goddess body workouts...while performing the video workouts ask yourself if you can push yourself a...

GODDESSBODYWORKOUTS

GODDESSBODYWORKOUTS

FIT, SEXY, C ONFIDENT

GO

DD

ESS BODY UNIVERSIT

Y

MARGORP KEEW

21 EST. 2005

By Diane Flores

GBU Goddess Body Workouts

DISCLAIMER

Goddess Body University Program

See your physician before starting any exercise or nutrition program. Prior to starting, you should discuss all changes with your physician. If you are taking any medications, you must talk to your physician before starting any exercise program. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop and consult a physician.

These recommendations are not medical guidelines. This book is for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only.

All forms of exercise pose some inherent risks. It is advisable that readers to take full responsibility for their safety and know their limits. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician.

Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer. Don’t perform any exercise without proper instruction. Always do a warm-up prior to your workout session and end with a stretching cool down segment.


Diane FloresGoddess Body University Goddess Body Workoutswww.livingthegoddesslife.com

Text Copyright © 2014 Diane Flores. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means without the prior written permission of the pub-lisher, nor be otherwise circulated in any form of binding or cover other than that in which it is published and without a similar condition being imposed on the subsequent purchaser.


PARt 1: WoRkoUt InfoRMAtIon

Safety First 2

Welcome 3-4

12 Week Exercise Plan 5

PARt 2: GoDDESS BoDy WoRkoUtS

Week 1 6

Week 2 8

Week 3 10

Week 4 12

Week 5 14

Week 6 16

Week 7 18

Week 8 20

Week 9 22

Week 10 24

Week 11 26

Week 12 28

tABLE ofContEntS

www.livingthegoddesslife.com

PARt 1

WorkoutInformation



Page 2www.livingthegoddesslife.com

Safety first

You will only get positive results from this program if you are performing the exercises correctly.

Here are a few tips for you to maximize your results:

1. Check with your doctor before starting any new exercise or diet program.

2. It may be necessary to consult a trainer if you are unsure of how to do any of the exercises. Do NOT do exercises that you don’t understand how to do.

3. If something ‘hurts’ do not do it. You must understand the difference between muscle fatigue and injury. Always err on the side of caution if you feel pain.

4. This program has the potential to be used with those new to fitness as well as those that are very fit. Start off conservatively and increase intensity as you go.

5. We can ‘do it all’, however, we may need an extra day of rest between workouts so feel free to take a day of active rest between workouts if you aren’t up to the workout. Active rest is an activity that is low intensity calorie burning in nature such as walking.

6. Use proper exercise form and train conservatively in all workouts.

7. Always start with the easier alternative exercises if appropriate, even if you have exercised in the past. The new exercises, and new style of movements will cause muscle soreness even from workouts you think "look easy".

8. Do NOT the skip a warm-up, as well, take a few minutes to cool the body down.

9. If you have an injury, get medical attention to rehabilitate your injury before starting an exercise program.



Welcome to your Goddess Body Workouts!

I’m so excited that you are ready to embark on this journey with me. The plan that I’ve designed for you below may be a new style of workout for some of you, or it may be what you are used to.No matter what level you are at, I want you to give it your all. Decide right now that you are going to make a Fit, Sexy and Confident lifestyle your mission every day.

When you wake up every day I want you to be excited to exercise. This may take some time, but if you stay consistent it will happen. Your body will CRAVE movement.

Once you can include exercise in your daily habits it doesn’t become a chore. Make the choice that you will be excited about your workouts. You will start to wonder what you did before all of this.

Every morning when you wake up I want you to repeat these statements to yourself:

“I’m grateful to be able to exercise”“I’m not a quitter”“I will do this”

Just those 3 statements repeated daily will start your day off on a positive note. The most challenges you will face in this program, or any program that takes you out of your comfort zone, are the mental ones. Like I tell my in-studio clients during class “get out of your head, quit telling yourself you ‘can’t’ and just keep moving”. Once you stop telling yourself those “stories” or procrastinating your work-outs for a later time of the day, or the next day, you are starting the spiral of defeat. DON’T go there in your head.

