HIIT 101

TABLE OF CONTENTSDisclaimer of Liability

Copyright Information

About Us

Wear WayofGray

How To Use This Book

Calendar

Fitness Test & Additional Resuts

Rest Days

Week 1

Week 2

Week 3

Week 4

Lemonade Anyone?

Help Grow This Community

3

4

5

6

7

8

10

11

12

16

21

26

32

33

FAQ

Tabata Explained

AMRAP Explained

Circuit Explained

Sophie’s Word of Advice

We Love You

34

37

38

39

40

41

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DISCLAIMER OF LIABILITYAll eBooks are provided by WayofGray on an “as is” and “as available” basis. Thus, all purchas-ers and/or readers of any WayofGray eBook expressly agree that their download, use, applica-

tion or interpretation of any WayofGray eBook is done so at their sole and exclusive risk.To the full extent permissible by applicable law, WayofGray disclaims all warranties, express of LPSOLHG��LQFOXGLQJ��EXW�QRW�OLPLWHG�WR��LPSOLHG�ZDUUDQWLHV�RU�PHUFKDQWDELOLW\�DQG�¿WQHVV�IRU�D�SDU-ticular purpose related to all eBooks. WayofGray does not warrant that any eBook will be free of viruses or other harmful components. WayofGray shall not be liable for any damages of any kind arising from the download, use, application or interpretation of any WayofGray eBook, including, but not limited to direct, indirect, incidental, punitive, and consequential damages. Some jurisdic-tions do not allow the limitation or exclusion of liability for incidental or consequential damages, so some of the above limitations may not apply to certain purchasers and/or readers of a Way-

ofGray eBook.

Health Canada has not evaluated the statements contained on www.wayofgray.com or in any WayofGray eBook.

The ideas, concepts and opinions expressed in the WayofGray eBooks are for general informa-tion purposes only. As such, the books are provided with the understanding that the author and SXEOLVKHU�DV�ZHOO�DV�DQ\�DI¿OLDWHV��RI¿FHUV��GLUHFWRUV��YHQGRUV��DQG�RWKHU�HQWLWLHV�DUH�QRW�UHQGHU-ing any medical advice nor should the eBooks be used as a substitute for such medical advise.

Furthermore, they should not be used to diagnose, prescribe, or treat any disease, illness, injury, or other medical condition. It is imperative that you consult your physician before using this

SURGXFW�RU�VWDUWLQJ�DQ\�H[HUFLVH�SURJUDP�DV�¿WQHVV�WUDLQLQJ�DQG�GLHW�FDQ�UHVXOW�LQ�VHULRXV�RU�IDWDO�injury. Risk of injury can be lessened when safe techniques and common sense are practiced.

Additionally, you should consult your physician to assist you in determining the target heart rate zone appropriate for your age and physical condition as certain exercise programs or types of equipment may not be appropriate for all people. If any of the following apply to you, a physi-

cian’s advice and consent is absolutely essential:

• You are under the age of 18• You are over the age of 35

��<RX�DUH�QRW�DQ�H[SHULHQFHG�RU�IUHTXHQW�SDUWLFLSDQW�RI�D�UHJXODU�¿WQHVV�SURJUDP• You are a pregnant woman

• You have preexisting health problems• You are taking medication that may affect your heart rate

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COPYRIGHT INFORMATIONCopyright © 2014 by WayofGray, Inc.

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. For permission requests, write to the publisher, addressed “Attention: Copyright,” at the address below:

WayofGray, Inc.#220, 8 Perron StreetSt. Albert, Alberta, Canada T8N 1E4www.wayofgray.comPrinted in Canada.First Printing, 2014

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ABOUT USMy name is Sophie Gray, more commonly known as WayofGray, and it is my goal to change the way

\RX�IHHO�DERXW�H[HUFLVH��$V�DQ�DVSLULQJ�PRGHO�WXUQHG�&HUWL¿HG�3HUVRQDO�7UDLQHU��,�NQRZ�WKH�VWUXJJOH�\RX�feel when it comes to looking a certain way, but I also understand the importance of exercise, and how it extends far beyond weight loss. The confusion of what to do in the gym is real and can be intimidating,

but I am here to help alleviate your uncertainty. Over the past three years, I have learned a lot about the meaning of health, and I have drastically changed my motives from weight loss to happiness. In life we are PHDQW�WR�¿QG�D�KHDOWK\�EDODQFH��DQG�,�XQGHUVWDQG�WKDW�PRVW�RI�XV�GR�QRW�KDYH�WLPH�WR�VSHQG�KRXUV�LQ�WKH�

gym – that is why I am dedicated to making workouts that are both quick and effective.

