Get Fit at Home

Exercise & Nutrition Plan

8-Week Workout Program

WOMEN

The secret of getting

ahead is getting started.
Mark Twain

Table of Contents
Welcome to Your Program

Fitness Test

Exercise Plan

Instructions

Program Calendar

Warm-up & Dynamic Stretches

Workout A

10

Workout B

12

Workout C

14

Workout D

16

Workout E

18

Cool Down Stretches

Training Tips & Guidelines

Nutrition Plan

Meal Plan

30

Meal Timings & Suggestions

Pre & Post-Workout Meals
Healthy Food List
Vegetarian Diet
Foods to Avoid
Food Diary Table

Nutrition Tips

38

Bonus Tips

40

Exercise Descriptions

43

20
21
24

The Importance of a Balanced Diet

24

Nutrition for a Healthy Weight

24

Why Most Diets Dont Work

Principles to Follow
Food Energy Density Guide
Macronutrients Guide
Supplements

Welcome to Your Program

This no-equipment workout program will help you achieve a healthy weight and increase your
overall fitness level for a more toned and lean body. Designed specifically around these goals, the
comprehensive nutrition and exercise plans will not only help you shed a few pounds of excess
weight over the 8 weeks but also make you feel healthier, fitter and more energized just a couple
of weeks after starting!
One of the main aims of the program is to get your metabolism burning and get your
cardiovascular system more active through a balanced diet and high intensity workouts. Exercise
is a great stress reliever and this program will get you feeling great by getting endorphins
pumping in the brain.
This program requires no equipment, so you can do it at home, in your backyard or the park. The
exercise plan includes five short but high intensity full body workouts as well as a pre-workout
warm-up and post-workout stretching routines. Each training session is under 20 minutes and you
will exercise five times a week. The selected exercises will improve your cardiovascular fitness,
core strength, and flexibility, joint range of motion and upper/lower body strength.
Consult with your physician or other health care professional before starting this exercise program to
determine if it is right for your needs.

Fitness Test
Gauge your overall fitness level with this simple test and use it as a benchmark to measure your
progress through the program. Perform the test on a rest day and before you meal.

Push-ups
Record the maximum number of repetitions you can do
maintaining correct form.

Start of program

End of week 4

End of program

Sit-ups
Record the maximum number of repetitions you can do
maintaining correct form.

Start of program

End of week 4

End of program

Exercise Plan
Instructions
The Program Calendar outlines the 8 weeks of your exercise plan. The workout routines will
get progressively harder and their timing in the week is designed to be challenging in order to
maximize your results at the end of the program.
Try to keep the timing of the day consistent when exercising, as getting into a routine is very
important when training and will make consistency easier.
Follow the program and do your best not to skip workouts thinking that you can double up
the day after this will cause you to burn out, feel less motivated and will negatively impact
the overall effectiveness of this program.
Use your rest days wisely; these should be active rest days used for recovery go for a walk
and dont just sit in front of the television inactive, snacking on junk foods.
Use the weight tracking table in the Program Calendar along with the Fitness Test to
monitor your progress.
The order of exercises in the workout plans is left to right.
To maximize your results and avoid injury, make sure that you are performing the exercises
in correct form. Refer to the Exercise Descriptions section as needed.

Warm-up & Dynamic Stretches

Each of your workouts will begin with the Warm-up & Dynamic Stretching routine. A proper warmup is an essential part of this training program and its importance should not be underestimated.
The warm-up part of this routine:
Prepares your body and mind for physical activity
Raises your bodys core temperature
Loosens your muscles and prepares them for training
Increases your heart rate and breathing, which sends blood and oxygen to the working
muscles

This routine also includes dynamic stretches that are equally important in preparing your muscles

for training. The stretches will lengthen both muscles and tendons to increase range of motion and
help prevent injuries. Perform each exercise at medium intensity for 30 seconds, taking 15 seconds
in between to catch your breath and get into position for the next one.

Workout Routines
There are five high intensity workouts (A through E) that are designed to increase in difficulty
as you progress through the program. Have the exercise illustrations handy and perform each
workout immediately following your warm-up and stretches set. Work through each exercise at
medium or high intensity for the prescribed time, taking 10 seconds to catch your breath and get
into position for the next exercise. Remember to be well hydrated through your workout.

Cool Down Stretches

Follow your workout with the 4-minute static stretching routine that will help to reduce stiffness,
soreness and muscle injury, while letting your body cool down. To stretch safely and correctly,
assume the stretch position and slowly lengthen each muscle to the point where you just feel
a slight pull or resistance. Stretching should never be painful. Aim to hold each stretch for 20
seconds without bouncing or moving

Exercise Intensity
The exercise program is based on high intensity interval training (HIIT) and is a great way to burn
fat during the exercise and after the session has finished. This is called the after burn and HIIT
training is a quicker method of burning fat than conventional cardio e.g. exercising at a steady
state for 30-55 minutes, 3-4 times per week.
A simple way to gauge the intensity is the Talk Test, using the following measures:
Low intensity You can talk and sing.
Moderate intensity You can talk but not sing.
High intensity You cant say than a few words without gasping to take a breath.

Exercises in your program are marked with suggested intensity follows these instructions to get
the most our of your session.

B
C
C
D
C
A
E

Rest Day

Rest Day

Rest Day

Rest Day

WED

For successfully completing the full program

My reward

TUE

MON

Program Calendar

Rest Day

Rest Day

Rest Day

Rest Day

THU

FRI

SAT

Rest Day

Rest Day

Rest Day

Rest Day

Rest Day

Rest Day

Rest Day

Rest Day

SUN

My Weight

Warm-up & Dynamic Stretches

5 minutes
Perform each exercise for 30 seconds with 15 seconds of rest in between.

High Knees
30 sec M

Jumping Jacks
30 sec M

Bodyweight Squats
30 sec M

Mountain Climbers
30 sec M

Inchworm
30 sec M

Walking High Kicks

30 sec M

Bodyweight Walking Lunge

30 sec M

Forward Leg / Hip Swings

30 sec M

Side Leg / Hip Swings

30 sec M

Workout A
10 minutes
Perform these exercises for the prescribed duration and intensity, with 10 second breaks.

Bodyweight Squats
30 sec H

(Modified) Push-ups
30 sec H

Sit-ups
30 sec H

Donkey Kicks
30 sec H

Side Plank
30 sec x2 M

Standing Calf Raises

30 sec M

Flutter Kicks
45 sec H

Mountain Climbers
45 sec H

High Knees
30 sec H

Continued on the next page

10

Workout A Continued

Bench Tricep Dips

30 sec M

Burpees
1 min H

Windshield Wipers
30 sec H

11

Workout B
12 minutes
Perform these exercises for the prescribed duration and intensity, with 10 second breaks.

Mountain Climbers
1 min H

Burpees
1 min H

Bodyweight Squats
45 sec H

(Modified) Push-ups
30 sec H

Wall Sit Squats

30 sec M

Jumping Jacks
1 min H

Walking High Kicks

45 sec H

(Modified) Push-ups
45 sec H

Bench Tricep Dips

30 sec M

Continued on the next page

12

Workout B Continued

Side Plank
30 sec x2 M

Alternate Heel Touchers

45 sec H

Bicycle Crunches
30 sec H

13

Workout C
12 minutes
Perform these exercises for the prescribed duration and intensity, with 10 second breaks.

