trimmer physique! Achieve a slimmer,

If you are a member of the Million Dollar Body™ community, contact your Coach for information and support or log in at MillionDollarBody.com. For Beachbody and Million Dollar Body Customer Service, please call 1 (800) 818-5174 or go to Beachbody.com.

© 2007 Beachbody. Distributed by Product Partners, LLC, Beverly Hills, CA 90211 All rights reserved. Product Partners, LLC is the owner of Slim in 6, Slim Series, ActiVit, B-LINES, Power 90, 2-Day Fast Formula, Beachbody, Million Dollar Body, Decide. Commit. Succeed., WOWY, and all related designs and trademarks.

TONE IT UP! Get tight! This full-body, cardio-intensive workout incorporates light weights and a variety of unique moves to slim down and tone up trouble spots.

FIRM IT UP! Take a "firm" stand with your lower body. By targeting the hips, thighs, and butt, this extreme lower-body workout burns flab and sculpts lean, firm, sexy muscle.

SHAPE IT UP! Get in great shape as you sweat through this "weighted" strength-building circuit for the entire body.

MIX IT UP! Debbie Siebers breaks through your fitness plateau and keeps things fresh as she takes you from one intense set of moves to the next.

TEAR IT UP! Are you up for the ultimate full-body workout? Get ready to "sweat your butt off" as Debbie takes this total-body blast to the extreme.

COOL IT OFF! At last! Time to take it down a few notches and give your body a chance to recuperate with this relaxing recovery workout.

Debbie Siebers’ Slim Series started with Keep It Up! (sold separately) and now includes six new workouts, all designed with specific fitness objectives in mind.

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BEFORE

AFTER

BEFORE

AFTER

Lance A.

"Thanks to Slim in 6 I feel great, look great, am happier and am eating healthier. I have more energy than I have had in many years. I have taken all my suit pants in to be altered for the new me and I love it. Thanks for changing my life."

Notes

Keep Pushing Play!

Build on your accomplishments and incorporate the latest Beachbody fitness breakthroughs into your daily regimen.

Jennine M.

"I love this program and I want people to know that it works and it's an awe-some workout. I thought I was going to have to work in going to the gym every day for the rest of my life in order to stay in shape (and I didn't want to do that). Now I know I can just pop in a workout at home and look awesome." Results may vary. Exercise and proper diet are

necessary to achieve and maintain weight loss and muscle definition.

The Slim Series® Slimming Guide

This program is for YOU, if you have achieved a respectable level of fitness.* Whether you participate in athletic activities, work a physically demanding job, or have previously completed an exercise program such as Power 90® or Slim in 6®, Slim Series® is the perfect tool to quickly build on your fitness accomplishments.

Debbie Siebers has designed the Slim Series workouts to offer a way to take your body to the next level after you’ve completed Slim in 6. Each routine will help you shed fat, tone muscles, burn calories, and build confidence. You will be motivated to push yourself to new heights of achievement and to your personal best, AND YOU WILL SUCCEED if you stick with the plan and Keep Pushing Play!

Just like in Slim in 6, the results are well worth the effort. We’ve seen incredible body transformations over and over again, and we look forward to your success.

* Always consult your physician before beginning any exercise program.

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The Slim Series program was created by Beachbody, a leader in the home fitness industry.

All the people who contributed to the development of Slim Series are highly trained professionals and considered experts in their field.

Debbie Siebers, a trainer and fitness expert, created the Slim Series routines for Beachbody.com.

We’d also like to give a special thanks to Heather Church, Cheri Baker, Steve Edwards, and Bernie Ybarra for their dedication toward the creation of these quality programs.

Acknowledgements

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Slim Series Slimming Guide Contents

4 A Message to Our Customers

5 About Debbie Siebers

6 About Slim Series

9 Equipment

10 Beachbody Supplements

14 Create Your Own Path to Success

15 Fitness Basics

17 Designing a Program

18 The Programs

27 Let's Get This Party Started

28 The “Before” Phase

29 Crunching the Numbers

30 30-Day Slim Tracker

46 Your New Numbers

47 “Before” and “After” Pictures

50 Submit Your Success Story

51 Alternate Movements

53 Notes

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If you’ve completed Beachbody’s Slim in 6 program, you’re clearly able to hold your own when it comes to intense fitness routines. However, there are times when ability comes into play, limiting our capacity to perform certain movements and exercises.

If you’re among the few who can power through any program without discomfort, aches, or pains, then you should thank your lucky stars. However, if you’re like the majority of people, then there will be times when your body tells you to stop or suffer the consequences. We urge you to listen to your body at all times during your workouts. In the world of fitness training, pain is not something to be “worked through.” If at any time you feel that you’ve pushed too far, you should immediately discontinue the exercise.