I have teamed up with my personal trainer to bring you more. Our Monthly Workout Programs are designed to get progressively harder and kick your butt into shape! We are so excited for you to start your journey

with us!

By using these workouts, you are opening yourself to endless possibilities! These possibilities include ZHLJKW�ORVV��VPLOLQJ�PRUH��ODXJKLQJ�PRUH��FOHDUHU�VNLQ��VWURQJHU�KDLU��DQG�D�VLJQL¿FDQW�LQFUHDVH�LQ�DSSHWLWH�

�QRW�D�EDG�WKLQJ���<RX�KDYH�WKH�SRWHQWLDO�WR�RSHQ�\RXUVHOI�WR�FRQ¿GHQFH��LQVLJKW��DQG�VHOI�UHDOL]DWLRQ�

Way of Gray started as a simple Instagram page, but it has quickly become a place where passionate, health conscious people can share common ground. Whether you are looking for a killer workout, delicious

recipe, or a pick me up, Way of Gray has you covered.

LUNAR LOVE JERSEYFind out more at the WayofGray store!

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HOW TO USE THIS BOOKWe are SO excited to have you start our Monthly Workout Program!

The workouts in this book are designed to be done in the order they’re listed. However, you can do them KRZ�\RX�VHH�¿W��)RU�\RXU�FRQYHQLHQFH�ZH�KDYH�VXSSOLHG�D�FDOHQGDU�ZKLFK�VKRZV�\RXU�ZRUNRXW�GD\V�DQG�

your rest days. We recommend that you follow our format to ensure optimal results.

Each day includes a warm up, workout and cool down. By warming up and cooling down each day, not only do you reduce the risk of injury, but take yourself that much closer to your goals.

If you miss a day, don’t worry but we ask that you keep the same amount of rest days between workouts (2 days on, 1 day off, 2 days on, 2 days off) in order to properly recover.

You can start your program on whatever day works best for you.

The last pages of this book cover any questions you may have and pro-vide a breakdown of each workout format.

If you don’t have a jump rope, don’t fret! Simply just jump up and down!

DAY #1

DAY #11

DAY #25DAY #24DAY #23DAY #22

DAY #12

DAY #15 DAY #16 DAY #18 DAY #19

DAY #9DAY #8

DAY #5

MONTH OF:

DAY #3

Don’t allow the scale to be a measurement of your self worth

FITNESS TEST

BurpeesSquats

Crunches3XVK�8SV��IURP�NQHHV�LV�¿QH�

*Take 1 minute off between each move*

How many can you do in 1 minute?

How long can you do these for?

PlankWall Sit

*Take 1 minute off be-tween each move*

:H�UHFRPPHQG�WDNLQJ�\RXU�ÀWQHVV�WHVW�before you start your month, then when

your month is complete.

Believe it or not, working out doesn’t only cause weight loss! You can

expect to see improvements in other areas of your life as well!

How have you been feeling lately?

OTHER RESULTS

Sleeping BetterClearer Skin

Improved AppetiteMore Loving

Happier0RUH�&RQ¿GHQW�Eating Better

More MotivatedBetter Self Talk

Once a week we recommend writing down any of these results (or others) you have been experiencing. Remember, ZHLJKW�ORVV�LVQ·W�WKH�RQO\�EHQHÀW�\RX�VKRXOG�EH�ORRNLQJ�RXW�

for!

REST DAYSRest days are essential. We have provided you with the rest

day ratio to maximize results and reduce the risk of injury. It is recommended you follow the schedule we have provided. We

want you to succeed.

WHAT TO DO ON REST DAYSGo for a walk

Take an easy yoga classMeditate

Go for a walkGo rock climbing

Journal how your are feelingGo for a light hike

Be outside

WEEK ONEbWEEK ONE

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b6XSHU�%HJLQQLQJVDay #1

Welcome to the start of your program! I can’t express how much it means that you’re al-lowing me to be apart of your journey! We’re going to hammer out a workout that will leave you feeling like you accomplished something! Today’s workout will focus on our obliques,

DEGRPLQDOV��WULFHSV��ORZHU�EDFN�DQG�KLS�ÁH[RUV��/HW·V�VHW�WKH�SDFH�IRU�WKLV�SURJUDP�

:DUP�8SCalf JumpsCrunches

Do each move 20 times with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 3

times.

