The 90 day No Equipment Workout

Home Workout Plan

For Women

Rebekah Addams & Michael Russo

© Copyright 2020 – Rebekah Addams & Michael Russo -All rights reserved.

The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher.

Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book, either directly or indirectly.

Legal Notice:

This book is copyright protected. It is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or publisher.

Disclaimer Notice:

Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaged in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed medical professional before attempting this program or any techniques outlined in this book.

By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, that are incurred as a result of the use of the information contained within this document, including, but not limited to, errors, omissions, or inaccuracies.

Table of Contents

Introduction

Facebook group

Bodyweight Training vs Weight Training

Busting the Myths

How to use this book

The lingo

A Quick Word On Nutrition

Shopping list

Your Magic Number

Work on Your Inside Game

Beginner weeks 1-4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Conclusion

Introduction

The first thing I want to make 100% clear is that no matter who you are, no matter how long you have battled with your weight for, no matter how many times you have failed at losing weight in the past, no matter how “slow” you think your metabolism is you can lose fat, build lean feminine muscle and completely change the shape of your body.

You see the reason why many people fail in this space is because a lot of the time they are taking the wrong advice and implementing the wrong strategies.  Crash diets mixed with the wrong type of training and bullsh*t supplements that promise the world and deliver an atlas are a combination that is pushed heavily by the marketing teams of many mainstream fitness programs and supplement companies.

You see building your perfect body, having toned legs, a nice shaped butt and toned arms at its core is such a simple process. It has been made out to be complicated in order to keep the economy of the fitness industry running for many years to come. They thrive on your failure so that they can prey on you with their next supplement or their next overpriced workout machine advertised on the late night shopping channel. The fact of the matter is that the process of losing body fat increasing muscle tone and improving your health is the same now as it was 100 years ago and will be the same 100 years from now. The human body and its mechanics don’t change but unfortunately good marketing does.

Throughout this book we are going to go through with you what the so called experts preach has to be done and why that’s wrong. We’re going to show you why these methods not only make it harder to stick to a diet plan than it should be and why in a lot of cases they lead you to eat more than you normally would, actually taking you further away from your end goal.

You will learn two different ways to tackle your nutrition, the first is fail proof, it is more for those that like to geek out on numbers and are happy to take a little more time with the finer details I their weight loss program. This is the method Michael used for his own personal transformation where he was able to lose over 50lb in 7 months. We will show you how to calculate your magic number, the amount of calories you need to consume every day in order to lose weight consistently. This method guarantees success, follow it and you can’t not lose weight.

The second method we will show you is one for those of you out there that don’t want to be bothered with things like counting calories and weighing food. It’s still very effective and will allow you to quickly and effortlessly change your eating habits in a way that will ensure you will not only reach your goals but that you are able to stick to your new lifestyle long term. In fact this is the method that Michael transitioned to after reaching his goal and the one I use currently as well to make my life not so obsessive when it comes to my health but it can also be used for the actual transformation process.

Once we have the nutrition out of the way then we will look at the actual workout, this program is specifically designed so that you don’t require any equipment whatsoever, it can be followed anywhere at any time regardless of your financial situation or lack of equipment at your disposal. We have designed it to take you from beginner all the way up to a warrior, and it’s all done on a minimalist approach so you won’t need to spend hours and hours per week exercising. Those hour long workouts 6 days a week is not necessary or sustainable, so why do it. Living a healthy lifestyle should enhance your live and make it better, not take away from it and I have structured this program accordingly.

Throughout this book we are going to teach you how to completely transform your figure, you are going to be taken on a journey, a journey of self improvement that’s going to give you a bulletproof ring of confidence and add years to your life. This will culminate in a fit, strong, athletic mother, daughter, aunty, sister looking back at you in the mirror. It will be a totally new you, no gyms, no equipment and certainly no magic pills, just your bodyweight, 3-4 days a week and a consistent effort and commitment to yourself are the only things required.

Let’s do this

Facebook group

The best way to succeed at anything is surrounding yourself with people on the same path. That’s why I have created a private Facebook group for people serious about transforming their body and change their lifestyle for the better.

This will be an opportunity to communicate with myself and Michael as well as others to help get you over any hurdles and challenges you hit a long the way. We will do our absolute best to keep you on track, as your success is my success and I want this for you.

Just click this link and it will take you straight to my group, from there you answer 3 very simple questions so we know you’re serious about this and we will accept you into the group.

Free Gift

As a way to say thankyou for purchasing this book and even more importantly to get you on the right track from the very start, we would like to give you another book we have written called “The Winners Mentality” absolutely free.

Having the right mindset is essential to your outcome from this program. We will cover this a little more in a later chapter but I do recommend you grab your free copy of this book to really get a grasp of the mindset needed to achieve your goal as well as how to tackle any negative thoughts or excuses that may creep in along the way.

Yes please send me my free copy of The Winners Mentality

Bodyweight Training vs Weight Training

Over the years as gyms have become more and more popular, bodyweight training seems to have been given this stigma around it that it’s not quite as effective in creating a toned, athletic body.

This is a shame as I can absolutely tell you without a shadow of a doubt that bodyweight training is unbelievably effective when it comes to transforming your body, if you know how to do them correctly.

The first thing to understand is resistance is resistance. Your do a set of squats at the gym or a barbell press, your body doesn’t know how much weight is on that bar, all it knows is that there is tension and that it is hard and requires a certain amount of effort to complete the movement. If that movement comes from doing a standard bodyweight push-up or a benchpress it doesn’t change the signals that are sent to your body.

