30-DAY FOUNDATON PLAN

The 30-Day Foundation Plan

Getting You PRIMED for the 60-Day Body Transformation
Commonly Asked Questions Why DO the 30-Day Foundation Plan?
If you havent been very active for some time the 30Day Foundation Plan is a great way to build strength and flexibility in order to take on the challenging exercise routines in the 60Day Plan. Additionally, you can slowly develop some nutritional habits over the course of 30-Days that will make the meal plan in the 60-Day Body Transformation not such a big jump from how you may be currently eating today. Will I see changes with the Foundation Plan? The exercise regimen and nutritional guidelines presented in this 30-Day Foundation Plan will start building muscle and leaning you out. The results will not be as dramatic as the ones you see during the 60-Day Plan. But do not be in such a rush. The added benefit of doing this preparatory routine is that it will amplify the results you get during the 60-Day. Think of doing the 30-Day Plan as a kind of running start to the 60-Day. How long do I wait between finishing the 30-Day Plan and starting the 60-Day Body Transformation? You do not wait at all. This is a running start so dont sabotage your momentum by taking a week off between the two routines. You will have primed your body to respond to more challenging exercise and ready to bring even more structure to your nutritional routine. It is time to seize this opportunity and make big changes in your physique.

NOTE: Consult with your doctor before beginning either the 30-Day Foundation or the 60-Day Body Transformation. Take a physical and let your doctor know about your plan to transform your body.

The Routine
Day 1 10 Strength Exercises

A2 - Push Ups Pushups Targeted Muscles: Chest/Core Trainer Tips: Laying on your stomach, place your hands under your shoulders Keep your core tight Push yourself up to the top of the position using your chest, triceps and shoulders Keep body in a straight line Engage the core and lower yourself back down At the bottom position the elbows are pointed out from the body at a 45 degree angle

B1 - Stationary Lunges Stationary Lunge: Targeted Muscles: Legs and Butt Trainer Tips: Stand with feet shoulder width apart Step forward with your right foot Keep left leg on your toes for balance Hips go back Chest forward Lower yourself down till right leg is 90 degrees parallel to the ground Press into the ground hard with your front leg Push through your legs and butt to starting position

After your set, switch leg position

C2 Planks Plank Targeted Muscles: Core Trainer Tips: Start by placing your forearms on the mat, parallel to each other Raise your body in a straight line and rest your body weight on your forearms and toes. Keep your back straight and your hips up Contract your abs and your butt Hold this position for the assigned duration (e.g. 20 or 30 seconds)

Sets and Reps Do 1 set of each exercise each day. Start Day 1 with 5 repetitions of each exercise. Day 2, do 6 repetitions of each exercise. Continue to add 1 repetition each day for the first 10 days. You can do these exercises in any order you like. You can even break it up during the day so you can do all of some exercises in the morning and the other ones in the evening. Or you can do them all at once. Take as much rest as you need between sets. Day 1: 1 set x 5 repetitions of each exercise Day 2: 1 set x 6 repetitions Day 3: 1 set x 7 repetitions Day 4: 1 set x 8 repetitions Day 5: 1 set x 9 repetitions Day 6: 1 set x 10 repetitions Day 7: 1 set x 11 repetitions

Day 8: 1 set x 12 repetitions Day 9: 1 set x 13 repetitions Day 10: 1 set x 14 repetitions Cardio For Days 1 to 5 and Days 8 to10 go for a brisk walk for 30 minutes. Days 6 and 7 do no cardio. Just getting in the habit of setting aside this time in your day for exercise is a big change in your routine. Walking is surprisingly for many, a great way to burn excess calories. Regular walking is a good way to prime the body for more challenging cardiovascular exercises like running, bicycling, skipping rope, or swimming. Day 11 20 Strength Exercises

A2 - Push Ups Pushups Targeted Muscles: Chest/Core Trainer Tips: Laying on your stomach, place your hands under your shoulders Keep your core tight Push yourself up to the top of the position using your chest, triceps and shoulders Keep body in a straight line Engage the core and lower yourself back down At the bottom position the elbows are pointed out from the body at a 45 degree angle

B1 - Stationary Lunges Stationary Lunge: Targeted Muscles: Legs and Butt Trainer Tips: Stand with feet shoulder width apart Step forward with your right foot Keep left leg on your toes for balance Hips go back Chest forward Lower yourself down till right leg is 90 degrees parallel to the ground Press into the ground hard with your front leg Push through your legs and butt to starting position After your set, switch leg position

C2 Planks Plank Targeted Muscles: Core Trainer Tips: Start by placing your forearms on the mat, parallel to each other Raise your body in a straight line and rest your body weight on your forearms and toes. Keep your back straight and your hips up Contract your abs and your butt Hold this position for the assigned duration (e.g. 20 or 30 seconds)

