All posts by david

brazil butt lift workout schedule

brazil butt lift scheduleClick the above photo to download brazil butt lift workout calendar pdf

There are four schedules in the Brazilian Booty Makeover Calendar package:

  • Lift & Shape  Flat Solution
  • Slim & Shape The Pear Solution
  • Slim & Lift the too big solution
  • Combination The Classic Solution

brazil-ad


 

Lift & Shape  Flat Solution

For those of you with a flat butt, this program will pump up your booty and fill out your form. By using a combination of weight training and spot-specific workouts, as well as the resistance tools, you will lift shape, and create a more rounded rear view.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
week 1
Booty Basics
Bum Bum
Hight & Tight Rest Day. Bum Bum Hight & Tight
Tummy Tuck
Bum Bum Rest Day
week 2
Sculpt Hight & Tight Sculpt Bum Bum Sculpt Hight & Tight Rest Day
week 3
Sculpt Bum Bum
Tummy Tuck
Sculpt Hight & Tight Sculpt Cardio Axe
Bum Bum
Tummy Tuck
Rest Day
week 4
Sculpt Bum Bum
Hight & Tight
Sculpt Rest Day Bum Bum
Hight & Tight
Cardio Axe
Sculpt
Rest Day

Maintain your beautiful backside and continue seeing results by following the classic program calendar on page 30.

 


Slim & Shape  The Pear Solution

This workout program is designed to sculpt and reshape your buttocks, hips, and things and carve out a sleeker silhouette. You will target trouble areas, while chiseling your body using the exercises and equipment. With just the right amount of cardio, this program will blast unwanted fat to reveal the perfect butt.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
week 1
Booty Basics
Bum Bum
Cardio Axe
Tummy Tuck
Bum Bum Rest Day Cardio Axe
Hight & Tight
Bum Bum Rest Day
week 2
Sculpt Hight & Tight
Tummy Tuck
Hight & Tight
Tummy Tuck
Sculpt Cardio Axe
Hight & Tight
Sculpt Rest Day
week 3
Sculpt Cardio Axe
Bum Bum
Sculpt Cardio Axe
Bum Bum
Sculpt Hight & Tight
Tummy Tuck
Rest Day
week 4
Cardio Axe
Bum Bum
Tummy Tuck
Sculpt Hight & Tight
Tummy Tuck
Sculpt Cardio Axe
Hight & Tight
Bum Bum
Sculpt
Rest Day

Maintain your beautiful backside and continue seeing results by following the classic program calendar on page 30.

 


Slim & Lift  the too big solution

This workout program is designed to burn the maximum amount of fat while you lift and shape your booty. Our calorie-torching mix of cardio and muscle sculpting workouts blasts unwanted fat to reveal the butt of your dreams.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
week 1
Booty Basics
Bum Bum
Cardio Axe
Hight & Tight
Cardio Axe
Bum Bum
Rest Day. Cardio Axe
Hight & Tight
Bum Bum
Tummy Tuck
Rest Day.
week 2
Sculpt Cardio Axe
Hight & Tight
Sculpt Cardio Axe
Bum Bum
Sculpt Cardio Axe
Hight & Tight
Rest Day.
week 3
Sculpt Cardio Axe
Hight & Tight
Sculpt Cardio Axe
Hight & Tight
Bum Bum
Tummy Tuck
Sculpt Rest Day.
week 4
Cardio Axe
Sculpt
Bum Bum
Hight & Tight
Sculpt Cardio Axe
Bum Bum
Cardio Axe
Sculpt
Bum Bum
Tummy Tuck
Rest Day.

Maintain your beautiful backside and continue seeing results by following the classic program calendar on page 30.

