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TRANSCRIPT
Workout Guide
2014 Digital Shelf Space Corp. All Rights Reserved.
2 Welcome To FLO FIT
3 What is FLO FIT?
6 FLO FIT’s Perfect Mix
7 FLO FIT Philosophy
8 The FLO FIT Philosophy — Living the Perfect Mix
14 About The Trainer - Mike Saffaie
16 Flo Fit Overview
18 Beginner Calendar
20 Intermediate Calendar
22 Advanced Calendar
24 Find Your Drive
26 Personal Info Worksheet
28 Take a Better Selfie
30 Heart Rate Training Zone
32 Equipment
34 How do I choose the right weights for me?
38 8 Key Factors
CON
TENTS
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WELCOME TO FLO FIT.High-Intensity. High-Definition.It’s The Perfect Mix
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What is FLO FIT?
FLO FIT is the perfect mix that gets you lean and ripped. If you want to look good from every angle and feel better than ever, this is the program for you. With its integrated approach to fitness and nutrition you’ll achieve the body you want ––lean and strong with outstanding definition. From the beach to the club, to just walking down the street, whether you want to lose weight or build muscle, this program was made for you.
What is the FLO FIT Workout Guide?
This guide will show you everything you need to know, from setting up your workout schedule to determining the level of intensity of your workouts. By the end of reading this guide you’ll be ready to tackle the FLO FIT 8-week program head on.
Burn it to earn it.
There are no shortcuts with FLO FIT. You’ll have to burn it to earn it. It’s a full-body, comprehensive 8-week program that will give you that long, lean look you’ve been aiming for while building muscle and torching fat. At its core FLO FIT consists of a comprehensive nutrition plan and a complete series of 30-minute High-Intensity Training (HIRT) Workouts targeting specific areas of your body.
The 30-minute HIRT workouts are where you’ll do the work and feel the burn. In addition to the 30-minute workouts are a series of 10-minute High Definition Xpress Workout. The Hi Def Xpress workouts add extra strength, agility, flex and definition to the areas you want to target most. They allow you to augment and hone your workouts — taking your fitness to the next level — and giving you the versatility to synch your workout times with a busy schedule.
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Flo’s secret to a platinum body.
The secret to Flo Rida’s training isn’t just the perfect mix of fitness and nutrition. The secret is in how these key elements interact with incredible efficiency. You see with Flo’s hectic schedule the most important thing is that he gets maximum impact from his workouts in the shortest amount of time. We know that, like Flo, you don’t have all day to spend working out in the gym. Any training has to be rapid, mobile, and often on the spot.
That’s exactly why Flo’s trainer, Mike Saffaie, developed this signature program: To produce the highest standard of results in the shortest period of time. Using FLO FIT’s High-Intensity Resistance Training (HIRT) fitness regimen you’ll be able to destroy fat with intense full-body workouts, while isolating different areas of your body and honing them to get long, lean and ultra cut.
Get leaner and meaner than you’ve ever been.
The truth is Flo has always been in great shape, but he didn’t know how much more fit he could get until he started working with Mike. And yes, after just 8-weeks of FLO FIT, he was much leaner and meaner than he’d ever been in his entire life. The outstanding results he got training with Mike made him realize he had to share this powerful training program with the world.
Straight from Flo Rida to YOU.
Designed by Flo Rida and his trainer Mike Saffaie, FLO FIT isn’t your average fitness product endorsed by a celebrity. This is the actual workout program that Mike Saffaie designed for Flo, which he uses to get (and stay) supremely lean and ripped. That level of personalization of this program comes through in the workouts. Flo works hard and pushes himself in each workout and he and Mike challenge you to do the same.
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Anyone can do it.
No matter what your fitness level, FLO FIT will help you perform, feel and look better than ever. Everything you need to build muscle, lose weight and get in incredible shape is neatly packaged together for you in this complete 8-week training program.
To get the most out of FLO FIT, we recommend you take the time to read this entire guide before getting started. And remember: Always consult your physician before starting any new exercise program.
NOW BUST IT OPEN LET ME SEE YOU GET LOW
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I live my life in HD, whether I’m playing a show, at the beach in Miami, or out for a night in the club. I’m always in the spotlight, I’ve got to look my best at all times, from all angles.
