HOMEWORKOUTPL

AN
E
xer
ci
se& T
rai
n
in
gPl
a
n

Iw
antt
owo
rko
ut
:"
4ti
me
saw
ee“
k
I
NTRODUCTI
ON-HOMEWORKOUTPLAN

W
el
co
met
oYO
URc
us
to
mn
i
ze
dHo
me
Wo
rk
ou
tP
la
n
!Xx
G
etay
o
urd
re
amf
i
gu
rei
nl
es
sth
a
n6w
ee
ks
!

Inyourper sonali
zedhomewor koutpl an Another r eason why we have
youwi l
llear never ythingaboutwor ki
ng constit
uted this program isthat
outathome and how t o pef orm al l ther
ei sal otofpoori nf
ormati
on
exer ci
sescor r
ectly!Wewi llal
sogi veyou outtherer i
ghtnow.Wi ththi
splan
knowl edgeaboutwor ki
ngoutandsome andt hei nf
ormat i
onment i
onedin
factsaboutf i
tness. i
twewantwoment oheadt oward
Thispl ancanbeusedasaki ckstartinto thei
rper sonalheal th and f
it
ness
a heal thier lif
estyle butcan al so be goals. Women who have
addedi nt
oanal readyact i
veandheal thy compl et
ed t hi
s pr ogram should
l
ifestyl
e. Allcontentsusedi nthispl anar e feel comf ort
able about t heir
wellr oofedandhavebeenadj ust edt o bodies and st art enjoyi
ng the
yourbodyf ormaxi malr esult
si nashor t acti
veandheal thylif
estyl
e!
periodoft ime!Weal sowantt oshowyou
howandwhywor kingouti sasi mpor tant
aseat ingheal thy!

mak
eithappen
!

1
EXPLANATI
ON-HOMEWORKOUTPLAN
Your per
sonal
i
zed homeworkoutplan is di
vi
ded i
ntot
wo
di
ff
erentwor
koutweekswhi
chrepeatthemsel
ves.

Week1,3and5(
LowerBody
,UpperBody
,Ful
lBody
,LI
SS)

Week2,4and6(
Ful
lBody
,LowerBody
,UpperBody
,HI
IT)
*
Acl
ear
erWeek1-6over
viewcanbef
oundonpage7

T
HRO
UGH
OU
TTHE6W
EEKB
SPY
OU
W
IL
LPER
FOR
M.
..
Dif
fer
entWarmupexer
cisesbef
ore
yourworkout

3di
f
fer
entCi
rcui
tsperwor
kout

St
retchi
ngexer
cisesbef
oreand
af
teryourwor
kout

1Car
dio(
HII
T/LI
SS)sessi
onaweek

W
ARMU
P
War mingupy ourbodyi sal
way sadv i
sablebef orewor kingout.I
f
you do notwar m up,t he r
iskofi njuri
ng y oursel
fishi gher
.The
warm- upalsogetsyourmus cl
esstartedandr eadyfory ourworkout
.
Iny ourhome- workoutplany ouwi llperform 3di ff
erentwar m-up
exercisesoneac hwor koutdayf or35s ec ondswi t
houtr est
ingin
betweent heexerci
ses.Thewar m- ups essionsar ealway sadj
usted
toeac hworkoutday.(LowerBody ,UpperBody ,FullBody )
*
Inst
eadofdoi
ngt
hewar
m-upexer
cisesyoucanal
sogof
orawal
kforabout5mi
nut
es.

2
 CI
RCUI
TS&STRETCHI
NG
C
IR
CUI
T
S
Ac i
rcui
ti
sas hortandint
ensewor kout
thati
nvolvest hreeormor eexerci
s es
which ar
e per formed wit
h no r
esti n
exerci
sesbutwi t
hrestinbetweent he
dif
fer
entci
r cui
ts .

Wehav ec ompil
ed3di f
ferentci
rcuit
s
foryou.Eac hci
rcuiti
s6mi nuteslong
andinc l
udes4di f
fer
entex erci
ses.We
wanty outoperfor
mt hese4ex erci
ses
withthegivenrepeti
ti
onsasof t
enand
as carefulas pos si
ble withi
nt he 6
minutes.

-NO r
esti
nbetweent heexer
cises S
TRE
TCH
I
NG
-45-90secondsrestbet
weenc ir
cui
ts
Stretching af t
er y our wor kout
After60s econdsstartwi t
hthes ec ond helpsy ourmus cl
est or elaxand
cir
c uit
.When t he s econd circuitis repair.St r
et chi
ngal sopr ev ents
over ,startwit
hthet hirdcir
cuit
. your mus cl
es f rom get ting
Thatmeansy ourwor k outconsistsout shorter. I t as sist
s t he
of3c i
rc ui
ts(3x6mi n=18mi nutes+ regener ati
on and pr ov i
des y ou
somer es tandwar mupt i
me) with mor e ener gy. Mus cles
Aftery ouhav ef i
nishedal lci
rcuitswe shoul dnev erbes tretchedwhen
wanty out odos omes tr
etchi
ng. theyar enotwar medup.Thus ,
Bef orey ous tar
t,memor izealloft he str
etc hings houl dbedoneaf t
er
exer ci
ses and t heir r espec ti
ve the war m- up and af ter y our
routines . wor kout .We al sor ecommend
str
etc hingony ourday sof f.Hol d
*
Youwil
lfi
ndt heexpl
anati
onsandi
l
lust
rat
ionsof thes tretchforabout15s ec onds
t
heexer
cisesonthepages24-63
anddon’ tforgett oi ncludey our
armsandl egsi nthats tretc h.
*
Youwillfi
ndtheexpl
anati
onsand
i
l
lust
rat
ionsoftheexer
cisesandmor
eabout
st
ret
chi
ngont hepages64-67

3
 CARDI
O
C
ARD
I
O
Iny ourHomeWor koutPl
anyouwil
llearnaboutt wodiff
erenttypesofCar di
o.
Aswement i
onedy ouhav et
oabsolvediff
rentcardiosessionsrom Week1- 6.
Ifyous uff
erfr
om “Verti
go”adi
seasewhichl eadstodizzi
nes syouc anskipthe
cardios essi
onf r
om Week1-6.
Note:Thes eCar diosessi
onsarenotrecommendedf orbeginners.Beginners
shoulddo2- 3ti
mesapowewal kperweekt obuil
dupahi gherleveli
nterms
ofc ardi
ovascularfi
tness.

W
HATI
SHI
I
T?
(Hi
ghI ntensi
tyIntervalTraini
ng) :
Oneoft hemos teffi
cientformsof W
HATI
SLI
S
S?
cardio wor kout! Per manent
changes bet ween s mallbr eaks (LowI ntensitySt eadySt ate) :
and hi gh i ntensive c harges LISSi saneas ybuts ti
l
lef f
ec t
ive
characteri
ze this met hod. The for m ofc ardio whi chimpr oves
durati
onoft hebr eak ss houldbe yours tamina.Bec auseoft helow
hel
ds hort.Thatway t he body i
nt ens i
tyy ou c an do i tov era
cannotr egeneratec ompl etely.A l
ongerper iod.Youc andoi tfor
good br eak l asts about 60 ar ound 30 – 60 mi nutes .I tis
seconds and a c harge lasts 15 i
mpor t
ant t o s tay on a l ow
seconds .Chargess houldbedone i
nt ens i
ty lev el. LI SS c an be
at t he max i
mal pos si
ble per formed by :r unning,wal ki
ng,
perfor
manc eoft hebody . swi mmi ng, r owi ng mac hi
ne,
stepper , c r
os s t rai
ning or
Thewhol eHI ITl
astsforabout15 treadmi l
l.Thist ype ofc ar diois
– 30 mi nut es. Aft
eryou have per fectforther egener ati
onoft he
gained some mor e experience whol emus c ul
at ureands houl dbe
and exer cises the durati
on of done one day af t
er a har d
eachphasecanber ai
sed.AHI IT wor k out!
can i mpr ove st rength and
stamina.Donotpr acti
cethist ype
of t rai
ning when you ar e
compl et
elynew t ocardiotraining
and unt r
ained because ithol ds
ther i
sksofi nj
uri
es.Wi t
haHI IT
yourf atmet aboli
sm ishigheras
usual dur ing and af t
er t he
workout. 4
 PROGRESSTRACKI
NG
Keepi
ngt
rackofyourprogressi
soneofthemosti
mport
antthi
ngsyoucan
dowhenyouarenotwor ki
ngout.Tak
ingpi
ct
uresandweighi
ngyoursel
fis
neces
sar
ytochar
ty ourchanges.
Wehav
eli
stedf
oryout
hreepr
imar
yway
stot
racky
ourpr
ogr
ess
:

Thes ec ondwaytoc heckyour

progressi sthe MI
RROR.A
mirrornev erli
esandisalsoa
surpri
singlygoodwayofseeing
Thef i
rstwayt otrackyourpro- i
fy ou’r
ec omi
ngclosert
oy our
gresswoul d be the SCALES. dream body !
Wei ghy our
selfonac onsi
stent
dayoft heweeki nthemor ni
ng
before breakf
as tand without
cl
othes.

