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The Curvelle Lifestyle Exercise Plan
™
Beginner
Monday TuesdayWednesdayThursday Friday Saturday Sunday
20-Min.Full-BodyCircuitTraining20-Min.Booty BlastCardioOff / Rest &Recover20-Min.Full-BodyCircuitTraining20-Min.Booty BlastCardioOff / Rest &Recover30-Min.BootyBlast Cardio
•
Booty Blast cardio
caneitherbeperormedbywalkingonatreadmill,withmaximumincline,takinglongersteps(twicethatasyourregularstride),orwalkingoutside,briskly,againtakinglongerstrides.•
Helpful Hints:
Option1,ollowtheboxbeloworstructureinyourworkouts.Option2,onceyougetthehangoit,onullbodyCircuitTrainingdays,puttogethertwosetsoaleg,chest,back,arms,andshoulderexerciseoyourchoicetoequal10setsoexercises,anddo10repsor20to30secondsoeach.Example:
20-Minute Full-BodyBeginner Circuit Training
Completetimeoreachexerciseandrestor10to15secondsbeorestartingthenextexercise.Ateroneullroundoexercises,restortwominutes,andthenperormanotherullround,twomoretimes,oratotalothreeroundsothiscircuit.
Push-ups
(romkneesortoesonoor)
20 seconds
(orasmanyrepetitionsasyoucan)
Step-ups
(onbenchorblock)
30 seconds
(orasmanyrepetitionsasyoucan)
Biceps Curls
(standing,usingstretchband)
20 seconds
(orasmanyrepetitionsasyoucan)
Walking Lunges
(atleastfveconsecutivesteps)
30 seconds
(orasmanyrepetitionsasyoucan)
Shoulder Presses
(standing,usingstretchband)
20 seconds
(orasmanyrepetitionsasyoucan)
Chest Press with Dumbbells
(lyingonback)
30 seconds
(orasmanyrepetitionsasyoucan)
Triceps Kickbacks
(bentoverwithdumbbells)
20 seconds
(orasmanyrepetitionsasyoucan)
Jumping Jacks
(standinginplace)
30 seconds
(orasmanyrepetitionsasyoucan)
Pop Squats
(holdingontoachairorpole)
20 seconds
(orasmanyrepetitionsasyoucan)
Abdominal Crunches
(onoor)
30 seconds
(orasmanyrepetitionsasyoucan)
For more guidance and inspiration, along with the complete 9-week nutrition and exercise plan, plus your personal day-by-day journal, read “The Curvelle Lifestyle:9-Weeks to Slimmer Thighs, Tighter Buttocks, and Sexier Curves,” by Jenny Hendershott and Stephen Adele. You can purchase a copy today at Amazon.comFor exercise demonstrations, please visit http://weight-training.realsolutionsmag.com/ © 2006-7. iSatori Technologies, LLC.
 
 
1 set of 10
(youcandothisonaninclineineeded)Completethissupersetthreetimes
Intermediate
Monday TuesdayWednesdayThursday Friday Saturday Sunday
30-Min.Chest andTricepsSupersetTraining& Booty BlastCardio30-Min.Legs andButt SupersetTraining &15-minutewalk at yourpace30-Min.BodyChallenge30-Min.Back andBicepsSupersetTraining &Booty BlastCardio30-Min.Shoulder andAb SupersetTraining 30-Min.Butt-BlasterCardioor BodyChallengeOff / Rest andRecover
•
Booty Blast cardio
(20minutes)caneitherbeperormedbywalkingonatreadmill,withmaximumincline,takinglongersteps(twicethatasyourregularstride),orwalkingoutside,briskly,againtakinglongerstrides.•Forthe
Body Challenge:
Walkthreeminutestowarmup.Minute3–4isnonstopmountainclimbers.Minute4–5,rolloveranddocrunches.Minute5–6,getbackupandwalkquicklywithshortsteps.Repeatthisprocessoratotalo20minutes.•
 Superset Training
canbeanyexerciseollowedbyanotherexercisenotrelatedtotheprimarybodypartwithnotimewastedin-betweensets.(Example,1seto12shoulderpressesimmediatelyollowedby20crunches.Repeatorthreesetsoeach.)•
 Helpful Hint:
Oncircuit-trainingdays,dothreesetsoeachexerciseoreachbodypart,choosingfvedierentexercisesoreachbodypart,andcomplete10to12repsoreachset.
Example:
30-Minute Chest and TricepsSuperset Training for the Intermediate
Completeeachexerciseandrollrightintothenextexercisetakinglittletonobreak.Ateroneullroundosupersettingachestandtricepsexercise,restoroneminute,andthenperormanotherullroundandrepeattheprocesstoequalthreesetsoeachtotal.(Intermediatesshoulddothreesetso10to12repsorfvedierentexerciseseachbodypart.)
Push-ups
(romtoesonoororusingpush-upbars)
1 set of 10
Supersettedwithspiderwalks
Spider Walks 1 set of 12
(rightandletequals1rep)
 
Completethissupersetthreetimes
20 seconds
(orasmanyrepetitionsasyoucan)
Triceps Kickbacks 1 set of 12
Completethissupersetthreetimes
Chest Presses
(lyingonsteporbenchwithdumbbells)
1 set of 12
Supersettedwithtricepspushups
Triceps Pushups
(elbowsin,notout)
Bear Crawl Pushups 1 set of 10
(outandbackis1rep,eetstaystationary)Supersettedwithtricepsextensions
Triceps Extensions
(overhead,usingstretchbandordumbbells)
1 set of 12
Completethissupersetthreetimes
Bear Hug Flyes
(lyingonstepandarmsopen)
1 set of 12
Supersettedwithdips
Dips1 set of 10
Completethissupersetthreetimes
 
1 set of 10
(overandbackequals1rep),
 
Supersettedwithtricepskickbacks
Up and Overs on a Step
•
*Superset Training
canbeanyexerciseollowedimmediatelybyanotherexercisewithnotimewastedin-betweensets.(Example,oneseto10push-upsandthenrightintoonesetospiderwalksor12reps.Repeateachothesetwoexercisesorthreesetsandthentakeaone-minutebreakbeoremovingontothenextsuperset.)•
 *Active rest—
thereisnorestin-betweeneachexerciseperormeduntiltheentirecircuitiscompleted.
For more guidance and inspiration, along with the complete 9-week nutrition and exercise plan, plus your personal day-by-day journal, read “The Curvelle Lifestyle:9-Weeks to Slimmer Thighs, Tighter Buttocks, and Sexier Curves,” by Jenny Hendershott and Stephen Adele. You can purchase a copy today at Amazon.comFor exercise demonstrations, please visit http://weight-training.realsolutionsmag.com/ © 2006-7. iSatori Technologies, LLC.
 
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