Download E-books Sleekify!: The Supercharged No-Weights Workout to Sculpt and Tighten Your Body in 28 Days! PDF

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By Myatt Murphy

Fight fats and win with the progressive “no-gym” machine-free at-home work out application to sculpt, company, and “SLEEKIFY!” your body—in as low as 4 weeks.

while Victoria’s mystery types have to glance their top for a runway express or advert crusade, they name Michael Olajide, Jr.

the previous championship boxer has a patented fat-melting health application that has helped reshape the our bodies of stars like Liv Tyler, Sports Illustrated version Alyssa Miller, and Victoria’s mystery Angel Adriana Lima.

you can now have Michael Olajide as your own coach, too. this can be your likelihood to adventure an identical sculpting, toning, sleekifying effects which were turning heads at the pink carpet for years.

This twenty-eight-day health and food plan—the related one Olajide provides his clients—lets you unharness your body’s average power at domestic with no need to speculate a fortune on lifeless fitness center apparatus. in its place, Olajide is on your nook each day, each step alongside the way—a one-man entourage urging you on as you construct power, tone muscle, and shed some pounds with no bulking up. SLEEKIFY!’s thoughts are rooted within the “sweet technology” of boxing, yet you don’t desire a category, a hoop, or a punching bag. All you would like is a leap rope—and the need to be your top.

Equipment-free, plateau-proof, and, most vital, enjoyable, this work out places the ability in your fingers. You dictate the depth of the work out and, finally, your success.

Had adequate of what you notice within the replicate? able to punch out obdurate abdominal fats and construct the greater, extra streamlined physique you’ve continually sought after? depart the machines in the back of and SLEEKIFY!