The t hir
d,l astand MOST I MPORTANT way woul d be t otake
PROGRESSPHOTOSt oseey ourac t
ualprogresswhilstdoi
ngour6
week pr ogram.T aki
ng photos ofy ourprogress willbe the main
progresstrackerforyoudur i
ngt he6week s.Ther easonwhywewant
you tot r
acky ourpr ogr
ess by t aki
ng pict
ures is because most
achievement sorc hangesiny ourbodyaren’tvi
s i
bl
eont hes cal
esbut
arev i
sibl
ewheny ouc omparepi ct
ures.

Wes uggestthatyouweighyoursel
fandtakepict
uresofyourselfev ery
secondweekundert hesamec ir
cumstances.Wit
houttakingpi ct
ur es
youwon’ tevenknow ifyourbodyisc hangi
ngandt hi
sbr i
ngsal ong
easylossofmot i
vati
on.Sincewewantt ohelpyout oreacht hebody
youhaveal wayswant ed,wehav eli
st
edbel ow t
hephot oc r
iter
iaf or
you!Fol
lowthem STRI CTLY!:-
)

5
 PROGRESSTRACKI
NG
P
HOT
OCR
IT
ERI
A
Phot
osneverl
i
e.Takeandc hecky
ourphot
osof
tent
oseei
fyouar
e
comi
ngcl
osetothatbodyyoudesi
reandwant
.

Pl
eas
eDON’
Tdel
eteanyoft
hephot
osy
out
ake

Bef
oreyoust
artt
hepr
ogr
am t
akesome“
bef
ore”pi
ct
ures

T
akeaphot
oever
ysecondweekonamondaybef
oreyourbr
eakf
ast

Per
for
m anat
uralr
elaxedpos
ewi
t
houtf
l
exi
ngy
ourmuscl
es

Wearacr
opt
oporshor
tsandt
akef
ull
bodyl
engt
hshot
s

ak
T ef
ront
,rearandsi
dephotosands
tor
ethem i
nfol
der
sonyour
c
omput
erforeasycompar
ison

T
ak ethephotosonaconsi
st
entdayandal
way
sundert
hesame
c
ircumstances(r
oom,t
ime,cl
otheset
c…)

Sendyourphot
osvi
aemai
lt
ousatt
heendofweek6

However
,wewoul
dlovet
ogetaf
eedbackandseeyourbef
oreandaf
terpi
ctur
es

Totakeparthasht
agyourpr
ogressphot
osonInst
agram wi
t
h#BodyShredPr
ogram or
sendthem tousvi
athe“Dir
ect
Message”onInst
agram -@BodyShr
edProgr
am

Ofcour
seyoucanal
soemai
lyourpr
ogr
essphot
ost
o:Resul
ts@BodyShr
edPr
ogr
am.
com

CH
O F EA
ON
ORMATI
TRANS
F
ON OUR
BEST 500$ UNCE
D
THE N
IS
EA NNO
HW
MONT S WILL B
NNER AM!
WI
GR
NSTA
I

6
 EQUI
PMENT
W
HATD
OIN
EEDB
EF
ORES
TAR
TI
NG
?
Befor
ePhot
os:(I
MPORTANT)–Inf
ormat
i
onandcr
it
eri
aabout
Progr
essTr
acki
ngcanbef
oundonpage5&6

Mot
ivat
ionandgoodmood

Equi
pmentoft
hegi
venexer
cises(
Dumbbel
l
s,Gy
mnast
i
cBal
l
,Rope)

Ast
opwat
chf
ort
heci
rcui
ts

Yourf
avour
it
eMusi
c

o
Fo
l
l s! #
wu BOD
YSH
RED
PRO
GRA
M
@
BOD
YSH
RED
PRO
GRA
M

COMPLETEOVERVI
EW
YOUFI
NDYOUR6WEEKSOVERALLHOMEWORKOUTOVERVI
EW BELOW
WI
THYOUR4PREFERREDTRAI
NING DAYS
MONDAY TUESDAY WEDNESDAY THURSDAY FRI
DAY SATURDAY SUNDAY

WEEK1 LOWERBODY UPPERBODY REST REST FULLBODY LI

SS REST

WEEK2 FULLBODY REST REST LOWERBODY UPPERBODY REST HI

IT

WEEK3 LOWERBODY UPPERBODY REST REST FULLBODY LI

SS REST

WEEK4 FULLBODY REST REST LOWERBODY UPPERBODY REST HI

IT

WEEK5 LOWERBODY UPPERBODY REST REST FULLBODY LI

SS REST

WEEK6 FULLBODY REST REST LOWERBODY UPPERBODY REST HI

IT

7
 WEEK1,
3AND5
MONDAY-L
OWERBODY
W
ARMU
P
EXERCI
SE REPS REST I
LLUSTRATI
ON EXPLANATI
ON

BUTTUPS 25SECONDS 10-20SECS PAGE26

WARM UP

SPLI
TJUMPS 25SECONDS 10-20SECS PAGE30

J
UMPSQUATS 25SECONDS 10-20SECS PAGE40

F
I
RSTC
IR
CUI
T
EXERCI
SE REPS REST I
LLUSTRATI
ON EXPLANATI
ON

WALKI
NGL
UNGES 15PERLEG NOREST PAGE38
T

SQUATS 10 NOREST PAGE33

RCUI
RSTCI
FI

BURPEES 15 NOREST PAGE32

J
UMPSQUATS 10 NOREST PAGE40

Repeatthi
scircui
tsasf
ast,
cleanandoftenasposs
ibl
ein6mi nutes
.Haveabout
60secondsrestandaft
erthe6mi nut
ess t
artwi
ththenextc
ircui
t.
(T
rytohaver estonl
yinbetweenthecir
cuits
)

8
 S
ECO
NDC
IR
CUI
T
EXERCI
SE REPS REST I
LLUSTRATI
ON EXPLANATI
ON

SCI
SSORSJ
UMP 15PERLEG NOREST PAGE39
T
RCUI

SPLI
TJUMPS 10 NOREST PAGE30
SECONDCI

STEPUPS 10 NOREST PAGE49

WALKI
NGL
UNGES 15PERLEG NOREST PAGE38

T
HI
RDC
IR
CUI
T
EXERCI
SE REPS REST I
LLUSTRATI
ON EXPLANATI
ON

BUTT
-UPS 15 NOREST PAGE26
T

SQUATS 15 NOREST
RCUI

PAGE33
RDCI
THI

ROPEJ
UMPI
NG 90SECS NOREST PAGE52

GL
UTEKI
CKBACKS 20PERLEG NOREST PAGE27

Repeatthi
scircui
tsasf
ast,
cleanandoftenasposs
ibl
ein6mi nutes
.Haveabout
60secondsrestandaft
erthe6mi nut
ess t
artwi
ththenextc
ircui
t.
(T
rytohaver estonl
yinbetweenthecir
cuits
)
9
 WEEK1,
3AND5
TUESDAY-UPPERBODY
W
ARMU
P
EXERCI
SE REPS REST I
LLUSTRATI
ON EXPLANATI
ON

MOUNTAI
N 25SECONDS 10-20SECS PAGE53
CLI
MBERS
WARM UP

SQUATS 25SECONDS 10-20SECS PAGE33

PUSHUPS 25SECONDS 10-20SECS PAGE35

F
I
RSTC
IR
CUI
T
EXERCI
SE REPS REST I
LLUSTRATI
ON EXPLANATI
ON
MEDICI
NEBALL
SQUATCLEAN& 20 NOREST PAGE48
PRESS

CROSSBODY
T

40 NOREST PAGE46
RCUI

CRUNCH
RSTCI
FI

SPLI
TPUSHUPS 15 NOREST PAGE55

CRUNCHES 25 NOREST PAGE63

Repeatthisci
rcui
tasfast
,cl
eanandoftenaspos
sibl
ein6minutes
.Haveabout60
secondsrestandaft
erthe6minutess
tartwit
hthenextc
irc
uit
.
(Tr
yt ohaverestonl
yinbetweentheci
rcui
ts)

10
 S
ECO
NDC
IR
CUI
T
EXERCI
SE REPS REST I
LLUSTRATI
ON EXPLANATI
ON

MOUNTAI
N PAGE53
15 NOREST
CI
MBERS

CRUNCH-LEGSON
T
RCUI

BENCH 25 NOREST PAGE62

SECONDCI

BENCHDI
PS 15 NOREST PAGE61

EXERCI
SEBALL
10 NOREST PAGE58
PULL-
IN

T
HI
RDC
IR
CUI
T
EXERCI
SE REPS REST I
LLUSTRATI
ON EXPLANATI
ON

SPI
DERUPS 10 NOREST PAGE42
T

SI
TUP&TWI
ST 20 NOREST
RCUI

PAGE45
RDCI
THI

MEDICI
NEBALL
SQUATCLEAN& 20 NOREST PAGE48
PRESS

PLANK 30SECS NOREST PAGE59

Repeatthi
scircui
tsasf
ast,
cleanandoftenasposs
ibl
ein6mi nutes
.Haveabout
60secondsrestandaft
erthe6mi nut
ess t
artwi
ththenextc
ircui
t.
(T
rytohaver estonl
yinbetweenthecir
cuits
)
1
1
 WEEK1,
3AND5
FRI
DAY-FULLBODY
W
ARMU
P
EXERCI
SE REPS REST I
LLUSTRATI
ON EXPLANATI
ON

