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1 DISCLAIMER: The information provided by this Web Site or this company is not a substitute for a face-toface consultation with your physician, and should not be construed as individual medical advice. If a condition persists, please contact your physician. The testimonials on this Web Site are individual cases and do not guarantee that you will get the same results. This site is provided for personal and informational purposes only. This site is not to be construed as any attempt to either prescribe or practice medicine. Neither is the site to be understood as putting forth any cure for any type of acute or chronic health problem. You should always consult with a competent, fully licensed medical professional when making any decision regarding your health. The owners of this site will use reasonable efforts to include up-to-date and accurate information on this Internet site, but make no representations, warranties, or assurances as to the accuracy, currency, or completeness of the information provided. The owners of this site shall not be liable for any damages or injury resulting from your access to, or inability to access, this Internet site, or from your reliance upon any information provided on this site. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, by any means, without the written permission of the author. IMPORTANT COPYRIGHT AND LEGAL NOTICE: You do NOT have permission to copy, re-distribute, resell, auction, or otherwise give away copies of 1 Hour a Week Workout, whether in e-book or physical book format. E-books are also protected by international copyright laws. If you attempt to do any of the above methods of distributing this e-book or book, you are in violation of international copyright laws and are subject to fines and imprisonment, with fines starting at $150,000 and up, including potential imprisonment upon conviction. You DO have permission to print 1 copy of this book for your own use. Copyright 2011 by Joe Carabase and LBN Fitness, LLC All rights reserved Reproduction and distribution in any way, shape, or form is forbidden. No part of this manual or its accompanying video training shall be reproduced, stored in a retrieval system, or transmitted by any other means, electronic, mechanical, photocopying, recording or otherwise without prior written permission from the author. Copyrighted materials cited in this course are reproduced here for educational purposes only under fair use provisions of U.S. Copyright law. This publication is designed to provide accurate and authoritative information with regard to the subject matter covered. It is sold with the understanding that the author is not engaged in rendering legal, accounting or other professional advice. If legal advice or other professional assistance is required, the services of a competent professional should be sought. Joe Carabase and LBN Fitness, LLC individually or corporately, do not accept any responsibility for any liabilities resulting for the actions of any parties involved. Copyright 2011 Joe Carabase and LBN Fitness, LLC

2 Hey whats up! I hope you don t mind, but in addition to all the special gem s I am giving you, I included an excerpt from pages 6-8 from the Actual 1 Hour a Week Workout Program. For the complete program, get the full extended text and video workouts here! The Killa 10 Minute Full Body Workout is at the end! #youcan JC The 1 Hour a Week Workout (will also be referred to as 1HRW through out this book) consists of six 10-minute bodyweight workouts you can perform anywhere and anytime. The workouts are designed to help you drop body fat and tone up if given maximum effort for the entire 10 minutes. In fact, the only way these workouts will produce results is if you push yourself as hard as you can, outside of your comfort zone. The important thing to understand while reading this is whether you ve never worked out before, workout daily or are somewhere in between, this program can be modified to accommodate your fitness level. As you will see, each exercise of every workout has different levels, these correspond with the level you scored on your assessment and should be your starting point. If you feel an exercise is too easy, try the next progression. If you feel an exercise is too hard, continue to push through until you feel your form start to slip. At that point, regress to an easier exercise. These workouts are designed in the assumption that you are healthy enough to workout. If you are nursing an injury or are not sure if you are healthy enough for physical exercise, consult with a doctor before beginning. The 1 Hour a Week Workout is specifically designed to leverage every second of the 10 minutes, therefore ONLY rest during the required time. If you are fatigued to a point of exhaustion, either move at a slower rate or regress the exercise. Only stop the workout if you feel light headed, dizzy or if something doesn t feel right. Additionally, there is a different focus to every workout, allowing you to train six consecutive days. This also allows for more rest. The more muscle tissue you rip from these workouts, the more your body needs to recover post workout. During recovery from these workouts, your body needs to send blood and nutrients to help repair those

3 worked muscles and replenish your stored energy all of which require your body to burn a ton of calories. Plus, 1 lb of lean muscle burns 50 calories at rest! A Exclusive Look at the TABLE OF CONTENTS Copyright and Disclaimer 1 Words from Joe 4 Chapter 1 Quick Start Guide 6 There has never been an easier and more effective workout program to follow get excited Program Overview 6 Getting the Mind Right 10 Finding a Support Structure 11 Scale Patrol 13 Chapter 2 The Other 23.5 hours 15 What to do when not working out Ways to Burn Fat Without Working Out! 15 How to Relieve Back and Joint Pains 17 How to Improve Posture 25 How to Go Out Socially without Gaining Weight 26 Getting through the Weekend 32 Lowest Calorie Ways to Drink Alcohol 34 What to Eat Late at Night 35 The Fast Food Survival Diet 36 5 Steps to FIT not FAT during the Holidays 40 Overcoming Emotional Eating and Controlling your Weak Spots 42

