danette may workout plann · workout or include it at the end of one of the workouts from above. 4...
TRANSCRIPT
Level 1: Anyone who has over 50 pounds to release, has not worked out in the past 6 months, or has injuries to work around.
Level 2: Anyone who has been working out at least 2-3 days per week and is moderately fit, and wants to take their body to the next level.
Level 3: This advanced level will shred body fat fast and increase your muscle strength and definition. Start here if you have been consistently working out 5-7 days per week and you’re ready to take your body and fitness to the next level.
TOTAL BODYWORKOUT PLAN
TOTAL BODYWORKOUT PLANYour Total Body Workouts DVD has everything you need to burn fat fast, build lean muscle, and create the body of your dreams.
Whether you are a beginner, or you’ve been working out for a while, or you’re advanced and you’re ready for washboard abs, your specific training program can be found below.
There are three phases to each workout. Follow the guidelines below to determine the level that’s most appropriate for you today.
YOU ALSO HAVE TWO BONUS WORKOUTS:
Flow Workout
This is for all levels – beginner, intermediate, and advanced. Perfect for lengthening your muscles, easing muscle tension, improving posture and releasing stress. You want to include Flow at least three days during the week. You can do it as a single workout or include it at the end of one of the workouts from above.
4 Minute Shred
This is for intermediate and advanced levels only. Perfect for those days when you are tight on time and want to burn fat fast. This one if hard, but you can burn more calories in this 4 minute workout than spending 45 minutes on a cardio machine. 4 Minute Shred can also be added at the end of any workout to really accelerate fat loss results.
The workouts are broken down as follows:
1. Back & Chest2. Glutes & Legs3. Arms & Shoulders
If you’re starting out at Level 1 or 2, this DVD is designed so you can progress to the higher levels when you’re ready.
TOTAL BODYWORKOUT PLANTOTAL BODYWORKOUT PLAN
DAY
1 Abs
Flow
Warmup
DAY
2DA
Y 3
10 minute walk or 20 min. bike
Glutes & Legs
Warmup
Back & Chest
Flow
Warmup
DAY
4
15 minute walk or bike or FLOW
Active rest Day
DAY
5
Flow
DAY
6
Arms/Shoulders
10 minute walk or 20 minute bike
Warmup
DAY
7
Flow
SUGGESTED WORKOUT ROUTINE FOR LEVEL 1 (BEGINNER)
DAY
1
Abs
4 minute shred
Warmup
DAY
2DA
Y 3
Glutes & Legs
Warmup
Back & Chest
4 minute shred
Warmup
DAY
4
15 minute walk or bike or FLOW
Active rest Day
DAY
5DA
Y 6
Warmup
DAY
7
Flow
Arms/Shoulders
Warmup
Abs or (Any muscle group you want to work extra)
4 Minute Shred
Flow
Flow
Warmup
SUGGESTED WORKOUT ROUTINE FOR LEVEL 2 (INTERMEDIATE)
DAY
1
Abs (2-3 rounds)
4 minute shred
Warmup
DAY
2DA
Y 3
Glutes & Legs (2-3 rounds)
Warmup
Back & Chest (2-3 rounds)
Abs (1 round)
Warmup
DAY
4
Flow
Active rest Day
DAY
5DA
Y 6
Warmup
DAY
7
Flow
Arms/Shoulders (2-3 Rounds)
Warmup
Back & Chest (1 round)
4 Minute Shred
Flow
Glutes & Legs
Warmup
SUGGESTED WORKOUT ROUTINE FOR LEVEL 3 (ADVANCED)
Love the Body you live in!
*The key to seeing results is consistency. All workouts are designed to maximize your fat burn in less time. That means you will see results by doing one round of workouts while following the meal plan.
If you have more time and feel up to it, do two workouts back to back, or repeat 1 workout up to 3 times. If you have less time, do 1 workout or choose the 4 Minute Shred workout.
TOTAL BODYWORKOUT PLAN