bodyboss 7-DAY FITNESS GUIDE TRIAL Rapidly Burn Fat Unlock the #BossEffect . Results in C Mes only 2 Weeks!The BodyBoss Mission We believe you can be the boss of your own body. Our mission is to help you take charge with our Ultimate Body and Super Food Ieee sa cin eateR oe eek neeecub ral ges Mata Recetas! tough love when it’s needed. No time to work out? Too broke? Too cold outside? Sorry babe, we don't want your lame excuses. een ees Rea Roo a a Lee Penne Our Guides are simple to follow, and the workouts can be done Se ees en iat ner Pete Pac mame hots desea yd Metenel ee eos oom Rees Met Mere cee iota sora through every squat, plank and hard-earned drop of sweat. To keep you motivated, we're building the BodyBoss Movement — Pert aref a tae Re oh oer RO Ue ee colts the world to share, inspire and help us all achieve our body goals. Oe Oia 44M ed lett 286 Reasons You Need to Try BodyBoss ls BodyBoss for you? Here are 6 reasons you need to try at least 2 weeks of the BodyBoss Method. oO Unlock the #BossEffect BodyBoss workouts deliver big results in a short amount of time. They accolerate fat loss, torch calories and improve your fitness. Fast. You'll also activate what is known as the afterburn effect — we call it the #BossEffect. This means a higher resting metabolic rate and more calories burned post-workout. You'll burn fat ven while you sleep! © It Deesn’t Take Much to Get Amazing Results As little a5 24 minutes, 3 times a week is all you need to see results. Throughout the program, exercises increase in intensity and complexity as your fines level improves and your body becomes mora lean and toned. After completing the program, youll be in the best shape of your life. ©) You'll be Bikini Ready Get ready 10 meet your Ultimate Body. The BodyBoss Method stimulates as many muscles as. possible, fo accelerate fat loss, improve fitness and rapidly strengthen and tone. The result: bikini-worthy abs, plus sleeker arms, booty and thighs. © It's Easy Our stop-by-step Guide is easy to follow. All exercises are presented in a clear way and the circuits are fun and engaging. We include a worksheet so you can set your goals and track your progress. There's minimal fimess equipment needed, and no expensive gym memberships or iricky apps. 8 It Saves Time The BodyBoss Method is dasigned for busy women like you, 1o achieve optimal results in the shortest amount of time. The workouts can be done in the backyard, in your hotel room, on the beach or even in your bedroom; anywhere you have a spare 24 minutes. © Nourish Your Body with Superfoods The Ultimate Body Guide gets the best results when its combined with the Super Food Nutrition Guide which is launching very soon. This is a structured eating plan to beat cravings, lose weight and nourish the body with nutrient-dense superfoods.Legal Disclaimer Not for Re-Sale All digital products, eBooks, PDF downloads, resource material, videos and online content ‘and all physical products are subject to copyright protection. Each digital product, eBook, PDF download and online content sald is licensed to a single user only. Customers are not allowed to copy, distribute, share and/or transfer the product/s (and/or their ‘associated usemame/passwords) they have purchased to any third party or person. Fines of up 10 $30,000 may apply 10 person/s found to be infringing our copyright policy. In some cases, Supernova Pte Ltd may encrypt, force password and/or stamp license details (including customer name, address etc) on ifs digital products to ensure additional safety. BodyBoss is © copyrighted by Supernova Pte Ltd and is protected under the US. Copyright Act of 1876 and all other applicable international, fedoral, state and local laws, with ALL rights reserved. No part of this may be copied, or changed in any format, sold, of used in any other way or under any circumstances without expressed permission from Supernova Pre Lid. Disclaimer BodyBoss develops and sells exercise programs and related materials in the form ‘of books, digital books and other related services. Supernova Pre Lid developed the BodyBoss Method, however, we are nota medical organization