Slim Series is about building upon your recent Slim in 6 advancements, while continuing to develop a healthier body through a well-thought-out plan. That’s why at Beachbody you’re more likely to hear us say, “No Brain, No Gain!”

If you’re willing to commit yourself to some major sweat time, why not take a few minutes to read this booklet to ensure you get maximum results from your workout. You’ll find useful information to get you on the right track and keep you motivated on your journey to a slimmer body.

A Message to Our Customers

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If you’ve experienced Slim in 6, then you’ve already been introduced to one of today’s most sought-after fitness trainers. For over 20 years, Debbie Siebers has used her charisma and expertise in the fitness field to help thousands of people excel and achieve amazing body transformations. Today, Debbie continues to inspire others with her innovative workout routines. Her most recent venture with Beachbody is Slim Series, the full-body follow-up to the wildly successful Slim in 6 program, which made her a hit in the Beachbody community. By combining her passion for fitness along with her uncanny ability to motivate, Debbie makes each and every routine in the cardio-intensive Slim Series program enjoyable and rewarding.

This past year alone, Beachbody delivered over a MILLION exercise videos to people seeking highly efficient home workout routines. And with our incredible number of repeat customers, it’s clear that we are succeeding in our commitment to deliver on our promises. Through ongoing communication with our customers and by offering state-of-the-art nutritional and physical programs, we have been able to achieve what so many others have not… A FAST, FUN, AND SAFE WAY TO GET DRAMATIC BODY-SLIMMING AND TONING RESULTS! It is our mission to take you to your fitness finish line. So let’s do this together. And let’s do what it takes to ensure your success.

About Debbie Siebers

A Quick Toot of Our Horn

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Just like any of the other proven Beachbody fitness programs, Slim Series was designed by experts to create dramatic and measurable results. The beauty of Slim Series is just how versatile it is. There are so many different ways you can use these workouts to maximize your results. If you want to continue to progress along the lines of Slim in 6, but avoid a plateau where your results slow down, Slim Series can take you to the next level. It all depends on you and your individual goals. With Slim Series, you can also mix up the videos to build your own workout plan to target the areas you want to perfect.

A great feature of the Slim Series program is the video screen configuration. Master and segment clocks show you when each move begins and ends, while on-screen graphics support you with tips and instructions to enhance your workouts.

If you stay true to your daily exercise schedule and give it all you’ve got as often as possible, you will achieve your ultimate goal of slimming down and sculpting your body. You’ll feel more energized throughout the day and certainly more confident about your appearance. It’s also important to stay true to yourself. This means knowing when to push yourself harder and when to slow it down if you feel uncomfortable with any of the movements. Only you know how far your body will take you. And as long as it gives you the green light to move forward, you’ll definitely reach your goal of a healthy body transformation. Beachbody continually strives to develop programs that are not only challenging, but unique and rewarding at the same time. And that’s the key to staying motivated. If you look forward to doing something, you’re going to do it more often and you’re going to reach your fitness goals much faster. This is why Slim Series is able to deliver the results you expect.

About Slim Series

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● Keep It Up! The original Slim in 6 maintenance workout. (sold separately)

● Tone It Up! A full-body toning workout with light weights.● Firm It Up! Targeted lower-body workout.● Shape It Up! Weighted circuit routine for body shaping.● Mix It Up! Break the plateau with resistance and cardio.● Tear It Up! A full-body blast!● Cool It Off! A relaxing recovery workout.

The following descriptions detail each routine. All Slim Series workouts are designed with specific fitness objectives in mind. They are:

Keep It Up! Hold onto the progress you’ve made from previous fitness programs. This body-sculpting workout is ideal for maintaining your new and improved physique. Keep It Up! mixes the routines from the prior three phases of Slim in 6 with a similar intensity to Burn It Up! Each move is designed to tone muscles and burn calories so you get the maximum results in the least amount of time.

Tone It Up! Get tight! This full-body, cardio-intensive workout incorporates light weights and a variety of unique moves to slim down and tone up trouble spots. Debbie Siebers makes it fun as she leads you through this calorie-burning and muscle-toning workout. Tone It Up! begins with a mix of midsection movements and kicks into high gear by combining an all-out cardio blast with light weight resistance training. A terrific way to achieve visible toning results.

Firm It Up! Take a “firm” stand with your lower body. By targeting the hips, thighs, and buns, this extreme lower-body workout burns flab and sculpts lean, firm, sexy muscles. Follow each of Debbie’s moves as she leads you through a variety of freestyle (non-weighted) exercises that emphasize slimming and firming, while simultaneously providing a cardio-intensive routine. Using exciting new moves such as squat jumps and pelvic tilts, Debbie will raise your energy along with your spirits.