SI
DEBRI
DGE 25SECONDS 10-20SECS PAGE60
WARM UP

SQUATS 25SECONDS 10-20SECS PAGE33

MOUNTAI
N 25SECONDS 10-20SECS PAGE53
CLI
MBERS

F
I
RSTC
IR
CUI
T
EXERCI
SE REPS REST I
LLUSTRATI
ON EXPLANATI
ON

ROPEJ
UMPI
NG 90SECS NOREST PAGE52

SUMOJ UMP
T

10 NOREST PAGE50
RCUI

SQUATS
RSTCI
FI

BURPEES 15 NOREST PAGE32

BENCHDI
PS 15 NOREST PAGE61

Repeatthisci
rcui
tasfast
,cl
eanandoftenaspos
sibl
ein6minutes
.Haveabout60
secondsrestandaft
erthe6minutess
tartwit
hthenextc
irc
uit
.
(Tr
yt ohaverestonl
yinbetweentheci
rcui
ts)

12
 S
ECO
NDC
IR
CUI
T
EXERCI
SE REPS REST I
LLUSTRATI
ON EXPLANATI
ON

SI
NGLELEG PAGE24
15 NOREST
GLUTEBRI
DGE

BENCHHOPS
T
RCUI

10 NOREST PAGE25
SECONDCI

STEPUPS 10 NOREST PAGE49

WALKI
NGL
UNGES 15PERLEG NOREST PAGE38

T
HI
RDC
IR
CUI
T
EXERCI
SE REPS REST I
LLUSTRATI
ON EXPLANATI
ON

SNAPJ
UMPS 35 NOREST PAGE54
T

CRUNCHES 20 NOREST
RCUI

PAGE63
RDCI
THI

ROPEJ
UMPI
NG 90SECS NOREST PAGE52

PUSHUPTO 15 NOREST PAGE28

SI
DEPLANK

Repeatthi
scircui
tsasf
ast,
cleanandoftenasposs
ibl
ein6mi nutes
.Haveabout
60secondsrestandaft
erthe6mi nut
ess t
artwi
ththenextc
ircui
t.
(T
rytohaver estonl
yinbetweenthecir
cuits
)
13
 WEEK1,
3AND5
SATURDAY-CARDI
O(LI
SS)
C
ARD
I
O
20Mi
nut
esCar
dioPower
wal
korSt
eppi
ngMac
hine

W
HATI
SLI
S
S?!
I
t ’
sal
owintens
ityc
ardi
omet hod(rel
ati
velyeas
ybutsti
llexpendsenergy.On
thedownsidei
tburnsl
essenergyoryouhavetospendmor etimedoingitto
burnthes
ameamountofener gythanothermorei
ntensetypesofcardio.

STEPPI
NGMACHI
NE LI
GHTJ
OGGI
NGORPOWERWALK

14
 R
HOG
UHU
OT
HWT
AERT
I
RK
N N
EOG
U TO!
S
N
IE
DRTOD GRS
ESPHO
T
IL
TERM
E EKY
LPRO
U
JTAL
S TAE
K O
YR
U WE
AYAD
N O
T
YU
ORD

Maybeyouar
ejustsomestepsawayfrom winning500$inCASHand
bei
ngthemosti
mpressi
veandin uent
ial
transformat
ionoft
hemonth!

Wewoul
dlovet
oseeyourpr
ogr
ess–Us
eourHas
htagorEmai
l!Xx

#BodyShr
edPr
ogr
am
Resul
ts@BodyShr
edPr
ogr
am.
com
@BodyShr
edPr
ogr
am

HAVEANI
CEANDHEAL
THYDAYBEAUTY
YOURTEAM BODYSHRED

15
 WEEK2,
4AND6
MONDAY-FULLBODY
W
ARMU
P
EXERCI
SE REPS REST I
LLUSTRATI
ON EXPLANATI
ON

TOETOUCHES 25SECONDS 10-20SECS PAGE43

WARM UP

MOUNTAI
N
25SECONDS 10-20SECS PAGE53
CLI
MBERS

J
UMPSQUAT 25SECONDS 10-20SECS PAGE40

F
I
RSTC
IR
CUI
T
EXERCI
SE REPS REST I
LLUSTRATI
ON EXPLANATI
ON

SI
NGLELEG PAGE24
15 NOREST
GLUTEBRI
DGE
T

BENTLEGRAI
SES 20 NOREST PAGE31
RCUI
RSTCI
FI

BENCHDI
PS 15 NOREST PAGE62

PUSHUPSTO 15 NOREST PAGE28

SI
DEPLANK

Repeatthisci
rcui
tasfast
,cl
eanandoftenaspos
sibl
ein6minutes
.Haveabout60
secondsrestandaft
erthe6minutess
tartwit
hthenextc
irc
uit
.
(Tr
yt ohaverestonl
yinbetweentheci
rcui
ts)

16
 S
ECO
NDC
IR
CUI
T
EXERCI
SE REPS REST I
LLUSTRATI
ON EXPLANATI
ON

ROPEJ
UMPI
NG 90SECS NOREST PAGE52

WEIGHTEDBENT
T
RCUI

LEGJACKKNI
FES 15 NOREST PAGE36
SECONDCI

SNAPJ
UMPS 35 NOREST PAGE54

DROPPUSHUPS 15 NOREST PAGE41

T
HI
RDC
IR
CUI
T
EXERCI
SE REPS REST I
LLUSTRATI
ON EXPLANATI
ON

XHOPS 25 NOREST PAGE44

J
ump+Movement=
1Rep
T
RCUI

STRAIGHTLEG
15 NOREST PAGE56
JACKKNI
FES
RDCI
THI

ROPEJ
UMPI
NG 90SECS NOREST PAGE52

SPLI
TSQUATS 15REPS NOREST PAGE47

Repeatthi
scircui
tsasf
ast,
cleanandoftenasposs
ibl
ein6mi nutes
.Haveabout
60secondsrestandaft
erthe6mi nut
ess t
artwi
ththenextc
ircui
t.
(T
rytohaver estonl
yinbetweenthecir
cuits
)
17
 WEEK2,
4AND6
THURSDAY-L
OWERBODY
W
ARMU
P
EXERCI
SE REPS REST I
LLUSTRATI
ON EXPLANATI
ON

SPLI
TSQUATS 25SECONDS 10-20SECS PAGE47
WARM UP

PAGE26
BUTT
-UPS 25SECONDS 10-20SECS

SQUATS 25SECONDS 10-20SECS PAGE33

F
I
RSTC
IR
CUI
T
EXERCI
SE REPS REST I
LLUSTRATI
ON EXPLANATI
ON

J
UMPSQUATS 10 NOREST PAGE40
T

STEPUPS 10PERLEG NOREST PAGE49

RCUI
RSTCI
FI

SPLI
TJUMPS 10 NOREST PAGE30

WALKI
NGLUNGES
(
WITHWEI
GHT)
15PERLEG NOREST PAGE38

Repeatthisci
rcui
tasfast
,cl
eanandoftenaspos
sibl
ein6minutes
.Haveabout60
secondsrestandaft
erthe6minutess
tartwit
hthenextc
irc
uit
.
(Tr
yt ohaverestonl
yinbetweentheci
rcui
ts)

18
 S
ECO
NDC
IR
CUI
T
EXERCI
SE REPS REST I
LLUSTRATI
ON EXPLANATI
ON

SQUATS 10 NOREST PAGE33

T
RCUI

BUTT
-UPS 15 NOREST PAGE26
SECONDCI

GL
UTEKI
CKBACK 20PERLEG NOREST PAGE27

ROPEJ
UMPI
NG 90SECS NOREST PAGE52

T
HI
RDC
IR
CUI
T
EXERCI
SE REPS REST I
LLUSTRATI
ON EXPLANATI
ON

SCI
SSORSJ
UMP 15PERLEG NOREST PAGE39

REARLEGRAI
SES
T

15PERLEG NOREST
RCUI

PAGE29
RDCI
THI

WALKINGLUNGES
15PERLEG NOREST PAGE38
(
WITHOUTWEIGHT)

BURPEES 15 NOREST PAGE32

Repeatthi
scircui
tsasf
ast,
cleanandoftenasposs
ibl
ein6mi nutes
.Haveabout
60secondsrestandaft
erthe6mi nut
ess t
artwi
ththenextc
ircui
t.
(T
rytohaver estonl
yinbetweenthecir
cuits
)
19
 WEEK2,
4AND6
FRI
DAY-UPPERBODY
W
ARMU
P
EXERCI
SE REPS REST I
LLUSTRATI
ON EXPLANATI
ON

