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30 DAY

TEEN WORKOUT

Plan

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INTRODUCTION WHY YOU SHOULD LOOK AFTER YOUR HEALTH WHERE DOES FOOD FIT INTO ALL OF THIS? PROTIENS, CARBS AND FATS HOW MUCH IS TOO MUCH? HOW DOES EXERCISE HELP? HEALTH MYTHS DEBUNKED PORTION CONTROL WHAT YOU NEED FOR THE PROGRAM 30 DAY PROGRAM INTRO WORKOUT DIARY DAILY WORKOUTS EXERCISE INDEX

PAGE 3 PAGE 4 PAGE 5 PAGE 6-7 PAGE 8-9 PAGE 10-11 PAGE 12-14 PAGE 15-16 PAGE 17 PAGE 18 PAGE 19 PAGE 20-24 PAGE 25-32

Note: This e book is for the general fitness interest only. The information contained herein should not be taken as medical advice. The information is not intended to diagnose, treat, cure or prevent any health problem. The information is not intended to replace the advice of a physician or health professional. Please consult your physician or a health professional before beginning any diet or exercise program.

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Introduction IT IS NEVER TOO EARLY TO TAKE CONTROL OF YOUR HEALTH, AND AT FIT AFFINITY WE ARE TRUE AMBASSADORS FOR EQUIPPING PEOPLE OF ALL AGES WITH THE TOOLS REQUIRED TO MANAGE A HEALTHY LIFESTYLE.

First things first – this is not a diet. Diets are a short-term solution to a problem that almost always results in you over-indulging. So, how do you improve your health in the long-term? The answer is to create healthy eating and exercise habits. But how?! Well, lucky for you, we are a generous bunch! Our experts are brimming with wonderful wisdom to hone your diet and fine tune your fitness regime. Regardless of whether you’re a professional athlete, talented actor, avid reader or video game enthusiast, your body needs to be filled with the correct fuel to reach its full potential. So, what are you waiting for?

We’ve said it before and we’ll say it again – if it seems too good to be true, it most probably is.

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It’s no secret that being young comes with a truckload of advantages. Establishing healthy eating habits and exercise routines as a teenager will help you in the future – trust us! Furthermore, nourishing your body with proper, wholesome fuel, especially during this critical phase of development will ensure you realize your full potential. We’ve said it before and we’ll say it again – if it seems too good to be true, it most probably is. Like anything else in life, results don’t come without hard work. But, we feel confident that with the right advice, some serious commitment, and a thick slice of hard work, you’ll reap the rewards in no time. Expertly created and super easy to follow, our ‘Teen Fitness Guide’ will dispel some long-held myths, provide you with a supreme collection of home work-out routines, and recommend some meals and snack ideas to set you on the path to success. Whether you’re completely clueless or a freak for all things fitness, our buttkicking program caters to all abilities and objectives. Ready to embark on your voyage to fitness success? Well, let’s get started!

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k o o l u o y d l u Why you sho r health? after you FOR MOST, THE MAIN DRIVE FOR EATING RIGHT AND EXERCISING IS TO CARVE A BEACH BEAUTIFUL BODY FOR THE SUMMER. BUT, THERE ARE A BUNCH OF OTHER EXCELLENT REASONS TO MAINTAIN A HEALTHY LIFESTYLE, INCLUDING:

Eating the right foods gives you the vitamins, minerals, and nutrients you need to function and thrive. Regular physical activity and a healthy diet can lower your blood pressure and cholesterol levels, and reduce the risk of illnesses such as type 2 diabetes or heart disease. Regular exercise facilitates an effective and regular sleeping pattern, which improves concentration levels and general mental health. Exercise, combined with foods rich in calcium, is necessary to build strong, healthy bones, and can help slow the bone loss associated with getting older. Being in good shape can give you more energy, reduce anxiety and depression, improve self-esteem, and help you better manage stress. You look better when you’re in shape and eating right. Staying active helps you tone muscles and improve your posture. Both moving more and eating healthy are important to maintaining a healthy weight. Studies have shown that being physically fit during your teenage years is linked to having a higher IQ, and increases the likelihood of higher-thanaverage educational and professional achievements in adulthood. As a teenager, it is even more important to eat healthy as you’re constantly growing. Whilst growing, you will feel hungrier because you need the extra calories to develop. Eating the right foods, along with engaging in regular exercise, will help with weight control.

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So, where does food f i t into all of this? A nutritious diet is central to good health. The food that you eat provides you with vital energy, and directly controls the function of your body and brain. Calories are the unit of measure for stored energy in food. The body utilizes energy released from calories for a range of bodily functions, ranging from concentration to growth and repair. Not only does the body require nutrients from food for its everyday processes, but when you exercise, proper nutrition is crucial to replenish your stores.

A PROPER DIET WILL PROVIDE YOUR MUSCLES WITH THE ENERGY NEEDED TO WORK-OUT AND RECOVER.

As nutrition and exercise go hand in hand, your success will largely hinge on striking a healthy balance between the two. A proper diet will provide your muscles with the energy needed to work-out and recover. At Fit Affinity, we understand that the world of nutrition can be complex and overwhelming, but we are here to guide you along the way. Eating the right foods doesn’t have to be difficult – as long as you understand the essentials, you’ll be well on your way to success. The basic premise of a diet encourages the avoidance of ‘bad’ foods and the consumption of ‘good’ foods, but which are which, and how much is too much? Let’s break things down a bit! Nutrients are substances found in all foods, and they’re required by your body for growth, metabolism, and many other essential functions. Nutrients are split into two categories – micronutrients and macronutrients. Micronutrients are comprised of vitamins and minerals, and are essential in small quantities to ensure normal metabolism, growth, and physical well-being. In comparison, macronutrients are chemicals found in food that provide calories (energy) to the body, and they come in three forms – carbohydrates, proteins, and fats. It is vital that your diet consists of a balance of all three.

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Proteins A protein is made up of building blocks known as amino acids. There are 20 different amino acids, nine of which are said to be essential, as our bodies cannot manufacture them on their own. Essential proteins must be consumed through the foods that we eat. Proteins play a central role in building and repairing body tissue. The consumption of protein is particularly important for physically active people, as their muscle tissue is always in need of constant repair. As they are complex molecules, proteins are a slow releasing source of energy, which explains why you feel fuller for longer.

Some foods rich in protein include chicken, turkey, egg whites, fish, Greek yoghurt, beef, and cottage cheese.

