DON’T FORGET

PART 2: TRAINING GUIDE

TO DOWNLOAD
THE NUTRITION
SECTION FOR A TOTAL
TRANSFORMATION!
CONTENTS
TRAINING

2
The ABC’s of the workouts.

DAYS 1–9

3
CHEST

6
SHOULDERS

8
TRICEPS

10
BACK

12
BICEPS

15
LEGS

17
ABS

20
AT-HOME
WORKOUT OPTION

22
Can’t get to the gym?
You can workout at home!

TRANSFORMATION STORIES

27
Need motivation?
Hear from actual people who
took the challenge and succeeded!

A FINAL WORD
OF ENCOURAGEMENT

29
1
THE ABCs
WORKOUT A: Train the push muscles
- first the chest, then the shoulders and
then the triceps. These muscles help
you push weight away from your body.

OF THE WORKOUT WORKOUT B: Train the pull muscles -

first the back muscles and biceps, which
are the muscles that help pull weight
toward your body.

WORKOUT C: Finally, we hit the kick

and crunch muscles—legs, calves and
abdominals. The leg muscles are the
kick muscles and the ab muscles are
the crunch muscles.

CARDIO
For the cardio sessions we recommend
any type of activity that gets your heart
rate in the range of 180 — your age.

This could be a traditional stair master

workout, a jog outside with your dog, or
swimming in a pool. The goal here is to
simply get our heart rate up and keep it
there for 20-40 minutes depending on
how much time we have and our overall
fitness goals.

The order within each workout is

important: for example, look at workout
A. During chest work, you’re also using
shoulders and triceps; during shoulder
work, you’re also using triceps. By the
time you get to the triceps, they will
be fairly tired; it won’t take much to
stimulate them.

Let’s look at how you’re going to put

all of this together, with three sample
cycles:

2
 DAYS 1 – 9
DAY 1 (Monday) WORKOUT A

DAY 2 (Tuesday) WORKOUT B

DAY 3 (Wednesday) CARDIO

DAY 4 (Thursday) WORKOUT C

DAY 5 (Friday) WORKOUT A

DAY 6 (Saturday) CARDIO / OPTIONAL REST DAY

DAY 7 (Sunday) WORKOUT B

DAY 8 (Monday) WORKOUT C

DAY 9 (Tuesday) CARDIO

In short, you’re alternating the weight routines every couple

of days. This is great for a number of reasons. For one, you
In many ways, this program
won’t get bored with the same old three-day routine. You’re is the best of both worlds:
also giving your different muscles the time they need to
recuperate. If you work your chest muscles on Monday, you’re
plenty of activity, and plenty of
not going to be taxing them again until Friday, which means recuperation time.
they’ll have had four days to rest and adapt. Meanwhile, that
cardio session you had on Wednesday will help you burn fat,
plus recover faster by circulating your blood.

3
 THE THREE ESSENTIALS:
WARMING UP, LIFTING,
AND RESTING
Now you’re ready for the three essentials of
working out. Before you perform your first
set, you need to warm up. That’s because
your muscles are like rubber bands. When
you exercise, you put tension on those rubber bands. The
tendons—the tissue that attaches the muscle to the bone—
are not as elastic as muscle. Tendon is like a nylon rope.
If your tendons and muscles are warmed up, they become
more elastic and forgiving of loads imposed upon them.
That’s what we’re trying to accomplish with a warm-up,
which is especially important on those cold days. The idea is
to heat up the muscles, so they become less prone to injury.
So before the first set, take the first exercise on your list for
that day, put on a much lighter weight than usual, pound
through a set or two, and really wake those muscles up. You
may even wish to warm up your body with five minutes of
calisthenics or stationary bike exercise. Now you’re ready for
the tough stuff.
4
HOW TO LIFT:
STIMULATE, NOT ANNIHILATE
The first part of lifting a weight is choosing it. You don’t want
something too light, otherwise you won’t have a prayer in
reaching your growth threshold. Likewise, you don’t want
something that will pin you to the floor of the gym.
The ideal is to select a weight you can lift about 10 times.
And by the tenth time, it should be difficult to lift. Part of this
is trial and error; you’ll have to experiment to see how much
you can handle. But here’s the ideal lifting routine for each
body part:
Each rep (that’s muscle-speak for “repetition”—one single
exercise movement) should take you one or two seconds to
lift, and then two or three seconds to return to the starting
position.
The idea is to keep tension on the muscle at all times. Try
to resist the urge to swing up and let momentum give you a
hand. At the same time, don’t let gravity help you bring the
weight down. A handy rule of thumb: pretend the weight is
an infant. You wouldn’t swing or throw a baby, would you?
(Then again, you wouldn’t bench press a baby, but let’s not
get into that.)
“DETERMINATION WILL GET YOU THROUGH THIS”

