RE�INVENT YOUR SHAPE & UNLOCK YOUR BODY POTENTIAL
Ultimate Body 7 � D AY AY F I T N E S S G U I D E T R I A L Rapidly Burn Fat Unlock the #BossEffect Results in only 2 Weeks!
INTRO TO THE
12�WEEK FITNESS GUIDE
The BodyBoss Mission We believe you can be the boss of your own body. Our mission is to help you take charge with our Ultimate Body and Super Food Nutrition Guides. Think of us as the friend who’s on your side, but dishes out the tough love when it’s needed. No time to work out? Too broke? Too cold outside? Sorry babe, we don’t want your lame excuses. Give us 100% and we’ll give you an awesome body. That’s our promise to you. Our Guides are simple to follow, and the workouts can be done anytime, anywhere. No more excuses. We guarantee you will feel real results in only 2 weeks. Start unlocking your body potential today. We challenge you to do this for yourself, and we’ll have your back through every squat, plank and hard-earned drop of sweat. To keep you motivated, we’re building the BodyBoss Movement – bringing together a community of kick-ass women from around the world to share, inspire and help us all achieve our body goals. JO J O I N U S A N D F E E L T H E # B O S S E F F E C T.
6 Reasons You Need to Try BodyBoss Is BodyBoss for you? Here are 6 reasons you need to try at least 2 weeks of the BodyBoss Method. 1
Unlock the #BossEffect BodyBoss workouts deliver big results in a short amount of time. They accelerate fat loss, torch calories and improve your fitness. Fast. You’ll also activate what is known as the afterburn effect – we call it the #BossEffect. This means a higher resting metabolic rate and more calories burned post-workout. You’ll burn fat even while you sleep!
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It Doesn’t Take Much to Get Amazing Results As little as 24 minutes, 3 times a week is all you need to see results. Throughout the program, exercises increase in intensity and complexity as your fitness level improves and your body becomes more lean and toned. After completing the program, you’ll be in the best shape of your life.
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You’ll be Bikini Ready Get ready to meet your Ultimate Body. The BodyBoss Method stimulates as many muscles as possible, to accelerate fat loss, improve fitness and rapidly strengthen and tone. The result: bikini-worthy abs, plus sleeker arms, booty and thighs.
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It’s Easy Our step-by-step Guide is easy to follow. All exercises are presented in a clear way and the circuits are fun and engaging. We include a worksheet so you can set your goals and track your progress. There’s minimal fitness equipment needed, and no expensive gym memberships or tricky apps.
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It Saves Time The BodyBoss Method is designed for busy women like you, to achieve optimal results in the shortest amount of time. The workouts can be done in the backyard, in your hotel room, on the beach or even in your bedroom; anywhere you have a spare 24 minutes.
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Nourish Your Body with Superfood Superfoodss The Ultimate Body Guide gets the best results when it’s combined with the Super Food Nutrition Guide which is launching very soon. This is a structured eating plan to beat cravings, lose weight and nourish the body with nutrient-dense superfoods.
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Legal Disclaim Disclaimer er Not for Re-Sale All digital products, eBooks, PDF downloads, resource material, videos and online content and all physical products are subject to copyright protection. Each digital product, eBook, PDF download and online content sold is licensed to a single user only. Customers are not allowed to copy, copy, distribute, share and/or transfer the product/ produc t/ss (and/or (and/or their associated username/passwords) they have purchased to any third party or person. Fines of up to $30,000 may apply to person/s found to be infringing our copyright policy. In some cases, Supernova Pte Ltd may encrypt, force password and/or stamp license details (including customer name, address etc) on its digital products to ensure additional safety. BodyBoss is © copyrighted by Supernova Pte Ltd and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws, with ALL rights reserved. No part of this may be copied, or changed in any format, sold, or used in any other way or under any circumstances without expressed permission from Supernova Pte Ltd.