One of the big benefits of bodyweight training is that it reduces the risk of injury. It’s great for keeping your joints and ligaments healthy long term compared to focusing purely on weight training. Bodyweight training helps keep your body in proper proportion and ensures you have a solid foundation with your core strength upon which to build on safely.

On top of this, bodyweight training helps to activate more muscle; it recruits more muscle fibres to perform the movement due to it being what is called a closed chain exercise. This means that it is your body that’s moving through space rather than a barbell, for example when you do a push-up it’s your body that’s moving up and down, now compare that to a benchpress, your body is in a fixed position on a bench, it is the barbell that’s moving through space. Not only does this make it great for building lean muscle but it leaves fewer margins for error with your form and as a result makes it a safer alternative.

Another great part of bodyweight training is the fact that you can do it anywhere. If you travel a lot for work you can keep your training on track in your hotel room, if it’s a nice day outside you can train at the park or the beach and catch some vitamin D instead of being inside the 4 walls of the gym. You can also work it in with your weight training as well and if you’re busy and can’t make it to the gym for a few days; you can fit in a quick 15-20 minute intense bodyweight workout at home and get great strength and conditioning benefits from it as well as a different stimulus to your normal training. If you are a regular gym goer then it can also be used to break up your weight training and bust through any plateau you hit along the way.

Bodyweight training is unmatched when it comes to building co-ordination, athleticism and core strength. To manipulate your body through certain movements you build your athletic base and your core has no choice but to get stronger along with it. This translates into high level of performance with the way your body moves in everyday life.

Am I saying weight training is no good? Absolutely not, weight training has many benefits and has its place but it is a luxury. True strength is built upon by being able to master your own bodyweight and being able to throw it around like it’s nothing.

Busting the Myths

In this chapter I would like to take a look at some of the myths that plague the fitness industry and over complicate the while process.

Cardio is best for weight loss

This is a big one, walk into any gym and the battle lines are drawn, cardio or strength training? Which is the most important to my transformation? For many years and still to this day cardio is looked at as number one when it comes to losing weight and strength training is purely for bodybuilders looking to get big. WRONG.

The reason people view this as correct is because you actually burn more calories in a cardio workout than a traditional strength session as your heart rate will remain higher for a longer period of time. Although this is true, what people forget to look at is what's called the after burn of a workout. A good strength training session will have you burning calories at a higher rate throughout the rest of the day outside of your session. After a cardio workout the rate at which you burn calories will slow down to your normal rate within 20 minutes of finishing your workout.

On top of this a transformation built purely on cardio training alone will result in what’s referred to in the industry as a “skinny fat” body. This means you will simply end up being a smaller version of what you were prior to beginning your weight loss journey. The shape of your body won’t improve, you won’t build toned arms or tight waist.  Those results come from strength training.

Strength training via barbells and dumbbells or with bodyweight is king when it comes to losing weight, you fit in cardio either around it or you can get the best of both worlds and double up so that your strength training session also acts as a cardio workout by structuring it so that you have smaller rest times in between sets to keep your heart rate high throughout the session. You will find this program utilizes both.

Meal timing and eating small meals regularly matters

This is one that has only recently been debunked but for many years we were told that in order to lose weight you need to be eating 6 small meals a day every 3 hours.

The logic behind this was that your body uses energy to digest food, so by putting food in your body every 3 hours it means you will be regularly using energy to break down those foods and inturn burning more calories through out the day.

It was also said that if you only eat 1-3 meals a day then your body would go into what’s called starvation mode as it knows it won’t get anymore food for a long period of time and it then slows down its metabolism to compensate for that.

Now the whole starvation mode concept is a real thing but we now know that it comes from eating too few calories overall throughout an entire day and has nothing to do with how you consume those calories. This is why when people go on crash diets and eat next to nothing in order to lose weight they generally get results for about a week or 2 and then it completely stops pretty quickly soon after that.  Since meal timing no longer plays a part in losing weight, intermittent fasting has become a popular choice when choosing a lifestyle that is not only sustainable but healthy at the same time.  We both follow this method and generally promote it to the majority of people we help. It’s a valuable tool with any weight loss program.

If you eat healthy you can eat as much as you want

Another myth that causes heart ache with many people struggling to lose weight. The amount of times I have had people tell me that they only eat healthy clean foods, they cut out sugar, deserts, soda, deep fried foods etc and they still can’t lose weight. On top of that they are miserable with what they are eating which makes it harder to stick with anyway.

You will get different opinions on this no doubt but at the end of the day in the calorie world (not the health world) a carbohydrate is a carbohydrate no matter if it comes from a healthy serving of quinoa or from a chocolate chip cookie. 1 gram is worth 4 calories.

On top of this, 1g of fat is worth 9 calories no matter the source, be it a healthy fat product like an avocado or a bad fat such as vegetable oil and there is 4 calories in 1g of protein whether that’s from poached eggs or a greasy burger patty.

At the end of the day those calories add up to your total caloric intake and if that number is more than what you have burned off that day then you won’t lose weight no matter how clean you have kept your diet.

Important note Even though the above implies you don’t have to eat clean 100% of the time, your diet should still be made up of mostly healthy clean foods. Although in the calorie world it doesn’t matter, it certainly does matter when it comes to nutritional value and the affects those clean foods have on your hormones, heart health and energy levels. Healthy clean foods tend to keep you fuller for longer as well minimizing the chance of a mid afternoon binge session to bring all your previous good work unstuck. If you can stick to the 80/20 rule as far as healthy clean foods and guilty pleasures then you should be well on your way to success.

