Jumpin_Around_eBook_linked1.pdf

Jumpin Around Monthly Workout Program

TABLE OF CONTENTSDisclaimer of LiabilityCopyright Information About UsWear WayofGrayHow To Use This BookCalendar Fitness Test & Additional ResultsRest DaysWeek 1Week 2Week 3Week 4 Vegan Pina Colada Anyone?Help Grow This Community

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FAQTabata ExplainedAMRAP ExplainedTipping The Scale ExplainedPyramid ExplainedCircuit ExplainedSophies Word of AdviceWe Love You

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

DISCLAIMER OF LIABILITYAll eBooks are provided by WayofGray on an as is and as available basis. Thus, all purchas-ers and/or readers of any WayofGray eBook expressly agree that their download, use, applica-

tion 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 par-ticular 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 jurisdic-tions 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 Way-

ofGray 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 informa-tion 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 render-ing 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 physi-

cians 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

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COPYRIGHT INFORMATIONCopyright 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 StreetSt. Albert, Alberta, Canada T8N 1E4www.wayofgray.comPrinted in Canada.First Printing, 2014



ABOUT USMy 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.


Whether you wear the shirt during one of our workouts, out and about or around the house, youll look stylish and most importantly, youll 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.

bnnnnnnnnnnn LUNAR LOVE JERSEYFind out more at the WayofGray store!

http://shop.wayofgray.com/collections/wayofgray-clothing/products/wayofgray-s-moon-cycle


HOW TO USE THIS BOOKWe are SO excited to have you start our Monthly Workout Program!

The workouts in this book are designed to be done in the order theyre 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, dont 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 dont have a jump rope, dont fret! Simply just jump up and down!


DAY #1 DAY #2

DAY #11

DAY #25DAY #24DAY #23DAY #22

DAY #12

DAY #15 DAY #16 DAY #18 DAY #19

DAY #9DAY #8

DAY #5DAY #4

MONTH OF:

Dont allow the scale to be a measurement of your self-worth

FITNESS TEST

BurpeesSquats

CrunchesPush Ups (from knees is fine)

*Take 1 minute off between each move*

How many can you do in 1 minute?

How long can you do these for?

PlankWall Sit

*Take 1 minute off be-tween each move*

We recommend taking your fitness test before you start your month, then when

your month is completed.

Believe it or not, working out doesnt only cause weight loss! You can

expect to see improvements in other areas of your life as well!

How have you been feeling lately?

OTHER RESULTS

Sleeping BetterClearer Skin

Improved AppetiteMore Loving

HappierMore Confident Eating Better

More MotivatedBetter Self Talk

Once a week we recommend writing down any of these results (or others) you have been experiencing. Remember, weight loss isnt the only benefit you should be looking out

for!

REST DAYSRest 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 DAYSGo for a walk

Take an easy yoga classMeditate

Go rock climbingJournal how your are feeling

Go for a light hike Be outside

WEEK ONE

WEEK ONE


Startin Rope Day #1

The start of the program is here, and instead of getting ourselves nowhere through complaining, were going to hammer out a full body workout that will leave you feeling like you accomplished

something! Todays workout will focus on our quads, calves, hamstrings and hip flexors. Lets set the pace for this program!

Warm UpCalf RaisesCalf 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.

WorkoutBurpees

Jump RopeMountain Climbers

Butt KickersJump RopeTuck 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.

Cool DownQuad StretchCalf StretchSit & Reach

Hold each stretch for 30 sec-onds. Repeat each move (and side) for a total of 2 times then

move onto the next stretch.

Funky Awesome Playlist

Super Cool Link To Videos Super Cool Link To Videos Super Cool Link To Videos

http://www.wayofgray.comhttps://soundcloud.com/wayofgray/sets/wog-6/s-r3V02http://youtu.be/ru-MxDguw1khttp://youtu.be/nfZ0JWFIZSAhttp://youtu.be/KJxyHi09dyk


Hard Core Day #2

Strength session! Calves are going to be on fire after this one! Were going to put a little extra fo-cus 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

Warm UpBurpees

Mountain ClimbersSit Thrus (5 each side)


times.

