EXERCISE HANDBOOK - Team Body Project · • Cardio can substitute for ANY cardio OR boxing workout (except boxing resistance) of the same level and within 5 minutes of the duration

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EXERCISE HANDBOOK

Special workouts and accelerators

1. Pre-phase workouts 3

2. Turbos 4

3. Sculptors 4

4. Substitute workouts 4

5. Modifications 5

6. Caloriesburnedinworkouts 5

7. Exercise types 6

Sculptors - resistance basics

1. Timeundertension–themasterprinciple 9

2. Number of reps 11

3. Rest time 11

4. Number of sets 12

5. Usingthecorrectweights 12

6. Exercisevariations 17

7. DecidingonaSculptorroutine 19

8. HowtouseSculptorplug-ons 20

9. Usingtheletterandnumbersystem 21

CO

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Copyright©2014ButterflyPublishing.FirstpublishedinGreatBritainin2018.

Allrightsreserved.Nopartofthispublicationmaybereproduced,sharedortransmittedinanyformorbyanymeanswithoutthepriorwrittenconsentofthecopyrightowners.

Textcopyright©DanielBartlettandAlexandraBartlett.

BookdesignedbyR&WMediaLimited.EditedbyNicholaTyrrell,JoLightfootandL.Staggs.PhotographybyLovelightPhotography.

www. teambodyproject.com

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SPECIAL WORKOUTS AND ACCELERATORS

Pre-phase workouts

TherearetwoPre-phaseworkouts:PilatesPre-phaseandPT(PersonalTraining)Pre-phase. ThesetwoworkoutsarebuiltintothestartoftheclassicJourneyprogram(Trainee Plan)butnotinanyotherworkoutplan.TheyteachthecorrectformandapproachtotherangeofTeamBodyProjectworkouts.

We strongly recommend both of these workouts for everybody, regardless of fitness levels or starting point.

Note: Some of the exercises learned in PT Pre-phase are NOT starter level 1 or 2 exercises and you may find some of the exercises and sections tough. That is to be expected if you are starting your exercise journey.

A note on Pilates Pre-phase

PilateshasaverysteeplearningcurveandmanypeopledonotfindPilatesenjoyableatthebeginning,butitisworthit.Pilatestechniquesarechallengingfromtheoffandwefrequentlyhearmembersreportingthattheydon’t‘getmuch’fromitinitially,therefore,wemaketworecommendations.

1. Checkout‘StandingPilates’–itisamoredoableformofPilatesforthose startingout. 2. AddanH20 or TurboworkoutondayswhenyouhavePilatesontheschedule(thisway

youstillachieveapositivecalorieburn).

PleasedostickwithPilates,mostpeoplegoonthesamethree-stepjourneywithit:

1. Frustrating,difficult,doesn’tfeellikeit’sdoingmuch. 2. Startgettingusedtoit,canseesomebenefit. 3. Couldn’tlivewithoutit,telleverybodyhowmuchdifferenceitmakes!


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Turbos

Turbosareextradailyworkoutsdesignedtoaccelerateresults.Mostplanshavethem. Theyare100%optionalandcanbedoneoneverydayoftheplan,onlyonsomedays,ornever.

Note: We recommend between 200 and 400 minutes of focused exercise per week for maximum health. If Turbos take you over this limit please carefully monitor your energy, fatigue and recovery.

Sculptors

Theseresistance-based,plug-onworkoutsaredesignedtocomplementyourworkoutplan.Theyaresimilar to Turboswithtwokeydifferences:

1. Theyare100%resistancebased. 2. Theycomeingroupsof‘progressionplans’tomixupvariables.Inotherwords,each SculptorProgressionisaminiprogramofitsownwithavarietyofdifferentareas.

LikeTurbostheyareentirelyoptionalandaredesignedtoaccelerateandfinetuneyourresults. Sculptorsareusuallybetween10and15minutesinduration.Coveredindetailbelow.

Substitute workouts

Sometimesyoumaycomeacrossaworkoutyoudon’tenjoyorcan’tdo.Belowaretherulesformakingworkoutsubstitutionswithinthescheduleforworkoutsyoudon’tenjoyorfindparticularlychallenging/impossible to complete.

