1

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 2

Copyright @ 2016 Fabulous Body Inc All rights reserved

This e-book or any portion thereof may not be reproduced or used in any manner
whatsoever—electronic or mechanical, including photocopying, on the internet, recording or
by any system of storing and retrieving information— without the express written
permission of the publisher.

This e-book is not meant to be used, nor should it be used, to diagnose or treat any
medical condition. For diagnosis or treatment of any medical problem, consult your own
physician.The information in this e-book has been carefully researched, and all efforts have
been made to ensure accuracy. The publisher and author assume no responsibility for any
injuries suffered or damages or losses incurred during or as a result of following the
exercise program in this e-book.

Published by Fabulous Body,Inc (For more information please visit www.fabulousbody.com)

340 S Lemon Ave #6416
Walnut, California 91780
United States

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 3

TABLE OF CONTENTS
______________________________________________________________________________________

Rules of the Game……………………………………………………..………………………….04

Phase-1: Co-ordination…………………………..……………………………………………….07
Phase 1: Week-1 Workouts………………….…………………………………………………..08
Phase 1: Week-2 Workouts………………………………………………………………………19
Phase 1: Week-3 Workouts…..…………………………………………………………………..30
Phase 1: Week-4 Workouts………………………………………………………………………41
Phase 1: Week 5 Workouts……………………….………………………………………………54
List of Stretches……………………………………………………………………………..…….67

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 4

RULES OF THE GAME

______________________________________________________________________________

- Phase 1 is for first 5 weeks. The main goal of this phase is to make you functional. Don't
worry about increasing the weight too much, just get your TECHNIQUE right.

- We will be working out 4 times a week with dumbbells. In addition, Yoga workouts should
be done once a week on any day of your choice i.e. Wednesday, Saturday or Sunday.

- Workout preferably in the Mornings. Numerous studies shows that working out first thing
empty stomach burns more fat. One other very important benefit of morning workouts is
that it gets DONE!

- Walking is an integral part of this program. You will need to buy a fitness band and walk
7,500+ in Phase-1 & 10,000+ steps in Phase 2; NO EXCEPTIONS! There are many
cheap band options available on Amazon!

- Click on the links given for each exercise, study the videos and instructions and
understand the key checkpoints that you need to take care before doing any exercise.
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 5

- Have someone video tape you to see if you are doing the movement correctly and then
compare yourself by watching the video links I have provided.

- Injury happens only for two reasons: insufficient warm-up and incorrect technique. Make
sure you take care of these things with every set and every rep.

- When you can comfortably complete 15 reps with great technique, its time to increase the
weight that allows you to complete at least 12 reps. Work hard to bring it to 15 reps and
only then increase the weight.

- Try and maintain the rest interval of 1 min between each sets of the same exercise.
However you are allowed to rest for upto 2 minutes when you change your body part.
Rest Intervals does not apply to the Yoga workout.

- Tempo of a rep is sum of all phases of motion i.e. concentric, eccentric and isometric
phase. Don't be too worried about hitting the exact numbers. Just keep your reps
controlled and slow.

- Make sure you are completely focussed when performing the exercise and really FEEL
the muscle being worked. Build the mind-muscle connection. To ensure this, try and
perform your workouts in a place where no one disturbs you. If you have kids, tell your
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 6

significant others to take care of them and not bother you during your workouts. This is
very important for you and your family’s safety.

- Invite your friends, family to workout with you. Studies have shown that working out in a
group increases the tendency to stick to your workout programs.

- Use the calendar I have provided with this program. Take a print out, and check mark all
the workouts that you complete as you cruise along. This is very important, as the
calendar will always remind you how FAR you have come, not how far you need to go:)

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 7

PHASE-1
CO-ORDINATION
WEEKS [1—5]
_________________________________________________________________________

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 8

WEEK- 1
_______________________________________________________

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 9

MONDAY
NAME: GOAL: SHED BODY FAT
[0-20] PROGRAM: 5 TIMES/WEEK UPPER FOCUS PHASE 1 : CO-ORDINATION

BODY PART/ WEIGHTS SETS REPS TEMPO REST- These workouts are a great fit for intermediate
EXERCISES INTERVAL trainees.
WARM UP However if you consider yourself a beginner or
an advanced trainee, follow the protocols
mentioned with their respective abbreviations.
B: Beginner
A: Advanced
JOG ON THE SPOT 2 N/A N/A 30 SEC
JUMPING JACKS 2 N/A N/A 1 MIN
SHOULDER
STANDING DUMBBELL 2 12—15 2-1-3 1 MIN B: Seated Dumbbell Press
PRESS A: Single Leg-Standing Dumbbell Press
DUMBBELL LATERAL RAISE 2 12—15 2-1-3 1 MIN B: Seated Dumbbell Lateral Raise
A: Single Leg Standing Dumbbell Lateral Raise
CHEST
STANDARD PUSH-UP 2 15 1 MIN B: Knees on floor
A: Feet on an elevated surface
SHOULDER-TAP PUSH-UP 2 15 1 MIN B:Knees on floor
A:Clap Push-up
BACK
BEND OVER DUMBBELL 2 12—15 2-1-3 1 MIN A: Heavy Dumbbells
ROW

© 2016 Fabulous Body Inc-All Rights Reserved

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 10

NAME: GOAL: SHED BODY FAT

[0-20] PROGRAM: 5 TIMES/WEEK UPPER FOCUS PHASE 1 : CO-ORDINATION
ONE ARM SINGLE 2 12—15 2-1-3 1 MIN A: Heavy Dumbbells
DUMBBELL ROW

ARMS
STANDING DUMBBELL 2 12—15 2-1-3 1 MIN B: Seated Dumbbell Curls
CURLS A: Single Leg Standing Dumbbell Curls
STANDING TRICEPS 2 12—15 2-1-3 1 MIN B: Seated Triceps Dumbbell Press
DUMBBELL PRESS A: Heavy Dumbbells
UPPER ABS & CORE
BASIC CRUNCH 2 15 Slow 30 SEC A: Superset Basic Crunch w/t Toe Toucher
controlled
TOE TOUCHER 2 15 Slow 30 SEC
controlled
RUSSIAN TWIST 2 15 Slow 30 SEC A: Use a Dumbbell
controlled
PLANKS 2 Hold Slow 30 SEC A: Hold for 1 min
for 30 controlled
sec
COOL-DOWN Static
Stretches

© 2016 Fabulous Body Inc-All Rights Reserved

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 11

TUESDAY
NAME: GOAL: SHED BODY FAT
[0-20] PROGRAM: 5 TIMES/WEEK LOWER FOCUS PHASE 1 : CO-ORDINATION

BODY PART/ WEIGHTS SETS REPS TEMPO REST- These workouts are a great fit for intermediate
EXERCISES INTERVAL trainees. However
WARM UP if you consider yourself a beginner or an
advanced trainee, follow the protocols
mentioned with their respective abbreviations.
B: Beginner
A: Advanced
JOG ON THE SPOT 2 N/A N/A 30 SEC
JUMPING JACKS 2 N/A N/A 1 MIN
THIGHS
GOBLET SQUAT 2 15 2-1-3 1 MIN B: Without dumbbells
A: Single-Leg Dumbbells Pistol Squat
DUMBBELL LUNGE 2 15 2-1-3 1 MIN B: Without Dumbbells
A: Heavy Dumbbells
CALVES
STANDING CALVE RAISE 2 15 Slow 1 MIN R: Without Dumbbells
controlled A: Heavy Dumbbells
WALKING TOE RAISES 2 15 Slow 1 MIN
controlled
ABS & CORE
LEG RAISES 2 15 Slow 30 SEC A: Superset Leg Raises w/t Air Bike
controlled
© 2016 Fabulous Body Inc-All Rights Reserved
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 12

