Your Transformation Starts Here….
There’s a lot of important info inside this booklet…so make yourself a cup of
hot green tea or coffee and take a moment to yourself to read it through
carefully and you’ll be on your way to achieving your goals to a fitter,
stronger, sexier you!
Be sure to become a Fan for more workout tips, healthy tricks and
some serious motivation! www.Facebook.com/MyBodyProject
www.BodyProjectFitness.com
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© 2012 Body Project® Use or distribution of this content is prohibited without expressed, written permission from Body Project®
PrePrePre---Transformation Checklist:Transformation Checklist:Transformation Checklist:
1. Focus on nutrition habit #1 (starting TODAY): drink half of your body weight in ounces of pure
water daily.
2. PLAN!! Fill your refrigerator, pantry, office drawer/refrigerator with loads of easy-to-
grab fruits, vegetables, beans, nuts, whole grains and lean meats. If you shop only the
perimeter of your grocery store, you’re pretty much set! Get RID of the processed foods—especially sugary foods, white and processed breads and pastas. NIX the “diet” food! Eat whole food that comes from the earth!
For great recipe ideas checkout one of my favorite recipe websites: www.BodyProjectFitness.com and www.101cookbooks.com
3. Print out the 21-Day Accountability Calendar in this Toolkit. Plan your days accordingly, and
keep this calendar visible daily.
4. Get Excited! Start getting excited about the journey you are about to take...the next 21 Days will
be full of exciting changes, some easy, some more difficult. You may get frustrated at times, and that’s ok...but remember your goal and have confidence that you have the strength to get right back on track!
My Best Advice to You for the next 21 Days (and beyond):My Best Advice to You for the next 21 Days (and beyond):My Best Advice to You for the next 21 Days (and beyond): √ Do not weigh yourself more than one time a week. Be consistent, for example, every Saturday morning
when you first wake-up. Write down the date and your weight in your Body Project journal or in a journal you will use for the next six weeks.
√ Do not obsess. If you’re hungry, eat good food. If you’re tired, aim to get to bed 15 minutes earlier than you
did the night before and work your way little by little. If you’re frustrated by lack of “results,” find something positive to focus on. Do not be a victim of your thoughts.
√ Choose one positive affirmation you will tell yourself every day, for the next 21 Days. Really. Do it.
Say it to yourself in the mirror first thing in the morning.
Nutrition Checklist:Nutrition Checklist:Nutrition Checklist: √ EAT. You must eat to achieve optimal results! You should never be hungry. Get out of your old mindset that if
you eat less food then you lose weight. Train your thinking that if you eat more GOOD food you will lose weight and maintain the fat loss naturally. Cut the crap out of your diet, eat every 3-4 hours.
√ PLAN. If you don’t plan you are setting yourself up to fail. Be sure to have plenty of good food handy that only
offers you good choices.
√ PORTION. Follow the PALM-FIST-THUMB RULE. You’ll notice that there are no measurements on the meal
plan. This is what you want to follow for every meal – 5-7 times a day (you need to be eating every 2-3 hours, no excuses). • PROTEIN: should be the size and thickness of your palm
• CARBOHYDRATES: size of your clenched fist (not including veggies, but grains, and starchy
carbohydrates like rice, potatoes, pasta, bread…)
• FAT: a portion size of your thumb (oils, butter, etc.)
#1 – Eat the foods you crave without feeling guilty #2 – Do not stuff yourself or eat until the point of discomfort, aim for 80% full #3 – Wake up when you would normally wake up and eat breakfast! #4 – Don’t skip meals holding out for a single feast; eat throughout the day #5 – Avoid excess alcohol consumption
Workout Checklist:Workout Checklist:Workout Checklist: √ Don’t be a workout hero. MORE DOES NOT EQUAL BETTER OR MORE EFFECTIVE. I’ve designed this
program very specifically based on proven methods of training for fat loss and muscle tone. Do not add in extra workouts because you think it will “burn more calories” and get you faster results. It will be counter-productive!
√ Give your workouts 100% effort. Part of this transformation will be in proving to yourself that you can do
ANYTHING. Don’t give up, push yourself, and prove to yourself that you can bring it 100%!
