Professional Documents
Culture Documents
to shred it
12 before we get
started…
14 my progress
16 how my program
works
CONTENTS
18 the plan
PAGE 2
19 the timeline
20 the app
23 the workouts
32 10 things to
remember
35 week one
40 week two
45 week three
CONTENTS
51 week four
PAGE 3
57 my progress
58 week five
65 week six
72 week seven
79 week eight
87 my progress
88 what now
89 acknowledgements
CONTENTS
90 disclaimer
PAGE 4
91 find me
YOU KNOW HOW YOU HAVE THAT ONE MIRROR
y
to burn
PAGE 6
I decided it was
time for a change.
I didn’t want to feel
this way anymore.
MY STORY
OF MY DREAMS.
I decided to do
my own thing
Not only has my fitness program and philosophy
changed my perspective and mindset surrounding
training, it has completely changed my physique.
I was always self-conscious of my thighs and
arms. I felt like there was nothing I could do. I told
MY STORY
POSSIBLE.
you expect?
Stay true to yourself, listen to your body and
make adjustments wherever you feel necessary.
Remember, this guide has been written to
encourage flexibility. Don’t force your body to
endure a style of training it doesn’t feel up to or
passionate about. The most important aspect to
this fitness program is simple: Get active and get
moving.
what can
These workouts are carefully structured to burn
WHAT TO EXPECT
THIS PART.
get started...
INTRODUCTION
PAGE 12
THE FOLLOWING PAGE SHOULD BE PRINTED
T I M E S. I R E P E A T, 3 T I M E S! G OT IT ? O K G R E AT!
IN EIGHT WEEKS!
believe
in yourse
Be proud of what you have achieved and think
of these body updates in a positive way. They
PAGE 13
lf
have been integrated into my program to
increase motivation, accountability and
tracking results in an easy way.
#sezzysquad #sezzysweat #sweatittoshredit
#instabootypop
DO THIS…
1. SWEATY SHREDDER SS
2. TONING POWER TP
3. ACTIVITY A
4. CHALLENGE C
1 X CHALLENGE
eaty!
1 X ACTIVITY
Weeks 4-5
2 X SWEATY SHREDDER
1 X TONING POWER
1 X CHALLENGE
the plan
1 X ACTIVITY
Weeks 6-8
INTRODUCTION
2 X SWEATY SHREDDER
2 X TONING POWER
PAGE 18
1 X CHALLENGE
1 X ACTIVITY
t i m e l i n e
the
MON TUE WED THU FRI SAT SUN
WEEK 1 SS TP C A
WEEK 2 SS TP C A
WEEK 3 SS TP C A
WEEK 4 SS C TP SS A
WEEK 5 SS C TP SS A
WEEK 6 SS C TP SS TP A
THE TIMELINE
WEEK 7 SS C TP SS TP A
WEEK 8 SS C TP SS TP A
PAGE 19
A = ACTIVIT Y C = CHALLENGE
Do w n l o a d
&D o n e !
BECAUSE THERE'S NOTHING WORSE THAN MUCKING
You can also use this timer app with your own personal
workouts. Use your selected timer as a guide,
integrating your own exercises into the workout!
a r a h ' s D a y T i m e r
l i
sal o c d!
c k S
c an wnloa DOWNLOAD MY TIMER TO GET STARTED:
- SWEATY SHREDDER
- TONING POWER
- 10 MIN BLASTER
workouts
WORKOUT 1
sweaty
shredder
FOR THOSE DAYS WHERE YOU’RE READY TO
THE WORKOUTS
PAGE 24
Sweaty Shredders have been designed to put
your body through a high-intensity, fat burning and
aerobic workout that should leave you feeling like
you’ve got nothing left to give. I want you to be
lying on the floor in a puddle of your own sweat by
the end these bad boys!
