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Copyright 2015 by Jasmine Castro.
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Before starting the Burn & Build program, it


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("Client") have volunteered to participate in
a fitness program provided by me, Jasmine
Castro (Trainer), which may include, but
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and aerobic or cardiovascular exercise.
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ello, and thank you for taking interest in my workout program! I hope this has
motivated you a little bit more to start a new and effective routine. I introduce to
you my 6-week exercise program to a stronger and tighter you! I have been
developing this program for quite some time now, and using them on some of my clients I
have trained in the past and present. The results have been all too positive as my clients
have grown stronger and had noticeable results. I have also been following there plans
myself and am very satisfied with how my progress is going!
My program consists of a mix between high intensity interval training (HIIT) and weight
training/resistance training, which are both proven methods of quickly and effectively
burning fat while also building muscle! Think of it this way, instead of just using pure
cardio to lose weight and look "skinny", you're mixing up muscle building, high intensity
moves in quick progression with minimal bouts of rest to improve your athleticism and
build a strong body in a quicker amount of time. Not to mention the numerous health and
cardiovascular benefits that amounts from a solid exercise program with weight lifting and
cardio!
Here're a few things before you start:

Make sure you drink LOTS of water throughout these six weeks.
Try to stay as consistent as you can! All these workouts are 50 min or less, everyone
has some time!
Take pictures throughout your process and document frequently. Be proud of your
progress!
If you don't know a move or stretch, a simple Google image search will help! Or, you
could just ask me, I'm here for you!
Take it easy at first. Don't be ashamed to start light, but try your hardest every time.
Everybody starts somewhere!
Don't overlook the warm-up and cool down. Stretching is so important!
Don't give up! You probably won't notice much besides being sore the first week. It's
okay, this is why programs typically are sold in 4-12 weeks packages. You will notice
at the end if you keep up with it!

What You Need


1. 3 sets of dumbbells/weight system (can be water bottles, kettlebells, milk jugs, 3
types of light-heavy objects)
2. Water bottle for hydration
3. Positive attitude (attitude and mindset is everything)
4. Music (for motivation and keeping pace)
5. Documentation/Pictures (to track progress and results)

How to Use My Guides

This is the name of the


move you will perform.
Google image search if
you're not sure what
move it is.

Tempo is how fast to


perform move. Count by
saying "one tempo, two
tempo, three tempo...)

These are general


tips to remember
when performing
moves.

You will perform


exercises
vertically. One
set of each
move at a
time.

You may see reps listed as


"x/y". This means for your first
set do "x" amount of reps.
Then for your second set do
"y" amount of reps. if it says
"x-y", This means do "x" to "y"
amount of reps.

Weight refers to how many


pounds you marked as
your light, med, and heavy
weights. you may see it say
"x/y" this means for your
first set use "x" weight, then
use "y" weight for second
set.

Here are some terms to know:

Soft knees - This means keeping your knees slightly bent and not locking them
straight in.

Tempo - Think of it as the "beat" to how fast or slow you are performing your move.
o x//y//z

"x" is the amount of tempos to hold as you are performing the down or
concentric movement on an exercise. (ex. Going down into a squat)

"y" is the amount of tempos to hold as you are in the down or set, or
isometric position of a move. (ex. Setting up in the squat, being in the sitting
position of a squat)

"z" is the amount of tempos to hold as you are going up on an exercise or the
eccentric move. (ex. Pushing up to beginning position of squat)

Reps - how many times to perform an exercise move.

Sets - how many times to perform reps of an exercise move.

Talking pace - jogging/running at a pace where carrying a conversation is easy to


do. Not breathing too fast, but not too slow.

Static stretches - stretches that involve holding the position for a set amount of
time. (ex. Quad stretch, toe grab, butterfly)

Determining your weights: go to a gym or somewhere with a variety of weights


and perform 5 reps of different weights (ex. 5,10,15lbs) until you reach a weight
where you feel like you can barely complete 3 reps. This is your max weight and your
goal to beat. Record as follows:

Light weight (last weight you can easily perform 15 reps of):
Medium weight (last weight you can easily perform 10 reps of):
Heavy weight (second to last weight you can easily perform 5 reps of):
Max weight: ___

Do each stretch for 2-3 sets, 3 if you feel really sore.