5
 WORKOUT A: (chest/shoulders/triceps)
CHOOSE 3 EXERCISES FROM EACH CATEGORY = TOTAL OF 9 EXERCISES
CHEST
EXERCISE SETS REPS

BENCH PRESS 3 10-15

DUMBBELL BENCH PRESS 3 10-15

INCLINE BENCH PRESS 3 10-15

FLAT BENCH DUMBBELL FLY 3 10-15

PEC DECK 3 10-15

INCLINE DUMBBELL CHEST FLY 3 10-15

BENCH PRESS
Lie flat on the bench holding
a barbell above you at arm’s
length. Keep your head, tor-
so and hips pressed onto the
bench. Slowly bend your elbows
and lower the barbell to your
chest. Pause, and then straight-
en your elbows to return the
weight to starting position.

DUMBBELL BENCH PRESS

Lie flat on the bench holding each
dumbbell above you at arm’s
length. Keep your head, torso
and hips pressed onto the bench.
Slowly bend your elbows and lower
the dumbbells to each side of your
chest. Pause, and then straighten
your elbows to return the weights
to starting position.

6
 INCLINE BENCH PRESS
Choose a weight appropriate for your training.
Lie on the bench with your feet flat on the
ground. Take a pronated grip on the bar. Lower
the bar to the sternum by flexing the elbows.
Maintain control and do not bounce the bar off
your chest. Your lats should stay tight and elbows
slightly drawn in. After touching your chest with
the bar, extend the elbows to return the bar to
the starting position.

FLAT BENCH DUMBBELL FLY

Lie flat on the bench and bring the
weights together above your chest,
palms facing each other. Maintain
a bend in your elbows as you arc
your arms out to the side and down,
stretching the pectorals. Use the
pectorals to pull the weights back to
starting position.

PEC DECK
Sit with your feet flat on the floor, grip the
handles and keep your arms parallel. Elbows
should be just behind the shoulders but
not overextended, while your hips, back
and shoulders should remain in contact
with the seat throughout the movement.
Engage your abs and keep a neutral spine.
Using slow and controlled movements, draw
your arms together in front of your body,
exhaling as you do so. Pause in the peak
position and then slowly move the arms
back again, ensuring you finish in line with
your shoulders and not behind them.

INCLINE DUMBBELL CHEST FLY

Lie on an incline bench and bring the weights
together above your chest, palms facing each
other. Maintain a bend in your elbows as you arc
your arms out to the side and down, stretching
the pectorals. Use the pectorals to pull the weights
back to starting position.

7
 SHOULDERS
EXERCISE SETS REPS

SEATED BARBELL PRESS 3 15-20

SEATED DUMBBELL PRESS 3 15-20

MACHINE SHOULDER PRESS 3 15-20

DUMBBELL SIDE LATERAL RAISE 3 15-20

CABLE FRONT RAISE 3 15-20

CABLE REAR DELT FLY 3 15-20

SEATED BARBELL PRESS

Sit with your back tucked firmly against a back
rest and ensure your head, shoulders and
glutes make contact with the bench. Resting a
barbell across your lap, place your feet flat on
the floor and contract your core to lock in your
abs. Slowly lift the barbell to shoulder height,
palms facing forward. Exhale as you press the
bar overhead until your arms are straight. In
a controlled manner, bend your elbows and
lower the weight back down to shoulder height.

SEATED DUMBBELL PRESS

Sit with your back tucked firmly against a backrest
and ensure your head, shoulders and glutes
make contact with the bench. Take a dumbbell in
each hand, place your feet flat on the floor and
contract your core to lock in your abs. Slowly lift
the dumbbells to shoulder height, where they
should be shoulder-width apart or slightly wider,
palms facing forward. Exhale as you press the
dumbbells overhead until your arms are straight.
The dumbbells should not make contact at
the top of the movement. Then, in a controlled
manner, bend your elbows and lower the weight
back down to shoulder height.

8
MACHINE SHOULDER PRESS
Grab the handles so they are
shoulder height, or slightly higher.
Lift the handles as you exhale and
you extend the arms fully. Hold
the contraction at the top of the
movement without locking out
your elbows, then lower the weight
back to the starting position.

