kupdf.net_12-week-healthy-body-guide.pdf

12-WEEK

HEALTHY

Body guide BY ALEXA JEAN fitness

Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 152071

disclaimer This E-Book (12-Week Healthy Body Guide) and its associated content are for informational purposes only. Before performing any suggested testing and/ or exercise assessments and practices, you should consult with a qualified professional who is familiar with such exercise assessment techniques and may properly interpret the results. By using this E-Book (12-Week Healthy Body Guide) you agree to hold harmless Alexa Brown, Alexa Jean Fitness, www.alexajeanfitness.com, www. alexajeanbrown.com and Lex Brown LLC from any liability or personal injury associated with any content on this E-Book (12-Week Healthy Body Guide). We do not guarantee you will lose any weight just from r eading this document. Your results are completely dependent on what you do with this knowledge. If you’re unsure if you should follow any of the guidelines mentioned within any of the content of this E-Book (12-Week Healthy Body Guide) or site related to this content, contact a qualified professional.

12 WEE K HE ALPrepared TH Y BOexclusively DY GUI DE [email protected] Transaction: ALE XA JEAN | exclusively for [email protected] Transaction: 152071

02

TABLE OF O F CONTENTS CONTE NTS Track Your Progress

04

How To To Properly Take Progress Photos

05

How To To Properly Take Measurements

06

The Power Of Community

07

Find Your “Why”

08

Cardio Examples

09

Success Tips

11

How To Do The Program

12

Cool Down Stretches

13

Workouts: Weeks 1-12

15

Workout Work out Definitions

52


03

track your progress The initial thought of tracking your progress sounds exciting and then I just have to say the words “progress photos” and “measurements” and it can feel a little overwhelming and uncomfortable. If you’re starting this program, I’ll assume you want to make some changes, whether to feel better or feel better about yourself . Please know that we have all had a starting point in our health journey and that NO ONE starts out where they want to finish. Your progress photos and measurements are designed to encourage you and motivate you as you see the changes your body is going through. While feeling good may be a huge part of why you started this journey, when we get off track it can be hard to remind ourselves what it was like to “feel good”, hence the progress photos and measurements will easily show you just how far you have come.

P.S. Ditch the scale - there’s much more to this than what you weigh. Muscle weighs more than fat and we’re aiming for looking and feeling good, not a number.

12 WEEK HEALTHY BODY GUIDE ALEXA JEAN | Prepared exclusively for [email protected] Transaction: 152071

04

How To Properly Take Progress Photos

1. 2. 3. 4.

Wear the same, form ﬁtting outﬁt in every photo.

Take the photos in the same three positions - FRONT, BACK, SIDE ensuring that your arms and legs are in the same position.

The less clutter in the background the better you’ll be able to focus on your amazing changes.

Don’t suck it in or push it out.

before and after example photos


05

How To Properly Take Measurements

date 1. bust 3

1

2. chest

2 4 5

6

3. arm 4. waist 5. hips 6. thigh


06

the power of community

Two bodies are better tha n one and five are be tter than two! Your odds of success go up when you have a f riend or group of friends to workout with, keep you on track and motivate each other. If you’re looking for like-minded women in check out the #HealthyBodyGuide hashtag and connect with other #HBG girls, track your progr ess together , encourage each other meet-up with members in your area or and share in the inspiration. It’s up to us to create a strong community to encourage and motivate each other for success. Tips For Getting Involved In the Community

Use the hashtags #hbggirls and #HealthyBodyGuide to get connected with other Healthy Body Guide Girls. Create a new instagram page, for example, @HBG_YourName, or a blog with photos of your successes, struggles and progress. Grab a couple of your girlfriends, complete your workouts together and share your sweaty post workout photos online.


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find your “why” Define your “why”. What is the motivating factor for you? “I am going to finish this program because…. “ Literally write this out and fill in the “why”. Understand that your goals are possible, but you won’t find it in a pill bottle or a magic cream. It’s going to take some serious patience with yourself, understanding that you will have “off” days and to forgive yourself and get back on track. You must, must, must come fr om a place of self-love, not hate. You can’t hate yourself into becoming healthy, dig deep and be honest with yourself, set realistic goals and make good decisions about what you put into your body. Get your magazines, scissors and glue out and start clipping out inspirational words, healthy, tasty foods, the beach, pin up that swimsuit that you’re dying to fit into, whatever it is that motivates you as long as it’s not someone else’s body. You are your own personal motivator and you’re only competing with yourself. The Perks This is my favorite part! I set myself a weekly goal that if I complete all five of my workouts, I reward myself. Whether its a cute new sports bra or a pedicure or even fro-yo. Set a short-term goal for yourself and when you nail it, you reward yourself! Here are some examples of great perks! Bath Bombs Spray Tan Spa Day Workout Gear Staycation or Day Trip Girls Night Or, if you’re saving, put a dollar into a jar every time you complete a workout, make a healthy food choice and $2 every time you workout with a friend.