Google image of any move if you still feel confused.

1. Windmills: Stretch arms out straight and wide at 90 from your hips. Rotate
clockwise in semi-wide circles for 10-15 seconds. Stop arms for about 3 seconds,
then rotate counter-clockwise for 10-15 seconds.
2. Hand to Wall stretch: Stretch out one arm to 90 and grab the edge of a wall or
door opening. Keep legs together and rotate until you feel stretch along shoulders
and neck. Hold for 10 seconds, and then switch hands, rotate, hold for 10 seconds.
3. Bicep/Tricep extension: Hold hands together crossing fingers. Rotate hand
outward and stretch towards the floor keeping shoulders rounded. Hold for 10
seconds then relax hands and shoulders. Repeat bringing hands behind your body
for second set. Lastly, repeat bringing hands up and in front of your body with
palms turned towards the sky.
4. Inchworms: Start standing in a straight up position. Lower down to touch your
toes keeping back straight, until your hands reach the floor so that you are in a
downward dog position. Crawl out keeping feet intact until you reach a push-up
position. Hold position for 2 seconds then crawl back upwards pushing yourself
with your hands to a straight back up position.
5. Overhead Tricep and
Shoulder
Stretch:
Raise one arm straight
up, grab elbow with
opposite arm letting
forearm hang down and
stretch towards opposite
side to the ground until
you can feel stretch in
shoulder blades and
triceps. Hold for 10
seconds and switch
arms.

Do each stretch for two sets.


You may hold for additional seconds if you're feeling really sore.
Make sure not to hold long enough to strain.

1. Hip Flexor Stretch: Start on knees, extending one leg forward so that you are in a
lunge position. Lean forward until you can feel stretch inside your quads and
hamstring. Hold for 10-15 seconds then switch legs. Make sure your toe is pointed
downward to alleviate pressure from back knee keeping both legs at 90.
2. Butterfly Stretch: Bring feet together so that your knees are outward and feet
pushing against each other. Hold knees down towards floor until you can feel stretch
inside hamstrings and groin. Hold for 10-15 seconds.
3. Toe Touch: Stand straight up, then reach down to touch your toes keeping your
back straight as far down as you can go without straining. Inhale a deep breath, and
then at the exhale, reach down a tiny bit further. Hold stretch for 10 seconds.
4. Knee Crossover Stretch: Cross one leg over the other keeping feet touching.
Reach down towards toes keeping back straight. Hold for 10 seconds then switch leg
over and repeat.
5. Knee to Chest: Lay on back flat on floor. Keeping opposite leg straight, bring knee
to chest. You can bend knee of opposite leg if lower back feels any pain. Hold for 15
seconds then switch leg.
6. Spinal Twists: Lay on back flat on floor holding arms straight out at 90. Bending
one knee, slowly rotate it towards opposite side until knees touches floor or gets as
close to it as you can. Look up towards ceiling and hold position for 15-30 seconds.
Slowly rotate switching legs.
7. Calf Stretch: Position one foot on heel with toe pressing towards wall. Lean
forward towards wall putting enough pressure to feel stretch. Hold for 20 seconds
then switch legs.

I hope you're ready to work! Give it your all and stay on track to
get what you truly want and deserve. Remember, you're only
devoting less than an hour a day for 5 days, NO EXCUSES!

You can do this workout on any 5 days and have 2 rest days. MAKE SURE YOU REST ON
YOUR REST DAYS.
Just follow order of workouts!

Week One

Week Two

Start light and do modified versions of


moves. Build your base. Take a picture!

Pick up those mediums a little more!


Trust in your abilities and last a little
longer on those planks! Day B workouts
are tougher.

