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Copyright © 2015 by Jasmine Castro.

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Before starting the Burn & Build program, it

must be understood that you, the purchaser,

("Client") have volunteered to participate in

a fitness program provided by me, Jasmine

Castro (“Trainer”), which may include, but

may not be limited to, resistance training

and aerobic or cardiovascular exercise.

In consideration of Trainer’s agreement to

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forever release and discharge and hereby

hold harmless Trainer and her respective

agents, heirs, assigns, contractors, and

employees from any and all claims,

demands, damages, rights of action or causes

of action, present or future, arising out of or

connected with your participation in this or

any exercise program including any injuries

resulting there from.

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LIMITATION, INJURIES WHICH MAY

OCCUR AS A RESULT OF

(1) EQUIPMENT BELONGING TO

TRAINER OR TO YOURSELF THAT MAY

MALFUNCTION OR BREAK;

(2) ANY SLIP, FALL, DROPPING OF

EQUIPMENT;

(3) AND/OR NEGLIGENT INSTRUCTION

OR SUPERVISION.

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1

ello, and thank you for taking interest in my workout program! I hope this has

motivated you a little bit more to start a new and effective routine. I introduce to

you my 6-week exercise program to a stronger and tighter you! I have been

developing this program for quite some time now, and using them on some of my clients I

have trained in the past and present. The results have been all too positive as my clients

have grown stronger and had noticeable results. I have also been following there plans

myself and am very satisfied with how my progress is going!

My program consists of a mix between high intensity interval training (HIIT) and weight

training/resistance training, which are both proven methods of quickly and effectively

burning fat while also building muscle! Think of it this way, instead of just using pure

cardio to lose weight and look "skinny", you're mixing up muscle building, high intensity

moves in quick progression with minimal bouts of rest to improve your athleticism and

build a strong body in a quicker amount of time. Not to mention the numerous health and

cardiovascular benefits that amounts from a solid exercise program with weight lifting and

cardio!

Here're a few things before you start:

Make sure you drink LOTS of water throughout these six weeks.

Try to stay as consistent as you can! All these workouts are 50 min or less, everyone

has some time!

Take pictures throughout your process and document frequently. Be proud of your

progress!

If you don't know a move or stretch, a simple Google image search will help! Or, you

could just ask me, I'm here for you!

Take it easy at first. Don't be ashamed to start light, but try your hardest every time.

Everybody starts somewhere!

Don't overlook the warm-up and cool down. Stretching is so important!

Don't give up! You probably won't notice much besides being sore the first week. It's

okay, this is why programs typically are sold in 4-12 weeks packages. You will notice

at the end if you keep up with it!

H

2

What You Need

1. 3 sets of dumbbells/weight system (can be water bottles, kettlebells, milk jugs, 3

types of light-heavy objects)

2. Water bottle for hydration

3. Positive attitude (attitude and mindset is everything)

4. Music (for motivation and keeping pace)

5. Documentation/Pictures (to track progress and results)

How to Use My Guides

These are general tips to remember when performing

moves.

Tempo is how fast to perform move. Count by saying "one tempo, two

tempo, three tempo...)

This is the name of the move you will perform. Google image search if you're not sure what move it is.

Weight refers to how many pounds you marked as your light, med, and heavy weights. you may see it say "x/y" this means for your first set use "x" weight, then use "y" weight for second set.

You may see reps listed as "x/y". This means for your first set do "x" amount of reps. Then for your second set do "y" amount of reps. if it says "x-y", This means do "x" to "y"

amount of reps.

You will perform exercises vertically. One set of each move at a time.

3

Here are some terms to know:

Soft knees - This means keeping your knees slightly bent and not locking them

straight in.

Tempo - Think of it as the "beat" to how fast or slow you are performing your move.

o x//y//z

"x" is the amount of tempos to hold as you are performing the down or

concentric movement on an exercise. (ex. Going down into a squat)

"y" is the amount of tempos to hold as you are in the down or set, or

isometric position of a move. (ex. Setting up in the squat, being in the sitting

position of a squat)

"z" is the amount of tempos to hold as you are going up on an exercise or the

eccentric move. (ex. Pushing up to beginning position of squat)

Reps - how many times to perform an exercise move.

Sets - how many times to perform reps of an exercise move.

Talking pace - jogging/running at a pace where carrying a conversation is easy to

do. Not breathing too fast, but not too slow.

Static stretches - stretches that involve holding the position for a set amount of

time. (ex. Quad stretch, toe grab, butterfly)

Determining your weights: go to a gym or somewhere with a variety of weights

and perform 5 reps of different weights (ex. 5,10,15lbs) until you reach a weight

where you feel like you can barely complete 3 reps. This is your max weight and your

goal to beat. Record as follows:

Light weight (last weight you can easily perform 15 reps of):

Medium weight (last weight you can easily perform 10 reps of):

Heavy weight (second to last weight you can easily perform 5 reps of):

Max weight: ___

4

Do each stretch for 2-3 sets, 3 if you feel really sore.

Google image of any move if you still feel confused.