SQUATS 25SECONDS 10-20SECS PAGE33

WARM UP

SPI
DERUPS 25SECONDS 10-20SECS PAGE42

PLANK 25SECONDS 10-20SECS PAGE59

F
I
RSTC
IR
CUI
T
EXERCI
SE REPS REST I
LLUSTRATI
ON EXPLANATI
ON

MOUNTAI
N 15 NOREST PAGE53
CLI
MBERS
T

BENCHDI
PS 15 NOREST PAGE61
RCUI
RSTCI
FI

PLANK 30SECS NOREST PAGE59

EXERCI
SEBALL
PULL-
IN
10 NOREST PAGE58

Repeatthisci
rcui
tasfast
,cl
eanandoftenaspos
sibl
ein6minutes
.Haveabout60
secondsrestandaft
erthe6minutess
tartwit
hthenextc
irc
uit
.
(Tr
yt ohaverestonl
yinbetweentheci
rcui
ts)

20
 S
ECO
NDC
IR
CUI
T
EXERCI
SE REPS REST I
LLUSTRATI
ON EXPLANATI
ON

MOUNTAI
N PAGE53
15 NOREST
CLI
MBERS
T

EXERCI
SEBALL
RCUI

10 NOREST PAGE58
PULL-
IN
SECONDCI

SPLI
TPUSHUPS 10 NOREST PAGE55

MEDICI
NEBALL
SQUATCLEAN& 20 NOREST PAGE48
PRESS

T
HI
RDC
IR
CUI
T
EXERCI
SE REPS REST I
LLUSTRATI
ON EXPLANATI
ON

PUSHUPS 10 NOREST PAGE35

CROSSBODY
T

20 NOREST
RCUI

PAGE46
CRUNCH
RDCI
THI

PLANK 30SECS NOREST PAGE59

CRUNCHES 25 NOREST PAGE63

Repeatthi
scircui
tsasf
ast,
cleanandoftenasposs
ibl
ein6mi nutes
.Haveabout
60secondsrestandaft
erthe6mi nut
ess t
artwi
ththenextc
ircui
t.
(T
rytohaver estonl
yinbetweenthecir
cuits
)
21
 WEEK2,
4AND6
SUNDAY-CARDI
O(HI
IT)
C
ARD
I
O
-5minutewarm up(sl
owlyjogging)
-5x10secondspri
nts(have90s ec
ondsact
iver
estbetweenthespr
int
s)
-Af
teryouhave nishedletyourbodycool
downf orabout5minut
es

W
HATI
SHI
I
T?
!
I
t ’
sandHi ghIntensit
yInter
valTrai
ningwhichhi ghint
ensit
ys pr
int
s.
(10–30s econdss pri
nts)
Afteryoursprinttimeyoushouldn’tbeabletokeepgoi ng.I
fyoucould
sprintri
ghtafteragain,i
twasn’tatruehighintensi
tyspri
nt.Dependi
ngon
howi ntenseyouwantyourc ardiosessi
on,recoveryperi
odsvaryfrom 1–5
minut es

NOTE!Don‘tf
orgetto
warm upandtostret
ch! 10-
30s
econds
pri
nts

HI
IT-SPRI
NTS

22
 R
HOG
UHU
OT
HWT
AERT
I
RK
N N
EOG
U TO!
S
N
IE
DRTOD GRS
ESPHO
T
ITE
LRM
E EKY
LPRO
U
JTAL
S TAE
K O
YR
U WE
Y
AANDO
T
YU
ORD

Maybeyouar
ejustsomestepsawayfrom winning500$inCASHand
bei
ngthemosti
mpressi
veandin uent
ial
transformat
ionoft
hemonth!

Wewoul
dlovet
oseeyourpr
ogr
ess–Us
eourHas
htagorEmai
l!Xx

#BodyShr
edPr
ogr
am
Resul
ts@BodyShr
edPr
ogr
am.
com
@BodyShr
edPr
ogr
am

ST
AYHEAL
THY!
:-)
YOURTEAM BODYSHRED

23
 EXERCI
SEEXPLANATI
ONS
SI
NGLELEG GLUTEBRI
DGE

St
art
ingPosi
t
ion:

Lieonyourbackonthefl
oororonanexercisematwiththefeetf
latonthegr
ound
andyourkneesbent
.Placeyourf
eethi
p-widthapartwi
ththetoesfaci
ngaway
fr
om you.Rai
seonelegofft
hegroundandf ul
lyext
endit.

• Nowperformthemovementbyext endi
ngyourhipupwar
dandr ai
si
ngyour
gl
utesoftheground.(
Trytohol
dthisposi
ti
onforsomesecondsandbesur
eto
ext
endasf arasyoucan.)

• Repeatt
hispr
ocessasof
tenasi
ti
sment
i
onedonyourhomewor
koutr
out
ine.

24
 EXERCI
SEEXPLANATI
ONS
BENCHHOPS
MAI
NMUSCLE:QUADRI
CEPS,GLUTES

St
art
ingPosi
t
ion:

Fi
ndaflatbench,st
andontheri
ghtsi
deofitandputyourhandsf
l
atont
het
op.
Makesureyourbackisst
rai
ghtandyourkneesar
ebent.

• Jumpwi t
hbothf
eetatt
hesameti
meoverthebench.Tr
ytol
andatt
hesame
spotyouwerest
andi
ngontheot
hersi
de.

• Af
teryour
eacht
heopposi
t
esi
deoft
hebenchj
umpbackqui
ckl
y.

• Repeatt
hispr
ocessasof
tenasi
ti
sment
i
onedonyourwor
koutr
out
ine.

25
 EXERCI
SEEXPLANATI
ONS
BUTT-
UPS
MAI
NMUSCLE:ABDOMI
NALS

St
art
ingPosi
t
ion:

Byrai
si
ngyourgl
utesupandst
ret
chi
ngyourar
msandl
egs,yourbodyf
ormsat
ri
-
angl
ewit
hthefl
oor
.

• Loweryourbackwhi
l
ekeepi
ngi
tst
rai
ghtunt
ilyouar
einpushupposi
ti
on.

• Nowr
aiseyourupperbodybyonl
yst
ret
chi
ngyourar
ms.

• Getbackt
ost
art
i
ngposi
t
ionbyr
aisi
ngyourgl
utes.

• Repeatt
hispr
ocessasof
tenasi
ti
sment
i
onedonyourhomewor
koutr
out
ine.

26
 EXERCI
SEEXPLANATI
ONS
GLUTEKI
CKBACKS
MAI
NMUSCLE:GLUTES

St
art
ingPosi
t
ion:

Kneelonthefl
oororonanexerci
sematwi t
hyourarmsextended,placedat
shoul
derwidt
handr ect
angul
art
oyourtorso.Thr
oughoutt
heexercise,cal
veand
hamstr
ingshoul
dbeata90degr eeangletoeachother
.

• Perf
ormthemovementbyl
if
ti
ngyourlegunti
lt
hehamst
ri
ngi
sinl
i
newi
thyour
back.(
Tryt
ohol
dthi
sposit
i
onf orsomeseconds)

• Ret
urnt
othest
art
i
ngposi
t
ionandr
epeatt
hemot
ionwi
tht
heot
herl
eg.

• Repeatt
hispr
ocessasof
tenasi
ti
sment
i
onedonyourhomewor
koutr
out
ine.

27
 EXERCI
SEEXPLANATI
ONS
PUSHUPTO SI
DEPLANK
MAI
NMUSCLE:CHEST

St
art
ingPosi
t
ion:

St
arti
npushupposi
t
ionont
hef
l
oororonanexer
cisemat
.

• Perfor
m apushupandbefor
er eachi
ngthetopposi
ti
onshi
ftyourbodyonone
sideandrai
setheopposi
ngsidesarm upwards.
(Holdthi
sposi
ti
onforsomeseconds)

• Ret
urntot
hest
art
i
ngposi
t
ionandr
epeatt
hemot
iont
hist
imeshi
f
ti
ngt
othe
ot
hersi
de.

• Repeatt
hispr
ocessasof
tenasi
ti
sment
i
ononyourhomewor
koutr
out
ine.

28
 EXERCI
SEEXPLANATI
ONS
REARLEG RAI
SES
MAI
NMUSCLE:QUADRI
CEPS,GLUTES

St
art
ingPosi
t
ion:

Kneelonthefl
oororonanexerci
sematwit
hyourar
msext
ended,spacedat
shoul
derwidt
handr ect
angul
art
oyourt
orso.

• Rai
seandst
ret
choneofyourl
egscompl
etel
y.

• Ret
urnt
ost
art
i
ngposi
t
ionandr
epeatt
hemot
i
onwi
t
htheot
herl
eg.

• Repeatt
hispr
ocessasof
tenasi
ti
sment
i
onedonyourhomewor
koutr
out
ine.