and cannot provide you any medical advice. We strongly urge you to consult with your physician (or primary health-care provider) before srarting any exercise or diet plan. ‘The BodyBoss program is designed to improve your health, but is not intended to treat ‘any iliness or disease. If you choose to follow the BodyBoss Fitness program without consulting your physician, you are doing so at your own risk. We claim no responsibility for any injuries you might sustain. Exercises include detailed descriptions to give you the information you need to be able to perform the exercise with proper form. However, itis your responsibility To warm up properly, determine the weight you will use, perform each movement correctly, and ultimately to decide whether or not you are capable of performing the exercise/workout without sustaining injury. ‘There are no guaranteas as to outcomes. Our personal methods of training and weight loss, while solely created and tested by us, are not intended to convey any warranty, either expressed or implied, as te outcomes, promises or benefits,BodyBoss 101 Welcome to the 7 day trial of the Body Boss Ultimate Body Guide! Today is the day you take your first lunge towards a heatthier, firter, more fabulous YOU! Our program — plus a little sweat and commitment — is ail you need 10 unlock your true body potential. Do you have what it Jakes To be G BodyBoss? Hell yeah. you do! Over the coming week, you will get just a taste of the potential of the unique BodyBoss program and how it can guide you on a life-changing journey to total body reinvention. Our unique combination of exercises has been expertly designed with optimal results ond convenienca in mind. You'll need minimal equipment, no tricky apps or expensive gym memberships, and just 24 minutes, 3 times a week. It’s not going 10 be easy, but we promise you it'll be worth it. We wouid love for you to join us for the main program. Just 12 weeks fo-experience the magic of the #BossEffect. It's our secret weapon, and your body's new best friend. And it's not just about a cuter booty — you'll love knowing your body is fitter, stronger and more Powerful than ever! We're giving you all the tools that we KNCW work — the rest is up to you. So what are you waiting for? I's time to show your body who's boss.3 Core BodyBoss Benefits Expertly designed, high intensity workouts are the foundation of the BodyBoss Method. Built around three core benefits, our Ultimate Body Guide is all you need fo recreate your body and break out that biki Re-invent Your Shape Rapidly Burn Fat ‘The BodyBoss Method switches your body into hyperdrive to supercharge fat loss and kick-start your metabolism. The magic lies in pushing your body into the anaerobic zone with high intansity circuits. As you work at maximum effort in short, explosive bursts, your body is unable to transport enough: oxygen to your muscles. This results in a ‘ebr’ of oxygen that gets repaid post-workout by a hike in your metabolism and greater coloria burn. Experts call this the afterburn effect, or excess post exercise oxygen consumption. We call it the #BossEffect Re-invent Your Shape If youve aver diated, you've probably been frusirated at losing muscle along with far. BodyBoss high intensity workouts have the unique ability to burn fat fast while Preserving your precious lean muscle mass. Save Time & Money In just 2 weeks, you'll see an improvement in ‘your lean muscle mass and overall shape. Fan tissue will shrink and you will begin 10 90 your new figure unfold - toned, lean ‘and powerful Save Time & Money ‘The BodyBoss Method is perfect for busy women whe want convenience as well as results. Our workouts can be done anytime, ‘anywhere, with minimal equipment. There's no need for expensive gym memberships ‘or complex apps. Sweat it out in your bedroom, backyard or hotel room. We'll help you achieve maximum bang for your ‘workout buck. All you need is 24 minutes ‘and your A-game. Unlock your body potential. Unlock the #BossEffect.The High Intensity Approach The cornerstone of the BodyBoss Method is High Intensity Interval Training (HIIT) — the explosive workout technique