[ia hd ane CK YOUR BODY POTENTIAL bodyboss Ultimate Body 12-WEEK FITNESS GUIDE Rapidly Y bum Fat JS Unlock the #BossEffect v Results in only 2 Weeks! BONUS: Ce Cr Pre-Training PROGRAMBI =t-x-ba ermal) Wetec ie a eiRseuh chasse toa ctean ot Olan Ma SU Recital RS i gets] Nutrition Guides. Think of us as the friend who's on your side, but dishes out the tough love when it’s needed. No time to work out? Too broke? eR CaS ana tlm eRe ona aah cts MEM (oy Role Rurea RCM MIR Ceca cron MaNCReTS Feira Roe lige cee a Roa a RUC R incre ul =a ear CM MCMC) CK tects om del ecient in only 2 weeks. Start unlacking your body potential today. We challenge you to do this for yourself, and we'll have your back ate en Pete eens leie memceks ke Regis) keep you motivated, we're building the BodyBoss Movernent ~ MNCs Rs aM toe RM ou un cane ir the world to share, inspire and help us all achieve our body goals JOIN US AND FEEL THE #BOSSEFFECT.12-week step-by-step fitness guide Burn fat, re-invent your shape and unlock your body potential. e688 8K KK Rapidly burn fat with our high intensity formula Unlock the afterburn effect #BossEffect Work out anytime, anywhere, with minimal equipment Highly structured approach Amazing results in only 2 weeks! Easy to follow Save time by working out in under 24 minutes Bonus: 4-week pre-training program included6 Reasons You Need to Try BodyBoss ls BodyBoss for you? Here are 6 reasons you need to try at least 2 weeks of the BodyBoss Method. @ _ Unlock the #BossEffect BodyBoss workouts deliver big results in a shor! amount of time. They accelerate {at loss, lorch calories and improve your fitness. Fast. You'll also activate what is, known as the afterburn effect - we call it he #BossE fect. This means « higher resting metabolic rate and more calories burned post-workout. You'll burn fat ‘even while you sleep! © It Doesn’t Take Much to Get Amazing Results As little as 24 minutes, 3 times week is all you need to see results. Throughout the program, exercises increase in intensity and complexity as your fitness level improves and your bedy becomes more lean and toned. After completing the program, you'll be in the best shape of your life. © You'll be Bikini Ready Get ready to meet your Ultimate Body. The BodyBoss Method stimulates as many muscles as possible, to accelerate fat loss, improve fitness and rapidly sirengthen ‘ond tone. The result: bikini-worthy abs, pus sleeker arms, booty and thighs © W's Easy Our step-by-step Guide is easy to follow. Alll exercises are presented in a clear way ‘ond the circuits are fun and engaging. We include a worksheet so you can set your goals and track your progress. There's minimal filness equipment needed, and no expansive gym memberships or tricky opps. © Saves Time The BodyBoss Method is designed for busy women like you, 10 achieve optimal results in the shortest amount of time. The workouts can be done in the backyard, in your hotel rom, on the beach or even in your bedroom; anywhere you have 1 spare 24 minutes. © Nourish Your Body with Superfoods ‘The Uimate Body Guide gets the best results when it's combined with the Super Food Nutrition Guile which is launching very soon. This is a structured eating plan fo beat cravings, lose weight and nourish the body with nutrient-dense superfoods.What’s in the Ultimate Body Guide? 12-Week Fitness Program The BodyBoss Method is o dynamic, 12-week program of fun and chollenging high intensity workouis. Achieve your body goals FAST with our highly structured approach Optimized Training Cycles The training program consists of 4 cycles of 3 weeks, designed to help you reach ‘optimal performance, power, fitnass and fat buming. Prepare to meet your dream body. <¥ BONUS: Pre-Training Program Whether you're a beginner, a new mum, or have been out of the game a while, this will prepare you for the main program. Optimal Exercise Combination for Best Results Exercises range from bodyweight resistance exercises, to plyometric (jumping) ‘exercises, cardio ond unilateral exercises. A killer combination for optimum results, High Intensity Circuits High Intensity Interval Training (HIT) circuits for maximum power and fat burning. / Power-Up Workouts 6-minute explosive sessions to drive 100% effort and train the body at a molecular level. Body Bonus Tips Tips to lose weight, accelerate fat loss, boost your metabolism and transform your body. v Exercise & Stretches Glossary Detailed explanation of every exercise and stretches in the guide, Body Goals Worksheet Define your goals and welll help you smash them.Contents Meet the Boss BodyBoss 101 3 Core BodyBoss Benefits The High Intensity Approach The BodyBoss Method Unique Exercise Combination Cycles = The Secret Sauce The Journey Get Started Tips for Success Optimize Your Results Dr. Boss Tracking Your Goals What You Need to Get Started Excuses, Excuses Pre-Training Should You Do Pre-Training? Pre-Training Overview How To Use This Guide The Pre-Training 4-Week Program The Program Program Overview How To Use This Guide Cycle 1 - Kick-Start Cycle 2 - Step Up Cycle 3 - Body Boost Cycle 4 - Boss Level Stretches & Exercise Glossary. 10 " 12 15 6 20 2 22 24 25 26 27 29 30 32 34 36 37 38 66 68 69 n 95 Ww 139 160Legal Disclaimer Not for Re-Sale All digital products, eBooks, PDF downloads, resource material, videos ond online content and all physical products are subject to copyright protection. Each digital product, eBook, PDF download and online content sold is licensed to a single user only. Customers ere not allowed to copy, distribute, share and/or transfer the product/s (and/or their ‘essociated username/passwords) they have purchased to any third party or person. Fines of up to $30,000 may apply to person/s found to be infringing our copyright policy. In some cases, Supernova Pte Ltd may encrypt, force password and/or stamp license details (including customer name, address etc) on its digital products to ensure additional safety. BodyBoss is © copyrighted by Supernova Pte Ltd and is protected under the US Copyright Act of 1978 and all other applicable international, fedora, siate and local lows, with ALL rights reserved. No part of this may be copied, or changed in ony formal, sold, or used in any other ‘way of under any circumstances without expressed permission from Supernova Pte Ltd. claimer BodyBoss develops and sells exercise programs and related materials in the form of books, digital books and other related servicas. Supernova Pte Lid developed the BodyBoss Method, however, we are not a medical organization and cannot provide you any medical advice. We strongly urge you to consult with your physician (6r primary health-care provider) before starting any exercise or diet plan, Tho BodyBoss program is designed te improve your health, but is not intended to {rect any illness or disease. If you choose io follow the BodyBoss Fitness program ‘without consuling your physician, you are doing so at your own risk. We claim no responsibilty for any injuries you might sustain. Exercises include detailed Gescriptions to give you the information you need to be able to perform the exercise with proper form. However, it is your responsibility to warm up properly, determine the weight you will use, perform each movement correctly, and ultimately to decide whether ‘er not you are copable of performing the exercise/workout without sustaining injury. There are no guarantees as to outcemes. Our personal methods of training and weight loss, while solely created and tested by us, are not intended to convey any warranty, either expressed or implied, as to outcomes, promises or benefitsBodyBoss 101 Congratulations on purchasing your BodyBoss Ultimate Body Guide! Today is the day you take your first lunge towards c healthier, fitter, more fabulous YOU! Our 12-week program ~ plus a ltie sweat and commitment ~[s all you need to unlock your true body potential. Do you hove what it fakes fo be a Body8css? Hell yeah, you do! E a Over 12 wooks, we'll guide you on a life-changing journey to total body reinvention. Dust off that bikini in ~ 2 preparation, ‘cause you'll be dying fo flaunt that lean, toned bod! Each week youl be progressively more challenged, os you get closer to your body goals. Bit out of shape? We're not here to jucige. ‘Our bonus 4-Week Pre-Training Guide will get you ready and raring to kick booty with the main program Our unique combination of exercises has been expertly designed with optimal results ‘and convenience in mind, You'll need minimal equipment, no tricky apps or ‘expensive gym memberships, and just 24 minutes, 3 times & week. I's not going fo bbe easy, but we promise you itl be worth it. Join us for 12 weeks and experience the magic of the #BossEtfect. I's our secret weapon, and your body's new best friend. And it's not just about a cuter booty — youll love knowing your body is fitter, stronger ‘and more powerful than ever! We're giving you alll the tools that we KNOW work - the rest is up to you. what are you waiting for? fime fo show your body who's boss. 13 Core BodyBoss Benefits Expertly designed, high intensity workouts are the foundation of the BodyBoss Method. Built around three core benefits, our Ultimate Body Guide is all you need to recreate your body and break out that bikini. Rapidly Burn Fat Your S| Rapidly Burn Fat The BodyBoss Method switches your body inlo hyperdrive to supercharge fat loss and kick-start your metabolism. The magic lies in pushing your body into the anaerobic zone with high intensity circuits, As you work at maximum effort in short, explosive bursts, your body is unable to transport enough ‘oxygen to your muscles. This results in ‘debt’ of oxygen that gets repaid post-workout by a hike in your metabolism ‘end greater calorie burn. Experts call this tho afferburn effect, or excess post exercise ‘oxygen consumption. We call it the ‘#8ossEffect, Re-invent Your Shape If you've ever dieted, you've probably been frustrated at losing muscle along with fat. BodiyBoss high intensity workouts have tho unique ability to burn fat fast while preserving your precious lean muscle mass, Re-invent Save Time hape & Money In just 2 weeks, you'll soe an improvement in your lean muscle mass and overall shape. Faity tissue will shrink and you will begin to soe your new figure unfcld - toned, lean ond powerful Save Time & Money ‘The BodyBoss Method is perfect for busy ‘women who want convenience as well as results, Our workouts can be done anytime, ‘cnywhere, with minimal equipment. There's no need for expensive gym memberships or complex apps. Sweat it out in your bedroom, backyard or hotel room. Weill help you achieve maximum bang for your workout buck. All you need is 24 minutes ‘and your A-game Unlock your body potential. Unlock the #BossEffect.The High Intensity Approach The cornerstone of the BadyBoss Methad is High Intensity Interval Training (HIIT) - the explosive workout technique that has revolutionized the fitness world. The HIIT technique involves repeated bursts of brief, intense anaerobic exercise performed at maximum effort, alternated with short periods of recovery. HIIT gets your heart rate up and