Stay in the present moment, be real with yourself and make up your mind that you are ready to take con-trol of your body. My most successful clients are those who get their workouts done, enjoy the clean eating journey, don’t think of exercise as torture, and are focused on other goals besides losing weight.

I do want you to be realistic with yourself. By purchasing this program and not completing the exercises you won’t miraculously get results. You need to sweat and you need to change your eating habits. One with-out the other is like pushing a boulder up a hill. Not entirely successful. Be patient with yourself and don’t expect overnight success. The workouts may be hard at first. That’s ok! Modify as you need to, do what you can, but don’t just give up.

Push yourself but be smart about it!

While performing the video workouts ask yourself if you can push yourself a little bit more each time. If you are new to working out, I want you to work at about 50% of your capacity the first 2 weeks. This way you won’t be overly sore and then decide not to finish out the week’s workouts. If you are an intermediate to advanced exerciser then make sure to work at your max capacity and challenge yourself accordingly during the workouts. I consider myself in this category and I can push myself pretty hard in these workouts



and be drenched in sweat afterwards. So, don’t let them fool you! Even the body-weighted videos are some of the most intense.

When to exercise?

The best time to exercise is when you will actually get it done ☺. I am NOT an early riser by any means, BUT I’ve made the decision that this is the best time for me to get my workout done and it energizes my day. I’m no different than you are, if I set my alarm for 5:30-6am then continually hit snooze, then tell myself I’ll do my workout in the evening instead, there is a 50/50 chance it won’t get done.

If it’s not scheduled then it doesn’t exist.

Find your magic time and guard it. Schedule exercise into your day just like a doctor’s appointment. Make sure everything you need is ready to go. Get your workout clothes out, set your shoes out and whatever equipment you need.

ok, let’s get started with the program!

your 12-week Exercise PlanIn this guide you will find all of your program workouts for 12 weeks.

Each week has 1 warm-up video and 4 exercise videos. You will do the warm up video daily before each workout.

Your plan is to get in 4 workouts per week every 2nd day for 12 weeks of training.

Perform the videos sequentially as they are laid out in the plan. This guide has every exercise listed as well as the amount of times you need to perform each workout.

If you find that your schedule won’t allow you do skip a day in between, use your judgment. If you aren’t that sore, you can do a couple workouts back to back.

There is also an accompanying video with each workout you see in this guide.

For most of the videos, I perform the entire workout with you 1 time. If the workout calls for more than 1 round or “set” then you will need to replay the video that amount of times.

I would suggest watching each video 1 time through prior to attempting that day’s workout routine. This will familiarize you with the exercises and how much space you will need.

Once you familiarize yourself with the exercises in my programs, you won’t need the videos. You can just use this guide to direct you through your routines!

Make sure to take your “before” progress photos and measurements prior to starting.

Remember, by pairing up your Goddess Body University Nutrition Plans and these Goddess Body Workouts you will increase your results!

All right girl are you ready? Let’s go get our glow on!

Xoxo,


GBU 7 Day Super Shred Plan


PARt 2

Goddess BodyWorkouts



PARt 2 Week 1

Warm Up #1Equipment needed: timer

Mission: Set your timer for 30 seconds of work with a 5 second switch timer. Complete 2-3 rounds.

Total Body ExtensionsWalking SpidermansCrawling Spidermans

Workout #1 - Squeaky Clean AbsEquipment needed: Towels if you have hardwood floor. Paper plates if you have carpet.

Mission: Do each exercise 10 times, Complete 3 rounds

Towel JacksShoot The HoopTowel PikeSuitcase Abs

Workout #2 - Lunging LovelyEquipment needed: none

Mission: Do each exercise 10 times, complete 4 rounds

Curtsey LungeDiagonal LungePendulum Lunge

Workout #3 - triceps tamerEquipment needed: Chair


Chair DipsDancing CrabTriceps Push-Ups



Workout #4 - 4, 3, 2, 1 Cardio Core BlastEquipment needed: Mat or towel, dumbbells (optional), timer.

