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Krissy Cela - 8 Week Tone & Sculpt Workout Plan
Philosophical Issues in Kinesiology and Health Sciences (York University)
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Workout Plan
by Krissy Cela
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Contents.
Welcome
How to Track Progress
Setting Goals
Organisation and Tips
Different Types of Workouts
Training Dictionary
Active Rest Day
Supplement Requirement
Stretches
Workout Plan Weeks 1- 4
Workout plan Weeks 5-8
Glossary
Thank you
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Welcome.
Hi There!
Get ready to start a new journey leading to the body you want! I know you may be feeling a little down about your
body at the moment and you haven’t found the right programme that seems to work for you, but do not worry I'm here to help you the best way I can. The first and most important thing I want you to do is love yourself and
your body, regardless of whether you're where you want to be right now or not. You have one body so treat it right
and show it love. This plan will help you not only achieve this, but will inform you about different types of workouts
and which ones best fit you.
What will be included?
1-8 Week Workout Guide
Illustrations of different exercises
Information about the different types of workouts
Staying hydrated
Active rest days
Tips on organisation
Remember you’re not in this alone, you have me. I will push you every
step of the way, even if I'm not there right beside you. If you find it difficult
at first, don't panic. Ask a friend or family member to join in. Make it fun
and exciting to work out, not a dreaded task!
So let’s get to it.
Please Hashtag #KCSG or #Krissycelaplans
Follow @kcsg_community on any of your social media
so I can get to know you!
Always feel free to email me with ANY questions at
celasimplicity@gmail.com
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How do I track
my progress?
In my opinion, I have found the best method of tracking progress is by taking photos. Scales, counting body fat
percentage and girth measurements can be inaccurate. I do not want you to focus on numbers, but rather on how
you physically and mentally feel.
Taking pictures is a fantastic way to contrast your progress from the beginning to the end. I understand that you
may find stepping on the scales part of your day routine, however your body fluctuates throughout the day.
Progress pictures tell the truth!
How do I take progress pics?
Wear minimal clothing. Sounds naughty right, but in order to track your body, you will
need to capture your body as it comes and as it will change. Recommended clothing
would be a sports bra and shorts.
Take your progress pictures hands free. Keep your phone/camera in a stable place and
set a timer on it or get someone to take the pics for you.
Make sure the lighting is clear and bright.
Do not pose, keep your body relaxed in your very first picture.
After a couple of weeks, you can pose/flex to show off your
results!
Take pictures every 2 weeks in the same lighting, room, and
time.
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Setting Goals.
This I would say is the most important part of the whole programme. Your long term and short term
goals should be personal to you and only for you. If you want to lose weight, you need to establish how
you are going to do it. What are the first hurdles you have to pass in order to get to the finish line? Your
goals should NOT be somebody else’s, they should be your own personal target to achieve the best
results you possibly can. As you can see, I have assembled a example asking you what your short term
and your long-term goals are. I want you to fill this in and place it somewhere that you can see it every
day, to remind you of them.
You need to make sure your goals are SMART, ask yourself: what is it you want to achieve, and why
you want to achieve it? Is it measurable and achievable for you and your life? It must be realistic - I
encourage you all to make your goals realistic. The reason I stress this is because if you make a goal
unrealistic you will be disappointed; focus on small achievable goals. Finally, set yourself a goal in a
certain time frame so you can work extra hard to make it possible.
1 Specific You need to make your goals very clear.
2 Measurable Make sure that you can track your progress
3 Achievable You must set yourself a goal that you will be able to achieve and you will make sure
you achieve.
4 Realistic There is no point setting yourself a goal that is not going to happen. As brutal as this
5
may sound if you hate cardio with a passion and you’ve set yourself a goal to run every day for an
hour, then the goal is very unrealistic. You need to find something you love and will realistically be
working towards that you enjoy.
Time-Bound Set a timeline including both short term and long term
goals.
Long Term Goals Example
Short Term Goals Example
Eating all my allocated meals
Waking up early to cook breakfast
Drinking 2 green teas a day
Dropping 2 dress sizes in 6 months
Losing 8lbs in 4 weeks
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Organisation
& Tips.
Let me start by saying that I don’t expect you to be dropping your whole life in order to do this workout
plan. All I’m saying is I hope you try your very best and put in your all into it. When we spoke, you
specified to me the days you can work out and the number of times you can work out for. I planned
this programme around that information you provided and made it realistic. I don’t expect you to work
out for hours and hours and hours, but I do expect you to go to the gym with the motivation to
succeed!
Start small, baby steps first
Try each workout first before performing the exercise. Make sure your form is right and you feel
comfortable doing it. Some exercises are more complicated than others, some you will love, others
you will hate, but try them out first.
Look good, sounds crazy but trust me!
If you wear a baggy jumper and unflattering leggings you won’t be motivated to workout. Buy
something fun, bright, and fitting. Some people don’t like showing skin so buy long sleeved gym tops
in your favourite colour.
Music; music is fundamental!
Create a list of all the top current hits or even old classics you love. Music gets me pumped and it
gives me that extra boost at the gym that I really need.
Be prepared
Luckily for you, your workouts are all prepared so you have a step by step guide. Just because this
plan is based around certain days and duration it doesn’t mean you can’t mix the exercises up and
swap things around, be adventurous.
Bring a friend, family, or partner
Why not try the workout plan with a friend or family, experience it together, help each other and kick
some butt!
Make time
If you have a 2 hour break why not go to your local gym? Utilise the time you have, don’t just sit around
wasting your time away. Working out will give you a boost of energy!
HAVE FUN!
I can’t stress this enough, working out is not meant to be a chore, it’s meant to be fun and exciting!
Stay positive and motivated!
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Different Types
of Workouts.
Strength Training
Strength training is the foundation of muscle growth and comprises of four big movements:
Deadlift
Bench Press
Shoulder Press
Squats
Deadlift
Performing a deadlift, which most people think is purely a back exercise, actually incorporates your
back, quads, hamstrings, glutes, calves, core and traps. Minus your arms, chest and shoulders a
standard deadlift is almost a full body exercise.
Bench Press
When conducting the bench press exercise, it’s not only the chest that is being targeted. Bench press
(dumbbell press), uses your chest and triceps as the primary muscles and incorporates your
shoulders, traps and even parts of your upper back.
