Home Workout Guide

The information, advice and guidelines provided in Leanbean’s (Ultimate Life’s)guides are not intended to be medical advice or to be a substitute for advice given

by your doctor or healthcare professional. Although detailed information andspecific food weights are given, users of this guide should not rely solely on this

information for their specific health needs. These are ‘generic guidelines’ aimed ata ‘broad spectrum’ audience. For specific health questions you should refer to your

doctor or healthcare professional.

Ultimate Life Ltd and its officers give no warranties or representations regardingthe accuracy, completeness or usefulness of the opinions and advice contained inthis guide. Ultimate life Ltd does not assume risk or liability for any loss, damage,

cost or expense incurred by persons using or depending on this information.

The information sources for these guides come from a combination of personalexperiences, third parties who have given permission for the use of their materialand material copied under statutory licenses. As a result the information in this

guide is copyright, 2017, Ultimate Life Ltd.

Disclaimer

Just like everyone else, each and every fitness model started from zero when it came to working out. Their success in the gym came down to them mastering certain exercises and then adding to the difficulty level over time. And whilst many fitness models like to mix up their workouts to keep them fresh and exciting, every single one of them will keep coming

back to a few staple exercises that they love.

We have designed this exercise plan around simple functional movements. By perfecting some of these and building a routine around them you will find that you prog-

ress much quicker than if you try and do a huge array of different exercises all at once.

The aim of these exercises is to help you achieve both aerobic fatigue as well as muscular fatigue. Muscular fatigue is just as important because in the hours after your workout your

muscles will heal, and over time become stronger and more toned. Improving muscle tone is hugely important when it comes to sculpting and shaping your body.

Research has also shown that short bursts of high intensity exercise with small rest periods between each set can be much more effective than steady state cardio.

With all this in mind we have selected exercises that target and tone all the major muscle groups (abs, obliques, legs, butt, arms) whilst giving you a great aerobic workout at the same

time.

Whether you’re in the gym or at home it is always advisable to set your stopwatch on your phone so that you can monitor your rest periods properly and get the most from your

session.

Don’t worry, you won’t get bulky doing these programs, women naturally have far less testosterone than men and as a result find it almost impossible to grow big muscles.

Fitness Model SecretsWorkout Guide

Good Luck!

CIRCUIT 1 LEGS AND BOOTY SHAPER - 20 MINUTES

WEEK 1

OPTION 5KG

Complete full circuit. 2 minutes rest. Repeat 5 times.

HIGH KNEES 1 MIN WALKING LUNGES 20 STEPS

BODYWEIGHTED SQUATS 10 REPS JUMP SQUATS 10 EACH LEG

ADDED DIFFICULTY

SIDE LUNGES 10 EACH LEG

CIRCUIT 2 STOMACH SHREDDER

WEEK 1

BURPEES 10 REPS CRUNCHES 10 REPS

MOUNTAIN CLIMBERS 1 MIN WEIGHTED JACKNIFES 10 REPS

2KG

HANGING LEG RAISE 10-15 REPS

CIRCUIT 3 SUPERGIRL SPRINTS (TREADMILL) - 25 MINUTES

WEEK 1

LIGHT JOG WARM UP 5 MINS SPRINT 30 SECONDS. WALK 30 SECONDS

Repeat for 20 minutes

CIRCUIT 4 ARM BLASTER

WEEK 1

BICEP CURL 10 REPS EACH SIDE TRICEP DIPS 15 REPS EACH SIDE

ARM ROW 10 REPS EACH SIDE PUSH-UPS 10 REPS

REGULAR OR KNEE

COMMANDOS 15 REPS EACH SIDE

Complete full circuit. 2 minutes rest. Repeat 5 times.

2KG

3KG

CIRCUIT 1 AB CRUSHER

WEEK 2

Complete full circuit. 2 minutes rest. Repeat 5 times.

ELBOW AND TOES PLANK 1 MIN SIT-UPS 20 SECONDS

RUSSIAN TWISTS 20 REPS BUTTERFLY KICKS 30 SECONDS

WITH MEDICINE BALL

HANGING LEG RAISE 10 REPS

CIRCUIT 2 ALL BODY

WEEK 2

Complete full circuit. 2 minutes rest. Repeat 5 times.