that has revolutionized the fitness world. ‘The HIIT technique involves repeated bursts of brief, intense anerobic exerciso performed at maximum effort, akernatad with short periods of recovery. HIIT gets your heart rate up and keeps it up. BodyBoss HIIT workouts rapidly improves fitness, triggers fat loss and sculpts the body faster and with less time commitment, than any other workout. They also have a secret weapon, the #BossEffect, to amplify your results. HIT workouts torch more calories in less fime, and studies show they increase the body's ability to burn far, especially unhealthy belly fat. An Australian study found women following a HIIT program lost six times. mora body fat than those who followed a low intensity, steady state cardio program? Unlike steady state cardio, BodyBoss HIT workouts preserve your precious lean muscio mass. This is partially due to the ability af these high intensity workouts to boost human growth hormone (HGH) levels*. Increased HGH has many positive implications, including laan muscle gain ‘and loss of fat fissue, increased calorie burn and slewing down the aging process. And the benefits of HIIT don't end there! On a pure convenience level, the workouts ‘are short (ours are just 24 minutes). very lire equipment is required, and you can ‘Work out anytime, anywhere. HIIT is also ‘the fast track to greater cardiovascular health (heart and blood vessels), speed, power and endurance. You'll be fitter and more toned, with less flab. One 2012 study found that after 12 weeks of HIIT workouts, participants’ fitness lovols dramatically improved, and they experienced both increases in fat-free mass anda 17% docreaso in tummy fat. + Rorry CG, Haiganhowsar Gj, Bonen. A, Spriat LL "High-imansity oxrabicimerval raining incmaasas fon ond corbchydrara metabolic ‘expats in human silotal murs” \pps Physiol Nu Mes. 2008 Dee 3(6}112-23 Joaom L Talons, Suet D. Callaway, George J-F Hogenfauser, Arend Bare, Lawrence L Sprit. Tea wacks of high-inansty sorobe interval raining memeam the capacity fr ft ‘medannn uring ome ene isrwomar” Joural! Apphiod Physiology Published 1 pel 2007 Vo 102 no 4 sa3-u4a7. 2.86 Tropp, DJ Chisholm J Freund and 9H Boutcker. "The effects of high rtondy intuition! earcea tring oft oes ard fasting inguin iol of young wamon” mornor ioral journal.cf Obsrty (7008) 32 eat est dota 1038/sja O80 EY published eraro 18 Jarwory 2008. 2 Siokos MA, Mevil ME, Hall GM, Lakomy HE "Ths ime course ofthe human grawth harmane respon fo @ 6 sand 220 syle ergometer sprit | Sport Se. 2003 jurz0(s} a7 34. *ZoronMilonavi, Geran Spovit &Manhow Woston “Esfactvaness of High-ImarstyIsarval Tesing (HT) and Continuous Endurarcs ‘Training for YOu Impromments: A Systemarc Rowen and Mele Anais ofContall Trini” Sports Masscina, Ortsar 20%, Vohame 45, bua 10, pees 14m sv, Moyer. ound, and SM. Routchor “Tha Etc of High-Imonsity imarmitan® Exorcio on Secy Composition of Overweight Young Makes”Unlock the #BossEffect The biggest benefit of the BodyBoss Method over other workouts lies in the afterburn effect, or #BossEffect. After completing a BodyBoss workout, you'll continue to burn calories for hours as the body completes a range of functions to recover from the intense exercise. You can expect to burn 100 calories or more after your workout has finished! As a part of this recovery process, the body is breaking down fat stores for a leaner physique. Other Key benefits of high intensity workouts: ~ G& &£ 486 4 Burn more fat and calories than steady state cardio Give greater results in less time Boost the metabolism for up to 24 hours after a workout Increase endurance, speed and power Improve cardiovascular health Increase insulin sensitivity (improving the body's ability 10 store the carbs you eat as muscle glycogen instead of far) Improve aerobic and anaerobic fitness (Boosting your ability to workout over a longer period, as welll as your strength) Help shed fat while retaining muscle Reshape the bodyThe BodyBoss Method The HIIT methed developed by BodyBoss combines killer exercises with expertly formulated training cycles to transform your body and fitness. The constant