Total Transformations

www. healthywth na.
co
1 Total transformation
Hi! I’m so excited that you have decided to start your own fitness journey and I
get to share my fitness knowledge and tips with you, yay! After having two kids, I
never would have dreamed of having a six-pack and muscle definition in my entire
body all of it without going to a gym! My own journey started exactly right here, with
this guide. People often ask me, how am I doing it? What’s my secret? How do I get a
strong core, reduce fat in certain areas, and achieve muscle definition? The answer to
these questions is two simple words Training and Nutrition. Hardcore training
provided to you here and discipline with nutrition. My nutritional guide is very self
explanatory, but if you need more help with recipes ideas, my 30 meal plan has
everything laid out for you and all you have to do is to get cooking! Woo hoo! I can’t
emphasize enough how important eating a clean diet will help you reduce your overall
body fat percentage and ultimately reducing the fat that genetically accumulates in
your problem areas such as inner thighs, love handles, back of the arms, etc. you
want to maximize results? Eat clean, train mean…let’s go!!!
In this guide you will do 6 weeks of fat loss workouts and repeat it as needed
until you are done burning fat, then you will move on to do body sculpting and core.
My fat loss guide is an effective fat loss program because you will be alternating
between cardio intervals and weight training. This is the most effective way to lose
that extra fat and look slim, lean, and strong! Your heart rate will be going up and
down as opposed to doing cardio steadily for an hour. My routines will maximize fat
burning guaranteeing results.
Once you are done with that, my body sculpting and core guides will get you
muscle definition and that amazing bikini body you always wanted, yay! Are you ready
to turn “your inner beast mode” on? Wait! First, let’s talk nutrition!!!
If you do my guide, but you don’t follow my nutritional guide, you are definitely
not going to see many results. You see, training without eating properly means you are
sculpting your muscles underneath all that fat that you are not getting rid of. Imagine
a beautiful painting that is being painted inside a tent and no one can see it, the
tent is the fat and the painting is your muscles. No matter how good of a painter
you are (how hard you train) no one will ever see your painting (muscles) if you don’t
get rid of that tent (fat). You need to get rid of the fat in order to see the muscles!
Nutrition is a key element in reducing your body fat percentage, so please make sure
you pay close attention and follow both the workout guide as well as the nutrition
guide. I wish I could be with you 24/7 but ultimately this one is on you! You got this!!!
If you need further help with nutrition please look into purchasing my 30 day meal
plan which has everything laid out for you and all you have to do is follow it.
Try to shop in the outter isles of the market, not the inner isles where
everything is packaged and processed!!!
Grocery List:
1. ALL fruits and vegetable (limit fruits at night) “must-haves” in my fridge:

a. Green Veggies: Spinach, arugula, romain lettuce, broccoli,
asparagus, celery, watercress, green pepper, kale.
b. Mushrooms, carrots, red pepper.
c. Fruits: Apples, mandarins, oranges, strawberries, berries,
bananas, pears, watermelon, melons, pears, grapes.
2. Carbs: Brown rice, quinoa, 100% wheat pasta, sweet potatoes, oatmeal, wheat
tortillas, wheat bread, beans. (absolutly no white bread, no white pasta, no
white rice, no potatoes).
3. Proteins: Buy organic when possible. Chicken, lean red meats, eggs, egg
whites, whey protein, seafood, ham, turkey, greek yogurt, cottage cheese,
canned seafood (everything cooked in olive oil, no other oil, no butter).
4. Dairy and dairy substitutes: Lactose free milk, almond milk, cashew milk,
coconut milk (notice no milk with lactose which promotes bloating), greek
yogurt, cottage cheese, other cheeses (very limited amounts, preferibly white
cheeses over yellow ones due to less fat).
5. Helthy fats: Olive oil, avocado, nuts (nuts, a handful is one serving-about 30
nuts).
6. Other foods allowed: Homemade pop corn in olive oil, dark chocolate, 2 coffees
per day, green tea, brown sugar (limited), raisins, balsamic vinegar, rice wine
vinegar, apple cider vinegar, protein bars, casein protein at night to increase
muscle growth and reduce sweet tooth cravings at night. My favorite GNC AMP
Pro Performance chocalte mousse flavor.
Food tips:
1. For carbs and other foods think brown instead of white (no white rice, no white
bread, no white pasta, no regular white milk, no white sugar, and no white
flour). Eat most of your daily carbs within 3 hours of finishing your workout
unless you workout at night then eat most carbs during the morning to early
afternoon.
2. Eat all fruits and vegetables, but eliminate fruits at night.
3. Try to reduce the amount of carbs at dinner, and make sure you eliminate
carbs completely in “no carbs for dinner days” I also recommend doing this in
“upper body days” to maximize fat loss.
4. Think as natural and as “from the ground” as possible (ex. corn on the cob vs.
corn bread), eating clean means eating the least processed food possible,
think of it as eating ingredients instead of eating foods that contain
ingredients! Also, try not to deviate from the list and the following foods are
strictly prohibited: butter, potatoes, white rice, white bread, white pasta, regular
milk, sodas, bottled drinks, cream cheeses, bottled dressings, any desserts,
anything processed, sugary foods, nothing with sauces (unless they are made by
you with ingredients from this list) and read labels!!!! Nothing with more than 3
ingredients or that you can’t pronounce!
5. Drink only water or homemade juices, no bottled drinks!
6. Drink lots of water!
7. Keep away from alcohol. When you drink alcohol, you are not burning fat
because your body’s primary function just switched from “fat burning mode” to
“detox, let’s get this body clean again mode”.
8. I know sometimes you may feel as if you are hungry or maybe you want to eat
something that is not on the list and you know is bad, because…well because
you know you can’t! This is a game of mind over body! Make sure you eat your
5 to 6 meals a day in small portions and make them with tons of flavor, so you
don’t feel like you are missing out!!! You shouldn’t be hungry, if you are eat
larger portions but split them between your meals and eat them mostly during
the morning and early afternoon time, ,so that by night you are feeling satisfied
and can cut carbs a little. Drink plenty of water, sometimes we think we are
hungry but really we are just thirsty. If you have a cheat meal…it’s ok! Start
again and don’t beat yourself up, you can do this!!!
Sample day (recommended for leg day):

Breakfast: Coffee with lactose free milk and a little brown sugar, 3 egg whites with
ham, avocado, 1 wheat toast.
Snack: Handful of nuts and some fruits.
Lunch: Chicken breast, 1 cup of brown rice, salad with balsamic vinegar and olive.
Snack: Whey protein shake with almond milk and fruits.
Dinner: 1 cup of quinoa with shrimp and asparagus.
Bedtime snack: 1 cup of popped pop corn in olive oil and green tea.
Sample Day for “no CarbS for Dinner” Day (reCommenDeD for arm Day):
Breakfast: coffee with almond milk and a little brown sugar, 1 cup of oatmeal.
Snack: Whey protein shake with water and fruits.
Lunch: Ground turkey, 1 cup of brown rice, fresh salad with apple cider vinegar
and olive oil.
Snack: Fresh fruits and a handful of nuts.
Dinner: Salad (with chicken/seafood/boiled eggs) dressed with balsamic vinegar
and olive oil.
Bedtime Snack: Ham/turkey slices with green tea.
Enough talking and reading…let’s get to it! Remember you are in beast mode
when you start that workout! No one can stop you because you are determined!
Determined to lose that fat, get back into shape, look better than ever, and feel good
about you! Now go kill it!!! Yay!!!
Don’t forget to take your “before” piCture, So we Can See your

progress at the end of the guide
nana’S tipS to training:
1. Make sure to stretch before and after the workouts.

