everything you need fitness -...
TRANSCRIPT
TMIN
S112
0
EVERYTHING YOU NEEDFITNESS
Consult your physician and follow all safety instructions before beginning this or any exercise and nutrition program.
© 2013 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, LLC, is the owner of the 10-Minute Trainer, P90X, Shakeology, the Healthiest Meal of the Day, ActiVit, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual property.
If you are a member of the Team Beachbody® community, contact your Coach for information and support, or log in at TeamBeachbody.com. For Beachbody® and Team Beachbody Customer Service, go to Beachbody.com. TMINS1120
10-MINUTE
TABLE OF CONTENTS:
2 WHAT YOU GET 4 “JUST TAKES 10” CALENDAR 5 “STACKABLE 10” CALENDAR 6 WHAT’S YOUR WORKOUT PERSONALITY? 7 “MEASURE YOUR SUCCESS” PROGRESS CHART 9 HOW TO TAKE “BEFORE” AND “AFTER” PHOTOS
IT’S ABOUT . . .SIMPLICITYSPEED& RESULTS YOU WANT. . . IN AS LITTLE AS 10 MINUTES A DAY.
TRAINER®
Consult your physician and follow all safety instructions before beginning this or any exercise and nutrition program.
© 2013 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, LLC, is the owner of the 10-Minute Trainer, P90X, Shakeology, the Healthiest Meal of the Day, ActiVit, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual property.
If you are a member of the Team Beachbody® community, contact your Coach for information and support, or log in at TeamBeachbody.com. For Beachbody® and Team Beachbody Customer Service, go to Beachbody.com. TMINS1120
10-MINUTE
TABLE OF CONTENTS:
2 WHAT YOU GET 4 “JUST TAKES 10” CALENDAR 5 “STACKABLE 10” CALENDAR 6 WHAT’S YOUR WORKOUT PERSONALITY? 7 “MEASURE YOUR SUCCESS” PROGRESS CHART 9 HOW TO TAKE “BEFORE” AND “AFTER” PHOTOS
IT’S ABOUT . . .SIMPLICITYSPEED& RESULTS YOU WANT. . . IN AS LITTLE AS 10 MINUTES A DAY.
TRAINER®
A.Lie on your back, with your knees bent, your heels on the fl oor, and your arms crossed in front of you.
B. Lift your upper and lower body and crunch so your knees meet your elbows. Repeat for 1 minute.
CROSS CRUNCHES
A.Lie on your back with your feet off the fl oor and your hands behind your head. Bring your left elbow and right knee toward each other.
B. Hold for 2 seconds then switch to the other side, bringing your right elbow to your left knee. Alternate sides for 1 minute.
ISO BIKE
TMIN
S1120
EVERYTHING YOU NEEDFITNESS
Lift your upper and lower body and crunch so your knees meet your elbows.
Hold for 2 seconds then switch to the other side, bringing your right elbow to
Alternate sides for 1 minute.
CHUCK-UPS
A. First position is with your hands shoulder-width apart, fi ngers turned out.
B.Second position is with your hands shoulder-width apart, fi ngers turned in.
C.Third position is with your arms wide. Hands should be 3–8 inches wider than your shoulders.
Perform push-ups 3 ways for 20 seconds each.
A. Start standing upright. Reach down toward the outside of your right foot with both hands.
B.Enage your core and sweep your arms across your body as you reach overhead to your left. Repeat for 30 seconds, then switch sides and do the same.
LOADING DOCK
WHAT YOU GET:
EVERYTHING YOU NEED FITNESS GUIDELays out all the fitness information you need to get results with the 10-Minute Trainer workouts.
EVERYTHING YOU NEED NUTRITION GUIDE If you want great results, you need to eat healthy. This guide contains a recipe booklet of tasty, healthy meals that can all be prepared in 10 minutes or less. Plus, you’ll find tips on how to maintain your results once you achieve them.
2 WALL CALENDARSShows you how to get the best results each day depending on your level of fitness. Try the “Just Takes 10” Calendar if you’re just starting out. Or kick it up a notch with the “Stackable 10” Calendar.
2-DAY JUMP STARTKick-start your weight loss with Tony’s proven plan to help you lose weight and a few inches in just 2 days.
”ON THE GO“ WORKOUT CARDSThis 10-minute total-body workout is perfect when you don’t have access to a DVD player. Just follow the moves in order from 1 to 10, performing each for a total of 1 minute.
A FREE COACH A person who started as a customer just like you, who you can contact with questions, concerns, or for a bit of encouragement along the way.Get your free Coach today at TMTCoach.com.
USE THIS 2-DAY JUMP START IF . . .
• You have a special occasion coming up and want to feel slimmer.
• You’ve hit a plateau and don’t know how to break through.
• You’re in a rut and need a little motivation to get you going again.
Learn more at Shakeology.com or contact your Team Beachbody® Coach.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Shakeology® makes you healthy from the inside out.
SHAKEOLOGY CONTAINS THE WORLD’S MOST POWERFUL SUPERFOODS.It’s the perfect combination of enzymes, prebiotics, antioxidants, and many rare ingredients, including adaptogens, camu-camu, and sacha inchi—giving you the
powerful nutrients you can’t get from an ordinary diet.
So whether you use it for weight loss, or drink it to optimize your health, Shakeology takes the guesswork out of nutrition, guaranteed.
Shakeology can help you:* ✓ Increase energy ✓ Curb junk food cravings
✓ Lose weight ✓ Improve digestion and regularity
NOW IN 5 DELICIOUS FLAVORS:• Chocolate • Vanilla • Greenberry
• Chocolate Vegan • Tropical Strawberry (vegan)
-DAY JUMP START © 2013 Beachbody, LLC. All rights reserved. TMINS1121
WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
1 CARDIO
CORE CARDIO
UPPER BODY
TOTAL BODY
CARDIO
CORE CARDIO
ABS UPPER BODY CORE CARDIO LOWER BODY
CARDIO
TOTAL BODY
YOGA FLEX
2 TOTAL BODY
CORE CARDIO
CARDIO
CORE CARDIO
CARDIO
LOWER BODY
ABS
UPPER BODY
TOTAL BODY 2
YOGA FLEX
3 LOWER BODY
CORE CARDIO
ABS
CORE CARDIO
UPPER BODY
LOWER BODY
ABS
LOWER BODY
CARDIO
YOGA FLEX
4 TOTAL BODY 2
CORE CARDIO
UPPER BODY
CORE CARDIO
CARDIO
ABS
ABS
UPPER BODY
CARDIO
YOGA FLEX
TAKE YOUR “BEFORE” PHOTO
TAKE YOUR “AFTER” PHOTO
“STACKABLE 10” CALENDAR LOOKING TO MAXIMIZE YOUR RESULTS? This calendar gives you the option to stack your workouts so you can do one, two, or three workouts a day.