Total Body Stabilization


Arm Day "A"
Ab Stabilization + Cardio
Lower Body Day "A"
Flexibility + Balance + Cardio

Total Body Stabilization


Lower Body Day "B"
Ab Stabilization + Cardio
Arm Day "B"
Flexibility + Balance +
Stabilization

Ab

Week Three
Time to up the intensity! You've
worked your butt off to get to this
point, don't give up when you're
halfway done! Use heavys in place of
mediums for most, if not all
exercises. Take picture at the end!
Ab Stabilization + Flexibility +
Balance
Arm Day "A"
Lower Body Day "B"
Cardio + Flexibility + Balance
Total Body Stabilization
6

STOP! You've reached your halfway mark! Congratulations and great job! You feel stronger
and healthier, the best motivation to keep going. Take a picture, then email me telling what
you liked best and worst so far and how you feel. I'll then be able to customize your
workouts a little bit for your final half! DON'T GIVE UP YOU'RE ALMOST THERE! For the
second half, repeat the schedule but move up ON ALL WEIGHTS. Have fun!

Breakfast:
1. 1-2 grapefruits
2. Eggs/egg whites
3. Whole grain cereal with low fat
milk (1-2%)
4. Oatmeal with fruit
5. Oranges
6. Yogurt with granola
7. Bananas
8. Whole wheat bagels with low fat
cream cheese

Lunch/dinner:

Snacks/substitutions
1. Baked chips
2. Avocado instead of butter and
mayo (literally for everything, as
a spread or
3. in baking)
4. Fruit instead of candy or desserts
5. Dried fruit
6. Peanuts,
pecans,
almonds,
cashews, any kind of nuts
7. Protein/granola bars
8. Whole grain crackers with cheese
9. Oatmeal cookies
10. Grapefruit is the perfect fat
burner.

Main course

1. Grilled white meat chicken


breast
2. Baked/seared salmon
3. 98% lean ground meat
4. Lean pork chops
5. Tuna (in water, not oil)
6. Grilled shrimp
7. Lean turkey breast

Sides

1.
2.
3.
4.

Whole grain brown rice


Steamed vegetables/broccoli
Salad with avocados
Whole grain noodles (lo mein,
Angel hair, etc.)
5. Lentils/black beans
6. Cooked spinach
7. Baked potato with low fat sour
cream and onions
8. Steamed potatoes
9. Whole wheat bread
10. Quinoa

Exercise
CIRCUIT 1

Sets

Reps

Tempo

Weight

Tips

seated bicep curl


seated hammer curls
seated triceps curl
seated scaption raise
seated chest press

10

2//1//2

light

keep elbows tucked in by ribs

10

2//1//2

light

keep elbows tucked in by ribs

10

2//1//2

light

keep back straight

10

1//1//2

light

keep back straight

10

3//1//2

light

arms at 90

REST - 1:00-1:30
CIRCUIT 2
crunches

20

bridge-ups

10

cobra
Russian twists

10

plank

20
3045sec

careful not to just lift


head/overextend neck

squeeze in glutes when lifting


hips
squeeze glutes when lifting
chest
light

try to keep back straight


table position, back straight,
hips in line

REST - 1:00-1:30
WARM-UP
jog in place/run
Stretch Guide:Upper
Body
static stretches

10-15
min

talking pace working up to 60-70%


intensity

do warm-up portion

hold each stretch for 15-30 sec

COOL-DOWN
jog in place/light run
Stretch Guide:Upper
Body

1
1

5-10
min

talking pace
do cool-down portion

Exercise
CIRCUIT 1
alternating bicep curls
alternating hammer
curls
dumbbell rows
alternating lateral raise

