Content Page

Introduction
Different Types of Workouts
Benefits of Using a Band
How to Track Progress
Organisation
Workout Plan
Supplement Requirement

Lets Do This !

INTRODUCTION
 Welcome!

Hi There!
Get ready to start a new journey on getting the body you want. I know you
might be feeling a little down about your body now and you haven’t found
the right program that seems to work for you, but do not worry I'm here to
help you the best way I can.
The first most important and essential thing I want you to do is love
yourself and your body, regardless of whether or not you're where you
want to be right now. You have one body so treat it right and show it love.
This plan will help you not only achieve this but it will inform you on
different types of workouts and which one will best fit you.
What will be included?:

1-4Week Guide


• Illustrations on different exercises

• Information about the different types of workouts
• Tips on organisation

Remember you’re not in this alone, you have me. I will push you every step
of the way, even if I'm not there right beside you. If you find it difficult at
first don't panic. Ask a friend or family member to join in. Make it fun and
exciting to work out, not a dreaded task!

So lets get to it.

Please Hashtag #KCSG or #Krissycelaplans Follow

@kcsg_community on any of your social media so I can get to know you!
Always feel free to email me with ANY questions at celasimplicity@gmail.com
Different Types Of Workouts
Benefits of Using a Resistance Band
Organisation & Tips
Plan Time Table:
Quads/Calves:

This workout will start with a 10 minutes warm up on the cross trainer. Please ensure that you are fully
warmed up and stretched before performing any of the exercises listed below. Rest: Rests should be
40-60 seconds long between each set and 2-3 minutes long between each exercise.
Arms:

Start your workout with a 10 minutes warm up the cross trainer. Please ensure you are fully warmed up
and well stretched before performing any of these exercises.

Rest: You should aim to rest for 40-60 seconds between each set and 2-3 minutes between each
exercise.


4) Tricep Push Down: Stand close to the cable, place both

hands on the bar and push the bar down. Keep your
elbows tucked close to your body. When brining the bar
back up your arms should not move from your body.
Contract your triceps only. 12 Reps 4 Sets Moderate
Weight
Glute Activation:

Start: You will start your workout with 10 minutes on the bike. You need to be fully warmed up and well
stretched before performing the workout below.

Rest: you should rest for about 40-60 seconds between each set and 2-3 minutes between each
exercise.

3) Hyper Extensions: Keep your back straight and core engaged. Hold onto
something to stabilise. Attach the cable to your foot and pull out to the side.
Bring your leg back in and repeat. 12 reps 4 Sets Moderate-Light weight

5) Single Leg Hip Thrust: Keep your back flat on the ground with your
elbows tucked by your body. Your toe should be pointed up with your
heel firmly planted into the ground. When thrusting up focus all the
tension in contracting the booty. Squeeze at the top. 15 Reps 4 Sets
each leg
Hamstring/Glutes:

Start: You will start with a 10 minutes warm up on the bike. You need to be fully warmed up and well
stretched before performing the workout below.

Rest: you should rest for about 40-60 seconds between each set and 2-3 minutes between each exercise.
Back:

Start: You will start this workout with a 15 minute warm up on the cross trainer. Please ensure you are
well warmed up and full stretched before performing all of the exercises below.

Rest: You will rest for 30-40 seconds between sets and 2-3 minutes between each exercise.

4) Dumbbell Dead Lift: Keep your back

straight, feet shoulder width apart. Knees
slightly bent. Bring the weight down and
back up contracting your lower back. 12
Reps 4 Sets Moderate Weight
Shoulders Light:

This workout will start with a 10 minutes warm up on the cross trainer. Please ensure that you are full
warmed up and stretched before performing all of the programmes listed below.

Rest: Rests should be 40-60 seconds long between each set and 2-3 minutes long between each
exercise.
Back and Biceps:

Start: You will start this workout with 10 minute of Sprint intervals ( 30 seconds on/ 30 seconds off) . Please
ensure you are well warmed up and fully stretched before performing all of the exercises below.

Rest: You will rest for 30-40 seconds between sets and 2-3 minutes between each exercise.

5) Cable Bicep Curls: Keep your back straight at all

times with your core tight. Stand close to the cable
(please attach a bar) with your feet shoulder width
apart. Elbows tucked into your body. 12 Reps 4 Sets
Moderate Weight
Shoulders Heavy

Start: You will start this workout with a 6 minute jog and 20 reps of dumbbell shoulder press at a light weight.
Please ensure you are well warmed up and fully stretched before performing any of the exercises below.

Rest: You will rest for 40-60 seconds between sets and 3-4 minutes between each exercise. Finisher: Once
all exercises have been performed you will finish with a 10 minute treadmill interval training. This
means you will be sprinting for 30 seconds with 30 seconds breaks in between. You will do these for
10 minutes.

5) Front Cable Raises. Keep your back straight and core tight.
Stand close to the cable and pull the weight from between your
legs. Bring the bar high and back down. Try to keep the bar
eyesight hight. 12 Reps 4 Sets Moderate Weight
Cardio/Abs: Start: You will be starting with a 5-6 minute jog on the treadmill/ cross training to get yourself warmed
up. Before performing any of the exercises below, please ensure you are fully warmed up and stretched. Finish:
Once you have completed all the exercises you will be doing 15 minutes of interval training on the treadmill. This
means you will be sprinting for 30 seconds with 30 seconds rest periods (on and off|)
Circuit 2:

This circuit is a full body, high intensity workouts combined with a killer shoulder blast. You will start the workout with a 10
minute light jog on the treadmill. Please insure you are full warmed up and well stretched before performing any of the
workouts below. Rest: You will rest for no longer than 30 seconds between each exercise. Once you have completed
all exercises you will repeat the circuit a total of 5 times.
Terms and Conditions:

Disclaimer: In no event has the seller claimed to be a Personal trainer or a nutritionist. This is a book provided with my personal knowledge.
The plans provided by Celasimplicity Limited have been checked and approved by both Personal trainer and nutritionist.

You do not claim intellectual property right or exclusive ownership to any of the sellers products (Kristiana Cela), modified or unmodified. All
products are property of Kristiana Cela. Our products are provided 'as is' without warranty of any kind, either expressed or implied. In no
event shall this programme be liable for any damages, injuries, illnesses including.
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