29
 EXERCI
SEEXPLANATI
ONS
SPLI
TJUMP
MAI
NMUSCLE:QUADRI
CEPS,GLUTES

St
art
ingPosi
t
ion:

St
arti
nposit
ionwher
eonelegisi
nfrontofyouandt
her earkneenear
lyt
ouchi
ng
t
heground.Makesur
eyourfr
ontkneeisoverthemi
dli
neofthefoot
.

• Jumpupashi
ghasyoucanwi
t
hyourar
msst
ret
chi
ngupwar
ds.

• Whi
l
ebei
ngi
ntheai
rswi
t
cht
heposi
ti
onofyourl
egs.

• Nowretur
ntot
hest
art
i
ngposi
ti
onr
epeatt
hemot
i
onwi
t
hyourl
egschangi
ng
r
oles.

• Repeatt
hispr
ocessasof
tenasi
ti
sment
i
onedonyourhomewor
koutr
out
ine.

30
 EXERCI
SEEXPLANATI
ONS
BENTLEG RAI
SES
MAI
NMUSCLE:ABDONI
MALS

St
art
ingPosi
t
ion:

Liedownonafl
atbenchwit
hyourst
ret
chedl
egsnotr
est
i
ngont
hebench.Use
yourhandst
ohol
dposit
ion.

• Ti
ght
enyourl
egsunti
lt
hecalvesandhamstr
ingsar
eina90degr
eeangl
eand
t
hentr
ytogett
hem al
lthewaytoyourchest
.

• Nowst
ret
chyourl
egsoutagai
nunt
ilt
heyar
einst
art
i
ngposi
t
ion.

• Repeatt
hispr
ocessasof
tenasi
ti
sment
i
onedonyourwor
koutr
out
ine.

31
 EXERCI
SEEXPLANATI
ONS
BURPEES
MAI
NMUSCLE:QUADRI
CEPS,GLUTES

St
art
ingPosi
t
ion:

St
andi
ng

• Dr
opi
ntoasquat
-l
ikeposi
t
ionwi
thyourhandsont
hef
l
oor
.

• Ki
ckyourf
eetback,whi
l
ekeepi
ngyourar
msext
ended.

• Ret
urnyourf
eetf
rom t
hepushupposi
ti
ont
othesquat
-l
ikeposi
ti
on.

• Jumpashi
ghasyoucanbyal
soswi
ngi
ngyourar
mst
ogai
nli
f
t.

• Repeatt
hispr
ocessasof
tenasi
ti
sment
i
onedonyourwor
koutr
out
ine.

32
 EXERCI
SEEXPLANATI
ONS
SQUATS
MAI
NMUSCLE:QUADRI
CEPS,GLUTES

St
art
ingPosi
t
ion:

St
andwit
hyourfeetspacedatshoul
derwi
dth,wi
t
hyourtoespoint
ingoutsl
ight
ly
.
St
ret
chyourar
msout .Keepyourheadupandmaint
ainastrai
ghtbackthr
oughout
t
heexer
cise

• Loweryourupperbodybybendi
ngyourkneesandhi
ps.

• Cont
inueunt
ilt
heangl
ebet
weenupperl
egandcal
vebecomessl
i
ght
lyl
ess
t
han90degrees.

• Pushof
fthef
l
oorbyusi
ngyourquadst
ogetbackt
ost
art
ingposi
ti
on.

• Repeatt
hispr
ocessasof
tenasi
ti
sment
i
onedonyourwor
koutr
out
ine.

33
 R
HOG
UHU
OT
HWT
AERT
I
RK
N N
EOG
U TO!
S
NE
DRTOD GRS
ESPHO
IT
TE
LRM
EI E
EKY
LPRO
U
JT
S AL EO
YR
U W
NDO
T A
TK
U
ORDAYA
Y

Maybeyouar
ejustsomestepsawayfrom winning500$inCASHand
bei
ngthemosti
mpressi
veandin uent
ial
transformat
ionoft
hemonth!

Wewoul
dlovet
oseeyourpr
ogr
ess–Us
eourHas
htagorEmai
l!Xx

#BodyShr
edPr
ogr
am
Resul
ts@BodyShr
edPr
ogr
am.
com
@BodyShr
edPr
ogr
am

TELLYOURGI
RLFRI
ENDS:
-)
YOURTEAM BODYSHRED

34
 EXERCI
SEEXPLANATI
ONS
PUSHUPS
MAI
NMUSCLE:CHEST

St
art
ingPosi
t
ion:

Lieonthefl
oororonanexerci
sematwithyourarmsext
ended,about32i
nches
(80cm)apar
tandrect
angul
artoyourt
orso.Maint
ainast
rai
ghtbackthr
oughoutt
he
exerci
se.

• Loweryourbodybyf
l
exi
ngyourel
bowsunt
ilyoual
mostt
oucht
hegr
ound.

• Pushof
fthef
l
oorbyusi
ngyourpect
oralmuscl
est
ogetbackt
ost
art
ingposi
ti
on.

• Repeatt
hispr
ocessasof
tenasi
ti
sment
i
onedonyourwor
koutr
out
ine.

35
 EXERCI
SEEXPLANATI
ONS
WEI
GHTEDBENTLEG J
ACKKNI
FES
MAI
NMUSCLE:ABDOMI
NALS

St
art
ingPosi
t
ion:

Li
eonyourbackonthefl
oororonanexer
cisematwi
t
hyourar
msext
ended
aboveyourheadhol
di
ngadumbbell
.

• Ti
ghtenyourlegsunti
lthecalvesandhamstr
ingsareina90degr
eeangl
eand
t
hent r
ytogetthem al
lthewayt oyourchest
.Atthesameti
merai
seyourar
ms
whi
lekeepingthem st
retchedunti
lt
heymeetyourlegs.

• Ret
urnsl
owl
ytot
hest
art
i
ngposi
ti
on.

• Repeatt
hispr
ocessasof
tenasi
ti
sment
i
onedonyourwor
koutr
out
ine.

36
 EXERCI
SEEXPLANATI
ONS
STRAI
GHTLEG RAI
SES
MAI
NMUSCLE:ABDOMI
NALS

St
art
ingPosi
t
ion:

Lieonyourbackont
hef
l
oororonanexer
cisematwi
t
hyourar
msnextt
oyour
tor
so.

• Rai
seyourst
ret
chedl
egsunt
i
ltheyar
eina90degr
eeangl
etoyourupperbody
.

• Ret
urnsl
owl
ytot
hest
art
i
ngposi
ti
on.

• Repeatt
hispr
ocessasof
tenasi
ti
sment
i
onedonyourwor
koutr
out
ine.

37
 EXERCI
SEEXPLANATI
ONS
WALKI
NG LUNGES(
WITH/
WITHOUTWEI
GHT)
MAI
NMUSCLE:QUADRI
CEPS

St
art
ingPosi
t
ion:

St
andi
ng.Thr
oughoutt
heexer
cisemakesur
eyourbacki
sst
rai
ght
.

• St
epf
orwar
dwi
t
honel
eg.

• Fl
exyourkneesunt
ilhamst
ri
ngandcalveofyourl
eadfootar
eina90degr
ee
angl
etoeachother
.Yourrearkneeshoul
dalmostt
ouchtheground.

• Ri
sebackupusi
ngt
hequadsofyourl
eadf
oot
.

• Nowbacki
ntost
art
i
ngposi
t
ion.Repeatt
hemot
i
onwi
t
hyourot
herl
egl
eadi
ng
t
heway.

• Repeatt
hispr
ocessasof
tenasi
ti
sment
i
onedonyourwor
koutr
out
ine.

38
 EXERCI
SEEXPLANATI
ONS
SCI
SSORSJUMP
MAI
NMUSCLE:QUADRI
CEPS

St
art
ingPosi
t
ion:

St
arti
nasplitl
egposi
ti
on,wi
thonel egfor
wardandt
herearkneenear
lyt
ouchi
ng
t
heground.Makesureyourf
rontkneeisovert
hemidl
ineoft
hefoot
.

• Jumpashi
ghasyoucanbyal
soswi
ngi
ngyourar
mst
ogai
nli
f
t.

• Whi
l
ebei
ngi
ntheai
rswi
t
cht
heposi
ti
onofyourl
egs.

• Nowbacki
ntost
art
i
ngposi
t
ion.Repeatt
hemot
i
onwi
t
hyourl
egschangi
ngr
oles.

• Repeatt
hispr
ocessasof
tenasi
ti
sment
i
onedonyourwor
koutr
out
ine.

39
 EXERCI
SEEXPLANATI
ONS
JUMPSQUATS
MAI
NMUSCLE:QUADRI
CEPS,GLUTES

St
art
ingPosi
t
ion:

Standi
ngwit
hyourfeetspacedatshoulderwidt
h,wit
hyourt
oespoi
nti
ngout
sl
ight
ly
.St
ret
chyourarmsout .Throughoutt
heexerci
seyouhavet
okeepyour
headupandmaintainastrai
ghtback.

• Loweryourupperbodybybendi
ngyourkneesandhi
ps.

