this book is not proposed as a substitute for medical ... · flat tummy burn • perform exercises...
TRANSCRIPT
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Thisbookisnotproposedasasubstituteformedicalguidancefromadoctor.Thereadershouldregularlyconsultadoctorinallmattersrelatingtohisorherhealth,particularlywhenthereareanysymptomsthatmayrequirediagnosisormedial
attention.Copyright©2015SvelteLLCAllrightsreserved.Nopartofthispublicationmaybereproduced,distributed,ortransmittedinanyformorbyanymeans,includingphotocopying,recording,orotherelectronicormechanicalmethods,withoutthepriorwrittenpermissionofthepublisher,exceptinthecaseofbriefquotationsembodiedincriticalreviewsandcertainothernoncommercialusespermittedbycopyrightlaw.Forpermissionrequests,writetothepublisher,addressed“Attention:CopyrightCoordinator,”attheemailaddressbelow.SvelteLLCAllrightsreserved2015Malibu,[email protected]
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WelcomeToYourDrop2SizesClub,Workout&ExerciseGuide!
Item PageWhatYouNeedForYourWorkouts 4Tipsandtricks 4-5ExerciseCalendar 7WorkoutRoutines 8-20
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Whatyouneedforyourworkouts:Thegreatestpartaboutphase1isthatyoudon’tneedANYequipmentJ.Theonlythingsyouneedare:
• Yourself• Amatortowel• Awatch(digitalorwithsecondhand)ortimer• Water
TipsandTricks:Thereare12followalongworkoutsthatcanbeusedduringthis30-dayperiod:Somebasics
• Eachofthe12workoutshasanywherefrom5-10exerciseseach.• Theseexercisesshouldbeperformedforthenotedamountofrepetitions,with10secondsrestbetweeneachexercise
• Performthenotedworkouts3-5timeswith1minuteofrestbetweeneachset.
Howto“downscale”eachworkout1. Increaseresttimebetweenbothexercisesandsets.
2. Decreasesets,NOTrepetitions!
Iwantyoutocompletetheworkoutbydoingtheprescribedrepetition,howeveryoucandecreasetheamountoftimesyourepeattheworkout.MytheorybehindthisisthatIwantyoutocompletetheentireworkoutforasenseofaccomplishment!Mindsetplayssuchahugeroleinyoursuccess…
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Howto“up”eachworkout1. Decreaseresttimebetweenbothexercisesandsets.
2. Addweightstoappropriateexercises
3. Stillnotgettingtheburnyouwant?Twothingsaremostlikelygoingonhere:Eitheryouarenotdoingtheexercisesright,oryouarea“phenom,”andinthatcase,let’schat;)asIamsureIcanthinksomethingupforyou!
WorkouttimesanddaysIamaHUGEfanofmorningworkouts,butIknowthatsomeofyoumaynotbeso“morningoriented.”TheMOSTimportantthingisthatyouactuallyDOtheworkout.Idon’tcarewhattimeyougetitdone…justGETITDONE!“OffDays”AsyouwillnoticeontheworkoutcalendaryouhavemainworkoutsthatyouwillbeperformingMonday,WednesdayandFridays.OnTuesday,ThursdayandSaturdays,wehaveassignedyoutoa20-minutewalk.Howevertoincreaseyourresults,wesuggestthatyouuse1ofyour12workoutsduringthistime(1-2sets).Weencourageyoutodomorethan1-2setsoftheworkoutsonTuesdays,ThursdaysandSaturdays,butattheveryminimumperform1setandtakea20-minuteorlongerwalk.OnSundaysyouwillsee“PlayDay,”inyourcalendar.ThisisYOURDAYTOPLAY!Thatmeansdosomethingfun…takeahike,playwithyourkids,goswimmingorsurfing…JustDOsomethingthatmakesyouhappyandisactive!
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Stillhavequestions?Noproblem,shootthemovertome
[email protected]’sgetyoudialedin!
Timetogetstarted!
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ExerciseCalendarDAY1
DAY220
minutewalk
DAY3
DAY420
minutewalk
DAY5
DAY620
minutewalk
DAY7
Play
DAY8
DAY920
minutewalk
DAY10
DAY1120
minutewalk
DAY12
DAY1320
minutewalk
DAY14
Play
DAY15
DAY1620
minutewalk
DAY17
DAY1820
minutewalk
DAY19
DAY2020
minutewalk
DAY21
Play
DAY22
DAY2320
minutewalk
DAY24
DAY2520
minutewalk
DAY26
DAY2720
minutewalk
DAY28
Play
**Printthisoutandmarkdowntheworkoutsandhow
manysetsofeachyouperformed!**
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**ThisPDFguideisforyourconvenienceandreference.Allworkoutscanbefoundinfollowalongformaton
youroriginaldownloadpage**Warmup:Usethiswarm-upbeforeeveryworkout!Exercise Reps SetsGoodAms 10 1ArmCirclesForward 10(total) 1ArmCirclesBackwards
10(total) 1
JumpingJacks 10 1CrossToeTouch 10 1OpenPalmTwist 10(total) 1
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Stabilize• Performexerciseswith10-secondsrestbetweeneachexercise.
