Sweat+It+to+Shred+It+-+Sarah's+Day.pdf

sweat it to shred it THE EIGHT WEEK ACTIVE LIFESTYLE CHALLENGE

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what can you expect?

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before we get started…

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my progress

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how my program works

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the plan

S T N E T N O C

2 E G A P

c l i c k a intro g o s s e e c t i o t r a n n i t g h o t t h e r e e my story ! !

S T N E T N O C

3 E G A P

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the timeline

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the app

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the workouts

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10 things to remember

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week one one

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week two

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week three

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week four

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my progress

S T N E T N O C

4 E G A P

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week five

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week six

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week seven

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week eight

87

my progress

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what now

89

acknowledgements

90

disclaimer

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find me

Y O U K N O W H O W Y O U H A V E T H A T O N E M I R R O R A T H O M E ? T H A T O N E M I R R O R T H A T D O E S N ’ T LIE. MAYBE IT’S THE HARSH LIGHT ING, ANGLE OR SIZE OF THE MI RROR, BUT LET’S BE HONE ST HERE… WE’VE ALL GOT ONE.

Well, for me, that was my bathroom mirror. Every night, before I took a shower I would scrutinise my body in this dreaded mirror. The sharp heater lights blaring down on me, showing every lump and bump I had. The cellulite on the back of my thighs and booty were bad enough, but the day I discovered it on the front of my legs, arms and stomach was the day I decided that enough was enough. I didn’t want to dread this time of the day anymore. I didn’t want to have this relationship with my bathroom mirror. I dreamt of the day where I could feel confident wearing shorts out shopping, or my bikini to the beach. I just wanted to feel fit, healthy and happy in my own skin. I N O I T C U D O R T N I

was ready to sweat, ready to shred and ready to change my life forever. I hope you’re ready to change yours.

g e t e r a y d t o b u n r

Adopting my fitness routine was the best

thing I ever did for my body. I never thought

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I could look or train in the way I do now. I’M SARAH ST EVENSON AND I’M A B O U T T O S H R E D Y O U U P …

! s y u g y H e I’M SARAH STEVEN SON, OTHERWIS E KNOWN A S S A R A H ’ S D A Y . I ’ M A S Y D N E Y B A S E D HEALTH AND FITNES S YOUTUBER PROM OTING A H O L I S T I C , B A L A N C E D L I F E S T Y L E . T H E A I M OF MY LIFESTY LE AND PHILOSOP HY IS TO

s s e n t fi y r y o t m s

ENABLE YOU TO R EACH YOUR HEAL TH AND FITNESS GOALS WHI LE MAINTAINI NG YOUR SOCIAL LIFE AND SENSE OF SPONTANEITY.

As a child I was always super active, taking part in loads of extra curricular activities including dancing, gymnastics and athletics, however, once high school came around my priorities began to change #iloveboys #imsocool. Afternoons spent running around the backyard and riding my bike

Y R O T S Y M

turned into afternoons sitting at my desk smashing homework, watching T.V. (yep, my Gossip Girl obsession was real, but let's be honest… whose wasn't!?), or scrolling through the latest social media app.

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My weekends became a cycle of partying, binge drinking and eating whatever junk food I could get my hands on. I had a personal addiction with corn chips, chicken nuggets and fries dipped in gravy… yeah I was that girl ordering a 24 pack of chicken nuggets at the closest drive through at midnight. I was constantly tired, lethargic and demotivated. Before I knew it I had put on 10 kilograms, couldn’t walk up a staircase without breaking a sweat and my skin was an absolute mess! I actually just found one of my old diaries from 2009 where I refer to myself as a pizza face. Yep, my acne was peaking… and not in a good way.

I decided it was time for a change. I didn’t want to feel this way anymore. Y R O T S Y M

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I spent six years experimenting with different fitness routines, philosophies and workouts to not only gain a better understanding into the fitness world, but more importantly, determine what worked best for my body and mind.

SCROLLI NG THROUGH INSTAGR AM, I BECAME SO OVERWHELM ED AND CONFUSED DE CIDING HOW I SHOULD TR AIN TO ACHIEV E THE BODY OF MY DREAMS.

Do I replicate that bohemian, blonde hippie girl with the Valencia filter who says she smashes a 10km run every day? Or do I wear booty shorts, high socks and use the hashtag #girlsthatsquat and lift heavy weights? Classic Instagram and it’s juxtaposing fitness lifestyles. In true Sarah’s Day style… I decided to do my own thing. Adopt and create my own training method to suit my body, goals, hobbies and lifestyle.

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 Y R O T S Y M

arms. I felt like there was nothing I could do. I told myself it was my genetics and I would never have a lean and toned body. Everyday I would wake up and stare at the cellulite on the back of my

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legs, stomach and thighs. Researching night after night what creams, diets and exercise I could do to get rid of it, I was absolutely exhausted. I felt so helpless and confused.

After years of trial and error, I developed a fitness routine that my body thrived off and finally started seeing results. One day I looked in the mirror and couldn’t believe what I saw. No more cellulite. I

g o o b d y e f a t xx

actually felt lean, toned, fit and healthy for the first time in my entire life. I have tailored my fitness routine to create a lean, toned and functional body! Each workout aims to get your heart pumping to burn the maximum Y R O T S Y M

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amount of fat, whilst integrating specialised resistance and weighted exercises to sculpt your muscles, giving you that toned and fit look.

I NOW WAKE UP EVE RY MORNING EX CITED AND MOTIVATE D TO TRAIN. NO MORE D READING THE GYM, OR YOUR M ORNING RUN. IT’S T IME TO MIX IT UP, HAVE FUN AND START SEEING RESULTS!

g e t r e a d t o s m a h s t i

INTEGRATI NG THIS PROGRAM INT O YOUR LIFE WILL NOT ONLY TR ANSFORM Y OUR BODY AND FITNESS, BU T IT WILL COMPL ETELY CHANGE

THE WAY YOU VIE W EXERCISE. I WA NT YOU TO ENJOY EXERCIS E, CRAVE IT AND INTEGRAT E IT INTO YOUR L IFE AS AUTHEN TICALLY AS POSSIBLE.

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.

