ARE YOU READY TO TRANSFORM YOUR LIFE, MIND AND BODY?

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1 ARE YOU READY TO TRANSFORM YOUR LIFE, MIND AND BODY? I will give you the tools you need workouts and diet to do just that. THE CHALLENGE WILL INCLUDE: 1. Four unique exercise circuit-training programs, one for each week of the program. 2. Meal plans and recipes 3. Tips and tricks to stay with the program when the going gets tough. 4. Weekly wellness mentoring from Me to help you transform your mind and body GET READY FOR THE NEW & IMPROVED YOU!!

2 CIRCUITS UNLESS OTHERWISE INDICATED, YOU WILL PERFORM 15 REPETITIONS PER SIDE FOR EACH EXERCISE. Make sure to stay hydrated with [thermo bubbles, super juice andor water] VISIT DAVIDKIRSCHWELLNESS.COM TO VIEW A VIDEO OF EACH EXERCISE. WEEK #1 You re going to jump should I say lunge right in it. As is true with all of my exercises, stay mindful of the objective and ENGAGE YOUR BRAIN. The first week is going to set the stage and prepare you for the subsequent 3 weeks. You re going to repeat this circuit twice with a minute rest in between. Sumo Lunges to a Side Kick & and a Squat Jump Plié Toe Squats Platypus Walks Single Leg Deadlift Plank with Knee tuck to Hip Abduction Plank with Dumbbell Row to a Triceps Extension WEEK # 2 You should already be feeling a little bit of a transformation as your muscles start firing and your body starts shaping and toning. Combine the exercises from week one with these for a 12-exercise circuit. You re going to repeat this circuit twice with a one minute rest in between Squat thrusts with a pushup and a hop Mountain Climbers Plank to a T Stand Reverse Crossover Lunges Walking planks (360 degree) Switch lunges

3 WEEK # 3 You are definitely ready for a circuit of compound exercises. Combine the exercises from weeks one and two with these for an 18-exercise circuit. Hang in there you re almost there! You re going to repeat this twice with a one-minute rest in between. Lateral Lunge to a Forward Lunge Jumping Jacks with DB Shoulder Presses Reverse Lunge with Torso Rotation Wide Stance Squats with Lateral Raises Shadow Boxing with Deep Wide Stance Squats Around the World with a four six pound medicine ball WEEK # 4 By now you know this challenge was definitely worth it. The transformation has taken hold of your body. You are feeling invincible! This week you have a NEW circuit. I m challenging you with a total of 14-exercise circuit - some new moves and some of my favorites from the last couple of weeks. You will repeat the circuit three times with a one minute rest in between each set. You can see the light at the end of the tunnel! You ve almost completed the wellness challenge. I know you will do it! I ll be with you every step of the way. Burpees with Spiderman Pushups Reverse Lunge to a high Kick Stability Ball Pike & Knee Tuck Platypus Walks with a Medicine Ball overhead Squats with one DB overhead Wheel Barrel Planks Sumo Lunges to a Side Kick to a Jump Squat Side Plank Oblique Crunches Forward & Reverse Lunge with a Medicine Ball Overhead Pushups with a Hip Extension Medicine Ball Wood Chop to a Lateral Lunge Switch Lunges Wheel barrel (360 degree) plank Stability Ball Scissors

4 CONGRATULATIONS! You completed my 30 day fitness and wellness transformation. I ve KIRSCHED you for 30 days and not only did you withstand the onslaught of the program; you rose to the occasion, vanquishing any fears and sabotage demons along the way. You have a greater respect and understanding of your body and with this newfound confidence, maintaining and progressing past your goals will seem effortless.

5 FITNESS GUIDE WEEK 1 Complete two circuits of all 6 exercises 3 times a week and do the following cardio Row meters Treadmill- 10% incline at 3mph for 30 minutes WEEK 2 Complete two circuits of all 12 exercises 4 times a week and do the following cardio Row meters Treadmill- 12% incline at 3.5mph for 20 minutes Stairmaster- Level 10 for 10 minutes doing a crossover walks (5 minutes per side of body) WEEK 3 Complete three circuits of all 18 exercises 4 times a week and do the following cardio Row meters Treadmill- 15% incline at 3.5mpr holding a 4 pound medicine ball or 4 pound hand weights overhead for 30 minutes WEEK 4 Complete three circuits of all 18 exercises 4 times a week and do the following cardio Manual Sprints on the Treadmill- 30 seconds of sprints and 30 seconds of recovery 6 times Row- 250 meter sprints 4 times with 1 minute recovery in between

6 SAMPLE MEAL PLAN DAY BREAKFAST: Protein shake or spinach and egg white frittata with a side of mixed berries SNACK: 10 Raw Almonds LUNCH: Herb crusted turkey breast or herb crusted tofu with sautéed broccoli rabe and kamut SNACK: One small can chunk light tuna DINNER: Vegetable stir fry with cashews and mixed green salad APPROVED SNACK LIST One small can chunk light tuna One small can wild salmon Two to three hard-boiled eggs (just the whites) 10 raw almonds Raw vegetables Roasted chickpeas- ¼ a cup Edamame- ½ cup

7 APPROVED FOOD LIST PROTEINS (PER SERVING) Eggs or egg whites - 2 Tofu, tempeh, chicken, turkey, cold water fishes, shrimp- 6 ounces Lentils, mung beans- 3 to 6 ounces HEALTHY FATS Olive Oil- 1 to 2 TSP in salad Grapeseed Oil Spray, Coconut Oil Spray Nuts (almonds or cashews) - 10 per serving VEGETABLES (PER SERVING) ½ cup= 1 serving cooked 1 cup= 1 serving salad greens or raw vegetables Dark leafy greens, spinach, arugula, kale, yellow squash, cucumbers, mushrooms, zucchini, tomatoes, asparagus, snap peas, celery, bell peppers, cauliflower, broccoli, green beans, artichoke, other types of seasonal vegetables SEASONINGS Ginger, Garlic, Cumin, Coriander, Parsley, Rosemary, Dill, Pepper, Salt(in moderation), Cinnamon, Sage, Thyme, Oregano, Curry Powder, Cloves, Nutmeg, Crushed Red Pepper, Basil, Cilantro, Turmeric, Tarragon, Cholupa BEVERAGES Water, Unflavored- No Sodium Seltzer, Green Tea (unsweetened), 1 cup of coffee or espresso a day GOOD GRAINS (PER SERVING- COOKED) Brown rice, quinoa, kamut, amaranth, oatmeal- ½ cup FRUITS (PER SERVING) 1 cup- Melon, watermelon, pineapple, papaya, berries, grapes Whole orange, apple pear, peach, plumb, apricots (2), grapefruit (½), other seasonal fruits NO DAIRY, SUGAR, HONEY, AGAVE, DRIED FRUIT OR PROCESSED FOODS