WORKOUT.

Your workout plan consists of 5-day per week workouts that will be a combination of 25 minutes of resistance training immediately followed by 20 minutes of cardio training. Take off two-days per week to let your body rest.  We have included some sample exercises below and on our blog.  First, some workout wisdom:

• Use correct form and breathing. 2 seconds to push (contraction/exhale) and 4 seconds to release (relaxation/inhale).
• Really focus on the muscles being engaged. Nothing is more powerful for results than the mind-muscle connection. Visualize your results and be motivated by how great you will look and feel.
• Switch exercises once a month to keep your body guessing. Also, make each visit more challenging than the previous one.
• One day per week (on a rest day), practice yoga to recalibrate your muscles, build flexibility, and relax the mind.
• If you are a newcomer to resistance training, you may want to do 1-2 sessions with a personal trainer to learn proper form.
• Monitor your results every other week by measuring your bodyfat and weight. Write them down. You may also want to photograph yourself to visibly witness the results.

TRAINING VIDEOS.

Thanks to our friends at Bodybuilding.com, we are able to provide you with videos to help demonstrate exercises.  These examples are designed to work well with the Modelbody program, but additional exercise photos and videos can be found in their comprehensve database here.  We highly recommend free weights over machine exercises, because you utilize stabilizer muscles.  Finally, choose weights that will allow you to use correct form and be tired (but not overly exhausted) at the end of each set of 15 reps. 

Click on the links and image below for a few video demonstrations of exercises by bodypart:

CHEST:  Incline Dumbbell Bench Press, Dumbbell Flyes, Decline Barbell Bench Press. 

BACK:  Seated Cable Rows, Incline Bench Pull, Pullups.

SHOULDERS:  Dumbbell Shoulder Press, Side Lateral Raise, Front Cable Raise

LEGS:  Dumbbell Lunge, Squat, Seated Calf Raise

BICEPS:  Alternating Bicep Curls, Hammer Curls, Reverse Plate Curls

TRICEPS:  Lying Triceps Extension, Bench Dips, Overhead Triceps Extension

ABS:  Ball Crunch, Hanging Leg Raise