T C E P X E O T T A H W

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These workouts are carefully structured to burn stubborn fat from the body, detoxify your system through intense sweaty circuits, promote optimal digestion through functional movements and sculpt the body by utilising specialised resistance exercises. If you’re ready to increase your fitness, burn that stubborn body fat and lean out your entire physique, then grab your runners, slick your hair in a ponytail and have faith in yourself. You got this.

? t c n e a p c x t e a u h o w y

IF YOU’RE RE ADING TH IS, I’M SURE Y O U ’ V E A L R E A D Y P E P T A L K E D Y O U R S E L F A N D Y O U ’ R E F E E L I N G DRIVEN AN D MOTIV ATED TO GET START ED. HOWEVER , I NEED YOU TO PAUSE FO R ONE MOME NT.

BELIEV E ME, YOU’LL THA NK ME FOR THIS PART.

. . . d e e t w r a e t r s o f t e e b g

This program has been created to give you visible results and transform your body. So before you rip in, let’s just remember where you started.

N O I T C U D O R T N I

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THE FOLLOWIN G PAGE SHOULD BE P RINTED OFF AND COMPLETE D THREE DIFFERE NT TIMES. I REPE AT, 3 TIMES! GOT IT? OK GREAT!

You’ll want to fill out the first page now, or right before you begin using the fitness program. Think of it as your ‘before’ photo and information. Be true and honest to yourself, remember, you’re probably the only one who will ever see it! Include as much detail as possible. The best feeling is reflecting on this source and seeing how far you’ve come. THE SECOND PR INT OUT WILL BE FI LLED OUT FOUR WEEKS INTO THE PR OGRAM.

Think of this as your half-way point. Again, be as detailed as possible and store it away with your first print out. This is a great time to reflect and compare results between your two body updates. This will give you an opportunity to make adjustments to your routine, mindset or focus. THE LAST P RINT OUT W ILL THEN BE COMPLETED A T THE END OF THE PROGR AM, T R A T S E W E R O F E B

IN EIGHT WEEKS!

This will allow you to compare all three body updates, reflecting on the changes that both your mind and body have endured. Be proud of what you have achieved and think

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of these body updates in a positive way. They have been integrated into my program to increase motivation, accountability and tracking results in an easy way.

b e l i e v e i n oy u sr e l f

t i d e r h s o t t i t a e w s # t a e w s y z z e s # d a u q s y z z e s #

s s e r g o r p y m

PHOTO FRONT

PHOTO BACK

PHOTO SIDE

PHOTO YOUR POSE

#instabootypop

How do I feel about my current fitness level?

How do I feel about my body?

What are my fitness/body goals for the next 4 weeks?

What do I love about my body?

S S E R G O R P Y M

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A R E Y O U R E A D Y F O R T H E B E S T P A R T O F THIS ENTIRE PROGRAM...

& e l b i x e l f s ' i t or y o u! f n e t w r t i If you follow my YouTube channel, you’ll know I’m all about listening to your body and being true to yourself. This is why I have incorporated a variety of activities and training styles into my program. I personally S K R O W T I W O H

mix up my workouts every single week, depending on the weather, how I feel, my schedule and my mood. Let’s be honest, you can only go to the gym so many times before you start resenting it and

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dreading that time of the day. My goal is to avoid those feeling or any negative emotions you have towards exercise.

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THROUGHOUT THE NEXT 8 WEEKS YOU WILL BE PUSHING Y OUR BODY AND MIND TH ROUGH A V A R I E T Y O F S W E A T Y W O R K O U T S T O B U R N FAT AND INCREASE CARD IOVASCUL AR ENDURAN CE. HERE’S HOW WE ARE GOING T O DO THIS…

The eight week program involves three different training styles or ‘activities’:

1. SWEATY S HRED DER SS 2. TONING POWER TP 3. ACTIVITY A 4. CHALLENGE C

Each day requires you to complete one of the S K R O W T I

specified training styles or enjoy a well-deserved

W O H

target differentiated muscle groups and keep your

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rest day. As you progress through the eight week program the workouts will become more intense,

body guessing to avoid plateauing. Each workout has been designed to challenge the body and sculpt your muscles in an extremely detailed and functional way.

Weeks 1-3 1 X SWEATY SHREDDER

1 X TONING POWER

1 X CHAL LEN GE

1 X ACT IVI TY

t i m e g e t s w e a ot t ! y


1 X TONING POWER

1 X CHAL LEN GE

n a l p e h t N O I T C U D O R T N I

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1 X ACTI VIT Y


2 X TONING POWER

1 X CHAL LEN GE

1 X ACTI VIT Y

e n i l e m i t h e t MON

E N I L E M I T E H T

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TUE

WED

THU

FRI

S AT

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

WEEK 7

SS

C

TP

SS

TP

A

WEEK 8

SS

C

TP

SS

TP

A

SS = SWEATY SHREDDER A = A C T I V I T Y

TP = TONING POWER C = CHALLENGE

SUN

d a o l n w D o ! e n o & D BECAUSE THERE'S NOTHING W ORSE THAN M UCKING A R O U N D W I T H Y O U R P H O N E , T R Y I N G T O S E T Y O U R TIMER BEFORE A WORKOUT...

I absolutely LOVE workouts based around time, but if I’m honest… I HATE setting up my timer. It’s always the moments when I’m super motivated and pumped up, ready for my workout that my timer decides to reset, glitch or... I simply do not have the brain power to calculate reps, sets, rounds and rest periods #cbb. Can’t a girl just be told what to do and when!? Well my friends… yes, yes you can! I’ve created this super simple timer app that has been designed specifically for the Sweat it to Shred it workouts. All you have to do is download the app, select the workout you’re about to smash out and click start! The timer app provides you with both visual and P P A E H T

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auditory cues to help guide you along your workouts. Listen out as I notify you of what exercise you’re up to, how many seconds until your next rest and what circuit you’re completing! 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!

p p a e h t

k c i l c o s l a ! d a n o a l y ou c t o d o w n m e

r e m i T y a D s ' h a r a S DOWNLOAD M Y TIMER TO GET ST ARTED:

EITHER SEA RCH 'SEZZY' I N THE APP STORE OR

C L I C K H E R E T O

DOWNLOAD NOW!