Mission: Complete 2 rounds.

First 5 Minutes1 minute Jump Jacks30 second Squat Jumps1 minute Mountain Climbers1 minute Jump Jacks30 seconds Squat Jumps1 minute Mountain Climbers

Next 4 Minutes1 minute Walking Lunges1 minute Sumo Squats1 minute Walking Lunges1 minute Sumo Squats

Next 3 Minutes10 Push-ups8 Forearm Plank to Push-ups6 Close-Grip Push-Ups (kneeling)Repeat for a total of 3 mins

Next 2 Minutes30 second Clam Diggers30 second Forearm Plank30 second Clam Diggers30 second Forearm Plank

Last 1 Minute20 second Right-side Plank20 second Center Plank20 second Left-side Plank



Week 2

Warm up #2Equipment needed: timer.


Downward Dog Mountain ClimbersPrison Squats Mountain Climbers

Workout #1- 400 Bad-Assery Equipment needed: Mat or towel, dumbbells (optional)

Mission: Aim for 2-3 rounds

10 Burpees30 Total Body Extensions20 Push-ups10 Renegades (each arm)20 Prisoner Reverse Lunges (10 each leg)10 Squat/Plank Thrusters30 Squats20 Shoestring Lunges (10 each leg)30 Cross Body Mountain Climbers (15 each leg)20 Push-ups20 Squat Jumps30 Skaters (15 each leg)10 Squat Thrusts20 Prison Lunges (10 per leg)30 Spiderman Climbs (15 per leg)60 Jump Jacks

Workout #2- Dirty DozenEquipment needed: Mat or towel and chair (optional)

Mission: Complete as many rounds as you can in 30 minutes with 1 min of rest after each round.

12 Squat Jumps12 Jump Jacks(see next page)



12 Push-ups12 Sumo Squats12 Plank Jacks12 Stationary Lunges (6 each leg)12 Reverse Lunges (6 each leg)12 Downward Dog Push-ups12 Toe Touch Crunches12 Lunge Jumps (6 each leg)12 Prison Squats12 Triceps Dips

Workout #3- Perfect 10Equipment needed: Mat or towel (optional), sturdy chair, dumbbells (optional)

Mission: Complete 3 rounds with 1 min of rest after each round.

10 Forward Lunges (each leg)10 Sumo Jumps10 Reverse Lunges (each leg)10 Squat jumps10 Step-Ups (each leg)10 Donkey Kicks (on all fours, ea. leg)10 Single Leg Hip Bridges (ea. leg)30 Second Wall Sit10 Squats10 Clam Diggers

Workout #4- Armed And DangerousEquipment needed: Dumbbells

Mission: Do each exercise 10 times, aim to complete 4 rounds.Bicep CurlOverhead Triceps ExtensionSide Raises (Lateral Raises)Front RaisesBent Over RowPush-UpsArnold PressScarecrowsSteering Wheels



Week 3

Warm Up #1Equipment needed: timer.



Workout #1- Abs & AssEquipment needed: Mat or towel, dumbbells (optional)

Mission: Aim for 10 reps of each exercise for a total of 4 rounds!Weighted Toe Touch CrunchesHip BridgesRight Leg Toe TapsLeft Leg Toe TapsDonkey KicksStraight Leg Raises/LiftsWeighted Leg LiftsRight Side PlankLeft Side Plank

Workout #2- Feel It Work ItEquipment needed: timer, mat, dumbbells (optional), chair, ab/yoga ball

Mission: Set timer for 30 second rounds with 10 seconds in between. Complete 3 roundsDumbbell SquatsBurpeesBall BridgeJump SquatsStep upsHop SquatsBall JackknifeMat Hops



