All the abs Product Disclaimer The content contained within this book was created and written by Sinead Disaya. This book contains information that I hope will inspire, educate and change the lives of users around the world. All books created and written by Sinead Disaya have been targeted at a broad audience. Please note that programs and books by Sinead Disaya may not be specific to your individual needs. If you have any medical conditions, please seek medical advice before engaging in any fitness and health program. If you have any current or previous injuries, please seek medical advice before engaging in any fitness and health program. If you have any questions regarding the specificity of any programs and books by Sinead Disaya, please contact us via email or many of our social media channels before purchasing. Sinead Disaya has created all programs to encourage and inspire individuals to make healthy changes to their current lifestyles. In no way or form does Sweat. Believe. Roar. endorse poor body image, diets, supplements, detoxes and over­training. As Sinead Disaya and her team cannot monitor you as you engage in the program provided, Sweat. Believe. Roar. does not assume any risk for the use of information contained within this document. Images and videos have been provided within the document to educate users for their own safety to ensure correct technique and options for all fitness levels. Remember, the information is not specific to you and your individual needs. If you have any concerns, please seek medical advice or advice from a personal trainer before engaging in any exercise or movement patterns provided within this document. Sweat. Believe. Roar. does not guarantee that the information provided within this document is accurate or useful in any way. At the time of creating this document, the information was relevant and well researched. If you have any questions or concerns regarding the information contained within this document, please contact Sinead and her team via email or many of our social media channels. The information contained within this document comes from personal experiences of Sinead Disaya and her own highly accredited health and fitness knowledge. Visit www.sineaddisaya.com to see Sinead Disaya's fitness qualifications or email Sinead and her team with any questions you may have. The document and all information contained within this document are subject to copyright, Sweat. Believe. Roar. © 2016. No form of this document or information, images or footage may be reproduced in any form, mechanical, electronic, photocopy, recording, or can be passed on to others by any form of transmission without the prior permission of Sinead Disaya. The above actions are illegal. Individuals found doing any of the above actions may be pursued with legal action. For all enquires, please contact Sinead and her team via email or many of our social media channels. Sinead Disaya. Welcome to my 6 Week All The Abs Guide! Hello friends from all around the world! My name is Sinead Disaya and I am the proud creator of this amazing program that you are about to undertake. Before you get started, I want to offer you some tips in order for you to optimise your Sweat, Believe, Roar experience: 1. Take before and after photos. This will provide motivation for you on your fitness journey. It is always great to see how far you have come! 2. Use my unique hashtags to connect with other Sweat, Believer, Roar users from all around the world. Here you will connect with our online community and receive support, ideas and make new friends who can help to keep you motivated. Hashtags include: #sbrgirls #sineaddisaya #sweatbelieveroar #roarwithsinead #allthebooty #alltheabs. Remember to share your journey and progress via social media. Using the above hashtags will allow me to find your photos and share your efforts with the rest of the community. 3. My program incorporates 2 different training styles in order for you to achieve optimum results. That Traditional training days focus on building muscle and strength to achieve overall toned, lean results. If you have access to free weights or a gym, integrating weights into my program may help you achieve better results faster. The Progressive training days focus on high intensity training, moving your body in all directions and engaging the entire body to reach its full potential. All the progressive days are programmed to complete 2 different movement patterns in 3 minutes, rotating every 30 seconds until the 3 minutes is complete. Push yourself as hard as you can in this 3 minutes. Intensity is key! You get out of it what you put in! 4. If you have any injuries or medical conditions , please get consent from a doctor or personal trainer before engaging in this program. This is for your own health and safety. 5. If you are unsure of anything, please watch the video tutorials for a clearer understanding of what is being asked. This will also provide you with some different exercise options depending on your fitness level. 6. Never give up! No matter what, do not give up on yourself. Your journey is different from anyone else's. Enjoy every second of it and believe you are worth it. Remember to always wear your invisible crown. Sinead Disaya Video tutorials Education I am so incredibly proud to present to you, an innovation like no other and one of the first of its kind world­wide; video tutorials inside my programs featuring yours truly! Words cannot explain how hard I have worked to put this all together and happy I am to offer this to women all around the world! My inspiration for this project came from my mother, Sheree (mumma bear). My Mum and I speak on the phone nearly every single day and she will tell me what exercises she was doing at the gym in the morning or if she pulled up sore/injured, she would try to explain the technique she was doing on that movement. I didn't like the fact that I couldn't see what my Mum was doing at the gym or be there to help her if she needed, and me explaining exercises over the phone wasn't helping either. This gave me the idea to incorporate videos of exercise movements