Lazaro Cuban's cardio philosophy emphasizes using efficient training styles for achieving physiological adaptations, ensuring sessions are enjoyable and aligned with individual goals. The document outlines motivation techniques, detox tips, and structured workout routines while highlighting the importance of a balanced diet and limiting alcohol for better health. Success is framed as a journey marked by perseverance, learning from setbacks, and maintaining focus on personal health transformations.

1. What you focus on life is what you get

2. Lazaro Cuban Cardio
Philosophy
From a cardiovascular perspective, we use
the most efficient styles of training to best
achieve the physiological adaptions
required. Our ability to use the science
behind the training in a fun and dynamic
format means sessions are always
authentic, enjoyable. Every aspect of the
experience has been thought about, no
matter how big or small are the goals, is
designed to support you, and the busy life.
All you need to do is fallow us. we do not
judge or critique but work with each
person to find a solution that is realistic,
unique, safe, effective, achievable and fun
for you.
Get fit with latin spirit!

3. Motivation & Goals
Think about what changes are necessary for you to achieve your goals. take action, to make then happen to improve and see
yourself inside your new Body Transformation, follow the programme to improve health. and fitness benefits, performance and
achievements fit body, strong spirit, inspiring people, colleges, friends and loved ones to take better actions to improving their
health. and start a new lifestyle.
Be realistic to your goal, resist the temptation to eat junk food or be inactive. Excess alcohol consumption suppresses the body’s
ability to burn body fat. The body has no storage capacity for alcohol, the consumption of alcohol will almost completely limit
the body use the fat for fuel. When alcohol is in the system, the body will simply convert more of the food you normally eat into
body fat. and for those who loves to drink the challenge is to limit alcohol consumption to minimum 0-2 drinks per week.
Your destiny relies on your determination each day, and motivation is the key, a challenge in this period, to be persistent in times
when you give up and don’t feel like exercising, feeling consume to this regimen plan. you will make a profound breakthrough in
your total Body Transformation, that is necessary if you want to achieve your realistic dreams goals. Recognise that these times of
confusion and laziness are easily reversible and offer the best opportunities to improve and increase your health and fitness and
completed the task, write down any negative reality fact that has been confusing you. Review why on your training days you feel
any sugar cravings, you don’t feel like exercising, or have any stress, confusions. change the view and attitude by asking your self:
I will reach my goals, I’m getting closer to my goals? I will achieve my goals? or Do I want to look fat right now?
Success is not a destination that you ever reach success is the quality of your journey, body transformation is a challenge we all
know we have to work hard, we may fall some times, but that is just an evidence that we have to push our bodies boundaries to
become better. If we failed during a training session, good, ok, one day, but we have to keep challenge and pushing ourself to the
limits and soon we will become better, fitter, healthier, leaner, faster and stronger. With each effort, pain and failure, we will are
learning, by given the opportunity understanding to what it takes to reach our goals and success in the future. Never quit, don’t
give up, never allow the temporary failures and setback discourage you. Keeping focus with determination, dedication and
motivation, we will find ourself closer to reach the dream goals.

4. D-Tox Cuban Cardio
D-Tox kidney
• sip teaspoon of fresh honey dissolved in cup of hot
water
• drink medium sized glass of fresh squeezed
cranberry juice
• a half a medium sized melon
D-Tox Liver
• two cups of fennel or dandelion tea
• a medium sized bunch go grapes
• a fresh clove of garlic
• a medium sized glass of pure carrot or beetroot juice
D-Tox Stomach
• a cup of hot water lemon or lime juice in the morning
Grapefruit
• Vitamin C helps with the proper metabolism of fat,
foods rich in it make great choices for burning fat.
Eating half a grapefruit for breakfast or about thirty
minutes before eating meals will help you feel more
full and prevent overeating.

5. D-Tox Cuban Cardio
Wild Salmon
• Artery Clearer
Protein is quite important in helping you rid toxins from
your body but the source of protein also matters. Fish is a
great alternative to maintain and increase heart healthy
function better than meat options the fat and cholesterol in
fish are beneficial to the body, especially the heart and
brain. most fish contains mercury (which is very toxic for
human bodies) but certain fish like Wild Salmon, Summer
Flounder, and Wild Tilapia contain less amounts of
mercury and yield with excellent benefits when taken
moderately. is been recommended to consume no more
than 342 g of fish per week to utilise the whole benefits
keeping the accumulation of toxic mercury in level and still
secure receiving the benefits from the nutrients.
These natural tips will help everyone to achieve a great
healthy lifestyle in the coming days. It should be kept in
mind that these tips work the best when you combine them
with a balance clean diet, proper exercise regime, and the
recovery, and right amount of sleep. Keep away from toxic
preservative filled foods and drink the right amount of
water is very important.
www.cubancardio.com Get fit with latin Spirit!