2. Use dumbbells that you find challenging, by the end of your reps you should be
struggling to finish. When you lift heavy you are challenging your body and
that’s where change happens. Heavy weights will maximize your workout and
results (most females lift between 5 to 15 lbs, males 8 to 25 lbs).
3. Try not to rest too much between sets in order to maintain yourself in the “fat
loss zone”. If you rest too much in between sets your heart rate goes down and you
are not in the fat loss zone any longer. (I recommend no more than 45 seconds per
set and 10 seconds per rep).
4. Try not to eat anything 30 minutes prior to your workout and drink a whey protein
shake or consume 25 grams of protein within 30 minutes of finishing your
workout (this will help your muscles recuperate from the workout, I take whey
protein after all my workouts), I also recommend eating the most carbs of the
day 3 hour post-workout unless you train at night then eat them mostly
during the day in the morning to early afternoon.
5. Drink water during your workout as needed, but also remember that your routines
have cardio intervals, so drink as needed.
6. If at some point you need to take a break, go ahead and do so and resume your
workout after recovering.
7. To intensify donkey kicks, I strongly recommend a pair of ankle weights. If
you already find them challenging as is, then do them without it. But remember
donkey kicks are awesome for shaping your butt so make them challenging!
8. Off days are great to let your muscles recover. However, feel free to do low intensity
exercise such as going for a walk, a hike, a swim, or ride your bike, etc.
9. Have fun with your workout! Now go play your favorite music and crush it!
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

Day 1 Lower body Upper Lower body Upper Lower body Upper
Body Body Body
Day 2
Upper body OFF Upper body OFF Upper body OFF
Day 3 Lower body Lower body

OFF OFF Lower body OFF
Day 4 Lower Upper body Lower Upper body Lower Upper body
Body Body Body
Day 5
Upper body OFF Upper body OFF Upper body OFF
Day 6
OFF Lower body OFF Lower body OFF Lower body
Day 7 Lower body Upper body Lower body Upper body Lower body Upper body
the exercises
Proper form: Knees slightly bent, abs in, back straight, shoulders back, glutes out!
LEGS & GLUTES

Jump Frogs (Squat, jump in the air, and squat again)
Plyometric Lunge Jumps (Lunge, jump in the air, switch feet in the air, then land with opposite leg)
Squats (Don’t let knee pass feet, back straight)
Sumo Squat (Don’t let knees go beyond feet) Outer thigh/ Ski Squat (Feet together, don’t pass knees)
Curtsy Lunge Romanian Deadlifts

(Don’t let knees go pass your feet) (Bend knees slightly, back straight, head looking down)
Wall Sit (Hold position)
Hip Bridges (Move butt up and down, dumbbell on lower abs) Single leg Bridges
Back Lunges Straight Leg Donkey Kicks Donkey Kicks

(Don’t let knees pass feet) (Move leg up and down) (Move leg up and down)
Lateral Leg Raises

BICEPS
Bicep Curls Inner Bicep Curl (curl in and to the side)
SHOULDERS
Shoulder Press
Shoulder front raises Shoulder lateral raises
Upright row
CHEST
Push up (on knees for easier version) Chest Press
Chest Fly
TRICEPS
Tricep Pushup Row (pushup, row one hand, lower hand & do another push up, then row opposite arm)
Tricep Dips (bench or floor, on bench extend legs on bench for advance move)
Tricep kickbacks Overhead Tricep Extension
BACK
Bent Over Row Bent Over Fly
CARDIO
Knee Tuck Jumps Burpee
Butt Kickers (jog in place aim to touch butt with your feet) Jumping Jacks (Jump in & out)
Lateral hop jump (jump, hop to one side, jump again, hop back and repeat)
Reverse Lunge Jump (lunge, touch floor, jump in the air switch feet and land in lunge with oppote leg)
Mountain climbers with towel (use paper plate in rug)
Lateral Hop Jumps

CORE (ABS)
Alternating leg raises (Alternate opposite arm/leg and switch)
Flutter Kicks (small kicks, lower back press on ground) Leg raises
Russian Twist (lift legs for advance move)
Side plank, and side plank with a twist (use elbows and knees for easier version)
Toe Touches Heel touches
Bycicle High plank low plank
Jack knives (Extend arms and legs, bring them in and let go but don’t stop contracting abs)
Mountain Climbers (plank position, bring one leg to elbow, plank, bring the other leg to elbow)
reaDy to Do thiS? yay! let’S go!!!

WEEK 1/Day 1
5 minute cardio:
1 minute jogging in place

1 minute jumping jacks
1 minute high knees (jogging in place)
1 minute burpees
1 minute boxer shuffle
(Repeat each leg)
First Set Second Set Third Set Fourth Set
20 squats with 10 reverse lunges 15 straight leg 10 hip bridges
dumbbells with dumbbells donkey kicks with dumbbell
(each side)
20 jump frogs 30 jumping jacks 15 donkey kicks 10 one legged
bridges (each side)
20 squats with 10 reverse lunges 15 donkey kick 10 second bridge
dumbbells with dumbbells pulses hold
(each side) (little kicks)
20 jump frogs 30 jumping jacks 15 straight leg 10 bridges with
donkey kicks dumbbell
20 squats with 10 reverse lunges 15 donkey kicks 10 second bridge
dumbbells with dumbbells hold
(each side)
20 jump frogs 30 jumping jacks 15 donkey kick 10 hip bridges
pulses
(little kicks)
Core:
1 minute elbow plank

1 minute bicycle crunches
1 minute lower abs leg raises (feet together)
1 minute flutter kicks
1 minute alternating opposite arm opposite leg raises
WEEK 1/Day 2
5 minute cardio:

1 minute butt kicks
1 minute towel mountain climber
1 minute lateral low hops with jumps

10 pushups & 10 shoulder 20 seconds
30 seconds high 10 burpees front/lateral raise mountain climber
knee jog (alternate) with towel
10 bicep/inner 10 tricep pushup 30 jumping jacks 10 dumbbell
bicep curls row upright row
Core:

1 minute side plank (30 seconds each side)
1 minute Russian twist
1 minute bicycle
WEEK 1/Day 3 off (Low carb day/ No carbs for dinner)

WEEK 1/Day 4
5 minute cardio:

1 minute burpees

20 sumo squats 20 outer thigh 15 romanian 10 curtsy lunges w/
with dumbells squats with deadlifts dumbbell each side
dumbbells
10 burpees 10 jump frogs 10 knee tuck jumps 30 seconds wall sit
dumbbells
dumbbells
Core:

1 minute high plank
1 minute mountain climbers
1 minute heel touches
WEEK 1/Day 5
5 minute cardio:

1 minute butt kicks

10 bicep/inner 10 chest dumbbell 15 seconds
bicep curl press mountain climbers 10 knee tuck jumps
with towel
10 burpees 10 pushups 10 tricep kickbacks 10 reverse flys
with towel
with towel
Core:
1 minute plank
1 minute side planks (30 second each side)
1 minute bicycle

WEEK 1/Day 7
5 minute cardio:

1 minute burpees
(Repeat each leg)

dumbbells with dumbbells donkey kicks
(each side)
20 jump frogs 1 minute butt 15 donkey kicks 10 one legged
kickers bridges (each side)
20 squats with 10 reverse lunges 15 donkey kick 10 seconds bridge
(each side)
20 jump frogs 1 minute butt 15 straight leg 10 bridges with
kickers donkey kicks dumbbell
20 squats with 10 reverse lunges 15 donkey kicks 10 seconds bridge
(each side)
20 jump frogs 1 minute butt 15 donkey kick 10 hip bridges
kickers pulses swings
Core:
1 minute high plank