I’m always on the move between shows and the studio, so I need a workout program that gives me the best results and works with my crazy schedule. That’s why my man Mike developed a High Definition Multi-Track Training program for me.
The way I build my body is the same way I build a song in the studio. You’ve got to build a base or a beat to lay the foundation. Then you build layers on top of that to add melody and definition. By combining separate high definition tracks I can sculpt a masterpiece. It works in my music and works for my body.
A LETTER FROM
We’re going platinum with FLO FIT, our biggest cut of the year!
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The FLO FIT Philosophy:Living the Perfect Mix.
Because Flo lives an “on-the-go” lifestyle, he doesn’t have a lot of time to spend in the gym. That’s why he needs a short, efficient and effective exercise program that he can do virtually anywhere with little to zero equipment. To get this perfect mix he turned to legendary trainer Mike Saffaie for answers. Mike stepped up big time and delivered the perfect mix of:
High Intensity Training (HIT)
HIT Training is the secret to burning the most fat in the least amount of time and is the foundation that FLO FIT is built on. It combines cardio and resistance training at a high intensity, which will burn the most fat while building muscle and actually fine-tuning your metabolism so you burn more fat for longer after each workout.
With FLO FIT you perform short-burst workouts at a high intensity, with short breaks between sets. This increases your Exercise Post Oxygen Consumption (EPOC), Which keeps your body in an elevated fat-loss state.
HIT is the most time-efficient way to burn fat, develop lean muscle and increase your metabolism, and best of all can be done with or without equipment.
FLO FIT training
Traditional Training
Better cardio, muscle building& calorie burning
INTE
NSI
TY
DURATION
FLO FIT training
Traditional Training
Better cardio, muscle building& calorie burning
INTE
NSI
TY
DURATION
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The FLO FIT Philosophy:Living the Perfect Mix.
Because Flo lives an “on-the-go” lifestyle, he doesn’t have a lot of time to spend in the gym. That’s why he needs a short, efficient and effective exercise program that he can do virtually anywhere with little to zero equipment. To get this perfect mix he turned to legendary trainer Mike Saffaie for answers. Mike stepped up big time and delivered the perfect mix of:
High Intensity Training (HIT)
HIT Training is the secret to burning the most fat in the least amount of time and is the foundation that FLO FIT is built on. It combines cardio and resistance training at a high intensity, which will burn the most fat while building muscle and actually fine-tuning your metabolism so you burn more fat for longer after each workout.
Antagonistic Super Setting
This involves combining a series of exercises that work opposite muscle groups and allows you to gain strength and burn more fat while simultaneously developing balance and endurance. An example of antagonistic super settings is the Biceps Curl superset with Triceps Extensions.
Calisthenics (Beautiful Strength)
Calisthenics have been used throughout History to mold and sculpt a statuesque physique. They are systematic rhythmic bodily exercises usually performed with only bodyweight.
This type of exercise can be performed anywhere, requires no equipment and develops functional strength and beautiful high-definition muscles.
Isometric Training
Isometric training involves activating a muscle group (or groups) by holding a static position. An example would be holding a squat position to work the quads and glutes. This is great for targeting specific muscle groups, firming muscles, and developing stabilizer strength.
Isotonic Training
Isotonic training is muscle contractions that involve shortening and lengthening muscle groups. This improves muscle tone, strength and endurance while helping to increase metabolism and improve ligament and tendon strength.
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Explosive Training
Explosive training is exercise that involves strength, speed and all out effort per repetition performed. This type of training increases athleticism, increases metabolism and lean muscle so you can burn more fat and build more muscle in a shorter period of time.
Resistance Training
Resistance training is exercise that involves resistance from free weights or bands that apply force throughout each exercise. This is vital to burning fat and building muscle as it increases lean muscle, firms and tones, and increases your metabolism so your body burns more fat throughout the day.
Flo-Tation
A key component of the FLO FIT workouts is the Flo-Tation, or the transfer movements between exercises. The speed and technique used to transition your body from one exercise to the next is a very important factor in achieving your platinum body.
For example, the transition from a push up to a sit up requires you to pop up swiftly from lying on your chest and lower the body back down to lying on your back. By incorporating the pop up and reverse squat into the transition, you will learn how to move your body in a functional way and become a calorie-burning machine.