Carbohydrates Carbohydrates act as the brain’s main energy source. The body requires energy in the form of glucose, and works by converting carbohydrate molecules into energy. Carbohydrates are also a source of calories to maintain body weight. An optimum level of carbs prevents the likelihood of the build-up of fat. Carbohydrates are split into two categories – simple and complex. Simple carbs are just that – carbohydrates in their simplest form. They are the most basic sugars (glucose, fructose) and cannot be broken down. In contrast, complex carbohydrates consist of long strings of simple carbohydrates, thus they can be broken down into their primitive form. Fast or simple carbohydrates include processed sources, such as bread, candy, fruits, and some starchy vegetables. As the carbohydrate molecules are simple, the body can break them down very rapidly to release the energy it needs. They are a great way of restoring glycogen stores following rigorous exercise, however, they must be consumed in moderation as they elevate blood sugar levels, which can increase the risk of type 2 diabetes and heart disease. In contrast, slow or complex carbohydrates are much more difficult for the body to break down, meaning they provide your body with energy over an extended period, without a sharp rise in blood sugar levels. Slow releasing carbohydrates include whole grains, the majority of vegetables, beans and seeds, and more often than not are high in fiber.

Examples of carbohydrate rich foods include bread, rice, pasta, quinoa, oats, cereals, energy drinks, fruits, and vegetables.

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Fats

Fats are the slowest source of energy, and work to protect the body’s internal organs. Certain essential fats are also needed for the formation of hormones, and for this reason they are a vital part of your diet. There are four main types of fats found in food – saturated, monounsaturated, polyunsaturated, and trans-fatty acids. Saturated fats: Solid at room temperature and most commonly originating from animals, they consist of fatty acid chains, and are saturated because they have no available bonds for more hydrogen atoms. Examples of foods loaded with saturated fats include butter, cheese, and lard. Monounsaturated fats: Liquid at room temperature, monounsaturated fats are believed to play a key role in lowering blood cholesterol levels, thus are an essential part of one’s diet to protect against heart disease. Examples of foods rich in monounsaturated fats include olive, peanut, and canola oils. Polyunsaturated fats: Like monounsaturated fats, polyunsaturated fats are liquid at room temperature. They can be further divided into the omega-6 and omega-3 categories. Corn oil and safflower oil both have omega-6 and omega-3. Omega-3 is believed to aid in heart health, and to positively impact on brain and eye function. Oily fish such as salmon, herring, and mackerel are all good sources of omega-3, as are walnuts and some oils. Trans-fatty acids: Produced as a result of the partial hydrogenation of vegetable oils, trans-fatty acids are present in hardened vegetable oils, most margarines, commercial baked foods, and many fried foods. Eating an excess quantity of these fats is believed to be linked to an increased risk of heart disease.

Sources of ‘good’ fats include avocado, egg yolks, olives, nuts, salmon, coconut oil, flax seeds, and fish oil capsules.

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? h c u m o o t s i How much There is a headache-inducing pool of advice when it comes to weight loss and nutrition, and although the majority of it will assist you in your quest for success, it’s virtually impossible to follow all of the rules to the letter. Whether you’re hoping for a quick fix shake diet or a slow and steady change to your lifestyle, the advice out there can be quite complex and conflicting. So, let’s make things simple! When it comes to food, balance is your best friend! You need to strike a nice balance between proteins, fats, and carbohydrates to give your body everything it requires to function to the best of its ability. Forget everything you’ve already learnt about why, when, what, and how much you should be eating – we are going back to basics. First and foremost, this program is designed for you – a young adult with a body that is still growing! Plus, it incorporates a fair amount of exercise, so we cannot stress enough the importance of eating plenty. Although it may be tempting to dramatically reduce calorie intake so that your body will eat away at its existing fat stores, it just doesn’t work like that. Want the truth? Eating less doesn’t create the need to burn body fat. In fact, it creates the need for the body to slow down. If you aren’t eating enough, your body will hold onto body fat and burn muscle tissue instead. Muscle tissue burns more calories than fat tissue, so when your body thinks it’s starving, it chooses to burn away at calorie-hungry muscle tissue to preserve calories. Further, your metabolism slows right down, meaning the rate at which you burn calories is lessened significantly. Up to 70% of weight loss from eating too little is from burning

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Forget everything you’ve already learnt about why, when, what, and how much you should be eating – we are going back to basics.

muscle and not fat, and when you inevitably fall off the starvation wagon, there is even less muscle than before to burn off the excess calories you have started to consume, resulting in greater weight gain. To add to this nightmare, although a serious calorie deficit will display an initial weight loss, you’re likely to hit a plateau, and will need to lower your calories even further to lose more weight. A gradual, sustainable, and healthy weight loss regime will not affect your metabolism. In fact, with the right amount of the right foods, your metabolism will become more efficient, so you’ll find that you can eat more whilst maintaining a steady weight. In what’s increasingly becoming a world in which instant gratification is sought, many people fall into the trap of expecting too much too soon, and when their unrealistic expectations aren’t realized, they lose sight of their initial goals. Newsflash – quick fixes do not work! You won’t achieve your goals overnight, and, conversely, you won’t lose any progress made overnight. By taking things slowly and adapting your lifestyle, you will see marked, visible changes with little effort, and if you find yourself giving into temptation on occasion, your body will be programmed to reorganize itself and compensate for any deviation from the correct path (as long as you get things back on track eventually!) Whether you have weight loss in mind, just want to look better, or get fitter and healthier, you must eat enough. There are absolutely no good reasons to starve yourself.

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Don’t worr There is no y about timings. carbs afte truth in the ‘no r 5.00pm’ r ule.

Here are some quick-fire tips for nutritional success: • Aim for three nutritious and hearty portions a day, with two to three healthy snacks squeezed in. • The goal after a meal is to feel full. Anything less and you’ll be reaching for the snack stash in no time. Anything too much, and you’ll find yourself consuming unnecessary calories. • If you’re feeling hungry, grab something to eat. It’s that simple! But, be sure to go for healthier options. Instead of chocolate or candy, reach for an apple or non-fat yoghurt. • Include plenty of vegetables, lean meats, and fish; basically everything you’ve been advised to eat in the past. Where possible, avoid processed foods. Get back to basics and go for the natural version instead: fruits, vegetables, fresh chicken breasts, and plain nuts.

