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Email
address: morganshoemaker@hotmail.com

WE ARE WHAT WE REPEATEDLY DO.

You are here to build a better body and to break all of your limitations. In order
to do that, you have to adopt certain behaviors and repeat them day in and
day out. You have to eat the right foods consistently, work out with a fury, and
refuse to be anything but who you have always wanted to be.
If you want to lose weight fast, you not only need to be consistent, but you
have to be intense. One of the best ways to increase your aerobic intensity,
spike your metabolism, and drop pounds of fat is metabolic circuit training.
A metabolic circuit is a series of exercises performed back to back that
substantially raises your excess post-exercise oxygen consumption (EPOC).
This means that youll be burning fat for hours after you step out of the gym.
The more intense your body has to work the higher your EPOC, which will
result in heightened fat loss capabilities. Not only will these circuits help you
lose weight fast, but it will help to shape and tone your muscles at the same
time.
Metabolic circuits are far superior to steady-state cardio and shock your
body into dropping fat. But heres the catch: if you dont keep a high level of
intensity, wait too long between exercises, and dont push yourself past your
comfort level, it wont work.
If we are what we repeatedly do, then you will want to repeat the Sexy & Lean
Fat-Loss Circuit 3-5 times per week, eat a healthy diet, and enhance your diet
with supplements to start creating a new you!

THE CIRCUIT SYSTEM

Depending on your current fitness level,
youll want to start off with one or two
rounds of a circuit, ultimately working up to
6 total rounds. Below, you will be given 3
circuits. Work your way up to 6 rounds on
the level one circuit before moving on to
the level two circuit and so forth.
Before you start your circuit, make sure
that you have every exercise set up in one
area so that you can go seamlessly from
one to the next without any rest time. They
key to an effective metabolic circuit is
taking no rest so that you are taxing your
body to its limit and increasing your aerobic
capacity. Between rounds, you can rest
for 30 seconds to a minute. By round 5
youll want all the rest you can get, but limit
yourself to one minute, max. It will help
to have a workout partner time your rest
periods and keep you accountable.

CIRCUIT
A
LEVEL 1
MOUNTAIN CLIMBER

25

30 SECONDS REST
MEDICINE BALL SQUATS

15

30 SECONDS REST
MEDICINE BALL V-CRUNCH

15

MOUNTAIN CLIMBER
1)
with
your
absabs
tight
andand
youryour
armsarms
1) Get
Get into
intoaapush-up
push-upposition
position
with
your
tight
directly
directlyunder
underyour
yourchest.
chest.
2)
is is
under
your
chest.
2) Crunch
Crunchone
oneleg
legsosoyour
yourknee
knee
under
your
chest.
3)
3) Repeat
Repeatwith
withother
otherleg.
leg.
4)
that
it isit as
are are
running
4) You
You should
shoulddo
dothis
thisfast
fastenough
enough
that
is ifasyou
if you
running
in
in place.
place.

30 SECONDS REST
MEDICINE BALL SQUATS
1)
wider
than
your
hips,
withwith
good
1) Stand
Stand with
withyour
yourfeet
feetslightly
slightly
wider
than
your
hips,
good
posture
Hold
a medicine
ballball
in your
postureand
andaastraight
straightback.
back.
Hold
a medicine
in your
hands
handsat
atchest
chestlevel.
level.
2)
hips
areare
lower
than
youryour
knees.
2) Squat
Squat down
downslowly
slowlyuntil
untilyour
your
hips
lower
than
knees.
3)
your
heals.
Imagine
youre
3) Stand
Stand up
upby
bypushing
pushingthrough
through
your
heals.
Imagine
youre
pushing
you.
pushingthe
thefloor
flooraway
awayfrom
from
you.

MEDICINE BALL V-CRUNCH

1)
Lie face
Slightly
elevate
youryour
feet.feet.
You You
1) Lie
face up
upon
onaafloor
floormat.
mat.
Slightly
elevate
should
Hold
a medicine
ballball
above
should feel
feelyour
yourabs
absengage.
engage.
Hold
a medicine
above
your
your head.
head.
2)
Using your
upper
body.
Your
shoulder
2) Using
yourcore,
core,elevate
elevateyour
your
upper
body.
Your
shoulder
blades
ground.
Bring
your
feetfeet
andand
the the
blades should
shouldcome
comeoffoffthe
the
ground.
Bring
your
medicine
medicineball
balltogether.
together.
3)
Lower your
repeat.
3) Lower
yourupper
upperbody
bodyand
and
repeat.

