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Move with Mari 4 Week Intense Shed Guide
IG: @movewithmari
PREFACE Hello! My name is Marianne aka Mari. My fitness journey was hectic. I
didn’t know what I was doing and
I sure did not know HOW to do
things. I was never athletic in my
life. I didn’t know how to do a
single pushup (correctly). I
couldn’t run a mile without
stopping. I was a total fitness
newbie. I tried a lot of things in the
past that had failed, resulting in
poor physical and mental health. After trial and error, I have learned many tips and
important information that I think more people should know about. I created the
Intense Shed Guide as a way for others to try out new and effective ways to burn fat
and start getting stronger. This guide is cardio intensive (in a FUN way!). This 4 week
plan consists of videos and types of workouts that have helped me shed the initial
couple of pounds of fat during the beginning of my fitness journey. It also features
circuits I’ve created which feature my favorite moves. This plan is challenging but you
will not regret it. Jumpstart your fitness journey now.
Page 1
Move with Mari 4 Week Intense Shed Guide
IG: @movewithmari
IMPORTANT INFO
➔ This workout plan is INTENSE!
➔ Make sure you get plenty of sleep because your body WILL need rest.
➔ Drink plenty of water! Hydration is important.
➔ Stretch before and especially after working out to reduce soreness the next day.
➔ Eat WELL. Eat until you are satisfied. You need the fuel.
➔ DO NOT GO ON A EXTREMELY LOW CARB DIET (unless you have a medical
reason such as PCOS). You need energy to complete these workouts.
➔ Be mindful of what you eat. Cut out all of the unnecessary things (like soda,
artificial juice, high sodium snacks etc). Weight loss is largely affected by your
diet. You can’t outrun a bad diet.
➔ It’s a marathon, not a sprint. Don’t overwhelm yourself. For example, do not
reduce your caloric intake more than 20% of your TDEE.
➔ Don’t reward yourself with food (aka a cheat meal).
➔ Do not compare yourself to other people’s progress. It’s all on YOU.
➔ DISCLAIMER: I am not a fitness expert in any way. I am your average girl who
wants to give advice and help others.
Page 2
Move with Mari 4 Week Intense Shed Guide
IG: @movewithmari
GETTING STARTED
➔ Take a before photo or video (front, back, side). Also, take your measurements.
If you are aiming to lose weight, weigh yourself in the morning before starting
the workout plan. Put away the scale until the end of the 4 weeks. DO NOT
WEIGH YOURSELF EVERY WEEK.
➔ If you are aiming to lose weight but do not calorie count:
◆ Look into flexible dieting and intuitive eating. Cut out absolutely
unnecessary things (such as soda, junk food). Be mindful of what you are
eating but don’t restrict yourself from “unhealthy food”. You don’t get fat
from eating fat. However, you will gain weight if you eat an excess of
something (no matter how “healthy” it is).
◆ Eat until you are satisfied, not until you are full.
➔ If you are aiming to lose weight and do calorie count: *more effective
◆ Use a TDEE calculator online and figure out your TDEE. That is the
amount of calories your body burns in a day.
◆ Eat 10 - 20% less than your TDEE. No more than that.
◆ Calories in, calories out. Burn more calories than you take in.
Page 3
Move with Mari 4 Week Intense Shed Guide
IG: @movewithmari
GETTING STARTED
➔ Monday, Wednesday, Friday is circuit training (found on pages 11 & 12).
Download an interval training app. Each circuit is 7 minutes long. In the 7
minutes, you complete the workouts provided in that circuit. Finish all of those
workouts before the timer goes off? Repeat it until the timer runs out. If you
don’t finish the circuit in time, IT’S FINE. Move on. You will get stronger. Take a
30 second break between each circuit. Take a 1 minute break between each set.
In total, you will complete each circuit twice.:
Circuit 1 - 7 min Rest - 30 sec
Circuit 2 - 7 min Rest - 1 min
Circuit 1 - 7 min Rest - 30 sec
Circuit 2 - 7 min TOTAL: 30 min.
➔ Tuesday is tabata-style HIIT and Thursday is cardio kickboxing. Do not get
discouraged if you cannot keep up. Go at your own pace, make needed
modifications, and take breaks IF NEEDED.
➔ Saturday and Sunday are rest days. You can choose which day you want to
have an active rest day. (Default is Sunday) You can choose the yoga playlist or
cardio dancing playlist.
Page 4
Move with Mari 4 Week Intense Shed Guide
IG: @movewithmari
FINAL WORDS
➔ None of the workout days will take more than 60 minutes. Do not do any
additional workouts even if you are tempted.
➔ Don’t know how to do a move? Google it!
➔ After 4 weeks, take after photos / video, retake your measurements, and weigh
yourself. Share your results on the Blogilates app or Instagram and message me
/ tag me!
Blogilates app: Marianne Anthonette
Instagram: @movewithmari
Good luck! I hope that you will continue your fitness journey after
the 4 weeks are over.
