Jumpin_Around_eBook_linked1.pdf

Jumpin’ Around Monthly Workout Program

TABLE OF CONTENTS Disclaimer of Liability Copyright Information About Us Wear WayofGray How To Use This Book Calendar Fitness Test & Additional Results Rest Days Week 1 Week 2 Week 3 Week 4 Vegan Pina Colada Anyone? Help Grow This Community

3 4 5 6 7 8 10 11 12 17 22 27 33 34

FAQ Tabata Explained AMRAP Explained Tipping The Scale Explained Pyramid Explained Circuit Explained Sophie’s Word of Advice We Love You

35 38 39 40 41 42 43 44

DISCLAIMER OF LIABILITY All eBooks are provided by WayofGray on an “as is” and “as available” basis. Thus, all purchasers and/or readers of any WayofGray eBook expressly agree that their download, use, application or interpretation of any WayofGray eBook is done so at their sole and exclusive risk. To the full extent permissible by applicable law, WayofGray disclaims all warranties, express of implied, including, but not limited to, implied warranties or merchantability and fitness for a particular purpose related to all eBooks. WayofGray does not warrant that any eBook will be free of viruses or other harmful components. WayofGray shall not be liable for any damages of any kind arising from the download, use, application or interpretation of any WayofGray eBook, including, but not limited to direct, indirect, incidental, punitive, and consequential damages. Some jurisdictions do not allow the limitation or exclusion of liability for incidental or consequential damages, so some of the above limitations may not apply to certain purchasers and/or readers of a WayofGray eBook. Health Canada has not evaluated the statements contained on www.wayofgray.com or in any WayofGray eBook. The ideas, concepts and opinions expressed in the WayofGray eBooks are for general information purposes only. As such, the books are provided with the understanding that the author and publisher as well as any affiliates, officers, directors, vendors, and other entities are not rendering any medical advice nor should the eBooks be used as a substitute for such medical advise. Furthermore, they should not be used to diagnose, prescribe, or treat any disease, illness, injury, or other medical condition. It is imperative that you consult your physician before using this product or starting any exercise program as fitness training and diet can result in serious or fatal injury. Risk of injury can be lessened when safe techniques and common sense are practiced. Additionally, you should consult your physician to assist you in determining the target heart rate zone appropriate for your age and physical condition as certain exercise programs or types of equipment may not be appropriate for all people. If any of the following apply to you, a physician’s advice and consent is absolutely essential: • You are under the age of 18 • You are over the age of 35 • You are not an experienced or frequent participant of a regular fitness program • You are a pregnant woman • You have preexisting health problems • You are taking medication that may affect your heart rate Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

COPYRIGHT INFORMATION Copyright © 2014 by WayofGray, Inc. All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. For permission requests, write to the publisher, addressed “Attention: Copyright,” at the address below: WayofGray, Inc. #220, 8 Perron Street St. Albert, Alberta, Canada T8N 1E4 www.wayofgray.com Printed in Canada. First Printing, 2014 Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

ABOUT US

My name is Sophie Gray, more commonly known as WayofGray, and it is my goal to change the way you feel about exercise. As an aspiring model turned Certified Personal Trainer, I know the struggle you feel when it comes to looking a certain way, but I also understand the importance of exercise, and how it extends far beyond weight loss. The confusion of what to do in the gym is real and can be intimidating, but I am here to help alleviate your uncertainty. Over the past three years, I have learned a lot about the meaning of health, and I have drastically changed my motives from weight loss to happiness. In life we are meant to find a healthy balance, and I understand that most of us do not have time to spend hours in the gym – that is why I am dedicated to making workouts that are both quick and effective. I have teamed up with my personal trainer to bring you more. Our Monthly Workout Programs are designed to get progressively harder and kick your butt into shape! We are so excited for you to start your journey with us! By using these workouts, you are opening yourself up to endless possibilities! These possibilities include weight loss, smiling more, laughing more, clearer skin, stronger hair, and a significant increase in appetite (not a bad thing). You have the potential to open yourself to confidence, insight, and self-realization. Way of Gray started as a simple Instagram page, but it has quickly become a place where passionate, health conscious people can share common ground. Whether you are looking for a killer workout, delicious recipe, or a pick me up, Way of Gray has you covered. Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

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LUNAR LOVE JERSEY Find out more at the WayofGray store!

