Goddess Body Workout Guide - Living The Goddess Life
EEEXY, C O N F ITEST. 2005NT,SFI2t 1WBODY UNIVDEMSSS ITY tERGOD DEGODDESSBODYWORKOUTSK PRO GRABy Diane Flores
GBU Goddess Body WorkoutsDISCLAIMERSee your physician before starting any exercise or nutrition program. Prior to starting, you shoulddiscuss all changes with your physician. If you are taking any medications, you must talk to yourphysician before starting any exercise program. If you experience any lightheadedness, dizziness,or shortness of breath while exercising, stop and consult a physician.These recommendations are not medical guidelines. This book is for educational purposes only.You must consult your physician prior to starting this program or if you have any medical conditionor injury that contraindicates physical activity. This program is designed for healthy individuals 18years and older only.All forms of exercise pose some inherent risks. It is advisable that readers to take full responsibility fortheir safety and know their limits. The exercises and dietary programs in this book are not intendedas a substitute for any exercise routine or treatment or dietary regimen that may have beenprescribed by your physician.Don’t perform any exercise unless you have been shown the proper technique by a certifiedpersonal trainer. Don’t perform any exercise without proper instruction. Always do a warm-up priorto your workout session and end with a stretching cool down segment.Goddess Body University Program
GBU Goddess Body WorkoutsDiane FloresGoddess Body University Goddess Body Workoutswww.livingthegoddesslife.comText Copyright 2014 Diane Flores. All rights reserved. No part of this publication may be reproduced, stored ina retrieval system, or transmitted in any form or by any means without the prior written permission of the publisher, nor be otherwise circulated in any form of binding or cover other than that in which it is published andwithout a similar condition being imposed on the subsequent purchaser.
GBU Goddess Body WorkoutsTABLE OFCONTENTSPart 1: Workout InformationSafety First 2Welcome 3-412 Week Exercise Plan 5part 2: Goddess body WorkoutsWeek 1 6Week 2 8Week 3 10Week 4 12Week 5 14Week 6 16Week 7 18Week 8 20Week 9 22Week 10 24Week 11 26Week 12 28
GBU Goddess Body WorkoutsPart 1WorkoutInformationwww.livingthegoddesslife.com
GBU Goddess Body WorkoutsSafety FirstYou will only get positive results from this program if you are performing the exercises correctly.Here are a few tips for you to maximize your results:1. Check with your doctor before starting any new exercise or diet program.2. It may be necessary to consult a trainer if you are unsure of how to do any of the exercises. Do NOT doexercises that you don’t understand how to do.3. If something ‘hurts’ do not do it. You must understand the difference between muscle fatigue and injury.Always err on the side of caution if you feel pain.4. This program has the potential to be used with those new to fitness as well as those that are very fit. Startoff conservatively and increase intensity as you go.5. We can ‘do it all’, however, we may need an extra day of rest between workouts so feel free to takea day of active rest between workouts if you aren’t up to the workout. Active rest is an activity that is lowintensity calorie burning in nature such as walking.6. Use proper exercise form and train conservatively in all workouts.7. Always start with the easier alternative exercises if appropriate, even if you have exercised in the past.The new exercises, and new style of movements will cause muscle soreness even from workouts you think"look easy".8. Do NOT the skip a warm-up, as well, take a few minutes to cool the body down.9. If you have an injury, get medical attention to rehabilitate your injury before starting an exercise program.Page 2www.livingthegoddesslife.com