E ACH SWE AT Y S H R E D D E R WO R KO UT I S M A D E
30 SECOND BREAK
30 SECOND BREAK
3. Beginner Burpees
6 X 30 SECONDS
30 SECOND BREAK
4. Walking Lunges
6 X 30 SECONDS
30 SECOND BREAK
30 SECOND BREAK
6. Narrow Squats
6 X 30 SECONDS
30 SECOND BREAK
PAGE 26
7. Mountain Climbers
6 X 30 SECONDS
WORKOUT 2
toning
power
TONING POWER WORKOUTS ARE ALL ABOUT
THE WORKOUTS
PAGE 27
HERE’S HOW IT WORKS…
1 - 2 MINUTE BREAK
R E PE AT X 4 R E PE AT X 4 R E PE AT X 4
WORKOUT 3
activity
days
YOU AND WHAT YOU LOVE! I WANT YOU TO
warm
up
A QUALITY WARM UP ISN’T JUST ESSENTIAL
THE WORKOUTS
20 X STAR JUMPS
10 X SQUATS
10 X LUNGES
warm and ready to work)
20 X BUTT KICKS
5 X PUSH-UPS
t h i n g s t o
1 0 b e r
re m e m
1.
D O N ’ T COMPA R E YO U R S E LF TO A N YO NE . This
is Y O U R journey. Become the best version of
YO U R S E L F.
2.
I T ’ S O K TO F E E L U N M OT I VAT E D A N D
3.
DON’T OVER DO IT. The last thing you want to
do is burn yourself out. It’s all about adopting a
maintainable fitness routine and lifestyle. Listen to
your body and be kind to yourself.
REMEMBER
4.
E AT TO FU E L YO U R WO R KO UT S . Don’t deprive
yourself but at the same time don’t fill your body
PAGE 32
6.
DON ’ T COMPROMISE ON YOUR FORM! The last
thing you want is an injury, so make sure to train
safely!
7.
MUSIC! If there’s one thing that pumps me up
for a workout, it’s some filthy (aka pump-up)
beats! Make sure to play your favourite tunes to
increase your motivation and get you through your
workout!
8.
A BAL ANCED PRE-WORKOUT ME AL IS YOUR
9.
GE T YOUR FRIENDS A MONGST THE AC TION!
REMEMBER
10.
PAGE 33
week
one
R E M E M B E R to take a 10 second rest between each set of 30 seconds
30 SECOND BREAK
30 SECOND BREAK
3. Beginner Burpees
6 X 30 SECONDS
30 SECOND BREAK
4. Walking Lunges
6 X 30 SECONDS
SWEATY SHREDDER
30 SECOND BREAK
30 SECOND BREAK
WEEK ONE
30 SECOND BREAK
PAGE 36
7. Mountain Climbers
6 X 30 SECONDS
wednesday Superset A Superset B Superset C
Right Leg
Hip Thrusts Glute Kickbacks Narrow Squat
1 MINUTE 1 MINUTE 1 MINUTE
1 - 2 MINUTE BREAK
1 - 2 MINUTE BREAK
Left Leg
Plank In & Outs Sumo Squat
Glute Kickbacks
1 MINUTE 1 MINUTE
1 MINUTE
TONING POWER
WEEK ONE
PAGE 37
R E PE AT X 4 R E PE AT X 4 R E PE AT X 4
m i n u t e
friday
10
S A R A H ' S DAY
!
