Love Yourself Lean. Self-love approach to loving your body and your life

Size: px

Start display at page:

Download "Love Yourself Lean. Self-love approach to loving your body and your life"

Jasmin Tucker
5 years ago
Views:

1 Love Yourself Lean Self-love approach to loving your body and your life

2 Love Yourself Lean 5-Day Slim Down Workout Plan How To Use The Workout STEP 1 Schedule your workouts in advance. Before your busy week starts, get out your weekly planner and block out time just for YOU to get your workouts in. This is the best investment of time you can make. STEP 3 Before you dive into these workouts please take the time to WATCH the Technique Demos for each exercise, so you can feel confident that you are preforming the exercises correctly and safely. STEP 2 Use the Sample Weekly Training Schedule provided as your guide to planning your workouts for the week. However, remember this is just a sample of what your week might look like. Be sure to follow a workout schedule that works best for your busy schedule. For example, if you can t perform an AM and PM workout each day, you can combine the AM & PM sessions. OR if you have to miss one AM cardio only session add 15min to two additional mornings. The BEST times/days to workout is when its BEST for YOU! The plan has to support your lifestyle so you can commit to consistently! STEP 4 Print out the workouts and be sure to log your weight selections and how well you preformed each workout. For example, were you able to complete each cardio blast for the full? Or did you have to stop after 15sec? Did you do all push-ups from your toes? What dumbbell weight did you use for the Goblet Squats? Make sure to record as much as you can so you can track your process as you continue to enjoy these workouts long after the 5-Day Slim Down. 2

3 STEP 5 Pace yourself! If you are new to this style of exercise or haven t completed a workout in a while, start by completing 1-2 rounds of each circuit and build up to completing all three rounds of each circuit. Set your cardio bursts to 15sec and work your way up to. EQUIPMENT YOU WILL NEED THIS MONTH: Exercise Mat Stability Ball 2 Sets of Dumbbells lighter set 5 lbs heavier set 15lbs 3

4 Slim Down Workout Guidelines: Each workout day is broken down into four Giant Circuits; One Core Only Circuit and Three Full Body Circuits. Each Full Body Circuit is followed by a Cardio Blast. The exercises in each circuit are preformed consecutively, for the prescribed number of repetitions. After you have completed one round of all three exercises in that circuit, you are to perform the Cardio Blast. Take a 60-90sec recovery, then repeat the circuit 2-3 times before moving onto the next Giant Circuit. The number of times you complete each circuit will depend on your fitness and energy levels, in addition to how much time you have. It s better to complete a 20min workout than to skip it all together, just because you don t have the full 40min. Your workout should flow like this WARM-UP Core Circuit preform all exercises back-to-back for or -15 reps; repeat 2-3x without rest. Giant Circuit A A1 A2 A3 A Cardio Blast Rest Repeat 2 3x Giant Circuit B B1 B2 B3 B Cardio Blast Rest Repeat 2 3x Giant Circuit C C1 C2 C3 C Cardio Blast Rest Repeat 2 3x Stretch & Cool Down FINISHED! 4

5 Love Yourself Lean 5-Day Slim Down Workout Plan SAMPLE WEEKLY TRAINING SCHEDULE Monday Day One Tuesday Day Two Wednesday Day Three Thursday Day Four Friday Day Five AM 30min High Intensity Cardio Session PM Sculpt & Sweat Workout AM - 30min High Intensity Interval Cardio Session PM 30min of any exercise you enjoy (i.e. walk outside, yoga, indoor running track, swimming, spin class) AM - 30min High Intensity Interval Cardio Session PM Melt Down Madness Workout AM - 30min High Intensity Interval Cardio Session PM - PM 30min of any exercise you enjoy (i.e. walk outside, yoga, indoor running track, swimming, spin class) AM - 30min High Intensity Interval Cardio Session PM Slim & Sexy Workout Video For High Intensity Interval Cardio Session *** The information presented in this document is not to be considered as medical advice or as a substitute for medical counseling. Always consult with your physician or health care professional before starting an exercise or nutrition program. If you choose not to obtain the consent of your physician or health care professional and/or decide to work with your physician while following this program, you are agreeing to accept full responsibility for your actions and waive, relinquish and release any claim against Love Yourself Lean Intl. or its affiliates for any physical injury or illness incurred as a result of, the use or misuse of this program. 5

6 Day One SCULPT & SWEAT WORKOUT WARM-UP: Woodchops Iron Cross Squats Jumping Jacks Lunge w/touch Down Skipping CORE CIRCUIT: 1. DB Toe Touch Crunch or 15reps 2. Cross Body Crunch w/ Punch or 15reps 3. Plank Twists or 15reps 6

7 GIANT CIRCUIT A: A (1) DB Goblet Squats A (2) DB Forward Reverse Lunge 6 6 per leg A (3) Glute Bridge A. Cardio Burst: Jumping Lunges 7

8 GIANT CIRCUIT B: B (1) Walking Push-ups B (2) Body Weight Tricep Dips B (3) DB Bicep Curl & Press A. Cardio Burst: DB Swings

9 GIANT CIRCUIT C: C (1) DB Renegade Rows 6 per arm C (2) Bent Over Reverse DB Flyes C (3) Superwoman s 30-60sec hold x 3 C. Cardio Burst: 1-Leg Speed Bag Punches FINISH 5min cool down and stretch 9