DUMBBELL SIDE LATERAL RAISE

Stand with your torso upright and a
dumbbell in each hand held at arm’s
length. The elbows should be close
to the torso. The palms of the hands
should be facing your torso. Your
feet should be about shoulder-width
apart. Keeping your arms straight and
the torso stationary, lift the weights
out to your sides until they are about
shoulder level height while exhaling.
Feel the contraction for a second and
begin to lower the weights back down
to the starting position while inhaling.

CABLE FRONT RAISE

Stand with your back to the cable machine, and a d-handle
attachment set up on the low-pulley. Hold the d-handle
down at your side, a slight bend in the elbow. Slowly lift
your arm forward until your hand reaches shoulder level.
Do not lock out the elbow. Control the pull of the weight
as you return slowly back to starting position.

CABLE REAR DELT FLY

Place the pulleys on a low position below your knees
and cross your arms, grasping a handle with each hand.
Your feet should be hip distance apart with your knees
slightly bent. Bend at the hips so you are slightly leaning
forward. Begin with the cables low and your arms
crossed. Raise your arms up until they reach shoulder
level. Feel the squeeze in your shoulders and back and
return your arms back down to the starting position in a
slow, controlled motion.

9
 TRICEPS
EXERCISE SETS REPS

DIPS 3 12-15

ROPE TRICEPS PUSH DOWNS 3 12-15

SEATED DUMBBELL OVERHEAD EXTENSION 3 12-15 each side

SEATED OVERHEAD TRICEPS ROPE EXTENSIONS 3 12-15

STANDING OVERHEAD TRICEPS ROPE EXTENSIONS 3 12-15

DIPS
For this exercise you will need to
place a bench behind your back.
With the bench perpendicular to
your body, and while looking away
from it, hold on to the bench on its
edge with the arms fully extended,
separated at shoulder-width. The
legs will be extended forward, bent
at the waist and perpendicular to
your torso. Slowly lower your body
as you inhale by bending at the
elbows until you lower yourself far
enough to where there is an angle
slightly smaller than 90 degrees
between the upper arm and the
forearm. Using your triceps to bring
your torso up again, lift yourself
back to the starting position.

ROPE TRICEPS PUSH DOWNS

Standing with your feet shoulder-
width apart and knees slightly
bent; grab the cable-pulley rope
attachment with a pronated,
overhand grip. Leaning slightly
forward, position your elbows close
to your sides, keeping a 90-degree
angle between the forearm and
biceps. Press the rope attachment
down towards the ground, flexing
your triceps as you go until your
arms are fully extended. Pause
at the bottom and squeeze your
triceps before returning to the
starting position.

10
 SEATED DUMBBELL OVERHEAD EXTENSION
Sitting up straight on the edge of a sturdy bench, take a
dumbbell with both hands and hold it overhead at full
extension. Position the dumbbell so it sits vertically, with
the top plate resting in the palms of your hands and
thumbs wrapped around the handle. Keeping your arms
close in beside your ears, lower the dumbbell in an arc
behind your head until your forearms touch your biceps.
Return to starting position, remembering to keep your
upper arms stationary throughout the movement.
SEATED OVERHEAD TRICEPS ROPE EXTENSIONS
Sitting up straight on the edge of a sturdy bench, connect
a rope to a low pulley and grab the rope with both hands
and hold it overhead at full extension. Keeping your arms
close in beside your ears, lower the rope in an arc behind
your head until your forearms touch your biceps. Return
to starting position, remembering to keep your upper arms
stationary throughout the movement.

STANDING OVERHEAD TRICEPS ROPE EXTENSIONS

Assume a standing position with one foot forward in a split squat stance. Connect a rope to a high pulley and grab the rope with
both hands and hold it overhead at full extension. Keeping your arms close in beside your ears, extend the rope downwards until
the elbows are almost locked out. Slowly return to starting position in a controlled movement, remembering to keep your upper
arms stationary throughout the movement.

11
 WORKOUT B: (back/biceps)
CHOOSE 5 EXERCISES FROM BACK AND 3 EXERCISES FROM ARMS
= TOTAL OF 8 EXERCISES
BACK
EXERCISE SETS REPS

BENT OVER BARBELL ROW 3 12-15

SEATED LAT PULLDOWN 3 12-15

ONE-ARM DUMBBELL ROW 3 12-15 each side

BARBELL DEADLIFT 3 12-15

PULL UPS 3 12-15

SEATED CABLE ROW 3 12-15

STANDING CABLE LAT PULLDOWN 3 12-15

SEATED BENT OVER LATERAL RAISE 3 12-15

BENT OVER BARBELL ROW

With an overhand grip, place
your hands on the barbell
around shoulder-width apart.
Bend at a 45-degree angle from
the waist, letting the barbell
sit just above the knees. You
can bend your knees slightly
to remove pressure from the
lower back and hamstrings if
necessary.
Pull the weight towards your
abdomen, ensuring your elbows
remain straight as they travel
behind your back. Hold the
contraction for a count, and then
slowly return the weight to the
starting position in a controlled
motion. The movement should
be smooth and not jerky.

