The 90 day No Equipment Workout Home Workout Plan For Women Rebekah Addams & Michael Russo © Copyright 2020 – Rebekah Addams & Michael Russo -All rights reserved. The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher. Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book, either directly or indirectly. Legal Notice: This book is copyright protected. It is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or publisher. Disclaimer Notice: Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaged in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed medical professional before attempting this program or any techniques outlined in this book. By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, that are incurred as a result of the use of the information contained within this document, including, but not limited to, errors, omissions, or inaccuracies. Table of Contents Introduction Facebook group Bodyweight Training vs Weight Training Busting the Myths How to use this book The lingo A Quick Word On Nutrition Shopping list Your Magic Number Work on Your Inside Game Beginner weeks 1-4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Week 13 Week 14 Week 15 Week 16 Conclusion Introduction The first thing I want to make 100% clear is that no matter who you are, no matter how long you have battled with your weight for, no matter how many times you have failed at losing weight in the past, no matter how “slow” you think your metabolism is you can lose fat, build lean feminine muscle and completely change the shape of your body. You see the reason why many people fail in this space is because a lot of the time they are taking the wrong advice and implementing the wrong strategies. Crash diets mixed with the wrong type of training and bullsh*t supplements that promise the world and deliver an atlas are a combination that is pushed heavily by the marketing teams of many mainstream fitness programs and supplement companies. You see building your perfect body, having toned legs, a nice shaped butt and toned arms at its core is such a simple process. It has been made out to be complicated in order to keep the economy of the fitness industry running for many years to come. They thrive on your failure so that they can prey on you with their next supplement or their next overpriced workout machine advertised on the late night shopping channel. The fact of the matter is that the process of losing body fat increasing muscle tone and improving your health is the same now as it was 100 years ago and will be the same 100 years from now. The human body and its mechanics don’t change but unfortunately good marketing does. Throughout this book we are going to go through with you what the so called experts preach has to be done and why that’s wrong. We’re going to show you why these methods not only make it harder to stick to a diet plan than it should be and why in a lot of cases they lead you to eat more than you normally would, actually taking you further away from your end goal. You will learn two different ways to tackle your nutrition, the first is fail proof, it is more for those that like to geek out on numbers and are happy to take a little more time with the finer details I their weight loss program. This is the method Michael used for his own personal transformation where he was able to lose over 50lb in 7 months. We will show you how to calculate your magic number, the amount of calories you need to consume every day in order to lose weight consistently. This method guarantees success, follow it and you can’t not lose weight. The second method we will show you is one for those of you out there that don’t want to be bothered with things like counting calories and weighing food. It’s still very effective and will allow you to quickly and effortlessly change your eating habits in a way that will ensure you will not only reach your goals but that you are able to stick to your new lifestyle long term. In fact this is the method that Michael transitioned to after reaching his goal and the one I use currently as well to make my life not so obsessive when it comes to my health but it can also be used for the actual transformation process. Once we have the nutrition out of the way then we will look at the actual workout, this program is specifically designed so that you don’t require any equipment whatsoever, it can be followed anywhere at any time regardless of your financial situation or lack of equipment at your disposal. We have designed it to take you from beginner all the way up to a warrior, and it’s all done on a minimalist approach so you won’t need to spend hours and hours per week exercising. Those hour long workouts 6 days a week is not necessary or sustainable, so why do it. Living a healthy lifestyle should enhance your live and make it better, not take away from it and I have structured this program accordingly. Throughout this book we are going to teach you how to completely transform your figure, you are going to be taken on a journey, a journey of self improvement that’s going to give you a bulletproof ring of confidence and add years to your life. This will culminate in a fit, strong, athletic mother, daughter, aunty, sister looking back at you in the mirror. It will be a totally new you, no gyms, no equipment and certainly no magic pills, just your bodyweight, 3-4 days a week and a consistent effort and commitment to yourself are the only things required. Let’s do this Facebook group The best way to succeed at anything is surrounding yourself with people on the same path. That’s why I have created a private Facebook group for people serious about transforming their body and change their lifestyle for the better. This will be an opportunity to communicate with myself and Michael as well as others to help get you over any hurdles and challenges you hit a long the way. We will do our absolute best to keep you on track, as your success is my success and I want this for you. Just click this link and it will take you straight to my group, from there you answer 3 very simple questions so we know you’re serious about this and we will accept you into the group. Free Gift As a way to say thankyou for purchasing this book and even more importantly to get you on the right track from the very start, we would like to give you another book we have written called “The Winners Mentality” absolutely free. Having the right mindset is essential to your outcome from this program. We will cover this a little more in a later chapter but I do recommend you grab your free copy of this book to really get a grasp of the mindset needed to achieve your goal as well as how to tackle any negative thoughts or excuses that may creep in along the way. Yes please send me my free copy of The Winners Mentality Bodyweight Training vs Weight Training Over the years as gyms have become more and more popular, bodyweight training seems to have been given this stigma around it that it’s not quite as effective in creating a toned, athletic body. This is a shame as I can absolutely tell you without a shadow of a doubt that bodyweight training is unbelievably effective when it comes to transforming your body, if you know how to do them correctly. The first thing to understand is resistance is resistance. Your do a set of squats at the gym or a barbell press, your body doesn’t know how much weight is on that bar, all it knows is that there is tension and that it is hard and requires a certain amount of effort to complete the movement. If that movement comes from doing a standard bodyweight push-up or a benchpress it doesn’t change the signals that are sent to your body. One of the big benefits of bodyweight training is that it reduces the risk of injury. It’s great for keeping your joints and ligaments healthy long term compared to focusing purely on weight training. Bodyweight training helps keep your body in proper proportion and ensures you have a solid foundation with your core strength upon which to build on safely. On top of this, bodyweight training helps to activate more muscle; it recruits more muscle fibres to perform the movement due to it being what is called a closed chain exercise. This means that it is your body that’s moving through space rather than a barbell, for example when you do a push-up it’s your body that’s moving up and down, now compare that to a benchpress, your body is in a fixed position on a bench, it is the barbell that’s moving through space. Not only does this make it great for building lean muscle but it leaves fewer margins for error with your form and as a result makes it a safer alternative. Another great part of bodyweight training is the fact that you can do it anywhere. If you travel a lot for work you can keep your training on track in your hotel room, if it’s a nice day outside you can train at the park or the beach and catch some vitamin D instead of being inside the 4 walls of the gym. You can also work it in with your weight training as well and if you’re busy and can’t make it to the gym for a few days; you can fit in a quick 15-20 minute intense bodyweight workout at home and get great strength and conditioning benefits from it as well as a different stimulus to your normal training. If you are a regular gym goer then it can also be used to break up your weight training and bust through any plateau you hit along the way. Bodyweight training is unmatched when it comes to building co-ordination, athleticism and core strength. To manipulate your body through certain movements you build your athletic base and your core has no choice but to get stronger along with it. This translates into high level of performance with the way your body moves in everyday life. Am I saying weight training is no good? Absolutely not, weight training has many benefits and has its place but it is a luxury. True strength is built upon by being able to master your own bodyweight and being able to throw it around like it’s nothing.