Check off the boxes as you do each workout to keep track of your progress.
Use this calendar right from the get-go, or you can start with the “JUST TAKES 10” calendar and switch over after 30 days.
Check out the “STACK MULTIPLE WORKOUTS” option on the main menu screen of your DVD. This feature allows you to seamlessly stack your workouts so they play from start to fi nish without any interruptions.
© 2013 Beachbody, LLC. All rights reserved. TMINS1122
WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
1 CARDIOCORE CARDIOUPPER BODY
TOTAL BODY CARDIOCORE CARDIO
ABS UPPER BODY CORE CARDIO LOWER BODYCARDIOTOTAL BODY
2 TOTAL BODY CORE CARDIOCARDIO
CORE CARDIO CARDIOLOWER BODY
ABS UPPER BODYTOTAL BODY 2
3 LOWER BODYCORE CARDIOABS
CORE CARDIOUPPER BODYLOWER BODY
ABS LOWER BODY CARDIO
4 TOTAL BODY 2CORE CARDIOUPPER BODY
CORE CARDIOCARDIOABS
ABS UPPER BODYCARDIO
TAKE YOUR “BEFORE” PHOTO
screen of your DVD. This feature allows you to seamlessly stack your workouts screen of your DVD. This feature allows you to seamlessly stack your workouts so they play from start to fi nish without any interruptions.
WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
1TAKE YOUR “BEFORE” PHOTO
TOTAL BODY ABS UPPER BODY CORE CARDIO LOWER BODY YOGA FLEX CARDIO
“NO EXCUSES” TIP: Hit snooze one less time.
“NO EXCUSES” TIP: Bring your lunch to work so you avoid waiting in
the lunch line.
“NO EXCUSES” TIP: Skip the fi rst 10 minutes
of your favorite show. That’s what the DVR is for.
2 TOTAL BODY CORE CARDIO UPPER BODY TOTAL BODY 2 CARDIO ABS YOGA FLEX
“NO EXCUSES” TIP: Set your alarm for 10 minutes
earlier than usual.
“NO EXCUSES” TIP: Don’t have anywhere to exercise
at work? Ask to borrow your boss’ offi ce while they’re out to lunch.
“NO EXCUSES” TIP: Work out while you’re
doing laundry.
“NO EXCUSES” TIP: Lay your clothes out the night
before and save 10 minutes picking out an outfi t in the morning.
3 LOWER BODY CORE CARDIO TOTAL BODY 2 UPPER BODY CARDIO ABS YOGA FLEX
“NO EXCUSES” TIP: Skip the morning Starbucks®
run so you can take a proper break at lunch.
“NO EXCUSES” TIP: Work out while dinner’s
in the oven!
“NO EXCUSES” TIP: Work out while your kids are eating their breakfast.
“NO EXCUSES” TIP: Get your coworkers to join!
Meetings won’t get interrupted if you’re all working out!
4 TOTAL BODY 2 CORE CARDIO LOWER BODY CARDIO TOTAL BODY ABS YOGA FLEX
“NO EXCUSES” TIP: Challenge your kids to brush their teeth and get dressed for school in 10 minutes.
“NO EXCUSES” TIP: Skip the gym and work out at home while the kids watch TV.
No babysitter needed!
“NO EXCUSES” TIP: Make your kids lunch the night
before so you can get your workout done in the morning.
TAKE YOUR “AFTER” PHOTO
“JUST TAKES 10” CALENDARFollow this calendar if you’re new to fi tness and want Tony to take you through the basics. After 30 days, if you want to step it up, you can check out the “STACKABLE 10” calendar on the other side.
Check off the boxes as you do each workout to keep track of your progress.
CAN’T FIGURE OUT WHEN TO PUSH PLAY? When your day is already jam-packed with things to do, fi nding time to work out can seem like mission impossible.
Check out the calendar for Tony’s “NO EXCUSES” TIPS of how to work it into your day. You may not realize all the pockets you have in your day to squeeze in a workout. Especially since it’s only 10 minutes!
TMIN
S112
0
EVERYTHING YOU NEEDNUTRITION
EVERYTHING YOU NEEDFITNESS
Third position is with your arms wide. Hands should be 3–8 inches wider than your shoulders.
Perform push-ups 3 ways for 20 seconds each.
Enage your core and sweep your arms across your body as you reach overhead to your left. Repeat for 30 seconds, then switch sides and do the same.
CRAZY EIGHTS
A. Stand on the resistance band with your feet shoulder-width apart. Keep your left arm bent at 90 degrees and do 8 bicep curls with your right arm.
B.Switch sides and do 8 bicep curls with your left arm, while holding your right arm at 90 degrees.Alternate sides for 1 minute.
LAWN MOWERS
A. Begin in lunge position with the band positioned under your left foot and the handle in your right hand. Be sure to adjust the positioning of the band until you fi nd a resistance that’s suitable for you.
B. Pull the band back as if you’re starting a lawnmover. Keep your palms facing in. Perform at a moderate pace for 30 seconds, then switch sides and repeat.
Switch sides and do 8 bicep curls with your left arm, while holding your right
Alternate sides for 1 minute.
Pull the band back as if you’re starting a lawnmover. Keep your palms facing in. Perform at a moderate pace for 30 seconds, then switch sides and repeat.
A. Side lunge onto your left leg.
B. Come out of the lunge by bringing your left foot in to meet your right foot.
C.Place weight on your left leg and kick your right leg out to the side, as high as you can without straining.
SIDE LUNGE • SIDE KICK
Repeat lunge/kick combo for 30 seconds, then switch to the other side for 30 seconds.
DEEP SEATS
A. Stand on the resistance band with your feet shoulder-width apart. Bring the handles up to shoulder height.
B. Squat down and up for 1 minute at a moderate pace. If needed, you can hold the handles at your waist to decrease the resistance.
Place weight on your left leg and kick your right leg out to the side, as high as you can without straining.
Repeat lunge/kick combo for 30 seconds, then switch to the other side for 30 seconds.
Squat down and up for 1 minute at a moderate pace. If needed, you can hold the handles at your waist to decrease the resistance.
SPEED SKATER
TIRES
A. With your right leg slightly bent, extend your left leg straight behind you and bring your left arm forward.
B. In a smooth motion, hop onto your left leg, extending your right leg behind you and your right arm forward. Alternate sides for 1 minute.