Whether you wear the shirt during one of our workouts, out and about or around the house, you’ll look stylish and most importantly, you’ll know your shirt was ethically made. The first article of clothing in our collection is the WayofGray Lunar Love Jersey. The shirt was printed on 100% Cerified Organic Cotton and was produced through Continental Clothing; a part of the Fair Wear Foundation. The FWF is a third party organization that ensures ethical labor practices are used.

HOW TO USE THIS BOOK We are SO excited to have you start our Monthly Workout Program! The workouts in this book are designed to be done in the order they’re listed. However, you can do them how you see fit. For your convenience we have supplied a calendar which shows your workout days and your rest days. We recommend that you follow our format to ensure optimal results. Each day includes a warm up, workout and cool down. By warming up and cooling down each day, not only do you reduce the risk of injury, but take yourself that much closer to your goals. If you miss a day, don’t worry but we ask that you keep the same amount of rest days between workouts (2 days on, 1 day off, 2 days on, 2 days off) in order to properly recover. You can start your program on whatever day works best for you.

The last pages of this book cover any questions you may have and provide a breakdown of each workout format. If you don’t have a jump rope, don’t fret! Simply just jump up and down! Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

MONTH OF: DAY #1

DAY #2

DAY #4

DAY #5

DAY #8

DAY #9

DAY #11

DAY #12

DAY #15

DAY #16

DAY #18

DAY #19

DAY #22

DAY #23

DAY #24

DAY #25

Don’t allow the scale to be a measurement of your self-worth

FITNESS TEST

How many can you do in 1 minute? Burpees Squats Crunches Push Ups (from knees is fine) *Take 1 minute off between each move* How long can you do these for? Plank Wall Sit *Take 1 minute off between each move* We recommend taking your fitness test before you start your month, then when your month is completed.

OTHER RESULTS

How have you been feeling lately? Believe it or not, working out doesn’t only cause weight loss! You can expect to see improvements in other areas of your life as well! Sleeping Better Clearer Skin Improved Appetite More Loving Happier More Confident Eating Better More Motivated Better Self Talk Once a week we recommend writing down any of these results (or others) you have been experiencing. Remember, weight loss isn’t the only benefit you should be looking out for!

REST DAYS Rest days are essential. We have provided you with the rest day ratio to maximize results and reduce the risk of injury. It is recommended you follow the schedule we have provided. We want you to succeed.

WHAT TO DO ON REST DAYS Go for a walk Take an easy yoga class Meditate Go rock climbing Journal how your are feeling Go for a light hike Be outside

 WEEK ONE WEEK ONE

Day #1

 Startin’ Rope The start of the program is here, and instead of getting ourselves nowhere through complaining, we’re going to hammer out a full body workout that will leave you feeling like you accomplished something! Today’s workout will focus on our quads, calves, hamstrings and hip flexors. Let’s set the pace for this program! Funky Awesome Playlist

Workout

Warm Up Calf Raises Calf Jumps Boot Strappers   Do each move 20 times with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 3 times.

Super Cool Link To Videos

Burpees Jump Rope Mountain Climbers Butt Kickers Jump Rope Tuck Jumps   Do each move for 30 seconds with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 5 times.

Super Cool Link To Videos Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

Cool Down Quad Stretch Calf Stretch Sit & Reach  Hold each stretch for 30 seconds. Repeat each move (and side) for a total of 2 times then move onto the next stretch.

Super Cool Link To Videos

Day #2

  Hard Core Strength session! Calves are going to be on fire after this one! We’re going to put a little extra focus on abdominals and pectorals today, while incorporating some moves that stimulate our glutes and lower back as well! Does this sound kind of like a full body workout? Our favorite… Funky Awesome Playlist

Warm Up

Workout

Burpees Mountain Climbers Sit Thrus (5 each side) Do each move 10 times with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 3 times.

Super Cool Link To Videos

Jump Rope Allen Wells Jump Rope Push Ups Jump Rope Supermans Jump Rope Plank

Cool Down Child’s Pose Reaching Knee Hold each stretch for 30 seconds. Repeat each move (and side) for a total of 2 times then move onto the next stretch. Child’s Pose has 3 positions.

