WHAT IS THE BODY REVOLUTION?

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1 WHAT IS THE BODY REVOLUTION? The NPL Body Revolution is guideline to help you make healthy lifestyle changes and incorporate exercise and supplementation into your everyday life. The NPL Body Revolution was not meant to stop when the 12 weeks are over. It s a sustainable change in lifestyle meant to be part of your daily routine to help you maintain a healthy balanced lifestyle. If you choose to work with an athlete or coach, this does come at a seperate cost. The athlete or coach is fully endorsed by NPL to provide you with the best results, but they render the service to you in their own capacity. Helping you live a Healthier Life Disclaimer: If substitute supplements are used, we cannot guarantee results. If you decide to work with one of our athletes or coaches, please note this is at your own discretion and does not form part of the NPL Body Revolution programme.

2 TIPS ON STARTING YOUR BODY REVOLUTION JOURNEY 01 PLAN 04 HYDRATION 02 It is essential that you stay prepared and stick to your eating plan. Plan your meals when you have free time, for example a Sunday evening. Use NPL plastic shakers to store your whey protein, softgels or capsules effectively. Make sure you pack your food the night before to avoid the temptation of stopping somewhere for an unhealthy snack. Pack your training apparel and sneakers in advance, this will make it easier to get ready for your workout without making excuses. UNDERSTAND YOUR WORKOUT PLAN Keeping hydrated is extremely important for your overall health and weightloss efforts. Consume at least 8-10 glasses of water a day. It is especially important to consume enough water while you are training, you can add ProLifeStyle AMINO BURN to your water during training or throughout the day for increased energy, mental focus and fat burning. 05 TRACK YOUR PROGRESS Starting a new training schedule can be daunting, especially if you are a beginner. We have created a workout plan specifically to suite your fitness levels and goals. If you do not understand an exercise, contact NPL at revolution@npl.za.com for more information and our team will be happy to help. Make time to research your workouts and the different exercises for each day to ensure you are doing them correctly. Adjust your plan over the 12 weeks as you become more fit and comfortable by increasing your weights or increasing your reps for each exercise. 03 CONSISTENCY IS KEY The plan may be difficult to adjust to at first, but remaining consistent is most important. Try to ensure you are as consistent as possible with your hydration, supplementation, eating and workouts. It is most important to create a healthy lifestyle with balance. The NPL Body Revolution was not meant to stop when the 12 weeks are over. It is guideline to help you make healthy lifestyle changes and incorporate exercise and supplementation into your everyday life. hips Your revolution to a new life is not only about your weight. Due to your workout regime, you will begin to gain lean muscle which is crucial for a toned and lean physique. Therefore, we encourage you to track your weight and measurements online or using the NPL Body Revolution app weekly. chest waist thighs arm HOW TO MEASURE YOUR BODY: Ensure you do not squeeze the measuring tape too tightly over your skin, it should be flush against your skin and not constricting in any way. Upper Arm: Measure your arm at its largest girth, relax the muscle and slightly bend your arm. Chest: Breathe out and measure across the largest part of your chest. Waist: Ensure you are standing straight, measure the narrowest part of your waist. Hips: Measure the largest part of your hips, including your glutes. Thighs: Standing, measure at the largest girth, just below the buttocks. HOW TO TAKE BEFORE AND AFTER PICTURES 1. Take your before and after photos against a plain background, preferably a white/plain wall. 2. Wear clothing that will ensure you see your entire body shape e.g. a swimsuit, hot pants, speedo. 3. Do not wear any watches or jewelry. 4. Ask someone else to take your photo, please no mirror selfies. 5. Please ensure the lighting is good and the quality of the image is high. 6. Full body photo, looking into the camera, relax and don t pose. 7. Please wear the same clothing in your after photo if you can. 8. Take the photo from front, back and side.