 

 


Combination  The Classic Solution

Our “Classic” Calendar is appropriate for all booty types. It can be used as a stand-alone plan or the perfect program to follow once you have completed the 30-day plan for your specific booty type. Before you begin, be sure to view the booty basics DVD, which includes tips on proper form as well as an overview.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
week 1
Bum Bum
Tummy Tuck
Cardio Axe
Hight & Tight
Sculpt Cardio Axe
Hight & Tight
Bum Bum
Tummy Tuck
Cardio Axe
Hight & Tight
Rest Day.
week 2
Cardio Axe
Sculpt
Tummy Tuck
Hight & Tight
Bum Bum
Sculpt
Tummy Tuck
Hight & Tight
Cardio Axe
Sculpt
Tummy Tuck
Hight & Tight
Rest Day.
week 3
Sculpt Cardio Axe
Bum Bum
Sculpt Bum Bum
Hight & Tight
Sculpt Bum Bum
Tummy Tuck
Rest Day.
week 4
Bum Bum
Tummy Tuck
Cardio Axe
Hight & Tight
Sculpt Bum Bum
Tummy Tuck
Cardio Axe
Sculpt
Tummy Tuck
Hight & Tight
Rest Day.

To continue seeing results, mix and match this program by flipping the weeks around. Variety is the key to long-term success.

 

 


ARE YOU READY TO GET THE BEST BUTT OF YOUR LIFE?

I’M  LEANDRO  CARVALHO,the creator of Brazil Butt Lift ,and if you’re tired of hiding your butt underneath oversized T-shits or beach towels ,my red-hot workout is for you !As a native of Brazil ,a former ballet dancer,and a fitness trainer in New York City.I’ve helped sculpt some of word’s most beautiful bodies,including those belonging to several of the word’s most successful lingerie and runway models.
Back home in Brazil,women are not shy about their butts.Quite frankly,they are obsessed with having a tight,lifted,and perfectly round butt,which we call the “bum bum”(pronounced “boom boom”).Inspired to help women all over the world get the taut tush of the gorgeous girls on the beaches of Rio de Janeiro,I’m showing you the very same moves I have used for years to help models and clients get”red carpet-ready”results.

The “secret” behind my success is TriAngle Training.I use cardio,dance,and my signature sculpting moves to Lift,Firm,and Shape the butt.By working the “bum bum”from all different angles,you will target every possible muscle fiber to get the ultimate booty-beautifying benefits.

One of my mottos is :Don’t Settle For Less!With Brazil Lift,I’ll make you work.But it will be worth every second of sweat.Get ready for brand-new butt.
Obrigado (thank you).

 


brazil-ad


WHY BRAZIL BUTT LIFT WORKS ?

What makes Brazil Butt Lift different from all the other workouts that promise to deliver a great butt?The secret is Leandro’s cutting-edge TriAngle Training technique. TriAngle Training works the three major muscles of the buttocks:the gluteus maximus,medius,and minimus,working them from countless angles to lift,firm,and shape the perfect behind.

You see,”it’s all about the angles, as Leandro likes to say.When you work the butt muscles from multiple,you’re also working the “heads”of the muscles,the parts that attach to the pelvic bone(which provides support between the upper and lower part of your body)and the hamstrings.This is what gives you the lift and shape that every woman wants.And that’s something you don’t get from traditional butt exercises or machines,since they only focus on one muscle or angle.You’ll be tightening and toning every inch of you butt while you do your cardio exercise,so your butt gets smaller as it gets more shapely and toned.

To understand the muscle mechanics of your derriere ,read on”

The gluteus maximus 1 is the largest and strongest of the three buttocks muscles.As the main muscle,it contributes to the lifted,fuller,and rounder appearance of your butt.Exercises like the lpanema Walk and Curtsey Lunge help FIRM your butt and give it the roundness and fullness you want.

The gluteus medius 2 lies underneath the gluteus maximus on the outer surface of the hips.This muscle works to stabilize the pelvis during standing toning exercises and rotational movement.Engaging both of these muscles plays a key role in carving your butt and minimizing tis size.SHAPE and slim this stubborn area with On the Beach Leg Lift.Side Lunge Knee Up,and Suspended Clam.The gluteus minimus 3 also lies underneath the gluteus maximus and works in conjunction with the medius.Work this small muscle to achieve the LIFT you want with moves like the Squat Arabesque,Kneeling Leg Lift,and Attitude Kick Back.

The gluteal muscles work in conjunction with the hamstrings,located on the backs of your thighs,to stabilize the pelvis and keep you steady throughout the standing and balancing portions of your workout.Toned hamstrings will also work with the glutes to contour your buttocks,giving them a flawless,crease-free finish.