Russian Twists
1 min H

Bicycle Crunches
1 min H

Jackknife Crunches
45 sec H

Wall Sit Squat

30 sec M

Decline Push-ups
45 sec H

Mountain Climbers
1 min H

Bench Tricep Dips

45 sec M

Bodyweight Squats
45 sec H

Windshield Wipers
45 sec H

Continued on the next page

14

Workout C Continued

Plank
1 min M

High Knees
45 sec H

Jumping Jacks
1 min H

15

Workout D
12 minutes
Perform these exercises for the prescribed duration and intensity, with 10 second breaks.

Push-ups
45 sec H

Burpees
1 min H

Bodyweight Lunges
1 min H

Plank
1 min M

Wall Sit Squats

45 sec H

Bench Tricep Dips

45 sec H

Bodyweight Squats
1 min H

Donkey Kicks
1 min H

Side Planks
45 sec x2 M

Continued on the next page

16

Workout D Continued

Superman
45 sec M

Pistol Squats
45 sec H

Mountain Climbers
1 min H

17

Workout E
14 minutes
Perform these exercises for the prescribed duration and intensity, with 10 second breaks.

High Knees
1 min H

Mountain Climbers
1 min H

Superman
45 sec M

Diamond Push-ups
45 sec H

Standing Calf Raises

1 min H

Russian Twists
1 min H

Bodyweight Squats
1 min H

Donkey Kicks
1 min H

Plank Leg Lifts

30 sec x2 H

Continued on the next page

18

Workout E Continued

Pistol Squats
1 min H

Jackknife Crunches
1 min H

Reverse Crunches
1 min H

19

Cool Down Stretches

5 minutes
Hold each stretch for 20 seconds.

Neck
20 sec x2

Shoulders
20 sec x2

Chest
20 sec

Quardiceps
20 sec x2

Calves
20 sec x2

Back
20 sec

Hamstrings
20 sec x2

Lower Back
20 sec x2

Abdominals
20 sec

20

Training Tips & Guidelines

Whether you are fitness novice or experienced in training, read through and
follow these tips and guidelines to get the most out of your exercise program and
working out in general.
Focus on starting
The prospect of a 30 minute workout or run can be daunting, especially if youre just starting to
exercise. If you focus on the whole task, thinking how hard it will be, you are more likely to put it
off or give up altogether. Instead, focus on starting laying out your mat and weights or lacing up
your running shoes. Its much easier and once you start, your motivation will kick in and keep you
going through your workout.

When to work out

Theres not really a right time of day to exercise. It really depends on your body and what time
of day youre at your peak. Some people struggle to get up in the morning whereas others can
hop out of bed ready for a training session. Whichever time of day you prefer to work out, dont
exercise for about three hours after a heavy meal (see the nutrition section for advice on what to
eat when). Exercising right after a big meal will more likely leave you feeling nauseous and you
may experience stomach cramps and discomfort. If youd prefer to work out in the morning but
simply cant find the energy try these tips:
Get adequate rest which is vital for energy levels. It is recommended that we get 7 9 hours
of sleep a night.
If youre getting the right amount of sleep but still feeling groggy in the morning this could
be due to being in a state of ketosis from fasting during sleep. This is when your body uses fat
for energy if you arent eating sufficient carbs and the result is low energy levels. Also make
sure you are not lacking oxygen during the night (have windows open or ventilation running).
Try drinking green tea, coffee or green juices for an energizing boost before your workout.

21

How to breathe during workouts

Breathing during exercise is an important component to getting the most out of your workout.
Holding your breath, breathing too fast or too slow, too deep or too shallow can affect heart rate
and perceived intensity of an exercise. Follow these basic tips:
When doing cardio (aerobic) exercise, take slightly deeper and longer breaths than normal,
maintaining a regular rate and breathing more through the stomach rather than your chest.
When doing strength training (lifting), do not hold your breath through an exercise and try
to exhale on the exertion (hard) phase and inhale on the way back to the starting position.
When stretching, take deep and long breaths, inhaling through the nose and exhaling
through the mouth to help your body get into a relaxed state.

Determining the right weight

Performing strength training exercises using appropriate weights is key for getting the best results
and avoiding injuries. A simple way to determine what you should use for an exercise is this: if you
cannot complete 8 reps in proper form its too heavy; if you can do 12 and keep going its too
light. As you can get stronger and do 14 reps, move up to the next weight.

Stay focused
Often people spend too much time training. Your training plan has been designed in such a way
as to define the time you should spend working out in order to get the best out of them. In order
to stay focused on your session aim to stick to the prescribed times and avoid wasting time by
stopping to chat or resting for too long.

Rest standing up
When you take a break between sets, you may prefer to sit down. However, sitting down means
you cool down quicker, your heart rate lowers and you may have been sitting for 5 minutes before
you realize it! Instead, remain standing (or stand up) between your sets in order to keep your
muscles warm and loose, your blood and oxygen flowing and your mind more active and ready for
the next challenge.

22

Build up intensity gradually

If youre new to exercising, start out by taking it slow. For example, if youre cycling, build up your
endurance for about a month before getting into something more intense. Going slow means
training at a rate where you can talk comfortably without feeling breathless.

Training safety
Besides avoiding broken or damaged equipment, make sure you wear the correct workout
clothing and shoes to make the most of your sessions. Also:
If youre working with weights, lift slowly throughout the movement to maximize the move.
Aim to lift and lower to a count of 5 seconds in each direction.
When you first begin working out, start with lower weights so you can practice the correct
form. Once youve perfected your form, increase the weights and continue practicing your
form. Heavy weights with good form give you great results in a shorter amount of time.

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Nutrition Plan
The Importance of a Balanced Diet
Nutrition plays a vital part in any training program and involves deliberate planning of your meals
and the nutrients you intake. Your success with this training program will require a combination of
a controlled diet with the high intensity exercise plan. You will also benefit from the multitude of
other benefits balanced nutrition carries:
More energy throughout the day and delayed fatigue;
Enhanced results of your strength training;
Strengthened your immune system;
Improved cognitive performance such as concentration and focus;
Help in maintaining a healthy BMI.

One of the key factors in achieving and maintaining a healthy weight is being aware of what you
are eating and how much you are eating at the same time. Knowledge is power when it comes
to weight control and is not all about cutting everything out that you love about food; it is about
moderation, control and retraining your brain/taste buds into substituting the bad foods with the
good foods.
The following nutrition plan is designed to work along with the exercise program to achieve
healthy weight loss of 1.5 - 2 pounds per week, while taking into consideration your caloric and
nutrient requirements and adhering to the principle that your bodys energy needs should be
satisfied with 15% good fats, 25% proteins and 60% carbs.

Nutrition for a Healthy Weight

Many people in the Western world are on a diet that is high in the wrong types of fats, high in
sugary processed foods, low in nutritional value, high in sodium and have major health risks
associated with this e.g. cardiovascular diseases. Obesity is on the increase and some of the main
culprits are hidden fats, sugars and lack of portion control.

24

Why Most Diets Dont Work

Many diets are gimmicks based around poor research validity; some involve eliminating primary
macronutrients or limiting the numbers of carbs that you can consume. Other diets cut out your
favorite foods completely instead of modifying the amount of them that you can eat. It is a never
ending cycle because people end up craving their favorite foods and again go back to their habits
and the weight rebounds back on with interest!