Women get bulky lifting weights

Probably the most frustrating myth out of all of them for most personal trainers. Whenever myself or Michael get a new female client at the gym and we make strength training the back bone of their program, you can always guarantee that concerned face that will look back at you their mouth opens and 4,3,2,1 “ but I don’t want to get bulky” or “I don’t want to have big arms like a man”

The facts are simply that women don’t have the testosterone that men do and as a result strength training will not have the same outcome as a male. For a female to get bulky and overly muscular it will require a number of things, the first being years and years of living, breathing and bleeding a bodybuilding or powerlifting lifestyle, the second a diet that match’s that insane level of dedication where they eat at a caloric surplus (the exact opposite to what you would do when trying to lose weight anyway) and three, a steroid course to compliment that goal.

Strength training will simply give the everyday female a nicely toned, shaped and fit feminine looking body with a metabolism that will allow you to not have to stress over every little mouthful of food that enters your body to maintain it.

Take home message do not skip strength training.

Crunches and other ab exercises reduces belly fat

Crunches get you abs, crunches flatten your stomach, and this ab machine on the late night shopping channel is the answer. Wrong.

Specific ab exercises whether it is crunches or indeed one of those high tech gadgets on late night TV with the trim fitness model using it while maintaining that million dollar smile will strengthen and tone your abs no doubt.  However you will not be able to see that tone while you have a high level of body fat covering them and those abs machines and exercises have no more influence on reducing body fat around your stomach than pushups, squats or jumping jacks have.

While we are at it this goes for any other body part as well, you can not spot reduce on a specific body part, your body will chose where and when the weight will come off and unfortunately the places we carry the most weight is a lot of times the last place it will come off from. It’s frustrating I know but it is what it is, just understand that eventually it will happen and stay the course

You can’t eat carbs at night

This is a similar to the ones mentioned earlier. The thought process behind this is that carbohydrates are a source of energy and if you eat them at night then you’re less likely to burn them off as you would be during the day when you’re moving around a lot more. The timing of your food intake will not do anything to prevent weight loss. Your meals should be high in protein with a good balance of clean carbohydrate sources and some healthy fats and veggies to compliment that.

The more exercise the better

This is a myth that doesn’t only plague the fitness industry but also all other areas of life as well “more is better.” When it comes to changing the shape of your body, too much exercise will hinder your results. High intensity workouts 6-7 days per week for hours at a time mixed with a large calorie deficit will damage your hormones and will ensure you hit a brick wall with your progress sooner rather than later.

We recover, repair and get stronger we rest and if you’re training 6 days per week then you’re eating into your recovery time. This will lead to the side effects mentioned above and on top of that probably injuries which will only set you back further. This becomes a much more important point as we get older.

On top of looking at how many workouts you do per week you should look at how long each of those sessions go for. I have seen people in the gym for 2-3 hours at a time on many occasions in the past, There is really no need to past of 60 minutes of intense exercise at a time (not including a light warm up or stretching), when you do your body can start to feed off its own muscle tissue for energy which is not what we want. This defeats the purpose, remember you can train hard or you can train long you can’t really do both. Training hard gets the job done and allows you to get on with your life.

How to use this book

This book is laid out in a progression that takes you from pure beginner with very little strength to a lean mean athletic warrior

The first 4 week block is the basic beginner level. You might find your current level of fitness is already beyond this and if so then you will start your journey from week 5.

I have set out each week with 2 strength training sessions; they will be the first and last workouts of your week. These two strength workouts will change every month. This gives you a four week block to build strength in those specific movements before moving on the next phase. The strength workouts are not timed, they will go for as long as it takes for you to complete the exercises required but should not take you past the 60 minute mark.

Along with your strength sessions, there are two other “cardio” based sessions per week. These are shorter workouts mostly between 15-20 minutes and will be a different workout each time. You will do your cardio workouts in between the two strength workouts throughout the week.

You will find that the cardio sessions still have many of the strength based exercises within them but the format of the workout promotes cardiovascular performance and will have you burning calories for hours afterwards.

There is no rush with this program, if you don’t feel your ready to jump to the next stage at the end of that 4 week block then you can always repeat that month before moving on.

Although I recommend doing both of these cardio workouts every week if you would prefer to only do one of them and then replace the second with a 30-45 minute brisk walk then I am ok with that, especially if you feel like you haven’t fully recovered or are a little sore from previous workouts.

The schedule I would like you to follow (in a perfect world) is

Sunday

Off

Monday

Strength Workout

Tuesday

Off

Wednesday

Cardio Workout

Thursday

Cardio Workout

Friday

Off

Saturday

Strength Workout

The schedule I have set for this plan is obviously how I would like it completed and give you the best chance at being fresh and recovered for your strength workouts.  I understand this will not always be possible as life gets in the way so if you have to change the schedule to suit your lifestyle then do so. This is a program that will work but you have to make it sustainable for your own personal situation and life so do what you need to do to make that happen.

The only rule I would say you need to follow is make sure the strength workouts are the first and last workouts of the week and that you do not do both strength workouts back to back without a day off in between them. For example don’t do your last strength session of the week on a Saturday and then your first strength workout of the next week on a Sunday

These is no rush to this program, if you complete 1x 4 week training block and you don’t feel your up to the level of the next phase then go back and repeat the training block you just finished again or as many times as needed before advancing. This program is to help make you better, functionally stronger and fitter, the by-product of that is you will end up looking and feeling great so don’t rush through steps.

