Trouble Spot Success Guide

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Quick Start Trouble Spot Success Guide How TO Maximize The Training System - There are a Total of 3 DVDs in this Training System - Complete the 5 Exercise Primer Circuit while you Wait for DVDs -

1 Quick Start Trouble Spot Success Guide How TO Maximize The Training System - There are a Total of 3 DVDs in this Training System - Complete the 5 Exercise Primer Circuit while you Wait for DVDs - Ensure you have Mastered the Kettlebell Swing - Follow Each Phase In Order for Maximum Results - Print Workout Logs and Schedule to Stay Focused and On Track - Watch Bonus Videos- Take Notes - Finishers & Intervals Compliment Fat Burn and Definition - Fat Burning Meal Plans MUST be in Place or Trouble Spots will Not Budge You Simply Can t Out-Train a Bad Diet Regardless of How Amazingly Effective the Trouble Spot Training System Is The Trouble Spot Solution Disclaimer The Trouble Spot Solution Training System is for educational and informational purposes only. It is not medical advice and is not intended to replace the advice or attention of health- care professionals. Get your doctor s okay before starting any type of new exercise or nutrition plan, especially if you have existing or pre- existing injuries. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. By continuing with the program you recognize that despite all precautions on the part of Fit Yummy Mummy, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Holly Rigsby, Fit Yummy Mummy or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.

2 The Trouble Spot Solution Training System Includes 3 DVDs ~ 3 Phases to be followed In Order Phase One: BUTT Phase Two: THIGHS Phase Three: ABS Each DVD has 2 workouts - Circuit A and a Circuit B This is a total of 6 workouts to take you through a 12 Week Trouble Spot Transformation Each Circuit includes + Learn It Segment Learn Step By Step how to properly perform each exercises with Modifications as needed + Do It Segment Built In Warm Up Full Follow Along Circuit range of suggested repetitions 4 Minute Fat Torching Finisher How To Use Follow each Phase rotating between Workout A and Workout B for a total of 4 weeks before progressing to the next phase. This is a 12 total trouble spot transformation. Refer to Workout Calendar for tips on how to effectively schedule your workouts. Why? What s the magic behind this uniquely designed training system? Please review all 4 series in the How To Target Your Trouble Spots Video Series found on the Fit Yummy Mummy Blog. Search for trouble spots Find 1. Best Exercises to Target Trouble Spots fo Moms 2. Best Butt Shaping Exercises 3. Slim and Trim Your Thighs 4. Flat Abs for Moms

3 Getting Started Your 5 Exercise Primer Circuit (Success Video Guide has a Step by Step tutorial on how to do each movement) No need to WA to begin your Trouble Spot Transformation! Get your body primed and ready to jump in to properly and effectively perform the powerful exercises that make up each Phase of your Trouble Spot Circuit Workouts. Warm Up Fire Hydrants Hip Flexor Stretch Sumo-Squat-Stand Duck Unders (complete 5-8 repetitions for each) Complete 2 Rounds 5 Exercise Primer Circuit Squat Hip Bridge Deadlift Plank Swing (8-10 reps ea) Complete 3 Rounds

4 The Trouble Spot Solution Workout Guidelines - Follow each Phase in Order. - Phase for 4 weeks - Allow a Day of Rest between each Circuit Training Workout - Intervals are to be performed 2-3 days a week on NON Circuit workout days - Follow each circuit workout with a Post Workout Shake I use and recommend Prograde Workout. - Keep a workout log, set personal records, add in progressions as you improve Recovery Not only will you kick off the recovery process with a post workout drink I suggest Prograde Workout within 30 minutes of your Strength Workout you must also allow a day of rest in between each workout. THIS IS WHEN YOUR BODY CHANGES! Your body is NOT changing DURING the workouts only AFTER. This is why it is essential that you refuel with the RIGHT type of nutrients, that you rest, recover and allow for the regeneration of your muscles. BONUS VIDEOS Finishers & Intervals Enhance your Fat Burn during and long after each circuit workout. This bonus video gives you additional formats and ideas to create a variety of body shaping and interval training workouts. How To Master the Kettlebell Swing Kettlebell Workshop The Swing is one of the most powerful moves when it comes to reshaping your lower body and abs. The most important step you can take is to ensure you understand how to properly perform this essential movement. If you do not yet have a Kettlebell, you may sub in a dumbbell.