keeps it up. BodyBoss HIIT workouts rapidly improves fitness, triggers fat loss and sculpts the body faster and with less time commitment, than any other workout, They also have a secret weapon, the #BossEffect, 1o amplify your results. HIT workouts torch more calories in less time, and studies show they increase the body's ability to bum fat", especially unhestihy belly fat. An Australicn study found women following a HIIT program lost six times more body fat than those hho followed « low intensity, steady state cardio program’. Unlike steady state cardio, 3odyBoss HIIT workouts preserve your precious jean muscle mass, This is partially due to the bility of these high intensity workouts to boost human growth hormone (HGH) levels®, Increasec! HGH has many positive implications, including lean muscle gain and loss of fat tissue, increased calorie burn and slowing down the aging process. ‘And the benefits of HIIT don't end there! On a pure convenience lovel, the workouts are short (ours are just 24 minutes). Very litle equipment is required, and you can ‘work out anytime, anywhere. HIIT is also the fast track to greater cardiovascular health (heart and blood vessels), speed, power end endurance’. You'll be fitter and more toned, with less flab. One 2012 study found thot after 12 weeks of HIIT workouts, participants’ fitness levels dramaticclly improved, and they experienced both increases in fat-free mass and a 17% decrease in tummy fat’ Pury 3, Melganhowet Bonen A, Seal LL “high.niraty avoticrtrve ang nracnes flare cotohyata elabali copes In ura tle marc Ap Physi ha Beta 2008 Dec SAEya 28 Jaan Tele stuart B.Coaloney, George] fee, [rena Soce, Laurance Spt “hwo weeks toh-aratyaerble mal aninginetase tre capac for fo ndoion ure oores0 ‘nromer" Journals Aspe Physcagy Puslatea! ApH 2007 Va Ozma 4 159-442 6 Trp. D Chm) Feundond SH Boucher “The tacts frit barat ari taig oft ea an fasting ina levis young women” iteratonal Journ of Obey (2008 52 604-681 Jon O54 joaBNsreputtahed ene ¥Jomary 2000 » Sokes OA Hoel ME Hall GM, Laka HK. "The ne courte of he nan grou homo espera oa # and a 30 scyceergemetr ‘prj spores 2008 anaoieae” 28 + Zoran tatanevi, Goran Spot Mater Waden."ecvenets 2H gta nara raring (i) ond Conus Eneuance Trang foriGimae mprovemant A Systrate havo and Mate of corto Ina prs Maciene Osober 0, vale etn pplsbacaat “ w Heyort | Four end SH Butch The | Obes Zoe zone aboasr ec igh wenstynarrtet Ese 09 S04 Composion cf Cuerwaght Young MaesOur Secret Weapon The biggest benefit of the BodyBoss Method over other workouts lies in the afterburn effect, or #BossEffect. After completing a BodyBoss workout, you'll continue to burn calories for hours as the body completes a range of functions to recover from the intense exercise’. You can expect to burn 100 calories or more after your workout has finished! As a part of this recovery process, the body is breaking down fat stores for a leaner physique. There are many other benefits of HIIT which you'll find on page 14. HOW IT WORKS - HIIT & THE AFTERBURN EFFECT ge. HIT Workout METABOLIC RATE The Afterburn Effec Cardio Workout TIME ‘Tren 3, Murer GR Wlsoms "Elects of eure neny on Ash estoy expense ond sbstte ordain Mad Sci Spots ser 1998 Sep2eisa6-adThe High Intensity Approach HIIT has been shown to: Burn more fat and calories than steady state cardio © Give greater results in less time © Boost the metabolism for up to 24 hours after a workout © Increase endurance, speed and power Improve cardiovascular health © Increase insulin sensitivity (improving the body's ability to store the carbs you eat as muscle glycogen instead of fat) © Improve aerobic and anaerobic fitness (Boosting your ability to workout over a longer period, as well as your strength) © Help shed fat while retaining muscle © Reshape the body © Reduce stress levels ® Slow down the aging process by triggering the human growth hormone (HGH) © Improve general healthThe BodyBoss Method The HIIT method developed by BodyBoss combines killer exercises with expertly formulated training cycles to transform your body and fitness. The constant change in exercises and intervals is the key to the BodyBoss success, unlocking the #BossEffect so you continue to burn fat long afier your workout. 7Unique Exercise Combination The BodyBoss Method is a unique blend of bodyweight resistance exercises, plyometrics (jumping exercises) and unilateral exercises, combined into each training circuit. Stimulating as many muscles as possible, the workouts accelerate fat loss and improve fitness, as well as rapidly strengthening and toning the body. Add in one short cardio session weekly and some time for recovery, and you'll be in the best shape of your life! Bodyweight Resistance Exercises Plyometr: (ump Training) Unilateral ExercisesPlyometric Exercises Gump Training) Plyometrics, also known as jump {raining or plyos, are explosive exercises designed to build strenath, speed and coordination. In other words, power. In plyometric exercises, your muscles are required fo ropidly siretch and contract when jumping and landing think of it like the stretch and release of a rubber band. Examples of plyos include jump. squats, jumping lunges, box jumps and bench hops. In moves such os these, your muscles need to exert dynamic bursts of moximum force, over ond over. Popular with athletes, these exercises are designed to maximize performance, helping you jump, move or throw faster and harder. The Body8oss Method. incorporates plyos to help you preserve and build lean bedy mass, keeping your muscles toned and power- packed Bodyweight Resistance Exercises Bodyweight resistance exercises are simple, effective and free. No tricky equipment or weights are required as you use your own bodyweight os the sole form of resistance. It's amazing what you can do with just your body! Examples of bodyweight exercises, include push ups, sit ups, squats and lunges, but the beauty lies in the many variations of these exercises Bodyweight resistance exercises help you strengthen your body and improve balance and flexibility. They are an excellent, all-over workout and can be done anytime, anywhere. There is minimal chance of injury as severel muscle groups need to be activated at once to correctly perform @ movement. You might think that « squat just works your booty, but actually your quads, adduciors, calves, hip flexors and abs are all recruited to neil the moveCardio Cardio or aerobic exercise relies on the heart to shuttle oxygen to your muscles, and roises your heart rate for an extended period. itis typically performed at a moderate intensity 3 to enable the activity to be sustained, = Cardio exercises ore included in many of our HIIT circuits to help the body recover ‘and keep the heert pumping between the ‘other more intensive exercises. Examples include jumping rope and side shuffles Cardio features every Thursday in our Guide ‘08.6 flexible option according to your exercise proferoncos. Suggested cardio workouts include brisk walking, jogging, swimming, eyding or using @ treadmill or indoor rewer The Cardio session supports the fitness and {oning benefits of both the Monday and Wednesday HIT and Friday's Power-Up ‘workouts (refer to page 36 for the Pre-Training ‘overview and page 68 for the main program). {95 it helps the body build fitness and recover from the high-energy workouts. Unilateral Exercises Unilateral exercises work one side of the body at a time, and are ideal for improving balance and evening out any strength inconsistencies. You might not know whether you favor your left or right side, but this kind of training will quickly reveal the truth! By sticking exclusively to the common bilateral exercises, you'll only exacerbate this unconscious preference. Unilateral exercises lke lunges and plank rotations require more belance and ski ‘han traditional bilateral exercises lke squats. As a result, your deep siabilizing muscles cre activated, including your core. Most sports are based around single-sided movements, so incorporating unilateral activity into your workouts may improve your gamel By strengthening yeur weoker side, youll also run less risk of injury.Types of Workouts The BodyBoss Fitness Method contains 4 different types of workout sessions: The HIIT Circuit, The Power-Up Workout, Cardio and Recovery. The HIIT Circuit Each Monday and Wednesday, you'll complete ¢ high intensity circuit that pushes the body to an intense level to unlock the #8ossEffect. In the Pre-Troining, the HIIT circuit focuses on the whole body, with exercises alternating between body parts to enable adequate rest and recovery. Once you've developed your fitness level cond muscle strength, you can move inte the main program. Here, the Monday HIIT Circuit focuses on legs and booty, and Wednesday targets arms, abs and core. This fuels further toning and c better fitness level 8 the single session can focus on one body part, increasing the burn and the results The Power-Up Maximum effort is crucial to the success of any high intonsity workout program. It is Gnon-negotiable to achieve the best results with the BodyBoss Method. To ensure your body is conditioned to such intense workouts, we created the Power-Up Workout. With a circuit of only 6 minutes it is shorter then the Monday and Wednesday ‘workouts and it works every muscle in the body. I's designed to be very explosive, with each exercise performed with lower repetitions but even more inten alternating between different muscle groups. You can really focus on activating the #BossEffect to lose fat and develop lean muscle. Think of it as your Friday super power session! Cardio The Cardio workouts have a prescribed ime limit, but less structure. You have the freedom to choose the type of cardio you want fo complete, to fit in with your lifestyle ond preferences. Cardio sessions are completed every Thursday and workouts con include brisk walking, jogging, swimming, cycling, using ¢ cross trainer or indoer rower, or taking a fitness class. Unlike the high intensity workouts, the aim here is to maintain a steady pace for the total workout time. Always ensure you con pass the talk test; you want to have an increased heart rate but still be able to engage in light conversation. Recovery When fellowing a HIIT program, it’s essential to allow the body adequate time to repair itself and rebuild muscle. As well as !wo days of rest, the BodyBoss Fitness Method includes active recovery that encourages bload flow. These Recovery workouts could be defined as easier workouts compared to your cardio workouts - less intense with less ‘volume. I's about getting the body moving, having fun, feeling good and improving the metabolic pathways. Recovery workouts might include welking, swimming, a light bike ride, yooa, or simply foam rolling ‘and stretching.Cycles = The Secret Sauce The BodyBoss Method is formulated with 4 cycles of 3 weeks. Each cycle is designed to lift the performance of the muscles and gradually increase in difficulty and intensity as the body adapts to the training. You will continue to be challenged, week on week. Cycle 4 The #BossEffect D Cyele 8 oO capacity Dp EXERCIS! 