Principles to Follow
The best method of maintaining a healthy weight is by monitoring the number of calories
consumed and eating from the right food groups. Therefore, having a lifestyle and correct
nutrition plan that you can maintain is extremely important for this process.
To lose body fat and increase lean body mass, a rule of thumb is 10 calories per pound of body
weight and 11 or 12 if you are exercising regularly, like you will during this program*. To keep your
metabolic rate revved up, eat five or six small meals throughout the day rather than two or three
large meals; start with breakfast and try not to eat carbs late during the day.
Long term weight control is about following these basic principles:
Satisfy your appetite
Eat meals that are high in complex and low in carbohydrates
Consume enough protein
Dont forget healthy fats
Eat plenty of fiber
Drink plenty of water

Satiety is the feeling of fullness and satisfaction after a meal and some diets fail because you dont
feel full after eating. The trick for weight control is to choose foods that are nutritious, enjoyable
and satisfy your hunger at the same time.
When hunger is not satisfied, many people tend to overeat or snack more often, which doesnt
help when you are trying to lose a few pounds or control your weight. On the other hand, research
has indicated that foods that are high in satiety and nutrition can help you to feel fuller whilst
consuming fewer calories. Therefore, eat nutritious foods that satisfy your hunger and people tend
to eat the same weight of food every day; regardless of the calories that are in it. For example if

25

you add vegetables to your meal instead of starchy carbs, you are adding the weight of the water
content of the vegetables. Thus, the weight of the food within the meal is the same but with fewer
calories, leaving you feeling just as full and satisfied. Another tip is to eat foods with a low energy
density most of the time and to eat smaller portions of foods with a high density.
*Note: Do not consume fewer than 1,000 calories per day as this can severely hinder your metabolism by
slowing it down and storing fat.

Food Energy Density Guide

Different foods contain varying amounts of energy per weight and being mindful of energy
densities will help you to maintain a controlled caloric intake. Use the table below as a guide.
Very Low Energy
Density Foods

Low Energy
Density Foods

Medium Energy
Density Foods

High Energy
Density Foods

Eat satisfying portions

Eat moderate portions

Eat small portions

Eat minimal portions

Most fruits and berries

including strawberries,
apples and oranges

Bananas

Meat & poultry

Chips

Starchy vegetables

Cheese, eggs & semi

skimmed milk

Sweets & cookies

Non-starchy vegetables
e.g. carrots, cabbage and
broccoli

Pulses, beans & peas

Low fat plain yogurt
Brown rice & pasta

Salad dressings
Brown bread

Nuts
Butter & Oils
Alcohol

Salad e.g. lettuce,

cucumber
Skimmed milk and fat free
yogurt

Macronutrients Guide
Carbohydrates
There are two type of carbs; the good carbs and the bad carbs. Good carbs are slow burning
foods that give you consistent energy, and should be fiber rich in content. Bad carbs are high in
sugars and burn out quickly, lack fiber and have very little nutritional value in them.
Eating clean carbohydrates fuels the energy stores in your muscles and ensures that you have
enough energy to complete your training session. Slower digesting carbs will sustain you
throughout your entire workout while high glycemic or fast-digesting carbs will quickly burn out
once their energy source is used up during your routine.

26

If your body runs out of carbs, your energy levels will decrease, food craving will intensify and
your resting metabolic rate with suddenly drop. To avoid this from happening, intake 30-45 grams
of clean carbs pre and post-workout to replenish muscle energy and help to stabilize blood sugars.
Avoid sugary, sweet and processed foods as this causes a major spike in insulin and stick to
brown rice, sweet potatoes and quinoa as these are good hunger fillers. However, portion size is
important for complex carbs as too much can cause abdominal bloating; avoid white bread, white
pasta, white rice as these also have limited nutritional value.

Non-Starchy Carbs
It is important to add non-starchy vegetables to your diet as they good meal fillers, are high
in fiber, vitamins & minerals, low in calories and can boost your metabolism. Sprouts, spinach,
broccoli, kale and chard are high in magnesium and potassium. These important minerals can keep
your cells hydrated and help burn fat. Be aware that although fiber can help with slow release
of carbs into your body, it can cause bloating and G.I. distress which can distend your abdominal
region.

Proteins
Protein in an important part of your weight loss diet as it will help boost your metabolism,
preserve lean body mass and curb hunger. Proteins require more energy in the body to break
down and digest compared to fats and carbohydrates, which will keep your metabolism at a
higher level and prevent storing of fat. Aim for 0.5 to 0.75 grams of protein per pound of body
weight for your daily intake. A few examples of good sources of protein:
Meat, poultry and fish
Eggs
Beans
Nuts and nut butters
Milk and yogurts
Broccoli
Whole grain bread

27

Fats
Your diet should still consist of 10 to 15% good fats in terms of calories consumed from sources
like fatty fish, olive oil, nuts and flaxseed. These oils and seeds can also help regulate the thyroid
gland in boosting metabolism and burning fat. Fish such as mackerel, herring and tuna are high
in omega three fatty acids, which lower leptin hormone levels in your body that in turn result in a
higher metabolism and lower fat storing mechanism both supporting weight loss.

Sodium (Salt)
Although salt intake will not directly affect your body fat percentage, it will make a difference in
terms of water retention. Excess sodium in your body will keep fluids from passing through your
body and make you bloated. Reduce your salt intake as much as possible.

Water
Needless to say, water is vital for staying healthy, maintaining high metabolism and supporting
bodily functions. It is a pivotal in building lean body mass and burning fat because it maintains a
low blood viscosity, helping oxygen/nutrient delivery to the working muscles. Water is required
to burn fat and if you are not drinking enough, expect to have an uphill battle getting your abs to
show. Water can help you feel full and is in abundance in fruit and vegetables. Try to drink at least
a gallon a day in small amounts throughout the day.
During your workouts, opt for a light energy drink that will be more effective in keeping you
hydrated due to sodium and electrolytes.

Supplements
Protein Shakes
Proteins primary function within the body is for growth and repair; and protein supplements come
in many forms such as powders, drinks, bars, gels and bites. Also protein needs to be very high
on the agenda when aiming for weight loss, as these macronutrients can boost your metabolism,
preserve lean body mass and stops the citation of hunger. Proteins require more energy in the
body to break down and digest compared to fats/carbs. Therefore, your resting metabolism
is high, fat storing is reduced and an overall % body fat loss is evident when using protein
supplements. Drink the protein shake two hours before training to increase the flow of amino acids
to the muscle, and 15 minutes after your workout to aid with muscle growth and recovery.

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Conjugated Linoleic Acid (CLA)

CLA is a potent anti-oxidant, anti-carcinogen and a powerful immune function enhancer.
These tablets can be bought over the counter in any health food shop and a 3 to 4g per day
supplementation of CLA can have the following benefits:
Increased metabolic rate, weight loss, and improved the lean mass to body ratio;
Decreased belly fat;
Lowers blood cholesterol.

L-Carnitine
L-Carnitine plays a vital role in fat metabolism and 98% of carnitine is stored in the muscles.
L-carnitine is an essential amino acid (protein), which can be bought over the counter in many
health food shops. In addition to giving you more energy, it helps with fat loss by improving fat
burning efficiency and fat transport to cells.