The Slim Series Routines

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Shape It Up! Get in great shape as you sweat through this “weighted” strength-building circuit for the entire body. Using medium weights, Shape It Up! targets opposing muscle groups while maintaining a high-intensity cardio workout. You’ll sweat through a pulse-pounding series of quadriceps/hamstring, back/chest, biceps/triceps, and outer-thigh/inner-thigh exercises. This highly effective Power Shaping technique is an ideal way to work the entire body while you burn fat.

Mix It Up! Debbie keeps things fresh and entertaining as she takes you from one intense set of moves to the next. Mix It Up! begins with weighted lunges and picks up the pace as it moves on to a variety of body-shaping exercises. By mixing it up, you’ll help speed the body-slimming and muscle-toning process by not letting your body plateau.

Tear It Up! Are you up for the ultimate full-body workout? Get ready to sweat your buns off as Debbie takes this total-body blast to the extreme. It’s the most challenging Slim Series routine, and definitely pushes you to see what you’ve got. Start with Debbie’s intense upper-body blast and then switch it up with an all-out assault on the lower body. Every move uses Power Shaping to burn fat and tone muscle.

Cool It Off! At last! Time to take it down a few notches and give your body a chance to recuperate with this relaxing recovery workout. Cool It Off! combines essential stretching, strengthening, and stabilizing exercises to keep your body in optimal condition so you can Keep Pushing Play on all your Slim Series workouts. It’s the perfect flexibility and relaxation routine that will not only reduce stiffness, but also help to prevent injury down the road.

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Hand Weights—Because of the number of repetitions performed in this program, you’ll probably never need much weight—3 lb., 5 lb., and 8 lb. hand weights will be suitable for most.

B-LINES® Resistance Bands—Men in reasonable shape prefer to start with the magenta (B4) band, and eventually move up to the green (B8).

Women seem to prefer starting with the pink (B3) and eventually progress to the red (B6) band.

Warning: B-LINES® Resistance Bands contain natural rubber latex which may cause allergic reactions

Floor Mat—A good exercise mat not only makes stretching more comfortable, but also absorbs shock and puts less stress on joints and tendons.

Heart Rate Monitor—It’s the most underrated piece of equipment in the home-fitness market, and the secret to getting the best results. Using a heart rate monitor is the best way to monitor the intensity level during your performance. A heart rate that is too low indicates you need to push yourself harder to achieve maximum results. A heart rate that is too high can be dangerous and could lead to injury. For these reasons, we strongly recommend a heart rate monitor to gauge the intensity of your workouts.

Necessary Equipment

Optional Equipment

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American diets are laden with fast food and foods grown in nutrient-depleted soils, so you need to enhance your diet with vitamins and nutritional supplements. The more active you become, the more crucial it is that you get the proper quality and quantity of nutrition. There are many different supplemental strategies that you might use, so here is a brief rundown of what Beachbody currently recommends:

Please note: We’re recommending these products because our primary goal is to help people get in shape. All of our supplements are ephedra-free and have been thoroughly tested and proven effective. Many of the employees at Beachbody use them. The rule we go by is: if we don’t take it, we don’t make it.

ActiVit®—A very high-quality multivitamin that provides essential nutrients that your body needs for optimal performance during your workouts.‡

Take ActiVit:● For bone strength* ● To stimulate the immune system*● As a powerful antioxidant to slow

the effects of aging* ● To regulate calcium and

blood sugar levels* ● For benefits of disease-

preventative nutrients*

Beachbody Supplements

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Slimming Formula—This formula is a potent combination of all-natural sodium pyruvate and green tea extract. These are proven ingredients to help you lose weight naturally from exercise without jittery side effects. In double-blind studies, subjects given pyruvate showed improved fat reduction without the normal breakdown of lean muscle tissue associated with fat loss. In our Slim in 6 test group, those that used the Slimming Formula got almost 30% better results than those that didn’t! If you want maximum healthy weight loss from exercise, you will love Slimming Formula.†

Performance Formula—Make it easier to transform your body with Performance Formula. Supplement-assisted exercise can mean you get more results with the same amount of effort!‡

Our test groups claimed Performance Formula gave them: ● Faster weight loss* ● More energy* ● Reduced fatigue and soreness* ● Better stamina*

Total Health Women’s Formula—This supplement was formulated by Beachbody sports nutrition advisor, Tim Avila, to provide long-term thyroid and metabolism support for women.*‡

Warning: If a pre-existing thyroid condition exists, you should consult your physician before taking Total Health Women’s Formula.