change in exercises and intervals is the key to the BodyBoss success, unlocking the #BossEffect so you continue to burn fat long after your workout.Unique Exercise Combination The BodyBoss Method is a unique blend of bodyweight resistance exercises, plyometrics (jumping exercises) and unilateral exercises, combined into each training circuit. Stimulating as many muscles as possible, the workouts accelerate fat loss and improve fitness, as well as rapidly strengthening and toning the body. Add in one short cardio session weekly and some time for recovery, and you'll be in the best shape of your life! Bodyweight Resistance Exercises Plyometrics (ump Training) Unilateral ExercisesPlyometric Exercises Gump Training) Plyometrics, also known as jump raining or plyos, are explosive exercises designed to build strength, speed and coordination. In other words, power. In plyometric exercises, your muscles are required to rapidly stretch and contract when jumping and landing; think of it like the stretch and release of a rubber band. Examples of plyos include jump squats, jumping lunges, box jumps and bench hops. in moves such os these, your muscles need To exert dynamic bursts of maximum force, over and over. Popular with athletes, these exercises Gre designed to maximize performance, helping you jump, move or throw faster and harder. The BodyBoss Method incorporates plyos to halp you preserve ‘and build lean body mass, keeping your muscles toned and power-packed. Exercises Bodyweight resistance exercises ore simple, effective and free. No tricky ‘equipment or weights are required as you use your own bodyweight as the sole form of resistance. It’s. amazing what you can do with just your body! Examples of bodyweight exercises include push ups, sit ups, Squats and lunges, but the beauty lies in the many variations of these exercises. Bodywaight resistance exercises help you strengthen your body and improve balance and flexibility. They are an ‘excollent, all-over workout and can be done anytime, anywhere. There is minimal chance of injury as soveral muscle groups need to be activated at once to correctly perform @ movement. You might think that a squat just works your boory, but actually yourCardio Cardio or aerobic exercise relies on the heart to shuttle oxygen to your muscles, and raises your heart rate for an extended period. Iris typically performed at a moderate intensity, enable the activiry 10 be sustained. Cardio exercises are included in many of our HIIT circuits 10 help the body recover and keep the heart pumping between the other more intensive exercises. Examples include jumping rope and side shuffies. Cardio features every Thursday in our Guide as a flaxible option according to your ‘exercise preferences. Suggested cardio ‘workouts include brisk waiking, jogging, swimming, cycling or using a treadmill or indoor rower. The Cardio session supports ‘the fiiness and toning benefits of both the Monday and Wednesday HIIT ond Friday's Power-Up workouts (refer to page 36 for the Pre—Training overview and page 68 for the main program}, as it helps the body build fiiness and recover from the high-energy ‘workouts. 14 Unilateral Exercises Unilateral exercises work one side of the body ara time, and are ideal for improving balance and evening out any strangth inconsistencies. You might not know whether you favor your left or right sido, but this kind of training will quickly reveal the truth! By sticking exclusively to the common bilateral exercises, you'll only ‘exacerbate this unconscious preference Unilateral exercises like lunges and plank rotations require more balanos and skill than traditional bilateral exercises like squats. As a result, your deep stabilizing muscles are activated, including your core, Most sports are based around single-sided movements, so incorporating unilateral activity into your workouts may improve your game! By strengthening your weaker side, you'll also run less risk of injury.Types of Workouts The BodyBoss Fitness Method contains 4 different types of workout sessions: The HIIT Circuit, The Power-Up Workout, Cardio and Recovery. The HIIT Circuit Each Monday and