I don't know about you guys, but I consider myself to be a rather impatient individual, especially when it comes to technology. That's why it was so important for me to create an app that is simple, fast and effective! The app contains four different timers... - SWEATY SHREDDER

- TONING POWER

- 10 MIN BLASTER

- 15 MIN FAT BURNER

The app also gives you the option to pause, mute or reset your workout! I love to sync my wireless earphones with my phone, start the timer and let the auditory cues P P A E H T

guide my workout. This is going to allow you to completely engage in the workout. Don't you worry, I'm with you every step of the way... literally, you hear my voice every 30 seconds!

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I DIDN'T WAN T YOU STRES SING OUT OR BREAKING A S WEAT TRYIN G TO FIGURE OUT Y O U R T I M E R . B E L I E V E M E . . . Y O U ' L L A L R E A D Y BE SWEATING ENOUGH IN YOUR WORKOUTS!

k c e h e h t t a h W a l of t h e se a re o u st S e z ? w o rk 2 2 E G A P

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WORKOUT 1

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THE SWEATY SHRE DDERS ARE MY FAV OURITE FOR THOSE DA YS WHERE YOU’R E READY TO A B S O L U T E L Y S W E A T Y O U R F A C E O F F , B U R N FAT AND PUS H YOUR BODY TO I TS LIMIT. I’M WARNI NG YOU N OW… Y O U ’ R E G O I N G T O S W E A T … A L O T .

S T U O K R O W E H T

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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! EACH SWEATY SHR EDDER WORKOUT IS M ADE U P O F 7 E X E R C I S E S . You

will perform the specific

exercise for 30 seconds, pushing your body as hard as you possible can and then rest for 10 seconds. You repeat this process 6 times so that you have completed the exercise for 6 rounds of 30 seconds with a 10 second break in-between each set. Because I’m so nice, I have then rewarded you with a 30 second rest period before you move on to the next exercise, where you will complete the same process. You will repeat this process for all 7 exercises included in the workout. Remember – you must complete 6 rounds of 30 second activity for each exercise before you move onto the next. That’s right, once you have completed 6 rounds of 30 S T U O K R O W E H T

seconds, with 10 seconds rest in between each set, you move on, never having to return to that exercise. That’s why it’s important to give it all you’ve got! Download my timer app and select the Sweaty

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Shredder tab to guide your workout.

r 1. Jump Squats e d d e 2. Side to Side Toe Taps r h s y t 3. Beginner Burpees a e w 4. Walking Lunges s 6 X 30 SECONDS

30 SECOND BREAK

6 X 30 SECONDS

30 SECOND BREAK

6 X 30 SECONDS

30 SECOND BREAK

6 X 30 SECONDS

30 SECOND BREAK

5. Reverse Lunge Kicks 6 X 30 SECONDS S T U O K R O W E H T

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30 SECOND BREAK

6. Narrow Squats 6 X 30 SECONDS

30 SECOND BREAK

7. Mountain Climbers 6 X 30 SECONDS

WORKOUT 2

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TONING POWER W ORKOUTS ARE A LL ABOUT SCULPTI NG THE BODY AND DEVELOPI NG THAT LEAN AND TONE D PHYSIQU E. EACH WORKOUT TARGETS A DIFF ERENT MUSCLE GRO UP, INTEGRATI NG POWERFUL AND FUNCTIO NAL MOVEMENTS T O HELP BUILD MU SCLE WHILE BURNING FA T. THESE WORKOUTS A RE ALL A B O U T S H R E D D I N G T H O S E A B S , B U I L D I N G THAT BOOTY AND L EANING OUT THE AR MS A N D L E G S . G E T R E A D Y T O B U R N !


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HERE’S HOW IT WORKS…

For this workout use my timer app and select the Toning Power tab to guide your workout. Each workout begins with one explosive, power exercise that is designed to start burning that focus muscle group. The idea is to not stop and keep moving until the one minute timer for each exercise is up! Each power exercise is then followed up by a fat burning, heart rate spiking exercise. These exercises have been integrated methodically into the routine to ensure you’re not only sculpting the desired muscle group, but promoting fat loss and working up a sweat at the same time. Without resting, you will complete the second exercise for one whole minute. Once you have completed this superset (two exercises one after the other) you can then enjoy a 45 second break. You will repeat this process S T U O K R O W E H T

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four times so that you’ve completed 4 sets of the superset combo. Once you’ve completed the four sets, you are rewarded with a well deserved 1-2 minute rest (depending on how you’re feeling). I know I’m so nice right!? You will repeat this same concept for the following two superset combos so that you’ve completed 4 rounds of each superset.

r Superset A e w o p g n i n o t

Superset B

Superset C

Hip Thrusts

Froggy Squats

Dive Bombers

1 MINUTE

1 MINUTE

1 MINUTE

Walking Lunges 1 MINUTE

K A E R B E T U N I M 2 1

Narrow Squats 1 MINUTE


Commandos 1 MINUTE


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REST 45 SECONDS

REST 45 SECONDS

REST 45 SECONDS

R E P E AT X 4

RE PE AT X 4

R E P E AT X 4

WORKOUT 3

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HERE IS WHER E MY PROGRAM F OCUSES ON Y O U A N D W H A T Y O U L O V E ! I W A N T Y O U T O ENJOY BEIN G ACTIVE, LOOK FOR WARD TO Y O U R W O R K O U T S A N D B E A B L E T O M A I N T A I N THIS NEW FIT LIFES TYLE YOU’RE ADOPT ING. A C T I V I T Y D A Y S H A V E B E E N C A R E F U L L Y INTEGRATE D INTO THE PROGR AM TO GIVE Y O U T H E O P P O R T U N I T Y T O T R Y O U T N E W A C T I V I T I E S , G E T O U T D O O R S , E N J O Y B E I N G PHYSICA L AND UTILISE ANY SPECIFI C SKILLS OR HOBBIES YOU MAY H AVE.

HERE’S HOW IT WORKS…

I’ve included a variety of activity examples and suggestions including swimming, beach workouts, running and stretching. Feel free to utilise and complete any of these activities OR choose your own! Use these days as an opportunity to dabble with new experiences and try out those sports you’ve always wanted to. Activity days are just as much integrated for your mental health as they are for your physical fitness. Some days you might go for a walk around the neighbourhood with a friend, other days you might try a new yoga class or go for a swim. Do what makes your soul and body happy!