SEATED LAT PULLDOWN

Starting in a stretched position, use a wide grip
and pull-down to the top of your chest with
a slight arch in your back. Stretch your back
muscles when your arms are extended. Keep the
exercise controlled and really focus on squeezing
your muscles throughout the entire movement.

12
 ONE-ARM DUMBBELL ROW
Start on a flat bench with one hand under
your shoulder, the other hand holding the
dumbbell. Have one knee on the bench
under your hip and the other leg out to
the side. You want to keep your spine in
a neutral position. Hips and shoulders
parallel to the floor. With the hand holding
the dumbbell, let the shoulder blade
stretch away from the spine and then
pull the shoulder blade back towards the
spine before bending the arm to row the
dumbbell into the side of your rib cage.
Squeeze here, before slowly lowering the
dumbbell back towards the floor and into
the full stretch of the shoulder.

BARBELL DEADLIFT
Hold the bar above your knees. Take an overhand grip
just outside your hips on the bar and stand with your
chest out and shoulders back, maintaining a slight arch
in your lower back. Position your feet straight under
you, about hip-width apart, with a very slight bend in
your knees. Lean forward from your hips, pushing them
rearward as the bar slides down toward mid-shin level
and your upper body is parallel to the floor, and stop
before your lower back starts to curve. Rise back up,
pushing your hips forward as you exhale at the top.

PULL UPS
Grab the overhead pull-up bar with a wide overhand grip.
You should be hanging with your arms at full extension for
the start of each rep. Activating your lats, pull yourself up so
that your chest touches the bar, keeping your lower body
stationary throughout. You should feel a contraction in your
back at the top of the move, and then slowly lower yourself
back to starting position.

13
SEATED CABLE ROW
Attach a D-handle to a low cable rowing machine. Sit down and grasp the handle with both hands, keeping your torso straight and
arm extended. Slowly pull the D-handle towards your body, squeezing your shoulder blades together as you do so. Once the handle
reaches your body, return to starting position. Resist the weight as you extend your arm back to starting position and keep control of
the cable for a slow return.

STANDING CABLE LAT PULLDOWN

Stand facing the cable machine and grasp the straight bar attachment with a shoulder-width (or slightly narrower) grip. Keeping your
arms fully extended, your hands should be around eye level in starting position. Activating your lats, press the weight down so that the
bar arcs down towards your upper thighs. Slowly return the bar to starting position, feeling a stretch along your sides as you do so.
Other than your arms, your body should remain stationary throughout the movement.

SEATED BENT OVER LATERAL RAISE

Sit at the end of a flat bench with your feet firmly on
the floor. Hold the dumbbells with your palms facing
in and your arms straight down at your sides at arm’s
length. Keeping your arms straight and the torso
stationary, lift the weights out to your sides until they
are about shoulder level height while exhaling. Feel the
contraction for a second and begin to lower the weights
back down to the starting position while inhaling.

14
 BICEPS
EXERCISE SETS REPS

HAMMER CURL 3 12-15

PREACHER CURL 3 12-15

SEATED ALTERNATING DUMBBELL CURL 3 12-15 each side

STANDING BARBELL CURL 3 12-15

STANDING CABLE CURL 3 12-15

PREACHER CURL
Take a seat at a preacher curl machine and select your weight.
Place your upper arms on the preacher pad and hold the
handles with an underhand grip. Lift the handles towards your
chest and hold the contraction at the top of the movement for a
short pause. Lower the weight to the starting position in a slow
and controlled motion.

HAMMER CURL
Standing with your feet shoulder width apart, take a
dumbbell in each hand. Arms should be hanging down
at your sides with palms facing each other. Keeping
the upper arms stationary, and without bending at
the wrists, curl the dumbbells up slowly towards your
chest. Stop when your forearms become parallel with
the floor. Pause here for two counts before lowering
the dumbbells back down, making sure to keep the
elbows stationary throughout the movement.