GBU Goddess Body WorkoutsWelcome to your Goddess Body Workouts!I’m so excited that you are ready to embark on this journey with me. The plan that I’ve designed for youbelow may be a new style of workout for some of you, or it may be what you are used to.No matter what level you are at, I want you to give it your all. Decide right now that you are going to makea Fit, Sexy and Confident lifestyle your mission every day.When you wake up every day I want you to be excited to exercise. This may take some time, but if you stayconsistent it will happen. Your body will CRAVE movement.Once you can include exercise in your daily habits it doesn’t become a chore. Make the choice that youwill be excited about your workouts. You will start to wonder what you did before all of this.Every morning when you wake up I want you to repeat these statements to yourself:“I’m grateful to be able to exercise”“I’m not a quitter”“I will do this”Just those 3 statements repeated daily will start your day off on a positive note.The most challenges you will face in this program, or any program that takes you out of your comfort zone,are the mental ones. Like I tell my in-studio clients during class “get out of your head, quit telling yourself you‘can’t’ and just keep moving”. Once you stop telling yourself those “stories” or procrastinating your workouts for a later time of the day, or the next day, you are starting the spiral of defeat. DON’T go there in yourhead.Stay in the present moment, be real with yourself and make up your mind that you are ready to take control of your body. My most successful clients are those who get their workouts done, enjoy the clean eatingjourney, don’t think of exercise as torture, and are focused on other goals besides losing weight.I do want you to be realistic with yourself. By purchasing this program and not completing the exercises youwon’t miraculously get results. You need to sweat and you need to change your eating habits. One without the other is like pushing a boulder up a hill. Not entirely successful. Be patient with yourself and don’texpect overnight success. The workouts may be hard at first. That’s ok! Modify as you need to, do what youcan, but don’t just give up.Push yourself but be smart about it!While performing the video workouts ask yourself if you can push yourself a little bit more each time. If youare new to working out, I want you to work at about 50% of your capacity the first 2 weeks. This way youwon’t be overly sore and then decide not to finish out the week’s workouts. If you are an intermediate toadvanced exerciser then make sure to work at your max capacity and challenge yourself accordinglyduring the workouts. I consider myself in this category and I can push myself pretty hard in these workoutsPage 3www.livingthegoddesslife.com
GBU Goddess Body Workoutsand be drenched in sweat afterwards. So, don’t let them fool you! Even the body-weighted videos aresome of the most intense.When to exercise?The best time to exercise is when you will actually get it done . I am NOT an early riser by any means, BUTI’ve made the decision that this is the best time for me to get my workout done and it energizes my day. I’mno different than you are, if I set my alarm for 5:30-6am then continually hit snooze, then tell myself I’ll do myworkout in the evening instead, there is a 50/50 chance it won’t get done.If it’s not scheduled then it doesn’t exist.Find your magic time and guard it. Schedule exercise into your day just like a doctor’s appointment. Makesure everything you need is ready to go. Get your workout clothes out, set your shoes out and whateverequipment you need.Ok, let’s get started with the program!Page 4www.livingthegoddesslife.com
