The Body Sculpting Bible for Women (117 page)

Weeks 5 & 6

Cardio and Inner/Outer Thighs, and Abs

AEROBIC ACTIVITY

40 minutes of fast walking, stationary biking, or any other type of aerobic activity you enjoy while bringing you to your target heart rate.

Please refer to
www.BodySculptingBible.com
for updated workouts and additional cardio routines.

WHAT TO DO AFTER WEEK SIX?

By going through all three Body Sculpting Bible Workouts you have learned many useful exercises that target your muscles in a very efficient manner. After week six, you can retain the main structure of the workout but substitute the recommended exercises with similar ones. Don’t be afraid to experiment!

Another alternative, if you want to take your body to the next level, is to try out the Advanced Routine, Or, if you want to gain more muscle mass, you may want to try the mass gaining program.

14-Day Rapid Body Sculpting Workout #1

SPECIAL INSTRUCTIONS FOR WEEKS 1 & 2

Use modified compound supersets. Perform modified compound supersets by performing the first exercise, resting for the prescribed rest period, performing the second exercise, resting the prescribed rest period and going back to the first exercise. Continue in this manner until you have performed all of the prescribed number of sets, and then continue with the next modified compound superset. You will repeat Day 1 on Monday, Day 2 on Wednesday, and Day 3 on Friday.

Weeks 1 & 2

Cardio and Abs

AEROBIC ACTIVITY

15 minutes of fast walking, stationary bike, or any other type of aerobic activity that you enjoy while bringing you to your target heart rate.

Please refer to
www.BodySculptingBible.com
for updated workouts and additional cardio routines.

14-Day Rapid Body Sculpting Workout #1

SPECIAL INSTRUCTIONS FOR WEEKS 3 & 4

Use supersets. Perform supersets by pairing exercises with no rest period in between. Only rest after the two exercises have been performed consecutively. Repeat for the prescribed number of sets and then move on to the next pair of exercises. You will repeat Day 1 on Monday, Day 2 on Wednesday, and Day 3 on Friday.

Weeks 3 & 4

Cardio and Abs

AEROBIC ACTIVITY

20 minutes of fast walking, stationary bike, or any other type of aerobic activity that you enjoy while bringing you to your target heart rate.

Please refer to
www.BodySculptingBible.com
for updated workouts and additional cardio routines.

14-Day Rapid Body Sculpting Workout #1

SPECIAL INSTRUCTIONS FOR WEEKS 5 & 6

Use giant sets. Perform four exercises with no rest period in between. Only rest after the four exercises have been performed consecutively. Repeat for the prescribed number of sets and then move on to the second group of exercises. You will repeat Day 1 on Monday, Day 2 on Wednesday, and Day 3 on Friday.