Shoulder Press
When performing the seated dumbbell shoulder press correctly, this exercise does not only target the
shoulders as its primary muscles, but it’s also incorporating your triceps, core and back. These
secondary muscles are activated to stabilise the body to enable you to perform the exercise correctly.
Squats
A lot us think that squats are only working the legs. Even though the squat predominantly works your
quads, hamstrings and glutes, there are upper body muscles used as well. Muscles such as your
calves, lower back and your core are all secondary muscles that are activated when performing
squats.
The reason these are called ‘compound exercises’ are because they incorporate and engage more
than one muscle group when performed. Doing these vital exercises will help build your overall
strength and will play an important role in your progress with other exercises too.
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Weight Training
Weight training is an effective way of isolating the muscles you want to target in order to promote
growth with that particular muscle group. Weight training is scientifically proven to increase bone
density which helps prevent fractures, fat burning and helps you sculpt the body you want.
If you’re new to weight training, here are a few tips to get you prepared for walking
into the gym for your first session:
Stay hydrated – muscles are made up of 75% water.
Asking for a spot – if you don’t feel confident performing a particular exercise, then ask someone
to assist you with the weight and exercise to prevent any injuries.
Control the weight – as a beginner you shouldn’t need momentum to lift a weight. Make sure
you’re using a weight that will challenge you, but you still have control over.
Posture – good form is very important. If you’re worried about your form don’t be afraid to ask
someone or a staff member at the gym; don’t forget these people are there to help you.
Start slow – Don’t pre-empt your visit that you become over confident on your first day; don’t rush
and prepare yourself mentally and physically before lifting the weight.
Repetitions
Different repetitions work the muscle in different ways:
Low Reps 6-8
This particular rep range is used to increase muscle density and mass. This is where
you are using a heavy weight to engage the muscle twitch fibres. When you are handling a heavy
weight your muscle twitch fibres are engaging in the following ways: slow fibre first, then intermediate
and then the fast muscle twitch fibres.
Moderate Reps 8-12
This is the most popular rep range typically used in the gym. This is because not only are you still able
to use a relatively heavy weight, but your time under tension also increases, which means the muscle
is under pressure for longer.
High Reps 15-20
This can typically be seen as an underestimated rep range due to the above being so beneficial.
However, using high rep ranges increases the amount of glycogen the muscle stores which increases
fat loss.
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Intensity
You can change the intensity when using weights by incorporating super sets, drop sets
and pyramids set. This really helps with overcoming a plateau too because your body is not
used to this level of training.
Super Sets
A super set is effectively two different exercises performed one after the other, with no rest
in between. Performing super sets is proven to increase the calories burned during the
workout and it’s also great for your cardiovascular strength as this helps with overall body
endurance.
Drop Sets
A drop set is essentially performing the same exercise twice. However, you start off with a
heavier weight to perform the first set then, once you have hit your rep target you
immediately lower the weight and perform the same exercise straight away again. The
benefits of this is that whilst performing the first set your body recruits certain muscle fibres,
and when you then do the second set your body relies on using other muscle fibres which
helps with the growth and strength of the muscles.
Pyramid Sets
A standard pyramid set is typically carried out performing one exercise with five sets as one
round. For example, if you were to perform a cable tricep push down it would look like this:
Weight
Reps
Set 1
10kg
15
Set 2
12.5kg
12
Set 3
15kg
10
Set 4
17.5kg
8
Set 5
20kg
6
All 5 sets are performed immediately after each other with no rest and therefore this is to be
looked at as one big set. This type of intensity really benefits your endurance, muscle
definition and increases your overall strength.
How much weight should I use?
This is one of the most popular questions asked, and the honest answer is only you can
know. If you are new to gym then it is beneficial to spend an hour in the gym, going through
different exercises that you will be performing in this guide and finding what weight is best
for you. The best tool is using the rep ranges as guidance; if the target is 8, but you can
perform 10-12 then you can probably go slightly heavier; if you can’t reach 8 then you need
to go slightly lighter to reach full repetition target.
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Interval Training
Interval training is a really effective form of cardio and an alternative to long distance
running. It’s the perfect balance between short burst sprints and short rest times and is a
perfect method for burning fats. As a personal preference, I do not enjoy long distance
running. Knowing that I can burn fat whilst running for a short period of time is perfect.
Interval training is typically performed on a treadmill using the following method:
Sprint as fast as you can for 30 seconds
Rest or walk or 30 seconds
Repeat
How much cardio should I do?
Cardio is an effective type of exercise for fat loss. However, it does not need to be
performed every single day for long periods. Not only is this a less effective way of weight
loss, but it is also incredibly repetitive which can lead you to no longer enjoying your
workouts.
As I just mentioned, interval training is the preferred method of cardio. This does not take
up your whole workout and it allows you to incorporate weight training into your routine
which does not only make them more fun, but incorporating different types of training
methods is the most effective way to burn fat and develop muscle. Starting and finishing
with cardio is a much more effective way of burning fat and to help promote lean muscle
rather than the conventional whole session based cardio workouts.
Knowing your heart rate
Tracking your heart rate whilst you workout can be a very useful tool in making sure that the
intensity of your workouts are best suited for your goals. Within this workout program, our
target is to burn fat; personally, I like to use the Karvonen Formula. This is a mathematical
way to monitor your heart rate during your workout. The formula splits your workouts into
two separate zones, Minimum Training Heart Rate, and the Maximum Training Heart Rate for
your body.
Example:
If a 21-year-old girl looking to burn fat wants to calculate her ideal heart rate, for an intensity level
between 60% - 70%, she would use the following method:
With a start resting heart rate of 65
Minimum Training Heart Rate: 220 – 21 (her age) = 199
199 - 65 (Resting HR) = 134
134 - .60 (Minimum Intensity) + 65 = 145 Beats per minute
Maximum Training Heart Rate: 220 – 21 (her age) = 199
199 - 65 (Resting HR) = 134
134 - .70 (Minimum Intensity) + 65 = 158 Beats per minute
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Training
Dictionary.
There are so many different ways and types of training. It can get confusing so why not make
it simple for you!
ROM
AMRAP
Finishers
Range of Motion in reference to
your muscles.
Flexibility
Movement
Joint Movement
As Many Reps As Possible.
Use moderate - light weight
when performing this type of
method.
Used at the end of a workout.
