natalie jill home workout book v1.2

8/21/2019 Natalie Jill Home Workout Book V1.2

1/46Purchased by Natalie Jill Fitness, [email protected] #4319970-


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Table of Contents

EXERCISES FOR THE CORE .............................................................................................................. 3

CRUNCH ............................................................................................................................................... 3

OPPOSITE LEG & ARM ..................................................................................................................... 4

BRIDGE ................................................................................................................................................. 5

CRUNCH PLUS ................................................................................................................................... 6

SIDE PLANK ......................................................................................................................................... 7

CROSS-OVER ...................................................................................................................................... 8

GARHAMMER RAISE ........................................................................................................................ 9

STANDING DOUBLE CRUNCH.................................................................................................... 10

STABILITY BALL BALANCE........................................................................................................... 11

EXERCISES FOR THE LOWER BODY ..........................................................................................12

WALL SIT ............................................................................................................................................ 12

PLIE SQUAT ....................................................................................................................................... 13

CALF RAISE........................................................................................................................................ 14

GLUTE KICK-BACK .......................................................................................................................... 15

DONKEY KICK ................................................................................................................................... 16

SQUAT WITH SINGLE-LEG LIFT.................................................................................................. 17

BULGARIAN SPLIT SQUAT........................................................................................................... 18

FORWARD LUNGE .......................................................................................................................... 19

BACKWARDS LUNGE..................................................................................................................... 20

SINGLE-LEG DEADLIFT ................................................................................................................. 21

TICK-TOCK LUNGE.......................................................................................................................... 22

PLATTER LUNGE.............................................................................................................................. 23

SINGLE LEG SIT ................................................................................................................................ 24

STANDING FULL EXTENSION..................................................................................................... 25

EXERCISES FOR THE UPPER BODY ............................................................................................26

CHEST PRESS .................................................................................................................................... 26

BICEP CURL WITH A TWIST.......................................................................................................... 27

TRICEP DIP ......................................................................................................................................... 28

UPRIGHT ROW ................................................................................................................................. 29

EXTERNAL SHOULDER ROTATION........................................................................................... 30

BICEP CURL VARIATION ............................................................................................................... 31

BENT-OVER LATERAL SHOULDER RAISE................................................................................ 32

OVERHEAD TRICEPS EXTENSION.............................................................................................. 33

SHOULDER L ..................................................................................................................................... 34

WALL WALK ...................................................................................................................................... 35

Purchased by Natalie Jill Fitness, [email protected] #4319970-


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POWER MOVES ..................................................................................................................................36

BUTT KICK .......................................................................................................................................... 36

NATALIE JILL JUMPING JACKS................................................................................................... 37

WEIGHTED PUNCHES.................................................................................................................... 38

SQUAT PRESS WITH POWER....................................................................................................... 39

STEP-UP .............................................................................................................................................. 40

TOTAL BODY BLASTER WORKOUTS ........................................................................................41

BEGINNER .......................................................................................................................................... 41

INTERMEDIATE ................................................................................................................................ 42

ADVANCED ....................................................................................................................................... 43



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1 | P a g e

Hi there - Natalie Jill here!

I absolutely love the idea of

making small positive changes

each week along a fitness and

nutrition journey, and that

includes adding new and

interesting exercises into my

regular routine.

Every week Ive provided new

ideas for at-home toning and

strengthening moves, and nowIve compiled them into a single

book that will not only take you

through step-by-step instructions,

but will also provide you with

some set routines so that you

dont have to spend a whole lot of time figuring out which moves to do and when.

Youll notice the pictures have all been taken at my home in a normal environment.

No touch-ups, but certainly some guest appearances from my fabulous daughter

Penelope and my sweet dog Bean.

Keep in mind that I want you to take into account YOUR individual fitness level,

YOUR own range of motion, and YOUR own starting abilities. Modify where you

need to make changes, and challenge yourself by not only adding repetitions, but

by adding resistance bands or weights where you feel its appropriate.

The exercises listed are complete in their descriptions, and are meant for you to

pick and choose from. Ive taken the liberty of categorizing them as Beginner

(GREEN), Intermediate (ORANGE), and Advanced (PURPLE) but dont let those

labels define your workout. Ive provided three total body blaster routines so that



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you dont even have to think about what you should do, and Ive provided you with

a way to track your progress in 4-week increments. No excuses start today! If you

dont have hand weights, use soup cans! If you need an exercise mat but dont have

one, use a towel! The sooner you establish your baseline and determine what it will

take to accomplish your goals, the sooner youll be on your way to reaching them!