The lingo

If you are completely new to training, you might find some of the lingo I use is like a foreign language so I will go through what some of the terms I use throughout this book mean so you can understand them when you come across them.

Rep

A rep is each individual movement from start to finish.

Failure

This is a term that will be used in the strength workouts mainly. When I say I want you to perform an exercise to failure it means each set of exercise is done until you can not get another rep out, there for reaching muscular failure.

AMRAP – As Many Reps As Possible

For workouts that are performed as an AMRAP, there will also be a time limit along with that.  This means that you go through the exercises listed within that workout as many times as you can within the time allocated. There is no allocated rest time with these workouts, you rest when you need and for however long you need in order to keep going. Obviously the longer you rest will mean you get through less rounds of that workout and the idea is that as your fitness improves the rest you require should decrease.

EMOM- Every Minute On The Minute .

If you see an EMOM workout it requires you to do whatever exercise and rep count listed as fast as you can at the start of every minute. Once finished you rest for whatever time is left within that minute before starting again at the beginning of the next minute. For example a workout might ask you to do 5 pushups and 5 jumping jacks every minute on the minute. If it takes you 15 seconds to do then you get to rest for 45 seconds before doing it again.

20 on 10 off -

This means the workout will require you to do 20 seconds work with a particular exercise with 10 seconds off in between. It’s often referred to as a Tabata workout.

A Quick Word On Nutrition

As far as your nutrition goes you can follow whatever diet plan you like so long as you think you can stick with it long term. There are many diets out there such as Keto, paleo or flexible dieting. The only rule you need to follow is that you are eating at a caloric deficit of around 500-700 calories per day. Without the calorie deficit you won’t lose weight but if you eat at too much of a deficit then you will crash your metabolism, mess up your hormones and have no energy.

I prefer flexible dieting as I don’t want to completely cut out any macronutrient all together; as long as you get the portion sizes right then I feel they all have their place in a healthy diet. I know many people that do keto and have sustained that long term with great results also, it’s purely a matter of personal preference.

As mentioned earlier one thing I do heavily promote no matter what your goal is, be it fat loss or muscle gain is intermittent fasting. When you’re eating in a caloric deficit and you’re spreading those calories out over 6 meals a day, what I found was that each of those meals ended up being way too small to keep me satiated.

This made it harder to stick to long term as I found myself hungry throughout the entire day and constantly waiting for my next meal. The other thing that you will find with a conventional 6 meal a day plan is that you need to spend a large amount of time meal prepping for days ahead of time so that you always have your next meal ready to go when you need it. I still meal prep a bit but not to the extent I had to when eating more regularly throughout the day, it’s not needed. I want to make my life easier not harder.

Intermittent fasting allows you to give up living out of Tupperware containers everyday and to actually eat more of your food fresh as it’s cooked since you’re eating fewer meals per day. The great thing about it also is that those meals can be larger in quantity leaving you fully satisfied and more enjoyable.

There are so many other health benefits that come along with intermittent fasting other than weight loss such as  cognitive function and hormone balance just to name a couple.

Want to learn more about how to get started with intermittent fasting safely to improve your health on the inside as well as make your weight loss journey sustainable and effortless?

We have a book specifically on the most flexible and safest form of intermittent fasting which is the 16/8 method. If you would like to check it out the link below will take you to it on Amazon, I can assure you once you get started with fasting and get adapted to it, you will never look back.

Intermittent Fasting 16/8

How to Effortlessly Improve Your Health, Lose Weight and Slow Down Aging While Still Enjoying Life and Your Favorite Foods

Shopping list

Here I will provide you with a list of foods that will keep you healthy on the inside and looking good in the outside. This is based on a flexible dieting plan so obviously doesn’t take any personal food allergies or any specific type of diet such as keto or gluten free into consideration

Veggies and Salad

Carrots

Red peppers

Mushrooms

Spinach

Kale

Broccoli

Sprouts

Lettuce

Celery

Peas

Almost any type of green leafy vegetable is fine

Carbohydrate sources

Sweet potato

Quinoa

Oatmeal

Pasta

Cous cous

Rice

Chia seeds

Protein

Lean beef mince

Steak

Chicken breast

Salmon fillet

Basa fillet

Eggs

Shrimp

Pumpkin seeds

Tofu

Cottage cheese

Natural Greek yogurt

Fruit

Blueberries

Strawberries

Blackberries

Goji berries

Raspberries

Apple

Banana

Fat

Almonds

Brazil nuts

Macadamia nuts

Avocado

Olive oil

Avocado oil

Macadamia oil

Coconut oil

Almond butter

(Also many protein sources such as eggs and salmon act as a fat source as well)

Tip - eating at a deficit can be challenging at the start so you will want to make sure you try keeping your calories coming in through food only rather than wasting them with liquid calories from juice or soda.

Your Magic Number

In this section you will learn how to workout your personal individual caloric number that you should be taking in on a daily basis.

Now I understand that counting calories isn’t for everyone, it takes time and it’s another chore you need to add your day so I will show you another little trick you can use to make life easier for yourself if counting calories is not your thing.