Your 12-week Exercise PlanIn this guide you will find all of your program workouts for 12 weeks.Each week has 1 warm-up video and 4 exercise videos. You will do the warm up video daily before eachworkout.Your plan is to get in 4 workouts per week every 2nd day for 12 weeks of training.Perform the videos sequentially as they are laid out in the plan. This guide has every exercise listed as well asthe amount of times you need to perform each workout.If you find that your schedule won’t allow you do skip a day in between, use your judgment. If you aren’tthat sore, you can do a couple workouts back to back.There is also an accompanying video with each workout you see in this guide.For most of the videos, I perform the entire workout with you 1 time. If the workout calls for more than 1round or “set” then you will need to replay the video that amount of times.I would suggest watching each video 1 time through prior to attempting that day’s workout routine. This willfamiliarize you with the exercises and how much space you will need.Once you familiarize yourself with the exercises in my programs, you won’t need the videos. You can justuse this guide to direct you through your routines!Make sure to take your “before” progress photos and measurements prior to starting.Remember, by pairing up your Goddess Body University Nutrition Plans and these Goddess Body Workoutsyou will increase your results!All right girl are you ready? Let’s go get our glow on!Xoxo,
GBU 7 Day Super Shred PlanPart 2Goddess BodyWorkoutswww.livingthegoddesslife.com
GBU Goddess Body WorkoutsWeek 1Warm Up #1Equipment needed: TimerMission: Set your timer for 30 seconds of work with a 5 second switch timer. Complete 2-3 rounds.Total Body ExtensionsWalking SpidermansCrawling SpidermansWorkout #1 - Squeaky Clean AbsEquipment needed: Towels if you have hardwood floor. Paper plates if you have carpet.Mission: Do each exercise 10 times, Complete 3 roundsTowel JacksShoot The HoopTowel PikeSuitcase AbsWorkout #2 - Lunging LovelyEquipment needed: NoneMission: Do each exercise 10 times, complete 4 roundsCurtsey LungeDiagonal LungePendulum LungeWorkout #3 - Triceps TamerEquipment needed: ChairMission: Do each exercise 10 times, Complete 3 roundsChair DipsDancing CrabTriceps Push-UpsPage 7www.livingthegoddesslife.com
GBU Goddess Body WorkoutsWorkout #4 - 4, 3, 2, 1 Cardio Core BlastEquipment needed: Mat or towel, dumbbells (optional), timer.Mission: Complete 2 rounds.First 5 Minutes1 minute Jump Jacks30 second Squat Jumps1 minute Mountain Climbers1 minute Jump Jacks30 seconds Squat Jumps1 minute Mountain ClimbersNext 4 Minutes1 minute Walking Lunges1 minute Sumo Squats1 minute Walking Lunges1 minute Sumo SquatsNext 3 Minutes10 Push-ups8 Forearm Plank to Push-ups6 Close-Grip Push-Ups (kneeling)Repeat for a total of 3 minsNext 2 Minutes30 second Clam Diggers30 second Forearm Plank30 second Clam Diggers30 second Forearm PlankLast 1 Minute20 second Right-side Plank20 second Center Plank20 second Left-side PlankPage 8www.livingthegoddesslife.com
GBU Goddess Body WorkoutsWeek 2Warm up #2Equipment needed: Timer.Mission: Set your timer for 30 seconds of work with a 5 second switch timer. Complete 2-3 rounds.Downward Dog Mountain ClimbersPrison SquatsMountain ClimbersWorkout #1- 400 Bad-AsseryEquipment needed: Mat or towel, dumbbells (optional)Mission: Aim for 2-3 rounds10 Burpees30 Total Body Extensions20 Push-ups10 Renegades (each arm)20 Prisoner Reverse Lunges (10 each leg)10 Squat/Plank Thrusters30 Squats20 Shoestring Lunges (10 each leg)30 Cross Body Mountain Climbers (15 each leg)20 Push-ups20 Squat Jumps30 Skaters (15 each leg)10 Squat Thrusts20 Prison Lunges (10 per leg)30 Spiderman Climbs (15 per leg)60 Jump JacksWorkout #2- Dirty DozenEquipment needed: Mat or towel and chair (optional)Mission: Complete as many rounds as you can in 30 minutes with 1 min of rest after each round.12 Squat Jumps12 Jump Jacks(see next page)Page 9www.livingthegoddesslife.com
GBU Goddess Body Workouts12 Push-ups12 Sumo Squats12 Plank Jacks12 Stationary Lunges (6 each leg)12 Reverse Lunges (6 each leg)12 Downward Dog Push-ups12 Toe Touch Crunches12 Lunge Jumps (6 each leg)12 Prison Squats12 Triceps DipsWorkout #3- Perfect 10Equipment needed: Mat or towel (optional), sturdy chair, dumbbells (optional)Mission: Complete 3 rounds with 1 min of rest after each round.10 Forward Lunges (each leg)10 Sumo Jumps10 Reverse Lunges (each leg)10 Squat jumps10 Step-Ups (each leg)10 Donkey Kicks (on all fours, ea. leg)10 Single Leg Hip Bridges (ea. leg)30 Second Wall Sit10 Squats10 Clam DiggersWorkout #4- Armed And DangerousEquipment needed: DumbbellsMission: Do each exercise 10 times, aim to complete 4 rounds.Bicep CurlOverhead Triceps ExtensionSide Raises (Lateral Raises)Front RaisesBent Over RowPush-UpsArnold PressScarecrowsSteering WheelsPage 10www.livingthegoddesslife.com
GBU Goddess Body WorkoutsWeek 3Warm Up #1Equipment needed: Timer.Mission: Set your timer for 30 seconds of work with a 5 second switch timer. Complete 2-3 rounds.Total Body ExtensionsWalking SpidermansCrawling SpidermansWorkout #1- Abs & AssEquipment needed: Mat or towel, dumbbells (optional)Mission: Aim for 10 reps of each exercise for a total of 4 rounds!Weighted Toe Touch CrunchesHip BridgesRight Leg Toe TapsLeft Leg Toe TapsDonkey KicksStraight Leg Raises/LiftsWeighted Leg LiftsRight Side PlankLeft Side PlankWorkout #2- Feel It Work ItEquipment needed: Timer, mat, dumbbells (optional), chair, ab/yoga ballMission: Set timer for 30 second rounds with 10 seconds in between. Complete 3 roundsDumbbell SquatsBurpeesBall BridgeJump SquatsStep upsHop SquatsBall JackknifeMat HopsPage 11www.livingthegoddesslife.com
GBU Goddess Body WorkoutsWorkout #3- Triceps TamerEquipment needed: ChairMission: Do each exercise 10 times, Complete 3 roundsChair DipsDancing CrabTriceps Push-UpsWorkout #4- Lifting and Looking LeanEquipment needed: Dumbbells (optional but recommended), mat (optional)Mission: Perform each exercise 10 times, Complete 4 roundsMan MakersButt KickersRight Leg Forward Lunge w/Bicep CurlButt KickersLeft Leg Forward Lunge w/Bicep CurlButt KickersAss to the Grass Squats (weighted optional)Butt KickersPage 12www.livingthegoddesslife.com
GBU Goddess Body WorkoutsWeek 4Warm up #2Equipment needed: Timer.Mission: Set your timer for 30 seconds of work with a 5 second switch timer. Complete 2-3 rounds.Downward Dog Mountain ClimbersPrison SquatsMountain ClimbersWorkout #1- 300 AbsEquipment needed: Mat, towel (or paper plates for carpeted floor)Mission: Complete each 20 times, complete 3 roundsBicycle Abs (20 on each leg)Towel SlidersReverse CrunchesMountain Climbers (20 on each leg)Plank Toe Taps (20 on each leg)Week 4 Workout #2- Little Black Dress Full Body BlitzEquipment needed: Mat or towel, dumbbells (optional), timer.Mission: 30 second rounds with 5 second transition time. Complete 2 roundsPrison SquatsT Push upsSkater HopsDiagonal LungeSwitch LungesBurpeesIn & Out SquatsCross Body Mountain ClimbersClose Grip Push-upsSumo SquatsPlank ThrustersSquat JumpsKnee Under Mountain ClimbersPage 13www.livingthegoddesslife.com
GBU Goddess Body WorkoutsWorkout #3- Lunging LovelyEquipment needed: NoneMission: Do each exercise 10 times, complete 4 roundsCurtsey LungeDiagonal LungePendulum LungeWorkout #4- Fast And FuriousEquipment needed: Mat or towel (optional), dumbbells (optional)Mission: Do each exercise for 30 seconds with 5 second rest time in between.Complete 5 roundsPrison SquatsPush-upsTotal Body ExtensionCross Body Mountain ClimbersButt KickersPage 14www.livingthegoddesslife.com