• If you’re eating out, don’t panic as there are plenty of healthy options available on restaurant menus. You might even find that checking out the menu beforehand helps you prepare or you can take the stress out of the occasion by selecting your dish at home! Also, don’t be afraid to make specific requests to the person serving you, for example, you can ask for no oil, salad instead of fries, or dressing on the side of salad. It’s perfectly normal to make a request when dining out, and it’s a great way to ensure you’re not consuming pointless calories. • As it is beneficial to consume protein after a work-out, you should grab a protein shake, bar or some Greek yoghurt to get the most out of your training efforts. • Have a treat every now and again! Aim for 80/20 – eat well 80% of the time and indulge for the other 20%. Don’t deprive yourself of anything or you’re likely to obsess over it and splurge in a weak moment.

• To ensure you feel fuller for longer, opt for complex carbohydrates.

• Carry a nutritious snack around with you, as it will stop you from heading to the candy section in the store when hunger strikes.

• If you’ve had a carb heavy breakfast or a lot of fat at lunch, aim to reduce your intake of that macronutrient for the rest of the day. It’s not necessary to count how much you’re having, but try to balance the amounts from day-to-day. Even if you indulge on fast food at lunch, opt for a lighter meal at dinner and you’ll regulate your calorie intake.

• Don’t worry about timings. There is no truth in the ‘no carbs after 5.00pm’ rule. In saying that, try to avoid eating very late, as your body needs a chance to digest the food it consumes before it sleeps.

• One cheat snack/meal/day is not going to affect the course of your progress too much – just don’t make a habit of it! If you fall off of the wagon, just get back on and don’t look back!

• Avoid sugary drinks and fast food, as they contain unnecessary calories with minimal nutritional value.

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HOW DOE EXERCISE S HELP? Whether you’re a hardened health fanatic or fitphobic rookie, our teen fitness program has been expertly designed to assist you at each and every stage of your fitness voyage.

EXERCISE IS FANTASTIC FOR YOUR HEALTH, BUT WHY? WELL, IT KEEPS YOUR BODY CONDITIONED AND MOBILE, MAINTAINS STRONG JOINTS, BUILDS STAMINA AND FLEXIBILITY, AND AIDS IN WEIGHT CONTROL.

As we’ve examined what you should be eating, we now need to focus on what you should be doing. You’ve heard it time and again – exercise is fantastic for your health, but why? Well, it keeps your body conditioned and mobile, maintains strong joints, builds stamina and flexibility, and aids in weight control. If that wasn’t good enough, it also keeps your heart healthy, lowers blood pressure, and releases chemicals called endorphins which support positive mental health. And, those are just a few of the many benefits associated with engaging in regular exercise. As nutrition and exercise are dependent on one another, a proper diet is critical when paired with regular exercise, as it will allow your muscles to endure the work-out, assist you in recovery, and give you the best possible chance of changing your body for the better. If visible, solid results sit at the top of your wish-list, the solution is consistent exercise, proper nutrition, and good old-fashioned hard work. The best exercise routine consists of cardio, strength and resistance, and flexibility and stretching. An effective combination of all three will tone your body, increase endurance, build muscle, encourage flexibility, and offer the previously mentioned health benefits, but if all of this sounds terrifyingly complicated, don’t worry! Our fitness experts have carefully constructed, prepared, and gift-wrapped a practically perfect work-out plan for you to follow, which incorporates everything that’s important. Oh, and we forgot to mention the best bit – the work-outs can be performed anywhere – the comfort of your own home, at the park or even in your bedroom. No fancy equipment and no expensive gym memberships are needed – all you require is good old-fashioned hard work.

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To help you out even more, we’ve tackled some of the most common fitness traps to prevent you from stumbling at the starting blocks:

ment

Fitness Trap #1 - Expecting pain, boredom or embarrass

probably andable, as it is hard work, boring, and you So, you hate running? That’s quite underst . The walk side your friends as you crawl along the ther dread the thought of getting recognized by whe , from nt something that you derive enjoyme y, solution is simple – don’t run! Instead, find ousl Seri s. t, swimming, cycling or country walk it be dancing, yoga, martial arts, a team spor it! something else a try. You might just enjoy there are so many options out there. Give

Fitness Trap #2 - Sticking to the sa

me old thing

Like your brain, your body get s bored very easily, and witho ut being challenged, it will no and grow. If the cross-traine r is your thing, that’s fine, bu t develop t if your exercise routine con sessions spent exclusively on sists of long the cross-trainer, you’ll find that your results reach a pla quickly. By incorporating oth teau very er types of exercise (strength , endurance) into your routin muscles will be faced with a e, your challenge and will be forced to adapt and grow.

Fitness Trap #3 - Worrying about weight gain In case you missed the memo, girls gain weight in their teen years. It is natural and very healthy for girls, as they develop into women, to put on pounds as they progress through such a hormone heavy stage of life. We cannot stress enough how important it is for you to accept this. In fact, you should embrace it, however, this doesn’t mean that you should spend your teens on the couch with a tub of Ben & Jerry’s. Regular exercise and proper nutrition will not only keep you healthy, but also ensure you don’t venture into the red zone of weight gain.

Fitness Trap #4 - Talking yourself

out of exercise

Maybe it’s because you don’t think you have the time or pe rhaps you believe that you loo silly when exercising. Whate ver your excuse, it’s almost k certain to be invalid. At Fit Affi understand that everyone ha nity, we s excuses, but it’s key that you simply get on with it. We can ignore the voice in your head assure you that nobody has and ever regretted a work-out, ho will regret not working out. wever, you Not only do we recommend the work-outs detailed in the but we also expect you to tak program, e advantage of opportunities for activity in your everyday taking the stairs instead of the life, such as elevator, parking your car in the farthest spot or even lea car at home – it will all be of ving the benefit to you in the long run .

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Health myths debunked! ‘Eggs are bad for your heart’, ‘calories eaten at night are more fattening than those eaten early in the day’, and ‘if you’re not working up a sweat, you’re not working hard enough’. These are just some of the tons of ridiculous myths floating around the Internet, and you may even trust a few of them! The thing is, some myths are just harmless half-truths, but many others can actually be harmful, thus it’s crucial to separate the facts from the fibs. We’re going to take a look at some of the most common and most outrageous myths to uncover the truth, and ensure what you’re doing is completely constructive.

“I need to work-out at the gym for it to count.”