• Cont
inueunt
ilt
heangl
ebet
weenupperl
egandcal
vebecomessl
i
ght
lyl
ess
t
han90degrees.

• Jumpupashi
ghasyoucan.

• Repeatt
hispr
ocessasof
tenasi
ti
sment
i
onedonyourwor
koutr
out
ine.

40
 EXERCI
SEEXPLANATI
ONS
DROPPUSHUPS
MAI
NMUSCLE:CHEST

St
art
ingPosi
t
ion:

St
andi
ng

•Dr
opi
ntoasquat
-l
ikeposi
t
ionwi
thyourhandsont
hef
loor
.

•Ki
ckyourf
eetback,whi
l
ekeepi
ngyourar
msext
ended.

•Per
for
m apushup.

•Ret
urnyourf
eetf
rom t
hepushupposi
t
iont
othesquat
-l
ikeposi
t
ion.

•St
andup.

•Repeatt
hispr
ocessasof
tenasi
ti
sment
ionedonyourwor
koutr
out
i
ne.

41
 EXERCI
SEEXPLANATI
ONS
SPI
DERUPS
MAI
NMUSCLE:ABDOMI
NALS

St
art
ingPosi
t
ion:

St
arti
nthepushupposi
t
ion.

• St
artt
hemovementbyrai
singonef
ootof
ftheground.Rot
atet
hislegandgeti
t
uptoyourel
bow.Att
hesametimel
oweryourbodytoperf
orm apushup.

• Asyour
iseupagai
n,r
etur
nyourl
egt
othest
art
i
ngposi
t
ion.

• Repeatt
hemot
i
onwi
t
htheot
herl
eg.

• Repeatt
hispr
ocessasof
tenasi
ti
sment
i
onedonyourwor
koutr
out
ine.

42
 EXERCI
SEEXPLANATI
ONS
TOETOUCHES
MAI
NMUSCLE:ABDOMI
NALS

St
art
ingPosi
t
ion:

Li
eonyourbackont hefl
oororonanexer
cisematwi
thyourar
msextended
aboveyourhead.Yourl
egsshoul
dbeina90degreeangl
etoyourt
orso.

• Rai
seyourst
ret
chedar
msandt
ryt
otouchyourt
oes.

• Ret
urnsl
owl
ytot
hest
art
i
ngposi
ti
on.

• Repeatt
hispr
ocessasof
tenasi
ti
sment
i
onedonyourwor
koutr
out
ine.

43
 EXERCI
SEEXPLANATI
ONS
XHOPS
MAI
NMUSCLE:QUADRI
CEPS,GLUTES

St
art
ingPosi
t
ion:

Standi
ngwit
hyourfeetspacedatshoulderwi dt
h,withyourt
oespoi
nti
ngout
sli
ght
ly
.Keepyourarmsinfrontofyourtorso.Throughoutt
heexer
ciseyouhave
tokeepyourheadupandmai ntai
nast r
aightback.

• Per
for
m ajumpsquat
,butl
andi
naspl
itl
egposit
i
on,wit
honel
egf
orwar
dand
t
herearkneenear
lyt
ouchi
ngt
hegr
ound.(l
ungeposi
ti
on)

• Jumpupf
rom t
hel
ungeposi
t
ionandl
andi
nasquatposi
t
ion.

• Nowj
umpupandl
andi
nal
ungeposi
ti
onagai
n,butt
hist
imer
ever
seyourl
egs.

• Tocompl
etet
hemovementj
umpupandl
andi
nasquatposi
ti
on.

• Repeatt
hispr
ocessasof
tenasi
ti
sment
i
onedonyourwor
koutr
out
ine.

44
 EXERCI
SEEXPLANATI
ONS
SI
TUP&TWI
ST
MAI
NMUSCLE:ABDOMI
NALS

St
art
ingPosi
t
ion:

Li
eonyourbackont
hef
l
oororexer
cisematwi
thyourhandst
othesi
deofyour
head.

• Rai
seyourupperbodybycont
ract
i
ngyourabdomi
nal
s.

• Asyourupperbodyhasreacheda90degreeangletoyourlegs,t
wistandtr
yto
touchyourtoeswi
t
htheopposingsi
de’
shand.Yourabdominalsshouldbe
undertensi
onthewhol
eti
me.

• Ret
urnsl
owl
ytot
hest
art
i
ngposi
ti
on.

• Repeatt
hemot
i
onwi
t
htheot
herhand.

• Ret
urnt
othest
art
i
ngposi
t
ionsl
owl
y.

• Repeatt
hispr
ocessasof
tenasi
ti
sment
i
onedonyourwor
koutr
out
ine.

45
 EXERCI
SEEXPLANATI
ONS
CROSS-
BODYCRUNCH
MAI
NMUSCLE:ABDOMI
NALS

St
art
ingPosi
t
ion:

Lieonyourbackonthefl
oororonanexer
cisematwi
t
hyourhandst
othesi
deof
yourheadandyourkneesbent.

• Rai
seyourupperbodybycont
ract
i
ngyourabdomi
nal
sandbr
ingyourel
bowt
o
t
heopposi
ngsidesknee.

• Ret
urnsl
owl
ytot
hest
art
i
ngposi
ti
on.

• Repeatt
hemot
i
onwi
t
htheot
herel
bow.

• Ret
urnsl
owl
ytot
hest
art
i
ngposi
ti
on.

• Repeatt
hispr
ocessasof
tenasi
ti
sment
i
onedonyourwor
koutr
out
ine.

46
 EXERCI
SEEXPLANATI
ONS
SPLI
TSQUATS
MAI
NMUSCLE:QUADRI
CEPS,GLUTES

St
art
ingPosi
t
ion:

Fi
ndanabout10i
nch(
25cm)hi
gh,12i
nch(
30cm)wi
depl
atf
orm andst
andoni
t.

• Jumpupandl
andont
hef
l
oor
.

• Dr
opt
oasquatposi
t
ion.

• Jumpupandl
andont
hepl
atf
orm.

• Repeatt
hispr
ocessasof
tenasi
ti
sment
i
onedonyourwor
koutr
out
ine.

47
 EXERCI
SEEXPLANATI
ONS
MEDI
CINEBALLSQUATCLEAN&PRESS
MAI
NMUSCLE:QUADRI
CEPS,SHOULDERS

St
art
ingPosi
t
ion:

Standwit
hyourf
eetspacedatshoul
derwi dt
h,withyourtoespoi
nti
ngoutsl
i
ght
ly.
Holdamedici
nebal
linfr
ontofyourchest.Throughoutt
heexerci
seyouhaveto
keepyourheadupandmaintai
nastraightback.

• Loweryourupperbodybybendi
ngyourkneesandhi
ps.

• Cont
inueunt
ilt
heangl
ebet
weenupperl
egandcal
vebecomessl
i
ght
lyl
esst
t
han90degrees.

• Pushof
fthef
l
oorbyusi
ngyourquadst
ogetbackt
ost
art
ingposi
ti
on.

• Nowl
i
ftt
hemedi
ci
nebal
lt
owar
dthecei
l
ing.

• Ret
urnt
othest
art
i
ngposi
t
ion.

• Repeatt
hispr
ocessasof
tenasi
ti
sment
i
onedonyourwor
koutr
out
ine.

48
 EXERCI
SEEXPLANATI
ONS
STEPUPS
MAI
NMUSCLE:QUADRI
CEPS

St
art
ingPosi
t
ion:

Fi
ndaf
latbench(
orot
hersi
mil
arpl
atf
orms)andst
andnextt
oit
.

• Pl
aceonef
ootont
hebench.

• Steponthebenchbyextendi
ngyourfr
ontl
eg’shipandknee.Thef
orcet
oli
ft
yourbodyshoul
dmainl
ycomef r
om yourf
rontleg.

• St
epdownont
hef
l
oor
.

• Repeatt
hemot
i
onwi
t
hyourot
herl
eg.

• Repeatt
hispr
ocessasof
tenasi
ti
sment
i
onedonyourwor
koutr
out
ine.

49
 EXERCI
SEEXPLANATI
ONS
SUMO JUMPSQUATS
MAI
NMUSCLE:QUADRI
CEPS,GLUTES

St
art
ingPosi
t
ion:

Standi
ngwithyourfeetspacedmorethanshoul
derwidt
handyourtoespoi
nti
ng
outsli
ght
ly
.Throughouttheexer
ciseyouhavetokeepyourheadupandmaintai
n
astrai
ghtback.

• Loweryourupperbodybybendi
ngyourkneesandhi
ps.Keepyourhands
toget
heri
nfrontofyourbody
.

• Cont
inueunt
ilt
heangl
ebetweenupperlegandcalvebecomessl
i
ght
lyl
ess
t
han90degrees.(
yourhandsshoul
dtouchthef
loornow.)

• Jumpupashi
ghasyoucanandl
andi
nthest
art
ingposi
ti
on.

• Repeatt
hispr
ocessasof
tenasi
ti
sment
i
onedonyourwor
koutr
out
ine.