NAME: GOAL: SHED BODY FAT

[0-20] PROGRAM: 5 TIMES/WEEK LOWER FOCUS PHASE 1 : CO-ORDINATION
AIR BIKE 2 15 Slow 30 SEC
controlled
RUSSIAN TWIST 2 15 Slow 30 SEC
controlled
SUPERMAN 2 15 Slow 30 SEC
controlled
COOL-DOWN Static
Stretches

© 2016 Fabulous Body Inc-All Rights Reserved

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 13

WEDNESDAY
NAME: GOAL: SHED BODY FAT
[0-20] PROGRAM: 5 TIMES/WEEK YOGA PHASE 1 : CO-ORDINATION

YOGA ASANAS SETS REPS TEMPO REST-INTERVAL NOTES

NAMASTE! FEET TOGETHER, SMILE 1 N/A N/A 30 SEC
AND TAKE FIVE DEEP BREATHES

STANDING SIDEWAYS BENDING ONE 1 N/A Slow controlled No Rest KONASANA

ARM

SIDEWAYS BENDING USING BOTH ARMS 1 N/A Slow controlled No Rest KONASANA 2

STANDING SPINAL TWIST 1 N/A Slow controlled No Rest KATICHAKRASANA

DOWNWARD FACING DOG POSE 1 N/A Slow controlled No Rest ADHO MUKHA SVANASANA

WARRIOR POSE 1 N/A Slow controlled No Rest VEERABHADRASANA

TREE POSE 1 N/A Slow controlled No Rest VRIKSHASANA

CHAIR POSE 1 N/A Slow controlled No Rest UTKATASANA

BRIDGE POSE 1 N/A Slow controlled No Rest SETU BANDHASANA

BOAT POSE 1 N/A Slow controlled No Rest NAUKASANA

BOW POSE 1 N/A Slow controlled No Rest DHANUASANA

BUTTERFLY POSE 1 N/A Slow controlled No Rest BADHAKONASANA

SITTING HALF SPINAL TWIST 1 N/A Slow controlled No Rest ARDHA MATSYENDRASANA

TWO LEGGED FORWARD POSE 1 N/A Slow controlled No Rest PASCHIMOTTANASANA

CAMEL POSE 1 N/A Slow controlled No Rest USTRASANA

CHILD POSE 1 N/A Slow controlled No Rest SHISHUASANA

© 2016 Fabulous Body Inc-All Rights Reserved

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 14

NAME: GOAL: SHED BODY FAT

[0-20] PROGRAM: 5 TIMES/WEEK YOGA PHASE 1 : CO-ORDINATION
SKULL SHINING BREATHING 1 KAPAL-BHATI PRANAYAMA

ALTERNATE NOSTRIL BREATHING 1 NADI SHODHAN PRANAYAMA

CORPSE POSE 1 SHAVASANA

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 15

THURSDAY
NAME: GOAL: SHED BODY FAT
[0-20] PROGRAM: 5 TIMES/WEEK UPPER FOCUS PHASE 1 : CO-ORDINATION

BODY PART/ WEIGHTS SETS REPS TEMPO REST- These workouts are a great fit for intermediate
EXERCISES INTERVAL trainees. However
WARM UP if you consider yourself a beginner or an
advanced trainee, follow the protocols
mentioned with their respective abbreviations.
B: Beginner
A: Advanced
JOG ON THE SPOT 2 N/A N/A 30 SEC Jog for 2 min for each set
A: Faster
JUMPING JACKS 2 N/A N/A 1 MIN J.J for 2 min for each set
A: Faster
SHOULDER
STANDING DUMBBELL 2 12—15 2-1-3 1 MIN B: Seated Dumbbell Press
PRESS A: Single Leg-Standing Dumbbell Press
DUMBBELL LATERAL RAISE 2 12—15 2-1-3 1 MIN B: Seated Dumbbell Lateral Raise
A: Single Leg Standing Dumbbell Lateral Raise
CHEST
STANDARD PUSH-UP 2 15 1 MIN B: Knees on floor
A: Feet on an elevated surface
SHOULDER-TAP PUSH-UP 2 15 1 MIN B:Knees on floor
A:Clap Push-up
BACK

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 16

NAME: GOAL: SHED BODY FAT

[0-20] PROGRAM: 5 TIMES/WEEK UPPER FOCUS PHASE 1 : CO-ORDINATION
BEND OVER DUMBBELL 2 12—15 2-1-3 1 MIN A: Heavy Dumbbells
ROW

ONE ARM SINGLE 2 12—15 2-1-3 1 MIN A: Heavy Dumbbells

DUMBBELL ROW

ARMS
STANDING DUMBBELL 2 12—15 2-1-3 1 MIN B: Seated Dumbbell Curls
CURLS A: Single Leg Standing Dumbbell Curls
STANDING TRICEPS 2 12—15 2-1-3 1 MIN B: Seated Triceps Dumbbell Press
DUMBBELL PRESS A: Heavy Dumbbells
UPPER ABS & CORE
BASIC CRUNCH 2 15 Slow 30 SEC A: Superset Basic Crunch w/t Toe Toucher
controlled
TOE TOUCHER 2 15 Slow 30 SEC
controlled
RUSSIAN TWIST 2 15 Slow 30 SEC A: Use a Dumbbell
controlled
PLANKS 2 Hold Slow 30 SEC A: Hold for 1 min
for 30 controlled
sec
COOL-DOWN Static
Stretches

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 17

FRIDAY
NAME: GOAL: SHED BODY FAT
[0-20] PROGRAM: 5 TIMES/WEEK LOWER FOCUS PHASE 1 : CO-ORDINATION

BODY PART/ WEIGHTS SETS REPS TEMPO REST- These workouts are a great fit for intermediate
EXERCISES INTERVAL trainees. However
WARM UP if you consider yourself a beginner or an
advanced trainee, follow the protocols
mentioned with their respective abbreviations.
B: Beginner
A: Advanced
JOG ON THE SPOT 2 N/A N/A 30 SEC Jog for 2 min for each set
A: Faster
JUMPING JACKS 2 N/A N/A 1 MIN J.J for 2 min for each set
A: Faster
THIGHS
GOBLET SQUAT 2 15 2-1-3 1 MIN B: Without dumbbells
A: Single-Leg Dumbbells Pistol Squat
DUMBBELL LUNGE 2 15 2-1-3 1 MIN B: Without Dumbbells
A: Heavy Dumbbells
CALVES
STANDING CALVE RAISE 2 15 Slow 1 MIN R: Without Dumbbells
controlled A: Heavy Dumbbells
WALKING TOE RAISES 2 15 Slow 1 MIN
controlled
ABS & CORE

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 18

NAME: GOAL: SHED BODY FAT

[0-20] PROGRAM: 5 TIMES/WEEK LOWER FOCUS PHASE 1 : CO-ORDINATION
LEG RAISES 2 15 Slow 30 SEC A: Superset Leg Raises w/t Air Bike
controlled
AIR BIKE 2 15 Slow 30 SEC
controlled
RUSSIAN TWIST 2 15 Slow 30 SEC
controlled
SUPERMAN 2 15 Slow 30 SEC
controlled
COOL-DOWN Static
Stretches

SATURDAY/SUNDAY: OFF:)

