this book is not proposed as a substitute for medical ... · flat tummy burn • perform exercises...

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Thisbookisnotproposedasasubstituteformedicalguidancefromadoctor.Thereadershouldregularlyconsultadoctorinallmattersrelatingtohisorherhealth,particularlywhenthereareanysymptomsthatmayrequirediagnosisormedial

attention.Copyright©2015SvelteLLCAllrightsreserved.Nopartofthispublicationmaybereproduced,distributed,ortransmittedinanyformorbyanymeans,includingphotocopying,recording,orotherelectronicormechanicalmethods,withoutthepriorwrittenpermissionofthepublisher,exceptinthecaseofbriefquotationsembodiedincriticalreviewsandcertainothernoncommercialusespermittedbycopyrightlaw.Forpermissionrequests,writetothepublisher,addressed“Attention:CopyrightCoordinator,”attheemailaddressbelow.SvelteLLCAllrightsreserved2015Malibu,Californiadrop2sizesclub@gmail.com

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WelcomeToYourDrop2SizesClub,Workout&ExerciseGuide!

Item PageWhatYouNeedForYourWorkouts 4Tipsandtricks 4-5ExerciseCalendar 7WorkoutRoutines 8-20

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Whatyouneedforyourworkouts:Thegreatestpartaboutphase1isthatyoudon’tneedANYequipmentJ.Theonlythingsyouneedare:

• Yourself• Amatortowel• Awatch(digitalorwithsecondhand)ortimer• Water

TipsandTricks:Thereare12followalongworkoutsthatcanbeusedduringthis30-dayperiod:Somebasics

• Eachofthe12workoutshasanywherefrom5-10exerciseseach.• Theseexercisesshouldbeperformedforthenotedamountofrepetitions,with10secondsrestbetweeneachexercise

• Performthenotedworkouts3-5timeswith1minuteofrestbetweeneachset.

Howto“downscale”eachworkout1. Increaseresttimebetweenbothexercisesandsets.

2. Decreasesets,NOTrepetitions!

Iwantyoutocompletetheworkoutbydoingtheprescribedrepetition,howeveryoucandecreasetheamountoftimesyourepeattheworkout.MytheorybehindthisisthatIwantyoutocompletetheentireworkoutforasenseofaccomplishment!Mindsetplayssuchahugeroleinyoursuccess…

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Howto“up”eachworkout1. Decreaseresttimebetweenbothexercisesandsets.

2. Addweightstoappropriateexercises

3. Stillnotgettingtheburnyouwant?Twothingsaremostlikelygoingonhere:Eitheryouarenotdoingtheexercisesright,oryouarea“phenom,”andinthatcase,let’schat;)asIamsureIcanthinksomethingupforyou!

WorkouttimesanddaysIamaHUGEfanofmorningworkouts,butIknowthatsomeofyoumaynotbeso“morningoriented.”TheMOSTimportantthingisthatyouactuallyDOtheworkout.Idon’tcarewhattimeyougetitdone…justGETITDONE!“OffDays”AsyouwillnoticeontheworkoutcalendaryouhavemainworkoutsthatyouwillbeperformingMonday,WednesdayandFridays.OnTuesday,ThursdayandSaturdays,wehaveassignedyoutoa20-minutewalk.Howevertoincreaseyourresults,wesuggestthatyouuse1ofyour12workoutsduringthistime(1-2sets).Weencourageyoutodomorethan1-2setsoftheworkoutsonTuesdays,ThursdaysandSaturdays,butattheveryminimumperform1setandtakea20-minuteorlongerwalk.OnSundaysyouwillsee“PlayDay,”inyourcalendar.ThisisYOURDAYTOPLAY!Thatmeansdosomethingfun…takeahike,playwithyourkids,goswimmingorsurfing…JustDOsomethingthatmakesyouhappyandisactive!

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Stillhavequestions?Noproblem,shootthemovertome

drop2sizes@gmail.comandlet’sgetyoudialedin!

Timetogetstarted!

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ExerciseCalendarDAY1

DAY220

minutewalk

DAY3

DAY420

minutewalk

DAY5

DAY620

minutewalk

DAY7

Play

DAY8

DAY920

minutewalk

DAY10

DAY1120

minutewalk

DAY12

DAY1320

minutewalk

DAY14

Play

DAY15

DAY1620

minutewalk

DAY17

DAY1820

minutewalk

DAY19

DAY2020

minutewalk

DAY21

Play

DAY22

DAY2320

minutewalk

DAY24

DAY2520

minutewalk

DAY26

DAY2720

minutewalk

DAY28

Play

**Printthisoutandmarkdowntheworkoutsandhow

manysetsofeachyouperformed!**

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**ThisPDFguideisforyourconvenienceandreference.Allworkoutscanbefoundinfollowalongformaton

youroriginaldownloadpage**Warmup:Usethiswarm-upbeforeeveryworkout!Exercise Reps SetsGoodAms 10 1ArmCirclesForward 10(total) 1ArmCirclesBackwards

10(total) 1

JumpingJacks 10 1CrossToeTouch 10 1OpenPalmTwist 10(total) 1

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Stabilize• Performexerciseswith10-secondsrestbetweeneachexercise.