I hope this helps to motivate you and to create your own at-home training studio

(just like mine!) where you can achieve the fitness goals youve set for yourself.

Know that Im putting myself through the same motions, and I know they work.

And remember, things dont just happen, YOU MAKE THEM HAPPEN!!!

Excuses or Solutions...YOU Decide!

- Natalie Jill



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EXERCISES FOR THE CORE

CRUNCH

A relatively easy move that you can do almost ANYWHERE! Get working on thoseABS!

INSTRUCTIONS:

1. Lie flat on your back with your knees bent, feet flat on the floor, and hands

behind your head with your elbows back.

2. Contract your abdominal muscles (NOT your hip flexors), and lift just your

upper back off of the floor. Make sure youre not pulling your elbows forward

and straining your neck

your chin should be up and your head should beresting lightly on your fingertips.

3. Exhale as you contract your abdominals and lift off of the floor. Pause and hold

the position at the top for several seconds, and inhale as you release and

carefully come back down.

4. 25-50 repetitions are ideal, but work within your individual fitness abilities.



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OPPOSITE LEG & ARM

Works the whole body but GREAT for core and lower back!

INSTRUCTIONS:

1. Start in a hands and knees position. Back should be flat with hips slightly

tucked, tops of the feet are resting on the floor, and shoulders should be

tracking over wrists.

2. Keeping the core tight, the back flat, and the hips level, extend and raise both

your right arm and your left leg (toe pointed!) at the same time.

3. Hold the raised/extended position for a count of 3 and lower. Switch to the

opposite side.

4.

Repeat for a total of 5-15 on each side.



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BRIDGE

How long can you hold this move? Make it a daily challenge!

INSTRUCTIONS:

1. Lie on your back with your feet hip-width, knees bent and your legs drawn up

to your butt. You should be able to touch your heels with your fingertips.

2.

Your hands stay at your sides as you push up through your core and hips,

keeping your shoulders and head on the floor.

3.

Tighten your glutes, maintain a strong core, tuck your hips and hold theposition for 20-60 seconds.

4. Release the move and repeat as needed.



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CRUNCH PLUS

A modification on the crunch that will help take you to the next level!

INSTRUCTIONS:

1. Lie flat on your back with your legs extended in the air, knees slightly bent,

and hands behind your head with your elbows back.

2. As before, contract your abdominal muscles (NOT your hip flexors), and lift just

your upper back off of the floor. Make sure youre not pulling your elbowsforward and straining your neck your chin should be up and your head

should be resting lightly on your fingertips.

3. Exhale as you contract your abdominals and lift off of the floor. Pause and hold

the position at the top for 2-3 seconds, and inhale as you release and carefully

come back down.

4.

25-50 repetitions are ideal, but work within your individual fitness abilities.



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SIDE PLANK

How LONG can you hold each side? Works your CORE and OBLIQUES!

INSTRUCTIONS:

1.

Lie on your side with your right elbow on the ground.

2. Lift yourself up to form a plank. Your feet can be stacked (pictured), scissored,

or you can place your right knee on the ground.

3. Your hips should be stacked, and your right shoulder should be directly over

your right elbow. Keep the neck in a neutral position.

4. Reach your left arm up and hold the position for at least a count of ten. Switch

sides.

5. Your goal should be to work yourself up to a hold on each side for a full 60

seconds!



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CROSS-OVER

Time to work that LOWER part of your stomach!

INSTRUCTIONS:

1. Lie flat on your back with your hands at your sides, and legs extended and on

the floor.

2. Keeping your core tight, your head resting in a neutral position on the floor,

and your lower back flat on the ground, lift your legs off the floor in anelevated position (higher is easier, lower is harder)

3.

Keeping the legs extended and elevated, open and move them out into a V-

position, then bring them together and cross your ankles.

4. Your abdominals remained ENGAGED as you open back out and repeat the

move. An option is to change the top foot with each cross-over.



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GARHAMMER RAISE

The name may sound silly but the move is truly effective!