With TriAngle Training,you are working all 3 gluteals together along with the back of the thing and the saddlebag area,so you get a tight,shapely booty,slimmer thighs,and the backside you’ve only dreamed about.

body beast workout schedule

 

body beast lean scheduleClick the left photo to download body beast schedule pdf


 

There are two schedule in body beast, body beast lean schedule and body beast huge schedule.

if you want to get big but also need to lose some fat, you must do body beast lean schedule.

if you only care about getting big, please choose body beast huge schedule

Have a good results !


body-ad


 

body beast lean schedule

Block 1 – Build—–3 weeks: 6 days on, 1 day off
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
week 1
Build: Chest/Tris Build: Legs Build: Back/Bis Beast: Cardio
/Beast:Abs
Build: Shoulders Rest Build: Chest/Tris
or
TEMPO: Chest/Tris
week 2
Build: Legs Build: Back/Bis
or
TEMPO: Back/Bis
Beast: Cardio
/Beast:Abs
Build: Shoulders Rest Build: Chest/Tris
or
TEMPO: Chest/Tris
Build: Legs
week 3
Build: Back/Bis
or
TEMPO: Back/Bis
Beast: Cardio
/Beast:Abs
Build: Shoulders Rest Build: Chest/Tris
or
TEMPO: Chest/Tris
Build: Legs Build: Back/Bis
or
TEMPO: Back/Bis
Block 2 Bulk—–5 weeks: 6 days on, 1 day off
week 1 – 5
Day 1
Bulk: Chest
Day 2
Bulk: Legs
Day 3
Bulk: Arms
Day 4
Beast: Cardio
Beast: Abs
Day 5
Bulk: Back
Day 6
Buik: Shoulders
Day 7
Rest
Block 3 Beast—–4 weeks: 6 days on, 1 day off
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Weeks 1 and 3
Build: Chest/Tris
or
TEMPO: Chest/Tris
Bulk: legs Build: Back/Bis
or
TEMPO: Back/Bis
Beast: Cardio
Beast:Abs
Build: Shoulders Rest Beast:Cardio
Beast:Abs
or
Beast:Total Body
Beast:Abs
Weeks 2 and 4
Bulk: Chest Build: Legs Bulk: Shoulders Bulk: Back Bulk: Arms Beast: Cardio  Beast: Abs Rest

 

 

 


body beast huge schedule

body beast huge schedule

Block 1 Build—–3 weeks: 6 days on, 1 day off
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
week 1
Build: Chest/Tris Build: Legs Build: Back/Bis Build: Shoulders Beast: Cardio
/Beast:Abs
or
Beast:Total Body
/Beast:Abs
Rest Build: Chest/Tris
or
TEMPO: Chest/Tris
week 2
 Build: Legs  Build: Back/Bis
or
TEMPO: Back/Bis
Bulk: Shoulders
Beast:Abs
 Rest  Build: Chest/Tris
or
TEMPO: Chest/Tris
Build: Legs  Build: Back/Bis
or
TEMPO: Back/Bis
week 3
 Bulk: Shoulders
Beast:Abs
 Rest  Build: Chest/Tris
or
TEMPO: Chest/Tris
 Build: Legs  Build: Back/Bis
or
TEMPO: Back/Bis
 Bulk: Shoulders
Beast:Abs
Beast:Cardio
Beast:Abs
or
Beast:Total Body
Beast:Abs
Block 2 Bulk—–6 weeks: 6 days on, 1 day off
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
week 1
 Bulk: Chest  Bulk: Legs  Bulk: Back  Bulk: Arms
Beast: Abs
 Bulk: Shoulders  Rest  Bulk: Chest
week 2
 Bulk: Legs  Bulk: Back  Bulk: Arms
Beast: Abs
 Bulk: Shoulders  Rest  Bulk: Chest  Bulk: Legs
week 3
 Bulk: Back  Bulk: Arms
Beast: Abs
 Bulk: Shoulders  Rest  Bulk: Chest  Bulk: Legs  Bulk: Back
week 4
 Bulk: Arms
Beast: Abs
 Bulk: Shoulders  Rest  Bulk: Chest  Bulk: Legs  Bulk: Back  Bulk: Arms
Beast: Abs
week 5
 Bulk: Shoulders  Rest  Bulk: Chest  Bulk: Legs  Bulk: Back  Bulk: Arms
Beast: Abs
 Bulk: Shoulders
week 6 
 Rest  Bulk: Chest  Bulk: Legs  Bulk: Back  Bulk: Arms
Beast: Abs
Bulk: Shoulders  Rest
Block 3 Beast—–3 weeks: 6 days on, 1 day off
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
week 1
Build: Chest/Tris
or
TEMPO: Chest/Tris
Bulk: Legs Build: Back/Bis
or
TEMPO: Back/Bis
Beast:Cardio
Beast:Abs
Rest Bulk: Arms Build: Shoulders
week 2
Bulk: Chest Bulk: Legs Beast:Cardio
Beast:Abs
or
Beast:Total Body
Beast:Abs
Rest Bulk: Back Bulk: Arms
Beast: Abs
Beast:Cardio
week 3
Build: Chest/Tris
or
TEMPO: Chest/Tris
Bulk: Legs Beast:Cardio
Beast:Abs
Rest Build: Back/Bis
or
TEMPO: Back/Bis
Bulk: Shoulders Beast:Cardio
Beast:Abs
or
Beast:Total Body
Beast:Abs

