Day 3: Legs/Calves

We're here to build a stunning pair of legs, but with zero treadmill torture. Remember, there's no need to worry about cardio right now! Instead, we'll lift our way to the look we want.

Before we hit the gym, review these quick tips for a beautiful lower body:

• Visualize your workout before you step into the gym.


• If you have a pre-existing injury, take care warming up your muscles and loosen your joints.


• Even though your legs are probably stronger than you think, watch the exercise videos carefully and focus on good form!

With legs like yours, get ready to leave this workout in the dust.

Leg Press 3 x 12
Leg Extensions 3 x 12
Wide Stance Barbell Squat 3 x 12
Seated Leg Curl 3 x 12
Standing Calf Raises 3 x 12
Seated Calf Raise 3 x 12

Jamie Eason's LiveFit Trainer: Day 2

BACK and BICEPS

Today we're in the gym working on the bombshell muscles: back and biceps. Training these puppies will make you look like a knockout, especially in your favorite dress.

Remember that we're not lifting with 100% intensity on every rep. Be proud and push yourself, but leave the 100s on the rack. They'll get their chance.

Before your workout, leave work at work and home at home. When you reach the gym, the business meetings go bye-bye and the kitchen cleans itself.

If you're in the gym physically, you should be in the gym mentally.

Wide-Grip Lat Pulldown 3 x 12
1 min rest

One-Arm Dumbbell Row 3 x 12
1 min rest

Seated Cable Row 3 x 12
1 min rest

Underhand Cable Pulldown 3 x 12
1 min rest

Dumbbell Alternate Bicep Curl 3 x 12
1 min rest

One-arm Dumbbell Preacher Curl 3 x 12
1 min rest

Standing Bicep Cable Curl 3 x 12

STRETCH!

Jamie Eason's LiveFit Trainer: Day 1

CHEST and TRICEPS

Today is a day of firsts.

It's the first day of your new lifestyle, the first step toward your new body, and our first workout together. I hope you're excited, committed and ready to transform!

Remember, there's absolutely nothing to fear: I'll be training with you through every exercise, helping you push each and every rep.

Before we hit the gym, focus on these training notes:

• This is the muscle endurance phase: we're prepping your muscles for heavier weight and more intense training down the road.


• You'll be doing 3 sets of 12 repetitions (3 X 12) for each exercise.


• Aim for 1 minute of rest between each set.


• The amount of weight you lift should be 60% of your maximum effort. Lifting too much too soon will lead to excessive muscle soreness.


• Each workout, depending on gym traffic and your training pace, should take about an hour.

See you in the gym!

Warm up (treadmill / elliptical / bike) 5 - 10 mins

Wide Push Ups (standard or on knees) 3 x 12

1 min rest

Dumbbell Bench Press 3 x 12

1 min rest

Dumbbell Flyes 3 x 12

1 min rest

Narrow Push Ups (standard or on knees) 3 x 12

1 min rest

Standing Dumbbell Triceps Extensions 3 x 12

1 min rest

Triceps Pushdown 3 x 12

STRETCH!

1600 yd swim

Duration 45-60 mins Distance 1600yd Pool length 25yd

Warm up
•	2 x 100yd Freestyle Swim (even pace), rest 0:20 / 100yd
Build up (repeat 2 times)
•	1 x 25yd Streamline Kicking, rest 0:10 / 25yd
•	1 x 25yd Freestyle Swim, rest 0:10 / 25yd
•	1 x 25yd Single Arm (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 25yd
•	1 x 25yd Freestyle Swim, rest 0:10 / 25yd
Core
•	8 x 25yd Freestyle Swim, rest 0:10 / 25yd
•	4 x 100yd Freestyle (25yd Easy, 25yd Effort), rest 0:30 / 100yd
•	4 x 50yd Freestyle Swim, rest 0:10 / 50yd
•	8 x 25yd Freestyle Swim, rest 0:05 / 25yd
Warm down
•	1 x 100yd Freestyle Push & Glide, rest 0:20 / 100yd
•	1 x 100yd Freestyle Easy, rest 0:20 / 100yd

Intensity key Easy: 50-60% of your maximum heart rate Aerobic: 60-70% of your maximum heart rate Endurance: 70-80% of your maximum heart rate Sprint: 80-90% of your maximum heart rate

1700 yd swim

Duration 45-60 mins Distance 1700yd Pool length 25yd

Warm up
•	4 x 50yd Freestyle Swim (even pace), rest 0:15 / 50yd
Build up
•	4 x 25yd Backstroke Swim, rest 0:10 / 25yd
•	2 x 25yd Freestyle Swim, rest 0:10 / 25yd
•	4 x 25yd Backstroke Swim, rest 0:10 / 25yd
•	2 x 25yd Backstroke Kick, rest 0:10 / 25yd
Core (repeat 2 times)
•	4 x 100yd Freestyle Swim, rest 0:15 / 100yd
•	4 x 25yd Breaststroke Swim, rest 0:15 / 25yd
Warm down
•	4 x 25yd Breaststroke Easy, rest 0:10 / 25yd
•	4 x 25yd Backstroke Easy, rest 0:10 / 25yd