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The Ladder Principle
The full body exercise ladder is designed to work your full body from bottom to top and then from top to bottom non-stop. The full body exercise ladder also focuses on maintaining an elevated heart rate to increase muscle tone and muscular endurance, while maximizing calorie burn and leaving you in a fat burning state for hours after you’re done training.
When climbing up the full body ladder, you will begin from your lower body and gradually work your way up by exercising antagonistic (opposing) muscle groups (example: chest/back). In between each muscle group worked, you will perform a short duration explosive “active rest” to maintain an elevated heart rate before performing your next exercise.
You will continue climbing your body’s muscular ladder (exercise) until you reach the top (shoulders). When you reach the top of the ladder, you will then work your way down applying the same principal as you did moving up (muscle exercise, active rest, antagonist muscle training etc.).
PHASE TWOCLIMBING DOWN THE LADDER
PHASE ONECLIMBING UP THE LADDER
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FLO FIT Challenges — Intensity
JUST TO BE CLEAR, FLO FIT ISN’T JUST SOME LOW INTENSITY DANCE CLASS THAT YOU CAN DO IN YOUR SLEEP… If you want to burn the fat and get your optimum physique, you’ve got to burn it to earn it! That means bringing a high intensity level and consistently challenging yourself throughout the duration of each workout. At different intervals during the workouts you will see a FLO FIT challenge, where you get to push yourself to the max and challenge yourself alongside Flo!
EFFORT TRUMPS ABILITY EVERYTIME. [MIKE]
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ABS ARE MADE IN THE KITCHEN. [MIKE]
Living The Perfect Mix
The combined principles of proper nutrition and fitness form the basis of FLO FIT, and help ensure you get the most efficient workout program for the best results. No matter what your fitness level you can use the FLO FIT program to achieve the platinum body you’ve always wanted. When you are finished the program you will look, feel and perform better than ever.
Nutrition
The nutrition guide is a fundamental component of the FLO FIT program. What they say is true, abs really are made in the kitchen.
That means all of the hard work you put into the workouts won’t lead anywhere unless you commit to the nutrition program. You cannot
‘out exercise’ a bad diet. Period.
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About The Trainer – Mike Saffaie
2014 IFBB Winner - North American Championships2013 Mr. California Physique
Mike Saffaie is a renowned personal trainer, national bodybuilder competitor and Jiu-Jitsu Brown Belt who has been active in the fitness industry for over sixteen years.
Dynamic and functional training are the key ingredients to his approach to fitness, inspired by the functional movements required for numerous sports. Mike believes that challenging your body in dynamic ways that translate to real life situations maximize your body’s potential to perform at its all around best.
Mike’s commercial awards such as winning the 2014 IFBB North American Championships, the 2013 Mr. California Physique and South Bay’s best personal trainer for three consecutive years has brought him respect and attention throughout the fitness world. He has written fitness articles in several national magazines as well as performed in fitness videos with celebrity athletes, including MMA World Champion Georges St-Pierre’s RUSHFIT.
Through his constant dedication and passion for a clean, fit, and healthy lifestyle, Mike Saffaie is a true inspiration and leader in health and fitness. His philosophy regarding personal abilities and effort towards health, fitness and life in general is simple.
THE ONLY WASTE OF EFFORT, IS NO EFFORT AT ALL — ALWAYS TRY. [MIKE]
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THE ONLY WASTE OF EFFORT, IS NO EFFORT AT ALL — ALWAYS TRY. [MIKE]
How To Get YourPlatinum Body.
This 8-week, complete training program will transform your body, health, and fitness in just two months. Starting with basic strength and conditioning, each workout progressively raises the intensity and includes specific training for plyometrics, core strength, and everything else required to achieve your physical prime in less time.
Some people will see immediate results, and some may take a bit longer, but the big payoff will come from sticking with the program for the full two months. If you stay the course you will see significant increases in strength and endurance, and changes in your body composition. At the end of the program you won’t believe the way you look and feel! Best of all, the body you earn is yours to keep.
The Workout Calendars
With the workout calendars, the workouts couldn’t be any easier to follow and execute. You can plan your training around your schedule, raise your intensity to increase your performance, and follow the nutrition guide for maximum effect. This is the total package of information, guidance, and support you need to reach your goals.