WorkoutJump RopeAllen WellsJump RopePush Ups

Jump RopeSupermansJump Rope

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 5 times.

Cool DownChilds 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. Childs Pose has

3 positions.



http://www.wayofgray.comhttps://soundcloud.com/wayofgray/sets/drip-drip-nightwave/s-NlKs7http://youtu.be/ejJhGIha9U8http://youtu.be/HaM0iqSDYyIhttp://youtu.be/w8SuvbZJRB4


Running With Scissors Day #4

The importance of cardiovascular health is something I cant 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 mus-

cle in our body, the Heart! Lets show some natural love for our tickers in todays workout! Our full body will be worked today, with importance on calves, hip flexors and the lower back. Ready!

Warm UpCalf Raises Calf Jumps

Boot Strappers


times.

WorkoutJump RopeScissor RunJump Rope

Mountain ClimbersJump Rope

BurpeesJump RopeStar Jumps



Cool DownQuad StretchCalf Stretch

Sit and Reach

Hold each stretch for 30 sec-onds. Repeat each move (and side) for a total of 2 times then

move onto the next stretch.



http://www.wayofgray.comhttps://soundcloud.com/wayofgray/sets/wog-23/s-dMe5Mhttp://youtu.be/v2ikyMAm2O4http://youtu.be/HKzJ3fVUcewhttp://youtu.be/xMGfcEb8G_Y


Lower Body Day #5

Were going to top this week off with some leg devastation, woop woop! (I promise it wont be THAT bad). Calves, quads and glutes will be the focus of todays workout! After this session you can put your feet up on the sofa and rest hard, knowing that you accomplished a killer leg day!

Warm UpBurpees



times.

WorkoutJump Rope

SquatsJump Rope

Lunges With A Calf RaiseJump Rope

Jump SquatsJump Rope

Jump Lunges



Cool DownSit & Reach

Kneeling LungeHamstring Stretch

Hold each stretch for 30 seconds. Repeat each move (and side) for a total of 2 times then move onto

the next stretch.



http://www.wayofgray.comhttps://soundcloud.com/wayofgray/sets/wog-22/s-p82SXhttp://youtu.be/N7jMbh7X7cEhttp://youtu.be/XAxABJE_TC4http://youtu.be/Nt7o6dnLHsI


WEEK TWO



Stop! Reverse! Day #8

Cardio day! Exactly what we could use! Calves, quads, hamstrings and hip flexors will be the muscle groups well focus on today. Lets get back in the swing of things!

Warm UpPlank

Calf JumpSplit Jump Plank

Do each move for 30 seconds with no rest between moves.

When all of the moves are com-pleted, rest for 30 seconds. Re-

peat the circuit 3 times.

WorkoutJump Rope REVERSE

Inside TapJump Rope Reverse

Fire FeetJump Rope REVERSE

Butt Kickers Jump Rope Reverse

Scissor Run



Cool DownChilds Pose

Reaching Knee


3 positions.



http://www.wayofgray.comhttps://soundcloud.com/wayofgray/sets/wog-20/s-xSrxyhttp://youtu.be/r3dtYoV6i_Qhttp://youtu.be/CelA79vXRWIhttp://youtu.be/ddMs0r5ndTs


Cut The Rope Day #9

Were 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 youre only placing focus on one particular muscle group! Our calves, glutes, abdominals, obliques and lower

back will all receive focus in todays workout! Im ready when you are!

Warm UpJump Rope Reverse

Jump Rope Reversed for 1 min-ute. Rest for 15 seconds and

complete for a total of 3 times.