Note: It is important you don’t substitute all the time and only use substitute workouts sparingly as many workouts have specific benefits.

Youcansubstituteworkoutsusingthefollowingrules.

• CardiocansubstituteforANYcardioORboxingworkout(exceptboxingresistance)of thesamelevelandwithin5minutesoftheduration. • PersonalTrainingcansubstituteforANYPersonalTrainingworkoutofthesamelevel andwithin10minutesofthetotaldurationORboxingresistanceORUltimateHybrid2. • PilatescansubstituteforANYPilatesormobilizationworkoutofthesamelevel regardlessofduration. • Boxingcansubstituteforanyotherboxingworkoutorcardioworkoutofthesamelevel andwithin5minutesoftheduration. • BoxingresistanceworkoutscansubstituteforanyPersonalTrainingworkoutofthe same level.


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Modifications

Mostofourworkoutshavesuitableoptionsformodificationsonhighimpactorverychallengingexercises.Themostcommonexercisespeopleexperienceproblemswithare:

• Burpees • Press ups • Sit ups • Starjumps • Lunges WehavevideosonmodificationsandtechniqueontheseexercisesintheFAQsectionofthewebsite.Ifthereisaparticularexerciseyouneedamodificationforpleasecontactusorpostinthecommunity.

Note: You can remove workouts from any plan if you do not have the time for them. You can add workouts to your plan using our Turbo sheets or Plug-on guidelines.

Important: Modifications

Manyofourworkoutsincludemodifiers,lowimpactoptionsandadaptationstoensureeverybodycancompletetheworkoutregardlessofinjuriesorcurrentcapabilitylevels.

Choosingthelowimpact/modifiedversionisNOT:

• Theeasyversion • Cheating • Lessbeneficial

Thelowimpactormodifiedversioniseverybitasvalidandoftenmore beneficialthanthehigherimpactversion. Ifyoucompleteaworkoutusing100%modificationstheworkoutisaresoundingsuccess.

Calories burned in workouts

IfyouwanttoseehowmanycaloriesyouburnduringaTeamBodyProjectworkoutyoucangetaroughguidebyclickingonourcalorieburncalculatorandenteringyourdetails. Ifyouwantanaccuratereading,you’llneedtopurchaseaheartratemonitor.


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EXERCISE TYPES

Exerciseisour‘thing’.Weloveitandwewantyoutoloveittoo!

LetmetellyoualittlebitaboutthedifferenttypesofexerciseyouwillexperienceatTeamBodyProjectandwhytheyareimportant.

HIIT cardio

Examples:HIITwithDaniel,HIITwithAlex,IntervalcardioWhat it is: HIITtrainingisinterspersingperiodsofhardworkwithperiodsofrest.AlargeamountofTeamBodyProjectworkoutscontainanelementofHIIT. What you get from it and why you do it:

• Agreatercalorieburn‘postworkout’.Itisestimatedyourbodywillbeinahighercalorie EPOC(excesspost-exerciseoxygenconsumption) state for up to two hours. • Morefunthancontinuouscardio–becauseyouhavethosereststolookforwardto. • Moretimeefficient. • Improvedcardiovascularandlunghealth. • Improvedinsulinsensitivity–crucialforfatloss. • Healthyheartandlungs.

Compassionate workouts

Examples:Cardiocompassion,movementcompassion,cardiobreeze,stretch,refreshWhat it is:Alighter‘anabolic’workoutthatgentlymobilizesyourmusclesandjointswhileraisingyourheartrateandburningcalories.What you get from it and why you do it:

• Excellentmovementpatterns • Calorieburnforfatandweightloss • Betteremotionalhealth • Baselinefitnesslevels • Improvedrecovery(whenusedasanactiverecoveryworkout)

Personal Training workouts (circuits)

Examples:PersonalTraining1-6,GetMoving1-3,SuperheroIntense,Dangerzone.What it is: Acombinationofresistance,cardioandcorework.Thesearethemostcompleteworkoutsyoucando! What you get from it and why you do it:

• Cardiobenefits(seeHIITcardioworkouts) • Resistancetrainingbenefits(seeresistancetrainingworkouts) • Acombinationsessionthatcoverseveryelementinoneworkout

