Workout

Guide

Your workout guide to a healthier, happier you

* Video Explanations of workouts at the end

Day 1

Circuit

Exercise Reps Tuck Jumps 30 Push Ups 20 V-Sits 30 Side Lunges 25 Triceps Dips 25 Reverse Crunches 30 Inch Worms 20 5 Rounds with 15-sec rest between Round

Day 2

Legs

Exercise Reps Single-Legged Deadlifts 20 High Knees 30 Sumo Squats 25 Box Jumps 20 Donkey Kick Backs 30 Glute Bridges 30 Wall Sit MAX (Hold as long as you can)

5 Rounds with 15sec rest between Round

Day 3

H.I.T.T Perform each exercise for 45secs followed directly by 15seconds rest, then move onto next exercise. Step Ups Star Jumps Mountain Climbers Tuck Jumps High Knees Half Burpee Crunches

5 Rounds, 45-sec rest in between

Day 4

Full Body Intense

Complete each rotation before having a 2-min rest before completing another.

Exercise Reps Bodyweight squats 20 Walking Lunges 20 (10 ea leg) Jump Step Ups 20 Push Ups 10 Triceps Dips 10 1-Min Plank Hold for 1 minute 3 Rounds with 2-min rest between each Rotation

Day 5

Total Body Smash

Exercise Reps Box Jumps 20 Plank Up Downs 25 V sits 20 Sumo Squats 25 Plank Hold MAX (Hold as long as you can) Burpees 20 Air Boxing 50

5 Rounds with 15sec rest between Round

Welcome to your workout plan. Now, there is good reason why I have you performing the exercises, reps and sets I have prescribed you. This is ensuring you get not just to your goal weight but also the best fitness level possible in the quickest time. As the program progresses so will the workouts. One of the most important aspects of exercise is what is called “continual progression”. This term explains that you must be continually making the workouts harder for you to consistently see results. Your body has no need to get fitter or lose weight so you must force it to and a big part of that is with exercise. It’s like if you went out and ran 1 kilometer, the first time you did it you would most likely find it challenging, wouldn’t you? But if you did this everyday then it won’t be too long until you find this comfortable. I will program your workouts with this in mind to ensure that as you continually improve your fitness levels the workouts will progressively get harder so you are always seeing results. I also want to ensure that you know that you do have to push yourself to see results. When you are working out I want you to really give it everything you have. What’s that saying? You only get out what you put in!

Common Workout Terms Reps A rep is short for repetition. Repetitions define the number of times to perform an exercise. For example, you do 12 squats, and then stop. The 12 squats you perform are considered 12 repetitions. If you curl the dumbbell 15 times, then you have completed 15 repetitions of biceps curls. Some trainers will test your fitness level by giving you a certain amount of time, say 60 seconds, to see how many repetitions you can perform within that allotted time frame.

Sets Sets refer to how many times you will repeat that exercise for the set number of repetitions. For example, you do 12 squats and rest. Then you do another 12 squats, rest, and then another 12. You have now completed three sets of 12 reps. If you do three sets of 15 reps of biceps curls, you will perform 15 repetitions, rest, 15 repetitions, rest, and finish with 15 repetitions. Sometimes the word reps are left out, and trainers will just tell you to complete three sets of 15. Rest Period (RP) How long you are resting between a set or between exercises. Intensity The term intensity refers to how hard your working during you're workout. Intensity is one of the most important components of your workout program. When you workout at a sufficient intensity, your body grows stronger and you'll see changes in your weight, body fat percentage, endurance and strength. It is important that you push your self as hard as you can with each of your workouts.

Incase you are unsure of how to perform one of the exercise I have prescribed you. Below you will find a list of all of the exercises a video link for their correct technique. Back Lunge with Front Kick https://www.youtube.com/watch?v=0_bTYQCxgMg Bicycle Crunch http://www.bodybuilding.com/exercises/detail/view/name/air-bike Bum Kicks https://www.youtube.com/watch?v=-dtvAxibgYQ Burpee https://www.youtube.com/watch?v=Pf7wZvraWV0 Crunches http://www.bodybuilding.com/exercises/detail/view/name/crunches Donkey Kicks http://www.youtube.com/watch?v=SJ1Xuz9D-ZQ Flutter Kicks https://www.youtube.com/watch?v=eEG9uXjx4vQ Glute Bridge http://www.youtube.com/watch?v=y5f-IZo5AZY Half Burpee https://www.youtube.com/watch?v=InlCQ0-NtnE High Knee’s http://www.youtube.com/watch?v=VAs4IMHg-9U Inch Worm https://www.youtube.com/watch?v=VSp0z7Mp5IU Jack Knife Sit Ups https://www.youtube.com/watch?v=CWOZyf8kaH0 Jump Squats http://www.youtube.com/watch?v=U4s4mEQ5VqU Low Squat Hold https://www.youtube.com/watch?v=1rIxbdd13S8 Lunges http://www.youtube.com/watch?v=Z2n58m2i4jg Lying Leg Raise http://www.youtube.com/watch?v=JB2oyawG9KI

Mountain Climbers https://www.youtube.com/watch?v=nmwgirgXLYM Plank http://www.bodybuilding.com/exercises/detail/view/name/plank Push Up http://www.bodybuilding.com/exercises/detail/view/name/pushups Reverse Crunch http://www.youtube.com/watch?v=hyv14e2QDq0 Side Lunge http://www.youtube.com/watch?v=FUX6Pz8vV0s Single Leg Dead Lift http://www.youtube.com/watch?v=YMx4z7cnaUA Sit Up http://www.youtube.com/watch?v=Ot2x2yhV1f0 Spider Crawl https://www.youtube.com/watch?v=_K7rv_vFOWM Squats http://www.bodybuilding.com/exercises/detail/view/name/bodyweight-squat Star Jumps http://www.bodybuilding.com/exercises/detail/view/name/star-jump Superman Plank https://www.youtube.com/watch?v=PHb1b7cuVtk Sumo Squats https://www.youtube.com/watch?v=9ZuXKqRbT9k Tricep Dip http://www.bodybuilding.com/exercises/detail/view/name/bench-dips Wall Sit http://www.youtube.com/watch?v=-cdph8hv0O0 Wall Push https://www.youtube.com/watch?v=a6YHbXD2XlU

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Due to the rate at which conditions change, the author reserves the right to alter and update his opinions based on new conditions. While every attempt has been made to verify the information in this book, neither the author nor his affiliates/partners assume any responsibility for errors, inaccuracies, or omissions. You should consult a healthcare professional before undertaking any diet or exercise regime.

The information presented herein represents the view of the author as of the date of publication. This book is presented for informational purposes only. Weight loss is not for everyone, and while most of the information in this book is considered to be backed by scientific research, results from current and previous clients, and personal experiences, weight loss is an evolving activity and over time some theories may be discredited. For this reason, no guarantees can be given in regards to results and furthermore no liability is assumed by Drew Baird, the person, trademark or management agency or www.DrewBairdFitness.com. All use of the contents herein is purely on the onus of the individual.