At FLO FIT we’ve done the work for you and created the 8-Week Perfect Mix Workout Calendar. Based on your current fitness level, select one of the Workout Calendars on the following pages to begin your program:
WEEK MONDAY TUESDAY WEDNESDAY THURSDAY
1 FULL BODY 1 ARMS 4 HD ABS 7 LOWER BODY 2
2 EXPLODE 3 HD ARMS 6 LOWER BODY 2 HD ABS 7
3 CORE 5HD UPPER BODY 6
+HD ABS 7
EXPLODE 3HD SHOULDERS 6
+HD LOWER BODY 7
4 FULL BODY 1 ARMS 4HD SHOULDERS 6
+HD ABS 7
EXPLODE 3
5 FULL BODY 1
HD ABS 7 +
HD LOWER BODY 7 +
HD ARMS 6
EXPLODE 3 CORE 5
6 FULL BODY X 8ARMS 4
+HD LOWER BODY 7
CORE 5 EXPLODE 3
7FULL BODY X 8
+HD LOWER BODY 7
CORE 5 LOWER BODY 2ARMS 4
+HD ABS 7
8FULL BODY X 8
+HD ABS 7
EXPLODE 3+
HD UPPER BODY 6CORE 5
LOWER BODY 2+
HD SHOULDERS 6
BEG
INN
ERW
ORKO
UT C
ALEN
DA
RFRIDAY SATURDAY SUNDAY
EXPLODE 3 HD UPPER BODY 6WARM-UP
+STRETCH
ARMS 4 FULL BODY 1WARM-UP
+STRETCH
FULL BODY 1 ARMS 4WARM-UP
+STRETCH
FULL BODY 1 CORE 5WARM-UP
+STRETCH
FULL BODY X 8
HD SHOULDERS 6 +
HD ARMS 6 +
HD ABS 7
WARM-UP +
STRETCH
LOWER BODY 2+
HD ABS 7FULL BODY 1
WARM-UP +
STRETCH
FULL BODY 1 +
HD UPPER BODY 6EXPLODE 3
WARM-UP +
STRETCH
FULL BODY X 8+
HD ARMS 6
EXPLODE 3+
HD ABS 7
WARM-UP +
STRETCH
1 WORK OUT 1 Full Body Definition
2 WORK OUT 2 Lower Body Definition
3 WORK OUT 3 Full Body Explosive Power
4 WORK OUT 4 Arm Definition
5 WORK OUT 5 Core Definition
6 �HD Express for Chest, Back, Arms & Shoulders
7 �HD Express for Abs & Lower Body
8 �Bonus Workout Full Body Conditioning Xtreme
WEEK MONDAY TUESDAY WEDNESDAY THURSDAY
1 FULL BODY 1 ARMS 4 HD ABS 7 LOWER BODY 2
2 FULL BODY 1 EXPLODE 3 LOWER BODY 2 HD ABS 7
3 ARMS 4FULL BODY 1
+HD ABS 7
LOWER BODY 2+
HD SHOULDERS 6
EXPLODE 3+
HD ARMS 6
4 ARMS 4FULL BODY X 8
+HD UPPER BODY 6
CORE 5EXPLODE 3
+HD ARMS 6
5FULL BODY 1
+EXPLODE 3
CORE 5+
HD SHOULDERS 6
LOWER BODY 2+
ARMS 4CORE 5
6 EXPLODE 3FULL BODY 1
+HD UPPER BODY 6
ARMS 4+
EXPLODE 3LOWER BODY 2
7EXPLODE 3
+HD ABS 7
CORE 5+
FULL BODY 1
LOWER BODY 2+
HD SHOULDERS 6
ARMS 4+
HD LOWER BODY 7
8EXPLODE 3
+FULL BODY X 8
CORE 5+
HD LOWER BODY 7+
HD UPPER BODY 6
ARMS 4+
HD LOWER BODY 7
LOWER BODY 2+
HD SHOULDERS 6
INTERM
EDIATE
WO
RKOU
T CA
LEND
AR
FRIDAY SATURDAY SUNDAY
EXPLODE 3 FULL BODY 1WARM-UP
+ STRETCH
ARMS 4 FULL BODY 1WARM-UP
+STRETCH
CORE 5FULL BODY X 8
+HD UPPER BODY 6
WARM-UP+
STRETCH
LOWER BODY 2+
HD SHOULDERS 6
FULL BODY 1+
HD ABS 7
WARM-UP+
STRETCH
FULL BODY 1+