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 19

WEEK- 2
_______________________________________________________

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www.Fabulousbody.com
 20

MONDAY
NAME: GOAL: SHED BODY FAT
[0-20] PROGRAM: 5 TIMES/WEEK UPPER FOCUS PHASE 1 : CO-ORDINATION

BODY PART/ WEIGHTS SETS REPS TEMPO REST- These workouts are a great fit for intermediate
EXERCISES INTERVAL trainees. However
WARM UP if you consider yourself a beginner or an
advanced trainee, follow the protocols
mentioned with their respective abbreviations.
B: Beginner
A: Advanced
JOG ON THE SPOT 2 N/A N/A 30 SEC Jog for 2 min for each set
A: Faster
JUMPING JACKS 2 N/A N/A 1 MIN J.J for 2 min for each set
A: Faster
SHOULDER
STANDING DUMBBELL 2 12—15 2-1-3 1 MIN B: Seated Dumbbell Press
PRESS A: Single Leg-Standing Dumbbell Press
DUMBBELL LATERAL RAISE 2 12—15 2-1-3 1 MIN B: Seated Dumbbell Lateral Raise
A: Single Leg Standing Dumbbell Lateral Raise
CHEST
STANDARD PUSH-UP 2 15 1 MIN B: Knees on floor
A: Feet on an elevated surface
SHOULDER-TAP PUSH-UP 2 15 1 MIN B:Knees on floor
A:Clap Push-up
BACK

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 21

NAME: GOAL: SHED BODY FAT

[0-20] PROGRAM: 5 TIMES/WEEK UPPER FOCUS PHASE 1 : CO-ORDINATION
BEND OVER DUMBBELL 2 12—15 2-1-3 1 MIN A: Heavy Dumbbells
ROW

ONE ARM SINGLE 2 12—15 2-1-3 1 MIN A: Heavy Dumbbells

DUMBBELL ROW

ARMS
STANDING DUMBBELL 2 12—15 2-1-3 1 MIN B: Seated Dumbbell Curls
CURLS A: Single Leg Standing Dumbbell Curls
STANDING TRICEPS 2 12—15 2-1-3 1 MIN B: Seated Triceps Dumbbell Press
DUMBBELL PRESS A: Heavy Dumbbells
UPPER ABS & CORE
BASIC CRUNCH 2 15 Slow 30 SEC A: Superset Basic Crunch w/t Toe Toucher
controlled
TOE TOUCHER 2 15 Slow 30 SEC
controlled
RUSSIAN TWIST 2 15 Slow 30 SEC A: Use a Dumbbell
controlled
PLANKS 2 Hold Slow 30 SEC A: Hold for 1 min
for 30 controlled
sec
COOL-DOWN Static
Stretches

TUESDAY
© 2016 Fabulous Body Inc-All Rights Reserved
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 22

NAME: GOAL: SHED BODY FAT

[0-20] PROGRAM: 5 TIMES/WEEK LOWER FOCUS PHASE 1 : CO-ORDINATION

BODY PART/ WEIGHTS SETS REPS TEMPO REST- These workouts are a great fit for intermediate
EXERCISES INTERVAL trainees. However
WARM UP if you consider yourself a beginner or an
advanced trainee, follow the protocols
mentioned with their respective abbreviations.
B: Beginner
A: Advanced
JOG ON THE SPOT 2 N/A N/A 30 SEC Jog for 2 min for each set
A: Faster
JUMPING JACKS 2 N/A N/A 1 MIN J.J for 2 min for each set
A: Faster
THIGHS
GOBLET SQUAT 2 15 2-1-3 1 MIN B: Without dumbbells
A: Single-Leg Dumbbells Pistol Squat
DUMBBELL LUNGE 2 15 2-1-3 1 MIN B: Without Dumbbells
A: Heavy Dumbbells
CALVES
STANDING CALVE RAISE 2 15 Slow 1 MIN R: Without Dumbbells
controlled A: Heavy Dumbbells
WALKING TOE RAISES 2 15 Slow 1 MIN
controlled
ABS & CORE

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 23

NAME: GOAL: SHED BODY FAT

[0-20] PROGRAM: 5 TIMES/WEEK LOWER FOCUS PHASE 1 : CO-ORDINATION
LEG RAISES 2 15 Slow 30 SEC A: Superset Leg Raises w/t Air Bike
controlled
AIR BIKE 2 15 Slow 30 SEC
controlled
RUSSIAN TWIST 2 15 Slow 30 SEC
controlled
SUPERMAN 2 15 Slow 30 SEC
controlled
COOL-DOWN Static
Stretches

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 24

WEDNESDAY
NAME: GOAL: SHED BODY FAT
[0-20] PROGRAM: 4 TIMES/WEEK YOGA PHASE 1 : CO-ORDINATION

YOGA ASANAS SETS REPS TEMPO REST-INTERVAL NOTES

NAMASTE! FEET TOGETHER, SMILE 1 N/A N/A 30 SEC
AND TAKE FIVE DEEP BREATHES

STANDING SIDEWAYS BENDING ONE 1 N/A Slow controlled No Rest KONASANA

ARM

SIDEWAYS BENDING USING BOTH ARMS 1 N/A Slow controlled No Rest KONASANA 2

STANDING SPINAL TWIST 1 N/A Slow controlled No Rest KATICHAKRASANA

DOWNWARD FACING DOG POSE 1 N/A Slow controlled No Rest ADHO MUKHA SVANASANA

WARRIOR POSE 1 N/A Slow controlled No Rest VEERABHADRASANA

TREE POSE 1 N/A Slow controlled No Rest VRIKSHASANA

CHAIR POSE 1 N/A Slow controlled No Rest UTKATASANA

BRIDGE POSE 1 N/A Slow controlled No Rest SETU BANDHASANA

BOAT POSE 1 N/A Slow controlled No Rest NAUKASANA

BOW POSE 1 N/A Slow controlled No Rest DHANUASANA

BUTTERFLY POSE 1 N/A Slow controlled No Rest BADHAKONASANA

SITTING HALF SPINAL TWIST 1 N/A Slow controlled No Rest ARDHA MATSYENDRASANA

TWO LEGGED FORWARD POSE 1 N/A Slow controlled No Rest PASCHIMOTTANASANA

CAMEL POSE 1 N/A Slow controlled No Rest USTRASANA

CHILD POSE 1 N/A Slow controlled No Rest SHISHUASANA

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 25

NAME: GOAL: SHED BODY FAT

[0-20] PROGRAM: 4 TIMES/WEEK YOGA PHASE 1 : CO-ORDINATION
SKULL SHINING BREATHING 1 KAPAL-BHATI PRANAYAMA

ALTERNATE NOSTRIL BREATHING 1 NADI SHODHAN PRANAYAMA

CORPSE POSE 1 SHAVASANA

SAVASANA

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 26

THURSDAY
NAME: GOAL: SHED BODY FAT
[0-20] PROGRAM: 5 TIMES/WEEK UPPER FOCUS PHASE 1 : CO-ORDINATION

BODY PART/ WEIGHTS SETS REPS TEMPO REST- These workouts are a great fit for intermediate
EXERCISES INTERVAL trainees. However
WARM UP if you consider yourself a beginner or an
advanced trainee, follow the protocols
mentioned with their respective abbreviations.
B: Beginner
A: Advanced
JOG ON THE SPOT 2 N/A N/A 30 SEC Jog for 2 min for each set
A: Faster
JUMPING JACKS 2 N/A N/A 1 MIN J.J for 2 min for each set
A: Faster
SHOULDER
STANDING DUMBBELL 2 12—15 2-1-3 1 MIN B: Seated Dumbbell Press
PRESS A: Single Leg-Standing Dumbbell Press
DUMBBELL LATERAL RAISE 2 12—15 2-1-3 1 MIN B: Seated Dumbbell Lateral Raise
A: Single Leg Standing Dumbbell Lateral Raise
CHEST
STANDARD PUSH-UP 2 15 1 MIN B: Knees on floor
A: Feet on an elevated surface
SHOULDER-TAP PUSH-UP 2 15 1 MIN B:Knees on floor
A:Clap Push-up
BACK