Intensity
Metabolic
Strength
Styles
Overload
PB
Increasing intensity by overload,
volume, frequency or resistance
Personal Best
Individuals best performance, or
heaviest they can lift
BW
SL
DB
KB
Body Weight
Single Leg
Dumbbell
Kettlebell
Method
Definition
Superset
A superset is when one set of an exercise is performed
directly after a set of a different exercise without a rest
between them.
Tri-Set
Three different exercises performed one after another,
without any rest in between.
Dropset
Dropsets where you perform an exercise and then drop
(reduce) the weight and continue for more reps until you
reach failure.
Reverse Pyramid
In this pyramid, decrease the weight and increase the
reps with each set
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Active Rest Days.
Let me start off by saying that rest days are a must for not only for your body, but mind too. However,
this does not mean you quite literally lounge around all day long watching your favourite programme
on TV, waiting for the next day to start. Your body is very much like your mind: it needs to be
challenged and stimulated every day. There are many things that can be done on rest days to help with
your recovery process.
The day after a bodybuilder or an athlete competes, they will still go for a walk, light jog or just
generally move around and get out of the house. This helps prevent your body and muscles from
stiffening up and potentially causing more damage than good.
Rest days are not something that need to be taken on a specific day of the week or the weekend for
that matter. You need to listen to your body; if you feel like you can achieve a successful workout on a
particular day then you get to the gym and give it your all! However, if your body is sore from the
previous workout, in need of rest and you haven’t been eating sufficiently all day, then you should
listen to it. I always advise two rest days a week: these do not need to be taken consecutively, but
broken up to help you organise your week and to aid the recovery process.
One of the biggest problems with rest days is that people see them as ‘cheat days’. This is because
typically, you don’t think about being fit when resting. A really good tip is to plan your rest day, make
sure you have something in place that will help with your flexibility and mobility, for example a foam
rolling session or a yoga class. Working out is only a small part of the journey: nutrition is absolutely
vital, so remember you still must be eating your regular healthy meals on rest days so have them
prepped in advanced. I would advise having a cheat meal on a training day rather than a rest day.
Remember, the worst thing to do on a rest day is nothing.
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Supplement
Requirement .
Whey Protein
Don't be alarmed! Whey Protein is not just for muscle mass and growth. You could have a lean protein, high in
fibre and vitamin rich diet and still not see the results you wish. Whey Protein will help you see better results (if
made a daily routine) There are different types of whey protein, which reflect a different level of filtering and
processing (High processed - Low processed)
Whey Protein Concentrate Minimal Processing (cheap to buy) it is made with a gentle filtration process known
as micro and ultrafiltration. (70% protein, remainder carbohydrates and fat)
Whey Protein Isolate Highly concentrated (95% protein) Longer filtration times and additional types of
processing (micro filtration) This means that it becomes a more protein packed powder. This would be a
more beneficial choice for dieters because it is extremely low in carbohydrates and fats.
Whey Protein Hydrolysate Most concentrated. This type of protein is produced by putting the whey protein
through a process called hydrolysis, which breaks longer whey protein chains into smaller fragments. This
protein is easier for the body to utilise.
Whey Protein is not only a powerful muscle builder; it can also support fat loss. The two most important times to consume whey
protein are 15-30 minutes before your workouts and within 30 minutes after your workouts.
BCAA’s
BCAA’s are a must have supplement. When you choose to add supplements into your diet you should choose
branched-chain amino acids (BCAA’s) which will support your immune system. Whenever you are weight
training, lifting heavy or doing a high intensity workout your body is under a large amount of stress. Sometimes
the body is unable to tolerate these stress levels which will result to illness and no muscle recovery. This
essential amino acid cannot be produced by our bodies meaning we have to consume it directly. BCAAs are not
only necessary as building blocks of protein for muscle growth and repair. They have multiple properties that
enhance these growth processes well above and beyond normal amino acids. (Consume during your workout)
L-Glutamine
L-Glutamine is the most common amino acid found in our muscles (60%) Studies have shown that L-Glutamine
supplementation can minimise breakdown of muscle and improve protein metabolism. During an intense
workout, Glutamine levels are weakened in your body which decreases strength and recovery. It could take up to
5-6 days for Glutamine levels to increase back to normal. Glutamine helps maintain hydration, healing process
and cell volume. Studies have shown that Glutamine is linked to protein synthesis which prevents your muscles
from being “eaten up”. It can also help the production of growth hormones and serves as a boost to your immune
system. (Consume anytime of the day)
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Stretches.
These are a few suggested stretches to help you with your warm ups. Try and aim to stretch for 5-8
minutes per session. Your warm up will be at the start of each workout.
Shoulders
Place your feet shoulder width apart. Aim to pull the stretched arm close to
the body by the elbow. Hold the stretch for 10 seconds for each arm. Repeat 3
times.
Triceps
Raise one arm with your bicep near your ear, and the hand on your upper back.
Use your other arm to slowly pull your elbow backwards, until you feel a stretch
in the triceps. Hold this stretch for 15 seconds, repeat 2 times each arm.
Quads
Start by holding one foot close to your booty, Hold onto the wall or a chair if you
find it difficult to balance. Focus on a spot to keep concentration. Push your foot
keep into your booty. Hold the stretch for 10 seconds, repeat 3 times each leg.
Core
Start in a static lunge position, with your arms raised above your head and twist
outwards away from leading leg. Repeat this on both legs 5 times each side.
Back
Sit on the floor with your toes pointing upwards, slowing lean forward to touch
your toes and hold for 3 seconds then ease your way back up. Repeat this for a
total of 5 times.
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Workout Plan
Week 1-4.
Day 1
Day 2
Day 3
Day 4
Day 5
Week 1
Hamstring &
Booty
Back & Biceps
Circuit 1
Chest &
Shoulders
Quads &
Calves
Week 2
Back & Biceps
Hamstring &
Booty
Shoulders &
Triceps
Quads &
Calves
Circuit 1
Week 3
Quads &
Calves
Chest &
Shoulders
Hamstring &
Booty
Circuit 1
Back & Biceps
Week 4
Circuit 1
Back & Biceps
Quads &
Calves
Shoulders &
Triceps
Hamstring &
Booty
Cardiovascular
Lower Body
Upper Body
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Hamstring & Booty.