JUMPING JACKS 30 REPS STEP-UPS 15 EACH LEG

BOX JUMPS 10 REPS KETTLE BELL SWINGS 15 REPS

8KG

CIRCUIT 3 BOOTY BURNER

WEEK 2

WEIGHTED SQUATS W/ BAR 10 REPS X3 CLAMSHELLS 80 EACH SIDE

SPLIT SQUATS 10 EACH LEG 25KG DEADLIFTS 10 REPS X3

OPTION 5KG

WALKING LUNGES 20 STEPS

30 SECONDS REST BETWEEN EACH

30 SECONDS REST BETWEEN EACH

WEEK 2 CIRCUIT 4 30 MINUTES YOGA OR PILATES

Exercises

A Step by Step Guide

Arm Row

• Choose a flat bench and place a dumbbell on each side of it.• Begin by putting your left knee/shin at one end of the bench whilst your right leg remains off the bench.• Bend your torso forward from the waist until your upper body is parallel with the floor.• Place your left palm at the top end of the bench for support.• Next, take your right hand and pick up the dumbbell. • Keep your lower back straight pull the dumbbell up to the side of your chest.• Remember to keep your arm tucked in close to your body and your torso stationary.• On each rep, exhale on the way up and squeeze your back muscles. • Repeat the movement for the specified amount of repetitions and then switch over to the other arm.

Bicep Curl

• Stand up straight with a dumbbell in each hand, making sure your arms are fully extended. • Keep your elbows tucked close to your body and rotate your hands so your palms are facing forward. • Now, keeping the upper arms still, curl the weights upwards whilst exhaling. • Keep lifting the dumbbells until they are at shoulder level. Try to keep your upper body as still as possible whilst doing this to avoid your back taking over.• Hold the dumbbells at the top and briefly pause as you squeeze your biceps.• Inhale as you slowly begin to lower the dumbbells back down.• Repeat.

Box Jumps (Can be done with box too)

• Place the box or bench horizontally in front of you.• Stand a comfortable distance away from it.• Stand with your feet shoulder width apart and assume the squat position. • When ready to jump, propel yourself up and forward and land on the box in the squat position. • Carefully step backwards off the bench and immediately resume the squat positon.• Repeat.

Exercises

A Step by Step Guide

Exercises

A Step by Step GuideBurpees

• Stand with your feet together and hands by your sides.• Drop into a squat position with your palms in front of you and on the ground.• Throw your feet back so that you are now in a press-up position with your hands still ` in front of you.• Immediately return your feet to the squat position • Jump up to starting position.• Repeat 10 times.

Bodyweight Squats

• Stand with your feet shoulder width apart and slightly turned out. • Place your arms across your chest.• Find a spot on the floor about ten feet in front of you; fix your gaze on that spot for the duration of the set. • Flex your knees and hips and lower yourself down by sitting back with the hips. • Your knees should hover over your feet but try to avoid them passing in front of your toes.• From the squat position drive up through your heels making sure to push your knees out to the side as you do so. • Repeat.

Butterfly Kicks

• Lie down on your back with your arms by your sides and your palms down. • Extend your legs out fully and bend your knees slightly. • Lift your heels about 6 inches off the floor. Make small, swift up and down scissor-like movements with your legs. • It’s crucial to focus on having your core do all the work and to keep your abs constantly engaged during the exercise.• To make sure your form is correct you may prefer to perform the movements at a slightly slower pace to begin with.

Commandos

• Get into a press-up position.• Keep your shoulders and hips in a straight line.• Lift your right hand off the ground and lower yourself down onto your right forearm. Lift your left hand off the ground and lower yourself down onto your left forearm. • Leading with your right arm, return to press-up position.• Repeat.

Exercises

A Step by Step GuideCrunches

• Lay on your back with your feet flat on the floor and knees bent at a 90 degree angle.• Place your hands across your chest. • Curl your body up towards your knees, lifting your shoulder blades off the ground.• Hold this position for 2 seconds whilst engaging your abs then return to the floor.• Repeat ten times.

Clam Shells

• Lie down on your side with your shoulders and hips in a straight line.• Bend your knees so that your thighs are at 90-degrees to your body.• Rest your head on your arm as it is stretched out overhead.• Bend your top arm and place your hand on the floor in front of your chest for extra stability.• Keep your hips directly on top of each other vertically. Do the same with your shoulders.• Engage your core to keep this alignment throughout the exercise.• Keep your big toes together as you slowly rotate your leg in the hip socket so that the top knee opens.• Open the knee only as far as you can go without disturbing the alignment of your hips.• Lower the leg back down and repeat. After completing your set, roll over to do the other leg.