Wednesday, you'll complete a high intensity circuit that pushes the body to an intense level to unlock the #BossEffect. In the Pre-Training, the HIT circuit focuses on the whole body, with exercises alternating between body parts to enable adequate rest and recovery. ‘Once you've developed your fimess level ‘and muscle sirengih, you can move into the main program. Here, the Monday HINT Circuit focuses on lags and booty, and Wednesday targets arms, abs and core. This fuels further toning and a berter fitness level 5 the single session con focus on one body Part, increasing the burn and the results. The Power-Up Maximum effortis crucial to the success ‘of any high intensity workout program. Its ‘c non-nagotiable to achieve tha best results with the BooyBoss Method. To ensure your body is conditioned to such intense workouts, we created the Fowor-Up Workout. With a circuit of only 6 minutes it is shorter than the Monday and Wednesday workouts and itworksvery muscle in the body. It's designed to ba very explosive, with each exercise performed with lower repetitions but even more intensity, ‘hermating between different muscle groups. You can really focus on activating the #BossEffect to lose fat and develop lean muscle. Think of it as your Friday super power session! Cardio The Cardio workouts have a prescribed time limit, but lass structure. You have tha freedom to choose the type of cardio you want fo complete, 10 fit in with your lifestyle and preferences. Cardio sessions are completed every Thursday and workouts can include brisk walking, jogging, swimming, cycling, using a cross trainer or indoor rower, or taking a fitness class. Unlike the high intensity workouts, the aim here is to maintain a steady pace for the Total workour time. Always ensure you can pass the alk test; you want 10 have an increased heart rate but still be able to engage in light conversation. Recovery When following @ HIT program, it's essential 10 allow the body adequate time to repair itself and rebuild muscle. As well as two days of rest, the BodyBoss Fitness Method includes active recovery that encourages blood flow. These Recovery workouts could be defined as easier workouts compared to your cardio workouts — less intense with less volume. It’s about gatting the body moving, having fun, feeling good and improving the metabolic pathways. Recovery Workouts ‘might include walking, swimming, a light bike ride, yoga, or simply foam rolling and stretching.What You Need to Get Started vl) g Timer Search for a timer on Set Up google or use aclock ae watch, phone et: Circuits Yoga Mat Water 2ibs / 1kg Dumbbells Bench Box / Steps / StairsProgram Overview Our program creates a weekly structure that helps build a routine and starts building your ultimate body. Each week we build up your body piece-by-piece with a different focus on each day. Then we pull it all together on Friday with our Power-Up Workout, just in time for the weekend. BodyBoss Weekly Routine a HIIT Workout 3x 7 or 8 minute HIIT Circuits wv wv Legs Arms, ABs & Booty & Coro Recovery Session Get the body moving, stretching & walking v Cardio Session 20—40 minutes of exercise - Get the heart rate up wv Power-Up Workout 12 reps of power for 6 or 12 minutes Total BodyHow to Use This Guide Before you get started, learn more about haw each of the dedicated workout pages in the guide work. ‘yas of workout SFE a youllbe dsing Body part focus argu need for Dey you need 10 Ghat day ofmewortou. 5, ngyounsed oe a : : gt 2" AT” (aa) Mondoy = HHT, = _) Make sure \veee | LEGS & © . you Warm-Up = = Coot Bown som Sena before and wise tapes sane after getting acu «rene = @nscwn ® sweaty. Each Circuit . needs to ow" tate the ee long and om yt i remicte jarbanans ons ay ones Each GO ete en we ae ae | es u L a side as shown here. Qn oxen ” a + _ For maximum impact, each Circuit the Workout requires you to needs 10 take the full? or & minutes to repeat a Circuit, remember 10 sompiete. If you find yourself finishing take a 2min rest between each eorly, keep repeating the last exercise of the repetitions. until you reach the full time.Warm-Up om STRETCHES Jo" (@ warm-up EXERCISE + dmins « Go for a jog. treadmill. stationary bike. jump rope etc. (© waarm-_up STRETCHES - mins @ ceeds. 