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DON’T FORGET

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A Q U A L I T Y W A R M U P I S N ’ T J U S T E S S E N T I A L FOR INJUR Y PREVENTI ON, I FEEL AS THOU GH I HAVE TO W ARM UP AN D GET MY BL OOD PUMPING OTHER WISE I SERIO USLY CAN’T GET MOTIVATED . IT’S NOT UNTIL I’VE B ROKEN A MINI SWEA T THAT I’M READY T O RIP IN AND SMASH OUT A S ERIOUS WOR KOUT!

Your warm up can really be anything you want, the most important thing is that your heart rate begins to increase, your upper lip starts to get a little sweaty and your body is feeling warm and ready to move. Each workout requires you to complete a quick 5 minute warm up before you begin. If you’re completing this program at a gym, feel free to jump on the bike or cross trainer for 5 minutes. If you’re at home, try this simple warm up routine…

20 X STAR JUMPS

10 X SQUATS REPE AT 2-3 TIMES

20 X HIGH KNEES

(until your body feels warm and ready to work)


10 X L UNGE S

20 X BUTT KICKS

5 X PUSH-UPS

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o t s g n i h t 10 r e m e m be r 1. 2.

D O N ’ T C O M P A R E Y O U R S E L F T O A N Y O N E . This

is Y O U R journey. Become the best version of Y O U R S E L F .

IT’S OK TO FEE L UNMOTIVATED AND RESENTFUL.

It happens to the best of us,

some days you won’t feel like training or being active. Do your best and remember that feeling of accomplishment and pride right after your workout.

3. 4.

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.

EAT TO FUEL YOUR WORKOUTS.

Don’t deprive

R E B M E M E R

yourself but at the same time don’t fill your body with junk. Reward your insides with whole foods – this will do wonders for your workouts and physique!

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5.

Y O U R M I N D I S Y O U R M O S T P O W E R F U L

6.

D O N ’ T C O M P R O M I S E O N Y O U R F O R M ! The

7.

WEAPON.

Don’t underestimate the power of

mental pep talks and motivational thoughts.

last

thing you want is an injury, so make sure to train safely!

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 B A L A N C E D P R E - W O R K O U T M E A L I S Y O U R BEST FRIEND…

well to be honest a long black

with a dash of almond milk #LBwithaDofAM is my personal pre-workout bestie. Try to consume something easily digestible like a banana at least half an hour before you plan to sweat it out!

9.

GET YOUR FRI ENDS AMO NGST THE ACTION!

Training and having a laugh with your friends not only increases your motivation but it keeps you accountable.

10.

TRY NOT TO SEE THIS PROGR AM LIKE A CHORE.

Have fun, keep it flexible, be kind to

yourself and enjoy the process!

R E B M E M E R

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! s e s u c x e e r o m N o

t o g u o Y si g ri l! t h

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k e e w N O I T C U D O R T N I

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e n o

R E M E M B E R to take a 10 second rest between each set of 30 seconds

y 1. Jump Squats a d n o 2. Side to Side Toe Taps m 6 X 30 SECONDS

30 SECOND BREAK

6 X 30 SECONDS

30 SECOND BREAK

3. Beginner Burpees 6 X 30 SECONDS

30 SECOND BREAK

4. Walking Lunges 6 X 30 SECONDS R E D D E R H S Y T A E W S

30 SECOND BREAK

5. Reverse Lunge Kicks 6 X 30 SECONDS (3 Rounds Right Leg, 3 Rounds Left Leg)

30 SECOND BREAK E N O K E E W

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6. Narrow Stance Squats 6 X 30 SECONDS

30 SECOND BREAK


y Superset A a d s e n d e w

Superset B

Superset C

Hip Thrusts

Right Leg Glute Kickbacks

Narrow Squat

1 MINUTE

1 MINUTE

1 MINUTE

Plank In & Outs 1 MINUTE R E W O P G N I N O T


Left Leg Glute Kickbacks 1 MINUTE


Sumo Squat 1 MINUTE

E N O K E E W

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REST 45 SECONDS

REST 45 SECONDS

REST 45 SECONDS

R E P E AT X 4

RE PE AT X 4

R E P E AT X 4

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) L A N O I T P O ( E G N E L L A H C

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e t u n i m 1 0 b- bla s et r! a

SAR AH' S DAY TIMER APP: 10 MIN BLASTER

1 MINUTE

CRUNCHES

1 MINUTE

LEG RAISES (Click here to see on page 59)

1 MINUTE

PLANK

1 MINUTE

SIDE TO SIDE TOE TAPS

1 MINUTE

1 MINUTE

(Click here to see on page 36)

STAR CRUNCHES (Click here to see on page 42)

DISH & TUCK (Click here to see on page 55)

1 MINUTE

PLANK

1 MINUTE

CROSS BODY TOE TAPS (Click here to see on page 42)

1 MINUTE

MOUNTAIN CLIMBERS

I MINUTE

PLANK + SIDE TO SIDE ROCK (Click here to see on page 62)

y a d r u t a s

t u o k r o w h c a B e MEASURE O UT A BEACH SPRI NTING PATH

A R O U N D 2 0 - 3 0 M E T R E S L O N G A N D S M A S H OUT THIS CIRCUIT…

50 X MOUNTAIN CLIMBERS SPRINT (WALK BACK)

20 X PU SH U PS SPRINT (WALK BACK)

10 X BUR PEE S SPRINT (WALK BACK)

20 X HIGH KNEES Y T I V I T C A

20 X JUMP SQUATS 20 X HIGH PLANK FROGGY JUMPS 20 X JUMP LUNGES

E N O K E E W

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y 1. Traveling Jump Squats a d n o 2. Vertical Toe Taps m 6 X 30 SECONDS

(Jumping forward the whole time)

30 SECOND BREAK

6 X 30 SECONDS

30 SECOND BREAK

3. Jump Lunges 6 X 30 SECONDS

30 SECOND BREAK

4. Tap Push-Ups 6 X 30 SECONDS R E D D E R H S Y T A E W S

30 SECOND BREAK

5. Skaters 6 X 30 SECONDS

30 SECOND BREAK O W T K E E W

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6. Squat + Knee to Elbow 6 X 30 SECONDS

30 SECOND BREAK

7. Plank Shoulder Taps 6 X 30 SECONDS


Superset B

Superset C

Plank Shoulder Taps

Tap Push-Ups

Mountain Climbers

1 MINUTE

1 MINUTE

1 MINUTE

Side to Side Toe Taps 1 MINUTE R E W O P G N I N O T


Star Crunches 1 MINUTE


Cross Body Toe Taps 1 MINUTE

O W T K E E W

2 4 E G A P

REST 45 SECONDS

REST 45 SECONDS

REST 45 SECONDS

R E P E AT X 4

RE PE AT X 4

R E P E AT X 4

y a d i r f 20 REPS


3 4 E G A P

JUMP SQUATS

20 REPS

TUCK JUMPS

20 REPS

DISH & TUCK

20 REPS

WALKING LUNGES

1.5KM

10 REPS

O W T K E E W

t e e r t S s y lt e !

