THE
SUMMER
BODY
10 WEEK PROGRAM
M A L1 E
TABLE OF CONTENTS
SECTION 1 . THE TRAINING PLAN WEEKS 1-4
SECTION 2 . TRAINING WEEKS 5-7
SECTION 3.
TRANING WEEKS 8-10
SECTION 4.
CARDIO PLANS
SECTION 5.
AB CIRCUITS
SECTION 6.
GROCERY LIST
SECTION 7.
MEAL PLANNING / PORTION
SECTION 8.
CHEAT MEAL GUIDE
SECTION 9.
EXERCISE VIDEOS
SECTION 10. MOTIVATION
2
SECTION 1
TRAINING PLAN
WEEKS 1 – 4
Disclaimer: With any exercise program you assume certain risks to your health and safety. Any form this is no exception. It
is possible that you may of exercise program can cause injuries, and become injured doing the exercises in your program,
especially if they are done with poor form. You must consult your doctor before beginning ANY meal plan or exercise
3
program, no exceptions. You are using Brandon Michael’s nutrition advice, workouts and coaching at your own risk.
Brandon Michael is not responsible for any injuries or health problems you may experience.
PLEASE READ THIS ENTIRELY
DB = Dumbbell
SS = Superset
The below example describes the sets and repetitions (reps) that you may see in the weekly program.
3 x 10
This means 3 sets of 10 reps. Perform 1 set of 10 reps. Rest 1 minute, perform another 10 reps, rest another
minute and perform your last set of 10 reps.
* Remember, use a weight that you reach failure with at the last rep, the last rep should be challenging.
If you need more rest between sets then take it, always use proper form.
* Always rest 45 seconds - 1 minute between sets unless stated “Burnout”. “Burnout” sets are the last sets and
performed with no rest, the weight is decreased and the reps are much higher.
Below is an example of a “Burnout set”
For example:
1 x 15
1 x 10
1x8
1x6
1 x 20 (Burnout)
After the set of 6 reps, you will have no rest, you immediately drop at least ½ of weight off and try to get 20 reps.
Important:
*Never do intense cardio before you lift (as a warm up is fine, but nothing more than a light 10 minutes)
*As the # of reps decrease each set, slightly increase the weight you are using.
*All reps should be performed to failure. For example 3 x 10 means the 9th rep should be challenging and the 10th
rep should be very hard so that you can’t perform another rep.
*Utilize the Links for over 100+ videos. Some exercises seen in the videos will be performed in the second and third
phase i.e.; Functional movements will be added later in training.
*If you cannot do 6 days just do as many as you can. Don’t skip leg day
*if your time is limited your priority should always be training > abs > cardio
*Men will be focused on chest + calves for the first 4 weeks; these muscles will be trained twice per week
Disclaimer: With any exercise program you assume certain risks to your health and safety. Any form this is no exception. It
is possible that you may of exercise program can cause injuries, and become injured doing the exercises in your program,
especially if they are done with poor form. You must consult your doctor before beginning ANY meal plan or exercise
4
program, no exceptions. You are using Brandon Michael’s nutrition advice, workouts and coaching at your own risk.
Brandon Michael is not responsible for any injuries or health problems you may experience.
DAY 1 | Chest , Triceps , Abs , Cardio
Incline Dumbbell Press
1 x 15
2 x 12
2 x 10
Incline dumbbell Fly
1 x 15
3 x 12
Flat Barbell Press (Rest Pause Technique)
6 total sets using same weight entire time with 20 seconds rest between
For the first set choose a weight you reach failure at 20 reps. the number of reps will go down
dramatically each set. Make sure you only rest 20 seconds. Use a spotter please. It’s going to be very
challenging
Set 1: 20 reps
20 seconds rest
Set 2: Rep till failure
20 seconds rest
Set 3 Rep till failure
20 seconds rest
Set 4 Rep till failure
20 seconds rest
Set 5 Rep till failure
20 seconds rest
Set 6 Rep till failure
Chest fly machine
1 x 15
3 x 12
Close Grip Bench Press
2 x 15
2 x 12
Dips
3 x failure
5
DAY 1 CONTINUED.