Glutamine
Glutamine is the most common amino acid found in the body; its main roles are to help with
protein breakdown, increases muscle size and maintains a healthy immune system. Glutamine
supplements also helps with human growth hormone secretion; this helps with fat metabolism and
supports new muscle growth.

Creatine
Creatine is found naturally in the body; it helps to supply energy to the muscle cells for explosive
bouts of power and movement. Creatine can enhance strength, muscle mass, recovery times, brain
function and attenuates fatigue. This performing enhancing supplement increases cell size by
pulling water from the bloodstream into the muscles, causing them to inflate. Therefore, muscular
cell size increases along with lean body mass.

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Meal Plan
Meal Timings & Suggestions
Follow these guidelines to plan and compose your meals throughout the day.
Breakfast
Half hour after waking up
The body is in a fasted state after about 12-14 hours of sleep. This will have the following impact on
the body:
Carb reserves will be depleted
Fat mobilization is slowed down
The muscle will be in a mild catabolic state

Breakfast is the most important meal of the day and is intended to rev up the metabolism and fat
burning within the body and to replenish glycogen stores within the muscle and liver. Ideally taken
within 30 minutes of waking up, your breakfasts nutrient composition should be high in complex
carbs, a fast acting protein providing essential amino acids and a portion of essential fatty acids
such as flax seeds or walnuts.
Five examples of breakfast meals
1 large soft boiled egg
4 sprigs of asparagus
1 slice whole wheat
bread

Small handful of
raspberries
2 slices of
wholegrain bread
80g of low fat
farmers cheese
Small handful of
walnuts

Vanilla protein
shake with
skimmed or light
soy milk

Scrambled eggs
1 slice wholemeal
toast
1 banana
Small handful of
mixed nuts

Cup of small AllBran

1 diced peach
1 slice wholegrain
bread
1 tablespoon of fruit
jam
A few nuts

Mid-Morning Snack
2 hours after breakfast
After a breakfast high in complex carbs, your body will have an insulin lag, blood sugars will start
to dip and you may start to feel hungry. The mid-morning snack should be eaten two hours after

30

breakfast and its main aim is to balance out the blood sugars, stop you from feeling hungry and to
keep the metabolism burning through till lunch. The snack should have a portion of low glycemic
carbohydrates and a portion of slow ingesting protein.
Five examples of mid-morning snacks
1 orange

1 banana

4 Brazil nuts

Small cup of low-fat

fruit yogurt

Small bowl of
watermelon

Lunch
2-3 hours after the mid-morning snack
Lunch should be consumed two to three hours after the mid-morning snack and should be the
second largest meal of the day. At this point of the day, your body should be well balanced and
in a state of equilibrium. The role of your lunch is to sustain the energy through afternoon, to
maintain level blood sugars and to keep your bodys metabolism fired up. Include a portion of
protein such as fish, chicken, whey or egg along with a portion of low glycemic carbs. If you eat
fish then you will be getting a good intake of essential free fatty acids; if not, add some nuts.
Five examples of lunch meals
Tortilla wrap
Three slices of lean
ham
Small bowl of mixed
salad leaves
40g cottage cheese
Dash of low fat
vinaigrette dressing

3 small gutted
sardines

Medium sweet
potato

Whole wheat pita

bread

2 slices of
wholegrain bread

2 large ripe
tomatoes, sliced

Cup of low-fat
cottage cheese
with pineapple

150g tuna (in brine)

25g cheese

Mixed salad leaves

1 apple

Vinaigrette chili
dressing

Hand full of mixed

nuts

1/2 tablespoon of
olive oil
1/2 tablespoon of
balsamic vinegar
Small handful
fresh basil leaves

Afternoon Snack
2 hours after lunch
It is very common for you to feel a post lunch dip in energy. This may be attributed to an insulin
rebound effect from your previous meal and your muscles being in a mild catabolic state. The aim
of this snack to ease up the blood sugar levels and the focus should be on carbs and proteins in
order to get your energy levels back on track. One suggestion could be a nutrition bar that is low
in sugar combined with a casein protein shake because of its slow releasing amino acids. Avoid
intaking simple sugars.

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Five examples of afternoon snacks

Small hand full of
mixed nuts

6 cashews
Plum

Apple

1 tablespoon of
natural peanut
butter

Half a handful of
raisins

5-6 walnuts
Orange

4 Brazil nuts

Pear

Dinner
2 hours after the afternoon snack
This is the last main meal before you go to sleep and should be consumed within 4 hours after
your lunch and within two hours after the afternoon snack. The main focus of this meal is again to
keep the metabolism high with a low carbs, high protein and moderate fat composition. The carbs
should be fiber rich and low in sugar, with casein rich protein and some essential fatty acids from
canola oils, nuts and seeds.
Five examples of dinner meals
Grilled chicken breast
A hand full of
steamed sugar snaps,
carrots and asparagus
1/2 cup of brown rice

Grilled 175g sirloin

steak
Low-fat yogurt
based sauce
Small sweet
potato (no butter)
A cup of mixed
salad leaves
1 tablespoon of
low-fat salad
dressing

Steamed
haddock/cod on
a bed of sauted
leeks, garlic and
mushrooms
1/2 cup of brown
rice
A handful of
steamed or grilled
broccoli, carrots,
sweet peas and
baby sweet corns

Chicken breast
(boiled, grilled or
oven-baked)
1/2 cup of brown
rice
A hand full of
broccoli, carrots,
kale, white cabbage
and baby sweetcorn

120g lean steak

Small sweet potato
1/2 cup of carrots
1/2 cup of green
beans
1/2 broccoli

Evening Snack
2-3 hours after dinner
This is a light snack two hours before you go to sleep and should be low in carbs, high in protein
and essential fatty acids. This snack should enable your body to use fat for energy, keep your
metabolism still burning and to reduce the usage of muscle glycogen and protein during the later
stages of sleep.

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Five examples of evening snacks

A bowl of green
vegetables with
splash of olive oil

A small protein
shake with low
carbs

Plain popcorn
with no added
salt or butter

A hard boiled egg

with seasoning

5-6 mixed nuts

Pre & Post-Workout Meals

Adjust your breakfast, lunch or dinner meals to the guidelines below depending on which will
precede your workout.

Pre-Workout Meal
The main goal of the pre-workout meal is to arrive at training in a fed state, and to prevent
undigested food being held in the stomach. When planning this meal, follow these simple
guidelines:
Drink sufficient fluids to maintain hydration.
Keep this meal low in fat and fiber to help with stomach emptying and prevent you from
feeling sluggish.
The meal should be high in carbohydrates (200-300g) and have moderate protein content
to optimize energy for training.
Eat this meal 3-4 hours before training.

Post-Workout Meal
The post-workout meal is very important in replacing body fluid, electrolytes, glycogen stores,
as well repairing and building muscle tissue. A protein shake is usually the most convenient posttraining meal and should be taken within 15 minutes of finishing your routine.
As for a proper meal after your workout, it should contain of 4 parts good carbs and 1 part protein
to replenishing glycogen stores and support weight loss. For carbs, try brown rice, brown paste
or sweet potatoes. Your protein should come from fish, chicken or lean pork or beef. Bananas and
oranges are great for replacing electrolytes.