10 Day Two MELT DOWN MADNESS WORKOUT WARM-UP: Woodchops Iron Cross Squats Jumping Jacks Lunge w/touch Down Skipping CORE CIRCUIT: 1. V Sit Hold or 15reps 2. Stability Roll Outs or 15reps 3. Side Plank Hold or 15reps

11 GIANT CIRCUIT A: A (1) Y Squat A (2) Curtsy Lunge w/ Squat 6 per leg A (3) DB Stiff-Leg Deadlifts A. Cardio Burst: Explosive Jumps 11

12 GIANT CIRCUIT B: B (1) Plank Push-ups 6 per side B (2) DB Chest Flyes B (3) DB Hammer Curls B. Cardio Burst: Shootin Hoops

13 GIANT CIRCUIT C: C (1) DB Heart Press C (2) DB Side Laterals C (3) DB Tricep Kickbacks C. Cardio Burst: Pick Butt Kicks FINISH 5min cool down and stretch 13

14 Day Three SLIM & SEXY WORKOUT WARM-UP: 5min Speed Rope CORE CIRCUIT: 6min Ab Circuit or 15reps 14

15 GIANT CIRCUIT A: A (1) Reverse Lunge w/ DB Shoulder Press 6 per leg A (2) DB Bulgarian Squat 6 per leg A (3) Stability Ball Lying Hamstring Curls A. Cardio Burst: Speed Skater 15

16 GIANT CIRCUIT B: B (1) DB T-Push-ups 6 5 per side B (2) DB Bent Over Rows B (3) Superwoman Lat Pull / Flutters / Hold 60 seconds x 3 B. Cardio Burst: Cracker Jacks 16

17 GIANT CIRCUIT C: C (1) Pike Shoulder Press C (2) DB Bent Over Rows C (3) Hands Up per side C. Cardio Burst: Mountain Climbers FINISH 5min cool down and stretch 17

18 Day One SCULPT & SWEAT WORKOUT WARM-UP Woodchops Iron Cross Squats Jumping Jacks Lunge w/ Touch Down Skipping CORE CIRCUIT: 1. DB Toe Touch Crunch or -15reps 2. Cross Body Crunch w/ Punch or -15reps 3. Plank Twists or -15reps GIANT CIRCUIT A: A (1) DB Goblet Squats A (2) DB Forward Reverse Lunge 6 6 per leg A (3) Glute Bridge A. Cardio Burst: Jumping Lunges GIANT CIRCUIT B: B (1) Walking Push-ups B (2) Body Weight Tricep Dips B (3) DB Bicep Curl & Press B Cardio Burst: DB Swings GIANT CIRCUIT C: C (1) DB Renegade Rows 6 per arm C (2) Bent Over Reverse DB Flyes C (3) Superwoman s 30-60sec hold x 3 C Cardio Burst: 1-Leg Speed Bag Punches FINISH 5min cool down and stretch 1

19 Day Two MELT DOWN MADNESS WORKOUT WARM-UP Woodchops Iron Cross Squats Jumping Jacks Lunge w/ Touch Down Skipping CORE CIRCUIT: 1. V Sit Hold or -15reps 2. Stability Roll Outs or -15reps 3. Side Plank Hold or -15reps GIANT CIRCUIT A: A (1) Y Squat A (2) Curtsy Lunge w/ Squat 6 per leg A (3) DB Stiff-Leg Deadlifts A. Cardio Burst: Explosive Jumps GIANT CIRCUIT B: B (1) Plank Push-ups 6 per side B (2) DB Chest Flyes B (3) DB Hammer Curls B Cardio Burst: Shootin Hoops GIANT CIRCUIT C: C (1) DB Heart Press C (2) DB Side Laterals C (3) DB Tricep Kickbacks C Cardio Burst: Pick Butt Kicks FINISH 5min cool down and stretch 19

20 Day Three SLIM & SEXY WORKOUT WARM-UP 5min Speed Rope CORE CIRCUIT: 6min Ab Circuit or -15reps GIANT CIRCUIT A: A (1) Reverse Lunge w/ DB Shoulder Press 6 per leg A (2) DB Bulgarian Squat 6 per leg A (3) Stability Ball Lying Hamstring Curls A. Cardio Burst: Speed Skater GIANT CIRCUIT B: B (1) DB T-Push-ups 6 5 per side B (2) DB Bent Over Rows B (3) Superwoman Lat Pull / Flutters / Hold 60sec x 3 B Cardio Burst: Cracker Jacks GIANT CIRCUIT C: C (1) Pike Shoulder Press C (2) DB Bent Over Rows per side C (3) Hands Up per side C Cardio Burst: Mountain Climbers FINISH 5min cool down and stretch 20

21 SCULPT & SWEAT WORKOUT 21

8-Week Body Transformation (Week 1 & 2) #JSohActive

8-Week Body Transformation (Week 1 & 2) #JSohActive WARM UP (5 10 Mins) 5-Minute Morning Stretches to Power Your Day (Video Link: https://youtu.be/epabz6dgapw) MONDAY, WEDNESDAY, FRIDAY (High Intensity)