15
 SEATED ALTERNATING DUMBBELL CURL
Sit at the end of a flat bench with your feet firmly on the floor.
Hold the dumbbells with your palms facing in and your arms
straight down at your sides at arm’s length. Your feet should
be about shoulder-width apart. While holding the upper arm
stationary, curl the weight as you rotate the palm of the hands
until they are facing forward. Continue alternating in this
manner for the recommended amount of repetitions.

STANDING BARBELL CURL

Take a shoulder-width grip on the
bar. With your feet hip-to shoulder-
width apart, chest up and eyes focused
forward, hold the bar in front of your
thighs. Keeping your body very close to
the bar, drag it upward towards your
chest. Lower with control back to starting
STANDING CABLE CURL
With your feet hip-to shoulder-width apart, chest up and eyes
position.
focused forward, attach a straight bar to a low pulley. Keeping
your body very close to the bar, drag it upward towards your
chest. Lower with control back to starting position.

16
 WORKOUT C: (Legs/abs)
CHOOSE 6 EXERCISES FROM LEGS AND 2 EXERCISES FROM ABDOMINALS = TOTAL OF 8 EXERCISES

LEGS
EXERCISE SETS REPS

SEATED LEG EXTENSION 3 15-20

STIFF-LEGGED DEADLIFT 3 15-20

WALKING DUMBBELL LUNGES 3 15-20 each side

GOBLET SQUATS 3 15-20

BOX JUMPS 3 15-20

LYING LEG CURLS 3 15-20

STANDING CALF RAISES 3 15-20

BARBELL BACK SQUAT 3 12-15

BARBELL FRONT SQUAT 3 12-15

STIFF-LEGGED DEADLIFT
Hold the dumbbells above your knees. Stand with your chest out and
shoulders back, maintaining a slight arch in your lower back. Position your
feet straight under you, about hip width apart, with a very slight bend in
your knees. With a flat back, lean forward from your hips, pushing them
rearward as the dumbbells slide down toward mid-shin level. Stop before
your lower back starts to curve and rise back up, pushing your hips forward
as you exhale at the top.

SEATED LEG EXTENSION

Start seated on the machine with back of the knees at the
edge of the seat and padding on the front of your ankles. It’s
important to make sure your hips, knees and ankles are in
line with each other. Engage quads and extend at the knee
bringing your feet up and in line with knees. Squeeze at the
top before slowly releasing back down into bottom position.

17
 WALKING DUMBBELL LUNGES
Starting with your feet together, take a dumbbell in each
hand and hold them at your sides, with your palms facing
inwards. Taking a long step forward and, landing heel-first,
bend both knees so as to lower your body toward to floor.
Stop just short of your back knee touching the ground. Push
off and take another stride forward with the opposite leg
and descend into the lunge again.

GOBLET SQUATS
Adopt a hip-width stance with the feet turned out as needed
cradling a dumbbell with both hands by the head. Descend
by flexing the knees, refraining from moving the hips back as
much as possible. This requires the knees to travel forward.
Ensure they stay aligned with the feet. The goal is to keep
the torso as upright as possible. Continue all the way down,
keeping your weight in the front of the heel, and pulse at
the bottom.

BOX JUMPS
Stand in front of the plyo box with your feet shoulder-width apart. You should be at a comfortable distance where your knees won’t
connect with the box as you squat. Jump from 90-degree squat position, extending your hips and swinging your arms to generate
momentum. Push your feet off the floor and launch yourself up onto the box.

18
LYING LEG CURLS
Adjust the machine lever to fit your height and lie face-down on the leg curl machine with the pad of the lever on the back of your legs
(just a few inches under the calves). Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles
of the machine. Position your toes straight. Curl your legs up as far as possible without lifting the upper legs from the pad. Once you
hit the fully contracted position, hold it for a second. Bring the legs back to the initial position.

STANDING CALF RAISES

Stand with the bar across your upper back and your feet
either flat on the floor or with the balls of your feet on a
small platform. Let your heels travel towards the floor for
a good stretch, then press up onto your toes as high as
possible and repeat for reps.

BARBELL BACK SQUAT

Stand with the barbell on your
upper trapezius and your feet
just beyond shoulder-width,
toes pointed out slightly. Keep
your chest and back flat, eyes
focused forward. With your
abs tight, bend your knees and
hips as if sitting in a chair until
your hips drop below parallel
to the floor.
Try to get your hamstrings
to cover the surface of your
calves. This is reaching full
range of motion. Reverse the
motion by driving through
your heels and pressing your
hips forward to return to
the start position. Squeeze
your glutes at the top of the
movement.