10 REPS

10 REPS

1.5KM

NEIGHBOURHOOD BLOCK RUN

TAP PUSH-UP S

IN & OUT SQUAT PULSES (3 narrow squat pulses then 3 sumo squat pulses = 1 rep)

BICYCLES

NEIGHBOURHOOD BLOCK RUN

y a d r u t a s

. . k l a T n k l W a

GET CHATTY WITH THE GIRLS #WALKANDTALK

TAKE SOME TIM E OFF TO DESTRE SS YOUR BODY, CONNECT WI TH YOUR FRIE NDS, GET OUTDOORS AND ENJOY THE SUNSHINE!

Try and walk for at least 30 mins and if you can convince your friend to make it a brisk power walk, even better!

HIT TIN G UP Y O U R L O C A L COF FEE S HOP FOR A LB WIT H A D O F A M I S Y T I V I T C A

O W T K E E W

4 4 E G A P

OPTIONAL...


5 4 E G A P

e e r h t


y 1. Cross Tap Jump Squats a d n o 2. Bicycles m 6 X 30 SECONDS

30 SECOND BREAK

6 X 30 SECONDS

30 SECOND BREAK


30 SECOND BREAK

4. Squat Hold + Toe Taps 6 X 30 SECONDS R E D D E R H S Y T A E W S

E E R H T K E E W

6 4 E G A P

(Stay low, tap left then right foot, repeat)

30 SECOND BREAK


30 SECOND BREAK

6. Reverse Lunge + Knee 6 X 30 SECONDS

30 SECOND BREAK

7. Plank In & Outs 6 X 30 SECONDS


Superset B

Superset C

In & Out Squat Pulses

Right Leg Reverse Reverse Lunge

Bicycles

1 MINUTE

1 MINUTE

1 MINUTE

3 x e s l u p

p m u j

3 x e s l u p

Wall Squat Hold 1 MINUTE R E W O P G N I N O T


Left Leg Reverse Reverse Lunge 1 MINUTE

Bear Crawls 1 MINUTE

d r a w r o f g n i l

E E R H T K E E W

7 4 E G A P


w a r c , w o l y a t s

REST 45 SECONDS

REST 45 SECONDS

REST 45 SECONDS

R E P E AT X 4

RE PE AT X 4

R E P E AT X 4

o o w T T y t F i t i c k k-U p ! ! P

y a d i r f

GRAB A DECK OF C ARDS AND START PRACTISING YOUR SHUFFLI NG SKILLS... Each suit represents an exercise. The number on the card represents the number of reps (Ace = 12, Faces = 10). Pick up cards one by one, performing the ) L A N O I T P O ( E G N E L L A H C

E E R H T K E E W

8 4 E G A P

specified exercise until you have gone through the entire deck!

CLUBS HEARTS DIAMONDS S PA D E S

- BURPEES - PUSH-UPS - S Q U AT J U M P S - CRUNCHES

y a d r u t a s

. p i D a r o f m e i T POOL - OCEAN - L AKE... PUDDLE?

I LIKE TO SWIM FOR AROUND 30 MINUTES.

During this time, listen to your body and do what feels right! I like to smash out some laps in freestyle stroke until I’m reasonably puffed. Then I finish up with a few breaststroke laps. Feel free to just float around, enjoying the calmness of the water around you!

Y T I V I T C A

E E R H T K E E W

9 4 E G A P

t i e k M a e l y t s a l f i e f ad! n ot a N O I T C U D O R T N I

0 5 E G A P

week four N O I T C U D O R T N I

1 5 E G A P


y 1. High Knees a d n o 2. Ab Kicks m 6 X 30 SECONDS

30 SECOND BREAK

6 X 30 SECONDS

30 SECOND BREAK

3. In & Out Squat Pulses

t ' n o d o uc h, e m e ! h t a

6 X 30 SECONDS

30 SECOND BREAK

4. Star Crunches 6 X 30 SECONDS

R E D D E R H S Y T A E W S

R U O F K E E W

2 5 E G A P

30 SECOND BREAK

5. Froggy Squat Pulses 6 X 30 SECONDS

30 SECOND BREAK

6. Plank Shoulder Taps 6 X 30 SECONDS

30 SECOND BREAK

7. Push-Up Burpees 6 X 30 SECONDS

k a e r B A d da l an c e r. . B

y a d s e u t

Y O U ’ V E B E E N W O R K I N G P R E T T Y H A R D U P UNTIL NOW, SO I T’S TIME TO TREAT Y OURSELF WITH YOUR FAVOU RITE TV SERIES . IF THIS TURNS INTO HO URS OF BINGE WA TCHING RE-RUNS OF FR IENDS, GOS SIP GIRL O R 13 REASONS WHY… I’M NOT TO BLAME!

In each ad break you are going to hold one of ) L A N O I T P O ( E G N E L L A H C

R U O F K E E W

3 5 E G A P

these balances:

1

PLANK

2

NARROW SQUAT HO LD

3

SUMO SQUAT HOLD

4

DISH HOLD

Feel free to mix it up and select a different balance for each ad break! pssst - remember, if this turns into a series binge watching session...prepare your muscles!


