DEFINED - Planted Table

HOLLYROSER.COM

DEFINED20 FITNESS PROGRAMS REVEALING

A FIRM AND SLENDER PHYSIQUE

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











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













Cool down

Walk 3.2 speed 5 minutes

Plank 2 sets of 30 seconds


THE BASICS:TREADMILL WORKOUTADVANCED RUNNERS

3x a week













Repeat 2x adjust speed as comfortably challenging

Cool down 3.5 speed 5 minutes



BEGINNER

TREADMILL BURN IN 25

3x a week


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 minute 5.0 speed

2 minutes 4.7 speed

1 minute 4.0 speed

Cool down 3.0 speed for 5 minutes



INTERMIDIATE



2 minutes 5.0 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 minute 6.0 speed

2 minutes 5.5 speed

1 minute 4.0 speed




ADVANCED



2 minutes 6.5 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 minute 6.0 speed

2 minutes 6.7 speed

1 minute 6.0 speed




DRESS TO IMPRESS

BEGINNER’S TREADMILL RUN













Cool down

3.0 speed 5 minutes



DRESS TO IMPRESS

INTERMEDIATE TREADMILL RUN













Cool down

3.2 speed 5 minutes



DRESS TO IMPRESS

ADVANCED TREADMILL RUN













Cool down

3.5 speed 5 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



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


90 second plank

10 squat jumps

15 hip raise off the floor

20 donkey kicks on ec leg

Repeat 3 x


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


FIGHT FLAB IN 30

MINUTES

Warm-up 60 jumping jacks


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



BIKINI READY IN 30

MINUTES



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



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


20 jumping jacks

15 sumo squats

Repeat 3x


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


Cool down stretch every muscle worked 3x

COMPACT & QUICK

2x a week


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

SOMETHING YOU MAY HAVE READ ON THIS WEBSITE. THE USE OF ANY

INFORMATION PROVIDED ON THIS WEBSITE IS SOLELY AT YOUR OWN RISK.

NOTHING STATED OR POSTED ON THIS WEBSITE OR AVAILABLE THROUGH ANY

SERVICES ARE INTENDED TO BE, AND MUST NOT BE TAKEN TO BE, THE

PRACTICE OF MEDICAL CARE. FOR PURPOSES OF THIS AGREEMENT, THE

PRACTICE OF MEDICINE INCLUDES, WITHOUT LIMITATION, PROVIDING HEALTH

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

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