The gym isn’t the solution to your problems. If you want to get in shape, all you need to do is get moving. Fancy gym equipment doesn’t provide a miracle quick fix, and no amount of money will get you to where you want to be. We cannot stress enough the simple value of a good plan and some steely determination. Not only can you easily accomplish an effective work-out at home, you’ll probably find that the gym provides even more excuses to stand in the way of your success. Whether it’s the worry of embarrassing yourself by trying something new, lacking the time to get to the gym or putting it off because of the crowds, you’re bound to find a reason not to go. The only thing that will hamper your progress at home is a lack of guidance. Donning your work-out gear and performing some star jumps will not equal results. You will find it very difficult to monitor progress, and as a result you will quickly lose your drive. By following Fit Affinity’s exercise program, you can ensure what you’re doing is worth it, whilst saving yourself a considerable amount of time and money. All you need to bring to the party is motivation!

Not true. Many people believe that by putting in hours at the gym, they’re entitled to eat whatever they want. After all, they’re working the calories off, right? Wrong! Feasting on a post-workout Big Mac will replace all of the calories (and then some) that you burned off during exercise, leaving you back at square one. Plus, you’re not re-fuelling your body with the right nutrients, which will impede your progress and recovery. Although regular exercise will help you reach whatever your aims may be, diet still remains the most crucial key to victory. If you work-out regularly, you can afford to indulge occasionally. If you eat anything you want and justify it because you work-out on a regular basis, you’re missing the point entirely. Even if you’re exercising regularly, you must pay attention to your diet. This will ensure that you’re not consuming unnecessary calories, and that you’re effectively powering your body. It’s okay for serious body builders to increase their calorie intake, as their muscles need adequate fuel to recover and grow, but training a few times a week doesn’t give you the right to eat what you want. It’ll wreck your efforts and slow down your progress.

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“If I’m exercising, I can eat what I want”

Although there is no magic formula for getting in shape quickly, research has found that spending hours exercising is counterproductive. In fact, studies have shown that even 20 minutes of exercise will help improve your fitness. Often, long work-outs heighten the risk of injury, and it is so much harder to maintain motivation for a long period of time. It is important, however, to ensure your work-outs are intense enough to get your heart pumping. Luckily for you, our program incorporates High Intensity Interval Training (HIIT) – a fancy title for short work-outs that require significant cardiovascular effort (in other words, you’ll be struggling to catch your breath). But, we’ve also included a mix of other training styles to properly challenge and change your body.

“I need to train for hours to get in shape”

Getting in shape takes a lot of hard work and consistent effort, but it’s often the case that short, regular work-outs, paired with a good diet, are much more beneficial.

“I need supplements to build muscle”

Supplements can help, especially if you’re a body builder or strength athlete, but working out several times a week to build your fitness base and tone your muscles doesn’t warrant supplementation. Whilst we advise that you consume a protein source following strength training to aid in muscle recovery and growth, you don’t need to obsess about it. Protein shakes and bars are a great source of protein, and are just as effective as natural protein sources, but a complete diet will give you everything you need. If you find that a shake better suits your lifestyle or the thought of a chicken salad following a work-out turns your stomach, then do what works for you. All we’re saying is that a balanced diet will provide you with all of the nutrients you need, thus supplements aren’t required. The same goes for sugary drinks. Sports drinks, sometimes called ‘isotonic’, aim to replace what is lost in sweat and sugar (glucose) during very intense exercise, such as marathon training. They aren’t necessary for low intensity exercise, and won’t enhance your performance. Our advice? Stick to water, and steer clear of sugary drinks. Depending on your work-out, the calories in the drink may even offset the calories you’ve burned!

Carbohydrates get a bad rap. They are the first to get cut out of the diets of people looking to lose weight, and are often replaced with proteins. But, carbohydrates aren’t evil. In fact, as we’ve already mentioned, they are an essential macronutrient, and your body needs them to function properly. Of course, there are good and bad carbohydrates. Refined carbohydrates, found in candy, chocolate, cakes, and white bread should be avoided, however, the good kind are extremely good! Fruits and vegetables are examples of foods rich in carbohydrates, and they provide your body with a host of fantastic macronutrients. As long as you limit your intake of sugar rich fruits such as pineapples and grapes, you can pretty much eat as many vegetables and fruits as you want. What’s more, carbohydrate rich foods often contain whole grains, which provide fiber, iron, folic acid, and vitamin B, all of which are necessary for our overall health. As long as you’re eating the right kinds and do so in moderation, carbohydrates should be an integral element of your diet.

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“Carbs are bad for me”

Contrary to popular belief, weight training can be safe and good for children, and doesn’t stunt their growth or make them susceptible to weak joints and injuries for the rest of their lives. In fact, strength training is not only safe for youngsters, with some suggesting that it’s essential.

“Weight training is bad for young people”

With so many benefits linked to weight training, you would be foolish to disregard it. On top of strengthening muscles, tendons, and ligaments, it also reduces the risk of injury. Further, it builds muscle, boosts metabolism, assists with fat loss, defines muscles, improves balance and stability, and lowers blood pressure. And, that is just the tip of the iceberg! There are a few caveats to bear in mind. Don’t overdo it. It’s totally up to you to decide what constitutes as enough and what’s too much. If you feel discomfort or pain, stop. You’ll risk injury and impede your progress. Make sure you warm-up and cool down for five to 10 minutes to prepare your muscles for vigorous exercise. Ensure your technique is proper. Generally, you can tell what’s right by examining yourself in the mirror. If your form is painful or strained, adapt your technique. It also important that you get plenty of rest, as your muscles won’t grow if they aren’t given the chance to recover. Lastly, avoid weight training on consecutive days and get lots of sleep. Your body and mind will thank you!

“The thing is, some myths are just harmless halftruths, but many others can actually be harmful, thus it’s crucial to separate the facts from the fibs.”