20The Journey BONUS PRE-TRAINING PROGRAM Pre-Training Ci") (#) S] CH) © 12-WEEK FITNESS PROGRAM. Kick-Start [7] StepUp (1 Body Boost [7'| Boss Level [10 Feel the #BossEffect 600 0 © 21% osha | | aGet Started VAS CRNA CMR MeM avons CIN OMS CIS RIeC oA Now that you've gotten to know us a little better, it’s lime to get excited for the new you that lies ahead. In this chapter we cover everything you need to prepare in order to get sweaty. We've worked hard to give you all you need to unlock your ST rere aocin i IT’S YOUR LIFE, IT’S YOUR BODY, IT’S TIME FOR YOU TO OWN IT.Tips for Success If you want it, make it happen. The more you put in, the more you'll get out. Follow our steps below to optimize your chances of success. Vv Set Goals Complete the worksheet at the end of the book. Take your 'before’ BodyBoss photo te track your transformation. You'll be blown away by the results! Vv Seta Routine Make time for the workouts and don't make lame excuses, The more it becomes c habit, the harder it will be to skio a workout. Need Proof? Finish 2 Weeks Complete just 2 wooks fo see some real changes and this will be enough motivation to complete the whole program. VY Push Yourself Challenge yourself physically and mentally Work Out with a Friend We're stronger when we stick together — create your own BodyBoss crew. Share Your Journey Join our community and share your results, using #BossEtfect. Be inspired by others in their journey ond motivate each other. Nourish Your Body (coming soon) Get the BodyBoss Super Foods Nutrition Guide for a healthy-eating program that will dramatically improve your results. / Stop Making Excuses It's easy to make excuses to avoid exercising, Start by creating a daily routine that includes time to exercise, ideally in the morning 26Optimize your Results v Eliminate the 'Zero Nutrition' Foods Cut out foods with zero or low nutritional value, such as processed foods, refined sugar, alcohol, margarine ang vegetable oils. They promote inflammation and can make you feal foggy, tired, cranky or swollen. Stress Less Any type of stress, physical or emotional, can cause the body fo switch into ‘fight or flight’ mode. Health issues include accumulation of belly fat, insomnia, body aches, ‘anxiety and weaker immunity, fo name a few! To support this journey to health and fitness, focus on ways to eliminate stress from your life and add in new habits to relax, such as meeting up with friends, going for o walk or meditating, Prioritize Sleep Studies show that the quality and quantity of your sleep has an influence on weight loss. When sleep is poor, there is more cortisol (a type of stress hormone) flowing ‘around your body, which means the body is trying to conserve energy. Moreover, being fired also makes you less likely to work out and more likely to make poor food choices. Cut out Toxic Drinks Many soft drinks and sodas contain rafinad sugar, high-fructose corn syrup ‘ond artificial flavors, cll of which are stored as belly fat, and have absolutely no nutritional value. A better choice is mineral water with some lemon, or a fruit-flavored green tea. Stay Hydrated Adequate hydration is key to enable your organs te operate effectively. Dehydration can lead to skin breakouts, fatigue, brain fog, bloating and midday ‘exhaustion. Drink Iiter of water «dey as the minimum, but aim for 2 liters. Detox Baths ‘An Epsom salt bath is known to relieve inflammation, soothe aching pains and treat headaches. The magnesium in the Epsom salts help the body to produce serotonin to make you fee! amazing and look even better. 25The BodyBoss Method was created for individuals with a good foundation of fitness and due to the high intensity of the workouts, itis not recommended for beginners. To prepare for the main program, we recommend you start on the 4-Weak Pre-Training Guide, which contains more simple exercises that focus on building cardio fitness and strength, with loss jumping. If you feel unwell during the workouts, please immediately stop and consul a doctor. If you've had prior medical conditions, injuries or health issues, talk to a professional before embarking on any training. How to Prevent Injury Always follow our warm up and cool dewn routines set out on page 73 and page 75. Due to the intense nature of our fitness progrom, it's essential to get the body moving fo warm up before starting each workout. Warm up stretches elongate your muscles, which increases your flexibility and range of motion to help you nail those moves and reduce the chances of muscle tears The cool down routine is just as important, not only to bring your temperature and heart rate down, but also fo help the body dispose of waste products and toxins generated during exercise. The HIIT workouts will cause ¢ large build up of lactic acid, so the cool down is vital to remove it from the body fo prevent muscle soreness, restricted movement and injury. Stay Hydrated and Energized Avoid pesky cramps and sfitches by fuelling up before your workout. Have a good meal to power up the workout at least 2hours before, and remember to hydrate regularly! We don't wont to hear your hunger roar. Have You Just Had a Baby? While BodyBoss is meant to help you kick ass aind get you the best body you've ever haid, if you hed a baby in the past 12 months, we recommend you get clearance by your doctor before embarking on this program. It is not recommend for women who are pregnant or 6 months post-partum. 26Tracking Your Goals A vital component of the BodyBoss Ultimate Body Fitness Program is to confirm what your body and fitness goals are and tracking the progress towards reaching them. We all know getting your Ultimate Body is a tough process so we have built a tracking system in our program and combined it with some easy steps to ensure you never lose track of the big goal. q 2 a 1, Establish Your Body and Fitness Goals We have created the Body Goals worksheet, which you can find at the end of this guide. Mecsure the key parts of your body, and set your 3 major goals for the program. Now you have a start point. 2. Take Photos Capture your progress and see the #BossEffect in real timo. Use our guidelines on page 28 for all you need to know to jake great photos of your progress, 3. Do the BodyBoss Challenge (see page 82) The challenge is tough, it consists of 24 reps of 6 exercises, challenging ones you will find throughout the program. When you have reached the 12 weeks you can test again, you will be astounded by how much you have improved. 4. Join The Movement Wee stronger together. We will have your back through ‘every squat, plank and hard-earned drop of sweat. Join us at #BodyBoss #Bosséffect @BodyBossMelhod 27Tracking Your Goals - The Perfect Photo How to Take Your Photo Essential figs to ensure your photos track your killer progress. © Ensure you have both 1 front-viow and 1 side-view photo © Moke sure your photos are full length body shots © Keep your hands slightly away from the sides of your body © Keep your fest together (orien mest ouch) © Take the image from the same angle fe. vertical © Tako your photo on the same day of the week at the same 1 (doy @ 7am) © Wear the same clothes (C1op-top/Bre & Short/Underwoar is best) Use the same room and angle for each photo (eg, Same bathroom, same miro) When to Take Your Photo Track your progress with a photo on the LAST FRIDAY of each Cycle. We have pages in our Guide os a reminder, but we encourage you to set notifications in your phone/calendar also. Where to Share Your Photo We love seeing your progress throughout your journey with us. Tag us on Instagram or Facebook with the hashtag #BodyBoss and #BossEtfect. ‘Or email us your photos to hello@bodyboss.com 28What You Need to Get Started a Timer Set Up Veins ay Your watch, phone etc. Circuits Yoga Mat Water Bottle POTENTIAL EQUIPMENT IN THIS GUIDE Can't get your hands on the equipment? Don't stress, see page 196 for a list of alternatives. se Jump eS 2lbs / 1kg Rope I Dumbbelis Bentn Box / Steps / StairsExcuses, Excuses Excuses might ease your guilt about missing a sweat session, but they won't help you fit in your skinny jeans. Here are 7 of the most common excuses for skipping a workout, and why they just don't cut it. % [Don't Have Time Not even 24 minutes? Sorry, but we're not buying it. Welve seen your Netflix account, 'm Too Tired Then stop spending all night on Instagram! Our workouts will help you sleep better, plus you'll have loads more energy to power through your day. X It's Too Boring Looking good is boring? Yup, that Victoria's Secret show sure is dull. % My Back Hurts It helps if you stop leaning on the TV remote... Strengthening your core, hamstrings ‘and obliques will clso ease and! prevent pesky back paiin X Exercising Makes Me Hungry BodyBoss circuits are intense and we thoroughly encourage (healthy!) snacking 10 deal with the increased energy expenditure. Thanks to the #BossEffect, you'll blast fat ond calories long after your workout. X Never See Any Results You've just been doing the wrong workouts. Trust us. Try BodyBoss for just 2 weeks ‘ond youll be amazed at your progress. Make sure you take before and after photos 100, a8 the camere never lies % 1 Can't Find the Motivation Picture yourself on a beach. In a bikini. With a flat, toned tummy, perky booty, ‘and Ryan Gosling, Enough motivation? *We can't promise Gosling, but we CAN promise you your best body ever. 30What is Pre-Training? This 4-week Pre-Training Program will improve your strength Cienec Rn neeccitcRraseice elias mince ace act main program. Each workout in Pre-Training conditions all parts of the body, including legs, abs, core and arms. The Pre-Training Program includes HIIT circuit training, a weekly Power-Up Pretest ine seieameaResige Mleyetel coe aie) exercises compared to the main program so you can concentrate on overall conditioning.Should You Do Pre-Training? 1, Please tick the ones relevant to you: I had a baby in the past 12 months | haven't done any exercise in the last 12 months Lam unfit \ lam underweight AS } lam overweight I can't run 3miles / 5km or more ¥ npiet < I can't carry heavy objects : I have completed a week of the main guide but | am too sore to continue 2. Please choose the ones relevant to you: Lam sick or injured | have a heart problem | have a medical condition i lam over 50 years old under 34Pre-Training Overview Our program creates a weekly structure that helps build a routine and starts building your ultimate body. Pre-Training Weekly Routine CE a HIIT Workout 2 x 7 minute HIIT Circuits ~ v Recovery Session Get the body moving, stretching & walking ~ Cardio Session 20 minutes of exercise - Get the heart rate up v Power-Up Workout 12 reps of power for 6 minutesHow to Use This Guide Before you get started, learn more about how each of the dedicated workout pages in the guide work. i sd wht type af work yout Kop nlogtout non ng s i eedatjon tan you need foreach nerkou ant trae aiken (ow previous poge) ou ak a7Warm-Up 10” SPIE lale ss! Soren (QD warm-up EXERCISE» Amins + Go for a jog, treadmill, stationary bike, jump rope otc. (© warm-up STRETCHES + 6mins ( | ea h SE: ; = ' x» — ay ca” © compete TODAY's HIIT CIRCUIT © 001 DOWN - 1omins - See page 41RTT: Cb a 2x7" 14" 37” FULL BODY mi Pe eek @ warm-uP. 1omins + See page 39 @ HiT CIRCUIT + 7mins + Repeat 2 times: Sumo Squats x 30 High Knees x Imin « Recch ot least B0reps Leg Lifts x 25 Butt Kicks x Imin « Reach at least SOreps Tricop Dips x25 Ab Bikos « 30 - 15 each vice Side Shuffles x 30 + 15 each side Keep repeating the last exercise until you e . reach 7mins 18tr / Sm - Touch the ground © REST (beiween each HIIT Circuil) + 3mins + Begin HIIT Circuit again © cool DOWN - 1omins - See page 41 40Cool Down 10” Se do Oda ac) ore @ cool DOWN EXERCISE + Amins » Go for a jog or brisk walk © coOL DOWN STRETCHES + 6mins i x j ea h S&e = ' x» ~ ~ ——” —— © CONGRATULATE YOURSELF - NAILED IT!oe ra eee ele RECOVERY Pe Ca a bey NN Get Your Body Moving Each Tuesday we encourage you to get your body moving with some light exercise. Try going for a walk, aswim, a light bike ride or head to a yoga class. 