Deadlifts

• Place the barbell on the floor; make sure that it has at least 5kg on each side.• You may want to raise it up slightly by propping each side on top of a couple of 20kg plates. • Stand with your feet slightly outturned and midway under the bar, they should be hip width apart.• Imagine there’s a short stool behind you; bend your knees and hips and sit back as if you were going to sit on that stool.• At the same time reach down and grab the barbell, your hands should be shoulder width apart and your palms should be facing you. • Actively push your knees out, don’t let them collapse in. • As you lift the bar it is imperative that you keep your back as straight as possible. • As you lift up raise your hips and shoulders at the same rate and squeeze your abs and butt. You should find that the bar passes very close to your shins.• As you reach the top of the lift and you start to stand tall thrust your hips forward for maximum explosiveness. • Keeping your back straight return the bar to the floor, as you do so push your butt out like you are sitting down in a chair.• Do not let your back bend on the way down. • Repeat.

Exercises

A Step by Step GuideElbows and Toes Plank

• Position yourself on your forearms and toes.• Keep your shoulders and hips in a straight line.• Tighten your core and hold for as long as you can, ideally 1 minute.• Towards the end of the exercise your abs should start to burn.• If your back starts to hurt at any time you may need to lift your hips and butt slightly, or take a short rest and start again.

Hanging Leg Raise

• Hang from a pull up bar. • Slowly raise your knees up to your chest, exhaling as you do so.• Return to start position.• Repeat ten times.• Make sure not to swing and always slowly exhale on the way up.

High Knees

• Stand upright with your palms out in front of you and face down. • Run on the spot so that you are bringing each knee up towards your hands.• Do this for 20/30 seconds, for maximum effect try touch your hands with your knees.

Jumping Jacks

• Start with your feet together and your arms by your sides. • Jump up, bringing your feet out to shoulder width and your hands together above your head at exactly the same time. • Return to the start position. • Repeat this jump 15 times at a brisk pace.• Try to keep your arms as straight as possible when taking them above your head. This allows for a better range of motion in your shoulders and will tax you more.

Jump Squats

• Begin in a standing position with your feet just wider than shoulder width.• Lower yourself into a squat position.• Propel your body upwards into the air.• Land softly on the balls of your feet and immediately go back into the squat position.• Repeat.

Exercises

A Step by Step GuideKettle Bell Swings

• Place a kettle bell on the floor.• Stand about a foot in front of it.• Bend at the waist so that your torso is parallel with the ground. Make sure to avoid bending at the knee too much or falling into a squat position.• Pick up the dumbbell making sure that your palms are pointing towards you. • With your torso parallel with the ground, pull your shoulders back and down. • Engage your core to lift the kettle bell off the ground letting it swing between your legs.• Drive your hips forward to send the kettle bell into the air. Making sure to control the kettle bell with your arms, but not using them to pull it up. • Stop the kettle bell just below shoulder height. • Allow the kettle bell to swing back down through your legs. • Keep your core engaged to help control it on the way down. • As the kettle bell finishes its descent, move quickly and seamlessly into your next rep.

Jump Squats

• Begin in a standing position with your feet just wider than shoulder width.• Lower yourself into a squat position.• Propel your body upwards into the air.• Land softly on the balls of your feet and immediately go back into the squat position.• Repeat.

Mountain Climbers

• Get into a press up position. • Bring your right knee to your left chest then return to press-up position and bring your left knee to your right chest. • Repeat this exercise for a minute. • It is always good practice to engage your core whilst doing this type of exercise but remember to breathe at the same time. You want to perform this exercise at a brisk speed but not at the expense of good form. • Bend your hips and knees until you are in a squat position whilst keeping your back straight.• From this position jump up as high as you can. As you do so, straighten out your body and raise your hands above your head. • As you land return into the squat position. • Repeat ten times.

Exercises

A Step by Step GuidePush-ups

• Get into a plank position with your hands and toes on the floor.• Your hands should be directly under your shoulders. • Tighten your abs and butt.• Lower yourself down whilst looking at a point about three feet in front of you.• Don’t let your butt drop or lift up. You must stay completely straight. • When your chest grazes the floor drive up to the top using the palms of your hands.• Repeat.

Russian Twists

• Sit on the floor.• Take a (4kg) medicine ball in your hands.• Raise your legs so that they are slightly off the ground.• As you do so engage your core, you will find that your back naturally reclines so that you are in a kind of V-shape.• Next, twist your body touching the floor at your right side with the ball• Once you’ve touched the floor twist 180 degrees touching the floor on your left side.• Repeat, making sure your feet remain as still as possible.