Workout10 Ankle Touches (10 each side)/10 Pulse Ups���0RGL¿HG�3XVK�8S�$OWHUQDWLQJ�6XSHU�0DQV�

(10 each side)10 Row Boats/10 Russian Twists (10 each

side) 10 Ground N Pound/ 10 Sit Thrus (5 each

side) 10 Jumping Thrusts/10 Froggers

Do 10 Ankle Touches, followed by 10 Pulse Ups. Then rest for up to 1 minute and repeat 4 time. Do 10 Push Ups, followed by 10 Alternat-

ing Supermans. Then rest for up to 1 minute and repeat 4 time. Do 10 Row Boats, followed

by 10 Russian Twists. Then rest for up to 1 minute and repeat 4 time. Do 10 Ground N

Pound, followed by 10 Sit Thrus. Then rest for up to 1 minute and repeat 4 time. Do 10 Jump-

ing Thrusts, followed by 10 Froggers. Then rest for up to 1 minute and repeat 4 time.

Cool DownUp Dog

Childs PosePigeon

Hold each stretch for 30 sec-onds. Repeat each move (and side) for a total of 2 times then

move onto the next stretch. Childs Pose has 3 positions.

Funky Awesome Playlist

Super Cool Link To Videos Super Cool Link To Videos Super Cool Link To Videos

Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

bb,Q�<RXU�+DQGV��Day #3

It’s the second day of this month’s program… Show no mercy! Today we’re going to put our lower body through mini bootcamp! Drill Sergeant Sophie reporting for duty. Feel the

burn in your quads, glutes, hamstrings and calves! Jump, my soldier of love!

:DUP�8SCalf Raises

SquatsPulse Ups

Do each move 10 times with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 3

times.

WorkoutJump Squats

Boot StrappersCalf Jumps

Do 10 Jump Squats, followed by 15 %RRW�6WUDSSHUV�WKHQ�¿QLVK�ZLWK����

Calf Jumps. Complete given circuit as many times as you can in 30 minutes.

Rest is optional.

Cool DownKneeling Lunge Quad StretchHugging Knee

Hold each stretch for 30 sec-onds. Repeat each move (and side) for a total of 2 times then

move onto the next stretch.

Funky Awesome Playlist

Super Cool Link To Videos Super Cool Link To Videos Super Cool Link To Videos

Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

b&DUGLR�.LOOHUDay #5

/HW·V�JLYH�LW�RXU�DOO�WRGD\��:H·UH�JRLQJ�WR�LQFRUSRUDWH�VRPH�PRYHV�WKDW�ZLOO�VWLPXODWH�PXV-cle groups in both the lower and upper body. The best part about HIIT is that it often deals with the body as a whole, even if it feels like you’re only placing focus on one particular

muscle group! Our calves, quads, oblique’s, hamstrings and lower back will all receive spe-cial focus in today’s workout! I’m ready when you are!

:DUP�8SSquats

Sit ThrusPush Ups

Do each move 10 times with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 3 times. For Sit Thrus, do 5 each

side.

WorkoutFire Feet

Jumping ThrustsScissor Run

RestJogging

Butt KickersDead Man Burpee

RestIn & Outs180 jumps

Speed Skaters

Do each move for 30 seconds with 1 minute of rest when indicated When all of the moves are completed, rest for 1 minute. Repeat the

circuit 3 times.

Cool DownQuad StretchCalf Stretch

Up Dog

Hold each stretch for 30 sec-onds. Repeat each move (and side) for a total of 2 times then

move onto the next stretch.

Funky Awesome Playlist

Super Cool Link To Videos Super Cool Link To Videos Super Cool Link To Videos

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bWEEK TWO

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Ab HIIT Day #8

/HW·V�NLFN�LW�RII�ZLWK�D�ZRUNRXW�WKDW·V�JRLQJ�WR�OHDYH�XV�IHHOLQJ�RXWULJKW�UHMXYHQDWHG��8RX�can expect to feel the burn throughout your entire body, but we’ll be placing special focus on the lower half of your lovely body today. Expect to feel the swell in your triceps, pecto-

UDOV��DEV��FDOYHV��TXDGV�KLS�ÁH[RUV��JOXWHV�DQG�ORZHU�EDFN��/HW·V�JHW�WR�LW�

:DUP�8SJump Squats

Michael JacksonsSupermans

Do each move 10 times with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 3

times.

WorkoutJoggingLeg LiftsBurpees

RestFire Feet

0RGL¿HG�3XVK�8SVMountain Climbers

RestButt Kickers

Donkey KicksBunny Hop Sprawl

Do each move for 30 seconds with 30 seconds of rest when indicated. When all of the moves are complet-

Cool DownUp Dog

Childs PoseHamstring Stretch

Hold each stretch for 30 sec-onds. Repeat each move (and side) for a total of 2 times then

move onto the next stretch. Childs Pose has 3 positions.