Superset B

Superset C

Hip Thrusts


Narrow Squat

1 MINUTE

1 MINUTE

1 MINUTE

Plank In & Outs 1 MINUTE R E W O P G N I N O T




Sumo Squat 1 MINUTE

R U O F K E E W

4 5 E G A P

REST 45 SECONDS

REST 45 SECONDS

REST 45 SECONDS

R E P E AT X 4

RE PE AT X 4

R E P E AT X 4


y a d i r f

1. 10x Mountain Climbers + Push-Up 6 X 30 SECONDS

30 SECOND BREAK

2. Dish & Tuck 6 X 30 SECONDS

30 SECOND BREAK


30 SECOND BREAK

4. Commandos 6 X 30 SECONDS R E D D E R H S Y T A E W S

R U O F K E E W

5 5 E G A P

30 SECOND BREAK

5. Beginner Burpees 6 X 30 SECONDS

30 SECOND BREAK

6. Wall Squat 6 X 30 SECONDS (Hold and don't move!)

30 SECOND BREAK

7. Plank In & Outs 6 X 30 SECONDS

y a d r u t a s

& r e v o c R e R e c on n e c t IT' S TIME FOR SOME WELL-DESERVED R & R...

THIS IS MY F AVOURIT E TIME OF THE WEEK! TAKING TIME TO S TRETCH, RECOVE R AND REST YOUR MUS CLES IS SO IMPOR TANT BOTH FOR THE BODY AND MIND.

Take 20 – 45 mins to enjoy some deep stretches or foam rolling exercises to get your circulation flowing and muscles relaxing! I love to play some chill tunes, light my scented candles and make a conscious effort to truly experience that mind - body connection. Y T I V I T C A

Inhale deeply and hold each stretch for 5 breaths. As you exhale, slightly deepen the stretch to get the full benefit of this session.

R U O F K E E W

6 5 E G A P


s s e r g o r p y m

PHOTO FRONT

PHOTO BACK

PHOTO SIDE

PHOTO YOUR POSE

#instabootypop





S S E R G O R P Y M

7 5 E G A P


8 5 E G A P

e v fi


y 1. Skaters a d n o 2. Tap Push-Ups m 6 X 30 SECONDS

30 SECOND BREAK

6 X 30 SECONDS

30 SECOND BREAK

3. In & Out Squat Pulses 6 X 30 SECONDS

30 SECOND BREAK

4. Leg Raises 6 X 30 SECONDS R E D D E R H S Y T A E W S

30 SECOND BREAK

5. Squat + Jump Lunges 6 X 30 SECONDS

30 SECOND BREAK E V I F K E E W

9 5 E G A P

6. Bear Crawls 6 X 30 SECONDS

30 SECOND BREAK

7. Bicycles 6 X 30 SECONDS

y a d s e u t


E V I F K E E W

0 6 E G A P

e u n i m 1 0 b- b la s et r! a

SAR AH' S DAY TIMER APP: 10 MIN BLASTER

1 MINUTE

CRUNCHES

1 MINUTE

LEG RAISES

1 MINUTE

PLANK

1 MINUTE


1 MINUTE

STAR CRUNCHES

1 MINUTE

DISH & TUCK

1 MINUTE

PLANK

1 MINUTE

CROSS BODY TOE TAPS

1 MINUTE

MOUNTAIN CLIMBERS

I MINUTE

PLANK SIDE TO SIDE ROCK


Superset B

Superset C

Plank In & Outs

Walking Lunges

Dish & Tuck

1 MINUTE

1 MINUTE

1 MINUTE

Vertical Toe Taps 1 MINUTE R E W O P G N I N O T


Jump Squats 1 MINUTE


In & Out Squat Pulses 1 MINUTE

E V I F K E E W

1 6 E G A P

REST 45 SECONDS

REST 45 SECONDS

REST 45 SECONDS

R E P E AT X 4

RE PE AT X 4

R E P E AT X 4


y a d i r f

1. Push-Up Shoulder Taps 6 X 30 SECONDS

30 SECOND BREAK

2. Reverse Lunge Kicks 6 X 30 SECONDS

30 SECOND BREAK


30 SECOND BREAK

4. Ab Kicks 6 X 30 SECONDS R E D D E R H S Y T A E W S

30 SECOND BREAK

5. Traveling Jump Squats 6 X 30 SECONDS

30 SECOND BREAK E V I F K E E W

2 6 E G A P

6. Plank + Side to Side Rock 6 X 30 SECONDS 30 SECOND BREAK


y a d r u t a s

t u o k r o w h c a B e MEASURE O UT A BEACH SPRI NTING PATH

A R O U N D 2 0 - 3 0 M E T R E S L O N G A N D S M A S H OUT THIS CIRCUIT…

50 X MOUNTAIN CLIMBERS SPRINT (WALK BACK)

20 X PU SH U PS SPRINT (WALK BACK)

10 X BUR PEE S SPRINT (WALK BACK)

20 X HIGH KNEES Y T I V I T C A

20 X JUMP SQUATS 20 X HIGH PLANK FROGGY JUMPS 20 X JUMP LUNGES

E V I F K E E W

3 6 E G A P

! f l e s r u o y r o f t D o i o f w h at d u o r Be p u v' e a c h ei v e d y o f ar... s o N O I T C U D O R T N I

4 6 E G A P


5 6 E G A P

week six


y 1. Push-Up Burpees a d n o 2. Dish & Tuck m 6 X 30 SECONDS

30 SECOND BREAK

6 X 30 SECONDS

30 SECOND BREAK


30 SECOND BREAK

4. Push-Up Shoulder Taps 6 X 30 SECONDS R E D D E R H S Y T A E W S

30 SECOND BREAK


30 SECOND BREAK X I S K E E W

6 6 E G A P

6. Cross Body Toe Taps 6 X 30 SECONDS

30 SECOND BREAK


! r e t t i H d i n n u 1- H

y a d s e u t

100

HIGH KNEES

90

STAR JUMPS

80

CRUNCHES

70

SUMO SQUATS

60

HIP THRUSTS

50

PLANK IN & OUTS

40

FROGGY SQUATS

THIS IS AN AWESOM E WORKOUT TO SMASH OUT WHEN YOU NEED TO BURN S OME SERI OUS FAT FAST! PERFO RM EACH EXERCI SE A N D S P E C I F I E D R E P S O N E A F T E R THE OTHER WI THOUT STOP PING.