XOXO Mari
Page 5
Move with Mari 4 Week Intense Shed Guide
IG: @movewithmari
WEEKLY BREAKDOWN
Monday - Circuit Training (Legs) Tuesday - Tabata-style HIIT Wednesday - Circuit Training (Arms & Abs) Thursday - Cardio Kickboxing Friday - Circuit Training (Full Body) Saturday - Rest Day Sunday - Active Rest Day (Stretching + Yoga OR Cardio Dancing)
Page 6
Move with Mari 4 Week Intense Shed Guide
IG: @movewithmari
WEEK 1
Monday - Circuit Training (Legs) Tuesday - Fat Burning Cardio Tabata Workout, HIIT, Pure Cardio Quickie Workout by Shelly Dose Wednesday - Circuit Training (Arms & Abs) Thursday - POP Kicks by BlogilatesTV Friday - Circuit Training (Full Body) Saturday - Rest Day Sunday - Stretching + Yoga OR Stretching + Cardio Dancing
Page 7
Move with Mari 4 Week Intense Shed Guide
IG: @movewithmari
WEEK 2
Monday - Circuit Training (Legs) Tuesday - Butt and Abs Tabata Workout - Fat Blasting Cardio Interval Workout by FitnessBlender Wednesday - Circuit Training (Arms & Abs) Thursday - HIIT Cardio Kickboxing Workout Video at home, HIIT Workout, Aerobic Kickboxing HIIT Workout by Shelly Dose Friday - Circuit Training (Full Body) Saturday - Rest Day Sunday - Stretching + Yoga OR Stretching + Cardio Dancing
Page 8
Move with Mari 4 Week Intense Shed Guide
IG: @movewithmari
WEEK 3
Monday - Circuit Training (Legs) Tuesday - 30 Minute Cardio Tabata Workout by BodyFit by Amy Wednesday - Circuit Training (Arms & Abs) Thursday - 30 Minutes Cardio Kickboxing (Burn 300 Calories!) by Joanna Soh Friday - Circuit Training (Full Body) Saturday - Rest Day Sunday - Stretching + Yoga OR Stretching + Cardio Dancing
Page 9
Move with Mari 4 Week Intense Shed Guide
IG: @movewithmari
WEEK 4
Monday - Circuit Training (Legs) Tuesday - 30 Minute No Equipment Cardio and ABS Tabata Workout by Shelly Dose Wednesday - Circuit Training (Arms & Abs) Thursday - Cardio Kickboxing Workout, Core + ABS, HIIT, Fat Burning Kickboxing Workout At Home by Shelly Dose Friday - Circuit Training (Full Body) Saturday - Rest Day Sunday - Stretching + Yoga OR Stretching + Cardio Dancing
Page 10
Move with Mari 4 Week Intense Shed Guide
IG: @movewithmari
WEEK 1 & 3 CIRCUITS
Monday - Legs
CIRCUIT 1 CIRCUIT 2
Plié squats - 15 reps 180 degree jump squats - 10 reps each side
Squat jumps - 15 reps Froggers - 15 reps
Squat pulses - 15 reps Side leg raises - 10 reps each side
Walking lunges - 10 reps each side One-legged squat pulses - 10 reps each side
Wednesday - Arms & Abs
CIRCUIT 1 CIRCUIT 2
Mountain climbers - 20 reps (10 per leg) Scissor kicks - 40 reps (20 each side)
Cobra pushups - 15 reps Lay down pushups - 10 reps
Leg lifts - 20 reps Toe touchers - 20 reps
Commandos - 10 reps each side Plank - 1 minute
Friday - Full Body
CIRCUIT 1 CIRCUIT 2
180 degree jump squats - 10 reps each side Mountain climbers - 20 reps (10 per leg)
Squat jumps - 15 reps Cobra pushups - 15 reps
Lay down pushups - 10 reps Froggers - 15 reps
Leg lifts - 20 reps Scissor kicks - 40 reps (20 each side)
Page 11
Move with Mari 4 Week Intense Shed Guide
IG: @movewithmari
WEEK 2 & 4 CIRCUITS
Monday - Legs
CIRCUIT 1 CIRCUIT 2
Squats - 15 reps Side squats - 10 reps each leg
Split squat jumps - 15 reps Scissors jump - 10 reps each leg
Lunge pulses - 15 reps Tuck Jumps - 10 reps
Burpees - 10 reps In & Out squat jumps - 15 reps
Wednesday - Arms & Abs
CIRCUIT 1 CIRCUIT 2
Drop pushups - 10 reps Push throughs - 15 reps
Eagle abs - 20 reps Knee tucks - 20 reps
Tricep dips - 15 reps Plank jacks - 20 reps
Dead bugs - 20 reps each side Shoulder taps - 20 reps (10 each side)
Friday - Full Body
CIRCUIT 1 CIRCUIT 2
Burpees - 10 reps In & Out squat jumps - 15 reps
Tuck Jumps - 10 reps Tricep dips - 15 reps
Drop pushups - 10 reps Knee tucks - 20 reps
Dead bugs - 20 reps each side Plank jacks - 20 reps
Page 12
Move with Mari 4 Week Intense Shed Guide
IG: @movewithmari
Continue to follow my journey on Instagram.
@movewithmari
Page 13
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