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l o r t n o c Portion No matter how healthy your diet is, eating too much or too little can still be bad for you. What a portion size actually is - and eating that amount - is tricky. People are notoriously bad at estimating what, say, a cup of breakfast cereal looks like, so it’s important to give serious thought to how much you’re eating. • Don’t skip meals: If you’re starving, you’re more likely to help yourself to an extra-large portion. You need to eat at least three times a day, and try to avoid going without eating for longer than five hours. As a general rule, breakfast, lunch, and dinner followed by one or two small snacks will keep hunger at bay, and ensure you’re consuming stable portions. • Stick to portion sizes: If a food specifies a serving size, weigh it out and stick to it. The recommendation is there because it’s deemed to be a normal amount for a person to consume. • Know your rules of thumb: Did you know that three ounces of lean meat is the approximate size of a deck of cards or that a sensible portion of pasta or rice is about the size of a fist? Use these rules and stick to them! • Plan meals: If you have a general idea of what you’re going to eat for the day, you won’t experience the last-minute panic when it’s about time to eat. It’ll help with what you’re eating, as well as how much. • Control your snacks: As a general rule, snacks should contain approximately 100 calories and 15 grams of carbohydrate. Try to avoid anything that will push you too far over that limit. • Use your plate: Did you know that there are portion control plates you can buy to manage your portion sizes? Unless you think these would be of benefit to you, it isn’t necessary to get one, but it’s a useful concept to bear in mind. For most of your meals, stick to the 25% protein, 25% carbohydrate, and 50% vegetable rule. • Develop good habits: Begin by filling your plate with green veggies. Not only will they trick your mind into thinking you have a huge plate of food, you will fill up with minimal calorific content. • Don’t snack out of the bag: Read the food label, serve yourself one portion, and put the rest away. Practice this for chips, nuts, pretzels, and other snacks.

To make your fitness journey that little bit easier, we’ve provided you with a list of carbohydrate, fat, and protein source examples. Although we’ve specified recommendations for ‘good’ and ‘not so good’ options, we must stress that this is only a guideline. We aren’t advising you to consume foods exclusively from the ‘good’ list. As mentioned previously, the key to a healthy lifestyle is balance. As a rule, aim mostly for ‘good’, but don’t completely exclude the ‘not so good’. Oh, and another thing - the ‘not so good’ column is not necessarily bad. Whilst we wouldn’t recommend drinking soda as it’s full of unnecessary, un-nutritional calories, the majority of foods on the ‘not so good’ list are just not the best option. It’s just a case of using your common sense. If you can opt for something from the ‘good’ column, then go right ahead, but if you want to treat yourself, don’t restrict yourself just because it’s on the ‘not so good’ list. Be sensible and try to strike that all-important balance!

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CARBOHYDRATES GOOD

NOT SO GOOD

• Any complex, slow release carbs • Sweet potatoes • Legumes (i.e. lentils and beans) • Berries (i.e. raspberries, blueberries) • Lightly sweet/salted popcorn • Oats • Unprocessed whole grains (i.e. rye, quinoa) • Non-starchy veg. (i.e. lettuce, broccoli)

• Fruits with a high sugar content (i.e. bananas, mangoes, grapes) • Refined grains (i.e. white bread, pizza crust) • Baked goods and pastries • Candy • Artificial syrups • Soda and sugary drinks

FATS GOOD • Plain nuts • Egg yolks • Avocado • Dark chocolate • Fatty fish (i.e. salmon, mackerel) • Seeds (i.e. flax/chia) • Olives and olive oil • Natural nut butters

NOT SO GOOD • Stick margarine • Whole milk • Cheese • Butter or lard • Pre-packaged treats (i.e. cookies, potato chips) • Milk chocolate

PROTEINS GOOD • Chicken breast • Turkey breast • Egg whites • Non-fat Greek yoghurt • Cottage cheese • Lean steak • Ground beef • Fish (i.e. tuna, halibut) • Beans and lentils

NOT SO GOOD • Processed meats (i.e. burgers, hotdogs) • Any meat deep fried in oil • Bacon • Sandwich meat • Sausages • Marbled steak

In the event that you’re still completely puzzled about what to eat, we’ve listed some really simple meal ideas to get you started. Whilst we haven’t specified which meal type they are, it gives you an idea of how much you should be putting on your plate so you’re not over or under-eating. Again, it’s a case of using your common sense to adapt them to your tastes whilst sticking to the rules!

• Two slices of wholemeal toast topped with sliced avocado • Oatmeal made with water and topped with berries • Non-fat Greek yoghurt with strawberries and blueberries • Chicken Caesar salad (without dressing) • Vegetable soup with small wholemeal roll and non-fat cottage cheese • Whole egg or egg white omelette with peppers and onions • Wholemeal wrap with tuna and salad • Grilled turkey breast with brown rice and broccoli • Vegetable stir fry • Baked white fish, potato, and asparagus

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What you need for the program BEFORE YOU GET GOING, IT’S WISE TO ENSURE YOU HAVE EVERYTHING YOU NEED. AS WE’VE ALREADY STATED, THERE’S NO POINT IN FORKING OUT FOR A COSTLY GYM MEMBERSHIP. ALL YOU NEED ARE A FEW ESSENTIALS TO WORK-OUT FROM HOME, AND WE’VE EVEN SUGGESTED SOME EASY ALTERNATIVES IF YOU CAN’T GET HOLD OF THE REAL THING.

Dumbbells

Small handheld weights used to build strength in your arms, shoulders, chest, back, and so much more. It’s vital that they are a comfortable weight for you. If they’re too heavy, you’ll risk injury and failure, and if they’re too light, you won’t be challenging yourself. If you’re looking to expand your kit, dumbbells can be purchased fairly cheaply. If not, any two equal-sized, equal-weighted handheld objects will work just fine.

Exercise mat

Working out on hard flooring can be uncomfortable, and there is the possibility that you could end up with a fewbruises. A yoga mat or soft exercise mat is ideal to soften the impact and provide your back with the support it needs. Having said that, a thick beach towel, rug or blanket will work just as well – just make sure it isn’t slippery or unsafe.

Music

A great way to get the energy flowing and pump some motivation through your body. Create a work-out playlist and blast your favourite music. If you’re working out at home, you might find that headphones are a bit more considerate.

Water

Whether you’re an elite athlete or a professional in the making, it’s essential that you drink water during exercise. Your ability to reach your athletic potential can decline as a result of a small degree of dehydration, so be sure to keep a bottle of water handy, and keep yourself hydrated at all times!

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30-day

program The 30-day workout program

MISS refers to cardiovascular activity that demands you exercise at 60 to 70% of your maximum heart rate. Good forms of MISS cardio include: - Incline walking - Jogging - Bike riding - Elliptical

In the 30-day workout program, you will be given a certain number of calories to burn in each of your MISS sessions. How you burn them is up to you, and you may fit the MISS session in at any time of the day that suits you best. The 30-day program will also include High Intensity Interval Training. A HIIT work-out should be structured as follows: - Five-min warm-up - Ten one-min rounds, with 45 secs of all-out intensity followed by 15 seconds of rest - Five-min cool down HIIT can be done in a variety of ways, such as running, swimming, skipping cycling, on the Stairmaster, and on the elliptical, just to name a few.

