Get ready to lose weight and get in shape with this Chris Powell inspired workout calendar from Nashua Nutrition. Chris Powell is the host of Extreme Weight Loss and knows a thing or two about seeing results when it comes losing weight. Utilizing his Total-Body Workout you will alternate between strength training and cardio interval training this October, and with a healthy diet, the pounds will shed away. Just because summer has come and gone, doesn't mean you should go into hibernation. Stay focused, stay committed, and stay healthy. For all of your weight loss and nutritional supplements make sure to visit www.nashuanutrition.com.

1.
Chris Powell-Inspired Workout Calendar
NashuaNutrition.com
Chris Powell knows a thing or two about losing weight - the host of Extreme Weight Loss has authored two books on the
subject. When Powell has a weight loss plan, it is usually a good idea to take notice.
Nashua Nutrition has put his Total-Body Weight Loss Plan into an easy guide for your weight loss plans. There are three
different types of days in the program: strength-training, cardio, and of course, rest.
Goblet Squat
Grasp dumbbell with both hands
at the sides of the upper plates.
Hold dumbbell in front of chest,
close to torso. Place feet about
shoulderwide apart, keep knees
slightly bent. Squat down until
thighs are parallel to floor. Keep
back straight, bend and move
hips backward to keep knees
above feet. Return, keep knees
slightly flexed. That’s one rep.
Dumbbell Curl to Press
Hold a pair of dumbbells at
your sides, palms facing in,
feet hip-width apart. Curl the
weights to your shoulders,
then press them over your
head until your arms are
straight and the weights are
directly over your shoulders.
Slowly reverse to return to
start. That's one rep.
Dumbbell Deadlift
Start with your feet shoulder
width apart and hold the
weights about at thigh height.
Keep you back straight and a
slight bend in your knees.
Bend forward making sure to
keep your back flat and
shoulders pulled back. Stand
back up to the starting
position fully opening your
hips at the top. That’s one
rep.
Dumbbell Pullover
Lie face up on a flat
bench, holding the
weights directly over your
chest with your feet flat on
the floor. Without
changing the angle of
your elbows, slowly lower
the dumbbells back
beyond your head until
your upper arms are in
line with your body and
parallel to the floor.
Pause, then slowly raise
the dumbbells back to the
starting position. That's
one rep.
Single Arm Dumbbell Row
and Twist
Hold a dumbbell in your left
hand, bend your hips and
knees, and lower your torso
until it's almost parallel to the
floor. Let the dumbbell hang at
arm's length from your
shoulder, palm facing in. In one
motion, pull the dumbbell
toward your body while rotating
your torso to the left, keeping
your elbow tucked close to your
side. Pause, then lower the
weight back to start. That's one
rep. Complete all reps, then
repeat on the other side. Use a
bench or chair for stability.
Courtesy of womenshealthmag.com
Strength Training:
• Do 8-12 reps of each move (shown below) with little rest between moves.
• Rest for 1 minute after all moves have been completed.
• Run through the whole cycle 3 times.
Cardio:
• Start with a 5 minute warm-up to get the blood pumping. After that determine your effort on a 1-10 scale, this is important
for interval training. You are going to do 3 minutes at what you deem to be a ‘5’, which should be about 50% exertion. For
the next 2 minutes kick it up to ‘7’. Then for 1 minute jump up to a ‘9’ which should be near your max. Do 5 of these cycles.
• On cardio days, don’t be afraid to mix it up! Running on the treadmill or around a circular track can get tedious. Try jogging
a new route around your neighborhood. Biking and swimming are two great ways to get a good cardio day in as well. If you
belong to a gym, make use of all of the cardio machines they have to offer.

2.
October 2013 Workout Calendar
www.NashuaNutrition.com
Sun Mon Tue Wed Thu Fri Sat
1
Strength Training
2
Cardio
3
Rest
4
Strength Training
5
Cardio
6
Rest
7
Strength Training
8
Cardio
9
Rest
10
Strength Training
11
Cardio
12
Strength Training
13
Cardio
14
Rest
15
Strength Training
16
Cardio
17
Strength Training
18
Rest
19
Strength Training
20
Cardio
21
Strength Training
22
Cardio
23
Rest
24
Strength Training
25
Cardio
26
Strength Training
27
Rest
28
Strength Training
29
Cardio
30
Strength Training
31
Cardio
Notes:
Visit NashuaNutrition.com for all your weight loss and nutritional supplement needs.