5 Fat Burning Meal Plans What and How you Eat has the most Dramatic Effect on your ability to sculpt and define your trouble spots when combined with this training system. This Video not only gives you a tour of my kitchen for ideas on what to have on hand, but takes you through a step by step tutorial on how simplify the meal planning process. Cool Downs An Unannounced Bonus It is suggested that you stretch the muscle groups you challenged. Ease into each stretch - listening to your body. NO BOUNCING. Slow, controlled mindful execution -- holding each stretch for at least 3 deep breaths - after which time, see if your body will go deeper into the stretch with a gentle nudge in whatever direction you are headed - but do NOT force. Schedule your Trouble Spot Workouts TIP: Create a Countdown Calendar! You have 12 weeks of trouble spot transforming workouts before you. Break your workout schedule down into a week by week countdown. This is very motivating and eye opening to see just how consistent you are and you can be! SAMPLE 1: Workout Schedule (Phase One) = Intervals Mon Tues Wed Thurs Fri Sat Sun Phase 1 - A Phase 1 - A REST REST REST REST

6 SAMPLE 2: Workout Schedule (Phase One) Mon Tues Wed Thurs Fri Sat Sun Phase 1- B REST REST REST Notice with the 2 samples, you have a couple options on how to rotate between Circuit A and Circuit B. Either rotate every other day or every other week. One is not better than the other. Whether or not you stick to this schedule is what will determine the effectiveness of your workout schedule. Create a workout schedule that best fits your lifestyle so you will be consistent How you choose to incorporate 2-3 workouts each week is up to what best fits your schedule. If you are unable to only get one workout in during the week, do not fret. Your results do not hinge on our workouts. Your Trouble Spot Transformation Results are created by being CONSISTENT with your circuits, staying challenged and sticking to a Fat Burning Nutrition plan. Rest Day is up to you. Make sure you have at least one FULL day of rest for your body to fully recover. Light activity is fine, it is just not advised to push through another intense activity or workout.

7 Maximize your Workouts Challenge Strength training is the most effective way to reshape your body and the ONLY way to increase lean, tight toning muscle this is vital for muscle is your metabolism and the key to fast fat burn! You will get the most out of your workouts by keeping the intensity high, with the short burst intensity style of your FYM workouts, your muscles to be challenged with 3 sets of 8 15 repetitions for each exercise. Be sure to choose a weight that allows you to feel challenged within this range of repetitions. If you can easily complete 20 or more the weight is too light. If you can barely complete 5 and your form is less than good, weight is too heavy. Set Personal Records Each time and every time you workout your workout must be challenging to you. Whether it s adding slightly more weight, an extra set, a few more repetitions, changing the order of the exercises or increasing the intensity of your Intervals, you need to keep the metabolism boosting benefits coming. Progression is the only way to continually achieve results. Your body has the amazing ability to adapt to a workout routine in as little as 3 to 4 weeks! So change it up and keep it challenging! Printable Workout Logs are up next!

