6 week Challenge to a more toned defined you.

6 week Challenge to a more toned defined you.
Congratulations in signing up for the Slendertone 6 week Challenge! The following plan has been
designed to ensure you get long lasting results and the body confidence you deserve. You should
aim to complete 3 X 30 minute exercise sessions a week, 5 toning sessions a week and follow the
diet tips for maximum results. Good luck!
6 Week Work Out Plan
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Day 1
Day 2
Workout plan 1
+
Slendertone
session
Workout Plan 2
+
Slendertone
session
Workout plan 1
+
Slendertone
session
Workout Plan 2
+
Slendertone
session
Workout plan 1
+
Slendertone
session
Workout Plan 2
+
Slendertone
session
Slendertone
session
Slendertone
session
Slendertone
session
Slendertone
session
Slendertone
session
Slendertone
session
Day 3
Day 4
Workout Plan 2
Slendertone
+
session
Slendertone
session
Workout plan 1
Slendertone
+
session
Slendertone
session
Workout Plan 2
Slendertone
+
session
Slendertone
session
Workout plan 1
Slendertone
+
session
Slendertone
session
Workout Plan 2
Slendertone
+
session
Slendertone
session
Workout plan 1 Slendertone
+
session
Slendertone
session
Day 5
Day 6
Day 7
Workout plan 1
+
Slendertone
session
Workout Plan 2
+
Slendertone
session
Workout plan 1
+
Slendertone
session
Workout Plan 2
+
Slendertone
session
Workout plan 1
+
Slendertone
session
Workout Plan 2
+
Slendertone
session
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Hints and tips to help you through the challenge
General Tips
• Take a picture (day 1) front, side and back.
• Keep a diary
• Stay focused and positive
• Eat slowly
• Go for regular brisk walks or jogs
Toning Tips
• Remember, five toning sessions every week for the first six weeks! For maintenance - 3 times a week
• If you miss a day, don’t worry, just be sure to do a session the day after
• Use the highest toning intensity you can - there are 99 levels - the more you push yourself, the better the results you will see! See
the toning intensity table on page 1
• For the best workout, increase the toning every five minutes during a session e.g. first five minutes level 50, last five minutes level
70
• Wipe down your stomach with a towel before each session to remove dead skin and to give the most effective workout
• You can walk and tone with your belt to get a two in work workout, toning + cardio!
• The best location for the pads is, one in the middle over your belly-button, with other pads to the sides between your hip and ribs
• If you are sporty, the best time to do sit-ups is straight after a Slendertone session - this gives even better results!
• It is better that toning sessions be completed before a large meal than after
• Remember to take two rest days each week so that your muscles have time to recover
• Keep a record of your toning intensity to help motivate you to achieve your goals
Workout Plan 1:
a) Lunges
b) Chest Press
1.
Start with your legs together, then take
a large step forward until your back heel comes
off the ground. This is your starting position.
2.
Lower yourself down until both legs are at a
90-degree angle. Keep your weight on your
forward heel. Your knee should line up with the
top of your feet and not go over the toes.
Push up through the heel to the starting position.
Continue repetitions on the same leg, then switch.
1.
Lie with your back on the floor, your knees
bent and feet flat on the floor. With a weight
in each hand, place your elbows at chest level,
palms facing forward and knuckles pointing
toward the ceiling.
2.
Keeping elbows in line with wrists, push both
hands up, extending your arms up and over the
center of your chest. Lower the weights back
down, to shoulder height.
3 to 4 sets of 15reps per leg
2 sets of 8-10 reps
c) Push ups
d) Squats
1.
Start on all fours, with your hands directly under
your shoulders and fingers pointing forward.
2.
Engage your abs and push your body weight
into your hands, bend the elbows and lower
your body down, making sure to keep your
body in a straight line.
Then push your hands into the floor to lift back
to the starting position.
1.
Stand straight up, your feet hip wide apart.
2.
Sit back and down, as if you were sitting in a
chair. Keep your feet flat on the floor.
At the bottom of your squat, the top of your
thighs will extend parallel to the floor
Then push through your heels to ascend
2 sets of 10 reps
3 to 4 sets of 15 reps
Core and Cardio
e) Plank
1. Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the
elbows.
2. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end
from sticking up in the air or sagging in the middle.
3-5 reps holding for 30-60seconds
f) Cardio
20-30 minutes of cardio exercise.