TIMER APP:
s t e r
10 MIN BL ASTER
ba -b l a
1 MINUTE CRUNCHES
1 MINUTE
LEG RAISES
(Click here to see on page 59)
1 MINUTE PL ANK
1 MINUTE
SIDE TO SIDE TOE TAPS
(Click here to see on page 36)
CHALLENGE (OPTIONAL)
1 MINUTE
STAR CRUNCHES
(Click here to see on page 42)
1 MINUTE
DISH & TUCK
(Click here to see on page 55)
1 MINUTE PL ANK
WEEK ONE
1 MINUTE
CROSS BODY TOE TAPS
(Click here to see on page 42)
PAGE 38
I MINUTE
PL ANK + SIDE TO SIDE ROCK
(Click here to see on page 62)
saturday
a c h w o r k o u t
B e
MEASURE OUT A BEACH SPRINTING PATH
50 X MOUNTAIN CLIMBERS
SPRINT (WALK BACK)
20 X PUSH UPS
SPRINT (WALK BACK)
10 X BURPEES
SPRINT (WALK BACK)
20 X HIGH KNEES
20 X JUMP SQUATS
ACTIVITY
20 X JUMP LUNGES
WEEK ONE
PAGE 39
PAGE 40 INTRODUCTION
week
two
R E M E M B E R to take a 10 second rest between each set of 30 seconds
30 SECOND BREAK
30 SECOND BREAK
3. Jump Lunges
6 X 30 SECONDS
30 SECOND BREAK
4. Tap Push-Ups
6 X 30 SECONDS
SWEATY SHREDDER
30 SECOND BREAK
5. Skaters
6 X 30 SECONDS
30 SECOND BREAK
WEEK TWO
30 SECOND BREAK
PAGE 41
1 - 2 MINUTE BREAK
1 - 2 MINUTE BREAK
Side to Side Cross Body
Star Crunches
Toe Taps Toe Taps
1 MINUTE
1 MINUTE 1 MINUTE
TONING POWER
WEEK TWO
PAGE 42
R E PE AT X 4 R E PE AT X 4 R E PE AT X 4
friday
t r e e
S style! t
20 REPS JUMP SQUATS
10 REPS
IN & OUT SQUAT PULSES
(3 narrow squat pulses then 3 sumo squat pulses = 1 rep)
10 REPS BICYCLES
PAGE 43
HITTING UP
YOUR LOCAL
COFFEE SHOP
FOR A LB WITH
A D OF AM IS
OPTIONAL...
ACTIVITY
WEEK TWO
PAGE 44
PAGE 45 INTRODUCTION
week
three
R E M E M B E R to take a 10 second rest between each set of 30 seconds
30 SECOND BREAK
2. Bicycles
6 X 30 SECONDS
30 SECOND BREAK
3. Jump Lunges
6 X 30 SECONDS
30 SECOND BREAK
30 SECOND BREAK
5. Mountain Climbers
6 X 30 SECONDS
30 SECOND BREAK
WEEK THREE
30 SECOND BREAK
1 - 2 MINUTE BREAK
1 - 2 MINUTE BREAK
Left Leg
Wall Squat Hold Bear Crawls
Reverse Lunge
1 MINUTE 1 MINUTE
1 MINUTE
TONING POWER
R E PE AT X 4 R E PE AT X 4 R E PE AT X 4
friday t y
Fit Up!- T w o
P i c k -
G R A B A D ECK O F C A R DS A N D S TA R T
PR AC TISING YOUR SHUFFLING
SKILLS...
entire deck!
CLUBS - BURPEES
WEEK THREE
HEARTS - PUSH-UPS
DIAMONDS - SQ UAT J UM P S
PAGE 48
S PA D E S - CRUNCHES
saturday
f o r a D i p . . .
Tim e
POOL - OCEAN - LAKE... PUDDLE?
four
week
R E M E M B E R to take a 10 second rest between each set of 30 seconds
30 SECOND BREAK
2. Ab Kicks
6 X 30 SECONDS
30 SECOND BREAK
d o n ' t
h ,
ouc me! 30 SECOND BREAK
30 SECOND BREAK
30 SECOND BREAK
WEEK FOUR
30 SECOND BREAK
PAGE 52
7. Push-Up Burpees
6 X 30 SECONDS
tuesday B r
Add er... e a k
Ba l a n c
YOU’VE BEEN WORKING PRETTY HARD UP
1 PL ANK
4 DISH HOLD
PAGE 53
1 - 2 MINUTE BREAK
1 - 2 MINUTE BREAK
Left Leg
Plank In & Outs Sumo Squat
Glute Kickbacks
1 MINUTE 1 MINUTE
1 MINUTE
TONING POWER
WEEK FOUR
PAGE 54
R E PE AT X 4 R E PE AT X 4 R E PE AT X 4
R E M E M B E R to take a 10 second rest between each set of 30 seconds
30 SECOND BREAK
30 SECOND BREAK
3. Jump Lunges
6 X 30 SECONDS
30 SECOND BREAK
4. Commandos
6 X 30 SECONDS
SWEATY SHREDDER
30 SECOND BREAK
5. Beginner Burpees
6 X 30 SECONDS
30 SECOND BREAK
WEEK FOUR
6. Wall Squat
6 X 30 SECONDS
(Hold and don't move!)
