Here’s the simple fact:
Exercise is vital to increase your metabolism, burn
excess fat and improve your quality of life.
O N GE
Set yourself up for success with these 10 simple tips:
T R R
1. It’s not about punishing yourself, but rather cultivating an active lifestyle.
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2. Make the time to fit it into your life.
3. Listen to your body.
4. Smaller short-term goals lead to bigger results in the long run.
5. You can make plans or make excuses. We suggest planning.
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,
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6. Mix it up. Make it fun. This is just a guide – there’s a whole world out there!
7. Rally some people around you. Support makes a huge difference.
HE
IMME
8. Self-discipline. Some days are going to suck. Exercise anyway.
9. What you put in is what you get out in terms of both Effort and nutrition.
10. Use fat burning supplements. We like Slimz (nudge nudge – wink wink)
A LT
EXERCISE GUIDE
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A
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O R YO
U F
There are 3 different levels of exercise in this guide
namely Beginner, Intermediate and Advanced. Find the
level fit for you and let’s get our sweat on!
[Link]
Exercise Guide | 1
5 Romanian Dead lift 6 Pelvic Lifts Bench
Beginners 3 Sets, 10 Reps 3 Sets, 12 Reps
* Train for only 3 days of the week, taking a rest day between training days
* Every day is followed by a 15 minute cardio session of any sort
* Warm up before each session, in accordance to the body part trained for the day
- 10 minutes minimum
Day 1 Legs 7 Inner Calve Raise 8 Standing Alternating Calf Raises
3 Sets, 10 Reps 3 Sets, 10 Reps per leg
1 Stationary Lunges 2 One Leg Squat
3 Sets, 10 Reps per leg 3 Sets, 8 Reps per leg
9 15 Minutes of any cardiovascular exercise
(walking, jogging, cycling, stationary bike, rowing, etc.)
3 Side Lunges 4 Sumo Squats
3 Sets, 8 Reps per leg 3 Sets, 10 Reps
“Nobody can go back and
start a new beginning, but
anyone can start today
and make a new ending”
- Maria Robinson
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2 Exercise Guide - Beginners Exercise plan
Guide - Beginners| 2| 3 2
- Beginners
Day 2 Abs Day 3 Chest, Arms, Shoulders and Back
1 Crunches 2 V-Sit Seconds 1 Ladies Push Up 2 Standing Military Press
3 Sets, 12 Reps 3 Sets, 20 seconds 3 Sets, 8 Reps 3 Sets, 10 Reps
3 Air Cycle Reps
3 Sets, 10 Reps
3 Lateral Hold 4 One Arm Dumbbell Row
3 Sets, 30 Seconds 3 Sets, 10 Reps per arm
4 Scissors
3 Sets, 10 Reps
5 Bridging Plank 6 15 Minutes of any cardiovascular exercise 5 Bent-Over Dumbbell Rows 6 Standing Dumbbell Curls
3 Sets, 30 Seconds (walking, jogging, cycling, stationary bike, rowing, etc.) 3 Sets, 10 Reps 3 Sets, 12 Reps
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4 Exercise Guide - Beginners Exercise Guide - Beginners | 2
5
7 Concentration Curls 8 Bench Dips
3 Sets, 10 Reps 3 Sets, 8 Reps
Intermediate
* Train for 5 days of the week, taking rest days only over the weekend.
* Every day is followed by a 20 minute cardio session of any sort.
* Warm up before each session, in accordance to the body part trained for the day
- 10 minutes minimum.
9 Dumbbell Kickbacks 10 15 Minutes of any cardiovascular exercise
Day 1 Legs
3 Sets, 10 Reps per arm (walking, jogging, cycling, stationary bike, rowing, etc.)
1 Walking Lunges
3 Sets, 10 Reps per leg
“Your body can do
anything. It’s your 2 Weighted Bench Step-up 3 Free Squat
brain you have to 3 Sets, 12 reps per leg 3 Sets, 15 reps
convince”
-Devi Rajah
1 | SLIMZ Exercise
6 Exercise
Guide
Guide
- Beginners
- Intermediate Exercise Guide - Intermediate | 2
7
Day 2 Abs
1 Crunches 2 V-Sit Seconds
4 Sumo Squats 5 Stiff legged Dead Lift 3 Sets, 15 Reps 3 Sets, 30 seconds
3 Sets, 12 Reps 3 Sets, 10 Reps
3 Air Cycle Reps
3 Sets, 15 Reps
6 One leg Pelvic Lifts 7 Outer Calve Raise
3 Sets, 12 Reps per leg 3 Sets, 12 Reps
4 Scissors
3 Sets, 15 Reps
8 Inner Calve Raise 9 20 Minutes of any cardiovascular exercise 5 Bridging Plank 6 20 Minutes of any cardiovascular exercise
3 Sets, 12 Reps (walking, jogging, cycling, stationary bike, rowing, etc.) 3 Sets, 45 Seconds (walking, jogging, cycling, stationary bike, rowing, etc.)
