72 Hr Jumpstart Solution Beginner ... - Fat Loss...

72 Hour Jumpstart Solution Beginner Workouts www.FatLossAccelerators.com

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Welcome from Kate Vidulich and Fat Loss Accelerators Welcome to 72 Hour Jumpstart Solution Beginner Workout program… After working with thousands of clients, I’ve perfected the 3-Day Formula for any fitness level! Boom! You know the story. You need a kickstart… or perhaps you fell off the wagon pretty hard recently. One missed workout turned into 2 weeks of missing workouts, which turned into months of working out inconsistently. We’ve all been there. And for my private clients, this time was right before a beach vacation… or straight after a binge session on holidays! ;) So, here is the exact formula I used when I set up a beginner 3-day workout plan to help you slim down and get tighter in the next 72 hours… It’s set up to where you can give each day your best shot and the ultimate combination of… - Bodyweight Metabolic Superset Training - Bodyweight Interval Accelerators But let me be clear. This isn’t a “miracle” quick fix plan. It’s aggressive and it works, but it will take a commitment on your part… ok? You ready to rock with me? Awesome, let’s get started! Kate Vidulich BSc, ACSM HFS, Master CTT Author of Fat Loss Accelerators www.FatLossAccelerators.com P.S. For more awesome metabolic workouts, check out: www.FatLossAccelerators.com – our awesome blog, dedicated to metabolic training and how to accelerate fat loss results. It’s a must read.



Facebook page: https://www.facebook.com/pages/Fat-Loss-Accelerators/528357153858505 – Yes, we’re rocking out on FB and you’re welcome to join the party. Come and hang out with us!

Legal Disclaimer You must get physician’s approval before beginning this program.

The information presented in this work is for education purposes only. It is not medical advice and is not intended this way or as a substitute for medical counseling. Consult your physician before beginning this program as you would with any exercise and nutrition program, for diagnosis and treatment of illness and injuries, and for advice regarding medications. This program is designed for healthy individuals over 18 years old. The information should be used in conjunction with the guidance and care of your physician. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. You must undergo a complete physical examination by a physician if you are sedentary, if you have high blood pressure or high cholesterol, if you are overweight, have diabetes or are over 30 years old. By continuing with the program you recognize that despite all precautions on the part of Outback Fitness LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, remise, discharge, relinquish and release any claim which you may have against Outback Fitness LLC, or its affiliates, joint ventures, partners, contractors, or independent contractors as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program. This is a complete and unconditional release of all liability to the greatest extent allowed by law and agree that if any portion of this Terms, Conditions, Waiver and Releases is held to be invalid, the balance, notwithstanding, shall continue in full force and effect. If your physician recommends you not to use Fat Loss Accelerators workout programs, please listen to your physician and follow this advice.



Tips To Play It Safe: Workout Safety is Extremely Important Always focus on safety while training. The following tips will help to reduce the risk of injury and to maximize your workout.

1. Focus on learning the exercise and executing with correct form before you add resistance. Ask for help from a Certified Personal Trainer if you are unsure how to properly perform any exercise. Exercises can be substituted if you have any injury or limitations.

2. If something doesn’t feel right, please stop immediately. Don’t take

unnecessary risks. Any exercise can be regressed or substituted if you have an injury that is limiting your movement.

3. If you have an existing injury, make sure you get assessed and cleared by

a physician. If you require treatment, seek professional help from a physical therapist prior to starting the program.

4. This 3 day program is intense. Only follow it for 3 days to kickstart your fat

loss, or bust through a plateau.

5. Select a conservative weight for your first set of any new exercise. You can always lift heavier in the following set. It’s very important to remain safe at all times.

6. Start your training conservatively if you have not undertaken physical

activity for a long period. Even if you feel fine, I advise you to get clearance from your physician if you are over 30 years old.

7. Prior to working out, make sure you properly warm up. Follow the dynamic

exercises specific for each workout – a warm up is not optional!

8. Never train to failure when alone. Make sure you have a spotter if you are lifting weights. If you train at home by yourself, closely follow my recommendations and DO NOT train to failure.