50
 R
HOG
UHU
OT
HWT
AERT
RK
N
I N
EOG
U TO!
S
N
IDR
E O
TD GRS
ESPHO
T
IL
TERM
E EK
EY
LPRO
U
JTAL
S A
TKEYU
ORW
AYAD
N O
T
YU
ORD

Maybeyouar
ejustsomestepsawayfrom winning500$inCASHand
bei
ngthemosti
mpressi
veandin uent
ial
transformat
ionoft
hemonth!

Wewoul
dlovet
oseeyourpr
ogr
ess–Us
eourHas
htagorEmai
l!Xx

#BodyShr
edPr
ogr
am
Resul
ts@BodyShr
edPr
ogr
am.
com
@BodyShr
edPr
ogr
am

KEEPGOI
NG!
!!
YOURTEAM BODYSHRED

51
 EXERCI
SEEXPLANATI
ONS
ROPEJUMPI
NG
MAI
NMUSCLE:QUADRI
CEPS

St
art
ingPosi
t
ion:

St
andi
ng.Hol
dtheendofar
opei
neachhandandposi
t
ioni
tbehi
ndyour
sel
f.

• Swi
ngt
her
opeoveryourheadbyr
aisi
ngyourar
ms.

• Oncei
t
’si
nfr
ontofyou,j
umpovert
her
ope.

• Repeatt
hispr
ocessasl
ongasi
ti
sment
i
onedonyourwor
koutr
out
ine.

52
 EXERCI
SEEXPLANATI
ONS
MOUNTAI
NCLI
MBERS
MAI
NMUSCLE:ABDONMI
NALS,QUADRI
CEPS

St
art
ingPosi
t
ion:

St
arti
napushupposi
t
ion.Bendonel
egandbr
ingi
t
skneeundert
hehi
p.

• Rever
set
heposi
t
ionofyourl
egsexpl
osi
vel
y.

• Repeatt
hispr
ocessasof
tenasi
ti
sment
i
onedonyourwor
koutr
out
ine.

53
 EXERCI
SEEXPLANATI
ONS
SNAPJUMPS
MAI
NMUSCLE:QUADRI
CEPS,GLUTES

St
art
ingPosi
t
ion:

Dr
opi
ntoasquat
-l
ikeposi
t
ionwi
t
hyourhandsont
hef
l
oor
.

• Ki
ckyourf
eetback,whi
l
ekeepi
ngyourar
msext
ended.

• Ret
urnyourf
eetf
rom t
hepushupposi
ti
ont
othesquat
-l
ikeposi
ti
on.

• Repeatt
hispr
ocessasof
tenasi
ti
sment
i
onedonyourwor
koutr
out
ine.

54
 EXERCI
SEEXPLANATI
ONS
SPLI
TPUSHUPS
MAI
NMUSCLE:CHEST

St
art
ingPosi
t
ion:

Li
eont hef
loororonanexercisematwit
hyourarmsext
ended.YourArmsshould
beabout32inches(80cm)apartandr
ectangul
art
oyourt
orso.Keepyourf
eetto-
get
her.

• Spl
i
tyourl
egsbyki
cki
ngt
hem l
eftandr
ight
.

• Per
for
m apushup.

• Getyourl
egst
oget
heragai
n.

• Per
for
m apushup.

• Repeatt
hispr
ocessasof
tenasi
ti
sment
i
onedonyourwor
koutr
out
ine.

55
 EXERCI
SEEXPLANATI
ONS
STRAI
GHTLEG JACKKNI
FES
MAI
NMUSCLE:ABDOMI
NALS

St
art
ingPosi
t
ion:

Li
eonyourbackonthef
l
oororonanexer
cisematwi
t
hyourar
msext
ended
aboveyourhead.

• Rai
seyourl
egsandar
mswhi
l
ekeepi
ngt
hem st
ret
ched.

• Whent
heymeett
ryt
otouchyourt
oes.(
hol
dthi
sposi
ti
onf
orasecond)

• Ret
urnsl
owl
ytot
hest
art
i
ngposi
ti
on.

• Repeatt
hispr
ocessasof
tenasi
ti
sment
i
onedonyourwor
koutr
out
ine.

56
 EXERCI
SEEXPLANATI
ONS
CRUNCHONEXERCI
SEBALL
MAI
NMUSCLE:ABDOMI
NALS

St
art
ingPosi
t
ion:

Laydownonyourbackwhilerest
i
ngyourf
eetonanexercisebal
landbendyour
knees90degr
ees.Putyourhandsbehi
ndyourhead(
loosely)
.

• Nowrol
lyourshoulderofft
hefl
oorandtrytopushyourlowerbackonthef
loor
t
oisol
atetheabdominals.Keepcont
racti
ngtheabdominal
sunti
lyouhave
r
eachedthehighestpoi
nt.Exhal
eduringthi
smoti
on.

• Aft
erthatbegi
ntobri
ngyourshoul
dersbackt
othest
art
ingposi
ti
on.(
Stayunder
cont
rol,donotuseanymomentum.)

• Repeatt
hispr
ocessasof
tenasi
ti
sment
i
onedonyourwor
koutr
out
ine!

57
 EXERCI
SEEXPLANATI
ONS
EXERCI
SEBALLPULL-
IN
MAI
NMUSCLE:ABDOMI
NALS

St
art
ingPosi
t
ion:

Putanexer
cisebal
lnear
byyourf
eetandgeti
napush-
upposi
t
ion.Placeyour
l
owershi
nsont het
opofthebal
landkeepyourar
msandl
egsextended.

• Keepyourupperbodyandyourarmsst
ati
onar
yandpul
lyourkneest
oyour
chestandexhal
eduri
ngthi
smotion.

• Af
tert
hatst
artext
endi
ngyourl
egsbackt
othest
art
ingposi
ti
on.

• Repeatt
hispr
ocessasof
tenasi
ti
sment
i
onedonyourwor
koutr
out
ine!

58
 EXERCI
SEEXPLANATI
ONS
PLANK
MAI
NMUSCLE:ABDOMI
NALS

St
art
ingPosi
t
ion:

Thi
sposi
ti
onisreal
l
ysimilartoapushuppositi
on.Theonlydi
ff
erencebet
ween
t
hoseexer
cisesi
sthatyourforear
mstouchthefl
oor.Keepyourf
orearmspar
all
el
t
oyourbodyandbuil
dast rai
ghtlanewi
thyourbody.

• Contr
acttheabdominal
sandmakesur
ethatyourbodyi
snotbenti
nany
di
rect
ion.(Donotbendyourwai
st
!)

• Hol
dthi
sposi
t
ionasl
ongasi
ti
sment
ionedonyourwor
koutr
out
i
ne!

59
 EXERCI
SEEXPLANATI
ONS
SI
DEBRI
DGE
MAI
NMUSCLE:ABDOMI
NALS

St
art
ingPosi
t
ion:

Lieonyoursi
deandli
f
tyourhi
pupwhi
l
eyouar
esuppor
ti
ngyourbodywi
thyour
f
ootandyourf
orear
m.

• Hol
dthi
sposi
t
ionasl
ongasi
ti
sment
ionedonyourwor
koutr
out
i
ne!

60
 EXERCI
SEEXPLANATI
ONS
BENCHDI
PS
MAI
NMUSCLE:TRI
CEPS

St
art
ingposi
t
ion:

Youwi l
lneedabenchandabox.Thebenchneedst obeplacedbehi
ndyour
back(bench=per
pendicul
artoyourbody).Yourhandshol
dontheedgeofthe
benchandtheyar
efull
yextended(shoul
derwidth)
.Thelegswil
lbebentatt
he
waisti
na90degreeangletoyourtorsoandlaiddownonthebox.

• Loweryourbodybybendi
ngtheel
bowsunt
ilt
heangl
ebet
weenyourf
orear
ms
andupperarmsis90degr
ees.

• Nowuseyourt
ri
cepst
oli
f
tyour
sel
fupt
othest
art
i
ngposi
t
ion.

61
 EXERCI
SEEXPLANATI
ONS
CRUNCH-LEGSONBENCH
MAI
NMUSCLE:ABDOMI
NALS

St
art
ingPosi
t
ion:

Laydownonyourbackwhi l
er est
i
ngyourfeetatabenchandbentyourknees90
degr
ees.Putyourhandsbehindyourhead(loosel
y)andpl
aceyourf
eetonthe
fl
oor
.

• Nowrol
lyourshoulderofft
hefl
oorandtryt
opushyourlowerbackonthef
loor
t
oisol
atetheabdominals.Keepcont
ract
i
ngtheabdominal
sunti
lyouhave
r
eachedthehighestpoi
ntyoucanget.Exhal
eduri
ngthismoti
on.

62
 EXERCI
SEEXPLANATI
ONS
CRUNCHES
MAI
NMUSCLE:ABDOMI
NALS

St
art
ingPosi
t
ion:

Laydownonyourbackandbendyourknees90degrees.Putyourhandsbehi
nd
yourhead(
loosel
y)andpl
aceyourf
eetonthef
loor
.