WorkoutJump Rope Reverse

Row BoatsDonkey Kicks

Jump Rope ReverseScissor Run

Alternating Supermans Jump Rope Reverse

Ankle TouchPush Ups



Cool DownUpward Dog Childs Pose


3 positions.



http://www.wayofgray.comhttps://soundcloud.com/wayofgray/sets/wog-19/s-sMiMehttp://youtu.be/DX2A6fhW1nchttp://youtu.be/7Z7qsNiJ-WMhttp://youtu.be/bMcZcTImDO0


Back Pedal Day #11

Youll be feeling the difference in your calves, quads, hamstrings and hip flexors after todays workout! Well be concentrating on some serious mobility today. Its a fast paced workout that will

leave you wanting to melt into the floor! Lets have that to look forward to! Here goes!

Warm UpCalf Raises Calf Jumps

Boot Strappers


times.


Butt KickersJump Rope ReverseMountain Climbers

Jump Rope ReverseJumping Thrusts

Jump Rope ReverseBurpees




Kneeling LungeHamstring Stretch


the next stretch.



http://www.wayofgray.comhttps://soundcloud.com/wayofgray/sets/wog-18-1/s-Ktj7Lhttp://youtu.be/KlPDRF1yoQ0http://youtu.be/7dYvKI7g6Ikhttp://youtu.be/Nt7o6dnLHsI


Dead LegsDay #12

Weve 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 todays workout! Lets 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!

Warm UpJump Rope Reverse

Jump Rope for 1 minute. Rest for 15 seconds and complete for

a total of 3 times.


Boot StrappersJump Rope ReverseSquat with Calf RaiseJump Rope Reverse

Michael Jacksons Jump Rope Reverse

In&Out Jumps



Cool DownQuad Stretch

Hamstring StretchPigeon


the next stretch.



http://www.wayofgray.comhttps://soundcloud.com/wayofgray/sets/wog-17/s-cScMYhttp://youtu.be/9rZSivjKS6Uhttp://youtu.be/RjQVRyN_pC0http://youtu.be/5d9FGZfiYRg


WEEK THREE



Speed Rope Day #15

Were going to kick things in high gear right off the bat... Cardio Day! I want you to learn to ap-preciate every day of the week for what it is! If theres one thing we can surely look forward to on days like today, its the feeling of pure and utter relaxation following a high intensity cardiovascu-lar training session. Never forget, its always worth the hard work you put in. I love you guys; lets

make this week count!

Warm UpPlank

Calf JumpSplit Jump Plank




Workout1 minute Jump Rope

30 Seconds Speed Skaters1 minute Jump Rope 30 seconds Fire Feet1 minute Jump Rope

30 seconds Butt Kickers 1 minute Jump Rope

30 seconds In & Out Jumps

Do each move for the given amount of time with no rest between moves. When all of the moves are complet-ed, rest for 30 seconds. Repeat the

circuit 4 times.

Cool DownChilds pose

Reaching Knee


3 positions.



http://www.wayofgray.comhttps://soundcloud.com/wayofgray/sets/wog-16/s-rjUQjhttp://youtu.be/DDOh6QOCudEhttp://youtu.be/bgPzh_ikjewhttp://youtu.be/3sHNR8cmOfo


Super Rope Day #16

Abdominals will be the primary target! Well also incorporate some moves thatll heat up the hip flexors and lower back. Abdominal workouts can often feel like a swift kick to the gut, but thats

because people often overdo/perform moves incorrectly. These workouts are designed to give you the best results possible, without over-working target muscle groups. Youre going to want to try

on your new swimsuit after this!

Warm UpBurpees



times.