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Healthy Food List

Use this macronutrients list to compose your meals with suggested compositions.
Carbohydrates

Protein

Fats

Brown Rice

Turkey breast

Avocado

Whole wheat Bread

Chicken breast

Walnuts

Whole wheat Pasta

Tuna

Brazil nuts

Bananas

Fish (salmon, halibut)

Hazelnuts

Berries

Low fat mozzarella

Almonds

Wholegrain cereals

Low fat cottage cheese

Cashews

Barley

Parmesan

Chia seeds

Beans

Pork loin

Sunflower seeds

Lentils

Lean beef

Flax seed oil

Nuts

Tofu

Olive oil

Oats

Soybeans

Canola oil

Parsnips

Kidney, black and mung beans

Coconut oil

Sweetcorn

Eggs

Root vegetables

Yogurt

Fish (Salmon, mackerel, trout,

tuna, sardines)

Yams / Sweet potato

Milk

Dried fruit (apples, prunes, dates,

plums)

Soymilk

Honey
Granola
Watermelon
Jam without added sugar

Asparagus

Muscles
Oysters
Cod liver oil

Cauliflower
Broccoli
Brussel sprouts
Artichokes
Watercress
Protein shakes

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Vegetarian Diet
If you are a vegetarian, consider these guidelines in planning your diet:
Try to avoid full fat creams, cheeses and milk; substitute these will a low fat version but
remember to read the food labels.
Dont over indulge on the complex carbs but eat carbs that are high in fiber and low in
density.
Replace some of the brown rice, pasta and potatoes with salads and rainbow colored
vegetables, which are non-starchy and have less calories.
Eat foods such as whole grains, lentils, chick peas and seeds as these are a healthy protein
option and should be added to your nutrition plan.
Kale, collard greens and broccoli are an excellent source of calcium and your iron should
be supplemented with foods such as tofu, lentils and spinach. Remember to portion size your
tofu; a deck of cards size portion on your plate is adequate.
For B12 add seaweed to your diet or supplement with vitamin tablets fortified with iron and
B12.

Foods to Avoid
Reduce or eliminate the bad fats, such as saturated fats, trans-fats and hydrogenated fats. These
non-essential fatty acids are linked to obesity, heart disease, diabetes and cancer. Read the labels
and avoid the following foods:
Chocolate, chips, cookies, pastries, pies all are full of hidden trans fats.
Dairy blends, creams, sour cream, ice cream, full fat milk, full fat cheese & mayonnaise.
Meats full of saturated fats such as sausages, bacon and salami.
Sugary breakfast cereals and granola (use wholegrain or oats instead).
Canned processed foods as they are full of hidden fats, salt and have little nutritional value.
Another tip is to look for products with less than 10g per 100g of total fat and less than 3g
saturated fat.

35

Food Diary Table

Use the simple food diary table on the following page to either plan your meals for the day ahead
or to record your past meals, whichever you prefer. In both cases, this will help you to get to be
aware of your overall diet, not just individual meals, and make adjustments.
If your diet has been radically different than the one in this nutrition plan, dont expect to make
a 180 degree turn in one day. Begin by clearing out your fridge and cupboard of any foods you
know stand in the way of your fitness goals and be mindful not to buy them next time you are at
the grocery store. Not having bad foods around is the easiest way to make sure they arent in
your diet.

36

Mid-evening
snack

Dinner

Afternoon
snack

Lunch

Mid-morning
snack

Breakfast

MON

Food Diary Table

TUE

WED

THU

FRI

SAT

SUN

Nutrition Tips
Carry healthy snacks
Always carry healthy snacks such as fruit and nuts. This will stop you from buying junk foods such
as crisps and chocolate from the shop when out and about or from the vending machine at work.

Shop on a full stomach

If you are hungry when shopping you will be more likely to fill up the trolley with high calorie
foods. Make a list before you go shopping and buy the foods listed in the Healthy Foods List, to
help you to create balanced meals and snacks.

Eat slowly
You eat fewer calories if you sit down and take your time to eat a properly prepared meal. If you
rush your meal, it sends mixed signals to the brain and you will not feel full after eating. Therefore,
you will be more likely to take a second serving (overeat) and start snacking again.

Turn the television off

When people eat in front of the television they tend to consume more calories and snack more.
The television may trigger hunger from then adverts or programs that you are watching; so some
good advice it to just switch if off and get active!

Caffeine
Moderate consumption of caffeine in your diet can help suppress your appetite. Limit yourself to
2 - 3 cups per day as too much caffeine can cause a depressed mood, irritability and insomnia. Use
skimmed or light soy milk instead of whole milk or half and half.

Drink green tea

Green tea has a compound called epigallo catechin gallate (EGCG), which boosts your metabolism,
increases weight loss via increasing body temperature, digestion and overall calories burned. This
antioxidant also contains caffeine which increases your heart rate and fat burning properties. It is
an excellent substitute for tea and coffee, and doesnt require added sugars and sweeteners.

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Spice up your meals

Another top tip is to add hot peppers, chili peppers to your stir fries or salads as these foods
contain capsaicin. This compound increases your body temperature, stimulates the release of the
stress hormone; consequently metabolism and the calorie burn is sped up. A good bonus for your
weight loss and adds some much needed taste to your dietary requirements

Sleep well
Sleep is important to maintain good overall health for optimal physical and mental performance.
Sleep affects physical health, emotional well-being, mental sharpness, productivity and athletic
performance. Quality of sleep is just as important as quantity. If your sleep is frequently
interrupted or dont have enough oxygen in the room, you will not achieve quality sleep, which will
affect your performance when training.
Sleep researchers are discovering that sleep deprivation can have a massive impact on our basal
metabolic rate and not getting adequate sleep can reduce glucose metabolism by as much as
40%. Human growth hormones are required for increased body fat metabolism, improved energy
conversion and enhanced energy levels.

Avoid alcohol
Avoid alcohol as this is a no go area for the weight loss plan, and drinking red wine is a myth when
it comes to a healthy alternative. It is packed with empty calories, stops the absorption of fat
soluble vitamins, has zero nutritional value, causes lack of sleep, malnutrition, dehydration, loss of
strength, muscle tone and is a big weight gainer.

39

Bonus Tips
Working towards getting fit and then staying fit is a challenge. Sometimes it can
be hard enough just getting off the couch! Heres how you can make training a
part of your life.
Be consistent
You dont have to be the fastest, strongest or fittest person around, but if you want to enjoy all of
the benefits of being fit and healthy, you will need to be consistent and make exercise a regular
part of your life. Whether you prefer to hit the treadmill, swim laps, walk the dog or roller blade
with the family, no exercise regime in the world is going to work if you dont follow it regularly and
consistently.

Involve your family and friends

Sharing your progress with others will add motivation and accountability, making it easier to stay
on track and keep moving towards your health and fitness goals. Tell your family, friends and
anyone else that will offer praise and support. The more involved someone is in what you are
doing, the more likely you will feel accountability to stay on track. This is really going to help you
when it comes to consistency and enjoyment.