Standing Triceps Press down (Rest Pause)*choose weight you reach failure at 15 reps
Set 1: 15 reps
20 seconds rest
Set 2: Rep till failure
20 seconds rest
Set 3 Rep till failure
20 seconds rest
Set 4 Rep till failure
20 seconds rest
Set 5 Rep till failure
Skull Crushers (triceps)
2 x 15
2 x 12
1 x 10
Abs
Choose 1 circuit
Cardio
Your choice of cardio from the list
6
DAY 2 | BACK, BICEPS, ABS, CARDIO
Pull-ups
4 x failure (rest 2 minutes between sets)
**If you cannot perform pullups do 4 x 1 Lat Pulldowns
Bent Over Barbell Rows
1 x 15
1 x 10
1x8
1x6
Seated Cable Rows close Grip Rest Pause * choose weight you reach failure at 15 reps
Set 1: 15 reps
20 seconds rest
Set 2: Rep till failure
20 seconds rest
Set 3 Rep till failure
20 seconds rest
Set 4 Rep till failure
20 seconds rest
Set 5 Rep till failure
REST 2-3 minutes, then perform seated cable rows rest pause again
Seated Cable Rows close Grip (Rest Pause) *use same weight you used before
Set 1: 15 reps
20 seconds rest
Set 2: Rep till failure
20 seconds rest
Set 3 Rep till failure
20 seconds rest
Set 4 Rep till failure
20 seconds rest
Set 5 Rep till failure (you will only get about 2 reps)
Rest 3 mins then perform deadlifts
Deadlift
1 x 15
2 x 12
2x8
7
DAY 2 CONTINUED
EZ Bar Curls(Rest Pause) * choose weight you reach failure at 15 reps and stay with that weight the
entire time
Set 1: 15 reps
20 seconds rest
Set 2: Rep till failure
20 seconds rest
Set 3 Rep till failure
20 seconds rest
Set 4 Rep till failure
20 seconds rest
Set 5 Rep till failure
Rest 2 minutes and repeat the above set of barbell curls again
Standing Cable curls
2 x 15
2 x 12
1x8
Seated hammer curl (biceps)
2 x 20
2 x 10 (slightly increase weight since you are doing less reps here)
Isolation One Arm Preacher curls (Dumbbell or Machine)
2 x 15 (2 sets of 15 reps per arm)
Abs
Choose 1 circuit
Cardio
Your choice of cardio from the list
8
DAY 3 | LEGS
Warm up
Treadmill 3.0 speed 10 minutes
Barbell Squats
2 x 15
2 x 10
2x8
Quad extensions
1 x 15
1 x 12
3 x 10
Lying Leg Curl
1 x 15
1 x 12
3 x 10
Stiff Leg Deadlifts using barbell or dumbbells
1 x 12
1 x 10
1x8
1 x 20 burnout
Standing calf raises
2 x 15
2 x 10
2x8
Seated calf raises
3 x 10
No abs or Cardio on day 3
9
DAY 4 | SHOULDERS, ABS, CARDIO
Dumbbell side raises (seated or standing)
2 x 15
2 x 12
Dumbbell Shoulder Press (Rest Pause) * choose weight you reach failure at 15 reps
Set 1: 15 reps
20 seconds rest
Set 2: Rep till failure
20 seconds rest
Set 3 Rep till failure
20 seconds rest
Set 4 Rep till failure
20 seconds rest
Set 5 Rep till failure (you will only get a few reps)*
Rear Delt Fly's
2 x 15
3 x 10
Standing Face Pull (targets traps, rear delts)*
2 x 15
2 x 12 (slightly increase weight)
* Set the cable pulley at a high setting using the rope attachment. This is definitely an exercise you
don’t want to go too heavy on. Form is everything here, get a good squeeze and keep your hands
above shoulders. Set the cable pulley at a high setting using the rope attachment.
Dumbbell Shoulder Press (Rest Pause) * choose weight you reach failure at 15 reps
Set 1: 15 reps
20 seconds rest
Set 2: Rep till failure
20 seconds rest
Set 3 Rep till failure
20 seconds rest
Set 4 Rep till failure
20 seconds rest
Set 5 Rep till failure (you will only get a few reps)*
Barbell Shrugs
3 x 10
Abs – Choose circuit
Cardio – Choose cardio routine
10
Day 5| CHEST, CALVES, ABS
Incline dumbbell press superset with Incline dumbbell fly
3 x 12
1x8*
*Perform 1 set of incline dumbbell press for 12 reps, without rest perform 12 reps of incline dumbbell fly,
rest 1 minute, repeat 3 times. For the final 4th set, slightly increase the weight of incline dumbbell pressperform 8 reps and then 8 reps of incline dumbbell fly
Incline Dumbbell press
2 x 15
2 x 12
1x8
1x6
1 x 20 burnout
Pushups
1 x 75*
*Perform 75 reps total. Take rest when needed. Its going to take a while, don’t underestimate this ! Its going
to be even harder because its at the end of the workout
Standing Calf Raises
5 x 15
Abs
Choose 1 circuit
11
DAY 6 300 Rep workout
Move through this as quickly as possible, completing 50 reps per exercise.
