Exercises Suggested

Cardiovascular and weight training exercise can help strengthen your body and improve your quality of life. The best way to get a complete workout is to be efficient and consistent. This is why it’s important to design your routine to something that you can follow every week. The following chart demonstrates one of the most effective routines which only requires 4 days of training:

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Workout	Workout	Rest	Workout	Workout	Rest	Rest

Sample combination:

Day 1 – Warm up. Cardiovascular exercise, chest, triceps, and calf muscles
Day 2 –Warm up. Cardiovascular exercise, back, biceps, and abdominals
Day 3 – REST (30-min walk, swim, or jog)
Day 4 –Legs, (Quadriceps and Hamstrings), abdominals
Day 5 – Shoulders, Traps, and Calf muscles cardiovascular exercise
Day 6 – REST (30-min walk, swim, or jog)
Day 7 –REST (30-min walk, swim, or jog)

WARM UP
It is important to warm up before starting your workout so that you do not strain any muscles. Try walking on the treadmill for 5 minutes. Also, when starting to work with weights, remember to start light and work your way up.

CARDIO
Your workout routine should contain approximately 30 minutes of cardiovascular exercise. Use your favorite machine – whether it’s the treadmill, the stair climber, or elliptical. Cardio exercise will increase your stamina, heart rate, and metabolism.

Weights

This routine is designed to increase lean muscle gains, develop a healthier, faster metabolism, and achieve healthy weight loss. In order to work each muscle group sufficiently in a short period of time, you will have to do three sets of three different exercises for each muscle group. Each set should consist of 8 to 15 reps to allow your muscles to work sufficiently. Always remember to take a short break (2 minutes) in between sets. This gives your muscles a chance to recuperate and increase stamina.

Body Part	Exercise
Abdominals	Combine leg raises and crunches, 3 to 4 sets of each, doing as many as you can for each set.
Back	Lateral Pull-Downs: 3 sets, 15-12-10 repetitions Cable or Barbell Rows: 3 sets, 15-15-15 repetitions Hyper Extensions: 3 sets, 15-15-15 repetitions
Biceps	Incline Dumbbell Bicep Curls: 3 sets, 15-12-10 repetitions Barbell Curls: 3 sets, 15-12-10 repetitions Bicep Curls with Cables: 3 sets, 18-12-12 repetitions
Chest	Incline Dumbbell Presses: 3 sets, 15-12-10 repetitions respectively Flat Bench Presses: 3 sets, 15-12-10 repetitions respectively Dumbbell Flies: 3 sets, 15-12-15 repetitions
Shoulders	Dumbbell Shoulder presses: 3 sets, 15-12-10 repetitions Front Extensions: 3 sets, 15-12-10 repetitions Side Extensions: 3 sets, 15-12-10 repetitions Rear Delt Extensions: 3 sets, 25, 20, 15 repetitions
Trapezius	Dumbbell Shrugs: 3 sets, 20-18-16 repetitions Upright Rows: 4 sets, 15-15-12 repetitions
Triceps	Barbell Skull Crushers: 3 sets, 15-15-12 repetitions Dumbbell Tricep Extensions: 3 sets, 12-10-10 repetitions Cable Tricep Extensions: 3 sets, 15-15-12 repetitions

ULTIMATE WEIGHT-LOSS & DETOX WEEKLY PLAN

You can follow our example to customize a weight-loss plan that’s easy for you to follow!

	Examples
Breakfast	Take 1 Scoop of B-In-Shape™	Recipe #B14
Snack	Take 1 capsule of SliMax™ or SliMor™ after breakfast	1 Apple or peach
Lunch	Use 4-In-1 Spices & 1 capsule of Multimor™	Recipe #S7
Snack	Baby carrots and celery sticks with healthy dip	Baby carrots and celery sticks with healthy dip
Dinner	Use 4-In-1 Spices & 2 capsules of Colonex™ + Acai after dinner	Recipe #M6

ULTIMATE CHOLESTEROL CONTROL & DETOX WEEKLY PLAN

You can follow our example to customize a plan to control your cholesterol that’s easy for you to follow!

	Examples
Breakfast	Take 1 Scoop of B-In-Shape™	Recipe #B10
Snack	Stay Active! 30-90 Minutes of exercise is all it takes!	1 Orange or banana
Lunch	Use 4-In-1 Spices & 1 capsule of Multimor™	Recipe #S6
Snack	Take 2 capsules of Colonex™ + Acai in the late afternoon	1 Granola Bar
Dinner	Take 2 capsules of Nutricin™ + Goji after dinner	Recipe #M9

ULTIMATE BLOOD-PRESSURE CONTROL WEEKLY PLAN

You can follow our example to customize a plan to regulate your blood-pressure that’s easy for you to follow!

	Examples
Breakfast	Take 1 Scoop of B-In-Shape™	Recipe #B9
Snack	Stay Active! 30-90 Minutes of exercise is all it takes!	1 Apple or pear
Lunch	Use 4-In-1 Spices & 1 capsule of Multimor™	Recipe #S8
Snack	Take 2 capsules of Colonex™ + Acai in the late afternoon	1 Apple or pear
Dinner	Take 2 capsules of Nutricin™ + Goji after dinner	Recipe #M8

Eat Healthy · Feel Healthy · Live Healthy

DISCLAIMER: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Before starting any exercise program, all individuals should consult with their physician or primary healthcare provider. All information in the accompanying materials is of a general nature and is furnished for informational purposes only. No information contained in this booklet or in any accompanying materials provided by Natural Wellness LLC is to be taken as medical or other health advice pertaining to any individual’s specific health or medical condition. The information is not a diagnosis, treatment plan, or recommendation for a particular course of action regarding your health and is not intended to provide specific medical advice. Natural Wellness LLC and their advisors, consultants, editors, wholesalers, distributors and retailers are not liable or responsible, in whole or in part, to any person or entity for any injury, damage, or loss of any sort caused or alleged to be caused directly or indirectly by the use, practice, teaching, or other dissemination of any of the techniques, information, or ideas presented or in accompanying materials. It remains your responsibility to evaluate the accuracy, completeness, and usefulness of all information provided by Natural Wellness LLC.

EXERCISE GUIDE

Introduction