Thank you for your pre-order!
To show my appreciation, I’d like to offer you these 2 bonus workouts, my Willpower e-book, and my Food Replacement Guide. They’re just a taste of how you can get the most out of your 20 minutes. You don’t have to spend hours in the gym everyday and you don’t need anything but a small space such as your living room and your own bodyweight. No weights or special equipment necessary. So what are you waiting for? Check out the links below for your bonus content and lets get your journey started!
– Brett Hoebel, creator of the 20 Minute Body
Bonus Booty Workout
Use these 5 exercises in sequence for a quick and intense 20 minute booty workout. The formula is simple: do each movement for 1 minute, then move on to the next movement. There are 5 movements, so repeat the sequence 4 times for a complete 20 minute workout! TIP: Memorize the movements and the variations and you can perform this 20 minute exercise on your own anywhere, anytime. Use a stopwatch to help you keep time.
Bonus Ab Workout Video
Same format as above, so you have 5 basic movements that you perform for 1 minute each. Move through the movements in sequence for a round. Perform 4 rounds for a quick and effective fat-burning 20 minute ab workout that you can perform anywhere using your bodyweight only! TIP: Use the modifications if things get too difficult!
Where the rubber meets the road is where willpower comes in. Learn how to master it in this exclusive e-book developed by Brett. Includes action steps that you can use to explore and start building your own willpower today.
Food Replacement Guide
To change your body, it starts from within, including what you put in your body. This Food Replacement Guide includes easy to read lists and swaps that you can start using today. TIP: Don’t just read it, do it! Nutrition is half of what it takes to transform your health and fitness, so if you’re serious about making a change, seriously consider following some of the suggestions in this guide, and remember, it’s okay to start small. The journey of a thousand miles starts with a single step.
Maximize Your Bonus Gifts!
I want you to get the most out of your bonus gifts, so I’ve included some tips that you can use to do just that. Whatever you do, stay positive and remember that fitness comes from within!
- Know Your Why
Possibly the most important tip of all. Knowing WHY you’ve chosen to put yourself on this journey is what’s going to keep you going when things get tough. And I’m not talking about superficial reasons, I’m talking about the deep reasons that are core to your heart and soul. Your why is what’s going to keep you going, so if you aren’t intimately familiar with it or it’s not a solid why, then you’re probably not going to be able to achieve your goals. Spend some time on this. Think about it. Dig deep. This is the foundation of your entire fitness journey and beyond.
- Memorize The Movements & Formula
If you can memorize the movements for each workout, then you’re well on your way to changing your lifestyle which is one of the keys to long term health and fitness. My workouts usually contain no more than 5 movements that are repeated, with slight variations, for a few number of rounds (usually 4 or 5). So if you can memorize the movements (along with how to maintain your form), you can break free from the screen and get your 20 Minute Body workout anywhere, anytime.
- Use A Stopwatch To Keep Time
My workouts are based on time, so you’ll need something to help you keep time. Download a stopwatch app from your phone’s app store or just use the clock. Keep it simple!
- Start a Journal
Write down when you started your journey and what your goals are. Journalize your workouts, helpful ideas, tools that you find and things that motivate you and keep you on track.
- Centralize Your Tools
Start a binder, a folder on your computer, a drive on Google Drive or DropBox where you keep all your fitness journey information. Make it easy to access and easy to come back to. Some of the places I recommend to do this are Google Drive, Dropbox, Evernote. They’re all free and they all can be accessed from anywhere as long as you have an internet connection. They also have offline modes.
- Make An Action Plan
How can you expect to get anything done without a plan? Define your goal or goals and make clear steps to get to them. Create milestones to bridge the gaps and give you that feeling of progress for that extra motivation. Reward yourself and celebrate the victories! Use the SMART goals method to maximize your chances for success: (S) Specific, (M) Measurable, (A) Attainable, (R) Realistic, (T) Timely.
- Leverage Technology
There are some really great free tools out there. MyFitnessPal – quite possible the best food journaling/calorie tracking app to date. Asana – This is a great free tool for project management. Google Calendar – Free scheduling with alerts and an easy to use interface.
- Plan The Important Things First
This one is easy to miss or forget, but it’s critical. If you don’t plan the important things first, you’ll find that you don’t have time for them because all your time gets eaten up by the small things. Take your time back, put your foot down, and schedule in, MAKE TIME for the important things, like your 20 Minute Body workouts and 20 Minute Body meals!
- Do Capoeira!
Capoeira is a Brazilian martial art that’s great for getting in shape (especially the booty), increasing balance and flexibility, as well as learning about the music, language and culture of the vibrant Brazilian culture. It’s open to all ages and fitness levels and there’s a good chance there’s a capoeira group training near you, so find a group and get out there!
- Share What You Find
Sharing is always great because you’re giving to others, but it can be even better because it can start a conversation and that’s where the magic happens. You share something with someone and then they share something with you that can be even better.
- Got More?
Let me know at: firstname.lastname@example.org!
Good luck and come back soon!