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 27

NAME: GOAL: SHED BODY FAT

[0-20] PROGRAM: 5 TIMES/WEEK UPPER FOCUS PHASE 1 : CO-ORDINATION
BEND OVER DUMBBELL 2 12—15 2-1-3 1 MIN A: Heavy Dumbbells
ROW

ONE ARM SINGLE 2 12—15 2-1-3 1 MIN A: Heavy Dumbbells

DUMBBELL ROW

ARMS
STANDING DUMBBELL 2 12—15 2-1-3 1 MIN B: Seated Dumbbell Curls
CURLS A: Single Leg Standing Dumbbell Curls
STANDING TRICEPS 2 12—15 2-1-3 1 MIN B: Seated Triceps Dumbbell Press
DUMBBELL PRESS A: Heavy Dumbbells
UPPER ABS & CORE
BASIC CRUNCH 2 15 Slow 30 SEC A: Superset Basic Crunch w/t Toe Toucher
controlled
TOE TOUCHER 2 15 Slow 30 SEC
controlled
RUSSIAN TWIST 2 15 Slow 30 SEC A: Use a Dumbbell
controlled
PLANKS 2 Hold Slow 30 SEC A: Hold for 1 min
for 30 controlled
sec
COOL-DOWN Static
Stretches

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 28

FRIDAY
NAME: GOAL: SHED BODY FAT
[0-20] PROGRAM: 5 TIMES/WEEK LOWER FOCUS PHASE 1 : CO-ORDINATION

BODY PART/ WEIGHTS SETS REPS TEMPO REST- These workouts are a great fit for intermediate
EXERCISES INTERVAL trainees. However
WARM UP if you consider yourself a beginner or an
advanced trainee, follow the protocols
mentioned with their respective abbreviations.
B: Beginner
A: Advanced
JOG ON THE SPOT 2 N/A N/A 30 SEC Jog for 2 min for each set
A: Faster
JUMPING JACKS 2 N/A N/A 1 MIN J.J for 2 min for each set
A: Faster
THIGHS
GOBLET SQUAT 2 15 2-1-3 1 MIN B: Without dumbbells
A: Single-Leg Dumbbells Pistol Squat
DUMBBELL LUNGE 2 15 2-1-3 1 MIN B: Without Dumbbells
A: Heavy Dumbbells
CALVES
STANDING CALVE RAISE 2 15 Slow 1 MIN R: Without Dumbbells
controlled A: Heavy Dumbbells

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 29

NAME: GOAL: SHED BODY FAT

[0-20] PROGRAM: 5 TIMES/WEEK LOWER FOCUS PHASE 1 : CO-ORDINATION
WALKING TOE RAISES 2 15 Slow 1 MIN
controlled
ABS & CORE
LEG RAISES 2 15 Slow 30 SEC A: Superset Leg Raises w/t Air Bike
controlled
AIR BIKE 2 15 Slow 30 SEC
controlled
RUSSIAN TWIST 2 15 Slow 30 SEC
controlled
SUPERMAN 2 15 Slow 30 SEC
controlled
COOL-DOWN Static
Stretches

SATURDAY/SUNDAY: OFF:)

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 30

WEEK- 3
_______________________________________________________

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 31

MONDAY
NAME: GOAL: SHED BODY FAT
[0-20] PROGRAM: 5 TIMES/WEEK UPPER FOCUS PHASE 1 : CO-ORDINATION

BODY PART/ WEIGHTS SETS REPS TEMPO REST- These workouts are a great fit for intermediate
EXERCISES INTERVAL trainees. However
WARM UP if you consider yourself a beginner or an
advanced trainee, follow the protocols
mentioned with their respective abbreviations.
B: Beginner
A: Advanced
JOG ON THE SPOT 2 N/A N/A 30 SEC Jog for 2 min for each set
A: Faster
JUMPING JACKS 2 N/A N/A 1 MIN J.J for 2 min for each set
A: Faster
SHOULDER
STANDING DUMBBELL 2 12—15 2-1-3 1 MIN B: Seated Dumbbell Press
PRESS A: Single Leg-Standing Dumbbell Press
DUMBBELL LATERAL RAISE 2 12—15 2-1-3 1 MIN B: Seated Dumbbell Lateral Raise
A: Single Leg Standing Dumbbell Lateral Raise
CHEST
STANDARD PUSH-UP 2 15 1 MIN B: Knees on floor
A: Feet on an elevated surface
SHOULDER-TAP PUSH-UP 2 15 1 MIN B:Knees on floor
A:Clap Push-up
BACK

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 32

NAME: GOAL: SHED BODY FAT

[0-20] PROGRAM: 5 TIMES/WEEK UPPER FOCUS PHASE 1 : CO-ORDINATION
BEND OVER DUMBBELL 2 12—15 2-1-3 1 MIN A: Heavy Dumbbells
ROW

ONE ARM SINGLE 2 12—15 2-1-3 1 MIN A: Heavy Dumbbells

DUMBBELL ROW

ARMS
STANDING DUMBBELL 2 12—15 2-1-3 1 MIN B: Seated Dumbbell Curls
CURLS A: Single Leg Standing Dumbbell Curls
STANDING TRICEPS 2 12—15 2-1-3 1 MIN B: Seated Triceps Dumbbell Press
DUMBBELL PRESS A: Heavy Dumbbells
UPPER ABS & CORE
BASIC CRUNCH 2 15 Slow 30 SEC A: Superset Basic Crunch w/t Toe Toucher
controlled
TOE TOUCHER 2 15 Slow 30 SEC
controlled
RUSSIAN TWIST 2 15 Slow 30 SEC A: Use a Dumbbell
controlled
PLANKS 2 Hold Slow 30 SEC A: Hold for 1 min
for 30 controlled
sec
COOL-DOWN Static
Stretches

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 33

TUESDAY
NAME: GOAL: SHED BODY FAT
[0-20] PROGRAM: 5 TIMES/WEEK LOWER FOCUS PHASE 1 : CO-ORDINATION

BODY PART/ WEIGHTS SETS REPS TEMPO REST- These workouts are a great fit for intermediate
EXERCISES INTERVAL trainees. However
WARM UP if you consider yourself a beginner or an
advanced trainee, follow the protocols
mentioned with their respective abbreviations.
B: Beginner
A: Advanced
JOG ON THE SPOT 2 N/A N/A 30 SEC Jog for 2 min for each set
A: Faster
JUMPING JACKS 2 N/A N/A 1 MIN J.J for 2 min for each set
A: Faster
THIGHS
GOBLET SQUAT 2 15 2-1-3 1 MIN B: Without dumbbells
A: Single-Leg Dumbbells Pistol Squat
DUMBBELL LUNGE 2 15 2-1-3 1 MIN B: Without Dumbbells
A: Heavy Dumbbells
CALVES
STANDING CALVE RAISE 2 15 Slow 1 MIN R: Without Dumbbells
controlled A: Heavy Dumbbells
WALKING TOE RAISES 2 15 Slow 1 MIN
controlled
ABS & CORE

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 34

NAME: GOAL: SHED BODY FAT

[0-20] PROGRAM: 5 TIMES/WEEK LOWER FOCUS PHASE 1 : CO-ORDINATION
LEG RAISES 2 15 Slow 30 SEC A: Superset Leg Raises w/t Air Bike
controlled
AIR BIKE 2 15 Slow 30 SEC
controlled
RUSSIAN TWIST 2 15 Slow 30 SEC
controlled
SUPERMAN 2 15 Slow 30 SEC
controlled
COOL-DOWN Static
Stretches