EXERCISE TYPES

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Mobilization workouts

Examples: Ultimate Hybrid 1-3, Pilates 1-6What it is: AmobilizationworkoutthatconsistsofeitherPilates,yogaorahybridofdifferentdisciplines. What you get from it and why you do it:

• Flexibility • Mobility • Corestrength

Boxing workouts

Examples:ChampionshipBoxing1-2,Boxingresistance1-2,KickBoxPilatesWhat it is:Workoutsthatarebasedonboxingtechniquesanddrills. What you get from it:

• A total body workout • Highcalorieburn • Funworkout • Resistanceandcardiobenefits

AvD workouts

Examples: AvdThistimeit’spersonal,stillpersonal,norestcardio.What it is:AworkoutthatpitsAlexversusDanielusingtheirfavouritemoves. Alexwins. What you get from it:

• Afunworkout • Highcalorieburn • Varietyofcardioandresistancebenefits

EXERCISE TYPES

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SCULPTORS – RESISTANCE BASICS

Sculptorplug-onworkoutsareresistance-basedworkoutsofbetween10and20minutesthatcanbe‘plugged-on’toyourTeamBodyProjectworkoutplan.

Thereareseveralprogressiveplansthatyoucanselectbasedonyourcurrentgoals.

All sculptor workouts are multi-level/low impact.

Thedifficultylevelwillbedependentontheweightyouuse.(SeeUsing the correct weights)

ThissegmentoftheTransform for LifemanualwillexplainhowyoucanuseSculptors to accelerate your resultsandfinetuneyourbody.


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Time under tension – the master principle

Timeundertensiondriveseverythingwithresistance training.

Thevarioussetquantities,repspeeds,weights(orload)andrepnumbersarealldesignedtovary,increase,decreaseandinfluencethetypeoftensionyouexperienceandtheamountoftimeyourmusclesareundertension.

Withoutplacingmusclesundertensionyouarejustmovingyourmusclesandligamentsaroundthejoint.Thisisgreatformobilizationandactivation,butifyouwanttoimprovethetone,strengthorshapeofyourmusclesyouwillneedtoforce‘adaptation’throughapplyingthecorrectamountanddurationoftensiontobreakthemusclesdownandhavethembuildbackstronger,tighteranddenser.

Continuoustensionoverloadstheworkingmusclesandforcesthebodytoadapt. Thismaysoundcomplicated,butonceyou’veunderstoodandcanapply the basics, with practice, it really is very simple.

Muscular Engagement

Duringresistanceworkoutsyoumustlearntokeepyourmusclesundertensionthroughboththeconcentric(AGAINSTgravity)andmoreimportantlyeccentric(WITHgravity)partofthemovement.

Thinkofapressup.

Bybendingyourelbowsandgoingtowardsthegroundyouarebeingassistedbygravity,meaningthispartofthemovementcouldactuallyhappenwithnoeffort.Youcouldliterally‘fall’throughtheeccentricpartofthemovementwithgravityassistingyou.

SlowingthismovementdownbycontrollingandengagingthemuscletoworkAGAINSTgravityisimperativeforbestresults. Wecallthis‘eccentriccontrol’.Youcaneitherengageyourmusclestofightagainstgravitythroughthemovementtogenerateresults(eccentriccontrol)oryoucanallowgravitytodotheworkforyouandgivetheeccentrichalfofyourresistanceresults away.

Thisiswhyeccentriccontrolissoimportant.

ThedriveupAGAINSTgravity(concentric)requiresmuscularefforttohappen,sothereisalwaysa‘forced’contraction,butanadditionalfocusonmuscleengagementremainsimportanttomaximizeengagementandtensionandminimizemomentum.


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Beforeeachset,readtheon-screenguidelinestoseewhichmusclesshouldbeworkingandfocusonkeepingthesemusclesengagedthroughBOTHpartsofthemovement;avoidingmomentumthroughtheconcentricandavoidingdroppingtheweightsthrougheccentric.

IMPORTANT:Wheneveryouareconfusedaboutwhichpartofthemovementisconcentricandwhichpartofthemovementiseccentricsimplyconsiderwhichpart ofthemovementisAGAINSTgravityandwhichpartisWITH.