Select a weight where you can perform between 15 and 20 unbroken repetitions at full capacity, rest
when needed. Spiderman Planks are bodyweight only.
Squats x 50 reps
Lat Pulldowns x 50 reps
Seated Cable Row x 50 reps
Side Raises x 50 reps
Deadlifts x 50 reps
Spiderman Plank x 50 reps
Abs
Choose 1 circuit
Cardio
Choose 1 cardio routine
12
SECTION 2
TRAINING PLAN
WEEKS 5-7
Disclaimer: With any exercise program you assume certain risks to your health and safety. Any form this is no exception. It
is possible that you may of exercise program can cause injuries, and become injured doing the exercises in your program,
especially if they are done with poor form. You must consult your doctor before beginning ANY meal plan or exercise 13
program, no exceptions. You are using Brandon Michael’s nutrition advice, workouts and coaching at your own risk.
Brandon Michael is not responsible for any injuries or health problems you may experience.
You will be performing giant sets and/or supersets each training day. Please complete
as many training days as you can per week. These workouts are going to challenge you
and push you past your limits!
4x per week cardio post training
5x per week abs post training
Monday: Chest, cardio, abs
Superset below x 5 (perform with no rest between exercises)
Incline press (Dumbbell or Barbell) 10 reps
Immediately into
Incline dumbbell flys 10 reps
Machine fly's
2 x 15
2 x 10
1x8
1 x 15 burnout
Flat Barbell Press
3 x 10 *
*Count 3 seconds on the way down, and 3 seconds on the way up
go a little lighter then normal here.
Cardio: Choose 1 from list
Abs: Choose 1 circuit
Disclaimer: With any exercise program you assume certain risks to your health and safety. Any form this is no
exception. It is possible that you may of exercise program can cause injuries, and become injured doing the exercises
in your program, especially if they are done with poor form. You must consult your doctor before beginning ANY 14
meal plan or exercise program, no exceptions. You are using Brandon Michael’s nutrition advice, workouts and
coaching at your own risk. Brandon Michael is not responsible for any injuries or health problems you may
Tuesday Back, cardio, abs
Pull-ups
4 x till failure ( 1 minute rest between sets)
Lat pull downs normal grip
4 x 10
Bent over barbell rows
2 x 10
2x6
1x4
Pull-down/ Row superset
Wide grip lat pull downs 10 reps
Immediately into
Close grip seated cable rows 10 reps
----Rest 1 minute and repeat 4 more times--Single arm DB rows
3 x 10
1x7
Deadlifts
4 x 10
Cardio: Choose 1 from list
Abs: Choose 1 circuit
Disclaimer: With any exercise program you assume certain risks to your health and safety. Any form this is no exception. It
is possible that you may of exercise program can cause injuries, and become injured doing the exercises in your program,
especially if they are done with poor form. You must consult your doctor before beginning ANY meal plan or exercise 15
program, no exceptions. You are using Brandon Michael’s nutrition advice, workouts and coaching at your own risk.
Brandon Michael is not responsible for any injuries or health problems you may experience.
Wednesday: Legs
Warm up: Walk on the treadmill for 5 minutes at a 3.5 speed / 3.0 incline
Quad extensions
2 x 15
2 x 10
2x8
1x6
1 x 20 burnout
Squats
1 x 20
2 x 15
2 x 10
1x8
Leg Press/ Hamstring curl superset
Leg Press 12 reps
Immediately into
Lying hamstring curl 12 reps
---Rest 1 minute, repeat 3 more times--Seated calf raises
2 x 15
2 x 10
Static Lunges
4 x 10
Disclaimer: With any exercise program you assume certain risks to your health and safety. Any form this is no exception. It
is possible that you may of exercise program can cause injuries, and become injured doing the exercises in your program,
especially if they are done with poor form. You must consult your doctor before beginning ANY meal plan or exercise 16
program, no exceptions. You are using Brandon Michael’s nutrition advice, workouts and coaching at your own risk.