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2-Day Fast Formula®—Feel refreshed and lose up to seven pounds in two days!* Choose chocolate or vanilla, then in just two days you will experience:

● Weight loss from your fitness routine* ● The sense of “being slim” and in control of your body* ● A decrease in unhealthy cravings* ● A cleansing for your body and your mind* ● The perfect kick-off to a new you*

Whey Protein Powder—With 18 grams of high-quality whey protein per serving, this is an easy way to ensure that you get enough protein in your diet to meet the rigorous demands of an exercise program. We have designed a chocolate flavor that has been called “the best tasting whey protein on the market today.” The vanilla tastes great on its own, but really shines as a way to improve the flavor and nutrient content of desserts and smoothies.

Meal Replacement Shake—Our great tasting meal replacement powders come in both chocolate and vanilla and are formulated to work within a 40/30/30 meal plan. These shakes are great as a meal on-the-go when you need a high-protein snack with enough carbohydrates to keep you energetic for the next few hours.

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Beachbody Nutrition Bars—Great tasting energy bars that are high-protein, low-fat, and chock-full of vitamins and minerals. These are a perfect option for keeping healthy snacks at your desk, in your backpack, or anywhere on-the-go when proper eating is difficult.

Joint Support Super Formula—Our “super MSM formula” combines glucosamine sulfate, collagen type II, and MSM in the proper ratios to be called the best joint support formula available today. Regular use of this formula can help keep your tendons and joints healthy and offset some of the effects of aging that are associated with degenerative bone and connective tissue problems.*

Chitosan Plus—This is a special blend of chitosan and ascorbic acid (vitamin C) that binds and entraps some of the fat you eat, reducing the amount of fat the body absorbs. Chitosan is a fiber composed of chitin, which is a component of shellfish. Chitin is processed for high-binding (absorption) affinity to fat and cholesterol in the digestive tract. Taking Chitosan Plus is in an effective way to reduce calories from fat.Warning: If you are allergic or sensitive to shellfish, do not take Chitosan Plus.


Warning: As with any supplement, herb, or medication, do not use any Beachbody supplement, food prod-uct, or meal replacement product while pregnant or provide to a child without consulting a physician. Use products only after consulting your physician about your specific health needs. Keep out of reach of children.

†In a nonclinical Beachbody test group, those who used Slimming Formula along with the Slim in 6® program lost an average of 29% more body fat.

* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

‡ This product is only available to residents of the United States and its territories.

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Fitness Basics

Even though there are some different methods you may choose in using Slim Series, there are five general fitness basics that you should understand. These are the basic rules of fitness and they remain constant no matter what you are doing. You may break them occasionally for special programs but, in general, it’s best to incorporate these rules to maximize any program.

1. You are what you eat. You hear this all the time, and for good reason. If you don’t give your body the proper nutrients, it cannot perform to its maximum. Specifically, how to eat is a large and debated topic. If you came off a Beachbody program, then you probably already have an idea about sound nutrition. If not, we suggest that you start educating yourself. The Step-by-Step Nutrition Guide and Message Boards are all excellent resources and great places to start.

2. Supplement your diet. Intense exercise can offset a bad diet, to some degree, though not if you are nutrient deficient. Modern American eating habits and the nutrient content of many “staple” foods tends to be questionable at best. Many studies with both athletes and active individuals have shown that their bodies are short on many key ingredients, despite ample food intake. Taking a good multivitamin can ensure that you at least have all the basic nutrients your body needs. Beyond this there are many ways you can go, but increasing calories to handle excess workloads can be more efficient by using meal replacement drinks, protein supplements, and nutritional bars.

3. Periodize your training. Whichever program you decide to try, don’t do it indefinitely. Athletes have used periodizational training for decades. The average person trying to stay in shape doesn’t have any different physiological processes than someone training for the Olympics. We may not be as refined but, in general, we all work the same way. Change what you are doing every four to six weeks. Perhaps not drastically, but change it somehow.

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4. Have a realistic short-term goal. The above is easier to plan if you know what you’re after. Trying to become a fitness model is not a realistic short-term goal if you have been living on bonbons for the last two decades. A better short-term goal might be to finish two cycles of training, so that way you don’t develop unrealistic goals when what you really need to do is change your habits. After this, the next goal might be something like fitting into a certain size by your reunion, or perhaps completing an athletic event like a 10K or triathlon. You’re never going to achieve that ultimate goal without conquering some smaller battles first. If you’ve spent the past thirty years getting out of shape, don’t expect to reverse this in one training cycle. Be realistic. If you are losing a pound or two a week, you’re doing great. Give yourself targets that reflect this.