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8 Exercise Guide - Intermediate Exercise Guide - Intermediate | 2
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Day 3 Chest, Arms, Shoulders and Back 7 Concentration Curls 8 Ladies Diamond Push up
3 Sets, 15 Reps per arm 3 Sets, 8 Reps
1 Ladies Push Up 2 Seated Arnold Press
3 Sets, 10 Reps 3 Sets, 10 Reps
9 Dumbbell Overhead extensions 10 20 Minutes of any cardiovascular exercise
3 Sets, 10 Reps (walking, jogging, cycling, stationary bike, rowing, etc.)
3 Lateral Hold 4 One Arm Dumbbell Row
3 Sets, 15 Reps 3 Sets, 15 Reps per arm
Day 4 Abs
5 Reverse Bent-Over Dumbbell Rows 6 Standing Hammer Curls 1 Crunches 2 V-Sit Seconds
3 Sets, 10 Reps 3 Sets, 12 Reps 3 Sets, 15 Reps 3 Sets, 30 seconds
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10
1 | Exercise Guide - Intermediate Exercise Guide - Intermediate | 2
3 Air Cycle Reps
3 Sets, 15 Reps 2 Weighted Bench Step-up 3 Free Squat
3 Sets, 12 reps per leg 3 Sets, 15 reps
4 Scissors
3 Sets, 15 Reps
4 Sumo Squats 5 Stiff legged Dead Lift
3 Sets, 12 Reps 3 Sets, 10 Reps
5 Bridging Plank 6 20 Minutes of any cardiovascular exercise
3 Sets, 45 Seconds (walking, jogging, cycling, stationary bike, rowing, etc.)
Day 5 Legs 6 One leg Pelvic Lifts 7 Outer Calve Raise
3 Sets, 12 Reps per leg 3 Sets, 12 Reps
1 Walking Lunges
3 Sets, 10 Reps per leg
12
1 | Exercise Guide - Intermediate Exercise Guide - Intermediate | 2
13
Advanced
8 Inner Calve Raise 9 20 Minutes of any cardiovascular exercise
3 Sets, 12 Reps (walking, jogging, cycling, stationary bike, rowing, etc.)
* Train for 5 days of the week, taking rest days only over the weekend.
* Every day is followed by a 30 minute cardio session of any sort.
* Warm up before each session, in accordance to the body part trained for the day
- 10 minutes minimum.
Day 1 Legs
1 Walking Lunges
4 Sets, 10 Reps per leg
“Know what you want to
do, hold the thought firmly,
and do every day what
should be done, and every
sunset will see you that
much nearer to your goal.”
- Elbert Hubbard
2 Weighted Bench Step-up 3 Free Squat
4 Sets, 12 reps per leg 4 Sets, 15 reps
14
1 | SLIMZ Exercise Guide - Intermediate Exercise Guide - Advanced | 15
Day 2 Abs
1 Crunches 2 V-Sit Seconds
4 Sumo Squats 5 Stiff legged Dead Lift 4 Sets, 20 Reps 4 Sets, 45 seconds
4 Sets, 15 Reps 4 Sets, 12 Reps
3 Air Cycle Reps
4 Sets, 20 Reps
6 One leg Pelvic Lifts 7 Outer Calve Raise
4 Sets, 12 Reps per leg 4 Sets, 15 Reps
4 Scissors
4 Sets, 20 Reps
8 Inner Calve Raise 9 30 Minutes of any cardiovascular exercise 5 Bridging Plank 6 30 Minutes of any cardiovascular exercise
4 Sets, 15 Reps (walking, jogging, cycling, stationary bike, rowing, etc.) 4 Sets, 60 Seconds (walking, jogging, cycling, stationary bike, rowing, etc.)
16 | Exercise Guide - Advanced Exercise Guide - Advanced | 17
Day 3 Chest, Arms, Shoulders and Back 7 Bench dips 8 Diamond Push up
4 Sets, 15 Reps 4 Sets, 10 Reps
1 Men’s Push Up 2 Seated Military Press
4 Sets, 15/12/10/8 Descending Reps 4 Sets, 12 Reps
9 One Arm Bent Over Extensions 10 30 Minutes of any cardiovascular exercise
4 Sets, 15 Reps per arm (walking, jogging, cycling, stationary bike, rowing, etc.)
3 Front Raises 4 Upright Rows
4 Sets, 10 Reps per arm 4 Sets, 15 Reps
Day 4 Abs
5 Lateral Raises 6 Seated Overhead Extensions
4 Sets, 15 Reps 4 Sets, 12 Reps
1 Crunches 2 V-Sit Seconds
4 Sets, 20 Reps 4 Sets, 45 Seconds
18 | Exercise Guide - Advanced Exercise Guide - Advanced | 19
3 Air Cycle Reps
4 Sets, 20 Reps 3 Overhand Grip Bent over Rows 4 Seated alternating Dumbbell curls
5 Sets, 12 Reps 4 Sets, 10 Reps per arm
4 Scissors
4 Sets, 20 Reps
5 Standing alternating Hammer Curls 6 Seated Concentration Curls
4 Sets, 12 Reps per arm 4 Sets, 15 Reps per arm
5 Bridging Plank 6 30 Minutes of any cardiovascular exercise
4 Sets, 60 Seconds (walking, jogging, cycling, stationary bike, rowing, etc.)
Day 5 Back and Biceps
7 Hanging Concentration Curls 8 30 Minutes of any cardiovascular exercise
4 Sets, 8 Reps per arm (walking, jogging, cycling, stationary bike, rowing, etc.)
1 One Arm Rows 2 Reverse Grip Bent over Rows
5 Sets, 12 Reps per arm 5 Sets, 15 Reps
20 | Exercise Guide - Advanced Exercise Guide - Advanced | 21
Start measuring
Your Progress
Progress Week 1 Week 2 Week 3 Week 4 Week 5
Weight (kg)
Waist (cm)
Hips (cm)
Bust (cm)
Buttocks (cm)
Leg (cm)
Arm (cm)
Notes:
22 | 5 Day Exercise Guide 5 Day Exercise Guide | 23
PO Box 13983, Hatfield, Pretoria, 0028
Tel: 012 342 6292 | E-Mail: info@[Link]
[Link]
Manufactured in South Africa
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