9. If you feel exhausted or need an extra day of recovery, take it. Rest and

recovery is just as important as the training itself. Remember, quality trumps quantity. Listen to your body and don’t push yourself to injury.

10. Before starting any new diet or exercise program, check with your doctor

first. If your doctor does not recommend you do Fat Loss Accelerators, listen to your doctor and follow their instructions.

11. Adjust your training in different climates. Take care in warmer months,

train conservatively in extreme heat/humidity and always hydrate.



Timed Sets and Rest Breaks: I highly recommend the use of a Gym Boss Timer for doing timed sets. This little gadget is totally awesome. It is easy to use and it’s relatively inexpensive. You can order online here at www.gymboss.com Or you can use your iPhone with set timer intervals. Whatever you choose, the bottom line is you need to time your intervals AND rest breaks.

Important Things to Remember 1. Feel free to substitute any exercises depending on your current fitness level or equipment restrictions. Email me at [email protected] if you need a specific substitution. 2. If you have any injury concerns, please consult with your physician or physical therapist before commencing the program. 3. Play it smart. If you feel weird or strange, that’s a warning sign to take a break.

EQUIPMENT REQUIREMENTS For these workouts, you only need dumbbells and workout space. Remember, exercises can be substituted depending on equipment availability. - Interval Timer - Bodyweight

WORKOUT GUIDELINES How To Use These Workouts: (I) Perform this program for 3 days, before switching to the Phase 2 OMG Arm Accelerators Program. (II) Do Day 1 to 3 in order, for ONE cycle. If you need a rest day, please take it. Always stay safe. (III) Start every strength workout with dynamic warm up. (IV) Finish each workout with stretching for the tight muscle groups.



BEGINNER 72 HOUR JUMPSTART PLAN Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician.

Day 1: Bodyweight Metabolic Superset Training A Dynamic Warm Up Do this circuit twice, with 10 seconds rest between exercises: a) Glute Bridge x 30s b) Hip Flexor Stretch x 15s each side c) Bird/dog x 30s d) Sit to stand x 30s e) Stick Ups x 30s f) High Knees Marching x 30s Metabolic Superset Training Perform exercises in supersets. For example, do exercise A then B with 10 seconds then break for 40s. Repeat for the desired number of sets. Set #1: 3 rounds 1A: Prone Cobra x 30 seconds hold

- Rest 10s 1B: Single leg glute Bridge x 30 seconds each leg

- Rest for specified time, and repeat for the desired number of rounds.

Set #2: 3 rounds 2B: Prisoner Squats x 30 seconds

- Rest 10s 2A: Incline Push Up x 30 seconds

- Rest for specified time, and repeat for the desired number of rounds. Set #3: 3 rounds 3A: Mountain Climbers x 30 seconds

- Rest 10s 3B: Total Body Extension x 30 seconds

- Rest for specified time, and repeat for the desired number of rounds. Step Jack Accelerator Finale: 4A: Step Jack Accelerator - Do 20 seconds of Step Jacks followed by a 10 seconds rest - Repeat 8 times. Stretch Tight Muscles



Day 2: Workout B

Bodyweight Interval Accelerators Dynamic Warm Up Do this circuit ONCE, with 10 seconds rest between exercises: a) Leg swings b) Single leg glute bridge x 15s each side c) Hip Flexor Stretch x 15s each side d) Bird/dog x 30s e) Kneeling push ups x 30s f) High Knees Marching x 30s Bodyweight Accelerator Workout Perform each exercise for 30 seconds and do as many reps as possible, with good form. Rest for 30 seconds between the exercises. Repeat for a total of 3 rounds. A) Squats x 30s - rest 30s B) Walkouts x 30s - rest 30s C) Total Body Extension x 30s - rest 30s E) Plank x 30s - rest 30s F) Step jacks x 30s - rest 30s Stretch Tight Muscles



Day 3: Workout C Dynamic Warm Up Do this circuit twice, with 10 seconds rest between exercises: a) Glute Bridge March x 30s b) Hip Flexor Stretch x 15s each side c) Bird/dog x 30s d) Duck Unders x 30s e) Stick Ups x 30s f) Step Jacks x 30s Set #1: 3 rounds Perform exercises in supersets. For example, do exercise A then B with no rest, then break for 30 seconds. Repeat for the desired number of sets. 1A: Side Plank x 30s each side (modification: drop to your knees)

- No rest 1B: Dead Bugs x 30 seconds

- Rest for specified time, and repeat for the desired number of rounds.