6. Cardio Workout
The best ways to get great results from your cardio workout
programme any time anywhere is to make changes that challenge
and start seeing fabulous results.
This mean increasing intensity, variations and processing the pace,
shortening the rest periods, doing more sets or a combination of all
these, lets begin:
The Killer Mountain Climbers: is the move to add to your
programme for great results any time anywhere.
• Simply 20 sec work / 10 sec rest / 4-8 set.
Pyramid Cardio
Increase the reps, or decrease the reps, build up and then build
back down, and do as few or as many different exercises as you like.
1. Jumping jacks 20 sec
2. High knees 10 sec
3. Mountain climbers 20 sec
4. Push-ups 10-20 reps
5. Crunches 10-20 reps
Rest 10 sec and repeat 4-8 set.
https://youtu.be/bV-Dp2QKb34

7. Cardio Workout Weight Loss
Cardio Circuits
Simply 4 exercises, do them one right after the other without a rest period.
do them fast enough.
1. Push-ups
2. Squats or lunges
3. Crunches or planks
4. High knees or jumping jacks
Do as many as you can of each and then rest for 20-30 seconds. Repeat 3-4
sets.
Intervals Cardio
Interval workout you can use this ways just increase the intensity
accelerating up the faster pace and shortening the easier interval.
1. Walk 5 minutes
2. Jog/run incline 1 minute
3. Walk 3 minutes
4. Jog/run incline 2 minutes
5. Walk 1 minute
6. Jog/run 2 minutes
7. Walk 2 minutes
8. jog/run incline 1-1/2 minute
9. Walk 1 minute
10.Jog/run incline 1 minutes
Repeat the workout 2-3 time or finish the workout with a 3-5 minute steady
walk and cool down.
https://youtu.be/fhjfRrRPUn0

8. Weights lifting Exercises
Day 1 Arms Day 2 kettleblast Day 3 Muscle Makers Day 4 Legs Day 5 Gluteus
Balance exercise
Day 6 Get Ready
combo
Day 7 Buttocks Day 8
Rest
Punch- up Double swing
kettlebell
Biceps single arms
dumbbells curls
Toe out squats Raised leg curls Shoulders
dumbbell lateral
raise
Feet together half
up squat
Barbell over head
press
Globe squat
kettlebell
Fore arms seated palms
up barbell wrist curls
One leg squats on the
bench
Alternate standing
kickbacks
Chest pec crosses
dumbbell flyer
Rotations legs
scoop- outs front
deltoids biceps
curls
One are swing
kettlebell
Pyramid ascending back
bent over barbell rows
Hamstring lie down
bench dumbbell curls
(dumbbell grip by
ankles)
Single legs pelvis
lifts
back dumbbell
bent over rows
Leg Four part curl
Dumbbell biceps
hammer
Step back lunges
kettlebells
Power pausing thighs
barbell squats
Squat extensions Standing
abductions &
abductions
Thighs dumbbell
front lunges
Rear legs lits
Dumbbell flat
bench press
Halos kettlebells Shoulders dumbbell
military press
Adductors & abductors
inner thigh squeeze
legs
Prone straight legs
raises (lie face
down)
Biceps barbell
curls seated
Circuit: Butt tusks
(hips extension
weighted)
Butt builder deep
Lunges dumbbell
(close legs and
legs cross behind)
Dumbbell Vertical
extensions triceps
Clean & jerk
kettlebells
Flexing triceps seated-
Dumbbell kickbacks
trisecting- Chest barbell
bench press
Stiff legs Kneeling bent leg
raises
Triceps EZ bar
seat french curls
Scissor lunges
mountain claimer
Russian twist
abs.
V-UP crunches
Side plank
wind mills
kettlebells
Circuit: Shrug dumbbells
combo Single arms-
Dumbbell up right rows.
Barbell up right rows-
barbell shrug
Dead lift
Reverse Crunch abs
Pank
Rumanian
dumbbell deadlift
Swiss ball Pike
Swiss ball
weighted crunch
Swiss ball
jackknife
4 Week Women Exercises programme
https://youtu.be/gdtShdHEAkI

9. Diet Plan

10. Fitness Assessment
Weight: 57kg
Height: 169cm
Body Fat: 20.1%
Lean Body Fat (Target): 15%
Waist: 64cm
Hips: 93cm
Fat Body Weight: 11.4kg
Lean Body Weight: 45.6kg
Ideal Body Weight: 53.65kg
Need to Loose: 3.35kg
Calories to burn: 25817.65
Time to burn: 52 days (2 months)
Body shape: 0.6882 —> Pear

11. Macronutrients
This is an example of simple macronutrients
calculations.
Body Fat - 20.1%
Water - 58.4%
Muscle - 75.6%
BMI - 19.9
BMR (Basic Metabolic Rate) - 1755 calorie
TDE (Total Daily Expenditure) = BMR x Activity Factor = 1755 x 1.55 = 2720 calorie
Daily Protein intake —> 0.68kg
Daily Fat intake —> 0.30kg
Daily Carbs intake —> 0.14kg
Protein — 215g - 860
calorie
Fat — 95g - 855 calorie
Carbs — 377g - 1510
calorie

12. https://youtu.be/q64G0xECH-U

13. https://youtu.be/4BK3hJcJ0ds