Workout1 minute Jump Rope

30 Seconds Pulse Ups30 Seconds Alternating Superman

1 minute Jump Rope30 Seconds Leg Raise with Pulse

Up

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. Re-


Cool DownUpward DogChilds PoseSit & Reach


3 positions.



http://www.wayofgray.comhttps://soundcloud.com/wayofgray/sets/wog-13/s-OZrZThttp://youtu.be/ls_XwJdRwuwhttp://youtu.be/ZnVf1QhtSzUhttp://youtu.be/0EDK7uCLGYw


High KneesDay #18

Jumps, Jogs and high knees Thats the name of the game! Its a full intensity workout that is going to put your stamina to the test! Todays target muscles will be calves, quads and hip flexors. As you can see, were dealing with tons of mobility, so lets ensure our muscles are nice and warm

before starting this workout! Here we go!

Warm UpButt Kickers

JoggingFire Feet




Workout30 Seconds Jump Rope

30 Seconds Jogging15 Second High Knee Rope Sprints

30 Seconds Jump Rope30 Seconds Jogging

15 Second High Knee Rope Sprints 30 Seconds Jump Rope

30 Seconds Jogging15 Second High Knee Rope Sprints


circuit 4 times.

Cool DownChilds PoseUpward Dog


3 positions.



http://www.wayofgray.comhttps://soundcloud.com/wayofgray/sets/wog-12/s-0WJ9lhttp://youtu.be/-XeLhPexJPEhttp://youtu.be/zNtX6I72Wckhttp://youtu.be/0EDK7uCLGYw


Loungin & Lungin Day #19

Another week down! Lets top this week off with a combination of jump rope and lunge exercises focusing on our calves, quads and glutes! Were in this together!

Warm UpCalf RaisesCalf Jumps

Boot Strappers


times.

Workout1 Minute Jump Rope

30 Seconds Jump Lunges1 Minute Jump Rope

30 Seconds Pulsing Lunge1 Minute Jump Rope

30 Seconds Tapping Lunge


circuit 4 times.

Cool DownQuad StretchCalf Stretch

Sit and Reach


the next stretch.



http://www.wayofgray.comhttps://soundcloud.com/wayofgray/sets/wog-10/s-vB311http://youtu.be/YRRu7-lWUyohttp://youtu.be/PH6l8BMQ_4Uhttp://youtu.be/ulqzo7chP8Q

WEEK FOUR


PlankinDay #22

This is the final week! Youve 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. Lets start this week right!

Warm UpBurpee

Mountain climbersPush Ups



peat the circuit 3 times


30 Seconds Plank Split Jumps1 Minute Jump Rope

30 seconds Plank Ups 1 Minute Jump Rope

30 Second Plank Taps1 Minute Jump Rope


circuit 5 times.

Cool DownUpward Dog

Hugging KneeHand On The Wall


the next stretch.



http://www.wayofgray.comhttps://soundcloud.com/wayofgray/sets/wog-9/s-nVW4lhttp://youtu.be/sQ3kx4ZYRBYhttp://youtu.be/L9v1S_u6B1Ehttp://youtu.be/_a3Djo8c2rE


Windshield Wipers Day #23

Its Day 2 of this weeks workout schedule and were going to focus on upper body strength! Flex for me! After this session youre going to feel like you can take on any Body Building competi-

tion out there. I should start calling you Hercules! Pectorals, shoulders, triceps, abdominals and obliques are going to swell ever so nicely. Lets go!

Warm UpBurpees



times.


30 Seconds Modified Push Ups30 Seconds Russian Twists

1 Minute Jump Rope 30 Seconds Close Grip Push-ups30 Seconds Extended Body Touch

1 Minute Jump Rope30 Seconds Ground N Pound

30 Seconds Windshield


circuit 5 times.

Cool DownUpward Dog Childs PoseSit & Reach


3 positions.



http://www.wayofgray.comhttps://soundcloud.com/wayofgray/sets/wog-8/s-tkLouhttp://youtu.be/R4BhXvAz9oQhttp://youtu.be/q6kALU0sVCwhttp://youtu.be/EN35v_cFofg


Burpee RopeDay #25

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! Lets have some fun!