GBU Goddess Body WorkoutsWeek 5Warm Up #1Equipment needed: Timer.Mission: Set your timer for 30 seconds of work with a 5 second switch timer. Complete 2-3 rounds.Total Body ExtensionsWalking SpidermansCrawling SpidermansWorkout #1- Muffin Top MassacreEquipment needed: MatMission: Do each exercise 10 times, Complete 4 roundsForearm RockersCross Over Crunch w/Leg RaiseUp Down PlanksWorkout #2- Yoga-esque Abs, Arms and BootyEquipment Needed: NoneMission: Do each exercise 10 times, Complete 3 roundsDuck Under Push-UpsOne Legged Hip BridgeDownward Dog Cross Body Mountain ClimbersWorkout #3- Rock Band WorkoutEquipment needed: Resistance band with handlesMission: Do each exercise in this circuit for 15-20 reps for a total of 5 rounds. Rest for 35 secondsbetween each circuit.Squat with an overhead pressStationary Lunge with a lateral raise (15-20 reps each leg)Sumo JumpsStationary Lunge with upper back row (attach handles to object that is chest high)Page 15www.livingthegoddesslife.com
GBU Goddess Body WorkoutsWorkout #4- 5, 4, 3, 2, 1 Cardio Core BlastEquipment needed: Mat or towel, dumbbells (optional), timer.Mission: Complete 2 rounds.First 5 Minutes1 minute Jump Jacks30 second Squat Jumps1 minute Mountain Climbers1 minute Jump Jacks30 second Squat Jumps1 minute Mountain ClimbersNext 4 Minutes1 minute Walking Lunges1 minute Sumo Squats1 minute Walking Lunges1 minute Sumo SquatNext 3 Minutes10 Push-ups8 Plank to Push-ups6 Close-Grip Push-Ups (kneeling)Repeat for a total of 3 minsNext 2 Minutes30 second Clam Diggers30 second Forearm Plank30 second Clam Diggers30 second Forearm PlankLast 1 Minute20 second Right-side Plank20 second Center Plank20 second Left-side PlankPage 16www.livingthegoddesslife.com
GBU Goddess Body WorkoutsWeek 6Warm up #2Equipment needed: Timer.Mission: Set your timer for 30 seconds of work with a 5 second switch timer. Complete 2-3 rounds.Downward Dog Mountain ClimbersPrison SquatsMountain ClimbersWorkout #1- Perfect 10Equipment needed: Mat or towel (optional), sturdy chair, dumbbells (optional)Mission: Complete 3 rounds with 1 min of rest after each round.10 Forward Lunges (each leg)10 Sumo Jumps10 Reverse Lunges (each leg)10 Squat jumps10 Step-Ups (each leg)10 Donkey kicks (on all fours, ea. leg)10 Single Leg Hip Bridges (ea. leg)30 Second Wall Sit10 Squats10 Clam DiggersWorkout #2- Squeaky Clean AbsEquipment needed: TowelsMission: Do each exercise 10 times, Complete 3 roundsTowel JacksShoot The HoopTowel PikeSuitcase AbsPage 17www.livingthegoddesslife.com
GBU Goddess Body WorkoutsWorkout #3- Armed And DangerousEquipment needed: DumbbellsMission: Do each exercise 10 times, aim to complete 4 roundsBicep CurlOverhead Triceps ExtensionSide Raises (Lateral Raises)Front RaisesBent Over RowPush-UpsArnold PressScarecrowsSteering WheelsWorkout #4- 400 Bad AsseryEquipment needed: Mat or towel (optional), dumbbells (optional)Mission: Aim for 2-3 rounds10 Burpees30 Total Body Extensions20 Push-ups10 Renegades (each arm)20 Prisoner Reverse Lunges (10 each leg)10 Squat/Plank Thrusters30 Squats20 Shoestring Lunges (10 each leg)30 Cross Body Mountain Climbers (15 each leg)20 Push-ups20 Squat Jumps30 Skaters (15 each side)10 Squat Thrusts20 Prison Lunges (10 per side)30 Spiderman Climbs (15 per side)60 Jump JacksPage 18www.livingthegoddesslife.com
GBU Goddess Body WorkoutsWeek 7Warm Up #1Equipment needed: Timer.Mission: Set your timer for 30 seconds of work with a 5 second switch timer. Complete 2-3 rounds.Total Body ExtensionsWalking SpidermansCrawling SpidermansWorkout #1- Lifting And Looking LeanEquipment needed: Dumbbells (optional but recommended), mat (optional)Mission: Perform each exercise 10 times, Complete 4 roundsMan MakersButt KickersRight Leg Forward Lunge w/Bicep CurlButt KickersLeft Leg Forward Lunge w/Bicep CurlButt KickersAss to the Grass Squats (weighted optional)Butt KickersWorkout #2- Yoga RocksEquipment needed: Mat or towel (optional).Mission: Complete 3 rounds along with the video. Take 30 seconds of rest after each round.Shoulder RollsSpine TwistSide BendSpine RollsHip Bridge1 leg hip bridgeDownward Dog Mountain ClimbersTriceps Push-ups with leg extensionChaturanga to Up-DogDownward Dog Cross Body Mountain ClimbersPage 19www.livingthegoddesslife.com