Funky Awesome Playlist

Super Cool Link To Videos Super Cool Link To Videos Super Cool Link To Videos

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Core ControlDay #9

It’s Day 2 of this week’s workout schedule! Flex for me! After this session you’re going to feel like you FDQ�WDNH�RQ�WKH�ZRUOG��<RXU�ORZHU�EDFN��JOXWHV��DEGRPLQDOV�DQG�KLS�ÀH[RUV�DUH�JRLQJ�WR�VZHOO�HYHU�VR�

nicely! Lets show today who’s boss!

:DUP�8SPlank

Calf JumpSplit Jump Plank

Do each move for 30 seconds with no rest between moves.

When all of the moves are com-pleted, rest for 30 seconds. Re-

peat the circuit 3 times.

WorkoutSit Thrus

SupermansAllen Wells

Do 10 Sit Thrus (5 each side,) IROORZHG�E\���6XSHUPDQV�WKHQ�¿QLVK�with 6 Allen Wells. Complete given circuit as many times as you can in

30 minutes. Rest is optional.

Cool DownUpward Dog Child PoseSit & Reach

Hold each stretch for 30 sec-onds. Repeat each move (and side) for a total of 2 times then

move onto the next stretch. Childs Pose has 3 positions.

Funky Awesome Playlist

Super Cool Link To Videos Super Cool Link To Videos Super Cool Link To Videos

Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

Heart Beat Day #11

%HDGV�RI�VZHDW�DUH�JRQQD�KLW�WKH�ÁRRU�WRGD\��,�DVVXUH�\RX�RI�WKDW��3UHSDUH�WR�SXW�\RXU�quads, calves, glutes and lower back to the test in this full body madness of a workout!

:DUP�8SBurpees

Mountain ClimbersSit Thrus

Do each move 10 times with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 3 times. Do 5 each side for the Sit

Thrus

WorkoutJogging

Jumping Thrusts Fire Feet

Scissor JumpsScissor Run

Do each move for 30 seconds with no rest between moves. When all of the moves are completed, rest

for 30 seconds. Repeat the circuit 4 times.

Cool DownCalf Stretch

Quad StretchReaching Knee

Hold each stretch for 30 sec-onds. Repeat each move (and side) for a total of 2 times then

move onto the next stretch.

Funky Awesome Playlist

Super Cool Link To Videos Super Cool Link To Videos Super Cool Link To Videos

Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

Full Body HIITDay #12

:H·UH�JRLQJ�WR�HQG�RQ�D�KLJK�QRWH��0HOWLQJ�LQWR�WKH�ÁRRUERDUGV�PLJKW�IHHO�OLNH�WKH�RQO\�UHD-sonable thing to do after conquering this intense full body workout… Focus on your pecto-rals, shoulders, triceps, and abdominals as your proceed through this workout, along with

\RXU�KLS�ÁH[RUV��TXDGV��DQG�JOXWHV��6RXQGV�OLNH�IXOO�ERG\�PDGQHVV�WR�PH�

:DUP�8SButt KickersScissor Run

Do each move for 30 seconds with no rest between moves.

When all of the moves are com-pleted, rest for 30 seconds. Re-

peat the circuit 3 times.

Workout3XVK�8S��0RGL¿HG�LV�¿QH��

Pulse UpsRest

Super MansAlternating Super Mans

RestDive Bomb Push Ups

Allen WellsRest

Sit Thrus Froggers

Do each exercise for given amount of time. Rest for 1 minute when indicated. Rest for 1 minute when all of the moves are complete.

Repeat for a total of 4 times. For further direc-tion, see below.

Cool DownQuad Stretch Arm Across

Hugging Knee

Hold each stretch for 30 sec-onds. Repeat each move (and side) for a total of 2 times then

move onto the next stretch.

Funky Awesome Playlist

Super Cool Link To Videos Super Cool Link To Videos Super Cool Link To Videos

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bWEEK THREE

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6NLSSLQȠDay #15

We’re going to kick things in high gear right off the bat! I want you to learn to appreciate every day of the week for what it is! If there’s one thing we can surely look forward to on days like today, it’s the feeling of pure and utter relaxation following a high intensity car-

diovascular training session. Never forget, it’s always worth the hard work you put in.

:DUP�8SPlank

Calf JumpSplit Jump Plank

Do each move for 30 seconds with no rest between moves.

When all of the moves are com-pleted, rest for 30 seconds. Re-

peat the circuit 3 times.

WorkoutJump Rope

JoggingJump Rope

Fire FeetJump RopeButt Kickers Jump RopeCalf Jumps

Do each move for 30 seconds with no rest between moves. When all of the moves are completed, rest

for 30 seconds. Repeat the circuit 3 times.

Cool DownChild Pose

Hugging Knee

Hold each stretch for 30 sec-onds. Repeat each move (and side) for a total of 2 times then

move onto the next stretch. Childs Pose has 3 positions.

