Welcome to the Design Your Body 4-week Training Plan!

Design Your Body gives you everything you need to get results! The program is based on a 5-day weekly workout schedule, which is repeated for four weeks. Each workout has one intense cardio “Blitz” and two body-sculpting “Blocks”, with a grand total of 17 total circuits to sculpt your body. Get ready to Design YOUR Body!

DAY 1
Body Region: Lower Body
Target: Gluteal, Hamstrings, Quadriceps & Cardio
Tools: Moderate to heavy dumbbells

DAY 2
Body Region: Core
Target: Cardio, Abs, Obliques, Core
Tools: No tools needed.

DAY 3
Body Region: Upper Body
Target: Chest, Back, Shoulders, Biceps and Triceps
Tools: Moderate dumbbells, bench or chair, jump rope and pull-up bar (or elastic band for pull-downs)

DAY 4
Body Region: Full Body
Target: Cardio and Conditioning
Tools: Jump Rope and moderate to heavy dumbbells

DAY 5
Body Region: Full Body
Target: Stretch and Strengthen
Tools: Bands or Pull Up Bar, moderate dumbbell, light dumbbells

Program Includes:

• Weekly Regimen of Exercises
• Worksheet to Track Progress
• Online Community Support

Choose Your Intensity

The program is fully customizable to fit your fitness level and goals. Beginners will follow the program as written, completing a Blitz and each 5-Minute Block one time.  Intermediate to advanced participants can boost intensity and results by doing the Blitz once and each Block two times.

Increase Your Intensity

The program is also designed to build in intensity each week, by increasing work time and decreasing rest time.

Week One: Each Block exercise will be performed for 30 seconds of activity and 30 seconds of rest.

Week Two: Block exercises will increase to 40 seconds on and 20 seconds off.

Week Three: Block exercises will increase to 50 seconds on and 10 seconds off.

Week Four: Block exercises will increase to 60 seconds on and no rest between exercises.

Are you ready?  Let’s get started!