The optional ‘Squeeze’

Youcanalsogivethemusclesanextra‘squeeze’atthetopofthemovement.

Thetoppointoftheconcentricportionofyourrepetitionbeforemovinginto thegravityassistedeccentricportionisthesqueezepoint.

Speed of Repetitions

Thetimeundertensionprinciplesarealsoimpactedbyhowfasttherepsare,whichimpactsthetotaldurationofthe set.

Thefastertherepsare,thelesstimethemuscleisundertensionandtherefore,themoretotalrepsyoucantheoretically complete.

Theslowertherepsare,themoretimethemuscleisundertensionwitheachrep,andthereforethefewerrepsyoushould be able to complete.

Wehavethreedifferentspeeds;slow,mediumandfast.

Wemakerepetitionspeedeasyforyouinsculptors. A beep willsoundtoindicatethecompletionofeachrepetition. Bycombiningmuscularengagementwiththecorrectrepspeed,youwillbeensuringyougetthebestresultsforyour efforts.


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Note: As you reach the final few repetitions of a set, provided the weight is correct and your engagement has been crisp, you will start to feel lactic acid gathering in the muscles you are using.

Atthispointitisexpectedyouwillhavetostartcheatingrepsbyacceleratingtheconcentricwithalittlemomentum.

Thisisnotonlynormal,itshowsyouarepushingtothecorrectdifficultylevelforprogress.(overload).

However,tryNOTtocheattheeccentricpartofthemovementbydroppingtheweightusinggravityunderanycircumstances.

Number of reps

WehavefourrepcountswithSculptors:10,12,15and20. Thehighertherepcountthelongeryourmuscleisundertensionrelativetothechosenpaceofeachrepetition.

Wewouldneverhave20slowreps,asthetimeundertensionwouldbetoogreat.Ifthemusclescouldlastthislonganothervariablewouldcertainlybeincorrect(weighttoolight,engagementnotsufficient,etc.).

Conversely,wewouldneverhave10fastrepsasthetimeundertensionwouldbetooshort.Ifthesetissufficientlydifficultfor10fastrepsitispossiblethatanothervariableisincorrect(weighttooheavy,formincorrect). WemakerepseasyinSculptorsbysettingthemforyou.

Rest time

Theresttimegivenwilldictatetheratiooftensionversusrest.Theshortertheresttimebetweeneachsetthehigherthepercentageoftimeyourbodyisundertension. Whileitmayappearthatshorterresttimesarealwaysbetterorharderthisisnotthecase.Ifyouarealwaysabletocompleteeverysetwithlowrestandhightensionperiods,youmustconsiderwhetheryouaresufficientlychallengingyourselfduringtheworkingperiod. Asa(somewhatsurprising)generalruleofthumb:

Thehighertherepcount,thelightertheweight,thelessstressful(orcatabolic)thetimeundertension,theSHORTERtherestrequired.

Thelowertherepcount,theheaviertheweight,themorestressful(orcatabolic)thetimeundertension,theLONGERtherestrequired.

Youwillnotneedtogivetoomuchthoughttoresttimes,sincewedrivethemforyouthroughofferingavarietyofresttimesthatdonotalwayslineupperfectlytotheabove.

Itisuptoyoutoadjustyourweightsaccordingly.Weightistheonevariableyoumustcontrolindependently.


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Number of sets

WehavefoursetcountswithSculptors:1,2,3and4. Thehigherthesetcountthehigherthenetamountoftimeyourmuscleisundertensionforeachexercisegrouping. Therefore,thehigherthesetcountforeachindividualexercise,thelowerthetotaldifferentexerciseselectionswewouldmake.

WemakenumberofsetseasywithinSculptorsbysettingitforyou.

Using the correct weights

Pleasereadthissectioncarefully.Thisistheonevariablewecannotselectforyou.

Whenyouareatthestartofyourtrainingjourney,anysetofweightswilldo.Infact,youcangetthroughthefirstfewmonthsoftrainingWITHOUTanyweights. However,ifyouwishtocontinuemakingprogressyouwillneedtomakeaninvestmentinequipment.