BARBELL FRONT SQUAT

Stand up straight with the bar across the front of your
shoulders and your feet just outside shoulder-width, toes
pointed out slightly. Keep your chest and back flat, eyes
focused forward. Palms should be facing up. With your abs
tight, bend your knees and hips as if sitting in a chair until
your thighs are parallel with the floor. Reverse the motion
by driving through your heels and pressing your hips
forward to return to the start position.

19
 ABS
EXERCISE SETS REPS

HANGING LEG RAISES 4 15-20

LYING LEG RAISES 4 15-20

ABDOMINAL CRUNCHES, LEGS ELEVATED ON BENCH 4 15-20

KNEELING CABLE CRUNCHES 4 15-20

HANGING LEG RAISES

Hang from a chin-up bar with both arms
extended using either a wide grip or a
medium grip. The legs should be straight
down with the pelvis rolled slightly
backwards. Slowly raise both feet until
your legs are parallel to the floor. Exhale
as you perform this movement and hold
for as long as possible at the top of each
rep. Keep the movement controlled as
you lower back to starting position.

LYING LEG RAISES

Lie down with your hands by your sides for support. Raise your legs so
they are just off the ground, keeping the abdominals tight. Slowly raise
your legs to 90 degrees, contracting the abdominal muscles and then
return to starting position under control.

ABDOMINAL CRUNCHES,
LEGS ELEVATED ON BENCH
Lie face-up on the floor with your
legs elevated on a bench. Place
both hands behind your head to
support your neck. As you exhale,
slowly use your abdominals to curl
yourself up, closing the distance
between your pelvis and ribcage.
Lower yourself back to the ground
by placing one vertebra at a time
on the floor.

20
KNEELING CABLE CRUNCHES
Set the cable at the highest level on the machine using a rope attachment. Grab onto the rope, kneel and position your wrists on
either side of your head. Begin with your hips back and slightly flexed. While keeping your hips stationary, blow the air out of your
lungs, consciously flex your abs, and crunch down until your elbows meet the middle of your thighs. Raise yourself back up following
the same path until your spine is slightly hyper-extended, and repeat.

HOW TO REST:
QUICK BREATHERS
Rest long enough in between sets of
exercises to catch your breath before
you begin your next set. In general,
you should rest about one minute
between sets of smaller body parts like
arms and abs; large muscle groups like
the legs may require two minutes or
more. Don’t rest any longer than you
have to, but let your body tell you when
the oxygen debt has been cancelled
and you’re ready for more. That’s when
your breathing has normalized.
You might also pick up a simple
stopwatch and set it for one minute.
That way, you can train yourself to
reach the ideal—one minute break
between sets—before moving on to
the next one. A chronograph with an
alarm works just as well, too. These
timers are especially handy if you meet
someone in the gym who’s chatty.
“Whoops! There goes my timer! I’d love
to hear more about your company’s
wild new spreadsheet program, but I
need to be getting to my next set.”
The break between exercises, by the
way, should be however long it takes
you to set up the machine/weights for
the next exercise. The break between
body parts can be three to five minutes.

21
AT-HOME
WORKOUT OPTION
This workout can be considered a high-intensity interval
training program; the purpose is to stimulate both our
aerobic and anaerobic energy pathways. Essentially we’re
trying to combine the benefits of both a traditional cardio
workout like jogging, with the benefits of a traditional
weightlifting program.
Through combining traditional bodyweight workouts
such as push-ups, lunges, and squats with higher volume
repetitions and minimal rest periods (40-60 seconds) we’ll
be providing our bodies the best opportunity to burn
excess body mass while stimulating lean dense muscular
development.
22
In order to optimize both these benefits we must keep a
close eye on our rest period duration. Now when we start
working out it’s going to be easier to only rest 40 seconds
because we are full of energy. By the time we get through
the third round of this exercise program, it will likely become
more difficult. So be mindful of your body, all we ask is that
you try your best. If by round 3 you feel taking a longer
break is what you need, then do so. But remember doing a
little more and a little better each and every time is how we
earn our results.
So here’s how we’d like you to complete the workout.
After you’ve completed your first set of jumping jacks,
rest 40-60 seconds and then jump right into workout #2
which is bodyweight squats. After you’ve completed your
bodyweight squats we’d like you to rest again for 40-60
seconds followed by the third exercise, push-ups. The idea
here is to follow each workout in succession. Once you’ve
completed all 6 exercises back to back, please start back at
the top of the order. Our initial goal is to complete at least 3
full rounds or 18 exercises in a single workout session. The
end goal would be to crush 5 or 6 rounds of this program,
equaling a total of 30-36 individual exercises for the pros
out there.
You’ll also notice that we provide various rep ranges for each
exercise as well. This adds another level of customization,
meaning this program is well suited for everyone no
matter where you’re starting from in your fitness journey. If
you’re unable to reach the lower end of the rep range - no
problem, just take a 10-second breather, and do your best
to complete the minimum amount of reps. Be sure to turn
on your favorite pump-up music jams and get after it. We
have everything to gain and nothing to lose.