CIRCUIT
B
LEVEL 2
One Leg Romanian Deadlift

15*

30 SECONDS REST
Lunges

15*

30 SECONDS REST
Step ups

15*

30 SECONDS REST
Glute Kickbacks
*Each Side

15*

One Leg Romanian Deadlift

1)
holding
a barbell
or dumbbells
in in
1) Stand
Stand with
withgood
goodposture,
posture,
holding
a barbell
or dumbbells
front
slightly
bent.
front of
ofyou.
you.Keep
Keepyour
yourknees
knees
slightly
bent.
2)
letlet
one
legleg
travel
behind
you.you.
2) Bend
Bend only
onlyatatthe
thehip
hipand
and
one
travel
behind
3)
is mid-shin
level.
YouYou
should
3) Continue
Continuedown
downuntil
untilthe
theweight
weight
is mid-shin
level.
should
feel
Hold
thatthat
stretch
for afor
one
feel aa stretch
stretchininyour
yourhamstrings.
hamstrings.
Hold
stretch
a one
count.
count.
4)
4) Return
Returnto
tothe
thestarting
startingposition.
position.

30 SECONDS REST
Lunges
1) Stand
Standwith
withyour
yourfeet
feethip-width
hip-width
apart.
Using
additional
weight
1)
apart.
Using
additional
weight
is optional.
optional.
is
2)
soso
that
your
front
leg is
2) Take
Takeaamedium
mediumstep
stepforward
forward
that
your
front
legatisa at a
90
back
knee
is almost
touching
the the
90-degree
degreeangle
angleand
andyour
your
back
knee
is almost
touching
ground.
ground.
3)
foot
byby
pressing
withwith
youryour
heal
and and
e heal
3) Push
Pushoff
offwith
withyour
yourfront
front
foot
pressing
return
returntotothe
thestarting
startingposition.
position.
4)
4) Repeat
Repeaton
onboth
bothsides.
sides.

STEP UPS
1) With
With or
orwithout
withoutadded
addedweight,
weight,
place
your
a raised
1)
place
your
footfoot
on aon
raised
and
and stable
platform
knee or
height
or lower.
stable
platform
that isthat
kneeisheight
lower.
2) Push
Push off
offwith
withyour
yourback
backlegleg
and
extend
your
front
legthat
so that
2)
and
extend
your
front
leg so
you are
arestanding
standingwith
withone
one
platform.
you
legleg
onon
thethe
platform.
3)
platform.
3) Place
Place your
yourother
otherfoot
footononthe
the
platform.
4)
thethe
same
amount
of reps
on on
4) Step
Step down
downand
andrepeat.
repeat.Perform
Perform
same
amount
of reps
both
both sides.
sides.

30 SECONDS REST
Glute kickbacks
1) On
On aa gym
gymthe
thefloor
floororora ayoga
yoga
mat,
your
hands
1)
mat,
getget
on on
your
hands
and and
kneeswith
withyour
yourhands
handsdirectly
directly
under
your
chest
for support.
knees
under
your
chest
for support.
2)
behind
youyou
using
youryour
glute.
2) With
With your
yourleg
legbent,
bent,raise
raiseit up
it up
behind
using
glute.
3) You
burn!
You should
shouldfeel
feelyour
yourbutt
butt
burn!
4)
position.
Make
suresure
youyou
do both
3) Lower
Lower your
yourleg
legtotothe
thestarting
starting
position.
Make
do
sides
evenly.evenly.
both sides

CIRCUIT
C
LEVEL 3
Bench Dips

15

30 SECONDS REST
Prisoner Squats

15

30 SECONDS REST
Push-Ups

15

30 SECONDS REST

Kettlebell
Swings
Kettle
bell Swings

15

30 SECONDS REST
Lunge

15

30 SECONDS REST
Mountain Climbers

15

Bench dips
on the
theedge
edgeofofa abench,
bench,
with
your
hands
holding
1) Sit on
with
your
hands
holding
the the
bench
bench
onside
either
sideYour
of you.
legs
beand
together
on
either
of you.
legsYour
should
beshould
together
fully
extended.
and fully extended.
2)
and
slowly
lower
yourself
down
2) Lift
Lift yourself
yourselfoff
offofofthe
thebench
bench
and
slowly
lower
yourself
down
until
parallel
to to
thethe
ground.
until your
yourupper
upperarms
armsare
are
parallel
ground.
3)
into
thethe
starting
position
andand
3) Push
Push with
withyour
yourpalms
palmsback
back
into
starting
position
repeat.
repeat.