GBU Goddess Body WorkoutsWorkout #3- Lunging LovelyEquipment needed: NoneMission: Do each exercise 10 times on each leg, complete 4 roundsCurtsey LungeDiagonal LungePendulum LungeWorkout #4- Tricep TamerEquipment needed: Chair, mat or towelMission: Do each exercise 10 times, Complete 3 roundsChair DipsDancing CrabTriceps Push-UpsPage 20www.livingthegoddesslife.com
GBU Goddess Body WorkoutsWeek 8Warm up #2Equipment needed: Timer.Mission: Set your timer for 30 seconds of work with a 5 second switch timer.Complete 2-3 rounds.Downward Dog Mountain ClimbersPrison SquatsMountain ClimbersWorkout #1- Rock Hard AbsEquipment needed: Mat or towel (optional).Mission: Complete 3 rounds with 30 seconds of rest after each round.10 Leg Lifts10 Bicycle Crunches (ea. side)10 Scissors10 Second Hold Isolation10 Hi-Plank/Mountain Climbers (ea. side)10 Low to High PlankWorkout #2- Feel it, Work itEquipment needed: Timer, mat, dumbbells (optional), chair, ab/yoga ballMission: Set timer for 30 second rounds with 10 seconds in between. Complete 3 roundsDumbbell SquatsBurpeesBall BridgeJump SquatsStep upsHop SquatsBall JackknifeMat HopsPage 21www.livingthegoddesslife.com
GBU Goddess Body WorkoutsWorkout #3- 300 AbsEquipment needed: Mat, towel (or paper plates for carpeted floor)Mission: Complete each 20 times, complete 3 roundsBicycle Abs (20 on each leg)Towel SlidersReverse CrunchesMountain Climbers (20 on each leg)Plank Toe Taps (20 on each leg)Workout #4- Fast & FuriousEquipment needed: Mat or towel (optional), dumbbells (optional)Mission: Do each exercise for 30 seconds with 5 second rest time in between.Complete 5 roundsPrison SquatsPush-upsTotal Body ExtensionCross Body Mountain ClimbersButt KickersPage 22www.livingthegoddesslife.com
GBU Goddess Body WorkoutsWeek 9Warm Up #1Equipment needed: Timer.Mission: Set your timer for 30 seconds of work with a 5 second switch timer. Complete 2-3 rounds.Total Body ExtensionsWalking SpidermansCrawling SpidermansWorkout #1- Abs & AssEquipment needed: Mat or towel, dumbbells (optional)Mission: Aim for 10 reps of each exercise for a total of 4 rounds!Weighted Toe Touch CrunchesHip BridgesRight Leg Toe TapsLeft Leg Toe TapsDonkey KicksStraight Leg Raises/LiftsWeighted Leg LiftsRight Side PlankLeft Side PlankWorkout #2- Dirty DozenEquipment needed: Mat or towel and chair (optional)Mission: Complete as many rounds as you can in 30 minutes with 1 min of rest after each round.12 Squat Jumps12 Jump Jacks12 Push-ups12 Sumo Squats12 Plank Jacks12 Stationary Lunges (6 each leg)12 Reverse Lunges (6 each leg)12 Downward Dog Push-ups(See next page)Page 23www.livingthegoddesslife.com
GBU Goddess Body Workouts12 Toe Touch Crunches12 Lunge Jumps (6 each leg)12 Prison Squats12 Triceps DipsWorkout #3- Little Black Dress Full Body BlitzEquipment needed: Mat or towel, dumbbells (optional), timer.Mission: 30 second rounds with 5 second transition time. Complete 2 roundsPrison SquatsT Push upsSkater HopsDiagonal LungeSwitch LungesBurpeesIn & Out SquatsCross Body Mountain ClimbersClose Grip Push-upsSumo SquatsPlank ThrustersSquat JumpsKnee Under Mountain ClimbersWorkout #4- Squeaky Clean AbsEquipment needed: TowelsMission: Do each exercise 10 times, Complete 3 roundsTowel JacksShoot The HoopTowel PikeSuitcase AbsPage 24www.livingthegoddesslife.com
