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Beginner Program:

Monday & Thursday (Upper Body & Cardio)

Walk for 20 minutes prior to working-out, high intensity

Perform each of these exercises with 20 repetitions each:

Set #1

1. Pushups on your knees (10 repetitions)

2. 1 arm rows 20 each side

3. Lateral raises

4. Hammer curls

5. Overhead 1 dumbbell press (20 repetitions for each arm)

Run, step mill or stepper for 5 minutes

Perform each of these exercises with 20 repetitions each:

Set #2

1. Pushups on your knees (10 repetitions)

2. 1 arm rows 20 each side

3. Lateral raises

4. Hammer curls

5. Overhead 1 dumbbell press (20 repetitions for each arm)

Walk for 5 minutes to cool down

Beginner Program:

Tuesday & Friday (Lower Body & Cardio)

Walk for 20 minutes prior to working-out, high intensity

Perform each of these exercises:

Set #1

1. Lying down side leg lifts 30 reps a side with also 30 circles each side

2. 10-20 squats with just your own bodyweight

3. Booty lifts 20 reps each side

4. Calve raise 20 reps

5. Lunges 15 each side stationary lunges (holding on if needed)

Walk for 5 minutes

Perform each of these exercises:

Set #2

1. Lying down side leg lifts 30 reps a side with also 30 circles each side

2. 10-20 squats with just your own bodyweight

3. Booty lifts 20 reps each side

4. Calve raise 20 reps

5. Lunges 15 each side stationary lunges (holding on if needed)

Walk for 5 minutes to cool down

Intermediate Program:

Monday & Thursday (Upper Body & Cardio)

Run, Walk, Step Mill or Stepper high intensity for 20 minutes

prior to working-out

Perform each of these exercises with 20 repetitions each

Set #1

1. Pushups on knees or up-style

2. 1 arm rows, 20 reps each side

3. Lateral raises

4. Hammer curls

5. Overhead 1 dumbbell press (20 reps each arm)

Run, step mill or stepper for 5 minutes

Perform each of these exercises with 20 repetitions each

Set #2

1. Pushups on knees or up-style

2. 1 arm rows 20 each side

3. Lateral raises

4. Hammer curls

5. Overhead 1 dumbbell press (20 reps each arm)

Run or Walk for 5 minutes

Perform each of these exercises with 20 repetitions each

Set #3

1. Pushups on knees or up-style

2. 1 arm rows 20 each side

3. Lateral raises

4. Hammer curls

5. Overhead 1 dumbbell press (20 reps each arm)

Walk for 5 minutes to cool down

Intermediate Program:

Tuesday & Friday (Lower Body & Cardio)

Run, Walk, Step Mill or Stepper high intensity for 20 minutes

prior to working-out

Perform each of these exercises:

Set #1

1. Lying down side leg lifts 30 reps a side with also 30 circles each side

2. 50 squats with just your own bodyweight

3. Booty lifts 30 reps each side

4. Calve raise 50 reps

5. Lunges 15 each side stationary lunges

Run, Bike or Walk for 5 minutes

Perform each of these exercises:

Set #2

1. Lying down side leg lifts 30 reps a side with also 30 circles each side

2. 50 squats with just your own bodyweight

3. Booty lifts 30 reps each side

4. Calve raise 50 reps

5. Lunges 15 each side stationary lunges

Run, Bike or Walk for 5 minutes

Perform each of these exercises:

Set #3

1. Lying down side leg lifts 30 reps a side with also 30 circles each side

2. 50 squats with just your own bodyweight

3. Booty lifts 30 reps each side

4. Calve raise 50 reps

5. Lunges 15 each side stationary lunges

Walk for 5 minutes to cool down

Advanced Program:

Monday & Thursday (Upper Body & Cardio)

Run, Step Mill or Stepper high intensity for 20 minutes

prior to working-out

Perform each of these exercises with 20 repetitions each:

Set #1

1. Pushups on knees or up-style

2. 1 arm rows 20 each side

3. Lateral raises

4. Hammer curls

5. Overhead 1 dumbbell press (20 reps each arm)

Run, Step Mill or Stepper for 20 minutes

Perform each of these exercises with 20 repetitions each:

Set #2

1. Pushups on knees or up-style

2. 1 arm rows 20 each side

3. Lateral raises

4. Hammer curls

5. Overhead 1 dumbbell press (20 reps each arm)

Run or Walk for 5 minutes

Perform each of these exercises with 20 repetitions each:

Set #3

1. Pushups on knees or up-style

2. 1 arm rows 20 each side

3. Lateral raises

4. Hammer curls

5. Overhead 1 dumbbell press (20 reps each arm)

Walk for 5 minutes to cool down

Advanced Program:

Tuesday & Friday (Lower Body & Cardio)

Run, Step Mill or Stepper high intensity for 20 minutes

prior to working-out

Perform each of these exercises:

Set #1

1. Lying down side leg lifts 30 reps a side with also 30 circles each side

2. 50-100 squats with just your own bodyweight

3. Booty lifts 30 reps each side

4. Calve raise 50 reps

5. Lunges 15 each side stationary lunges w dumbbells

Run, Bike or Walk for 5 minutes

Perform each of these exercises:

Set #2

1. Lying down side leg lifts 30 reps a side with also 30 circles each side

2. 50-100 squats with just your own bodyweight

3. Booty lifts 30 reps each side

4. Calve raise 50 reps

5. Lunges 15 each side stationary lunges w dumbbells

Run, Bike or Walk for 5 minutes

Perform each of these exercises:

Set #3

1. Lying down side leg lifts 30 reps a side with also 30 circles each side

2. 50-100 squats with just your own bodyweight

3. Booty lifts 30 reps each side

4. Calve raise 50 reps

5. Lunges 15 each side stationary lunges w dumbbells

Walk for 5 minutes to cool down

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Rules of Metabolism:

1.  Always eat within 1 hour of getting out of bed

2.  Eat 5-6 small meals every 2.5 – 3 hours

3.  Workout 3-4 hours per week:  30 min cardio/30 minute weights

4.  Consistency and Duration are key elements to weight-loss

5.  Plan to be successful and you will be successful

6.  Get to know the “3-headed Monster”:

Nutrition, Weight Training and Cardio

As soon as you roll out of bed take 2 Mandura Trim capsules

Meal #1 (within 1 hr of getting out of bed, choose one of following):

• 2 egg whites and 1 whole egg with ½ grapefruit

• ½ cup nonfat cottage cheese with kiwi

*follow breakfast with one 2 oz. shot of Mandura

Meal #2 (2.5 – 3 hrs. later)  – Choose one of the following:

• Yogurt (less than 10 grams of sugar)

• ½ cup nonfat cottage cheese

• 1 serving of raw almonds

• 1 string cheese

• Apple (medium)

Meal #3 (2.5 – 3 hrs later, Lunch)

** ½ hour before lunch take 2 Mandura Trim capsules

• 4-6 oz of lean meats, chicken, fish, turkey, etc

Serve with unlimited greens (i.e.: salad, green beans, asparagus, broccoli,                                                                                                green peppers, and cucumbers)

• Use olive oil & balsamic type dressings on your salad

*Follow Lunch with one 2 oz shot Mandura

Meal #4 (2.5 – 3 hrs later)
Choose one of the following:

• Yogurt (less than 10 grams of sugar)

• ½ cup nonfat cottage cheese

• 1 serving of raw almonds

• 1 string cheese

• Apple (medium)

Meal #5 (2.5 – 3 hrs later, Dinner)

• 4-6 oz of lean meats, chicken, fish, turkey, etc

Serve with unlimited green (i.e.: salad, green beans, asparagus, broccoli,

Green peppers and cucumbers)

• Use olive oil & balsamic type dressings on your salad

Meal # 6 (evening snack)
Choose one of the following:

• Yogurt (less than 10 grams of sugar)

• ½ cup nonfat cottage cheese

• 1 serving of raw almonds

• 1 string cheese

• Apple (medium)

* Before bed, take 2 Mandura Trim capsules

Follow this plan for 2 weeks then treat yourself to a cheat meal on the weekend (after 2 weeks). If you want to lose more weight continue on the plan for 6 days with the 7th day a little more relaxed. For maintenance, add 2 fruits a day if you’d like.  Remember; always limit white flour/carbs in your diet at all times.