HD UPPER BODY 6EXPLODE 3
WARM-UP+
STRETCH
CORE 5+
HD SHOULDERS 6
FULL BODY 1+
EXPLODE 3
WARM-UP+
STRETCH
HD ARMS 6+
EXPLODE 3
FULL BODY X 8+
HD LOWER BODY 7
WARM-UP+
STRETCH
FULL BODY 1+
CORE 5+
HD ARMS 6
EXPLODE 3+
HD ABS 7
WARM-UP+
STRETCH
1 WORK OUT 1 Full Body Definition
2 WORK OUT 2 Lower Body Definition
3 WORK OUT 3 Full Body Explosive Power
4 WORK OUT 4 Arm Definition
5 WORK OUT 5 Core Definition
6 �HD Express for Chest, Back, Arms & Shoulders
7 �HD Express for Abs & Lower Body
8 �Bonus Workout Full Body Conditioning Xtreme
WEEK MONDAY TUESDAY WEDNESDAY THURSDAY
1 FULL BODY 1ARMS 4
+HD ABS 7
EXPLODE 3 LOWER BODY 2
2 FULL BODY 1 CORE 5LOWER BODY 2
+HD SHOULDERS 6
EXPLODE 3+
HD ABS 7
3ARMS 4
+HD LOWER BODY 7
FULL BODY 1+
HD ABS 7
LOWER BODY 2+
HD SHOULDERS 6
EXPLODE 3+
HD ARMS 6
4ARMS 4
+HD LOWER BODY 7
FULL BODY X 8+
HD UPPER BODY 6
CORE 5+
HD LOWER BODY 7
EXPLODE 3+
HD ARMS 6
5FULL BODY 1
+EXPLODE 3
CORE 5+
HD SHOULDERS 6
LOWER BODY 2+
ARMS 4
CORE 5+
EXPLODE 3
6 EXPLODE 3FULL BODY 1
+HD UPPER BODY 6
CORE 5+
EXPLODE 3
LOWER BODY 1+
ARMS 4
7EXPLODE 3
+HD ABS 7
EXPLODE 3+
CORE 5+
HD ARMS 6
LOWER BODY 2+
HD SHOULDERS 6
CORE 5+
ARMS 4+
HD LOWER BODY 7
8EXPLODE 3
+FULL BODY X 8
EXPLODE 3+
HD LOWER BODY 7+
HD UPPER BODY 6
CORE 5+
ARMS 4+
HD LOWER BODY 7
LOWER BODY 2+
HD SHOULDERS 6
AD
VAN
CEDW
ORKO
UT C
ALEN
DA
RFRIDAY SATURDAY SUNDAY
CORE 5+
HD ARMS 6FULL BODY 1
WARM-UP+
STRETCH
ARMS 4+
HD LOWER BODY 7FULL BODY 1
WARM-UP+
STRETCH
CORE 5+
HD LOWER BODY 7
FULL BODY X 8+
HD UPPER BODY 6
WARM-UP+
STRETCH
LOWER BODY 2+
HD SHOULDERS 6
FULL BODY 1+
HD ABS 7
WARM-UP+
STRETCH
FULL BODY 1+
HD UPPER BODY 6EXPLODE 3
WARM-UP+
STRETCH
CORE 5+
HD SHOULDERS 6
FULL BODY 1+
EXPLODE 3
WARM-UP+
STRETCH
EXPLODE 3+
HD LOWER BODY 7+
HD UPPER BODY 6
EXPLODE 3+
FULL BODY X 8
WARM-UP+
STRETCH
EXPLODE 3+
CORE 5+
HD ARMS 6
EXPLODE 3+
HD ABS 7
WARM-UP+
STRETCH
1 WORK OUT 1 Full Body Definition
2 WORK OUT 2 Lower Body Definition
3 WORK OUT 3 Full Body Explosive Power
4 WORK OUT 4 Arm Definition
5 WORK OUT 5 Core Definition
6 �HD Express for Chest, Back, Arms & Shoulders
7 �HD Express for Abs & Lower Body
8 �Bonus Workout Full Body Conditioning Xtreme
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Personal Information Worksheet
BEFORE FLO FIT AFTER FLO FIT
MUST HAVE INFORMATION
Weight: Weight: Always weigh yourself at the same time of day and on the same scale for the most accurate results.
Height: Age: Gender:
MUST HAVE INFORMATION
Your body measurements and risk of disease will decrease as you lose the dangerous fat that lies directly under the skin
Chest: Waist: Hips: Chest: Waist: Hips:
Thigh (R): Thigh (L): Thigh (R): Thigh (L):
Bicep (R): Bicep (L): Bicep (R): Bicep (L):
Heart Rate Training Zone: Calculate on page 30
Heart Rate Training Zone: Calculate on page 30
BMR: Calculate on page 10 of the Nutrition Guide
BMR: Calculate on page 10 of the Nutrition Guide
ASK YOUR PHYSICIAN FOR THE FOLLOWING
Cholesterol: ldl hdl Cholesterol: ldl hdl
Blood Pressure: / Blood Pressure: /
Resting Heart Rate: Resting Heart Rate:
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First Find Your Drive.
From the outset it’s important to determine what motivates you and what will keep you on track as you progress through the 8-week FLO FIT program. Identify your end goal and it will help you tear up the road. Is it that you want to look better in the beach or at the club, or maybe you want to improve your sports performance? Maybe you just want to feel better about yourself, for yourself? Whatever it is that made you pick up FLO FIT, let that dream motivate you to bring your A-Game every day.
It’s also important to set both short and long-term goals. Start by setting a big-picture result you want to achieve by the end of full 8-week program, and day by day give yourself smaller goals that you can hit along the way — whether it’s getting through the last set with maximum intensity or perfect form, or ensuring that you set aside enough time in your busy schedule to do the workout. Setting goals and reaching them will give you a sense of achievement and show your progress as you move through the program.
We highly recommend incorporating one or more of the following powerful and proven-effective motivators:
1Take before photos. Take pictures of you from the front, back and side and put them somewhere they will be seen every day, like on your bathroom mirror or refrigerator door. At the end of the program, take new versions of the same photos of yourself in the same clothing — we assure you, the difference between them will be astounding!
2Set goals that are realistic and achievable within the 8-week program. Post your list of goals where you can see them so they’re top of mind every day. Enlist support from your family, friends and co-workers. Don’t keep your goals a secret — share them with other people who will support your efforts and hold you accountable.
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Take A Better Selfie
Send us your before and after pictures, transformation videos, selfies, and a summary of your results to [email protected].
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Training Schedule
Logging your workouts (sets and repetitions) will make it easier to track your long-term and short-term performance. Plan your training around the rest of your schedule to know exactly how far you’ve come, when you have upcoming workouts scheduled and when to take days off.
Training Levels
The following training programs are divided into three categories. Use these guidelines to determine the appropriate program for you. Select the program from the following pages, put the DVD in your player or stream it, then begin to work towards the platinum body you’ve always wanted.
The important thing is to commit to doing the program each day and working with FLO FIT with 100% effort and commitment. You will be truly amazed at what you can accomplish if you stick to the program.
Choose Your Training Level
BEGINNER INTERMEDIATE ADVANCED
Exercise 4-6x/week
LIFT IT, DROP IT, SHAKE IT, POP IT. [FLO]
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Heads Up About Foundation Moves
It’s very important that you watch the FLO FIT Foundation Moves video. Mike Saffaie provides important instructional information for the techniques used in the workouts.
Also, remember that it’s important for you to LISTEN TO YOUR BODY throughout the duration of the program. You should never do anything that is painful or could potentially cause injury. Remember to consult your physician before beginning any exercise program.
Heart Rate Training Zone
In order to get the maximum fat burning and health benefits from your workout you need to be in what’s called the right “Heart Rate Training Zone”. That means you should always be working within 60% to 80% of your maximum heart rate.
To get the most out of your workout, see the chart below to determine your Heart Rate Training Zone. (Wearing a heart rate monitor while you are exercising is the easiest way to see if you are within your heart rate training zone. If you do not have one, please use the following chart.)