GBU Goddess Body WorkoutsWeek 10Warm up #2Equipment needed: Timer.Mission: Set your timer for 30 seconds of work with a 5 second switch timer. Complete 2-3 rounds.Downward Dog Mountain ClimbersPrison SquatsMountain ClimbersWorkout #1- Armed & DangerousEquipment needed: DumbbellsMission: Do each exercise 10 times, aim to complete 4 roundsBicep CurlOverhead Triceps ExtensionSide Raises (Lateral Raises)Front RaisesBent Over RowPush-UpsArnold PressScarecrowsSteering WheelsWorkout #2- 400 Bad AsseryEquipment needed: Mat or towel (optional), dumbbells (optional)Mission: Aim for 2-3 rounds10 Burpees30 Total Body Extensions20 Push-ups10 Renegades (each arm)20 Prisoner Reverse Lunges (10 each leg)10 Squat/Plank Thrusters30 Squats20 Shoestring lunges (10 each leg)(See next page)Page 25www.livingthegoddesslife.com
GBU Goddess Body Workouts30 Cross Body Mountain Climbers (15 each leg)20 Push-ups20 Squat Jumps30 Skaters (15 each side)10 Squat Thrusts20 Prison Lunges (10 per side)30 Spiderman Climbs (15 per side)60 Jump JacksWorkout #3- Yoga-esque Abs, Arms and BootyEquipment: NoneMission: Do each exercise 10 times, Complete 3 roundsDuck Under Push-UpsOne Legged Hip BridgeDownward Dog Cross Body Mountain ClimbersWorkout #4- Fast & FuriousEquipment needed: Mat or towel (optional), dumbbells (optional)Mission: Do each exercise for 30 seconds with 5 second rest time in between.Complete 5 roundsPrison SquatsPush-upsTotal Body ExtensionCross Body Mountain ClimbersButt KickersPage 26www.livingthegoddesslife.com
GBU Goddess Body WorkoutsWeek 11Warm Up #1Equipment needed: Timer.Mission: Set your timer for 30 seconds of work with a 5 second switch timer. Complete 2-3 rounds.Total Body ExtensionsWalking SpidermansCrawling SpidermansWeek 11 Workout #1- 300 AbsEquipment needed: Mat, towel (or paper plates for carpeted floor)Mission: Complete each 20 times, complete 3 roundsBicycle Abs (20 on each leg)Towel SlidersReverse CrunchesMountain Climbers (20 on each leg)Plank Toe Taps (20 on each leg)Week 11 Workout #2- Perfect 10Equipment needed: Mat or towel (optional), sturdy chair, dumbbells (optional)Mission: Complete 3 rounds with 1 min of rest after each round.10 Forward Lunges (each leg)10 Sumo Jumps10 Reverse Lunges (each leg)10 Squat jumps10 Step-Ups (each leg)10 Donkey kicks (on all fours, ea. leg)10 Single Leg Hip Bridges (ea. leg)30 Second Wall Sit10 Squats10 Clam DiggersPage 27www.livingthegoddesslife.com
GBU Goddess Body WorkoutsWeek 11 Workout #3- Tricep TamerEquipment needed: ChairMission: Do each exercise 10 times, Complete 3 roundsChair DipsDancing CrabTriceps Push-UpsWeek 11 Workout #4- Lifting And Looking LeanEquipment needed: Dumbbells (optional but recommended), mat (optional)Mission: Perform each exercise 10 times, Complete 4 roundsMan MakersButt KickersRight leg Forward Lunge w/Bicep CurlButt KickersLeft Leg Forward Lunge w/Bicep CurlButt KickersAss to the Grass Squats (weighted optional)Butt KickersPage 28www.livingthegoddesslife.com
GBU Goddess Body WorkoutsWeek 12Warm up #2Equipment needed: Timer.Mission: Set your timer for 30 seconds of work with a 5 second switch timer. Complete 2-3 rounds.Downward Dog Mountain ClimbersPrison SquatsMountain ClimbersWeek 12 Workout #1- Rock Hard AbsEquipment needed: Mat or towel (optional).Mission: Complete 3 rounds with 30 seconds of rest after each round.10 Leg Lifts10 Bicycle Crunches (ea. side)10 Scissors10 Second Hold Isolation10 Hi-Plank/Mountain Climbers (ea. side)10 Low to High PlankWeek 12 Workout #2- 5, 4, 3, 2, 1 Cardio Core BlastEquipment needed: Mat or towel, dumbbells (optional), timer.Mission: Complete 2 rounds.First 5 Minutes1 minute Jump Jacks30 second Squat Jumps1 minute Mountain Climbers1 minute Jump Jacks30 second Squat Jumps1 minute Mountain ClimbersNext 4 Minutes1 minute Walking Lunges(See next Page)Page 29www.livingthegoddesslife.com