 

 


Letter from sagi

Welcome to body Beast!My name is sagi kalev,and for the next 90 days,I am your trainer.In front of you is a program that will help you transform your physique beyond anything you thought possible.Body Beast is about one thing:getting  big,both inside and out.It worked for me.and it will work for you too.

Growing up,I was the skinny kid that got picked on and struggled to fit in.Then one day I walked in the gym and it changed my life.The walls were covered in posters of Arnold,Franco Colombo,Steve Reeves,and Charles Atlas.I had no idea how,but i was determined that one day I’d look like they did,and i was going to do whatever it took to do it.Starting that day,I read everything I could get my hands on and asked as many questions as i could.I began to train,and train hard.Eventually,I went to a university and studied physical education and nutrition.And through the entire process,I fell more and more in love with bodybuilding.

Bodybuilding taught me how to believe in myself.It taught me discipline,character,work ethic,and persistence.And the best part is it can do the same for you.I know,because I’ve helped people just like you fulfill their dreams.I’ve climbed the seemingly insurmountable mountain called bodybuilding.and now I want to take you on the same journey.But for you to climb this mountain,you really need to want it.Bad.If you have true desire to change,you can make this happen.just like i did.

When your body functions the way it’s meant to,everything in life gets easier.With the proper nutrition,intense exercise,and essential supplementation,you body has no option but to grow.If you’ve looking to get bigger,both inside and out,this is the program for you.I’m here for you.T teach,motivate,support,and hopefully inspire.

Are you ready to awaken that Beast inside you?Let’s get to it!

-sagi


What is Body Beast?

The 12 workouts(and three optional workouts)and in-depth nutrition plan that make up Body Beast represent Sagi’s years of research in the field of bodybuilding.By combining the science of hypertrophy(muscle growth)with years of personal trial and error,sagi has created a program that will help you get results beyond what you’ve ever imagined possible.If you’re looking to get big,you’ve come to the right place.By taking the best of old-school bodybuilding and merging it with a breakthrough in sports science called Dynamic Set Training,Body Beast will help you get pumped out of your mind and have you begging for mercy.You’ll use single Sets,Super Set,Giant Sets,Progressive Sets,Drop Sets,Tempo Sets,and more to exhaust the muscle and recruit more muscle fiber,even if you’ve done similar exercises before.And best of all,you can do it all without needing to own an Olympic weight set,and without even leaving your living room.If you follow the Book of Beast and push yourself hard,your body will have no choice but to get huge!