Feel free to time yourself and note ) L A N O I T P O ( E G N E L L A H C

down your results. Whenever you feel like smashing out a 1-hunnid hitter, refer back to your previous time and try to beat it! Yeah... I'm making you do 70 sumo squats and 40 froggy squats. Don't hate me!

X I S K E E W

7 6 E G A P

30

JUMP LU NGES

20

BURPEES

10

PUSH UPS


Superset B

Superset C

Dive Bombers

Tap Push-Ups

Mountain Climbers

1 MINUTE

1 MINUTE

1 MINUTE






X I S K E E W

8 6 E G A P

REST 45 SECONDS

REST 45 SECONDS

REST 45 SECONDS

R E P E AT X 4

RE PE AT X 4

R E P E AT X 4


y a d s r u h t


30 SECOND BREAK

2. Commandos 6 X 30 SECONDS

30 SECOND BREAK


30 SECOND BREAK

4. Leg + Hip Raise 6 X 30 SECONDS R E D D E R H S Y T A E W S

30 SECOND BREAK


30 SECOND BREAK X I S K E E W

9 6 E G A P

6. Jump Squats 6 X 30 SECONDS

30 SECOND BREAK

7. Bicycles 6 X 30 SECONDS

y a d i r f

Superset A

Superset B

Superset C

Hip Thrusts


Froggy Squat Pulses

1 MINUTE

1 MINUTE

1 MINUTE

Walking Lunges 1 MINUTE R E W O P G N I N O T




Sumo Squats 1 MINUTE

X I S K E E W

0 7 E G A P

REST 45 SECONDS

REST 45 SECONDS

REST 45 SECONDS

R E P E AT X 4

RE PE AT X 4

R E P E AT X 4

y a d r u t a s

! ! s t t n i i r r p S r i i a S t FIND A DECEN T SET OF STAIR S AROUND Y O U R L O C A L A R E A ( R O U G H L Y 5 0 – 1 0 0 STAIRS) AND S MASH OUT SOME STAI R SPRINTS . DEPENDING ON TH E LENGTH OF THIS STAI RWAY TO HEAVEN W ILL DETERMIN E HOW MANY SETS Y OU CAN SMASH OU T. I TRY TO D O 10 ROUNDS OF STAIR SP RINTS AND T HEN JOG BACK TO MY HOUSE (2KM)! TH IS ROUGHL Y WORKS OUT TO BE A HALF AN HOUR WORKOUT!

Y T I V I T C A

X I S K E E W

1 7 E G A P


2 7 E G A P

n e v e s


y 1. High Knees a d n o 2. Plank In & Outs m 6 X 30 SECONDS

30 SECOND BREAK

6 X 30 SECONDS

30 SECOND BREAK

3. Reverse Lunge + Knee 6 X 30 SECONDS

30 SECOND BREAK

4. Push-Up Shoulder Taps 6 X 30 SECONDS R E D D E R H S Y T A E W S

N E V E S K E E W

3 7 E G A P

30 SECOND BREAK

5. Traveling raveling Jump Squats 6 X 30 SECONDS

30 SECOND BREAK

6. 10 x Mountain Climbers + Push-Up 6 X 30 SECONDS 30 SECOND BREAK


. . u o y o d u Y o Y o ur c h o ci e !

y a d s e u t

IS THERE AN ACTIVI TY OR SPORT YOU’VE ALW AYS WANTED TO TRY !? WELL TODAY'S THE D AY TO FINALLY GET THE COURAGE AND MAKE THE TIME TO DO IT!

Mix it up, keep it fun and do it FTM (for the memories). Having some creative block right now? Feel free to ) L A N O I T P O ( E G N E L L A H C

N E V E S K E E W

4 7 E G A P

repeat one of your fave workouts or challenges that you’ve already completed in this guide!


Superset B

Superset C

Plank + Side to Side Rock

Dive Bombers

Push-Ups

1 MINUTE

1 MINUTE

1 MINUTE

Leg Raises 1 MINUTE R E W O P G N I N O T


Dish & Tuck 1 MINUTE



N E V E S K E E W

5 7 E G A P

REST 45 SECONDS

REST 45 SECONDS

REST 45 SECONDS

R E P E AT X 4

RE PE AT X 4

R E P E AT X 4


y a d s r u h t

1. Ab Kicks 6 X 30 SECONDS

30 SECOND BREAK


30 SECOND BREAK


30 SECOND BREAK

4. Plank Hold 6 X 30 SECONDS R E D D E R H S Y T A E W S

N E V E S K E E W

6 7 E G A P

30 SECOND BREAK

5. Push-Up Burpees 6 X 30 SECONDS

30 SECOND BREAK

6. Side to Side Toe Taps 6 X 30 SECONDS

30 SECOND BREAK

7. In & Out Squat Pulses 6 X 30 SECONDS

y a d i r f

Superset A

Superset B

Superset C

Skaters

Right Leg Reverse Lunge

Bicycles

1 MINUTE

1 MINUTE

1 MINUTE

Wall Squat Hold 1 MINUTE R E W O P G N I N O T


Left Leg Reverse Lunge 1 MINUTE


Bear Crawls 1 MINUTE

N E V E S K E E W

7 7 E G A P

REST 45 SECONDS

REST 45 SECONDS

REST 45 SECONDS

R E P E AT X 4

RE PE AT X 4

R E P E AT X 4

y a d r u t a s

y n n oN s k nii g a l l ow e d . d pi p LISTEN TO YOUR BODY... Feeling pumped up and ready to burn those muscles!? Complete 100m of Freestyle stroke as fast as you can! Rest for 30 seconds and then repeat. Try and do this 5 times! Finish up with some laps of your choice… or don’t and just frolic around channeling your inner mermaid. Your choice.

