The Body Sculpting Bible for Women (114 page)

Please refer to
www.BodySculptingBible.com
for updated workouts and additional cardio routines.

14-Day Body Sculpting Workout
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1

SPECIAL INSTRUCTIONS FOR WEEKS 1 & 2

Use modified compound supersets. Perform modified compound supersets by performing the first exercise, resting for the prescribed rest period, performing the second exercise, resting the prescribed rest period and going back to the first exercise. Continue in this manner until you have performed all of the prescribed number of sets, and then continue with the next modified compound superset. You will repeat Day 1 on Monday, Day 2 on Wednesday, and Day 3 on Friday.

NOTES ON PUSH-UPS

Depending on your body weight, you may find this exercise difficult to do in the traditional way. If this is the case, then start by performing them standing against the wall (stand 1.5-2 ft. in front of the wall, extend your arms and perform the exercise). In this position you will not be lifting your full bodyweight. As you become stronger, you may perform push-ups against the floor “from your knees.” Once you master that position, you will be able to perform the traditional push-up.

Weeks 1 & 2

Cardio and Abs

AEROBIC ACTIVITY

20 minutes of fast walking, stationary biking, or any other type of aerobic activity you enjoy while bringing you to your target heart rate.

Please refer to
www.BodySculptingBible.com
for updated workouts and additional cardio routines.

14-Day Body Sculpting Workout
^#
1

SPECIAL INSTRUCTIONS FOR WEEKS 3 & 4

Use supersets. Perform supersets by pairing exercises with no rest period in between. Only rest after the two exercises have been performed consecutively. Repeat for the prescribed number of sets and then move on to the next pair of exercises. You will repeat Day 1 on Monday, Day 2 on Wednesday, and Day 3 on Friday.

NOTES OK PUSH-UPS

Depending on your body weight, you may find this exercise difficult to do in the traditional way. If this is the case, then start by performing them standing against the wall (stand 1.5-2 ft, in front of the wall, extend your arms and perform the exercise). In this position you will not be lifting your full bodyweight. As you become stronger, yon may perform push-ups against the floor “from your knees.” Once you master that position, you will be able to perform the traditional push-up.

Weeks 3 & 4

Cardio and Abs

AEROBIC ACTIVITY

30 minutes of fast walking, stationary biking, or any other type of aerobic activity you enjoy while bringing you to your target heart rate.

Please refer to
www.BodySculptingBible.com
for updated workouts and additional cardio routines.

14-Day Body Sculpting Workout
^#
1

SPECIAL INSTRUCTIONS FOR WEEKS 5 & 6

Use giant sets. Perform giant sets by performing four exercises with no rest period in between. Only rest after the four exercises have been performed consecutively. Repeat for the prescribed number of sets and then move on to the second group of exercises. You will repeat Day 1 on Monday, Day 2 on Wednesday, and Day 3 on Friday.

NOTES ON PUSH-UPS

Depending on your body weight, you may find this exercise difficult to do in the traditional way. If this is the case, then start by performing them standing against the wall (stand 1.5-2 ft. in front of the wall, extend your arms and perform the exercise). In this position you will not be lifting your full bodyweight. As you become stronger, you may perform push-ups against the floor “from your knees.” Once you master that position, you will be able to perform the traditional push-up.