INSTRUCTIONS:

1. Lie flat on your back with your hands out wide and at your sides, and legs

extended and in the air.2. Keeping your core tight, your head resting in a neutral position on the floor,

and your lower back flat on the ground, lower your legs down to an extended

position 1-2 inches from the floor (modify as needed).

3. Keeping the legs strong and extended, engage both lower and upper

abdominals and bring the legs back up and elevated with toes pointed.

4. Bring the lower back off of the floor and pushing through the lower

abdominals to bring your toes up and overhead.

5.

Repeat this move in a SLOW and CONTROLLED manner. 5-10 repetitions areperfect!



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STANDING DOUBLE CRUNCH

Make sure you exhale with each repetition. Standing abs are AMAZING!

INSTRUCTIONS:

1. Start with feet shoulder-width apart and soft knees. Lightly tuck your hips and

pull your belly button in towards your spine.

2. Your right hand comes behind your head with elbow out wide, your left hand

come to your waistline.

3.

As you would on the floor, contract your abdominals to bring your shoulders

forward, and rotate through the obliques to bring the right elbow across the

body. AT THE SAME TIME, your left knee is coming up and across the body to

meet your right elbow.

4. Repeat 10-25 times on one side, then switch to the opposite. Another option is

to alternate sides each repetition, but only do so if you feel you have a strong

core and can maintain balance.



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STABILITY BALL BALANCE

A strong core helps prevent and alleviate many back problems!

YOULL ALSO NEED:A stability ball and a flat non-slippery surface

INSTRUCTIONS:

1. If you are a beginner, its highly recommended that you start by having

something nearby that you can SAFELY hold onto while you build your ability

to balance.2. Kneel onto your stability ball, with knees hip- to shoulder-width apart. Start

with your hips lightly resting on heels and work your way up into an elevated

kneeling position with your hands on your hips and your glutes tight.

3.

Hold the balance position for 20-60 seconds, release and repeat.

4. As you increase core strength, challenge yourself by changing positions on the

ball!



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EXERCISES FOR THE LOWER BODY

WALL SIT

A static hold position that will build both strength AND endurance in those quads!

YOULL ALSO NEED:A stable and SAFE wall to lean/sit back on

INSTRUCTIONS:

1. Stand in front of a wall and lean against it (your entire body should be flat

against the wall)2. Slide down and step your feet out in front of you until your knees are at about

90-degree angles. Its as if youre sitting in a chair!

3. Contract your abdominals and hold the position for 20-60 seconds. Stand and

then repeat!



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PLIE SQUAT

Time to work those neglected inner thighs!!!

INSTRUCTIONS:

1. Stand upright with your feet wider than shoulder-width. You want your heels

in, your toes out, your core tight and your hips tucked.

2. Lower down into a squat the eventual goal is to get your hips in line with

your knees and as close to parallel with the floor as possible.

3. Make sure your knees dont pass your toes during the movement.

4.

To come back up, pull through your inner thighs.

5. Repeat 15-20 times. You can experiment with lifting one heel and then the

other, or even both!



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CALF RAISE

Nicely defined calves are always a plus!

YOULL ALSO NEED:A platform or ledge thats sturdy and safe for you to step onto

INSTRUCTIONS:

1. Start with your feet hip-width, standing on top of your chosen step or

platform. Hand position is optional if you have trouble keeping your balance

I advise holding onto something safe, but dont let it aid you in the movement.

2. Hang both heels off the back of the step or platform. Extend both heels

downwards, and then press up into a high heel position.

3. Release and come back down. Keep your pace relatively rapid until youve

maxed out on repetitions.

4. Increase intensity by changing foot position (i.e. single leg raises).



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GLUTE KICK-BACK

Squeeze and kick! Squeeze and kick!

INSTRUCTIONS:

1.

Start with your feet hip-width, standing on your right leg, with your left leg

extended toe down behind you. If needed, use that right hand to balance, but

dont let it aid you in the movement.

2. Keep that core strong, shoulders back, and hips tucked, and kick back that left

leg while squeezing the left glute.

3. Hold the move at the top for a 2-3 second count, release and come back down.

4. Repeat for 15-25 repetitions and then change legs.



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DONKEY KICK

Kick that leg up like a donkey! Make those GLUTES BURN!!

