Ultimate Beginners

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2 Program Guide PROGRAM GOALS This program will give women the opportunity to do short but effecnve exercise rounnes on a daily basis at the comfort of their own home with the use of limited exercise equipment that is readily available to all. The goal is to monvate women to start moving and tone their bodies, especially those who are completely new to exercise and don t know where to start. This program is suitable for women of all ages who are facing problems with being overweight or too skinny. We have tesnmonials of women who managed to lose 12 kilos, while others have succeeded in puxng on a few extra kilos due to their commitment to the program. You now have a great opportunity to see the body changes you ve always wanted. However the main goal of this program is to enable you to know and understand your body and muscles so sports can be a major part of your new lifestyle. PROGRAM INFORMATION The program duranon is 12 weeks, where workouts will be done from Sunday to Thursday. Friday & Saturday will be dedicated for warming up and cooling down exercises to get all the benefits of stretching It is advisable to before starnng the daily workout rounne & cool down upon finishing throughout the duranon of the program. However, the mennoned will become very important to do starnng week 5 where the workouts become harder. GYMNADZ YOUTUBE CHANNEL The youtube channel contains 60 workout videos & 2 & 2 cool down rounnes. We will follow 5 workout videos each week. A daily workout rounne has 2 main exercises where each will be done for 45 seconds followed by 15 second rest. (The total duranon of the video is 2 minutes) When you finish the 2 exercises, you will do rope skipping. The above will be repeated two more Nmes making the daily workout: 3 rounds of 2 main exercises where each round is ended by rope skipping ROPE SKIPPING The number of rope skips will vary depending on the week. E.g. 1 = 10 skips, week 2 =20 skips, week 3 = 30 skips week 12 = 120 skips The duranon of a daily rounne will start at 7 minutes and will gradually increase in line with the increased number of rope skips There are dedicated posts for rope skipping alternanves on Gymandz Instagram & Facebook accounts. You can begin there then gradually introduce skipping when you feel stronger and more capable REQUIRED EXERCISE EQUIPMENT 1x Exercise Mat 1x Skipping Rope 2x Dumbbell (1 kg) 2x Dumbbell (2 kg) 1x Balance/Medicine Ball 1x Weight Ball (4 kg) 1x KeClebell (8 kg) Resistance Band There are dedicated posts on Gymandz Instagram & Facebook that have more informanon & images of the required equipment. You can find alternanves for some of the equipment in your own home. However some do not have alternanves and must be purchased from your nearest health/ sports retailer

3 Program Guide SORE MUSCLES AFTER THE WORKOUTS You may find the workout rounnes difficult at the beginning and may feel muscle soreness especially if you are not used to exercising. Do not be afraid or stop as long as the soreness is only in your muscles and not in your joints or ligaments. Listen to my instrucnons carefully & pay close acennon to your form while exercising and try to perfect it as much as you can. Remedies to relief muscle soreness: Ginger Tea 2 3 Liters of water Magnesium supplements Hot shower Massage Walking Soreness will go away with Nme because your muscles will be stronger and more acnve. You will become more confident as your body gets used to exercising and you will feel more encouraged to exercise to feel good. ADDITIONAL WORKOUT ROUTINES Afer 1 month of following the Beginners program, you may introduce addinonal exercises to your daily rounne for Arms, Abs & legs. You can find these on Gymandz accounts on Instagram & Facebook IF YOU ARE PREGNANT OR JUST DELIVERED RECENTLY The program is not suitable for pregnant women due to the frequent jumping. You can start doing the program 2 to 3 months afer the delivery as long as your consult with your doctor and he/she approves it. It is very important to get your doctor s permission before starnng especially if you had a caesarian delivery. IF YOU HAVE ANY MEDICAL CONDITIONS For women who would like to start exercising but have any medical condinons. Please consult with your doctor before you start. EXERCISING WHILE ON YOUR PERIOD You can connnue exercising while you are on your period. You may find Magnesium supplements helpful in easing period pains. MEDCIAL TESTS BEFORE YOU START THE BEGINNERS PROGRAM You are advised to do a blood test before starnng the program in order to check for any deficiencies or problems. Having an internal balance will enable you to get the maximum results from exercise. The recommended tests are: HbA1c Vitamin D C-reacNve protein Thyroid -T3 and T4 Triglycerides,LDL and HDL Estradiol, Iron and ferrinn level B12-,magnesium and zinc Liver FuncNon test If you do the blood test and have any problems, please consult with your doctor in order to get the appropriate medicanon or solunon before exercising.

