Copyright © 2022 Second Edition www.YellowDoorPress.com Cover Design,Bani/Fiverr(mygraphiczone) Artwork-62,Rawpixel.com/Freepik; 77,upklyak/Freepik Exercise Illustrations-64-75,chamudu Madhusanka/Fiverr(yourhart) The content of this book is provided for educational, informational, and entertainment purposes only and should not be interpreted as a recommendation for a specific financial, medical, business plan or course of action. Use of this information does not replace consultations with a qualified expert or other relevant professional for your unique life and business needs and circumstances.
This JouLrnoaglbBoeolkongs To:
Challenge You Did It!
EXERCISE DISCLAIMER The workouts, movements, and progressions provided in this book are for educational and entertainment purposes only and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. We disclaim any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.
This JoEurxnearlcBiesleosngs To:
Chest Press Main Muscle Group: Chest Set-up: ✓ Lie on a flat bench with a pair of dumbbells in your hands, arms extended above you, and your palms facing your feet. ✓ Be sure to keep your feet flat on the floor. ✓ Tighten core. Exercise: 1. Slowly lower the dumbbell to the outsides of your chest, elbows tucked in. 2. Pause for a second and then push them back to the starting position in a half-circular arc. Important - Please review Exercise Disclaimer before proceeding with any Exercises outlined in this section.
Single Arm Row Main Muscle Group: Back Set-up: ✓ Grab a dumbbell in your right hand and place your left hand on a flat bench. ✓ Your torso should be nearly parallel to the floor. Tighten core. ✓ Let the dumbbell hang at arm's length. This is the starting position. Exercise: 1. Row the weight up to your side, pause and then lower back down. 2. Do 5 reps and switch sides. Important - Please review Exercise Disclaimer before proceeding with any Exercises outlined in this section.
Shoulder Press Main Muscle Group: Shoulders Set-up: ✓ Stand holding a dumbbell with right hand at eye level, arm bent, palm facing inward. ✓ Place other hand on your hip. ✓ Tighten core. Exercise: 1. Press the dumbbell overhead in a half-circular arc. 2. Pause, then lower to the starting position. 3. Do 5 reps and switch sides. Important - Please review Exercise Disclaimer before proceeding with any Exercises outlined in this section.
Standing Curl Main Muscle Group: Biceps Set-up: ✓ Grab a pair of dumbbells and let them hang at arm's length next to your sides. ✓ Turn your arms so that your palms face forward. ✓ Tighten core. Exercise: 1. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. 2. Pause, then slowly lower the weights back to the starting position. Important - Please review Exercise Disclaimer before proceeding with any Exercises outlined in this section.
Dumbbell Kickback Main Muscle Group: Triceps Set-up: ✓ Place your left hand and left knee on a flat bench ✓ Your lower back should be naturally arched, torso parallel to the floor. Tighten core. Exercise: 1. Hold a dumbbell in your right hand and tuck it under your armpit. 2. Without moving your upper arm, push your lower arm backward until completely straight behind you. 3. Reverse movement back to starting position. Do 5 reps and switch sides. Important - Please review Exercise Disclaimer before proceeding with any Exercises outlined in this section.
Dumbbell Get-Up Main Muscle Group: Total Body Set-up: ✓ Lie face up with legs straight. Tighten core. Exercise: 1. Hold dumbbell in left hand, with your left arm straight above you. 2. Roll onto your right side. Prop yourself up with your hand. 3. Place right foot flat on the floor and get up, moving forward to kneel on your right knee. 4. Reverse movement. 5. Repeat with other side. Important - Please review Exercise Disclaimer before proceeding with any Exercises outlined in this section.
Standing Calf Rise Main Muscle Group: Calves Set-up: ✓ Hold a dumbbell in your left hand. ✓ Stand on the edge of a step or block. Exercise: 1. Cross your left foot behind your right ankle. 2. Lift your right heel as high as you can. Pause. 3. Return to starting position. 4. Do 5 reps and switch sides. Important - Please review Exercise Disclaimer before proceeding with any Exercises outlined in this section.
Goblet Squat Main Muscle Group: Quadriceps Set-up: ✓ Hold a dumbbell vertically at chest level. ✓ Take a shoulder width stance. ✓ Tuck hips in, tighten core. Exercise: 1. Lower yourself to a squatting position, keeping your back straight. 2. Stop when thighs are parallel to the floor. 3. Drive thru your heels to push yourself back up to the starting position. Important - Please review Exercise Disclaimer before proceeding with any Exercises outlined in this section.
Dumbbell Lunge Main Muscle Group: Quadriceps Set-up: ✓ Stand with dumbbells at sides, palms facing inward. ✓ Tuck hips in, tighten core. Exercise: 1. Taking a big step forward with the left foot. 2. Lower body, keeping back straight, until right knee is about 1\" off the floor. 3. Don't bend knees past 90 degrees. 4. Push back up and repeat with other side. Important - Please review Exercise Disclaimer before proceeding with any Exercises outlined in this section.
