EVERYTHING YOU NEED FITNESS

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1 TMINS1120 EVERYTHING YOU NEED FITNESS

2 10-MINUTE Consult your physician and follow all safety instructions before beginning this or any exercise and nutrition program Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA Beachbody, LLC, is the owner of the 10-Minute Trainer, P90X, Shakeology, the Healthiest Meal of the Day, ActiVit, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual property. If you are a member of the Team Beachbody community, contact your Coach for information and support, or log in at TeamBeachbody.com. For Beachbody and Team Beachbody Customer Service, go to Beachbody.com. TMINS1120

3 TRAINER IT S ABOUT... SIMPLICITY SPEED & RESULTS YOU WANT... IN AS LITTLE AS 10 MINUTES A DAY. TABLE OF CONTENTS: 2 WHAT YOU GET 4 JUST TAKES 10 CALENDAR 5 STACKABLE 10 CALENDAR 6 WHAT S YOUR WORKOUT PERSONALITY? 7 MEASURE YOUR SUCCESS PROGRESS CHART 9 HOW TO TAKE BEFORE AND AFTER PHOTOS

4 LOOKING TO MAXIMIZE YOUR RESULTS? This calendar gives you the option to stack your workouts so you can do one, two, or three workouts a day. Check off the boxes as you do each workout to keep track of your progress. Use this calendar right from the get-go, or you can start with the JUST TAKES 10 calendar and switch over after 30 days. Check out the STACK MULTIPLE WORKOUTS option on the main menu screen of your DVD. This feature allows you to seamlessly stack your workouts so they play from start to finish without any interruptions. WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Follow this calendar if you re new to fitness and want Tony to take you through the basics. After TAKE 30 YOUR days, BEFORE if you PHOTO want to step it up, you can check out the STACKABLE 10 calendar on the other side. CORE Check off the boxes as you do each workout to keep track of your progress. CORE CAN T FIGURE OUT WHEN UPPER TO BODY PUSH PLAY? CORE When your day is already jam-packed with things to do, finding time to work out can seem like mission impossible. Check out the calendar for Tony s NO EXCUSES TIPS of how to work it into your day. You may not realize TOTAL all the BODY pockets you have in CORE your day to squeeze in a workout. Especially since CORE it s only 10 minutes! 2 WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY TAKE YOUR BEFORE PHOTO CORE CORE CORE Bring your lunch to work Skip the first 10 minutes Hit snooze one less time. so you avoid waiting in of your favorite show. the lunch line. That s what the DVR is for. TAKE YOUR AFTER PHOTO 2 CORE CORE CORE 2 Don t have anywhere to exercise Lay your clothes out the night Set your alarm for 10 minutes Work out while you re 2013 Beachbody, LLC. All rights reserved. TMINS1122 at work? Ask to borrow your boss before and save 10 minutes picking earlier than usual. doing laundry. office while they re out to lunch. out an outfit in the morning. CORE 2 Skip the morning Starbucks Get your coworkers to join! Work out while dinner s Work out while your kids run so you can take a Meetings won t get interrupted in the oven! are eating their breakfast. proper break at lunch. if you re all working out! TAKE YOUR AFTER PHOTO 2 CORE Challenge your kids to brush Skip the gym and work out at Make your kids lunch the night their teeth and get dressed home while the kids watch TV. before so you can get your for school in 10 minutes. No babysitter needed! workout done in the morning. TIRES SIDE LUNGE SIDE CRAZY KICK EIGHTSCHUCK-UPS CROSS CRUNCHES B. C. B. A. A. B. position C. is with B. your n Second your back, position with your is with knees bent, Third position Lift your is with upper your and lower body and crunch Side lunge onto your left leg. Stand Come on out the of resistance the lunge band by shoulder-width Place weight with your on apart, your left heels your leg on hands the fl shoulder-width oor, and your arms arms wide. so Hands your knees should meet your elbows. A. B. Switch sides and do 8 bicep curls with feet bringing shoulder-width your left apart. foot in Keep to your s and turned kick left out. your your right left leg arm, ed out apart, in while to front fi ngers holding of you. turned your in. right be 3 8 inches Repeat wider for 1 than minute. Start with one knee up and alternate Jump forward arm meet 4 times, bent your at 90 right then degrees foot. backward the side, as high and do 8 bicep arm at as 90 you degrees. can your shoulders. legs as if you re jumping in and out of 4 times. Do this slow and controlled for without straining. curls with your right arm. tires on an obstacle course. the fi rst 30 seconds, and then speed it Alternate sides for 1 minute. Repeat lunge/kick up combo the last for 30 seconds. seconds, then switch to the other side Perform 30 seconds. push-ups 3 ways for 20 seconds each. SPEED SKATERDEEP SEATS LAWN MOWERS LOADING DOCK ISO BIKE B. A. B. A. B. n your back with B. your feet off Hold for 2 seconds then switch to the With your right leg slightly bent, extend In a smooth Begin motion, in lunge hop position onto your with left the standing band upright. Pull Reach the band oor down and back your as if hands you re Enage behind starting your your core a and sweep other your side, arms bringing your right elbow to your left leg straight behind A. you and leg, extending positioned your under right leg your B. behind left foot you d and the the outside of lawnmover. your right Bring foot Keep your left palms elbow across facing and your in. right body as you reach your left overhead knee. bring your left arm forward. Stand on the resistance and your band handle right with arm in your your forward. right Squat hand. Be down sure both and to up adjust hands. for 1 minute Perform at a at toward a moderate each other. pace to your for 30 left. Repeat for 30 Alternate seconds, sides then for 1 minute. feet shoulder-width Alternate apart. the Bring sides positioning the for 1 minute. of the moderate band until pace. you If fi needed, nd you seconds, can then switch sides switch and repeat. sides and do the same. handles up to shoulder height. a resistance that s hold suitable the for handles you. at your waist to decrease the resistance. WHAT YOU GET: EVERYTHING YOU NEED FITNESS GUIDE Lays out all the fitness information you need to get results with the 10-Minute Trainer workouts. EVERYTHING YOU NEED NUTRITION GUIDE If you want great results, you need to eat healthy. This guide contains a recipe booklet of tasty, healthy meals that can all be prepared in 10 minutes or less. Plus, you ll find tips on how to maintain your results once you achieve them. EVERYTHING YOU NEED NUTRITION TMINS1120 EVERYTHING YOU NEED FITNESS 2 WALL CALENDARS Shows you how to get the best results each day depending on your level of fitness. Try the Just Takes 10 Calendar if you re just starting out. Or kick it up a notch with the Stackable 10 Calendar JUST TAKES 10 CALENDAR STACKABLE 10 CALENDAR 2-DAY JUMP START Kick-start your weight loss with Tony s proven plan to help you lose weight and a few inches in just 2 days. -DAY JUMP START ON THE GO WORKOUT CARDS This 10-minute total-body workout is perfect when you don t have access to a DVD player. Just follow the moves in order from 1 to 10, performing each for a total of 1 minute. ON THE GO WORKOUT 2 A FREE COACH A person who started as a customer just like you, who you can contact with questions, concerns, or for a bit of encouragement along the way. Get your free Coach today at TMTCoach.com.