body-ad


WHAT WILL IT TAKE?
Dedication.If you want to be a Beast,1 hour a day of grueling exercise is only the beginning.Yes,you’re going to have to be dedicated to giving everything you have during that 1 hour,but there are 23 more hours in your day,and they’ll make or bread your results.If you want to be a Beast,you have to live like one all day long,including workouts,nutrition,supplementation,and rest.
The 12 workouts have been designed to push you to your limits.This means that you’ll often work to failure.This doesn’t mean your workout will be a complete bust,but that you won’t be able to do one more repetition in a set,because you’ve worked so hard and lifted so heavy.This is how to stimulate change.If something feels easy,you may need to lift more weight or be more specific about your form.Don’t allow momentum or improper mechanics to help you move the weight along.It could eventually lead to injury.which doesn’t help anyone get bigger.
“If you want the kind of results you’ve capable of,you have to push yourself…hard.You have to be willing to do whatever it takes.”
-sagi
Being dedicated to nutrition is just as important as the workouts.If you aren’t fueling your body to build muscle,you won’t get the results you’re looking for.This means you’ll have to eat a lot.Quite possibly more than you ever have in your life.And what you eat needs to be clean,unprocessed,healthy food,in the appropriate macronutrient ratios.
Macronutrients are the protein,carbohydrates,and fat that make up all food.When you’re doing Body Beast,you’ll need enough protein to rebuild muscle and help stabilize blood sugar.You’ll need enough carbohydrates to supply energy for your workouts and help support recovery.And you’ll need enough fat to keep your body functioning properly.Following the nutritional plan precisely will help you do all this,but getting enough macronutrients throughout the day can be challenging even for  the full-time bodybuilder.This is where supplementation comes in.
Dedication to taking the right supplements can be challenging for everyone.There are so many options out there.But one of the easiest ways to get the calories and nutrients you need is to supplement your diet,and Beachbody has formulated a line of supplements that can help you grow muscle fast.More importantly,these supplements won’t add harmful chemicals and toxins to your system;they’re your insurance plan that you’re getting everything you need to get big and stay healthy.

body beast nutrition guide

body beast meal plan

Click above photo to download the body beast meal diet plan pdf ebook.


Some thoughts from sagi on the body beast eating plan

body beast nutrition guide“To eat is a necessity, but to eat intelligently is an art.”

The first part of this sentence is obvious; we need food to live. But there’s a big difference between just staying alive and actually bettering our bodies. Yes, you need to eat to survive – but to thrive, to allow your body to live up to its full potential, you need proper nutrition.

What you eat directly affects your body. Your body takes it in, then breaks it down and reassembles it into your brain and other organs, your hormones, your bones, your muscles – every cell in your body. So proper nutrition has a huge influence on improving our health and vitality, preventing disease, achieving desired weight, and of course building muscle. In order to become a mass of muscle, you are going to need to eat. A lot ! In fact, you might even say that making sure you get all those calories is the very crux of the entire beast program.

And that’s what i want to teach you to do in the body beast eating plan.

The plan consists of 5 to 6 meals a day – or even more, when you reach the higher calorie levels. (It is also important to keep your muscles hydrated with fluids, which should mainly be consumed between meals.) Each meal includes a mix of the three primary macronutrients: protein, carbohydrates, and fats. Some nutrition “experts” might stress the importance of one macronutrient over another, but the simple truth is that you need all three of them, given that they work together in building muscle and stripping fat.

Protein is the most important nutrient for gaining mass, because only protein can be converted to muscle. Your body breaks dietary protein down into building blocks called amino acids, which are then reassembled into your body’s own proteins, including tissue like muscle.

Carbohydrates are the primary fuel source for weight training. They provide your body with a source of quick energy. If you are too low in carbs, your body will pull them from other energy sources, including breaking down its own muscle.

Fat is another great source of energy for bodybuilding. It also helps fight inflammation from joint pain and muscle soreness. Fighting inflammation helps lead to quicker recovery. Also, essential fatty acids, namely omega-3s, help support growth and hormone production.

 


body-ad


 

How to eat like a beast

body beast diet

Even though we throw some fairly complex concepts around in this plan, at its core, eating like a Beast is easy. It take three simple steps:

1. Figure out how many calories you need using the Body Beast Calorie Calculator (page 46).
2. Find the Body Beast Portion Chart that corresponds with your calorie level (page 52-55).
3. Satisfy those portions, using foods from these three great resources you will find in this book:

The Food Portion Lists (pages 58-66)
You are not tied to a specific meal plan, so here you can mix and match foods from the same group – just remember to stay within the allotted portions !