• Take1-minuterestafteryoucompletealloftheexercises• Repeat3-4times
Exercise Reps
CatStretch 10
Alternatingleg-liftHipPress 10
CoreReach 8
Bird-Dog 20(total)
10-SecondSquat 5
T-Squeeze 10
StationaryLunges 20(total)
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LowBurn:• Performexerciseswith10-secondsrestbetweeneachexercise.
• Take1-minuterestafteryoucompletealloftheexercises• Repeat3-4times
Exercise Reps
CrissCross 20(Total)
Pike 10
RDL 10
StickUps 12
Chairpose 4x10secondhold
LowarmJumpingJacks 10
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FastFit• Performexerciseswith10-secondsrestbetweeneachexercise.
• Take1-minuterestafteryoucompletealloftheexercises• Repeat3-4times
Exercise Reps
PrisonerSquats 10
Mt.Climbers 20(total)
LondonBridges 10
SupineTwist 16(total)
BentOverDeltSqueezes 20
FullBodyExtensions 10
FrogBurpee 5
PredatorJacks 10
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Lean&Toned• Performexerciseswith10-secondsrestbetweeneachexercise.
• Take1-minuterestafteryoucompletealloftheexercises• Repeat3-4times
Exercise Reps
Across-Wide 20(total)
PikeShoulderPress 12
PikeTuck 10
IronCross 10
SideStarTwist 20(total)
BurpeeGroiners 5
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TightBelly• Performexerciseswith10-secondsrestbetweeneachexercise.
• Take1-minuterestafteryoucompletealloftheexercises• Repeat3-4times
Exercise Reps
DeadBugs 20(total)
HipBridgeHold 10seconds
HeelDowns 10
HipBridgeHold 10seconds
Extensions 10
HipBridgeHold 10seconds
CrissCross 20(total)
HipBridgeHold 10seconds
SittingRussianTwists 20(total)
HipBridgeHold 10seconds
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FullBodyBurn• Performexerciseswith10-secondsrestbetweeneachexercise.
• Take1-minuterestafteryoucompletealloftheexercises• Repeat3-4times
Exercise Reps
StepForwards 20(total)
SingleLegHipPress 20
Kickback 20(total)
SlowSpeedPuhsups 5
Swimmers 20
CrabTouches 10
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FirmHold• Performexerciseswith10-secondsrestbetweeneachexercise.
• Take1-minuterestafteryoucompletealloftheexercises• Repeat3-4times
Exercise Reps
SingleLegRDL 12(Total)
OffsetPushups 10
SumoHold 15secondhold
LungeHold–Right/Left 15secondhold
ProneHitchhiker 15
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FlatTummyBurn• Performexerciseswith10-secondsrestbetweeneachexercise.
• Take1-minuterestafteryoucompletealloftheexercises• Repeat3-4times
Exercise Reps
DiamondExtension 10
CoreLiftExtension 10
Pilates100s 30count
PelvicTilt 10
PlankHipDip 20
PlankRolls 20
AbCincher 10
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AdvanceX• Performexerciseswith10-secondsrestbetweeneachexercise.
• Take1-minuterestafteryoucompletealloftheexercises• Repeat3-4times
Exercise Reps
JumpPlie 12
Push-upHipTouch 8
SpeedSkaters 10
WalkOuts 6
Groiners 15
DiamondPushup 5
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CoreX-Burn• Performexerciseswith10-secondsrestbetweeneachexercise.
• Take1-minuterestafteryoucompletealloftheexercises• Repeat3-4times
Exercise Reps
HamP1 10
HeelTouches 10
ForearmSideStar 10
PlankJacks 10
CrissCross 20
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FatMelter• Performexerciseswith10-secondsrestbetweeneachexercise.
• Take1-minuterestafteryoucompletealloftheexercises• Repeat3-4times
Exercise Reps
MountainClimbers 20
Burpee 10
PassThroughs 10
LungeHops 8(total)
DiveBombers 8(total)
LowLunges 12(total)
KickThrough 12(total)
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BurnBabyBurn• Performexerciseswith10-secondsrestbetweeneachexercise.
• Take1-minuterestafteryoucompletealloftheexercises• Repeat3-4times
Exercise Reps
PlankHipDip 20
JumpingJacks 10
CrabTouches 10
WalkOuts 10
ReversePushups 10
ForwardandBackHops 20