Other Definitions

Rep: One repetition Set: The total repetitions of one exercise comprise one set Cardio: Cardiovascular Superset: When one exercise is completed and another immediately follows Dropset: The same exercise done with less weight immediately after

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Work-out Diary FEEL FREE TO PRINT OFF YOUR WORK-OUT DIARY TO REMIND YOU OF WHAT’S ON TODAY’S AGENDA!

DAY 1 Upper Body A

DAY 2 Lower Body A

DAY 3

DAY 4

Cardio: MISS

Rest

Legs A

DAY 11

DAY 12

DAY 8

Core A

Pull A

DAY 13

DAY 14

DAY 15

DAY 16

DAY 17

Push B

Pull B

Legs B

Core B

DAY 20

DAY 21

DAY 22

DAY 23

DAY 19 Rest

DAY 25 Pull C

Upper Body C

DAY 26 Legs C

DAY 10 Lower Body B

Cardio: HIIT

Lower Body C

Cardio: HIIT

DAY 27

DAY 28

Cardio: MISS

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DAY 6

Push A

DAY 7

Cardio: MISS

DAY 9

DAY 5

Upper Body B

Rest

DAY 29 Upper Body D

Rest

DAY 18 Cardio: MISS

DAY 24 Push C

DAY 30 Lower Body D

Exercise

DAY 1: UPPER BODY A

SETS

REPS

Standing dumbbell shoulder press

3

10-12

Push-ups (on knees if necessary)

3

8-10

Dumbbell bicep curls

3

10-12

Overhead dumbbell extensions

3

10-12

SETS

REPS

Jumping squats

3

20

Walking lunges

2

10-12 Per Leg

Donkey kick-backs

3

10-12 Per Leg

Goblet squats

2

15

Exercise

Day 2: Lower Body A

Day 3: Cardio (MISS)

Exercise CARDIO OF CHOICE

Aim to burn 250 to 300 calories

Day 4. REST

Exercise

Day 5: Push A

SETS

REPS

Bench dips

3

10

Dumbbell side raises

3

12

Dumbbell front raises

3

10-12

Tricep kick-backs

3

15

SETS

REPS

Squats holding dumbbells overhead

3

10-12

Step-ups

3

10-15 Per Leg

Jumping burpees

3

25

Squats (hold on the wall)

3

30-40 Seconds

Exercise

Day 6: Legs A

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Day 7: Core A

Exercise

SETS

REPS

Crunches

3

15

Leg raises

3

12-15

Mountain climbers

3

30-45

SETS

REPS

Bent over dumbbell rows

3

10-12

Lower back curls

3

10-12

Bent over flys

2

10-12

Dumbbell bicep hammer curls – palms facing inside at all times

3

15

SETS

REPS

Walking lunges

4

15 steps per leg

Standing bench jumps

3

20

Sumo squats

3

20-25

Glute bridges – three second hold at top

3

15-20

SETS

REPS

Push-ups (on knees if necessary)

3

10

Double arm dumbbell rows

3

10-2

Standing dumbbell shoulder press

3

10-12

Dumbbell bicep curls - palms facing forward at all times

2

15

One arm dumbbell tricep extensions

2

15

Exercise

Day 8: Pull A Day 9: Cardio (HIIT)

Exercise CARDIO OF CHOICE

Exercise

Day 10: Lower Body B

Exercise

Day 11: Upper Body B

Day 12: REST

Day 13: Cardio (MISS)

Exercise CARDIO OF CHOICE

Aim to burn to 300 calories

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Exercise

Day 14: Push B

SETS

REPS

Dumbbell front raises

3

16-18

Bench dips superset with dumbbell side raises

3

15-20

Tricep kick-backs

3

10-12

Double arm overhead dumbbell extensions

3

15

SETS

REPS

Lower back curls with two second pause at top

3

25

Bent over flys

3

15

Dumbbell bicep curls – any variation you choose

4

10-12

Single arm dumbbell rows – palms facing forward

4

15

SETS

REPS

Goblet squats superset holding dumbbell overhead

3

20 reps per exercise

Stationary lunges superset with mountain climbers

3

24 reps per leg and 40 reps of mountain climbers

Donkey kick-backs superset with glute bridges

4

12-15 reps per leg for kick-backs and 30 reps for glute bridges

SETS

REPS

Reverse crunches

2

25

Heel touches

3

20 reps per side

Sit-ups

2

10 15

Obliques/side crunches

3

15

Exercise

Day 15: Pull B

Exercise

Day 16: Legs B

Exercise

Day 17: Core B

Day 18: Cardio (MISS)

Exercise CARDIO OF CHOICE

Aim to burn to 350 calories

Day 19: REST

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Day 20: Upper Body C

Exercise

SETS

REPS

Standing dumbbell shoulder press superset with bent over dumbbell rows

3

20 reps per exercise

Dumbbell bicep curls - palms facing forward – superset Awith overhead tricep extensions

3

20-25 reps per exercise

Bench dips superset with push-ups on your knees

3

8 to 15 reps per exercise

SETS

REPS

Goblet squats

3

10-20

Knee-ups

3

20 steps per leg

Jumping squats

3

20

Donkey kick-backs

3

20 reps per leg

Squats - hold on wall

2

40-50 seconds

SETS

REPS

Push-ups (on knees if necessary)

3

20

Standing dumbbell shoulder press – dropset

3

20 + 15 on the dropset

Dumbbell side raises superset with dumbbell front raises

3

15-20 reps per exercise

Tricep kick-backs superset with double arm overhead extensions

3

15 reps per exercise

SETS

REPS

Dumbbell lat pullovers

4

20-25

Single arm dumbbell rows – dropset

3

20 + 15 on the dropset

Bent over flys

3

20

Dumbbell bicep curls – palms facing inward (hammer curls)

3

20

Exercise

Day 21: Lower Body C

Day 22: Cardio (HIIT)

Exercise CARDIO OF CHOICE

Day 23: REST

Exercise

Day 24: Push C

Exercise

Day 25: Pull C

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Day 26: Legs C Jumping stationary lunges

Day 27: Cardio (MISS)