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As you land, you have to come down at the ball of your foot, then roll right down to your heel. the instant you land—right leg bent in the back of you, left foot at the ground, fingertips touching the floor—immediately squat down and repeat. practice the workout for as many repetitions as required, switching positions from balancing in your left foot for your correct foot through the regimen. to work out Leila doing the Aerofly (Level Four—Single-Leg Exchange), click on the following. Aero-Tip • continue your quadriceps, glutes, calves, and center muscular tissues flexed the whole time. ANKLE contact INTO WARRIOR commence place: Stand instantly along with your legs jointly, toes shoulder width aside, palms down by means of the edges of your thighs. THE movement: 1. with out bending your knees, fast leap immediately up and convey your fists up through the edges of your face. In midair, contact your ankles and knees jointly on the most sensible of the leap, then sweep them again out to the edges so you land together with your toes shoulder width aside. As you descend, deliver your fists backtrack to the perimeters of your thighs. The flow can be fast—as if you’re leaping rope—keeping your palms up via your face the total time. Repeat the workout 8 occasions, then … 2. preserving your fists up via your face, house your toes with regards to one another and squat down till your butt is in accordance with your knees. retaining your legs bent, quick hop up in order that your toes slightly come off the ground and slide your ft except each one other—your toes may still consider as though they’re skimming alongside the floor—so they prove wider than shoulder width aside. instantly hop up back in order that your ft slightly come off the ground, yet this time slide your ft in towards one another in order that your knees contact. That’s one repetition. Aero-Tip • retain your quadriceps, glutes, calves, and middle muscle mass flexed the full time. * * * DAYS 25, 26, AND 27 * * * earlier Aero-Moves to count on AEROBOX • Jab • energy Punch • Uppercut • Hook • Lateral Slip AEROJUMP • Boxer bypass • Double below AEROSCULPT • sluggish Aero Jack • gradual Aero Shuffle • Ankle contact into Warrior New Aero-Moves you must be aware of AEROBOX • Ali Lean • Duran Drop • Ali Shuffle • O-Slip AEROJUMP • Aero Run (Knees Up) AEROSCULPT • sluggish Aero Downhill Squat • Isometric carry Squat NEW WEEK 4 WARM-UP AEROBOX kind of PUNCH place velocity length (8-move combination) Left Jab, Left Jab, energy correct, energy correct, energy Left, strength correct, Left Hook, correct Hook Orthodox ES Repeat cycle eight instances (8-move blend) Left Uppercut, strength correct, Left Hook, strength correct, Lateral Slip to correct, Left Jab, Left Jab, strength correct Orthodox ES Repeat cycle eight occasions (16-move combo—just mix the final 2 combinations in 1 longer mixture) Left Jab, Left Jab, energy correct, strength correct, strength Left, energy correct, Left Hook, correct Hook, Left Uppercut, energy correct, Left Hook, strength correct, Lateral Slip to correct, Left Jab, Left Jab, strength correct Orthodox ES Repeat cycle sixteen instances Stimulation Stretch for higher physique EXERCISE/STRETCH size OF TIME/REPS status Tilt Repeat four occasions to every facet (hold each one element for 10 seconds) again Bend/Forward Bend Repeat four instances to every part (hold each one component for 10 seconds) Biceps-Forearm Stretch practice as soon as with every one arm (hold every one stretch for eight seconds) Shoulder-Triceps Stretch practice as soon as with every one arm (hold every one stretch for 4–5 seconds) AEROBOX form of PUNCH place velocity period (8-move mixture) correct Jab, correct Jab, energy Left, energy Left, strength correct, energy Left, correct Hook, Left Hook Southpaw ES Repeat cycle eight instances (8-move combination) correct Uppercut, strength Left, correct Hook, strength Left, Lateral Slip to Left, correct Jab, correct Jab, strength Left Southpaw ES Repeat cycle eight occasions (16-move combo—just mix the final combinations in a single longer combination) correct Jab, correct Jab, strength Left, energy Left, strength correct, strength Left, correct Hook, Left Hook, correct Uppercut, energy Left, correct Hook, energy Left, Lateral Slip to Left, correct Jab, correct Jab, strength Left Southpaw ES Repeat cycle sixteen occasions Stimulation Stretch for reduce physique EXERCISE/STRETCH size OF TIME/REPS Squat Stretch practice the stretch as soon as Ankle Circles practice the circulation as soon as with each one leg for 10 seconds status Calf elevate practice the workout 25 instances Jog (or leap) in position Do for 30 seconds Tri leaping Jacks practice the 3-part circulation a few times for a complete of 30–60 seconds AEROBOX DRILL place pace length Ali Lean Orthodox FS Repeat sixty four instances Ali Lean Southpaw FS Repeat sixty four occasions Lateral Slip Orthodox FS Repeat sixty four instances Lateral Slip Southpaw FS Repeat sixty four occasions Duran Drop Orthodox FS Repeat sixty four occasions Duran Drop Southpaw FS Repeat sixty four occasions Ali Shuffle Orthodox or Southpaw FS Repeat 32 occasions O-Slip (Right) Pyramid ES Repeat eight instances O-Slip (Right) Pyramid FS Repeat 32 instances O-Slip (Left) Pyramid ES Repeat eight occasions O-Slip (Left) Pyramid FS Repeat 32 occasions around ONE AEROBOX kind of PUNCH place velocity period (5-move mixture) Left Jab, Left Jab, strength correct, energy Left, energy correct Orthodox ES Repeat cycle eight occasions (same as above) Orthodox FS Repeat cycle 32 times—no leisure in among AEROSCULPT workout size OF TIME/REPS gradual Aero Downhill Squat 32 reps AEROJUMP workout size OF TIME/REPS Boxer pass a hundred and eighty seconds Double less than Do 50 consecutive jumps around AEROBOX kind of PUNCH place velocity period (3-move mixture) O-Slip (Left), Left Hook, energy correct Orthodox ES Repeat cycle eight instances (same as above) Orthodox FS Repeat cycle 32 instances (8-move mixture) Left Jab, Left Jab, strength correct, strength Left, energy correct, O-Slip (Left), Left Hook, energy correct Orthodox ES Repeat cycle eight instances (same as above) Orthodox FS Repeat cycle 32 times—no relaxation in among AEROSCULPT workout size OF TIME/REPS sluggish Aero Jack 32 reps AEROJUMP workout size OF TIME/REPS Boxer bypass one hundred eighty seconds Double less than Do seventy five consecutive jumps around 3 AEROBOX kind of PUNCH place pace length (5-move mixture) O-Slip (Right), energy correct, Left Uppercut, energy correct, Left Hook Orthodox ES Repeat cycle eight instances (same as above) Orthodox FS Repeat cycle 32 occasions (13-move blend) Left Jab, Left Jab, energy correct, energy Left, energy correct, O-Slip (Left), Left Hook, strength correct, O-Slip (Right), energy correct, Left Uppercut, energy correct, Left Hook Orthodox ES Repeat cycle eight instances (same as above) Orthodox FS Repeat cycle 32 times—no leisure in among AEROSCULPT workout size OF TIME/REPS sluggish Aero Shuffle 32 reps AEROJUMP workout size OF TIME/REPS Boxer bypass a hundred and eighty seconds Double less than Do a hundred consecutive jumps around 4 AEROBOX form of PUNCH place pace length (5-move blend) Left Jab, Duran Drop (Right), correct Uppercut, Left Hook, energy correct Orthodox ES Repeat cycle eight instances (same as above) Orthodox FS Repeat cycle 32 times—no relaxation in among (18-move blend) Left Jab, Left Jab, strength correct, strength Left, strength correct, O‑Slip (Left), Left Hook, energy correct, O-Slip (Right), energy correct, Left Uppercut, energy correct, Left Hook, Left Jab, Duran Drop (Right), correct Uppercut, Left Hook, strength correct Orthodox ES Repeat cycle eight occasions (same as above) Orthodox FS Repeat cycle 32 times—no leisure in among AEROSCULPT workout size OF TIME/REPS Ankle contact into Warrior 32 reps AEROJUMP workout size OF TIME/REPS Boxer pass a hundred and eighty seconds Double lower than Do a hundred consecutive jumps around 5 AEROBOX form of PUNCH place pace period (7-move blend) Ali Lean (Left), Ali Shuffle, Lateral Slip to Left, Left Uppercut, Left Hook, energy correct, Left Hook Orthodox ES Repeat cycle eight instances (same as above) Orthodox FS Repeat cycle 32 instances (25-move combination) Left Jab, Left Jab, energy correct, strength Left, strength correct, O‑Slip (Left), Left Hook, strength correct, O-Slip (Right), strength correct, Left Uppercut, energy correct, Left Hook, Left Jab, Duran Drop (Right), correct Uppercut, Left Hook, strength correct, Ali Lean (Left), Ali Shuffle, Lateral Slip to Left, Left Uppercut, Left Hook, strength correct, Left Hook Orthodox ES Repeat cycle four instances (same as above) Orthodox FS Repeat cycle sixteen times—rest for eight seconds in among each one cycle (same as above) Orthodox FS Repeat cycle sixteen times—no relaxation in among AEROSCULPT workout size OF TIME/REPS Isometric carry Squat 60 seconds AEROJUMP workout size OF TIME/REPS Aero Run (Knees Up) a hundred and eighty seconds Double less than Do a hundred consecutive jumps THE SLEEKIFY 5-MINUTE COOLDOWN ahead of you begin, capture your breath by means of strolling in position or part to aspect for 1 minute, or until eventually your center cost comes down.