Post on 11-Jan-2023
INTRODUCTION
Welcome to the DEFINED programs that will strengthen
and define your body, dropping the weight for good. At
last, I have released my revolutionary exercises to the
public, allowing my H Method to go with you wherever
you are. Simply pick the workout you feel is at your fitness
level, and is comfortably challenging. I recommend 3
days of cardio and 2 days of strength training per week.
Your training schedule could look like this:
In my DEFINED programs, all you need to change your
body are dumbells or resistance bands that you feel are
challenging for your fitness level. Start with 5 lb.
dumbells for all exercises, once you feel those are easy,
jump to 7-8lbs of resistance. For all dumbbell exercises,
you can also utilize resistance bands. Try starting with
light resistance if you are a beginner. Remember to
always be cleared by your physician before initiating any
exercise program.
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NUTRITION
No exercise program is complete without a diet plan. 80%
of how you look is diet; change how you eat and you will
change your body forever. Make sure you are eating 2
hours before each workout for proper fueling and aim for a
gallon of water per day for weight loss. Check out my
nutrition eBooks that are packed with recipes to re-Define
your body.
PROGRESS CHECK POINTS
Tracking your progress in weight loss and muscle gain is
essential to keeping your motivation soaring! Start by
taking measurements in specific areas. For accurate
results, take these every 4 weeks and have the same person
take them, or take the measurements yourself:
Bust: Right at nipple line
Chest: Measure just under your bust
Bicep: Measure the mid way between shoulder & elbow
Waist: Smallest part of waist / half inch above belly button
Hips: Stand with feet together & place the tape measure
around the largest part of your hips
Quad: Area of thigh between hip and knee
Do all measurements on right side of body for consistency.
YOUR GOODBYE PHOTOS
Get ready to wave goodbye to the old you and welcome a toned,
healthy and new body! Take one photo from the front, back and side.
Wear a sports bra and shorts or a bikini for your photos, so you will
notice what areas are shrinking. Grab a friend to help take the photos
and have a goodbye old body party! Take a new photo every 30 days
so you can see how your body is transforming, revolutionizing your
motivation to work even harder for your fitness goal.
GETTING STARTED
Adapt each routine to what you feel comfortable with, if you
feel the exercises are exceedingly easy or challenging, adapt
accordingly. Get 3 photos of the body you want, put them in your
home, on your desk at the office, or on the screen of your phone. Place
the photos anywhere you look frequently throughout your day, fueling
your motivation. Imagine having the body you want, do the work, and it
will happen. Step into that feeling of already having it, reinforcing
good habits and increasing self esteem. A good tip is to workout first
thing in the morning, just to get it out of the way so the obligations that
come up later don’t interfere.
Put your sneakers on the second you wake up, tell
yourself you can workout for 5 minutes. Most likely
the 5 minutes will turn into 10, and eventually 30
minutes! You were meant to be healthy and toned
and not trapped. Take the steps to change your life
now, you control the way you look, there is no miracle
cream or device, just good eating habits and a
bulletproof exercise plan. I’m excited to see all of
your hard work paying off. Feel free to send me
photos of your progress. I look forward to hearing all
of your amazing success stories!
“It’s not who you are that holds you back, it’s who
you think you’re not.”
