SIMPLY SLIM - 28 DAY WORKOUT
SkinnyJane.com
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SIMPLY SLIM - 28 DAY WORKOUT
Disclaimer You should consult your physician or other health care professional before starting this or any other fitness program. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising, you should stop immediately. The Skinny Jane Simply Slim 28 Day Workout offers fitness guidance and information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk. Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this program will always include the most recent findings or developments with respect to the particular material. If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.
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SIMPLY SLIM - 28 DAY WORKOUT
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Table of contents Intro & Instructions …………………………………………………………... pg. 4 Getting Started pg. 5 Progress Pictures …………………..…………………………...... Before You Start .............…………..……..…………………….. pg. 6 Set Goals …………………………..………………………………...... pg. 7 Recommended Supplements ……..…………..………...... pg. 8 Equipment Needed ..………………….……………………….... pg. 9 Terms to Know ………..…………..……………………………...... pg. 10 Simply Slim Program ………………………………………………….….... pg. 11 Exclusive Skinny Blend Recipes…………………………………....... pg. 13 Tips……………………………………………………………………………....….... pg. 15
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SIMPLY SLIM - 28 DAY WORKOUT
Intro & Instructions Many people make getting fit hard; however, it doesn’t have to be hard. With the right attitude and plan in hand, getting fit can actually be quite simple and attainable. Whether you are picking up dumbbells for the first time or just looking to find a routine, we have created the perfect program for you! Did you know building muscle accelerates fat loss? This 28 Day program will introduce you to basic, yet highly effective exercises that can be done at home or at a gym. In four weeks you will gain lean muscle and shed fat. You will learn exercises that effectively target all muscle groups to give you the best results. We also provide basic terminology and modifications. This plan is easy to follow and fun, and a great way to burn fat, build strength and gain confidence. So, how does it work? You will do 3 days of weight/muscle group training a week along with a minimum of 30 minutes of cardio on the days you aren’t weight training. You need to pick three nonconsecutive days a week to do the exercises and then doing cardio the other four. Each workout focuses on either the upper or lower body and concludes with two core exercises. Cardio should be intense enough that carrying on a conversation would be a bit challenging. Keep with the schedule you set to create a pattern of behavior that ultimately will lead to your success. Here is an example week:
M – Weight Training T – Cardio W – Weight Training
TH – Cardio F – Weight Training
SAT – Cardio SUN – Cardio
Before each weight training workout, you will walk or do a light jog for 10 minutes. The goal on your warmup is to get your heart rate up and loosen your muscles. Now that you’re ready to get fit… TAKE PICTURES!
SIMPLY SLIM - 28 DAY WORKOUT
Progress Pictures WHO? You that’s who! Either snap them yourself or have someone take them for you. WHAT? A front and side picture of you in workout clothes or bathing suit.
WHY? Hold yourself accountable and track your progress. WHEN? Before starting this program and on day 29.
WHERE? Wherever you are comfortable. We recommend at home.
“If it doesn’t challenge you, it doesn’t change you!”
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SIMPLY SLIM - 28 DAY WORKOUT
Before You Start Get a physical - especially if you are over 35, overweight, or have not exercised in a while. You may want to review this program with your doctor to come up with necessary modifications. Assess previous injuries - if you have a prior or new injury, do not just “work through it.� Have a doctor or physical therapist assess and help you with modifications. Stick to one program - to avoid confusion and stay on track with your goals. There are several magazine articles, books, and websites touting different plans. Just stick with this 28 Day Workout, and you will see great results. Keep a record - not only to stay on track but also to monitor progress. You should definitely take pictures, so in 28 days you can look back on your progress.
Get a physical
Assess previous injuries
Stick to one program
Keep a record
TIP Stretch during and after workouts to keep muscles limber.
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Set Goals Establishing a goal is key to your success with this program. Right now, set your 28 day goal. You want it to be measurable, making it easier to track. We recommend “I will lose__ pounds” (7% of starting weight) or “I will lose 10 pounds and get stronger.” Now, write it down and keep it somewhere you will see every day – the fridge, at your desk, etc. Seeing your goal daily will keep you motivated! It also helps to set a long term goal. Go ahead and set a goal for 3 months from now, for example “I will lose 25 pounds and 3 inches from my waist!”
SET
short term goal
long term goal
TIP Tell a motivated friend or family member about your journey on this program. Ask them to call you every Sunday to keep you accountable!
How to Determine Weight Used for each Exercise Select a weight that you can comfortably perform the prescribed number of reps for each set. However, toward the end of the second and third set, the last few repetitions should be challenging, yet you should still be able to maintain proper form. Once you can easily complete the exercises with this weight, you will need to increase your weight and repeat this process.