Exercise

SETS

REPS

Jumping stationary lunges

4

20 per leg

Squats holding dumbbell overhead

3

20

Side lunges

3

20 per leg

Glute bridges

3

20

Exercise CARDIO OF CHOICE

Aim to burn to 400 calories

Exercise

Day 28: Core C

SETS

REPS

Top taps

3

25

Heel touches

3

20 reps per side

Scissor kicks- if too hard, do regular crunches

3

10 reps per exercise

Planks

3

45-60 seconds

SETS

REPS

Press-ups into burpees (on knees if necessary)

3

20

Dumbbell bent over rows

3

25

Dumbbell curls- with palms facing forward superset with palms facing inward

3

15 reps per exercise

Dumbbell shoulder press – dropset if you can

3

20

Commandos

2

40-50 seconds

Exercise

SETS

REPS

Sumo squats with two to three second pause at the bottom

3

20

Standing bench jumps

3

15-20

Lunges with leg ups

3

12-15 reps per leg

Jumping squats superset with squats – hold on wall

3

20 reps followed by 30 to 40 second hold on wall

Donkey kick-backs superset with glute bridges

3

20 reps per leg followed by 20 reps

Exercise

Day 29: Upper Body D

Day 30: Lower Body D

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LAT PULL OVERS •

•

•

Laying on your back with your feet flat and knees bent, hold a dumbbell in both hands or a weight in each hand over your chest, and make sure that your arms are straight up. Lower the dumbbells straight back behind your head until your arms are in line with your torso and parallel to the floor, then lower your arms until the weights are just above, but not touching the floor. Keeping your arms straight, pull your arms to start position over your chest. As you reach the start position, think about tightening your lat/back muscles.

DUMBBELL ROWS • • •

Hold one dumbbell in each hand with your palms facing inward. Let the dumbbells hang toward the floor, with your feet shoulder width apart. Pull the dumbbells up to the side until they make contact with your ribs or until your upper arm is just beyond horizontal. Return until your arms are extended and shoulder are stretched downward. Repeat and continue with the opposite arm if you commenced the exercise exercising just the one arm.

BENT OVER FLYS • • • •

•

Hold a dumbbell with your palms facing inward and stand with your feet shoulder width apart. Bending slightly at the knees, bring your torso forward by bending at the waist. Each elbow should be slightly bent, and the dumbbells should be directly under your chest, not touching. This is the starting position. Moving only at the shoulders, raise your arms in a semi-circular motion out to your sides until your arms are parallel to the floor. Throughout the movement, keep the slight bend in your elbows. At the height of the movement, squeeze your shoulder blades and then slowly lower the dumbbells back to the starting position.

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DUMBBELL FRONT RAISES •

•

•

Pick up a couple of dumbbells and stand with a straight torso, and the dumbbells on the front of your thighs at arm’s length, with the palms of your hands facing your thighs. This will be your starting position. Whilst maintaining the torso in a stationary position, lift the dumbbells to the front with a slight bend in the elbow, and the palms of the hands always facing down. Continue to go up until your arms are slightly above parallel to the floor. Exhale as you execute this movement, and then pause for a second at the top. As you inhale, slowly lower the dumbbells back down to the starting position. Repeat the movement for the recommended amount of repetitions.

DUMBBELL SHOULDER PRESS • •

• •

Whilst holding a dumbbell in each hand and maintaining an upright torso, raise the dumbbells to shoulder height one at a time. Rest the dumbbells on your shoulders, and make sure to rotate your wrists so that the palms of your hands are facing forward; this is your starting position. Exhale and push the dumbbells upward until they nearly touch at the top. After a brief pause at the top of the contraction, slowly lower the weights back down to the starting position whilst inhaling. Repeat the movement for the recommended amount of repetitions.

COMMANDOS •

Starting in a plank position with your forearms resting on the floor, push your right forearm and place your right hand on the floor. Follow the same pattern with your left arm. Slowly return back to the plank position. This is one repetition.

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WALKING LUNGES •

•

With your feet shoulder width apart and hands on hips, step forward with one leg, flexing the knees to drop to your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. Drive through the heel of your lead foot, and extend both knees to raise yourself back up. Step forward with your rear foot, repeating the lunge on the opposite leg. When doing weighted walking lunges, hold a dumbbell in each hand to your side.

STATIONARY LUNGES •

•

•

•

Stand with your torso upright (holding two dumbbells in your hands by your sides if the exercise is weighted). This will be your starting position. Step forward with your right leg until there’s a gap of approximately two feet from the foot being left stationary, and lower your upper body down, whilst keeping the torso upright and maintaining your balance. Inhale as you go down, and make sure that you keep your front shin perpendicular to the ground. Using mainly the heel of your foot, push up and go back to the starting position as you exhale. Repeat the movement for the recommended amount of repetitions, and then perform with the left leg.

LUNGES WITH LEG-UPS •

This exercise is the same as stationary lunges, but with these your back foot as at knee height on a bench behind you.

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SQUATS • • • • • • • •

Set a bar at shoulder level in the squat rack. For those unable to use the Olympic bar, start with bodyweight squats or use ready-made bars. Step under the bar and plaace just below the neck on the back of your shoulders. (Trapezius and rear deltoid area). Hold the bar with both hands in a comfortable position. Try a gripping about 6 inches to the side of each shoulder. Feet should be slightly pointed out. While maintaining a straight back lower the bar by bending your knees and dropping the hits directly downward. Lower yourself till your thighs are slightly below parallel to the floor. The knees should not go to far past the ankles. Begin to raise the bar by pushing against the ground with heels of the foot until you are back in an upright position.

STANDING BENCH JUMPS • • • •

Begin with a bench one to two feet in front of you, and your feet shoulder width apart. This will be your starting position. In preparation for the jump, perform a short squat, swinging your arms behind you. Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up. Jump over or onto the bench, landing with bent knees so that you’re absorbing the impact through the legs. This is one repetition.

DONKEY KICK-BACKS •

•

• •

Kneel on the floor and bend at the waist with your arms extended in front of you (perpendicular to the torso) to get into a kneeling push-up position, with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90 degree angle between the hamstrings and the calves. This will be your starting position. As you exhale, lift up your right leg until the hamstrings are in line with the back, whilst maintaining the 90 degree angle bend. Throughout this movement, contract the glutes and hold the contraction at the top for a second. At the end of the movement, the upper leg should be parallel to the floor, and the calf should be perpendicular to it. As you inhale, go back to the initial position, and then repeat with the left leg. Continue to alternate legs until all of the recommended repetitions have been performed.