Set #2: 3 rounds 2A: Alternating Step and Touch x 30 seconds

- No rest 2B: I-T-Y complex x 30 seconds

- Rest for specified time, and repeat for the desired number of rounds. Set #3: 3 rounds 3A: Crab Crawl x 30 seconds (raise hands to bench if mobility is limited)

- Rest 15 seconds 3B: Duck Unders x 30 seconds

- Rest for specified time, and repeat for the desired number of rounds. Accelerator Finale: 4A: Cross Body Mountain Climber - Do 20 seconds of Cross Body Mountain Climber followed by a 10 seconds rest 4B: Total Body Extension - Do 20 seconds of Total Body Extension followed by a 10 seconds rest - Repeat 4 times. Stretch Tight Muscles



EXERCISE DESCRIPTION LIST (In order of appearance)

BONUS TIP: To quickly find an exercise, press “command F” or “CTRL F” and use the search box. Boom!

Dynamic Warm Up

Glute Bridge Movement Prep:

-‐ Lie on your back, knees bent, feet on the floor but flexed (toes to ceiling), arms out to the side.

Execution: -‐ Squeeze your glutes and raise your hips up until your body forms a

straight line from shoulders to knees. -‐ Hold the top position (isometric hip extension) for 5 seconds -‐ Keep your shins at a 90 degree angle to the floor

Common mistakes: -‐ You should feel it in your butt primarily. If you felt tightness in your back or

hamstrings, this means your glutes are not doing their job properly and the best thing to do is work to get your glutes activated.

Hip Flexor Stretch Execution:

-‐ From a kneeling position, bring the right foot forward making sure that the right knee is directly over the right ankle and the right hip is bent to about 90 degrees.



-‐ Engage your abdominal/core muscles) to brace your spine. Keep your pelvis stable. Lean forward into your right hip while keeping your left knee pressed into the ground.

-‐ To increase the stretch to the left hip flexors, squeeze and contract the glute muscles of your left hip.

Common Mistakes: -‐ Do not allow your pelvis to tip forward or your back to arch.

Bird/Dog Movement Prep:

-‐ Get down on the floor on your hands and knees -‐ Arms underneath your shoulders, perpendicular to the floor, feet together

and body in a straight line from ears to ankles Execution:

-‐ Extend your right arm and your left leg at the same time -‐ Keep your body aligned during the entire movement, abdominals braced -‐ Keep alternating sides while keep your pelvis tucked and core stabilized -‐ Repeat for the prescribed number of repetitions

Common Mistakes: -‐ Try not to let your hips drop, twist or stick your butt in the air -‐ Avoid head dropping towards the floor

Sit to Stand (IMAGE TO COME) Movement Prep:

-‐ Sit with feet shoulder width apart, with your arms straight out in front -‐ Keep your eyes straight ahead and your core muscles engaged

Execution:



-‐ Concentrate your weight in your heels and stand up; keep your back straight and your arms above your head.

-‐ Drive up from sitting by extending your hips and knees simultaneously -‐ Lead up with your chest. -‐ Push your hips back and descend into the squat to sit down again -‐ Repeat for the required reps

Common Mistakes: -‐ Keep your knees inline with your toes. Try not to let knee collapse inward. -‐ Focus on sitting back in the squat with your chest up -‐ Avoid leaning forward excessively or rounding your lower back

Stick Ups Movement Prep:

-‐ Stand with your back against a wall. Your feet should be 6 inches away from the wall and your butt, upper back, and head should all be in contact with the wall at all times in the exercise.

-‐ Stick your hands up overhead. Try to keep your shoulders, elbows, and wrists in contact with the wall at all times.