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The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. Rather, as with all exercise and nutrition programs, The Body Project 21-Day
Transformation is intended only to supplement, not replace, medical care or advice as part of a healthful lifestyle. As such, the information should be used in conjunction with the guidance and care
of your physician. You must consult your physician before beginning this program as you would with
any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using The Body Project 21-Day
Transformation, you are agreeing to accept full responsibility for your actions. By utilizing the exercise and nutritional strategies contained herein, you recognize that despite all precautions on
the part of Lindsay Vastola and Body Project®
LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and
waive, relinquish and release any claim which you may have against Lindsay Vastola and Body
Project LLC, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the exercise and nutritional strategies of The Body Project 21-
Day Transformation.
Disclaimer Please read the following carefully before starting your new fitness program
Week 1 Workout Schedule
Week 1 workout goal: Focus on perfect form! More is not always better...focus on perfect form, focus on the muscles you're tar-
geting. Do less perfect reps than more less-than-perfect reps. You’ll get better results and lower the risk of injury.
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Dynamic Workout:
Crazy 8s
10-minute
Morning Invigorator
Active Rest HIIT #1 Active Rest
Dynamic Workout:
More Core
HIIT #2
10-minute Morning
Invigorator
This is a short workout to help muscle
recovery after the weekend’s
workouts. This is not as intense as the
dynamic workouts and is meant to be
rejuvenating and invigorating. You
can do this at home and feel free to
do it whenever you need a little
energy boost. It serves to generate
a little body heat to get your
metabolism going for the day.
This shouldn’t take more than about 10
minutes, do each exercise slowly and
deliberately.
10/side Core twist & reach
10 High Plank to downward dog
10 Woodchoppers
10 Scorpions
30-seconds/side High-runner stretch
Repeat 2-3 times
Crazy 8s (for a figure-8)
8 exercise-circuit, 8 reps each set,
3 rounds
5-minute Dynamic Warm-up
10 jumping jacks 10/side mountain climbers
10 woodchoppers Repeat for 5 minutes
• Complete 8 reps of each exercise below.
• Rest 10-15 seconds between exer-
cises.
• Rest 2 minutes then repeat circuit. • Repeat 3 rounds. • Cool down.
1. Squat to press
2. 8/side back rows
3. 8/side swing lunges
4. Ab rockers
5. Burpees
6. Tricep presses
7. Balance curls
8. Lying v-reaches
Keep your eye on your goal!
212121---Day Body Project TransformationDay Body Project TransformationDay Body Project Transformation
More Core
A strong core is the foundation of a
lean, sexy, body...
5-minute Dynamic Warm-up
10 jumping jacks 10/side mountain climbers 10 woodchoppers
Repeat for 5 minutes
• Complete each exercise for 30 sec.
• Rest 10-15 seconds between exer-
cises.
• Repeat each circuit for 2 rounds. • Rest 2 minutes then move to the next circuit.
• Cool down. Circuit #1:
Bicycle crunches
Bridges with chest press
DB sit-ups
Circuit #2
Rocking low plank
Ab cross-unders
Helicopters
Circuit #3
Suitcase crunches (w/DB)
Windshield wipers
Heel taps
21-Day Total Transformation Copyright 2012 Body Project®
HIIT Workout #1
(HIIT: High Intensity Interval Training)
You can run, use a treadmill, elliptical,
bike, stair climber, jump rope…whatever you use for cardio.
Your “work” interval is 100% effort and
the “recovery” interval is about 50% effort intended to bring your heartrate down.
For example, you would do hard run/
sprint during the “work interval” vs. an easy jog during the “recovery interval.”
••••••••••••••••••
Work/Recovery ratio for this
workout:
30 seconds work : 1-minute
recovery
5-minute warm-up (i.e. power walk)
Sprint: 30 seconds Recovery (walk or easy jog): 1-minute
Repeat 8 rounds,
cool down 5 minutes
PUSH THROUGH IT!
HIIT Workout #2
(HIIT: High Intensity Interval Training)
3-minute warm-up (i.e. power walk)
••••••••••••••••••
Round 1: 30 seconds at 25% effort
(easy jog) 30 seconds - recover
••••••••••••••••••
Round 2: 30 seconds 50% effort
(1/2 sprint)
30 seconds – recover ••••••••••••••••••
Round 3: 30 seconds 75% effort
(near full sprint)
30 seconds – recover
••••••••••••••••••
Round 4: 30 seconds 100% effort
(this is the full “sprint!”)
30 seconds – recover ••••••••••••••••••
Round 5: 30 seconds 75% effort
30 seconds – recover ••••••••••••••••••
Round 6: 30 seconds 50% effort
30 seconds – recover ••••••••••••••••••
Round 7: 30 seconds 25% effort ••••••••••••••••••
Recover (light jog/walk) 1-minute, then
start at beginning
Repeat rounds 1-7: 3 times,
cool down 5 minutes
ROCK IT!