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STEP UPS • •

•

Stand up straight facing a bench (if holding a dumbbell in each hand, palms should be facing the side of your legs). Place the right foot on the elevated platform. Step on the bench by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up, and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up. Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot next to the left foot on the initial position. Repeat with the right leg for the recommended amount of repetitions, and then perform with the left leg.

STEP UPS WITH KNEE-UPS •

•

This exercise is the same as step-ups, except when you extend onto the bench, raise one knee toward your chest. On the next repetition, raise the opposite knee.

MOUNTAIN CLIMBERS •

•

Begin in a push-up position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg down until the knee is approximately under the hip. This will be your starting position. Explosively, reverse the position of your legs, extending the bent leg until the leg is straight and supported by the toe, and bring the other foot up with the hip and knee flexed.

GOBLET SQUATS •

•

Stand holding a dumbbell with both hands close to your chest. This will be your starting position. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up, and your back straight. At the bottom position, pause and then reverse the motion until you return to the starting position. This is one repetition.

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SUMO SQUATS •

•

•

Standing with your feet 10 inches wider than shoulder width apart, place your hands behind your head or out in front of you. This will be your starting position. Begin the movement by flexing your knees and hips, sitting back with your hips. Continue down to full depth, pause at the bottom, and then reverse the motion until you return to the starting position. During the squat, keep your head and chest up, and push your knees out. This is one repetition.

MEDICINE BALL SQUATS • •

•

Standing with your feet shoulder width apart, hold a medicine ball above your head. This will be your starting position. Begin the movement by flexing your knees and hips, sitting back with your hips. If you’re able, continue down to full depth, then reverse the motion until you return to the starting position. During the squat, keep your head and chest up, and push your knees out. This is one repetition.

JUMPING SQUATS •

•

•

Standing with your feet shoulder width apart, place your hands behind your head or out in front of you. This will be your starting position. Begin the movement by flexing your knees and hips, sitting back with your hips. Jump directly upwards into the air. Continue down from the jumping position then reverse the motion until you return to the starting position. During the squat, keep your head and chest up and push your knees out. This is one repetition.

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SQUATS- HOLD ON WALL • • •

Place yourself in a squat position with your back against a wall Your thighs should be parallel to the floor with a 90-degree angle between your upper and lower legs. Hold this position for the allotted time given.

PRESS-UPS INTO BURPEES •

After completing a press-up, perform one burpee immediately after. This is one repetition.

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CRUNCHES •

•

•

Laying on your back with your feet flat on the ground, place your hands lightly on either side of your head. As you push your head lower back down into the floor, begin to roll your shoulders off the floor. As you contract your abdominals and exhale, continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor At the top of the movement, contract your abdominals hard and hold the contraction for a second. After the contraction, slowly come down to the starting position as you inhale.

REVERSE CRUNCHES •

•

Lie down on the floor with your legs fully extended, and arms to the side of your torso, with palms on the floor. For the duration of this exercise, your arms should stay here. Move your legs until your thighs are perpendicular to the floor, and your feet are together and parallel to the floor. Whilst inhaling, move your legs towards the torso as you roll your pelvis backward and raise your hips off the floor. At the end of this movement, your knees will be touching your chest. Hold the contraction for a second, and then return your legs to the starting position.

LOWER BACK CURLS •

Lie on your stomach with your arms out to your sides. This will be your starting position. Using your lower back muscles, extend your spine by lifting your chest up off the ground; don’t use your arms to push yourself up. During the movement, keep your head up.

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TOE TAPS •

With your legs raised in the air, perform a crunch. Your body and legs should form a 90 degree angle. Exhale out, crunch your abs, and touch your toes. This is one repetition.

•

OBLIQUE CRUNCHES •

•

Lay on your right side with your legs on top of each other, and your knees forming a 45 degree angle. Place your left hand behind your head, then start to move your left elbow up as you would when performing a normal crunch, except this time you’re focusing on your obliques. 
 Crunch as high as you can, hold the contraction for a second, and then slowly drop back down. Breathe in during the eccentric (lowering) part of the exercise, and breathe out during the concentric (elevation) part of the movement. Switch to the other side and complete the specified amount of repetitions.

SCISSOR KICKS •

• •

•

Lay down with your back pressed against the floor. Your arms should be fully extended to the sides, with your palms facing down. Throughout this exercise, your arms should remain stationary. With a slight bend at the knees, lift your legs up until your heels are approximately six inches off the ground. This is the starting position. Now, whilst lowering your right leg until the heel is about two to three inches from the ground, lift your left leg up until a 45 degree angle is formed. Switch movements by raising your right leg up and lowering your left leg. Remember to breathe whilst performing this exercise, and repeat the movement for the recommended amount of repetitions.

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LEG RAISES •

•

•

Lying flat on the floor, extend your legs in front of you, and place your hands either under your glutes with palms down or by your sides. This will be your starting position. With your knees extended as straight as possible and your knees slightly bent but locked, raise your legs until they form a 90 degree angle with the floor. Exhale as you perform this portion of the movement, and then hold the contraction at the top for a second. Now, as you inhale, slowly lower your legs back to the starting position.

BURPEES • • • •

With your feet hip width apart and arms by your side, lower into a squat position, with your hands flat on the floor in front of you. Kick your legs backward into a press-up position, and lower your chest to the floor. Push your chest back up to the press-up position, and thrust both feet forward so you’re back in the squat position. Jump up and raise both hands over your head. Stand with your feet hip width apart and your arms by your side. This is one repetition.

HEEL TOUCHES •

•

Lie on the floor with bent knees and your feet approximately 18 to 24 inches apart. Your arms should be extended by your side. This will be your starting position. Crunch over your torso forward and up about three to four inches to the right, and touch your right heel as you hold the contraction for a second. Exhale whilst performing this movement. As you inhale, slowly return to the starting position. Now, crunch over your torso forward and up approximately three to four inches to the left, and touch your left heel as you hold the contraction for a second. Exhale whilst performing this movement, and then return to the starting position as you inhale. Now that both heels have been touched, one repetition has been completed. Continue alternating sides in this manner until the recommended amount of repetitions have been completed.

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THANK YOU FOR PURCHASING AND READING THE 30 DAY TEEN WORKOUT PLAN Looking to maximise results?

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