EXERCISE GUIDE

TABLE OF CONTENTS

I'VE GOT YOU COVEREDMY TOP 5 EXERCISE HACKSSAMPLE BEGINNERS EXERCISE WEEKSAMPLE INTERMEDIATE EXERCISE WEEKANYWHERE EXERCISES

I'VE GOT YOU COVEREDI f you're reading this, you have

taken a very important step towardstransforming you body and your life-

you have my absolute respect!WELCOME TO THE FAMILY!

I would like to share 5 exercise secretsthat I have learnt from my mentors andfine tuned over 20 years to help people

just like you get the body they havealways dreamed of! They seem simple,

but you will carry these lessons withyou throughout your transformation

journey.You will also receive a beginner and

intermediate sample strength program.Feel free to get in touch if you need any

help- I'm with you every step of theway! (contact details at the end)

IN CASE YOU MISSED ITHere is the link to your customisedonline workout plan with full video

instructions and access to myGROUP COACHING INNER CIRCLE

FOR ONLY R99!click link

MY TOP 5 EXERCISE HACKS

1. GOOD FORM BEFORE HEAVY WEIGHTS

2. LIFT HEAVY STUFF

3. WHAT YOU CAN WHEN YOU CAN

4. VARY INTENSITY

5. LESS IS MORE

GOOD FORM BEFOREHEAVY WEIGHTS

1.

The people with the best physiques train with the best form.Throwing heavy weights around that bend you out of shape proves nothing,impresses no one, increases your medical bills and does nothing for propermuscle development. With every exercise, spend time working on form andgood posture, Master Movement Mechanics (MMM), even if this means you

need to start from humble beginnings and lift light weights. You will build upslowly but progressively over time, so have patience and get the movementsright. This will ensure consistent, injury free progress throughout your life.

Good form may also require that you spend time on tight areas and musclegroups that may be out of balance with the rest of your body. Remember, Iare here to help with any advice or sharing resources and run an awesomeSkype training consultancy to help with getting you on the right exercise

track.

2. LIFT HEAVY STUFF

You can lift heavy stuff anywhere, be it at home lifting bucketsof water or in a state-of-the-art gym. Wherever it is or whatever

you use, lift the heaviest possible weight you can managewhilst maintaining good form and ony once you have Mastered

Movement Mechanics! And by lifting, I literally mean liftingweights off the floor. If you can build your workouts around

lifting patterns (eg deadlift variations) as well as squats, withsome lunges thrown in for good measure, you will build a

strong, functional and beautiful body. These exercisesperformed in a standing position (vertical plane), develop

toned, strong muscles in the back, buttocks, thighs and arms;improve bone density and posture and turbo charge your

metabolism!

3. WHAT YOU CAN WHENEVER YOU CANIt has become the norm to spend 8 hours or more per day sitting on our butts!The truth is, we just weren't designed to sit, in fact, research singles out sitting

as the single biggest health risk factor we face (worse than smoking!).Sitting has been linked to heart disease, strokes, high blood pressure, certain

cancers, osteoporosis, chronic back pain, muscle atrophy, metabolicconditions, premature aging and death. In fact even if you're exercising for an

hour a day and sitting for 8 hours, your risks are as high and many of thebenefits from exercise are negated!

In addition, I see so many people frustrated in their weight loss journeys, andmore often than not, you can isolate too much time sitting in a day as the

major barrier. When they overcome this, bingo, the scale starts to move again.So the message is, DO WHAT YOU CAN WHENEVER YOU CAN!.

Start by doing 2 minutes of exercise every hour, you will be amazed by theweight loss results, not to mention the health benefits. Do 20 squats, take thestairs, walk the dog, stand up and stretch, do some lunges, run on the spot,

anything, just get off your ass!Check out my awesome anywhere exercises at the end of this supplement!

4. SMART TRAINING BEATS HARD TRAININGYou want a good body, you're going to have to work your ass off. But

smart training beats hard training every time!Our bodies were not designed to work at maximum intensity all the time.

As human beings we function according to cycles and rhythms. It isimportant therefore that we structure our exercise in cycles and rhythmsto avoid injury, burnout and ongoing frustration that ultimately leads to

drop out!This means for example that if you have had a killer workout on Monday,you can step off the gas a bit on Tuesday. Hit it hard again on Wednesday

and take it down on Thursday- you get the idea. (note, cycles will varyaccording to your level). After 4 to 6 weeks of a hard cycle of training,

take a few days off before you build again to new heights.When you get this right, you can look forward to making steady progressweek in week out, month in, month out, year after year, with minimal risk

of injury and burnout (then you can share this secret and bring othersinto the family).

The online custom programs you will receive in group coaching aredesigned according to this evergreen tried and tested philosophy!

5. LESS IS MOREA common mistake people make, is training like an athlete, but eating like a

sparrow! This leads to the breakdown of muscle, slowing of the metabolism, acompromised immune system, injury and burnout.

So, eat well, train hard, but know when to push and when to pull back. If yourbody aches, you struggle to wake up in the mornings and you're battling to

function, it's time to adjust your food intake and slow down the pace oftraining!

Follow these guiding principle for exercise and you wont go wrong: Increases intensity, decrease volume (e.g. lift heavier weights, with fewer reps and

less time spent in the gym)When you lower your intensity, Increase volume (eg go for a long walk on lowerintensity days)Train until you feel a fullness in the muscle (pump). When you start losing the pump,it's time to go home.Have at least 2 active recovery days per week doing activity of a low intensity that youenjoy.