Brandon Michael is not responsible for any injuries or health problems you may experience.
Thursday: Shoulders, cardio , abs
Superset #1 (perform with no rest between exercises)
Seated Dumbbell side raises (strict form) 10 reps
Immediately into
Dumbbell Shoulder Press 10 reps
----Rest 1 minute then repeat superset 4 more times---**Rest up to 3 minutes between superset #1 and superset #2**
Superset #2 (perform with no rest between exercises)
Arnold Press 15 reps
Immediately into
Barbell Front Raise 15 reps (do not go heavy here!)
----Rest 1 minute then repeat superset 5 more times---Rear Delt Machine Flys
3 x 12
Barbell Shrugs
2 x 12
2 x 10
Cardio: Choose 1 from list
Abs: Choose 1 circuit
Disclaimer: With any exercise program you assume certain risks to your health and safety. Any form this is no exception. It
is possible that you may of exercise program can cause injuries, and become injured doing the exercises in your program,
especially if they are done with poor form. You must consult your doctor before beginning ANY meal plan or exercise 17
program, no exceptions. You are using Brandon Michael’s nutrition advice, workouts and coaching at your own risk.
Brandon Michael is not responsible for any injuries or health problems you may experience.
Friday: Arms (Biceps into Triceps) , Cardio , Abs
Bicep superset #1 for 4 sets total
EZ bar curls 10 reps
Immediately into
Seated Incline bench dumbbell curls 10 reps (go lighter here, stay strict)
Bicep superset #2 for 5 sets total
Standing Hammer curls 10 reps
Immediately into
Narrow Grip pull-ups x failure (palms facing each other)
TIP: Bring dumbbells to pull-up bar to save yourself that walk every time
Preacher Curls
4 x 10
Triceps superset #1 for 5 sets total
Skull Crushers 15 reps
Immediately into
Reverse Grip cable triceps extension 10 reps
Triceps superset #2 for 6 sets total
Dips 15 reps
Immediately into
Pushups x 25
Single arm triceps press down
3x8
Cardio: Choose 1 from list
Abs: Choose 1 circuit
Disclaimer: With any exercise program you assume certain risks to your health and safety. Any form this is no exception. It
is possible that you may of exercise program can cause injuries, and become injured doing the exercises in your program,
especially if they are done with poor form. You must consult your doctor before beginning ANY meal plan or exercise 18
program, no exceptions. You are using Brandon Michael’s nutrition advice, workouts and coaching at your own risk.
Brandon Michael is not responsible for any injuries or health problems you may experience.
Saturday: Quads, Chest, abs
Incline Barbell
4 x 10
Incline Dumbbell fly
4 x 12
2x8
Split Squat (both feet on ground)
4 x 10
Seated Quad extension isolation (1 leg at a time)
4 x 12
Abs: Choose 1 circuit
Sunday: Rest ! Enjoy a Cheat Meal
Disclaimer: With any exercise program you assume certain risks to your health and safety. Any form this is no exception. It
is possible that you may of exercise program can cause injuries, and become injured doing the exercises in your program,
especially if they are done with poor form. You must consult your doctor before beginning ANY meal plan or exercise 19
program, no exceptions. You are using Brandon Michael’s nutrition advice, workouts and coaching at your own risk.
Brandon Michael is not responsible for any injuries or health problems you may experience.
SECTION 3
TRAINING PLAN
WEEKS 8 - 10
Disclaimer: With any exercise program you assume certain risks to your health and safety. Any form this is no exception. It
is possible that you may of exercise program can cause injuries, and become injured doing the exercises in your program,
especially if they are done with poor form. You must consult your doctor before beginning ANY meal plan or exercise 20
program, no exceptions. You are using Brandon Michael’s nutrition advice, workouts and coaching at your own risk.
Brandon Michael is not responsible for any injuries or health problems you may experience.