42A Tex: Cob a ei 14° 37" FULL BODY Penny @ warm-up. 1omins « See page 39 © Hur cigcult + 7mins » Repeat 2 times Push Ups on Knees x 20 Clute Bridges » 30 Walking Lunges x 40 + 20 each sice Holt Burpees x 20 ‘Soated Russian Twist x 40 = 20 ooch sido. Shoulder Fly x 30 Recommended weight: I-2lbs / 0.5-Ikgs wee fh High Knee Skips x Imin Recch oF least 60repe £ t f © REST (beiween each HIIT Circuit) « 3mins « Begin HIIT Circuit again © cOOL DOWN - 1omins - See page 41 43aes: Loh CARDIO Get Your Heart Rate Up Every Thursday we want you to do some old school cardio workouts. Only 20 minutes and could include: brisk walking, jogging, swimming, cycling, using the cross trainer, indoor rower, treadmill, or jumping rope. 20" + 10" 46Friday Power-Up 1 Ey ee ae’ FULL BODY Eom Pe @ warm-up. iomins « See page 39 (© POWER-UP HIIT CIRCUIT + Gmins Sumo Squats x 12 Push Ups on Incline x 12 4 ia 14 Keep rotating through these exercises for 6mins Ab Bikes x 12 High Knees x 12 = HH © cool DOWN - 1omins - See page 41 45ab _Monday HIIT 2:7" 14" 37" FULL BODY © warm-up. iomins - See page 39 © Hur cigcult + 7mins » Repeat 2 times \wlking Lunges x 30.15 each sie Sido Shuffles with High Knee Hold x 30 118 eoch side hhhh PAA Isft/ sm Leg Lifts x 25 Plank Jacks x 40 ‘Suporman x 26 Hool Sky Raise x 30-15 oach side Butt Kicks x imin » Recch at leet soreps Koop repeating the last exercise vatil you reach 7mins © REST (beiween each HIIT Circuit) « 3mins « Begin HIIT Circuit again © 001 DOWN - 1omins - See page 41 a7METESX- Ke bg THE BODYBOSS CHALLENGE! © unoerstann your MISSION Seta fitness benchmark Complete the Challange Use @ stopwatch to Record your time on the to rrack your progress. by doing 24 reps of the record the time Ittokes ‘Body Goals Worksheet hrougnaur the program. 6 exercises with no rest. to finish the Challenge. (ee poge 197) © warm-up « 10mins » See page 39 © COMPLETE THE CHALLENGE - 6 Exercises » Stor! the timer Jump Lunges x 24 Holt Surpess x 24 Af Bench Hops x 24 Y Sit Ups x 24 Puch Upe x 28 © RECORD YOUR TIME - See poge 197 © cool DOWN - 1omins - See page 41 4aAT TEx: Cob a 2x7" 14" 37” FULL BODY cusuite carey @ warm-uP. 1omins + See page 39 © Hur cigcult + 7mins » Repeat 2 times Push Ups on Knees x 30 Alternating Side Lunges x 40 - 20 cach side KA Half Burpees x25 Ab Bikes x 40+ 20 each side —— Gluto Bridgas x 30 Shoulder Prose » 39 Recommended weight: 2-dlbs / 1-2kge atl . Side Shutfes x 30 + 18 each side Keep repeating the last exercise vatil you e . reach 7mins 16ft / Sm - Touch the ground © REST (beiween each HIIT Circuit) « 3mins « Begin HIIT Circuit again © 001 DOWN - 1omins - See page 41 49Thursday CARDIO O Gs 6 Get Your Heart Rate Up Every Thursday we want you to do some old school cardio workouts. Only 20 minutes, which could include a brisk walk or jog around your neighborhood or local park. 20° + 10°Friday Power-Up 1 Ey ae ae’ 7S FULL BODY E Ce ee @ Warm-uP» 1omins « See page 38 @ POWER-UP HIIT CIRCUIT + 6mins Alternating Side Lunges x 12 Half Burpees x 12 Keep rotating through these exercises for 6mins High Knee Skips x 12 Sected Russian Twist x 12 © 001 DOWN - 1omins - See page 41 51DTT: CLL 27 says ype FULL BODY @ warm-uP. 1omins + See page 39 © Hur cigcult + 7mins » Repeat 2 times ‘Sumo Squats x 30, High Knees x Imin « Reach at leost 100reps Leg Lifts x 25 Heel Sky Raise x 3015 each side wl. Tricop Dips x 25 Side Shu‘fles x 30 + 18 each side Koop repeating the last exercise vatil you ® . reach 7mins 16ft / 5m - Touch the ground © REST (beiween each HIIT Circuit) « 3mins « Begin HIIT Circuit again @ 001 DOWN - 1omins - See page 41 53Uy 2:5” 30” 40” RECOVERY eee eh ner Get Your Body Moving Each Tuesday we encourage you to get your body moving with some light exercise. Try going for a walk, a swim, a light bike ride or head to a yoga class.SS LSC ba 2x7" 14" 37” FULL BODY @ warm-uP. 1omins + See page 39 © HiT cigcult + 7mins » Repeat 2 times Push Ups on Knees x 20 Clute Bridges » 30 wf > Welking Lunges x 40 + 20 each sice. Holt Burpees x 25 ‘Seated Russian Twist x 40 = 20 och sido. Shoulder Fly x 30 Recommended weight: 1-2lbe / 0.6-tkge wee High Knee Skips x imin Recch oF least 60repe £ t f © REST (beiween each HIIT Circuit) + 3mins « Begin HIIT Circuit again © cOOL DOWN - 1omins - See page 41 55Barats: bg CARDIO Get Your Heart Rate Up Every Thursday we want you to do some old school cardio workouts. Only 20 minutes which could include a quick whirl of the jump rope. 20” + 10”Friday — Power-Up 1 Er eae’ FULL BODY eo Pe Co @ warm-up. iomins « see page 39 (© POWER-UP HIIT CIRCUIT + Gmins Sumo Squat Jumps x 12 Push Ups on Incline x 12 Keep rotating through these exercises for 6mins Leg Lifts x12 High Knees x 12 4 FF © cool DOWN - 1omins - See page 41 87CTT: Da 2:7" 14° 37" FULL BODY @ warm-up. 1omins + See page 39 © HiT cigcult + 7mins » Repeat 2 times wlking Lunges x 30.15 each sie Sida Shuttles with High Knee Hold x 30 s15 each side rhhh PAA 16h / Sm Ab Bikes x 40.20 each side Plank Jacks x 40 ‘Suporman x 25 Heol Sky Raise x 40 - 20 oach side ‘Sumo Squat Jumpe x 30 Keep repeating the last exercise vatil you reach 7eins © REST (beiween each HIIT Circuit) « 3mins « Begin HIIT Circuit again © 001 DOWN - 1omins - See page 41 50BUTE. Chg 2x5" 30” 40° pares aaa Coen men my Try Yoga If you haven't already tried it - you should! It's a great way to improve circulation and flexibility as well as reduce anxiety and risk of injury. 60AT Tits: Cob ra i 14° 37" FULL BODY carn @ warm-up. 1omins + See page 39 © HiT cigcult + 7mins » Repeat 2 times Push Ups on Knees x 30 Alternating Side Lunges x 40» 20 each side Half Burpees x25 Leg Lifts x30 Gluto Bridgas x 30 Shoulder Proce » 39 Recommended weight: 2-dlbs / 12kge an Heal Sky Ralee x 40 - 20 each cide Keep repeating the in lan bectene uni oe are ween Pin © REST (beiween each HIIT Circuit) + 3mins « Begin HIIT Circuit again © 001 DOWN - 1omins - See page 41 aThursday CARDIO Get Your Heart Rate Up Every Thursday we want you to do some old school cardio workouts. Only 20 minutes, which could include jumping on your bike for a cycle. 20° + 10°Friday Power-Up 1 Ey eae’ FULL BODY @ warm-up. iomins « See page 39 (© POWER-UP HIIT CIRCUIT + Gmins Alternating Side Lunges x 12 Plank Jacks x 12 Keep rotating through these exercises for 6mins High Knee Skips x 12 Seated Russian Twist x 12 p ) = | bp © cool DOWN - 1omins - See page 41 63PRE TRAINING coon poe) peeees Track & Post your Progress It's. great time to check your worksheet to remind yourself of the goals you have set. Take a progress photo (see page 28) and compare to see the changes. Share it with us, tag us at #BodyBoss or #BossEffect @BodyBossMethod. If you're not on social media, email us at hello@bodyboss.com 64Program Overview Our program creates a weekly structure that helps build a routine and starts building your ultimate body. Each week we build up. your body piece-by-piece with a different focus on each day. Then we pull it all together on Friday with our Power-Up Workout, just in time for the weekend. BodyBoss Weekly Routine a Cc Cc HIIT Workout 3 x 7 or 8 minute HIIT Circuits v v Legs Arms, Abs & Booty & Core Recovery Session Get the body moving, stretching & walking v Cardio Session 20-40 minutes of exercise - Get the heart rate up v Power-Up Workout 12 reps of power for 6 or 12 minutes v Total Body 6aHow to Use This Guide Before you get started, learn more about how each of the dedicated workout pages in the guide work. wate you nea to Sree smabs he focus 7 you need foreach workin Sohne mario, Gee prevent pobe) Sige Wont - > Setar = Sera ae oe . Eishaee vara Sea os mmpnnrese ne TEER go itn Orn canco hein pe Sommers paiva oes Epartierateedte elie Tries ai, Seer ieeo Spare ee Shes act sees 69CYCLE 1 Kick-Start 7a eee ce Oc ee weeCYCLE 1 Week 1 ake | a BASS = oWarm-Up “0 a STRETCHE 10° @ warm-up EXERCISE + 4mins « Go for a jog, treadmill, stationary bike, jump rope etc. © warm-up STRETCHES » 6mins Quads + 20802 each ie Shoulders + 20sec each arm Triceps « 20%0¢ each arm Sides + 20sec each side Chest « Hold 20sec Glutes + 20sec each leg f oid shee YY Hip Flonore = 20s0¢ each log Adductors « Hold 20806 Hamstrings & Calves + 20sec each lag Glutos + 20:0¢ cach sido © compete TODAY's HIIT CIRCUIT @ COOL DOWN - 1omins - See page 75 73LEGS & BOOTY = NORCO TTD 37° 21" AT @ warm-up. 1omins + See page 73 @ Hitt CIRCUIT + 7mins « Repeat 3 times Sumo Squats x 30 ‘Walking Lunges x 30+ 15 each side Ka bhhh High Knees x 80 + 40 each side Glute Kickbacks x 40 +20 each side RS best ot Am fet Gluto Lunges x 40 + 20 cach side Gluto Bridges x 30 Side Jacks x 40 = 20 occh sido Koop repecting the last exorcise until you each Tmins. © REST (oetween each HIIT Circuit) « 3mins = Begin HIIT Circuit again © oot DOWN - 1omins - See page 75 7mCool Down MN a STRETCHES ed @ 001 DOWN EXERCISE + Amins » Go for a jog or brisk walk © cOOL DOWN STRETCHES + 6mins i I 20sec each lag 7 Glutos + 20s0¢ each sido ‘Abs + Hold 20:0 Back + Hole 20800 © cONGRATULATE YOURSELF - NAILED IT! 15eae aol RECOVERY Aetty Time ——Totel Time Get Your Body Moving Each Tuesday we encourage you to get your body moving with some light exercise. Try going for a walk, aswim, a light bike ride or head to a yoga class. 