8 Week Body Sculpt Workout Guide

60 Pages·017.041 MB·English

by  Vicky Justiz

8 W E E K
B O DY S C U L PT
W O R KO U T G U I D E
BY VICKY JUSTIZ
#JUSTIZFIT
WHO IS VICKY?
A little bit about me
Hi! I’m Vicky, and it’s so lovely to meet you! Many of you know me from Youtube, but I wanted to
give you a proper introduction in case you’re new.
I started my Youtube channel in 2015 as a side thing, filming my favorite workouts and posting them
online. Girls were always complimenting me on my body so I thought to myself, “why not share
what I do to achieve it?”. I also wanted to show people that it’s totally possible to change your body
and grow your booty without the gym, since my workouts were done mostly from home. My goal
has always been to find shortcuts - as a busy university student, handling internships and different
jobs, I needed to figure out what was going to work my body out the most in the least amount of
time. Some of my friends were going to the gym for hours a day and I was like, nooooope, ain’t
nobody got time for that! And apparently, I wasn’t the only one who felt this way - my Youtube
channel grew SO fast, and I started getting tons of messages about how much my workouts were
helping women all over the world.
I just graduated University in May 2017, and with the help of Jonathan (who is co-writing the
guides with me!), we have been able to dedicate all of our time to Youtube and to our business. I
have tons of workout videos on Youtube, but so many girls still come to me with questions. They
say, “I want to workout and be healthy, but I don’t know where to start”! Believe me, I know it gets
really overwhelming with the plethora of information there is online. So, I wanted to put together
a complete workout guide that would be fun, interesting, AND effective.
I’ve always been a firm believer in BALANCE, and
you’ll see more of that as you go through the program.
I eat healthy and take care of myself, but I also treat
myself - often! Being healthy isn’t just about your body
and your physical being, but about your mental state
and your happiness. I’ve known plenty of people who
had amazing bodies but they were MISERABLE.... and
what’s the point of that? I’m hoping that through this
guide I can help you find the balance you need to kick
ass and feel good about it every step of the way. I can’t
wait to see your results!
Follow me on Instagram, @VickyJustiz and follow the
fitness community @vickyjustizfitness! There I will be
posting everything workout related, before and after
photos, and featuring the beautiful members of this
community (like YOU). Use the hashtag #JustizFit for a
chance to be featured!
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TABLE OF CONTENTS
4
WELCOME
6 A BALANCING ACT
11 WHAT YOU NEED
16 TRACKING YOUR PROGRESS
21 TYPES OF WORKOUTS
25 THE SCIENCE
27 STAYING MOTIVATED
28
BEFORE YOU BEGIN
THE
30
PROGRAM
50
GLOSSARY
59
DISCLAIMER / LEGAL
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WELCOME
The start of something wonderful
Welcome to the club! By purchasing this workout program, you have taken a big
step towards achieving your goals. You’ve already done more than most people, and
that’s something to feel good about! I am so grateful that you have chosen me to be
a part of your journey. From this point forward, this guide will be your best friend, your
motivator, the one you hate when you feel tired and lazy, and the one you will love
when you finish with these 8 weeks stronger than ever. Now, I am not going to be
physically there with you to push you every single day. The difficult part is being your
own biggest motivator, but it is absolutely necessary! Anyone who has ever achieved
greatness has done so because it all started within themselves. You need to take this
momentum and RUN WITH IT.
What can you expect? The first half of the program is all about preparation -
motivation, equipment you’ll need, the science behind it all, and more. Then, I am
going to show you the optional pre-training and your 8 week schedule, and then you’ll
find the workouts with photos for each exercise. On page 50, you’ll find the glossary
where I explain every single exercise and stretch. Purchasing this e-book also gives
you access to a website made just for you, where you’ll find all the full-length workout
videos and more. The email you received once you purchased the program has
specific instructions on how to access the site. Throughout the e-book you’ll find the
‘stay inspired’ pages (which you’ll see labeled in the top right corner) with inspiring and
motivating quotes. These pages are for you to print out, tape to your wall, save as your
iphone background, and do whatever you want with!
Remember - this will only work if you do. This is not a magic potion that will transform
your life. This is a blueprint - a really good starting point for a lifetime of health and
happiness. The goal isn’t for you to just do these 8 weeks and fall back into the same
routine you had before you started. The goal is to create a sustainable, healthy, and
active lifestyle that you can maintain FOREVER. It may seem so intimidating and
daunting at first, but I promise you, that the results and the success will feel SO good
you are going to wonder what took you so long to begin. I want you to absorb all the
knowledge I will give you in this e-book and use that knowledge way after these 8
weeks are over. You were NOT born to be lazy. You were NOT born to be ordinary.
Now SHOW ME WHAT YOU GOT, GIRL!
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STAY INSPIRED
You will never leave
where you are,
until you decide
where you want be
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A BALANCING ACT
MINDSET
It’s a mindset
The first mistake you can make is entering into a workout program feeling imprisoned by it. Your
mindset going into this will largely determine your outcome. If you are DREADING your workouts,
then you need a major perspective change. The fact that you are able to run, to walk, to lift, to
jump, to get stronger - these are all things to be so GRATEFUL for. There are millions of people
around the world who may be unable to do so many of the things you are able to. Exercising
Stop what you are doing right
is not a punishment, but a celebration of your body.
now!
Stand up, stretch, raise your hands up to the sky, jump around, dance, do a cartwheel or
a handstand. Do these things and consciously realize what a gift it is to be able to move so freely.
Give THANKS to the universe that you are here and you are able.
Say it out loud:
‘I am lucky, and I am thankful, for this body I
was given and for how much I can do with it.
I promise myself that I will nurture my body
and allow myself to use it to its maximum
potential. I will not grow old without seeing
what my body is capable of. I am lucky, and