-Anonymous
THE BASICS: TREADMILL WORKOUT
FOR BEGINNERS
3x a week
Warm-up 5 minutes 3.0 speed
30 seconds 4.0 speed
60 seconds 3.5 speed
30 seconds 4.8 speed
60 seconds 3.5 speed
30 seconds 4.5 speed
30 seconds 3.3 speed
60 seconds 4.4 speed
30 seconds 4.9 speed
60 seconds 3.5 speed
30 seconds 4.5 speed
60 seconds 3.0 speed
Repeat 2x adjust speed as comfortably challenging
Cool down
Walk 3.0 speed 5 minutes plank 2 sets of 30 seconds
Stretch for 10 minutes
THE BASICS: TREADMILL
WORKOUT
INTERMEDIATE LEVEL
3-4x a week
Warm-up 5 minutes 4.0 speed
30 seconds 4.5 speed
60 seconds 3.7 speed
30 seconds 4.8 speed
60 seconds 3.7 speed
30 seconds 4.9 speed
30 seconds 3.6 speed
60 seconds 4.5 speed
30 seconds 4.9 speed
60 seconds 3.5 speed
30 seconds 4.5 speed
60 seconds 4.0 speed
Cool down
Walk 3.2 speed 5 minutes
Plank 2 sets of 30 seconds
Stretch for 10 minutes
THE BASICS:TREADMILL WORKOUTADVANCED RUNNERS
3x a week
Warm-up 5 minutes 5.0 speed
30 seconds 6.5 speed
60 seconds 5.7 speed
30 seconds 7.8 speed
60 seconds 6.5 speed
30 seconds 8.0 speed
30 seconds 6.0 speed
60 seconds 5.5 speed
30 seconds 6.9 speed
60 seconds 3.5 speed
30 seconds 5.5 speed
60 seconds 6.9 speed
Repeat 2x adjust speed as comfortably challenging
Cool down 3.5 speed 5 minutes
Plank 2 sets of 30 seconds
Stretch for 10 minutes
BEGINNER
TREADMILL BURN IN 25
3x a week
Warm-up 5 minutes 3.3 speed
2 minutes 3.6 speed
1.5 minutes 4.5 speed
1 minute 3.6 speed
2 minutes 4.5 speed
1 minute 5.5 speed
1 minute 4.5 speed
2 minutes 4.7 speed
1.5 minutes 5.6 speed
1 minute 5.0 speed
2 minutes 4.7 speed
1 minute 4.0 speed
Cool down 3.0 speed for 5 minutes
Plank 2 sets of 30 seconds
Stretch for 10 minutes
INTERMIDIATE
TREADMILL BURN IN 25
Warm-up 5 minutes 3.6 speed
2 minutes 5.0 speed
1.5 minutes 6.0 speed
1 minute 5.5 speed
2 minutes 6.0 speed
1 minute 6.5 speed
1 minute 5.5 speed
2 minutes 6.0 speed
1.5 minutes 7.0 speed
1 minute 6.0 speed
2 minutes 5.5 speed
1 minute 4.0 speed
Cool down 3.2 speed 5 minutes
Plank 2 sets of 30 seconds
Stretch for 10 minutes
ADVANCED
TREADMILL BURN IN 25
Warm-up 5 minutes 5.5 speed
2 minutes 6.5 speed
1.5 minutes 7.2 speed
1 minute 7.5 speed
2 minutes 6.0 speed
1 minute 7.8 speed
1 minute 6.5 speed
2 minutes 6.0 speed
1.5 minutes 7.0 speed
1 minute 6.0 speed
2 minutes 6.7 speed
1 minute 6.0 speed
Cool down 4.0 speed 5 minutes
Plank 2 sets of 30 seconds
Stretch for 10 minutes
DRESS TO IMPRESS
BEGINNER’S TREADMILL RUN
Warm-up 5 minutes 3.0 speed
30 seconds 4.0 speed
60 seconds 4.5 speed
30 seconds 4.8 speed
60 seconds 5.5 speed
30 seconds 4.6 speed
30 seconds 5.0 speed
60 seconds 4.5 speed
30 seconds 5.4 speed
60 seconds 4.7 speed
30 seconds 5.5 speed
60 seconds 4.0 speed
Cool down
3.0 speed 5 minutes
Plank 2 sets of 30 seconds
Stretch for 10 minutes
DRESS TO IMPRESS
INTERMEDIATE TREADMILL RUN
Warm-up 5 minutes 4.0 speed
30 seconds 5.5 speed
60 seconds 6.5 speed
30 seconds 5.8 speed
60 seconds 6.5 speed
30 seconds 5.6 speed
30 seconds 6.5 speed
60 seconds 5.5 speed
30 seconds 6.4 speed
60 seconds 5.7 speed
30 seconds 6.5 speed
60 seconds 5.0 speed
Cool down
3.2 speed 5 minutes
