COVER PAGE

PAGE 1

INTRODUCTION
WHY YOU SHOULD LOOK AFTER YOUR HEALTH
WHERE DOES FOOD FIT INTO ALL OF THIS?
PROTIENS, CARBS AND FATS
HOW MUCH IS TOO MUCH?
HOW DOES EXERCISE HELP?
HEALTH MYTHS DEBUNKED
PORTION CONTROL
WHAT YOU NEED FOR THE PROGRAM
30 DAY PROGRAM INTRO
WORKOUT DIARY
DAILY WORKOUTS
EXERCISE INDEX

PAGE 3
PAGE 4
PAGE 5
PAGE 6-7
PAGE 8-9
PAGE 10-11
PAGE 12-14
PAGE 15-16
PAGE 17
PAGE 18
PAGE 19
PAGE 20-24
PAGE 25-32

Note: This e book is for the general fitness interest only. The information contained herein should not be
taken as medical advice. The information is not intended to diagnose, treat, cure or prevent any health
problem. The information is not intended to replace the advice of a physician or health professional.
Please consult your physician or a health professional before beginning any diet or exercise program.

PAGE 2

Introduction
IT IS NEVER TOO EARLY TO TAKE
CONTROL OF YOUR HEALTH, AND
AT FIT AFFINITY WE ARE TRUE
AMBASSADORS FOR EQUIPPING
PEOPLE OF ALL AGES WITH THE
TOOLS REQUIRED TO MANAGE A
HEALTHY LIFESTYLE.

First things first this is not a diet.

Diets are a short-term solution
to a problem that almost always
results in you over-indulging. So,
how do you improve your health
in the long-term? The answer is to
create healthy eating and exercise
habits. But how?!
Well, lucky for you, we are a generous
bunch! Our experts are brimming with
wonderful wisdom to hone your diet and
fine tune your fitness regime. Regardless
of whether youre a professional athlete,
talented actor, avid reader or video game
enthusiast, your body needs to be filled with
the correct fuel to reach its full potential. So,
what are you waiting for?

Weve said it before

and well say it again
if it seems too good
to be true, it most
probably is.

trust us! Furthermore, nourishing your body

with proper, wholesome fuel, especially
during this critical phase of development will
ensure you realize your full potential.
Weve said it before and well say it again
if it seems too good to be true, it most
probably is. Like anything else in life, results
dont come without hard work. But, we feel
confident that with the right advice, some
serious commitment, and a thick slice of
hard work, youll reap the rewards in no
time.
Expertly created and super easy to follow,
our Teen Fitness Guide will dispel some
long-held myths, provide you with a
supreme collection of home work-out
routines, and recommend some meals
and snack ideas to set you on the path to
success. Whether youre completely clueless
or a freak for all things fitness, our buttkicking program caters to all abilities and
objectives. Ready to embark on your voyage
to fitness success? Well, lets get started!

Its no secret that being young comes with

a truckload of advantages. Establishing
healthy eating habits and exercise routines
as a teenager will help you in the future
PAGE 3

k
o
o
l
u
o
y
d
l
u
Why you sho r health?
after you

FOR MOST, THE MAIN DRIVE FOR EATING RIGHT AND

EXERCISING IS TO CARVE A BEACH BEAUTIFUL BODY FOR THE
SUMMER. BUT, THERE ARE A BUNCH OF OTHER EXCELLENT
REASONS TO MAINTAIN A HEALTHY LIFESTYLE, INCLUDING:

Eating the right foods gives you the vitamins, minerals, and nutrients you
need to function and thrive.
Regular physical activity and a healthy diet can lower your blood pressure and
cholesterol levels, and reduce the risk of illnesses such as type 2 diabetes or
heart disease.
Regular exercise facilitates an effective and regular sleeping pattern, which
improves concentration levels and general mental health.
Exercise, combined with foods rich in calcium, is necessary to build strong,
healthy bones, and can help slow the bone loss associated with getting older.
Being in good shape can give you more energy, reduce anxiety and
depression, improve self-esteem, and help you better manage stress.
You look better when youre in shape and eating right. Staying active helps
you tone muscles and improve your posture. Both moving more and eating
healthy are important to maintaining a healthy weight.
Studies have shown that being physically fit during your teenage years is
linked to having a higher IQ, and increases the likelihood of higher-thanaverage educational and professional achievements in adulthood.
As a teenager, it is even more important to eat healthy as youre constantly
growing. Whilst growing, you will feel hungrier because you need the extra
calories to develop. Eating the right foods, along with engaging in regular
exercise, will help with weight control.

PAGE 4

So, where does food

f
i
t
into all of this?
A nutritious diet is central to good health.
The food that you eat provides you with vital
energy, and directly controls the function of
your body and brain. Calories are the unit
of measure for stored energy in food. The
body utilizes energy released from calories
for a range of bodily functions, ranging from
concentration to growth and repair.
Not only does the body require nutrients from food for
its everyday processes, but when you exercise, proper
nutrition is crucial to replenish your stores.
As nutrition and exercise go hand in hand, your success
will largely hinge on striking a healthy balance between
the two. A proper diet will provide your muscles with the
energy needed to work-out and recover.
At Fit Affinity, we understand that the world of nutrition
can be complex and overwhelming, but we are here to
guide you along the way. Eating the right foods doesnt
have to be difficult as long as you understand the
essentials, youll be well on your way to success.

A PROPER DIET
WILL PROVIDE
YOUR MUSCLES
WITH THE
ENERGY NEEDED
TO WORK-OUT
AND RECOVER.

The basic premise of a diet encourages the avoidance

of bad foods and the consumption of good foods, but
which are which, and how much is too much? Lets break
things down a bit!
Nutrients are substances found in all foods, and theyre
required by your body for growth, metabolism, and
many other essential functions. Nutrients are split into
two categories micronutrients and macronutrients.
Micronutrients are comprised of vitamins and minerals,
and are essential in small quantities to ensure normal
metabolism, growth, and physical well-being. In
comparison, macronutrients are chemicals found in
food that provide calories (energy) to the body, and they
come in three forms carbohydrates, proteins, and fats.
It is vital that your diet consists of a balance of all three.
PAGE 5

Proteins
A protein is made up of building blocks known as amino acids.
There are 20 different amino acids, nine of which are said to be
essential, as our bodies cannot manufacture them on their own.
Essential proteins must be consumed through the foods that we
eat.
Proteins play a central role in building and repairing body
tissue. The consumption of protein is particularly important for
physically active people, as their muscle tissue is always in need
of constant repair. As they are complex molecules, proteins are
a slow releasing source of energy, which explains why you feel
fuller for longer.