Overhead Walk Main Muscle Group: Total Body Set-up: ✓ Grab a pair of dumbbells and push them over your head, palms facing inward. ✓ Tighten Core. Exercise: 1. Walk across the room, maintaining an upright torso and tight core. 2. Turn around and walk back, continuing to keep arms extended above your head. Important - Please review Exercise Disclaimer before proceeding with any Exercises outlined in this section.
This JCourhnaallBleelnognegs To:
WORKOUT DAY 1 DATE: UPPER BODY LOWER BODY EXERCISE SET 1 23 REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT CARDIO CARDIO TIME / DISTANCE / CALORIES SELF CARE CHECK-IN MOOD BEFORE WATER WORKOUT MOOD AFTER WORKOUT
WORKOUT DAY 2 DATE: UPPER BODY LOWER BODY EXERCISE SET 1 23 REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT CARDIO CARDIO TIME / DISTANCE / CALORIES SELF CARE CHECK-IN MOOD BEFORE WATER WORKOUT MOOD AFTER WORKOUT
WORKOUT DAY 3 DATE: UPPER BODY LOWER BODY EXERCISE SET 1 23 REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT CARDIO CARDIO TIME / DISTANCE / CALORIES SELF CARE CHECK-IN MOOD BEFORE WATER WORKOUT MOOD AFTER WORKOUT
TODAY‘S WORKOUT DATE: UPPER BODY LOWER BODY EXERCISE SET 1 23 REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT CARDIO CARDIO TIME / DISTANCE / CALORIES SELF CARE CHECK-IN MOOD BEFORE WATER WORKOUT INTAKE MOOD AFTER WORKOUT
TODAY‘S WORKOUT DATE: UPPER BODY LOWER BODY EXERCISE SET 1 23 REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT CARDIO CARDIO TIME / DISTANCE / CALORIES SELF CARE CHECK-IN MOOD BEFORE WATER WORKOUT INTAKE MOOD AFTER WORKOUT
TODAY‘S WORKOUT DATE: UPPER BODY LOWER BODY EXERCISE SET 1 23 REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT CARDIO CARDIO TIME / DISTANCE / CALORIES SELF CARE CHECK-IN MOOD BEFORE WATER WORKOUT INTAKE MOOD AFTER WORKOUT
TODAY‘S WORKOUT DATE: UPPER BODY LOWER BODY EXERCISE SET 1 23 REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT CARDIO CARDIO TIME / DISTANCE / CALORIES SELF CARE CHECK-IN MOOD BEFORE WATER WORKOUT INTAKE MOOD AFTER WORKOUT
TODAY‘S WORKOUT DATE: UPPER BODY LOWER BODY EXERCISE SET 1 23 REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT CARDIO CARDIO TIME / DISTANCE / CALORIES SELF CARE CHECK-IN MOOD BEFORE WATER WORKOUT INTAKE MOOD AFTER WORKOUT
TODAY‘S WORKOUT DATE: UPPER BODY LOWER BODY EXERCISE SET 1 23 REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT CARDIO CARDIO TIME / DISTANCE / CALORIES SELF CARE CHECK-IN MOOD BEFORE WATER WORKOUT INTAKE MOOD AFTER WORKOUT
TODAY‘S WORKOUT DATE: UPPER BODY LOWER BODY EXERCISE SET 1 23 REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT CARDIO CARDIO TIME / DISTANCE / CALORIES SELF CARE CHECK-IN MOOD BEFORE WATER WORKOUT INTAKE MOOD AFTER WORKOUT
TODAY‘S WORKOUT DATE: UPPER BODY LOWER BODY EXERCISE SET 1 23 REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT CARDIO CARDIO TIME / DISTANCE / CALORIES SELF CARE CHECK-IN MOOD BEFORE WATER WORKOUT INTAKE MOOD AFTER WORKOUT
TODAY‘S WORKOUT DATE: UPPER BODY LOWER BODY EXERCISE SET 1 23 REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT CARDIO CARDIO TIME / DISTANCE / CALORIES SELF CARE CHECK-IN MOOD BEFORE WATER WORKOUT INTAKE MOOD AFTER WORKOUT
TODAY‘S WORKOUT DATE: UPPER BODY LOWER BODY EXERCISE SET 1 23 REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT CARDIO CARDIO TIME / DISTANCE / CALORIES SELF CARE CHECK-IN MOOD BEFORE WATER WORKOUT INTAKE MOOD AFTER WORKOUT
TODAY‘S WORKOUT DATE: UPPER BODY LOWER BODY EXERCISE SET 1 23 REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT CARDIO CARDIO TIME / DISTANCE / CALORIES SELF CARE CHECK-IN MOOD BEFORE WATER WORKOUT INTAKE MOOD AFTER WORKOUT
TODAY‘S WORKOUT DATE: UPPER BODY LOWER BODY EXERCISE SET 1 23 REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT CARDIO CARDIO TIME / DISTANCE / CALORIES SELF CARE CHECK-IN MOOD BEFORE WATER WORKOUT INTAKE MOOD AFTER WORKOUT
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