OUR GOAL IS TO COMPLETE THIS EXERCISE PROGRAM 4 TO 5 TIMES PER WEEK

EXERCISE REPS REST

JUMPING JACKS 20-50 40-60 seconds

BODYWEIGHT SQUATS 10-30 40-60 seconds

PUSH-UPS 10-25 40-60 seconds

LUNGES 10-20 each side 10-15

PLANK 20-60 second hold 40-60 seconds

ABDOMINAL CRUNCHES 12-30 40-60 seconds

*Workouts don’t need to include weights or numerous exercise variations to see results. Results are earned through consistency. Our diet holds the power to our results,
our exercises merely shape our muscles, we must fuel the body with the right nutrition if we hope to see results.

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JUMPING JACKS
Stand with your feet together, knees slightly bent,
and arms to sides. Jump while raising your arms and
separating your legs to the sides. Land on your forefeet
with legs apart and arms overhead, then jump again
while lowering arms and returning legs to midline.

BODYWEIGHT SQUATS
Stand with your feet just beyond shoulder-
width, toes pointed out slightly. Keep your
chest and back flat, eyes focused forward.
With your abs tight, bend your knees and
hips as if sitting in a chair until your thighs
are parallel with the floor. Reverse the
motion by driving through your heels and
pressing your hips forward to return to the
start position.

PUSH-UPS
With your body parallel to the floor in push-
up position, place your hands slightly wider
than shoulder-width apart. Keep your abs
locked on tight. Keeping your body rigid
and your elbows close to your sides, lower
yourself down towards the floor, and then
push powerfully through your hands back
to full-arm extension.

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 LUNGES
Stand with your feet just beyond shoulder-width. Take a step
forward with one foot while moving one foot back slightly. You’ll
remain in that position for all reps on each leg. Bend both knees
to lower yourself, making sure your front knee doesn’t go beyond
your toes. Stop just short of your rear knee touching the floor and
reverse direction, driving through the heel of your forward foot to
return to starting position. Once you complete all reps with that leg
forward, switch legs and repeat on the other side.

PLANK
Get into a push-up position with your
forearms on the floor. Make sure your
body is straight from your heels to the
top of your head – don’t sag, pike at the
hips or drop your head. Pull your abs
in tight, hollowing out your lower abs
without changing your body position.
Control the position using the strength
of your core and hold.

ABDOMINAL CRUNCHES
Lie face-up on the floor with
your knees bent and your feet
flat on the floor for stability.
Place both hands behind your
head to support your neck. As
you exhale, slowly use your
abdominals to curl yourself up,
closing the distance between
your pelvis and ribcage. Lower
yourself back to the ground by
placing one vertebra at a time
on the floor.