Plank 2 sets of 30 seconds
Stretch for 10 minutes
DRESS TO IMPRESS
ADVANCED TREADMILL RUN
Warm-up 5 minutes 4.5 speed
30 seconds 5.0 speed
60 seconds 6.0 speed
30 seconds 5.5 speed
60 seconds 6.0 speed
30 seconds 6.5 speed
30 seconds 5.5 speed
60 seconds 6.0 speed
30 seconds 7.0 speed
60 seconds 6.0 speed
30 seconds 5.5 speed
60 seconds 4.0 speed
Cool down
3.5 speed 5 minutes
Plank 4 sets of 45 seconds
Stretch for 10 minutes
WARM-UP30 high knees
30 mountain climbers
25 jumping jacks
20 MINUTES:
BODYWEIGHT WORKOUT
THE WORKOUT
40 squats
30 lunges
10 push-ups
1 minute plank
Rest 1 minute
10 squat jumps
10 lunge jumps
10 ice skaters
Rest 1 minute
Tricep dips off chair
30 hip raises on ground
8 shoulder push-ups
Repeat entire workout 2x
Plank 4 sets of 45 seconds
Stretch for 10 minutes
Warm-up 2 minutes of jump rope
4 sets of 10 squat to press 5 lbs
4 sets of 10 side lunges
4 sets of 10 push-ups
30 jumping jacks
60 seconds plank
45 seconds side plank both sides
4 sets of 10 sumo squats
4 sets of 10 lunge to curl 10 pounds alternating legs
45 seconds side planks both sides
Cool down jog in place 2 minutes
Stretch each muscle worked for 60 seconds
30 MINUTES:
DATE NIGHT READY WORKOUT
Warm-up 2 minutes jump rope
10 squat to press
15 lunge to row
10 push up to oblique plank twist
10 sumo squat to curl
8 burpees
25 mountain climbers
90 second plank
10 squat jumps
15 hip raise off the floor
20 donkey kicks on ec leg
Repeat 3 x
Stretch each muscle worked for 60 seconds
FLAT ABS TRAINING
Warm-up 2 minutes jog in place
3x8 lunges with 8lbs
3x25 mountain climbers
Step ups on bench 3x8
60 second plank
3x8 rows on machine 30 lb
3x8 lat pull downs 30-40 lbs
3x15 push-ups
90 seconds jumping jacks
3x3 plank 60 seconds
Repeat entire circuit 3x
Stretch each muscle worked for 60 seconds
FIGHT FLAB IN 30
MINUTES
Warm-up 60 jumping jacks
30 mountain climbers
10 squat to bicep curl
8 lunge jumps
15 rows with 6 lbs. weights ec hand
1 minute side plank
10 pushups
8 squat jumps
15 side lunges
Repeat entire circuit 3x
Stretch each muscle worked for 60 seconds
BIKINI READY IN 30
MINUTES
Warm-up 40 jumping jacks
30 mountain climbers
10 squat to bicep curl
8 lunge jumps
Step ups on bench 5x4
1 minute side plank
30 donkey kicks on ec leg
8 squat jumps
15 side lunges
10 side leg raises
25 jumping jacks
Repeat entire circuit 3x
Stretch each muscle worked for 60 seconds
ADVANCED CELLULITE
TAMER
Warm-up 25 ice skaters
60 jumping jacks
60 second jump rope
10 tricep dips
15 squats
30 alternating leg lunges
60 seconds plank
30 seconds side plank ec side
10 pushups
15 rows with 6 lbs. ec hand
15 hip raises off the floor
30 mountain climbers
20 jumping jacks
15 sumo squats
Repeat 3x
Stretch each muscle worked for 60 seconds
SCULPTED IN 30
Warm-up 5 minutes level 5
3 minutes level 7
1 min level 12
2 minutes level 9
1 minute level 12
2 minutes level 8
1 minute level 13
1 minute Level 10
3 minutes level 9
2 minutes level 11
1 minute level 13
3 minutes cool down level 6
Stretch each muscle group for 60 seconds
ELLIPTICAL CARDIO
TRAINING
Warm-up treadmill 10 minutes
3x8 squats w 10 lbs.