5. Train holistically. Remember that the parts of your body are all connected to the same person. You want to train for a sound mind and body as one unit. Don’t get caught up on your stomach, thighs, or arms. We all have trouble spots and weaknesses but our training should revolve around our entire bodies. You can do sit-ups until the end of time, but you won’t have a ripped stomach unless you burn enough calories to lower your percentage of body fat. Conversely, focusing on doing curls all day long won’t make you look like Vin Diesel. In fact, you’d probably just be overtraining. The program you follow should focus on every body part. You might work a bit more on one area, but make sure that your weekly plan contains something for the entire body.

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Designing a Program

To decide how you should design a program, you need to be aware of your current fitness state, your fitness history, your goals, and how various programs affect your body differently. Start by assessing your current state of fitness. Most people will have a good idea about this, especially if you’ve just come off Slim in 6. If you are unsure, try one of the tapes to see what you’re in for. Then you can decide to start on a Slim Series workout, or whether you need to do some prep work first.

Knowing your fitness history will help you in planning a program. An ex-Olympian that hasn’t worked out in six months will come back into form very quickly. Conversely, someone that has been on the fitness sidelines for a while is going to have to proceed much more slowly and carefully.

You should have both a long- and a short-term goal. All aspects of your current program should reflect the short-term goal. Small steps are what you’re after. There’s a saying that goes something like, “It’s better to be 20% undertrained than 1% overtrained.” Don’t launch into a program full force. Take it easy at first, and allow your body to let you know when to turn up the heat. If you aren’t sure, it’s always best to start with the easiest program and increase the intensity. Doing it the other way around can cause overtraining or injury, making you lose valuable time rehabbing instead of getting into shape.

If you’re just finishing up a program, start with a recovery week. Remember that you want to train, in general, in four- to six-week blocks. Each time you finish one “block,” take a recovery week before starting the next one. The muscle breakdown and microtrauma you have incurred over the previous weeks will then heal up and you’ll start your next “block” even stronger. A recovery week doesn’t mean that you have to stop working out (see the next page).

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The Programs

Here are some programs to get you started. Once you’ve completed a few of these you will have the knowledge to design your own, targeted to your specific goals. Remember to always take a recovery week in between your training blocks. Even Lance Armstrong takes an easy week after each three consecutive hard weeks. So, trust us, you won’t lose your fitness during this “off” time!

After your first six-week cycle, your body’s ability to adapt to a new routine will improve to the point where you’ll only want to do a program for about four weeks before changing it up. Between each change, take a recovery week (or even two if you’re worn down). This isn’t a week to slack off and do nothing; it’s a week of active recovery. You will still exercise each day, but the emphasis will be on helping your muscles recover instead of break down. This program should heal up the microtrauma that your muscles have incurred over the previous four to six weeks and you should finish feeling strong, energized, and ready to turn your next round up a notch.

Program: RecoverySkill Level: EasyFrequency: 7 days per weekDiet: Eat well, but relax and don’t give it a lot of thought.

Monday: Cool It Off! Tuesday: Cool It Off! Wednesday: Firm It Up! Thursday: Cool It Off! Friday: Tone It Up! Saturday: Cool It Off! Sunday: Cool It Off!

Recovery Week

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Slim in 6ers—Here is another example of a recovery week that incorporates Slim in 6 and is slightly more aggressive. This would be a good program for the second week of a recovery phase. It should also give you some idea of how you can mix and match to create a recovery program that suits your needs.

Monday: Cool It Off! Tuesday: Start It Up!, Slim & Limber Wednesday: Tone It Up! Thursday: Cool It Off! Friday: Start It Up!, Slim & Limber Saturday: Start It Up!, Cool It Off! Sunday: Cool It Off!

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If you’ve finished up Slim in 6 and just want to maintain your great results, here are two example programs. By doing three to four workouts per week, you should easily be able to throw in different workouts at any time without losing momentum. While you could do these example programs indefinitely, we still recommend shaking things up each four to six weeks. Note: You can always add Cool It Off! or Slim & Limber to any rest day to promote more active recovery.

Program: MaintenanceSkill Level: ModerateFrequency: 3 to 4 days per weekDiet: Continue good eating habits, though this is not a time for a

difficult or strict diet. Remember that the better you eat, the easier it will be to maintain your results.

Monday: Shape It Up! Tuesday: Rest Wednesday: Keep It Up! Thursday: Rest Friday: Tear It Up! Saturday: Cool It Off! Sunday: Rest

The Maintenance Program

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The Torso-Toning Program

There is no such thing as a true upper-body program that incorporates Slim in 6 or Slim Series. However, this program will tone your upper body, while providing a less intense lower-body workout than the other programs. It would be a good program to try if you’ve been doing these workouts for some time and your lower body needs a little break.