DAY 1 | Chest , Triceps , Abs , Cardio
Incline Dumbbell Press
1 x 15
2 x 10
2x8
1x6
Flat dumbbell Fly
2 x 15
3 x 12
Incline Barbell Press (Rest Pause Technique)
6 total sets using same weight entire time with 20 seconds rest between
For the first set choose a weight you reach failure at 20 reps. the number of reps will go down
dramatically each set. Make sure you only rest 20 seconds. Use a spotter please. It’s going to be very
challenging
Set 1: 20 reps
20 seconds rest
Set 2: Rep till failure
20 seconds rest
Set 3 Rep till failure
20 seconds rest
Set 4 Rep till failure
20 seconds rest
Set 5 Rep till failure
20 seconds rest
Set 6 Rep till failure
Chest fly machine
1 x 15
3 x 12
Close Grip Bench Press
3 x 15
Triceps Press down (Rest Pause)*choose weight you reach failure at 15 reps
Set 1: 15 reps
20 seconds rest
Set 2: Rep till failure
20 seconds rest
Set 3 Rep till failure
20 seconds rest
Set 4 Rep till failure
20 seconds rest
Set 5 Rep till failure
21
DAY 1 CONTINUED
Skull Crushers (triceps)
2 x 12
2 x 10
1x8
1 x burnout
One Arm overhead dumbbell triceps extension (seated)*
3 x failure
*Please use 15-20 lbs. dumbbell for this exercise. Strict form, should be reaching about 15 reps per
arm this really hits that inside head of the triceps nice. Go heavier after 1st set once form is established
Seated calf raise: 4 x 10 , 3 x 8
22
DAY 2 | BACK, BICEPS, ABS, CARDIO
Deadlift
1 x 15
3x8
Neutral Grip Lat Pulldowns
2 x 10
2x8
1x6
1 x 15 burnout
Bent Over Barbell Rows Supinated (underhand grip)
1 x 15
3 x 10
Seated Cable Rows Wide Grip
1 x 12
1 x 10
1x8
1x6
1 x 20 burnout
Close Grip Pullups*
3 x 10
*If you cannot perform a pullup, do assisted pullups with the appropriate weight to reach 10 reps
Standing Hammer Curls (both arms same time)
2 x 10
2x8
Barbell Curls
1 x 12
3 x 10
Reverse Grip EZ Bar curls ss with Incline DB curls*
2 x 12
2 x 10
*Perform 1 set of reverse grip ez bar curls for 12 reps, then without rest perform 12 reps of seated
incline DB curls. For the seated incline curls you’ll want to use a lighter set of dumbbells, this is a strict
movement.
Abs
Choose 1 circuit
Cardio
Your choice of cardio from the list
23
DAY 3 | LEGS
Warm up
Treadmill 3.5 speed , 5.0 incline for 5 minutes
Barbell Squats
1 x 15
2 x 10
2x8
2x6
Leg Press *
1 x 15
1 x 10
1x8
*Make sure you go till failure! Push hard and get focused. Do not let your knees come above your toes.
Please watch my leg videos provided.
Hack Squats
3 x 15
Quad extensions ss Lying hamstring curls
1 x 15
1 x 12
1 x 10
1x8
1x6
Stiff Leg Deadlifts using barbell or dumbbells
4 x 15
Standing calf raises
2 x 15
2 x 10
2x8
Seated calf raises
4x6
No abs or Cardio on day 3
24
DAY 4 | SHOULDERS, ABS, CARDIO
Superset #1 (perform with no rest between exercises)
Seated Dumbbell side raises (strict form) 10 reps
Immediately into
Dumbbell Shoulder Press 10 reps
----Rest 1 minute then repeat superset 4 more times---Superset #2 (perform with no rest between exercises)
Arnold Press 15 reps
Immediately into
Barbell Front Raise 15 reps (do not go heavy here!)
----Rest 1 minute then repeat superset 4 more times---Bent over rear delt fly's (you can also use machine)
3 x 12
1 x 10
Dumbbell Shrugs: 3 x 10
Abs – Choose circuit
Cardio – Choose cardio routine
25
Day 5| CHEST, CALVES, ABS
Flat dumbbell press superset with Flat dumbbell fly
3 x 10
1x8
Flat Barbell press
1 x 12
1x8
1x6
1 x 20 burnout
Pushups
1 x 100*
*Perform 100 reps total. Take rest when needed. Its going to take a while, don’t underestimate this ! Its
going to be even harder because its at the end of the workout
Standing Calf Raises
5 x 15
Abs
Choose 1 circuit
26
DAY 6 300 Rep workout
Move through this as quickly as possible, completing 50 reps per exercise.
Select a weight where you can perform between 10 and 12 unbroken repetitions at full capacity, rest
when needed. Spiderman Planks are bodyweight only.