A. Start with one knee up and alternate legs as if you’re jumping in and out of tires on an obstacle course.
B. Jump forward 4 times, then backward 4 times. Do this slow and controlled for the fi rst 30 seconds, and then speed it up the last 30 seconds.
SPEED SKATER
TIRES
A. With your right leg slightly bent, extend your left leg straight behind you and bring your left arm forward.
B. B. In a smooth motion, hop onto your left leg, extending your right leg behind you and your right arm forward. Alternate sides for 1 minute.
A. Start with one knee up and alternate legs as if you’re jumping in and out of tires on an obstacle course.
B. Jump forward 4 times, then backward 4 times. Do this slow and controlled for the fi rst 30 seconds, and then speed it up the last 30 seconds.
“ON THE GO” WORKOUT
THE WORKOUTS
■ CARDIO – 10 minutes of high-energy, fat-burning moves that will melt fat off your entire body.
■ LOWER BODY – Zero in on those stubborn problem areas to lift your glutes, slim your hips, and tone your thighs.
■ ABS – 20 unique moves that hit your upper abs, lower abs, and obliques, so you’ll get six-pack abs in 10 minutes.
■ TOTAL BODY – Sculpt your body from head to toe with 10 of Tony’s favorite Super Stacking® moves.
■ YOGA FLEX – Stretch your muscles, stay loose and limber, and feel good all in 10 minutes.
■ TOTAL BODY 2 – Dial up the intensity with 10 more advanced moves that work your body from head to toe.
■ CORE CARDIO – Scorch calories and tighten your abs at the same time with this core-focused cardio workout.
■ UPPER BODY – Strengthen and tone your upper body with 10 moves that work your chest, shoulders, arms, biceps, and triceps.
THE WORKOUTS
2 3
A.Lie on your back, with your knees bent, your heels on the fl oor, and your arms crossed in front of you.
B. Lift your upper and lower body and crunch so your knees meet your elbows. Repeat for 1 minute.
CROSS CRUNCHES
A.Lie on your back with your feet off the fl oor and your hands behind your head. Bring your left elbow and right knee toward each other.
B. Hold for 2 seconds then switch to the other side, bringing your right elbow to your left knee. Alternate sides for 1 minute.
ISO BIKE
TMIN
S1120
EVERYTHING YOU NEEDFITNESS
Lift your upper and lower body and crunch so your knees meet your elbows.
Hold for 2 seconds then switch to the other side, bringing your right elbow to
Alternate sides for 1 minute.
CHUCK-UPS
A. First position is with your hands shoulder-width apart, fi ngers turned out.
B.Second position is with your hands shoulder-width apart, fi ngers turned in.
C.Third position is with your arms wide. Hands should be 3–8 inches wider than your shoulders.
Perform push-ups 3 ways for 20 seconds each.
A. Start standing upright. Reach down toward the outside of your right foot with both hands.
B.Enage your core and sweep your arms across your body as you reach overhead to your left. Repeat for 30 seconds, then switch sides and do the same.
LOADING DOCK
WHAT YOU GET:
EVERYTHING YOU NEED FITNESS GUIDELays out all the fitness information you need to get results with the 10-Minute Trainer workouts.
EVERYTHING YOU NEED NUTRITION GUIDE If you want great results, you need to eat healthy. This guide contains a recipe booklet of tasty, healthy meals that can all be prepared in 10 minutes or less. Plus, you’ll find tips on how to maintain your results once you achieve them.
2 WALL CALENDARSShows you how to get the best results each day depending on your level of fitness. Try the “Just Takes 10” Calendar if you’re just starting out. Or kick it up a notch with the “Stackable 10” Calendar.
2-DAY JUMP STARTKick-start your weight loss with Tony’s proven plan to help you lose weight and a few inches in just 2 days.
”ON THE GO“ WORKOUT CARDSThis 10-minute total-body workout is perfect when you don’t have access to a DVD player. Just follow the moves in order from 1 to 10, performing each for a total of 1 minute.
A FREE COACH A person who started as a customer just like you, who you can contact with questions, concerns, or for a bit of encouragement along the way.Get your free Coach today at TMTCoach.com.
USE THIS 2-DAY JUMP START IF . . .
• You have a special occasion coming up and want to feel slimmer.
• You’ve hit a plateau and don’t know how to break through.
• You’re in a rut and need a little motivation to get you going again.
Learn more at Shakeology.com or contact your Team Beachbody® Coach.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Shakeology® makes you healthy from the inside out.
SHAKEOLOGY CONTAINS THE WORLD’S MOST POWERFUL SUPERFOODS.It’s the perfect combination of enzymes, prebiotics, antioxidants, and many rare ingredients, including adaptogens, camu-camu, and sacha inchi—giving you the
powerful nutrients you can’t get from an ordinary diet.
So whether you use it for weight loss, or drink it to optimize your health, Shakeology takes the guesswork out of nutrition, guaranteed.
Shakeology can help you:* ✓ Increase energy ✓ Curb junk food cravings
✓ Lose weight ✓ Improve digestion and regularity
NOW IN 5 DELICIOUS FLAVORS:• Chocolate • Vanilla • Greenberry
• Chocolate Vegan • Tropical Strawberry (vegan)
-DAY JUMP START © 2013 Beachbody, LLC. All rights reserved. TMINS1121
WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
1 CARDIO
CORE CARDIO
UPPER BODY
TOTAL BODY
CARDIO
CORE CARDIO
ABS UPPER BODY CORE CARDIO LOWER BODY
CARDIO
TOTAL BODY
YOGA FLEX
2 TOTAL BODY
CORE CARDIO
CARDIO
CORE CARDIO
CARDIO
LOWER BODY
ABS
UPPER BODY
TOTAL BODY 2
YOGA FLEX
3 LOWER BODY
CORE CARDIO
ABS
CORE CARDIO
UPPER BODY
LOWER BODY
ABS
LOWER BODY
CARDIO
YOGA FLEX
4 TOTAL BODY 2
CORE CARDIO
UPPER BODY
CORE CARDIO
CARDIO
ABS
ABS
UPPER BODY
CARDIO
YOGA FLEX
TAKE YOUR “BEFORE” PHOTO
TAKE YOUR “AFTER” PHOTO
“STACKABLE 10” CALENDAR LOOKING TO MAXIMIZE YOUR RESULTS? This calendar gives you the option to stack your workouts so you can do one, two, or three workouts a day.
Check off the boxes as you do each workout to keep track of your progress.
Use this calendar right from the get-go, or you can start with the “JUST TAKES 10” calendar and switch over after 30 days.