The Body Beast Recipes (pages 80 -108)
These recipes were designed with bodybuilding in mind. They are made with ingredients you can find in the Food Portion Lists, and many of them can be made in large amounts and frozen in individual portions and eaten throughout the weeks.

The Beast-0-Matic Mass Gainer Shakes (pages 78-79)
The beast-0-Matic gives you flexibility to make nutritions, high-calorie shakes using the Food Portion Lists and your own creativity.

It is that easy ! Of course, we will cover some of the nuances, like nutrient timing and supplementation, over the course of this book. Some of you may have years of experience doing these sorts of things. Others will be taking a serious look at their nutrition for the first time. Either way, do not let the details cause you too much stress, and do not worry about messing up. Sagi has actually designed an entire phase (Build) within which you can experiment, study, fine-tune, and figure it all out.

You can download the body beast meal plan pdf to check more.

insanity asylum schedule

insanity asylum calendarClick the left photo to download insanity asylum calendar pdf

 

 

 

 


Detailed Content of insanity asylum calendar pdf

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Rest Speed & Agility Strength Back to Core Vertical Plyo Rest Day Speed & Agility
Strength Back to Core Vertical Plyo Relief Gameday Back to Core Strength
Relief Speed & Agility Vertical Plyo Strength Relief Gameday Overtime Vertical Plyo
Back to Core Rest Day Speed & Agility Strength Gameday Overtime Vertical Plyo Back to Core
Relief Speed & Agility Athletic Performance Assessment

ia-ad


insanity asylum Volume 1

In Volume 1, Shaun t focuses on his passion: Sports. As Shaun says, it is all about the game – you have got to be in it to win it. Inspired by sports – Specific training and exercises used by professional athletes, this 30-day series focuses on building speed, coordination, balance, agility, and power. The result ? You will run faster, jump higher, hit harder, and WIN.

You will be challenged with sports training techniques that will take your body and your fitness level to new heights. It is cross training to the max, with plyometrics, speed and agility, strength, power, core, and balance exercises. Each workout uses a series of progressions to take you to the next level. That may mean more reps, more speed, or better form, but each time you will need more skill to master them.

Shaun utilizes tow sports training tools, and Agility Ladder and a Speed Rope. These training tools require a new level of concentration and focus in order to build skills and improve speed and coordination. It is essential that you slow down and use good form to master the moves.

We will leave it to you to say if these workouts are the hardest ones you have ever tried. We know we said that about INSANITY, but now Shaun pushes you to dig even DEEPER. But THE ASYLUM is more than a physical challenge. Most workouts are over when you get tired, but in INSANITY: THE ASYLUM, that is only the beginning. And when you are tried, you will need mental focus to get through the physical pain.


The Asylum Volume 2: Elite Training Series

Shaun T says, “The work does not start until you get tired,” and when you push play on Volume 2 you will know what that means.

Volume 1 taught you the fundamentals of sports performance, and now you will build on that foundation with training techniques used by professional athletes to separate them from the competition. Shaun challenges you with complex agility moves, progressive new strength moves, dynamic power exercises, and so much more.

And at the end of any game, everyone, even the pros, gets tired. But it is what happens when you are tired that separates the amateurs from the professionals. You need the highest level of mental and physical toughness to succeed. Each workout gets progressively more difficult, pushing you to maintain form and focus when you want to quit the most.

At the end of 30 days, you will have the endurance, stamina, and focus you need to win the game. That is what volume 2 is all about.

Are you ready ? Let is go !  Insanity Asylum

10 minute trainer calendar

10 minute trainer calendar


10 minute trainer calendarClick the left photo to download 10 minute trainer schedule pdf

 

 

 


Detailed Content of 10 minute trainer schedule pdf

Note: Do “Warm up” First Before you do workout.
“Warm Up-A” Suitable for “total body” , “Lower Body” and “abs” Workout.
“Warm Up-B” Suitable for “Cardio” and “yoga flex” workout.
Just need to once warm up only !