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Age (years) Max Predicted Heart Rate
Predicted Heart Rate at different work intensities
(220 - age) 55% 60% 65% 70% 75% 80% 85% 90%15 205 113 123 133 144 154 164 174 18516 204 112 122 133 143 153 163 173 18417 203 112 122 132 142 152 162 173 18318 202 111 121 131 141 152 162 172 18219 201 111 121 131 141 151 161 171 18120 200 110 120 130 140 150 160 170 18021 199 109 119 129 139 149 159 169 17922 198 109 119 129 139 149 158 168 17823 197 108 118 128 138 148 158 167 17724 196 108 118 127 137 147 157 167 17625 195 107 117 127 137 146 156 166 17626 194 107 116 126 136 146 155 165 17527 193 106 116 125 135 145 154 164 17428 192 106 115 125 134 144 154 163 17329 191 105 115 124 134 143 153 162 17230 190 105 114 124 133 143 152 162 17131 189 104 113 123 132 142 151 161 17032 188 103 113 122 132 141 150 160 16933 187 103 112 122 131 140 150 159 16834 186 102 112 121 130 140 149 158 16735 185 102 111 120 130 139 148 157 16736 184 101 110 120 129 138 147 156 16637 183 101 110 119 12 137 146 156 16538 182 100 109 118 127 137 146 155 16439 181 100 109 118 127 136 145 154 16340 180 99 108 117 136 135 144 153 16241 179 98 107 116 125 134 143 152 16142 178 98 107 116 125 134 142 151 16043 177 97 106 115 134 133 142 150 15944 176 97 106 114 123 132 141 150 15845 175 96 105 114 123 131 140 149 15846 174 96 104 113 122 131 139 148 15747 173 95 104 112 121 130 138 147 15648 172 95 103 112 120 129 138 146 15549 171 94 103 111 120 128 137 145 15450 170 94 102 111 119 127 136 145 15351 169 93 101 110 118 127 135 144 15252 168 92 101 109 118 126 134 143 15153 167 92 100 109 117 125 134 142 15054 166 91 100 108 116 125 133 141 14955 165 91 99 107 116 124 132 140 14956 164 90 98 107 115 123 131 139 14857 163 90 98 106 114 122 130 139 14758 162 89 97 105 113 122 130 138 14659 161 89 97 105 113 121 129 137 14560 160 88 96 104 112 120 128 136 14461 159 87 95 103 111 119 127 135 14362 158 87 95 103 111 119 126 134 14263 157 86 94 102 110 118 126 133 14164 156 86 94 101 109 117 125 133 14065 155 85 93 101 109 116 124 132 14066 154 85 92 100 108 116 123 131 13967 153 84 92 99 107 115 122 130 13868 152 84 91 99 106 114 122 129 13769 151 83 91 98 106 113 121 128 13670 150 83 90 98 105 113 120 128 135
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The equipment required to complete the workouts and program is minimal but necessary. Always exercise in an open space where there’s no risk of injury from hitting anything such as a table, television, chair, workout partner, etc. If indoors, try to pick a ventilated room or open a window to increase fresh air and oxygen. Then make sure you have the following:
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Appropriate Clothing
Your gear does not need to be expensive, but should preferably be made from a comfortable and breathable fabric to allow moisture to escape and regulate your body temperature. Avoid 100% cotton, as it doesn’t allow your skin to breathe. You will be sweating, so wearing the proper clothing is essential. And if you’re not sweating, you’re not doing it right!
Weights
FLO FIT is specifically designed to allow the use of lighter weights to get big results. It’s more about the mix of proper form and repetition than about how much weight you lift. The workouts are designed to work all your muscles evenly to get you that uber-toned and symmetrical body you always wanted.
You will need just 2 sets of dumbbells or free weights (a light set and a heavier set). Follow the instructions below to select the proper weights for you. Typically, men have a stronger upper body than women so the average weight range for women is 5lbs to 15lbs, while for men the average ranges from 10lbs to 25lbs.
How Do I Choose The Right Weights For Me?
Let’s start off by choosing your heavier set. This will depend on what you want to achieve, but remember “heavy weight” is NOT about how big or small you want your arms to be! For example, 10 to 12 lbs can be a “heavy weight” for a female and 25-30 lbs can be a “heavy weight” for a male – it depends on YOU! There may be a little trial and error in the process, but let’s start off by choosing your heavier set.
GOTTA BE THE HOTTEST WHEN YOU SHINE LIKE CHROME. [FLO]
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How To Select your “Heavy Weight”
Select a weight that you think will work as your heavy weight. Now let’s do a basic bicep curl. With the weight in one hand and your arm straight at your side (perpendicular to the floor), lock your elbow at your side, bend your elbow to raise the weight to your chest. Your upper arm should remain locked and steady. Now repeat this for 12-15 reps. You should start to feel the tension in your bicep between 7 and 12 reps, but your form should remain strong and your arm and/or body should remain still. You should not have to move your torso or shift your posture to lift the weight. If you are able to do this, then this is the right weight for you.