Side Raises x 50 reps
Close Grip Lat Pulldowns x 50 reps
Lat Pullovers x 50 reps
Hack Squats x 50 reps
Leg Press x 50 reps
Military Press x 50 reps
Abs
Choose 1 circuit
Cardio
Choose 1 cardio routine
27
SECTION 4. 10 X CARDIO PLANS
5 indoor cardio routines
5 outdoor cardio routines
28
Routine #1 Indoor
HIIT Cardio for 30 minutes (High intensity interval training)
Equipment: Treadmill, elliptical , spin bike or step mill
5 minute warm up at 3.0 speed, then alternating between high
intensity for 1 minute and low intensity for 2 minutes, then cool
down at 2.0 speed for 5 minutes
3.0
6.0
3.0
6.0
3.0
6.0
3.0
6.0
3.0
6.0
3.0
6.0
3.0
2.0
5 minutes
1 minute
2 minutes
1 minute
2 minutes
1 minute
2 minutes
1 minute
2 minutes
1 minute
2 minutes
1 minute
2 minutes
5 minutes
29
Routine #2 Indoor
Incline treadmill dumbbell intervals for 20 minutes
Equipment: Treadmill and 5 lb. dumbbells to start.
5 minute warm up at 3.0 speed and 3.0 incline. Then walk with
dumbbells at 3.5 speed and 5.0 incline for 2 minutes , then without
for 1 minutes. You can increase the weight slightly as the weeks go
on. I would work up to 20 lb dumbbells in each hand.
3.0 warm up 5 minutes
3.5 / 5.0
3.5 / 5.0
3.5 / 5.0
3.5 / 5.0
3.5 / 5.0
3.5 / 5.0
3.5 / 5.0
3.5 / 5.0
3.5 / 5.0
3.5 / 5.0
with dumbbells
1 minute
with dumbbells
1 minute
with dumbbells
1 minute
with dumbbells
1 minute
with dumbbells
1 minute
2 minutes
2 minutes
2 minutes
2 minutes
2 minutes
30
Routine #3 Indoor
HIIT Cardio variety for 30 minutes
Equipment: Elliptical , spin bike, Leg press
3 minutes Elliptical medium intensity
3 minutes spin bike medium intensity
1 minute on the leg press, use a weight you can get 25-30 reps with.
You should be doing normal reps here with good form.
2 minutes Elliptical increase intensity
2 minutes spin bike increase intensity
1 minute on the leg press
1 minutes Elliptical high intensity
1 minutes spin bike high intensity
1 minute on the leg press, use a weight you can get 25-30 reps with.
You should be doing normal reps here with good form.
REPEAT 1 more time (rest in between if you need it and stay
hydrated)
31
Routine #4 Indoor
Cardio variety for 30 minutes
Equipment: Treadmill, Spin Bike, Medicine Ball 5-12 lbs.
4 minutes treadmill 3.5 speed / 5.0 incline
20 med ball slams (see video)
4 minutes medium intensity on spin bike
-Repeat 2 more times
32
Routine #5 Indoor
HIIT on Stairmaster / Elliptical for 20 minutes
Equipment: Stairmaster , Elliptical
1 minute warm up Elliptical
1 minute high intensity Elliptical
1 minute low intensity Elliptical
1 minute high intensity Elliptical
1 minute low intensity Elliptical
3 minutes low intensity Stairmaster
1 minute high intensity Stairmaster
3 minutes low intensity Stairmaster
1 minute high intensity Stairmaster
3 minutes low intensity Stairmaster
1 minute high intensity Stairmaster
2 minutes low intensity
33
Routine #6 Outdoors
Track Sprints
200 m sprint
200 m walk
200 m sprint
200 m walk
200 m sprint
200 m walk
200 m sprint
200 m walk
34
Routine #7 Outdoors
Bicycle ride
Bike ride for 45 minutes with a variety of hills and flat surfaces at a
medium intensity.
35
Routine #8 Outdoors
This can be performed anywhere , just know how far 50m is
30 lunges (bodyweight only)
50 m Sprint
50 m Walk
30 bodyweight squats
50 m Sprint
50 m Walk
30 Jumping Jacks
50 m Sprint
50 m Walk
36
Routine #9 Outdoors
Swimming in lap pool
2 full laps , then rest for 2 minutes and repeat
Try to complete 10 laps total !