1. Windmills: Stretch arms out straight and wide at 90° from your hips. Rotate

clockwise in semi-wide circles for 10-15 seconds. Stop arms for about 3 seconds,

then rotate counter-clockwise for 10-15 seconds.

2. Hand to Wall stretch: Stretch out one arm to 90° and grab the edge of a wall or

door opening. Keep legs together and rotate until you feel stretch along shoulders

and neck. Hold for 10 seconds, and then switch hands, rotate, hold for 10 seconds.

3. Bicep/Tricep extension: Hold hands together crossing fingers. Rotate hand

outward and stretch towards the floor keeping shoulders rounded. Hold for 10

seconds then relax hands and shoulders. Repeat bringing hands behind your body

for second set. Lastly, repeat bringing hands up and in front of your body with

palms turned towards the sky.

4. Inchworms: Start standing in a straight up position. Lower down to touch your

toes keeping back straight, until your hands reach the floor so that you are in a

downward dog position. Crawl out keeping feet intact until you reach a push-up

position. Hold position for 2 seconds then crawl back upwards pushing yourself

with your hands to a straight back up position.

5. Overhead Tricep and

Shoulder Stretch:

Raise one arm straight

up, grab elbow with

opposite arm letting

forearm hang down and

stretch towards opposite

side to the ground until

you can feel stretch in

shoulder blades and

triceps. Hold for 10

seconds and switch

arms.

5

Do each stretch for two sets.

You may hold for additional seconds if you're feeling really sore.

Make sure not to hold long enough to strain.

1. Hip Flexor Stretch: Start on knees, extending one leg forward so that you are in a

lunge position. Lean forward until you can feel stretch inside your quads and

hamstring. Hold for 10-15 seconds then switch legs. Make sure your toe is pointed

downward to alleviate pressure from back knee keeping both legs at 90°.

2. Butterfly Stretch: Bring feet together so that your knees are outward and feet

pushing against each other. Hold knees down towards floor until you can feel stretch

inside hamstrings and groin. Hold for 10-15 seconds.

3. Toe Touch: Stand straight up, then reach down to touch your toes keeping your

back straight as far down as you can go without straining. Inhale a deep breath, and

then at the exhale, reach down a tiny bit further. Hold stretch for 10 seconds.

4. Knee Crossover Stretch: Cross one leg over the other keeping feet touching.

Reach down towards toes keeping back straight. Hold for 10 seconds then switch leg

over and repeat.

5. Knee to Chest: Lay on back flat on floor. Keeping opposite leg straight, bring knee

to chest. You can bend knee of opposite leg if lower back feels any pain. Hold for 15

seconds then switch leg.

6. Spinal Twists: Lay on back flat on floor holding arms straight out at 90°. Bending

one knee, slowly rotate it towards opposite side until knees touches floor or gets as

close to it as you can. Look up towards ceiling and hold position for 15-30 seconds.

Slowly rotate switching legs.

7. Calf Stretch: Position one foot on heel with toe pressing towards wall. Lean

forward towards wall putting enough pressure to feel stretch. Hold for 20 seconds

then switch legs.

6

I hope you're ready to work! Give it your all and stay on track to

get what you truly want and deserve. Remember, you're only

devoting less than an hour a day for 5 days, NO EXCUSES!

You can do this workout on any 5 days and have 2 rest days. MAKE SURE YOU REST ON

YOUR REST DAYS.

Just follow order of workouts!

Week One

Start light and do modified versions of

moves. Build your base. Take a picture!

Total Body Stabilization

Arm Day "A"

Ab Stabilization + Cardio

Lower Body Day "A"

Flexibility + Balance + Cardio

Week Two

Pick up those mediums a little more!

Trust in your abilities and last a little

longer on those planks! Day B workouts

are tougher.

Total Body Stabilization

Lower Body Day "B"

Ab Stabilization + Cardio

Arm Day "B"

Flexibility + Balance + Ab

Stabilization

Week Three

Time to up the intensity! You've

worked your butt off to get to this

point, don't give up when you're

halfway done! Use heavys in place of

mediums for most, if not all

exercises. Take picture at the end!

Ab Stabilization + Flexibility +

Balance

Arm Day "A"

Lower Body Day "B"

Cardio + Flexibility + Balance

Total Body Stabilization

7

STOP! You've reached your halfway mark! Congratulations and great job! You feel stronger

and healthier, the best motivation to keep going. Take a picture, then email me telling what

you liked best and worst so far and how you feel. I'll then be able to customize your

workouts a little bit for your final half! DON'T GIVE UP YOU'RE ALMOST THERE! For the

second half, repeat the schedule but move up ON ALL WEIGHTS. Have fun!

8

Snacks/substitutions

1. Baked chips

2. Avocado instead of butter and

mayo (literally for everything, as

a spread or

3. in baking)

4. Fruit instead of candy or desserts

5. Dried fruit

6. Peanuts, pecans, almonds,

cashews, any kind of nuts

7. Protein/granola bars

8. Whole grain crackers with cheese

9. Oatmeal cookies

10. Grapefruit is the perfect fat

burner.