For Example:
Day 1
Cardio + Lower Body + Abs
You Just Need To Do “Warm Up-B” + “Cardio” + “Lower Body” + “Abs”
You Do Not Need to Do “Warm Up-B” + “Cardio” + “Lower Body”
“Warm Up-A” + “Abs”

For Example Again:
Day 2
You Just Need to Do “Warm Up-A” + “Total Body” + “Cardio” + “Lower Body”

You Only Need to do one workout a day, if you have more time, you can do three workout together like below and get faster results:

week 1
Day 1

Cardio
Lower Body
Abs

Day 2
Total Body
Cardio
Lower Body
Day 3
Yoga Flex
Day 4
Cardio
Abs
Yoga Flex
Day 5
Total Body
Lower Body Cardio
Day 6
Yoga Flex
Cardio
Abs
Day 7
Cardio
Yoga Flex
Total Body
week 2
Day 1
Cardio
Abs
Yoga Flex
Day 2
Total Body
Lower Body
Yoga Flex
Day 3
Cardio
Day 4
Total Body
Abs
Cardio
Day 5
Abs
Yoga Flex
Cardio
Day 6
Cardio
Lower Body
Yoga Flex
Day 7
Lower Body
Abs
Total Body
week 3
Day 1
Cardio
Lower Body
Abs
Day 2
Abs
Cardio
Lower Body
Day 3
Yoga Flex
Day 4
Lower Body
Total Body
Cardio
Day 5
Cardio
Lower Body
Abs
Day 6
Yoga Flex
Total Body
Cardio
Day 7
Cardio
Abs
Lower Body
week 4
Day 1
Cardio
Lower Body
Abs
Day 2
Total Body
Cardio
Lower Body
Day 3
Yoga Flex
Day 4
Cardio
Abs
Yoga Flex
Day 5
Total Body
Lower Body
Cardio
Day 6
Yoga Flex
Cardio
Abs
Day 7
Cardio
Yoga Flex
Total Body

Customize Your Workouts Based on your Schedule !
Try out these suggested daily workout combinations. Track your workouts by marking the boxes.

Almost No Time ?
Do the First 10-minute workout.

A Little Time ?
Add the next 10-minute workout for faster results.


More time ?
For best results, do all three workouts !


 

10-ad


Other article about weight loss
Tips And Tricks To Help You Drop The Pounds And Keep It Off

If you’re like the many people that struggle with their weight, you aren’t alone. Use the information provided in this article and others like it to lose as much weight off.

A great tip to lose weight is to perform cardio when you wake up in the morning before you consume foods. Research has shown this fashion will burn 300% more fat and calories than if you did cardio at another time.

Don’t use shakes and bars to lose weight. These things are full of calories and do not satisfy any cravings. They leave you hungry and cranky soon after eating.Also, many of these items are high in sugar, only adding to the unhealthy qualities.

If you are dieting, be cautious of who you choose to eat with. Research suggests that both sexes eat more when women are present and less when men are. The reasons for this are still a mystery; however, but the knowledge might help you mentally prepare yourself to avoid overeating the next time you hang out with women.

Keep plenty of healthy snacks in your house if you’re attempting to lose weight. Buy yourself a jumbo-sized Tupperware container. Prepare your veggies, fill the bottom of the container with ice and a small amount of water and store the vegetables in the refrigerator. You will always have a healthy snack on hand which is easy to grab and go!

Avoid any form of stress in your life that cause you stress. Stress makes it much harder to resist the temptation to eat foods that are bad for you.

A small plate can keep you to eat a little less. There have been studies done that show that we eat whatever size portion is set in front of them.

Find a friend that has the same weight loss buddy.Having someone who is working along side you will help you stay in line. You can keep each other motivated and will also have a person to talk with about your fitness routine.

Reduce the number of calories that you eat every day. Fat has twice as many calories as protein or protein.Remove all high-fat foods from your diet, use oil sparingly, and reduce dairy consumption.

These drinks are loaded with carbohydrates and sugars and will sabotage your weight loss goals. Try choosing bottled water when you are thirsty; it is the best thing for your thirst to stay healthy and slim.

You have to fight hard to lose weight. What you’ve learned here is a great starting point. It’ll help you hit your goals. Keep your motivation high.