into an ebook program. For every exercise and warm up, you will find images showing how to go engage in the movement and now you will also have access to a video tutorial for every exercise and warm up! I have placed a black crown next to every exercise movement. And now, this is the easy bit. All you need to do is hover over and click on these crowns and it will take you directly to a video tutorial explaining the movement, offering a regression and a progression, as well as explaining why you are doing the movement. No need to flick back and forth through pages! I have aimed to make this as convenient for the user as possible. As you become fitter, stronger and begin to progress through the programs, you will be able to progress your own workout when YOU are ready. This is where the program becomes more personalised to you as you can choose to progress exercise movements depending on your own fitness level. I hope this method will help in the reduction of injuries world­wide as well allowing the user to be creative with their workouts and feel challenged! Another key motivator behind my project is that there are a lot of individuals currently engaging in programs who wouldn't know why exactly they're doing these movements. Unfortunately I see a lot of this on social media as well as at gyms. Your body is your greatest asset! Don't you think you deserve to know exactly why you are doing what you're doing in your programs? It is so import at to remember how unique you are and that the exercise you see on social media or at your local gym, may not be something you need to be doing yourself. If I can help reduce injuries and offer variety for someone who wasn't aware of an exercise variation, then I am one happy girl. Please note: You will need to be connected to the Internet in order for the videos to work. I truly hope you enjoy the experience of being a part of the Sweat, Believe, Roar community! Mobilising Education If a part of your body is tight, does it make sense to stretch it? You would think yes, wouldn't you? Stretching essentially is lengthening the muscle and holding it at its end range for a period of time. Does it really make sense to pull such a tight area of your body in one big pull, to the point where it feels like the muscle itself wants to snap off? Not really. It actually sounds quite painful and dangerous. Mobility is very important to implement into your everyday life and of course, before and after your workouts. The best way I can explain mobility without all the fancy words is to say this. You know that feeling when we first wake up in the morning and we instantly yawn and stretch our arms slowly. Imagine if you didn't do that for a few weeks, months or even years? Each day we don't move our bodies, think, for example, that tiny cob webs cover your muscles. The less you move or do anything to get rid of those cob webs, the thicker they get, and the harder it becomes to move freely. When we mobilise, we enter into a movement slowly and then ease out of that movement. Repeating this 345 , , or so times depending on how your body responds. So instead of pulling at my muscles and holding for one big hit, doesn't it make more sense to slowly enter in and out of a movement and each time, slowly mobilising a bit deeper? Slowly seeing gentle improvement sounds like a much better and safer option to me! Mobilising is slowly removing those "cob webs" from our bodies. Mobility is necessary for our body and its joints to move freer, feel stronger and recover faster from training. If you spend majority of your day sitting down, mobilising through your back and your hips can help with any everyday pains you may experience. The body is a wonder chain where everything connects. These movements will introduce you to functional movement and will slowly teach you how your body works. Try to incorporate some of these mobilisers into your everyday routine. Mobilisers Ready? Let's warm up! Hip Rotations Step with Reach Forward Lunge with Reach Lunge with Thoracic Rotation Thoracic Rotations Split Shifts All the abs Week 1 - Day 1 Jack Knives Mountain Climbers Plank with Twist SETS: 2­3 REPS: 30SECS Reverse Floor Crunch Caterpillar Crawls Russian Twists All the abs Week 1 - Day 2 SETS 2­3 REPS: 30secs Side Plank Spider-Man Crawls Jack Knives Alternating Toe Reach Windscreen Wipers Plank with Twist "You Are Amazing! Remember that". All the abs Week 2 - Day 1 Mountain Climbers Plank with Twist Reverse Floor Crunch SETS 2­3 REPS: 30secs Jack Knives Side Plank Russian Twists All the abs Week 2 - Day 2 Jack Knives SETS 2­3 REPS: 30secs Caterpillar Crawls Spider-Man Crawls Windscreen Wipers Mountain Climbers Alternating Toe Reach "Not All Progress Has To Be Physical". All the abs Week 3 - Day 1 SETS 3­4 REPS: 45secs Russian Twists Spider-Man Crawls Side Plank Plank with Twist Jack Knives Reverse Floor Crunch All the abs Week 3 - Day 2 Mountain Climbers Caterpillar Crawls Windscreen Wipers SETS 3­4 REPS: 45secs Jack Knives Plank with Twist Alternating Toe Reach "Health Is Not About The Weight You Lose, But About The Life You Gain". All the abs Week 4 - Day 1 Get Ups Russian Twists Commandos SETS 3­4 REPS: 45secs Reverse Floor Crunch Spider-Man Crawls Plank with Twist All the abs Week 4 - Day 2 SETS 3­4 REPS: 45secs Snake Plank Leg Extensions Jack Knives Side Cruches Mountain Climbers Straight Leg Windscreen Wipers "Be Somebody Who Makes Everybody Feel Like A Somebody". All The abs Week 5 - Day 1 Straight Leg Extensions Russian Twists Snake Plank SETS 4­5 REPS: 60secs Alternating Toe Reach Caterpillar Crawls Plank with Twist All the abs Week 5 - Day 2 SETS 4­5 REPS: 60secs Commandos Get Ups Jack Knives Mountain Climbers Spider-Man Crawls Straight Leg Windscreen Wipers "The Things You Take For Granted, Someone Else Is Praying For". All the abs Week 6 - Day 1 Commandos Alternating Toe Reach Straight Leg Windscreen Wipers SETS 4­6 REPS: 60secs Mountain Climbers Snake Plank Russian Twists All the abs Week 6 - Day 2 Leg Extensions Spider-Man Crawls Get Ups SETS 4­6 REPS: 60secs Side Crunches Jack Knives Plank with Twist "Be Strong. You Never Know Who You Are Inspiring".