Starter Booty Activation 1
Finisher 100 Walking Lunges
Rest 45 - 60 second between sets
Barbell Hip Thrust
10 Reps
5 Sets
Challenging Weight
Barbell Squat
12 Reps
4 Sets
Moderate Weight
Split Squat
12 Reps
4 Sets
Moderate Weight
Superset
Frog Pumps 15 reps
followed by Sumo Squats 12 reps
4 Sets
Moderate Weight
Rope Pull Through
12 Reps
4 Sets
Moderate Weight
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Back & Biceps.
Starter 10 Reps, 5 Sets of Assisted Pull Ups
Finisher Abs 1
Rest 45-60 second between each set
Lat Pull Down
Drop Set
6, 8,10 reps x 4 sets
Start with heavy, then moderate and then light
Dumbbell Bent Over Row
12 Reps
4 Sets
Moderate Weight
Hyper Extensions
15 Reps
3 Sets
Moderate Weight
Barbell Bicep Curl
10 Reps
5 Sets
Moderate
Hammer Curls
12 Reps
4 Sets
Moderate
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Circuit 1.
Starter 10 Minutes Light Jog
Finisher Abs 1
Repeat circuit 5 times
Jumping Squats
30 Reps
Single Legs Bridges
20 Reps Each Leg
Lunge Jumps
30 Reps
Push Ups
15 Reps (go on knees if difficult)
Box Jumps
25 Reps
Tricep Dips
25 Reps
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Quads & Calves.
Starter Quad Activation
Finisher 10 Minutes HIIT
Rest 45 - 60 second between sets.
Front Cable Squats (elevation is optional)
12 Reps
4 Sets
Challenging Weight
Squat Cable Walks
6 reps back, 6 reps forward
5 Sets
Challenging Weight
Barbell Squat
12 Reps
4 Sets
Moderate Weight
Smith Machine Split Squat
12 reps each leg
4 Sets
Moderate Weight
Leg Extension
12 Reps
4 Sets
Challenging Weight
Calf Raises
20 Reps
5 Sets
Moderate Weight
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Chest & Shoulders.
Starter Shoulder Activation 1
Finisher 10 Minutes HIIT
Rest 45-60 seconds between each set
Military Press
12 Reps
4 Sets
Moderate Weight
Face Pulls
10 Reps
4 Sets
Moderate Weight
Side Raises into Front Raises
12 reps Side Raises and
12 reps Front Raises (this is 1 set)
3 Sets
Light Weight
Bench Press
10 Reps
3 Sets
Moderate Weight
Incline Bench Press
12 Reps
3 Sets
Moderate Weight
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Shoulders & Triceps.
Starter 10 Minutes HIIT
Finisher Abs 1
Rest 45-60 seconds between each set
Military Press
12 Reps
4 Sets
Moderate Weight
Face Pulls
10 Reps
4 Sets
Moderate Weight
Side Raises into Front Raises
12 reps Side Raises and
12 reps Front Raises (this is 1 set)
3 Sets
Light Weight
Tricep Push Down
Drop Set
6, 8,10 reps x 4 sets
Start with heavy, then moderate and then light
Tricep Skull Crushers
12 Reps
4 Sets
Moderate Weight
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Booty Activation 1.
Donkey Kick Backs
20 Reps Each Leg
Floor Frog Pumps
20 Reps
Frog Pumps
20 Reps
Leg Swings
20 Reps Each Leg
Bodyweight Squats
20 Reps
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Quad Activation.
Lunge Jumps
40 Reps
Jumping Squats
30 Reps
Bodyweight Squats
20 Reps
Box Jumps
30 Reps
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Shoulder Activation.
Internal Rotations
15 Reps
Side Raises
20 Reps
Light Weight
Front Raises
20 Reps
Light Weight
Seated Dumbbell Press
15 Reps
Light Weight
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Abs 1.
Rounds
Perform each exercise one after the other with no breaks. Aim to do 2 rounds with 1
minute break between each round
Bicycle Crunches
40 Reps (20 each side)
Reverse Crunch
20 Reps
Knee in Crunch
20 Reps
Cable Crunch
20 Reps
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Workout Plan
Week 5-8.
Day 1
Day 2
Day 3
Day 4
Day 5
Week 1
Back & Biceps
Circuit 2
Quads &
Calves
Shoulders
Hamstring &
Booty
Week 2
Circuit 2
Hamstring &
Booty
Back & Biceps
Quads &
Calves
Chest &
Shoulders
Week 3
Shoulders
Quads &
Calves
Circuit 2
Back & Biceps
Hamstring &
Booty
Week 4
Hamstring &
Booty
Chest &
Shoulders
Hamstring &
Booty
Back & Biceps
Circuit 2
Cardiovascular
Lower Body
Upper Body
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Circuit 2.
Starter 10 Minutes Light Jog
Finisher Abs 2
Rounds Perform each exercise one after the other with no breaks. Aim to do 4-5 Rounds with 1 minute
break between rounds
Lunge Jumps
40 Reps
Ski Jumps
40 Reps
Dumbbell Front Squat
25 Reps
Light Weight
Fast Box Steps
30 Reps
Box Jumps
30 Reps
Push Ups
15 Reps (go on knees if difficult)
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Back & Biceps.
Starter 10 Minutes Light Jog
Finisher Abs 2
Rounds 40-60 seconds between each set
Seated Cable Row
Drop Set
6, 8,10 reps x 4 sets
Start with heavy, then moderate and then light
Cable Face Pull
Drop Set
6, 8,10 reps x 4 sets
Start with heavy, then moderate and then light weight
Assisted Pull Ups
10 Reps
4 Sets
Moderate Weight
Barbell Row
12 Reps
4 Sets
Moderate Weight
Cable Bicep Curl
Drop Set
6, 8,10 reps x 4 sets
Start with heavy, then moderate and then light weight
Barbell Bicep Curl
10 Reps
5 Sets
Light Weight
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Hamstring & Booty.
Starter Booty Activation 2
Finisher 10 Minutes HIIT on bike
Sumo Deadlift
10 reps
5 Sets
Challenging Weight
Dumbbell Stiff Leg Deadlift
12 Reps Each Leg
4 Sets
Moderate Weight
Smith Machine Split Squat
12 Reps Each Leg
3 Sets
Moderate Weight
Barbell Hip Thrust
12 Reps
4 Sets
Challenging Weight
Cable Kick Backs
Drop set: 6,8,10 Reps Each Leg
3 Sets
Challenging, Moderate to Light Weight
Rope Pull Through
Drop set: 6,8,10 Reps
3 Sets
Challenging, Moderate to Light Weight
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Quads & Calves.