1 minute side plank (30 second each side)
1 minute bicycle
WEEK 2/Day 1
5 minute cardio:

1 minute reverse lunge jump (30 seconds each side)

12 pushups 10 knee tuck jumps 10 shoulder 10 bent over row
& 30 jumping jacks front/lateral raise
(alternate)
10 bicep/ inner 10 tricep overhead 10 burpees 10 bent over flys
bicep curls extensions
(alternate)
(alternate)
Core:

1 minute side plank (30 second each side)
1 minute high plank
1 minute leg raises
1 minute bicycle

WEEK 2/Day 3
5 minute cardio:

1 minute butt kickers

with dumbbells squats with deadlifts dumbbell each side
dumbbells
dumbbells
dumbbells
Core:

1 minute high plank
WEEK 2/Day 4
5 minute cardio:

1 minute butt kicks

10 bicep curls 10 chest dumbbell 1 minute high 10 bent over rows
alt/front and inner flys knees jog
bicep curl
bicep curl
bicep curl
Core:

1 minute elbow right side plank with a twist
1 minute elbow left side plank with a twist
1 minute Russian twist with dumbbell

WEEK 2/Day 6
5 minute cardio:

1 minute burpees
(Repeat each leg)

20 squats with 10 curtsy lunges 15 straight leg 10 hip bridges with
dumbbells with dumbbells donkey kicks dumbbell
(each side)
20 jump frogs 10 burpees 15 donkey kicks 10 one legged
bridges (each side)
20 squats with 10 curtsy lunges 15 donkey kick 10 second bridge
dumbbells with dumbbells pulses hold with dumbbell
(each side)
20 jump frogs 10 burpees 15 straight leg 20 hip bridges
donkey kicks
20 squats with 10 curtsy lunges 15 donkey kicks 10 seconds bridge
(each side)
20 jump frogs 10 burpees 15 donkey kick 10 hip bridges
pulses swings
Core:
1 minute high plank

1 minute alternating leg raises
1 minute toe touches
1 minute bicycle
WEEK 2/Day 7
5 minute cardio:

1 minute reverse lunge jump (30 second each side)
1 minute burpees

12 pushups 10 knee tuck 1 minute high knee 10 lateral low hops
jumps jog with jumps
12 bicep/inner 10 overhead tricep 10 shoulder
bicep curls extensions front/lateral raise 10 bent over flys
(alternate)
12 pushups 10 knee tuck jumps 1 minute high knee 10 lateral low hops
jog with jumps
(alternate)
12 pushups 10 knee tuck jumps 1 minute high knee 10 lateral low hops
jog with jumps
(alternate)
Core:

30 seconds alternating leg raises
30 seconds leg raises (feet together)
WEEK 3/Day 1
5 minute cardio:
1 minutejogging in place
1 minutejumping jacks
1 minutehigh knees (jogging in place)
1 minuteburpees
1 minuteboxer shuffle
(Repeat donkey kicks each leg)
20 jump frogs 10 burpees 10 donkey kicks 10 one legged
bridges (each side)
20 jump frogs 10 burpees 10 straight leg 10 bridges with
donkey kicks dumbbell
dumbbells with dumbbells hol
20 jump frogs 10 burpees 10 donkey kick 10 hip bridges
pulses
20 squats with 10 reverse lunges 20 side leg raises 20 second wall sit
dumbbells with dumbbells with dumbbell right
side
20 jump frogs 10 burpees 20 side leg raises 15 seconds
with dumbbell left mountain climbers
side with towels
Core:

1 minute lower abs leg raises
1 minute alternating arm opposite leg raises
WEEK 3/Day 2
5 minute cardio:
1 minute butt kicks
1 minute lateral high knee jog

10 pushups 30 seconds high 10 shoulder 30 seconds
knees jog front/lateral raise mountain climber
(alternate) with towel
10 bicep/inner 10 tricep pushup 10 burpees 10 dumbbell
Core:
1 minute high plank
1 minute bicycle

WEEK 3/Day 4
5 minute cardio:

1 minute burpees

dumbbells
dumbbells
dumbbells
dumbbells
dumbbells
10 burpees 20 jump frogs 10 knee tuck jumps 30 second wall sit
Core:

1 minute high plank
1 minute high plank
WEEK 3/Day 5
5 minute cardio:

1 minute butt kicks
1 minute towel mountain climbers

10 alternating 10 chest dumbbell 10 knee tuck jumps 1 minute fake jump
bicep/inner bicep press rope
curl
10 burpees 10 pushups 10 tricep dips 10 reverse flys
curl
curl
curl
10 burpees 10 pushups 10 tricep dips 30 second fake
jump rope
Core:
1 minute plank
1 minute side planks (30 second each side) with a twist

WEEK 3/Day 7
5 minute cardio:

1 minute burpees
(Repeat, do both legs)

20 squats with 10 curtsy lunges 15 straight leg 10 hip bridges
(each side)
20 jump frogs 20 Plyometric 15 donkey kicks 10 one legged
Lunge Jumps bridges (each side)
20 squats with 10 curtsy lunges 15 donkey kick 30 second wall sit
dumbbells with dumbbells pulses
(each side)
20 jump frogs 20 Plyometric 15 straight leg 10 hip bridges
Lunge Jumps donkey kicks
20 squats with 10 curtsy lunges 15 donkey kicks 10 one legged
dumbbells with dumbbells bridges (each side)
(each side)
20 jump frogs 20 Plyometric 15 donkey kick 30 second wall sit
Lunge Jumps pulses
20 squats with 10 curtsy lunges 30 second wall sit 30 seconds jumping
dumbbells with dumbbells jacks
(each side)
20 jump frogs 20 Plyometric 30 seconds fake 30 seconds high
Lunge Jumps rope jumping knees jog in place
Core:
1 minute high plank

1 minute low elbow plank
1 minute bicycle
10 jack knives
WEEK 4/Day 1
5 minute cardio:


10 shoulder
12 pushups 10 knee tuck jumps front/lateral raise 10 bent over row
(alternate)
12 bicep/inner 10 tricep pushup 10 burpees 1 minute high knee
bicep curls rows jog
10 shoulder
(alternate)
10 shoulder
10 knee tuck jumps front/lateral raise 10 bent over row
12 pushups (alternate)
10 shoulder
(alternate)
Core:
1 minute high plank
1 minute bicycle
1 minute bicycle

WEEK 4/Day 3
5 minute cardio:


with dumbbells squats with deadlifts dumbbell
dumbbells (each side)
Core:

1 minute high plank
10 jack knives
WEEK 4/Day 4
5 minute cardio:

1 minute butt kicks

10 bicep curls 10 chest dumbbell 1 minute butt
alt/front and inner flys 10 knee tuck jumps kickers
bicep curl
bicep curl
bicep curl
bicep curl
10 burpees 10 pushups 10 tricep kickbacks 10 bent over flys
Core:
1 minute high plank
10 jack knives

WEEK 4/Day 6
5 minute cardio:

1 minute burpees
(Repeat, do both legs)

(each side)
20 squats with 10 curtsy lunges 15 donkey kick 10 seconds bridge
(each side
(each side
20 jump frogs 20 Plyometric 15 donkey kick 10 hip bridges
Lunge Jumps pulses swings
20 squats with 10 curtsy lunges
dumbbells with dumbbells 30 second fake 10 seconds bridge
(each side) jump rope hold
20 jump frogs 20 Plyometric 30 seconds jumping 10 bridges
Lunge Jumps jacks
Core:
1 minute high plank