Workout #3- Triceps TamerEquipment needed: Chair



Workout #4- Lifting and Looking LeanEquipment needed: Dumbbells (optional but recommended), mat (optional)

Mission: Perform each exercise 10 times, Complete 4 rounds

Man MakersButt KickersRight Leg Forward Lunge w/Bicep CurlButt KickersLeft Leg Forward Lunge w/Bicep CurlButt KickersAss to the Grass Squats (weighted optional)Butt Kickers



Week 4




Workout #1- 300 AbsEquipment needed: Mat, towel (or paper plates for carpeted floor)

Mission: Complete each 20 times, complete 3 rounds

Bicycle Abs (20 on each leg)Towel SlidersReverse CrunchesMountain Climbers (20 on each leg)Plank Toe Taps (20 on each leg)

Week 4 Workout #2- Little Black Dress Full Body BlitzEquipment needed: Mat or towel, dumbbells (optional), timer.

Mission: 30 second rounds with 5 second transition time. Complete 2 rounds

Prison SquatsT Push upsSkater HopsDiagonal LungeSwitch LungesBurpeesIn & Out SquatsCross Body Mountain ClimbersClose Grip Push-upsSumo SquatsPlank ThrustersSquat JumpsKnee Under Mountain Climbers



Workout #3- Lunging LovelyEquipment needed: none

Mission: Do each exercise 10 times, complete 4 rounds


Workout #4- Fast And FuriousEquipment needed: Mat or towel (optional), dumbbells (optional)

Mission: Do each exercise for 30 seconds with 5 second rest time in between.Complete 5 rounds

Prison SquatsPush-upsTotal Body ExtensionCross Body Mountain ClimbersButt Kickers



Week 5




Workout #1- Muffin Top MassacreEquipment needed: Mat


Forearm RockersCross Over Crunch w/Leg RaiseUp Down Planks

Workout #2- Yoga-esque Abs, Arms and BootyEquipment needed: none


Duck Under Push-UpsOne Legged Hip BridgeDownward Dog Cross Body Mountain Climbers

Workout #3- Rock Band WorkoutEquipment needed: Resistance band with handles

Mission: Do each exercise in this circuit for 15-20 reps for a total of 5 rounds. Rest for 35 seconds between each circuit.

Squat with an overhead pressStationary Lunge with a lateral raise (15-20 reps each leg)Sumo JumpsStationary Lunge with upper back row (attach handles to object that is chest high)



Workout #4- 5, 4, 3, 2, 1 Cardio Core BlastEquipment needed: Mat or towel, dumbbells (optional), timer.


First 5 Minutes1 minute Jump Jacks30 second Squat Jumps1 minute Mountain Climbers1 minute Jump Jacks30 second Squat Jumps1 minute Mountain Climbers

Next 4 Minutes1 minute Walking Lunges1 minute Sumo Squats1 minute Walking Lunges1 minute Sumo Squat

Next 3 Minutes10 Push-ups8 Plank to Push-ups6 Close-Grip Push-Ups (kneeling)Repeat for a total of 3 mins





Week 6




Workout #1- Perfect 10Equipment needed: Mat or towel (optional), sturdy chair, dumbbells (optional)


10 Forward Lunges (each leg)10 Sumo Jumps10 Reverse Lunges (each leg)10 Squat jumps10 Step-Ups (each leg)10 Donkey kicks (on all fours, ea. leg)10 Single Leg Hip Bridges (ea. leg)30 Second Wall Sit10 Squats10 Clam Diggers

Workout #2- Squeaky Clean AbsEquipment needed: towels





Workout #3- Armed And DangerousEquipment needed: Dumbbells

Mission: Do each exercise 10 times, aim to complete 4 roundsBicep CurlOverhead Triceps ExtensionSide Raises (Lateral Raises)Front RaisesBent Over RowPush-UpsArnold PressScarecrowsSteering Wheels

Workout #4- 400 Bad AsseryEquipment needed: Mat or towel (optional), dumbbells (optional)