Starter Quad Activation
Finisher 10 Minutes HIIT
Rest 45-60 seconds between sets
Superset
12 Barbell Squat
followed by
15 Jumping Squats
4 Sets
Moderate Weight
Leg Press
Start with your feet far apart 10 reps
Followed by feet together 10 reps
and finally heels touching 10 reps.
Total 30 reps x 3 Sets
Moderate Weight
Front Cable Squats (elevation is optional)
12 Reps
4 Sets
Challenging Weight
Leg Extension
10 reps followed by 10 seconds hold up to,
followed by another 10 reps
4 Sets
Challenging Weight
Calf Raises
20 Reps
5 Sets
Moderate Weight
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Shoulders.
Starter Shoulder Activation
Finisher 15 Minutes HIIT
Rest 45-60 seconds between each set
Seated Dumbbell Press
10 Reps
4 Sets
Moderate Weight
Side Raises - Time Under Tension
Hold until failure
4 Sets
Light Weight
Cable Upright Rows
Drop Set
6, 8,10 reps x 4 sets
Start with heavy, then moderate and then light weight
Side Raises
10 Reps
4 Sets
Moderate Weight
All Around The World
20 Reps
Moderate Weight
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Chest & Triceps.
Starter Shoulder Activation
Finisher 10 Minutes HIIT
Rest 45-60 seconds between each set
Bench Press
10 Reps
3 Sets
Moderate Weight
Incline Bench Press
12 Reps
3 Sets
Moderate Weight
Tricep Push Down
Drop Set
6, 8,10 reps x 4 sets
Start with heavy, then moderate and then light
Tricep Skull Crushers
12 Reps
4 Sets
Moderate Weight
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Booty Activation 2.
Supermans
15 Reps
Single Leg Bridges
20 Reps Each Leg
Floor Frog Pumps
20 Reps
Side Kick Backs
20 Reps Each Leg
Donkey Kick Backs
20 Reps Each Leg
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Quad Activation.
Lunge Jumps
40 Reps
Jumping Squats
30 Reps
Bodyweight Squats
20 Reps
Box Jumps
30 Reps
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Shoulder Activation.
Internal Rotations
15 Reps
Side Raises
20 Reps
Light Weight
Front Raises
20 Reps
Light Weight
Seated Dumbbell Press
15 Reps
Light Weight
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Abs 2.
Rest
30 Seconds between each round
Crunch Claps
30 Reps (15 reps each leg)
Toe Touches
30 Reps (15 reps each leg)
Cable Crunch
25 Reps
Heel Touches
40 Reps (20 reps each side)
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Glossary.
All Around The World You can perform this exercise standing up or laying flat on a bench. Keep
your hands parallel to the ground (holding dumbbells) Bring the weight up so that it forms a semi
circle. The two dumbbells should touch at the top. Bring the weights back down and repeat.
Barbell Squats Please ensure that the barbell is sitting comfortably on your shoulders. Your back
should remain straight at all times; your core should remain engaged and tight. When squatting
down, your knees should never go over your toes. Practice with an empty barbell till you are
comfortable enough to add weight.
Body Weight Hip Thrust Lay flat on the floor with your knees bent. Point your toes up in the air.
Thrust your lower body up, but keep your shoulders planted to the ground. Squeeze your booty for
3 seconds at the top before releasing.
Barbell Hip Thrust Start by being seated on the ground with a bench directly behind you. Place the
barbell by your hips - make sure you use some sort of padding to prevent injuries/discomfort; this
will be your starting position. Drive through your feet, pushing your hips up to bring the barbell to
the sky. Your shoulders should remain placed on the bench at all times for extra support. Try and
point your feet up to get the full effect. You must, must, must squeeze your booty at the top.
Ball Slams Start by positioning your feet shoulder width apart, bring the ball above your head and
slam it on the ground as hard as you can. Pick the ball up and repeat the process.
Burpee Start in a push up position, do a push up, pull your knees into your body and jump up.
Repeat.
Bent Over Row Start by positioning your feet shoulder width apart. Bend over but make sure your
back remains straight at all times. Your knees should be slightly bent. Your hands should be at a
neutral grip. When pulling the weight into your body, make sure you never go beyond your belly
button.
Bicep Curl Sit or Stand with your feet shoulder width apart. Elbows tucked into your body for
extra stability. Bring the dumbbells up round about where your chin is.
Bent Over Flies Start by allowing your arms to hang down by your sides with your palms facing
towards each other. Keeping your spine flat, bend your torso over until your chest is nearly parallel
with the ground. Make sure your elbows are slightly bent, raise your arms out to the side until they
are parallel with the ground. Pause, and then slowly return the weight back to the starting position.
Bent Over Dumbbell Rows Keep one knee positioned comfortably on the bench (the arm you are
working on, is the knee that needs to be on the bench). Your back should remain straight at all
times. You need to imagine the dumbbell is pulling you down however it cannot touch the floor,
you need to control the weight as you pull it up and take it down.
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Box Squat Start by ensuring that the barbell is sitting comfortably on your shoulders. Your back
should remain straight, always with a tight core. When squatting down, your knees should never go
beyond your toes. Your bottom should touch the box/bench, before coming back up.
Bench Press Lie Down. Sit at the end of your flat bench first. Squeeze your shoulder-blades. Raise
your chest and tighten your upper-back. Grab the bar. Pinky inside the ring marks. Set your feet.
Feet flat on the floor using a shoulder-width stance. Unrack. Straighten your arms to lift the bar out
of the uprights.
Calf Raises Find a step or some form of elevation/platform. Holding dumbbells in both hands, you
will position your toes on top on the step but not the balls of your feet. Raise your heel slowly and
come back down.
Closed Leg Dead Lift Similar to Romanian Deadlifts, but this time you will position your legs and
feet together.
Clams Lay on your side with your heels touching together. You must bring your upper body slightly
above the floor hold yourself up with your forearm. Open and close your feet together focusing all
the tension on the side of your legs and booty.
Closed Leg Squat Please rest the Smith Machine barbell is comfortably sitting on your shoulders.
Your back should remain straight always with a tight core. Your legs should be closed with your feet
together imagine you are sitting on a chair. You should aim to form a 90 degree angle with your
body.