Set realistic goals

Dont begin an exercise routine striving for perfection or reaching for some sort of unrealistic goal
that you are not likely to meet this will only end in disappointment and you being discouraged
from training further. Instead, focus on increasing healthy behaviors. So, if you cant run 5
kilometers just yet, make it a habit to go walking for 20 minutes every day and then slowly add
to the time, the distance and the intensity. If youve led a sedentary lifestyle up until now, look
for various chances to be more active during the day. If you need to do some shopping, walk to
the store, choose the stairs instead of the lift or take 15 minute breaks from your desk to walk the
corridors. If, for some reason there is a break in your new routine, dont get discouraged, simply
start again gradually.

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Enjoy the process

Its important that your fitness program is something you enjoy and want to do and not something
you are making yourself do for the sake of desired results that alone will not sustain your
motivation for long. These things will help:
Swap training exercises for alternatives that you are more comfortable doing.
Workout to your favorite music the positive emotions your favorite tunes bring you will
make your workout more enjoyable too.
Incorporate physical activities you truly enjoy dancing, running with your dog or friend,
playing soccer with your kids or just skipping a jump rope while watching your favorite show.
Add variety develop a list of several physical activities that you enjoy and that way your
workouts will never feel boring or routine.
Ask family and friends to workout with you. Find someone who also wants to establish a
healthier lifestyle and encourage one another to keep at it. Its also a great way to enjoy one
anothers company and to strengthen your bond.

Hang out with the right people

If you are training to become a fitness model but hang out with people that drink beer and spend
their leisure time on the couch, it will be near impossible for you to stay motivated and work
on your goal. But if you hang out with those that are working on similar goals or have already
achieved them, you will feel wind at your back and move faster yourself. The same thing applies
if you are working on getting or staying in shape hang out with others that will understand and
support you.

A short workout is better than no workout

You can be busy and stay fit as long as you make your regime fit in with your lifestyle. If you had a
long day and you simply cannot get to the gym that day, adapt your training program so that you
can workout at home this goes back to being consistent and will make you feel better that you
didnt skip exercise altogether. You dont have to have fancy exercise equipment to get fit. If you
have some floor space, you can try floor exercises or grab a few small pieces of equipment to help
you on your way. But remember to choose movements you enjoy if you dont like weights, dont
do them, rather opt for another form of strength training. Or grab the family and your four-legged
companion and hit the street for a good walk. This way you can still workout and get back on
track tomorrow with your training program.

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Adjust to your bodys clock

Be a clock watcher of your body clock. We all experience different times of the day when we
have the most energy. Use that to your advantage to get the most out of your exercise. If youre
a morning person, get moving early in the day but if you tend to perk up as the day goes on, plan
your activities for later in the day or in the evening.

Be inspired
Ever really looked at the word fitness? Spell it out and you get a motivational line: Feel Inspired
To Never Ever Stop Succeeding! Inspiration and fitness is really a state of mind. In order to find
inspiration, find motivating blogs or websites that you can relate to or focus on personal goals and
changes you want to achieve that will inspire you to stick to your goals. Or you could buy yourself
a fetching workout outfit something that you look forward to wearing as opposed to those
baggy gray outfits!

Reward Yourself
Setting up midpoint rewards for following your program is going to make it that much for fun
and help you stay on track. Treat yourself to a movie, a new pair of running shoes or that dress
youve been wanting (in one size too small of course!). Use the My Reward field in your program
schedule to keep track of your midpoint reward at around week 3 or 4. Also set up a bigger
reward for completing the whole program plan it from day one and make sure its something
that will motivate you.

Be Patient
Remember that there will be ups and downs when trying to stick to a routine. There will be
setbacks and there will be victories. Aim to be patient and dont give up and you are sure to see
solid results.

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Exercise Descriptions
Alternate Heel Touchers
Primary muscle group: Abs & Obliques
Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than
shoulder width apart.
Fully extend your arms down the side of your body, palms facing in. This is the start position.
Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right
hand. Hold for a count of one.
Return to the starting position smooth motion, inhaling as you do so.
Repeat the movement, this time to your left side.
When you have completed the movement on both sides, you have done one repetition.

Bench Tricep Dips

Primary muscle group: Chest, Shoulders, Triceps
Secondary: Calves, Glutes & Hamstrings
Set up 2 flat benches opposite each other. They should be roughly the distance of your hips to the floor
apart.
Stand with your back to one bench,facing the other, then crouch down placing your palms behind you
on the edge of the bench. Your arms should be fully extended at shoulder width, with your fingers facing
forward.
Place the heels of your feet on the other bench. Keep your legs fully extended.
Have a spotter place a barbell weight plate or dumbbell on your lap. This is the start position.
Slowly lower yourself down by bending your elbows,until they are at 90 degrees or slightly less. Hold for
a count of one.
Return to the starting position by pushing yourself up using only your triceps to straighten your arms.
Hold then repeat.

Bicycle Crunches / Air Bikes

Primary muscle group: Abs & Obliques
Secondary: Glutes & Hamstrings, Quadriceps
Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine
and with your knees bent and feet flat on the floor.
Place your hands lightly on the sides of your head.
Curl your torso upwards so your shoulders are slightly raised off the floor..

43

 Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor.
This is the start position.
Slowly move your legs in a pedaling action as if you are riding a bicycle.
As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left
elbow to right knee. Right elbow to left knee.
After each crunch, return to the start position inhaling as you do so.
Without pausing, repeat the movement to the other side.
Repeat without pausing for the desired number of repetitions to each side.
Note: Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury.
Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.

Bodyweight (Walking) Lunge

Primary muscle group: Quadriceps
Secondary: Calves, Glutes & Hamstrings
Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start
position.
Step forward with either leg in a long stride. Keep your other foot in place behind you.
Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight
throughout the movement.
Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees
at the knee)
Hold for a count of one.
Push down through your front heel and extend both knees to return to the start position.
Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.
Repeat.
Note: Try to keep your hands on your hips at all times, using your obliques to keep your balance.

Bodyweight Squat
Primary muscle group: Glutes & Hamstrings, Quadriceps
Secondary: Calves
Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly
outward.
Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the
sides of your head.
Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if
you are sitting down on a chair.

44

 Keep your back straight at all times.

Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees
extend out beyond the level of your toes.
Return to the start position by pushing down through your heels and extending your hips forward until
you are standing straight. Repeat.

Burpees
Primary muscle group: Abs & Obliques, Quadriceps
Secondary: Chest, Shoulders
Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until
they are fully extended. Your body should form a straight line with your weight supported on your toes and
the balls of your feet and your arms fully extended. (In a push up position)
Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately
jump them back together.
Complete 1 full push up.
Jump your feet forward to just behind your hands.
Use an explosive motion to push through your heels and return to the start position.
Repeat.

Abdominal Stretch
Lie face down with your hands under your shoulders.
Point your feet downwards to lengthen your spine.
Slowly push your torso up as far as you comfortably can try to get your hips to rise off the floor slightly.
Hold the stretch and then lower down to starting position.
Warning: Avoid this stretch if you have back problems.

Back Stretch
Kneel on a mat with your hands and knees shoulder-width apart.
Pull your abs in, hunch your back up and flex your spine.
Hold the stretch and then release to the starting position.

Calf Stretch
Stand a few inches away from a wall, facing it and place both hands on the wall with your arms extended.
Lean against the wall and bend on leg forward with the other leg extended straight back. Your feet

45

should both be facing forward.