30 SECOND BREAK
PAGE 55
#instabootypop
week
five
R E M E M B E R to take a 10 second rest between each set of 30 seconds
monday 1. Skaters
6 X 30 SECONDS
30 SECOND BREAK
2. Tap Push-Ups
6 X 30 SECONDS
30 SECOND BREAK
30 SECOND BREAK
4. Leg Raises
6 X 30 SECONDS
SWEATY SHREDDER
30 SECOND BREAK
30 SECOND BREAK
WEEK FIVE
6. Bear Crawls
6 X 30 SECONDS
30 SECOND BREAK
PAGE 59
7. Bicycles
6 X 30 SECONDS
m i n u t e
tuesday S A R A H ' S DAY
10 e r !
a s t
TIMER APP:
ab- b l
10 MIN BL ASTER
1 MINUTE CRUNCHES
1 MINUTE PL ANK
1 MINUTE PL ANK
WEEK FIVE
1 - 2 MINUTE BREAK
1 - 2 MINUTE BREAK
In & Out
Vertical Toe Taps Jump Squats
Squat Pulses
1 MINUTE 1 MINUTE
1 MINUTE
TONING POWER
WEEK FIVE
PAGE 61
R E PE AT X 4 R E PE AT X 4 R E PE AT X 4
R E M E M B E R to take a 10 second rest between each set of 30 seconds
30 SECOND BREAK
30 SECOND BREAK
3. Star Crunches
6 X 30 SECONDS
30 SECOND BREAK
4. Ab Kicks
6 X 30 SECONDS
SWEATY SHREDDER
30 SECOND BREAK
30 SECOND BREAK
WEEK FIVE
30 SECOND BREAK
PAGE 62
50 X MOUNTAIN CLIMBERS
SPRINT (WALK BACK)
20 X PUSH UPS
SPRINT (WALK BACK)
10 X BURPEES
SPRINT (WALK BACK)
20 X HIGH KNEES
20 X JUMP SQUATS
ACTIVITY
20 X JUMP LUNGES
WEEK FIVE
PAGE 63
f o r y o u r s e l f !
Do i t
o u d o f w h a t
INTRODUCTION
Be p r e v e d
yo u ' v e a c h i
. . .
PAGE 64
so f a r
PAGE 65 INTRODUCTION
week
six
R E M E M B E R to take a 10 second rest between each set of 30 seconds
30 SECOND BREAK
30 SECOND BREAK
30 SECOND BREAK
30 SECOND BREAK
5. Skaters
6 X 30 SECONDS
30 SECOND BREAK
WEEK SIX
30 SECOND BREAK
PAGE 66
30 JUMP LUNGES
PAGE 67
20 BURPEES
10 PUSH UPS
wednesday Superset A Superset B Superset C
1 - 2 MINUTE BREAK
1 - 2 MINUTE BREAK
Side to Side Cross Body
Star Crunches
Toe Taps Toe Taps
1 MINUTE
1 MINUTE 1 MINUTE
TONING POWER
WEEK SIX
PAGE 68
R E PE AT X 4 R E PE AT X 4 R E PE AT X 4
R E M E M B E R to take a 10 second rest between each set of 30 seconds
30 SECOND BREAK
2. Commandos
6 X 30 SECONDS
30 SECOND BREAK
3. Jump Lunges
6 X 30 SECONDS
30 SECOND BREAK
30 SECOND BREAK
5. Bear Crawls
6 X 30 SECONDS
30 SECOND BREAK
WEEK SIX
6. Jump Squats
6 X 30 SECONDS
30 SECOND BREAK
PAGE 69
7. Bicycles
6 X 30 SECONDS
friday Superset A Superset B Superset C
Right Leg Froggy
Hip Thrusts Glute Kickbacks Squat Pulses
1 MINUTE 1 MINUTE 1 MINUTE
1 - 2 MINUTE BREAK
1 - 2 MINUTE BREAK
Left Leg
Walking Lunges Sumo Squats
Glute Kickbacks
1 MINUTE 1 MINUTE
1 MINUTE
TONING POWER
WEEK SIX
PAGE 70
R E PE AT X 4 R E PE AT X 4 R E PE AT X 4
saturday
S p r i n t s ! !