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 35

WEDNESDAY
NAME: GOAL: SHED BODY FAT
[0-20] PROGRAM: 4 TIMES/WEEK YOGA PHASE 1 : CO-ORDINATION

YOGA ASANAS SETS REPS TEMPO REST-INTERVAL NOTES

NAMASTE! FEET TOGETHER, SMILE 1 N/A N/A 30 SEC
AND TAKE FIVE DEEP BREATHES

STANDING SIDEWAYS BENDING ONE 1 N/A Slow controlled No Rest KONASANA

ARM

SIDEWAYS BENDING USING BOTH ARMS 1 N/A Slow controlled No Rest KONASANA 2

STANDING SPINAL TWIST 1 N/A Slow controlled No Rest KATICHAKRASANA

DOWNWARD FACING DOG POSE 1 N/A Slow controlled No Rest ADHO MUKHA SVANASANA

WARRIOR POSE 1 N/A Slow controlled No Rest VEERABHADRASANA

TREE POSE 1 N/A Slow controlled No Rest VRIKSHASANA

CHAIR POSE 1 N/A Slow controlled No Rest UTKATASANA

BRIDGE POSE 1 N/A Slow controlled No Rest SETU BANDHASANA

BOAT POSE 1 N/A Slow controlled No Rest NAUKASANA

BOW POSE 1 N/A Slow controlled No Rest DHANUASANA

BUTTERFLY POSE 1 N/A Slow controlled No Rest BADHAKONASANA

SITTING HALF SPINAL TWIST 1 N/A Slow controlled No Rest ARDHA MATSYENDRASANA

TWO LEGGED FORWARD POSE 1 N/A Slow controlled No Rest PASCHIMOTTANASANA

CAMEL POSE 1 N/A Slow controlled No Rest USTRASANA

CHILD POSE 1 N/A Slow controlled No Rest SHISHUASANA

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 36

NAME: GOAL: SHED BODY FAT

[0-20] PROGRAM: 4 TIMES/WEEK YOGA PHASE 1 : CO-ORDINATION
SKULL SHINING BREATHING 1 KAPAL-BHATI PRANAYAMA

ALTERNATE NOSTRIL BREATHING 1 NADI SHODHAN PRANAYAMA

CORPSE POSE 1 SHAVASANA

SAVASANA

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 37

THURSDAY
NAME: GOAL: SHED BODY FAT
[0-20] PROGRAM: 5 TIMES/WEEK UPPER FOCUS PHASE 1 : CO-ORDINATION

BODY PART/ WEIGHTS SETS REPS TEMPO REST- These workouts are a great fit for intermediate
EXERCISES INTERVAL trainees. However
WARM UP if you consider yourself a beginner or an
advanced trainee, follow the protocols
mentioned with their respective abbreviations.
B: Beginner
A: Advanced
JOG ON THE SPOT 2 N/A N/A 30 SEC Jog for 2 min for each set
A: Faster
JUMPING JACKS 2 N/A N/A 1 MIN J.J for 2 min for each set
A: Faster
SHOULDER
STANDING DUMBBELL 2 12—15 2-1-3 1 MIN B: Seated Dumbbell Press
PRESS A: Single Leg-Standing Dumbbell Press
DUMBBELL LATERAL RAISE 2 12—15 2-1-3 1 MIN B: Seated Dumbbell Lateral Raise
A: Single Leg Standing Dumbbell Lateral Raise
CHEST
STANDARD PUSH-UP 2 15 1 MIN B: Knees on floor
A: Feet on an elevated surface
SHOULDER-TAP PUSH-UP 2 15 1 MIN B:Knees on floor
A:Clap Push-up
BACK

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 38

NAME: GOAL: SHED BODY FAT

[0-20] PROGRAM: 5 TIMES/WEEK UPPER FOCUS PHASE 1 : CO-ORDINATION
BEND OVER DUMBBELL 2 12—15 2-1-3 1 MIN A: Heavy Dumbbells
ROW

ONE ARM SINGLE 2 12—15 2-1-3 1 MIN A: Heavy Dumbbells

DUMBBELL ROW

ARMS
STANDING DUMBBELL 2 12—15 2-1-3 1 MIN B: Seated Dumbbell Curls
CURLS A: Single Leg Standing Dumbbell Curls
STANDING TRICEPS 2 12—15 2-1-3 1 MIN B: Seated Triceps Dumbbell Press
DUMBBELL PRESS A: Heavy Dumbbells
UPPER ABS & CORE
BASIC CRUNCH 2 15 Slow 30 SEC A: Superset Basic Crunch w/t Toe Toucher
controlled
TOE TOUCHER 2 15 Slow 30 SEC
controlled
RUSSIAN TWIST 2 15 Slow 30 SEC A: Use a Dumbbell
controlled
PLANKS 2 Hold Slow 30 SEC A: Hold for 1 min
for 30 controlled
sec
COOL-DOWN Static
Stretches

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 39

FRIDAY
NAME: GOAL: SHED BODY FAT
[0-20] PROGRAM: 5 TIMES/WEEK LOWER FOCUS PHASE 1 : CO-ORDINATION

BODY PART/ WEIGHTS SETS REPS TEMPO REST- These workouts are a great fit for intermediate
EXERCISES INTERVAL trainees. However
WARM UP if you consider yourself a beginner or an
advanced trainee, follow the protocols
mentioned with their respective abbreviations.
B: Beginner
A: Advanced
JOG ON THE SPOT 2 N/A N/A 30 SEC Jog for 2 min for each set
A: Faster
JUMPING JACKS 2 N/A N/A 1 MIN J.J for 2 min for each set
A: Faster
THIGHS
GOBLET SQUAT 2 15 2-1-3 1 MIN B: Without dumbbells
A: Single-Leg Dumbbells Pistol Squat
DUMBBELL LUNGE 2 15 2-1-3 1 MIN B: Without Dumbbells
A: Heavy Dumbbells
CALVES
STANDING CALVE RAISE 2 15 Slow 1 MIN R: Without Dumbbells
controlled A: Heavy Dumbbells
WALKING TOE RAISES 2 15 Slow 1 MIN
controlled
ABS & CORE

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 40

NAME: GOAL: SHED BODY FAT

[0-20] PROGRAM: 5 TIMES/WEEK LOWER FOCUS PHASE 1 : CO-ORDINATION
LEG RAISES 2 15 Slow 30 SEC A: Superset Leg Raises w/t Air Bike
controlled
AIR BIKE 2 15 Slow 30 SEC
controlled
RUSSIAN TWIST 2 15 Slow 30 SEC
controlled
SUPERMAN 2 15 Slow 30 SEC
controlled
COOL-DOWN Static
Stretches

SATURDAY/SUNDAY: OFF:)

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 41

WEEK- 4
_______________________________________________________

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 42

MONDAY
NAME: GOAL: SHED BODY FAT
[0-20] PROGRAM: 5 TIMES/WEEK UPPER FOCUS PHASE 1 : CO-ORDINATION

BODY PART/ WEIGHTS SETS REPS TEMPO REST- These workouts are a great fit for
EXERCISES INTERVAL intermediate trainees. However
WARM UP if you consider yourself a beginner or
an advanced trainee, follow the
protocols mentioned with their
respective abbreviations.
B: Beginner
A: Advanced
JOG ON THE SPOT 2 N/A N/A 30 SEC Jog for 2 min for each set
A: Faster
JUMPING JACKS 2 N/A N/A 1 MIN J.J for 2 min for each set
A: Faster
SHOULDER
STANDING DUMBBELL 3 10—12 2-1-3 1 MIN B: Seated Dumbbell Press
PRESS A: Single Leg-Standing Dumbbell
Press
DUMBBELL LATERAL RAISE 2 10—12 2-1-3 1 MIN B: Seated Dumbbell Lateral Raise
A: Single Leg Standing Dumbbell
Lateral Raise
CHEST
STANDARD PUSH-UP 2 15 1 MIN B: Knees on floor
A: Feet on an elevated surface