76Wednesday HIIT ARMS, ABS & CORE @ warm-up. 1omins « See page 73 @ Hur cigcult + 7mins + Repeat 3 times Push Ups on Incline x 25 Ankle Tops x 40+ 20 each side Superman x 25 Plank Jacks x 30 Y Sil Ups x 25, Shoulder Fly x 30 Recommended weight: 1-2Ibe / 0.5-tkae Sido Shufflos with High knoe Hold x 40 20 sach sido Koop repeating the last exercise until you reach 7mins eee a ‘hs ett / 5m © REST (beiween each HIIT Circuit) « 3mins « Begin HIIT Circuit again @ COOL DOWN - 1omins - See page 75 ”er amex Co CARDIO Get Your Heart Rate Up Every Thursday we want you to do some old school cardio workouts. Only 20 minutes and could include: brisk walking, jogging, swimming, cycling, using the cross trainer, indoor rower, treadmill, or jumping rope. an. 78week) Friday * Power-Up PUNLIE xO Ny @ warm-up. iomins « See page 73 © PoweR-UP HIIT CIRCUIT + Gmins jump Lunges x 12 it Ups x 12 p Lung} V Sit Ups Keep rotating through these exercises for 6mins Plank Jacks x 12 Glute Lunges x 12 = thi © cool DOWN - 1omins - See page 75 ”a Cob aLe 3°77" 21° 47” LEGS & BOOTY @ warm-up. 1omins « See page 73 @ hur cigcult + 7mins + Repeat 3 times Ski Moguls x 30 + 1S each side Mountain Climbers x 50+ 25 ench side gly Glute Bridges x 30 Squols with Side Lift x 24 «12 och side Glute Lungos x 40 - 20 each side Aa he Sido Shufflos with High Knoo Hold x 30+ 15 cach sido Keep repeating the lost exercise until you reach 7mins oe 4 “Me eft / $m © REST (beiween each HIIT Circuit) « 3mins « Begin HIIT Circuit again @ cOOL DOWN - 1omins - See page 75 ala ST Log 2 | THE BODYBOSS CHALLENGE! @ unoeastano Your mission Set a fitness benchmark to track your progress trougnaur the program © warm-up - 1omins » See page 73 Complete the Challange by doing 24 rops of he 6 exerclees with no rest. Record your time on the Body Goals Warksheet (ee poge 197) Use @ stopwatch to record the time it kes 10 finish the Challenge. © COMPLETE THE CHALLENGE. 5 Exercises « Stor! the fimer Jump Lunges x 24 Bench Hops x 24 Y Sit Ups x 24 ff x a @© RECORD YOUR TIME - See poge 197 © cool DOWN - 1omins - See page 75 Holt Surpess x 24 Push Upe x 24 a2a rh a "91" AT” ARMS, ABS & C E San Ee @ warm-ur- 1omins » See page 73 @ hit cigcurr + 7mins « Repeat 3 times Side Jacks x 40-20 each sce Push Ups on Incline x 30 ‘Ab Bikes x 40+ 20 each side Tricep Dips x25, Plank Rotations x 40 +20 cach side Bicop Curls & Shouldor Prose x 30 Recommended woight: 2-4lbs /1-2kqs TA ANTS Sido Shuffles x 30 + 15 cach cide 16ft / 5m - Touch the ground © REST (between each HIIT Circuit) + 3mins + Begin HIIT Circuit again @ O01 DOWN - 1omins « See page 75 a3Thursday CARDIO QO o GR, 6 Get Your Heart Rate Up Every Thursday we want you to do some old school cardio workouts. Only 20 minutes and could include a brisk walk or jog around your neighborhood or local park. 20° + 10° 86week) Friday * Power-Up PIUMLE Sx Ny @© warm-up iomins « See page 73 © POweR-UP HIIT CIRCUIT + Gmins Ski Moguls x 12 V Sit Ups x 12 diy ow Keep rotating through Side Jacks x 12 Push Ups on Incline x 12 these exercises for 6mins © cool DOWN - 1omins - See page 75 85Car ba “ 91" AT” 3 J LEGS & BOOTY Pays @© warm-up « 10mins + See page 73 @ Hit circurr + 7mins + Repeat 3 times Frag Jumps x 30 Alternating Side Lunges x 40 + 20 each side Squats with Side Lift x 24412 ech side Plank Jacks x 40 Half Burpoos « 30 Gluto Bridget » 30 Ty fi High Knee Skips x imin « Reach oF loast 80reps Koop repeating the lost exercise until you reach 7mins © REST (beiween each HINT Circuit) * 3mins « Begin HIT Circuit again @ 001 DOWN - 1omins « See page 75 a7BUTTS hg 25 : 30" 40” RECOVERY Es Get Your Body Moving Each Tuesday we encourage you to get your body moving with some light exercise. Try going for a walk, a swim, a light bike ride or head to a yoga class. 88Wednesday HIIT "91" AT” 3 J ARMS, ABS & CORE Sei | ae @ warm-up - tomins + See page 73 @ Hit cigcurr + 7mins » Repeat 3 times Push Ups on Incline x 25, Butterfly Kicks x 50 + 25 each side V Sit Ups x 25 Bown Dag ¥ Press x 24 ‘Mountain Climbers x 50 + 25 oach cide Shoulder Fly 29 1 1-2lbs / 0.6-1kg Sumo Squats x 30 Keep repeating the last exercise until you reach 7mins a © REST (between each HIIT Circuil) + 3mins « Begin HIIT Circuit again @ cool DOWN - 1omins - See page 75 83Thursday ARDIO Get Your Heart Rate Up Every Thursday we want you to do some old school cardio workouts. Only 20 minutes and could include a quick whirl of the jump rope. 207] 10" 90PAUHLIL [eKovD yy’ 5 cite aan ees Power-Up " 12” 35” @ warm-up iomins « See page 73 © POWER-UP HIIT CIRCUIT + Gmins « Repeat 2 times Alternating Side Lunges x 12 Down Dog V Press x 12 Keep rotating through these exercises for 6mins Butterfly Kicks x 12 Frog Jumps x 12 g/g @© REST (beiween each Power-Up Circuil) « 3mins + Begin Power-Up Circuit again © ol DOWN - 1omins - See page 75 1CYCLE 1 Take that Peet page 28 Track & Post your Progress It’s c great time to check your worksheet to remind yourself of the goals you have set. Take a progress photo (see page 28) and compare to see the changes. Share it with us, tag us at #BodyBoss or #BossEffect @BodyBossMethod. If you're not on social media, email us at hello@bodyboss.com 92aALvetaent Need some new inspiration or motivation? Need to know the latest info on all things fitness and healthy tips? Visit us ot BodyBoss.com to join the cornmunity, see what our members are up to, read the latest articles from our fitness and nutrition experts to maximize the results of your BodyBoss experience. Learn oF Share + Inspire bodybess:com 93CYCLE 2 Step UpMonday HIIT 37" 21° 47” LEGS & BOOTY @© warm-up. 1omins « See page 73 @ hur cigculr + 7mins » Repeat 3 times Sumo Squats x 30 Walking Lunges x 30 +15 e0ch side High Knees x tmin «Reach ot leas! 7Oreps Glute Kickbacks x 40+ 20 each side Bonch Hops x 40 - 20 oach side Gluto Lungos x 50 25 oach side Squats with Front Kick x 40 +20 each side ay J Keop repeating the last exercise vatil you reach 7mins © REST (beiween each HIIT Circuit) « 3mins « Begin HIIT Circuit again © c00L DOWN - 1omins - See page 75 97Tuesday 25" 30” Toy a RECOVERY Get Your Body Moving Each Tuesday we encourage you to get your body moving with some light exercise. Try going for a walk, a swim, a light bike ride or head to a yoga class. 98vi ACT Tex. ha K} i yA 47" ARMS, ABS & CORE ee Try @ warM-uP. 1omins « See page 73 @ hur cigcult + 7mins « Repeat 3 times Push Ups on Incline x 25 Ankle Taps x 40 20 each side ‘Superman x 25 Plank Jacks x 40 Ab Bikes x 30 +16 oach sido Souder Fy x29 acommended weight -2lbs / 0.8-1hg Sido Shutfles with High Knos Held x 30 2 (a) css Keep repeating the last exercise Until you ‘each Prins ° 4 . erty sm © REST (between each HIIT Circuit) «mins » Bogin HIIT Circuit again © c00L DOWN - 1omins - See page 75 90are Cob CARDIO Get Your Heart Rate Up Every Thursday we want you to do some old school cardio workouts. Only 30 minutes which could include jumping on your bike for a cycle. + 10° 100FULL BOD " ret week) Friday + Power-Up 1:6" 6" @© warm-up. iomins « See page 73 © PoweR-UP HIIT CIRCUIT + Gmins jump Lunges x 12 Bench Hops x 12 Pp Lung} Ps aig & Keep rotating through these exercises for 6mins Mountain Climbers x 12 High Knee Skips x 12 © cool DOWN - 1omins - See page 75 101PCT Cb aa Le 3x7" 21° 47” LEGS & BOOTY @ warm-up. 1omins « See page 73 @ hur cigcult + 7mins « Repeat 3 times Ski Moguls x 30 + 15 each side gly Glute Bridges x 30 2 Point Plank (hold 10sec) x 6 +3 each sic ‘Squote with Side Kick « 30 «15 each vide Gluta Lungos x 40 + 20 oach sido ay ¢he ‘Sido Shu‘flos with High noo Hold x 30+ 15 cach sido Keep repeating the last exercise vatil you reach Prins . 3 Me wet 75m © REST (beiween each HIIT Circuit) + 3mins « Begin HIIT Circuit again @ 001 DOWN - 1omins - See page 75 103Tuesday 25" 30” 40" RECOVERY > ener —/ Get Your Body Moving Each Tuesday we encourage you to get your body moving with some light exercise. Try going for a walk, a swim, a light bike ride or head to a yoga class.wT TES ba 3x7" 21° a7” CSS Nios an OO) 03 @ warm-up. 1omins « See page 73 @ hur cigcult + 7mins + Repeat 3 times Bench Hops « 40 + 20 each side Push Ups « 20 Ab Bikes x 40+ 20 each side Tricep Dips x 30 Plank Rotations x 40 + 20 each sido Bicep Curls & Shouldor Pross x 30 Recommended weight: 2-dlbs / 1-2kge A RATS Side Shufflos x 30 + 15 cach sido 16ft / 5m - Touch the ground © REST (beiwoen each HIIT Circuil) « 3mins « Begin HIIT Circuit again © c00L DOWN - 1omins - See page 75 105ea Bes Kb CARDIO Get Your Heart Rate Up Every Thursday we want you to do some old school cardio workouts. Only 30 minutes which could include swimming laps at the beach or your local pool. 30° + 10" 106FULL BOD com ert week) Friday * Power-Up 1:6" 6" @© warm-up. iomins « See page 73 @© PoweR-UP HIIT CIRCUIT + Gmins Ski Moguls x 12 Squats with Side Kick x 12 gly 47 Keep rotating through these exercises for 6mins Side Jacks x 12 Plank Rotations x 12 © ool DOWN - 1omins - See page 75 107PCT C Daa Li 3°77" 21° 47” LEGS & BOOTY @© warM-uP. 1omins « See page 73 @ hur cigculr + 7mins » Repeat 3 times Frog Jumps x 30 Alternating Side Lunges x 40+ 20 cach side ‘Squats with Front Kick x 30 +15 wach side Plank Jacks x 30 4; \ Half Burpoos x 30 Glute Bridges » 30 Felt. High Knoe Skips x Imin« Roach of /oas) S0rep= Keep repeating the last exercise vatil you reach 7mins © REST (beiwoen each HIIT Circuil) « 3mins « Begin HIIT Circuit again @ c00L DOWN - 1omins - See page 75 109BOTS [-h7 ’ 2:5" 30” eae RECOVERY Get Your Body Moving Each Tuesday we encourage you to get your body moving with some light exercise. Try going for a walk, a swim, a light bike ride or head to a yoga class. 110va AT Tey. Cha 3°7" 21° 47” CSI shots an OO) 0 3 @ warm-up. 1omins « See page 73 @ hur cigcult + 7mins « Repeat 3 times ‘Tricep Dips x 30 Burterfly Kicks x 0 +25 each side Down Deg V Press x 24 2 Point Plank (hold 10sec) x 6 +3 each sic a ‘Mountain Climbers x 60 «26 oach cide Shouldor Fly x 30 x Recommended weight: -2lbe / 0.6-1kg id Bonch Hope x 40 = 20 cach side Keep repeating the last exercise vatil you reach 7mins © REST (beiwoen each HIIT Circuil) « 3mins « Begin HIIT Circuit again @ c00L DOWN - 1omins - See page 75 mtCota exh 6 J carvio ~ Get Your Heart Rate Up Every Thursday we want you to do some old school cardio workouts. Only 30 minutes which could include a jog or run on the treadmill. 30" + 10" 112Ca at C- hae eek) ‘ He FULL BOD sat 12° @ warm-up. iomins « See page 73 © POWER-UP HIIT CIRCUIT + Gmins » Repeat 2 times Alternating Side Lunges x 12 Down Dog V Press x 12 Keep rotating through these exercises for 6mins Butterfly Kicks x 12 Frog Jumps x 12 ¢/4 @© REST (beiween each Power-Up Circuil) « 3mins + Begin Power-Up Circuit again © 00L DOWN - 1omins - See page 75 113CYCLE 2 Sorerinty Cee perers Track & Post your Progress I's o great time to check your worksheet to remind yourself of the goals you have set. Take a progress photo (see page 28) and compare to see the changes. Share it with us, tag us at #BodyBoss or #BossEffect @BodyBossMethod. If you're not on social media, email us at hello@bodyboss.com) COMING SOON bodyboss NUTRITION GUIDE «” Meal by Mecl Guide to the Super Food diet ./ Formulated to get results and amplify your metabolism «Over 200+ satisfying and energizing recipes” FIND OUT MORE @ bodyboss.com 15CYCLE 3 Body BoostHage nee @ warm-up. 1omins « See page 73 @ Hur cigcult + 8mins + Repeat 3 times ‘Welking Lunges with Knee Lift x 30-15 each side Glute Lunges x 49 = 20 each sis Gptional weight 2-4lbs / 1-29 APR G4 Reverse Butterfly Kicks x 5025 each side Plank Lag Lifts x 30 «15 each side eet ee et Running Step Upe x 60 + 25 ach sido Squats with Sido Kick x 30 +15 oach sido Box Jumps x 30 Jump Rope « min ‘ AX . a ? () \ oS “ hasten © REST (beiween each HIIT Circuit) « 3mins « Begin HIIT Circuit again © OL DOWN - 1omins - See page 75 118Tuesday RECOVERY — — Get Your Body Moving Each Tuesday we encourage you to get your body moving with some light exercise. Try going for a walk, a swim, a light bike ride or head to a yoga class.Wednesday HIIT EI CORE @ warm-uP. 1omins « See page 73 @ Hur cigcult + 8mins + Repeat 3 times Bench Hops «40-20 each side Leo tits x40 f; ee =a 2 Pin Pon (held Ose) x 8 3 ecch sce Pash Ups x30 ® Sido Plone ite 40 +20 oath do Butlorty Kicks with Clap x 80 +16 each sido Bort vor Rovers Fly x30 Squat Cross Jumpe x40 Recommended weight: 2-4lbs /1-2kgs © REST (beiween each HIIT Circuit) « 3mins « Begin HIIT Circuit again © c00L DOWN - 1omins - See page 75 121Bey Coh a CARDIO Get Your Heart Rate Up Every Thursday we want you to do some old school cardio workouts. Only 40 minutes which could include a short game of tennis with a friend. AQ" + 10° 122tat CoWare el +) Pare 12” 35” FULL BODY @ warm-up. iomins « See page 73 © POWER-UP HIIT CIRCUIT + Gmins « Repeat 2 times Box Jumps x 12 Leg Lifts x 12 ££ wks Keep rotating through these exercises for 6mins Push Ups x 12 Squat Cross Jumps x 12 ah a © REST (beiween each Power-Up Circuil) « 3mins + Begin Power-Up Circuit again © ool DOWN - 1omins - See page 75 123es aod @ warm-up. 1omins +» See page 73 @ Hur cigcult + 8mins + Repeat 3 times f f < j 4 Single Leg Glute Bridges nis #20 each side Glute Kickbacks x 50 « 25 each side f. f j a 4 i a a A Aa PR. sccpes i cen , Mia youreach 16ft / 5m = Touch the ground a er © REST (beiween each HIIT Circuit) + 3mins « Begin HIIT Circuit again © c00L DOWN - 1omins - See page 75 125A andes Get Your Body Moving Each Tuesday we encourage you to get your body moving with some light exercise. Try going for a walk, a swim, a light bike ride or head to a yoga class.AX Tex: ba ARMS, ABS & CORE @ warm-up. 10mins + See page 73 @ hur cigcult + 8mins + Repeat 3 times Aeroplane Push Ups x 24. 