S t a i r
FIND A DECENT SET OF STAIRS AROUND
week
seven
R E M E M B E R to take a 10 second rest between each set of 30 seconds
30 SECOND BREAK
30 SECOND BREAK
30 SECOND BREAK
30 SECOND BREAK
30 SECOND BREAK
WEEK SEVEN
6. 10 x Mountain Climbers
+ Push-Up
6 X 30 SECONDS
30 SECOND BREAK
PAGE 73
7. Skaters
6 X 30 SECONDS
d o y o u . . .
tuesday You c h o i c e !
Y o u r
IS THERE AN ACTIVITY OR SPORT YOU’VE ALWAYS
TO DO IT!
1 - 2 MINUTE BREAK
R E PE AT X 4 R E PE AT X 4 R E PE AT X 4
R E M E M B E R to take a 10 second rest between each set of 30 seconds
thursday 1. Ab Kicks
6 X 30 SECONDS
30 SECOND BREAK
2. Star Crunches
6 X 30 SECONDS
30 SECOND BREAK
30 SECOND BREAK
4. Plank Hold
6 X 30 SECONDS
SWEATY SHREDDER
30 SECOND BREAK
5. Push-Up Burpees
6 X 30 SECONDS
30 SECOND BREAK
WEEK SEVEN
30 SECOND BREAK
PAGE 76
1 - 2 MINUTE BREAK
1 - 2 MINUTE BREAK
Left Leg
Wall Squat Hold Bear Crawls
Reverse Lunge
1 MINUTE 1 MINUTE
1 MINUTE
TONING POWER
WEEK SEVEN
PAGE 77
R E PE AT X 4 R E PE AT X 4 R E PE AT X 4
saturday
N o s k i n n y
g a l l o w e d . . .
dipp i n
LISTEN TO YOUR BODY...
week
eight
R E M E M B E R to take a 10 second rest between each set of 30 seconds
30 SECOND BREAK
o u ' r e
y
30 SECOND BREAK
u s e n o w
ca ninja 3. Bear Crawls
a# 6 X 30 SECONDS
30 SECOND BREAK
30 SECOND BREAK
30 SECOND BREAK
WEEK EIGHT
6. Tap Push-Ups
6 X 30 SECONDS
PAGE 80
30 SECOND BREAK
10 m i n u t e
!
TIMER APP:
a m p
10 MIN BL ASTER
B o o t C
1 MINUTE HIGH KNEES
1 MINUTE PUSH-UPS
a r d a s
o a s h
1 MINUTE DISH & TUCK G can &
you t o p !
' t s
1 MINUTE BEAR CRAWLS
don
WEEK EIGHT
MOUNTAIN CLIMBERS
PAGE 81
1 MINUTE
1 - 2 MINUTE BREAK
1 - 2 MINUTE BREAK
Side to Side Cross Body
Star Crunches
Toe Taps Toe Taps
1 MINUTE
1 MINUTE 1 MINUTE
TONING POWER
WEEK EIGHT
PAGE 82
R E PE AT X 4 R E PE AT X 4 R E PE AT X 4
R E M E M B E R to take a 10 second rest between each set of 30 seconds
thursday 1. Skaters
6 X 30 SECONDS
30 SECOND BREAK
2. 10 x Mountain Climbers
+ Push-Up
6 X 30 SECONDS
30 SECOND BREAK
30 SECOND BREAK
30 SECOND BREAK
5. Ab Kicks
6 X 30 SECONDS
30 SECOND BREAK
WEEK EIGHT
30 SECOND BREAK
PAGE 83
7. Jump Squats
6 X 30 SECONDS
friday Superset A Superset B Superset C
Right Leg Froggy
Hip Thrusts Glute Kickbacks Squat Pulses
1 MINUTE 1 MINUTE 1 MINUTE
1 - 2 MINUTE BREAK
1 - 2 MINUTE BREAK
Squat Hold Left Leg
Walking Lunges
Toe Taps Glute Kickbacks
1 MINUTE
1 MINUTE 1 MINUTE
TONING POWER
WEEK EIGHT
PAGE 84
R E PE AT X 4 R E PE AT X 4 R E PE AT X 4
saturday
T r e a t y o s e l f
#
IT'S TIME TO CELEBRATE YOUR FINAL
LIFESTYLE CHALLENGE!