Check out the “STACK MULTIPLE WORKOUTS” option on the main menu screen of your DVD. This feature allows you to seamlessly stack your workouts so they play from start to fi nish without any interruptions.
© 2013 Beachbody, LLC. All rights reserved. TMINS1122
WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
1 CARDIOCORE CARDIOUPPER BODY
TOTAL BODY CARDIOCORE CARDIO
ABS UPPER BODY CORE CARDIO LOWER BODYCARDIOTOTAL BODY
2 TOTAL BODY CORE CARDIOCARDIO
CORE CARDIO CARDIOLOWER BODY
ABS UPPER BODYTOTAL BODY 2
3 LOWER BODYCORE CARDIOABS
CORE CARDIOUPPER BODYLOWER BODY
ABS LOWER BODY CARDIO
4 TOTAL BODY 2CORE CARDIOUPPER BODY
CORE CARDIOCARDIOABS
ABS UPPER BODYCARDIO
TAKE YOUR “BEFORE” PHOTO
screen of your DVD. This feature allows you to seamlessly stack your workouts screen of your DVD. This feature allows you to seamlessly stack your workouts so they play from start to fi nish without any interruptions.
WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
1TAKE YOUR “BEFORE” PHOTO
TOTAL BODY ABS UPPER BODY CORE CARDIO LOWER BODY YOGA FLEX CARDIO
“NO EXCUSES” TIP: Hit snooze one less time.
“NO EXCUSES” TIP: Bring your lunch to work so you avoid waiting in
the lunch line.
“NO EXCUSES” TIP: Skip the fi rst 10 minutes
of your favorite show. That’s what the DVR is for.
2 TOTAL BODY CORE CARDIO UPPER BODY TOTAL BODY 2 CARDIO ABS YOGA FLEX
“NO EXCUSES” TIP: Set your alarm for 10 minutes
earlier than usual.
“NO EXCUSES” TIP: Don’t have anywhere to exercise
at work? Ask to borrow your boss’ offi ce while they’re out to lunch.
“NO EXCUSES” TIP: Work out while you’re
doing laundry.
“NO EXCUSES” TIP: Lay your clothes out the night
before and save 10 minutes picking out an outfi t in the morning.
3 LOWER BODY CORE CARDIO TOTAL BODY 2 UPPER BODY CARDIO ABS YOGA FLEX
“NO EXCUSES” TIP: Skip the morning Starbucks®
run so you can take a proper break at lunch.
“NO EXCUSES” TIP: Work out while dinner’s
in the oven!
“NO EXCUSES” TIP: Work out while your kids are eating their breakfast.
“NO EXCUSES” TIP: Get your coworkers to join!
Meetings won’t get interrupted if you’re all working out!
4 TOTAL BODY 2 CORE CARDIO LOWER BODY CARDIO TOTAL BODY ABS YOGA FLEX
“NO EXCUSES” TIP: Challenge your kids to brush their teeth and get dressed for school in 10 minutes.
“NO EXCUSES” TIP: Skip the gym and work out at home while the kids watch TV.
No babysitter needed!
“NO EXCUSES” TIP: Make your kids lunch the night
before so you can get your workout done in the morning.
TAKE YOUR “AFTER” PHOTO
“JUST TAKES 10” CALENDARFollow this calendar if you’re new to fi tness and want Tony to take you through the basics. After 30 days, if you want to step it up, you can check out the “STACKABLE 10” calendar on the other side.
Check off the boxes as you do each workout to keep track of your progress.
CAN’T FIGURE OUT WHEN TO PUSH PLAY? When your day is already jam-packed with things to do, fi nding time to work out can seem like mission impossible.
Check out the calendar for Tony’s “NO EXCUSES” TIPS of how to work it into your day. You may not realize all the pockets you have in your day to squeeze in a workout. Especially since it’s only 10 minutes!
TMIN
S112
0
EVERYTHING YOU NEEDNUTRITION
EVERYTHING YOU NEEDFITNESS
Third position is with your arms wide. Hands should be 3–8 inches wider than your shoulders.
Perform push-ups 3 ways for 20 seconds each.
Enage your core and sweep your arms across your body as you reach overhead to your left. Repeat for 30 seconds, then switch sides and do the same.
CRAZY EIGHTS
A. Stand on the resistance band with your feet shoulder-width apart. Keep your left arm bent at 90 degrees and do 8 bicep curls with your right arm.
B.Switch sides and do 8 bicep curls with your left arm, while holding your right arm at 90 degrees.Alternate sides for 1 minute.
LAWN MOWERS
A. Begin in lunge position with the band positioned under your left foot and the handle in your right hand. Be sure to adjust the positioning of the band until you fi nd a resistance that’s suitable for you.
B. Pull the band back as if you’re starting a lawnmover. Keep your palms facing in. Perform at a moderate pace for 30 seconds, then switch sides and repeat.
Switch sides and do 8 bicep curls with your left arm, while holding your right
Alternate sides for 1 minute.
Pull the band back as if you’re starting a lawnmover. Keep your palms facing in. Perform at a moderate pace for 30 seconds, then switch sides and repeat.
A. Side lunge onto your left leg.
B. Come out of the lunge by bringing your left foot in to meet your right foot.
C.Place weight on your left leg and kick your right leg out to the side, as high as you can without straining.
SIDE LUNGE • SIDE KICK
Repeat lunge/kick combo for 30 seconds, then switch to the other side for 30 seconds.
DEEP SEATS
A. Stand on the resistance band with your feet shoulder-width apart. Bring the handles up to shoulder height.
B. Squat down and up for 1 minute at a moderate pace. If needed, you can hold the handles at your waist to decrease the resistance.
Place weight on your left leg and kick your right leg out to the side, as high as you can without straining.
Repeat lunge/kick combo for 30 seconds, then switch to the other side for 30 seconds.
Squat down and up for 1 minute at a moderate pace. If needed, you can hold the handles at your waist to decrease the resistance.
SPEED SKATER
TIRES
A. With your right leg slightly bent, extend your left leg straight behind you and bring your left arm forward.
B. In a smooth motion, hop onto your left leg, extending your right leg behind you and your right arm forward. Alternate sides for 1 minute.
A. Start with one knee up and alternate legs as if you’re jumping in and out of tires on an obstacle course.
B. Jump forward 4 times, then backward 4 times. Do this slow and controlled for the fi rst 30 seconds, and then speed it up the last 30 seconds.
SPEED SKATER
TIRES
A. With your right leg slightly bent, extend your left leg straight behind you and bring your left arm forward.
B. B. In a smooth motion, hop onto your left leg, extending your right leg behind you and your right arm forward. Alternate sides for 1 minute.