C1 - Birddogs - on each side Bird Dogs Targeted Muscles: Core/Glutes/Shoulders/Back Trainer Tips: Start off on your hands and knees Back Flat Extend Opposite arm and leg out as far as you can reach, while maintaining a flat back and engaging the core. Back to start position and repeat with the opposite leg and arm

Sets and Reps Do 2 sets of each exercise each day. Start Day 11 with 8 repetitions of each exercise. Continue to add 1 repetition each day for the next 10 days. Once you reach 2 sets of 12 repetitions on Day 15 add a third set and keep adding 1 repetition each day. You can do these exercises in any order you like. You can even break it up during the day so you could do 1 set of each exercise in the morning and another one or two during the day or in the evening. You can do all of some exercises in the morning and the other ones in the evening. Or you can do them all at once. Take as much rest as you need between sets. Day 11: 2 sets x 8 repetitions of each exercise Day 12: 2 sets x 9 repetitions Day 13: 2 sets x 10 repetitions Day 14: 2 sets x 11 repetitions Day 15: 2 sets x 12 repetitions Day 16: 2 sets x 12 repetitions And 1 set x 1 repetition Day 17: 2 sets x 12 repetitions And 1 set x 2 repetitions Day 18: 2 sets x 12 repetitions And 1 set x 3 repetitions Day 19: 2 sets x 12 repetitions And 1 set x 4 repetitions Day 20: 2 sets x 12 repetitions

And 1 set x 5 repetitions Cardio For Days 11 to 12 and Days 15 to19 go for a brisk walk for 45 minutes. Days 13, 14, and 20 do no cardio.

Day 21 30 Strength Exercises

A2 - Push Ups Pushups Targeted Muscles: Chest/Core Trainer Tips: Laying on your stomach, place your hands under your shoulders Keep your core tight Push yourself up to the top of the position using your chest, triceps and shoulders Keep body in a straight line Engage the core and lower yourself back down At the bottom position the elbows are pointed out from the body at a 45 degree angle

B1 - Stationary Lunges Stationary Lunge: Targeted Muscles: Legs and Butt Trainer Tips: Stand with feet shoulder width apart Step forward with your right foot Keep left leg on your toes for balance Hips go back Chest forward Lower yourself down till right leg is 90 degrees parallel to the ground Press into the ground hard with your front leg Push through your legs and butt to starting position After your set, switch leg position

C2 Planks Plank Targeted Muscles: Core Trainer Tips: Start by placing your forearms on the mat, parallel to each other Raise your body in a straight line and rest your body weight on your forearms and toes. Keep your back straight and your hips up Contract your abs and your butt Hold this position for the assigned duration (e.g. 20 or 30 seconds)

C1 - Birddogs - on each side Bird Dogs Targeted Muscles: Core/Glutes/Shoulders/Back Trainer Tips: Start off on your hands and knees Back Flat Extend Opposite arm and leg out as far as you can reach, while maintaining a flat back and engaging the core.

 Back to start position and repeat with the opposite leg and arm

B2 Supermans Supermans Targeted Muscles: Core/Back/Shoulders/Gluts and Hamstrings Trainer Tips: Lay flat on your stomach Arms extended as far as you can in front of you Lift your arms/chest and legs off the ground as high as you can Hold for 2 seconds at the top Lower yourself slowly to starting position

Sets and Reps Do 3 sets 12 repetitions of each exercise each day. You can do these exercises in any order you like. You can even break it up during the day so you could do one or two sets of each exercise in the morning and another one or two during the day or in the evening. You can do all of some exercises in the morning and the other ones in the evening. Or you can do them all at once. Take as much rest as you need between sets. Cardio Find a decent size hill near your house (50 to 100 metres/yards) or use a nearby set of stairs that is at least 3 stories high. You are going to walk up and down the hill or stairs for 10 minutes each day. Follow the hill or stair climbing with a brisk 20 minute walk. Do this routine for Days 22 to 26 and Days 29. Days 21, 27, and 28 do no cardio.

Nutrition Plan To make it as easy as possible for you to succeed in changing your diet we are only going to give you two habits to adjust into your diet every 10 days of this program. Day 1 10 Drink 2 litres of water each day Eat breakfast every day Day 11 20 Minimize your pop and juice intake, switch to diet pop and minimize juice altogether Have your last meal or snack no later than 3 hours before you go to bed Day 21 30 Minimize your alcohol intake to 1 day a week Have a mid-morning or mid-afternoon snack comprised of fruit and nuts YOURE Ready for the 60-Day Body Transformation If you have been rather inactive prior to the 30-Day Foundation Plan, you will find your strength and cardiovascular endurance will have increased dramatically over the course of just 30 days. Just imagine how much you are going to improve over the next 60! You diet is very likely much improved and you are now ready to step up to a structured meal plan. You are now more than ready to start the 60-Day Body Transformation. The time to start is now. Well see a new you in 60 days.