WedonotlikeaskingpeopletospendadditionalmoneyonequipmentBUTifyouaregoingtotakeyour‘athome’trainingseriouslyfortherestofyourlife,dumbbellsofferexceptionalvalueformoney.

Exercise type ‘weight’ groupings

Wehavegroupedexercisesintothreecategoriesbasedontheweightofthedumb-bellyoushouldprobably use. Group A exercises ‘Light weight’ (4-11 lb / 2-5 kg)

Sideandreverseshoulderraisesandcircles,chestraises,tricepextensions,punchtypemovements,Pilates‘control’movements.

Group B exercises ‘Medium weight’ (6-22 lb / 3-10 kg)

Bicepcurls,overheadshoulderpress,frontraises,curlandpress,commandopull,overheadtricepextension,squatandpress,weightedsitup,chestflies. Group C exercises ‘Heavy weight’ (11-33 lb / 5-15 kg)

Dumbbellchestpress,allsquatvariations,bentoverrow,latpullover,deadlift.

Note: You may personally find a Group A exercise could be an A/B for you, a B could be a B/A or B/C and C could be a C/B. However, an A should NEVER be a C and a C should never be an A. If it is you should review your form, engagement and rep speed.


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Buying the correct weights

Beginner female dumbbell set

Unlessyoucanafforditoralreadyownthem,thereislittlepointinpurchasingweightsthatare1kgorless.Youwillsoongrowoutofthemandcanusewaterbottlesorotherhouseholditemsinstead.

Note: 1 kg = 2.2 lb

1. First set (Light).Yourstartinglightweightshouldbearound2kg. (If you are using 1 kg for light this will become your B medium weight.)

2. Second set (Medium).AsthemajorityofexercisessitinB,havingamediumweightofaround3-4kgwouldbehugelybeneficial.(Again, this would naturally become your C heavy weight.) Havingonesetof2kgandonesetof8kgwillgiveyougoodoptionsforgroupAandgroupCexerciseswiththecapacityforchoosingwhichoneismostsuitableforBexercises.

3. Third set (Heavy). After a time, you may feel like exercises such as squatvariationsareprovingtooeasywith3-4kgweightsandatthispointwewouldrecommendpurchasinganadditionalsetofdumbbellsof5-6kg.

Note: These are rough guidelines only and you should adjust according to your own strength and capabilities.


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Beginner male dumbbell set

Unlessyoucanaffordit,thereislittlepointinpurchasesweightsthatare1kgorless,youwillprobablygrowoutofthemveryquicklyandyoucanalwaysusewaterbottlesorotherhouseholditemsinstead.

1. First set (Light).Yourstartinglightweightshouldweigharound3kg. (If you are using 1 kg for light this can become your B medium weight.)

2. Second set (Medium).AsthemajorityofexercisessitinB,havingamediumweightof around4-5kgwouldbehugelybeneficial.(Again, this would naturally become your C heavy weight.) Havingonesetof3kgandonesetof4-5kgwillgiveyougoodoptionsforgroupAandgroupCexercisewiththecapacityforchoosingwhichoneismostsuitableforBexercises.

3. Third set (Heavy).Afteratime,youwillfeellikeexercisessuchassquat variationsareprovingtooeasywith4-5kgweightsandatthispointwe wouldrecommendpurchasinganadditionalsetofdumbbellsof7-8kg.

Note: These are rough guidelines only and you should adjust according to your own strength and capabilities.


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Further progressions

Bythetimeyouhavereachedthelimitwiththeweightsrecommended,youwillhaveagoodfeelingforweightsyouarecomfortableliftingandwhereyouwanttotakeyourstrength.Somemembersneveruseaweightheavierthan4kgandsomeuse20kg.

Thechoiceispersonalanddependsonyourgoalsandpreferences.

Adjusting weight based on variables

TheweightyouselectMAYalsobeimpactedbythefollowingvariables.

•Thefastertherepspeed,theheaviertheweightMAYhavetobe

•Theslowertherepspeed,thelightertheweightMAYhavetobe

•Thehighertherepcount,thelightertheweightMAYhavetobe

•Thelowertherepcount,theheaviertheweightMAYhavetobe

•Theshortertheresttime,thelightertheweightMAYhavetobe

•Thehigherthesetcount,thelightertheweightMAYhavetobe

•Thelowerthesetcount,theheaviertheweightMAYhavetobe

•Themoreeffectivethemuscularengagement,thelightertheweightMAYhavetobe

•Thelesseffectivethemuscularengagement,theheaviertheweightMAYhavetobe

Inthenextpagewewillexplainhowtounderstandwhichweightyoushould beusingalittlebetter.