One thing I will say that calorie counting will guarantee success and I think it gives you a good understanding of how much you consume on a daily basis. I always recommend calorie counting for at least the first 1-4 weeks. After 4 weeks most people would have eaten a lot of the foods that normally make up their diet so you will get an idea of how many calories are in your portion sizes at which point you should be well placed to “eye ball” them rather than weighing your meals out.

For those people that would like to do this I am going to introduce you to the Mifflin st-jeor equation

The first step is to find your BMR, this is your base metabolic rate, and it will give you the amount of calories you need just to live.

10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161

Now this number doesn’t take into account your activity level so the next part of the equation is to add an activity factor

1.2-sedentary

1.375- light activity working out 1-3 times per week

1.55- moderate activity working out 3-5 times per week

1.725 – very active working out 5-7 days per week

1.90 – professional athlete or a physical job plus 5+ workouts per week

Once you have this activity factor you can then complete the equation

BMI x activity factor = your maintenance level of calories, from here you would subtract around 500-700 calories to out yourself in a caloric deficit in order to lose weight.

As far as the breakdown of protein, carbs and fats within that number I would stick to higher protein levels with a good balance of fats and carbs. I calculate my protein levels by eating 0.82-1g of protein per pound of bodyweight, as far as carbs and fats go, I don’t calculate anything I just make sure they are both included in my diet and along with my protein make sure it fits into my daily caloric intake that was calculated earlier.

For those of you that know you just won’t stick to counting calories even for a day, I do have another alternative but it’s not as specific to your individual calorie needs.

I want you to basically pay your attention to the way you set your plate out rather than the calorie content of the foods on it.

See the picture below

I want you to take up the large majority of your plate with a vegetable/salad and a protein source of your meal along with your salads and veggies. These protein sources can be things like beef, steak, chicken breast, eggs, salmon, white fish, tofu etc.

With the remainder of the plate you can add in carbohydrates and healthy fats, you will find that most of your protein sources outside of chicken breast will also act as a healthy fat source so most of the time you can use the remainder of the plate for carbs.

Work on Your Inside Game

An overlooked part of any weight loss plan is mindset, if you’re not in the right head space and fully prepared to commit to changing your health long term then your chance of success is small.

As mentioned at the start of this book, we have a free gift for you all about this topic and I really hope you take it seriously enough to take us up on it, do not devalue it just because we are giving it to you free. It really is a pivotal part of any transformation journey

I will briefly go through a couple points on the topic now to get you started.

When a person begins a weight loss journey they normally bring a whole lot more to the table than just a body that they are not happy with, a lot of the time it comes with emotional baggage and a negative mindset.

Things like their confidence levels (or lack of), their stress levels from many other aspects of their life, their relationship issues, family issues, laziness, addictions, binge eating, a busy work life etc all accompany that person, and they come as a package.

The thing is that these problems in a lot of cases are the reason why they have found themselves overweight in the first place. When we go through issues in our life a lot of us turn to food and drink as a source of comfort. Trust me when it comes to this I am pointing one finger at you and there fingers back at me. It’s a real life problem that I also struggle with.

Things like confidence, depression and anxiety can be improved in general from simply placing a level of importance on your health and improving it but the other things I mentioned are a part of life and will remain there throughout. Work, kids and relationship problems will always be there in some form or another and are often used as excuses or reasons for not being able to follow through with a goal. The way you deal with them is the part that has to change.

In the past you may have turned to food or missed a workout because your head wasn’t in the game, today that stops. You need to make a commitment to this if you want success. No matter how bad your day was at work, if you’re scheduled to do a workout that night then you need to get it done. It’s a necessity, no longer a choice.

Only start this if you are 100% committed to it, make that promise to yourself, write down your reasons for doing it, what’s it going to do for your life if you can get your weight under control? Stick it somewhere where you will see it every day, somewhere that’s quickly accessible when life throws you one of those curve balls and you want to swing at it with food.

This brings me to motivation, understand your motivation will come and go and relying on that alone will not see you through to your goal. Motivation is a state of mind that comes and goes over time, be ready for that, even the greats in their chosen field are not motivated 24/7. I promise you even a superstar like Roger Federer is probably not motivated 100% of the time to get out on the practice courts on a stinking hot day, but he does anyway because he knows if he wants to achieve his goal then he needs to put in the required time and effort in his training.

Please click this link, download my mindset book and make sure you get that right first.

Beginner weeks 1-4

Monday Strength session

3 sets of each exercise until failure with 90 seconds break in between sets

Push-up on knee                                                                         Chair Dips

Black Widow                                                                            Bodyweight Squats

Glute Bridge                                                                                Crunches

Wednesday Cardio session

15 min AMRAP

20 Jumping Jacks

20 Mountain Climbers

10 Shuffles

Thursday Cardio Session

15 min (20 sec on 20 sec off)

Bodyweight Squat 20 sec

Rest 20 sec

Alternate Lunges plus Torso Twist 20 seconds

Rest 20 sec

Saturday Strength session

3 sets of each exercise until failure with 90 seconds break in between sets

Push-up on knee                                                                         Chair Dips

Black Widow                                                                            Bodyweight Squats

Glute Bridge                                                                                Crunches

Week 5

Monday Strength Session

3 sets of each exercise until failure with 60 seconds break in between sets

Pushups on toes                                                                                Chair Dips

Dive Bomber Pushups                                                                     Black Widow

Supermans                                                                                         Squat Jump

Sumo Squat                                                                                         Heel Taps