Intensity key Easy: 50-60% of your maximum heart rate Aerobic: 60-70% of your maximum heart rate Endurance: 70-80% of your maximum heart rate Sprint: 80-90% of your maximum heart rate

1600 yd swim

Duration 45-60 mins Distance 1600yd Pool length 25yd

Warm up
•	4 x 50yd Any Stroke (even pace), rest 0:15 / 50yd
Build up (repeat 4 times)
•	1 x 25yd Freestyle Catch Up, rest 0:10 / 25yd
•	1 x 25yd Streamline Kicking, rest 0:10 / 25yd
Core
•	10 x 50yd Freestyle Swim, rest 0:20 / 50yd
•	8 x 25yd Breaststroke Swim, rest 0:15 / 25yd
•	6 x 50yd Backstroke Swim, rest 0:15 / 50yd
Warm down
•	2 x 100yd Breaststroke Easy, rest 0:20 / 100yd

Intensity key Easy: 50-60% of your maximum heart rate Aerobic: 60-70% of your maximum heart rate Endurance: 70-80% of your maximum heart rate Sprint: 80-90% of your maximum heart rate

1200 yd swim

Duration 30-45 mins Distance 1200yd Pool length 25yd

Warm up
•	2 x 25yd Any Stroke (even pace), rest 0:10 / 25yd
•	1 x 50yd Backstroke Easy, rest 0:10 / 50yd
•	1 x 100yd Freestyle Easy, rest 0:20 / 100yd
Build up
•	2 x 50yd Backstroke Swim, rest 0:15 / 50yd
•	2 x 50yd Breaststroke Swim, rest 0:15 / 50yd
Core
•	4 x 50yd Freestyle Swim, rest 0:15 / 50yd
•	8 x 25yd Individual Medley, rest 0:10 / 25yd
•	4 x 50yd Freestyle DPS, rest 0:15 / 50yd
Warm down
•	1 x 100yd Freestyle Push & Glide, rest 0:20 / 100yd
•	1 x 100yd Freestyle Easy, rest 0:20 / 100yd

Intensity key Easy: 50-60% of your maximum heart rate Aerobic: 60-70% of your maximum heart rate Endurance: 70-80% of your maximum heart rate Sprint: 80-90% of your maximum heart rate

1200 yd swim

Duration 30-45 mins Distance 1200yd Pool length 25yd

Warm up
•	2 x 100yd Any Stroke (even pace), rest 0:20 / 100yd
Build up (repeat 4 times)
•	1 x 25yd Double Arm Backstroke, rest 0:10 / 25yd
•	1 x 25yd Backstroke Push & Glide, rest 0:10 / 25yd
Core
•	5 x 100yd Freestyle Swim, rest 0:15 / 100yd
•	4 x 25yd Breaststroke Swim, rest 0:15 / 25yd
Warm down
•	4 x 25yd Breaststroke Easy, rest 0:10 / 25yd
•	4 x 25yd Backstroke Easy, rest 0:10 / 25yd

Intensity key Easy: 50-60% of your maximum heart rate Aerobic: 60-70% of your maximum heart rate Endurance: 70-80% of your maximum heart rate Sprint: 80-90% of your maximum heart rate

1600 yd swim

Duration 45-60 mins Distance 1600yd Pool length 25yd

Warm up (repeat 2 times)
•	1 x 50yd Backstroke Easy, rest 0:15 / 50yd
•	2 x 25yd Breaststroke Easy, rest 0:10 / 25yd
Build up
•	4 x 50yd Backstroke Swim, rest 0:20 / 50yd
Core
•	4 x 100yd Freestyle Swim, rest 0:20 / 100yd
•	6 x 50yd Breaststroke Swim, rest 0:20 / 50yd
•	6 x 50yd Swim (any stroke), rest 0:20 / 50yd
Warm down (repeat 2 times)
•	1 x 50yd Freestyle Push & Glide, rest 0:15 / 50yd
•	1 x 50yd Freestyle Easy, rest 0:15 / 50yd

Intensity key Easy: 50-60% of your maximum heart rate Aerobic: 60-70% of your maximum heart rate Endurance: 70-80% of your maximum heart rate Sprint: 80-90% of your maximum heart rate

1600 yd swim

Duration 45-60 mins Distance 1600yd Pool length 25yd

Warm up (repeat 4 times)
•	1 x 25yd Freestyle Swim (even pace), rest 0:10 / 25yd
•	1 x 25yd Breaststroke Swim (even pace), rest 0:10 / 25yd
Build up (repeat 4 times)
•	1 x 25yd Streamline Kicking, rest 0:10 / 25yd
•	1 x 25yd Single Arm (arm by side) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 25yd
Core (repeat 5 times)
•	2 x 100yd Backstroke Swim, rest 0:20 / 100yd
•	Rest 0:30 seconds
Warm down
•	2 x 50yd Freestyle Easy, rest 0:15 / 50yd
•	2 x 50yd Backstroke Easy, rest 0:15 / 50yd

Intensity key Easy: 50-60% of your maximum heart rate Aerobic: 60-70% of your maximum heart rate Endurance: 70-80% of your maximum heart rate Sprint: 80-90% of your maximum heart rate