08

cardio examples Whether your goal is to gain weight, shed weight or create lean muscle, it’s a must to add cardio to our routines. The best part is you won’t need any equipment to do this. In this guide you will choose between these LISS (Low-Intensity Sustained State) options as your 35-45 min cardio on Tuesdays and Thursdays. You can complete all 35-45 minutes of using one cardio option or you can break it up by doing multiple cardio options for a shorter amount of time, as long as your total cardio time equals 35-45 minutes. LISS stands stands for Low-Intensity Sustained State. Basically any cardio activity that is performed at a low intensity rate but for a prolonged period of time, in our case, 35-45 minutes. The combination of HIIT (High Intensity Interval Training) and LISS in this program will be the most effective approach for anyone trying to lose fat and create lean muscle.


09

cardio examples BELOW ARE YOUR LISS CARDIO OPTIONS:

LISS That Can Be Done At Home

!

Fast Walking

!

Bike Riding

!

Hiking

!

Slow Jog

!

Swimming

LISS That Can Be Don e At The Gym: !

Incline Treadmill (example: level 7 incline, level 3 speed)

!

Rowing Machine

!

Stair Stepper

!

Zumba Class

!

Elliptical

Note: It’s important to complete these workouts at a manageable pace. What

does this mean? This means that you should be able to say a few words but not hold a full conversation to the person next to you.


10

success tips

Keep alcohol to a minimum.

NO fast food.

NO soda.

Get a workout buddy!

Write out your weekly goals (complete all 5 workouts, make great food choices)


11

how to do the program 4x - THE NUMBER OF TIMES YOU WILL COMPLETE EACH CIRCUIT. (A CIRCUIT CONSISTS OF ALL 6 EXERCISES)

1 MIN REST - THE AMOUNT OF TIME YOU WILL REST AFTER COMPLETING EACH CIRCUIT

COOL DOWN - COMPLETE THE COOL DOWN STRETCHES LOCATED ON PAGE 13 AFTER THE ENTIRE WORKOUT IS COMPLETE

EXAMPLE:

start here


12

stretching


13

PHOTO REMINDER


14

workouts weeks 1-12

Prepared exclusively for [email protected] Transaction: 152071

15

week 1-2

Legs + Glutes

monday

start here Walking Lunges 10 reps each leg

Jump squats

SINGLE LEG Glute Bridge

12 reps

12 reps each leg

COMPLETE 4X

1 MIN REST BETWEEN EACH ROUND

Donkey Kicks

Burpees

20 reps each side

12 reps

Curtsy lunge 10 reps each leg


16

week 1-2 TUESDAY

Abs & cardio

start here Plank commandos 20 reps

Bicycle crunches

1

2

3

4

heel touches

20 reps each side

15 reps each side

COMPLETE 4X

1 MIN REST BETWEEN

toe touches

mountain climbers

EACH ROUND

20 reps

30 reps 1

3 2

scissor kicks 20 reps 1

2

3


17

week 1-2

Upper Body

WEDNESDAY

start here Tricep Dips 12 reps 1

3

2

Supermans

burpees

12 reps

12 reps 1

COMPLETE 4X

3

2


tuck jumps

pushups

12 reps

12 reps

Mountain climbers 25 reps each side 1

2

3


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week 1-2

Abs & cardio

thursday

start here star jumps 15 reps

crunches

russian twist

25 reps

20 reps each side

COMPLETE 4X

1 MIN REST BETWEEN

scissor kick

mountain climbers

EACH ROUND

30 reps

20 reps each side 1

3 1

3 2

2

plank arm reach through 12 reps each arm


19

week 1-2

Full Body

friday start here Burpees 12 reps

plank taps

straddles

15 reps each arm

15 reps

1

2

3

4

COMPLETE 4X

1 MIN REST

jump sq uats 12 reps

BETWEEN EACH ROUND

Donkey kicks 20 reps each side

Glute bridges 20 reps


20

PHOTO REMINDER


21

week 3-4

Legs + Glutes

monday

start here Inner thigh leg lift 15 reps each side

overhead squats

Jump Lunges 15 reps

20 reps

COMPLETE 4X

1 MIN REST BETWEEN

Burpees

EACH ROUND

12 reps

Glute Bridges 25 reps

side lunges 12 reps each side


22

week 3-4 TUESDAY

Abs & cardio

start here Knee tuck crunches 15 reps

burpees

reverse plank leg l ift

15 reps

20 reps 10 each side

COMPLETE 4X

1 MIN REST BETWEEN

mountain climbers

EACH ROUND

12 reps each side

40 reps 1

crosSOVER TOE TOUCH

3 2

plank commandos 15 reps 1

2

3

4


23

week 3-4

Upper Body

WEDNESDAY

start here Tricep Dips 15 reps 3

1

2

mountain climbers

pike press 10 reps

40 reps 1

3 2

COMPLETE 4X

1 MIN REST BETWEEN

jump squats

supermans

EACH ROUND

15 reps

15 reps 1

3

2

inchworm pushups 10 reps 1

2

3

4

5

6


7

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week 3-4

Abs & cardio

thursday

start here Plank dips 12 reps each side

scissor kicks

side plank leg lift

15 reps

15 reps each side 1

3 2 2

COMPLETE 4X

3

1

1 MIN REST BETWEEN

leg lifts

single leg toe touch

15 reps

15 reps each side

EACH ROUND

burpees 15 reps


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week 3-4

Full Body

friday start here sumo squat side crunch 10 reps each side

tuck jumps 15 reps

donkey kicks 20 reps each side

COMPLETE 4X

1 MIN REST BETWEEN

reverse lunge hop

EACH ROUND

glute bridge

15 reps each side

20 reps

plank bunny hop 12 reps each side 1

2

3

4


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PHOTO REMINDER


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week 5-6

Legs + Glutes

monday

start here crossover glute bridge 15 reps each leg

Jump Lunges

sumo squats

15 reps

15 reps

COMPLETE 4X

1 MIN REST BETWEEN

Plank leg lifts

EACH ROUND

15 reps each leg 1

basic squat with side leg lift 10 reps each side

3

2

tuck jumps 15 reps


28

week 5-6 TUESDAY

Abs & cardio

start here Knee tuck crunches 15 reps

russian twist

crossover toe touch

15 reps each side

15 reps each side

COMPLETE 4X

1 MIN REST BETWEEN

leg lifts

mountain climbers

EACH ROUND

15 reps

40 reps 1

3 2

plank taps 20 reps each side

1

2

3

4


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week 5-6

Upper Body

WEDNESDAY

start here good mornings 15 reps

star jumps

tricep dips

12 reps

15 reps 3

1

2

COMPLETE 4X

1 MIN REST BETWEEN

supermans

EACH ROUND

side pushups

15 reps 1

15 reps each side 1

3

3

2

2

burpees 15 reps


30

week 5-6

Abs & cardio

thursday

start here Flutter kicks 20 reps

plank jacks

heel touches

20 reps

20 reps each side

COMPLETE 4X

1 MIN REST BETWEEN

mountain climbers

EACH ROUND

single leg toe touch 15 reps each side

40 reps

plank dips 15 reps each side


31

week 5-6

Full Body

friday start here single leg deadlifts 12 reps each leg