Some foods rich in protein include chicken, turkey,

egg whites, fish, Greek yoghurt, beef, and cottage
cheese.

Carbohydrates
Carbohydrates act as the brains main energy source. The body
requires energy in the form of glucose, and works by converting
carbohydrate molecules into energy. Carbohydrates are also a
source of calories to maintain body weight. An optimum level of
carbs prevents the likelihood of the build-up of fat.
Carbohydrates are split into two categories simple and complex.
Simple carbs are just that carbohydrates in their simplest form.
They are the most basic sugars (glucose, fructose) and cannot be
broken down. In contrast, complex carbohydrates consist of long
strings of simple carbohydrates, thus they can be broken down
into their primitive form.
Fast or simple carbohydrates include processed sources, such
as bread, candy, fruits, and some starchy vegetables. As the
carbohydrate molecules are simple, the body can break them
down very rapidly to release the energy it needs. They are a great
way of restoring glycogen stores following rigorous exercise,
however, they must be consumed in moderation as they elevate
blood sugar levels, which can increase the risk of type 2 diabetes
and heart disease.
In contrast, slow or complex carbohydrates are much more
difficult for the body to break down, meaning they provide your
body with energy over an extended period, without a sharp rise
in blood sugar levels. Slow releasing carbohydrates include whole
grains, the majority of vegetables, beans and seeds, and more
often than not are high in fiber.

Examples of carbohydrate rich foods include bread,

rice, pasta, quinoa, oats, cereals, energy drinks, fruits,
and vegetables.

PAGE 6

Fats

Fats are the slowest source of energy, and work to protect the bodys
internal organs. Certain essential fats are also needed for the formation
of hormones, and for this reason they are a vital part of your diet. There
are four main types of fats found in food saturated, monounsaturated,
polyunsaturated, and trans-fatty acids.
Saturated fats: Solid at room temperature and most commonly
originating from animals, they consist of fatty acid chains, and are
saturated because they have no available bonds for more hydrogen
atoms. Examples of foods loaded with saturated fats include butter,
cheese, and lard.
Monounsaturated fats: Liquid at room temperature, monounsaturated
fats are believed to play a key role in lowering blood cholesterol levels,
thus are an essential part of ones diet to protect against heart disease.
Examples of foods rich in monounsaturated fats include olive, peanut,
and canola oils.
Polyunsaturated fats: Like monounsaturated fats, polyunsaturated fats
are liquid at room temperature. They can be further divided into the
omega-6 and omega-3 categories. Corn oil and safflower oil both have
omega-6 and omega-3. Omega-3 is believed to aid in heart health, and
to positively impact on brain and eye function. Oily fish such as salmon,
herring, and mackerel are all good sources of omega-3, as are walnuts
and some oils.
Trans-fatty acids: Produced as a result of the partial hydrogenation of
vegetable oils, trans-fatty acids are present in hardened vegetable oils,
most margarines, commercial baked foods, and many fried foods. Eating
an excess quantity of these fats is believed to be linked to an increased
risk of heart disease.

Sources of good fats include avocado, egg yolks, olives,

nuts, salmon, coconut oil, flax seeds, and fish oil capsules.

PAGE 7

?
h
c
u
m
o
o
t
s
How much i
There is a headache-inducing pool of advice
when it comes to weight loss and nutrition, and
although the majority of it will assist you in
your quest for success, its virtually impossible
to follow all of the rules to the letter. Whether
youre hoping for a quick fix shake diet or a slow
and steady change to your lifestyle, the advice
out there can be quite complex and conflicting.
So, lets make things simple! When it comes to
food, balance is your best friend! You need to
strike a nice balance between proteins, fats, and
carbohydrates to give your body everything it
requires to function to the best of its ability.
Forget everything youve already learnt about
why, when, what, and how much you should be
eating we are going back to basics. First and
foremost, this program is designed for you a
young adult with a body that is still growing!
Plus, it incorporates a fair amount of exercise,
so we cannot stress enough the importance of
eating plenty. Although it may be tempting to
dramatically reduce calorie intake so that your
body will eat away at its existing fat stores, it just
doesnt work like that. Want the truth? Eating less
doesnt create the need to burn body fat. In fact,
it creates the need for the body to slow down.
If you arent eating enough, your body will hold
onto body fat and burn muscle tissue instead.
Muscle tissue burns more calories than fat tissue,
so when your body thinks its starving, it chooses
to burn away at calorie-hungry muscle tissue to
preserve calories. Further, your metabolism slows
right down, meaning the rate at which you burn
calories is lessened significantly. Up to 70% of

Forget everything
youve already
learnt about why,
when, what, and
how much you
should be eating
we are going
back to basics.

weight loss from eating too little is from burning

muscle and not fat, and when you inevitably
fall off the starvation wagon, there is even
less muscle than before to burn off the excess
calories you have started to consume, resulting
in greater weight gain. To add to this nightmare,
although a serious calorie deficit will display an
initial weight loss, youre likely to hit a plateau,
and will need to lower your calories even further
to lose more weight.
A gradual, sustainable, and healthy weight loss
regime will not affect your metabolism. In fact,
with the right amount of the right foods, your
metabolism will become more efficient, so youll
find that you can eat more whilst maintaining a
steady weight.
In whats increasingly becoming a world in which
instant gratification is sought, many people fall
into the trap of expecting too much too soon,
and when their unrealistic expectations arent
realized, they lose sight of their initial goals.
Newsflash quick fixes do not work! You wont
achieve your goals overnight, and, conversely,
you wont lose any progress made overnight.
By taking things slowly and adapting your
lifestyle, you will see marked, visible changes
with little effort, and if you find yourself giving
into temptation on occasion, your body will be
programmed to reorganize itself and compensate
for any deviation from the correct path (as long
as you get things back on track eventually!)
Whether you have weight loss in mind, just want
to look better, or get fitter and healthier, you
must eat enough. There are absolutely no good
reasons to starve yourself.

PAGE 8

Here are some quick-fire tips

for nutritional success:

Dont worr
There is no y about timings.
carbs afte truth in the no
r 5.00pm r
ule.