12 each side V Sit Ups x 30 ‘Optional weight: 2Ibs / kg 2 Point Plank (hold 10sec) x 6+ 3 each side Spider Planks x 30 +15 each side at at ae Down Dog ¥ Pross x 40 Sido Plank Lifte x 40 «20 oach side Bent Over Reverse Fly x 30 Jump Rope « mir Recommended waight: 2-4lbe / 1-2kg= 7 ao key tn ouonte Sea york © REST (beiween each HIIT Circuit) + 3mins « Begin HIIT Circuit again @ c00L DOWN - 1omins - See page 75 127Thursday or: aD Ike} Get Your Heart Rate Up Every Thursday we want you to do some old school cardio workouts. Only 40 minutes which could include attending a Fitness class at the gym. 40” + 10” 128FULL BODY fea Friday + Power-Up Pate 12” 35” @© warm-up. iomins « See page 73 © POWER-UP HIIT CIRCUIT + Gmins « Repeat 2 times V Sit Ups x 12 Spider Planks x 12 = =? > Keep rotating through these exercises for 6mins Ski Moguls with Box Jump x 12 Squats with Front Kick x 12 Qfi af © REST (beiween each Power-Up Circuil) « 3mins + Begin Power-Up Circuit again © ol DOWN - 1omins - See page 75 129PCT: Ca 3«8" 24” 50 LEGS & BOOTY @© warm-up « 1omins « See page 73 @ hurr cigcutt + 8mins « Repeat 3 times Frog jumps x 40 Prank Leg ifs x 20 «15 each sce © Reverse Bulesly Kicks x 69 +30 each side Squats with Side Kick» 40+20 each side Bonch Hope 244-22 coch sido Walking Lngos with Knoo Lift x 30-1 occh side Glute Lunges x 40+ 20 each side Side Shuffles ¥ 35-15 oach sido Optional weight: 2-4lbs /1-2k9 a BARA : pease: Sees iti Sm Touch ihe ground” se © REST (beiween each HIIT Circuit) « 3mins « Begin HIIT Circuit again @ 001 DOWN - iomins - See page 75 131eee eo \ « Get Your Body Moving Each Tuesday we encourage you to get your body moving with some light exercise. Try going for a walk, a swim, a light bike ride or head to a yoga class.AT Tex. Cob a Kit: ay aes @ NU Vics an O)-23 @© warm-up. 1omins « See page 73 @ Air cigcuit + 8mins « Repeat 3 times Buttartly Kleks x 50 = 25 acch side Plank Rotations x 40 + 20 each side Jock Knives x 30 Spider Planks x 30 +15 each side Tricop Kickbacke x 30 2 Fly x30 Recommended weight: 2-slbe / 1-2kg2 Recommended weight: 2-dlbs / 1-2kge Running Stap Upe x 80 » 25 cach side Down Dog V Press x 40 a MOA theta nore Ba earch © REST (beiween each HIIT Circuit) « 3mins « Begin HIIT Circuit again © cOOL DOWN - 1omins - See page 75 133Ca exh ca CARDIO Get Your Heart Rate Up Every Thursday we want you to do some old school cardio workouts. Only 40 minutes which could include a game of volleyball with friends. 40” + 10" 136EUR B: ie (‘s' Friday Bee rat a ie @© warm-up. iomins « See page 73 © POWER-UP HIIT CIRCUIT + Gmins + Repeat 2 times Butterfly Kicks with Clap x 12 Aeroplane Push Ups x 12 Optional weight: 2ibs / 1kg 4 » Keep rotating through these exercises for 6mins High Knee Skips x 12 Bench Hops x 12 @© REST (between each Power-Up Circuil) « 3mins + Begin Power-Up Circuit again © ool DOWN - 1omins - See page 75 135CYCLE 3 creme Coc yo 28 Track & Post your Progress It’s a great time to check your worksheet to remind yourself of the goals you have set. Take a progress photo (see page 28) and compare to see the changes. Share it with us, tag us at #BodyBoss or #BossEffect @BodyBossMethod. If you're not on social media, email us at hello@bodyboss.com 196SHARE THE #BossEffect We want to see your results! Are you feeling the Boss Effect? Share your experience with us and help to inspire others. Snap + Tag + _ Post GET INVOLVED @ bodyboss.com 137CYCLE 4 Boss Level oo oo WEEK 10)°?| 11 J°? | 12sa YL l- 10 LEGS & BOOTY © warm-up + iomins + See page 73 @ HiT ciRculT + 8mins + Repeat 3 times \welking Lunges with Knee Lift x 30+ 15 each side A Reverse Butterfly Kicks x 50 #25 each side rewt aut Running Stop Upe x 50 +25 cach sido F Box Jumps x 30 lute Lunges x 40 + 20 each side Optional weight: 2-albs / 1-29 ih Plank Leg Lifts x 30 #15 each side © ort Squate with Side Kick x 30 +15 cach side aT Jump Rope + min © REST (beiween each HIIT Circuit) 3mins « Begin HIIT Circuit again © 001 DOWN - 1omins - See page 75ae oe RECOVERY Get Your Body Moving Each Tuesday we encourage you to get your body moving with some light exercise. Try going for a walk, a swim, a light bike ride or head to a yoga class.10 Wednesday ta ci 8” 24” 50” © warMm-uP+ iomins + See page 73 @ HiT ciRculT + 8mins + Repeat 3 times Bench Hops x 40 + 20 each side Leg Lifts x 40 2 Point Plank (hold 10sec) x 6+ 3 sach side Push Ups x30 @ Side Plank Lifts x 49 +20 each side Bultorfly Kicks with Clap x 30 +18 ouch cide Bont Over Reverse Fly x 30, Squat Cross Jumps x 40, Recommended weight: 2-4lbe /1-2kg= @R atta c © REST (beiween each HIIT Circuit) + 3mins « Begin HIIT Circuit again © 001 DOWN - 1omins - See page 75 143sy Ue h, Get Your Heart Rate Up Every Thursday we want you to do some old school cardio workouts. Only 40 minutes which could include joining a team sport such as Basketball. AO” + 19"FULL EXOD Feta Power-Up ae 12” 35” @ warm-up. iomins « See page 73 @ POWER-UP HIIT CIRCUIT + Gmins « Repeat 2 times Box Jumps x 12 Leg Lifts x 12 a Keep rotating through these exercises for 6mins Push Ups x 12 Squats with Front Kick x 12 "aap © REST (beiween each Power-Up Circuil) « 3mins « Begin Power-Up Circuit again © 001 DOWN - 1omins - See page 75 145Wh Monday HIIT co rz 50” LEGS & BOOTY ee © warMm-uP+ iomins + See page 73 @ HiT ciRculT + 8mins + Repeat 3 times High Knee Skips x 50+ 25 each side Frog Jumps x 40 > > Single Leg Glute Bridges x 50+.25 each side Glule kickbacks x 50 +25 each side ‘Ski Moguls with Box Jump x 40 Squat Cross Jumpe x 40 ‘Squote with Front Kick x 40 + 20 cach side Sido Shufflos x 36+ 8 oach sido AY akand © REST (beiween each HIIT Circuit) 3mins « Begin HIIT Circuit again © 001 DOWN - 1omins - See page 75 147METTSX- Ke bg RECOVERY Get Your Body Moving Each Tuesday we encourage you to get your body moving with some light exercise. Try going for a walk, a swim, a light bike ride or head to a yoga class.A ae se re {oa S& GORE oe @ warm-up. 1omins + See page 73 © ur circurr amins + Repeat 3 times Aaroplone Push Ups x 24 12 each sce Jack Knives « 30 Optional weight: 2ib / kg Down Dog ¥ Pross x 40 Sido Plank Lifts x 40+ 20 cach side Bent Over Reverse Fly x 30 Jump Rope + min Recommended weight: 2-4lbe / )-2kgs Z fe fie © REST (beiween each HIIT Circuit) + 3mins « Begin HIIT Circuit again © 001 DOWN - 1omins - See page 75 149week] Thursday M1} carpio Get Your Heart Rate Up Every Thursday we want you to do some old school cardio workouts. Only 40 minutes which could include a boxing class. 40” + 10”FULL BODY ea Friday ¢ Power-Up ae 1 da @ warm-up. iomins « See page 73 @ POWER-UP HIIT CIRCUIT + Gmins « Repeat 2 times Jarek Knives x 12 Spider Planks x 12 Keep rotating through these exercises for 6mins Ski Moguls with Box Jump x 12 Frog Jumps x 12 t. 24 alg © REST (beiween each Power-Up Circuil) « 3mins + Begin Power-Up Circuit again © 001 DOWN - 1omins - See page 75 151a DAOC Ae oe ze 50° @ warMm-uP+ iomins + See page 73 @ HiT cigculT + 8mins + Repeat 3 times Frog Jumps x 40 Plank Leg Lifts x 30 + 15 each side ily we Reverse Butterfly Kicks x 60 #30 each side Squats with Side Kick x 40+ 20 each side Bonch Hops x 48 + 24 oach side Ski Moguls with Box Jump x 40 + 20 ouch sido lute Lunges x 40 + 20 each sido Squat Cross Jumps x 40, Optional woight: 2-4lbe /1-2kge 5 A * ata 2 © REST (beiwoen each HIIT Circuil) « 3mins « Begin HIIT Circuit again © 001 DOWN - 1omins - See page 75 183BITS K- hg THE BODYB CHALLENGE! @ unoeRstAND Your MissION gq 2 Setartiiness benchmerk Complete the Challenge Use @ stopwatch to Recerd your time on the vo vrack your progress. by doing 24 reps of the record the time it foxes Body Goals Worksheet throughout the program. 6 exerciaes with na vest. 10 finish the Challenge. (eee page 197) © warm-up - 10mins + See page 73 © COMPLETE THE CHALLENGE « 6 Exercises + Start the timer Jump Lunges x 24 Holf Burpees x 24 Bench Hops x 24 Butterfly Kicks x 24 Y Sit Ups x 24 Push Ups x 24 @ RECORD YOUR TIME « See page 197 © 001 DOWN - iomins « See page 75 15438° 24° 50” ARMS, ABS & C @ warm-up + 1omins + See page 73 @ HiT ciRcult + 8mins + Repeat 3 times Buttartly Kleks x 50+ 25 acch side Plank Rotations + 40 + 20 each side Jock Knives x 30 Spider Planks x 30 +15 each side ° ° 2 Exercises Bent Over Reverse Fly ~ Start in ai standing position with your feet slightly wider than shoulder-width apart and dumbbells in your hands, ~ Bend slightly at the knee and about 30 degrees at the hips, leaning forward. Keep your head up and eyes forward. Your arms should be hanging in front of your thighs. « Koop your elbows straight and raise both arms straight outwards fo your sides until they form a parallel ine with the floor. + Bring your arms back down in front of your thighs. ~ Repeat. Bicep Curls & Shoulder Press + Start off by standing straight with your feot shoulder-width apart and weighis in each hand. + Bend your elbows to curl the weight inwards. «Straighten ond extend your arms to the side first, then as you press above your head. Pause for « few seconds before carefully returning to the starting position. + Repeat. 170N w Exercises Lot Box Jumps Place a box about one crm’s length infront of you + Start in a standing position with your legs shoulder-width apart and hands loosely by your side. + Bend slightly forward at your hips and knees and swing your arms from behind you to prepare for the jump, * Swing your arms forward for energy ‘and jump onto the box. Land gently on your feet. + Step off the box ~ Repeat. Burpees + Start in a standing position and place both feet slightly apart. Point fect outward. + Bend forward at both the hips and knees into a squatting position ond place your palms flat on the floor. + Shift your bodyweight onto your ‘arms and kick your feet out backwards, forming ¢ push up position ~ Jump back into your frog jump position. + Lift your palms and jump straight upwards, reaching your hands above your head, ~ Land gently en the balls of your feet. « Repeot. 