Wednesday Cardio Session

AMRAP

Mt Climbers 30 reps each side

High Knees 20 each side

Heel Taps 15 each side

Thursday Cardio Session

AMRAP 20 minutes

Donkey Kicks -30 reps each side

Prisoner Squats - 20 reps

Plank Up Downs - 5 leading with left hand and 5 leading with right hand

T Rotation - 5 each side

Saturday Strength Session

3 sets of each exercise until failure with 60 seconds break in between sets

Pushups on toes                                                                                Chair Dips

Dive Bomber Pushups                                                                     Black Widow

Supermans                                                                                         Squat Jump

Sumo Squat                                                                                         Heel Taps

Week 6

Monday Strength Session

3 sets of each exercise until failure with 60 seconds break in between sets

Pushups on toes                                                                                Chair Dips

Dive Bomber Pushups                                                                     Black Widow

Supermans                                                                                         Squat Jump

Sumo Squat                                                                                         Heel Taps

Wednesday Cardio

20 min AMRAP

Pushups - 5 reps

Alternate step ups -10 reps each

Prisoner Jump Squats - 20 reps

Superman s 30 reps

Thursday Cardio

20 min AMRAP

High Knees - 15 each side

Jumping Jacks - 25 reps

Halo Slam - 30 reps

Fast Feet - 40 reps

(You can do this without the platform)

Saturday Strength Session

3 sets of each exercise until failure with 60 seconds break in between sets

Pushups on toes                                                                                Chair Dips

Dive Bomber Pushups                                                                     Black Widow

Supermans                                                                                         Squat Jump

Sumo Squat                                                                                         Heel Taps

Week 7

Monday Strength Session

3 sets of each exercise until failure with 60 seconds break in between sets

Pushups on toes                                                                                Chair Dips

Dive Bomber Pushups                                                                     Black Widow

Supermans                                                                                         Squat Jump

Sumo Squat                                                                                         Heel Taps

Wednesday Cardio

20 min AMRAP

Burpies - 10reps

Windmills - 10 reps each side

Mt Climbers - 20 reps each side

Supermans - 30 reps

Thursday Cardio

20 min AMRAP

1 Leg Deadlift - 5 reps each leg

Squat Jump - 15 reps

Up Down Planks - 5 leading with left hand and 5 leading with right hand

Black Widows - 15 reps

Saturday Strength Session

3 sets of each exercise until failure with 60 seconds break in between sets

Pushups on toes                                                                                Chair Dips

Dive Bomber Pushups                                                                     Black Widow

Supermans                                                                                         Squat Jump

Sumo Squat                                                                                         Heel Taps

Week 8

Monday Strength Session

3 sets of each exercise until failure with 60 seconds break in between sets

Pushups on toes                                                                                Chair Dips

Dive Bomber Pushups                                                                     Black Widow

Supermans                                                                                         Squat Jump

Sumo Squat                                                                                         Heel Taps

Wednesday Cardio

20 min AMRAP

Sumo Squat - 30 reps

Wall Squat - 30 seconds

Scissor Kicks - 30 reps

Thursday Cardio

EMOM- Complete 5 reps of each variation of burpie every minute on the minute and rest for whatever time is left over

Burpies - 5 reps

Burpie/Mt Climber - 5 reps

Burpie/Tuck Jump - 5 reps

Saturday Strength Session

3 sets of each exercise until failure with 60 seconds break in between sets

Pushups on toes                                                                                Chair Dips

Dive Bomber Pushups                                                                     Black Widow

Supermans                                                                                         Squat Jump

Sumo Squat                                                                                         Heel Taps

Week 9

Monday Strength Session

Here I have listed exercises in groups of 2 or 3, you will perform 1 set of all exercises within a group back to back without a break in between, do 3 sets of that with 60 sec rest in between sets

Group 1

Pushups                                                              Dive Bomber Pushups

Cobra Pushups

Group 2

Black Widows                                                        Prisoner Squat Jumps

Sumo Squat

Group 3

Single Leg Heel Touch Squats                                                          Squat Jump

Wall Squat

Group 4

Bicycle crunches                                                                              Heel Taps

Wednesday Cardio

20 min AMRAP

Prisoner Squats - 15 reps

Prisoner Alternate Lunges - 15 reps each leg

Prisoner Sumo Squats - 15 reps

Prisoner Squat Jumps - 15 reps

Thursday Cardio

21/15//9/3 Complete 1st round of each exercise at 21 reps, then 2nd round at 15, 3rd round at reps, 9 reps and 4th round at 3 reps, Keep rest times to a minimum, only what you need..

Jumping Jacks                                                                                           Burpies

Mt Climbers                                                                                       Pushups

Door Rows                                                                                   Leg Raise

Saturday Strength Session

Here I have listed exercises in groups of 2 or 3, you will perform 1 set of all exercises within a group back to back without a break in between, do 3 sets of that with 60 sec rest in between sets

Group 1

Pushups                                                              Dive Bomber Pushups

Cobra Pushups

Group 2

Black Widows                                                        Prisoner Squat Jumps

Sumo Squat

Group 3

Single Leg Heel Touch Squats                                                             Squat Jump

Wall Squat

Group 4

Bicycle crunches                                                                              Heel Taps

Week 10

Monday Strength Session

Here I have listed exercises in groups of 2 or 3, you will perform 1 set of all exercises within a group back to back without a break in between, do 3 sets of that with 60 sec rest in between sets

Group 1

Pushups                                                              Dive Bomber Pushups