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How to know if you are using the wrong weight

Therearethreethingsyoushouldbelookingoutforwhendecidingiftheweightisheavyenoughortooheavy:

1. Lactic acid accumulating in the muscles

Ifyoudonotfeelanylacticacidor‘goodpain’accumulatinginthemusclesbythelast2-3reps(especiallyonthesecond,thirdand,ifrelevant,fourthset)ofanexercisethentheweightiseithertoolightORyourmuscleengagementisnotsufficientforthereprangeandspeed.

2. Loss of strength

IfyoulosestrengthandhavetostopBEFOREthelast2-3repstheweightistooheavyforthereprangeandspeedandshouldbelighter.

However,ifyouhavetostopDURINGthelast2-3reps,theweightispushingyoujustbeyondyourlimitandthisisfine.

Cheating form in last few reps

Aspreviouslydiscussed,youcancheatforminthelastfewrepsbyacceleratingorpoweringupagainstgravity,providedyoukeepgoodform,usingadditionalmomentum.Youcannothowevercheatformwhenyouaremovingwithgravity.Ifyoudothisgravitywillbestealingyourresultsfromyou.

3. Loss of form

ANYtimeyouloseformyoushouldconsidertheweighttooheavyforthereprangeandspeedandshouldusealighterweighttoensurecorrectform.

Correctformisthemostimportantaspectandshouldneverbecompromisedunderanycircumstances. Loss of form red flags

• Swingingtheweightsorusingmomentumearlyintheset• Feelingmusclestraininoverloadredistributionareas(lowerback,neck,trapezius)• FeelingANYmusclethatisnotsupposedtobeworking–alwayscheckthemuscles

workedonscreen• Droppingtheweightswithgravity• Notfeelingthemusclesyoushouldbe–alwayscheckthemusclesonscreenduring

break times


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Exercise variations

Differenttypesofexercisesworkdifferentmusclegroupsbyactivatingmusclesrelevanttotheactionofthejoint.

Toensurewehitallmusclegroupsinabalancedway,wehavebrokendowntheexercisesandthemusclestheyworkintoeightsections.

A. Glossary of body parts

1. Legs (compound)

Primary:Quads,hamstrings,calvesandglutes Secondary:Core

Exerciseexamples:Squats,deadlifts,sumosquat

2. Glutes

Exerciseexamples:Goodmornings,donkeykicks,legraises

3. Chest (compound and isolation)

Primary: Chest Secondary:Anteriordeltoids,triceps,core

Exerciseexamples:Pushup,dumbbellflies,dumbbellpress

4. Back (compound and isolation)

Primary:Rhomboids,Lats Secondary:Biceps,posteriordeltoids,core

Exerciseexamples:Bentoverrows,latpullovers

5. Biceps (isolation)

Exerciseexamples:Bicepcurls,hammercurls 6. Triceps (isolation and compound)

Primary: Triceps Secondary:Core,chest,anteriordeltoids

Exerciseexamples:Tricepdips,extensions

7. Shoulders (compound and isolation)

Primary:Anterior/posterior/medialdeltoid Secondary:Trapezius,core

Exercise examples: Raised, overhead press


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8. Core

Transverseabs,obliques,lowerback,pelvicfloor,rectusabdominus,multifidus

Exerciseexamples:Plank,situp,toetaps

B. Muscles used / explanations during Sculptors

IntheresttimesofyourSculptorworkoutyouwillbegivenclearinstructionsonwhichmusclesareworkinginthenextexercise.

Pleasereadthemandfocusonengagingthesemusclesduringtheset.


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Deciding on a Sculptor routine

Wehaveseventypesofresistanceworkoutsandroutineplug-onswithintheSculptorprogram.

Wecalltheseroutinesprogressions.

