USER’S GUIDE
ThE 4-WEEk TOTAL BODy TRANSFORMATION WORkOUT pLAN
USER’S GUIDE
55
SAMpLE WORkOUTS
16
Hindu squat
Stand over the seat of your 3 MINUTE LEGS
™
machine with your feet wider than shoulder-width
apart, toes and knees pointed out on the diagonal.
Lift both heels off the floor [a], and perform a plié
squat [b]. Return to the start and replace heels to
the floor. Lift again and repeat.
Lunges
Stand over the seat of your 3 MINUTE LEGS
™
machine and place your right foot flat on the floor
by the front wheels. Extend your left leg behind you
by the back wheels up on your toes. Center your
weight over the machine and place your hands on
your hips [a]. Bend both knees and lower straight
down toward the ground, making sure your right
knee does not pass your right toes. When your
front thigh comes nearly parallel to the floor [b],
reverse the move, straightening your legs and
coming back up to a fully extended, but not locked,
position at the top.
No Lock-Knee Monsters!
Using complete range of motion is very
important when doing exercises such as
squats and lunges. Stopping short at the top
or bottom of a move won’t give you the full
benefit of the exercise. For each and every
rep, come to a completely extended position
at the top without locking your knees.
Maintain a very slight bend in your knees
without locking them back, which could
hyperextend your joints, ligaments and
tendons, and put you at risk for injury.
Check out your form in a mirror and compare
it with these photos. How do you look?
You should always look like Photo (a).
(a)
(a)
(a)
(b)
(b)
(b)
21
WEEkS 1-2
WEEkS 3-4
The RPE (Rate of Perceived Exertion) scale is a good way to determine how hard you’re working.
While you’re exercising, check with yourself and see what level you’re at. For your cardio workouts,
you should rate at about 5-6. For your strength workouts, 4-5.
RpE SCALE
Monday
3 MINUTE
LEGS
™
+
(optional
upper body
workout) +
30 minute
walk
Tuesday
3 MINUTE
LEGS
™
Wednesday
3 MINUTE
LEGS
™
45 minute
walk
Thursday
Off
Friday
3 MINUTE
LEGS
™
+
(optional
upper body
workout) +
30 minute
walk
Saturday
45 minute
walk
Sunday
3 MINUTE
LEGS
™
Monday
3 MINUTE
LEGS
™
+ 45
minute walk
Tuesday
3 MINUTE
LEGS
™
+ 30
minute walk
Wednesday
60 minute
walk
Thursday
3 MINUTE
LEGS
™
+
(optional
upper body
workout)
Friday
3 MINUTE
LEGS
™
Saturday
45 minute
walk
Sunday
Off
Level
0
1 - 2
3
4
5
6
7
8
9 - 10
Effort Level
Nothing at all
Very easy; can converse with no effort
Easy; can converse with almost no effort
Moderately easy; can converse with little effort
Moderate; conversation requires some effort
Moderately hard; conversation requires quite a bit of effort
Difficult; conversation requires quite a lot of effort
Very difficult; conversation requires maximum effort
Peak effort; no talking zone!
