Table o f Contents

1. Product Disclaimer……………………………………………….. 4

2. About the Author………………………………………………….. 5

3. Workout Routines…………………………………………………. 8

3.1. Symbols Legend…………………………………………….. 9

3.2. Workouts……………………………………………………… 10

4. At-Home Alternatives………………………………………….. 16

5. Cardio Guidelines……………………………………………….. 18

6. Final Words…………………………………………………………. 20

© 2017 Pao's Fit World, Inc. 2

 No t fo r R e s a l e

All digital products, ebooks, PDF downloads,

resource material, videos and online content are
subject to copyright protection. Each digital
product, eBook, PDF download and online
content soldiers is licensed to a single user only.
Customers are not allowed to copy, distribute,
share and/or transfer the product(s) they
purchased to any third party person.

© 2017 Pao's Fit World, Inc. 3

 Product Di sclaimer
One-Week Workout Plan
The service, content and other services
and information presented by Pao’s Fit
World, Inc. is in no way intended to
diagnose, cure, or treat any medical or
other health condition. The Service,
including any Content, does not
constitute medical advice and is not
intended to be and should not be used
in place of the advice of your physician.
Before starting any diet or fitness
program through Pao's Fit World, Inc.
please consult your physician to
determine if such program is right for
your needs.
Do not start a diet or fitness program
through Pao's Fit World, Inc. if your
physician or healthcare provider
advises against it.
If you experience faintness, dizziness,
pain or shortness of breath at any time
while exercising you should stop
immediately.
The transmission and receipt of Pao's
Fit World, Inc. services and any content
© 2017 Pao's Fit World, Inc.
does not constitute or create a doctor-
patient, therapist-patient, or other
healthcare professional relationship
between you and Pao's Fit World, Inc.
Pao's Fit World, Inc. is not responsible
and it not liable for any injuries
occurred during training in relation to
our programs.
The information and other material
available from this guide come from a
number of sources including the
personal experiences of Paola, and
material copied under statutory
licenses.
Accordingly the information and
material in this guide is copyright, 2016
© Pao’s Fit World, Inc. Therefore, no
part of this guide may in any form or
by any electronic, photocopying,
recording, mechanical, or any other
means be reproduced, stored in a
retrieval system or be broadcast, sold
or transmitted without the prior
permission of the publisher, Pao’s Fit
World, Inc.
4
 About the Author
Paola Marquez
Founder of Pao’s Fit World, Inc.

Hi there, I’m the founder of Pao’s Fit
World, Inc., a health & fitness business I
created to share my fitness tips and to
inspire and encourage others to follow
the lifestyle that I’m so passionate about.
I’ve always been interested in health and
fitness. After having completed my
Engineering degree, I decided it was time
to follow my dreams and inspire others
around the globe to join the health and
fitness movement towards a better living.
I soon became a Certified Personal Trainer
by the  National Academy of Sports
Medicine  (NASM) in the U.S. That allowed
me to gain a much deeper and thorough
understanding of the complexity of our
magnificent body.

Fitness is a lifestyle with no finish line.

Challenge yourself a little bit more every day
and you will see amazing and long-lasting results

© 2017 Pao's Fit World, Inc. 6

 About the Author
It also gave me the opportunity to work with many clients from all over the world, whom
I’ve helped achieve their fitness goals while having fun in the process.

That alone gave me the inspiration to start developing a series of effective, actionable,
and battle-tested  workout programs  that I’ve been teaching to my clients since then.
Nothing beats the feeling of accomplishment I get when my clients tell me about their
success stories.

I’m here to inspire YOU, motivate YOU, and show YOU the right path
to transform your body while having fun in the process. Not such a
bad deal, is it?

My conviction is that every customer deserves the best advice. That’s why I always offer a
100% individualized approach. My training programs were carefully developed to give
you long-lasting results based on a proven workout method while also giving you a
structured way of eating.

Meanwhile, don’t forget to check out my social media channels for daily inspiration and
tips!

Are you ready for the challenge?

Let’s get this party started!

@ Paosfitworld @ Paosfitworld

@ Paosfitworld info@paosfitworld.com

© 2017 Pao's Fit World, Inc. 7

 Symbols Le ge nd
One-Week Workout Plan

The following symbols and nomenclature are used throughout the workout plan:

This indicates that dumbbells are required to do the exercise.

Recommended weight range for each dumbbell is also shown

This indicates that a cable and weight machine is required to do the

exercise. Recommended weight (stacks) is also shown

This indicates that a medicine ball or stability ball is required to do the

exercise. Recommended weight range is also shown

This indicates that a cardio exercise/routine is required

This indicates that a jump rope or skipping rope is required to do the

exercise

SUPERSET = Refers to perform two exercises

back to back with no rest in between
Important Tips!!!
DB = Dumbbell Study your workout routines
before hitting the gym.
MB = Medicine Ball
Remember that rest intervals
SB = Stability Ball between sets should be no
longer than 30 seconds.
STACK = Rectangular shaped resistances
located in cables and weight machines

© 2017 Pao's Fit World, Inc. 9

WEEK 1 – Monday Th
Biceps – Triceps – Abs (click on the exercise to see the video) inc is day
lud
e
Vid s HD
eos
WARM-UP (5 MIN)

