Fab5 Full Body (Lower Body Emphasis) 5min

This is workout can be used for a quick full body squeeze when in a hurry or it can be a full workout when performing multiple rounds!

Beginners:  Start with 2-5 pound dumbbells and do 1 round sessions 5x per week. After 2 weeks, do 2 round sessions 3x per week for another 2 weeks. Then use heavier dumbbells after 30 days.  After 30 days with heavier dumbbells, progress to "Advanced" below.

Advanced:  Start with 5-20 pounders and do 2-3 round sessions 3x per week.  After 2 weeks, do 4 round sessions 3x/wk. After 30 days, use heavier dumbbells to make more challenging.

To burn fat, you must increase lean muscle. In order to do that, you must impose a cumulative workload on the muscle consistently over time.  This is not body building (you won't grow muscle like that). You will look chiseled and defined as the fat melts off and the lean muscle shows through.  I repeat, you will NOT look like a body builder. See a sample below of how a female who does this type of workout might look.

INSTRUCTIONS:

Do Upper one day, then do LOWER on the next. See sample workout schedule included on page.

Fab5 Fat Burner (UPPER 1)

Beginners:  Start with 2-5 pound dumbbells and do 5 round sessions 2-3x per week. After 2-3 weeks, use heavier dumbbells. After 30 days with heavier dumbbells, progress to "Advanced" below.

Advanced:  Start with 10-25 pound dumbbells and do 5 round sessions 2-3x per week. After 2-3 weeks, use heavier dumbbells. After 30 days with heavier dumbbells, contact me.

Fab5 Fat Burner (LOWER 1)

Beginners:  Start with 2-5 pound dumbbells and do 5 round sessions 2-3x per week. After 2-3 weeks, use heavier dumbbells. After 30 days with heavier dumbbells, progress to "Advanced" below.

Advanced:  Start with 10-25 pound dumbbells and do 5 round sessions 2-3x per week. After 2-3 weeks, use heavier dumbbells. After 30 days with heavier dumbbells, contact me.

ADVANCED Upper Emphasis Workout ("5-7-9's")

Start with 10-25 pound dumbbells and do 2 round sessions 2-3x per week. After 2-3 weeks, use heavier dumbbells. After 30 days with heavier dumbbells, contact me.

SI Move Starter (Level 1)

SI Move - Leg Up (Level 2)

Start doing Level 1. Your goal is to do entire round without rest.  Once it feels easy, push to the edges of the movement--really push.  The goal is to increase mobility of the SI Joint. Once that becomes too easy, add Level 2 (legs up) into your routine.  So, you will do Level 1 plus Level 2 without resting.

Once this becomes easy, move on to level 3 below.

As you improve and progress to higher levels, you'll notice easy and free movement, less pain, stronger connection to your body, and feel lighter.

*Do these moves everyday until it gets easy. Use as a warmup to your workouts.

*Never hold your breath.  STOP if feeling faint, dizzy or nauseous. Be careful coming back up to a standing position.

SI Moves- With Squeeze (Level 3)

At Level 3, we merely add the Squeeze to your moves by placing a carton, pillow or block in between your knees.  Your goal is to do entire round this way.  

An entire round consists of 1) SI side-to-side, 2) SI up-down, 3) circles clockwise, 4) circles counterclockwise.

Once it feels easy, push to the edges of the movement--really push.  The goal is to strengthen the muscles controlling the SI Joint.

Once that becomes too easy, add the second position with legs up into your routine while squeezing knees together.

Once this becomes easy, move on to level 4 below.

As you progress to Level 4, you'll notice a sense of grounded-ness, strength and stability.

*Do these moves everyday until it gets easy. Use as a warmup to your workouts.

*Never hold your breath.  STOP if feeling faint, dizzy or nauseous. Be careful coming back up to a standing position.

SI Moves- Push Outs (Level 4)

During Level 4, we push our knees out by placing a belt around your thighs.  Your goal is to do entire round this way.  

An entire round consists of 1) SI side-to-side, 2) SI up-down, 3) circles clockwise, 4) circles counterclockwise.

Once it feels easy, push to the edges of the movement--really push.  The goal is to strengthen all the different fibers of the gluteus medius and minimis muscles that have huge impact on the hip, SI Joint and lumbar.

Once that becomes too easy, add the second position with legs up into your routine while squeezing knees together.

Once this becomes easy, contact me.

As you complete Level 4, you'll notice a sense of power and confidence--as if you can accomplish anything.

*Do these moves everyday until it gets easy. Use as a warmup to your workouts.

*Never hold your breath.  STOP if feeling faint, dizzy or nauseous. Be careful coming back up to a standing position.