Warm up 10 min
Jumping Jacks 1minute
Narrow Squats 15lbs (Feet together and up on your toes) 1 minute
Thigh blasters 1 minute
Burpees no push up 1 minute
Bent over rows 10lbs 1 minute
Crunches 1 minute
Push Ups 1 minute
Shoulder Press 10lbs 1minute (if you burn out, try to just hold your arms up)
Repeat this for 30 minutes
10 minutes walking on treadmill as fast as you can at the steepest incline possible. Don’t hold on to the treadmill
10 minutes biking see how far you can go in that 10 minutes.
10 minutes stair climber
If you want a more personalized workout plan go to my site www.fiture.net
Week 1 Day 1
Warm up 10 minutes
Run on a treadmill at the highest incline possible for 1 minute
Dumbbell Squats 15lbs 25 reps
Push Ups 20
Repeat 3 times
Run on treadmill backwards at highest incline possible for 1 minute
Bouncing lunges 15lbs 20 reps per leg
Single arm bent over rows 10-15lbs 20 reps per arm
Advanced Jacks knives 25
Repeat 3 times or stop at 30 minutes
Bike 30 minutes
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Do each exercise in each sequence for 15-20 reps with moderate weight and once you complete the sequence move on to the next one with no rest until you finish all 3 sequences. Your goal is to complete 3 rounds.
Chest Press Machine
Dumbbell Chest Press
Dumbbell Back Row
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Today is the day you can change yourself forever. Think about it, your new life can begin NOW. — Greg Marshall
• Eat lean proteins consisting of chicken, fish, lean beef, and
• Consume protein before eating carbohydrates to stabilize
blood sugar levels. This is true for both snacks and meals.
It is a great way to control blood sugar and appetite.
• Eat complex carbohydrates consisting of whole grains, oats,
• If possible, choose organic/natural foods.
• Eat healthy fats consisting of olive oil, nuts, fats from fish,
and peanut butter.
• Drink water when you feel hungry to avoid eating when you
are actually dehydrated.
• Drink at least eight 8-ounce glasses of water per day.
Discovering Your “Why”
In order to truly reach your potential and stay motivated for a sus-
tainable amount of time, you must understand your “Why.” Why
do you want to better yourself? What motivates you? It’s hard to
stay motivated just by telling yourself that you should do better
or be better—sometimes that can even be harmful. Instead, strike
to your core and feel the reasons why you are doing what you are
doing. And then take the time to figure out your “Why”: why you
want to better yourself.
It can be hard, but allow your emotions to get involved in this
process to get the maximum results. We are driven to do things by
emotion. First understand the emotion that has kept you from at-
taining your goals or the emotions that support negative behaviors.
Then you need to give yourself a strong emotional connection as to
why you want to change your behaviors.
• Who was your role model growing up? And why?
• Who is your role model currently? And why?
• What makes you feel the most positive about yourself?
• What makes you feel negative and unmotivated?
• What kind of legacy do you want to leave?
• With what kind of people do you associate yourself?
• With whom do you want to associate yourself?
• Why are you going to make a permanent change in your life?
Often when you are looking to do the right thing and make the necessary changes you need to make in your life, especially when it comes to fitness, you need to invest in a daily exercise of writing down certain aspects of your day.
A successful exercise that you can use that can add a lot of value and help with positive reinforcement in your life is an exercise I personally like to do which is to answer the question…
What have I done successful today? Or what have I done right today?
The power of this exercise is it forces you to stop what you are doing and focus on not only the right actions that you are doing but how to correct or even increase the positive actions that you want to incorporate in your life.
It will give you a sense of control and allow you to slow your life down so every action that you are taking is intentional.
An example would be writing on the top of a piece of paper “Things I did right today” and then right below it you would right things such as
I did cardio for 5 minutes today
I did strength training for my legs today for 15 minutes
I stretched after my workouts today
I ate a healthy protein filled meal
I spent quality time with my kids for 30 minutes
I educated myself on the importance of eating a post workout meal
These are some examples that I wanted to show you to give you some ideas on how this works. Share your thoughts
As you have your New Year’s Resolution and you have the fitness goals that you want to achieve one of the most important things that you will want to do is be extremely clear on what it is you would like to accomplish.
One of the best ways I have found and have used for a long time and have suggested to my clients and mentioned in my book is to put together a goal and vision board so you are consistently reminded of the things that you want to achieve.
Here is the video I created to help you get some ideas http://youtu.be/LHYSyevp4Jk