Aim for three nutritious and hearty portions a day, with two to three healthy snacks
squeezed in.
The goal after a meal is to feel full. Anything less and youll be reaching for the snack stash
in no time. Anything too much, and youll find yourself consuming unnecessary calories.
If youre feeling hungry, grab something to eat. Its that simple! But, be sure to go for
healthier options. Instead of chocolate or candy, reach for an apple or non-fat yoghurt.
Include plenty of vegetables, lean meats, and fish; basically everything youve been advised
to eat in the past. Where possible, avoid processed foods. Get back to basics and go for the
natural version instead fruits, vegetables, fresh chicken breasts, and plain nuts.
To ensure you feel fuller for longer, opt for complex carbohydrates.
Avoid sugary drinks and fast food, as they contain unnecessary calories with minimal
nutritional value.
Carry a nutritious snack around with you, as it will stop you from heading to the candy
section in the store when hunger strikes.
Dont worry about timings. There is no truth in the no carbs after 5.00pm rule. In saying
that, try to avoid eating very late, as your body needs a chance to digest the food it consumes
before it sleeps.
If youre eating out, dont panic as there are plenty of healthy options available on
restaurant menus. You might even find that checking out the menu beforehand helps you
prepare or you can take the stress out of the occasion by selecting your dish at home! Also,
dont be afraid to make specific requests to the person serving you, for example, you can ask
for no oil, salad instead of fries, or dressing on the side of salad. Its perfectly normal to make
a request when dining out, and its a great way to ensure youre not consuming pointless
calories.
As it is beneficial to consume protein after a work-out, you should grab a protein shake, bar
or some Greek yoghurt to get the most out of your training efforts.
Have a treat every now and again! Aim for 80/20 eat well 80% of the time and indulge for
the other 20%. Dont deprive yourself of anything or youre likely to obsess over it and splurge
in a weak moment.
If youve had a carb heavy breakfast or a lot of fat at lunch, aim to reduce your intake of that
macronutrient for the rest of the day. Its not necessary to count how much youre having, but
try to balance the amounts from day-to-day. Even if you indulge on fast food at lunch, opt for
a lighter meal at dinner and youll regulate your calorie intake.
One cheat snack/meal/day is not going to affect the course of your progress too much just
dont make a habit of it! If you fall off of the wagon, just get back on and dont look back!

PAGE 9

HOW DOE
EXERCISE S
HELP?

Whether youre a hardened health fanatic or fit-phobic

rookie, our teen fitness program has been expertly
designed to assist you at each and every stage of your
fitness voyage.
As weve examined what you should be eating, we now need to
focus on what you should be doing. Youve heard it time and
again exercise is fantastic for your health, but why? Well, it keeps
your body conditioned and mobile, maintains strong joints, builds
stamina and flexibility, and aids in weight control. If that wasnt
good enough, it also keeps your heart healthy, lowers blood
pressure, and releases chemicals called endorphins which support
positive mental health. And, those are just a few of the many
benefits associated with engaging in regular exercise.

EXERCISE IS
FANTASTIC FOR
YOUR HEALTH,
BUT WHY?
WELL, IT KEEPS
YOUR BODY
CONDITIONED
AND MOBILE,
MAINTAINS
STRONG
JOINTS, BUILDS
STAMINA AND
FLEXIBILITY,
AND AIDS
IN WEIGHT
CONTROL.

As nutrition and exercise are dependent on one another, a proper

diet is critical when paired with regular exercise, as it will allow
your muscles to endure the work-out, assist you in recovery, and
give you the best possible chance of changing your body for the
better.
If visible, solid results sit at the top of your wish-list, the solution is
consistent exercise, proper nutrition, and good old-fashioned hard
work.
The best exercise routine consists of cardio, strength and
resistance, and flexibility and stretching. An effective combination
of all three will tone your body, increase endurance, build muscle,
encourage flexibility, and offer the previously mentioned health
benefits, but if all of this sounds terrifyingly complicated, dont
worry! Our fitness experts have carefully constructed, prepared,
and gift-wrapped a practically perfect work-out plan for you to
follow, which incorporates everything thats important.
Oh, and we forgot to mention the best bit the work-outs can be
performed anywhere the comfort of your own home, at the park
or even in your bedroom. No fancy equipment and no expensive
gym memberships are needed all you require is good oldfashioned hard work.

PAGE 10

To help you out even more, weve tackled

some of the most common fitness traps to
prevent you from stumbling at the starting
blocks:
ment

Fitness Trap #1 - Expecting pain, boredom or embarrass

probably
andable, as it is hard work, boring, and you
So, you hate running? Thats quite underst
. The
walk
your friends as you crawl along the side
ther
dread the thought of getting recognized by
whe
,
something that you derive enjoyment from
y,
solution is simple dont run! Instead, find
ousl
t, swimming, cycling or country walks. Seri
it be dancing, yoga, martial arts, a team spor
it!
something else a try. You might just enjoy
there are so many options out there. Give

Fitness Trap #2 - Sticking to the sa

me old thing

Like your brain, your body get

s bored very easily, and witho
ut being challenged, it will no
and grow. If the cross-traine
r is your thing, thats fine, bu
t develop
t if your exercise routine con
sessions spent exclusively on
sists of long
the cross-trainer, youll find
that your results reach a pla
quickly. By incorporating oth
teau very
er types of exercise (strength
, endurance) into your routin
muscles will be faced with a
e, your
challenge and will be forced
to adapt and grow.

Fitness Trap #3 - Worrying about weight gain

In case you missed the memo, girls gain weight in their teen years. It is natural and very healthy
for girls, as they develop into women, to put on pounds as they progress through such a
hormone heavy stage of life. We cannot stress enough how important it is for you to accept this.
In fact, you should embrace it, however, this doesnt mean that you should spend your teens on
the couch with a tub of Ben & Jerrys. Regular exercise and proper nutrition will not only keep you
healthy, but also ensure you dont venture into the red zone of weight gain.

Fitness Trap #4 - Talking yourself

out of exercise

Maybe its because you dont

think you have the time or pe
rhaps you believe that you loo
silly when exercising. Whate
ver your excuse, its almost
k
certain to be invalid. At Fit Affi
understand that everyone ha
nity, we
s excuses, but its key that you
simply get on with it. We can
ignore the voice in your head
assure you that nobody has
and
ever regretted a work-out, ho
will regret not working out.
wever, you
Not only do we recommend
the work-outs detailed in the
but we also expect you to tak
program,
e advantage of opportunities
for activity in your everyday
taking the stairs instead of the
life, such as
elevator, parking your car in
the farthest spot or even lea
car at home it will all be of
ving the
benefit to you in the long run
.

PAGE 11

Health myths debunked!

Eggs are bad for your heart, calories eaten at night are
more fattening than those eaten early in the day, and if
youre not working up a sweat, youre not working hard
enough. These are just some of the tons of ridiculous myths
floating around the Internet, and you may even trust a few of
them!
The thing is, some myths are just harmless half-truths,
but many others can actually be harmful, thus its crucial
to separate the facts from the fibs. Were going to take a
look at some of the most common and most outrageous
myths to uncover the truth, and ensure what youre doing is
completely constructive.