A. Start with one knee up and alternate legs as if you’re jumping in and out of tires on an obstacle course.
B. Jump forward 4 times, then backward 4 times. Do this slow and controlled for the fi rst 30 seconds, and then speed it up the last 30 seconds.
“ON THE GO” WORKOUT
THE WORKOUTS
■ CARDIO – 10 minutes of high-energy, fat-burning moves that will melt fat off your entire body.
■ LOWER BODY – Zero in on those stubborn problem areas to lift your glutes, slim your hips, and tone your thighs.
■ ABS – 20 unique moves that hit your upper abs, lower abs, and obliques, so you’ll get six-pack abs in 10 minutes.
■ TOTAL BODY – Sculpt your body from head to toe with 10 of Tony’s favorite Super Stacking® moves.
■ YOGA FLEX – Stretch your muscles, stay loose and limber, and feel good all in 10 minutes.
■ TOTAL BODY 2 – Dial up the intensity with 10 more advanced moves that work your body from head to toe.
■ CORE CARDIO – Scorch calories and tighten your abs at the same time with this core-focused cardio workout.
■ UPPER BODY – Strengthen and tone your upper body with 10 moves that work your chest, shoulders, arms, biceps, and triceps.
THE WORKOUTS
2 3
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EN T
O P
USH
PLA
Y?
W
hen
yo
ur
day
is a
lrea
dy
jam
-pac
ked
wit
h t
hin
gs
to d
o, fi
nd
ing
tim
e to
wo
rk
ou
t ca
n s
eem
like
mis
sio
n im
po
ssib
le.
Ch
eck
ou
t th
e w
all-
cale
nd
ar f
or
Ton
y’s
“N
O E
XC
US
ES” T
IPS
of
ho
w t
o w
ork
it
into
yo
ur
day
. Yo
u m
ay n
ot
real
ize
all t
he
po
cket
s yo
u h
ave
in y
ou
r d
ay t
o
squ
eeze
in a
wo
rko
ut.
Esp
ecia
lly s
ince
it’s
on
ly 1
0 m
inu
tes!
WEE
KM
ON
DA
YT
UE
SD
AY
WE
DN
ES
DA
YT
HU
RS
DA
YFR
IDA
YS
AT
UR
DA
YS
UN
DA
Y
1 C
AR
DIO
TO
TAL
BO
DY
AB
S U
PPER
BO
DY
CO
RE
CA
RD
IO L
OW
ER B
OD
Y Y
OG
A F
LEX
2 T
OTA
L B
OD
Y C
OR
E C
AR
DIO
UPP
ER B
OD
Y T
OTA
L B
OD
Y 2
CA
RD
IO A
BS
YO
GA
FLE
X
3 L
OW
ER B
OD
Y C
OR
E C
AR
DIO
TO
TAL
BO
DY
2 U
PPER
BO
DY
CA
RD
IO A
BS
YO
GA
FLE
X
4 T
OTA
L B
OD
Y 2
CO
RE
CA
RD
IO L
OW
ER B
OD
Y C
AR
DIO
TO
TAL
BO
DY
AB
S Y
OG
A F
LEX
TAKE
YO
UR
“BE
FOR
E”
PHO
TO
TAKE
YO
UR
“AFT
ER
” PH
OTO
WEE
KM
ON
DA
YTU
ES
DA
YW
ED
NE
SD
AY
TH
UR
SD
AY
FR
IDA
YS
ATU
RD
AY
SU
ND
AY
1 C
AR
DIO
CO
RE
CA
RD
IO U
PPER
BO
DY
TO
TAL
BO
DY
C
AR
DIO
CO
RE
CA
RD
IO
AB
S C
OR
E C
AR
DIO
CA
RD
IO
UPP
ER B
OD
Y
LO
WER
BO
DY
YO
GA
FLE
X
CO
RE
CA
RD
IO C
AR
DIO
AB
S
LO
WER
BO
DY
CA
RD
IO T
OTA
L B
OD
Y Y
OG
A F
LEX
2 T
OTA
L B
OD
Y
CO
RE
CA
RD
IO C
AR
DIO
CO
RE
CA
RD
IO
CA
RD
IO L
OW
ER B
OD
Y
UPP
ER B
OD
Y
TO
TAL
BO
DY
YO
GA
FLE
X
TO
TAL
BO
DY
2 C
AR
DIO
AB
S
CA
RD
IO
LO
WER
BO
DY
CO
RE
CA
RD
IO
AB
S U
PPER
BO
DY
TO
TAL
BO
DY
2 Y
OG
A F
LEX
3 L
OW
ER B
OD
CO
RE
CA
RD
IO A
BS
CO
RE
CA
RD
IO U
PPER
BO
DY
LO
WER
BO
DY
TO
TAL
BO
DY
2 C
AR
DIO
YO
GA
FLE
X
UPP
ER B
OD
Y A
BS
CA
RD
IO
CA
RD
IO C
OR
E C
AR
DIO
TO
TAL
BO
DY
AB
S L
OW
ER B
OD
Y
CA
RD
IO Y
OG
A F
LEX
4 T
OTA
L B
OD
Y 2
CO
RE
CA
RD
IO U
PPER
BO
DY
CO
RE
CA
RD
IO C
AR
DIO
AB
S
LO
WER
BO
DY
CA
RD
IO U
PPER
BO
DY
CA
RD
IO
TO
TAL
BO
DY
2 Y
OG
A F
LEX
TO
TAL
BO
DY
LO
WER
BO
DY
CO
RE
CA
RD
IO
AB
S U
PPER
BO
DY
CA
RD
IO Y
OG
A F
LEX
WEE
KM
ON
DA
YTU
ES
DA
YW
ED
NE
SD
AY
TH
UR
SD
AY
FR
IDA
YS
ATU
RD
AY
SU
ND
AY
1 C
AR
DIO
CO
RE
CA
RD
IO U
PPER
BO
DY
TO
TAL
BO
DY
C
AR
DIO
CO
RE
CA
RD
IO
AB
S C
OR
E C
AR
DIO
CA
RD
IO
UPP
ER B
OD
Y
LO
WER
BO
DY
YO
GA
FLE
X
CO
RE
CA
RD
IO C
AR
DIO
AB
S
LO
WER
BO
DY
CA
RD
IO T
OTA
L B
OD
Y Y
OG
A F
LEX
2 T
OTA
L B
OD
Y
CO
RE
CA
RD
IO C
AR
DIO
CO
RE
CA
RD
IO
CA
RD
IO L
OW
ER B
OD
Y
UPP
ER B
OD
Y
TO
TAL
BO
DY
YO
GA
FLE
X
TO
TAL
BO
DY
2 C
AR
DIO
AB
S
CA
RD
IO
LO
WER
BO
DY
CO
RE
CA
RD
IO
AB
S U
PPER
BO
DY
TO
TAL
BO
DY
2 Y
OG
A F
LEX
3 L
OW
ER B
OD
Y C
OR
E C
AR
DIO
AB
S
CO
RE
CA
RD
IO U
PPER
BO
DY
LO
WER
BO
DY
TO
TAL
BO
DY
2 C
AR
DIO
YO
GA
FLE
X
UPP
ER B
OD
Y A
BS
CA
RD
IO
CA
RD
IO C
OR
E C
AR
DIO
TO
TAL
BO
DY
AB
S L
OW
ER B
OD
Y
CA
RD
IO Y
OG
A F
LEX
4 T
OTA
L B
OD
Y 2
CO
RE
CA
RD
IO U
PPER
BO
DY
CO
RE
CA
RD
IO C
AR
DIO
AB
S
LO
WER
BO
DY
CA
RD
IO U
PPER
BO
DY
CA
RD
IO
TO
TAL
BO
DY
2 Y
OG
A F
LEX
TO
TAL
BO
DY
LO
WER
BO
DY
CO
RE
CA
RD
IO
AB
S U
PPER
BO
DY
CA
RD
IO Y
OG
A F
LEX
TAKE
YO
UR
“BE
FOR
E”
PHO
TO
Loo
kin
g t
o m
axi
miz
e yo
ur
resu
lts?