• Nowrol
lyourshoulderofft
hefl
oorandtryt
opushyourlowerbackonthef
loor
t
oisol
atetheabdominals.Keepcont
ract
i
ngtheabdominal
sunti
lyouhave
r
eachedthehighestpoi
ntyoucanget.Exhal
eduri
ngthismoti
on.

• Af
tert
hatbegint
obr i
ngyourshoul
der
sbackt
othest
art
ingposi
ti
on.
(
stayundercont
rol
,donotuseanymomentum)

• Repeatt
hispr
ocessasof
tenasi
ti
sment
i
onedonyourwor
koutr
out
ine!

63
 STRETCHI
NG

Aft
ery ourwor kout,stret
ching hel
ps y ourmus cl
es t
or elax and repair
.
Stret
chingalsopr eventsyourmus clesfrom becomings horter.Itassi
ststhe
r
egener at
ionands uppli
esy ouwi t
hmor eener gy.Mus cl
ess houldneverbe
str
etched when t heyare notwar med up.Ther efore,str
etc hi
ng should be
conductedaft
ert hewar m upandaf t
ery ourworkout.Weal sor ecommend
str
etchi
ngony ourday soff.Holdthes t
retchforabout15s ec ondsanddon’ t
f
orgettodoex erc i
sesthatstr
etchyourar msandl egs.

H
OWD
OESC
ORR
ECTS
TRE
TCH
I
NGW
ORK
?
Ther
eisawr
ongandar
ightwayofst
ret
chi
ng,t
her
efor
ebever
ycar
eful
!

Cor
rectst
retchi
ngisbasedonr el
axi
ngandc ont
i
nuousl
ys t
ret
chi
ngyour
muscl
es.Trytokeepyourf
ocusonthemuscl
esbeingst
ret
ched.

Unf
ort
unat
elyt
her
e’sal
soawr
ongwayofst
ret
chi
ngl
i
ke…

… hoppi
ngupanddownorbounc
ing

… s
tret
chi
ngunt
ili
thur
ts

Aft
erregul
arl
ystr
etchi
ngmanymov ementswil
lbecomeeas i
ertoperf
orm
and yourbody-
well
being wil
linc
rease weekaft
erweek .Gives t
rai
ned
musclessometi
met orecover
.Youwil
lf
eelmuc hbett
eraf
teryourmuscl
es
aresoft
enedagai
n.

ENST NG!
RETCHI
TA NT WH
SI
NG I MPOR
AGOODFEELI NG!
REOFOVERSTRETCHI
BEWA

64
 STRETCHI
NG

W
HENS
HOU
LDI
STR
ETC
H?
Youshoul
dst
ret
chsever
alt
imesadayandal
sobef
ore/
aft
erwor
kout
s.

Af
terhour
sofst
andi
ngorsi
t
ti
ng

I
fyoudon’
tfeelr
elaxedi
ngener
al

I
nthemor
ning,whenyourdayatwor
k/dai
l
yrout
i
nebegi
ns

Whenyouwantt
otackl
echal
l
engesatwor
k

W
HYS
HOU
LDI
STR
ETC
H?
St
ret
chi
ngexer
cisesr
elaxyourbodyandes
pec
ial
l
yyours
pir
it
.
Regul
arst
ret
chi
ng.
..

… assi
stswi
thyourcoor
dinat
i
onandenl
argesy
ourv
ari
etyof
movements

… f
aci
l
it
atesphysi
cal
l
yti
ri
ngac
ti
vi
ti
es(
runni
ng,ski
i
ng,swi
mmi
ng)

… hel
psy outol
earnmor
eaboutyourownbodybecauseyouar
e
focusi
ngs peci
fi
cal
l
yonyourmuscl
es(bodycons
cious
ness
dev el
ops)

… i
tsi
mpl
yfeel
sgr
eat
!

65
 STRETCHI
NG EXERCI
SES

T
RI
CE
PST
RET
CH S
UPR
ASP
I
NAT
USS
TRE
TCH

Pul
lel
bowacrossand Keepyourel
bowpar
all
elto
pr
essi
tsl
owlydown t
hegroundandpr
essslowl
y

H
AMS
TRI
N
GST
RET
CH L
AT
ERA
LFE
LX
IO
NST
RET
CH

St
rai
ght
enLegandpr essi
s Oneside,thentheot
her,
sl
owl
ytoyourchest pushpelvi
sacrossasyou

66
 STRETCHI
NG EXERCI
SES

A
DDU
CTO
RST
RET
CH Q
UAD
RI
CE
PSS
TRE
TCH

Pushdownwi t
helbows Takeyourl
eft
/r
ightl
egand
onkneesverygentl
yand pulli
tsl
owl
ytoyourbut
t
keepyourbackst
raight

H
AMS
TRI
N
GST
RET
CH A
DDU
CTO
RST
RET
CH

St
artwit
h knee sli
ghtl
ybent, Keepfootpoi
nti
ngfor
ward,
t
hen push knee strai
ghtas l
ungesidewaysonbentknee,
t
ensi
on allows, push chest keepbackstr
aight
t
owardsfoot

67
 FACTSABOUTFI
TNESS

B
ES
TRE
SUL
TSF
ORM
YCA
RDI
O R
EGE
NER
ATI
O
N
Not icet hata nor malc ardi o,las t
i
ng an
M
ENv
sWOME
N
houratt hes amei nt
ens it
yc ans howgood Wheny oudoawor kout ,you
res ultslongterm.Butt her es ult
sar es mall shoul d let y our mus cl
es
shor tt erm,soy oumayt hinkt hati t
’snot rec overbef orey ou s tart
ing
ev enwor thdoi nganyc ardi o.Ify ouwant t
he nex twor koutwi thf ull
tof eeland s ee max imum r es ult
s,y ou strength. Thi s means 48
shoul dc onsider hi gh int ens i
tyi nterval hour s f or a man. The
training.Thi sisas pecialf orm ofc ardi
o regener ati
ont i
meofwomen
whi c hpus hesy out oyourl imi t
sandbur ns i
s muc hl ower .A woman
fatdur i
ngandaf teryourwor kout. needs ar ound 4 hour st o
rec over the mus cl
es .Thi s
Her
eisanex
ampl
eforaHI
IT: means t hata woman c an
t
r ai
nmor eof tent hanaman.
WARM UP: Foraheal thyl i
f
es tyl
ei tisnot
Runf
or5minut
esatal
owi
ntesi
ty
. rec ommendedt ot rainev ery
day .I fyou do a f ul
lbody
MAINWORKOUT : wor kout,fourt i
mesaweeki s
•Pus
hitt
oyourl
i
mits:Runasf
astasyou adv isabl
e f or women by
canf
orar
ound15seconds. cont r
as tt o men wi thj us t
t
hr eet i
mesi naweek .
•Sl
owerrunningforregener
ation:Runon
anormali
ntensi
tyfor60s econds.

•Repeti
ti
on:Repeatthe f
ir
stt wo st
eps
si
xteenti
mes(20minutesworkoutt
i
me) .

COOLDOWN:
Runf
or5mi
nut
esatal
owi
ntensi
t
y.

Forbestr es
ults,c ombine thi
sf or
m of
car
diowi
thawei ghttr
aini
ngtos t
rengt
hen
you mus c
les. Wi th HIIT and wei ght
t
rai
ningyoucanmax imizefatbur
ningand
musclef
ormation.

68
 FACTSABOUTFI
TNESS

C
HES
TWO
RKO
UTF
ORW
OME
N T
I
MET
ORE
LA
X
Aches twor
koutises senti
alforwomen. Everyone has ex peri
enc ed
Generall
y,i
tisi mport
antt ot rai
ny our si
tuations inl i
f
e whi ch ar e
whol
e body. Leav i
ng diff
erent mus c
le verys tr
ess f
ulandhar d.They
gr
oups outofy ourwor koutc an cause arehar dforourbodyandal s o
i
mbalancesandinjur
ies. f
orourbr ain.That’swhyi ti s
i
mpor tanttot akeabr eakand
Forexampl e: j
us trelaxf oraf ew mi nut es.
Thebac kist heopponentoft hec hest
.If Sear ch for a qui et pl ac e
youonlytrainyourbac k,y ourchestwon’t wher ey ouc anes capeal lthe
benefi
tatal l
.Soy ourbac kwillgr
ow and noise.Enj oyt hi
smomentf or
yourches twi l
lcontr
act.Thi si sbad for afewmi nutesandr el
ax.
yourposture.Theonl ys oluti
onistotrain
bothofthem tobalancey ourpos t
ure.

Thec hestisav erybigmus cl

ear eaand
that’
swhyy oubur nmanyc alori
est r
aining
yourc hest. Also noticet haty ou need
yourc hestforot hermus clegr oupsand
the s ame f acti st r
ue forev ery other
mus cle group.Al lofy ourmus clespl ay
togetherand s houl d be trai
ned att he
samer ate.Thisi sther i
ghtwayt ogeta
balanc ed,beauti
ful andstrongbody .

69