Program: Upper BodyLevel: ModerateFrequency: 6 days per weekDiet: Follow the Step-by-Step Nutrition Guide and make sure that you

get enough protein.

Monday: Tone It Up! Tuesday: Cool It Off! Wednesday: Tone It Up! Thursday: Cool It Off! Friday: Tone It Up! Saturday: Firm It Up! Sunday: Rest

Slim in 6ers: Here is another example of a maintenance week that incorporates Slim in 6 and is slightly more intense. Following the previous week with this one would be an effective match. Again, this is just another example. After trying these programs, you should be able to design a maintenance program that’s in line with your goals.

Monday: Shape It Up! Tuesday: Rest and Slim & Limber Wednesday: Tone It Up! Thursday: Firm It Up! Friday: Cool It Off! or Slim & Limber Saturday: Keep It Up! Sunday: Rest

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While it’s almost impossible not to get a great lower-body workout using any combination of Slim Series workouts, here is one that targets your lower body specifically. Remember, don’t exceed six weeks before taking a recovery week.

Program: Lower BodyLevel: Moderate to DifficultFrequency: 6 days per weekDiet: Follow the Step-by-Step Nutrition Guide and make sure that you

get enough protein. Supplements are recommended.

Monday: Shape It Up! Tuesday: Firm It Up! Wednesday: Cool It Off! Thursday: Firm It Up! Friday: Cool It Off! Saturday: Firm It Up! Sunday: Rest w/stretching

The Lower-Body Program

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Following the modality of the standard gym program, this “two day on, one day off” program alternates working different body parts on consecutive days.

Program: Split RoutineLevel: Moderate to DifficultFrequency: 6 days per weekDiet: Follow the Step-by-Step Nutrition Guide and make sure that you

get enough protein. Supplements are recommended.

Monday: Tone It Up! Tuesday: Firm It Up! Wednesday: Cool It Off! Thursday: Tone It Up! Friday: Firm It Up! Saturday: Cool It Off! Sunday: Rest w/stretching

The Split Routine

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Because you’re incorporating all the videos, this program may have a longer adaptive phase, meaning you could go a bit longer than six weeks before you’re likely to see a plateau.

Program: Slim SeriesLevel: Moderate to DifficultFrequency: 6 days per weekDiet: Follow the Step-by-Step Nutrition Guide and make sure that you

get enough protein. Supplements recommended.. Monday: Tone It Up! Tuesday: Firm It Up! Wednesday: Cool It Off! Thursday: Mix It Up! Friday: Cool It Off! Saturday: Tear It Up! Sunday: Rest w/stretching recommended Monday: Shape It Up! Tuesday: Cool It Off! Wednesday: Repeat sequence

The “I Bought All the Videos and Dang It, I’m Gonna Use ‘Em” Routine

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This is a high-intensity program based on the Slim in 6 protocol of Slim Training. It’s extremely high-intensity and should only be done for four weeks before taking a recovery week. Good luck!

Program: Slim TrainingLevel: DifficultFrequency: 6 days per weekDiet: Strictly follow the Step-by-Step Nutrition Guide and make sure to

get enough nutrients. Supplements are necessary.

Monday: Shape It Up! Tuesday: Firm It Up! Wednesday: Mix It Up! Thursday: Tone It Up! Friday: Cool It Off! Saturday: Tear It Up! Sunday: Stretch

The Slim Training® Program

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Ready to change your numbers for the better?

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OK, enough reading. You’re not here to improve your vocabulary. You’re here to improve your body. IT’S TIME TO GET PHYSICAL! Let’s start nice and slow with some hand-eye coordination exercises.

Write down three goals you hope to achieve using the Slim Series program.

Examples: I want to get in shape for an upcoming wedding. I want to see my feet when I look down. I want to lose 20 lbs. in the next three months. I want to turn people’s heads when I walk down the street in my sexy new sundress. I want small children to stop calling me Santa every time I grow a beard during the holiday season.

Use these goals to motivate you every day to Keep Pushing Play!

Let’s Get This Party Started

1.

2.

3.

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The “Before” Phase

It may not be for the family scrapbook, but you’re still going to need that “before” picture even if you’ve already completed another workout program. That was then. It’s time to set a new goal.

Now go grab a camera and take that picture. It will serve as evidence of your remarkable progress. Before taking your photograph, here are a few tips to ensure the most accurate results.