Push the rear heal to the floor and bring the hips slightly forward.
Hold the stretch and repeat on the other leg.

Chest Stretch
Stand tall and place your hands together with your arms extended straight out in front of you.
Keep your arms straight and then move them back as far as you comfortably can. Your palms should
face front and you should feel the stretch along your chest.
Return the arms to the starting position, extended in front of you.

Decline Push-up
Primary muscle group: Chest, Shoulders, Triceps
Get into position by placing your hands flat on the floor, directly below your shoulders, and feet on a
solid raised surface 1 - 2 feet in height.
Hold your body up and keep your back straight by tightening your abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your chest is just above the ground
or you feel a stretching of your chest and shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as you return to the starting
position. Hold for a count of one.
Repeat.

Diamond Push-up
Primary muscle group: Triceps
Secondary: Chest, Shoulders
Position yourself on all fours on a mat.
Place your hands in front of you and shoulder-width apart.
Now bring your hands in towards the center until the tips of your index fingers and tips of your thumbs
are touching. This creates a diamond shape between your hands. Your elbows and wrists should be in line
with your chest.
With your fingers facing forwards, lift off your knees so that your body forms a straight line and just your
hands and toes touch the floor.
Keep you pelvis straight and abs engaged and aim to keep a straight back throughout the movement.
Bend your elbows and lower your body towards the floor, aiming to touch your chest to the top of your
hands. Pause briefly.
Return to the starting position by extending your elbows and lifting your body off the floor again.

46

Donkey Kicks
Primary muscle group: Glutes & Hamstrings
Position yourself on all fours on a mat.
Position your hands underneath your shoulders and place your knees under your hips.
Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
Lower the knee without touching the floor and repeat the lift.
Once youve completed the reps on the right leg, switch legs.

Flutter Kicks
Primary muscle group: Glutes & Hamstrings
Lie face down on a flat bench with your hips on the edge of the bench. Fully extend your legs and raise
your feet up from the floor so that they are in line with your body .
Place your arms on top of the bench, using them to hold on to the front edge of the bench for stability.
Squeeze your glutes and hamstrings and straighten your legs until they are level with your hips. This is
the start position.
Start the exercise by raising you left leg higher than your right leg.
Then lower the left leg as you lift the right leg and so on.
Alternate in this manner until you have done all repetitions for each leg.
Note: When performing this exercise, breathe normally. As your strength increases, you can add ankle
weights.

Forward Leg Swings

Stand tall holding onto a pole, wall or stationary object for support.
Engage your abs as you swing your one leg as far out to the side and then across the stationary leg as
you comfortably can.
Dont just let gravity pull the leg actively use the muscles!
Switch sides once you have completed repetitions on the first leg.

Hamstring Stretch
Sit on a mat and extend your right leg out to the side.
Bend your left leg and place the foot against your inner right thigh.
Lean forward from the hips and reach for your ankle as comfortably as you can. You should feel a slight
pull in the hamstring.
Hold the stretch and then repeat on the left leg.

47

High Knees
Begin jogging in place, lifting the knees as high as you can.
Try to lift your knees up to hip level but keep the core tight to support your back.
For a more advanced move, hold your hands straight at hip level and try to touch the knees to your
hands as you lift them.
Bring the knees towards your hands instead of reaching the hands to the knees!

Inchworm
Primary muscle group: Abs & Obliques, Glutes & Hamstrings, Middle & Lower Back / Lats
Secondary: Biceps, Calves, Chest, Forearms, Shoulders
Stand tall with your legs extended straight.
Bend over from the hips and touch the floor with your palms flat on the floor.
Keep your legs straight as you walk your hands as far forward as you can. Dont let your hips sag.
Take small steps and walk your feet to your hands.
Continue for the desired amount of repetitions and then straighten up to the starting position.

Jackknife Crunch
Primary muscle group: Abs & Obliques
Lie flat on an exercise mat, extending your arms straight back behind your head.
Fully extend your legs also. This is the start position.
Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position.
Exhale as you do this.
At this point, your legs should remain fully extended at between 35-45 degrees from the floor.
Your arms should be fully extended, parallel to your legs.
Your upper body should be raised off the floor.
Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so.
Repeat

Jumping Jacks
Primary muscle group: Quadriceps
Secondary: Calves, Glutes & Hamstrings
Stand with your feet together, arms fully extended with your hands by your sides. This is the start
position.
Bend your knees slightly then straighten and push through the balls of your feet while straightening your
your knees to jump up spreading your legs to wider than hip width apart.

48

 As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
As you return to the ground, bring your feet together and your hands back to your sides with your arms
fully extended.
Continue without pause for the desired amount of time or repetitions.
Notes: This exercise can be performed as a timed exercise, completing as many reps as possible in a set time
or, in sets with a fixed number of repetitions per set.
To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and
squeezing them during each rep.

Lower Back Stretch

Lie on your back on a mat with your legs extended in front of you and backs of heels on the floor.
Grab hold of your right knee and gently pull it up to your chest until you can feel a slight stretch in your
lower back.
Try to bring the knee as close to your chest as is comfortable while keeping the left leg relaxed.
Hold the stretch and then release the leg to starting position.
Repeat with the left leg.

Modified push-up
Primary muscle group: Chest, Shoulders, Triceps
Get into a push up position with your hands placed slightly wider than your shoulders
Bend your knees and cross your ankles behind you
Ensure that your body forms a straight line from head to knees
Engage your abs and push your chest down between your hands
Reverse the movement to return to starting position

Mountain Climbers
Primary muscle group: Quadriceps
Secondary: Chest, Glutes & Hamstrings, Shoulders
Place your hands flat on the floor, shoulder width apart.
Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
Your body should be in a straight line, with your weight supported on your hands and toes only.
Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your
hip. Your other leg should remain fully extended. This is the start position.
Using an explosive movement, reverse the position of your legs, by extending the bent leg back and
simultaneously flexing the straight leg until it is in the start position.

49

 Continue alternating in this manner for the desire amount of time.

Neck Stretch
Stand tall with your head facing forward.
Lower your left ear to your left shoulder as far as is comfortable.
Place your left hand on your head, just above the right ear and gently pull the head a little further to the
left side to feel the stretch on the right side of your neck.
Release the stretch and repeat on the other side.

Pistol Squats
Primary muscle group: Quadriceps
Secondary: Glutes & Hamstrings
Stand straight with your feet hip width apart, arms fully extended and your hands by your sides.
Raise your left foot from the floor, extending your leg out in front of you.
As you do so, raise both arms out in front of you in a smooth arc for balance. This is the start position.
In a controlled movement, lower your body toward the floor by bending your right knee while pushing
your hips back as if sitting down in a chair.
Continue this downward movement until your right thigh is parallel to the floor.
Hold for a count of one.
Return to the start position by pushing down through your right heel and straightening your leg. Lower
your arms to the start position as you do so.
Repeat.
Beginner: this exercise can be completed by placing your hand on a chair, bench, parallel bar or other support
to one next to you.
Advanced: this exercise can be completed holding dumbbells down by your side, or a kettlebell to your chest
to add resistance.

Plank
Primary muscle group: Abs & Obliques
Get into a face down position on the floor supporting your upper body on your forearms. Your elbows
should be bent at 90 degrees.
Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
Keep your body in a straight line by tightening your abdominal and oblique muscles.
Hold for as long as possible.
Note: For extra balance training and core strengthening, you can lift one arm or leg.

