This book is not proposed as a substitute for medical guidance from a doctor. The reader should regularly consult a doctor in all matters relating to

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Kerry Booker
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1 This book is not proposed as a substitute for medical guidance from a doctor. The reader should regularly consult a doctor in all matters relating to his or her health, particularly when there are any symptoms that may require diagnosis or medial attention.

2 Copyright 2015 Svelte LLC 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 electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. For permission requests, write to the publisher, addressed Attention: Copyright Coordinator, at the address below. Svelte LLC All rights reserved 2015 Malibu, California 2

3 Welcome To Your 4-Minute Deep Belly Detox Burners (Slim Body Blasts), Workout & Exercise Guide! Item Page What You Need For Your Workouts 4 Tips and tricks 4-5 Exercise Calendar 7 Workout Routines

4 What you need for your workouts: The greatest part about phase 1 is that you don t need ANY equipment J. The only things you need are: Yourself A mat or towel A watch (digital or with second hand) or timer Water Tips and Tricks: There are 3 main workouts and 2 bonus workouts that are used during this 15-day period: 1. Burn 2. Sculpt 3. Blast 4. Oh Yes (Bonus) 5. Tight Tummy (Bonus) Some basics Each of the 3 workouts has anywhere from 5-10 exercises each. These exercises should be performed for the noted amount of repetitions, with 10 seconds rest between each exercise Perform the noted workouts 3-5 times with 1 minute of rest between each set. How to downscale each workout 1. Increase rest time between both exercises and sets. 2. Decrease sets, NOT repetitions! 4

5 I want you to complete the workout by doing the prescribed repetition, however you can decrease the amount of times you repeat the workout. My theory behind this is that I want you to complete the entire workout for a sense of accomplishment! Mindset plays such a huge role in your success How to up each workout 1. Decrease rest time between both exercises and sets. 2. Add weights to appropriate exercises 3. Still not getting the burn you want? Two things are most likely going on here: Either you are not doing the exercises right, or you are a phenom, and in that case, let s chat ;) as I am sure I can think something up for you! Workout times and days I am a HUGE fan of morning workouts, but I know that some of you may not be so morning oriented. The MOST important thing is that you actually DO the workout. I don t care what time you get it done just GET IT DONE! Off Days As you will notice on the workout calendar you have 2 main workouts that you will be performing Monday, Wednesday and Fridays. On Tuesday, Thursday and Saturdays, I have assigned you to the Oh Yes Bonus Workout, as well as a 20-minute walk. Now I encourage you to do more than 1 round if you would like, but at the very minimum perform 1 round and take a 20-minute or longer walk. 5

6 You can also use your Tight Tummy workout on these days. On Sundays you will see Play Day, in your calendar. This is YOUR DAY TO PLAY! That means do something fun take a hike, play with your kids, go swimming or surfing Just DO something that makes you happy and is active! Still have questions? No problem, shoot them over to me mere@sveltetraining.com and let s get you dialed in! Time to get started! 6

7 Exercise Calendar: DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Burn DAY 8 Burn DAY 15 Oh Yes Bonus Workout+ 20 minute walk DAY 9 Oh Yes Bonus Workout+ 20 minute walk Sculpt DAY 10 Sculpt Oh Yes Bonus Workout+ 20 minute walk DAY 11 Oh Yes Bonus Workout+ 20 minute walk Blast DAY 12 Blast Oh Yes Bonus Workout+ 20 minute walk DAY 13 Oh Yes Bonus Workout+ 20 minute walk Play DAY 14 Play Burn **This PDF guide is for your convenience and reference. All workouts can be found in follow along format on your original download page** 7

8 Warm up: Use this warm-up before every workout! Exercise Reps Sets Good AMs 10 1 Squat-reach 10 (total) 1 Squat-reach 10 (total) 1 Jumping jacks 20 1 Criss-cross 20 (total) 1 Around the world 10 (total) 1 8

9 Burn: Perform exercises with 10-seconds rest between each exercise. Take 1-minute rest after you complete all of the exercises Repeat 3-4 times Exercise Reps Jumping jacks 20 Full body extensions 12 Squat punch 20 Circles to the front 20 Stationary luges 20 (total) Circles to the back 20 Plank (on elbows) 30 seconds 9

10 Sculpt: Perform exercises with 10-seconds rest between each exercise. Take 1-minute rest after you complete all of the exercises Repeat 3-4 times Exercise Reps 10-second squat 5 Pushups 12 Sumo squat 12 Alternating fast feet Curtsy Squat 20 seconds 12 (total) T Squeezes 12 10

11 Blast: Perform exercises with 10-seconds rest between each exercise. Take 1-minute rest after you complete all of the exercises Repeat 3-4 times Exercise Front and back hops Reps 20 (Total) Stick ups 12 Squat-T 10 Wide Pushups 10 Single leg pogo hop 20 (total) Tricep kick backs 20 Crab Touches 16 11

12 OH YES : Bonus Workout Perform exercises with 10-seconds rest between each exercise. Take 1-minute rest after you complete all of the exercises Repeat 3-4 times Exercise Reps Jump Squats 12 Plank Reverse Lunges 30 sec. 12 (total) Jump Plie 10 High Knees Donkey Hops 15 sec. 16 (total) 12

13 Tight Tummy : Bonus Ab Workout Perform exercises with 10-seconds rest between each exercise. Take 1-minute rest after you complete all of the exercises Repeat 3-4 times Exercise Dead Bugs Reps 20 (total) Heel Downs 10 Extensions 10 Criss Cross Sitting Russian Twists 20 (total) 20(total) 13

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This book is not proposed as a substitute for medical guidance from a doctor. The reader should regularly consult a doctor in all matters relating to

This book is not proposed as a substitute for medical guidance from a doctor. The reader should regularly consult a doctor in all matters relating to his or her health, particularly when there are any