1 minute bicycle
WEEK 4/Day 7
5 minute cardio:

1 minute burpees

10 tricep pushups 20 lateral low hops 10 bicep/inner 10 pushups
with jumps bicep curls
10 shoulder 10 shoulder press
front/lateral raise 10 bent over flys 10 knee tuck jumps
(alternate)
(alternate)
(alternate)
(alternate)
Core:

30 seconds leg raises
1 minute jack knives
WEEK 5/Day 1
5 minute cardio:

1 minute burpees

20 jump frogs 20 Plyometric 10 straight leg 10 bridges with
Lunge Jumps donkey kicks dumbbell
Lunge Jumps pulses
20 squats with 10 reverse lunges 20 side leg raises 10 seconds bridge
dumbbells with dumbbells with dumbbell right hold
side
20 jump frogs 20 Plyometric 20 side leg raises 10 hip bridges
Lunge Jumps with dumbbell left
side
Core:

1 minute lower abs leg raises
1 minute alternating arm opposite leg raises
1 minute high plank
WEEK 5/Day 2
5 minute cardio:
1 minute butt kicks
1 minute high knee jog

10 pushups 1 minute high 10 shoulder 30 seconds
Core:
1 minute high plank
1 minute bicycle
10 jack knives

WEEK 5/Day 4
5 minute cardio:

1 minute burpees

dumbbells
10 burpees 10 jump frogs 10 knee tuck jumps 1 minute wall sit
dumbbells
dumbbells
dumbbells
dumbbells
Core:

1 minute high plank
1 minute leg raises
10 jack knives
1 minute bicycle
WEEK 5/Day 5
5 minute cardio:

1 minute butt kicks
1 minute towel mountain climbers

curl
curl
10 burpees 10 pushups 10 tricep kickback 10 reverse flys
curl
curl
10 burpees 10 pushups 10 tricep kickbacks 30 second fake
jump rope
Core:
1 minute plank
1 minute side planks (30 second each side) with a twist
1 minute opposite leg/arm leg raises
1 minute both leg raises
1 minute bicycle

WEEK 5/Day 7
5 minute cardio:
1 minute burpees

20 squats with 10 curtsy lunges 15 straight leg 10 hip bridges
(each side)
20 squats with 10 curtsy lunges 15 donkey kick 10 seconds bridge
(each side)
20 squats with 10 curtsy lunges 15 donkey kicks 10 one legged
dumbbells with dumbbells bridges (each side)
(each side)
15 jump frogs 20 Plyometric 15 donkey kick 10 seconds bridge
Lunge Jumps pulses hold
20 squats with 10 curtsy lunges 30 jumping jacks 10 hip bridges
dumbbells with dumbbells
(each side)
15 jump frogs 20 Plyometric 30 seconds fake 10 seconds bridge
Lunge Jumps rope jumping hold
Core:
1 minute high plank
1 minute low elbow plank
1 minute bicycle
10 jack knives
1 minute side planks (30 seconds each side)
WEEK 6/Day 1
5 minute cardio:


10 shoulder
(alternate)
12 bicep/inner 10 tricep pushup 10 burpees 10 bent over flys
bicep curls rows
10 shoulder
(alternate)
bicep curls rows
10 shoulder
10 knee tuck jumps front/lateral raise 10 bent over row
12 pushups (alternate)
bicep curls rows
10 shoulder
(alternate)
bicep curls rows
Core:
1 minute high plank
1 minute bicycle
1 minute flutter kicks1 minute bicycle

WEEK 6/Day 3
5 minute cardio:


Core:

1 minute high plank
1 minute opposite arm/leg raises
1 minute leg raises
WEEK 6/Day 4
5 minute cardio:
1 minute butt kicks

10 bicep curls 10 chest dumbbell 1 minute jumping
alt/front and inner flys 10 knee tuck jumps jacks
bicep curl
bicep curl
bicep curl
bicep curl
10 burpees 10 pushups 10 tricep kickbacks 10 bent over flys
Core:
1 minute high plank
10 jack knives

WEEK 6/Day 6
5 minute cardio:

1 minute burpees

(each side)
20 squats with 10 curtsy lunges 15 donkey kick 10 second bridge
(each side
(each side
Lunge Jumps pulses swings
20 squats with 10 curtsy lunges 10 seconds bridge
dumbbells with dumbbells 30 second fake hold
(each side) jump rope
20 jump frogs 20 Plyometric 30 seconds jumping 10 hip bridges
Lunge Jumps jacks
Core:
1 minute high plank
1 minute bicycle
1 minute leg raises
WEEK 6/Day 7
5 minute cardio:
1 minute burpees

(alternate)
(alternate)
(alternate)
(alternate)
Core:

30 seconds leg raises
10 jack knives
1 minute high plank
You did it!!! You are amazing!

Now you need to evaluate yourself. Are you done

burning fat? Are you close enough to where you want to
be to start body sculpting? If not, then you need to start
the previous 6 weeks again. If you are ready, then let’s
do it! Body sculpting it is!!! Yay!
Fat loss guide done, check!!! Now is time to body sculpt! Yay! This guide is made to intensely
work different body parts on different days. It is actually a concentrated workout for the specific body
part we are targeting. This method promotes muscle growth and the ultimate athletic “toned” look we
all crave and want. In this guide we are going to GET THOSE MUSCLES TO GROW! This training promotes
a beautiful sculpted and ripped physique! Let’s go!
There are several key points that we need to discuss before we start to build muscle; Training
101, nutrition and protein consumption, cardio and muscle building. Three things my friend:
1. Lift heavy, I mean “in your 6th rep you should be sweating” kind of heavy.
2. Eat protein, and more protein (1.6 grams per kilo of bodyweight to be exact).
3. Pick your cardio right!
Training 101: LIFT HEAVY!!! The time to feel comfortable when you are lifting weights
has ended! Get comfortable with being uncomfortable. When you are in your “comfort zone” there is no
change happening with your muscles. You need to train with heavy weights and feel that burn when
you are lifting! If you are not going to train with heavy weights, then you will not see much change at
the end of the 6 weeks. In order for that muscle to grow in mass, you need to lift heavy. Sometimes you
may think that you are not able to go up in weight when weightlifting, but as you pick up the heavier
weight and do your sets, you realize that you are stronger than you what you believed so don’t be afraid
to go heavy. Heavy is where change happens! The muscle fibers need to tear and regenerate for the
muscle to grow. You will never meet a woman with muscle definition who lifts 3 lbs weights (unless she
has crazy genetics that makes her the envy of all women). For the vast majority of us lifting heavy
weights is the only way to see results. Increased muscle mass and low body fat percentage will give
you muscle definition! Also, do not be afraid that lifting heavy will make you look “like a man” that is
not going to happen, and the process doesn’t happen overnight! You will see some results after 6 weeks,
but if you want to continue sculpting you need to continue lifting, so please do not be scared of heavy
weights because we simply do not have that level of testosterone that men do. Therefore, we will never
look “mainly” unless we take hormones or steroids and endure a ridiculously amounts of weight training
which is nothing like what we are going to do this guide.
Nutrition and muscle consumption: OK, so we all know we have to eat clean to get lean, but
that doesn’t meal salads and fruits all day long!!! What a lot of women don’t understand is that when
you are building muscle PROTEIN should be an essential part of every meal you consume(0.9 grams per
kilo, not pounds, of body weight for sedentary population, and 1.6 grams for anyone weight lifting).
When you lift weights you are tearing muscle, guess what the muscle needs in order to recuperate from
all that tearing? That’s right! Protein! You work your muscle in the workout, but they actually grow
when you are resting, so you need to “feed” your muscle protein all day long so that they grow in mass!
I recommend that post workout you consume a whey protein shake, this is a non-negotiable for me and
my workouts. Remember when you work out you tear the muscle, but the growing and regenerating
happens post workout in the resting phase so eat your proteins with EVERY meal, even snacks! (See the
nutritional guide for good sources of protein). Make sure you are consuming 1.6 grams of protein for
kilo of bodyweight, and split this number between your daily meals. Also, please consider drinking
Casein Protein (has some lactose as opposed to whey) at night to recuperate and feed your muscle while
you are sleeping. My favorite is PRO Performance AMP chocolate mousse flavor from GNC.
Try to shop in the outter isles of the market, not the inner isles where
everything is packaged and processed!!!
Grocery List:
7. ALL fruits and vegetable (limit fruits at night) “must-haves” in my fridge:

a. Green Veggies: Spinach, arugula, romain lettuce, broccoli, asparagus, celery,
watercress, green pepper, kale.
b. Mushrooms, carrots, red pepper.
c. Fruits: Apples, mandarins, oranges, strawberries, berries, bananas, pears,
watermelon, melons, pears, grapes.
8. Carbs: Brown rice, quinoa, 100% wheat pasta, sweet potatoes, oatmeal, wheat tortillas, wheat
bread, beans. (absolutly no white bread, no white pasta, no white rice, no potatoes).
9. Proteins: Buy organic when possible. Chicken, lean red meats, eggs, egg whites, whey protein,
seafood, ham, turkey, greek yogurt, cottage cheese, canned seafood (everything cooked in olive
oil, no other oil, no butter).
10. Dairy and dairy substitutes: Lactose free milk, almond milk, cashew milk, coconut milk (notice
no milk with lactose which promotes bloating), greek yogurt, cottage cheese, other cheeses
(very limited amounts, preferibly white cheeses over yellow ones due to less fat).
11. Helthy fats: Olive oil, avocado, nuts (nuts, a handful is one serving-about 30 nuts).
12. Other foods allowed: Homemade pop corn in olive oil, dark chocolate, 2 coffees per day, green
tea, brown sugar (limited), raisins, balsamic vinegar, rice wine vinegar, apple cider vinegar,
protein bars, casein protein at night to increase muscle growth and reduce sweet tooth cravings
at night. My favorite GNC AMP Pro Performance chocalte mousse flavor.
Food tips:
9. For carbs and other foods think brown instead of white (no white rice, no white bread, no white
pasta, no regular white milk, no white sugar, and no white flour). Eat most of your daily carbs
within 3 hours of finishing your workout unless you workout at night then eat most carbs during
the morning to early afternoon.
10. Eat all fruits and vegetables, but eliminate fruits at night.
11. Think as natural and as “from the ground” as possible (ex. corn on the cob vs. corn bread),
eating clean means eating the least processed food possible, think of it as eating ingredients
instead of eating foods that contain ingredients! Also, try not to deviate from the list and the
following foods are strictly prohibited: butter, potatoes, white rice, white bread, white pasta,
regular milk, sodas, bottled drinks, cream cheeses, bottled dressings, any desserts, anything
processed, sugary foods, nothing with sauces (unless they are made by you with ingredients from
this list) and read labels!!!! Nothing with more than 3 ingredients or that you can’t pronounce!
12. Drink only water or homemade juices, no bottled drinks!
13. Drink lots of water!
14. Keep away from alcohol. When you drink alcohol, you are not burning fat because your body’s
primary function just switched from “fat burning mode” to “detox, let’s get this body clean again
mode”.
15. Have a cheat meal once a week, one meal only, don’t cheat the whole day. Allow yourself to eat
whatever you want and then continue on with your training the nutrition the next day. I do this
every week, it keeps me mentally satisfied with my diet, I don’t feel like I am being deprived of
anything and then I give it 100% again when I start my nutrition and workouts the next day.
Cardio and muscle building: For the purposes of this guide we are going to categorize cardio as two
types, steady cardio and high intensity interval cardio.
Steady cardio is considered it to be a cardio where your
cardiovascular system is used doing an exercise for a period
of time at a steady pace, some examples are running, using
the elliptical machine at the gym, etc. High intensity interval
training is considered the type of cardio that requires your
max capacity for a short period of time such as sprinting.
There are many studies that suggest that high intensity
cardio is the best cardio for fat loss and to maintain muscle
mass, so for the purpose of this guide, we are going to
focus on high intensity interval training.
nana’S tipS to training:
10. Make sure to stretch before and after the

workouts.
11. Try not to rest too much between sets in
order to maintain yourself in the “fat loss zone”. If
you rest too much in between sets your heart rate goes down and you are not in the
fat loss zone any longer. (I recommend no more than 30 seconds per set and 10
seconds per rep).
12. Try not to eat anything 30 minutes prior to your workout and drink a whey protein
shake or consume 25 grams of protein within 30 minutes of finishing your
workout (this will help your muscles recuperate from the workout, I take whey
protein after all my workouts), I also recommend eating the most carbs of the
day 3 hour post-workout and for the rest of the day try to limit carb
consumption, I also recommend taking casein protein before going to bed.
13. If at some point you need to take a break, go ahead and do so and resume your
workout after recovering.
14. To intensify some exercises I strongly recommend a pair of ankle weights. If you
have bands, medicine ball, balance ball, TRX bands, and other workout equipment,
I recommend adding some exercises to the routine to make it more challenging.
15. Off days are great to let your muscles recover. However, feel free to do low intensity
exercise such as going for a walk, a hike, a swim, or ride your bike, etc.
16. Have fun with your workout! Now go play your favorite music and crush it!
The new added exercises

LEGS AND GLUTES
Step-up (Do heavy weight)
Side Lunges Calf Raises (Up and down)
Single Leg Lunges

Inward kick up (place knee inward and kick up and down with your glutes)
Clam
Leg Curl up (do it with any ball (ex. Soccer ball), kids wheel toy, or towel)
Hip Thurst (Heavy weight) If no ball, use a sofa
BICEPS
Hammer curl (change grip) Concentration Bicep Curl (concentrate on muscle)
Elevate Bicep Curl (in and out) don’t swing arms Cross Curl
BACK
Single Arm Row
Superman
TRICEPS
Tricep Pushup (elbows back, off your knees easier version)
Concentrated Overhead Tricep Extension
SHOULDERS
Steering wheel (Pretend you are driving, go side to side)
Bent Arm Leg Raises

Arnold Press (Dumbbells facing you, rotate grip while opening arms out, then push up, come down
reverse movement)
Russian twist with dumbbell (lift your legs off the floor for advance move)
Plank hold with the ball Side touches with the ball
Mountain climbers with the ball Knee tucks with the ball
Side plank hand/toe touches
Sit ups
Sit ups and chop to one side (repeat chop to the other side)
Pikes
Leg raises with the ball

