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While the author of this work has made every effort to ensure that the information contained in this book is as accurate and up-to-date as possible at the time of publication, medical knowledge is constantly changing and the application of it to particular circumstances depends on many factors. Therefore, it is recommended that readers always consult a qualified medical specialist for individual advice. This book should not be used as an alternative to seeking specialist medical advice, which should be sought before any action is taken. The author and publishers cannot be held responsible for any errors and omissions that may be found in the text, or any actions that may be taken by a reader as a result of any reliance on the information contained in the text, which is taken entirely at the reader’s own risk.
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First published by HarperCollinsPublishers 2021
FIRST EDITION
© Courtney Black 2021
Photography © David Cummings 2021
Childhood photographs courtesy of the author
Cover layout design © HarperCollinsPublishers 2021
Cover photograph © David Cummings 2021
A catalogue record of this book is available from the British Library
Courtney Black asserts the moral right to be identified as the author of this work
Contributing writer: Becky Howard
Stylist: Sarah-Rose Harrison
Hair and make-up: Bella Campbell
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Source ISBN: 9780008441593
Ebook Edition © January 2021 ISBN: 9780008441609
Version 2020-12-14
NOTE TO READERS
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Page numbers taken from the following print edition: ISBN 9780008441593
CONTENTS
COVER
TITLE PAGE
COPYRIGHT
NOTE TO READERS
INTRODUCTION
PART ONE — My Story
PART TWO — You Can Change Your Mindset
PART THREE — Let’s Get Started!
PART FOUR — Your 28-day Fitness Plan
Warming up + cooling down
My Easy Warm-Up
30-Second Jog on the Spot
10 Squats
30-Second Jog
10 Star Jumps
5 Lunges: With a High-Reach Stretch Per Side
10 Shoulder Rolls: Backwards and Forwards
The Ideal Cool-Down
Kneeling Hip Flexor Stretch
Pectoral Wall Stretch
Lying Figure-4 Stretch
Shoulder Cross Stretch
Standing Calf Stretch
Overhead Triceps Stretch
Quad Stretch
Hamstring/Calf Stretch
EXERCISE GUIDE
Ab exercises
Russian Twists
Crunches
Sit-Ups
Leg Raises
Plank Hip Rotations
Bicycle Crunches
Sit-Up Russian Twists
Tucks
V-Ups
Commandos
Leg exercises
Bodyweight Squats
Dumbbell Reverse Lunges
Curtsy Lunges With Dumbbell Bicep Curls
Straight-Leg Deadlifts With Dumbbells
Power Squats
Goblet Squats With Dumbells
Dumbbell Glute Bridges
Split Squats With Dumbbells
Reverse Dumbbell Lunges With Pulses
Curtsy Lunges With Dumbbells
Lateral Lunges
Reverse Lunge With Knee Drives
Arm exercises
Bodyweight Renegade Rows
Bicep Curls Into Shoulder Presses With Dumbbells
Lateral Raises With Dumbbells
Lying Chest Press With Dumbbells
Dumbbell Upright Row
Dumbbell Flyes
Bent-Over Rows With Dumbbells
Press-Ups
Renegade Row With Dumbbells
Shoulder Press
Close-Grip Dumbbell Presses
Cardio exercises
Reverse-Lunge Leg Drives
Jump Lunges
Squat Jacks
Squat Jumps
Squat Thrusters
Squat Oblique Crunches
1½ Squat Jumps
Skater Lunges
Belt Kicks
Step-Back Burpees
Groiners
Plank Jacks
Mountain Climbers
Cross Climbers
Alternate Knee Taps
Star Jumps
Sprint on the Spot
High Knees
Knees
Burpees
Push-Back Knee Drives
Snap Jumps
Suicide Drills
Tuck Jumps
Fast Air Punches
Walkouts
Full body exercises
Dumbbell Squat To Upright Rows
Dumbbell Squat Presses
Reverse-Lunge Bicep Curls With Dumbbells
Deadlift Into Shoulder Press
Burpee Renegade Row Presses
Weighted Burpee Into Shoulder Press
THE PLAN
WEEK ONE — The Warm-up
Day 1 – Monday: 30-Minute HIIT Circuit
Day 2 – Tuesday: Full-Body Strength Workout
Rest Day 3 – Wednesday
Day 4 – Thursday: 30-Minute HIIT Session
Day 5 – Friday: Full-Body Workout
Rest Days 6 + 7 – Saturday + Sunday
WEEK TWO — Warrior in the Making
Day 8 – Monday: HIIT and abs
Day 9 – Tuesday: Legs Blitz
Day 10 – Wednesday: Upper-Body Focus
Rest Day 11 – Thursday
Day 12 – Friday: HIIT and abs
Day 13 – Saturday: Full-Body Workout
Rest Day 14 – Sunday
WEEK THREE — Fit, Strong and Healthy
Day 15 – Monday: Full Body and Hiit
Day 16 – Tuesday: Legs and Hiit
Day 17 – Wednesday: Full-Body Workout
Rest Day 18 – Thursday
Day 19 – Friday: Upper Body and Hiit
Day 20 – Saturday: Full-Body and abs
Rest Day 21 – Sunday
WEEK FOUR — The Final Battle
Day 22 – Monday: Leg Day
Day 23 – Tuesday: Upper-Body Session
Day 24 – Wednesday: Full-Body Workout
Rest Day 25 – Thursday
Day 26 – Friday: HIIT and abs
Day 27 – Saturday: HIIT and abs
Rest Day 28 – Sunday
MOVING FORWARDS
ACKNOWLEDGEMENTS
ABOUT THE PUBLISHER
Introduction
Hi!
Firstly, I want to say a massive thank you to everyone who’s picked up this book. You’ve made the first step in an amazing journey towards being a fitter, stronger, healthier and HAPPIER person all round.
I can’t believe I’ve got a book, to be honest with you. Just a few years ago I was in such a bad place. I was doing my brain and my body real damage. I didn’t eat properly, I exercised obsessively, I compared myself negatively with everyone else online. Basically, I was miserable. I lost who I really was in the empty search to try to be someone else.
Now, I’m a totally different person – happy, healthy and strong. But it took me a long time to get here, and I’ve learned loads of lessons along the way. I’ve learned that food is your friend, and fitness can be truly enjoyable, when it is part of a really positive lifestyle.
If you’re sitting here thinking, there’s no way that I’m going to ever think that, and there’s no chance I could stick out a 28-day fitness plan, well, I’m here to tell you that you can. You can do this. Anyone can get fit and enjoy it – whether you’re a total beginner, or whether you do it but really hate it! Don’t be too hard on yourself. It’s fine to be a beginner. You’re making a start in the right direction and that’s what counts.
I’ve made so many changes for the better in my life. In this book I’m going to share them with you, so you can see that it is possible to change your habits, and transform your life. I used to punish myself for not having the so-called ‘perfect’ body, and it made me miserable. This book isn’t about punishment, it’s about positivity.
I’ll show you how to shift your mindset into a healthy place, where you can achieve your goals. We’ll go through a 28-day workout plan, which will transform your attitude to fitness and leave you feeling better than ever before.
My promise to you is simple – you won’t regret doing this. After four weeks working out with me, I swear it will feel amazing. You won’t regret working hard to get yourself fitter and make your lifestyle more positive all round. You’ll be a fitter, healthier, happier version of yourself and you’ll love it.
I’ll be here with you every step of the way babes. Let’s go!
Love,
Конец ознакомительного фрагмента.
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