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 43

NAME: GOAL: SHED BODY FAT

[0-20] PROGRAM: 5 TIMES/WEEK UPPER FOCUS PHASE 1 : CO-ORDINATION
SHOULDER-TAP PUSH-UP 2 15 1 MIN B:Knees on floor
A:Clap Push-up
BACK
BEND OVER DUMBBELL 3 10—12 2-1-3 1 MIN A: Heavy Dumbbells
ROW

ONE ARM SINGLE 2 10—12 2-1-3 1 MIN A: Heavy Dumbbells

DUMBBELL ROW

CIRCUIT—1 20 Jumping Jacks

1 Min Plank
20 Hop Squats
40 Glute Bridge
ARMS
STANDING DUMBBELL 2 10—12 2-1-3 1 MIN B: Seated Dumbbell Curls
CURLS A: Single Leg Standing Dumbbell
Curls
STANDING TRICEPS 2 10—12 2-1-3 1 MIN B: Seated Triceps Dumbbell Press
DUMBBELL PRESS A: Heavy Dumbbells
UPPER ABS & CORE
BASIC CRUNCH 2 15 Slow controlled 30 SEC A: Superset Basic Crunch w/t Toe
Toucher
TOE TOUCHER 2 15 Slow controlled 30 SEC
RUSSIAN TWIST 2 15 Slow controlled 30 SEC A: Use a Dumbbell

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 44

NAME: GOAL: SHED BODY FAT

[0-20] PROGRAM: 5 TIMES/WEEK UPPER FOCUS PHASE 1 : CO-ORDINATION
PLANKS 2 Hold Slow controlled 30 SEC A: Hold for 1 min
for 30
sec
COOL-DOWN Static Refer to the PDF given for the
Stretches Stretches with their respective links.

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 45

TUESDAY
NAME: GOAL: SHED BODY FAT
[0-20] PROGRAM: 5 TIMES/WEEK LOWER FOCUS PHASE 1 : CO-ORDINATION

BODY PART/ WEIGHTS SETS REPS TEMPO REST- These workouts are a great fit for
EXERCISES INTERVAL intermediate trainees. However
WARM UP if you consider yourself a beginner or
an advanced trainee, follow the
protocols mentioned with their
respective abbreviations.
B: Beginner
A: Advanced
JOG ON THE SPOT 2 N/A N/A 30 SEC Jog for 2 min for each set
A: Faster
JUMPING JACKS 2 N/A N/A 1 MIN J.J for 2 min for each set
A: Faster
THIGHS
GOBLET SQUAT 3 15 2-1-3 1 MIN B: Without dumbbells
A: Single-Leg Dumbbells Pistol Squat
DUMBBELL LUNGE 2 15 2-1-3 1 MIN B: Without Dumbbells
A: Heavy Dumbbells
CIRCUIT—2 10 Superman
30 Jumping Jacks
10 Single Leg Squat
30 Sec Fast Jog on
the Spot
CALVES

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 46

NAME: GOAL: SHED BODY FAT

[0-20] PROGRAM: 5 TIMES/WEEK LOWER FOCUS PHASE 1 : CO-ORDINATION
STANDING CALVE RAISE 3 15 Slow controlled 1 MIN R: Without Dumbbells
A: Heavy Dumbbells
WALKING TOE RAISES 2 15 Slow controlled 1 MIN
ABS & CORE
LEG RAISES 2 15 Slow controlled 30 SEC A: Superset Leg Raises w/t Air Bike
AIR BIKE 2 15 Slow controlled 30 SEC
RUSSIAN TWIST 2 15 Slow controlled 30 SEC
SUPERMAN 2 15 Slow controlled 30 SEC
COOL-DOWN Static
Stretches

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 47

WEDNESDAY
NAME: GOAL: SHED BODY FAT
[0-20] PROGRAM: 4 TIMES/WEEK YOGA PHASE 1 : CO-ORDINATION

YOGA ASANAS SETS REPS TEMPO REST-INTERVAL NOTES

NAMASTE! FEET TOGETHER, SMILE 1 N/A N/A 30 SEC
AND TAKE FIVE DEEP BREATHES

STANDING SIDEWAYS BENDING ONE 1 N/A Slow controlled No Rest KONASANA

ARM

SIDEWAYS BENDING USING BOTH ARMS 1 N/A Slow controlled No Rest KONASANA 2

STANDING SPINAL TWIST 1 N/A Slow controlled No Rest KATICHAKRASANA

DOWNWARD FACING DOG POSE 1 N/A Slow controlled No Rest ADHO MUKHA SVANASANA

WARRIOR POSE 1 N/A Slow controlled No Rest VEERABHADRASANA

TREE POSE 1 N/A Slow controlled No Rest VRIKSHASANA

CHAIR POSE 1 N/A Slow controlled No Rest UTKATASANA

BRIDGE POSE 1 N/A Slow controlled No Rest SETU BANDHASANA

BOAT POSE 1 N/A Slow controlled No Rest NAUKASANA

BOW POSE 1 N/A Slow controlled No Rest DHANUASANA

BUTTERFLY POSE 1 N/A Slow controlled No Rest BADHAKONASANA

SITTING HALF SPINAL TWIST 1 N/A Slow controlled No Rest ARDHA MATSYENDRASANA

TWO LEGGED FORWARD POSE 1 N/A Slow controlled No Rest PASCHIMOTTANASANA

CAMEL POSE 1 N/A Slow controlled No Rest USTRASANA

CHILD POSE 1 N/A Slow controlled No Rest SHISHUASANA

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 48

NAME: GOAL: SHED BODY FAT

[0-20] PROGRAM: 4 TIMES/WEEK YOGA PHASE 1 : CO-ORDINATION
SKULL SHINING BREATHING 1 KAPAL-BHATI PRANAYAMA

ALTERNATE NOSTRIL BREATHING 1 NADI SHODHAN PRANAYAMA

CORPSE POSE 1 SHAVASANA

SAVASANA

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 49

THURSDAY
NAME: GOAL: SHED BODY FAT
[0-20] PROGRAM: 5 TIMES/WEEK UPPER FOCUS PHASE 1 : CO-ORDINATION

BODY PART/ WEIGHTS SETS REPS TEMPO REST- These workouts are a great fit for
EXERCISES INTERVAL intermediate trainees. However
WARM UP if you consider yourself a beginner
or an advanced trainee, follow the
protocols mentioned with their
respective abbreviations.
B: Beginner
A: Advanced
JOG ON THE SPOT 2 N/A N/A 30 SEC Jog for 2 min for each set
A: Faster
JUMPING JACKS 2 N/A N/A 1 MIN J.J for 2 min for each set
A: Faster
SHOULDER
STANDING DUMBBELL 3 10—12 2-1-3 1 MIN B: Seated Dumbbell Press
PRESS A: Single Leg-Standing Dumbbell
Press
DUMBBELL LATERAL RAISE 2 10—12 2-1-3 1 MIN B: Seated Dumbbell Lateral Raise
A: Single Leg Standing Dumbbell
Lateral Raise
CHEST
STANDARD PUSH-UP 2 15 1 MIN B: Knees on floor
A: Feet on an elevated surface

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 50

NAME: GOAL: SHED BODY FAT

[0-20] PROGRAM: 5 TIMES/WEEK UPPER FOCUS PHASE 1 : CO-ORDINATION
SHOULDER-TAP PUSH-UP 2 15 1 MIN B:Knees on floor
A:Clap Push-up
BACK
BEND OVER DUMBBELL 3 10—12 2-1-3 1 MIN A: Heavy Dumbbells
ROW

