Day Fitness. Blueprint. Workout Guide. Wesley Virgin IV Master Virtual Trainer Master Motivator Life Expert Certified Personal Trainer
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1 Day Fitness Blueprint Workout Guide Wesley Virgin IV Master Virtual Trainer Master Motivator Life Expert Certified Personal Trainer
2 Day Fitness I would like to be the first person to congratulate you. Below is your day by blueprint for the next 0 days. I recommend you completing the routines below first before using the online video bootcamp which is more advanced. For best results finish the 0 day- week by week workout plan below. After you successfully complete the 0 Day Bootcamp below, you can move on to the next 0 days which are online at WesleyVirgin.com. You will also notice that most of the days are exactly the same, there is a good reason for this... Most people fail workout programs because they do not MASTER a routine... The only reason my body is so lean, shredded and ripped... Is because I do the same routine for a very long time, until I can complete it with ease. THIS IS THE SECRET! So get ready to Master Each Routine every week to eventually Master Your Body! After you complete all weeks, me your before and after pic, along with your completed workout log, and I will or mail you a gift straight to your address. All you need to do is complete each week and I will or mail you a gift you will never forget... ;) I award my Superstars when they do well! page
3 Day Fitness Week Burst Training Week. Do each workout time for the first days... Advanced Superstars can do more... But only minutes per day during this week is required.. If you have joint or back issues, when you see run in place buy a jump rope from your local store. I grabbed both of these from amazon... One has a timer that is under bucks and the other is more high end but worth every penny... Travel to your store or just click on the rope of your choice to get it shipped... Click HERE Click HERE. There are different workouts in the minute routine, so push yourself to do them back without rest in between. As your body transition from workout to workout, your body burns and reduces inches much faster... KEEP MOTIVATED!! page
4 Day Fitness Week Burst Training Week. VERY IMPORTANT! Plan to go to bed 0 minutes earlier than your normal time, for exemple: If you lay down at 9 pm go to bed at 8:0pm. Do this every night for days consecutively. This is going to increase your metabolism and each day by adding a short 0 minutes of sleep, your body will start to renew itself on auto pilot... (for ex. Vibrant Skin, Stimulate hair growth, stronger nails and muscle growth). Notate your actual completion time (goal is minutes) after each Minute workout (You will be able to measure your progress from day to day). Post your meals online at WesleyVirgin.com and interact with other Superstars to stay motivated. Give love and you will most certainly receive it!. Rest on the day page
5 Day Fitness Week Cardio Week Click HERE Click HERE. Do each minute workout twice for days. You want to raise your heart rate according to your age(see chart below) to ensure your internal bodily functions are moving toxins out of your body and purifying your arteries.. Not required.. But if you are over, you should have a heart monitor when working out. I own the blue one that was very inexpensive that I found on Amazon. My Lady Superstars like the pink!. Remember use a jump rope if you are unable to run in place.. Do your best to perform both minute workouts back to back with only a 0- sec break. Do your routine in the morning or in the evening for best results (Your body needs to be on a consistent workout schedule to consistently lose the weight and create muscle) page
6 Day Fitness Week Cardio Week. Post an updated pic in the fat loss timeline at WesleyVirgin.com to track your body transformation. Post your meals online at WesleyVirgin.com and interact with other Superstars to stay motivated. Give love and you will most certainly receive it! 8. Rest on the th Day (Remember the super guy that started this ;)) page
7 Day Fitness Week Hell On AB Week. You will work on your abs for days straight!!. Do sets of the minute AB workouts every day. Pace yourself... It is not about speed... Form is important. Speed will come!. Post your meals online at WesleyVirgin.com and interact with other Superstars to stay motivated. Give love and you will most certainly receive it!. Rest on the Day (Remember the super guy that started this ;)) page