Sets

Reps

Tempo

Weight

Tips

20

1//0//1

med-light

elbows pinched at sides

20

1//0//1

med-light

elbows pinched at sides

20

2//1//1

med-light

elbows in

10

1//0//1

med-light

straight arm, lift to 90

REST - 1:00-1:30
CIRCUIT 2
crunchy frogs
hip-ups
bicycle

10

back straight, bring knees in

10

lift slow and in control

40

flutter kicks

plank

30
:30 1min

back straight
support on elbows and
forearm
table position, support on
elbows

REST - 1:00-1:30
CIRCUIT 3
triangle push-up

1//0//1

standard push-up

1//0//1

wide-grip push up

1//0//1

elbows in, modified on


knees
elbows in, modified on
knees
elbows in, modified on
knees

REST - 1:00-1:30
WARM-UP
jog in place/run
Upper Body Stretch
Guide

static stretches

COOL-DOWN
Upper Body Stretch
Guide
jog in place/run

1015min

talking pace

5min

any other stretches you


know

5-10min

light run

1
1

10

Exercise
CIRCUIT 1

Sets

Reps

Temp
o

weighted squats

10

3//1//3

light

weighted lunges
weighted calf raises

10

2//2//2

light

soft knees, feet hipwide, balance on


heels
forward leg bent at 90, push back up
on heel

10

1//0//1

light

spread out toes for better balance

kettlebell squats

10

1//1//1

light

soft knees, back straight, balance on


heels

Weight

Tips

REST - 1:00-1:30
CIRCUIT 2
heel tap in-n-outs
superman

:30

aquaman
Russian twists
scissors

:15
30 ech.
side

40

40

plank

:30 - :45

toes pointed towards you

light

20 on each side
20 on each side
back straight, hips leveled, on
elbows

REST - 1:00-1:30
WARM-UP
Leg Day Stretch
Guide

jog in place/run

Sun Salutations

COOL-DOWN
Leg Day Stretch
Guide

light jog/light run

Sun Salutations

10-15
min
hold each pose for 2 deep
breathes

5-10
min
hold each pose for 2 deep
breathes

11

Exercise
CIRCUIT 1

Sets

Reps

Tempo

Weight

pulsating squats

10

1//0//1

pulsating lunges
donkey kicks
fire hydrants

10

1//0//1

10

leg stays at 90, table position

10

leg stays at 90, table position

nonelight
nonelight

Tips
push up on heels, glutes/hips out for
balance

forward leg at 90, push up on


heel

REST - 1:00-1:30
CIRCUIT 2
squeeze glutes when raising
chest

cobra

10

leg raises

15

flutter kicks

20

bridge-ups

10

push up on heels

30

15 each side, knees bent or


straight leg

windshield wipers

keep feet 6 in above ground, don't


touch floor
keep feet 6 in above ground, don't
touch floor

REST - 1:00-1:30
CIRCUIT 3
adductor squat
sumo squat
prisoner squat
single-leg calf raises

10

1//0//1

keep knees together

10

1//0//1

feet turned out, chest out

10

1//0//1

squat into sitting chair position

15

1//0//1

light

use wall for balance

REST - 1:00-1:30
WARM-UP
Lower Body Stretch
Guide

jog in place/run

Sun Salutations

hold each pose for 2 deep


breaths

Lower Body Stretch


Guide

hold each move for 30 sec

light jog/light run

Sun Salutations

10-15
min

COOL-DOWN

10 min
hold each pose for 2 deep
breaths

12

Exercise
CIRCUIT 1
pulsating superman
aquaman
cobra
bridge-ups
heel tap in-n-outs
plank

Sets

Reps

Tempo Weight

Tips

10

raise up 1 inch

10

raise up 1 inch

10

squeeze glutes when raising chest

10

bring hips straight up

10

bring heel as close to glutes as can

:25 sec

support on elbows

REST - 1:00-1:30
CIRCUIT 2
bicycles
reverse crunches
Spiderman crunch
flutter kicks
Russian twists
crunchy frogs

30

10

10

bring knees close to elbows

20

keep feet 3 in above ground

10

10

back straight, bring knees in

med

back straight
back straight, bring knees in

REST - 1:00-1:30
WARM-UP
jog in place/run
static stretches
burpees
COOL-DOWN
jog in place/run
static stretches
Sun Salutations