• Take1-minuterestafteryoucompletealloftheexercises• Repeat3-4times

Exercise Reps

CatStretch 10

Alternatingleg-liftHipPress 10

CoreReach 8

Bird-Dog 20(total)

10-SecondSquat 5

T-Squeeze 10

StationaryLunges 20(total)

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LowBurn:• Performexerciseswith10-secondsrestbetweeneachexercise.

• Take1-minuterestafteryoucompletealloftheexercises• Repeat3-4times

Exercise Reps

CrissCross 20(Total)

Pike 10

RDL 10

StickUps 12

Chairpose 4x10secondhold

LowarmJumpingJacks 10

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FastFit• Performexerciseswith10-secondsrestbetweeneachexercise.

• Take1-minuterestafteryoucompletealloftheexercises• Repeat3-4times

Exercise Reps

PrisonerSquats 10

Mt.Climbers 20(total)

LondonBridges 10

SupineTwist 16(total)

BentOverDeltSqueezes 20

FullBodyExtensions 10

FrogBurpee 5

PredatorJacks 10

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Lean&Toned• Performexerciseswith10-secondsrestbetweeneachexercise.

• Take1-minuterestafteryoucompletealloftheexercises• Repeat3-4times

Exercise Reps

Across-Wide 20(total)

PikeShoulderPress 12

PikeTuck 10

IronCross 10

SideStarTwist 20(total)

BurpeeGroiners 5

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TightBelly• Performexerciseswith10-secondsrestbetweeneachexercise.

• Take1-minuterestafteryoucompletealloftheexercises• Repeat3-4times

Exercise Reps

DeadBugs 20(total)

HipBridgeHold 10seconds

HeelDowns 10

HipBridgeHold 10seconds

Extensions 10

HipBridgeHold 10seconds

CrissCross 20(total)

HipBridgeHold 10seconds

SittingRussianTwists 20(total)

HipBridgeHold 10seconds

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FullBodyBurn• Performexerciseswith10-secondsrestbetweeneachexercise.

• Take1-minuterestafteryoucompletealloftheexercises• Repeat3-4times

Exercise Reps

StepForwards 20(total)

SingleLegHipPress 20

Kickback 20(total)

SlowSpeedPuhsups 5

Swimmers 20

CrabTouches 10

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FirmHold• Performexerciseswith10-secondsrestbetweeneachexercise.

• Take1-minuterestafteryoucompletealloftheexercises• Repeat3-4times

Exercise Reps

SingleLegRDL 12(Total)

OffsetPushups 10

SumoHold 15secondhold

LungeHold–Right/Left 15secondhold

ProneHitchhiker 15

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FlatTummyBurn• Performexerciseswith10-secondsrestbetweeneachexercise.

• Take1-minuterestafteryoucompletealloftheexercises• Repeat3-4times

Exercise Reps

DiamondExtension 10

CoreLiftExtension 10

Pilates100s 30count

PelvicTilt 10

PlankHipDip 20

PlankRolls 20

AbCincher 10

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AdvanceX• Performexerciseswith10-secondsrestbetweeneachexercise.

• Take1-minuterestafteryoucompletealloftheexercises• Repeat3-4times

Exercise Reps

JumpPlie 12

Push-upHipTouch 8

SpeedSkaters 10

WalkOuts 6

Groiners 15

DiamondPushup 5

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CoreX-Burn• Performexerciseswith10-secondsrestbetweeneachexercise.

• Take1-minuterestafteryoucompletealloftheexercises• Repeat3-4times

Exercise Reps

HamP1 10

HeelTouches 10

ForearmSideStar 10

PlankJacks 10

CrissCross 20

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FatMelter• Performexerciseswith10-secondsrestbetweeneachexercise.

• Take1-minuterestafteryoucompletealloftheexercises• Repeat3-4times

Exercise Reps

MountainClimbers 20

Burpee 10

PassThroughs 10

LungeHops 8(total)

DiveBombers 8(total)

LowLunges 12(total)

KickThrough 12(total)

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BurnBabyBurn• Performexerciseswith10-secondsrestbetweeneachexercise.

• Take1-minuterestafteryoucompletealloftheexercises• Repeat3-4times

Exercise Reps

PlankHipDip 20

JumpingJacks 10

CrabTouches 10

WalkOuts 10

ReversePushups 10

ForwardandBackHops 20