Disclaimer BodyBoss develops and sells exercise programs and related materials in the form of books, digital books and other related services. Supernova Pte Ltd developed the BodyBoss Method, however, we are not a medical organization and cannot provide you any medical advice. We strongly urge you to consult with your physician (or primary health-care provider) before starting any exercise or diet plan. The BodyBoss program is designed to improve your health, but is not intended to treat any illness or disease. If you choose to follow the BodyBoss Fitness program without consulting your physician, you are doing so at your own risk. We claim no responsibility for any injuries you might sustain. Exercises include detailed descriptions to give you the information you need to be able to perform the exercise with proper form. However, it is your responsibility to warm up properly, determine the weight you will use, perform each movement correctly, and ultimately to decide whether or not you are capable of performing the exercise/workout without sustaining injury. There are no guarantees as to outcomes. Our personal methods of training and weight loss, while solely created and tested by us, are not intended to convey any warranty, either expressed or implied, as to outcomes, promises or benefits.
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Meet the Boss
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BodyBoss 101 Welcome to the 7 day trial of the BodyBoss Ultima Ultimate te Body Guide! Today is the day you take your first lunge towards a healthier, fitter, more fabulous YOU! Our program – plus a little sweat and commitment – is all you need to unlock your true body potential. Do you have what it takes to be a BodyBoss? Hell yeah, you do! Over the coming week, you will get just a taste of the potential of the unique BodyBoss program and how it can guide you on a life-changing journey to total body reinvention. Our unique combination of exercises has been expertly designed with optimal results and convenience in mind. You’ll need minimal equipment, no tricky apps or expensive gym memberships, and just 24 minutes, 3 times a week. It’s not going to be easy, but we promise you it’ll be worth it. We would love for you to join us for the main program. Just 12 weeks to experience the magic of the #BossEffect. It’s our secret weapon, and your body’s new best friend. And it’s not just about a cuter booty – you’ll love knowing your body is fitter, stronger and more powerful than ever! We We’re ’re giving you all the tools that we KNOW work – the rest is up to you. So what are you waiting for? It’s time to show your body who’s boss.
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3 Core BodyBoss Benefits Expertly designed, high intensity workouts are the foundation of the BodyBoss Method. Built around three core benefits, our Ultimate Body Guide is all you need to recreate your body and break out that bikini.
Rapidly Burn Fat
Re-invent You Y ourr S ha hape pe
Save Time & Money
In just 2 weeks, you’ll see an improvement in your lean muscle mass and overall shape. Fatty tissue will shrink and you will begin to see your new figure unfold – toned, lean and powerful.
Rapidly Burn Fat The BodyBoss Method switches your body into hyperdrive to supercharge fat loss and kick-start your metabolism. The magic lies in pushing your body into the anaerobic zone with high intensity circuits. As you work at maximum effort in short, explosive bursts, your body is unable to transport enough oxygen to your muscles. This results in a ‘debt’ of oxygen that gets repaid post-workout by a hike in your metabolism and greater calorie burn. Experts call this the afterburn effect, or excess post exercise oxygen consumption. We call it the #BossEffect.
Save Time & Money The BodyBoss Method is perfect for busy women who want convenience as well as results. Our workouts can be done anytime, anywhere, with minimal equipment. There’s no need for expensive gym memberships or complex apps. Sweat it out in your bedroom, backyard or hotel room. We’ll help you achieve maximum bang for your workout buck. All you need is 24 minutes and your A-game.
Re-invent Your Your Shape Sha pe If you’ve you’ve ever dieted, you’ you’ve ve probably been be en frustrated at losing muscle along with fat. BodyBoss high intensity workouts have the unique ability to burn fat fast while preserving your precious lean muscle mass.
Unlock your body potential. Unlock the #BossEffect.
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The High Intensity Approach The cornerstone cornerstone of the BodyBoss Method is High Intensity Intensity Interval Training (HIIT) – the explosive workout technique that has revolutionized the fitness world. The HIIT technique involves repeated bursts of brief, intense anaerobic exercise performed at maximum effort, alternated with short periods of recovery. HIIT gets your heart rate up and keeps it up. BodyBoss HIIT workouts rapidly improves fitness, triggers fat loss and sculpts the body faster and with less time commitment, than any other workout. They also have a secret weapon, the #BossEffect, to amplify your results.