Cable Bicep Curl Stand with your feet shoulder width apart. Elbows tucked into your body for
extra stability. Avoid any bouncing from the knees. The cable should be attached to the closest hook
by the floor. Bring the cable up and curl. Remember do not go beyond chin level.
Curtsy Lunges Stand with your feet shoulder-width apart, make sure the barbell is well rested on
your shoulders. Start by shifting your weight to your right foot, lifting your left from the ground.
Descend into a lunge by bending your knees, lowering your body straight down. As you come back
up, return the back leg to the starting position. Alternate the movement.
Cable Shoulder Press Sit behind the cable (attach a bar to cable). Hold the bar at shoulder height,
palms facing forward. This will be your starting position. Keeping your head straight, pull through
your shoulders when extending your arms up.
Cable Crunches Attach a rope to a cable; get down on your knees a few feet in front of the
station. Crunch your body, bringing your forearms down to your knees and your head to the floor,
return to starting position.
Cocoons Start by lying on your back. Your legs should be straight and your arms extended behind
your head. Tuck the knees toward your chest, rotating your pelvis to lift your booty from the floor.
bringing your arms back over your head to perform a simultaneous crunch motion.
Commands Begin in a plank position on your forearms. Push up on your left side so your arm is
straight, and then follow with your right arm so you’re now on both hands. Maintain a flat back at
all times. Come down onto your left forearm, then your right, returning to plank.
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Crunch Clap Lie on ground and crunch up torso while raising one leg and bring arms together in
front and clap underneath raised leg and then return to star position. For the next rep lift the other
leg and do the same crunching up and clapping under raised leg. Continue in this manner alternating
legs being lifted for each rep.
Dumbbell Shoulder Press Make sure you set the bench upright to ensure that your back is straight
at all times. When performing a shoulder press, you should always try and maintain a 90 degree
angle when bringing the weight down (see illustration) the dumbbells should not come any lower
than head height. Start with 20 warm up reps with a light weight to get into the motion.
Donkey Kicks Position your body by going onto your hand and knees. Please ensure your back
remains straight at all times. Extend on leg up into the air and bringing it back down.
Dumbbell Decline Row Set your bench so it is at an angle not completely straight and not at 90
degrees (somewhere in the middle) Place your body flat onto the bench. Hang your arms over the
bench and bring the weight up, make sure you contract your back.
Elbow to knee Lie flat on your back and place your hands behind your head. Bend your knees and
bring them up so that your thighs and hips form a 90 degree angle, calves parallel to the floor. With
elbows flared lift your shoulder blades off the floor and hold the position. This is your starting
position. Twist your upper body in one direction bringing the elbow to the opposite knee while fully
extending your other leg. Hold and then return back to the starting position to repeat in the opposite
direction.
Front Delt Raises Using Dumbbell or Barbell: Try and avoid swinging when performing this
exercise. You need to maintain a tight core and straight back at all times. When bringing the weight
up it should never go beyond eye level; your arms should remain extended at all times.
Face Pulls Set the cable at about chest height. Hold both ends of the rope at an overhand grip. Step
back, and bend your knees slightly. When pulling the rope towards your face separate both ends.
Imagine the centre of the rope is about to hit your nose. Hold for 2-3 seconds and slowly bring the
weight back to starting position.
Front Cable Raises Attach a bar to the cable (place it at the bottom). Your feet should be shoulder
width apart. The cable should be pulled between your legs. Your grip should be neutral at all times.
Never raise the bar beyond eye level, keep your motion steady.
Frogs Lie on a bench with your legs hanging off. Imagine you are cuddling the bench; Bring your
lower body high from the ground and squeeze your booty as much as you can.
Flutter Kicks When you are performing abdominal flutter kicks, you want to make sure that the
entire motion is being run through your hips and abs. Keep your hands on the floor and ensure that
your back and upper body are in a straight position. Do not move your head up when performing
the kicking motion since this will ensure you are using the right parts of your body. Make sure that
you are raising your legs just the right amount. A shorter kicking motion will result in a better
workout for your abdominal muscles.
Frog Pumps Similar to body weight hip thrust, lay down on the floor with your hands by your side
but this time place both heels together with your knees pointing outwards. Thrust up and repeat.
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High Knees Bring your knees as high as you can and keeping them close to your body, you have to
perform this exercise very quickly so practice getting into the motion first. I always find it easier to
focus on one point during this exercise so I don't wobble.
Hamstring Curls Modify the machine so it fits your height/ if you do not have this machine use a
flat bench and a dumbbell between your feet. Keep your back straight and your body firmly planted
against the machine/bench (depending on the weight your body will naturally want to lift as you
perform the hamstring curl but try your best to avoid this). Curl your legs as far as you can, hold for
2-3 seconds before bringing your legs back down.
Hamstring Ball Curls Lie on the floor with your back straight and arms by your side. Place your heels on
ball. Roll the ball into your booty and out (like a tuck).
Hamstring Pull Throughs Adjust the cable so its at the bottom of the machine, Attach a rope to the
cable. Grab the rope by it’s handles and pull through your legs. Your back should remain bent over
and straight and knees should have a slight bend.
Hip Abduction Make sure the strap is by your ankle, hold onto the bar for stability if needed.
Make sure you control your leg as is swings in and out. Focus on lifting the weight through the side
of your leg and hip.
Heel Touches Lay down with your back on the ground and your knees bent and pointed towards
the ceiling. With your arms on your side raise your shoulders slightly off the ground. Using your
abs rotate your right hand down to your right foot and then back up.
Inverted Rows Position a bar on a rack so it is in line with your waist. You can also use a smith
machine. Place your hands at a wide grip on the bar and hang underneath the bar. Your body should
be straight with your heels on the ground with your arms fully extended. Pull yourself in as you
would with a pull up. If this is too difficult bring your knees closer to your body.
Internal Rotation Hold dumbbell in one hand. Stand with dumbbell in hands. Position elbow on
side of body with elbow bent approximately 90° abduct your arms away from your body and back
inwards again.
Incline Press Load the bar to an appropriate weight for your training. Lay on the bench with your
feet flat on the ground, driving through to your hips. Your back should be arched, and your shoulder
blades retracted. Take a medium, pronated grip covering the rings on the bar. Remove the bar from
the rack, holding the weight above your chest with your arms extended. This will be your starting
position. Lower the bar to the sternum by flexing the elbows. Maintain control and do not bounce
the bar off of your chest. Your lats should stay tight and elbows slightly drawn in. After touching
your torso with the bar, extend the elbows to return the bar to the starting position.