1Exercises A o Butt Kicks c » Start off by standing straight with your feet shoulder-width apart. D « Kick your right foot back, bringing the hee! i all the wey back to the butt and, in quick E succession, repeat with your left leg. a ~ Let your arms swing as if you're ina slow jog. Continue for 1 minute. © H 1 J k L Butterfly Kicks A «Start by lying flat on your back, with your legs extended ond palms facing down ° by your side. « Keeping both legs straight, lift your left P leg slightly while lifting your right log higher than your left. 2 = Switch positions by lifting your left leg higher than your right leg and lowering R your right leg simultaneously, creating a flutter movernent. s + Repect, 1 u w 172w Exercises Siw ae Ln Lr Butterfly Kicks with Clap * Start by lying on your back with your feet and back straight and feet slightly lifted off the floor. Keep your hands held out straight by your side. Your head should be lifted off the floor. + Lift your left leg straight up and bring your upper body forward so that your hands can clap under your left leg. ~ Return to your starting position and repect the clap with your right leg. Down Dog V Press + Start off in a kneeling position, reaching far in front of you while bending your back with your palms flat + Straighten your knees to lift yourself off the floor with your booty in the air and your palms still on the ground. Your body should! be in the shape of an inverted ¥. + Bend your elbows to lower your head to the ground before straightening them toreturn to your position ~ Repeat. 173w Exercises Frog Jumps «Start off ine squat position, standing with your knees bent, back straight and hands behind your head or on your hips. For an easier alternative and to help balance, you can also leave your hands out in front of you. + Jump up and forward by swinging ‘your hands and landing lightly on the balls of your feet, ~ Repeat as per times/reps in workout. Glute Bridges + Stor! off by lying on your back on the mat with your knees bent and your palms facing down, out by your side. ~ Pushing with your heels, lift your hips off the floor to form a straight line with your upper body and glutes and hold for 1 second, + Drop your hips towards your starting position but do not let your back touch the floor. » Repeat. 17%w Exercises Glute Kickbacks ~ Start with your palms flat an the floor, arms shoulder-width apart ond knees ‘on the floor slightly apart. Keep your back straight + Keep your knees bent and push back through your right leg, ankles pointing towards the sky. ~ Lower your right knee back to the floor and return te your starting position. + Do reps as per workout and then repeat with your left leg, Glute Lunges = Start off standing straight with feet shoulder-wicth epart and hands clasped in front of your chest + Shift your bodyweight onto your left leg and, with your right leg, take a step backwards, behind your left leg. Bend both knees about 90 degrees, letting your right knee clmest touch the ground. «Step your right leg back beside your left leg. + Go back to starting position and repeat movement with your left leg and then alternate between both legs. 175Exercises A e Half Burpees = + Start off in push up position with your palms down on the floor and D 4 feet slightly apart. = BN ~ Placing your weight on your palms, E jump your feet in towards your chest ~ Keeping your bodyweight on your hands, kick your feet backwards so that your legs are extended back out into your starting position. oO di + Repeat. M Heel Sky Raise + Start off with your palms and kneos fon the mat with your calves and thighs 6 forming o 90 degree angle. + Extend your right leg straight up and behind you before lowering just slightly above the ground and raising it again. ° « Repeat with left leg. are w 176w Exercises High Knees + Start by standing with your feet shoulder-width apart and your palms down, held around waist-level ~ Lift your right knee to your chest and in close succession, bring your left knee to hit your palms. » Repeat as per jime/reps in workout. High Knee Skips + Start by standing with your fect shoulder-width apart and hands by your side. ~ Keeping your right leg straight, kick off the floor and bring your left knee towards your chest. Return to your starting position. «Repeat with your right knee but kicking it towards your chest. Swing your arms for balance and move forward in a high skipping movement + Repeat and gradually increase in speed. 177w Exercises Jack Knives + Start by lying flat on your back with your arms extended straight behind your head and legs extended ~ Keeping your hands and legs straight, lift your upper body fo bring your hands towards your ankles. + Return to your starting position and repeat. =v Jump Lunges ~ Start in a standing position with your hands relaxed by your side. + Tako « huge step forward with your right leg and bend your knees 90 degrees. + Shift your bodyweight onto your right leg. ~ Jump into another lunge position moving {your loft [ag in front of your right » Repeat 178w Exercises Jumping Rope + Start in ai standing position with your feet slightly epart and one end of the Jump rope in each hand + Turn the rope with your wrists and jump on the balls of your feet when the rope ‘appears before you. + Repeat as per time/reps in workout. Leg Lifts ~ Start by lying on the mat with legs straight or crossed at the ankles and arms lac out, palms facing up. + Reise your legs off the matt to create o 90 degree angle. Keep your knees straight. + Lower your legs slowly, not letting your = legs hit the ground before raising your legs again. ~ Repeat. 179Exercises Mountain Climbers + Start in a push up position with your palms flat on the floor, shoulder-width apart and. your feet together. + Bring in your right knee towards your chest. ~ Return your right foot to the starting position. Bring in your left knee towards your chest before returning it to the starting position. ~ Repeat and gradually increase in speed. Planks + Start in a push up position on the balls of your feet and on your elbows, instead of palms, shoulder-width apert. Keep your back straight, + Hold for the time as per the workout. 180w Exercises Plank Jacks + Start off in push up position with your feet together and palms down shoulder-width apart. = Jump your feet apart to the sides, lending on your toes and then bring it back together before repeating Plank Leg Lifts + Start in a push up position on the balls of your feet and on your elbows, instead of palms, shoulder-width apart, Keep your back straight. + Keeping your leg straight, lift your right leg off the ground as far as possible and hold. + Return to your starting position and repeat with your left leg, 181w Exercises at a mit Cenge Plank Rotations + Stort in a push up position with palms flat, shoulder-width apart, feet together + Shift your bodyweight onto your left hand and left leg while lifting your right hand straight into the air. Your body should be facing outwards and your arms should form a straight line, 90 degrees to the floor. » Replace your right palm on the floor, reiurning to your starting position. « Repeat the above with your right hand and right leg on the floor. Push Ups = Start in a push up position with your palms flat on the floor slightly further than shoulder-width apart and on the balls of your feet, feet slightly apart. ~ Keeping your back straight and in line with your glutes, bend your elbows and lower your upper body to the floor + Push your arms straight and return to your starting position. ~ Repeat 192w Exercises [ Push Ups on Incline » Place a bench horizontally in front of you. ~ Start by standing at one side of the bench. Put your palms flat on the bench, keep your feet together and balance on your toes. Keep your legs and back straight to form a straight line with your upper body and glutes + Bend your elbows and lower your upper body towards the bench until your elbows are in line with your shoulder. + Push your arms straight, returning to your starting position. + Repeat. Push Ups on Knees + Start off with your palms and knees on the mat, letting your hips drop to form a straight line with your knees and shoulders. Lift your feet off the mat about 45 degrees + Bend your elbows and lower your upper body towards the floor until your shoulders are in line with your ellbows. + Push your arms straight, returning to your starting position and repeat. 183w Exercises meus eet . Reverse Butterfly Kicks +» Start by lying flat on your stomach, with your legs extended and arms folded in front of your face on the floor. + Keeping both legs extended, lift your left leg slightly off the ground and right leg higher off the ground than the left leg. Keep your legs straight. ~ Switch positions by lifting your left leg above your right leg and lowering your right leg simultaneously. » Repeat, Running Step Ups ~ Start in a standing position in front of a box/step. ~ Hold your elbows bent by your side, swinging for momentum and run up the step with your right foot first, then left foot. + Once you are on the step with both feet, return to your starting position by descending the step with your right foot first, than left. + Repeat by switching over and starting with your left foot first. + (Run up some stairs if you don't have astep). 184M ° w Exercises ope tape bp Ah Seated Russian Twist + Start off siting on the mat with your knees bent in front of you + Lift your feet slightly above the ground such that the weight is on your booty. + Clasp your hands together and twist your body to reach over fo your right and try to touch the ground. Next, twist your body to the left bringing your arms over to touch the ground. Repeat this rowing’ action. Shoulder Fly + Start off standing up straight with your feet shoulder-width apart and holding weights in your hands by your sides. ~ Raise the weights out to the sides, to the height of your shoulder before bringing them back down. Keep your arms and back straight. » Repeat. 