5 THE WORKOUTS 10 minutes of high-energy, fat-burning moves that will melt fat off your entire body. Zero in on those stubborn problem areas to lift your glutes, slim your hips, and tone your thighs. 20 unique moves that hit your upper abs, lower abs, and obliques, so you ll get six-pack abs in 10 minutes. Sculpt your body from head to toe with 10 of Tony s favorite Super Stacking moves. Stretch your muscles, stay loose and limber, and feel good all in 10 minutes. 2 Dial up the intensity with 10 more advanced moves that work your body from head to toe. CORE Scorch calories and tighten your abs at the same time with this core-focused cardio workout. Strengthen and tone your upper body with 10 moves that work your chest, shoulders, arms, biceps, and triceps. 3

6 JUST TAKES 10 CALENDAR Follow this calendar if you re new to fitness and want Tony to take you through the basics. After 30 days, if you want to step it up, you can check out the STACKABLE 10 calendar on the other side. Check off the boxes as you do each workout to keep track of your progress. CAN T FIGURE OUT WHEN TO PUSH PLAY? When your day is already jam-packed with things to do, finding time to work out can seem like mission impossible. Check out the wall-calendar for Tony s NO EXCUSES TIPS of how to work it into your day. You may not realize all the pockets you have in your day to squeeze in a workout. Especially since it s only 10 minutes! WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 1 TAKE YOUR BEFORE PHOTO CORE 2 TOTAL BODY CORE 2 3 LOWER BODY CORE 2 4 TOTAL TAKE YOUR AFTER PHOTO BODY 2 CORE

7 STACKABLE 10 CALENDAR Looking to maximize your results? This calendar gives you the option to stack your workouts so you can do one, two, or three workouts a day. Check off the boxes as you do each workout to keep track of your progress. Use this calendar right from the get-go, or you can start with the JUST TAKES 10 calendar and switch over after 30 days. Check out the STACK MULTIPLE WORKOUTS option on the main menu screen of your DVD. This feature allows you to seamlessly stack your workouts so they play from start to finish without any interruptions. WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 1 TAKE YOUR BEFORE PHOTO CORE CORE CORE CORE 2 CORE CORE 2 CORE 2 3 CORE CORE 2 CORE 4 2 CORE CORE CORE CORE 2 CORE CORE TAKE YOUR AFTER PHOTO

WHAT S YOUR WORKOUT PERSONALITY? When your day is already jam-packed with things to do, it may seem impossible to find time for 10-Minute Trainer.