Cobra Pushups

Group 2

Black Widows                                                        Prisoner Squat Jumps

Sumo Squat

Group 3

Single Leg Heel Touch Squats                                                             Squat Jump

Wall Squat

Group 4

Bicycle crunches                                                                              Heel Taps

Wednesday Cardio

60 seconds each exercise aiming for 100 reps so do them with speed. Record reps and try beat it next time you do the workout

Mt Climbers

High Knees

Supermans

Jumping Jacks

90 seconds break for 4 rounds

Thursday Cardio

20 minute AMRAP

Jump Squats - 20 reps

Broad Jumps - 10 reps

Up down plank - 10 reps

Saturday Strength Session

Here I have listed exercises in groups of 2 or 3, you will perform 1 set of all exercises within a group back to back without a break in between, do 3 sets of that with 60 sec rest in between sets

Group 1

Pushups                                                              Dive Bomber Pushups

Cobra Pushups

Group 2

Black Widows                                                        Prisoner Squat Jumps

Sumo Squat

Group 3

Single Leg Heel Touch Squats                                                             Squat Jump

Wall Squat

Group 4

Bicycle crunches                                                                              Heel Taps

Week 11

Monday Strength Session

Here I have listed exercises in groups of 2 or 3, you will perform 1 set of all exercises within a group back to back without a break in between, do 3 sets of that with 60 sec rest in between sets

Group 1

Pushups                                                              Dive Bomber Pushups

Cobra Pushups

Group 2

Black Widows                                                        Prisoner Squat Jumps

Sumo Squat

Group 3

Single Leg Heel Touch Squats                                                            Squat Jump

Wall Squat

Group 4

Bicycle crunches                                                                              Heel Taps

Wednesday Cardio

15 minute AMRAP

Inch worms - 10 reps

Donkey kicks - 10 reps

Burpies - 10 reps

Thursday Cardio

EMOM 20 min

Burpies - 5 reps

Jumping Jacks - 15 reps

Saturday Strength Session

Here I have listed exercises in groups of 2 or 3, you will perform 1 set of all exercises within a group back to back without a break in between, do 3 sets of that with 60 sec rest in between sets

Group 1

Pushups                                                              Dive Bomber Pushups

Cobra Pushups

Group 2

Black Widows                                                        Prisoner Squat Jumps

Sumo Squat

Group 3

Single Leg Heel Touch Squats                                                     Squat Jump

Wall Squat

Group 4

Bicycle crunches                                                                              Heel Taps

Week 12

Monday Strength Session

Here I have listed exercises in groups of 2 or 3, you will perform 1 set of all exercises within a group back to back without a break in between, do 3 sets of that with 60 sec rest in between sets

Group 1

Pushups                                                              Dive Bomber Pushups

Cobra Pushups

Group 2

Black Widows                                                        Prisoner Squat Jumps

Sumo Squat

Group 3

Single Leg Heel Touch Squats                                                     Squat Jump

Wall Squat

Group 4

Bicycle crunches                                                                              Heel Taps

Wednesday Cardio

20 min EMOM

Burpies - 10 reps (odd minute)

Shoot Through

4 each side (even minute)

Thursday Cardio

20 min EMOM

Pushups - 5 reps

Renegade Row   - 5 reps each side

Squat Jumps - 5 reps

Saturday Strength Session

Here I have listed exercises in groups of 2 or 3, you will perform 1 set of all exercises within a group back to back without a break in between, do 3 sets of that with 60 sec rest in between sets

Group 1

Pushups                                                              Dive Bomber Pushups

Cobra Pushups

Group 2

Black Widows                                                        Prisoner Squat Jumps

Sumo Squat

Group 3

Single Leg Heel Touch Squats                                                     Squat Jump

Wall Squat

Group 4

Bicycle crunches                                                                              Heel Taps

Week 13

Monday Strength Session

Here I have listed exercises in groups of 2 or 3, you will perform 1 set of all exercises within a group back to back without a break in between, do 3 sets of that with 60 sec rest in between sets

Group 1

Pushups                                                                                         Pike Pushups

Group 2

Door frame Rows                                                                        Black Widows

Prisoner Squats

Group 3

Bulgarian Split Squat                                                                Single Leg Deadlift

Single Leg Glute Bridge

Group 4

Side Plank left and right                                                            Supermans

Wednesday Cardio

20 minutes Tabata workout

Jumping Lunge - 20 seconds

Rest 10 seconds

Renegade Row - 20 seconds

Rest 10 seconds

T Rotation - 20 seconds

Rest 10 seconds

Thursday Cardio

50/40/30/20/10 performs 1st round of 50 reps for each exercise followed by 2nd round at 40 reps, 3rd round at 30 reps, 4th round at 20 reps and 5th round at 10 reps - Rest as needed within workout

Lunges plus Torso Twist

Supermans

Pushups

Saturday Strength Session

Here I have listed exercises in groups of 2 or 3, you will perform 1 set of all exercises within a group back to back without a break in between, do 3 sets of that with 60 sec rest in between sets

Group 1

Pushups                                                                                         Pike Pushups

Group 2

Door frame Rows                                                                        Black Widows

Prisoner Squats

Group 3

Bulgarian Split Squat                                                                Single Leg Deadlift

Single Leg Glute Bridge

Group 4

Side Plank left and right                                                            Supermans

