“Caterpillar to Butterfly in 8 weeks”

Hello there! And well done for attending my induction. As a thank you, I will provide you with my 8
week programme. If you commit yourself to this programme, these full body workouts will get you
strong, trimmed and toned in no time! Just a few pointers we need to make a note of:

 The minimum commitment that we need is 3 days a week. Leave a day in between to let your
body work hard, rest, repair and prepare for your next session (remember there is a
difference between “working” and “moving”- I want you to work.)
 Rest: this is between 45 secs-90 secs between sets. After each group of exercise, you will use
a cardio machine of your choice for 2 minutes or for a specified distance.
 Sleep: Also aim for 6-8 hours sleep daily; it balances your hormones, letting your body repair
itself, helping you stay on track with your goals.
 Sets & Rep ranges: We are aiming for 4 sets of 20; your last three reps should be a struggle
(more reps for lower body exercises)
 DOYOGAWITHME.COM check out yoga programs and videos to improve your flexibility.
 Supplements & Nutrition: Reply to my email with supplements, I work in partnership with
Herbalife to provide nutritional supplements to clients.
 1-2-1 training is available. Bonuses and Discounts subject to availability
 If you don’t understand an exercise feel free to Google or Youtube to help you understand
how to exercise.
Week 1 & 5 (Equipment needed: Kettlebell, Cross Trainer, Bench, Bosu ball)

 Warm Up: 5 minutes Cross Trainer 50 RPM at level 5 and mobility exercise for
flexibility
 Leg Extension followed straight after Lying Leg Curl
 2 mins cross trainer level 5
 Kettle Bell upright row followed straight after by Kettle Bell shoulder Press
 2 mins cross trainer level 5 50 RPM
 Kettle Bell Straight Leg Deadlift followed Straight after by 4 sets of Kettlebell Goblet
Squat
 2 mins cross trainer level 10
 4 sets of 10 Bench Jump Overs followed straight after by 4 sets of 10 Bosu side
lunges/side
 2 mins cross trainer level 10
 3 sets of 10 Push Ups with hands on bench (alternatively kneel) followed straight
after by 3 sets of 10 triceps dips (sitting on the bench)
 2 mins cross trainer level 5
 Abs/Core: 4 sets of 20 toe touches

Weeks 2 & 6 (Equipment needed: Rowing Machine, Kettlebell, Exercise Mat)

 Warm up: 3km cycle no time limit (level 5)

 Kettle bell goblet squats(8kg): 4x20
 Cardio Round 1: 500m rowing machine with 3:00 min time limit
 Kettle bell single arm shoulder press (4kg): 4x15 each arm
 Cardio Round 2: 500m rowing machine with 2:45 min time limit
 Kettle bell single arm row (4kg): 4x20 each arm
 Cardio Final Round: 500m rowing machine with 2:40 min time limit
 Kettle bell sit up press (4kg): 4x20 45sec rest
 Abs/Core: 4 sets of 20 hanging knee raises OR 4 sets of 20 incline bench sit ups
 Cool Down: 3km cycle no time limit (level 5)

Weeks 3 & 7 (Equipment needed: Hip machines, Treadmill, Lat Pull down machine, Dumbbells, Ab
Machine) 3 sets of 20 on each exercise.

 Jog on treadmill speed 5-7 (focus on long strides and relaxing your neck and shoulders )
 Hip Adduction and Hip Abduction Machines (3 x 20 on each machine)
 0.4km run (0.0-0.1 km at speed 7-10, 0.1-0.3 km at speed 10-12, 0.3-0.4km at speed 11-14)
 Dumbbell Split Squat or Lunges 3 x 10/leg (use 4-10 kgs for dumbbells)
 0.4km run (0.0-0.1 km at speed 7-10, 0.1-0.3 km at speed 10-12, 0.3-0.4km at speed 11-14)
 Lat Pull down Machine
 0.4km run (0.0-0.1 km at speed 7-10, 0.1-0.3 km at speed 10-12, 0.3-0.4km at speed 11-14)
 100 reps on the ab machine with 9-23kg resistance.
  0.4km run (0.0-0.1 km at speed 7-10, 0.1-0.3 km at speed 10-12, 0.3-0.4km at speed 11-14)
 After your last jog, perform this Dumbbell Upper Body Circuit (do 3 sets of 6-10 reps on
each exercise): Upright Row / Shoulder Press / Lateral raise / Frontal raise / Bicep curls /
Triceps curls

Weeks 4 & 8 (Equipment needed: Exercise Bike, Kettlebell, Exercise Mat) Do 25 crunches after each
exercise

 5km cycle warm up

 Burpee + Upright Row 3 sets of 12-20
 0.5km cycle
 Kettlebell shoulder press straight after Kettlebell Bicep Curl straight after Kettlebell Upright
Row 3 sets of 10 on each exercise
 0.5km cycle
 Kettlebell Sumo squat 3 sets of 20
 3km cycle cool down followed by 100 reps on ab machine