Oblique crunches
Plank Jacks with towel
Are you reaDy for beaSt moDe??? take your “before photoS firSt” this will
give you motivation to continue when you see the changes in your body!!! Take
photos of biceps, back, triceps, shoulders, abs, glutes, legs, back
Before you start your body sculpting guide, please see below 10 core workouts to do
on your days off or at an opposite time from this guide (ex. Body sculpting in the
morning and core at night) this promotes core strength and a six-pack, these workouts
are short and last about 10 minutes.
WORKOUT 1
1 minute high plank
1 minute low plank
1 minute high plank
Rest 20 seconds
30 seconds towel mountain climbers
Res 20 seconds
30 seconds towel mountain climbers
Rest 20 seconds
1 minute bicycle
1 minute Russian twist with dumbbells
1 minute leg raises
10 jack knives
Balance ball:
1 minute side toe touches
10 knee tucks
WORKOUT 2
2 minute low plank
1 minute high plank
1 minute leg raises
1 minute oblique crunches right side
1 minute side plank right side
1 minute oblique crunches left side
1 minute side plank left side
1 minute sit up and chop to the side with dumbbell
Towel workout:
1 minute plank hold
1 minute jacks
WORKOUT 3
1 minute knee tuck jumps
1 minute high knees jog
2 minute high plank
1 minute elbow plank hold
1 minute bicycle
1 minute leg raises
10 pikes with stability ball or towels
1 minute elbow plank leg raises
10 jack knives
30 second v-sit hold
WORKOUT 4
1 minute leg raises
1 minute oblique crunch right side
1 minute left side plank hold
1 minute oblique crunch left side side
1 minute right side plank hold
1 minute Russian twist with dumbbells
Towel workout:
30 seconds mountain climbers
WORKOUT 5
Balance ball:
1 minute plank hold
10 pikes
1 minute side toe touches
10 knee tuck jumps
1 minute high knees jog
1 minute high plank
1 minute bicycle
1 minute leg raises
1 minute oblique right side crunches
1 minute oblique left side crunches
WORKOUT 6
10 knee tuck jumps
2 minutes elbow plank hold
1 minute bicycle
1 minute leg raises
10 jack knives
1 minute right side plank hold
1 minute oblique left side crunches
1 minute right side oblique crunches
1 minute bicycle
WORKOUT 7
1 minute sit ups

1 minute side plank right side hand/toe touches
1 minute side plank left side hand/toe touches
(Rest 20 seconds and repeat for a total of 3 times)
WORKOUT 8
10 pikes with ball or towels
10 knee tucks with ball or towel
1 minute leg raises
30 second v-sit hold
1 minute bicycle
WORKOUT 9
10 knee tuck jumps

1 minute bicycle
1 minute right side plank
30 seconds right side plank with a twist
30 seconds left side plank with a twist
30 seconds mountain climbers with a towel
30 seconds mountain climbers with the balance ball
WORKOUT 10
2 minute low plank

1 minute high plank
1 minute leg raises
1 minute side plank right side
1 minute side plank left side
1 minute sit up and chop to the side with dumbbell
Balance ball:
10 knee tucks
30 seconds mountain climbers
30 seconds side touches
Workout Schedule Body Sculpting Guide

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Day 1 Legs/Glutes Leg/Glutes Legs/Glutes Legs/Glutes Legs/Glutes Legs/Glutes
Day 2 Bicep/Back Biceps/Back Biceps/Back Biceps/Back Biceps/Back Biceps/Back
Day 3 Tricep/Chest Tricep/Chest Tricep/Chest Tricep/Chest Tricep/Chest Tricep/Chest
Day 4 Cardio/Core Cardio/Core Cardio/Core Cardio/Core Cardio/Core Cardio/Core
Day 5 Leg/Glutes Leg/Glutes Leg/Glutes Leg/Glutes Leg/Glutes Leg/Glutes
Day 6 Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders

Day 7 OFF OFF OFF OFF OFF OFF
Start every routine with 5 minutes of cardio choose 5 exercises from the list below and do each for one
minute(Challenge yourself with the most difficult ones):
Jog in place Boxer Shuffle

Butt kickers High knees
Burpees Knee tuck jumps
Jumping jacks Lateral hop jumps
Frankeinsteins Towel mountain climbers
Explanation of sets and reps: When you see 3 x 15. It means 3 sets of 15 repetitions. Rest in between
sets, but try to keep them short to maximize workout. For example: Squats 3 x 15 means 15 squats and
rest, 15 squats and rest, 15 squats and rest (3 sets of 15).
WEEK 1/Day 1 Legs/Glutes

Take your before photo before starting the workout!!!
Pick 5 exercises from the cardio list, do each for a minute for a total of 5 minutes of cardio*
1 6
Squats with dumbbells x 15 Bridges with dumbbells x 20

Jump Frogs x 20 Bridges hold for 10 seconds
Squat with dumbbells x 15 Bridges with dumbbells x 20
Jump frogs x 20 Bridges hold for 10 seconds
2 7
Repeat each leg:
Ski Squats with dumbbells x 15 Donkey Kicks extended leg x 10
Plyometric lunge jumps x 20 Donkey kicks x 10
Ski Squats with dumbbells x 15 Donkey kicks pulses x 10
Plyometric lunge jumps x 20 Donkey Kicks extended leg x 10
Ski Squats with dumbbells x 15 Donkey kicks x 10
Plyometric lunge jumps x 20 Donkey kicks pulses x 10
Donkey Kicks extended leg x 10
Donkey kicks x 10
Donkey kicks pulses x 10
3 8
Inner thigh squat with dumbbells x 20 Core:

Calf raises with dumbbells x 20
Inner thigh squat with dumbbells x 20 30 Sit ups
Calf raises with dumbbells x 20 25 leg raises
Inner thigh squat with dumbbells x 20 25 flutter kicks
Calf raises with dumbbells x 20 20 russian twist
Step-ups with dumbbells x 10 each leg

Curtsy Lunges with dumbbells x 10 each leg
5
Deadlifts 3 sets of 10, heavy weight!

Ball Leg Curl 3 x 10
WEEK 1/Day 2 biceps and back

1
Keep Resting periods as low as possible!!!
 Bicep Curl 3 x 10
 Inner Bicep Curl 3 x 10
 Hammer Curl 3 x 10
o Drop set alert!!! You are going to do 3 x 10, but as a super set: Meaning heavy weight
first, then go down in weight, then go down again, DO NOT STOP. We are going to feel
that burn!!! Ex:
 10 lbs weight do 10 don’t stop pick up:
 5 lbs weight do 10, stop and switch arms
 Concentration Bicep Curl 3 x 10
o Drop set alert!!! You are going to do 3 x 10, but as a super set: Meaning heavy weight
that burn!!! Ex:
 Elevated Bicep Curl to failure
2
 Bent-Over Fly 3 x 15
 Bent-Over Row 3 x 15
 Single arm Row X 10 in each side, repeat 3 times
o Drop Set alert!!! You are going to do 3 x 10, but as a super set: Meaning heavy weight
that burn!!! Ex:
 Superman 3 x 10
3
 20 Sit-ups
 20 Leg Raises
 25 Oblique Side Crunches Right Side
 25 Oblique Side Crunches Left Side
 30 russian twists
WEEK 1/Day 3 Triceps and Chest

1
 Tricep pushups 3 x 10
 Tricep dips 3 x 10
 Tricep kickbacks 3 x 10
 Tricep overhead extension 3 x 15
that burn!!! Ex:
 Tricep dips on the floor to failure (keep doing them and feel the burn, keep going until you
can’t do one more)
2
 Chest Flyes 3 x 10
 Chest Press 3 x 10
 Pushups 3 x 10
3
 25 Sit-ups
 25 Leg Raises
 25 flutter kicks
 2 minute elbow plank
WEEK 1/Day 4 cardio & core
30 minute Run:
5 minute jog
1 minute sprint
4 minute jog
1 minute sprint
4 minute jog
1 minute sprint
4 minute jog
1 minute sprint
4 minute jog
1 minute sprint
4 minute jog
Core:
50 sit ups
50 leg raises
50 russian twists
25 side crunches right side
25 side crunches left side
WEEK 1/Day 5 Legs and glutes