Warm UpJump Rope

Jump rope for 1 minute. Rest for 15 seconds when complete. Re-

peat for a total of 2 times.

Workout1 Minute Jump Rope30 seconds Burpees

1 Minutes Jump Rope30 Seconds Burpee w/ Push-up

1 Minute Jump Jump30 Seconds Dead Man Burpees

1 Minute Jump Rope30 Seconds Burpees


circuit 5 times.


Kneeling LungeHand On The Wall


the next stretch.



http://www.wayofgray.comhttps://soundcloud.com/wayofgray/sets/wog-7/s-H0tLBhttp://youtu.be/dG-wXEQG6a0http://youtu.be/WubYD7QOIHEhttp://youtu.be/i_Kt0HpsuPg


Final Dead Leg Day #26

Today is the final day of this program. I love that you committed to this program. You seriously conquered something, and I cant stress how proud I am. Were 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; lets push full intensity and feel the glorious burn in our calves, quads, glutes and

hip flexors. Lets do it!

Warm Up20 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 be-tween moves. When all of the moves are completed, rest for

30 seconds. Repeat the circuit 3 times.

Workout1 Minute Jump Rope Reverse

30 Seconds Scissor Jump1 Minute Jump Rope Reverse

30 Seconds Jump Lunge1 Minute Jump Rope Reverse30 Seconds Michael Jacksons 1 Minute Jump Rope Reverse30 Seconds Lateral Tuck Jump


circuit 5 times.

Cool DownSit&Reach

Hamstring Stretch Kneeling Lunge


the next stretch.



http://www.wayofgray.comhttps://soundcloud.com/wayofgray/sets/wog-6/s-r3V02http://youtu.be/mVMiID3VNakhttp://youtu.be/kuphXZvUKd0http://youtu.be/psgfd2qgyHc


Congratulations!You have completed

your program!


VEGAN PINA COLADA ANYONE?Just because youve decided to clean up your diet doesnt 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, lemon-ade, mojitos, pumpkin pie, kiwi lime pie, chocolate milk and many more of your beloved indulgences!Whats 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!

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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 Dont forget to hashtag your sweaty face

photo with #wayofgray! We will be checking the hashtag regularly!

http://www.wayofgray.comhttp://shop.wayofgray.com/collections/workout-ebooks/products/jumpin-around-monthly-workout-program


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 slow-er. You have TOTAL control over how hard

these workouts are.

Should I be doing the exercis-es 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 in-

structional 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.

Should I be doing any addi-tional exercise?

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

as you see fit.

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 arent 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.

Why do my wrists hurt during some exercises?

Push up, planks, mountain climbers, frog-gers, and tick tocks may cause mild discom-fort 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 mus-cles while maintaining good balance. How-ever if you are experiencing severe pain,

please consult your physician.

What should I eat after work-ing 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.

Is working out 4 days a week enough?

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.

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. Dont 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?

Before you go any further, we recommend you consult your physician and/or physio-

therapist 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 rec-ommend 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 recov-ery. However if you are experiencing severe

pain, please consult your physician.

Why have I been feeling hun-grier 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.

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.

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 physi-

cian if symptoms persist or worsen.

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 experi-ence 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 dont have a jump rope, can I still do these workouts?

Yes you can! Simply jump up and down quickly.

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 ex-

plains what the moves are working.


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.

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

Rest - 30 seconds

Rest for X amount of time.

EXAMPLE

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

Rest - 30 seconds

Rest for X amount of time.


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 un-derstand the constant struggle you feel when it comes to food, and I understand whats going on in your head when you look in the mirror. It doesnt have to be like this. You dont have to be at war with yourself. A lifestyle focused on Health and Well-ness 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. Im with you every step of the journey.


WE LOVE YOUYou 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 weve 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 youll respect and learn to love!

Dont forget to follow us for updates!

www.wayofgray.com

http://www.wayofgray.comhttp://www.wayofgray.comhttp://www.wayofgray.com

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