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4 Helping you live a Healthier Life TRACK YOUR PROGRESS ONLINE Simply sign into your Body Revolution account, receive access to your eating plans, progress tracking and training videos everyday with explanations to ensure you are getting the best out of your workout! S OF TRAINING Ready to achieve that lean body you ve always dreamt about? Follow this 6-day training programme for the next 12 weeks specifically tailored for rapid fat loss. This programme includes 12 weeks of gym-based workout routines with the specific sets and reps and how to progress from week to week. Get more tips and great advice here LOG IN AND TRACK YOUR PROGRESS ONLINE

5 MONDAY- LEGS 5 minute warm-up (cycle/step) 5 minute cool-down (cycle/step) & stretch WEEK 1-6: FOLLOW THE GUIDELINE BELOW. Barbell squat 4 12, 10, 8, 6 90 Leg press 4 12, 10, 8, 6 90 Stiff-legged deadlift (barbell) 4 12, 10, 8, 6 60 Leg extension Hamstring curl Standing calf raises Leg press calf raises TUESDAY- CHEST AND SHOULDERS 5 minute warm-up (cycle/arm ergometer) 5 minute cool-down & stretch Bench press (barbell) 4 12, 10, 8, 6 90 Cable crossover / dumbbell fly Incline bench press (Dumbbell) 4 12, 10, 8, 6 60 Close grip push-up Shoulder press (Machine) 4 15, 12, 10, 8 90 Side raises (Dumbbell) Front raises (barbell/dumbbell) Bent-over rear fly (dumbbell) WEDNESDAY- HIGH INTENSITY CYCLING, CARDIO & ABS 5 minute warm-up 30 second sprint cycling followed by 1 minute slow speed cycling repeat 10 times for a total duration of 15 minutes. 5 minutes cool down. Exercise Time (sec) Exercise Time (sec) Stability ball crunches 45 Scissors 45 Mountain climbers 45 Side plank lifts 30 each side Flutter kicks 45 Russian twists 30 REST 45 REST 45

6 THURSDAY- BACK AND CALVES 5 minute warm-up (cycle/step) 5 minute cool-down (cycle/step) & stretch Lat pull-down (to the front) 4 12, 10, 8, 6 90 Bent-over rows (Barbell) 4 12, 10, 8, 6 90 Reverse-grip lat pull-down Machine row Hyperextensions Standing calf raises Leg press calf raises FRIDAY- BICEP, TRICEP AND ABS 5 minute warm-up (cycle/arm ergometer) 5 minute cool-down & stretch Standing bicep curl (dumbbell) (alternating) 4 12, 10, 8, 6 90 Overhead triceps extensions (dumbbell) 4 12, 10, 8, 6 60 Bicep cable curls (Straight Bar) 4 12, 10, 8, 6 60 Tricep push down (Straight Bar) Triceps push down (rope) 4 12, 10, 8, 6 60 Standing hammer Curls (Dumbbell) Stability ball crunch Hanging Leg Raises Seated twist 3 To failure 60 SATURDAY- FASTED CARDIO 30 minutes fasted cardio SUNDAY- REST Recover and Rest

7 WEEK 7-12: FOLLOW THE GUIDELINE BELOW. MONDAY- LEGS 5 minute warm-up (cycle/step) 5 minute cool-down (cycle/step) & stretch Key: Superset- means no rest between the exercises. Barbell squat 5 12, 10, 8, 6, 6 60 Leg press 4 12, 10, 8, 6 60 Lunges (dumbbell) 4 12, 10, 8, 6 60 Leg extension Hamstring curl Standing calf raises (Dumbbell) Leg press calf raises TUESDAY- CHEST AND SHOULDERS 5 minute warm-up (cycle/arm ergometer) 5 minute cool-down & stretch Incline chest press (dumbbell) 4 12, 10, 8, 6 90 Pec-deck Cable crossover 4 12, 10, 8, 6 60 Bench Press (dumbbell) 4 12, 10, 8, 6 0 Incline push-ups 4 To failure 60 Arnold press (dumbbell) 4 12, 10, 8, 6 60 Side raises (cable) Bent-over cable fly Shrugs (Barbell) 4 12, 10, 8, 6 60 WEDNESDAY- HIGH INTENSITY CYCLING, CARDIO & ABS 5 minute warm-up 30 second sprint cycling followed by 1 minute slow speed cycling repeat 10 times for a total duration of 15 minutes. 5 minutes cool down. Exercise Time (sec) Exercise Time (sec) Upper circle crunches 30 Crunch and twists 30 Twisted T-planks 60 Seated ab circles 30 each side 21 crunch 60 Tuck Planks 60 REST 30 REST 30

