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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!
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)
Static stretches - stretches that involve holding the position for a set amount of
time. (ex. Quad stretch, toe grab, butterfly)
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: ___
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.
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
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
Sides
1.
2.
3.
4.
Exercise
CIRCUIT 1
Sets
Reps
Tempo
Weight
Tips
10
2//1//2
light
10
2//1//2
light
10
2//1//2
light
10
1//1//2
light
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
REST - 1:00-1:30
WARM-UP
jog in place/run
Stretch Guide:Upper
Body
static stretches
10-15
min
do warm-up portion
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
20
1//0//1
med-light
20
2//1//1
med-light
elbows in
10
1//0//1
med-light
REST - 1:00-1:30
CIRCUIT 2
crunchy frogs
hip-ups
bicycle
10
10
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
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
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
10
1//0//1
light
kettlebell squats
10
1//1//1
light
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
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
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
10
nonelight
nonelight
Tips
push up on heels, glutes/hips out for
balance
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
windshield wipers
REST - 1:00-1:30
CIRCUIT 3
adductor squat
sumo squat
prisoner squat
single-leg calf raises
10
1//0//1
10
1//0//1
10
1//0//1
15
1//0//1
light
REST - 1:00-1:30
WARM-UP
Lower Body Stretch
Guide
jog in place/run
Sun Salutations
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
10
10
: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
20
10
10
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
5 min
10
5-10min
5 min
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
2//1//2
light-med
1//1//1
light-med
2//1//2
light-med
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
1//0//1
light-med
forward leg at 90
1//0//1
light-med
lift heels up
1//0//1
light-med
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
REST - 1:00-1:30
WARM-UP
jog/run in place
Stretch Guide: Upper
Body
Stretch Guide: Lower
Body
510min
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
:30
slow-med
1:00
med
drive knees in
:30
med
1:00
slow-med
1:00
med
REST - 1:00-1:30
CIRCUIT 2
standard push-up
squat thrust
slow high knees
body squat
jog/run in place
bicycles
:30
slow
1:00
slow-med
1:00
slow
1:00
med
1:00
med-high
:30
high
REST - 1:00-1:30
WARM-UP
static stretches
Sun Salutations
COOL-DOWN
Sun Salutations
5-10 min
15
Exercise
CIRCUIT 1
alternating quad
stretch
slow high knees
Sets
Time
Tempo
Weight
Tips
1:00
slow
1:00
slow
single-leg hop
reverse lunge to
balance
:15 each
side
slow-med
:30 each
side
slow
inchworm
1:00
slow
REST - 1:00-1:30
CIRCUIT 2
adductor twists
adductor squat
bridge-ups
toe raises
clamshells
1:00
slow-med
1:00
slow-med
:30
slow
:30
slow
:30 each
side
slow
REST - 1:00-1:30
CIRCUIT 3
hip flexor stretch
knee to chest
spinal twists
hamstring floor
stretch
piriformis stretch
wall sit
:30 each
side
:30 each
side
:30 each
side
:15 each
side
:30 each
side
:10 each
side
slow
slow
slow
slow
slow
slow
AS LONG AS YOU
CAN
REST - 1:00-1:30
WARM-UP
COOL-DOWN
16