The Body Sculpting Bible for Women (122 page)

Weeks 5 & 6

Cardio and Abs

AEROBIC ACTIVITY

30 minutes of fast walking, stationary bike, or any other type of aerobic activity that you prefer at your target heart rate.

NOTES ON REPETITIONS

Continue until you complete all four sets of each exercise. Don’t worry if the first few times that you perform this abdominal workout you are not able to perform all of the recommended reps. As you get used to this rigorous workout, your body will adapt and become stronger.

Please refer to
www.BodySculptingBible.com
for updated workouts and additional cardio routines.

14-Day Bodyweight Body Sculpting Workout

SPECIAL INSTRUCTIONS FOR WEEKS 1 & 2

Use modified compound supersets. Perform modified compound supersets by performing the first exercise, resting for the prescribed rest period, performing the second exercise, resting the prescribed rest period, and going back to the first exercise. Continue in this manner until you have performed all of the prescribed number of sets. Then continue with the next modified compound superset. You will repeat Day 1 on Monday, Day 2 on Wednesday, and Day 3 on Friday. You will then perform Cardio on Tuesday, Thursday, and Saturday.

Weeks 1 & 2

TUESDAY/THURSDAY/SATURDAY

AEROBIC ACTIVITY

25 minutes of fast walking, stationary biking, or any other type of aerobic activity that you enjoy while bringing you to your target heart rate.

Please refer to
www.BodySculptingBible.com
for updated workouts and additional cardio routines.

14-Day Bodyweight Body Sculpting Workout

SPECIAL INSTRUCTIONS FOR WEEKS 3 & 4

Use supersets. Perform supersets by pairing exercises with no rest in between. Only rest after the two exercises have been performed consecutively. Repeat for the prescribed number of sets and then move on to the next pair of exercises. You will repeat Day 1 on Monday, Day 2 on Wednesday, and Day 3 on Friday. You will then perform Cardio on Tuesday, Thursday, and Saturday.

Weeks 3 & 4

TUESDAY/THURSDAY/SATURDAY

AEROBIC ACTIVITY

30 minutes of fast walking, stationary biking, or any other type of aerobic activity that you enjoy while bringing you to your target heart rate.

Please refer to
www.BodySculptingBible.com
for updated workouts and additional cardio routines.

14-Day Bodyweight Body Sculpting Workout

SPECIAL INSTRUCTIONS FOR WEEKS 5 & 6

Use giant sets. Perform giant sets by performing four exercises with no rest in between. Only rest after the four exercises have been performed consecutively. Repeat for the prescribed number of sets and then move on to the second group of exercises. You will repeat Day 1 on Monday, Day 2 on Wednesday, and Day 3 on Friday. You will then perform Cardio on Tuesday, Thursday, and Saturday.

Weeks 5 & 6

TUESDAY/THURSDAY/SATURDAY

AEROBIC ACTIVITY

40 minutes of fast walking, stationary biking, or any other type of aerobic activity that you enjoy while bringing you to your target heart rate.

Please refer to
www.BodySculptingBible.com
for updated workouts and additional cardio routines.

Appendix A

Glossary

Aerobic Exercise:
Constant moderate intensity work that uses oxygen at a rate in which the cardio respiratory system can replenish oxygen in the working muscles. Examples of such activity are stationary bike riding or walking. It is a good activity for fat loss when done in the right amounts but highly catabolic if done in excess.