Swimming is a very effective way to burn calories. Have fun with it,
you don’t have to be an amazing swimmer to burn calories and get a
great workout in a short amount of time
37
Routine #10 Outdoors
Jump rope for 10 minutes
This doesn’t have to be 10 minutes straight. Jump rope for 1 minute
and take a 2 minute rest, then repeat until you reach a total of 10
minutes jumping .
Note: A Cooper Institute Aerobic test found that 10 minutes of
jumping rope equals a 30 minute run.
Enjoy!
38
SECTION 5. AB CIRCUITS
Ab Circuit 1
Seated Leg Tucks x 20
Stability Ball crunches x 50
Scissor kicks x 50
Ankle Taps x 50
Ab Circuit 2
Reverse Crunch x 50
Hanging leg raises x 30
Ab roll outs using the wheel x 20
Dying Bugs x 50
Ab Circuit 3
Decline Sit ups x 30
Hanging Knee Raises x 50
Roman twists with med ball x 20
Spiderman Planks x 40
Weighted Rope Crunches x 30
Ab Circuit 4
Wheel rollouts x 20
Hanging Knee Raise x 30
Decline Sit-ups with 5 lb. Medicine Ball x 40
Valslide Pike x 20
Ab Circuit 5
Wheel rollouts x 25
Seated V Up x 25
Toes to bar x 20
Valslide Pushup x 10
39
Ab Circuits explanation
Each circuit contains different exercises, please complete all exercises
with the rep range next to it. All reps do not need to be performed at
once.
For example, ab circuit #1 has scissors kicks x 50 . If you can only
perform 20 reps, then perform 20 reps and rest for 30 seconds. After 30
seconds continue where you let off. You may have to stop and rest a
few times but that’s ok. It is meant to be challenging.
If you rest, try to keep it to 30 seconds.
Each circuit gets progressively harder. If you are a beginner please start
with circuit #1
These ab circuits are to be performed after your training session . You
can choose which circuit you want to perform.
40
SECTION 6. GROCERY LIST
PICTURES OF FOOD + DESCRIPTION
41
POWER CRUNCH MINT CHOCOLATE
POWER CRUNCH VANILLA
KIND BARS
PETER PAN PEANUT BUTTER
TEDDIES NATURAL PEANUT BUTTER
JUSTIN'S ALMOND BUTTER
ADAMS NATURAL PEANUT BUTTER CRUNCH
42
ADAMS NATURAL PEANUT BUTTER CREAMY
POP SECRET 100 CALORIE
MISSION LOW CARB WRAPS
QUEST CHOC. CHIP COOKIE DOUGH
LIQUID EGG WHITES
CALIFA FARMS NO SUGAR ADDED ALMOND MILK
43
SOYLICIOUS COCONUT MILK UNSWEETENED
STEVIA LIQUID FORM
STEVIA IN THE RAW
TRUVIA
CHOBANI NONFAT GREEK YOGURT
FAGE GREEK YOGURT
44
JELL-O SUGAR FREE PUDDING CUPS
PASTRY CRISPS
BUTTERED POPCORN RICE CAKES
QUAKER MINI RICE CAKES CARAMEL
QUAKER CHEESE RICE CAKES
45
ELEMENT RICE CAKES WITH CHOCOLATE
POPCHIPS SOUR CREAM & ONION
SKINNY POP
GO VEGGIE ! VEGAN CHEESE / LACTOSE FREE
HAAS AVOCADOS
QUINOA
QUINOA PASTA
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MAHATMA JASMINE WHITE RICE
BASMATI RICE
LUNDBERG JASMINE WHITE RICE
THAILAND JASMINE WHITE RICE
KASHI HEART TO HEART CEREAL
KASHI GO LEAN CRUNCH CEREAL
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KASHI GO LEAN CEREAL
KASHI CHEWY NUT BARS
KASHI CHOCOLATE CHIP BARS
KASHI STRAWBERRY BARS
FIBER ONE 90 CALORIE BARS
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FIBER ONE LEMON BARS 90 CALORIE
FIBER ONE COFFEE CAKE BARS 90 CALORIE
FIBER ONE BROWNIE
BREYERS ALL NATURAL VANILLA ICE
CREAM INDIVIDUAL PORTIONS
HALO TOP BIRTHDAY CAKE ICE CREAM
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HALO TOP MINT CHIP ICE CREAM
HALO TOP SEA SALT CARAMEL ICE CREAM
HALO TOP PEANUT BUTTER ICE CREAM
BREYERS ALL NATURAL VANILLA ICE CREAM
COOL WHIP, WHIPPED TOPPING LITE
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ORGANIC BABY KALE
DRY SPINACH
ORGANIC BABY SPINACH
GREEN BEANS
BROCCLI
ALMOND BREEZE UNSWEETENED MILK
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CAGE FREE EGGS
POWERADE ZERO MIXED BERRY FLAVOR
DRIED FRUIT - APPLE
DRIED FRUIT - MANGO
MANDARIN ORANGES
GREEN SEEDLESS GRAPES
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RED SEEDLESS GRAPES
HONEYDEW MELON
MINI SEEDLESS WATERMELON
ORGANIC FUJI APPLE
STRAWBERRY'S
BANANAS'
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Swordfish
Salmon
Chicken Breast
Ground Turkey 93%
Tuna in packet
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SECTION 7. MEAL PLANNING & PORTIONS
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The grocery list you just looked at provides you with a variety of
protein, carb, and fat sources. It is a very good foundation to choose
from with specific foods I have eaten over the years. You need to get
creative, look around the supermarket and see what’s there.