24 REPS
Bicep Curl 5-10 LB EACH
12 PER SIDE
3 SETS SUPERSET

Tricep Pushdown 12 REPS 2 STACKS

24 REPS
Hammer Curl 5-10 LB EACH
12 PER SIDE
3 SETS SUPERSET

Overhead Dumbbell Extension 12 REPS 5-10 LB EACH

24 REPS
Tricep Kickbacks 5-10 LB EACH
12 PER SIDE
3 SETS SUPERSET
24 REPS
Mountain Climbers
12 PER SIDE

24 REPS
Crossbody Bicep Curl 5-10 LB EACH
12 PER SIDE
3 SETS SUPERSET
24 REPS
Bicycle Crunch
12 PER SIDE

Jumping Jacks 15 REPS

3 SETS N/A Push-Ups 15 REPS

Jump Squats 15 REPS

COOL DOWN & STRETCH

10
WEEK 1 – Tue s da y Th
Full Body Circuit Training (click on the exercise to see the video) inc is day
lud
e
Vid s HD
eos
WARM-UP (5 MIN)

REPEAT THE FOLLOWING CIRCUIT 4 TIMES

Pulse Squat 20 REPS

Military Press 20 REPS 5-10 LB EACH

Bent Over Dumbbell Row 20 REPS 5-10 LB EACH

Tricep Dips 20 REPS

40 REPS
Mountain Climbers
20 PER SIDE

Ball Slams 20 REPS MB 4-10 LB

40 REPS
Walking Lunges
20 PER SIDE

40 REPS
High Knee Jumps
20 PER SIDE

REST (30 SEC) & REPEAT

COOL DOWN & STRETCH

11
WEEK 1 – Wednesday Th
Legs (click on the exercise to see the video) inc is day
lud
e
Vid s HD
eos
WARM-UP (5 MIN)

Leg Extension 12 REPS 2 STACKS

3 SETS SUPERSET

Frog Squat 1 MIN

24 REPS
Curtsey Lunges
12 PER SIDE
3 SETS SUPERSET

Step Ups 12 REPS

Leg Press 12 REPS 3 STACKS

3 SETS SUPERSET

Jump Squats 15 REPS

Glute Bridge 20 REPS

3 SETS SUPERSET

Romanian Deadlift 12 REPS 5-10 LB EACH

SEE CARDIO
Leg Day Treadmill 20 MIN GUIDELINES

COOL DOWN & STRETCH

12
WEEK 1 – T h u r s d a y
Full Body Circuit Training

WARM-UP (5 MIN)

REPEAT THE FOLLOWING CIRCUIT 4 TIMES

DB Incline Chest Press 20 REPS 5-10 LB EACH

Medicine Ball Front Raises 20 REPS MB 4-10 LB

Ball Crunches 20 REPS SB

Sumo Squat 20 REPS 10-15 LB

Jumping Jacks 20 REPS

24 REPS
Tricep Kickbacks 5-10 LB EACH
12 PER SIDE

Wide Grip Lat Pulldown 20 REPS 1 STACK

Jump Rope 20 REPS

!

REST (30 SEC) & REPEAT

COOL DOWN & STRETCH

13
 WEEK 1 – F r i d a y
Shoulders & Abs

WARM-UP (5 MIN)

30 REPS
Lateral Raises 5-10 LB EACH
15 PER SIDE
3 SETS SUPERSET

Leg Raises 20 REPS

Upright Row 15 REPS 5-10 LB EACH

3 SETS SUPERSET

V Sit-Ups 15 REPS

Military Press 15 REPS 5-10 LB EACH

3 SETS SUPERSET
20 REPS
Ankle Touches
10 PER SIDE

Front Raises 15 REPS 5-10 LB EACH

3 SETS SUPERSET

Ball Slams 20 REPS MB 4-10 LB

COOL DOWN & STRETCH

14
 WEEK 1 – Saturday
Liss Cardio

Ready for some Cardio???

LOW-INTENSITY STEADY STATE CARDIO – LISS cardio uses a target

heart rate of 65 to 75% for a specific period of time. This type of
cardio helps improve cardiorespiratory fitness levels while boosting
your well-being and overall health.

35-45 Minutes

See Cardio Guidelines

GREAT WORK!!!

15
0/&8&&,
WORKOUT PLAN

AT - H O M E A LT E R N AT I V E S
At-Home Alternatives Inc
l
HD udes
Vid
eos
Exercises (click on the exercise to see the video)

Substitute the exercise indicated in the original routine (Original Exercise - grey) with the
alternative exercise (At-Home Alternative - pink) as shown in the following example:

Original Exercise # REPS STACKS

SUGGESTED
At-Home Alternative # REPS WEIGHT

Tricep Pushdown # REPS STACKS

30 REPS
Tricep Kickbacks 5-15 LB EACH
15 PER SIDE

Leg Extension  # REPS STACKS

30 REPS 15-20 LB
DB Walking Lunges EACH
15 PER SIDE

Leg Press # REPS STACKS

15-20 LB
Dumbbell Squats 15 REPS EACH

Wide Grip Lat Pulldown # REPS STACKS

24 REPS
Single-Arm Dumbbell Row 5-15 LB EACH
12 PER SIDE
17
 C a rd i o Guid el i nes
One-Week Workout Plan



LOW-INTENSITY STEADY STATE CARDIO – LISS cardio uses a

target heart rate of 65 to 75% for a specific period of time. This
type of cardio helps improve cardiorespiratory fitness levels while
boosting your well-being and overall health.

You can choose the type of LISS Cardio you

will do, just remember to maintain a target
heart rate between 65 and 75%.

Here’s one option:

Treadmill: 30 min (Inclined)

Inclination: 15 - 20

Speed: 3 - 4 mph

© 2017 Pao's Fit World, Inc. 19

BIG THANK YOU
Thank you for downloading my Free
One-Week Workout Plan!

WHAT'S NEXT?
If you want to purchase my complete Strong &
Sexy Body Method workout program or if you
are interested in my Macros Consultation,
head over to my website!

www.paosfitworld.com

Start building the body you have always

dreamed of today!

Love,
Paola
© 2017 Pao's Fit World, Inc.