Day 1 Legs, Abs & Bum Exercise Reps 4 Rounds, 2min rest between rounds.

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1 Workout Guide

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3 Exercise Day 1 Legs, Abs & Bum Reps Squat 15 Backwards Lunge/Forward Kick 10 Each Leg Step Ups 20 Sit Ups 20 Reverse Crunches 15 Bicycle Crunch 15 Donkey Kicks 15 each leg Glute Bridge 15 4 Rounds, 2min rest between rounds.

4 Day 2 H.I.I.T (High Intensity Intervals Training) Perform each exercise for 30secs followed directly by 30seconds rest, then move onto next exercise. Exercise Star Jumps High Knee s Jump Squats Shadow Boxing Push Ups Bicycle Crunch 4 Rounds, 2min rest between rounds

5 Day 3 Total Body Exercise Reps Push Ups 10 Tricep Dips 15 Wall Push Ups 20 Spider Crawl 10 Each Leg Mountain Climber 20 Squat Hold 30sec Lying Superman Plank 15 each arm/leg Burpee 5 4 Rounds, 2min rest between rounds

6 Day 4 Legs & Cardio Exercise Reps Prisoner Squats 15 Step Ups 15 Bum Kicks 20 Squat/Knee Up 20 Jump Squat 15 Donkey Kick Backs 20 Mountain Climbers 20 4 Rounds, 2min rest between rounds

7 Day 5 H.I.I.T (High Intensity Intervals Training) Perform each exercise for 30secs followed directly by 30seconds rest, then move onto next exercise. Exercise Star Jumps High Knee s Jump Squats Shadow Boxing Push Ups Bicycle Crunch 4 Rounds, 2min rest between rounds

8 Welcome to your workout plan. Now, there is good reason why I have you performing the exercises, reps and sets I have prescribed you. This is ensuring you get not just to your goal weight but also the best fitness level possible in the quickest time. As the program progresses so will the workouts. One of the most important aspects of exercise is what is called continual progression. This term explains that you must be continually making the workouts harder for you to consistently see results. Your body has no need to get fitter or lose weight so you must force it to and a big part of that is with exercise. It s like if you went out and ran 1 kilometer, the first time you did it you would most likely find it challenging, wouldn t you? But if you did this everyday then it won t be too long until you find this comfortable. I will program your workouts with this in mind to ensure that as you continually improve your fitness levels the workouts will progressively get harder so you are always seeing results. I also want to ensure that you know that you do have to push yourself to see results. When you are working out I want you to really give it everything you have. What s that saying? You only get out what you put in! Common Workout Terms Reps A rep is short for repetition. Repetitions define the number of times to perform an exercise. For example, you do 12 squats, and then stop. The 12 squats you perform are considered 12 repetitions. If you curl the dumbbell 15 times, then you have completed 15 repetitions of biceps curls. Some trainers will test your fitness level by giving you a certain amount of time, say 60 seconds, to see how many repetitions you can perform within that allotted time frame. Sets Sets refer to how many times you will repeat that exercise for the set number of repetitions. For example, you do 12 squats and rest. Then you do another 12 squats, rest, and then another 12. You have now completed three sets of 12 reps. If you do three sets of 15 reps of biceps curls, you will perform 15 repetitions, rest, 15 repetitions, rest, and finish with 15 repetitions. Sometimes the word reps are left out, and trainers will just tell you to complete three sets of 15. Rest Period (RP) How long you are resting between a set or between exercises. Intensity The term intensity refers to how hard you're working during you're workout. Intensity is one of the most important components of your workout program. When you workout at a sufficient intensity, your body grows stronger and you'll see changes in your weight, body fat percentage, endurance and strength. It is important that you push your self as hard as you can with each of your workouts.

9 Incase you are unsure of how to perform one of the exercise I have prescribed you. Below you will find a list of all of the exercises a video link for their correct technique. Back Lunge with Front Kick Bicycle Crunch Bum Kicks Burpee Crunches Donkey Kicks Flutter Kicks Glute Bridge Half Burpee High Knee s Inch Worm Jack Knife Sit Ups Jump Squats Low Squat Hold Lunges Lying Leg Raise

10 Mountain Climbers Plank Push Up Reverse Crunch Side Lunge Single Leg Dead Lift Sit Up Spider Crawl Squats Star Jumps Superman Plank Sumo Squats Tricep Dip Wall Sit Wall Push

11 Using proper form (technique) when exercising is very important for these reasons. Prevents injuries One of the most important reasons for maintaining proper form is to prevent injuries. If you are lifting a lot of weight, your body is likely to become slightly misaligned, which can place your muscles, joints and tendons in awkward positions that could potentially cause strains or tears. It is best to ease up on the weight if it means you are better able to maintain proper form. Ensures you are targeting the correct muscle Since many weightlifting exercises are targeted toward specific muscle groups, a lack of good form can cause you to work out a completely different muscle or to strain the muscle you were targeting. Proper form, on the other hand, ensures optimal results in the correct muscle group. Helps maintain proper breathing Proper breathing is essential in resistance training exercises because it helps you generate more force and reduces the chance of heart problems or severe increases in blood pressure. When you use correct form, you will find it easier to move the air in and out of your lungs, which will also help you focus your attention on the task at hand. Enables you to lift more weight In order for you to lift the maximum possible weight, your muscles need to be in the ideal position to generate force. When you begin to move out of alignment, you place your muscles at unnatural angles, decreasing there functional capability. By maintain proper form, you will be able to lift a larger amount of weight, which will translate into more visible results in a shorter Before each work out you do, practice doing every exercise in a proper form. During your actual workout, stay in that form. It is the quality of the exercise that makes a huge difference in training. The main foundation of the proper form is your core (abs) and your back. Always keep your back straight and your abs engaged in any exercise that you do. Once you master your core and back, the rest of your body will follow.