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We hope you enjoy the information we’ve shared here
in the Lean Body® Transformation Program! Our goal
with this document was to provide you with some very
basic guidelines on how you can begin your journey to a
healthier lifestyle and of course, a healthier you! But what
if you want more…?
Enter our Lean Body ®
Coaching Program! Lean Body
Coaching™ was developed by nationally renowned
nutritionist Keith Klein and IFBB Pro Hall of Famer
Lee Labrada in order to provide you an
on-line coaching experience like none
other! Once you join Lean Body Coaching™,
... AN ON-LINE
you will immediately be connected to COACHING
your own private Coach who will work to
encourage and inspire you, as well as keep
EXPERIENCE LIKE
you accountable to your goals! You will have NONE OTHER!
easy access to him or her through e-mail
chats, and you will even be able to set up times to speak
with your Coach live via FaceTime or Skype!
Your Coach will create a customized meal plan that is
designed to help you achieve your weight-loss goals. You
will be provided a cookbook filled with a variety of delicious
and easy to make meals, but what’s really great about the
cookbook is that the program includes a full video library
of the recipes so you can see how easy cooking and
preparing meals can really be!
Your membership in Lean Body Coaching™ gives you full
access to 24 weeks of our eye-opening and informative
daily video and written lessons, in which topics such as
Power Cooking, Deceptive Labeling, The Yo-Yo Syndrome,
and Easy Eating Guidelines are discussed. You will also
www.leanbodycoaching.com
©Copyright 2018 Lean Body Coaching™
26
have access to a private group of like-minded peers with
whom you can share your ideas and enjoy support as you
move forward on your journey!
What truly sets Lean Body Coaching™ apart from other
on-line programs is our focus on the “after-after.” We’re
not interested in helping you lose weight for the short-
term; rather, we will teach you real life, sustainable eating
habits that will not only help you shed the weight, but help
you keep it off for the long term! We accomplish this by
offering something no other program
offers: Relapse Prevention strategies.
Relapse Prevention is an untouched topic
for most mainstream diets because to
acknowledge that Relapse Prevention is
needed is to suggest that their trendy diets
don’t work. We at Lean Body Coaching™
are realistic! We understand that no one
will ever eat perfectly all of the time, so for those times
you do slip, we feel it’s of paramount importance to arm
you with the tools necessary to control the set-back so
it doesn’t completely wreck your progress. You will be
taught important Relapse Prevention strategies such as
Re-Framing, Thought Stopping, and Better Bad Choices™,
and you and your Coach will work together to pinpoint
those tools that will work best for you so that you can take
control of your eating, get the weight off, and keep it off!
If you feel the features included in the Lean Body Coaching™
program can help you stay focused, stay motivated, and
stay accountable, then come on over and check us out!
Get a true jump start on your journey to a healthier you!
“DON’T STOP UNTIL YOU’RE PROUD!”

27
TOTAL TRANSFORMATION
BROCK TIDWELL
BROCK LOST 20LBS AND DROPPED 8% BODY FAT
I want to encourage all people around me
and help others bring out the best in them by
offering a lifestyle that will help them through
all aspects of life.

I lost my mother to cancer eight years ago and

I want to give people more quality time with
each other. This in itself is rewarding enough.

I realize there is no price tag on life. And, I

want to give my wife and children as may days
in life that I can.

We must fight “tooth and nail” to prime ourselves

with the knowledge and determination to take
on everything life throws our way.

For me it goes beyond the before and after

pictures, and losing X amount of weight or
making gains.

It’s all the little things in between that aren’t

pictured. I gave this challenge my everything. I
gave it two-a-days, everyday without fail in the
gym. I gave it Wednesday and Sunday meal
preps, counting macros and weighing what
seems like tons of chicken breast and broccoli.

I gave it load after load of only workout clothes

in the washer and dryer. I gave it a pair of
destroyed earphones, and a handful of Icy Hot
patches just to ease the pain.

I gave so much, and gained a hundred times

more. And, I would do it all over again, just to
continue to grow as a person.
MIKE KLAMUT
MIKE LOST 26 POUNDS AND DROPPED 6.4% BODY FAT
28
GET INSPIRED
JEFF HANSEN
JEFF LOST 30LBS AND DROPPED TO 6% BODY FAT
I attend a fairly small church! I go to an 8 am
service and workout after teaching Sunday
school to our elementary school kids. The kids
lift me up mentally and spiritually. One Sunday,
my pastor told me: See what an amazing
impact you are having on the congregation.

Life is good! I weighed in at 179 today. I was

310 when I began this journey early in 2015.

I can’t believe I am wearing 30 waist jeans

today. It’s all a blessing, a miracle AND some
hard work. Thanks for your support.

This story would not have been possible with

Sage Northcutt, the entire Labrada team and
the good Lord’s constant prodding.

Getting on the scale every morning and

watching the numbers go down was great
motivation to stick with the program.

In the beginning, the cravings were very strong

for sweets. But I stuck to it and did not have
one sip of alcohol, one crumb of bread, nor a
piece of sweets. 

I have stuck to the program through my

16th wedding anniversary, both children’s
birthdays, Valentine’s day, 4-day vacation, and
the toughest of all, Easter. 

Looking and feeling amazing is a great reward,

but winning the Lean Body Challenge would
be the icing on the cake! (Which I haven’t had
in 3 months! LOL)

TREI MASSEY
SINCE 2015, TREI HAS LOST OVER 130LBS
29
A FINAL WORD
OF ENCOURAGEMENT
Remember, this program is all about progress,
not perfection. The goal is for you to make
gradual lifestyle changes that will help you get
into better physical shape and health. Day by
day, week by week, one “step” at a time, keep
making progress.

Take action by starting your

Lean Body® Transformation today!

Good Luck!
Yours in Health,

Lee Labrada

30