EVERYTHING YOU NEED FITNESS - Cloudinary

WHAT YOU GET:THE WORKOUTSEVERYTHING YOU NEED FITNESS GUIDELays out all the fitness information you need toget results with the 10-Minute Trainer workouts.NUTRITIONEVERYTHING YOU NEEDEVERYTHING YOU NEEDTMINS1120EVERYTHING YOU NEED NUTRITION GUIDEFITNESSIf you want great results, you need to eathealthy. This guide contains a recipe booklet oftasty, healthy meals that can all be prepared in10 minutes or less. Plus, you’ll find tips on how tomaintain your results once you achieve them.TMINS1120FITNESSEVERYTHING YOU NEED2 WALL CALENDARS“STACKABLE 10” CALENDARLOOKING TO MAXIMIZE YOUR RESULTS? This calendar gives you the optionto stack your workouts so you can do one, two, or three workouts a day.Check offthe boxes as you do each workout to keep track of your progress.Use this calendar right from the get-go, or you can start with the“JUST TAKES 10” calendar and switch over after 30 days.Shows you how to get the best results eachday depending on your level of fitness.Try the “Just Takes 10” Calendar if you’rejust starting out. Or kick it up a notch withthe “Stackable 10” Calendar.Check out the “STACK MULTIPLE WORKOUTS” option on the main menuscreen of your DVD. This feature allows you to seamlessly stack your workoutsso they play from start to finish without any interruptions.“JUST TAKES 10” CALENDARWEEKMONDAYTUESDAYWEDNESDAYFollow this calendar if you’re new to fitness and want Tony to take youthrough the basics. Afterdays,if youPHOTOwant to step it up, you can check outTAKE30YOUR“BEFORE”the “STACKABLE 10” calendar on the other side.1CARDIOTOTAL BODYthe boxes as you do each workout to keep track of your progress.CORE CARDIOCARDIOCAN’T FIGURE OUT WHENPUSH PLAY? CORE CARDIOUPPERTOBODYCheck offTHURSDAYABSFRIDAYUPPER BODYCORE CARDIOWhen your day is already jam-packed with things to do, finding time towork out can seem like mission impossible.2Check out the calendar for Tony’s “NO EXCUSES” TIPS of how to work it intoTOTALBODYCOREyour day. You may not realizeall thepockets you have inyour CARDIOday to squeezein a workout. Especially sinceit’s CARDIOonly 10 minutes!CORECARDIOWEEK1234MONDAYTUESDAY3TAKE YOUR “BEFORE” PHOTOCARDIOTOTAL BODYTOTAL BODYCORE CARDIOCARDIOWEDNESDAYABSLOWER BODYTHURSDAYFRIDAYLOWER BODYCORE CARDIOUPPER BODYCORE CARDIOUPPER BODYCORE CARDIOABSLOWER BODY“NO EXCUSES” TIP:“NO EXCUSES” TIP:Hit snooze one less time.4LOWER BODYCORE CARDIOTOTAL BODY 2“NO EXCUSES” TIP:Skip the morning Starbucks run so you can take aproper break at lunch.BODYABSLOWER BODYUPPER BODY“NO EXCUSES” TIP:Work out while dinner’sin the oven!YOGA FLEX“NO EXCUSES” TIP:Skip the first 10 minutesof your favorite show.That’s what the DVR is for.ABSYOGA FLEX“NO EXCUSES” TIP:Lay your clothes out the nightbefore and save 10 minutes pickingout an outfit in the morning.“NO EXCUSES” TIP:Work out while you’redoing laundry.CARDIOSUNDAYLOWER BODYCARDIOTOTAL BODYYOGA FLEXABSUPPER BODYTOTAL BODY 2YOGA FLEXABSLOWER BODYCARDIOCORE CARDIOLOWER BODYCARDIO“NO EXCUSES” TIP:Skip the gym and work out athome while the kids watch TV.No babysitter needed!LOWER BODY – Zero in on those stubborn problem areas tolift your glutes, slim your hips, and tone your thighs. ABS – 20 unique moves that hit your upper abs, lower abs, andobliques, so you’ll get six-pack abs in 10 minutes. TOTAL BODY – Sculpt your body from head to toe with 10 ofTony’s favorite Super Stacking moves. YOGA FLEX – Stretch your muscles, stay loose and limber, andfeel good all in 10 minutes. TOTAL BODY 2 – Dial up the intensity with 10 more advancedmoves that work your body from head to toe. CORE CARDIO – Scorch calories and tighten your abs at thesame time with this core-focused cardio workout. UPPER BODY – Strengthen and tone your upper body with 10moves that work your chest, shoulders, arms, biceps, and triceps.YOGA FLEXYOGA FLEX“NO EXCUSES” TIP:Get your coworkers to join!Meetings won’t get interruptedif you’re all working out!ABSYOGA FLEX“NO EXCUSES” TIP:Make your kids lunch the nightbefore so you can get yourworkout done in the morning.USE THIS 2-DAY JUMP START IF . . .2-DAY JUMP START YOGA FLEX 2013 Beachbody, LLC. All rights reserved. TMINS1122ABS“NO EXCUSES” TIP:Work out while your kidsare eating their breakfast.TOTAL BODYCARDIO – 10 minutes of high-energy, fat-burning moves that willmelt fat off your entire body.TAKE YOUR “AFTER” PHOTOABSUPPER BODYCARDIOTAKE YOUR “AFTER” PHOTOTOTAL BODY 2“NO EXCUSES” TIP:Challenge your kids to brushtheir teeth and get dressedfor school in 10 minutes. SUNDAYBring your lunch to workso you avoid waiting inthe lunch line.TOTAL BODY 2CORE CARDIOUPPER BODYTOTAL BODYCARDIO2CARDIOCORE CARDIOUPPER“NO EXCUSES” TIP:Don’t have anywhere to exerciseat work? Ask to borrow your boss’office while they’re out to lunch.“NO EXCUSES” TIP:Set your alarm for 10 minutesearlier than usual.SATURDAYSATURDAY You have a specialoccasion comingup and want tofeel slimmer.Kick-start your weight loss with Tony’sproven plan to help you lose weightand a few inches in just 2 days. You’ve hit aplateau and don’tknow how tobreak through. You’re in a rutand need a littlemotivation to getyou going again.Shakeology makes you healthy from the inside out.Shakeology can help you:* Increase energy Curb junk food cravings Lose weight Improve digestion and regularitySHAKEOLOGY CONTAINS THE WORLD’S MOST POWERFUL SUPERFOODS.It’s the perfect combination of enzymes, prebiotics, antioxidants, and many rareingredients, including adaptogens, camu-camu, and sacha inchi—giving you thepowerful nutrients you can’t get from an ordinary diet.So whether you use it for weight loss, or drink it to optimize your health,Shakeology takes the guesswork out of nutrition, guaranteed.NOW IN 5 DELICIOUS FLAVORS: Chocolate Vanilla Greenberry Chocolate Vegan Tropical Strawberry (vegan)-DAY JUMP STARTLearn more at Shakeology.com or contact your Team Beachbody Coach.*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. 2013 Beachbody, LLC. All rights reserved. TMINS1121TIRESCRAZYEIGHTSCHUCK-UPSSIDE LUNGE SIDEKICKCROSS CRUNCHES”ON THE GO“ WORKOUT CARDSThis 10-minute total-body workout is perfectwhen you don’t have access to a DVD player.Just follow the moves in order from 1 to 10,performing each for a total of 1 minute.“ON THE GO”C.A.B.A. B.C. is withB.yourA.Third positionis withyourand lower body and crunchFirst positionpositionis withLift yourupperLie on Secondyour back,with yourknees bent,A. B.Place weight onyourleftlegonComethe lungebandbySide lunge onto your left leg.Standshouldmeet your elbows.handsshoulder-widthapart,yoursoHandsyour kneesyourheelsflshoulder-widthoor, andSwitchsidesandhandsdothe8 bicepcurlsyourwitharmsarms wide.on outthe ofresistancewithyourB.A.andkick your rightouttofrontyour leftapart.foot inKeepto yourbe 3–8 leof you.Repeatfor 1thanminute.leftlegarm,holdingyour in.rightfeetbringingshoulder-widthleft out. your crossedJump forward4 times,rightthenfoot.backward the side, as high as you canStart with one knee up and alternateyour shoulders.arm at 90 degrees.armmeetbentyourat 90 degreesand do 8 bicep4 times. Do this slow and controlled for without straining.legs as if you’re jumping in and out ofcurls with your right arm.Alternate sides for 1 minute.the first 30 seconds, and then speed ittires on an obstacle course.push-ups 3 ways for 20 seconds each.Repeat lunge/kick upcombofor 3030 seconds.seconds, then switch to the other side Performfor 30 seconds.the lastWORKOUTSPEED SKATERDEEP SEATSLAWN MOWERSLOADING DOCKISO BIKEB.A.B.A.B. Lie on your back with B.A.A.Hold for 2 seconds then switch to theyour feet offIn a smoothmotion,hoppositiononto yourleftWith your right leg slightly bent, extendEnageyouryourcorePullReachthe bandbackyouras ifhandsyou’restartinga and sweepStartdownBeginin lungewiththestandingband upright.otheryourside,armsbringing your right elbow tofloorandbehindB.A.you andleg, extendingyour underright legbehindyou andyour left leg straight behindacrossyourbody as you utside wardfootyour leftknee.head.elbowandrightand yourrightforward.bring your left arm forward.downandfor 1 minuteat a attowardStand on the resistancebandwitharmto yourleft. Repeat for 30Alternateseconds,sidesthenfor 1 minute.withbothhands.handleinyouryourright Squathand. Besureto upadjustPerforma moderatepacefor 30kneeeach other.moderatepace.youcan then switch sidesswitchfeet shoulder-widthAlternateapart. theBringthesidesfor 1 minute.sides and do the same.positioningof theband untilyouIffineeded,ndseconds,and repeat.the forhandleshandles up to shoulder height.a resistance that’s holdsuitableyou. at your waist todecrease the resistance.A FREE COACH2A person who started as a customer just like you, who you can contactwith questions, concerns, or for a bit of encouragement along the way.Get your free Coach today at TMTCoach.com.3

MONDAYLOWER BODYTOTAL BODY 234CARDIOUPPER BODYTOTAL BODY 2UPPER BODYTHURSDAYTOTAL BODYCARDIOCARDIOCORE CARDIOFRIDAYCORE CARDIOCARDIOLOWER BODYCORE CARDIOUPPER BODYLOWER BODYCORE CARDIOCORE CARDIOCARDIOCARDIOABSABSTOTAL BODYCORE CARDIOCARDIOLOWER BODYBODCORE CARDIOABSTOTAL BODY 2TOTAL BODY 2CORE CARDIOCORE CARDIOUPPER BODYUPPER BODY11223344LOWER BODYLOWER BODYCARDIOCARDIOUPPER BODYUPPER BODYTOTAL BODY 2CARDIOYOGA FLEXUPPER BODYTOTAL BODYYOGA FLEXABSCORE CARDIOCARDIOWEDNESDAYCARDIOCARDIOTOTAL BODY 2TOTAL BODY 2YOGA FLEXYOGA FLEXUPPER BODYABSCARDIOTOTAL BODY 2CARDIOABSUPPER BODYLOWER BODYYOGA FLEXTHURSDAYTOTAL BODYTOTAL BODYLOWER BODYLOWER BODYCORE CARDIOCORE CARDIOCARDIOCORE CARDIOTOTAL BODYCARDIOLOWER BODYCORE CARDIOCORE CARDIOCARDIOABSFRIDAYCheck out the “STACK MULTIPLE WORKOUTS” option on the main menu screenof your DVD. This feature allows you to seamlessly stack your workouts sothey play from start to finish without any interruptions.Use this calendar right from the get-go, or you can start with the“JUST TAKES 10” calendar and switch over after 30 days.Looking to maximize your results? This calendar gives you the optionto stack your workouts so you can do one, two, or three workouts a day.Check off the boxes as you do each workout to keep track of your progress.TOTAL BODYCARDIOCORE CARDIOTUESDAYLOWER BODYTOTAL BODY 2UPPER BODYABSWEDNESDAY“STACKABLE 10” CALENDARCORE CARDIOCORE CARDIOCORE CARDIOTOTAL BODYTUESDAYCARDIOCORE CARDIOUPPER BODYTAKE YOUR “BEFORE” PHOTOMONDAYTOTAL BODY2WEEKCARDIOTAKE YOUR “BEFORE” PHOTO1WEEKCheck out the wall-calendar for Tony’s “NO EXCUSES” TIPS of how to workit into your day. You may not realize all the pockets you have in your day tosqueeze in a workout. Especially since it’s only 10 minutes!CAN’T FIGURE OUT WHEN TO PUSH PLAY?When your day is already jam-packed with things to do, finding time to workout can seem like mission impossible.Follow this calendar if you’re new to fi tness and want Tony to take youthrough the basics. After 30 days, if you want to step it up, you can checkout the “STACKABLE 10” calendar on the other side.Check off the boxes as you do each workout to keep track of your progress.“JUST TAKES 10” CALENDARABSABSUPPER BODYUPPER BODYCARDIOCARDIOABSLOWER BODYCARDIOABSUPPER BODYTOTAL BODY 2LOWER BODYCARDIOTOTAL BODYSATURDAYABSABSABSLOWER BODYSATURDAYYOGA FLEXYOGA FLEXTAKE YOUR “AFTER” LEXSUNDAYSUNDAYYOGA FLEXTAKE YOUR “AFTER” PHOTOYOGA FLEXYOGA FLEXYOGA FLEXSUNDAY

MONDAYLOWER BODYTOTAL BODY 234CARDIOUPPER BODYTOTAL BODY 2UPPER BODYTHURSDAYTOTAL BODYCARDIOCARDIOCORE CARDIOFRIDAYCORE CARDIOCARDIOLOWER BODYCORE CARDIOUPPER BODYLOWER BODYCORE CARDIOCORE CARDIOCARDIOCARDIOABSABSTOTAL BODYCORE CARDIOCARDIOLOWER BODYBODCORE CARDIOABSTOTAL BODY 2TOTAL BODY 2CORE CARDIOCORE CARDIOUPPER BODYUPPER BODY11223344LOWER BODYLOWER BODYCARDIOCARDIOUPPER BODYUPPER BODYTOTAL BODY 2CARDIOYOGA FLEXUPPER BODYTOTAL BODYYOGA FLEXABSCORE CARDIOCARDIOWEDNESDAYCARDIOCARDIOTOTAL BODY 2TOTAL BODY 2YOGA FLEXYOGA FLEXUPPER BODYABSCARDIOTOTAL BODY 2CARDIOABSUPPER BODYLOWER BODYYOGA FLEXTHURSDAYTOTAL BODYTOTAL BODYLOWER BODYLOWER BODYCORE CARDIOCORE CARDIOCARDIOCORE CARDIOTOTAL BODYCARDIOLOWER BODYCORE CARDIOCORE CARDIOCARDIOABSFRIDAYCheck out the “STACK MULTIPLE WORKOUTS” option on the main menu screenof your DVD. This feature allows you to seamlessly stack your workouts sothey play from start to finish without any interruptions.Use this calendar right from the get-go, or you can start with the“JUST TAKES 10” calendar and switch over after 30 days.Looking to maximize your results? This calendar gives you the optionto stack your workouts so you can do one, two, or three workouts a day.Check off the boxes as you do each workout to keep track of your progress.TOTAL BODYCARDIOCORE CARDIOTUESDAYLOWER BODYTOTAL BODY 2UPPER BODYABSWEDNESDAY“STACKABLE 10” CALENDARCORE CARDIOCORE CARDIOCORE CARDIOTOTAL BODYTUESDAYCARDIOCORE CARDIOUPPER BODYTAKE YOUR “BEFORE” PHOTOMONDAYTOTAL BODY2WEEKCARDIOTAKE YOUR “BEFORE” PHOTO1WEEKCheck out the wall-calendar for Tony’s “NO EXCUSES” TIPS of how to workit into your day. You may not realize all the pockets you have in your day tosqueeze in a workout. Especially since it’s only 10 minutes!CAN’T FIGURE OUT WHEN TO PUSH PLAY?When your day is already jam-packed with things to do, finding time to workout can seem like mission impossible.Follow this calendar if you’re new to fi tness and want Tony to take youthrough the basics. After 30 days, if you want to step it up, you can checkout the “STACKABLE 10” calendar on the other side.Check off the boxes as you do each workout to keep track of your progress.“JUST TAKES 10” CALENDARABSABSUPPER BODYUPPER BODYCARDIOCARDIOABSLOWER BODYCARDIOABSUPPER BODYTOTAL BODY 2LOWER BODYCARDIOTOTAL BODYSATURDAYABSABSABSLOWER BODYSATURDAYYOGA FLEXYOGA FLEXTAKE YOUR “AFTER” LEXSUNDAYSUNDAYYOGA FLEXTAKE YOUR “AFTER” PHOTOYOGA FLEXYOGA FLEXYOGA FLEXSUNDAY

WHAT’S YOUR WORKOUT PERSONALITY?When your day is already jam-packed with things to do,it may seem impossible to find time for 10-Minute Trainer.A good place to start is to try and figure out your “workout personality.”Are you most likely to work out first thing in the morning? Squeeze in aworkout during your lunch break? Finish the day by breaking a sweat?The bullet points below will help you figure out which suits you best.Find the one that describes your lifestyle, then schedule your workoutsinto your day like any other appointment.GET UP AND GO! I’m an early riser.I like to grab coffee, read the paper, and get my day going early.I like the idea of getting my workout done before the day even starts.“MEASURE YOUR SUCCESS”PROGRESS CHARTUSE THE CHART BELOW TO KEEP TRACK OF YOUR PROGRESS.TAKE YOUR “BEFORE” MEASUREMENTS ON DAY 1. THEN TAKE THEM EVERY30 DAYS AS YOU CONTINUE DOING THE 10-MINUTE TRAINER PROGRAM.MEASUREMENTSDAY 1DAY 30DAY 60& BEYONDWEIGHTCHESTWAISTCRUNCHES FOR LUNCH My days are unpredictable; sometimes I have to go into work early,ARMSTHIGHSother times I have to stay late. My lunch break is the only time I have for myself during the day. I’m not a morning person and evenings are family time.LATE NIGHTER 6My mornings are the most hectic part of my day.My time to relax and unwind is after work.I usually don’t have time for myself until after the kids are asleep.7

WHAT’S YOUR WORKOUT PERSONALITY?When your day is already jam-packed with things to do,it may seem impossible to find time for 10-Minute Trainer.A good place to start is to try and figure out your “workout personality.”Are you most likely to work out first thing in the morning? Squeeze in aworkout during your lunch break? Finish the day by breaking a sweat?The bullet points below will help you figure out which suits you best.Find the one that describes your lifestyle, then schedule your workoutsinto your day like any other appointment.GET UP AND GO! I’m an early riser.I like to grab coffee, read the paper, and get my day going early.I like the idea of getting my workout done before the day even starts.