Increased HGH has many positive implications, including lean muscle gain and loss of fat tissue, increased calorie burn and slowing down the aging process. And the benefits of HIIT don’t end there! On a pure convenience level, the workouts are short (ours are just 24 minutes). Very little equipment is required, and you can work out anytime, anywhere. HIIT is also the fast track to greater cardiovascular health (heart and blood vessels), speed, power and endurance4. You’ll be fitter and more toned, with less flab. One 2012 study found that after 12 weeks of HIIT workouts, participants’ fitness levels dramatically improved, and they experienced both increases in fat-free mass and a 17% decrease in tummy fat5.
HIIT workouts torch more calories in less time, and studies show they increase the body’s ability to burn fat1, especially unhealthy belly fat. An Australian study found women following a HIIT program lost six times more body fat than those who followed a low intensity, steady state cardio program2. Unlike steady state cardio, BodyBoss HIIT workouts preserve your precious lean muscle mass. This is partially due to the ability of these high intensity workouts to boost human growth hormone (HGH) levels3.
Perry CG, Heigenhauser GJ, Bonen A, Spriet LL. “High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle”. Appl Physiol Nutr Metab. 2008 Dec;33(6):1112-23. Jason L. Talanian, Stuart D. R. Galloway, George J. F. F. Heigenhauser, Heigenhauser, Arend Arend Bonen, Lawrence Lawrence L. Spriet. “Two “Two weeks weeks of high-inten high-intensity sity aerobic interval training training increases increases the capacity for for fat oxidation during exercise in women”. Journal of Applied Physiology Published 1 April 2007 Vol. 102 no. 4, 1439-1447. 1
E G Trapp, D J Chisholm, J Freund and S H Boutcher. “The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women.” International Journal of Obesity (2008) 32, 684–691; doi:10.1038/sj.ijo.0803781; published online 15 January 2008. 2
Stokes KA, Nevill ME, Hall GM, Lakomy HK. “The time course of the human growth hormone response to a 6 s and a 30 s cycle ergometer sprint.” J Sports Sci. 2002 Jun;20(6):487-94. 3
Zoran Milanović, Goran Sporiš & Matthew Weston. “Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials.” Sports Medicine, October 2015, Volume 45, Issue 10, pp 1469-1481. 4
M. Heydari, J. Freund, and S. H. Boutcher “The Effect of High-Intensity Intermittent Exercise E xercise on Body Composition of Overweight Overweight Young Males” 5
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Unlock the #BossEffect The biggest benefit of the BodyBoss Method over other workouts lies in the afterburn effect, or #BossEffect. After completing a BodyBoss workout, you’ll continue to burn calories for hours as the body completes a range of functions to recover from the intense exercise. You can expect to burn 100 calories or more after your workout has finished! As a part of this recovery process, the body is breaking down fat stores for a leaner physique. Other Key benefits of high intensity workouts: Burn more fat and calories than steady state cardio Give greater results in less time Boost the metabolism for up to 24 hours after a workout Increase endurance, speed and power Improve cardiovascular health Increase insulin sensitivity (Improving the body’s ability to store the carbs you eat as muscle glycogen instead of fat)
Improve aerobic and anaerobic fitness (Boosting your ability to workout over a longer period, as well as your strength)
Help shed fat while retaining muscle Reshape the body
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The BodyBoss Method The HIIT method developed by BodyBoss combines killer exercises with expertly formulated training cycles to transform your body and fitness. The constant change in exercises and intervals is the key to the BodyBoss success, unlocking the #BossEffect so you continue to burn fat long after your workout. workout.
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Unique Exercise Combination The BodyBoss Method is a unique blend of bodyweight resistance resistance exercises, plyometrics (jumping exercises) and unilateral exercises, combined into each training circuit. Stimulating as many muscles as possible, the workouts accelerate fat loss and improve fitness, as well as rapidly strengthening and toning the body. Add in one short cardio session weekly and some time for recovery, and you’ll be in the best shape of your life!
