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Betterbody GUIDE PROTOTYPEBETA better body GUIDE Printing of this guide is permitted for personal use only. Distribution and mass and/or commercial production is strictly prohibited and carries significant penalty. #pruviteveryday BETA PROTOTYPE #keton8challenge Share your fit progress pictures, better selfies, and inspirational images using the hashtag #keton8challenge on your FB and Instagram with a shoutout to @justpruvit. Every. Single. Day. PROTOTYPEBETA THIS IS ABOUT TO GET REAL We recommend you have prior fitness experience before beginning this this intense plan. If you haven’t moved or worked out for a bit, start program out with our Müvement guide and work your way up to this. As with is any of our Müvements, listen to your not for body. If you feel too much strain, just go for a brisk walk. Remember, the faint progress is not achieved by accident; progress is achieved by ACTION. of heart. Every. Single. Day. © Copyright 2017 All rights reserved. Prüvit Ventures, Inc. betterbody 3 GUIDE BETA PROTOTYPE Utilizing the most expert science and world renowned authorities, Prüvit is bringing you a challenge to help optimize how you live. prüvit ceo and co-founder – brian underwood 4 betterbody © Copyright 2017 All rights reserved. Prüvit Ventures, Inc. GUIDE PROTOTYPEBETA contents Introduction Better body snacks Pick Your Level ........................................ 7 Smaller Portions ................................... 134 Get Your Game Face On ...........................9 Larger Portions ..................................... 136 Workout guides Müvement glossary Week 1 ..................................................10 Exercise Guide ..................................... 137 Week 2 ................................................. 24 Week 3 ................................................. 38 Week 4 ................................................. 52 Week 5 ................................................. 68 Week 6 ................................................. 84 Week 7 ................................................100 Week 8 .................................................116 DISCLAIMER: The information contained herein has not been evaluated by the Food & Drug Administration. Pruvit products are not intended to diagnose, treat, cure or prevent any disease. If you are under medial supervision for any allergy, disease, taking prescription medications or are breastfeeding, contact your medical provider before beginning any nutritional or exercise program. © Copyright 2017 All rights reserved. Prüvit Ventures, Inc. betterbody 5 GUIDE BETA PROTOTYPE your better body starts now. 6 betterbody © Copyright 2017 All rights reserved. Prüvit Ventures, Inc. GUIDE PROTOTYPEBETA PICK YOUR LEVEL f you’re just starting out with obese, have any physical health Iworkouts (but consider yourself conditions, or feel the Müvements generally fit), start at the Beginner in this Better Body Guide are too level. If you have some experience in intense for you, please start with the gym and have been working out the Keto N8 Flex Müvement Guide. regularly, start at the Intermediate Progress is the name of the game. level. The Expert level is for gym Where you start is not where you gurus that hit it 3-4 times weekly on a will finish. Work your way up to new regular basis. If you consider yourself levels as you gain strength. Beginner 1 set 120 seconds rest Intermediate 2 sets 90 seconds rest Expert 3 sets 60 seconds rest *As always, you should consult your physician before beginning any new diet or exercise regime. © Copyright 2017 All rights reserved. Prüvit Ventures, Inc. betterbody 7 GUIDE BETA PROTOTYPE If it doesn’t challenge you, it won’t change you. 8 betterbody © Copyright 2017 All rights reserved. Prüvit Ventures, Inc. GUIDE PROTOTYPEBETA GET YOUR GAME FACE ON t’s time to get your mind right and your game face on. These Better Body Müvs Iare meant to be performed until failure. Until failure means you go as hard as you can until you can’t do it anymore (this typically will take 30-60 seconds). When you can’t do anymore, stop and rest for 120/90/60 seconds depending on your level. After your rest period, go to the next Müv. Complete 1 full cycle if you are a Beginner. Complete 2 full cycles if you are Intermediate. Complete 3 full cycles if you are an Expert. DISCLOSURE: If you’re choosing one of the gym options, we recommend you consult a professional at the gym or take a look at our video tutorials to make sure your form is right and you are avoiding common mistakes that can lead to injury. Don’t be afraid to ask for help or advice. © Copyright 2017 All rights reserved. Prüvit Ventures, Inc. betterbody 9 GUIDE BETA PROTOTYPE week 1 // day 1 what weight Form is everything when it comes to choosing your weight. The correct form means you are protecting your ligaments, joints, and muscles from strain or injury. If you are using a resistance