ONE ARM SINGLE 2 10—12 2-1-3 1 MIN A: Heavy Dumbbells

DUMBBELL ROW

CIRCUIT—1 20 Jumping Jacks

1 Min Plank
20 Hop Squats
40 Glute Bridge
ARMS
STANDING DUMBBELL 2 10—12 2-1-3 1 MIN B: Seated Dumbbell Curls
CURLS A: Single Leg Standing Dumbbell
Curls
STANDING TRICEPS 2 10—12 2-1-3 1 MIN B: Seated Triceps Dumbbell Press
DUMBBELL PRESS A: Heavy Dumbbells
UPPER ABS & CORE
BASIC CRUNCH 2 15 Slow controlled 30 SEC A: Superset Basic Crunch w/t Toe
Toucher
TOE TOUCHER 2 15 Slow controlled 30 SEC
RUSSIAN TWIST 2 15 Slow controlled 30 SEC A: Use a Dumbbell

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 51

NAME: GOAL: SHED BODY FAT

[0-20] PROGRAM: 5 TIMES/WEEK UPPER FOCUS PHASE 1 : CO-ORDINATION
PLANKS 2 Hold Slow controlled 30 SEC A: Hold for 1 min
for 30
sec
COOL-DOWN Static
Stretches

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 52

FRIDAY
NAME: GOAL: SHED BODY FAT
[0-20] PROGRAM: 5 TIMES/WEEK LOWER FOCUS PHASE 1 : CO-ORDINATION

BODY PART/ WEIGHTS SETS REPS TEMPO REST- These workouts are a great fit for
EXERCISES INTERVAL intermediate trainees. However
WARM UP if you consider yourself a beginner or an
advanced trainee, follow the protocols
mentioned with their respective
abbreviations.
B: Beginner
A: Advanced
JOG ON THE SPOT 2 N/A N/A 30 SEC Jog for 2 min for each set
A: Faster
JUMPING JACKS 2 N/A N/A 1 MIN J.J for 2 min for each set
A: Faster
THIGHS
GOBLET SQUAT 3 15 2-1-3 1 MIN B: Without dumbbells
A: Single-Leg Dumbbells Pistol Squat
DUMBBELL LUNGE 2 15 2-1-3 1 MIN B: Without Dumbbells
A: Heavy Dumbbells
CIRCUIT—2 10 Superman
30 Jumping Jacks
10 Single Leg
Squat
30 Sec Fast Jog
on the Spot

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 53

NAME: GOAL: SHED BODY FAT

[0-20] PROGRAM: 5 TIMES/WEEK LOWER FOCUS PHASE 1 : CO-ORDINATION

CALVES
STANDING CALVE RAISE 3 15 Slow controlled 1 MIN R: Without Dumbbells
A: Heavy Dumbbells
WALKING TOE RAISES 2 15 Slow controlled 1 MIN
ABS & CORE
LEG RAISES 2 15 Slow controlled 30 SEC A: Superset Leg Raises w/t Air Bike
AIR BIKE 2 15 Slow controlled 30 SEC
RUSSIAN TWIST 2 15 Slow controlled 30 SEC
SUPERMAN 2 15 Slow controlled 30 SEC
COOL-DOWN Static
Stretches

SATURDAY/SUNDAY: OFF:)

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 54

WEEK- 5
_______________________________________________________

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 55

MONDAY
NAME: GOAL: SHED BODY FAT
[0-20] PROGRAM: 5 TIMES/WEEK UPPER FOCUS PHASE 1 : CO-ORDINATION

BODY PART/ WEIGHTS SETS REPS TEMPO REST- These workouts are a great fit for
EXERCISES INTERVAL intermediate trainees. However
WARM UP if you consider yourself a beginner
or an advanced trainee, follow the
protocols mentioned with their
respective abbreviations.
B: Beginner
A: Advanced
JOG ON THE SPOT 2 N/A N/A 30 SEC Jog for 2 min for each set
A: Faster
JUMPING JACKS 2 N/A N/A 1 MIN J.J for 2 min for each set
A: Faster
SHOULDER
STANDING DUMBBELL 3 10—12 2-1-3 1 MIN B: Seated Dumbbell Press
PRESS A: Single Leg-Standing Dumbbell
Press
DUMBBELL LATERAL RAISE 2 10—12 2-1-3 1 MIN B: Seated Dumbbell Lateral Raise
A: Single Leg Standing Dumbbell
Lateral Raise
CHEST
STANDARD PUSH-UP 2 15 1 MIN B: Knees on floor
A: Feet on an elevated surface

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 56

NAME: GOAL: SHED BODY FAT

[0-20] PROGRAM: 5 TIMES/WEEK UPPER FOCUS PHASE 1 : CO-ORDINATION
SHOULDER-TAP PUSH-UP 2 15 1 MIN B:Knees on floor
A:Clap Push-up
BACK
BEND OVER DUMBBELL 3 10—12 2-1-3 1 MIN A: Heavy Dumbbells
ROW

ONE ARM SINGLE 2 10—12 2-1-3 1 MIN A: Heavy Dumbbells

DUMBBELL ROW

CIRCUIT—1 20 Jumping Jacks

1 Min Plank
20 Hop Squats
40 Glute Bridge
ARMS
STANDING DUMBBELL 2 10—12 2-1-3 1 MIN B: Seated Dumbbell Curls
CURLS A: Single Leg Standing Dumbbell
Curls
STANDING TRICEPS 2 10—12 2-1-3 1 MIN B: Seated Triceps Dumbbell Press
DUMBBELL PRESS A: Heavy Dumbbells
UPPER ABS & CORE
BASIC CRUNCH 2 15 Slow controlled 30 SEC A: Superset Basic Crunch w/t Toe
Toucher
TOE TOUCHER 2 15 Slow controlled 30 SEC
RUSSIAN TWIST 2 15 Slow controlled 30 SEC A: Use a Dumbbell

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 57

NAME: GOAL: SHED BODY FAT

[0-20] PROGRAM: 5 TIMES/WEEK UPPER FOCUS PHASE 1 : CO-ORDINATION
PLANKS 2 Hold Slow controlled 30 SEC A: Hold for 1 min
for 30
sec
COOL-DOWN Static
Stretches

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 58

TUESDAY
NAME: GOAL: SHED BODY FAT
[0-20] PROGRAM: 5 TIMES/WEEK LOWER FOCUS PHASE 1 : CO-ORDINATION

BODY PART/ WEIGHTS SETS REPS TEMPO REST- These workouts are a great fit for
EXERCISES INTERVAL intermediate trainees. However
WARM UP if you consider yourself a beginner
or an advanced trainee, follow the
protocols mentioned with their
respective abbreviations.
B: Beginner
A: Advanced
JOG ON THE SPOT 2 N/A N/A 30 SEC Jog for 2 min for each set
A: Faster
JUMPING JACKS 2 N/A N/A 1 MIN J.J for 2 min for each set
A: Faster
THIGHS
GOBLET SQUAT 3 15 2-1-3 1 MIN B: Without dumbbells
A: Single-Leg Dumbbells Pistol
Squat
DUMBBELL LUNGE 2 15 2-1-3 1 MIN B: Without Dumbbells
A: Heavy Dumbbells
CIRCUIT—2 10 Superman
30 Jumping Jacks
10 Single Leg Squat
30 Sec Fast Jog on the
Spot

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 59

NAME: GOAL: SHED BODY FAT

[0-20] PROGRAM: 5 TIMES/WEEK LOWER FOCUS PHASE 1 : CO-ORDINATION

CALVES
STANDING CALVE RAISE 3 15 Slow controlled 1 MIN R: Without Dumbbells
A: Heavy Dumbbells
WALKING TOE RAISES 2 15 Slow controlled 1 MIN
ABS & CORE
LEG RAISES 2 15 Slow controlled 30 SEC A: Superset Leg Raises w/t Air
Bike
AIR BIKE 2 15 Slow controlled 30 SEC
RUSSIAN TWIST 2 15 Slow controlled 30 SEC
SUPERMAN 2 15 Slow controlled 30 SEC
COOL-DOWN Static
Stretches