GBU Goddess Body Workouts1 minute Sumo Squats1 minute Walking Lunges1 minute Sumo SquatNext 3 Minutes10 Push-ups8 Plank to Push-ups6 Close-Grip Push-Ups (kneeling)Repeat for a total of 3 minsNext 2 Minutes30 second Clam Diggers30 second Forearm Plank30 second Clam Diggers30 second Forearm PlankLast 1 Minute20 second Right-side Plank20 second Center Plank20 second Left-side PlankWeek 12 Workout #3- Fast & FuriousEquipment needed: Mat or towel (optional), dumbbells (optional)Mission: Do each exercise for 30 seconds with 5 second rest time in between.Complete 5 roundsPrison SquatsPush-upsTotal Body ExtensionCross Body Mountain ClimbersButt KickersWeek 12 Workout #4- Muffin Top MassacreEquipment needed: MatMission: Do each exercise 10 times, Complete 4 roundsForearm RockersCross Over Crunch w/Leg RaiseUp Down PlanksPage 30www.livingthegoddesslife.com
Workout #4 - 4, 3, 2, 1 Cardio Core Blast Equipment needed: Mat or towel, dumbbells (optional), timer. Mission: Complete 2 rounds. First 5 Minutes 1 minute Jump Jacks 30 second Squat Jumps 1 minute Mountain Climbers 1 minute Jump Jacks 30 seconds Squat Jumps 1 minute Mountain Climbers Next 4 Minutes 1 minute Walking Lunges 1 minute Sumo Squats
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12 Navy SEAL Workout Phase 4 Grinder PT - 4 weeks before Hell Week Navy SWCC Workout The Army Special Forces / Ranger Workout The Army Air Assault School Workout The Army Airborne Workout USMC IST and PFT USMC RECON Workout Air Force PJ / CCT Workout The Coast Guard Rescue Swimmer Workout
Navy SEAL Workout Phase 2 - 3 Navy SEAL Workout Phase 4 Grinder PT Navy SWCC Workout Army Special Forces / Ranger Workout Army Air Assault School Workout Army Airborne Workout USMC RECON Workout USMC OCS / TBS Workout USMC IST and PFT The Coast Guard Rescue Swimmer / Navy SAR Workout The Service Academy Workout (West Point, Navy, Air Force Academy)
6 WEEK FIT BOD SCULPT Add 1 tbsp. water to the powdered peanut butter (PB2 or PB Fit) and spread To make your sandwich, spread two light Laughing Cow cheese wedges . peanut butter MEALS PRE-WORKOUT WORKOUT. MEALS PRE-WORKOUT WORKOUT. MEALS PRE-WORKOUT WORKOUT. MEALS WORKOUT. MEALS PRE-WORKOUT WORKOUT. 135 - 165 lbs TONE. MEALS PRE-WORKOUT .
NEW - The Coast Guard Rescue Swimmer Workout - NEW Navy, Air Force, and Coast Guard OCS Workout USMC OCS / TBS Workout The Service Academy Workout (West Point, Navy, Air Force Academy) The Navy, Air Force, Marine Corp Bootcamp Workout The Army OCS and PFT Workout The Army Air Assault School Workout The Army Airborne Workout
Navy SEAL Workout Phase 12,3,4 Beginner to Advanced Navy SWCC Workout The Army Special Forces / Ranger Workout The Army Air Assault School Workout The Army Airborne Workout USMC IST and PFT USMC RECON Workout Air Force PJ / CCT Workout The Coast Guard Rescue Swimmer Workout Navy, Air Force, and Coast Guard OCS Workout
Trx arm workouts pdf. Trx band arm workout. Trx full arm workout. Trx chest and arm workout. Trx shoulder and arm workout. Trx arm workout video. Trx arm workout youtube. Whether you're looking for TRX exercises for beginners or a more advanced TRX workout plan, these moves have something for everyone. "The pike is a personal favorite of mine!"
Warrior Goddess Creed This creed is derived from the ten lessons in Warrior Goddess Training. As you enter the realm of The Warrior Goddess Way, I invite you to read the Warrior Goddess Creed out loud, as doing so is an outward expression of your inner commitment to be the real you. I hereby commit to fully embody my Warrior Goddess self.
Week 1 Workout A Workout B Workout A Week 2 Workout B Workout A Workout B The Basics. Now that I’ve introduced myself and explained the etymology of the MYx8, I figure it’s time to explain something more useful. Below are the most important aspects of the routine. Warming Up. You must do a warm up routine before you begin every workout.