Do each move for 30 seconds with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 5 times. Super Cool Link To Videos

Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

Super Cool Link To Videos

Day #4

 Running With Scissors

The importance of cardiovascular health is something I can’t stress enough. Far too often we hear of people consuming “Protein” shakes, and other supplements that are loaded with processed sugars and a plethora of artificial additives. This is NOT beneficial for the hardest working muscle in our body, the Heart! Lets show some natural love for our tickers in today’s workout! Our full body will be worked today, with importance on calves, hip flexors and the lower back. Ready! Funky Awesome Playlist

Workout

Warm Up Calf Raises Calf Jumps Boot Strappers Do each move 20 times with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 3 times.

Super Cool Link To Videos

Jump Rope Scissor Run Jump Rope Mountain Climbers Jump Rope Burpees Jump Rope Star Jumps

Cool Down Quad Stretch Calf Stretch Sit and Reach  Hold each stretch for 30 seconds. Repeat each move (and side) for a total of 2 times then move onto the next stretch.

  Do each move for 30 seconds with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 5 times. Super Cool Link To Videos

Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

Super Cool Link To Videos

Day #5

  Lower Body We’re going to top this week off with some leg devastation, woop woop! (I promise it won’t be THAT bad). Calves, quads and glutes will be the focus of today’s workout! After this session you can put your feet up on the sofa and rest hard, knowing that you accomplished a killer leg day! Funky Awesome Playlist

Workout

Warm Up Burpees Mountain Climbers Sit Thrus (5 each side) Do each move 10 times with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 3 times.

Super Cool Link To Videos

Jump Rope Squats Jump Rope Lunges With A Calf Raise Jump Rope Jump Squats Jump Rope Jump Lunges

Cool Down Sit & Reach Kneeling Lunge Hamstring Stretch Hold each stretch for 30 seconds. Repeat each move (and side) for a total of 2 times then move onto the next stretch.

Do each move for 30 seconds with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 5 times. Super Cool Link To Videos

Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

Super Cool Link To Videos

 WEEK TWO Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

Day #8

Stop! Reverse! Cardio day! Exactly what we could use! Calves, quads, hamstrings and hip flexors will be the muscle groups we’ll focus on today. Let’s get back in the swing of things! Funky Awesome Playlist

Workout

Warm Up Plank Calf Jump Split Jump Plank Do each move for 30 seconds with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 3 times.

Super Cool Link To Videos

Jump Rope REVERSE Inside Tap Jump Rope Reverse Fire Feet Jump Rope REVERSE Butt Kickers Jump Rope Reverse Scissor Run

Cool Down Child’s Pose Reaching Knee Hold each stretch for 30 seconds. Repeat each move (and side) for a total of 2 times then move onto the next stretch. Child’s Pose has 3 positions.

Do each move for 30 seconds with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 5 times. Super Cool Link To Videos

Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

Super Cool Link To Videos

Day #9

Cut The Rope We’re going to incorporate some moves that will stimulate muscle groups in both the lower and upper body. The best part about HIIT is that it often deals with the body as a whole, even if it feels like you’re only placing focus on one particular muscle group! Our calves, glutes, abdominals, obliques and lower back will all receive focus in today’s workout! I’m ready when you are! Funky Awesome Playlist

Workout

Warm Up Jump Rope Reverse Jump Rope Reversed for 1 minute. Rest for 15 seconds and complete for a total of 3 times.

Jump Rope Reverse Row Boats Donkey Kicks Jump Rope Reverse Scissor Run Alternating Supermans Jump Rope Reverse Ankle Touch Push Ups

Cool Down Upward Dog Child’s Pose Hold each stretch for 30 seconds. Repeat each move (and side) for a total of 2 times then move onto the next stretch. Child’s Pose has 3 positions.

Do each move for 30 seconds with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 4 times. Super Cool Link To Videos

Super Cool Link To Videos Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

Super Cool Link To Videos

Day #11

 Back Pedal You’ll be feeling the difference in your calves, quads, hamstrings and hip flexors after today’s workout! We’ll be concentrating on some serious mobility today. It’s a fast paced workout that will leave you wanting to melt into the floor! Let’s have that to look forward to! Here goes! Funky Awesome Playlist

Workout

Warm Up Calf Raises Calf Jumps Boot Strappers Do each move 20 times with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 3 times.

Super Cool Link To Videos

Jump Rope Reverse Butt Kickers Jump Rope Reverse Mountain Climbers Jump Rope Reverse Jumping Thrusts Jump Rope Reverse Burpees

Cool Down Sit & Reach Kneeling Lunge Hamstring Stretch Hold each stretch for 30 seconds. Repeat each move (and side) for a total of 2 times then move onto the next stretch.

Do each move for 30 seconds with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 5 times. Super Cool Link To Videos

Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

Super Cool Link To Videos

Day #12

 Dead Legs We’ve made it to the end of the week! This calls for a celebratory leg day :) A combination of static strength and plyometric moves will keep the sweat dripping throughout today’s workout! Let’s not forget the benefits of HIIT are not only physical, but mental as well. How about we finish this week on a high note feeling physically and mentally rejuvenated? Sounds like a plan! Funky Awesome Playlist

Workout

Warm Up Jump Rope Reverse  Jump Rope for 1 minute. Rest for 15 seconds and complete for a total of 3 times.

Jump Rope Reverse Boot Strappers Jump Rope Reverse Squat with Calf Raise Jump Rope Reverse Michael Jacksons Jump Rope Reverse In&Out Jumps

Cool Down Quad Stretch Hamstring Stretch Pigeon Hold each stretch for 30 seconds. Repeat each move (and side) for a total of 2 times then move onto the next stretch.

Do each move for 30 seconds with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 5 times. Super Cool Link To Videos

Super Cool Link To Videos Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

Super Cool Link To Videos

 WEEK THREE

Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

Day #15

Speed Rope We’re going to kick things in high gear right off the bat... Cardio Day! I want you to learn to appreciate every day of the week for what it is! If there’s one thing we can surely look forward to on days like today, it’s the feeling of pure and utter relaxation following a high intensity cardiovascular training session. Never forget, it’s always worth the hard work you put in. I love you guys; let’s make this week count! Funky Awesome Playlist

Workout

Warm Up Plank Calf Jump Split Jump Plank  Do each move for 30 seconds with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 3 times.

Super Cool Link To Videos

1 minute Jump Rope 30 Seconds Speed Skaters 1 minute Jump Rope 30 seconds Fire Feet 1 minute Jump Rope 30 seconds Butt Kickers 1 minute Jump Rope 30 seconds In & Out Jumps

Cool Down Child’s pose Reaching Knee Hold each stretch for 30 seconds. Repeat each move (and side) for a total of 2 times then move onto the next stretch. Child’s Pose has 3 positions.

Do each move for the given amount of time with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 4 times. Super Cool Link To Videos

Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

Super Cool Link To Videos

Day #16

 Super Rope Abdominals will be the primary target! We’ll also incorporate some moves that’ll heat up the hip flexors and lower back. Abdominal workouts can often feel like a swift kick to the gut, but that’s because people often overdo/perform moves incorrectly. These workouts are designed to give you the best results possible, without over-working target muscle groups. You’re going to want to try on your new swimsuit after this! Funky Awesome Playlist

Workout

Warm Up Burpees Mountain Climbers Sit Thrus (5 each side) Do each move 10 times with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 3 times.

Super Cool Link To Videos

Cool Down

1 minute Jump Rope Upward Dog 30 Seconds Pulse Ups Child’s Pose 30 Seconds Alternating Superman Sit & Reach 1 minute Jump Rope 30 Seconds Leg Raise with Pulse Hold each stretch for 30 seconds. Up Repeat each move (and side) for a total of 2 times then move onto Do each move for the given amount the next stretch. Child’s Pose has of time with no rest between 3 positions. moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 4 times.

Super Cool Link To Videos Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

Super Cool Link To Videos

Day #18

  High Knees Jumps, Jogs and high knees… That’s the name of the game! It’s a full intensity workout that is going to put your stamina to the test! Today’s target muscles will be calves, quads and hip flexors. As you can see, we’re dealing with tons of mobility, so let’s ensure our muscles are nice and warm before starting this workout! Here we go! Funky Awesome Playlist

Workout

Warm Up Butt Kickers Jogging Fire Feet Do each move for 30 seconds with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 3 times.

Super Cool Link To Videos

30 Seconds Jump Rope 30 Seconds Jogging 15 Second High Knee Rope Sprints 30 Seconds Jump Rope 30 Seconds Jogging 15 Second High Knee Rope Sprints 30 Seconds Jump Rope 30 Seconds Jogging 15 Second High Knee Rope Sprints

Cool Down Child’s Pose Upward Dog Hold each stretch for 30 seconds. Repeat each move (and side) for a total of 2 times then move onto the next stretch. Child’s Pose has 3 positions.

 Do each move for the given amount of time with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 4 times. Super Cool Link To Videos

Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

Super Cool Link To Videos

Day #19

Loungin’ & Lungin’ Another week down! Let’s top this week off with a combination of jump rope and lunge exercises focusing on our calves, quads and glutes! We’re in this together!

Funky Awesome Playlist

Workout

Warm Up Calf Raises Calf Jumps Boot Strappers Do each move 20 times with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 3 times.

Super Cool Link To Videos

1 Minute Jump Rope 30 Seconds Jump Lunges 1 Minute Jump Rope 30 Seconds Pulsing Lunge 1 Minute Jump Rope 30 Seconds Tapping Lunge

Cool Down Quad Stretch Calf Stretch Sit and Reach

Hold each stretch for 30 seconds. Repeat each move (and side) for a total of 2 times then move onto Do each move for the given amount the next stretch. of time with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 4 times.

Super Cool Link To Videos Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

Super Cool Link To Videos

WEEK FOUR

Day #22

 Plankin’ This is the final week! You’ve made it this far and I cannot explain how happy I am... My love for you is immense; similarly, this workout is IMMENSE. Abdominals, calves and the lower back will be the areas of concentration today. Let’s start this week right! Funky Awesome Playlist

Workout

Warm Up Burpee Mountain climbers Push Ups Do each move for 30 seconds with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 3 times

Super Cool Link To Videos

1 Minute Jump Rope 30 Seconds Plank Split Jumps 1 Minute Jump Rope 30 seconds Plank Ups 1 Minute Jump Rope 30 Second Plank Taps 1 Minute Jump Rope Do each move for the given amount of time with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 5 times.

Cool Down Upward Dog Hugging Knee Hand On The Wall Hold each stretch for 30 seconds. Repeat each move (and side) for a total of 2 times then move onto the next stretch.

Super Cool Link To Videos Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

Super Cool Link To Videos

Day #23

Windshield Wipers It’s Day 2 of this week’s workout schedule and we’re going to focus on upper body strength! Flex for me! After this session you’re going to feel like you can take on any Body Building competition out there. I should start calling you Hercules! Pectorals, shoulders, triceps, abdominals and obliques are going to swell ever so nicely. Let’s go! Funky Awesome Playlist

Workout

Warm Up Burpees Mountain Climbers Sit Thrus (5 each side) Do each move 10 times with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 3 times.

Super Cool Link To Videos

Cool Down

1 Minute Jump Rope Upward Dog 30 Seconds Modified Push Ups Child’s Pose 30 Seconds Russian Twists Sit & Reach 1 Minute Jump Rope 30 Seconds Close Grip Push-ups Hold each stretch for 30 seconds. 30 Seconds Extended Body Touch Repeat each move (and side) for 1 Minute Jump Rope a total of 2 times then move onto 30 Seconds Ground N Pound the next stretch. Child’s Pose has 30 Seconds Windshield 3 positions.  Do each move for the given amount of time with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 5 times. Super Cool Link To Videos

Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

Super Cool Link To Videos

Day #25

 Burpee Rope Cardio Day! Time to show love to our hardest working muscle! A combination of Burpees and Jump Moves will leave our entire body feeling worked! I love you with all MY heart, so care for YOURS! Let’s have some fun! Funky Awesome Playlist

Workout

Warm Up Jump Rope Jump rope for 1 minute. Rest for 15 seconds when complete. Repeat for a total of 2 times.

1 Minute Jump Rope 30 seconds Burpees 1 Minutes Jump Rope 30 Seconds Burpee w/ Push-up 1 Minute Jump Jump 30 Seconds Dead Man Burpees 1 Minute Jump Rope 30 Seconds Burpees

Cool Down Sit & Reach Kneeling Lunge Hand On The Wall Hold each stretch for 30 seconds. Repeat each move (and side) for a total of 2 times then move onto the next stretch.