Th
is c
ale
nd
ar g
ive
s yo
u t
he
op
tio
n
to s
tack
yo
ur
wo
rko
uts
so
yo
u c
an d
o o
ne,
tw
o, o
r th
ree
wo
rko
uts
a d
ay.
Ch
eck
off
th
e b
oxe
s as
yo
u d
o e
ach
wo
rko
ut
to k
eep
tra
ck o
f yo
ur
pro
gre
ss.
Use
th
is c
ale
nd
ar r
igh
t fr
om
th
e g
et-
go
, or
you
can
sta
rt w
ith
th
e “J
US
T TA
KE
S 1
0”
cal
en
dar
an
d s
wit
ch o
ver
afte
r 3
0 d
ays.
Ch
eck
ou
t th
e “S
TAC
K M
ULT
IPLE
WO
RK
OU
TS”
op
tio
n o
n t
he
mai
n m
enu
scr
een
o
f yo
ur
DV
D. T
his
fea
ture
allo
ws
you
to
sea
mle
ssly
sta
ck y
ou
r w
ork
ou
ts s
o
they
pla
y fr
om
sta
rt t
o fi
nis
h w
ith
ou
t an
y in
terr
up
tio
ns.
“STA
CK
AB
LE 1
0” C
ALE
ND
AR
Ch
eck
off
th
e b
oxe
s as
yo
u d
o e
ach
wo
rko
ut
to k
eep
tra
ck o
f yo
ur
pro
gre
ss.
op
tio
n o
n t
he
mai
n m
enu
scr
een
TAKE
YO
UR
“AFT
ER
” PH
OTO
“JU
ST T
AK
ES 1
0” C
ALE
ND
AR
Foll
ow
th
is c
ale
nd
ar i
f yo
u’r
e n
ew t
o fi
tn
ess
an
d w
ant
Ton
y to
tak
e yo
u
thro
ug
h t
he
bas
ics.
Aft
er 3
0 d
ays,
if y
ou
wan
t to
ste
p it
up
, yo
u c
an c
hec
k o
ut
the
“S
TAC
KA
BLE
10
” c
alen
dar
on
th
e o
ther
sid
e.
Ch
eck
off
th
e b
oxe
s as
yo
u d
o e
ach
wo
rko
ut
to k
eep
tra
ck o
f yo
ur
pro
gre
ss.
CA
N’T
FIG
UR
E O
UT
WH
EN T
O P
USH
PLA
Y?
W
hen
yo
ur
day
is a
lrea
dy
jam
-pac
ked
wit
h t
hin
gs
to d
o, fi
nd
ing
tim
e to
wo
rk
ou
t ca
n s
eem
like
mis
sio
n im
po
ssib
le.
Ch
eck
ou
t th
e w
all-
cale
nd
ar f
or
Ton
y’s
“N
O E
XC
US
ES” T
IPS
of
ho
w t
o w
ork
it
into
yo
ur
day
. Yo
u m
ay n
ot
real
ize
all t
he
po
cket
s yo
u h
ave
in y
ou
r d
ay t
o
squ
eeze
in a
wo
rko
ut.
Esp
ecia
lly s
ince
it’s
on
ly 1
0 m
inu
tes!