Jack Knives Lie flat on the floor, bring your upper body and lower body up and only have your
booty position on the floor. Your aim here is to touch your toes (Keep your legs extended)
Jumping squats Start in a squat position and jump up pushing through your feet, make sure you
are using your arms to help you jump up further.
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Jumping lunges Start standing tall with your feet staggered, your left foot slightly in front of your
right. Making sure you're not too stiff, keep your stance active with your knees bent in a slight but
not full lunge. With your core engaged, push off the bottom of both feet into a jump, switching the
position of your feet in mid-air, landing in a basic lunge with your right leg in front.
Kettle Bell Swings Start with your feet shoulder width apart feet pointed out. Your back should be
arched, and knees slightly bent. Swing the kettle through your legs and up. Bring the weight back
down. Make sure you face forward.
Kick Backs Your back should remain straight at all times. The working leg should remain straight
when kicking back, here you will feel the most activation on the top of the glute (Gluteus Medius) if
you do not have a strap to attach to your ankle please invest in some heavy ankle weights.
Knee to Barbell Lie flat on your back on the floor on a mat with your knees raised and your feet
above the floor. You can also lie on a flat or decline bench to perform this exercise as well. Grab a
barbell and start with the bar on your chest as though you were preparing to perform a bench press.
Lat Pull Down I want you to take your time with this exercise to ensure you perform it correctly.
When bringing the weight down the bar should be hitting the top of your chest. You need to be
leaning backwards slightly and contracting your back every time the weight comes down.
Leg Press Start by adjusting the machine to your height and comfortability. Make sure you place
your feet shoulder width apart
Leg Extension Start by adjusting the machine to your height and comfortability. Extend your legs
to the maximum you can whilst you keep your body stationary on the seat.
Leg Pull in Knee Up I want you to imagine you are tucking your knees into your body, your body
should remain at an angle and seated firmly to the ground, keep your hands planted to the ground by
your side for extra support.
Leg Raises Lie flat on the floor. Bring your legs up and back down however you should avoid your
feet touching the ground this will ensure you keep all the tension focused on your core.
Lunges Keep your upper body straight, with your shoulders back and relaxed; keep your chin up
(pick a point to stare at in front of you so you don't keep looking down). Always engage your core.
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
Leg Swings Stand with your legs shoulder width apart and swing one leg backwards and forwards
for the allocated reps required.
Mountain Climber Start in a plank position, place your hands onto the floor. Pull one knee up and
in toward your midsection. Lift one foot and begin bending the knee as you pull it up between the
front of your body and the floor.
Military Press Grab the barbell using pronated palms facing forward grip. Make sure to grip the
bar wider than shoulder width apart from each other. Slightly bend the knees and place the barbell
on your collar bone.
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Plank Keep your back straight and booty slightly up. Encage your core as much as you can. Please
keep your head neutral and avoid looking around as this may cause discomfort to your back. These
are challenging to try your best.
Pull Up/Pull Ups Assisted If you do not have an assisted pull up machine you can use a strong
band to help you. These are incredibly difficult but amazing. When pulling your body up you should
try and hold the position for 5 seconds before coming back down.
Romanian Deadlift Keep your back straight always. Feet should be positioned shoulder width
apart with a slight bend to the knees, hamstrings should be well stretched. Your head should remain
neutral and not looking at any mirrors. The weight should never touch the ground. I would strongly
recommend you do 10-20 warm up reps using just the barbell.
Reverse Crunches The reverse crunch strengthens your abdominal muscles while placing less
strain on your back and neck than a regular crunch. You lie on your back, bend your knees and lift
your feet toward the sky, curling your hips off the ground
Smith Machine Sumo Squat Please rest the smith machine barbell comfortably on your shoulders.
Your back should remain straight always with a tight core. You should have a wide stance with your
feet pointed out.
Split Squat Place one foot onto the bench elevated with your other foot facing forward. Holding
dumbbells in your hands begin to come down, the lower the better. Make sure you maintain a good
posture and keep your knee in line with your toes.
Sumo Squat Start with a wide stance, position your feet pointing out at a 45 degree angle. Keep
your back straight and do not lean forward.
Side Squat Start in a squat position, move side to side. Keep the band by your ankles make sure it
is a strong band; you can hold a kettle bell to make it extra challenging.
Side Raises (Start with 10 warm up reps) Keep your posture straight at all times. Face a mirror
when doing these as it will help you to see exactly what you are doing. When bringing the weight
up your hands should be parallel with your chin NOT any higher. Try to maintain a good
momentum and avoid bringing the weight up higher than required.
Straight Arm Pull Down Stand away from the cable, bend your knees but keep your back straight.
The cable should be positioned at the top. Using a straight bar (attached to the cable) pull the weight
down to the top of your knees. Make sure you keep your arms straight ALWAYS. You should feel a
stretch in your lats.
Side Plank Start on your side with your feet together and one forearm directly below your shoulder.
Contract your core and raise your hips until your body is in a straight line from head to feet. Hold
the position without letting your hips drop for the allotted time for each set, then repeat on the other
side.
Side Bend Stand up straight while holding a dumbbell on the right hand as you have the left hand
holding your waist. Your feet should be placed at shoulder width. While keeping your back straight
and your head up, bend only at the waist to the right as far as possible.
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Seated Cable Row Make sure your back remains straight at all times; you have to contract your
back when bringing the weight into your lower chest. Avoid any swinging and do NOT let the
weight pull you into the machine completely
Single Leg Hip Thrust Lie on the floor with your back flat and arms by your side. Bring one foot
close to your booty with your knee bent, the other leg will be elevated. Thrust your hips upwards.
Make sure you are squeezing your booty and hamstring as much as you can. DO NOT RUSH this
exercise, keep it slow and steady.
Single Leg Step Up Position a bench between the smith machine. With one leg you are going to
step up and carry all your weight as you come up. Make sure the bar remains comfortable on your
shoulders. You can also perform this with dumbbells
Single Arm Cable Row Start in a squat position. The cable should be placed a little under your
chin. Pull the cable with one arm at a time. Focus on contracting your back.
Skull Crusher Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the
bench. Keeping the upper arms stationary, lower the bar by allowing the elbows to flex.