Funky Awesome Playlist

Super Cool Link To Videos Super Cool Link To Videos Super Cool Link To Videos

Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

b%XUSHH�7RUVRDay #16

Abdominals will be the primary target! We’ll also incorporate some moves that’ll heat up WKH�SHFWRUDOV��WULFHSV��KLS�ÁH[RUV��DQG�ORZHU�EDFN��$EGRPLQDO�ZRUNRXWV�FDQ�RIWHQ�IHHO�OLNH�a swift kick to the gut, but that’s because people often overdo/perform moves incorrectly. These workouts are designed to give you the best results possible, without over-working

target muscle groups. You’re going to feel like a champion after this!

:DUP�8SFire Feet

PlankButt Kickers

Do each move for 30 seconds with no rest between moves.

When all of the moves are com-pleted, rest for 30 seconds. Repeat the circuit 3 times.

Workout10 Push Ups

5 Burpee with Alternating Raise 10 Roll Overs

5 Dead Man Burpee10 Allen Wells

5 Burpee with Split Jump 10 Dive Bomb Push Ups

Do each exercise for given amount of reps. When all of the moves are complete, rest for 1 minute. Repeat for a total of 3 times. for further di-

rection, see below.

Cool DownUp dog

Child’s PoseBack Scratcher

Arm Across

Hold each stretch for 30 sec-onds. Repeat each move (and side) for a total of 2 times then

move onto the next stretch. Childs Pose has 3 positions.

Funky Awesome Playlist

Super Cool Link To Videos Super Cool Link To Videos Super Cool Link To Videos

Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

bb7DEDWD�7LPHUDay #18

Jumps, Jogs, and In & Outs… That’s the name of the game! It’s a full intensity workout that is going to put your stamina to the test! Today’s target muscles will be calves, quads, and KLS�ÁH[RUV��$V�\RX�FDQ�VHH��ZH·UH�GHDOLQJ�ZLWK�VRPH�VHULRXV�PRELOLW\��VR�OHW·V�HQVXUH�RXU�

muscles are nice and warm before starting this workout! Here we go!

:DUP�8SMountain Climbers

Sit ThrusPush Ups

Do each move 10 times with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 3 times. Do 5 of each side for the

Sit Thrus.

WorkoutLateral Jumps

Fire FeetBurpeesJogging

In & Outs

Do every move for 8 rounds. One round is 20 seconds of work fol-

lowed by 10 seconds of rest. After completing 8 rounds, rest for 1 min-ute and move onto the next move.For further direction, check out the

Tabata Explanation at the end of the book.

Cool DownCalf Stretch

Sit and Reach Hamstring Stretch

Hold each stretch for 30 sec-onds. Repeat each move (and side) for a total of 2 times then

move onto the next stretch.

Funky Awesome Playlist

Super Cool Link To Videos Super Cool Link To Videos Super Cool Link To Videos

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Lower Body MeltdownDay #19

Another week down! I was exactly where you are at one point, and I am still learning and JURZLQJ�HYHU\�GD\��:H·UH�LQ�WKLV�WRJHWKHU��/HW·V�WRS�WKLV�ZHHN�RII�ZLWK�VRPH�MXPSV��VNDWHUV��DQG�0LFKDHO�-DFNVRQV��:H·UH�GDQFLQJ�IRU�WKH�ZHHNHQG��/HW·V�IRFXV�RQ�RXU�FDOYHV��TXDGV�

and glutes!

:DUP�8SSquats

Jump Lunge (5 each side)Squats With Calf Raise

Do each move 10 times with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 3

times.

WorkoutJump Squats

Michael JacksonsBallet Jumps

Skaters

Do each move for 30 seconds with no rest between moves. When all of the moves are completed, rest

for 30 seconds. Repeat the circuit 4 times.

Cool DownHamstring Stretch

Calf StretchPigeon

Hold each stretch for 30 sec-onds. Repeat each move (and side) for a total of 2 times then

move onto the next stretch.

Funky Awesome Playlist

Super Cool Link To Videos Super Cool Link To Videos Super Cool Link To Videos

WEEK FOUR

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b([SORVLRQVDay #22

As per usual, we’re going to start things on a high note! Immense full body workout it is! 3UHSDUH�WR�IHHO�H[WUD�VSHFLDO�LQ�\RXU�TXDGV��FDOYHV��KDPVWULQJV��KLS�ÁH[RUV��DQG�REOLTXH·V�

:DUP�8SSquats with Leg LiftMichael Jacksons

Supermans

Do each move 10 times with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 3

times.

WorkoutJogging

Calf JumpsBurpees

Scissor RunButt Kickers

Mountain Climbers180 JumpsStar Jumps

Bunny Hop Sprawl

Do each move for 30 seconds with no rest between moves. When all of the moves are completed, rest

for 30 seconds. Repeat the circuit 3 times.