band or weight option, choose a weight that allows you to do the entire round while keeping the correct form. When you feel you’ve mastered it, increase your weight/ resistance. Listen to your body. You know you. 10 betterbody © Copyright 2017 All rights reserved. Prüvit Ventures, Inc. GUIDE PROTOTYPEBETA Monday upper body week Chest Back Shoulders Biceps Triceps 1 Müv 1 Müv 2 Müv 3 Müv 4 Müv 5 At Home Push-up or Hyper- Arm Raise Inverted Diamond Grip Option Modified extension Row Push Up or Push-up on Modified on Knees Knees Resistance Banded Fly Seated Band Lateral Band Curl Banded Band Option Band Row Raise Triceps Extension Gym Option Barbell or Overhand or Seated or Standing Standing Lying Barbell 1 Dumbbell Underhand Dumbbell or Dumbbell or Extension Flat Bench Pullup Barbell Shoulder Barbell Curl Press Press Gym Option Barbell or Barbell or Dumbbell or Incline Cable Triceps 2 Dumbbell Dumbbell Cable Side Dumbbell Pressdown Incline Bent Over Lateral Raise Curl Bench Press Row Gym Option Dumbbell or Seated Dumbbell or Machine Close Grip 3 Machine Fly Cable Row Cable Front Curl Bench Press Raise Activity 10,000 steps Tracker Goal DAY 1 DAY © Copyright 2017 All rights reserved. Prüvit Ventures, Inc. betterbody 11 GUIDE BETA PROTOTYPE week 1 // day 2 get to sprintin’ These are “go til you blow” kind of sprints. That means you sprint until you just can’t go anymore (should take about 30-60 seconds). Your “Sprint Exertion Level” is how hard you are trying. So a 5/10 means you’re only giving it half of what you’ve got. If you were at a 10/10, you would be running like a bear was chasing you... you get the drift. Do your sprints with 120 seconds of rest between each round, and finish it off with Müv 6. Remember, Beginners do 1 round of all 6 Müvs, Intermediate is 2 rounds of all 6 Müvs, and Experts are doing 3 rounds of all 6 Müvs. 12 betterbody © Copyright 2017 All rights reserved. Prüvit Ventures, Inc. GUIDE PROTOTYPEBETA tuesday cardio week Müv 1 Müv 2 Müv 3 Müv 4 Müv 5 Müv 6 1 (Abs) Sprint 50% 60% 70% 80% 90% – Intensity capacity capacity capacity capacity capacity Option 1 – – – – – Reverse Crunches Option 2 – – – – – Russian Twists Option 3 – – – – – Mountain Climbers Complete 1 full cycle with a 120 second rest if you are a Beginner. Complete 2 full cycles with a 120 second rest if you are an Intermediate. Complete 3 full cycles with a 120 second rest if you are an Expert. Activity 15,000 steps Tracker Goal DAY 2 DAY © Copyright 2017 All rights reserved. Prüvit Ventures, Inc. betterbody 13 GUIDE BETA PROTOTYPE week 1 // day 3 form fitting Form is everything when it comes to choosing your weight. Remember, the correct form means you are protecting your ligaments, joints, and muscles from strain or injury. Don’t up your weight until you’re ready and can keep your form steady. 14 betterbody © Copyright 2017 All rights reserved. Prüvit Ventures, Inc. GUIDE PROTOTYPEBETA Wednesday lower body week Quads Quads Hamstrings Hamstrings Glutes 1 Müv 1 Müv 2 Müv 3 Müv 4 Müv 5 At Home Squat Lunge Reverse Leg Curl Quadruped Option Hyper- Leg Lift extension form Resistance Banded Banded Leg Banded Good Banded Leg Banded Hip Band Option Squat Extension Morning Curl Abduction fitting Gym Option Barbell Back Barbell or Barbell or Sumo Barbell or 1 Squat Dumbbell Dumbbell Deadlift Dumbbell Hip Walking Deadlift Thrust Lunge Gym Option Barbell Front Barbell or Good Romanian Glute Bridge 2 Squat Dumbbell Morning Deadlift Bulgarian Split Squat Gym Option Barbell or Dumbbell or Reverse Floor Glute- Cable Pull- 3 Dumbbell Bodyweight Hyper- Ham Raise Through Box Squat Step Up extension Activity 10,000 steps Tracker Goal DAY 3 DAY © Copyright 2017 All rights reserved. Prüvit Ventures, Inc. betterbody 15 GUIDE BETA PROTOTYPE week 1 // day 4 run your heart out Time to get your sprint on again. Remember, these “go til you blow” sprints mean you sprint until you just can’t go anymore (should take about 30-60 seconds). Pay close attention to your “Sprint Exertion Level.” This is how hard you are trying (5/10 is 50% and 10/10 is 100%). Do your sprints with 120 seconds of rest between each round, and finish it off with Müv 6. Remember, Beginners do 1 round of all 6 Müvs, Intermediate is 2 rounds of all 6 Müvs, and Experts are doing 3 rounds of all 6 Müvs. 16 betterbody © Copyright 2017 All rights reserved. Prüvit Ventures, Inc. GUIDE PROTOTYPEBETA thursday cardio week Müv 1 Müv 2 Müv 3 Müv 4 Müv 5 Müv 6 1 (Abs) Sprint 50% 60% 70% 80% 90% – Intensity capacity capacity capacity capacity capacity Option 1 – – – – – Leg Raises Option 2 – – – – – V-Ups Option 3 – – – – – Bicycle Crunches Complete 1 full cycle with a 120 second rest if you are a Beginner. Complete 2 full cycles with a 120 second rest if you are an Intermediate. Complete 3 full cycles with a 120 second rest if you are an Expert. Activity 15,000 steps Tracker Goal DAY 4 DAY © Copyright 2017 All rights reserved.
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