4 Chapter 3 Assessment 45 Discover your current fitness level! Chapter 4 Fat-Burning Grocery Shopping 49 Here you will learn to save on $ and calories Kitchen Make Over 49 Rules for Effective and Efficient Grocery Shopping 50 Lean Body Way of Reading Labels 51 Ingredients to be aware of 54 Rule of Thumb for Meats and What to Look For 58 The List 59 Supplements 60 Chapter 5 Meal Plan Blueprint 62 A tasty and healthy plan to keep your body lean for life Chapter 6 Workout Blueprint 67 Time to get the body right! Workout A Day 1: Sculpted Legs Workout 1 67 Day 2: Fat Burning Blast Workout 1 69 Day 3: Toned Upper Body Workout 1 70 Day 4: Fat Burning Blast Workout 1 71 Day 5: Abs Sculpting Workout 1 72 Day 6: Stress Meltdown Workout 1 73 Workout B

5 Day 1: Sculpted Legs Workout 2 74 Day 2: Fat Burning Blast 2 75 Day 3: Sculpted Upper Body Workout 2 76 Day 4: Fat Burning Blast Workout 2 77 Day 5: Abs Sculpting Workout 2 78 Day 6: Stress Meltdown Workout 2 79 Chapter 7 Six Week Advanced Dumbbell Workout 80 Workout A 80 Workout B 81 Dumbbell Squat to Press 81 Isometric Squat with Dumbbell Row 82 Reverse Lunge with Dumbbell Front Raise 82 Walkouts 83 Glute Bridge with Dumbbell Chest Press 84 Dumbbell Renegade Row 84 Lunge in Place with Dumbbell Biceps Curl 85 Chapter 8 Exercise Library and Descriptions 86 Ali s 86 Arm Sprint 86 Back Hand 87 Bent Knee Power Rows 87 Bikes 88 Bird Dogs 89

6 Bodyweight Squat 91 Burpee Push ups 91 Clap Jacks 93 Crouch In and Out Jumps 94 Flag Pushups 96 Glute Bridge 97 Hard Knees 97 High Knee Pull 98 High Knee Run 99 Hooks 99 Isometric Push - ups 100 Isometric Single Leg Squat 101 Isometric Split Squat 102 Isometric SUMO 103 Isometric Superman 104 Jab 104 Knee Bites 105 Lunge with Overhead Twist 106 Lunge in Place 106 Mountain Climbers 107 Planks 108 Plank to Rows 109 Prisoner Squats 111 Renegade Rows 112 Shoulder Walkouts 114

7 Step and Clap 115 Suicide Renegade Rows 116 Uppercut 117 Walkout to Squat 117 Wall Sit 120 Y-W's 121 Y Pushups 122 Chapter 9 Final Thoughts 125 Bonus Chapter 128 To get the entire 1 Hour a Week Program, click here for a special price Fat Burning Blast Workout A I. Warm up 1. High knee pulls- squats 5 each leg 2. Overhead Y squats 10 reps 3. Lunges with a twist - 5 each leg II. Burpee Push-ups 25 seconds Level 1: Use Bed or wall Level 2: Burpee with five star jump Level 3: Burpee push-ups with Jump Rest 5 seconds in between

8 III. Walk-out to Squat - 25 seconds Level 1: Against wall Level 2: On floor Level 3: Walk-out to squat jump Repeat 8 times, resting 5 seconds in between Finisher: Crotch In-Out Jumps 20 seconds on - rest seconds on - rest 5 10 seconds on Burpee Push-ups Crouch down so that your hands are flat on the floor by bending your knees Push your feet back while keeping your hips level and perform a push-up Jump your feet back in to the crouch position and stand up tall Level 1:

9 Level 2:

10 Walkout to Squat Keeping your arms straight, walkout with your hands as far as you can under control, while keeping your hips level For the Wall Variation, walk in until your hands are level with your chest then perform a squat For the floor variation, walk all the way back into your feet, stand up tall and perform a squat Wall Variation:

11 Floor:

12 Crouch In and Out Jumps Crouch down to the floor by bending your knees Push your feet out to a push-up position, then push back to the crouch position

13 Level 1: Level 2:

14 Remember the most important thing from now on is to TAKE ACTION! Don t just read things and change nothing. This is just a small taste of the entire program! To grab your own copy of the full workout program, click here! #getsome JC

Copyright 2014 by Dawn Sylvester

Copyright 2014 by Dawn Sylvester All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other