Cool DownUp Dog

Childs PoseHamstring Stretch

Hold each stretch for 30 sec-onds. Repeat each move (and side) for a total of 2 times then

move onto the next stretch. Childs Pose has 3 positions.

Funky Awesome Playlist

Super Cool Link To Videos Super Cool Link To Videos Super Cool Link To Videos

Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

-XPSLQȠ�$URXQGDay #23

Day 2, we’re still weaning ourselves into the week, so today we’ll take it easy… Oh, who am I kidding, intense Full body training it is! Today we’ll hammer out some jump rope to heat up all major muscle groups, and then we’ll focus on pectorals, triceps, abdominals,

REOLTXH·V�DQG�WKH�ORZHU�EDFN��/HW·V�KDYH�VRPH�IXQ��DQG�OHW�WKDW�VZHDW�GULS�

:DUP�8SBurpees

Mountain Climbers Do each move for 45 seconds with no rest between moves.

When all of the moves are com-pleted, rest for 30 seconds. Re-

peat the circuit 3 times.

WorkoutJump Rope

0RGL¿HG�3XVK�8SVRussian Twists

Jump RopeDive Bomb Push Ups

Extended TouchJump Rope

Ground N PoundWindshield

Do each move for 30 seconds with no rest between moves. When all of the moves are completed, rest

for 30 seconds. Repeat the circuit 3 times.

Cool DownUpward DogChild PoseSit & Reach

Hold each stretch for 30 sec-onds. Repeat each move (and side) for a total of 2 times then

move onto the next stretch. Childs Pose has 3 positions.

Funky Awesome Playlist

Super Cool Link To Videos Super Cool Link To Videos Super Cool Link To Videos

Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

6SUDZODay #25

I can’t stress the importance of lower body workouts… Beach season is rollin’ around, so let’s get that body prepared for all the activities that can be enjoyed under the hot sun!

Quads, calves, and lower back will be the focus today! Show your legs some love!

:DUP�8SBurpees

Mountain ClimbersButt Kickers

Do each move for 30 seconds with no rest between moves.

When all of the moves are com-pleted, rest for 30 seconds. Re-

peat the circuit 3 times.

WorkoutFire Feet w/ Sprawl

Scissor RunJumping Thrusts

Calf Jumps

Do every move for 8 rounds. One round is 20 seconds of work fol-

lowed by 10 seconds of rest. After completing 8 rounds, rest for 1 min-ute and move onto the next move. For further direction, check out the

Tabata Explanation at the end of the book.

Cool DownHamstring Stretch

Hugging KneeQuad Stretch

Hold each stretch for 30 sec-onds. Repeat each move (and side) for a total of 2 times then

move onto the next stretch.

Funky Awesome Playlist

Super Cool Link To Videos Super Cool Link To Videos Super Cool Link To Videos

Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

Last Day Day #26

I love that you commit to this program. You seriously conquered something and I can’t stress how SURXG�,�DP��$SSUHFLDWH�KRZ�IDU�\RX¶YH�FRPH��,¶P�QRW�JRLQJ�WR�VWRS�EHOLHYLQJ��:H¶UH�JRLQJ�WR�¿QLVK�the program off on a high note; keeping in mind the physical and mental rejuvenation that follows such a workout! Today is leg day - let’s push full intensity and feel the glorious burn in our calves,

TXDGV��JOXWHV��KLS�ÀH[RUV��DQG�REOLTXH¶V��7KLV�LV�\RXU�YLFWRU\�

:DUP�8SSquats

Scissor SquatsSquats With Calf Raise

Do each move 10 times with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 3

times.

Workout30 seconds Lunge With Calf Raise

1 minute Inside Tap Jogging30 seconds Lunge Raise1 minute Speed Skaters30 seconds Pulsing Lung

1 minute In & Outs

Do each move for given amount of time with no rest between moves.

When all of the moves are complet-ed, rest for 1 minute. Repeat the

circuit 3 times.

Cool DownQuad StretchCalf Stretch

Hold each stretch for 30 sec-onds. Repeat each move (and side) for a total of 2 times then

move onto the next stretch.

Funky Awesome Playlist

Super Cool Link To Videos Super Cool Link To Videos Super Cool Link To Videos

b�Congratulations!<RX�KDYH�FRPSOHWHG�

\RXU�SURJUDP��

Just because you’ve decided to clean up your diet doesn’t mean you have to go without your favourite treats! Thanks to the recipes in Wholesome Blends eBook you no longer have to miss out on creamy strawberry milkshakes, lemon-ade, mojitos, pumpkin pie, kiwi lime pie, chocolate milk and many more of your beloved indulgences!