Bodyweight Resistance Exercises
Plyometrics (Jump Training)
Cardio
Unilateral Exercises
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Bodyweight Resistance Exercises Bodyweight resistance exercises are simple, effective and free. No tricky equipment or weights are required as you use your own bodyweight as the sole form of resistance. It’s amazing what you can do with just your body! Examples of bodyweight exercises include push ups, sit ups, squats and lunges, but the beauty lies in the many variations of these exercises. Bodyweight resistance exercises help you strengthen your body and improve balance and flexibility. They are an excellent, excellen t, all-over workout and can be done anytime, anywhere. There is minimal chance of injury as several muscle groups need to be activated at once to correctly perform a movement. You You might think that a squat just works works your booty booty,, but actually actually your
Plyometric Exercises ( Jump Training) Training) Plyometrics, also known as jump training or plyos, are explosive exercises designed to build strength, speed and coordination. In other words, power. In plyometric exercises, your muscles are required to rapidly stretch and contract when jumping and landing; think of it like the stretch and release of a rubber band. Examples of plyos include jump squats, jumping lunges, box jumps and bench hops. In moves such as these, your muscles need to exert dynamic bursts of maximum force, over and over. over. Popular with athletes, these exercises are designed to maximize performance, helping you jump, move or throw faster and harder. The BodyBoss Method incorporates plyos to help you preserve and build lean body mass, keeping your muscles toned and power-packed. power-packed.
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Cardio Cardio or aerobic exercise relies on the heart to shuttle oxygen to your muscles, and raises your heart rate for an extended period. It is typica t ypically lly performed at a moderate intensity, to enable the activity to be sustained. Cardio exercises are included in many of our HIIT circuits to help the body recover and keep the heart pumping between the other more intensive exercises. Examples include jumping rope and side shuffles. Cardio features every Thursday in our Guide as a flexible option according to your exercise preferences. Suggested cardio workouts include brisk walking, jogging, swimming, cycling or using a treadmill or indoor rower. The Cardio session supports the fitness and toning benefits of both the Monday and Wednesday HIIT and Friday's Power-Up workouts (refer to page 36 for the Pre-Training overview and page 68 for the main program), as it helps the body build fitness and recover from the high-energy workouts.
Unilateral Exercises Unilateral exercises work one side of the body at a time, and are ideal for improving balance and evening out any strength inconsistencies. You might not know whether you favor your left or right side, but this kind of training will quickly reveal the truth! By sticking exclusively to the common bilateral exercises, you’ll only exacerbate exacerbat e this unconscious preference. Unilateral exercises like lunges and plank rotations require more balance and skill than traditional bilateral exercises like squats. As a result, your deep stabilizing muscles are activated, including your core. Most sports are based around single-sided movements, so incorporating unilateral activity into your workouts may improve your game! By strengthening your weaker side, you’ll also run less risk of injury. 14
Types of Workouts The BodyBoss Fitness Method contains 4 different types of workout sessions: The HIIT Circuit, The Power-Up Workout, Cardio and Recovery. The HIIT Circuit
Cardio
Each Monday and Wednesday Wednesday,, you'll complete a high intensity circuit that pushes the body to an intense level to unlock the #BossEffect. In the Pre-T Pre-Training, raining, the HIIT circuit focuses on the whole body, with exercises alternating between body parts to enable adequate rest and recovery. Once you've developed your fitness level and muscle strength, you can move into the main program. Here, the Monday HIIT Circuit focuses on legs and booty, and Wednesday targets arms, abs and core. This fuels further toning and a better fitness level as the single session can focus on one body part, increasing the burn and the results.
The Cardio workouts have a prescribed time limit, but less structure. You have the freedom to choose the type of cardio you want to complete, to fit in with your lifestyle and preferences. Cardio sessions are completed every Thursday and workouts can include brisk walking, jogging, swimming, cycling, using a cross trainer or indoor rower, or taking a fitness class. Unlike the high intensity workouts, the aim here is to maintain a steady pace for the total workout time. Always ensure you can pass the talk test; you want to have an increased heart rate but still be able to engage in light conversation.
The Power-Up
Recovery
Maximum effort is crucial to the success of any high intensity workout program. It is a non-negotiable to achieve the best results with the BodyBoss Method. To ensure your body is conditioned to such intense workouts, we created the Power Power-Up -Up Workout. With a circuit of only 6 minutes it is shorter than the Monday and Wednesday workouts and it works every muscle in the body. It’s designed to be very explosive, with each exercise performed with lower repetitions but even more intensity, alternating between different muscle groups. You can really focus on activating the #BossEffect to lose fat and develop lean muscle. Think of it as your Friday super power session!