Execution: -‐ Slide your arms down the wall and tuck your elbows into your sides. This

should bring your shoulder blades down and together. -‐ You should feel a strong contraction in the muscles between your

shoulder blades as well as the shoulder muscles. -‐ From the bottom position, try to slowly slide your arms up until they are

straight and in a "stick-em up" position. Try to keep everything in contact with the wall.

Common Mistakes: -‐ Keep your core muscles engaged throughout the exercise -‐ Try to keep everything in contact with the wall. -‐ Each week, your goal is to improve your range of motion, shoulder

mobility and postural control



High Knees Marching Movement Prep:

-‐ Stand with feet shoulder together, with your arms by your sides Execution:

-‐ Drive your right knee toward your chest and quickly place it back on the ground.

-‐ Follow immediately by driving your left knee toward your chest. -‐ Continue to alternate knees as quickly as you can for the required time

period. Common Mistakes:

-‐ Land softly and stay light on your toes -‐ Avoid leaning forward excessively or rounding your lower back -‐ Relax your shoulders.

Metabolic Superset Training A Prone Cobra Movement Prep:

-‐ Start lying flat on your stomach, with your arms by your side and palms facing down

Execution: -‐ Contract all the muscles in your butt and lower back so that your legs and

torso come off the floor -‐ At the same time, rotate your arms outward so that your thumbs end up

pointing towards the ceiling -‐ Keep a neutral neck alignment -‐ Hold this position for the recommended time

Common Mistakes:



-‐ Don’t let your head come up too high or drop -‐ Keep your elbows tucked in throughout the movement

Single Leg Glute Bridge Movement Prep:

-‐ Start by lying on your back, knees bent and arms by your side Execution:

-‐ Raise your right leg up in the air. Keep your core muscles engaged -‐ Drive your weight through the heel of your left foot and left glute and lift

your hips up toward the ceiling. Hold for 3s before lowering -‐ Repeat for the prescribed number of repetitions and switch legs

Common Mistakes: -‐ Do not let your shoulders come up off the floor -‐ Focus on squeezing your butt. You should not feel it in your back -‐ Raise your toes off the floor. Dig your heel into the ground.

Prisoner Squats Movement Prep:

-‐ Stand with feet shoulder width apart, with your hands interlocked behind your head.

-‐ Keep your eyes straight ahead and your core muscles engaged. Execution:

-‐ Pushing your hips back, lower yourself until your thighs are parallel to the floor.

-‐ Concentrate your weight in heels, maintaining the natural curve of back. -‐ Drive up from the squat by extending your hips and knees simultaneously. -‐ Lead up with your chest.

Common Mistakes: -‐ Keep your knees inline with your toes. Try not to let knee collapse inward. -‐ Focus on sitting back in the squat with your chest up.



-‐ Avoid leaning forward excessively or rounding your lower back, as this will cause a strain.

Incline Push Up Movement Prep:

-‐ Put your hands against the wall, as if you were doing a plank -‐ Your body should form a straight line from ears to ankles

Execution: -‐ Bend your elbows and tuck them in close to your body while you lower

yourself to within one inch of the wall or until your upper arms are even with your shoulder blades

-‐ Keep your body in a straight line during the entire movement, abdominals tight

-‐ Push yourself back up and repeat Common Mistakes:

-‐ Try not to let your hips drop or stick your butt in the air -‐ Keep your elbows in



-‐ Avoid head dropping towards the floor

Mountain Climbers Movement Prep:

-‐ Start in a push-up position, with hands directly under your shoulders -‐ Form a straight line with your body from head to heels -‐ Engage your core muscles and squeeze your glutes

Execution: -‐ Keeping your core tight, pick your right foot up off the floor driving your

right knee towards your right shoulder -‐ Return to starting position and repeat with the opposite side -‐ Continue alternating for required number of repetitions

Common Mistakes: -‐ Avoid letting your hips twist or sag during the movement -‐ Keep your shoulders blades down and back



Total Body Extension Movement Prep:

-‐ Stand with feet shoulder width apart as if you were going to do a squat -‐ Keep your eyes straight ahead and your core muscles engaged

Execution: -‐ Concentrate your weight in your heels, keep your back straight -‐ Pushing your hips back, lower yourself quickly into a quarter squat and

swing your arms behind you by your sides. -‐ Explode up from the squat by extending your hips and knees.

