Exercise Presentation

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Moving your BODY AT WORK
The Facts are most of the diet and nutritional information out there just isn’t working. Americans are more overweight, more fatigued and more frustrated now than ever and nutrition-related diseases are at an all-time high!
QuickSets
This course will teach the participants the fundamentals of exercise and how to work out in 30-45 minutes versus spending hours in the gym.
Learn how to burn fat & have more fun during exercise and movement.
· Burn 300% more Fat
· 10 pounds of Transformation
· Beat chronic fatigue
· Turn your body into a fat burning machine
· Burn Fat vs. Burn Out
· Preventing Injury
3-Minute Body Parts: The Quick Set Programs Quick Sets Give You More for Less Starting an exercise program is not nearly as important as staying on one. While there are hundreds of movement programs available, it is critical that you begin them with the end in mind. When it comes to exercise you must always ask yourself, “Will I keep it up?” Starting and stopping exercise programs or infrequently exercising does you no good. That is why you must consider everything necessary not just to begin, but to continue.
These allow you to get a work out in for an individual body part in as little as 3 minutes. This is the ultimate way to perform resistance training.
These routines can be as simple and as short as you need them to be in order to fit them into your schedule or level of motivation on any given day or week. This program can also be performed more or fewer times per week, dependent on how quickly you desire to make changes to the muscles of your BBG. This actually creates the possibility of knowing you will not only exercise consistently this week, or for the next ninety days, but forever.
The Law of Adaptation Due to the type of adaptation the body must make while performing Quick Sets, you are able to create significant changes in the composition (body fat percentage and muscle tone) of a body part within three minutes. Busy moms, overworked businessmen and businesswomen, or students on a tight time schedule can still be extremely effective in their lives and get in shape all at the same time. Using the Quick Set Programs for 3 minute body parts, I and many of my patients, clients, and friends have been able to maintain busy schedules, a high quality family life, and find plenty of leisure time while still being in the best shape of our lives. These routines can be used to increase the intensity of your workouts, shorten your workout times, and very safely speed up your results. They are designed so anyone can perform them and make great changes to their BBG on any level. Whether you are a retired grandma or an aspiring Olympian, there is a plan for you on the following pages.
Types of Quick Sets:
Decline Set
· Pick one exercise and do it for 8–12 repetitions until failure.
· Rest 5-6 seconds.
· Lower the weight 5–20 pounds and do the exercise again for 6–8 repetitions until failure.
· Rest 5–6 seconds.
· Lower the weight 5–20 pounds again and do another 6–8 repetitions until failure.

Pause Set
· Pick one exercise and do it for 8-12 repetitions until failure.
· Rest 5-6 seconds.
· Using the same weight, do the exercise again until failure.
· Rest 5-6 seconds
· Repeat this process until you cannot do the exercise for more than 1-2 repetitions.

Monster Set A Monster Set is when, after performing an exercise for one body part, instead of resting, you immediately perform an exercise for another body part. The other body part should be one that was not used while exercising the first body part. For example: chest and biceps, or quadriceps and hamstrings. Monster Sets are combined with Decline or Pause Sets so you can get a tremendously effective workout done in a very short amount of time. For example, after you perform a Pause Set with the Incline Fly Press for your chest, you can immediately begin performing a Decline Set with Hammer Curls for your biceps. Cycle Set (1 Cycle = 3–6 Minutes) To perform a Cycle Set, you set up 3–6 exercises for the same or different body parts. As soon as you are done performing one exercise until failure, you immediately go to the next . . . and then the next. Continue going around the circuit 3 or 4 times. For example, set up an exercise for quadriceps, an exercise for hamstrings, and an exercise for calves, then do 1 quadriceps exercise then 1 hamstring exercise then 1 calf exercise. Repeat this circuit 3–4 times. You can also set up 3 exercises for only 1 body part and go around the circuit that way 2–4 times. Help Reps Help Reps can be used with any Intensity set. A Help Rep is performed when a helper or “spotter” stands near you during your set, and when you reach failure they help you to perform 1–2 more repetitions. Mountain Straight Set (15-20 Minute Workout for Building Muscle Strength, Size, and Power) It’s not 3 minutes, but it is Intense.