TOP BODY CHALLENGE. - Training Program - get your top body in less than 12 weeks. top body challenge / 1

Size: px

Start display at page:

Download "TOP BODY CHALLENGE. - Training Program - get your top body in less than 12 weeks. top body challenge / 1"

Ashlyn Perkins
5 years ago
Views:

1 TOP BODY CHALLENGE - Training Program - get your top body in less than 12 weeks top body challenge / 1

Sonia tlev PARIS, FRANCE FITNESS AMBASSADRESS FITNESS AND WELL-BEING BLOGGER CREATOR OF «TOP BODY CHALLENGE GUIDE» A tenacious and curious woman, I had no idea what kind of adventure was awaiting me

2 Sonia tlev PARIS, FRANCE FITNESS AMBASSADRESS FITNESS AND WELL-BEING BLOGGER CREATOR OF «TOP BODY CHALLENGE GUIDE» A tenacious and curious woman, I had no idea what kind of adventure was awaiting me when I started in the fitness industry in My life has completely changed since then. I found my passion... Fitness has been my life ever since and I dedicate myself to it 100%. I give advice to 1.5 million people and train them each day through simple exercise videos, which I post on Instagram and Facebook. Thanks to thousands of testimonials and to my own experience, I realized that the only way to achieve fitness objectives is through being organized and methodical. I also understand that people who rely on my advice for their training need a complete step-by-step guide to help them achieve their fitness objectives. They can do it at home, at their own pace and on their own schedule. If you want a healthy, lean, toned body, without adding bulk, this guide is for you. To provide you with a complete solution, I also chose to add a nutrition program to help you get concrete and lasting results. This guide is a result of a lot of hard work on my part and it can help anyone, anywhere in the world, to become their best selves and a source of inspiration to others. top body challenge / 3

3 How to lose weight and get muscles? To create a more toned, lean, and slim figure it is necessary to lose fat and to build up muscle in your body. When you lose fat, you lose inches all over your body and your figure becomes tighter. But it is necessary to build muscles too. Otherwise, your body will remain weak and your shape won t change. Your butt won t become toned, your thighs will stay soft, and your arms and belly will remain flabby. By filling up these zones with lean and strong muscles, your body will becomes well shaped. The good news is that the building of muscles promotes increased energy expenditures on a daily basis and, therefore, it increases the loss of fat in the long run. Of course, your workouts should be accompanied by a balanced diet, as it is explained in the TOP BODY NUTRITION GUIDE. How to do this? In addition to your three resistance training sessions, I invite you to increase your energy expenditure by doing 2 weekly cardio sessions that last 45 to 90 minutes each. Running, dancing, cycling, tennis, soccer. whatever you wish! As long as the activity makes you hot, sweaty and increases your heart rate! You must practice for almost an hour. Don t do your cardio and resistance training sessions on the same day. If you do your cardio by itself, you will lose fat more quickly. This can be hard at first. But in 2-3 weeks, you will see, it becomes an addiction. Welcome to your new life! I m thin, but I want to enhance my body potential and get muscles. 2 sessions of cardio from 45 till 90 minutes each week Récap Being thin doesn t mean that you have your perfect body! Many girls who are not overweight according to the scale have cellulite and soft zones. If that describes you, building muscles will help you become more self-confident. Sometimes a very thin body is a body that doesn t have sufficient muscle mass. Such a body can easily get hurt in case of an accident or sudden physical action, such as running after a bus or falling down the stairs. Resistance training in this guide will also allow you to reshape and strengthen your body and eliminate cellulite. How to put this into practice? Récap dumbbells 2 x 2 kg in week x 4 kg in the last 6 weeks Do 3 sessions of resistance training a week, plus 15 minutes of moderate physical cardio activity twice a week in order to expend more energy, erase cellulite and have a healthy body. You can walk, for example. But also why not try some other activity: roller-skating, cycling, dancing, skipping rope Gradually, in about 3 weeks, you will need to add weights to your training because using only your body weight won t be sufficient to continue shaping your muscles. You will do your lunges and squats with dumbbells in each hand. In weeks 1-2, weights are optional. In weeks 3-6, add a 2 kilo (4 lbs) dumbbell for each hand. In the last six weeks of the program, you can increase the weight to a 4 kilo (8 lbs) dumbbell for each hand. When you begin your week 4, also add ankle weights for the glute exercises. By gradually increasing the weight, you will slightly develop your muscles, as they will become stronger and more dynamic. Don t worry; you won t turn into a bodybuilder! These dumbbells are not too heavy and they will simply help you become more toned. You will achieve your ideal body shape with this guide! top body challenge / 5