I need to
work-out at
the gym for it
to count.

The gym isnt the solution to your problems. If you want to get in shape, all you need
to do is get moving. Fancy gym equipment doesnt provide a miracle quick fix, and no
amount of money will get you to where you want to be. We cannot stress enough the
simple value of a good plan and some steely determination.
Not only can you easily accomplish an effective work-out at home, youll probably
find that the gym provides even more excuses to stand in the way of your success.
Whether its the worry of embarrassing yourself by trying something new, lacking the
time to get to the gym or putting it off because of the crowds, youre bound to find a
reason not to go.
The only thing that will hamper your progress at home is a lack of guidance. Donning
your work-out gear and performing some star jumps will not equal results. You will
find it very difficult to monitor progress, and as a result you will quickly lose your
drive. By following Fit Affinitys exercise program, you can ensure what youre doing
is worth it, whilst saving yourself a considerable amount of time and money. All you
need to bring to the party is motivation!

Not true. Many people believe that by putting in hours at the gym, theyre entitled to eat
whatever they want. After all, theyre working the calories off, right? Wrong! Feasting on a
post-workout Big Mac will replace all of the calories (and then some) that you burned off
during exercise, leaving you back at square one. Plus, youre not re-fuelling your body with
the right nutrients, which will impede your progress and recovery.
Although regular exercise will help you reach whatever your aims may be, diet still
remains the most crucial key to victory. If you work-out regularly, you can afford to indulge
occasionally. If you eat anything you want and justify it because you work-out on a regular
basis, youre missing the point entirely.
Even if youre exercising regularly, you must pay attention to your diet. This will ensure that
youre not consuming unnecessary calories, and that youre effectively powering your body.
Its okay for serious body builders to increase their calorie intake, as their muscles need
adequate fuel to recover and grow, but training a few times a week doesnt give you the
right to eat what you want. Itll wreck your efforts and slow down your progress.
PAGE 12

If Im
exercising, I
can eat what
I want

Although there is no magic formula for getting in shape quickly, research has found
that spending hours exercising is counterproductive. In fact, studies have shown that
even 20 minutes of exercise will help improve your fitness. Often, long work-outs
heighten the risk of injury, and it is so much harder to maintain motivation for a long
period of time.
It is important, however, to ensure your work-outs are intense enough to get
your heart pumping. Luckily for you, our program incorporates High Intensity
Interval Training (HIIT) a fancy title for short work-outs that require significant
cardiovascular effort (in other words, youll be struggling to catch your breath). But,
weve also included a mix of other training styles to properly challenge and change
your body.

I need to
train for
hours to get
in shape

Getting in shape takes a lot of hard work and consistent effort, but its often the case
that short, regular work-outs, paired with a good diet, are much more beneficial.

I need
supplements to
build muscle

Supplements can help, especially if youre a body builder or strength athlete, but
working out several times a week to build your fitness base and tone your muscles
doesnt warrant supplementation. Whilst we advise that you consume a protein source
following strength training to aid in muscle recovery and growth, you dont need to
obsess about it. Protein shakes and bars are a great source of protein, and are just as
effective as natural protein sources, but a complete diet will give you everything you
need. If you find that a shake better suits your lifestyle or the thought of a chicken
salad following a work-out turns your stomach, then do what works for you. All were
saying is that a balanced diet will provide you with all of the nutrients you need, thus
supplements arent required.
The same goes for sugary drinks. Sports drinks, sometimes called isotonic, aim to
replace what is lost in sweat and sugar (glucose) during very intense exercise, such as
marathon training. They arent necessary for low intensity exercise, and wont enhance
your performance. Our advice? Stick to water, and steer clear of sugary drinks.
Depending on your work-out, the calories in the drink may even offset the calories
youve burned!

Carbohydrates get a bad rap. They are the first to get cut out of the diets of people
looking to lose weight, and are often replaced with proteins.
But, carbohydrates arent evil. In fact, as weve already mentioned, they are an essential
macronutrient, and your body needs them to function properly. Of course, there are good
and bad carbohydrates. Refined carbohydrates, found in candy, chocolate, cakes, and
white bread should be avoided, however, the good kind are extremely good! Fruits and
vegetables are examples of foods rich in carbohydrates, and they provide your body with
a host of fantastic macronutrients. As long as you limit your intake of sugar rich fruits
such as pineapples and grapes, you can pretty much eat as many vegetables and fruits
as you want. Whats more, carbohydrate rich foods often contain whole grains, which
provide fiber, iron, folic acid, and vitamin B, all of which are necessary for our overall
health.
As long as youre eating the right kinds and do so in moderation, carbohydrates should be
an integral element of your diet.

PAGE 13

Carbs are bad

for me

Contrary to popular belief, weight training can be safe and good for children, and
doesnt stunt their growth or make them susceptible to weak joints and injuries for the
rest of their lives. In fact, strength training is not only safe for youngsters, with some
suggesting that its essential.

Weight
training is
bad for young
people

With so many benefits linked to weight training, you would be foolish to disregard it. On
top of strengthening muscles, tendons, and ligaments, it also reduces the risk of injury.
Further, it builds muscle, boosts metabolism, assists with fat loss, defines muscles,
improves balance and stability, and lowers blood pressure. And, that is just the tip of
the iceberg!
There are a few caveats to bear in mind. Dont overdo it. Its totally up to you to decide
what constitutes as enough and whats too much. If you feel discomfort or pain, stop.
Youll risk injury and impede your progress. Make sure you warm-up and cool down
for five to 10 minutes to prepare your muscles for vigorous exercise. Ensure your
technique is proper. Generally, you can tell whats right by examining yourself in the
mirror. If your form is painful or strained, adapt your technique. It also important that
you get plenty of rest, as your muscles wont grow if they arent given the chance to
recover. Lastly, avoid weight training on consecutive days and get lots of sleep. Your
body and mind will thank you!

The thing is, some

myths are just
harmless half-truths,
but many others can
actually be harmful,
thus its crucial to
separate the facts
from the fibs.

PAGE 14

l
o
r
t
n
o
c
Portion
No matter how healthy your diet is, eating too much or too little can still be bad for
you. What a portion size actually is - and eating that amount - is tricky. People are
notoriously bad at estimating what, say, a cup of breakfast cereal looks like, so its
important to give serious thought to how much youre eating.
Dont skip meals: If youre starving, youre more likely to help yourself to an extra-large portion. You
need to eat at least three times a day, and try to avoid going without eating for longer than five hours.
As a general rule, breakfast, lunch, and dinner followed by one or two small snacks will keep hunger at
bay, and ensure youre consuming stable portions.
Stick to portion sizes: If a food specifies a serving size, weigh it out and stick to it. The
recommendation is there because its deemed to be a normal amount for a person to consume.
Know your rules of thumb: Did you know that three ounces of lean meat is the approximate size of a
deck of cards or that a sensible portion of pasta or rice is about the size of a fist? Use these rules and
stick to them!
Plan meals: If you have a general idea of what youre going to eat for the day, you wont experience
the last-minute panic when its about time to eat. Itll help with what youre eating, as well as how
much.
Control your snacks: As a general rule, snacks should contain approximately 100 calories and 15
grams of carbohydrate. Try to avoid anything that will push you too far over that limit.
Use your plate: Did you know that there are portion control plates you can buy to manage your
portion sizes? Unless you think these would be of benefit to you, it isnt necessary to get one, but its
a useful concept to bear in mind. For most of your meals, stick to the 25% protein, 25% carbohydrate,
and 50% vegetable rule.
Develop good habits: Begin by filling your plate with green veggies. Not only will they trick your mind
into thinking you have a huge plate of food, you will fill up with minimal calorific content.
Dont snack out of the bag: Read the food label, serve yourself one portion, and put the rest away.
Practice this for chips, nuts, pretzels, and other snacks.

To make your fitness journey that little bit easier, weve provided you
with a list of carbohydrate, fat, and protein source examples. Although
weve specified recommendations for good and not so good options,
we must stress that this is only a guideline.
We arent advising you to consume foods exclusively from the good
list. As mentioned previously, the key to a healthy lifestyle is balance.
As a rule, aim mostly for good, but dont completely exclude the not so
good.
Oh, and another thing - the not so good column is not necessarily bad.
Whilst we wouldnt recommend drinking soda as its full of unnecessary,
un-nutritional calories, the majority of foods on the not so good list are
just not the best option.
Its just a case of using your common sense. If you can opt for
something from the good column, then go right ahead, but if you want
to treat yourself, dont restrict yourself just because its on the not so
good list. Be sensible and try to strike that all-important balance!

PAGE 15

CARBOHYDRATES
GOOD

NOT SO GOOD

Any complex, slow release carbs

Sweet potatoes
Legumes (i.e. lentils and beans)
Berries (i.e. raspberries, blueberries)
Lightly sweet/salted popcorn
Oats
Unprocessed whole grains (i.e. rye, quinoa)
Non-starchy veg. (i.e. lettuce, broccoli)

Fruits with a high sugar content

(i.e. bananas, mangoes, grapes)
Refined grains
(i.e. white bread, pizza crust)
Baked goods and pastries
Candy
Artificial syrups
Soda and sugary drinks

FATS
GOOD
Plain nuts
Egg yolks
Avocado
Dark chocolate
Fatty fish (i.e. salmon, mackerel)
Seeds (i.e. flax/chia)
Olives and olive oil
Natural nut butters

NOT SO GOOD
Stick margarine
Whole milk
Cheese
Butter or lard
Pre-packaged treats
(i.e. cookies, potato chips)
Milk chocolate

PROTEINS
GOOD
Chicken breast
Turkey breast
Egg whites
Non-fat Greek yoghurt
Cottage cheese
Lean steak
Ground beef
Fish (i.e. tuna, halibut)
Beans and lentils

NOT SO GOOD
Processed meats (i.e. burgers, hotdogs)
Any meat deep fried in oil
Bacon
Sandwich meat
Sausages
Marbled steak

In the event that youre still completely puzzled about what to eat, weve listed some really
simple meal ideas to get you started. Whilst we havent specified which meal type they are,
it gives you an idea of how much you should be putting on your plate so youre not over or
under-eating. Again, its a case of using your common sense to adapt them to your tastes
whilst sticking to the rules!
Two slices of wholemeal toast topped with sliced avocado
Oatmeal made with water and topped with berries
Non-fat Greek yoghurt with strawberries and blueberries
Chicken Caesar salad (without dressing)
Vegetable soup with small wholemeal roll and non-fat cottage cheese
Whole egg or egg white omelette with peppers and onions
Wholemeal wrap with tuna and salad
Grilled turkey breast with brown rice and broccoli
Vegetable stir fry
Baked white fish, potato, and asparagus
PAGE 16

d
e
e
n
u
o
y
What
m
a
r
g
o
r
p
e
for th
BEFORE YOU GET GOING, ITS WISE
TO ENSURE YOU HAVE EVERYTHING
YOU NEED. AS WEVE ALREADY STATED, THERES NO POINT IN FORKING
OUT FOR A COSTLY GYM MEMBERSHIP. ALL YOU NEED ARE A FEW
ESSENTIALS TO WORK-OUT FROM
HOME, AND WEVE EVEN SUGGESTED SOME EASY ALTERNATIVES IF
YOU CANT GET HOLD OF THE REAL
THING.

Dumbbells

Small handheld weights used to build strength in your arms, shoulders,

chest, back, and so much more. Its vital that they are a comfortable
weight for you. If theyre too heavy, youll risk injury and failure, and if
theyre too light, you wont be challenging yourself.
If youre looking to expand your kit, dumbbells can be purchased fairly
cheaply. If not, any two equal-sized, equal-weighted handheld objects will
work just fine.

Exercise mat

Working out on hard flooring can be uncomfortable, and there is the

possibility that you could end up with a few bruises. A yoga mat or soft
exercise mat is ideal to soften the impact and provide your back with the
support it needs. Having said that, a thick beach towel, rug or blanket will
work just as well just make sure it isnt slippery or unsafe.

Music

A great way to get the energy flowing and pump some motivation through
your body. Create a work-out playlist and blast your favourite music. If
youre working out at home, you might find that headphones are a bit
more considerate.

Water

Whether youre an elite athlete or a professional in the making, its essential that you drink water during exercise. Your ability to reach your athletic
potential can decline as a result of a small degree of dehydration, so be
sure to keep a bottle of water handy, and keep yourself hydrated at all
times!

PAGE 17

30-day
program
The 30-day program will include Moderate Intensity Steady State cardio (MISS).

MISS refers to cardiovascular activity that demands you exercise at 60 to 70% of your
maximum heart rate. Good forms of MISS cardio include:
- Incline walking
- Jogging
- Bike riding
- Elliptical

In the 30-day program, you will be given a certain

number of calories to burn in each of your MISS sessions. How you burn them is up to you, and you may
fit the MISS session in at any time of the day that
suits you best.
The 30-day program will also include High Intensity
Interval Training. A HIIT work-out should be
structured as follows:
- Five-minute warm-up
- Ten one-minute rounds, with 45 seconds of all-out
intensity followed by 15 seconds of rest
- Five-minute cool down
HIIT can be done in a variety of ways, such as running,
swimming, skipping cycling, on the Stairmaster, and
on the elliptical, just to name a few.

Other definitions

Rep: One repetition

Set: The total repetitions of one exercise comprise one set
Cardio: Cardiovascular
Superset: When one exercise is completed and another immediately follows
Dropset: The same exercise done with less weight immediately after

PAGE 18

Work-out Diary
FEEL FREE TO PRINT OFF YOUR WORK-OUT
DIARY TO REMIND YOU OF WHATS ON
TODAYS AGENDA!

DAY 1

DAY 2

Upper Body
Lower Body A
A

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

Cardio: MISS

Rest

Push A

Legs A

Core A

DAY 8

DAY 9

DAY 10

DAY 11

DAY 12

DAY 13

DAY 14

Pull A

Cardio: HIIT

Lower Body B

Upper
Body B

Rest

Cardio:
MISS

Push B

DAY 15

DAY 16

DAY 17

DAY 18

DAY 19

DAY 20

DAY 21

Pull B

Legs B

Core B

Cardio:
MISS

Rest

Upper
Body C

Lower Body
C

DAY 22

DAY 23

DAY 24

DAY 25

DAY 26

DAY 27

DAY 28

Cardio: HIIT

Rest

Push C

Pull C

Legs C

Cardio:
MISS

Core C

DAY 29

DAY 30

Upper Body
Lower Body D
D

PAGE 19

Day 1: Upper Body A

Exercise
SETS

REPS

Standing dumbbell shoulder press

10-12

Push-ups (on knees if necessary)

8 - 10

Dumbbell bicep curls

10 -12

Overhead dumbbell extensions

10 - 12

Day 2: Lower Body A

Exercise
SETS

REPS

Jumping squats

20

Walking lunges

10 -12
PER LEG

Donkey kick-backs

10 -12
PER LEG

Goblet squats

15

Day 3: Cardio (MISS)

Exercise
CARDIO OF CHOICE

Aim to burn 250 to

300 calories

Day 4. REST

Day 5: Push A
Exercise

SETS

REPS

Bench dips

10

Dumbbell side raises

12

Dumbbell front raises

10 -12

Tricep kick-backs

15

Day 6: Legs A
Exercise

SETS

REPS

Squats holding dumbbells overhead

10 - 12

Step-ups

10 -15
PER LEG

Jumping burpees

25

Squats (hold on the wall)

30 -40
SECONDS

PAGE 20

Day 7: Core A
Exercise

SETS

REPS

Crunches

15

Leg raises

12 -15

Mountain climbers

30 - 45

SETS

REPS

Bent over dumbbell rows

10 - 12

Lower back curls

10 - 12

Bent over flys

10 - 12

Dumbbell bicep hammer curls palms

facing inside at all times

15

Day 8: Pull A
Exercise

Day 9: Cardio (HITT)

Exercise
CARDIO OF CHOICE

Day 10: Lower Body B

Exercise
SETS

REPS

Walking lunges

15 steps per
leg

Standing bench jumps

20

Sumo squats

20 - 25

Glute bridges three second hold at

top

15 -20

Day 11: Upper Body B

Exercise
SETS

REPS

Push-ups (on knees if necessary)

10

Double arm dumbbell rows

10 - 12

Standing dumbbell shoulder press

10 - 12

Dumbbell bicep curls - palms facing

forward at all times

15

One arm dumbbell tricep extensions

15

Day 12: REST

Day 13: Cardio (MISS)
Exercise
CARDIO OF CHOICE

PAGE 21

Aim to burn to 300

calories

Day 14: Push B

Exercise
SETS

REPS

Dumbbell front raises

16 - 18

Bench dips superset with dumbbell

side raises

15 - 20

Tricep kick-backs

10 - 12

Double arm overhead dumbbell

extensions

15

Day 15: Pull B

Exercise

SETS

REPS

Lower back curls with two second pause

at top

25

Bent over flys

15

Dumbbell bicep curls any variation you

choose

10 - 12

Single arm dumbbell rows palms facing

forward

15

Day 16: Legs B

Exercise
SETS

REPS

Goblet squats superset

holding dumbbell overhead

20 reps per exercise

Stationary lunges superset

with mountain climbers

24 reps per leg and

40 reps of mountain
climbers

Donkey kick-backs superset with glute bridges

12 to 15 reps per leg

for kick-backs and
30 reps for glute
bridges

Day 17: Core B

Exercise

SETS

REPS

Reverse crunches

25

Heel touches

20 reps
per
side

Sit-ups

10 -15

Obliques/side crunches

15

Day 18: Cardio (MISS)

Exercise
CARDIO OF CHOICE

Aim to burn to 350

calories

Day 19: REST

PAGE 22

Day 20: Upper Body C

Exercise
SETS

REPS

Standing dumbbell shoulder press superset with bent over dumbbell rows

20 reps per
exercise

Dumbbell bicep curls - palms facing

forward superset with overhead tricep
extensions

20 to 25 reps
per exercise

Bench dips superset with push-ups on

your knees

8 to 15 reps
per exercise

Day 21: Lower Body C

Exercise
SETS

REPS

Goblet squats

10 - 20

Knee-ups

20 steps per
leg

Jumping squats

20

Donkey kick-backs

20 reps per
leg

Squats - hold on wall

40 to 50
seconds

Day 22: Cardio (HITT)

Exercise
CARDIO OF CHOICE

Day 23: REST

Day 24: Push C
Exercise
SETS

REPS

Push-ups (on knees if necessary)

20

Standing dumbbell shoulder press

dropset

20 + 15 on
the dropset

Dumbbell side raises superset with

dumbbell front raises

15 to 20 reps
per exercise

Tricep kick-backs superset with double

arm overhead extensions

15 reps per
exercise

Day 25: Pull C

Exercise
SETS

REPS

Dumbbell lat pullovers

20 -25

Single arm dumbbell rows dropset

20 + 15 on
the dropset

Bent over flys

20

Dumbbell bicep curls palms facing

inward (hammer curls)

20

PAGE 23

Day 26: Legs C Jumping stationary lunges

Exercise
SETS
REPS
Jumping stationary lunges

20 per leg

Squats holding dumbbell overhead

20

Side lunges

20 per leg

Glute bridges

20

Day 27: Cardio (MISS)

Exercise
CARDIO OF CHOICE

Exercise

Aim to burn to 400 calories

Day 28: Core C

SETS

REPS

Top taps

25

Heel touches

20 reps per side

Scissor kicks- if too hard, do regular

crunches

10 reps per exercise

Planks

45 to 60 seconds

Day 29: Upper Body D

Exercise
SETS

REPS

Press-ups into burpees (on knees if necessary)

20

Dumbbell bent over rows

25

Dumbbell curls- with palms facing forward

superset with palms facing inward

15 reps per exercise

Dumbbell shoulder press dropset if you

can

20

Commandos

40 to 50 seconds

Day 30: Lower Body D

Exercise
SETS

REPS

Sumo squats with two to three second pause at the bottom

20

Standing bench jumps

15 -20

Lunges with leg ups

12 to 15 reps per leg

Jumping squats superset with

squats hold on wall

20 reps followed by 30 to
40 second hold on wall

Donkey kick-backs superset with

glute bridges

20 reps per leg followed by

20 reps

PAGE 24

Lat Pull Overs

Laying on your back with your feet flat and knees bent, hold a
dumbbell in both hands or a weight in each hand over your chest,
and make sure that your arms are straight up.
Lower the dumbbells straight back behind your head until your
arms are in line with your torso and parallel to the floor, then
lower your arms until the weights are just above, but not touching the floor.
Keeping your arms straight, pull your arms to start position over
your chest. As you reach the start position, think about tightening
your lat/back muscles.

Dumbbell Rows
Hold one dumbbell in each hand with your palms facing inward.
Let the dumbbells hang toward the floor, with your feet shoulder width apart.
Pull the dumbbells up to the side until they make contact with
your ribs or until your upper arm is just beyond horizontal.
Return until your arms are extended and shoulder are stretched
downward. Repeat and continue with the opposite arm if you
commenced the exercise exercising just the one arm.

Bent over Flys

Hold a dumbbell with your palms facing inward and stand
with your feet shoulder width apart.
Bending slightly at the knees, bring your torso forward by
bending at the waist.
Each elbow should be slightly bent, and the dumbbells should
be directly under your chest, not touching. This is the starting
position.
Moving only at the shoulders, raise your arms in a semi-circular motion out to your sides until your arms are parallel to the
floor. Throughout the movement, keep the slight bend in your
elbows.
At the height of the movement, squeeze your shoulder blades
and then slowly lower the dumbbells back to the starting
position.

PAGE 25

Dumbbell Front Raises

Pick up a couple of dumbbells and stand with a straight torso, and the
dumbbells on the front of your thighs at arms length, with the palms of
your hands facing your thighs. This will be your starting position.
Whilst maintaining the torso in a stationary position, lift the dumbbells
to the front with a slight bend in the elbow, and the palms of the hands
always facing down. Continue to go up until your arms are slightly above
parallel to the floor. Exhale as you execute this movement, and then
pause for a second at the top.
As you inhale, slowly lower the dumbbells back down to the starting position. Repeat the movement for the recommended amount of repetitions.

Dumbbell Shoulder Press

Whilst holding a dumbbell in each hand and maintaining an upright
torso, raise the dumbbells to shoulder height one at a time.
Rest the dumbbells on your shoulders, and make sure to rotate your
wrists so that the palms of your hands are facing forward; this is your
starting position.
Exhale and push the dumbbells upward until they nearly touch at the
top.
After a brief pause at the top of the contraction, slowly lower the
weights back down to the starting position whilst inhaling. Repeat the
movement for the recommended amount of repetitions.

Commandos
Starting in a plank position with your forearms resting on the
floor, push your right forearm and place your right hand on the
floor. Follow the same pattern with your left arm. Slowly return
back to the plank position. This is one repetition.

Walking Lunges
With your feet shoulder width apart and hands on hips, step
forward with one leg, flexing the knees to drop to your hips.
Descend until your rear knee nearly touches the ground. Your
posture should remain upright, and your front knee should
stay above the front foot.
Drive through the heel of your lead foot, and extend both
knees to raise yourself back up.
Step forward with your rear foot, repeating the lunge on the
opposite leg. When doing weighted walking lunges, hold a
dumbbell in each hand to your side.
PAGE 26

Stationary Lunges
Stand with your torso upright (holding two dumbbells in your hands by
your sides if the exercise is weighted). This will be your starting position.
Step forward with your right leg until theres a gap of approximately two
feet from the foot being left stationary, and lower your upper body down,
whilst keeping the torso upright and maintaining your balance.
Inhale as you go down, and make sure that you keep your front shin perpendicular to the ground. Using mainly the heel of your foot, push up and
go back to the starting position as you exhale.
Repeat the movement for the recommended amount of repetitions, and
then perform with the left leg.

Lunges with Leg-Ups

This exercise is the same as stationary lunges, but with
these your back foot as at knee height on a bench behind
you.

Squats
With your feet shoulder width apart, place your hands behind your
head or out in front of you. This will be your starting position.
Begin the movement by flexing your knees and hips, sitting back with
your hips. If youre able, continue down to full depth, then reverse the
motion until you return to the starting position.
Whilst performing this exercise, keep your head and chest up, and
push your knees out.

Standing Bench Jumps

Begin with a bench one to two feet in front of you, and your feet
shoulder width apart. This will be your starting position.
In preparation for the jump, perform a short squat, swinging your
arms behind you.
Rebound out of this position, extending through the hips, knees,
and ankles to jump as high as possible. Swing your arms forward
and up.
Jump over or onto the bench, landing with bent knees so that
youre absorbing the impact through the legs. This is one repetition.

PAGE 27

Donkey Kick-Backs
Kneel on the floor and bend at the waist with your arms extended
in front of you (perpendicular to the torso) to get into a kneeling
push-up position, with the arms spaced at shoulder width. Your
head should be looking forward and the bend of the knees should
create a 90 degree angle between the hamstrings and the calves.
This will be your starting position.
As you exhale, lift up your right leg until the hamstrings are in
line with the back, whilst maintaining the 90 degree angle bend.
Throughout this movement, contract the glutes and hold the
contraction at the top for a second.
At the end of the movement, the upper leg should be parallel to
the floor, and the calf should be perpendicular to it.
As you inhale, go back to the initial position, and then repeat
with the left leg. Continue to alternate legs until all of the
recommended repetitions have been performed.

Step Ups
Stand up straight facing a bench (if holding a dumbbell in each
hand, palms should be facing the side of your legs).
Place the right foot on the elevated platform. Step on the bench
by extending the hip and the knee of your right leg. Use the heel
mainly to lift the rest of your body up, and place the foot of the
left leg on the platform as well. Breathe out as you execute the
force required to come up.
Step down with the left leg by flexing the hip and knee of
the right leg as you inhale. Return to the original standing
position by placing the right foot next to the left foot on the
initial position. Repeat with the right leg for the recommended
amount of repetitions, and then perform with the left leg.