Finish the day by breaking a sweat? The bullet points below will help you figure out which suits you best.

I like to grab coffee, read the paper, and get my day going early. I like the idea of getting my workout done before the day even starts.

8 WHAT S YOUR WORKOUT PERSONALITY? When your day is already jam-packed with things to do, it may seem impossible to find time for 10-Minute Trainer. A good place to start is to try and figure out your workout personality. Are you most likely to work out first thing in the morning? Squeeze in a workout during your lunch break? Finish the day by breaking a sweat? The bullet points below will help you figure out which suits you best. Find the one that describes your lifestyle, then schedule your workouts into your day like any other appointment. GET UP AND GO! I m an early riser. I like to grab coffee, read the paper, and get my day going early. I like the idea of getting my workout done before the day even starts. CRUNCHES FOR LUNCH My days are unpredictable; sometimes I have to go into work early, other times I have to stay late. My lunch break is the only time I have for myself during the day. I m not a morning person and evenings are family time. LATE NIGHTER My mornings are the most hectic part of my day. My time to relax and unwind is after work. I usually don t have time for myself until after the kids are asleep. 6

9 MEASURE YOUR SUCCESS PROGRESS CHART USE THE CHART BELOW TO KEEP TRACK OF YOUR PROGRESS. TAKE YOUR BEFORE MEASUREMENTS ON DAY 1. THEN TAKE THEM EVERY 30 DAYS AS YOU CONTINUE DOING THE 10-MINUTE TRAINER PROGRAM. MEASUREMENTS DAY 1 DAY 30 DAY 60 & BEYOND WEIGHT CHEST WAIST ARMS THIGHS 7

10 DID 10-MINUTE TRAINER TAKE AWAY YOUR EXCUSES? GET A FREE NO MORE EXCUSES T-SHIRT SEND US YOUR BEFORE AND AFTER PHOTOS TO GET YOURS PLUS THE CHANCE TO WIN CASH AND PRIZES! There s no better way to stay motivated and get in great shape with 10-MINUTE TRAINER than by signing up for the BEACHBODY CHALLENGE! With that kind of peer support, and a shot at winning cash and prizes, you ll see results in no time. And when you share your photos with us, you ll get a FREE T-SHIRT and a chance to win more than $100,000. Visit the site below for full details! Free10MinTShirt.com

11 HOW TO TAKE BEFORE AND AFTER PHOTOS Take your BEFORE pictures before you Push Play on your first workout. POSES TO INCLUDE FRONT TIPS CAMERA Use a digital camera or a smartphone to take your photos and send the photos in large size. BEFORE 3/4 BEFORE SIDE AFTER AFTER CLOTHES Wear the SAME or SIMILAR clothing for your before and after photos, so you can best see your transformation. POSE Be sure to take photos in all the poses pictured. And try not to suck it in OR push it out. You want to see a true reflection of your body s transformation from 10-Minute Trainer. BEFORE AFTER 9

12 IT S EASIER TO REACH YOUR FITNESS GOALS WHEN YOU JOIN THE TEAM BEACHBODY CLUB! Want to make EXTRA SURE you ll lose weight and get in great shape with 10-MINUTE TRAINER? Join the Team Beachbody Club and get access to: Personalized online meal plans A database of delicious, nutritionist-approved recipes that make it easy to lose weight Diet and workout advice from fitness and nutrition experts Nutrition tools, including a healthy weight calculator and a body fat calculator A FREE Coach for questions, concerns, or just a bit of encouragement along the way. And don t forget to check out the Message Boards for expert advice and tips. Go to TeamBeachbody.com/SignUp to get started! 10

13 FLIP OVER FOR THE EVERYTHING YOU NEED NUTRITION GUIDE

TONY HORTON S PERSONAL LAWS OF SUCCESS

ON THE GO WORKOUT TONY HORTON S PERSONAL LAWS OF SUCCESS VARIETY: Variety is the spice of life and fitness. A lifetime of health and fitness is achievable if you look for ways to change up your routine.