Standing Side Cable Crunches Position of body to the side of the cable. You should place the
cable in level with your chest. Pull the cable with both hands and twist your core to the side. Make
sure your back remains straight.
Superman Lie face down on your stomach with arms and legs extended. Keep your neck in a
neutral position. Keeping your arms and legs straight (but not locked) and torso stationary,
simultaneously lift your arms and legs up toward the ceiling to form an elongated "u" shape with
your body — back arches and arms and legs lift several inches off the floor.
Squat into Press Begin in a standing position with a dumbbell in each hand. Clean the dumbbells
to shoulder height, jumping motion and shoulder rotation. Your palms should be facing each other
and the elbows pointed forward. Look directly forward, keep your chest up, and place your feet
about shoulder-width apart.
Tricep Kickback Keep on knee positioned comfortably on the bench (the arm you are working is
the knee that needs to be on the bench). Your back should remain straight at all times. You need to
imagine the dumbbell is pulling you down, however it cannot touch the floor - you need to control
the weight as it’s coming down. Do this exercised in a slow and controlled tempo.
Tricep Cable Push Down Start by keeping your feet close together, with a slight bend to the knees.
Elbows must remain tucked into your body. When bringing the cable up you must not detach you
arms from your body, always keep your arms by your side. You should be pushing the cable down
with just triceps.
Tricep Dips Use a bench or a chair. Make sure your feet are pointed up and infant of you, Bending
your elbows as you come down and extending as you come back up.
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Toe Touches Similar to Jack Knives, however for this exercise you are required to stay stationary
in that position. Do not bring your legs down!
Upright Row The aim with this exercise is to bring the cable up close to your chin. Make sure you
are pulling the weight through your shoulders maintaining a straight back at all times. Avoid any
bouncing from the knees.
V Ups Lie down on your back on the floor or on a gym mat and then extend your arms behind your
head. The back of your hands should touch the floor while your palms face the ceiling. Keep your
feet together and your toes pointed toward the ceiling. To begin the exercise, keep your legs straight
and lift them up, and at the same time raise your upper body off the floor and reach for your toes
with your hands
Walking Squats Set up the cable machine waist high and hold the straight bar attachment with
your arms extended in front. Keeping your chest up, drop to a squat position (little more than 90
degrees). Make small steps backwards and forwards.
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8 W E E K TON E & SC ULPT PLAN BY KRI SSY C ELA
Thank
You.
I just wanted to say thank you for purchasing my plan and
trusting me enough to help you. I’m proud of you and what
you’ve achieved. You may of found it difficult but at least you
tried and that’s more than enough.
You are the reason I do what I do and honestly love every
minute of it! I’m always going to be here for you and I never
want you to shy away from telling me about your progress,
problems etc.
Always feel free to email me at any time and I will ALWAYS
contact you back... that is my guarantee to you.
Feel free to email me at celasimplicity@gmail.com
Hashtag #KCSG or #Krissycelaplans so I can put a name to your face!
I will be doing a number of give aways and prizes for the most motivating posts I see!
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8 W E E K TON E & SC ULPT PLAN BY KRI SSY C ELA
Terms and Conditions/ DISCLAIMER
The Krissy Cela Nutrition Plan - Workout Guides have been written by Kristiana Cela Owner and CEO of Celasimplicity Ltd. The content and
information within the plan has been approved and confirmed by Level 3 Personal Trainers and Nutritionist. If you, as an individual suffer from any
allergies you must make the seller aware at your own liability. If unsure at any time you must make contact with the seller and seek advise from
your doctor. This Book does consider a person's objectives, situations and requirements. The Krissy Cela Plans makes no warranties or
representations, express or implied, as to the currency, accuracy, completeness, reliability or suitability of the information contained or
referenced in this ebook. The information is subject to professional differences of opinion, human error in preparing this information. The Krissy
Cela Plans is not liable for any loss resulting from any action taken or reliance made by you on any of the information or material contained in the
ebook. If you use, or otherwise rely on, any of the information in the ebook you are responsible for ensuring, by independent verification, its
currency, accuracy, completeness, reliability and relevance to your own personal and individual circumstances. You should always obtain any
appropriate professional health advice relevant to your particular circumstances. You do not claim intellectual property right or exclusive
ownership to any of the sellers products (Kristiana Cela), modified or unmodified. All products are property of Kristiana Cela. Our products are
provided 'as is' without warranty of any kind, either expressed or implied. In no event shall this programme be liable for any damages, injuries,
illnesses including. Copy Right:As Kristiana Cela asks others to respect its intellectual property rights, it respects the intellectual property rights
of others. If you believe that material located on or linked to by The Krissy Cela Plan violates your copyright, you are encouraged to notify The
buyer. Kristiana Cela will respond to all such notices, including as required or appropriate by removing the infringing material or disabling all
links to the infringing material. In the case of a visitor who may infringe or repeatedly infringes the copyrights or other intellectual property rights
of The Krissy Cela Plan or others, Kristiana Cela may, in its discretion, terminate or deny access to and use of the product. In the case of such
termination, Kristiana Cela will have no obligation to provide a refund of any amounts previously paid to Kristiana Cela. Intellectual Property. This
Agreement does not transfer from Kristiana Cela to you any plans or third party intellectual property, and all right, title and interest in and to such
property will remain (as between the parties) solely with seller; The PDF plan, printed plan, images, tips and advice, personalised diet plan. Other
trademarks, service marks, graphics and logos used in connection with the plan may be the trademarks of other third parties. Your use of the
plain grants you no right or license to reproduce or otherwise use any Kristiana Cela plans or third-party trademarks. In no event will the seller,
or its suppliers or licensors, be liable with respect to any subject matter of this agreement under any contract, negligence, strict liability or other
legal or equitable theory for: (i) any special, incidental or consequential damages; (ii) the cost of procurement or substitute products or services;
(iii) for interruption of use or loss or corruption of data; or (iv) for any amounts that exceed the fees paid by you to Kristiana Cela. Ownership:
Ownership in the Goods shall not pass to the Buyer until the Company has received in full in cleared funds all sums due to the Company in
respect of the Goods and all other sums which are or may become due to the Company from the Buyer on any account. Until ownership of the
Goods has passed to the Buyer.
Refunds Please Note, due to the nature of the product being nonreturnable, no refunds can be accepted.
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