When following a HIIT program, it’s essential to allow the body adequate time to repair itself and rebuild muscle. As well as two days of rest, the BodyBoss Fitness Method includes active recovery that encourages blood flow. These Recovery workouts could be defined as easier workouts compared to your cardio workouts – less intense with less volume. It’s about getting the body moving, having fun, feeling good and improving the metabolic pathways. Recovery workouts might include walking, swimming, a light bike ride, yoga, or simply foam rolling and stretching.
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Wha W hatt You Ne Need ed to G et St Star arte ted d Timer Search for a timer on google or use a clock, watch, phone etc.
Set Up Your Circuits
Yoga M at
Music
Water Bottle
Towel
POTENTIAL EQUIPMENT IN THIS GUIDE
Ju mp Jump Rope
2lbs / 1kg Dumbbells
Box / Steps / Stairs
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Bench
Program Progra m Overview Our program creates a weekly structure that helps build a routine and starts building your ultimate body. Each week we build up your body piece-by-piece with a different focus on each day. Then we pull it all together on Friday with our Power-Up Workout, just in in time time for the week weekend end.. BodyBoss Weekly Routine Mon
Tu e
We d
Thu
Fr i
HIIT Workout 3 x 7 or 8 minute HIIT Circuits
Legs & Booty
Arms, Abs & Core
Recovery Reco very Session Get the body moving, stretching & walking
Cardio Session 20–40 minutes of exercise - Get the heart rate up
Power-Up Workout 12 reps of power for 6 or 12 minutes
Total Body
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How to Use This Guide Before you get started, learn more about how each of the dedicated workout pages in the guide work. Day you need to do the workout.
Type of workout you'll be doing on that day.
Body part focus of the Workout Workout..
Key info about how long you need for each workout.
Make sure you Warm-Up & Cool Down before and after getting sweaty.
Each Circuit needs to take this long and will needs to be repeated as shown here. Each exercise is numbered. They need to be completed in this order order..
Unilateral exercises are repeated on each side as shown here.
For maximum impact, each Circuit needs to take the full 7 or 8 minutes to complete. If you find yourself finishing early, keep repeating the last exercise until you reach the full time.
If the Workout requires you to repeat a Circuit, remember to take a 3min rest between each of the repetitions.
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BE A BAD ASS WIITH A W GOOD ASS 19
TRIAL WEEK
Warr m - U p Wa STRETCHES
1
WARM-UP EXERCISE
2
WARM-UP STRETCHES 1
10
4mins
Total Time
Go for a jog, treadmill, stationary bike, jump rope etc.
6mins
Q u ad s 20 s e c e a ch l e g
2
S h o u l d e r s 2 0 s e c e a ch ar m
3
Tr i ce ps 2 0 s e c e a ch a r m
Hold 15sec
4
S i d e s 20 2 0 s e c e a ch s i d e
5
C h e s t Ho H o l d 20 s e c
6
G l u te s 20 2 0 s e c e a ch l e g
Hold 15sec
7
10
MI N
H i p F l e xo r s 2 0 s e c e a c h l e g
8
A dd u c to r s H o l d 20 s e c
9
Hamstrings & Calves 20sec each leg
G l u te s 2 0 s e c e a c h s i d e
11
A b s H o l d 20 s e c
12
B ack H o l d 2 0 s e c
3
COMPLETE TODAY'S TODAY'S HIIT CIRCUIT
4
COOL DOWN 10mins See page 22 20
TRIAL WEEK
Monday • HIIT HIIT
3 7 X
LEGS & BOOTY
1
WARM-UP
10mins
2
HIIT CIRCUIT
7mins
Circuits
MI N
21
MI N
Workout Time
See page 20 Repeat 3 times
1
Sumo Squats x 30
2
Walking Lunges x 30 15 each side
3
High Knees x 80 40 each side
4
Glute Kickbacks x 40 20 each side
5
Side Jacks x 40 20 each side
6
Glute Bridges x 30 Hold 1sec
7
Glute Lunges x 40 20 each side
Keep repeating the last exercise until you reach 7mins
3
REST (between each HIIT Circuit) Circuit) 3mins Begin HIIT Circuit again
4
COOL DOWN 10mins See page 22 21
47
MI N
Total Time
TRIAL WEEK
Cool Down STRETCHES
1
WARM-UP EXERCISE
2
WARM-UP STRETCHES 1
10
4mins
Total Time
Go for a jog, treadmill, stationary bike, jump rope etc.
