Copyright 2015 Nourish Move Love All Rights Reserved

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Lucinda Marshall
6 years ago
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1 30 day workout plan

2 Nourish Move Love, LLC All rights reserved, including the right to reproduce this book or portions thereof in any form unauthorized reproduction, in any manner, is prohibited. Disclaimer: Please consult with your physician before beginning any new exercise or nutrition program. The information provided with this workout plan is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. As research evolves, health information continually changes. Thus, you should not rely on any information gathered here as a substitute for medical advice or consultation with medical professionals. This workout plan is not intended to diagnose, treat, cure or prevent any condition or disease. Before you begin any new exercise or nutrition program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle based on a nutrient dense diet. Copyright 2015 Nourish Move Love All Rights Reserved

This fitness plan is designed for the busy career woman, wife and/or mother who wants to see -changing results without having to spend hours in the gym.

3 hello beautiful Thank you for purchasing the 30 day workout plan. There are no more I ll start tomorrow's here. Your daily sweat sessions are completely mapped out for your for the next 30 days {no more wondering...to workout or netflix...you ve committed to the workout}. This fitness plan is designed for the busy career woman, wife and/or mother who wants to see -changing results without having to spend hours in the gym. Let me show you how 20 minutes a day of compound, major metabolic exercises can give you the lean, sculpted and tone you want. Now let s sweat. Follow my simple, 20 minute workouts and by the end of this 30 day program not only will your daily sweat session be a must, but you ll be feeling strong {which typically results in a new set of dumbbells and probably a new workout top or two}. xo lindsey if you have any questions regarding the workout plan or videos, you can always lindsey@nourishlove.com

4 table of contents 3 welcome so glad you joined us! 5 helpful tips 6 get started just for you what you need to get started 7 measurements day one to day 30 8 physical fitness day one to day 30 9 how to photos planks, pushups, burpees 10 workout schedule days a week - 4 days a week - make your own 13 Yay! you did it! on instagram to show me your sweaty selfies!

5 # 3 just4tips Track your progress. # 2 # 1 for making the most of the workout plan Make the workout plan work for you. Do your best to follow the workout plan/calendar, but life happens so don t fret when things don t go according the the plan. Just don t let one missed workout snowball into the next day or an entire week of missed workouts. Feel free to make your own workout calendar {we included a blank one for you to customize on page 12}, to better suit your needs or fit your training regiment. Plan ahead, schedule your workouts weekly. We all wake up with the best of intentions, but then we whip out excuse #187 to not workout. No excuses, look ahead at your schedule for the week and schedule your workouts, block off the time on your calendar like you would a meeting with your boss or doctor s appointment. Included on pages 7 and 8 are physical fitness test and measurement guides to help you track your progress. Complete the measurement guide {page 7} and the physical fitness test {page 8} before you start the program. Then set goals for the increase you want to see in your progress at the end of the 30 days, which leads into tip number 4 **Note: everyone s starting point and physical conditions are different, you may have to adjust the workout calendar, modify exercises {modifications are offered for all fitness levels in the videos} and workouts around to fit your schedule, activity level and training regiment. It s all part of making the plan work for you. If you have any questions regarding the workout plan or videos, you can always lindsey@nourishlove.com. # 4 Set a goal and reward yourself. We are all more apt to commit to a fitness schedule when there is an end goal in mind - complete a 5K, increase your race time, feel comfortable in a swimsuit to take the kids swimming and such. Set a goal, write it down and share it with a couple close friends. If you need help setting goals simply complete the physical fitness test and measurement guide on pages 7-8 before you start the program and set goals for where you want to be when you finish the 30 days. When you accomplish your goals, celebrate and reward yourself {who doesn t love new yoga pants}!

get started what you need to get started: Fitness test and measurement guide to track your progress {pages 7 and 8} Workout calendar {pages 10-12} Workout videos {, tone upper, power lower, sculpt,

6 get started what you need to get started: Fitness test and measurement guide to track your progress {pages 7 and 8} Workout calendar {pages 10-12} Workout videos {, tone upper, power lower, sculpt, cardio, weight burnout} Yoga mat Dumbbells {recommend heavier, 8-20 lbs, and lighter, 2-5 lbs, set} Workout clothes and shoes Towel and water bottle Chair or stool for workouts Soft Tape Measure {for fitness test and measurement guide} Scale {for fitness test and measurement guide} tip Putting on those shoes will be the hardest part of your workout but trust me, once you do, you ll be loving yourself for it. Just go ahead and take that leap of faith in yourself.