4 BEFORE TRAINING Don t eat. You should wait 2 hours after the last meal before training. drink. Drink a glass of water and take a small bottle of water with you. You must drink 30 minutes before training to help avoid muscle aches. Warm up! 5 minutes of fast walking before cardio or 5 minutes of moving your head in circles, then your shoulders, hips, arms, flat back/ round back, and squats. Do it slowly and make sure to breathe well. The warm up allows the muscles and joints to get ready before working. It will also help you avoid the aches and it is a necessity. DURING THE TRAININGS Use a timer. Each circuit of 3 movements must be done in 10 minutes. Following this timing is crucial because it ensures that you are working at a good pace and performing the movements safely and efficiently. At first, you might run out of time before you complete the circuit or, on the contrary, you will go too fast and finish before the 10 minutes are up. Take your time to do these circuits properly. Do the 3 exercises without any pause except to check your form. Between each set, you will have a 2 minutes break. During the break, stand up or sit down, but don t move too much. Let your body recover, breathe and then start again when the 2 minutes are up. DRINK. Have a drink of water if you want. Open the window if you train inside and put on light clothes. If you dress too warmly, you might overheat and faint. AFTER THE SESSIONS Do some stretching without forcing. Two to 3 minutes is enough for your muscles to cool off. If you stretch too much right after contracting your muscles during a strength training sessions, you will develop aches. Your best bet is to stretch for a full hour 2 to 3 times a month to gain flexibility. you can eat. You can eat between 30 minutes and 2 hours after your workout. This will help your body recover. Take a hot shower. Hot water helps you recover. top body challenge / 7

5 week 1 monday ABS & LEGS Every accomplishment start with the decision... to try! BRIDGE AB BIKES PLANk 20 reps slow 20 reps fast 20 REPS circuit 1 - total : 10mn 3 reps / 20 SEC (20sec rest btw each) sit ups AB BIKES SUMO SQUAT 20 REPS 20 REPS 20 REPS circuit 2 - total : 10mn SINGLE LEG HIP RAISE SQUAT PLANCHE 20 REPS by leg 40 REPS circuit 3 - total : 10mn 6 reps / 20 SEC (20sec rest btw each) top body challenge / 14

6 LEGS& BUTT squat Stand up, keep your back straight and legs and step vertically between your shoulders. Bend your two knees puling your butt backwards. Lower the butt backwards pushing your knees outwards. Stop when your thighs are perpendicular to the calves. sumo squat Stand with your feet 6-12 inches wider than your shoulders and point your toes outward at around a 45 angle.keeping your weight in your heels, slowly lower your bodyweight down. Make sure that your knees do not go over your toes.lower your hips until your thighs are at least parallel to the ground (or as close as you can get), then slowly return to a standing position. jump squat Stand with your feet shoulder-width apart. Start by doing a regular squat then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control. X HOPS Start in a squat position. Whilst in the air,split your legs and land into a lunge position with your Right leg forward and Left leg back. Immediatly propel your body back in to the air and adjust your legs to allow you to land in a squat position. Once in te squat position,immediatly propel yourself upwards again,landing in lunge position with your lef leg forward and right leg back. JUMP LUNGES Start in lunge position with your right leg forward and left leg back. In one explosive movement, propel your body upwards. Whilst in the air, adjust your legs in order to land in lunge position with you left leg forward and right leg back. Repeat. top body challenge / 39

Exercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other: GLUTES!!!

Exercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other: GLUTES!!! Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: LOWER BODY (GLUTE) ROUTINE #2 Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps