30 day workout p lan

© N o u r i s h M o v e L o v e , L L C A l l r i g h t s re s er v e d , i n c l u d i n g t h e r i g h t t o re p r o d u c e t h i s b o o k o r p o r t i o n s t h ere o f i n a n y f o r m – u n a u t h o r i z e d re p r o d u c t i o n , i n a n y m a n n er , i s p r o h i b i t e d . D i s c l a i m er : P l e a s e c o n s u l t w i t h y o u r p h y s i c i a n b e f o re b e g i n n i n g a n y n e w e x er c i s e o r n u t r i t i o n p r o g ra m . T h e i n f o r m a t i o n p r o v i d e d w i t h t h i s w o r k o u t p l a n i s i n t e n d e d f o r g e n era l i n f o r m a t i o n a n d u s e ; i t d o e s n o t i n c l u d e s p e c i f i c , i n d i v i d u a l i z e d re c o m m e n d a t i o n s a n d i s n o t i n t e n d e d a s m e d i c a l a d v i c e . A s re s e a r c h e v o l v e s , h e a l t h i n f o r m a t i o n c o n t i n u a l l y c h a n g e s . T h u s , y o u s h o u l d n o t re l y o n a n y i n f o r m a t i o n g a t h ere d h ere a s a s u b s t i t u t e f o r m e d i c a l a d v i c e o r c o n s u l t a t i o n w i t h m e d i c a l p r o f e s s i o n a l s . T h i s w o r k o u t p l a n i s n o t i n t e n d e d t o d i a g n o s e , t re a t , c u re o r p re v e n t a n y c o n d i t i o n o r d i s e a s e . B e f o re y o u b e g i n a n y n e w e x er c i s e o r n u t r i t i o n p r o g ra m N o u r i s h M o v e L o v e , L L C re c o m m e n d s t h a t y o u c o n s u l t w i t h y o u r p h y s i c i a n . N o u r i s h M o v e L o v e , L L C p r i m a r i l y e d u c a t e s c l i e n t s t o a s s u m e m o re p ers o n a l re s p o n s i b i l i t y f o r t h e i r h e a l t h b y a d o p t i n g a h e a l t h y a n d a c t i v e l i f e s t y l e b a s e d o n a n u t r i e n t d e n s e d i e t .

C o p y r i g h t 2 0 1 5 N o u r i s h M o v e L o v e – A l l R i g h t s R e s er v e d

xolindsey

i f you have any questions regarding the workout plan or videos, you can always emai l lindsey@nourishmovelove.com

Thank you for purchasing the move 30 day workout plan.

There are no more I’ ll start tomorrow's here. Your daily sweat sessions are completely mapped out for your for the next 30 days {no more wondering....to workout or netflix...you’ve committed to the workout}.

This fitness plan is designed for the busy career woman, wife and/or mother who wants to see body-changing results without having to spend hours in the gym.

Let me show you how 20 minutes a day of compound, major metabolic exercises can give you the lean, sculpted and tone body you want.

Now let’s sweat. Follow my simple, 20 minute workouts and by the end of this 30 day program not only will your daily sweat session be a must, but you’ll be feeling strong {which typically results in a new set of dumbbells and probably a new workout top or two}.

hello bea ut i fu l

tag @nouri shmove love on i nstagram to show me your swea ty se l f i es !

table of contents

3 welcome

5 helpful tips 6 get started

7 measurementsday one to day 30

9 how to photosp lan ks , pushups , burpees

8 physical fitnessday one to day 30

10 workout schedule- 6 days a week- 4 days a week- make your own

101112

13 Yay!

so g lad you jo i ned us !

just for you wha t you need to g et s tar ted

you d id i t !

Make the workout plan work for you.

just 4 tips for making the most of the

workout plan

1# Do your best to fol low the workout plan/calendar, but li fe happens so don’t fret when things don’t go according the the ‘plan’ . Just don’t let one missed workout snowball into the next day or an entire week of missed workouts. Feel free to make your own workout calendar {we included a blank one for you to customize on page 12}, to better sui t your needs or f i t your training regiment.

Plan ahead, schedule your workouts weekly. 2# We al l wake up wi th the best of intentions, but then we whip out excuse #187 to not workout. No excuses, look ahead at your schedule for the week and schedule your workouts, block off the time on your calendar like you would a meeting wi th your boss or doctor’s appointment.

Track your progress. 3# Included on pages 7 and 8 are physical f i tness test and measurement guides to help you track your progress. Complete the measurement guide {page 7} and the physical f i tness test {page 8} before you start the program. Then setgoals for the increase you want to see in your progress at the end of the 30 days, which leads into tip number 4…

Set a goal and reward yourself.4# We are al l more apt to commi t to a f i tness schedule when there is an end goal in mind - complete a 5K, increase your race time, feel comfortable in a swimsui t to take the kids swimming and such. Set a goal, wri te i t down and share i t wi th a couple close friends. I f you need help setting goals simply complete the physical f i tness test and measurement guide on pages 7-8 before you start the program and set goals for where you want to be when you finish the 30 days. When you accomplish your goals, celebrate and reward yourself {who doesn’t love new yoga pants}!

**Note: everyone’s starting point and physical conditions are different, you may have to adjust

the workout calendar, modify exercises {modifications are offered for all fi tness levels in the videos} and move workouts around to fi t your schedule, activity level and training

regiment. It’s all part of making the plan work for you. If you have any questions regarding the workout plan or videos, you can always

email lindsey@nourishmovelove.com.

get started what you need to get started:

Fi tness test and measurement gu id e to track your progress {pag es 7 and 8}

Workout ca lendar {pag es 10-12}

Workout v id eos {move to ta l body , move strength + tone upper , move strength + power lower , move barre scu lp t , move barre card io , move bodyweight burnout}

Yoga ma t

Du mbbe l ls {recommend heav i er , 8-20 lbs , and l i gh ter , 2-5 lbs , set}

Workout c lo thes and shoes

Towel and wa ter bo t t le

Chai r or s too l for barre workouts

So f t Tape Measure { for f i tness test and measurement gu id e}

Sca le { for f i tness test and measurement gu id e}

Pu t t i ng on those shoes wi l l be the hard est par t o f your workout bu t trust me, once you do , you ’ l l be lov i ng yourse l f for i t . Just go ahead and take tha t l eap o f fa i th i n yourse l f .

tip

weight:

hips:

shoulder circumference:

waist:

f lexed bicep:

thigh:

day one measurements

fitnessguide fitness test and measurement

guide to track your progress

before

photos

whereyouat

Before you start the workout program complete these measurements and fi tness test so you have a baseline starting point and can track your progress {set goals and rewards.. .new yoga pants}!

have someone take 3 photos of you {front, back, profi le}. I f you are comfortable I would love i t i f you shared your before and after photos wi th me {lindsey@nourishmovelove.com}.

use a soft tape measure for the circumference measurements

weight:

hips:

shoulder circumference:

waist:

f lexed bicep:

thigh:

day thirty measurements

push-ups:

burpees:

low plank:

day one measurementsNumber of push-ups completed in 60 seconds.

Record number completed on knees or toes.

Low plank hold ti l l fai lure. Hold low plank ti l l fai lure and record time.

Number of burpees {wi thout push up at the bottom} in 60 seconds. Record number completed.

push-ups:

burpees:

low plank:

day thirty measurementsNumber of push-ups completed in 60 seconds.

Record number completed on knees or toes.

Low plank hold ti l l fai lure. Hold low plank ti l l fai lure and record time.

Number of burpees {wi thout push up at the bottom} in 60 seconds. Record number completed.

fitnessguide fitness test and measurement

guide to track your progress

physical

fitness warm up wi th a light jog or dynamic body warm up {high knees, butt kicks, jumping jacks}

photos of correct form for these exercises are featured on page 9

fitnessguide fitness test photos

warm up wi th a light jog or dynamic body warm up {high knees, butt kicks, jumping jacks}

planklowpush-ups

burpees

workoutcalendar {6 days a week}

goal: move your body, 20 minutes a day, for 30 days.

mon tue wed thur fri sat sunmovetotalbody

movetotalbody

movetotalbody

movetotalbody

movestrength +

tone upper

movestrength +

tone upper

movestrength +

tone upper

movestrength +

tone upper

movestrength +

powerlower

movestrength +

powerlower

movestrength +

powerlower

movestrength +

powerlower

movebarresculpt

movebarre sculpt

movebarresculpt

movebarresculpt

movebarresculpt

movebarrecardio

movebarrecardio

movebarrecardio

movebarrecardio

movebodyweight

burnout

movebodyweight

burnout

movebodyweight

burnout

movebodyweight

burnout

active recovery on own

{walk/jog/stretch}

movebarre sculpt

active recovery on own

{walk/jog/stretch}

movebarre sculpt

active recovery on own

{walk/jog/stretch}

movebarre sculpt

active recovery on own

{walk/jog/stretch}

workoutcalendar {4 days a week}

goal: move your body, 20 minutes a day, for 30 days.

mon tue wed thur fri sat sunmovetotalbody

movebodyweight

burnout

movetotalbody

movebodyweight

burnout

movestrength +

toneupper

movebarresculpt

movestrength +

toneupper

movebarresculpt

movebarre cardio

movestrength +

powerlower

movetotalbody

movestrength +

powerlower

movetotalbody

movebarre cardio

movebarre cardio

movebarre cardio

movebarre sculpt

movebarre sculpt

workoutcalendar {customize your own}

goal: move your body, 20 minutes a day, for 30 days.

mon tue wed thur fri sat sunFeel free to make your own workout calendar to better suit your needs or fit your training regiment.

tag @nouri shmove love on i nstagram to show me your swea ty se l f i es !

6 videos, 4 weeks, 20 minutes a day. How do you feel? I ’d love to hear from you and get your feedback on my workout videos and move program - emai l lindsey@nourishmovelove.com.

I f you thought this program was valuable, i t would make me oh so happy if you shared i t wi th a friend. I f you’re friend mentions your name when purchasing the program, I ’ l l send you some bonus referral gifts.

Ready for more? Head on over to nourishmovelove.com for more workouts and my nourish meal plan ebook {50+ clean recipes to fuel your workouts}.

yay you did i t!