8 DVD 1 Phase One: BUTT Phase One: Circuit A You will Need 2 Dumbbells (preferably moderate for upper body and one heavy for lower body 20 +) Matt 1 Exercise Reps Weight -Notes Squat to Press 2 One Leg DB Row 3 DB Lunges 4 Push Ups 5 Swings Finisher: Suggested Cool Down: Figure 4, Lying Glute Stretch, Pigeon, Childs Pose

9 Phase One: Circuit B You will need Kettlebell 2 Dumbbells (preferably moderate for upper body, heavy for lower body 20 +) Matt Stability Ball 1 Exercise Reps Weight -Notes One Leg RDL 2 One Arm DB Row 3 Plank to Side Plank (Hold) 4 Stability Ball One Leg Curl 5 One Hand Swing Finisher: Suggested Cool Down: Figure 4, Lying Glute Stretch, Pigeon, Childs Pose

10 DVD 2 Phase Two: THIGHS Phase Two: Circuit A You Will Need 3 Dumbbells (or a Kettlebell and 2 DBs) (preferably moderate for upper body and one heavy for lower body 20 +) Matt Band 1 Exercise Reps Weight -Notes Goblet Squat 2 T Push Up 3 Bulgarian Split Squat 4 One Arm Band Row 5 Burpees Finisher: Suggested Cool Down: Butterfly stretch, Knee Hugs, seated twist, Childs Pose

11 Phase Two: Circuit B You Will Need: 2 Dumbbells & Kettlebell (preferably moderate for upper body and one heavy for lower body 20 +) Matt Stability Ball 1 Exercise Reps Weight -Notes Jumping Lunges 2 Side Plank Reach Through 3 DB Thruster 4 Deadlift to High Pull 5 Swings Finisher: Suggested Cool Down: Knee Hugs, Spiderman Stretch, Down Dog, Childs Pose

12 DVD 3 Phase Three: ABS Phase Three: Circuit A You will need 2 Dumbbells Matt Stability Ball 1 Exercise Reps Weight -Notes Off-Set Squat 2 Belly Blaster 3 SB Roll Out 4 RDL to Row 5 Super Plank Finisher: Suggested Cool Down: Plow, Hip Extension, Seated Twist, Childs Pose

13 Phase Three: Circuit B You Will Need 2 Dumbbells (preferably moderate 8-15 for upper body, heavy for lower body 20 +) Matt Stability Ball Medicine Ball (or DB) Kettlebell 1 Exercise Reps Weight -Notes Reverse Lunge & MB Twist 2 Renegade Row 3 One Leg Deadlift 4 SB Jackknife 5 Hand to Hand Swings Finisher: Suggested Cool Down: Plow, Hip Extension, Seated Twist, Childs Pose

14 Additional Cool Down Stretch Options Pigeon Butterfly Stretch

15 Knee Hug Kneeling Spiderman Crawl

16 Plow Hip Extension

17 Have a Blast With Your Trouble Spot Transformation #1 Strategy For Results Consistency Above the most challenging strength training workouts, the most heart pumping interval training sessions and even the most squeaky clean meal plans...is that you Stick To It! You will not get results if you do not follow through with consistency. You will not get results if you give up after 2 weeks. Do something that aligns with your values and goals every day. Getting Results is a Process and it Take Time But I have a Secret for you! The secret to creating a habit of consistent effort is. To Do Something EACH and EVERY day - a choice that will take you one step closer in the direction of your goal. Consider the alternative ü Doing Nothing - gets you nowhere ü Making excuses drains you, drawing you backwards ü Saying I'll do it tomorrow keeps you right where you are is this where you want to remain? Then stop putting off your happiness! Something is Better Than Nothing Something is what leads you to Success. The only way to get results is to Take Action. Take it Every Day starting RIGHT NOW

18 If you need any additional support, be sure to log into the forums at ClubFYM.com and ask for help! I am excited to celebrate your Trouble Spot Transformation Success. Be sure to share ~ I look forward to featuring your success story and celebrating with you in the forums! Holly@FitYummyMummy.com Author of Fit Yummy Mummy, The Trouble Spot Solution, Founder of ClubFYM, ACE Certified Fitness Professional, KBA certified, MAT, Director of Fitness Consulting Group and Prograde Nutrition s Weight Management Courses Specializing in Fat Loss Services and Programs for Busy Moms

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