10 Burpees30 Total Body Extensions20 Push-ups10 Renegades (each arm)20 Prisoner Reverse Lunges (10 each leg)10 Squat/Plank Thrusters30 Squats20 Shoestring Lunges (10 each leg)30 Cross Body Mountain Climbers (15 each leg)20 Push-ups20 Squat Jumps30 Skaters (15 each side)10 Squat Thrusts20 Prison Lunges (10 per side)30 Spiderman Climbs (15 per side)60 Jump Jacks



Week 7




Workout #1- Lifting And Looking LeanEquipment needed: Dumbbells (optional but recommended), mat (optional)


Man MakersButt KickersRight Leg Forward Lunge w/Bicep CurlButt KickersLeft Leg Forward Lunge w/Bicep CurlButt KickersAss to the Grass Squats (weighted optional)Butt Kickers

Workout #2- Yoga RocksEquipment needed: Mat or towel (optional).

Mission: Complete 3 rounds along with the video. Take 30 seconds of rest after each round.

Shoulder RollsSpine TwistSide BendSpine RollsHip Bridge1 leg hip bridgeDownward Dog Mountain ClimbersTriceps Push-ups with leg extensionChaturanga to Up-DogDownward Dog Cross Body Mountain Climbers



Workout #3- Lunging LovelyEquipment needed: none

Mission: Do each exercise 10 times on each leg, complete 4 rounds


Workout #4- Tricep TamerEquipment needed: Chair, mat or towel





Week 8




Workout #1- Rock Hard AbsEquipment needed: Mat or towel (optional).

Mission: Complete 3 rounds with 30 seconds of rest after each round.

10 Leg Lifts10 Bicycle Crunches (ea. side)10 Scissors10 Second Hold Isolation10 Hi-Plank/Mountain Climbers (ea. side)10 Low to High Plank

Workout #2- Feel it, Work itEquipment needed: timer, mat, dumbbells (optional), chair, ab/yoga ball

Mission: Set timer for 30 second rounds with 10 seconds in between. Complete 3 rounds

Dumbbell SquatsBurpeesBall BridgeJump SquatsStep upsHop SquatsBall JackknifeMat Hops



Workout #3- 300 AbsEquipment needed: Mat, towel (or paper plates for carpeted floor)

Mission: Complete each 20 times, complete 3 roundsBicycle Abs (20 on each leg)Towel SlidersReverse CrunchesMountain Climbers (20 on each leg)Plank Toe Taps (20 on each leg)

Workout #4- Fast & FuriousEquipment needed: Mat or towel (optional), dumbbells (optional)





Week 9




Workout #1- Abs & AssEquipment needed: Mat or towel, dumbbells (optional)

Mission: Aim for 10 reps of each exercise for a total of 4 rounds!

Weighted Toe Touch CrunchesHip BridgesRight Leg Toe TapsLeft Leg Toe TapsDonkey KicksStraight Leg Raises/LiftsWeighted Leg LiftsRight Side PlankLeft Side Plank

Workout #2- Dirty DozenEquipment needed: Mat or towel and chair (optional)

Mission: Complete as many rounds as you can in 30 minutes with 1 min of rest after each round.

12 Squat Jumps12 Jump Jacks12 Push-ups12 Sumo Squats12 Plank Jacks12 Stationary Lunges (6 each leg)12 Reverse Lunges (6 each leg)12 Downward Dog Push-ups(See next page)



12 Toe Touch Crunches12 Lunge Jumps (6 each leg)12 Prison Squats12 Triceps Dips

Workout #3- Little Black Dress Full Body BlitzEquipment needed: Mat or towel, dumbbells (optional), timer.