Y T I V I T C A

N E V E S K E E W

8 7 E G A P


9 7 E G A P

t h g i e


Push-Up, Tuck Jump y 1.Burpees a d n o 2. Dish Hold + Scissors m e 6 X 30 SECONDS

30 SECOND BREAK

6 X 30 SECONDS

r ' u o y w o e s n c au # n ni ja a

30 SECOND BREAK


30 SECOND BREAK

4. Plank + Side to Side Rock R E D D E R H S Y T A E W S

T H G I E K E E W

0 8 E G A P

6 X 30 SECONDS

30 SECOND BREAK


30 SECOND BREAK

6. Tap Push-Ups 6 X 30 SECONDS

30 SECOND BREAK


y a d s e u t

TIMER APP: 10 MIN BLASTER

1 MINUTE

HIGH KNEES

1 MINUTE

PUSH-UPS

1 MINUTE

1 MINUTE ) L A N O I T P O ( E G N E L L A H C

T H G I E K E E W

1 8 E G A P

e t u n i m 10 o ot C am p! B

SAR AH' S DAY

1 MINUTE

JUMP SQUAT S


JUMP LU NGES

1 MINUTE

DISH & TUCK

1 MINUTE

BEAR CRAWLS

1 MINUTE

DIVE BOMBERS

1 MINUTE

MOUNTAIN CLIMBERS

I MINUTE

WALL SQUAT HO LD

s a d r a h s a o G u c an & y o t t ! p o s ' d on


Superset B

Superset C

Dive Bombers

Tap Push-Ups

Mountain Climbers

1 MINUTE

1 MINUTE

1 MINUTE






T H G I E K E E W

2 8 E G A P

REST 45 SECONDS

REST 45 SECONDS

REST 45 SECONDS

R E P E AT X 4

RE PE AT X 4

R E P E AT X 4


y a d s r u h t


30 SECOND BREAK

2. 10 x Mountain Climbers + Push-Up 6 X 30 SECONDS

30 SECOND BREAK

3. Reverse Lunge Kicks 6 X 30 SECONDS

30 SECOND BREAK

4. Dish Hold + Scissors 6 X 30 SECONDS R E D D E R H S Y T A E W S

T H G I E K E E W

3 8 E G A P

30 SECOND BREAK

5. Ab Kicks 6 X 30 SECONDS

30 SECOND BREAK

6. Cross Body Toe Taps 6 X 30 SECONDS

30 SECOND BREAK

7. Jump Squats 6 X 30 SECONDS

y a d i r f

Superset A

Superset B

Superset C

Hip Thrusts


Froggy Squat Pulses

1 MINUTE

1 MINUTE

1 MINUTE

Squat Hold Toe Taps 1 MINUTE R E W O P G N I N O T




Walking Lunges 1 MINUTE

T H G I E K E E W

4 8 E G A P

REST 45 SECONDS

REST 45 SECONDS

REST 45 SECONDS

R E P E AT X 4

RE PE AT X 4

R E P E AT X 4

y a d r u t a s

f l e s o y t a e r T # IT'S TIME TO CEL EBRATE YOUR FINAL A C T I V I T Y D A Y O F T H I S E I G H T W E E K A C T I V E LIFESTYLE CHALLENGE!

Y E P - T H A T M E A N S # T R E A T Y O S E L F . . .

Today is the day I give you permission to splurge! Now by splurge I don't mean treat yourself to an epic shopping spree and eat donuts for lunch. I'm talking saunas, meditation, boxing, group fitness, pilates or a yoga class. Every now and then I give myself permission to truly invest in my health, fitness and overall well-being. This usually means treating myself to a calming Power Vinyasa yoga class, hitting Y T I V I T C A

T H G I E K E E W

up the sauna at my local leisure centre or trying out a new, trending training session at one of the new gyms around my area. Allowing myself to splurge on one class every now and then really helps keep me motivated and passionate about fitness! These classes often shock my body out of

5 8 E G A P

it's normal fitness routine/exercises, re-ignite my love for movement and provide me with amazing new skills and appreciations for physical movement.

u o y e s u a c B e rv e t h s !i d e es


6 8 E G A P

. . n a r o f e i m T M A f o D a h t BL w i


s s e r g o r p y m

PHOTO FRONT

PHOTO BACK

PHOTO SIDE

PHOTO YOUR POSE

#instabootypop





S S E R G O R P Y M

7 8 E G A P

W o oo! ! Y ou d i d t i CONGRATULA TIONS! YOU JUST COMPL ETED THE FIRST EIGHT WEEKS OF THE S WEATY SHRE DDER!

Honestly, you should be really, really proud of yourself for what you have achieved. Think back to the first time you 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! I hope this eight week challenge has ignited a fire within you. A fire of pride, confidence, self-love and positivity. This is only the beginning! And besides, looking back on it... ? W O N T A H W

8 8 E G A P

I think I went a little easy on you this time...

! ! ! n o o s C om ni g

GET READY TO BURN AGAIN!

? w o n t a h w

s Hello Hello t Studio n e m e g Kurt Tilse d e l w o nCotton On k Body c a DESIGN

@HELLOHELLOSTUDIO

HELLOHELLOSTUDIO.COM

PHOTOGRAPHY @KJTILSE

@ADRIFT.I

A D R I F T I M A G E R Y . C O M

A P P A R E L

@COTTONONBODY

A m a ss i v e t h a n k oy u t o.. .

Words cannot express how hard working, dedicated and creative this power duo is!

Thank you so much for the sleepless nights, back and forth emails, midnight texts and passion you have provided for the past few months. Everytime I look at this eBook I get goosebumps and seriously can't believe what we created together. I couldn't have done this without you! You've truly been a blessing to me.

I feel so lucky to have had the experience to work with the most amazingly talented photographer who just happens to be my boyfriend and bestfriend in the world! I have never met someone so supportive, selfless, caring and creative as you. I will remember 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 N O

are showing haha. Thank you for living I and T C

U breathing this with me. You're incredible!

D O R T N I

Thank you to Cotton On Body for supplying all of the beautiful active wear featured 9 in this eBook.

8 E G A P

e t o n e d i s y k a A ns e

SOMETHING YOU SHOULD KNOW...

I DECIDED TO CREAT E THIS EBOOK WITH THE INTENTION TO INS PIRE

A N D M O T I V A T E ! I T R U L Y F E E L M Y G O A L I N L I F E I S T O H E L P O T H E R S A N D B R I N G A L I T T L E M O R E P O S I T I V I T Y T O T H E W O R L D .

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!

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. R E M I A L C S I D

0 9 E G A P

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 eightweek challenge is strongly advised. This program was not created by medical professionals, so 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.

r e m i a l c s i d

! e m d F i n

E M D N I F

1 9 E G A P

Sweat+It+to+Shred+It+-+Sarah's+Day.pdf

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