• TotalBodyprogressions• Lowerbodyandabprogressions• Upperbodyprogressions• Armonlyprogressions• Backandshouldersprogressions• Chestonlyprogressions• Lowerbodyonlyprogressions

EachSculptorprogramwillofferavarietyofrepspeeds,sets,resttimesandexercisestoensureyougetabalancedandprogressiveprogrambasedonyourgoals.

A. Total Body progressions

TotalBodyroutinesensureyourmusclesgetagoodtotalbodyworkoutandworkallthemusclesinabalancedwaywitheachworkout.Theprogressionswillbedesignedtochangethewaywefatiguethemuscles.

B. Isolation progressions

Isolationroutinesallowyoutoworkonanareayouwanttofocusonoverashortperiodoftime.Forinstanceusinganarmisolationroutinefortwoweekstoimprovetoneandstrengthinarms.

Note: The same isolation routines should not be used week after week, as this would create an imbalance.

C. Split Body progressions

SplitBodyroutineswillworkdifferentmusclegroupstofatigueondifferentdays.Thisisanadvancedapproachsuitedtomoreexperiencedexerciserslookingtochangetheirapproachtoreigniteresults.

D. Random workouts

Youdon’thavetofollowaspecificprogression.YoucandecideonadifferentSculptorplug-ondependingonhowyoufeelonthedayandtheamountoftimeyouhave.

Ifyouhavetheconfidencetodothis,makesureyoubalancebodypartsoveraperiodoftime(seeGlossary of body parts).

Note: Sculptor workouts and plans should not be considered complete plans by themselves. They are workouts designed to add on to your Team Body Project cardio and circuit training to further sculpt and strengthen your body. They are here to complement the broad range of cardio, Pilates, resistance and cardio workouts we provide.


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How to use Sculptor plug-ons

A. Sculptors are ideal to use after:

• ALLcardio,Pilatesandmobilizationworkouts• Workoutsthatarelessthan45minutesinduration

Sculptorsneedmoreconsiderationforuseafter:

• Workoutsmorethan45minutesinduration• PT workouts• GetMovingworkouts• Longer‘PersonalTraining’orcircuit-basedworkouts

Sculptorsarenotidealtouseafter:

• PureResistance• PureResistance2

• DangerZone2(fullversion)

B. When to use Sculptors

ASculptorshouldideallybedoneBEFOREyourcooldownandstretchsoyourbodyisstillwarmfromyour previous workout.

YoushouldthenproceedtocooldownandstretchAFTERyouhavefinishedtheSculptor.


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Using the letter and number system

Each Sculptor has both a letterandnumber attached to it.

Letters

Aworkoutshaveanoverallfocusonrotatingtheexercisesinacircuitformat. Example: A1workoutsindicatealloftheworkoutsareinthesamecategory,soyoucouldexpectallofthemtohave a similar format.

•A1Legs

• A1 Arms

• A1 Chest

•A1Back

• A1 Shoulders

Youcanexpectthisentiresettohaveacircuit-basedsystem.

Example A circuit format:

Bicepcurlsx12mediumpaceTricep dips x 15 fast paceHammercurlsx10slowpace

Circuit x 3.

AchangeinletterrepresentsachangetotheoverallFORMAT. Bworkoutshaveanoverallfocusongroupingtheexercisesinacontinuousrepetitionformat.

Example B continuous repetition format:

Bicepcurlsx12x3mediumpaceTricep dips x 15 x 3 fast paceHammercurlsx10x3slowpace


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Numbers Eachnumberrepresentsdifferentvariableswithin the letter format.

A2workoutswouldhaveacircuitformatbutthespeeds,numbersofrepsandexercisescouldbedifferenttoA1.

B2workoutswouldhaveacontinuousrepetitionformatbutspeeds,numbersofrepsandexercisescouldbedifferenttoB1.

Mixing the numbers and letters

Youcanmixandmatchthenumbersandlettersinanywayyouchoose,althoughwerecommendamonitoredapproach.

Providedyouarechangingthestimulusandworkingthemuscleinnewwaysyouwillcontinuetomakeprogress.


Documents

EXERCISE HANDBOOK - Team Body Project · • Cardio can substitute for ANY cardio OR boxing workout (except boxing resistance) of the same level and within 5 minutes of the duration