If you struggle to complete the reps or your elbow or body move to assist you in lifting the weight, try a lighter weight. If you feel no tension in your bicep after 15 reps try the same test with a little heavier weight. Once you have selected your heavier weights, the lighter weights should be 5 to 10lbs. lighter. If you have selected 10lbs. as your heavy weight, 5lbs. will most likely work as a lighter weight for you.
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Gym Towel
Did we mention that you’re going to sweat, and sweat a lot? Be prepared to wipe away the hard work with a towel. This will make your workouts more comfortable and ultimately more efficient as well, since you won’t be distracted by perspiration getting in your eyes and/or mouth.
Water Bottle
Take special care to stay hydrated through the duration of the workout. The workouts are less than a half an hour so you don’t want to waste a minute. Have a water bottle handy throughout your workout for quick hydration.
Also, make sure you continue drinking throughout the day to stay hydrated. It not only helps your body recover but it also helps to improve your digestion and metabolism!
YOU STAY WIDE UP READY, ROCKIN’ ALL DAY. [FLO]
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LEMME HEAR YOU SAY WE NUMBER ONE. [FLO]
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1SCHEDULE YOUR WORKOUTSMake them a priority and stick with a set time. Put them in your calendar, computer, daily planner, on the front of your refrigerator, or wherever else you keep your schedule. A regular routine is the easiest way to help yourself stick to the plan and achieve your goals.
2TOUGH WORKOUT DAYSHigh-intensity training is tough from beginning to end. It will push you to your limits. We urge you to PUSH BACK. You won’t always feel like training, or some reps will seem too tough and others will make you swear and curse. The only way to win is to finish, complete the workout as best as you can and usually by the next session you’ll see an increase in your performance. That’s how you move step by step towards ultimate success.And if you ever need a little inspiration, just watch Flo’s intensity level as he works out –– he trains hard every day and it shows!
3WARM UP AND COOL DOWNIt is essential that you warm up and cool down to decrease the chance of injury and prepare your body for future workload, in addition to minimizing muscle soreness the next day.
4FOUNDATION MOVESThese are high-energy, fast moving workouts. They’re less than 30 minutes so you want to make sure you make the most of your time. Watch the foundation moves before the workout to ensure that you are ready for all the exercises you’ll be doing. Doing this will also show you the proper form so you get the most out of each move, and reduce the chance of injury from poor form.
8 key factors to consider— before you begin the 8-week program:
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5DON’T QUITThese are tough workouts, so if you haven’t worked out before or you have never done this kind of training, you may need to pause the workout at first. That’s ok, keep powering through and you’ll be amazed at how quickly you progress.
6EAT RIGHTIt’s the difference between achieving average gains and reaching your peak condition. The Nutrition Guide is set up with easy-to-follow guidelines and meal plans to ensure you’re getting the most out of your workouts. Remember that abs are made in the kitchen… That means no matter how you slice it, if you’re eating bad it will end up in the flab!
7FINISH THE PROGRAMYour goal is at least 30 minutes of High-Intensity workouts, several days a week, for 8 weeks. Results will be obvious, from quick weight loss to almost immediate strength gains and, in 3-4 weeks, noticeable lean muscle growth. Trust the program. Have faith in yourself and strive to cross the finish line.
8SLEEP AND ACTIVE RESTRecovery and relaxation are necessary to avoid overtraining. Minimum sleepshould be 7-8 hours a night. Light activity and stretching are great ways to prevent injuries and soothe tight muscles – easy relief with minimal effort.
FLO FIT. It’s The Perfect Mix.
Now you’re ready to get to work. FLO FIT’S 8-week program is laid out in front of you, with all the workout and nutrition resources you need to achieve your platinum body. You can refer back to this manual at any time if you need direction. Remember, stick with the perfect mix, power through the tough parts, keep your eye on the prize and you’ll achieve the platinum body you were destined for.
Good luck. Now get started getting ripped!
YOU DON’T HAVE TO BE GREAT TO START, BUT YOU HAVE TO START TO BE GREAT.