star jumps

table to p glute bridge

15 reps

20 reps

COMPLETE 4X


puhsups

plank jacks

10 reps

25 reps

jump lunges 12 reps


32

PHOTO REMINDER


33

week 7-8

Legs + Glutes

monday

start here SPLIT SQUATS 25 reps

glute bridges

curtsy lunges

25 reps

15 reps each side

COMPLETE 4X

1 MIN REST BETWEEN

fire hydrants

EACH ROUND

20 reps each side

inner thigh leg lifts 12 reps each side

walking lunges 15 reps each side


34

week 7-8 TUESDAY

Abs & cardio

start here Plank jacks 20 reps

bicycle crunches

PLANK bird dogs 15 reps each side

20 reps each side

COMPLETE 4X

1 MIN REST BETWEEN

heel touches

EACH ROUND

BURPEES 15 reps

15 reps each side

leg lifts 20 reps


35

week 7-8

Upper Body

WEDNESDAY

start here pike press 12 reps

good mornings

tuck jumps

15 reps

15 reps

COMPLETE 4X

1 MIN REST BETWEEN

jump lunges

EACH ROUND

decline pushups

12 reps

10 reps 1

3

2

tricep dips 15 reps 1

2

3


36

week 7-8

Abs & cardio

thursday

start here Swimming planks 12 reps each side

star jumps

mountain climbers

12 reps

40 reps

COMPLETE 4X


scissor kicks

Plank toe taps

20 reps 1

15 reps each side 3

2

inchworm pushups 10 reps 1

2

3

4

5

6

7


37

week 7-8

Full Body

friday start here donkey kicks 20 reps each side

squats

reverse lunge hop

20 reps

15 reps each side

COMPLETE 4X


burpees

trunk twist

15 reps

12 reps each side

plank jacks 30 reps


38

PHOTO REMINDER


39

week 9-10

Legs + Glutes

monday

start here frog bend 20 reps

burpees

jump lunges

10 reps

15 reps

COMPLETE 4X

1 MIN REST BETWEEN

fire hydrants

EACH ROUND

overhead squats 25 reps

20 reps each side

sumo sq uats 15 reps


40

week 9-10

Abs & cardio

TUESDAY

start here knee tuck crunches 15 reps

crosSOVER TOE TOUCH

bicycle crunches

10 reps each side

20 reps each side

COMPLETE 4X

1 MIN REST BETWEEN

plank jacks

EACH ROUND

20 reps

reverse plank leg lifts 15 reps each side

mountain climbers 40 reps


41

week 9-10

Upper Body

WEDNESDAY

start here supermans 15 reps 1

3

star jumps 10 reps

2

burpees 15 reps

COMPLETE 4X

1 MIN REST BETWEEN

seal jacks

EACH ROUND

tricep dips

30 reps

15 reps 3

1

2

inchworm pushups 10 reps

1

2

3

4

5

6

7


42

week 9-10 thursday

Abs & cardio

start here Jackknifes 15 reps

plank commandos

single leg toe touch

15 reps each side

12 reps each side

1

2

3

4

COMPLETE 4X

1 MIN REST BETWEEN

star jumps

EACH ROUND

15 reps

plank arm reach through 12 each arm

leg lifts 20 reps


43

week 9-10

Full Body

friday

start here glute bridges 25 reps

pushups

burpees

15 reps

15 reps

COMPLETE 4X

1 MIN REST BETWEEN

PLIE SQ UAT CALF RAISE

EACH ROUND

trunk twist 12 reps each side

24 reps

plank jacks 30 reps


44

PHOTO REMINDER


45

week 11-12

Legs + Glutes

monday

start here straddles 20 reps

star jumps

split squats

15 reps

15 reps

COMPLETE 4X

1 MIN REST BETWEEN

single leg glute bridge

EACH ROUND

15 reps each side

overhead squats 25 reps

single leg deadlifts 15 reps each leg


46

week 11-12

Abs & cardio

TUESDAY

start here Russian twist 15 reps each side

leg lifts

knee tuck crunches

20 reps

20 reps

COMPLETE 4X

1 MIN REST BETWEEN

PLANK bird dogs

EACH ROUND

15 reps each side

mountain climbers 45 reps

plank dips 15 reps each side


47

week 11-12

Upper Body

WEDNESDAY

start here good mornings 20 reps

tuck jumps

decline pushups

15 reps

12 reps 1

3

COMPLETE 4X

2

1 MIN REST BETWEEN

pike press

EACH ROUND

burpees

12 reps

15 reps

inchworm PUSHUPS 12 reps 1

2

3

4

5

6

7


48

week 11-12

Abs & cardio

thursday

start here Plank toe taps 20 reps each side

plank bunny hop

plank jacks

12 reps each side

35 reps

1

2

3

4

COMPLETE 4X


star jumps

crunches

15 reps

25 reps

scissor kicks 20 reps 1

2

3


49

week 11-12

Full Body

friday

start here seal jacks 40 reps

glute bridge

fire hydrants

20 reps

20 reps each side

COMPLETE 4X

1 MIN REST BETWEEN

straddles

EACH ROUND

reverse lunge hop 15 reps each side

20 reps

burpees 15 reps


50

PHOTO REMINDER


51

workouts definitions

Prepared exclusively for [email protected] Transaction: 152071

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12 WEEK HEALTHY BODY GUIDE ALEXA JEAN | 100 Prepared exclusively for [email protected] Transaction: 152071

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