You receive all of this for only 10 dollars! You can purchase our book in our store!

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What’s Included: - Over twenty vegan recipes.- How to make your own superfood smoothie.- Directions for making your own milk. - Everything you need to know about choosing a healthy, nutrient dense protein powder. - An in-depth look at the ingredients used in common store-bought smoothies, and a healthier alternative explained.���$�OLVW�H[SODLQLQJ�WKH�IRXU�PXWXDO�EHQH¿WV�\RX�FDQ��H[SHFW�IURP�RXU�VPRRWKLHV���7KH�QXWULWLRQDO�EHQH¿WV�RI����FRPPRQ�VXSHUIRRGV����$�OLVW�FRQWDLQLQJ�WKH�EHQH¿WV�DQG�GLHWDU\�VRXUFHV�RI�HYHU\�vitamin and mineral. - A shopping list containing every ingredient you’ll need to get started!

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ARE YOU ENJOYING YOUR WORKOUTS?

It would mean the WORLD to us if you could quickly write a review! The review will be shared on our homepage to hopefully en-

courage others to join our workout revolution! Please email us at reviews@wayofgray.com!

Please include your name if you like!

#WAYOFGRAY Don’t forget to hastag your sweaty face pho-to with #wayofgray! We will be checking the

hashtag regularly!

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FREQUENTLY ASKED QUESTIONS How hard should I be doing

each move? All of the moves are meant to be done at your maximum intensity. The intensity of WKH�ZRUNRXWV�ZLOO�LQFUHDVH�DV�\RXU�¿WQHVV�

level increases. This allows the workouts to EH�FKDOOHQJLQJ�IRU�HYHU\�¿WQHVV�OHYHO��,I�WKH�workouts are too intense, simply go slow-er. You have TOTAL control over how hard

these workouts are.

6KRXOG�,�EH�GRLQJ�WKH�H[HUFLV-HV�DW�WKH�VDPH�VSHHG�DV�WKH�

videos?All of the moves are meant to be done at

your maximum intensity. The exercises are done at a slower pace in the videos for in-

structional purposes. Feel free to go at your own pace, but keep in mind that the harder you push yourself, the better the results will

be.

Should I be doing any addi-WLRQDO�H[HUFLVH"

These workout programs are designed to be done exclusively. However, you can do them

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When will I see results?

The results you see are dependant on how hard YOU work and how dedicated YOU are. Standard weight loss is 1-2 pounds a week

but there are many different factors that play a role. Remember, results aren’t just a

number on a scale. Increased energy levels, FOHDUHU�VNLQ��LQFUHDVHG�LQ�FRQ¿GHQFH�DQG�

overall improved attitude are the results you may see after just a few workouts.

Why do my wrists hurt during VRPH�H[HUFLVHV"

Push up, planks, mountain climbers, frog-gers, and tick tocks may cause mild discom-fort to those who are new to exercising -This

is something your body should adjust to. Also, try shifting the weight from your wrists into your lower body and engage your mus-cles while maintaining good balance. How-ever if you are experiencing severe pain,

please consult your physician.

What should I eat after work-ing out?

It is recommend that you consume protein after working out to help with muscle repair. I highly recommend a protein smoothie. You FDQ�¿QG�P\�WRS�IDYRXULWH�VPRRWKLHV�DQG�

guide to picking out a protein powder, here.

Is working out 4 days a week enough?

It is hard to workout anymore than 4 times when you are killing yourself each session - you are meant to smash yourself in each of these session. In addition, enough recovery time is essential when you are working out at such a high intensity. It is recommended while doing these workouts to not do any

extra exercise as the body needs rest.

Can I do any activity on my rest days?

We recommend you do very little to no activity on your rest days. Walking your dog,

taking a low intensity yoga class or going for a hike is the absolute maximum amount of activity you should be doing. Don’t feel ashamed for resting - taking rest days will help your body recover and give you fast

results.

,�KDYH� DQ\�NLQG�RI�SDLQ� �FDQ�,�do you workouts?

Before you go any further, we recommend you consult your physician and/or physio-

therapist for a further diagnosis.

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FREQUENTLY ASKED QUESTIONS Should I work out even

though I am sore from my SUHYLRXV�ZRUNRXWV"

If you have a scheduled workout, we rec-ommend you workout. Working out helps reduce the lactic acid which is responsible

for muscle ache. If you are on a rest day, we recommend you rest to ensure proper recov-ery. However if you are experiencing severe

pain, please consult your physician.

Why have I been feeling hun-grier since starting these

workouts?

It is normal to experience an increase in your appetite when doing HIIT. These workouts burn quite a few calories during and after

each session. Eating more nutritious foods will help with this problem.