7 fitnessguide fitness test and measurement guide to track your progress before photos Before you start the workout program complete these measurements and fitness test so you have a baseline starting point and can track your progress {set goals and rewards...new yoga pants}! have someone take 3 photos of you {front, back, profile}. If you are comfortable I would love it if you shared your before and after photos with me {lindsey@nourishlove.com}. where you at use a soft tape measure for the circumference measurements day one measurements weight: shoulder circumference: hips: waist: flexed bicep: thigh: day thirty measurements weight: shoulder circumference: hips: waist: flexed bicep: thigh:

8 fitnessguide fitness test and measurement guide to track your progress physical fitness warm up with a light jog or dynamic warm up {high knees, butt kicks, jumping jacks} day one measurements push-ups: low plank: burpees: Number of push-ups completed in 60 seconds. Record number completed on knees or toes. Low plank hold till failure. Hold low plank till failure and record time. Number of burpees {without push up at the bottom} in 60 seconds. Record number completed. day thirty measurements push-ups: low plank: burpees: Number of push-ups completed in 60 seconds. Record number completed on knees or toes. Low plank hold till failure. Hold low plank till failure and record time. Number of burpees {without push up at the bottom} in 60 seconds. Record number completed. photos of correct form for these exercises are featured on page 9

9 fitnessguide fitness test photos warm up with a light jog or dynamic warm up {high knees, butt kicks, jumping jacks} push-ups low plank burpees

10 workoutcalendar {6 days a week} goal: your, 20 minutes a day, for 30 days. mon tue wed thur fri sat sun tone upper power lower sculpt weight burnout cardio sculpt active recovery on own {walk/jog/stretch} tone upper power lower sculpt weight burnout cardio sculpt active recovery on own {walk/jog/stretch} tone upper power lower sculpt weight burnout cardio sculpt active recovery on own {walk/jog/stretch} tone upper power lower sculpt weight burnout cardio sculpt active recovery on own {walk/jog/stretch}

11 workoutcalendar {4 days a week} goal: your, 20 minutes a day, for 30 days. mon tue wed thur fri sat sun tone upper power lower cardio sculpt weight burnout sculpt cardio tone upper power lower cardio sculpt weight burnout sculpt cardio

12 workoutcalendar {customize your own} goal: your, 20 minutes a day, for 30 days. Feel free to make your own workout calendar to better suit your needs or fit your training regiment. mon tue wed thur fri sat sun

yay you did it! 6 videos, 4 weeks, 20 minutes a day. How do you feel? I d love to hear from you and get your feedback on my workout videos and program - email lindsey@nourishlove.com.

13 yay you did it! 6 videos, 4 weeks, 20 minutes a day. How do you feel? I d love to hear from you and get your feedback on my workout videos and program - lindsey@nourishlove.com. If you thought this program was valuable, it would make me oh so happy if you shared it with a friend. If you re friend mentions your name when purchasing the program, I ll send you some bonus referral gifts. Ready for more? Head on over to nourishlove.com for more workouts and my nourish meal plan ebook {50+ clean recipes to fuel your workouts}. on instagram to show me your sweaty selfies!

BLOCK 2. How to get started. Week 4-6. Make sure you learn the exercises first and have proper form.

BLOCK 2. How to get started. Week 4-6. Make sure you learn the exercises first and have proper form. Week 4-6 GERMAN HIGH VOLUME TRAINING 10 REPS PER SET TAKE YOUR TIME WITH YOUR REPS 10 SETS PER EXERCISE 1 MINUTE BREAKS IN BETWEEN EXERCISES BLOCK 2 How to get started Before you get started, familiarize