Table of Contents
Introduction 6
Who is this book for? 7
What makes this Shape Up programme different? 8
A balanced healthy life 8
Shape up and lose weight or just shape up? 11
Shape Up Lifestyle 12
A good night's sleep 13
Fresh air, sunlight & darkness 18
Stress, health & weight management 24
Mindful wellbeing through exercise 26
Food for health 28
Weight Management 35
Achieving your optimum weight-how to get started 36
Waist-to-hip ratio - apple or pear? 38
So you need to lose weight? 39
The Shape Up programme-how it works 40
The New Fundamentals & Shape Up More Exercises 44
Alignment 46
Breathing 62
Centring 64
Shape Up Even More 114
Abdominals 116
Waist 138
Arms & shoulders 144
Buttocks & legs 156
The back 174
Adding Cardio to Your Shape Up Programme 186
Working at the right intensity 189
Getting more active - how incidental exercise makes hitting your targets easier 190
The Shape Up Workouts 194
The New Fundamentals Workouts Level 1-2 197
Workouts Level 1-3 200
Shorter workouts level 1-3 (10-15 minutes) 200
Medium workouts level 1-3 (25-30 minutes) 203
Longer workouts level 1-3 (45-50 minutes) 206
Workouts Level 1-5 209
Level 4 exercises 209
Level 5 exercises 209
Workouts Level 1-6 210
Shorter workouts level 1-6 (10-15 minutes) 210
Medium workouts level 1-6 (25-30 minutes) 213
Longer workouts level 1-6 (45-50 minutes) 216
A healthy future 219
Resources 220
Index 221