My tail bone hurts during the DEGRPLQDO�H[HUFLVH��KRZ�GR�,�

VWRS�WKLV"7U\�VLWWLQJ�RQ�D�FXVKLRQ��RU�¿WQHVV�PDW�ZKLOH�

doing abdominal exercises.

Why do I feel dizzy during my workouts?

A dizzy sensation may be the result of low blood sugar - eating something healthy

should alleviate this sensation. However, use your own discretion and consult your physi-

cian if symptoms persist or worsen.

:K\�GR�,�KDYH�WR�:DUP�8S�and Cool Down?

Warming up prepares your body for your workout. By warming up, you are reducing the risk of injury. Cooling down calms the body after exercise. By cooling down, you

may reduce the muscle tension you experi-ence after your workout.

&DQ�,�UHSHDW�WKHVH�ZRUNRXWV"�Out of order or in order?

Yes you can! Repeating these workouts will not reuce their effectiveness

,�GRQȠW�KDYH�D�MXPS�URSH��FDQ�I still do these workouts?

Yes you can! Simply jump up and down quickly.

What workout is the most effective for “X?”

The majority of these workouts are full body and certain ones work certain body sections. The description on each workout page ex-

plains what the moves are working.

WORKOUT FORMATS EXPLAINED

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TABATA FORMAT EXPLAINED 7KHUH�DUH�¿YH�PRYHV�LQ�HYHU\�7DEDWD�ZRUNRXW��<RX�GR�HDFK�PRYH�IRU�HLJKW�URXQGV��2QH�URXQG�

is 20 seconds of work, followed by 10 seconds of rest. After you have completed the eight rounds, you take a one minute break and move on to the next move.

The “Tabata Timer” app is what we use to time our Tabata workouts.

Move #11. 20 seconds work, 10 seconds off2. 20 seconds work, 10 seconds off3. 20 seconds work, 10 seconds off4. 20 seconds work, 10 seconds off5. 20 seconds work, 10 seconds off6. 20 seconds work, 10 seconds off7. 20 seconds work, 10 seconds off8. 20 seconds work, 10 seconds off

EXAMPLE

Move #21. 20 seconds work, 10 seconds off2. 20 seconds work, 10 seconds off3. 20 seconds work, 10 seconds off4. 20 seconds work, 10 seconds off5. 20 seconds work, 10 seconds off6. 20 seconds work, 10 seconds off7. 20 seconds work, 10 seconds off8. 20 seconds work, 10 seconds off

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AS MANY ROUNDS AS POSSIBLE EXPLAINED

For this format you do the given circuit as many times as you can in the a lotted time. You do every move for the amount of reps given, and complete the entire circuit with no rest in be-

tween the exercises. You can rest as much as you need to between each circuit, but keep in mind, the more you do, the better results you will see.

20 of one move15 of one moves10 of one move

REST

20 of one move15 of one move10 of one move

EXAMPLE

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CIRCUIT FORMAT EXPLAINED Do each move for the allotted time. Do not rest in between each moves, unless stated. Once all the moves are complete, rest for given amount of time. Repeat for given amount of sets.

The “Seconds” app is what we use to time our circuit workouts.

Move #1 - 30 secondsMove #2 - 30 secondsMove #3 - 30 seconds

Rest - 30 seconds

Rest for X amount of time.

EXAMPLE

Move #1 - 30 secondsMove #2 - 30 secondsMove #3 - 30 seconds

Rest - 30 seconds

Rest for X amount of time.

Don’t allow the opinions of others to hold you back from being your beautifully unique self. Be crazy, be silly and be you! Stop caring what others think and be free! Allow your light to shine WKURXJK�DQG�SRVLWLYHO\�LQÀXHQFH�WKRVH�DURXQG�\RX�

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WE LOVE YOU<RX�ZLOO�UHDFK�\RXU�¿WQHVV�JRDOV��:H�EHOLHYH�LQ�\RX��<RX�ZLOO�VWDUW�WR�ZDON�ZLWK�D�QHZ�VHQVH�RI�FRQ¿GHQFH��DQG�OHDUQ�WR�ORYH�WKH�VNLQ�\RX�DUH�LQ��:H�know you will. At times you may become discouraged or unmotivated, but please never forgot that you are worth it. You are worth the time you are

investing in your health. We believe in your victory.

We want to thank you for welcoming us into your world. We truly hope that we’ve been able to strike inspiration within you –inspiration that will lead

you to be more mindful of how you treat your body. Our motive is to show you a different approach to health and wellness – an approach you’ll re-

spect and learn to love!

Don’t forget to follow us for updates!

www.wayofgray.com