8 THURSDAY- BACK AND CALVES 5 minute warm-up (cycle/step) 5 minute cool-down (cycle/step) & stretch Wide grip pull-ups One-arm row (dumbbell) (each arm) 4 12, 10, 8, 6 60 Wide grip Lat pull-down (front) 4 12, 10, 10, 8 60 Machine row (cable) Narrow grip lat pull-down Hyperextensions Standing calf raises Leg press calf raises FRIDAY- BICEP, TRICEP AND ABS 5 minute warm-up (cycle/arm ergometer) 5 minute cool-down & stretch Standing bicep curl (EZ Bar) 4 12, 10, 8, 6 90 Overhead triceps extension (dumbbell) 4 12, 10, 8, 6 60 Pull-ups (assisted if necessary) Tricep push down (Straight bar) Seated bicep curl (Dumbbell) (alternating) 4 12, 10, 8, 6 60 Triceps push down (rope) Exercise ball transfer crunch Hanging knee raises Russian twist 3 To failure 60 SATURDAY- FASTED CARDIO Fasted cardio- 45 minutes cardiovascular training between 50 60% maximum heart rate SUNDAY- REST Recover and Rest

9 BODY REVOLUTION TERMS AND CONDITIONS Body Revolution Terms and Conditions Please consult with your physician before beginning this or any other exercise program and / or diet program. Certain exercises and programs are not appropriate for all people. Carefully review the complete workout and diet plan prior to using the diet plan or exercise program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have any physical discomfort, you should stop immediately. All information provided by Nutritional Performance Labs is of a general nature. No information is to be taken as medical advice or health advice pertaining to an individual s specific health or medical condition. Waiver I acknowledge that I have been informed of the need to obtain a physician's examination and approval prior to beginning this exercise program. I fully understand the program may be strenuous and choose to participate completely voluntarily. I accept all responsibility for my health and any resultant injury or mishap that may affect my well-being or health in any way. I hold harmless of any responsibility, the instructor, facility or any persons involved with this program or testing procedures. Informed Consent By signing this document, I acknowledge that I have voluntarily chosen to participate in the Body Revolution program which consists of progressive physical exercise and meal plan, which can enhance the musculoskeletal and cardiorespiratory systems. In signing this document, I acknowledge being informed of the possible strenuous nature of the program and the potential for unusual, but possible physiological results including, but not limited to, abnormal blood pressure, fainting, heart attack or death. By signing this document, I assume all risk for my health and well-being and hold harmless of any responsibility, the instructor, facility or persons involved with this program and testing procedures. I understand that questions about exercise procedures and recommendations are encouraged and welcomed. Agreement and Release of Liability In consideration of being allowed to participate in the activities and programs of Nutritional Performance Labs Body Revolution and to use its supplementation, workout programs and meal plans. I do hereby waive, release and forever discharge Nutritional Performance Labs from any and all responsibilities or liability from injuries or damages resulting from my participation in any activities or use of the workout programs, meal plans, instruction or machinery in the above-mentioned activities. Results May Vary Reasons for obesity or being overweight will be different from person to person. Rates of each person s metabolism, food intake and levels of exercise and physical exertion vary from person to person. This means the results of weight loss will also vary. No individual result should be seen as typical. This product is not intended to diagnose, treat, cure or prevent any disease. No Guarantees I understand that much of the success of the program will depend on my efforts and following the guidance provided by Nutritional Performance Labs and that there are no guarantees or assurances that the program will be successful. I understand that it is important to follow instructions when taking supplements and ensure these are used correctly. Nutritional Performance Labs Ambassador Coaches If I chose to use an Nutritional Performance Labs coach, I understand this relationship is entirely separate from Nutritional Performance Labs and NPL is not held responsibly for the relationship with the Ambassador / Coach