Free Workout Sheet

Current workout:   3-5 sets with a break between each set.  He always starts with a dynamic warmup.  So here is what he is doing, try this workout on your own, or if you are a beginner look below for an easier starter workout!

Depth Jumps
 10 X 2

Resistance Band Jumps
15 X 2

BB Squats
Set 1: 135 lbs X 14 reps
Set 2:  225 lbs X 14 reps
Set 3:  265 lbs x 14 reps

Cable Cross Flies
Set 1: 40 lbs X 14 reps
Set 2: 60 lbs X 14 reps
Set 3:  70 lbs x 14 reps

BB Goodmornings
Set 1: 135 lbs X 14 reps
Set 2: 225 lbs X 14 reps
Set 3: 245 lbs x 14 reps

Machine Lat Pulldown
Set 1: 95 lbs X 14 reps
Set 2: 120 lbs X 14 reps
Set 3:  165 lbs x 14 reps

DB Row
Set 1: 55 lbs ea X 14 reps
Set 2: 65 lbs ea X 14 reps
Set 3: 80 lbs ea x 14 reps

RB Band Crunches X 20 reps
P90 side banana X 20 sec ea side
Repeat the above 2 exercise, one right after another, 2 more times.
Supermans X 15 reps
Repeat

Have fun and let me know how you do!  Really, email me your progress and questions.

Exercise:
For your weight training you should start out easy, there is no need to kill yourself the first time you workout.  A Great Starter Workout would be as follows:  15 body weight squats, 15 hip-ups, 15 pushups (do on knees if needed), 15 rows with a resistance band attached to a machine or door, 20 crunches followed by a 30 second plank, and finish with 15 supermans!

With the help of this book you will have a better chance of living a healthier lifestyle.

I encourage you to get out of your comfort
zone and purchase a copy of this book to begin making positive changes to your exercise lifestyle. 

I have a quote for you to think about: 

"If you do what you have always done, you will get what you have always gotten!" -unknown

Very simple, but very deep, and it relates to so many things in life.

Ordering info is on the last page, a percentage of each book will be donated to the Children's Hunger Fund.