1 6
Squats with dumbbells x 15 Hip thrust with dumbbell x 20

Plyometric lunge jumps x 20 Hip thrust hold for 10 seconds
Ski Squats with dumbbells x 15 Hip thrust with dumbbell x 20
2 7
Repeat each leg:
Ski Squats with dumbbells x 15 Side leg raises with dumbbell x 10
Inner thigh squat with dumbbells x 20 Clams x 10
Ski Squats with dumbbells x 15 Inward kick up x 10
Inner thigh squat with dumbbells x 20 Side leg raises with dumbbell x 10
Ski Squats with dumbbells x 15 Clams x 10
Inner thigh squat with dumbbells x 20 Inward kick up x 10
Side leg raises with dumbbell x 10
Clams x 10
Inward kick up x 10
3 8
Core:
Mountain climbers with a towel x 20
Calf raises with dumbbells x 20 2 minute elbow plank
Mountain climbers with a towel x 20 30 bicycle


WEEK 1/Day 6 Shoulders

1
Keep Resting periods as low as possible, do heavy weight!
 Front and side raises 3 x 15
 Upright row 3 x 10
that burn!!! Ex:
 Bent arm side raises 3 x 10
that burn!!! Ex:
 Shoulder press 3 x 10
 Arnold press 3 x 10
 Steering wheels 3 x 30
 3 minute plank
2
 20 side plank twists in each side
 20 side oblique crunches each side
 30 heel touches
WEEK 1/Day 7 off
You rock!!!! Keep up the good work!!!


1 6

Jump Frogs x 20 hold for 10 seconds
Squat with dumbbells x 15 one leg bridges x 10 each side
Jump frogs x 20 Bridges with dumbbells x 20
Squat with dumbbells x 15 hold for 10 seconds
Jump frogs x 20 one leg bridges x 10 each side
Bridges with dumbbells x 20
hold for 10 seconds
one leg bridges x 10 each side
2 7
Repeat each leg:
Donkey kicks x 10
4 8
Back lunges dumbbells x 15 each leg Core:

Back lunges dumbbells x 15 each leg 30 Sit ups
Curtsy Lunges with dumbbells x 10 each leg 25 leg raises
Back lunges dumbbells x 15 each leg 25 flutter kicks
Curtsy Lunges with dumbbells x 10 each leg 20 russian twist
Inner thigh squat with dumbbells x 20

5


1
 Bicep Curl/ Inner Bicep curl 3 x 10
 Cross Curl 3 x 10
that burn!!! Ex:
 Elevated Bicep Curl 3 x 10
 Concentration Bicep Curl: REPEAT PYRAMID 2 TIMES, 3 IF YOU WANT MORE INTENSITY
o Pyramid Set alert!!! You are going to go up in weight and down in reps and then go
down in weight and up in reps. DO NOT STOP on the way up, rest 90 seconds and do
not stop on the weight down. We are going to feel that burn!!! Ex:
10 lbs, 8 sets 10 lbs, 8 sets

Go up first, then rest 90 seconds and come

down!!!
2
that burn!!! Ex:
 Superman 3 x 10
3
 20 Sit-ups
 20 Leg Raises

1
that burn!!! Ex:
 Single arm tricep overhead extension: REPEAT PYRAMID 2 TIMES, 3 IF YOU WANT MORE
INTENSITY


down!!!
2
 Pushups to failure
3
 25 Sit-ups
 25 Leg Raises
 2: 15 minute elbow plank
30 minute Run:
5 minute jog
1 minute sprint
4 minute jog
1 minute sprint
4 minute jog
1 minute sprint
4 minute jog
1 minute sprint
4 minute jog
1 minute sprint
4 minute jog
Core:
50 sit ups
50 leg raises
25 side plank twists right side
25 side plank crunches left side
2:15 minute elbow plank

1 6

2 7
Repeat each leg:
Clams x 10
Inward kick up x 10
3 8
Core:
Calf raises with dumbbells x 20 2:15 minute elbow plank

5

1
that burn!!! Ex:
 Bent arm side raises: REPEAT PYRAMID 2 TIMES, 3 IF YOU WANT MORE INTENSITY


down!!!
 Steering wheels 3 x 30
 3 minute plank
2
 30 heel touches
WEEK 2/Day 7 off

You are on fire!!!
Keep strong and you will be amazed at the results
I promise!!!

1 6

hold for 10 seconds
2 7
Repeat each leg:
Donkey kicks x 10
3 8

Hold position for 20 seconds
Hold position for 20 seconds 30 leg raises
Hold position for 20 seconds 30 russian twist
Calf raises with dumbbells x 20, hold for 10 2:30 minute elbow plank
seconds (repeat 3 times, no rest)

5
Single leg lunges 3 x 15 each leg

1
 Hammer Curl: REPEAT PYRAMID 2 TIMES, 3 IF YOU WANT MORE INTENSITY


down!!!
 Concentration Bicep Curl:
that burn!!! Ex:
o Do the same on the other side, rest for 30 seconds start the other side again, and make
sure you do 3 sets on each arm.
 Elevated Bicep Curl to failure
2
that burn!!! Ex:
 Superman 3 x 10
3
 30 Sit-ups
 30 Leg Raises

1
that burn!!! Ex:
o Do the same on the other side, rest for 30 seconds start the other side again, and make
sure you do 3 sets of Drop Set on each arm. It’s long but worth it! Feel the burn!
 Tricep overhead extension: REPEAT PYRAMID 2 TIMES, 3 IF YOU WANT MORE INTENSITY


down!!!
 Tricep dips on the floor to failure (keep doing them and feel the burn, keep going until you
can’t do one more)
2
 Pushups 3 x 10
 Wall pushups to failure
3
 30 Sit-ups
 30 Leg Raises
 2:15 minute elbow plank
30 minute Run:
5 minute jog
1 minute sprint
4 minute jog
1 minute sprint
4 minute jog
1 minute sprint
4 minute jog
1 minute sprint
4 minute jog
1 minute sprint
4 minute jog
Core:
50 sit ups
50 leg raises
50 russian twists

1 6

2 7
Repeat each leg:
Clams x 10
Inward kick up x 10
3 8
Core:

5

1
that burn!!! Ex:
that burn!!! Ex:
 30 steering wheels


down!!!
 3 minute plank
2
 30 heel touches
WEEK 3/Day 7 off
Are you getting the hang of it?

This is a lifestyle change!!!
What’s your favorite day? What’s your least favorite day?
This is a mind vs. body game
I have two kids and I do this every week
You want that ripped body? Let’s go!!! Beast mode!!!

1 6

hold for 10 seconds
2 7
Repeat each leg:
Donkey kicks x 10
4 8

3

5

1
that burn!!! Ex:


down!!!
2
that burn!!! Ex:
 Superman 3 x 10
3
 20 Sit-ups
 40 Leg Raises

1
that burn!!! Ex:
INTENSITY


down!!!
2
3
 25 Sit-ups
 25 Leg Raises
30 minute Run:
5 minute jog
1 minute sprint
4 minute jog
1 minute sprint
4 minute jog
1 minute sprint
4 minute jog
1 minute sprint
4 minute jog
1 minute sprint
4 minute jog
Core:
50 sit ups
50 leg raises

1 6

2 7
Repeat each leg:
Clams x 10
Inward kick up x 10
3 8
Core:

5

1
that burn!!! Ex:


down!!!
 30 steering wheels x 3
 3 minute plank
2
 25 sit-ups
 30 heel touches
WEEK 4/Day 7 off

Stats say that in 4 weeks you should be seeing changes in the mirror
Take a progress picture and see your hard work paying off!!!
But don’t quit now, I’ve been doing this for over a year and it takes an hour a day,
guess what? Soon people will start notice your gains!!!
If you are not happy with your progress photo, do what I do! Go to a sporting store
and buy heavier weights!!! Maximize your workouts! You rock!!!