WEE
KM
ON
DA
YT
UE
SD
AY
WE
DN
ES
DA
YT
HU
RS
DA
YFR
IDA
YS
AT
UR
DA
YS
UN
DA
Y
1 C
AR
DIO
TO
TAL
BO
DY
AB
S U
PPER
BO
DY
CO
RE
CA
RD
IO L
OW
ER B
OD
Y Y
OG
A F
LEX
2 T
OTA
L B
OD
Y C
OR
E C
AR
DIO
UPP
ER B
OD
Y T
OTA
L B
OD
Y 2
CA
RD
IO A
BS
YO
GA
FLE
X
3 L
OW
ER B
OD
Y C
OR
E C
AR
DIO
TO
TAL
BO
DY
2 U
PPER
BO
DY
CA
RD
IO A
BS
YO
GA
FLE
X
4 T
OTA
L B
OD
Y 2
CO
RE
CA
RD
IO L
OW
ER B
OD
Y C
AR
DIO
TO
TAL
BO
DY
AB
S Y
OG
A F
LEX
TAKE
YO
UR
“BE
FOR
E”
PHO
TO
TAKE
YO
UR
“AFT
ER
” PH
OTO
WEE
KM
ON
DA
YTU
ES
DA
YW
ED
NE
SD
AY
TH
UR
SD
AY
FR
IDA
YS
ATU
RD
AY
SU
ND
AY
1 C
AR
DIO
CO
RE
CA
RD
IO U
PPER
BO
DY
TO
TAL
BO
DY
C
AR
DIO
CO
RE
CA
RD
IO
AB
S C
OR
E C
AR
DIO
CA
RD
IO
UPP
ER B
OD
Y
LO
WER
BO
DY
YO
GA
FLE
X
CO
RE
CA
RD
IO C
AR
DIO
AB
S
LO
WER
BO
DY
CA
RD
IO T
OTA
L B
OD
Y Y
OG
A F
LEX
2 T
OTA
L B
OD
Y
CO
RE
CA
RD
IO C
AR
DIO
CO
RE
CA
RD
IO
CA
RD
IO L
OW
ER B
OD
Y
UPP
ER B
OD
Y
TO
TAL
BO
DY
YO
GA
FLE
X
TO
TAL
BO
DY
2 C
AR
DIO
AB
S
CA
RD
IO
LO
WER
BO
DY
CO
RE
CA
RD
IO
AB
S U
PPER
BO
DY
TO
TAL
BO
DY
2 Y
OG
A F
LEX
3 L
OW
ER B
OD
CO
RE
CA
RD
IO A
BS
CO
RE
CA
RD
IO U
PPER
BO
DY
LO
WER
BO
DY
TO
TAL
BO
DY
2 C
AR
DIO
YO
GA
FLE
X
UPP
ER B
OD
Y A
BS
CA
RD
IO
CA
RD
IO C
OR
E C
AR
DIO
TO
TAL
BO
DY
AB
S L
OW
ER B
OD
Y
CA
RD
IO Y
OG
A F
LEX
4 T
OTA
L B
OD
Y 2
CO
RE
CA
RD
IO U
PPER
BO
DY
CO
RE
CA
RD
IO C
AR
DIO
AB
S
LO
WER
BO
DY
CA
RD
IO U
PPER
BO
DY
CA
RD
IO
TO
TAL
BO
DY
2 Y
OG
A F
LEX
TO
TAL
BO
DY
LO
WER
BO
DY
CO
RE
CA
RD
IO
AB
S U
PPER
BO
DY
CA
RD
IO Y
OG
A F
LEX
WEE
KM
ON
DA
YTU
ES
DA
YW
ED
NE
SD
AY
TH
UR
SD
AY
FR
IDA
YS
ATU
RD
AY
SU
ND
AY
1 C
AR
DIO
CO
RE
CA
RD
IO U
PPER
BO
DY
TO
TAL
BO
DY
C
AR
DIO
CO
RE
CA
RD
IO
AB
S C
OR
E C
AR
DIO
CA
RD
IO
UPP
ER B
OD
Y
LO
WER
BO
DY
YO
GA
FLE
X
CO
RE
CA
RD
IO C
AR
DIO
AB
S
LO
WER
BO
DY
CA
RD
IO T
OTA
L B
OD
Y Y
OG
A F
LEX
2 T
OTA
L B
OD
Y
CO
RE
CA
RD
IO C
AR
DIO
CO
RE
CA
RD
IO
CA
RD
IO L
OW
ER B
OD
Y
UPP
ER B
OD
Y
TO
TAL
BO
DY
YO
GA
FLE
X
TO
TAL
BO
DY
2 C
AR
DIO
AB
S
CA
RD
IO
LO
WER
BO
DY
CO
RE
CA
RD
IO
AB
S U
PPER
BO
DY
TO
TAL
BO
DY
2 Y
OG
A F
LEX
3 L
OW
ER B
OD
Y C
OR
E C
AR
DIO
AB
S
CO
RE
CA
RD
IO U
PPER
BO
DY
LO
WER
BO
DY
TO
TAL
BO
DY
2 C
AR
DIO
YO
GA
FLE
X
UPP
ER B
OD
Y A
BS
CA
RD
IO
CA
RD
IO C
OR
E C
AR
DIO
TO
TAL
BO
DY
AB
S L
OW
ER B
OD
Y
CA
RD
IO Y
OG
A F
LEX
4 T
OTA
L B
OD
Y 2
CO
RE
CA
RD
IO U
PPER
BO
DY
CO
RE
CA
RD
IO C
AR
DIO
AB
S
LO
WER
BO
DY
CA
RD
IO U
PPER
BO
DY
CA
RD
IO
TO
TAL
BO
DY
2 Y
OG
A F
LEX
TO
TAL
BO
DY
LO
WER
BO
DY
CO
RE
CA
RD
IO
AB
S U
PPER
BO
DY
CA
RD
IO Y
OG
A F
LEX
TAKE
YO
UR
“BE
FOR
E”
PHO
TO
Loo
kin
g t
o m
axi
miz
e yo
ur
resu
lts?
Th
is c
ale
nd
ar g
ive
s yo
u t
he
op
tio
n
to s
tack
yo
ur
wo
rko
uts
so
yo
u c
an d
o o
ne,
tw
o, o
r th
ree
wo
rko
uts
a d
ay.
Ch
eck
off
th
e b
oxe
s as
yo
u d
o e
ach
wo
rko
ut
to k
eep
tra
ck o
f yo
ur
pro
gre
ss.
Use
th
is c
ale
nd
ar r
igh
t fr
om
th
e g
et-
go
, or
you
can
sta
rt w
ith
th
e “J
US
T TA
KE
S 1
0”
cal
en
dar
an
d s
wit
ch o
ver
afte
r 3
0 d
ays.
Ch
eck
ou
t th
e “S
TAC
K M
ULT
IPLE
WO
RK
OU
TS”
op
tio
n o
n t
he
mai
n m
enu
scr
een
o
f yo
ur
DV
D. T
his
fea
ture
allo
ws
you
to
sea
mle
ssly
sta
ck y
ou
r w
ork
ou
ts s
o
they
pla
y fr
om
sta
rt t
o fi
nis
h w
ith
ou
t an
y in
terr
up
tio
ns.
“STA
CK
AB
LE 1
0” C
ALE
ND
AR
Ch
eck
off
th
e b
oxe
s as
yo
u d
o e
ach
wo
rko
ut
to k
eep
tra
ck o
f yo
ur
pro
gre
ss.
op
tio
n o
n t
he
mai
n m
enu
scr
een
TAKE
YO
UR
“AFT
ER
” PH
OTO
WHAT’S YOUR WORKOUT PERSONALITY?When your day is already jam-packed with things to do, it may seem impossible to fi nd time for 10-Minute Trainer.
A good place to start is to try and fi gure out your “workout personality.” Are you most likely to work out fi rst thing in the morning? Squeeze in a workout during your lunch break? Finish the day by breaking a sweat?
The bullet points below will help you fi gure out which suits you best. Find the one that describes your lifestyle, then schedule your workouts into your day like any other appointment.
■ I’m an early riser.
■ I like to grab coffee, read the paper, and get my day going early.
■ I like the idea of getting my workout done before the day even starts.
GET UP AND GO!
■ My days are unpredictable; sometimes I have to go into work early, other times I have to stay late.
■ My lunch break is the only time I have for myself during the day.
■ I’m not a morning person and evenings are family time.
CRUNCHES FOR LUNCH
■ My mornings are the most hectic part of my day.