Incorporate a variety of proteins, carbs and fats in your diet.
Purchasing food is just step 1. You then have to cook it, prepare it,
which shouldn’t take more then a few hours for a few days worth of
food.
I suggest looking at your week ahead on paper and writing your
work / school / life schedule down with time frames each day. Write
down the time you wake up , the time you plan on going to bed, and
the amount of food you’ll have to eat in that time.
For example:
You wake up at 7 am and go to bed at 10 pm
You consume 2,320 calories daily (200 protein 200 carbs 80 fat)
That’s an average of eating 464 calories every 3 hours. You need to
be aware that by 10:30 am you should have eaten 928 calories.
Even if you do intermittent fasting you need to be aware of how
many hours have passed and what you need to eat.
Utilize calorie counting apps, take the time to plan your meals and
your days.
Planning ahead and knowing your meals / macros will lead to
greater results.
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Start with Monday and write down the time your waking up, that
should be meal #1 , then put your next meal time down for meal #2,
and continue until you see a realistic series of times you can eat
your meals with your life schedule.
Every meal should have protein, carbs and fat. Its up to you if you
want to eat less meals per day that are larger in portion , or more
meals per day that are smaller in portion. At the end of the day the
calorie intake from the food will be the same
As the weeks go on you can try eating more carbs with some meals,
and less with others.
I suggest starting with protein at 1g per lb. of bodyweight and carbs
no more than 2g per lb. of bodyweight. I recommend eating carbs
and do not recommend low / zero carb diets. However, If you do
decide to have a low carb diet please keep in mind you’ll need to
increase your fat intake. A diet that is low in carbs and low in fat is
not a good for anyone.
Keep in mind, some people prefer a “snack” in the meal, and some
prefer a snack before bed. It really depends on what works with you
and what you will follow consistently. Snacks are still calories that
contain protein , carbs and fats. So count them !
Plan your meals accordingly and utilize foods you like.
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SECTION 8. CHEAT MEALS
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Cheat meals should be a minimum of every 2 weeks. I
encourage cheat meals at the end of every week after you’ve
earned it.
Cheat meals require self control and the ability to not over do it.
If you don’t have self control hopefully this process teaches you
self control.
If you’ve made progress with your fat loss then you should be
rewarding yourself with a cheat meal.
Stick to high carb foods, avoid greasy deep fried foods like fried
Oreos / funnel cakes (crazy fair food lol) . These will cause
massive stomach indigestion. Also avoid too much dairy. Eating
a pint of Ben and Jerrys will not have a pleasant out come.
A good rule to follow would be replacing one meal with a cheat
meal.
Some examples of a cheat meal for me:
-a burrito from chipotle with 5 oz. yogurt land froyo
-3 sushi rolls with 4 Oreo cookies
-Steak with potato and butter
-Triple burger with bun, no cheese and handful of sweet potato
fries
-Stack of pancakes with western omelet
-French toast with omelet
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SECTION 9. Exercise Videos
Exercise videos are sorted by the following:
Chest, Back, Biceps, Triceps, Shoulders, Legs, Abs and
Functional Movements
You will receive the link with password access
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Always remember these 3 things:
#1 Don’t let
yourself become
complacent .
#2 Complacency
kills
Motivation .
#3 Anything is possible
if you stay consistent
and put in the work.
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