Example: walking, jogging, boxing, jump rope, dancing, aerobics class, swimming.
Workout Plan 2
a) Bicep Curls
b) Wide Squats
1.
Stand with your feet shoulder-distance apart.
Place your arms by your side, with a weight in
each hand.
2.
Use only your forearms to pick up the weights
with your bicep strength, making sure not to
move your elbows from position.
Slowly lower arms back down to starting position.
1.
Stand straight up, your feet wider than
your hips.
2.
Sit back and down, as if you were sitting in
a chair. Keep your feet flat on the floor.
At the bottom of your squat, the top of your
thighs will extend parallel to the floor.
Then push through your heels to ascend.
2 sets of 8 - 10 reps
3 to 4 sets of 15 reps
c) Tricep Dips
d) Step Ups
1.
Using a bench or chair, place your hands
on the front edge with palms down and your
knuckles facing forward. Hands should be
slightly closer than a shoulder-width apart.
As you are doing this, bend at the knees until
your legs are at a 90 degree angle.
2.
Lower your body by bending at the elbow.
Then straighten your arms by pushing through
your arms.
1.
With one leg planted on the step, drive
through the heel, and lift your body.
2.
Pulling the opposing leg upward, bring
the knee to hip level. Step down slowly.
Continue repetitions on the same leg,
then switch
2 sets of 8 - 10 reps
20 reps, per leg, then switch
Core and Cardio
e) Plank
3. Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the
elbows.
4. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end
from sticking up in the air or sagging in the middle.
3-5 reps holding for 30-60seconds
f) Cardio
20-30 minutes of cardio exercise.
Example: walking, jogging, boxing, jump rope, dancing, aerobics class, swimming.
Get the most out of each Slendertone toning session!
Make sure your muscles are being worked.
Use the highest toning intensity you can (there are 99 levels). The more you push yourself, the better your results will be!
For an even better workout...
Increase toning intensity every five minutes. For example, start at level 50 for the first five minutes. Then, increase to 70 for the last
five minutes. Keep a record of your toning intensity to keep you motivated and achieve your goals.
Remember to change your pads every 4-6 weeks to maintain effectiveness.
Getting results.
Use your Slendertone unit once a day, five days a week, for six weeks. (NOTE: We recommend that you do at least five training
sessions per week to see the best results. You should, however, only do one session per day on a single body area.)
For maintenance, use your Slendertone toner three times a week. If you miss a day, don’t worry. Just be sure to resume your
workout the next day.
Remember to rest two days each week — your muscles need time to recover.
Healthier Eating
• Reduce your carbohydrate intake (includes bread, pasta, rice, potato, baked goods)
• Stick to low GI foods
• Cut your alcohol intake down
• Eat less sugar
• Eat more fruit and vegetables
• Eat lean protein at every meal (fish, chicken, trim fat off meats, tofu, eggs), and add protein to your snacks like a small handful of
raw nuts or low fat yoghurt
• Drink a glass of warm water with a slice of lemon first thing in the morning
• Cut down on portion sizes
• Eat a good breakfast and enjoy it
Simple tips to keep you moving!
A little extra goes a long way.
• Stretch 5-10 minutes at the beginning and end of the day.
• Do an extra 15-30 minutes of cardio throughout the week.
• Twice a week, do 5-10 extra tricep dips.
• On top of your weekly exercise program, add 30 wide squats.
Walk, walk, walk!
• Go for a brisk walk before lunch or dinner.
• Take the stairs.
• Instead of going for a drive, take a healthy walk.
• Do a family activity.
Stay motivated!
• Exercise with other
people – find a friend,
or join a group.
Remember!!!
Make sure you take a before and after photo of your abdominals! On the completion of the 6 week program send
your photo’s in to info@slendertone.com.au, for your chance to win a prize!! Plus if you send in a testimonial we
will send you a FREE set of Replacement Pads for your Ab’s belt!
During your 6 week Challenge:
 You will receive a half motivational email and updates
 Your muscles will get firmer!
 If you have any questions please don’t hesitate to contact us at the Slendertone head office 1300 858 657 ,
or email your questions to info@slendertone.com.au
 Take your measurements and before photos
 Enjoy your new energy and new body!
 “Like” us on Facebook for health and fitness tips! http://www.facebook.com/#!/SlendertoneAustralia
The Slendertone team wishes you good luck and have fun!