Side Lunge

• Stand straight with your feet shoulder width apart. • Place your palms together across your chest.• Start with the right foot and step out to the side, make sure to keep your left leg straight on the ground and your body straight. Your right foot and thigh should be pointing slightly outwards. Once your right foot is on the floor bend the knee and lower your body. Your knee and foot should be in a perfectly vertical line.• Once your thigh is nearly parallel to the floor, hold then push drive from the heel upwards and return to your starting position.• Repeat 10 times each leg. • Remember that the lower you go the better.

Sit-ups

• Lay flat on the floor, legs outstretched, arms by your sides. • Interlock you fingers behind your head.• Engage your core by pulling your belly button towards your spine (Remember to breathe normally whilst doing so).• Slowly extend forward allowing your head and body to lift off the floor.• Once you reach 90 degrees, slowly lower your body back down engaging your core to protect your back.• Repeat.

Exercises

A Step by Step Guide

Split Squat

This is basically a stationary lunge. • Stand in position with your hands on your hips. • Take a regular stride out in front of you and bend your knee until your leg is at a right angle. • Return to standing position and then repeat.• Do ten on one leg and then change over to the other leg. • Weights can be added in to increase difficulty.

Step-ups

• Stand up straight with your arms by your sides.• Lift your right leg and step onto the side of the bench.• Drive through your heal to propel yourself up and onto the bench.• Once you are stood on the bench with both feet, lead with your left leg and step down off the bench. • Repeat the step-up ten times for the right leg and then switch and work your left leg.

Tricep Dips

• Place your palms shoulder-width apart on a secured bench or stable chair.• Slide your butt off to the side off the bench with your legs straight out in front of you.• Keep your arms straight with just a slight bend at the elbow.• Slowly bend your arms at the elbow to lower your body toward the floor.• Once your arms are at ninety degrees, press down into the bench and push yourself up to your starting position.• Repeat.

Walking Lunges - 20 Steps

• Keep your back straight and head up.• For balance place your hands out by your sides.• Take a step forward with your right leg and lower yourself until your front leg is bent at a right angle; your trail knee should now be a few inches above the ground. • Stand back up and repeat with the left leg.• Continue until you have completed twenty steps.

For added difficulty perform whilst holding a barbell or Bulgarian bag on your shoulders. Alternatively you can hold dumbbells in each hand, provided you keep your arms straight at all times.

Exercises

A Step by Step GuideSplit Squat

This is basically a stationary lunge. • Stand in position with your hands on your hips. • Take a regular stride out in front of you and bend your knee until your leg is at a right angle. • Return to standing position and then repeat.• Do ten on one leg and then change over to the other leg. • Weights can be added in to increase difficulty.

Step-ups

• Stand up straight with your arms by your sides.• Lift your right leg and step onto the side of the bench.• Drive through your heal to propel yourself up and onto the bench.• Once you are stood on the bench with both feet, lead with your left leg and step down off the bench. • Repeat the step-up ten times for the right leg and then switch and work your left leg.

Tricep Dips

• Place your palms shoulder-width apart on a secured bench or stable chair.• Slide your butt off to the side off the bench with your legs straight out in front of you.• Keep your arms straight with just a slight bend at the elbow.• Slowly bend your arms at the elbow to lower your body toward the floor.• Once your arms are at ninety degrees, press down into the bench and push yourself up to your starting position.• Repeat.

Walking Lunges - 20 Steps

• Keep your back straight and head up.• For balance place your hands out by your sides.• Take a step forward with your right leg and lower yourself until your front leg is bent at a right angle; your trail knee should now be a few inches above the ground. • Stand back up and repeat with the left leg.• Continue until you have completed twenty steps.

For added difficulty perform whilst holding a barbell or Bulgarian bag on your shoulders. Alternatively you can hold dumbbells in each hand, provided you keep your arms straight at all times.

Exercises

A Step by Step Guide

Weighted Jack Knife

• Take a dumbbell and hold at each end.• Lie flat on an exercise mat, extending your arms and the dumbbell straight back behind your head.• Fully extend your legs also.• From here, bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position.• Return to start position and repeat.

Weights Squats

• Place the bar across your shoulders.• Find a spot on the floor about ten feet in front of you; fix your gaze on that spot for the duration of the set. • Flex your knees and hips and lower yourself down by sitting back with the hips. • Your knees should hover over your feet but try to avoid them passing in front of your toes.• From the squat position drive up through your heels making sure to push your knees out to the side as you do so. • Repeat.

*A good tip is to use a bench and to squat down until you are almost sitting on it, this can be a good way of practicing your form and mak-ing sure you are going deep enough.

Note – Make sure whatever you jump onto is stable and will not slip.