SAMPLE BEGINNER AND INTERMEDIATE EXERCISE WEEKNOTES:

The below exercise programs are appropriate if you have no injury history. Group and Individual Coaching clients will be given a custom onlineexercise plan which factors in your level, exercise history, injury history etc.This custom plan takes precedence over the sample below.Coaching clients will be introduced to the exercises that follow in good timeon your online platform with full video instruction (therefore video andpicture instructions are not included here.)The program is an example of how to incorporate the 5 principles:lift heavy,with good form, train smart with fewer reps and heavier weights and rest.DO NOT ATTEMPT HEAVY LIFTS UNTIL YOU HAVE MASTERED FORM!Remember, when not training, do what you can as often as you can!You are encouraged to perform the anywhere exercises at the end of thisguide as often as you can throughout the day in addition to the programme.Do 2 sets of 10 of each mobility exercise.The anywhere exercises are also appropriate as a mobility warm up prior tostarting your exercise routine.

A NOTE TO BEGINNERS:THE MMM PRINCIPLE

MMM stands for Master Movement Mechanics:If you have been doing strength trainingfor less than 3 months, or even if you have been doing it for longer, but are not sure of

form, always apply the MMM principle before attempting heavy lifts.The movements included in the program are fundamental to strength training and the

development of functional movement patterns but are potentially dangerous ifperformed incorrectly. My advice is this:

Do my anywhere exercises daily to develop mobility and good movement patterns.When doing vertical loading movements like deadlifts and squats, start with just thebar until you feel stable and comfortable in the movement. Slowly increase weightsby about 5 to 10 percent every 2 weeks until you reach a weight that challenges you.If there is any pain or discomfort, go back to the MMM principle using lighterweights.If there is any doubt, feel free to reach out to me for help on correct form.Going onto my online exercise coaching platform and receiving a customised planwith full instructions for a few months will give you a great head start!

http://ashleyg.co.za/product/exercise/

SAMPLE BEGINNER EXERCISEWEEK

DAY 1 WEIGHTS

10 minute mobility and warm up(Anywhere exercises-see end)Deadlift 3 x 8 to 10 (MMM principle)Squats 3 x 8 to 10 (MMM principle) Barbell Row 3 x 8 to 10 (MMM)Incline Dumbbell Press 2 x 8 to 10 (MMM)Lat Pulldown 2 x 8 to 10

DAY 2 (SUPPLEMENTARY)

10 minute mobility and warm up45 to 60 minute walk (any low tomoderate intensitycardiovascular exercise)

(Rest for 1 to 2 minutes in between each set)

SAMPLE EXERCISE WEEKDAY 3 WEIGHTS

10 minute mobility and warm upSquats 3 x 8 to 10 (MMM)Barbell Row 3 x 8 to 10 (MMM)Flat Dumbbell Bench Press 3 x 8 to10(MMM)Seated shoulder press DB 2 x 6 to 8Reps

DAY 4 (SUPPLEMENTARY)10 minute mobility and warm up45 to 60 minute walk (any low tomoderate intensitycardiovascular exercise)

Day 5 Weights

10 minutes mobility and warm upDeadlifts 3 x 8 to 10 (MMM)Lunges 3 x 8 (MMM)Pull up (using legs) 3 x 6Leg curls 2 x 8 to 10Tricep pushdowns 2 x 8 to 10

(Rest for 1 to 2 minutes in between each set)

(Rest for 1 to 2 minutesin between each set)

10 minute mobilityand warm upDeadlift 4 x 6 To 8(max weight after 2warm up stes)Squats 4 x 6 To 8(max weight after 2warm up sets)Lunges 4 x 8 (alternating legs)Leg curls 3 x 10.

5. SAMPLEINTERMEDIATE

EXERCISE WEEKDAY 1 WEIGHTS (lower

body)

10 minute mobility andwarm upBarbell Row 4 x 6 to 8(max weight after 2warm up sets)Bench Press 4 x 6 to 8(max weight after 2warm up sets)Lat Pull Downs 4 x 8Incline DB Press 3 x 8 to10Tricep Push Downs 3 x10

DAY 2 Weights (upperbody)

(Rest for 1 to 2 minutes in betweeneach set)

(Rest for 1 to 2 minutes in betweeneach set)

10 minute mobility andwarm up

45 to 60 minute walk (anylow to moderate intensitycardiovascular exercise)

DAY 4 Weights(lower body)

10 minute mobility andwarm up

Deadlift 4 x 6 To 8 (maxweight after 2 warm up stes)

Squats 4 x 6 To 8 (maxweight after 2 warm up sets)

Leg Press 3 x 8 Nordic curls 3 x 6

DAY 3 ACTIVERECOVERY

(Rest for 1 to 2 minutes in betweeneach set)

Active Recovery (Staybusy over the

weekend by doing lowto moderate activities

you enjoy

DAY 6 and 7(SUPPLEMENTARY)

10 minute mobility and warm upBarbell Row 4 x 6 to 8 (max weight

after 2 warm up sets)Bench Press 4 x 6 to 8 (max weight

after 2 warm up sets)Pull ups 3 x 8 to 10

Incline DB Press 3 x 8 to 10Standing Military Press 3 x 6 to 8

DAY 5 WEIGHTS(upper body)

1. BIRDDOG

2. FIREHYDRANTS

ANYWHERE EXERCISES

3.YOGAPASHUP

4. CATSTRETCH

5. LUNGE WITHREACH (LEFT)

6. AIR SQUAT

(RIGHT)

YOU'VE GOT THIS!

FOR ANY QUERIES, CONTACTASHLEY ON 083 278 9469