1 6

Jump Frogs x 20 Bridges hold for 10 seconds
2 7
Repeat each leg:
Donkey kicks x 10
3 8

Calf raises with dumbbells x 20 25 leg raises
Calf raises with dumbbells x 20 20 russian twist

5

1
that burn!!! Ex:
that burn!!! Ex:
 Concentration Bicep Curl 3 x 10
that burn!!! Ex:
2
 Superman 3 x 10
3
 20 Sit-ups
 50 Leg Raises

1
 Tricep pushups 3 x 10 and then to failure
Tricep kickbacks 3 x 10
that burn!!! Ex:
 One arm Tricep extension: REPEAT PYRAMID 2 TIMES, 3 IF YOU WANT MORE INTENSITY


down!!!
 Tricep dips on the floor to failure
2
 Pushups 3 x 10
 Then pushups to failure
3
 25 Sit-ups
 25 Leg Raises
 3 minute elbow plank
30 minute Run:
5 minute jog
1 minute sprint
4 minute jog
1 minute sprint
4 minute jog
1 minute sprint
4 minute jog
1 minute sprint
4 minute jog
1 minute sprint
4 minute jog
Core:
50 sit ups
50 leg raises
50 russian twists

1 6

2 7
Repeat each leg:
Clams x 10
Inward kick up x 10
3 8
Core:
Calf raises with dumbbells x 20 3 minute elbow plank

5

1
that burn!!! Ex:


down!!!
 Steering wheels to failure
 3 minute plank
2
 30 heel touches
WEEK 5/Day 7 off

Whoa!!! One more week to go! You are killing it!
Do you feel like hulk or superwoman yet?
If not, go get yourself a heavier weight!
Challenge your body!!!
If it doesn’t challenge you, it doesn’t change you!!!

1 6

hold for 10 seconds
2 7
Repeat each side:
Donkey kicks x 10
4 8


5

1
that burn!!! Ex:


down!!!
2
 Superman 3 x 10
3
 50 Sit-ups
 50 Leg Raises

1
that burn!!! Ex:
INTENSITY


down!!!
2
3
 50 Sit-ups
 50 Leg Raises
30 minute Run:
5 minute jog
1 minute sprint
4 minute jog
1 minute sprint
4 minute jog
1 minute sprint
4 minute jog
1 minute sprint
4 minute jog
1 minute sprint
4 minute jog
Core:
50 sit ups
50 leg raises

1 6

2 7
Repeat each leg:
Clams x 10
Inward kick up x 10
3 8
Core:

5

1
that burn!!! Ex:


down!!!
 30 steering wheels to failure
 3 minute plank
2
 30 heel touches
WEEK 6/Day 7 off

Yayyyy!!!
You finished the guide! Talk about commitment!
You are amazing and I am so proud of you!!!
Take your “after” photo and let’s see those muscles!
Amazing job!!!
Disclaimer & Terms of Use
The advice and information contained on this guide may not be appropriate for all individuals. Therefore,
the author, employees, company, affiliates, or any other parties involved in the creation or promotion of
our products are not responsible for any injuries or health conditions that may result from advice,
opinions, and programs represented in this guide or any of our training programs or other products. The
information on this guide and in the nutritional guide is opinion of the author and is not a replacement for
medical advice. You should consult a physician before starting any diet or exercise program. If you
choose to follow the Nana Health workout and nutritional guide without consulting your physician, you
are doing so at your own risk. We claim no responsibility for any injuries you might sustain. Exercises
include a picture guide to give you the information you need to be able to perform the exercise, but you
understand that you are performing this exercises on your own, with no assistance from a trained
professional. 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.
We accept no responsibility for and exclude all liability in connection with you performing the exercises
of this guide, use of information or downloading any materials from it, including but not limited to any
liability for errors, inaccuracies, omissions, or misleading or defamatory statements.
We hereby excludes liability for any claims, losses, demands, or damages of any kind whatsoever with
regard to any information, content, or services provided at this workout guide as well as the nutritional
guide, including but not limited to direct, indirect, incidental, or consequential loss or damages,
compensatory damages, loss of profits, or data, or otherwise.

Total Transformations

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Total Transformations

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www. healthywth na.

1. ALL fruits and vegetable (limit fruits at night) “must-haves” in my fridge:

Sample day (recommended for leg day):

Don’t forget to take your “before” piCture, So we Can See your

nana’S tipS to training:

1. Make sure to stretch before and after the workouts.

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

Day 3 Lower body Lower body

LEGS & GLUTES

Squats (Don’t let knee pass feet, back straight)

Curtsy Lunge Romanian Deadlifts

Back Lunges Straight Leg Donkey Kicks Donkey Kicks

Lateral Leg Raises

Shoulder front raises Shoulder lateral raises

Tricep kickbacks Overhead Tricep Extension

Mountain climbers with towel (use paper plate in rug)

Lateral Hop Jumps

Russian Twist (lift legs for advance move)

Bycicle High plank low plank

reaDy to Do thiS? yay! let’S go!!!

1 minute jogging in place

1 minute elbow plank

1 minute jogging in place

First Set Second Set Third Set Fourth Set

1 minute elbow plank

WEEK 1/Day 3 off (Low carb day/ No carbs for dinner)

1 minute jogging in place

First Set Second Set Third Set Fourth Set

1 minute elbow plank

1 minute jogging in place

First Set Second Set Third Set Fourth Set

WEEK 1/Day 6 off (Low carb day/ No carbs for dinner)

1 minute boxer shuffle

(Repeat each leg)

1 minute high plank

1 minute jogging in place

First Set Second Set Third Set Fourth Set

1 minute elbow plank

WEEK 2/Day 2 off (Low carb day/ No carbs for dinner)

1 minute jogging in place

First Set Second Set Third Set Fourth Set

1 minute elbow plank

1 minute jogging in place

First Set Second Set Third Set Fourth Set

1 minute elbow plank

WEEK 2/Day 5 off (Low carb day/ No carbs for dinner)

1 minute boxer shuffle

(Repeat each leg)

1 minute high plank

1 minute jogging in place

First Set Second Set Third Set Fourth Set

1 minute elbow plank

1 minute elbow plank

First Set Second Set Third Set Fourth Set

WEEK 3/Day 3 off (Low carb day/ No carbs for dinner)

1 minute jogging in place

First Set Second Set Third Set Fourth Set

1 minute elbow plank

1 minute jogging in place

First Set Second Set Third Set Fourth Set

WEEK 3/Day 6 off (Low carb day/ No carbs for dinner)

1 minute boxer shuffle

(Repeat, do both legs)

1 minute high plank

1 minute jogging in place

First Set Second Set Third Set Fourth Set

WEEK 4/Day 2 off (Low carb day/ No carbs for dinner)

1 minute jogging in place

First Set Second Set Third Set Fourth Set

1 minute elbow plank

1 minute jogging in place

First Set Second Set Third Set Fourth Set

WEEK 4/Day 5 off (Low carb day/ No carbs for dinner)

1 minute boxer shuffle

(Repeat, do both legs)

1 minute high plank