“Strive for progress, not perfection!”
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Recommended Supplements To learn more about each supplement, click each title below:
Skinny Jane 8 Week or 28 Day Weight Loss Challenge These plans will give you a diet guide, supplements, and motivation for the most successful transformation! Check them out today at SkinnyJane.com.
Skinny Blend We recommend you drink 1-2 Skinny Blend shakes a day. You should have a Skinny Blend shake with 30 minutes after every strength training workout to build lean muscle and burn fat. We have included exclusive recipes in the back of this ebook as a bonus for you (see pages 13 and 14).
Skinny Burn Skinny Burn will decrease your hunger, burn body fat more efficiently and give you energy without making you feel jittery.
Skinny Cleanse This gentle cleanse formula removes toxins to help you feel lighter and speed up your weight loss efforts.
Skinny Jane High Potency Daily Multi-Vite These unique liquid formula capsules contain a special blend of 42 fruits and vegetables that is easily absorbed to boost energy while providing the vitamins and minerals you need.
Core Care 180 This premium probiotic will boost your overall health, improve digestion, and decrease bloating!
Fish Oil Fish Oil contains Omega-3 Fatty Acids which support joints and aid in fat loss.
T.K.O. Tea T.K.O. Tea is a weight loss tea that will curb cravings, reduce belly fat, and flush toxins from your system. T.K.O. Tea is a great tea first thing in the morning or before bed.
Save 5% on the ENTIRE SkinnyJane line! Enter code EBOOK5 at checkout
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SIMPLY SLIM - 28 DAY WORKOUT
Select a weighted ball around the max weight you use for arm exercises
Purchase 1 set each of 5lb., 8lb. and 10lb. to start or adjustable dumbbells
Jump rope
Dumbbells Medicine balls
Equipment needed: Ankle weights (optional)
Resistance bands
Yoga mat or a soft surface You may want these for ab workouts as your strength improves
Purchase a set of different resistances so you can go up in resistance as you become stronger
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SIMPLY SLIM - 28 DAY WORKOUT
Terms to Know Cardiovascular exercises Also known as cardio. These exercises will temporarily increase breathing and heart rates. You should be doing 30 minutes of cardio on your non-strength training days. Rep The number of times an exercise is repeated for one set.
Set A set is comprised of a given number of repetitions for an exercise.
When you look at each exercise, remember: set → 3 x 15 ← reps This would be 3 sets comprised of 15 reps per set.
Cardio Suggestions
Walk outside or on the treadmill
Elliptical
Swim
Hike
Stairmaster
“Motivation is what gets you started. Habit is what keeps you going.” - Jim Ryan
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SIMPLY SLIM - 28 DAY WORKOUT
WEEK 1
(Rest 45 seconds between sets)
Day 1 - Upper
Day 2 - Lower
Day 3 - Upper
Bench Press 2x12 Bent over row 2x12 Tricep Extensions 2x12 Dumbbell Curls 2x12 Butterfly/delt fly 2x12
Sumo Squats 2x12 Lunges 2x12 (each leg) Lateral band walk 2x12 steps Calf raises 2x12 Donkey Kick 2x12
Bench Press 2x12 Bent over row 2x12 Tricep Extensions 2x12 Dumbbell Curls 2x12 Butterfly/delt fly 2x12
HeelTouches 2x15 (each side) Reverse Crunches 2x15
WEEK 2
Plank 2x30 sec. Bicycle Crunch 2x20 (each side)
HeelTouches 2x15 (each side) Reverse Crunches 2x15
(Rest 40 seconds between sets)
Day 1 - Lower
Day 2 - Upper
Day 3 - Lower
Sumo Squats 3x15 Lunges 3x16 Lateral band walk 3x12 steps Calf raises 3x15 Donkey Kick 3x12
Bench Press on Ball 3x12 Bent Over Row 3x12 Lateral Raises 3x12 Tricep Extensions 3x12 Dumbbell Curls 3x12
Plank 2x30 sec. Bicycle Crunch 3x20
V-Ups 3x12 Russian Twists w/ weight 3x12
Sumo Squats 3x12 Lunges 3x12 Clamshells 3x12 Step-Up Knee Raise 3x12 Donkey Kick 3x12 Jump Rope 3x30 Side Planks 2x30 each Bicycle Crunch 3x24
“You don’t get what you wish for. You get what you work for.”