Do each move for the given amount of time with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 5 times. Super Cool Link To Videos

Super Cool Link To Videos Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

Super Cool Link To Videos

Day #26

 Final Dead Leg Today is the final day of this program. I love that you committed to this program. You seriously conquered something, and I can’t stress how proud I am. We’re going to finish the program off on a high note; keeping in mind the physical and mental rejuvenation that follows such a workout! Today is leg day; let’s push full intensity and feel the glorious burn in our calves, quads, glutes and hip flexors. Let’s do it! Funky Awesome Playlist

Workout

Warm Up 20 Back Lunges (10 each side) 20 Side Lunges (10 each side) 10 Squats Do each move for the given amount of reps with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 3 times.

Super Cool Link To Videos

1 Minute Jump Rope Reverse 30 Seconds Scissor Jump 1 Minute Jump Rope Reverse 30 Seconds Jump Lunge 1 Minute Jump Rope Reverse 30 Seconds Michael Jacksons 1 Minute Jump Rope Reverse 30 Seconds Lateral Tuck Jump

Cool Down Sit&Reach Hamstring Stretch Kneeling Lunge Hold each stretch for 30 seconds. Repeat each move (and side) for a total of 2 times then move onto the next stretch.

 Do each move for the given amount of time with no rest between moves. When all of the moves are completed, rest for 30 seconds. Repeat the circuit 5 times. Super Cool Link To Videos

Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

Super Cool Link To Videos

  Congratulations!

You have completed your program!

Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

VEGAN PINA COLADA ANYONE? Just because you’ve decided to clean up your diet doesn’t mean you have to go without your favorite treats! Thanks to the recipes in Wholesome Blends eBook you no longer have to miss out on creamy strawberry milkshakes, lemonade, mojitos, pumpkin pie, kiwi lime pie, chocolate milk and many more of your beloved indulgences! What’s Included: - Over twenty vegan recipes. - How to make your own super-food smoothie. - Directions for making your own milk. - Everything you need to know about choosing a healthy, nutrient dense protein powder. - An in-depth look at the ingredients used in common store-bought smoothies, and a healthier alternative explained. - A list explaining the four mutual benefits you can expect from our smoothies. You receive all of this for only 10 dollars! You can purchase our book in our store!

ARE YOU ENJOYING YOUR WORKOUTS? It would mean the WORLD to us if you could quickly write a review! The review will be shared on the page where you purchased the book! You can find the place to write the review, here.

#WAYOFGRAY Don’t forget to hashtag your sweaty face photo with #wayofgray! We will be checking the hashtag regularly!

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FREQUENTLY ASKED QUESTIONS How hard should I be doing each move? All of the moves are meant to be done at your maximum intensity. The intensity of the workouts will increase as your fitness level increases. This allows the workouts to be challenging for every fitness level. If the workouts are too intense, simply go slower. You have TOTAL control over how hard these workouts are.

Should I be doing the exercises at the same speed as the videos? All of the moves are meant to be done at your maximum intensity. The exercises are done at a slower pace in the videos for instructional purposes. Feel free to go at your own pace, but keep in mind that the harder you push yourself, the better the results will be.

What should I eat after working out?

It is recommend that you consume protein after working out to help with muscle repair. I highly recommend a protein smoothie. You can find my top favorite smoothies and guide to picking out a protein powder, here.

Should I be doing any additional exercise?

Is working out 4 days a week enough?

Why do my wrists hurt during some exercises?

It is hard to workout more than 4 times when you are killing yourself each session - you are meant to smash yourself in each of these session. In addition, enough recovery time is essential when you are working out at such a high intensity. It is recommended while doing these workouts to not do any extra exercise as the body needs rest.

These workout programs are designed to be done exclusively. However, you can do them as you see fit.

Push up, planks, mountain climbers, froggers, and tick tocks may cause mild discomfort to those who are new to exercising -This is something your body should adjust to. Also, try shifting the weight from your wrists into your lower body and engage your muscles while maintaining good balance. However if you are experiencing severe pain, please consult your physician.