I am thankful’
Now, I know there will be days when you
wake up feeling unmotivated, tired, or
just simply lazy - and that’s OKAY, you
are human, I have plenty of those days
too. It is in these moments though, that
you need to just push yourself and put
everything in perspective. Many times,
the hardest and most unmotivating part
is just getting yourself to begin. But
I’ve never heard someone finish their
workout and say “Wow, I regret that, I
wish I wouldn’t have done that”. You’ll be
so happy and proud of yourself and that’s
the feeling that makes it worth it.
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A BALANCING ACT
LIFESTYLE
It’s a lifestyle
“A big part of leading a healthy lifestyle is finding balance. If you’re waking up every morning having to
hold yourself back from everything you enjoy, you’re doing it wrong. So do your squats, put on some lipstick,
have a glass of champagne if that’s your thing. Life’s too short to be feeling guilty about anything.”
I want to make getting fit as easy and fun as possible. The key is to figure out what
fits your lifestyle so that it is sustainable long-term. People start following these
crazy workout routines that are just so unrealistic for the average person - like
working out out 3 hours every day, or going to the gym twice a day, or making
working out their number one priority in life and not caring about anything else. I
care about fitness and health, but I also care about many other things, like traveling,
seeing friends, and just enjoying life - and I am sure so many of you feel the same
way! You need to find a way to integrate fitness into your life and still have time to
do all the things you love to do.
I’ve created a template on the next page so you can print it out and write down what
you see yourself doing in the LONG term. Be realistic about it. Create something you
can see yourself doing 3 years after this. Figure out a way to make your workouts
more efficient so they fit into your lifestyle. Write down your current schedule and
see what makes the most sense. Would you prefer to wake up earlier every day
and get your workout out of the way before the day starts? Or are there certain
days that you have more time to workout than others? Is there something you do
all the time, like scrolling through Instagram or watching a TV show that you can
replace with something more productive?
Grab a journal and for one week, document everything you do and how much time
you spend on everything. Include school, work, driving, hobbies, seeing friends, etc.
Once you document, come back here and create a plan that will fit your schedule.
Remember that each workout will be around 30 minutes, so it shouldn’t be too
difficult to squeeze in. And Instead of saying “I don’t have time”, try saying “It’s not
a priority” and see how that feels. Don’t say, “I don’t have time to workout”, but say
“taking care of myself is not a priority”. If it feels wrong to say it, then there NEEDS
to be a lifestyle change.
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Lifestyle Builder
List all your priorities here, from most List what consumes most of your
important to least. time, from most to least.
How do the two lists compare? Does the order look vastly different? If so, you need
to devote the most time to what you feel is a priority. Devote your time to what will
make you better and what will cause you to grow as a person (and grow your booty,
too)!
Time-Wasters that will be eliminated Starting today, you’ll devote more time
or shortened: to doing this:
Days of the week you will squeeze
a workout in NO MATTER WHAT:
ONE ACTIVE THING that you can do for at
least 10 minutes every day (walk, dance in your
room, ride a bike, swim, play outside, etc.):
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A BALANCING ACT
BODY IMAGE
Time for a reality check
There are so many different definitions of what ‘the perfect body’ is - and unfortunately,
many of these ideals are simply unrealistic. I’m here to give you a MAJOR #realitycheck.
You’d be shocked to see how many ‘perfect’ bodies that you see on Instagram are either
photoshopped and/or enhanced with surgery. Even without Photoshop & surgery, many
times it’s all in the angles! It took me years to figure out my best angles - it takes a lotttt of
practice. Now, I’m not here to judge someone on their lifestyle choices. I myself had a breast
augmentation when I was 18. I love my boobs (they were $5,000 so it would be a shame if I
did not), but before the surgery, I was still happy with myself and I loved my body! I did not
get the implants to fill some kind of self-love deficit, it was just an enhancement to a body
I already loved. But a booty, a nice waist, toned legs, ALL these things can be achieved
through proper exercise, NO SURGERY required!
It is upsetting, though, to see people claim that they achieved their body through exercise
when they did not. It sets unrealistic expectations. So many models and celebrities use
photoshop to enhance their body. There are girls who get liposuction, brazilian butt lifts, even
abdominal implants - I didn’t even know that was a thing until like, 2 days ago! They get their
fat frozen off, their cellulite smoothed out, their stretch marks airbrushed out. So the next time
you find yourself comparing yourself to an Instagram model, take a step back and realize
that you may not be looking at the whole picture. You are only looking at the best snapshots
of someone’s life, the ones they are willing to share. And there are plenty of things about
our bodies that we may not be able to change - some girls have wider hips, some have a
tiny ribcage, some have a natural thigh gap, some girls have cellulite (even if they are super
skinny), some girls have stretch marks all over the place. It is OK and it is ALL beautiful!
This guide is about more than just attaining a specific body. It is about making a positive
change in your life that will FEEL good. Beautiful bodies come in all shapes and sizes and
there are so many different definitions of sexy. Figure out what defines it for YOU. The most
important thing here is to be HEALTHY, strong, and feel good because feeling good radiates
from your soul and will overshadow any “imperfections” you think you have. And by the way,
you can love your body, and still want to change it. Too many people see the two as mutually
exclusive. You are working out and improving your body BECAUSE you love it and you want
to see it be the healthiest it can be. You just need to embrace the process, flaunt what you’ve
got, and strive the be the best possible version of yourself. You got this, girl.
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STAY INSPIRED
NO ONE CARES
about your excuses
you either do it ,
or you don’t.
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