Atlanta Personal Trainer
1-000-000-0000 500 Bishop Street NW
Atlanta, GA 30318-4380 By Appointment Only
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This is the Medicine Ball Blast Workout Video. The workout breakdown and details are below… Medicine Ball Blast Workout Breakdown Beginner - Work for 30 seconds & rest 60 seconds. Complete 2 sets and do 10 Jumping Jacks immediately following each exercise. Regular - Work for 45 seconds & rest for 30 seconds. Complete 2-3 sets and do 6 Power Jacks immediately following each exercise. Advanced - Work for 60 seconds & rest 30 seconds. Complete 3 sets and do 8 Power Jacks immediately following each exercise. *Start with a 5-Minute Warm-up

This is the Couples Cardio Core Challenge Video. The workout breakdown and details are below… Couples Cardio Core Challenge Workout Breakdown For each exercise you will complete 2-Sets and 14-Reps. For the warmup you will jump rope for 5 min (alternative 5 min jog). 1. Bicycles 2. Hip Raises 3. Plank Walk-Ups w/ Knee Tuck 4. Bench Commandos (side taps) 5. V-Sits 6. Elbow Core Twist 7. Lateral Bench Jumps or 30 Jumping Jacks - No Picture - PARTNER TIME!!! 8. Wheel Barrow Drops - No Partner try opposite arm/ opposite legs 9. Wheel Barrow Crawl Push Ups - 5 second crawl/5 Pushups

The Dumbbell Demolition Total Body Workout consists of the following exercises: Advanced level - Work for 60 seconds & rest for 30 seconds Regular level - Work for 45 seconds & rest for 45 seconds Beginner level - Work for 30 seconds & rest for 60 seconds *Tip: Weights for dumbbells will vary depending on the exercise. If you're not able to keep good form, lower the weight and/or rest and then continue. 1. Travel Burpee Press - Keep eyes up, extend

Participants just need to sign up at www.mrshutupandtrain.com/30daycc or email their contact info to us at info@mrshutupandtrain.com. We are asking that you to forward this email to everyone you know and/or copy the following as your status on Facebook and tweet on Twitter. Lets work together to make the world a healthier place! Facebook: "I signed up for the FREE #30DayCardioChallenge w/ Rahman "Ray" Grayson and so should you. Check out the video, http://goo.gl/P99qm" #LetsGetHealthyTogether Twitter: "Check out @shutupandtrain 's FREE #30DayCC Intro video, http://goo.gl/P99qm It's not too late to