■ My time to relax and unwind is after work.
■ I usually don’t have time for myself until after the kids are asleep.
LATE NIGHTER
“MEASURE YOUR SUCCESS” PROGRESS CHART
MEASUREMENTS DAY 1 DAY 30 DAY 60 & BEYOND
WEIGHT
CHEST
WAIST
ARMS
THIGHS
USE THE CHART BELOW TO KEEP TRACK OF YOUR PROGRESS.TAKE YOUR “BEFORE” MEASUREMENTS ON DAY 1. THEN TAKE THEM EVERY 30 DAYS AS YOU CONTINUE DOING THE 10-MINUTE TRAINER PROGRAM.
6 7
WHAT’S YOUR WORKOUT PERSONALITY?When your day is already jam-packed with things to do, it may seem impossible to fi nd time for 10-Minute Trainer.
A good place to start is to try and fi gure out your “workout personality.” Are you most likely to work out fi rst thing in the morning? Squeeze in a workout during your lunch break? Finish the day by breaking a sweat?
The bullet points below will help you fi gure out which suits you best. Find the one that describes your lifestyle, then schedule your workouts into your day like any other appointment.
■ I’m an early riser.
■ I like to grab coffee, read the paper, and get my day going early.
■ I like the idea of getting my workout done before the day even starts.
GET UP AND GO!
■ My days are unpredictable; sometimes I have to go into work early, other times I have to stay late.
■ My lunch break is the only time I have for myself during the day.
■ I’m not a morning person and evenings are family time.
CRUNCHES FOR LUNCH
■ My mornings are the most hectic part of my day.
■ My time to relax and unwind is after work.
■ I usually don’t have time for myself until after the kids are asleep.
LATE NIGHTER
“MEASURE YOUR SUCCESS” PROGRESS CHART
MEASUREMENTS DAY 1 DAY 30 DAY 60 & BEYOND
WEIGHT
CHEST
WAIST
ARMS
THIGHS
USE THE CHART BELOW TO KEEP TRACK OF YOUR PROGRESS.TAKE YOUR “BEFORE” MEASUREMENTS ON DAY 1. THEN TAKE THEM EVERY 30 DAYS AS YOU CONTINUE DOING THE 10-MINUTE TRAINER PROGRAM.
6 7
DID 10-MINUTE TRAINER TAKE AWAY YOUR EXCUSES?
GET A FREE “NO MORE EXCUSES” T-SHIRT
There’s no better way to stay motivated—and get in great shape with 10-MINUTE TRAINER—than by signing up for the BEACHBODY CHALLENGE™! With that kind of peer support, and a shot at winning cash and prizes, you’ll see results in no time. And when you share your photos with us, you’ll get a FREE T-SHIRT and a chance to win more than $100,000. Visit the site below for full details!
SEND US YOUR “BEFORE” AND “AFTER” PHOTOS TO GET YOURS—PLUS THE CHANCE TO WIN CASH AND PRIZES!
Free10MinTShirt.com
HOW TO TAKE”BEFORE” AND “AFTER” PHOTOS
Take your “BEFORE” pictures before you Push Play on your fi rst workout.
POSES TO INCLUDE
FRONT
BEFORE AFTER
BEFORE AFTER
3/4
BEFORE AFTER
SIDE
CAMERAUse a digital camera or a smartphone to take your photos and send the photos in “large” size.
CLOTHESWear the SAME or SIMILAR clothing for your“before” and “after” photos, so you can best see your transformation.
POSEBe sure to take photos in all the poses pictured. And try not to suck it in OR push it out. You want to see a true refl ection of your body’s transformation from 10-Minute Trainer.
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TIPS
9
DID 10-MINUTE TRAINER TAKE AWAY YOUR EXCUSES?
GET A FREE “NO MORE EXCUSES” T-SHIRT
There’s no better way to stay motivated—and get in great shape with 10-MINUTE TRAINER—than by signing up for the BEACHBODY CHALLENGE™! With that kind of peer support, and a shot at winning cash and prizes, you’ll see results in no time. And when you share your photos with us, you’ll get a FREE T-SHIRT and a chance to win more than $100,000. Visit the site below for full details!
SEND US YOUR “BEFORE” AND “AFTER” PHOTOS TO GET YOURS—PLUS THE CHANCE TO WIN CASH AND PRIZES!
Free10MinTShirt.com
HOW TO TAKE”BEFORE” AND “AFTER” PHOTOS
Take your “BEFORE” pictures before you Push Play on your fi rst workout.
POSES TO INCLUDE
FRONT
BEFORE AFTER
BEFORE AFTER
3/4
BEFORE AFTER
SIDE
CAMERAUse a digital camera or a smartphone to take your photos and send the photos in “large” size.
CLOTHESWear the SAME or SIMILAR clothing for your“before” and “after” photos, so you can best see your transformation.
POSEBe sure to take photos in all the poses pictured. And try not to suck it in OR push it out. You want to see a true refl ection of your body’s transformation from 10-Minute Trainer.
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■
TIPS
9
IT’S EASIER TO REACH YOUR FITNESS GOALS WHEN YOU JOIN THE TEAM BEACHBODY® CLUB!
• Personalized online meal plans
• A database of delicious, nutritionist-approved recipes that make it easy to lose weight
• Diet and workout advice from fi tness and nutrition experts
• Nutrition tools, including a healthy weight calculator and a body fat calculator
• A FREE Coach for questions, concerns, or just a bit ofencouragement along the way. And don’t forget to check out the Message Boards for expert advice and tips.
Want to make EXTRA SURE you’ll lose weight and get in great shape with 10-MINUTE TRAINER? Join the Team Beachbody Club and get access to:
Go to TeamBeachbody.com/SignUp to get started!
FLIP OVER FOR THE EVERYTHING YOU NEED NUTRITION GUIDE
10
IT’S EASIER TO REACH YOUR FITNESS GOALS WHEN YOU JOIN THE TEAM BEACHBODY® CLUB!
• Personalized online meal plans
• A database of delicious, nutritionist-approved recipes that make it easy to lose weight
• Diet and workout advice from fi tness and nutrition experts
• Nutrition tools, including a healthy weight calculator and a body fat calculator
• A FREE Coach for questions, concerns, or just a bit ofencouragement along the way. And don’t forget to check out the Message Boards for expert advice and tips.
Want to make EXTRA SURE you’ll lose weight and get in great shape with 10-MINUTE TRAINER? Join the Team Beachbody Club and get access to:
Go to TeamBeachbody.com/SignUp to get started!
FLIP OVER FOR THE EVERYTHING YOU NEED NUTRITION GUIDE
10