Week 14

Monday Strength Session

Here I have listed exercises in groups of 2 or 3, you will perform 1 set of all exercises within a group back to back without a break in between, do 3 sets of that with 60 sec rest in between sets

Group 1

Pushups                                                                                         Pike Pushups

Group 2

Door frame Rows                                                                        Black Widows

Prisoner Squats

Group 3

Bulgarian Split Squat                                                                 Single Leg Deadlift

Single Leg Glute Bridge

Group 4

Side Plank left and right                                                            Supermans

Wednesday Cardio

EMOM – Do both exercises for the given number of reps until you can’t complete them within a one minute period

Jump Squat - 15 reps

Double Glute Bridge -10 reps

Thursday Cardio

The Ladder -  perform 1 rep of each exercise followed by 2 reps of each exercise followed by 3 and so on up until you reach 20 reps of each, then work your way back down to 1 rep of each, rest as much as required but try keep it as low as you can

Jumping Jacks

Up Down Plank

Mountain Climbers

Burpies

Saturday Strength Session

Here I have listed exercises in groups of 2 or 3, you will perform 1 set of all exercises within a group back to back without a break in between, do 3 sets of that with 60 sec rest in between sets

Group 1

Pushups                                                                                         Pike Pushups

Group 2

Door frame Rows                                                                        Black Widows

Prisoner Squats

Group 3

Bulgarian Split Squat                                                                Single Leg Deadlift

Single Leg Glute Bridge

Group 4

Side Plank left and right                                                            Supermans

Week 15

Monday Strength Session

Here I have listed exercises in groups of 2 or 3, you will perform 1 set of all exercises within a group back to back without a break in between, do 3 sets of that with 60 sec rest in between sets

Group 1

Pushups                                                                                         Pike Pushups

Group 2

Door frame Rows                                                                        Black Widows

Prisoner Squats

Group 3

Bulgarian Split Squat                                                                Single Leg Deadlift

Single Leg Glute Bridge

Group 4

Side Plank left and right                                                            Supermans

Wednesday Cardio

5 minute challenge - Perform 1 x 4 minute round of each exercise and do as many reps as you can. Record them so you can have another go further down the track.

Step Ups

Crunches

Door Frame Rows

Plank Up Downs

Thursday Cardio

1st round 30 reps/2nd round 20 reps/3rd round 15 reps/4th round 10 reps/5th round 5 reps

Burpies

Shoot Throughs

Crab Walk

Saturday Strength Session

Here I have listed exercises in groups of 2 or 3, you will perform 1 set of all exercises within a group back to back without a break in between, do 3 sets of that with 60 sec rest in between sets

Group 1

Pushups                                                                                         Pike Pushups

Group 2

Door frame Rows                                                                        Black Widows

Prisoner Squats

Group 3

Bulgarian Split Squat                                                                Single Leg Deadlift

Single Leg Glute Bridge

Group 4

Side Plank left and right                                                            Supermans

Week 16

Monday Strength Session

Here I have listed exercises in groups of 2 or 3, you will perform 1 set of all exercises within a group back to back without a break in between, do 3 sets of that with 60 sec rest in between sets

Group 1

Pushups                                                                                         Pike Pushups

Group 2

Door frame Rows                                                                        Black Widows

Prisoner Squats

Group 3

Bulgarian Split Squat                                                                Single Leg Deadlift

Single Leg Glute Bridge

Group 4

Side Plank left and right                                                            Supermans

Wednesday Cardio

11/11/11

Do 11 reps of each exercise with a set of 11 burpies in between, take as little break as possible. Only 1 full round for this one.

Jump Squats

Burpies

Fast Feet

Burpies

Jumping Jacks

Burpies

Halo Slam

Burpies

Windmill

Burpies

Donkey Kicks

Thursday Cardio

30/21/12/3

Perform 4 rounds of each exercise going down in reps each round from 30 to 21 to 12 to 3

Up Down Plank

Alternating Lunges plus Torso Twist

Black Widows

Standing Side Leg Raise with Oblique Twist

Glute Bridge

Saturday Strength Session

Here I have listed exercises in groups of 2 or 3, you will perform 1 set of all exercises within a group back to back without a break in between, do 3 sets of that with 60 sec rest in between sets

Group 1

Pushups                                                                                         Pike Pushups

Group 2

Door frame Rows                                                                        Black Widows

Prisoner Squats

Group 3

Bulgarian Split Squat                                                                Single Leg Deadlift

Single Leg Glute Bridge

Group 4

Side Plank left and right                                                            Supermans

Conclusion

This brings us to the end of the program, First of all we would like to thankyou for choosing this book and putting your faith in us to help you transform your body. We have no doubt that if you have stuck with it then your body should have completely changed in both with the number on the scale as well as your body composition.

We would love to hear about your results in the Facebook group so make sure you post your success there, it will help inspire others that are at the beginning of their journey. Likewise if you are struggling yourself then get into contact with us via the Facebook group and we will help you out in any way that we can. It might only be something small that we need to tweak to completely change your results.

Join the Facebook here answer the 3 questions and we look forward to welcoming you into our community.

Also don’t forget to grab your copy of ‘The Winners Mentality ”

Other Publications

Intermittent Fasting 16/8

Intermittent Fasting for Women over 50

Table of Contents

Introduction

Facebook group

Bodyweight Training vs Weight Training

Busting the Myths

How to use this book

The lingo

A Quick Word On Nutrition

Shopping list

Your Magic Number

Work on Your Inside Game

Beginner weeks 1-4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Conclusion