INSTRUCTIONS:

1. Kneel down on the floor with your elbows under your shoulders and

supporting your body.

2. Balancing on your left knee, lift your right leg up and kick it upward straight in

the air. Kick as high as possible!

3. Lower your right leg, bending at the knee until the shin is parallel with the

floor. Repeat.4. Complete repetitions with right leg and then switch to the left.

5. 15-25 repetitions per leg are ideal.



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SQUAT WITH SINGLE-LEG LIFT

A dynamic movement that will strengthen your legs AND get your heart rate up!

INSTRUCTIONS:

1.

Stand upright with your feet hip-width apart and your hands on your hips.

2.

Sit back with weight evenly distributed through the heels, as if you want to sit

in a chair. Do not let the knees pass the toes, so work within your given range

of motion.

3. As you stand up, push up into the right leg and lift your left leg up and to the

side.

4. Return your left leg to the starting position, and repeat on the opposite side.

5.

Continue alternating side lifts with the squats. Go for 15-25 repetitions oneach leg.



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BULGARIAN SPLIT SQUAT

I feel this one all day long LOVE it!!!

YOULL ALSO NEED:A stable elevated platform to place your back foot on

INSTRUCTIONS:

1. Face away from your chosen elevated platform or step, and position yourself

about two to three feet away from it.

2. Bring your right leg behind you and place your right foot on the platform, toe

down, with a slight bend in your knee.

3. Bend your left knee and lower yourself down into a single leg squat, making

sure to keep your shoulder back, your hips tucked, and your core strong.4. Hold the position and take a 2-3 second count when you reach your full range

of motion at the bottom. The goal is to have your left thigh slightly below

parallel and your right knee nearly touching the floor.

5. Press back up again through the left glute and quad, and repeat. Switch over

to the opposite side when done with all repetitions on one leg. 10-15

repetitions are ideal.



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FORWARD LUNGE

Possibly one of the BEST lower body moves. Youll see results FAST!

INSTRUCTIONS:

1. Stand upright with your feet hip-width apart and your hands on your hips.

2. Keeping your left leg in place, take a big step forwards with your right leg.

3. Your front knee should track over your front ankle and lower into a right-angle

position. Your back knee should lower down and ALMOST touch the floor.

4. Keeping your glutes tight, push off from your right leg and either return to

your starting position, or walk forward to have the left leg meet the right.

5. You can alternate legs and stay in one place, or you can move into a walking

lunge, completing your reps while travelling from one point to the next.

6. 15-25 repetitions on each leg are ideal!



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BACKWARDS LUNGE

A great variation on the forward lunge that will help hit additional small muscle

groups

INSTRUCTIONS:

1.

Stand upright with your feet hip-width apart and your hands on your hips.

2. Keeping your left leg in place, take a big step backwards with your right leg.

3. Your front knee should track over your front ankle and lower into a right-angle

position. Your back knee should lower down and ALMOST touch the floor.

4. Keeping your glutes tight, push off from your right leg and return to your

starting position.

5.

You can alternate legs, completing the same move with the right leg in frontand the left leg coming back, OR you can complete repetitions on one leg and

then switch to the other side.

6. 15-25 repetitions on each leg is still the goal.



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SINGLE-LEG DEADLIFT

Want a smooth and tight behind? Youve got to work those hamstrings and glutes

together!

YOULL ALSO NEED: 5-10lb weights

INSTRUCTIONS:

1. Start with your feet hip-width and with weights in both hands right in front of

your thighs, palms down.

2. Shifting weight into the right leg, keeping the right knee soft, lift the left leg

slightly off the floor with the toe behind and pointed.

3. Lower your torso forward and downward while at the same time raising the

left leg behind you. Its extremely important to keep your back straight andstrong, and keep the left leg, hip and knee extended throughout the

movement.

4. The weights in your extended hands will lower towards the floor providing

extra resistance. Once you feel that stretch in the right hamstring, contract the

glutes and hamstring to lift your body back up.

5. Repeat for 10-20 repetitions and then change legs.



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TICK-TOCK LUNGE

This variation combines both forward and backwards lunges the best of both

worlds!

INSTRUCTIONS:

1. Stand upright with your feet hip-width apart and your hands on your hips.

2. Keeping your left leg in place, take a big step forwards with your right leg

(12:00) into a forwards lunge.