21-Day Total Transformation Copyright 2012 Body Project®
Week 2: Workout Schedule
Week 2 workout goal: Focus on intensity! You should now be feeling stronger and fitter. Focus on the intensity of your workouts—so
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
10-minute
Morning Invigorator
Dynamic Workout:
Fat-Burning
Frenzy
Active Rest HIIT #3 Active Rest
Dynamic
Workout:
Good
Morning
Workout
HIIT #4
Fat-Burning Frenzy
Body-work split circuits with cardio blitz intervals
5-minute Dynamic Warm-up
10 jumping jacks 10/side mountain climbers 10 woodchoppers
Repeat for 5 minutes
• Complete each exercise for 45 seconds • Rest 10-15 seconds between exercises.
• Repeat each circuit for 2 rounds, including cardio blitz) • Rest 2 minutes then move to the next circuit. • Cool down.
Circuit #1: Legs
Frog squats
Swing lunges (45-sec/side)
Deadlifts
1-minute Cardio Blitz
(jump rope, jacks, or mountain climbers)
Circuit #2: Upper Body
Pushups
Balance shoulder presses
Curl—to-lateral shoulder raise
1-minute Cardio Blitz
(jump rope, jacks, or mountain climbers)
Lovin’ the fat-burn!
Good Morning Workout
The perfect morning total body circuit….
5-minute Dynamic Warm-up 10 jumping jacks
10/side mountain climbers 10 woodchoppers
Repeat for 5 minutes
• Round 1: complete each exercise for 1-minute. • Round 2: complete each exercise for 45 seconds. • Round 3: complete each exercise for 30 seconds.
• Rest 10-15 seconds between exercises, and rest
2 minutes between rounds.
• Cool down.
1. Good mornings
2. Lunge-squat pivots
3. Low plank
4. Ab Rockers
5. Burpees
6. Ab crossunders
7. Reverse plank
Feeling it?!
21-Day Total Transformation Copyright 2012 Body Project®
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HIIT Workout #3
(HIIT: High Intensity Interval Training)
You can run, use a treadmill, elliptical, bike, stair
climber, jump rope…whatever you use for cardio.
Your “work” interval is 100% effort and the recovery interval is about 50% effort. Be sure to
bring your heartrate down, so if you need to take more “rest” be sure to do so for maximum benefit
For example, you would do hard run/sprint during the “work interval” vs. an easy jog during the
“recovery interval.” ••••••••••••••••••
Work/Recovery ratio for this workout:
30 seconds work : 30 seconds recovery
5-minute warm-up (i.e. power walk)
100% effort: 30 seconds Recover: 1-min
Repeat 10 rounds,
cool down 5 minutes
NICE WORK!
HIIT Workout #4
(HIIT: High Intensity Interval Training)
You can run, use a treadmill, elliptical, bike, stair
climber, jump rope…whatever you use for cardio.
Your “work” interval is 100% effort and the recovery interval is about 50% effort.
For example, you would do hard run during the “work interval” vs. an easy jog during the “recovery inter-
val.”
•••••••••••••••••• 3-minute warm-up (i.e. power walk)
Rounds 1-3: 30 seconds work : 1-minute recovery
Rounds 4-6: 30 seconds work: 45 seconds recover
Rounds 7-10: 30 seconds work: 30 seconds re-
covery
Cool down 5 minutes
SWEAT FEST!!
21-Day Total Transformation Copyright 2012 Body Project®
Week 3: Workout Schedule
Week 3 workout goal: Focus on intensity! You should now be feeling stronger and fitter. Focus on the intensity of your workouts—so
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Dynamic Workout:
5x20
10-minute
Morning Invigorator
HIIT #5 Active Rest
Dynamic
Workout: Tabatas
HIIT #6 Active Rest
5 x 20
5 rounds of intense intervals to increase cardio en-
durance, build lean muscle, and increase metabo-
lism...
5-minute warm-up...your choice Jump rope
Treadmill/jogging Dynamic warm-up
• Complete the following 5 exercises for 20 reps each
• Little to no rest in between exercises • Rest 2 minutes between circuits • Repeat entire circuit for 5 rounds • Cool down.
20 DB jacks
20 high knees (10/side) 20 mountain climbers (10/side)
20 sit-thrus (10/side) 20 wide squat jumps
Awesome job!