30 SECONDS REST
Prisoner squats
1)
your
legs
slightly
wider
thanthan
your
1) Stand
Stand with
witherect
erectposture
postureand
and
your
legs
slightly
wider
hips.
are behind
your head,
not placing
your Your
hips.hands
Your hands
are behind
yourbut
head,
but notany
placing
pressure
on your
any pressure
on spine.
your spine.
2)
hips
areare
lower
than
youryour
knees.
2) Squat
Squat down
downslowly
slowlyuntil
untilyour
your
hips
lower
than
knees.
eheals.
3)
your
heals.
Imagine
youre
3) Stand
Stand up
upby
bypushing
pushingthrough
through
your
Imagine
youre
pushing
you.
pushingthe
thefloor
flooraway
awayfrom
from
you.

Push-ups
Get into
intoaaplank
plankposition
positionwith
with
your
arms
fully
extended,
but
1) Get
your
arms
fully
extended,
but not
locked.
Your Your
handshands
should
be positions
just outside
of your of
not locked.
should
be positions
just outside
shoulders.
your shoulders.
2)
your
face
is in
inches
fromfrom
the
2) Lower
Lower your
yourbody
bodydown
downuntil
until
your
face
is few
in few
inches
floor
without
locking
your elbows
at the top.
the floor
without
locking
your elbows
at the top.
3)
maintaining
a straight
back.
3) Push
Push yourself
yourselfstraight
straightupupwhile
while
maintaining
a straight
back.
4)
4) Repeat.
Repeat.

30 SECONDS REST
Kettle Bell Swings
1) Stand
Standwith
withfeet
feetshoulder-width
shoulder-width
apart.
Your
should
1)
apart.
Your
toestoes
should
be be
pointedslightly
slightlyout,
out,knees
knees
bent
slightly.
Hold
kettle
pointed
bent
slightly.
Hold
the the
kettle
bell bell
bell
betweenyour
yourlegs
legsusing
using
a two
handed,
overhand
between
a two
handed,
overhand
grip.grip.
2)
the
kettle
bellbell
is between
youryour
legslegs
and
2) Bend
Bendat
atyour
yourhips
hipsuntil
until
the
kettle
is between
behind
you. you.
and behind
3)
between
your
legslegs
as you
thrust
3) Let
Let the
theweight
weightswing
swingforward
forward
between
your
as you
thrust
your
extend
your
knees.
yourhips
hipsforward
forwardand
and
extend
your
knees.
4)
eye-level
and
let let
it swing
back
down
to
4) Bring
Bringthe
theweight
weightupuptoto
eye-level
and
it swing
back
down
the
starting
position,
immediately
starting
the next
to the
starting
position,
immediately
starting
therep.
next rep.

Lunges
1)
apart.
Using
additional
weight
1) Stand
Standwith
withyour
yourfeet
feethip-width
hip-width
apart.
Using
additional
weight
is
is optional.
optional.
2)
soso
that
your
front
leg is
2) Take
Takeaamedium
mediumstep
stepforward
forward
that
your
front
legatisa at a
90
back
knee
is almost
touching
the the
90-degree
degreeangle
angleand
andyour
your
back
knee
is almost
touching
ground.
ground.
e heal
3)
foot
byby
pressing
withwith
youryour
heal
and and
3) Push
Pushoff
offwith
withyour
yourfront
front
foot
pressing
return
returntotothe
thestarting
startingposition.
position.
4)
4) Repeat
Repeaton
onboth
bothsides.
sides.

30 SECONDS REST
Mountain Climbers
1)
Get into
with
your
absabs
tight
andand
youryour
armsarms
1) Get
intoaapush-up
push-upposition
position
with
your
tight
directly
directlyunder
underyour
yourchest.
chest.
2)
is is
under
your
chest.
2) Crunch
Crunch one
oneleg
legso
soyour
yourknee
knee
under
your
chest.
3)
3) Repeat
Repeat with
withother
otherleg.
leg.
4)
that
it isit as
if you
are are
running
4) You
You should
shoulddo
dothis
thisfast
fastenough
enough
that
is as
if you
running
in
in place.
place.

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