Mission: 30 second rounds with 5 second transition time. Complete 2 rounds

Prison SquatsT Push upsSkater HopsDiagonal LungeSwitch LungesBurpeesIn & Out SquatsCross Body Mountain ClimbersClose Grip Push-upsSumo SquatsPlank ThrustersSquat JumpsKnee Under Mountain Climbers

Workout #4- Squeaky Clean AbsEquipment needed: towels





Week 10




Workout #1- Armed & DangerousEquipment needed: Dumbbells

Mission: Do each exercise 10 times, aim to complete 4 rounds

Bicep CurlOverhead Triceps ExtensionSide Raises (Lateral Raises)Front RaisesBent Over RowPush-UpsArnold PressScarecrowsSteering Wheels

Workout #2- 400 Bad AsseryEquipment needed: Mat or towel (optional), dumbbells (optional)


10 Burpees30 Total Body Extensions20 Push-ups10 Renegades (each arm)20 Prisoner Reverse Lunges (10 each leg)10 Squat/Plank Thrusters 30 Squats20 Shoestring lunges (10 each leg)(See next page)



30 Cross Body Mountain Climbers (15 each leg)20 Push-ups20 Squat Jumps30 Skaters (15 each side)10 Squat Thrusts20 Prison Lunges (10 per side)30 Spiderman Climbs (15 per side)60 Jump Jacks

Workout #3- Yoga-esque Abs, Arms and BootyEquipment: none


Duck Under Push-UpsOne Legged Hip Bridge Downward Dog Cross Body Mountain Climbers

Workout #4- Fast & FuriousEquipment needed: Mat or towel (optional), dumbbells (optional)





Week 11




Week 11 Workout #1- 300 AbsEquipment needed: Mat, towel (or paper plates for carpeted floor)

Mission: Complete each 20 times, complete 3 roundsBicycle Abs (20 on each leg)Towel SlidersReverse CrunchesMountain Climbers (20 on each leg)Plank Toe Taps (20 on each leg)

Week 11 Workout #2- Perfect 10Equipment needed: Mat or towel (optional), sturdy chair, dumbbells (optional)


10 Forward Lunges (each leg)10 Sumo Jumps10 Reverse Lunges (each leg)10 Squat jumps10 Step-Ups (each leg)10 Donkey kicks (on all fours, ea. leg)10 Single Leg Hip Bridges (ea. leg)30 Second Wall Sit10 Squats10 Clam Diggers



Week 11 Workout #3- Tricep TamerEquipment needed: Chair



Week 11 Workout #4- Lifting And Looking LeanEquipment needed: Dumbbells (optional but recommended), mat (optional)


Man MakersButt KickersRight leg Forward Lunge w/Bicep CurlButt KickersLeft Leg Forward Lunge w/Bicep CurlButt KickersAss to the Grass Squats (weighted optional)Butt Kickers



Week 12




Week 12 Workout #1- Rock Hard AbsEquipment needed: Mat or towel (optional).

Mission: Complete 3 rounds with 30 seconds of rest after each round.

10 Leg Lifts10 Bicycle Crunches (ea. side)10 Scissors10 Second Hold Isolation10 Hi-Plank/Mountain Climbers (ea. side)10 Low to High Plank

Week 12 Workout #2- 5, 4, 3, 2, 1 Cardio Core BlastEquipment needed: Mat or towel, dumbbells (optional), timer.


First 5 Minutes1 minute Jump Jacks30 second Squat Jumps1 minute Mountain Climbers1 minute Jump Jacks30 second Squat Jumps1 minute Mountain Climbers

Next 4 Minutes1 minute Walking Lunges(See next Page)



1 minute Sumo Squats1 minute Walking Lunges1 minute Sumo Squat

Next 3 Minutes10 Push-ups8 Plank to Push-ups6 Close-Grip Push-Ups (kneeling)Repeat for a total of 3 mins



Week 12 Workout #3- Fast & Furious Equipment needed: Mat or towel (optional), dumbbells (optional)



Week 12 Workout #4- Muffin Top MassacreEquipment needed: Mat


Forearm RockersCross Over Crunch w/Leg RaiseUp Down Planks

goddess body workouts...while performing the video workouts ask yourself if you can push yourself a...

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