8 Day Fitness Week Minutes of Hell Week (Time To Shop for New Clothes). Each minute routine should be done times. Really move your body this week, keep a water bottle close by (I order my water from Amazon because it is cheaper and I can get more for my buck... Evamor here) Not Required... Any water is fine.. Keep up with the same sleep patterns because your body will take notice of the consistency... Which means you will consistently see the scale drop each week.. Post your meals online at WesleyVirgin.com and interact with other Superstars to stay motivated. Give love and you will most certainly receive it!. Rest on the th Day! (Remember the super guy that started this ;)) page 8
9 Day Fitness Burst Training Week Workout Guide and Log Do each routine Time per day page 9
10 Monday 8 Jumping Jacks (Jump Rope modified) Run In Place Secs (Jump Rope 8 Forward Lunges each leg Run In Place Secs (Jump Rope 8 Pushups Run In Place Secs (Jump Rope 8 Mountain Climbers Run In Place Secs (Jump Rope 8 Situps Run In Place Secs (Jump Rope 8 Squats Run In Place Secs (Jump Rope 8 Over Head Hand Clap Run In Place Secs (Jump Rope RELAX Actual Completion Time (In Minutes) Goal Time is Minutes page 0
11 Tuesday 8 Over Head Hand Clap Run In Place Secs (Jump Rope 8 Squats 8 Situps 8 Mountain Climbers 8 Pushups 8 Forward Lunges each leg 8 Jumping Jacks (Jump Rope modified) Actual Completion Time (In Minutes) Goal Time is Minutes page
12 Wednesday 8 Jumping Jacks (Jump Rope modified) Run In Place Secs (Jump Rope 8 Forward Lunges each leg Run In Place Secs (Jump Rope 8 Pushups Run In Place Secs (Jump Rope 8 Situps Run In Place Secs (Jump Rope 8 Mountain Climbers Run In Place Secs (Jump Rope 8 Squats Run In Place Secs (Jump Rope 8 Over Head Hand Clap Run In Place Secs (Jump Rope RELAX Actual Completion Time (In Minutes) Goal Time is Minutes page
13 Thursday 8 Over Head Hand Clap Run In Place Secs (Jump Rope 8 Squats 8 Situps 8 Mountain Climbers 8 Pushups 8 Forward Lunges each leg 8 Jumping Jacks (Jump Rope modified) Actual Completion Time (In Minutes) Goal Time is Minutes page
14 Friday 8 Jumping Jacks (Jump Rope modified) Run In Place Secs (Jump Rope 8 Pushups Run In Place Secs (Jump Rope 8 Situps Run In Place Secs (Jump Rope 8 Forward Lunges each leg Run In Place Secs (Jump Rope 8 Mountain Climbers Run In Place Secs (Jump Rope 8 Squats Run In Place Secs (Jump Rope 8 Over Head Hand Clap Run In Place Secs (Jump Rope RELAX Actual Completion Time (In Minutes) Goal Time is Minutes page
15 Saturday Jump Rope for minutes or Run in Place (Trust me... No More No Less) page
16 Week Cardio Week Workout Guide and Log Do each routine twice page
17 Monday 8 Ski Jumpers (Jump Rope modified) Run In Place Secs (Jump Rope 8 Backward Lunges each leg Run In Place Secs (Jump Rope 8 Wide Arm Pushups Run In Place Secs (Jump Rope 8 Mountain Climbers Run In Place Secs (Jump Rope 8 Situps with your legs cross, holding them at a degree angle Run In Place Secs (Jump Rope 8 Over Head Hand Clap with a Squat Run In Place Secs (Jump Rope 8 Squats while your hands are raised (as if the police told you to stickem up) Run In Place Secs (Jump Rope RELAX Actual Completion Time (In Minutes) Goal Time is Minutes page
18 Tuesday 8 Over Head Hand Clap with a Squat Run In Place Secs (Jump Rope 8 Squats while your hands are raised (as if the police told you to stickem up) Run In Place Secs (Jump Rope 8 Mountain Climbers Run In Place Secs (Jump Rope 8 Situps with your legs cross, holding them at a degree angle Run In Place Secs (Jump Rope 8 Backward Lunges each leg Run In Place Secs (Jump Rope 8 Wide Arm Pushups Run In Place Secs (Jump Rope 8 Ski Jumpers (Jump Rope modified) Run In Place Secs (Jump Rope RELAX Actual Completion Time (In Minutes) Goal Time is Minutes page 8
19 Wednesday 8 Over Head Hand Clap with a Squat Run In Place Secs (Jump Rope 8 Situps with your legs cross, holding them at a degree angle Run In Place Secs (Jump Rope 8 Mountain Climbers Run In Place Secs (Jump Rope 8 Backward Lunges each leg Run In Place Secs (Jump Rope 8 Wide Arm Pushups Run In Place Secs (Jump Rope 8 Squats while your hands are raised (as if the police told you to stickem up) Run In Place Secs (Jump Rope 8 Ski Jumpers (Jump Rope modified) RELAX Actual Completion Time (In Minutes) Goal Time is Minutes page 9
