ULTIMATE

BODY TRANSFROMATION PROGRAMME

Workout Guidelines

Welcome,
To the Ultimate Body Transformation Programme. The aim of the next 16 weeks is to help you fully
understand your body, health, fitness, and wellness. I hope you are looking forward to the next step in
becoming the best version of you.

We have one very simple motto here at the Ultimate Body Transformation.
You should all aim to Feel 1% Better Every Day & Enjoy The Process.

Changing your body shape takes hard work, dedication, patience, and consistency in both your training
and nutrition. You will not achieve your dream body in 4 weeks, however I will promise you this, if you
give 100% effort to making these changes part of your lifestyle, then in the coming weeks you will feel
better than you ever have before.
We believe everyone has the right to enjoy their health, enjoy their fitness and understand how to be in
full control over what their body looks like. I hope you are excited to Feel 1% better every day and
become the best version of you, so you can enjoy your fitness, food, health, and life to the fullest.
ULTIMATE BODY TRANSFORMATION
Phase 1: Week 1 - 4: The aim of Phase 1 is to improve your energy levels, fitness, mood, and
enjoyment of exercise. Your aim is to complete 4 - 5 H.I.I.T. Workouts Per Week on top of your
current exercise routine. Your H.I.I.T. Workouts should be 10-20 minutes maximum depending
on your fitness level.

The great thing about Phase 1 is that you will learn what type of workouts you enjoy doing and
find out what works for you best. Click on the picture below to go to our YouTube Channel and
try your first workout. Almost all of the workouts need no equipment and only require a small
amount of space, a good attitude, and some music to help motivate you.

Step 1: Plan Your Workouts: Every Week from Today, plan what days and times you plan to
complete your workouts. If you miss a workout reschedule it for later in the week. Challenge
yourself in all your workouts but don’t go to past point of enjoyment. If you get to a point in a
workout where it seems too hard or painful take some extra rest time and start again when you
have recovered.

Remember, aim to complete 4 - 5 short workouts per week minimum!

 ULTIMATE BODY TRANSFORMATION
Step 2: Weekly Mini Goals: Choose 2 mini goals to complete along with your workouts at the
start of each week. This is something simple like 10 Push Ups per day or Drink 2 Litres of Water
per day which will help you improve your lifestyle even more.

Step 3: Weekly Check-In: Every Friday before you eat or drink anything, take your weight and
progress pictures. These are for tracking your results not in the short term but so you can see
your long-term body changes after 16 weeks.

Your aim is to improve in small ways every week, so concentrate on any positive changes (e.g.
better energy levels / sleeping better / feeling better in your clothes / feeling more positive).
Remember to give the next 30 days 100% of your Effort and Dedication. This is your chance to
become the best version of you. We will be here every step of the way to support you.

Enjoy your workouts, enjoy the process, enjoy your food, and aim to
Feel 1% Better Every Day & Enjoy The Process.

Educator/Coach: Jonathan Ledden Support Tutor: Aaron Howley