3.

Keeping your glutes tight, push off from your right leg and return to center

(your starting position).

4. Now bring the right leg into a backwards lunge (6:00).

5. Push through your left leg and return your right leg to center (your starting

position).

6. Switch sides. 15-25 repetitions on each leg.



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PLATTER LUNGE

Another variation to keep it interesting this time adding in an upper-body move!

YOULL ALSO NEED: 3-8lb weights

INSTRUCTIONS:

1. Stand upright with your feet hip-width apart, weights in each hands with

elbows bent and in tight to the waistline, palms up.

2. Keeping your left leg in place, take a big step forwards with your right leg into

a forwards lunge.

3. At the same time, extend both arms forward as if youre carrying a large

platter.

4. Keeping your glutes tight, push off from your right leg and return to your

starting position while bringing the arms back into place.5. Switch sides. 15-25 repetitions on each leg.



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SINGLE LEG SIT

Talk about strength and balance! Youll need to work yourself up to doing these, so

be patient!

YOULL ALSO NEED: A platform or bench to safely sit back on

INSTRUCTIONS:

1. Start with your feet hip-width standing in front of a platform or bench.

2. Shift your weight into your right leg and lift your left leg slightly off the

ground. Youll want your arms raised in front of you as theyll be a counter-

balance for your body as you lower down.

3. Keep your back straight, hips square, and chin level (resist the urge to look

down at your feet!), and slowly bend your right knee and lower your body

down to the bench while your left leg remains off the floor.

4. As soon as you touch down on the platform or bench, push through your right

leg and stand back up. Repeat 5-10 times and then switch legs.



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STANDING FULL EXTENSION

A combination move to work shoulders, core and glutes!

YOULL ALSO NEED:3-5lb hand weights

INSTRUCTIONS:

1.

Holding your hand weights with palms facing your quads, stand tall with your

shoulders back and balance on your right leg.

2. Extend your left leg behind you, toe pointed and lightly resting on the ground,

leg nice and straight.

3. Keeping the glutes nice and tight, raise that left leg behind you WHILE raising

your arms up straight in front of you up (to collarbone height).

4. Hold the position for several seconds, releasing your left leg and arms at the

same time back to the starting position stay SLOW AND CONTROLLED!5. Perform 5-15 repetitions and then switch to the other leg.



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EXERCISES FOR THE UPPER BODY

CHEST PRESSStrength in your chest helps you throughout your day as you lift, push, pull, etc.


INSTRUCTIONS:

1. Lying flat on your back holding weights in your hand slowly raise up and back

down to starting position

2.

Keep your core tight and feet flat on the ground

3. If you are on an ottoman or a bench you can as an option bring your feet up

and lay them flat on the ottoman or bench

4.

For EXTRA core challenge keep your fee in the air with your knees bent

5. Lift, lower and repeat!

6. Complete 10-20 reps



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BICEP CURL WITH A TWIST

Ive put my own twist on the standard biceps curl to make itmore effective

YOULL NEED:3-10lb hand weights

INSTRUCTIONS:

1.

Start by standing with feet hip-width apart, knees soft, and one weight in each

hand with hands at your sides, palms in.

2. Keeping your elbows locked at your sides, your core tight, and your shoulders

back, lift both arms together, rotate the hands (the twist) so that the palms

are facing in, and bring the palms out to be in line with the shoulders.

3. Squeeze and hold for a 2-3 second count, release and return the hands to the

starting position.

4. Go for 10-15 repetitions.



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TRICEP DIPUse a bench, a couch, a chair... Go LOW. Hold it LOW.

YOULL ALSO NEED:A platform or bench thats safe and can support your body

weight

INSTRUCTIONS:

1. Start by standing with your back to the platform or bench. Place your hands

down on the platform slightly closer than shoulder-width distance, with your

palms down and knuckles facing forward.2. Extend your legs and place just your heels on the floor. Keep your hips close to

the platform as you lower your body by bending at the elbows.

3. Straighten your arms and lift your body back up. Complete 10-15 repetitions.



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UPRIGHT ROW

Row, row, row your way to AMAZING shoulders!


INSTRUCTIONS:

1. Start by standing with feet hip-width apart, soft knees and weights in each

hand with palms in and hands in front of your thighs.

2.