1. Use a plain background if possible.

2. Take a few front shots (hands on hips), a few side shots (hands at sides), and a few back shots (hands on hips).

3. Show some skin. Wear a swimsuit or something comparable. You need to be able to see the trouble, that way you can see the progress!

4. Don’t flex or suck anything in. Remember, this is the “before” shot and you want a true reflection of your body’s appearance.

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Crunching the Numbers

Before starting any fitness routine, it’s a good idea to get approval from your physician. It’s also important that you are properly advised as to whether these programs are appropriate for your unique situation. Only you know what you are truly capable of doing. When beginning this or any fitness program, be sure to have a good awareness of your current physical condition.

To successfully track your progress, we recommend you have the following statistics recorded by a medical professional:

Body Fat % _______________

Weight: _______________ (Date: _______________ )

Chest: _______________"

Waist: _______________"

Hips: _______________"

Right Mid-Thigh: _______________"

Left Mid-Thigh: _______________"

Right Upper Arm (Flexed, measured at the peak of the bicep): _______________"

Left Upper Arm (Flexed, measured at the peak of the bicep): _______________"

Cholesterol _______________ HDL _______________ LDL

Blood Pressure: _______________ /_______________

Resting Heart Rate: _______________ beats per minute

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As soon as you complete your workout, take a couple of minutes to fill out the day’s progression chart.

Slim Tip: Take it slow and do not overexert yourself the first day. Concentrate more on learning the proper form and techniques of each exercise. Feel free to take as many breaks as you need, and be sure to get plenty of water. If something feels wrong, either make the necessary adjustments or discontinue that particular move. (If you feel the routine is just too difficult at any level of intensity, then do not continue.)

30-DAY SLIM TRACKER

NOW LET'S GET STARTED ON IMPROVING THESE STATS!

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Progression Chart

Which Slim Series training program will you be performing this week? _____________________________________ __________________________________ Which Slim Series or Slim in 6 workout did you perform today? _____________________________________ ____________________________________________

(Circle appropriate answers below)

My intensity level was: 1 High 2 Moderate 3 Low 4 Very Low

I was able to master the movements: 1 On rare occasion 2 Half the time 3 Most of the time 4 ALL the time. I’m a superstar!

What statement best reflects the overall workout: 1 Couldn’t make it to the end. 2 Needed several breaks to get through. 3 Not easy, but I did it. 4 No sweat, what else you got?

How did you feel during today’s workout? _____________________________________ ____________________________________________________________________ _____________________________________________________________________ __________________________________________________________

What’s your goal for the next workout? _____________________________________ ____________________________________________________________________ _____________________________________________________________________ __________________________________________________________D

AY

1D

AY

2







What’s your goal for the next workout? _____________________________________ ____________________________________________________________________ _____________________________________________________________________ __________________________________________________________

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AY

3D

AY

4








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AY

5D

AY

6








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AY

7D

AY

8








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AY

9D

AY

10








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AY

11

DAY

12








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AY

13

DAY

14








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AY

15

DAY

16








39








AY

17

DAY

18








40








AY

19

DAY

20








41








AY

21

DAY

22








42








AY

23

DAY

24








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AY

25

DAY

26








44








AY

27

DAY

28








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AY

29

DAY

30








WAY TO GO! You You made it to the “AFTER” phase of your first 30 days of Slim Series workouts! Go take a few minutes to check out that hot bod in the mirror. We’ll wait ‘til you’re done...

46

Your New Numbers

Body Fat % _______________

Weight: _______________ (Date: _______________ )

Chest: _______________"

Waist: _______________"

Hips: _______________"

Right Mid-Thigh: _______________"

Left Mid-Thigh: _______________"

Right Upper Arm (Flexed, measured at the peak of the bicep): _______________"

Left Upper Arm (Flexed, measured at the peak of the bicep): _______________"

Cholesterol _______________ HDL _______________ LDL

Blood Pressure: _______________ /_______________

Resting Heart Rate: _______________ beats per minute

Now compare these latest numbers to the ones you recorded just 30 days ago. Pretty cool, huh?

47

“Before” and “After” Pictures

Now get that camera out again and take those pictures (using the same criteria as the “before” photos). Place both the “before” and “after” pictures below.

Bef

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– F

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Stap

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ide

“BEF

ORE

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ide

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49

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ack

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ORE

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ack

“AFT

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.

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Back

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– B

ack

50

Play the Million Dollar Body™ Game for an opportunity to WIN BIG!

We love to celebrate our customers’ success. That’s why we created the Million Dollar Body Game and are giving away over $1,000,000 in prizes. Now you can submit your Success Story (including your “before” and “after” pictures, personal stats, and transformation story), and compete for these incredible prizes.