3x8 lunges w 8lbs
3x25 mountain climbers
Step-ups on Bench 3x8
60 seconds plank
3x8 rows on machine 30 lb.
3x8 lat pull downs 30-40 lbs.
3x15 push-ups
Jumping jacks 1 minute
3x3 plank 60 seconds
Cardio 30 minutes with moderate intensity
Cool down, stretch every muscle worked
Repeat 3x per week
FAT LOSS TRAINING
3x a week
Warm-up 10 minute treadmill
3x12 squat to press
3x12 push-ups
3x12 rows
30 seconds jump rope
30 seconds jumping jack
repeat 2x
1.5 minute plank ec side
Repeat entire circuit 3x
Cool down stretch every muscle worked 3x
COMPACT & QUICK
2x a week
Warm-up 40 jumping jacks
3x15 squats with weights for your level start
with 5lbs 3x15 lunges
3x15 step ups on a bench or chair
30 jumping jacks
2x25 glute raises off of the floor
2x25 donkey kicks ec leg
3x15 dead lifts
2 minute jump rope
10 squat jumps
10 lunge jumps
3x15 side lunges
2 sets of 60 second planks
Stretch entire body for 5 minutes
JUST GLUTES
DISCLAIMERAll material on this website and e-book is provided for your information only and
may not be construed as medical advice or instruction. No action or inaction
should be taken based solely on the contents of this information; instead,
readers should consult appropriate health professionals on any matter relating
to their health and well-being. The information on this website is not intended to
replace medical advice.
Before beginning this or any other nutritional or exercise regimen, consult your
physician to be sure it is appropriate for you.
DISCLAIMER REGARDING FITNESS INFORMATION.
THIS WEBSITE OFFERS HEALTH, FITNESS AND NUTRITIONAL INFORMATION AND IS
DESIGNED FOR EDUCATIONAL PURPOSES ONLY. YOU SHOULD NOT RELY ON
THIS INFORMATION AS A SUBSTITUTE FOR, NOR DOES IT REPLACE,
PROFESSIONAL MEDICAL ADVICE, DIAGNOSIS, OR TREATMENT. IF YOU HAVE
ANY CONCERNS OR QUESTIONS ABOUT YOUR HEALTH, PLEASE CONSULT WITH
A PHYSICIAN OR OTHER HEALTH-CARE PROFESSIONAL.
DO NOT DISREGARD, AVOID OR DELAY OBTAINING MEDICAL OR HEALTH
RELATED ADVICE FROM YOUR HEALTH-CARE PROFESSIONAL BECAUSE OF
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NOTHING STATED OR POSTED ON THIS WEBSITE OR AVAILABLE THROUGH ANY
SERVICES ARE INTENDED TO BE, AND MUST NOT BE TAKEN TO BE, THE
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CARE TREATMENT, INSTRUCTIONS, DIAGNOSIS, PROGNOSIS OR ADVICE
HOLLYROSER.COM
Thank you for taking the first steps in changing your
body! Keep up the willpower, drive and kale munching! I
hope you enjoyed these plans and will continue a life of
healthy eating and exercise. If you are interested in
what personal training can do for you, please do not
hesitate to contact me.
“I hated every minute of training, but I said, ‘Don’t quit.
Suffer now and live the rest of your life as a champion.”
- Muhammad Ali
ABOUT HOLLY
Holly Roser is a leading certified personal trainer and
fitness expert in New York City and San Francisco with
14 years of experience in fitness. She is featured in top
websites and broadcasts ranging from Dr. OZ, NY1
News, KTLA, Livestrong.com, EHow. com, Women's
Health Magazine, and Shape, SELF, PopSugar, Brides
Magazine, Yahoo, and many more. Fueling personal
training results with her H Method, she personalizes
each workout to the individual’s fitness aspirations. Her
life passion is to inspire and motivate clients to achieve
goals they never thought possible.
HOLLYROSER.COM