Simultaneously and go up onto your toes, raising your arms overhead. -‐ Control the descent back and in one movement return to the dip before

exploding back up again. -‐ This is the perfect non-impact replacement for jumping.



Common Mistakes: -‐ Keep your knees inline with your toes. Try not to let knee collapse inward. -‐ Avoid leaning forward excessively or rounding your lower back, as this will

cause a strain

Step Jack Movement Prep:

-‐ Stand with feet shoulder together, with your arms by your sides. Execution:

-‐ Step to the left while you swing your arms across to form a T with your body.

-‐ Move back to starting position as you drop your arms back to your sides. -‐ Repeat on the right side. -‐ Continue for the required time period.

Common Mistakes: -‐ Keep your knees slightly bent and land softly. -‐ Avoid leaning forward excessively or rounding your lower back.



Bodyweight Interval Accelerators A Squats Movement Prep:

-‐ Stand with feet shoulder width apart, holding two dumbbells at arm’s length by your side, facing together

-‐ Keep your eyes straight ahead and your core muscles engaged Execution:

-‐ Concentrate your weight in your heels, keep your back straight -‐ Pushing your hips back, lower yourself until your thighs are parallel to the

floor -‐ Drive up from the squat by extending your hips and knees simultaneously -‐ Lead up with your chest



Common Mistakes: -‐ Keep your knees inline with your toes. Try not to let knee collapse inward. -‐ Focus on sitting back in the squat with your chest up -‐ Avoid leaning forward excessively or rounding your lower back, as this will

cause a strain

Walkouts Movement Prep:

-‐ Stand with your feet shoulder-width apart Execution:

-‐ Hinge forward at your hips and touch the floor with your palms -‐ Walk your hands forward until you are supporting all your weight on your

hands and toes, in a plank position -‐ Your body should make a straight line and your hands should line up with

your shoulders. Hold for 2 seconds -‐ Walk your hands back to starting position and repeat

Common Mistakes: -‐ Engage your core throughout so your hips do not drop -‐ Keep your shoulder blades locked down and back



Total Body Extension (see description above) Plank Movement Prep:

-‐ Start in plank position. Position yourself so your weight rests on you forearms and toes.

-‐ Your elbows should be directly under your shoulder, with upper arm perpendicular to the floor

Execution: -‐ Lift your hips until your body is in a straight line from neck to ankles -‐ Now focus on pulling your elbows to your pockets and engaging your lats -‐ Squeeze your glutes, quads tightly and tuck your pelvis -‐ Hold this position for the specified time period

Common Mistakes: -‐ Don’t let your back round. Work hard to maintain your natural arch



-‐ Keep your elbows beneath your shoulder at all times -‐ Squeeze your shoulder blades together -‐ Try not to let your torso rotate

Step Jacks (see description above) Bodyweight Metabolic Superset B Side Plank Movement Prep:

-‐ Start lying on your left side, and your right leg on top of your left -‐ Position yourself so your weight rests on your left forearm and the edge of

your left foot. Your left elbow should be directly under your shoulder, with upper arm perpendicular to the floor

Execution: -‐ Lift your hips until your body is in a straight line from neck to ankles -‐ Put your right arm up in air and hold this position for prescribed time

Common Mistakes:



-‐ Don’t let your back round. Work hard to maintain your natural arch -‐ Keep your elbows beneath your shoulder at all times -‐ Try not to let your torso rotate

Dead Bugs Movement Prep:

-‐ Start lying on your back with your arms and legs straight up at a 90 degree angle. Engage your core muscles, as you do in a plank.

Execution: -‐ Extend and lower your right arm and left leg at the same time, so they are

one inch from the floor. -‐ Reverse the movement and go back to the starting position. -‐ Repeat, except on the next repetition, and switch to the opposite side. -‐ Alternate back and forth for prescribed repetitions.