Pull the weights up towards the collarbone as if rowing upwards, allowing thewrists to flex as the weights rise, and keeping the elbows higher than the

forearms.

3. Hold the at the top of the position for 2-3 seconds, release and lower back

down.

4.

Complete 10-15 repetitions and change intensity by changing count.



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EXTERNAL SHOULDER ROTATION

Strengthen that rotator cuff for more power in everyday activities!


INSTRUCTIONS:

1.

Start by standing with feet hip-width apart, knees soft, and one weight in eachhand. Palms are facing up and in front of the body with elbows bent and tight

into the waistline.

2.

Keeping the core tight and the shoulders back, slowly rotate the weights out

and in line with the body, and then bring them back to the starting position.

3. Complete 10-20 repetitions.



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BICEP CURL VARIATIONAnother way to improve upon a well-known move


INSTRUCTIONS:

1. Start by standing with feet hip-width apart, knees soft, and one weight in each

hand with hands at your sides, palms up.

2. Your elbows are tight at your sides, but this time youre bringing your elbows

back behind your ribs.3. Keep your core tight and lift both arms together, squeezing the movement at

the top for a 2-3 second hold, and then lower SLOWLY.

4. Go for 10-15 repetitions.



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BENT-OVER LATERAL SHOULDER RAISE

More defined shoulders make EVERYTHING look better!


INSTRUCTIONS:

1. Start by standing with feet hip-width apart, weights in each hand, soft knees

and pivot over slightly at the hips, keeping back flat.

2. Elbows should be slightly bent, and the hands should be extended in front of

you and together in front of the thighs.

3. Raise your upper arms to your sides until your elbows are shoulder height.

Keep the wrists strong and in a neutral position with the arm.4. Lower the hands back together and repeat.




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OVERHEAD TRICEPS EXTENSION

No more BINGO arms!


INSTRUCTIONS:

1. Start by standing with feet hip- to shoulder-width apart, knees soft, and one

weight in each hand. Bring the hands up and back behind the head with

elbows bent and tight into the sides of the head. Options are to use a single

weight, to use both weights side-by-side, or to cross the weights (pictured).

2. Keeping the core tight, contract the triceps together to lift the weights

overhead and extend the arms.

3.

Slowly bring them back to the starting position and repeat. Change up thecount to make it more challenging (2 up/2 down, 3 up/2 down, 1 up/4 down,

etc.)




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SHOULDER L

Toned shoulders look amazing, improve your posture, and are a terrific ego

booster!


INSTRUCTIONS:

1.

Start by standing with feet hip-width apart, knees soft, and one weight in each

hand. Palms are facing down, with your right arm in front of your right thigh,

and your left arm next to your left thigh.

2.

Keeping the core tight and the shoulders back, raise your right arm extended

in front of you while at the same time raising your left arm extended out to the

side.

3. As you lower the weights, reverse the starting position so that your left arm is

now in front and your right arm is on the side.

4.

Raise, switch as you lower, and repeat.

5. Complete 10-20 repetitions on each side.



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WALL WALK

Talk about an absolutely awesome way to work your core and shoulders!

YOULL ALSO NEED:A safe and stable wall that you can lean your body weight on

INSTRUCTIONS:

1. Start standing facing away from the wall. Place your hands on the floor and

your toes on the wall.

2. Make sure that youre close enough to the wall that as you walk your feet up,

you can apply pressure and lock out your elbows.

3. Once your legs are extended overhead, hold the move for 2-3 seconds and

then walk your hands back out in front of you and come down.

4.

Complete 5-10 repetitions.



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POWER MOVES

BUTT KICK

A move used by fitness enthusiasts and athletes alike! Must be good, right?

INSTRUCTIONS:

1. Start with the arms at the sides and slowly kick one foot and then the other

towards the butt. Make sure to land softly on the balls of your feet (DONT heel

strike).

2. Add opposing arm swings to the leg movements, picking up the pace until

you look like a sprinter running in place.

3. Make an effort bring the heels all the way back and kick your glutes.

4. Feel free to move forward with the movement.

5. Change intensity by changing speed and changing length of power burst. Aim

for a minimum of 30 seconds.



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NATALIE JILL JUMPING JACKS

Works your WHOLE body and great cardio!