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 60

WEDNESDAY
NAME: GOAL: SHED BODY FAT
[0-20] PROGRAM: 4 TIMES/WEEK YOGA PHASE 1 : CO-ORDINATION

YOGA ASANAS SETS REPS TEMPO REST-INTERVAL NOTES

NAMASTE! FEET TOGETHER, SMILE 1 N/A N/A 30 SEC
AND TAKE FIVE DEEP BREATHES

STANDING SIDEWAYS BENDING ONE 1 N/A Slow controlled No Rest KONASANA

ARM

SIDEWAYS BENDING USING BOTH ARMS 1 N/A Slow controlled No Rest KONASANA 2

STANDING SPINAL TWIST 1 N/A Slow controlled No Rest KATICHAKRASANA

DOWNWARD FACING DOG POSE 1 N/A Slow controlled No Rest ADHO MUKHA SVANASANA

WARRIOR POSE 1 N/A Slow controlled No Rest VEERABHADRASANA

TREE POSE 1 N/A Slow controlled No Rest VRIKSHASANA

CHAIR POSE 1 N/A Slow controlled No Rest UTKATASANA

BRIDGE POSE 1 N/A Slow controlled No Rest SETU BANDHASANA

BOAT POSE 1 N/A Slow controlled No Rest NAUKASANA

BOW POSE 1 N/A Slow controlled No Rest DHANUASANA

BUTTERFLY POSE 1 N/A Slow controlled No Rest BADHAKONASANA

SITTING HALF SPINAL TWIST 1 N/A Slow controlled No Rest ARDHA MATSYENDRASANA

TWO LEGGED FORWARD POSE 1 N/A Slow controlled No Rest PASCHIMOTTANASANA

CAMEL POSE 1 N/A Slow controlled No Rest USTRASANA

CHILD POSE 1 N/A Slow controlled No Rest SHISHUASANA

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 61

NAME: GOAL: SHED BODY FAT

[0-20] PROGRAM: 4 TIMES/WEEK YOGA PHASE 1 : CO-ORDINATION
SKULL SHINING BREATHING 1 KAPAL-BHATI PRANAYAMA

ALTERNATE NOSTRIL BREATHING 1 NADI SHODHAN PRANAYAMA

CORPSE POSE 1 SHAVASANA

SAVASANA

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 62

THURSDAY
NAME: GOAL: SHED BODY FAT
[0-20] PROGRAM: 5 TIMES/WEEK UPPER FOCUS PHASE 1 : CO-ORDINATION

BODY PART/ WEIGHTS SETS REPS TEMPO REST- These workouts are a great fit for
EXERCISES INTERVAL intermediate trainees. However
WARM UP if you consider yourself a beginner
or an advanced trainee, follow the
protocols mentioned with their
respective abbreviations.
B: Beginner
A: Advanced
JOG ON THE SPOT 2 N/A N/A 30 SEC Jog for 2 min for each set
A: Faster
JUMPING JACKS 2 N/A N/A 1 MIN J.J for 2 min for each set
A: Faster
SHOULDER
STANDING DUMBBELL 3 10—12 2-1-3 1 MIN B: Seated Dumbbell Press
PRESS A: Single Leg-Standing Dumbbell
Press
DUMBBELL LATERAL RAISE 2 10—12 2-1-3 1 MIN B: Seated Dumbbell Lateral Raise
A: Single Leg Standing Dumbbell
Lateral Raise
CHEST
STANDARD PUSH-UP 2 15 1 MIN B: Knees on floor
A: Feet on an elevated surface

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com
 63

NAME: GOAL: SHED BODY FAT

[0-20] PROGRAM: 5 TIMES/WEEK UPPER FOCUS PHASE 1 : CO-ORDINATION
SHOULDER-TAP PUSH-UP 2 15 1 MIN B:Knees on floor
A:Clap Push-up
BACK
BEND OVER DUMBBELL 3 10—12 2-1-3 1 MIN A: Heavy Dumbbells
ROW

ONE ARM SINGLE 2 10—12 2-1-3 1 MIN A: Heavy Dumbbells

DUMBBELL ROW

CIRCUIT—1 20 Jumping Jacks

1 Min Plank
20 Hop Squats
40 Glute Bridge
ARMS
STANDING DUMBBELL 2 10—12 2-1-3 1 MIN B: Seated Dumbbell Curls
CURLS A: Single Leg Standing Dumbbell
Curls
STANDING TRICEPS 2 10—12 2-1-3 1 MIN B: Seated Triceps Dumbbell Press
DUMBBELL PRESS A: Heavy Dumbbells
UPPER ABS & CORE
BASIC CRUNCH 2 15 Slow controlled 30 SEC A: Superset Basic Crunch w/t Toe
Toucher
TOE TOUCHER 2 15 Slow controlled 30 SEC
RUSSIAN TWIST 2 15 Slow controlled 30 SEC A: Use a Dumbbell

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NAME: GOAL: SHED BODY FAT

[0-20] PROGRAM: 5 TIMES/WEEK UPPER FOCUS PHASE 1 : CO-ORDINATION
PLANKS 2 Hold Slow controlled 30 SEC A: Hold for 1 min
for 30
sec
COOL-DOWN Static
Stretches

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FRIDAY
NAME: GOAL: SHED BODY FAT
[0-20] PROGRAM: 5 TIMES/WEEK LOWER FOCUS PHASE 1 : CO-ORDINATION

BODY PART/ WEIGHTS SETS REPS TEMPO REST- These workouts are a great fit for
EXERCISES INTERVAL intermediate trainees. However
WARM UP if you consider yourself a beginner
or an advanced trainee, follow the
protocols mentioned with their
respective abbreviations.
B: Beginner
A: Advanced
JOG ON THE SPOT 2 N/A N/A 30 SEC Jog for 2 min for each set
A: Faster
JUMPING JACKS 2 N/A N/A 1 MIN J.J for 2 min for each set
A: Faster
THIGHS
GOBLET SQUAT 3 15 2-1-3 1 MIN B: Without dumbbells
A: Single-Leg Dumbbells Pistol
Squat
DUMBBELL LUNGE 2 15 2-1-3 1 MIN B: Without Dumbbells
A: Heavy Dumbbells
CIRCUIT—2 10 Superman
30 Jumping Jacks
10 Single Leg Squat
30 Sec Fast Jog on the
Spot

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 66

NAME: GOAL: SHED BODY FAT

[0-20] PROGRAM: 5 TIMES/WEEK LOWER FOCUS PHASE 1 : CO-ORDINATION

CALVES
STANDING CALVE RAISE 3 15 Slow controlled 1 MIN R: Without Dumbbells
A: Heavy Dumbbells
WALKING TOE RAISES 2 15 Slow controlled 1 MIN
ABS & CORE
LEG RAISES 2 15 Slow controlled 30 SEC A: Superset Leg Raises w/t Air
Bike
AIR BIKE 2 15 Slow controlled 30 SEC
RUSSIAN TWIST 2 15 Slow controlled 30 SEC
SUPERMAN 2 15 Slow controlled 30 SEC
COOL-DOWN Static
Stretches

SATURDAY/SUNDAY: OFF:)

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 67

LIST OF STRETCHES
1. Gastrocnemius stretch
2. Soleus stretch
3. Hamstring stretch
4. Standing hip flexor stretch
5. Standing adductor stretch
6. Erector spinae stretch
7. Latissimus dorsi ball stretch
8. Pectoral ball stretch
9. Neck Stretch

Note: To use a foam roller can be learned by checking out this link.

© 2016 Fabulous Body Inc-All Rights Reserved

www.Fabulousbody.com