“MEASURE YOUR SUCCESS”PROGRESS CHARTUSE THE CHART BELOW TO KEEP TRACK OF YOUR PROGRESS.TAKE YOUR “BEFORE” MEASUREMENTS ON DAY 1. THEN TAKE THEM EVERY30 DAYS AS YOU CONTINUE DOING THE 10-MINUTE TRAINER PROGRAM.MEASUREMENTSDAY 1DAY 30DAY 60& BEYONDWEIGHTCHESTWAISTCRUNCHES FOR LUNCH My days are unpredictable; sometimes I have to go into work early,ARMSTHIGHSother times I have to stay late. My lunch break is the only time I have for myself during the day. I’m not a morning person and evenings are family time.LATE NIGHTER 6My mornings are the most hectic part of my day.My time to relax and unwind is after work.I usually don’t have time for myself until after the kids are asleep.7

DID 10-MINUTE TRAINER TAKE AWAYYOUR EXCUSES?GET A FREE“NO MORE EXCUSES” T-SHIRTHOW TO TAKE”BEFORE” AND “AFTER” PHOTOSTake your “BEFORE” pictures before you Push Play on your first workout.POSES TO INCLUDEFRONTTIPS CAMERAUse a digital camera ora smartphone to takeyour photos and send thephotos in “large” size.BEFOREAFTER CLOTHESWear the SAME orSIMILAR clothing for your“before” and “after”photos, so you can bestsee your transformation.3/4 POSESEND US YOUR “BEFORE” AND “AFTER”PHOTOS TO GET YOURS—PLUS THE CHANCETO WIN CASH AND PRIZES!BEFOREAFTERSIDEBe sure to take photos inall the poses pictured. Andtry not to suck it in OR pushit out. You want to seea true reflection of yourbody’s transformation from10-Minute Trainer.There’s no better way to stay motivated—and get in great shape with10-MINUTE TRAINER—than by signing up for the BEACHBODY CHALLENGE !With that kind of peer support, and a shot at winning cash and prizes,you’ll see results in no time. And when you share your photos with us,you’ll get a FREE T-SHIRT and a chance to win more than 100,000.Visit the site below for full details!Free10MinTShirt.comBEFOREAFTER9

DID 10-MINUTE TRAINER TAKE AWAYYOUR EXCUSES?GET A FREE“NO MORE EXCUSES” T-SHIRTHOW TO TAKE”BEFORE” AND “AFTER” PHOTOSTake your “BEFORE” pictures before you Push Play on your first workout.POSES TO INCLUDEFRONTTIPS CAMERAUse a digital camera ora smartphone to takeyour photos and send thephotos in “large” size.BEFOREAFTER CLOTHESWear the SAME orSIMILAR clothing for your“before” and “after”photos, so you can bestsee your transformation.3/4 POSESEND US YOUR “BEFORE” AND “AFTER”PHOTOS TO GET YOURS—PLUS THE CHANCETO WIN CASH AND PRIZES!BEFOREAFTERSIDEBe sure to take photos inall the poses pictured. Andtry not to suck it in OR pushit out. You want to seea true reflection of yourbody’s transformation from10-Minute Trainer.There’s no better way to stay motivated—and get in great shape with10-MINUTE TRAINER—than by signing up for the BEACHBODY CHALLENGE !With that kind of peer support, and a shot at winning cash and prizes,you’ll see results in no time. And when

EVERYTHING YOU NEED FITNESS GUIDE Lays out all the fitness information you need to get results with the 10-Minute Trainer workouts. EVERYTHING YOU NEED NUTRITION GUIDE If you want great results, you need to eat healthy. This guide contains a recipe booklet of tasty, heal