Tabata’s
This workout incorporates “Tabata”-training
workouts. This is an intense method of interval
training proven to significantly increase your body’s
“afterburn”
5-minute warm-up...your choice Jump rope
Treadmill/jogging Dynamic warm-up
• Complete each exercise 20 seconds work : 10 seconds
rest.
• Each exercise you will repeat for 8 rounds before moving on
to the next exercise. Rest 1-minute between exercises.
• This workout should be incredibly intense, you may even
experience muscle failure toward the end of the workout. This is ok...this will help your ultimate strength and endurance.
• Be sure to watch the video of this workout to ensure you are executing properly.
Tabata squats
Pushups
Split lunges
Shoulder presses
Criss-cross mountain climbers
20 seconds work : 10 seconds rest
8 rounds
21-Day Total Transformation Copyright 2012 Body Project®
212121---Day Body Project TransformationDay Body Project TransformationDay Body Project Transformation
HIIT Workout #6
(HIIT: High Intensity Interval Training)
You can run, use a treadmill, elliptical, bike, stair
climber, jump rope…whatever you use for cardio.
Your “work” interval is 100% effort and the recovery interval is about 50% effort. Be sure to
bring your heartrate down, so if you need to take more “rest” be sure to do so for maximum benefit.
For example, you would do hard run during the “work interval” vs. an easy jog during the “recover
interval.” ••••••••••••••••••
Work/Recovery ratio for this workout:
30 seconds work : 1-minute seconds recovery
5-minute warm-up (i.e. power walk)
100% effort: 30 seconds Recover: 1-min
Repeat 10 rounds,
cool down 5 minutes
NICE WORK!
HIIT Cardio Workout #5
(HIIT: High Intensity Interval Training)
3-minute warm-up (i.e. power walk) ••••••••••••••••••
Round 1: 1 minute at 25% effort (easy
jog) 30 seconds - recover
••••••••••••••••••
Round 2: 1 minute 50% effort
(1/2 sprint) 30 seconds – recover
••••••••••••••••••
Round 3: 1 minute 75% effort
(near full sprint) 30 seconds – recover
••••••••••••••••••
Round 4: 1 minute 100% effort
(this is the full “sprint!”) 30 seconds – recover
••••••••••••••••••
Round 5: 1 minute 75% effort
30 seconds – recover ••••••••••••••••••
Round 6: 1 minute 50% effort
30 seconds – recover ••••••••••••••••••
Round 7: 1 minute 25% effort ••••••••••••••••••
Recover (light jog/walk) 1-minute, then
start at beginning
Repeat rounds 1-7: 3 times,
cool down 5 minutes
ROCK IT!
21-Day Total Transformation Copyright 2012 Body Project®
Ab Cross-unders
Ab Rockers
Bicycle
Burpees
1 3 2
4 5
21-Day Total Transformation Copyright 2012 Body Project®
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Bridge to Chest Press
Frog Squats
Good Mornings
DB Jacks
DB Situps
Deadlifts
21-Day Total Transformation Copyright 2012 Body Project®
High Plank to Downward Dog
Heel Taps
Helicopters
Jump Squats
Pushups
Rocking Plank
21-Day Total Transformation Copyright 2012 Body Project®
Squat Press
Suitcase Crunches
Swing Lunge
Triceps Press
Sit-Thrus
21-Day Total Transformation Copyright 2012 Body Project®
Workout Notes
21-Day Total Transformation Copyright 2012 Body Project®
Workout Video Links Visit the links below for each workout
Dynamic Warm-up
http://www.youtube.com/user/BodyProjectFit?feature=mhum#p/u/19/UGjvCWnJOig
Morning Invigorator
http://www.youtube.com/user/BodyProjectFit?feature=mhum#p/u/17/lG3hUvS5A6w
Crazy 8s
http://www.youtube.com/watch?v=JD0hnoS4VtI
More Core
http://www.youtube.com/watch?v=FTyWimOI0R4
Fat Burning Frenzy
http://www.youtube.com/user/BodyProjectFit?feature=mhum#p/u/13/kN7CuQgb5hA
Good morning Workout
http://www.youtube.com/user/BodyProjectFit?feature=mhum#p/u/12/Vbkdwvc_gwc
5X20
http://www.youtube.com/user/BodyProjectFit?feature=mhum#p/u/10/X76uR4d4lrc
Tabatas for Fat Burn
http://www.youtube.com/user/BodyProjectFit?feature=mhum#p/u/9/bzk4x4muWJU
21-Day Total Transformation Copyright 2012 Body Project®