TABLE OF CONTENTS
READY TO GET IN SHAPE?
REMEMBER TO GIVE YOUR BODY TIME TO RECOVER
HOW LONG TIME DOES IT TAKE?
IF YOU DON’T HAVE FITNESS EQUIPMENT
EXAMPLES OF HOW TO USE RUBBER BAND INSTEAD OF WEIGHTS
FOR HOW LONG SHOULD I STICK TO THIS PROGRAM?
DAY 1: Full Body Workout
DAY 2: Lower Body Focus
DAY 3: Upper Body Focus
ADDITIONAL TIPS
WHY 10-12 REPS
WHY 3 SETS
WHAT & WHEN SHOULD I EAT BEFORE?
10 FOOD AFTER WORK-OUT
WHEN WE TRAIN WE NEED TO EAT MORE
EXERCISE EXPLANATION