185w Exercises vt A | Shoulder Press + Start off standing straight with your feet slightly wider than shoulder-width apart ‘and helding weights in your hands. Hold your arms out to the side, paraliel to the floor. Bend your elbows 30 degrees, palms facing outwards. This is your starting position. + Raise the weights slowly above your head, straightening your arms, ~ Return fo your staring position, + Repeat as per times/reps in workout. Side Jacks + Stort in a push up position with your palms shoulder-widih apart and your feet together. + Shift your bodyweight onto your arms. Keeping your palms on the floor and feet together, jump your feet to the right by bending your knees and hips. + Repeat by jumping as far left, over the mat, as possible. + Repeat alternating between left and right sides of the mat. 186w Exercises at st J A AL meters Side Plank Lifts ~ Start by lying on your right elbow, hip and leg. Keep your right elbow bent 90 degrees to you and legs extended oul. Place your left hand on your hips and stack your left leg on your right. + Lift your hip until you form a straight line with your upper body and glutes. + Return to your starting position by dropping your hip but not touching the floor, + Repeat number of reps as per workout and then alternate sides Side Shuffles ~ Start off standing straight with your fest shoulder-wicth apart and arms by your side. Bend your legs at the knees while driving your hips back slightly. + Toke a step to the right with your right foot and quickly bring your left foot to your right. As your left foot takes its step, quickly take another step to the right with your right foot. Close up your feet by bringing your left foot to your right again. + Repeat for § meters in the opposite direction 187° H w e Exercises smeters Side Shuffles with High Knee Hold + Start off standing straight with your feet shoulder-width apart and arms by your side. Bend your legs at the knees while driving your hips back slightly. «Toke a step to the right with your right foot and quickly bring your left foot to your right. As your left foot takes its step, quickly take another step to the right with your right foot, Before bringing your left foot to your right, lift your knee towards your chest for 1 second before closing up your feet. ~ Repeat the above in the opposite direction for 5 meters. Single Leg Glute Bridges + Start by lying on your back, with your {arms by your side and palims fet on the floor. Keep your knees bent and feet flat on the floor. ~ Straighten your right leg + Lift your booty until you form a straight line with your upper bedy and right leg. + Drop your booty close to the floor and repeat with your left leg 188° Exercises Ski Moguls + Start in a staning position with your feet together. Bend your hips and lean forward about 30 degrees and bend your knees slightly. Swing your arms backwards at the same time, = As you swing your arms forward, jump towards the right and land with your feet still together and body stil bent at the hips ond knees. ~ Swing your arms backwards and repeat Jump towards the left. Alternate jumps between the right and left Ski Moguls with Box Jump + Stand to the right of the box/step. Keep. your fect together and bend slightly at your knees, hips ond elbows. » Keeping your back sircight and feet together, jump to your left onto the box and towards your left again, onto the floor. You should be standing on the left of the box/step. ~ Repeat by jumping towards the right and then onto the floor. Increase your speed for better effect 199D ° 2 Exercises Spider Planks Start in push up position with your palms slightly wider than shoulder-width apart and feet together. ae + Keeping your back stroight and in line with your glutes, bend your elbows and lower at a bY a, your upper body to the floor like a push up. At the same time, bend your right knee 90 degrees and bring it to the right, close to your elbows. + Push your arms straight and return to your starting position, + Repeat with your left leg, Squat Cross Jumps + Start off standing straight with your feet slightly wider thon shoulder-wicth opert. Point foot slightly outward. + Doe squat, ensuring your knees don't go beyond your toes but sticking your booty back as if you're trying to sit down + Continue lowering your hips until your thighs are parallel to the ground + Jump to cross your feet slightly, with your right foot in front of your left ~ Jump back to your squat position and repeat another jump with your left foot in front of your right: 190w Exercises Squats with Front Kick + Start off standing straight with your feet slightly wider than shoulder-width apart. Point feet slightly outward ~ Do squat, ensuring your knees don't go beyond your toes but sticking your booty back as if you're trying to sit down, +» Continue lowering your hips until your thighs are parallel to the ground. + Slowly press back up through heels to your original position and then kick your right foot out to the front. = Return to your starting squat position and repeat with your left foot, kicking it out to the front. Squats with Side Kick + Start off standing straight with your feet slightly wider than shoulder-width part. Point feet slightly outward. + Doa squat, ensuring your knees don't go beyond your toes but sticking your booty back os if you're trying fo sit down, + Continue lowering your hips until your thighs are parallel to the ground. ~ Slowly press back up through heels to your original position and then kick your right foot out to the right: + Return to your starting squat position and repeat with your left foot, kicking it out to the loft 191> H M w Exercises AAR Ah Squats with Side Lift «Start off standing straight with your feet slightly wider then shoulder-width apart. Point feet slightly outward + Doa squat, ensuring your knees don't go beyond your tees but sticking your booty back as if you're trying to sit down, + Continue lowering your hips until your thighs are parallel fo the ground + Slowly press back up through heels fo your origina! position and then lift your right foot out to the right. + Return to your starting squat pesition ond repeat with your left foot, lifting it out 10 the left Sumo Squats + Stort off standing straight with feet shoulder-wicth apart and hands clasped together in front of your chest. Point feet slightly outward. ~ Bend your hips and knees. Make sure that your knees don't go beyond your toes but sticking your booty back as if you're trying to sit down. * Continue bending your knees until your upper legs are parallel with the floor, bringing your booty closer to the floor. Keep your back straight. ~ Slowly press back up through your heels to your starting position and repeat. 192w Exercises Sumo Squat Jumps + Start off standing straight with feet shoulder-width apart and hands on your hips. Point feet slightly outward. » Bend your hips and knees. Make sure that your knees don't ge beyond your toes but sticking your booty back as if you're trying to sit down. ~ Continue bending your knees until your thighs are parallel with the floor, bringing your booty closer to the floor. Keep your back straight. » Jump up, pushing your body upwards and extending your legs before landing back into squat position, Land gently on the balls of your feet Superman + Start off by lying face down on the mat with your arms fully extended in front of you and legs extended behind you. + Lift your arms, legs and chest off the floor and hold fer 1 second. « Slowly lower your arms, legs and chest down to return fo your starting position. + Repeat. 193° c M w Exercises th th ry Tricep Dips + Grip the edge of a bench with both hands at either side of you + Slide your booty off the seat with your knees bent 90 degrees to the floor. Your arms should be straight. This is. the starting position ~ Slowly bend your elbows to lower your body fowards the floor until your ‘elbows are at about a 20-degree angle. Be sure to keep your back straight and close to the bench, + Push up through your palm of your hand. Raise your body, straightening your elbows ‘and return te your starting position. Tricep Kickbacks + Start in a standing position with your feet shoulder-width opart and dumbbells in your hands. ~ Bend slightly att the knees and about 45 degrees forward at the hips. Leave your hands hanging loosely by your side. Keep your back straight at all times. + Bend your elbows to bring the dumbbells towards you. Your triceps should be parallel to your upper torso while your wrists parallel to your thighs. + Straighten your arms behind your back and feel your triceps working, » Repeal, 194° Exercises V Sit Ups ~ Start by lying on your back with your feet extended ond slightly lifted off the floor. Keep your hands extended by your side. Your head should be lifted off the floor. Keep your back straight. ~ Lift your feet and bend at the knee about 80 degrees while bringing your upper body as close as possible towards your legs. Keep your back siraight at all imes. ~ Repeat for time/reps as per workout. Walking Lunges + Stort off standing straight with your feet shoulder-width apart and hands ‘on your hips. + Take @ big step forward with your left foot. As you plant your left foot on the floor, bend both knees at approximately 90 degrees. = As you extend both knees, transfer your weight completaly to your left foot and take a large step forward with your right foot ~ As you plant your right foot, bend both knees at approximately 90 degrees. ~ Extend both knees and transfer your weight completely onto your right foot. ~ Repeat. 195° 2 Exercises Walking Lunges with Knee Lift + Start in a standing position with your hands relaxed by your side. + Take « huge step forward with your right leg and bend your knees 0 degrees from the calf. Your left leg will also bend cbout 90 degrees at the knees. + Shift your bodyweight onto your right leg. Lift your left leg in front of your body, towards your chest for one second then step forward into another lunge position. + Repeat this with your right leg. Alternate Equipment We have tried to minimize equipment needed in this guide but in some cases, it is warranted to really maximize the effect of the particular exercise and the outcome for your body. But we also want to eliminate any barrier to completing your scheduled workout and provide the following list of easy-to-find alternatives: Hand weights (dumbbells) Bench » Water bottles (plastic bottles filled » Park bench with water or sand) «Ikea stool or bench + Soup cans = Sturdy chair + Small bags of rice ~ Shampoo bottles 196Body Goals Worksheet Starting my BodyBaea Journey: is LT Soon f 20. Body Metrics ew weici qummy THIGH meet cen ‘CIRCUMFERENCE cincuMreRence ine Ibe inch inch Peon Pp sssssscsscinsens tla seers cunts ea sian a BodyBoss Challenge Complete the 8 exercise circ eet (page 82) | completed itn Ei minutes /ebeande Body Goals hot are your3 fitness or body gos for the coming 1 weeks” (9 Lose weigh; iin my cnn eae, look goodinmy bkin) 3. Take Your 'Before' Picture Keep for your on reference or shore with fay ond frends sey metivated. See page 26 fr hstuctions Signed Great Work! You've defined your dreat CCC 197Body Goals Worksheet This is the day I became a certified BodyBos: fon 120. Body Metrics rummy Thick CIRCUMFERENCE CIRCUMFERENCE. ch inch Tem HeIcHT weict How much I’ve lost Compare agcins the stor ofthe program cee ‘TUMMY CIRCUMFERENCE THIGH CIRCUMFERENCE inh esses Dem BodyBoss Challenge Compas the 6 exercise cet test (ge 82). Compare agains the start ofthe pregrem lett tin nn Mi oeonds oO © Pee ere. ©) Dien tren ware inane shesarotyou beayaees Cee ae See ed eee We would love to hear your story. Share your journey Se Le Cree ey ere cer) Pe erase tential 198What comes easy, won’t last. Masten Coe Vola mute LA Easter a Load Lefore Molesey