20 Thursday 8 Ski Jumpers (Jump Rope modified) Run In Place Secs (Jump Rope 8 Backward Lunges each leg Run In Place Secs (Jump Rope 8 Wide Arm Pushups Run In Place Secs (Jump Rope 8 Mountain Climbers Run In Place Secs (Jump Rope 8 Situps with your legs cross, holding them at a degree angle Run In Place Secs (Jump Rope 8 Squats while your hands are raised (as if the police told you to stickem up) Run In Place Secs (Jump Rope 8 Over Head Hand Clap with a Squat Run In Place Secs (Jump Rope RELAX Actual Completion Time (In Minutes) Goal Time is Minutes page 0
21 Friday 8 Over Head Hand Clap with a Squat Run In Place Secs (Jump Rope 8 Situps with your legs cross, holding them at a degree angle Run In Place Secs (Jump Rope 8 Mountain Climbers Run In Place Secs (Jump Rope 8 Backward Lunges each leg Run In Place Secs (Jump Rope 8 Wide Arm Pushups Run In Place Secs (Jump Rope 8 Ski Jumpers (Jump Rope modified) 8 Squats while your hands are raised (as if the police told you to stickem up) Run In Place Secs (Jump Rope Actual Completion Time (In Minutes) Goal Time is Minutes page
22 Saturday Jump Rope for minutes or Run in Place (Trust me.. No More No Less) page
23 Hell On Ab Week Workout Guide and Log Do Sets of the Entire Routine page
24 Monday 8 Crunches 8 Side Crunches 8 Regular Situps 8 Oblique Situps 8 Russian Twist 8 Leg Ups 8 Oblique Crunches Actual Completion Time (In Minutes) page
25 Tuesday 8 Leg Ups 8 Oblique Crunches 8 Russian Twist 8 Oblique Situps 8 Regular Situps 8 Side Crunches 8 Crunches Actual Completion Time (In Minutes) page
26 Wednesday 8 Crunches 8 Oblique Crunches 8 Regular Situps 8 Side Crunches 8 Russian Twist 8 Oblique Situps 8 Leg Ups Actual Completion Time (In Minutes) page
27 Friday 8 x Leg Ups 8 x Oblique Crunches 8 x Russian Twist 8 x Oblique Situps 8 x Regular Situps 8 x Side Crunches 8 x Crunches Actual Completion Time (In Minutes) page
28 Thursday 8 Crunches 8 Oblique Crunches 8 Regular Situps 8 Side Crunches 8 Russian Twist 8 Oblique Situps 8 Leg Ups Actual Completion Time (In Minutes) page 8
29 Saturday 8 Oblique Crunches Run In Place for Secs or 8 Jump Ropes 8 Crunches Run In Place for Secs or 8 Jump Ropes 8 Side Crunches Run In Place for Secs or 8 Jump Ropes 8 Regular Situps Run In Place for Secs or 8 Jump Ropes 8 Oblique Situps Run In Place for Secs or 8 Jump Ropes 8 Russian Twist Run In Place for Secs or 8 Jump Ropes 8 Leg Ups Actual Completion Time (In Minutes) page 9
30 Minutes Of Hell Week Workout Guide and Log Do Each Routine Times page 0
31 Monday 0 Jumping Jacks 8 secs Squats 8 secs Russian Twist 8 secs Ski Jumpers 8 secs Reverse Lunges 8 secs Jumping Jacks 8 secs 8 Sky Jumpers 8 secs Crunches with legs in the air 8 secs 9 Leg Ups 8 secs Close Hand Pushups 8 secs 0 Wide arm Pushups 8 secs Over head hand clap 8 secs Side Crunches 8 secs Mountain Climbers 8 secs Actual Completion Time (In Minutes) Oblique Situps 8 secs page
32 Tuesday Oblique Situps 8 secs Russian Twist 8 secs Mountain Climbers 8 secs Wide arm Pushups 8 secs Crunches with legs in the air 8 secs Side Crunches 8 secs Close Hand Pushups 8 secs 8 Leg Ups 8 secs Sky Jumpers 8 secs Over head hand clap 8 secs 9 Reverse Lunges 8 secs Ski Jumpers 8 secs Jumping Jacks 8 secs 0 Squats 8 secs Actual Completion Time (In Minutes) Jumping Jacks 8 secs page
33 Wednesday Squats 8 secs Jumping Jacks 8 secs Jumping Jacks 8 secs Reverse Lunges 8 secs Ski Jumpers 8 secs 8 Over head hand clap 8 secs Sky Jumpers 8 secs Crunches with legs in the air 8 secs 9 Leg Ups 8 secs Close Hand Pushups 8 secs 0 Wide arm Pushups 8 secs Side Crunches 8 secs Russian Twist 8 secs Oblique Situps 8 secs Mountain Climbers 8 secs Actual Completion Time (In Minutes) page
34 Thursday Oblique Situps 8 secs Russian Twist 8 secs Wide arm Pushups 8 secs Mountain Climbers 8 secs Crunches with legs in the air 8 secs Side Crunches 8 secs Close Hand Pushups 8 secs 8 Sky Jumpers 8 secs Over head hand clap 8 secs 9 Leg Ups 8 secs Ski Jumpers 8 secs 0 Reverse Lunges 8 secs Jumping Jacks 8 secs Jumping Jacks 8 secs Squats 8 secs Actual Completion Time (In Minutes) page
35 Friday Mountain Climbers 8 secs Jumping Jacks 8 secs Squats 8 secs Ski Jumpers 8 secs Sky Jumpers 8 secs Reverse Lunges 8 secs Crunches with legs in the air 8 secs Leg Ups 8 secs Actual Completion Time (In Minutes) page
36 Friday 8 Close Hand Pushups 8 secs Jumping Jacks 8 secs 9 Wide arm Pushups 8 secs Over head hand clap 8 secs 0 Side Crunches 8 secs Russian Twist 8 secs Oblique Situps 8 secs Actual Completion Time (In Minutes) page
37 Saturday Jump Rope for minutes - Do This times page
38 Day Fitness page 8
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