OHC Exercise Plan

Recommended Exercise Program

as developed to complement the Intimate Weight Loss Group format

The following daily regimen has been developed to help increase your metabolism throughout the 10 week program. Through the building of clean muscle and the programs added nutritional and spiritual practices, these exercises will help to burn more fat than dieting alone, revealing your essential self.

It is recommended that you exercise first thing in the morning for at least 30 minutes. Early morning exercise signals various systems in the body to ‘get moving’, the use of nutrients begins, aiding in fat burning which lasts for hours after your work out.

Be sure to follow the ‘Early Risers’ Meal plan before each work out.

Exercise	30 Plan	40 Plan	50 Plan	60 Plan
Brisk Walking	minutes/day 40	30 minutes/day	50 minutes/day	60 minutes/day
Crunches	30 ( at one session)	40 (at one session)	50 (at one session)	60 (at one session)
Calf Raises	15 each leg	20 each leg	25 each leg	30 each leg
Leg Lifts	15 each leg	20 each leg	25 each leg	30 each leg
Push Ups	30 (at one session)	40/day	50/day	60/day
Squats/ Knee Bends	30 (at one session)	40/day	50/day	60/day
Squats/ Plies	30 (at one session)	40/day	50/day	60/day
Bicep Curls	15 each arm	20 each arm	25 each arm	30 each arm
Tricep Curls	15 each arm	20 each arm	25 each arm	30 each arm
Planking	30 seconds	40 seconds	50 seconds	60 seconds