50

Plank Leg Lift

Primary muscle group: Abs & Obliques
Lie on a mat and position yourself in a plank position. Place your elbows on the floor beneath your
shoulders. Your toes should touch the floor and your torso should be lifted in a straight line.
Engage your core muscles and lift one foot off the floor. Keep the rest of your body as still as you can.
Your heel should lift until it is in line with your buttocks.
Slowly lower the leg to the starting position and repeat with the other leg.

Push-up
Primary muscle group: Chest, Shoulders, Triceps
Get into position by placing your hands flat on the floor, directly below your shoulders.
Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
Hold your body up and keep your back straight by tightening your abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your chest is just above the ground
or you feel a stretching of your chest and shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as you return to the starting
position. Hold for a count of one.
Repeat.

Quadricep Stretch
Stand next to a wall or stationary object to support your balance.
Grasp the top of your right ankle or forefoot with your right hand and pull the ankle or foot towards your
buttocks.
Straighten the right hip by moving your knee slightly backwards and making sure it faces the floor. Dont
let your knee flare out towards the side
Hold the stretch and repeat on the left leg.

Reverse Crunch
Primary muscle group: Abs & Obliques
Lie flat on an exercise mat on the floor.
Extend your legs fully and place your hands palms down, flat on the floor beside you.
Keeping your feet together, draw your knees up towards your chest, until your thighs are at 90 degrees
to the floor and your calves are parallel to it. This is the start position.
As you inhale, curl your hips up off the floor while bringing your knees further towards your chest.

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 Continue the movement until your knees are touching your chest, or as far as comfortable.
Hold for a count of one.
In a controlled movement, return your legs to the start position, exhaling as you do so.
Repeat.

Russian Twist
Primary muscle group: Abs & Obliques, Middle & Lower Back / Lats
Lie on an exercise mat and place your feet your under something that will not move or ask a spotter hold
them down for you. Keep your knees bent.
Raise your upper body from the mat to form V-shape with your thighs.
Keep your arms fully extended in front of your chest, clasping your hands together. This is the start
position.
In a smooth motion, twist your upper body to the right until you feel a stretch in your back and sides.
Keep your arms parallel to the floor and exhale as you do this. Hold for a count of one and inhale.
Return to the start position while breathing out.
Repeat the movement,this time to the left side of your body.
Repeat.
Note: As your strength increases, you can hold a weight plate or medicine ball in front of you to increase
resistance and engage other muscle groups.

Shoulder Stretch
Stand tall and bring your right arm across your upper body, holding it with your left arm just below or
above the elbow.
Hold the stretch and then release.
Repeat the stretch with the left arm.

Side Leg Swings

Stand tall holding onto a pole or stationary object for support.
Engage your abs as you swing your one leg as far out in front of you and then back behind you as you
comfortably can.
Switch sides once you have completed repetitions on the first leg.

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Side plank
Primary muscle group: Abs & Obliques
Lie on your side on an exercise mat.
Fully extend your legs with one resting on top of the other.
Fully extend the top arm down the side of your body.
Bend the arm at floor level to 90 degrees. Your upper arm should be parallel to your body, while your
forearm is at 90 degrees. This is the start position.
Lift your body off the ground and balance on your forearm and the side of your foot, while keeping your
body in a straight line.
Contract your abdominal muscles and relax your shoulders.
Continue breathing throughout the whole exercise.
Hold this position for as long as you can.
Relax and change sides.
Repeat.

Sit-Ups
Primary muscle group: Abs & Obliques
Lie down on the floor placing your feet either under something that will not move or by having a partner
hold them. Your legs should be bent at the knees.
Place your hands behind your head and lock them together by clasping your fingers. This is the starting
position.
Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when
performing this part of the exercise.
Once you feel the contraction for a second, lower your upper body back down to the starting position
while inhaling.
Repeat.

Standing Calf Raise

Primary muscle group: Calves
Place an exercise step or something similar on the floor in front of you. It should be two or three inches
high.
With hands at your sides or on your waist, place your toes and the balls of your feet on the step. Make
sure the arches of your feet are not on the step and your heels are on the floor.
Raise your heels as high as possible by pushing through the balls of your feet and toes while extending
your ankles. Hold for a count of one.
Return to the starting position by bending your ankles until you feel a stretch in your calves and repeat.

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Superman
Primary muscle group: Middle & Lower Back / Lats
Secondary: Abs & Obliques
Lie face down on a mat, with your arms fully extended above your head and your legs fully extended
behind you.
Lift your chest, arms and legs off the floor by arching your back. Only the tops of your quads and your
lower abdomen should be in contact with the floor.
Hold for a count of 2 while squeezing your abdominals and obliques.
Return to the starting position for a count of one, then repeat.
Note: This exercise can be done using one arm and its opposite leg at a time. For example, right arm and left
leg raised while your left arm and right leg remain on the floor. This method of execution allows you to use
the free hand to push down on the floor to lift your chest higher from the ground.

Tricep Bench Dip

Primary muscle group: Chest, Shoulders, Triceps
Secondary: Calves, Glutes & Hamstrings
Set up 2 flat benches or other steady surfaces opposite each other. They should be roughly the distance
of your hips to the floor apart.
Stand with your back to one bench, facing the other, then crouch down placing your palms behind you
on the edge of the bench. Your arms should be fully extended at shoulder width, with your fingers facing
forward.
Place the heels of your feet on the other bench. Keep your legs fully extended. This is the start position.
Slowly lower yourself down by bending your elbows,until they are at 90 degrees or slightly less. Hold for
a count of one.
Return to the starting position by pushing yourself up using only your triceps to straighten your arms.
Hold then repeat.

Walking High Kicks

Begin by standing tall with your feet placed shoulder-width apart.
Maintain this posture as you raise your right knee as high as you can and step forward. Try not to round
your lower back.
Repeat with the left leg and continue to alternate legs as you walk.

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Wall Sit / Squat

Primary muscle group: Glutes & Hamstrings, Quadriceps
Secondary: Calves
Stand tall against a wall with your head and back touching the wall.
Position your feet so that they are shoulder-width apart and a few inches away from the wall.
Rest your arms at your sides.
Bend your knees and lower into a squat position until your thighs are parallel to the floor and hold the
position
Return to starting position by straightening your knees and standing tall again.

Windshield Wipers
Primary muscle group: Abs & Obliques
Lie on an exercise mat, keeping your back flat with no arching of the spine.
Extend your arms out beside you at shoulder level, with your palms pressed firmly to the floor. Your
upper body should form a T shape.
Raise your feet off the floor by bending your hips and knees to 90 degree angles. This is the start
position.
As you exhale, rotate both your thighs to one side until the outer thigh touches the ground or until you
feel a stretch in your abs and lower back.
Pause briefly, then rotate to the other side without pausing in the start position.
When you have rotated to both sides, that is one repetition.
Repeat for the desired number of repetitions.
Note: This exercise has 3 levels of difficulty:
Beginner: With the knees and hip bent as described above.
Intermediate: Feet up with knees at 90 degrees but the hips remaining in a neutral position.
Advanced: Legs straight and hips bent at 90 degrees so your body forms an L

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You can do this.