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SIMPLY SLIM - 28 DAY WORKOUT
WEEK 3
(Rest 35 seconds between sets)
Day 2 - Lower
Day 1 - Upper Bench Press on Ball 3x12 Bent Over Row 3x12 Lateral Raises 3x12 Tricep Extensions 3x12 Dumbbell Curls 3x12 Scissors 3x12 Mountain Climbers 3x12
WEEK 4
Sumo Squats 3x12 Lunges 3x12 Clamshells 3x12 Step-Up Knee Raise 3x12 Donkey Kick 3x12 Jump Rope 3x35 Side Plank 2x30 sec. Bridge Pulses 3x12 hold each pulse 2 sec.
Day 3 - Upper Horizontal Rows 3x12 Shoulder Press 3x12 Arnold Press 3x12 Hammer Curls 3x12 Push-Ups (Narrow) 3x10 Dumbbell Punches 2x20 Swimmer 2x30 sec. Bridge Pulses 3x15
(Rest 30 seconds between sets)
Day 1 - Lower
Day 2 - Upper
Day 3 - Lower
Reverse Lunges 3x16 Weighted Glute Bridges 3x15 Side Leg Lifts 2x15 Fire Hydrants 2x15 Wall Sits 3x30 seconds Jump Rope 3x40
Horizontal Rows 3x10 Push-Ups 3x10 Arnold Press 3x10 Seated Side Raises 2x10 Bicep Curls 3x10 Tricep Extensions 3x10
Reverse Lunges 3x16 Weighted Glute Bridges 3x15 Side Leg Lifts 2x15 Fire Hydrants 2x15 Wall Sits 3x30 seconds Jump Rope 3x40
Plank 2x30 sec. Heel Touches 3x16
Swimmer 2x30 sec. Bridge Pulses 3x15
Plank 2x45 sec. Heel Touches 3x20
“Workout. Eat well. Be patient. Your body will reward you!”
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Exclusive Skinny Blend Shake Recipes! SKINNY BLEND ICED MOCHA • 6 oz iced coffee • ½ c ice • 1 scoop Chocolate Skinny Blend • Milk or milk substitute if desired • Mix ingredients in a blender until smooth
TIP Cookies-n-Cream can be substituted for Vanilla Skinny Blend
SKINNY CITRUS SLIMDOWN SMOOTHIE • 6 oz. orange juice • 4 segments of grapefruit • ½ c frozen pineapple • 4 frozen strawberries • 2 Tbsp. non-fat greek yogurt • 1 scoop of vanilla, strawberry, banana, or cookies-n-cream Skinny Blend • Add ice if using fresh fruit or desire a thicker smoothie • Mix ingredients in a blender until smooth
“Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.” – Lou Holtz
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TROPIC BREEZE SKINNY SMOOTHIE • 2 oz milk or milk substitute • 4 oz orange juice • ¼ mango • ¼ banana • 1 Tbsp. chia or flax seeds • 1 scoop strawberry, banana, or cookies-n-cream Skinny Blend • Mix ingredients in a blender until smooth
TIP Adding chia and flax to Skinny Blend adds fiber, protein, and omega-3s!
TOTALLY NUTS SKINNY SMOOTHIE • 6 oz almond milk (or preferred milk or milk substitute) • ¼ cups oats • 1 Tbsp. nut butter (peanut, almond, etc.) • 1 Tbsp. flax seeds • 1 handful ice • 1 scoop vanilla or chocolate Skinny Blend • Mix ingredients in a blender until smooth
“Fitness is like a relationship. You can’t cheat and expect it to work.”
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TIPS! 1
Start your morning with a 15-30 minute walk to get your blood flowing, boost energy and mood, and wrap up your daily cardio.
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Set specific days you will work out (i.e. Monday, Wednesday, Friday).
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Before eating, drink a glass of water to keep yourself from overeating.
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Sugar craving? Make a Skinny Blend shake to curb your craving, fill you up, and boost your metabolism.
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Find an accountability partner - someone who will hold you to your goals and even work with you to reach them.
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Keep a journal of your goals, roadblocks, completed exercises, and daily foods.
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Crunchy craving? Try bell peppers, carrots, or celery in lieu of chips and pretzels.
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Pick a mantra, affirmation, or quote - repeat it to yourself every morning. Check out our motivation quotes.
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To make sure you are getting enough water, drink 1 cup of water at the top of every hour from the time you wake up to when you go to bed.
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After completing this 28 Day Simply Slim workout, check out our 8 Week Workout and other eBooks!
SIMPLY SLIM - 28 DAY WORKOUT
SkinnyJane.com
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