Knee-Ups
This exercise is the same as step-ups, except when you
extend onto the bench, raise one knee toward your chest. On
the next repetition, raise the opposite knee.

Mountain Climbers
Begin in a push-up position, with your weight supported by your
hands and toes. Flexing the knee and hip, bring one leg down
until the knee is approximately under the hip. This will be your
starting position.
Explosively, reverse the position of your legs, extending the bent
leg until the leg is straight and supported by the toe, and bring
the other foot up with the hip and knee flexed.
PAGE 28

Goblet Squats
Stand holding a dumbbell with both hands close to your chest.
This will be your starting position. Squat down between your
legs until your hamstrings are on your calves. Keep your chest
and head up, and your back straight.
At the bottom position, pause and then reverse the motion until
you return to the starting position. This is one repetition

Sumo Squats
Standing with your feet 10 inches wider than shoulder width
apart, place your hands behind your head or out in front of you.
This will be your starting position.
Begin the movement by flexing your knees and hips, sitting back
with your hips. Continue down to full depth, pause at the bottom, and then reverse the motion until you return to the starting
position.
During the squat, keep your head and chest up, and push your
knees out. This is one repetition.

Medicine Ball Squats

Standing with your feet shoulder width apart, hold a
medicine ball above your head. This will be your starting
position.
Begin the movement by flexing your knees and hips, sitting
back with your hips. If youre able, continue down to full
depth, then reverse the motion until you return to the
starting position.
During the squat, keep your head and chest up, and push
your knees out. This is one repetition.

Jumping Squats
Standing with your feet shoulder width apart, place your hands
behind your head or out in front of you. This will be your starting
position. Begin the movement by flexing your knees and hips,
sitting back with your hips.
Jump directly upwards into the air. Continue down from the
jumping position then reverse the motion until you return to the
starting position.
During the squat, keep your head and chest up and push your
knees out. This is one repetition
PAGE 29

Squats Hold on Wall

Place yourself in a squat position with your back against a wall
Your thighs should be parallel to the floor with a 90-degree angle
between your upper and lower legs
Hold this position for the allotted time given.

Press-Ups into Burpees

After completing a press-up, perform one burpee immediately
after. This is one repetition.

Crunches
Laying on your back with your feet flat on the ground, place
your hands lightly on either side of your head. As you push
your head lower back down into the floor, begin to roll your
shoulders off the floor.
As you contract your abdominals and exhale, continue to
push down as hard as you can with your lower back. Your
shoulders should come up off the floor only about four inches, and your lower back should remain on the floor
At the top of the movement, contract your abdominals hard
and hold the contraction for a second. After the contraction,
slowly come down to the starting position as you inhale.

Reverse Crunches
Lie down on the floor with your legs fully extended, and arms
to the side of your torso, with palms on the floor. For the duration of this exercise, your arms should stay here. Move your
legs until your thighs are perpendicular to the floor, and your
feet are together and parallel to the floor.
Whilst inhaling, move your legs towards the torso as you roll
your pelvis backward and raise your hips off the floor. At
the end of this movement, your knees will be touching your
chest. Hold the contraction for a second, and then return
your legs to the starting position.
PAGE 30

Lower Back Curls

Lie on your stomach with your arms out to your sides. This will
be your starting position. Using your lower back muscles, extend
your spine by lifting your chest up off the ground; dont use your
arms to push yourself up. During the movement, keep your head
up.

Toe Taps
With your legs raised in the air, perform a crunch. Your body
and legs should form a 90 degree angle. Exhale out, crunch
your abs, and touch your toes. This is one repetition.

Oblique Crunches
Lay on your right side with your legs on top of each other, and
your knees forming a 45 degree angle. Place your left hand
behind your head, then start to move your left elbow up as you
would when performing a normal crunch, except this time youre
focusing on your obliques.
Crunch as high as you can, hold the contraction for a second, and
then slowly drop back down. Breathe in during the eccentric (lowering) part of the exercise, and breathe out during the concentric
(elevation) part of the movement. Switch to the other side and
complete the specified amount of repetitions.

Scissor Kicks
Lay down with your back pressed against the floor. Your arms
should be fully extended to the sides, with your palms facing
down. Throughout this exercise, your arms should remain
stationary.
With a slight bend at the knees, lift your legs up until your
heels are approximately six inches off the ground. This is the
starting position.
Now, whilst lowering your right leg until the heel is about two
to three inches from the ground, lift your left leg up until a 45
degree angle is formed. Switch movements by raising your
right leg up and lowering your left leg.
Remember to breathe whilst performing this exercise, and
repeat the movement for the recommended amount of repetitions.

PAGE 31

Leg Raises
Lying flat on the floor, extend your legs in front of you, and
place your hands either under your glutes with palms down or
by your sides. This will be your starting position.
With your knees extended as straight as possible and your
knees slightly bent but locked, raise your legs until they form a
90 degree angle with the floor.
Exhale as you perform this portion of the movement, and then
hold the contraction at the top for a second. Now, as you inhale,
slowly lower your legs back to the starting position.

Burpees
With your feet hip width apart and arms by your side, lower
into a squat position, with your hands flat on the floor in
front of you.
Kick your legs backward into a press-up position, and lower
your chest to the floor.
Push your chest back up to the press-up position, and thrust
both feet forward so youre back in the squat position.
Jump up and raise both hands over your head. Stand with
your feet hip width apart and your arms by your side. This is
one repetition.

Heel Touches
Lie on the floor with bent knees and your feet approximately 18 to
24 inches apart. Your arms should be extended by your side. This
will be your starting position. Crunch over your torso forward and up
about three to four inches to the right, and touch your right heel as
you hold the contraction for a second. Exhale whilst performing this
movement. As you inhale, slowly return to the starting position.
Now, crunch over your torso forward and up approximately three
to four inches to the left, and touch your left heel as you hold the
contraction for a second. Exhale whilst performing this movement,
and then return to the starting position as you inhale. Now that
both heels have been touched, one repetition has been completed.
Continue alternating sides in this manner until the recommended
amount of repetitions have been completed.
PAGE 32

THANK YOU FOR DOWNLOADING AND READING

THE 30 DAY WORKOUT GUIDE FOR TEENS
I HOPE THAT IT HELPS YOU ACHIEVE YOUR FITNESS GOALS.

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PAGE 33