Common Mistakes: -‐ Don’t let your back round. Work hard to control the movement -‐ Lock your shoulders down and back, head up and eyes forward.

Alternating Step and Touch Movement Prep:

-‐ Stand shoulder width apart, with your hands down by your side Execution:

-‐ Step forward with your left foot, lowering down until your right thigh is parallel to the floor

-‐ Hold this position for one second, before bending at your waist to touch your left foot with both hands

-‐ Return to starting position by pushing the weight through your left heel -‐ That's one repetition -‐ Repeat with your right leg and alternate side

Common Mistakes: -‐ Keep your core muscles engaged throughout the exercise



-‐ Do not allow your back to round from it’s natural arch

I-T-Y complex Movement Prep:

-‐ Start by standing with feet shoulder width apart, hinging forward at your hips slightly. Brace your abdominals.

Execution: -‐ Place your hands in neutral grip. Keeping your arms straight, raise your

arms overhead to form the letter I. Finish reps and go straight to the T. -‐ Place your hands in neutral grip. Keeping your arms straight, raise your

arms out to the side until your arms and torso form the letter T. Finish reps and go straight to the Y.

-‐ Place your hands in underhand grip (thumbs out, pinkies face each other). Keeping your arms straight, raise your arms up until your arms and torso form the letter Y.



Common Mistakes: -‐ Lock your shoulder blades down and back -‐ Keep your core muscles engaged throughout -‐ Don’t let your back round or overarch

Crab Crawl Movement Prep:

-‐ Start in push up position with hands on the floor. -‐ Engage your core muscles, as you do in a plank.

Execution: -‐ Explode off the floor with your right leg; kick your right foot out to the side

so it lands flat next to your right hand. -‐ Reverse the movement and push your body back to the starting position. -‐ Repeat, except on the next repetition, and switch to your left leg. -‐ Alternate back and forth for prescribed repetitions.

Common Mistakes: -‐ Don’t let your back round. Work hard to maintain your natural arch. -‐ Lock your shoulders down and back, head up and eyes forward.



-‐ Try not to let your torso rotate.

Duck Unders Movement Prep:

-‐ Stand with feet shoulder width apart Execution:

-‐ Bend at your hips and step to the right, imagining you are ducking under a fence

-‐ Stand up and reverse the movement -‐ Keep your shoulders and head aligned throughout -‐ Reverse the sequence back to starting position and repeat -‐ Switch sides and repeat

Common Mistakes: -‐ Avoid arching your lower back



-‐ Lock your shoulders down and back, and initiate the movement through your hips

Cross Body Mountain Climber Movement Prep:

-‐ Start in push up position with hands underneath your shoulders -‐ Engage your core muscles, as you do in a plank

Execution: -‐ Once you’re in starting position, cross your right knee towards your left

elbow followed by left knee to right elbow -‐ That’s one repetition

Common Mistakes: -‐ Don’t let your torso rotate, keep you body parallel to the floor -‐ Keep your elbows tucked in throughout the movement



Total Body Extension Movement Prep:

-‐ Stand with feet shoulder width apart as if you were going to do a squat -‐ Keep your eyes straight ahead and your core muscles engaged

Execution: -‐ Concentrate your weight in your heels, keep your back straight -‐ Pushing your hips back, lower yourself quickly into a quarter squat and

swing your arms behind you by your sides. -‐ Explode up from the squat by extending your hips and knees.

Simultaneously and go up onto your toes, raising your arms overhead. -‐ Control the descent back and in one movement return to the dip before

exploding back up again. -‐ This is the perfect non-impact replacement for jumping.

Common Mistakes: -‐ Keep your knees inline with your toes. Try not to let knee collapse inward. -‐ Avoid leaning forward excessively or rounding your lower back, as this will

cause a strain



More Resources to Accelerate Fat Loss Use With Your Favorite Workouts

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72 Hr Jumpstart Solution Beginner ... - Fat Loss...

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