6mins
Q u ad s 20 s e c e a ch l e g
2
S h o u l d e r s 2 0 s e c e a ch ar m
3
Tr i ce ps 2 0 s e c e a ch a r m
Hold 15sec
4
S i d e s 20 2 0 s e c e a ch s i d e
5
C h e s t Ho H o l d 20 s e c
6
G l u te s 20 2 0 s e c e a ch l e g
Hold 15sec
7
10
3
MI N
H i p F l e xo r s 2 0 s e c e a c h l e g
8
A dd u c to r s H o l d 20 s e c
9
Hamstrings & Calves 20sec each leg
G l u te s 2 0 s e c e a c h s i d e
11
A b s H o l d 20 s e c
12
B ack H o l d 2 0 s e c
CONGRATULATE CONGRATULA TE YOURSELF - NAILED IT!
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TRIAL WEEK
Tuesday
2 5 X
RECOVERY
MI N
Warm-Up & Cool Down
30 40 MI N
Activity Time
Get Your Body Moving Each Tuesday we encourage you to get your body moving with some light exercise. Try going for a walk, a swim, a light bike ride or head to a yoga class.
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Total Time
MI N
TRIAL WEEK
Wed We d n e s d a y • H I IT
3 7 X
ARMS, ABS & CORE
1
WARM-UP
10mins
2
HIIT CIRCUIT
Circuits
MI N
21
MI N
Workout Time
47
Total Time
See page 20
7mins
Repeat 3 times
1
Push Ups on Incline x 25
2
Ankle Taps Taps x 40 20 each side
3
Superman x 25
4
Plank Jacks x 30
5
V Sit Ups x 25
6
Shoulder Fly x 30 Recommended weight: 1-2lbs / 0.5 -1kgs
7
Side Shuffles with High Knee Hold x 40 20 each each side
Keep repeating the last exercise until you reach 7mins
16ft / 5m 3
REST (between each HIIT Circuit) 3mins Begin HIIT Circuit again
4
COOL DOWN 10mins See page 22 24
MI N
TRIAL WEEK
Thursday
30
CARDIO
Total Time
Get Your Your Heart Rate Up Every Thursday we want you to do some old school cardio workouts. Only 20 minutes and could include: brisk walking, jogging, swimming, cycling, using the cross trainer, trainer, indoor rower rower,, treadmill, or jumping rope.
20
MI N
+
A c t i vi t y Ti me
10
M IN
Wa r m - U p / Cool Down
25
MI N
TRIAL WEEK
Friday
Power-Up
1 6 X
FULL BODY
1
WARM-UP
2
POWER-UP HIIT CIRCUIT 1
10mins
Circuit
6
MI N
Workout Time
See page 20 6mins
Jump Ju mp Lu Lung nges es x 12
2
V Sit Ups x 12
Keep rotating through these exercises for 6mins
4
3
P l a nk J a c ks x 1 2
3
COOL DOWN 10mins See page 22 26
MI N
G l ute Lu n g e s x 1 2
26
MI N
Total Time
KEEP IT UP!
Ultimate Body 1 2 �W �W E EK F I T N E S S G U I D E Rapidly Burn Fat Unlock the #BossEffect Results in only 2 Weeks!
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DO IT FOR YOU Y OURS RSE ELF NOT FOR THE LIKES
Join the Join Movement Need some new inspiration or motivation? motivation? Need to know k now the latest info on all things fitness and health healthyy tips? Visit us at BodyBoss.com to join the community, see what our members are up to, read the latest articles from our fitness and nutriti nutrition on experts to maximize the results of your BodyBoss B odyBoss experience. experience.
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