flax seed,etc., and lots of green veggies and fruits. Stay away from any form of processed food and gluten, and pay special attention to how your body reacts to any dairy you eat.

Click here for The Secret Ingredient you are missing to finally achieving the body of your dreams! This secret ingredient will help you learn the proper nutrition your body needs to stay lean, strong and healthy. Without this secret, you’ll never achieve the body you want, plain and simple. It’s a must have.

Here is a rundown of the LeanMomsIn15 workout schedule. There is a Week A and a Week B. Rotate these workout weeks to keep your body guessing. Your 6-week program would look something like this…

Week 1 – Week AWeek 2 – Week BWeek 3 – Week AWeek 4 – Week BWeek 5 – Week AWeek 6 – Week B

You can continue this plan for 12-weeks if you’d like, then Irecommend you contact me for a new routine to add into the plan.If you need to skip a day I recommend you make it up by adding that workout to another day.

Always warm up for 1-2 minutes before beginning. Do arm circles,run in place, mountain climbers, jumping jacks, or walk on a treadmill if you have one.

Do the workout in circuits. For example on Manic Monday do all four exercises in a row. Rest 30 seconds if needed between exercises. Then rest no more than 1-2 minutes and repeat all four exercises. If you want to do your sprints last, just do a circuit with the first three exercises, then do sprints.

Your cool down should be 1-2 minutes of jogging in place, thenstretching. Breathe deeply while cooling down.

When you have more time and want to take your fitness to the next level, try out LeanMoms’ Soft To Sculpted Molly, Sophie, or Savannah Plan! They build upon this program and help you build more lean muscles mass but still keep your workouts around an hour. I hope you enjoy this program!

Here’s To A Sculpted New You!

Lacy

LeanMomsIn15

Week A

Have you discovered the SECRET INGREDIENT to your success?

Exercise Set Rep Still ShotOne-Leg Bench Lunge (Do not let knee go over toe, push through heel as you come up.)

2/Leg 15/Leg

Banana Rolls(Keep legs and arms together and core tight as your roll over.)

2 25

Slant Push-ups(Keep feet elevated above head.)

2 10

HIIT: 10 Second Sprint (outside)

2 10 (Sprint 10 seconds, rest 30 seconds repeat 10 times.)

Click here for tips on proper sprinting form.

Manic Monday

Week A

Have you discovered the SECRET INGREDIENT to your success?

Exercise Set Rep Still ShotStability BallLeg Curls(Keep butt raised.)

3/Both Legs3/Single Leg

10 Double6-8 Single

Ab Twists (Stand up tall and keep core center and tight.)HIIT: Do 10 MountainClimbers between sets.

3 25

Tricep Dips (Keep butt close to bench. Straighten legs to increase difficulty.)HIIT: Do 20 Frog Hops after dips.

3 15-20

Turbo Tuesday

Week A

Have you discovered the SECRET INGREDIENT to your success?

Exercise Set Rep Still ShotEccentric Fire Hydrants (Keep abs in tight. Lift to hip level.)

2 25/leg

Speed Skaters (Cross back leg behind then out to side.)

2 25/leg

Lateral Raises (Keep arms straight, focus on form.)HIIT: 30 Stability Ball Mountain Climbers between sets.

2 @ 5lbs/arm

15

Reverse Flies (Keep chest down as you pull back.)HIIT: 25 Dumbbell Squat and lifts between sets.

2 @ 10-20 lbs each arm (lighter weight, keep arms straight)

15-20

Wicked Wednesday

Week A

Have you discovered the SECRET INGREDIENT to your success?

Exercise Set Rep Still ShotWalking Lunges with 3 lunge squats per step. (Add weights for more intensity. Lunge, then squat 3x.)

2 10

HIIT: Frog Hops(Keep butt low to the ground, then spring up like a frog.)

2 20

HIIT: Burpees with Pushup (Keep core tight and remember to breath!)

2 10

HIIT: Stability Ball Mountain Climbers(Position ball against something stable for support if needed.)

2 10

Thunder Thursday

Week A

Have you discovered the SECRET INGREDIENT to your success?

Exercise Set Rep Still ShotBicep Curls 21s (Start with weights down, stop at 90 degrees, then lower weights down - 7 times. Start at 90 degree angle, lift up, then back to 90 degrees - 7 times. Full bicep curl 7 times.)

3 7,7,7 (21 total)

Wide-Leg Squats With Dumb Bells In Center & Lift (keep knees over ankles and lift dumbbell to shoulder level, arms straight in front. Tight core.)HIIT: 50 Jack Squats Between Sets

3 20

Weighted Calf Raises (Stand tall, keep core tight, chest lifted.)HIIT: Do 30 Spiders Between Sets

3 25

Freaky Friday

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