When will I see results? The results you see are dependent on how hard YOU work and how dedicated YOU are. Standard weight loss is 1-2 pounds a week but there are many different factors that play a role. Remember, results aren’t just a number on a scale. Increased energy levels, clearer skin, increased in confidence and overall improved attitude are the results you may see after just a few workouts.

Can I do any activity on my rest days? We recommend you do very little to no activity on your rest days. Walking your dog, taking a low intensity yoga class or going for a hike is the absolute maximum amount of activity you should be doing. Don’t feel ashamed for resting - taking rest days will help your body recover and give you fast results.

I have *any kind of pain,* can I do your workouts?

Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

Before you go any further, we recommend you consult your physician and/or physiotherapist for a further diagnosis.

FREQUENTLY ASKED QUESTIONS Should I work out even though I am sore from my previous workouts? If you have a scheduled workout, we recommend you workout. Working out helps reduce the lactic acid which is responsible for muscle ache. If you are on a rest day, we recommend you rest to ensure proper recovery. However if you are experiencing severe pain, please consult your physician.

Why have I been feeling hungrier since starting these workouts? It is normal to experience an increase in your appetite when doing HIIT. These workouts burn quite a few calories during and after each session. Eating more nutritious foods will help with this problem.

Why do I feel dizzy during my workouts? A dizzy sensation may be the result of low blood sugar - eating something healthy should alleviate this sensation. However, use your own discretion and consult your physician if symptoms persist or worsen.

My tail bone hurts during the abdominal exercise, how do I stop this?

Try sitting on a cushion, or fitness mat while doing abdominal exercises.

What workout is the most effective for “X?” The majority of these workouts are full body and certain ones work certain body sections. The description on each workout page explains what the moves are working.

Why do I have to Warm Up and Cool Down? Warming up prepares your body for your workout. By warming up, you are reducing the risk of injury. Cooling down calms the body after exercise. By cooling down, you may reduce the muscle tension you experience after your workout.

Can I repeat these workouts? Out of order or in order? Yes you can! Repeating these workouts will not reduce their effectiveness

I don’t have a jump rope, can I still do these workouts? Yes you can! Simply jump up and down quickly.

Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

WORKOUT FORMATS EXPLAINED

CIRCUIT FORMAT EXPLAINED Do each move for the allotted time. Do not rest in between each move, unless stated. Once all the moves are completed, rest for the given amount of time. Repeat for the given amount of sets. The “Seconds” app is what we use to time our circuit workouts.

EXAMPLE Move #1 - 30 seconds Move #2 - 30 seconds Move #3 - 30 seconds Rest - 30 seconds

Move #1 - 30 seconds Move #2 - 30 seconds Move #3 - 30 seconds Rest - 30 seconds

Rest for X amount of time.

Rest for X amount of time.

Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014

Fortunately, I picked up on my mistakes before things got too serious. Unfortunately, many people do not come to terms with their mistakes, and continue leading a lifestyle that drags them down. I understand how you got to where you are. I understand the constant struggle you feel when it comes to food, and I understand what’s going on in your head when you look in the mirror. It doesn’t have to be like this. You don’t have to be at war with yourself. A lifestyle focused on Health and Wellness is meant to alleviate your anxiety, not cause it. The purpose of exercise is to boost your mood, not add unnecessary strain to it. Eating well is meant to nourish your body, not punish it. By seeing health and wellness as more than weight loss, you open yourself up to positive change. You open yourself up to laughter, love, and happiness. I will never know exactly how you feel, but I know how you can feel. You can feel love. You can open yourself to a world of knowledge, insight, and gain a profound appreciation for life. I’m with you every step of the journey.

WE LOVE YOU You will reach your fitness goals. We believe in you. You will start to walk with a new sense of confidence, and learn to love the skin you are in. We know you will. At times you may become discouraged or unmotivated, but please never forget that you are worth it. You are worth the time you are investing in your health. We believe in your victory. We want to thank you for welcoming us into your world. We truly hope that we’ve been able to strike inspiration within you – inspiration that will lead you to be more mindful of how you treat your body. Our motive is to show you a different approach to health and wellness – an approach you’ll respect and learn to love! Don’t forget to follow us for updates!

www.wayofgray.com

Jumpin’ Around | www.wayofgray.com | Way of Gray INC. | 2014