TOTAL BODY SCULPT - TRAINING


Step One - Watch the Video and Read the Report 

 
 
 
 

8 Benefits of Weight Training for Women

 
 

Step Two - Find the right workout for you

Depending on your circumstances and fitness level, choose from the workouts listed below. Be sure to complete a workout log each time you train, this will help you see your progress and know how much you are able to lift. Remember, if you have any questions or need support please visit our private Facebook group.

GYM WORKOUTS

For exercises you aren't sure how to perform, visit the Exercise Video Library >>


BEGINNER GYM WORKOUTS

Weight train your body three days per week. For example, train workout #1 on Monday, workout #2 on Wednesday and workout #3 on Friday. Perform one workout sheet for each day you train, starting with workout #1. 


INTERMEDIATE GYM WORKOUTS

Weight train your body four days per week. For example, train workout #1 on Monday, workout #2 on Tuesday, rest on Wednesday, workout #3 on Thursday and workout #4 on Friday.  Perform one workout sheet for each day you train, starting with workout #1. 


ADVANCED GYM WORKOUTS

Weight train your body five days per week. For example, train workout #1 on Monday, workout #2 on Tuesday, rest on Wednesday, workout #3 on Thursday, workout #4 on Friday and workout #5 on Saturday, rest on Sunday.  Perform one workout sheet for each day you train, starting with workout #1. 


AT HOME WORKOUTS

These exercise programs start at 3 days a week on month 1 and then you'll do 4 days a week on month 2 and 3. Do each workout program once a week. Preferably working out on Monday, Tuesday, Thursday & Friday and then take Wednesday and the weekend off unless you are doing some cardio on the weekend. If you need some bands for these workouts you can get them here: Resistant Band Set with Door Anchor and Booty Exercise Resistance Bands


TRAVEL WORKOUTS

These circuit workouts will make traveling easy because you can do them anywhere. If you are staying at a hotel that has a gym use weights as shown in the videos. If your hotel does not have gym, take your exercise bands and do the circuits with bands. Either way you will get a great workout. If you would like a printable band workout click here.  If you need some bands for these workouts you can get them here: Resistant Band Set with Door Anchor and Booty Exercise Resistance Bands

          Travel Workout - Day 1

          Travel Workout - Day 2

          Travel Workout - Day 3


Step Three - Stretching

As with all training, the importance of stretching and mobilization cannot be over emphasized. Therefore, I have attached some flexibility exercises. Always stretch 5-6 times a week to help prevent soreness, strengthen joints and prevent injury.

Before exercise it is always best to do an active warm-up (5-10 minutes on the treadmill, elliptical or bike) and after training and cardio use some of the static stretches which are shown in the video and attached document.

Benefits of warming up

• helps prevent injuries such as muscle tears and strains

• lowers the strain on the heart as the heart rate is slowly raised into the training zone

• directs blood to the muscles so they have fuel and oxygen to work at their best

• improves flexibility

Benefits of stretching

• decreases stiffness after exercise

• help prevent injuries such as muscle tears and strains

• improves flexibility

• allows the body to release lactic acid and other harmful waste products.

                            STRETCHING VIDEO


Step Four - Fill Out Your Workout Log

Use the editable workout logs to record your training sessions. Keeping track of your weight you use and reps you perform for each exercise is important for continued improvement. The only way to to improve and get stronger is to track your process.