20:0¢ coches © Sroctders-20s0ceoch orm Y Theeps + 2Oeec euch arm tooo © Sides - 20m wnch side © ces tte 2000 © Gister 2000 c0ch es j i ¢ z Ieee @ Hie Fevers 20sec cocn tog GQ). Asuctors «Hota 2000 © somstinge & Cates ferns © cles rose each side © e-Hots 208 @ beck - Hot 2020 oe COMPLETE TODAY'S HIIT CIRCUIT © COOL DOWN - 1omins - See page 22taa.| Monday « HIIT MSEI LEGS & BOOTY: © warm-up. tomins - See page 20 © srt CIRCUIT » 7mine « Repeat 3 times © semcsaucies 50 Re © High knees 20.40 eh side hE © site joss: 404-20 each te 7 fe @ sreerenecnce the 3x7" 21" 47" Cireuits — Warkeut Tima Tetat Tima. © Wetting Lunges 2 30--euch side hf ht @ chute kietnoctsx 40-20 a0th side Sturt St O seriacizss ( ) Meld eee 4 Keep repeating the as! exercise until you receh Pine © REST (between each HiIT Circuit} - 3mins - Begin HIIT Circuit again © COOL DOWN « 10mins + See page 22Cool Down 10” relat STRETCHES Jo: @ WarM-uP EXERCISE - mins + Go for a jog. treadmill. stationary bike. jump rope etc. © warm-up STRETCHES + 6mins © ceeds 2000 each tes © wrevisers 20sec eocherm — @Q) Tieep- 20sec oath orm fr © ices 2000 e0eh side © chest Hota 20sec © sites 20:ec cach es there @ itt rerore + zOmec woe ieg — QQ). Accuctre + Hold 2000 © sereteings 2 cohwe voncbeneg © ctor. 20002 2004 side © ve Hots 200 (© oer Hess 20006 oo a ©) CONGRATULATE YOURSELF - NAILED ITERECOVERY Tuesday 2:5" 30” 40° Get Your Body Moving Each Tuesday we encourage you to get your body moving with some light exercise. Try going for a walk, a swim, a light bike ride or head to a yoga class. 23=) Wednesday « HIIT 3x7" 21" AT™ ARMS, ABS & CORE Circuits Workout Tima Total Tima (© warm-up. tomins - See page 20 OQisccadi ai mea es @ Posh Ups on netne 25 (© Ate Tepe = 40-20 each se © vsrupes2s @ srouiser ry = 30 Recommended weight: I-2lbs / 0.5-Tkos hs N O Sica 1 Keep repeating the lostexercise until you reech Fmine oe 4 Me 16H 7 Sm ©} REST (between each HINT Circuit) - 3mins - Begin HIIT Circuit again © cooL DOWN « 10mi See page 22 24Thursday san CARDIO 30 Get Your Heart Rate Up Every Thursday we want you to do some ald school cardio workouts. Only 20 minutes and could include: brisk walking, jogging, swimming, cycling, using the cross trainer, indoor rower, treadmill, or jumping rope. 20™ + 10" ‘Activity Time Warm-Up / = eal Deen 25Friday + Power-Up xh" min sam FULL BODY 1:6 Wo 26 @ WaRM-uP. tomins « See page 20 © POWER-UP HIIT CIRCUIT « 6mins © Jump Lunges x 12 @ vVostupex Keep rotating through these exercises for mins © Plank Jacks x 12 © Glute Lunges x 12 sr (tht © cool DOWN -1omins « See page 22/ Rapidly Burn Fat «@ Unlock the #BossEffect Ae sf Results in only 2 Weeks! B = tip nh a | bodyboss Cae Ultimate Body I=WEERIEITNESS, GUIDE hh ; GET THE FULL GUIDE @ VL) | bodyboss.com Dns ogMovement | Need some new inspiration or motivation? Need fo know the latest info on ali things fitness and healthy tips? Visit us at BodyBoss.com to join the community, see what our members are up fo, read the latest articles from our fitness and nutrition experts to maximize the results of your BodyBoss experience. Learn + Share + Inspire bodyboss.comThe BodyBoss Mission Sed temo Reo hea nee sto ccRele NeW Ugh sles OL acl en to help you take charge with our Ultimate Body and Super Food Nutrition Guides. Think of us as the friend who's on your side, but dishes out the tough love when it's needed. No fime to work out? Too broke? Bored Rete oot meee neon Berta oa eo Give us 100% and we'll give you an awesome body. That's our Penney Our Guides are simple to follow, and the workouts can be done anytime, anywhere. No more excuses. We guarantee you will feel real results in only 2 weeks. Start unlocking your body potential today. We challenge you fo do this for yourself, and we'll have your back through every squat, plank and hard-earned drop of sweat. To keep you motivated, we're building the BodyBoss Movement — bringing together a community of kick-ass women from around eR Colds Bot Me lM saree Re Rete ev Mia store Meteo Ee JOIN US AND FEEL THE #BOSSEFFECT.