u s e y o u
WEEK EIGHT
r v e t h i
These classes often shock my body out of
dese
PAGE 85
i t h a D o f A M
LB w
PAGE 86
#sezzysquad #sezzysweat #sweatittoshredit
#instabootypop
what now?
ever tried Ab Kicks, or those dreaded Froggy Squat Pulses.
I'm sure you told yourself at least once during these last
eight weeks that you couldn't do it, you wanted to give up,
you didn't have time or you were too tired. Now look at you!
Com i n s o o
GET READY TO BURN AGAIN!
g n ! ! !
A massive
thank you
acknowledgements to...
Hello Hello Words cannot express how hard working,
dedicated and creative this power duo is!
Kurt Tilse
I feel so lucky to have had the experience
to work with the most amazingly talented
PHOTOGRAPHY photographer who just happens to be my
@KJTILSE
boyfriend and bestfriend in the world! I have
@ADRIFT.I
never met someone so supportive, selfless,
caring and creative as you. I will remember
ADRIFTIMAGERY.COM
this incredible experience for the rest of my
life. I know I can always rely on you to make
me laugh... and tell me when my extensions
INTRODUCTION
APPAREL
@COTTONONBODY
s n e a k y s i d e - n o t e
A SOMETHING YOU SHOULD KNOW...
Working tirelessly on this eBook for over a year, I was always determined
to make it accessible and affordable for my amazing #sezzysquad. Just as I
am trying to give back, I truly trust and believe that you will too! If I know the
Sezzy Squad like I think I do, I’m confident in our integrity and honesty. The
success of my very first eBook is imperative to the planning and production
of future secret projects that I want to create for you guys! Please respect
and support my hard work by purchasing your very own version of this
eBook. Thank you for being such amazing, loyal and supportive friends.
You guys honestly feel like family to me!
disclaimer
All PDF downloads, eBooks, images and online content are subject to copyright protection
2013 ©. Each digital product and PDF download purchased is licensed to a single user only.
Customers are prohibited to copy, distribute, share and/or transfer the product/s (including
links and passwords) to any other third party or consumer. Infringement of these policies and
copyright protection laws may apply if person/s are found to be guilty of sharing the purchased
content. No part of this book may in any form or by any electronic, mechanical, photocopying,
recording, or any other means be reproduced, stored in a retrieval system or be broadcast,
sold or transmitted without the prior permission of the publisher.
DISCLAIMER
All content in this eBook has been written by Sarah Stevenson. The information and workouts
included in the document has been acknowledged and approved by qualified personal trainer
Kurt Tilse and developed based on Sarah’s personal experience and reflection. This active
eight week challenge should be viewed as a guide, designed to help individuals reach their
own health and fitness goals. The eBook has not been designed with a specific individual
in mind, therefore, should not be relied on exclusively for health and fitness information and
guidance. Consulting with your medical/health care practitioner before beginning this eight-
week challenge is strongly advised. This program was not created by medical professionals, so
PAGE 90
should be viewed and treated as motivational content for educational purposes rather than fact
or a list of strict rules.
With any physical activity program, there is the possibility of physical strain or injury. Sarah
Stevenson should not be held liable for the interpretation or use of the information. Individuals
can participate in these workouts at their own risk. Sarah Stevenson is not liable or responsible
for any injuries, claims or causes of action, known or unknown arising from this eBook.
Fin d m e !
PAGE 91 FIND ME
oL ve S e z z
PAGE 92 INTRODUCTION
y
x.