So if you ever wanted the extra motivation to work out, eat right, and become a Success Story–now you have it!

Why are we doing all this? Because we want you to succeed! Go to MillionDollarBody.com and start playing the Game right away!

Certain terms and restrictions apply. Please visit MillionDollarBody.com for more details.

50

Submit Your Success Stories

51

Alternate Movements

Some of the moves in Slim Series may make you uncomfortable depending on your unique situation. For some of the moves we can suggest ways to make them easier. For others, we can provide alternative moves that work similar muscle groups. It’s important that you use correct form on every exercise. If you are experiencing pain for any reason, discontinue the movement and consult a professional physician.

This is just a partial list of movements that some people have trouble with. If you have a specific exercise question, consult the Message Boards.

Squats Do not go too low on the squats. Form is critical.Stay back on your heels to reduce knee stress. If these bother your knee, don't go down as far.

Lunges Just move down so you don't feel discomfort.Since these are such a big part of Slim Series, it’s very tough to eliminate them and still see results.

Alternates for Squats/Lunges

However, injuries can happen and there are some things you can do to avoid atrophy until you can get back to business. Leg Extensions, with either ankle weights, or even no weight, these will work your quads. You do these by sitting in a normal position and extending your leg straight out until it’s parallel to the ground.Leg Curls, work your hamstrings (back of the upper leg). Lie on your stomach and pull your feet back up towards your back.

52

Regular Push-Ups Do these with knees on the floor and feet crossed.

Military Press Either follow the movement with a very light weight, or do these sitting down with back support. Make sure that your arms stay back along your sides. They tend to want to move forward, which will put extra stress on the shoulder joint.

One-ArmTricep Raise

Lie on your back and perform the same motion, isolating the triceps as you move the weight away from yourself and up to the ceiling. Start with your upper arm, shoulder to elbow, perpendicular to the floor, and your forearm parallel to the floor. The weight should go straight up in a line from the floor.

Burpees

This dynamic movement may bother some people that have joint or tendon problems. Marching or jogging in place is a safe alternative. It won’t provide the same benefit, but it will keep your heart rate up during this period.

53

Notes

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Notes

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Notes

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Notes

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Notes

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Notes

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Notes

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Notes

BEFORE

AFTER

BEFORE

AFTER

Lance A.

"Thanks to Slim in 6 I feel great, look great, am happier and am eating healthier. I have more energy than I have had in many years. I have taken all my suit pants in to be altered for the new me and I love it. Thanks for changing my life."

Notes

Keep Pushing Play!

Build on your accomplishments and incorporate the latest Beachbody fitness breakthroughs into your daily regimen.

Jennine M.

"I love this program and I want people to know that it works and it's an awe-some workout. I thought I was going to have to work in going to the gym every day for the rest of my life in order to stay in shape (and I didn't want to do that). Now I know I can just pop in a workout at home and look awesome." Results may vary. Exercise and proper diet are

necessary to achieve and maintain weight loss and muscle definition.


© 2007 Beachbody. Distributed by Product Partners, LLC, Beverly Hills, CA 90211 All rights reserved. Product Partners, LLC is the owner of Slim in 6, Slim Series, ActiVit, B-LINES, Power 90, 2-Day Fast Formula, Beachbody, Million Dollar Body, Decide. Commit. Succeed., WOWY, and all related designs and trademarks.

TONE IT UP! Get tight! This full-body, cardio-intensive workout incorporates light weights and a variety of unique moves to slim down and tone up trouble spots.

FIRM IT UP! Take a "firm" stand with your lower body. By targeting the hips, thighs, and butt, this extreme lower-body workout burns flab and sculpts lean, firm, sexy muscle.

SHAPE IT UP! Get in great shape as you sweat through this "weighted" strength-building circuit for the entire body.

MIX IT UP! Debbie Siebers breaks through your fitness plateau and keeps things fresh as she takes you from one intense set of moves to the next.

TEAR IT UP! Are you up for the ultimate full-body workout? Get ready to "sweat your butt off" as Debbie takes this total-body blast to the extreme.

COOL IT OFF! At last! Time to take it down a few notches and give your body a chance to recuperate with this relaxing recovery workout.

Debbie Siebers’ Slim Series started with Keep It Up! (sold separately) and now includes six new workouts, all designed with specific fitness objectives in mind.

®

SLIM SERIES

®

SLIMM

ING GUIDEAchieve a slim

mer,

trimm

er physique!

Slim

Se

rie

s S

limm

ing

Gu

ide

INS

GU

IDE

SS R

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6/07

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trimmer physique! Achieve a slimmer,