4 Program Guide DIET & NUTRITION I will provide you with dietary habits to gradually introduce into your lives in replacement of exisnng bad ones. At the end of week 12, you will nonce progressive results without a feeling of deprivanon At the end of the program, you will be ready to do various exercise workouts that are designed to target certain problemanc areas or help you achieve your own personal goals. BODY MEASUREMENTS In order to track the improvements in your body, you need weight & hip measurements on a weekly basis. This must be done every Saturday morning upon waking up in addinon to a front & side pictures in the same clothes so you can clearly see the difference. IF YOU HAVE OTHER QUESTIONS Finally, if you have other quesnons, you can join the conversanon on Gymandz Instagram account. You will get help and answers to your quesnons from myself or other ladies who have completed the program. Good Luck and start this Sunday!! YOUR EXERCISE PARTNER Try to find an exercise partner/ group or community when you start the program so you get the necessary support to stay monvated. You can find posts on Gymandz Instagram & Facebook especially designed for those who are looking for partners as they will help you create a group and start together WHAT RESULTS SHOULD YOU EXPECT Expect a leaner & toned body, more flexibility, weight loss for those who had it as a goal and more toning for those who are already slim as long as you commit to the program and the new dietary habits. Let s not forget that your mood and overall health will improve as you will be very proud of yourself & sansfied with your achievement.

5 Workout Planner Done Workout.workout Number No Day Done Workout.workout Number No Day Done Workout Number Day 41 Sunday 21 Sunday 1 Sunday 42 Monday 22 Monday 2 Monday 43 Tuesday 44 wednesday 45 Thursday 9 23 Tuesday 24 wednesday 25 Thursday Warm Up1&Cool Down1 Warm Up2&Cool Down2 Friday Saturday 5 3 Tuesday 4 wednesday 5 Thursday 1 46 Sunday 26 Sunday 6 Sunday 47 Monday 27 Monday 7 Monday 48 Tuesday 49 wednesday 50 Thursday Tuesday 29 wednesday 30 Thursday Warm Up1&Cool Down1 Warm Up2&Cool Down2 Friday Saturday 6 8 Tuesday 9 wednesday 10 Thursday 2 51 Sunday 31 Sunday 11 Sunday 52 Monday 32 Monday 12 Monday 53 Tuesday 54 wednesday 55 Thursday Tuesday 34 wednesday 35 Thursday 7 13 Tuesday 14 wednesday 15 Thursday 3 56 Sunday 36 Sunday 16 Sunday 57 Monday 37 Monday 17 Monday 58 Tuesday 59 wednesday 60 Thursday Tuesday 39 wednesday 40 Thursday 8 18 Tuesday 19 wednesday 20 Thursday 4

6 Food Planner Out of 10, how much did you commit?! DIETARY HABITS TO INTRODUCE 1 Drink ½ Liter of water upon waking up Avoid eating right before bedtime Drink at least 1 Cup of GreenTea daily Stop or reduce your intake of white sugar Eat raw nuts as a snack Stop canned juices Replace salt with lemon or Apple Cider Vinegar on food Replace potato chips with popcorn Replace chocolate with Dark chocolate (70%) cocoa Replace Fried foods with steamed or grilled foods Replace white rice with brown rice Eat Oats or Wheat Bran instead of sugar added cereals such as Corn Flakes Replace Potatoes with Sweet potatoes Cook at home instead of eating out

7 Measurements Take your measurements as soon as you wake up on saturday االسبوع قياس الوزن قياس الخصر صوره اماميه صوره جانبيه side photo front photo waist weight week side photo front photo waist weight week initial