THE 7-DAY WEIGHT LOSS PLAN

2. 01 7 DAY WEIGHT LOSS PLAN ARE YOU READY TO WORK? I am so glad you decided to start changing your life! It won’t be easy. But with consistency for these next 7 days, you will see immediate results. Just a few tips before we begin….. 1. Hydrate. Make sure you have plenty of water while doing these exercises, do not overdue your water intake while exercising. Take slow sips. 2. Make sure you have something comfortable to wear, and plenty of space to do this routine. 3. This program is for 7 days straight. You can re-do this program for another 7 days after a 48 hour rest period. Pace yourself. 4. Eat good. Make sure you have a proper diet to fuel your exercises. Exercising alone will not result in weight loss. 5. Create a schedule. Make sure you give yourself a set time to exercise, stick with it. You will get results! LETS WORK... CORINNE RAY

3. 02 7 DAY WEIGHT LOSS PLAN CARDIO!!! CARDIO!!! CARDIO!!! If you need to lose weight and you also want to stay healthy in the process, then exercising is a very important thing to focus on alongside having a good diet. Cardio exercises are designed in order to help you get the most out of your workout patterns, and all you have to do here is to be willing to change, as there will be numerous opportunities to focus on depending on your needs. How does cardio help you lose weight? We all know that in order to stay fit and lose weight you need to burn more calories than the ones you eat. The killer combination that will help you achieve those results is cardio, a healthy diet and strength training, which all add up to create an exciting experience that you will enjoy for sure! Cardio allows you to increase your heart rate and that allows you to burn more calories at a time. It also offers you a great way to stay healthy since it will remove the extra fat as it helps your body accumulate the healthy compounds. Aside from that, cardio is also very customizable all the time. It allows you to make any changes you want to the normal routine and in the end it can end up providing an amazing outcome which is more than exciting. The cardio exercises also add to the overall calorie deficit. This means that you won’t need to remove that many calories from your diet in the first place, which is always a great thing for sure. CORINNE RAY

4. 03 7 DAY WEIGHT LOSS PLAN But at the same time you can feel free to perform cardio exercises whenever you want. Do that at least 1-3 times a week as it will help regulate your overall physical activity and the results won’t cease to appear which is always a plus. Which are the best cardio exercises for weight loss? There are three major activity types that you can choose to work with if you want to perform cardio, and this includes high impact activities, impact activities as well as whole body activities. From swimming to walking, running, aerobics, stationary bikes and so on, there are lots of great opportunities to choose from, and it all comes down to you to find out your favorites, as the outcome will be well worth it. If you want to lose weight fat and make sure that you obtain the best results with your weight loss endeavor, a very good idea is to opt for cardio exercises. These will help you boost your overall physical activity, stay healthy and at the same time access great weight loss benefits. Cardio is one of the standard workout types that you need to focus on, and the more often you do it the better it will be for you. Work up from a single workout a week to one each day, spruce it up with some interval exercises and the results won’t cease to show! CORINNE RAY

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6. 05 7 DAY WEIGHT LOSS PLAN WARM UP 1. Reach arms high above the head. With both feet on the ball of your foot if capable. Hold for a 10 count. Repeat 3 times. 2. With arms fully extended. Reach and touch the top of your feet if capable. If not capable reach as low as you can. Hold for a 10 count. Repeat 3 times. 3. Rotate hips in a hula hoop type motion. 5 circles to the left, 5 circles to the right. Repeat 3 times for each side. CORINNE RAY

7. 06 7 DAY WEIGHT LOSS PLAN WARM UP LOWER BODY Beginner Advanced Complete exercise by doing 50 squats in a row 3 times. Place feet shoulder length apart. Slightly bend knees and lower backside as if sitting in a chair. There should be no added tension on the knees. Lower body 20 times in a row toward ground. Repeat 3 times. CORINNE RAY

8. 07 7 DAY WEIGHT LOSS PLAN UPPER BODY Beginner Lift arms outstretched on both sides in a T shape. Make small circles first going clockwise, then going counter clockwise. Complete 100 circles going both clockwise and counter clockwise. Advanced Get on the floor, positioning your hands slightly wider than your shoulders, extend legs back so you are perfectly balanced on your hands and top of toes. With your body in a straight line without sagging in the middle or arching your back, position your feet to be close together or wide depending on comfort level. Tightly contract your abs and your core by pulling your belly button toward your spine. Slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle making sure to not lock elbows while keeping them slightly bent. CORINNE RAY

9. 08 7 DAY WEIGHT LOSS PLAN STOMACH Beginner Advanced Lie on your back, bend knees and plant your feet almost hip-distance apart. Place your hands on the back of your head, specifically on the back of your neck. Elbows should point to the sides of the room. While exhaling, pull your belly button in as you raise your torso by bending at the hips and waist. Lift up until your upper torso remains inches from your thighs. Repeat this process in 5 sets of 10. Repeat the above process in 3 sets of 50. CORINNE RAY

10. 09 7 DAY WEIGHT LOSS PLAN GLUTES Beginner Advanced Get on your hands and knees, with wrists centered with shoulders and knees positioned under hips. Draw your belly button in, lift your left leg, with knee bent, keeping foot flexed and squeeze buttock. Repeat 20 times on each leg. Repeat process 50 times on each leg. CORINNE RAY

11. 10 7 DAY WEIGHT LOSS PLAN LOVE HANDLES & BACK Beginner Advanced Lie down on the floor slightly bending your knees up towards torso. Lift your upper body so it creates a V-shape with your thighs, your arms should be fully extended in front of with hands clasped (Or palms touching). Twist your upper torso towards the ride side until your arms are even with the floor while exhaling. Hold this position for a second and move back to the starting position while breathing out. Now move to the opposite side using the same technique as used on the right side. Repeat this process 20 times. Repeat this process above until failure. Do as many reps as possible. CORINNE RAY

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13. DISCLAIMER We strongly recommend that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. Lose Weight In 7 Days, Corrine Ray and partners are not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, and are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Lose Weight In 7 Days, Corrine Ray and partners from any and all clams or causes of action, known or unknown.