Easy Home Workout & Diet Program to fit into your busy day.

Students will practice daily 15 minute body weight routines demonstrated by ALL Bodies Fitness Master Trainer, Patricia.

Section 1 - Welcome

• Workout Overview video

• Video introduction to this home workout program.

• How to use this program video.

• Free PDF exercise and diet journal download.

Section 2 - Nutritional Strategies

• Nutritional video for healthy strategies to lose weight.

• Free PDF E-Book about a fiber intake diet strategy.

• A 3-page PDF of common foods and their fiber content.

Section 3 - Stretching

• Introduction to Stretching.

• Free Stretching Chart Downloads

Section 4 - Daily 15 Min Beginner Body Weight Workouts

• Day 1 - Body weight exercises for beginners.  Only a chair and your own body weight needed.  Includes 6 mins low impact cardio, squats, wall push-ups, slow marching for Abs/Balance, and finishes with stretching.  Does not require you to get on the floor.

• Day 2 - Body weight exercises for beginners.  Only a chair and your own body weight needed.  Includes 4 mins low impact cardio, wall push-ups, hip opening gate swings, firebucket reaches, and finishes with stretching.  Does not require you to get on the floor.

• Day 3 - Exercises for beginners focusing on upper body.  Only (2) sixteen oz. canned goods, a chair, and your own body weight needed.  Includes 4 mins low impact cardio, wall push-ups, bent over rows, triceps wall push-ups, front and lateral shoulder raises, bicep curls, and finishes with stretching.  Does not require you to get on the floor.  (This is a video using weights, and should not be practiced consecutive days before or after the video on day number 6, or completed independently two days in a row.)  Review section 1, ("How to use this program") video guide for more details.

• Day 4 - Body weight exercises for beginners.  Only a chair and your own body weight needed.  Includes 3.5 mins low impact cardio, kickbacks, leg extensions, squats, sumo squats, standing inner thigh adductions, and finishes with stretching.  Does not require you to get on the floor.

• Day 5  - Body weight exercises for beginners.  Only a chair, your own body weight needed, and any size book is optional.  Includes 3.5 mins low impact cardio, squats, wall push - ups, seated Abs, hip opening gate swings, and finishes with stretching.  Does not require you to get on the floor.

• Day 6 -  Full body exercises for beginners using light weights.  Only (2) sixteen oz. canned goods, a chair, and your own body weight needed.  Includes 3.5 mins low impact cardio, squats with a bicep curl, lateral raises, wall push-ups, kickbacks, seated Abs, triceps push-ups, front raises, leg extensions, sumo squats, bent over rows, and finishes with stretching.  Does not require you to get on the floor.  (This is a video using weights, and should not be practiced consecutive days before or after the video on day number 3, or completed independently two days in a row.)  Review section 1, ("How to use this program") video guide for more details.

Section 5 - Bonus 30 Minute Cardio and Strength Workout - NEW

• Are you ready for a full 30 minute workout? Are the 15 minute sessions not enough for you? Want more cardio? Try this 30 minute session of low impact cardio combined with a sprinkling of body weight strength training that will keep your heart rate elevated as you burn lots of calories! Remember you can try this and hit pause/stop if you need to go back to the 15 minute workouts. Just make sure that you cool-down and stretch properly if you do not complete the entire video!