INSTRUCTIONS:

1. Start by standing with feet hip width apart, knees slightly bent, and arms

raised above your head.

2.

Jump while separating and reaching out arms, separating legs to sides,landing on your forefoot and sitting into a slight squat.

3. Jump again while bringing your arms and legs into your original starting

position.

4. Repeat, and increase intensity by increasing speed. I like to perform as many as

possible within a 2 minute time block. See how many you can safely complete!



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WEIGHTED PUNCHES

Get your whole body involved! Core, back, shoulders, arms... and CARDIO! Stay

STRONG!YOULL ALSO NEED:3-8lb hand weights

INSTRUCTIONS:

1. Stand with feet shoulder-width apart, knees soft, and one weight in each hand

with palms facing in and elbows tight.

2. Bring the right arm across the body and extend the right arm in a fully

extended cross-punch. You should be rotating on the balls of your feet so that

your hips can follow the punch, and so that youre stretching the movethrough the obliques and core.

3. Return to your starting position.

4. Bring the left arm across the body and complete the same movement.

5. Continue to alternate punches for 10-15 punches on each side.

6. Increase intensity by increasing the speed of the movement.



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SQUAT PRESS WITH POWERA move to elevate your heart rate and make you feel POWERFULL!


INSTRUCTIONS:

1. Hold both weights in your right hand, right elbow tight to your side. Feet are

shoulder-width apart, toes forward.

2. Contract your abdominals, bend your knees and slowly sit back into a low

squat. Look forward and keep your chest up, and make sure your knees staybehind your toes.

3. Contract your glutes and hamstrings as you quickly push into a full extension

of the legs AND a full extension of the arm overhead.

4.

I use a 2-count as I lower into my squat, and a 1-count to burst up.

5. Repeat 5-15 times and switch sides with the arms.



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STEP-UP

Build quad and glute strength and tighten up!

YOULL ALSO NEED:A flat elevated platform thats SAFE to step up onto and off of

INSTRUCTIONS:

1. Start with your right foot elevated on your chosen platform and your left foot

on the floor. Hand position is optional (I like them on my hips).

2. Step up through the right glute and push through the right foot. Squeeze the

left glute and point the left toe behind you.

3. Release and come back down. Repeat for 15-25 repetitions on one leg and

then switch to the other.

4.

Increase intensity by increasing movement speed.



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TOTAL BODY BLASTER WORKOUTS

This is a full 12-week program that will allow you to safely progress and track your

accomplishments. Im asking you to incorporate my suggested workouts into your

routine twice a week, and document the weight used (if applicable) and your reps.

Id like to see you go through the routine as a while twice over, but if you only have

time, just go through it once. I know youll kick butt!!!

BEGINNER

Exercise

Week 1 Week 2 Week 3 Week 4Day 1 Day 2 Day 1 Day 2 Day 1 Day 2 Day 1 Day 2Sets Sets Sets Sets Sets Sets Sets Sets

1 2 1 2 1 2 1 1 2 2 1 2 1 2 1 2

Wall Sit

Chest Press

Plie Squat

Bicep Curl WithA Twist

Crunch

Calf Raise

Tricep Dip

Glute Kick Back

Upright Row

Opposite Leg &Arm

Donkey Kick

Ext. Shoulder

Rotation

Bridge



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INTERMEDIATE

Exercise


1 2 1 2 1 2 1 1 2 2 1 2 1 2 1 2

Squat withSingle Leg Lift

Crunch

Bicep CurlVariationBulgarian SplitSquat

Butt Kick

Crunch Plus

Forward Lunge

Opposite Leg &ArmBent-Over Lat.Shoulder RaiseBackward S.Lunge

Side Plank

Natalie JillJumping JacksSingle-LegDeadliftOverheadTriceps

Cross-Over

Bridge



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ADVANCED

Exercise


1 2 1 2 1 2 1 1 2 2 1 2 1 2 1 2

Crunch

Tick-TockLunge

Crunch Plus

Shoulder L

Opposite Arm &Leg

Butt KickGarhamme RRaise

Platter Lunge

Side Plank

Natalie JillJumping Jacks

Cross-Over

Wall Walk

WeightedPunchesStanding DBL.Crunch

Single Leg Sit

Stability

Squat Press

with PowerBridge

Standing FullExtension

natalie jill home workout book v1.2

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