5-10min

faster than talking pace

5 min

stretch everywhere you know

10

if can't jump, one leg back at a time

5-10min

talking pace, light jog

5 min

hold each move for 2 deep breaths

13

Exercise
CIRCUIT 1
seated bicep curl
seated tricep curl
alternating hammer
curl
squat-to-overhead
press

Sets

Reps

Tempo

Weight

Tips

2//1//2

light-med

keep elbows at ribs

2//1//2

light-med

back straight, chest out

1//1//1

light-med

keep elbows at ribs

2//1//2

light-med

be slow and in control, legs at


90 in squat

REST - 1:00-1:30
CIRCUIT 2
rocket launch
weighted squats
pulsating lunges
calf raises
kettlebell squats

1//0//1

1//2//1

light-med

squat legs to 90, hips length

1//0//1

light-med

forward leg at 90

1//0//1

light-med

lift heels up

1//0//1

light-med

soft knees, back straight

jump light on toes, reach high

REST - 1:00-1:30
CIRCUIT 3
crunches
bridge-ups
flutter kicks

10

10

20

Russian twists

20

cobra

plank

10
:30
sec

back straight
keep feet 3 inch above ground
light

keep back straight, heels on


ground

squeeze glutes when raising


chest
support on elbows

REST - 1:00-1:30
WARM-UP
jog/run in place
Stretch Guide: Upper
Body
Stretch Guide: Lower
Body

510min

faster than talking pace

Do first three moves

Do first three moves

5-10
min

COOL-DOWN
light jog
Sun Salutations

talking pace
hold each move for 2 deep breaths

14

Exercise
Sets
CIRCUIT 1
jog/run in place
2
jumping jacks
2
mountain climbers
2
high knees
2
burpees
2
jog/run in place
2

Time

Tempo

Weight

Tips

1:00

slow-med

slowly pick up pace

:30

slow-med

jump on toes softly

1:00

med

drive knees in

:30

med

try to bring knees above hips

1:00

slow-med

if can't jump, one leg at a time

1:00

med

not too slow, not too fast

REST - 1:00-1:30
CIRCUIT 2
standard push-up
squat thrust
slow high knees
body squat
jog/run in place
bicycles

:30

slow

as many as you can, tuck elbows in

1:00

slow-med

if can't jump, one leg at a time

1:00

slow

bring knees above hips

1:00

med

in sitting chair position

1:00

med-high

pick up the pace

:30

high

as fast as you can!

REST - 1:00-1:30
WARM-UP
static stretches
Sun Salutations
COOL-DOWN
Sun Salutations

5-10 min

any stretches you know

hold each pose for one deep breath

hold each pose for one deep breath

15

Exercise
CIRCUIT 1
alternating quad
stretch
slow high knees

Sets

Time

Tempo

Weight

Tips

1:00

slow

grab above or at ankle, NOT


FOOT

1:00

slow

bring knees above hips

single-leg hop
reverse lunge to
balance

:15 each
side

slow-med

:30 each
side

slow

inchworm

1:00

slow

light hops, if can't hop just raise


spread out toes for better
balance
keep legs straight when going
down

REST - 1:00-1:30
CIRCUIT 2
adductor twists
adductor squat
bridge-ups
toe raises
clamshells

1:00

slow-med

look up at raised hand

1:00

slow-med

keep knees together

:30

slow

raise hips straight up

:30

slow

:30 each
side

slow

slow and in control


keep legs at 90, slow and in
control

REST - 1:00-1:30
CIRCUIT 3
hip flexor stretch

knee to chest

spinal twists
hamstring floor
stretch

piriformis stretch

hand to wall stretch

wall sit

:30 each
side
:30 each
side
:30 each
side
:15 each
side
:30 each
side
:10 each
side

slow
slow
slow

bring as close as you can


slowly turn into position, deep
breaths

slow

bring as close to chest as can

slow

slow
AS LONG AS YOU
CAN

keep arms at 90 respective to


hips
in sitting chair position, legs at
90HOLD IT

REST - 1:00-1:30
WARM-UP

COOL-DOWN

16

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