Breakfast:

1. 1-2 grapefruits

2. Eggs/egg whites

3. Whole grain cereal with low fat

milk (1-2%)

4. Oatmeal with fruit

5. Oranges

6. Yogurt with granola

7. Bananas

8. Whole wheat bagels with low fat

cream cheese

Lunch/dinner:

Main course

1. Grilled white meat chicken

breast

2. Baked/seared salmon

3. 98% lean ground meat

4. Lean pork chops

5. Tuna (in water, not oil)

6. Grilled shrimp

7. Lean turkey breast

Sides

1. Whole grain brown rice

2. Steamed vegetables/broccoli

3. Salad with avocados

4. Whole grain noodles (lo mein,

Angel hair, etc.)

5. Lentils/black beans

6. Cooked spinach

7. Baked potato with low fat sour

cream and onions

8. Steamed potatoes

9. Whole wheat bread

10. Quinoa

9

Exercise Sets Reps Tempo Weight Tips

CIRCUIT 1

seated bicep curl 2 10 2//1//2 light keep elbows tucked in by ribs

seated hammer curls 2 10 2//1//2 light keep elbows tucked in by ribs

seated triceps curl 2 10 2//1//2 light keep back straight

seated scaption raise 2 10 1//1//2 light keep back straight

seated chest press 2 10 3//1//2 light arms at 90°

REST - 1:00-1:30

CIRCUIT 2

crunches 2 20 careful not to just lift

head/overextend neck

bridge-ups 2 10 squeeze in glutes when lifting

hips

cobra 2 10 squeeze glutes when lifting

chest

Russian twists 2 20 light try to keep back straight

plank 2 30-

45sec table position, back straight,

hips in line

REST - 1:00-1:30

WARM-UP

jog in place/run 1 10-15 min

talking pace working up to 60-70% intensity

Stretch Guide:Upper Body 1 do warm-up portion

static stretches 1 hold each stretch for 15-30 sec

COOL-DOWN

jog in place/light run 1 5-10 min talking pace

Stretch Guide:Upper Body 1 do cool-down portion

10

Exercise Sets Reps Tempo Weight Tips

CIRCUIT 1

alternating bicep curls 2 20 1//0//1 med-light elbows pinched at sides

alternating hammer curls 2 20 1//0//1 med-light elbows pinched at sides

dumbbell rows 2 20 2//1//1 med-light elbows in

alternating lateral raise 2 10 1//0//1 med-light straight arm, lift to 90°

REST - 1:00-1:30

CIRCUIT 2

crunchy frogs 2 10 back straight, bring knees in

hip-ups 2 10 lift slow and in control

bicycle 2 40 back straight

flutter kicks 2 30 support on elbows and

forearm

plank 2 :30 - 1min

table position, support on elbows

REST - 1:00-1:30

CIRCUIT 3

triangle push-up 3 5 1//0//1 elbows in, modified on

knees

standard push-up 3 5 1//0//1 elbows in, modified on

knees

wide-grip push up 3 5 1//0//1 elbows in, modified on

knees

REST - 1:00-1:30

WARM-UP

jog in place/run 1 10-

15min talking pace

Upper Body Stretch Guide 1

static stretches 1 5min any other stretches you

know

COOL-DOWN

Upper Body Stretch Guide 1

jog in place/run 1 5-10min light run

11

Exercise Sets Reps Temp

o Weight Tips

CIRCUIT 1

weighted squats 2 10 3//1//3 light soft knees, feet hipwide, balance on

heels

weighted lunges 2 10 2//2//2 light forward leg bent at 90°, push back up

on heel

weighted calf raises 2 10 1//0//1 light spread out toes for better balance

kettlebell squats 2 10 1//1//1 light soft knees, back straight, balance on

heels

REST - 1:00-1:30

CIRCUIT 2

heel tap in-n-outs 2 :30 toes pointed towards you

superman 2 :15

aquaman 2 30 ech.

side

Russian twists 2 40 light 20 on each side

scissors 2 40 20 on each side

plank 2 :30 - :45 back straight, hips leveled, on

elbows

REST - 1:00-1:30

WARM-UP

Leg Day Stretch Guide 1

jog in place/run 1 10-15 min

Sun Salutations 2 hold each pose for 2 deep

breathes

COOL-DOWN

Leg Day Stretch Guide 1

light jog/light run 1 5-10 min

Sun Salutations 1 hold each pose for 2 deep

breathes

12

Exercise Sets Reps Tempo Weight Tips

CIRCUIT 1

pulsating squats 2 10 1//0//1 none-light

push up on heels, glutes/hips out for balance

pulsating lunges 2 10 1//0//1 none-light

forward leg at 90°, push up on heel

donkey kicks 2 10 leg stays at 90°, table position

fire hydrants 2 10 leg stays at 90°, table position

REST - 1:00-1:30

CIRCUIT 2

cobra 2 10 squeeze glutes when raising

chest

leg raises 2 15 keep feet 6 in above ground, don't

touch floor

flutter kicks 2 20 keep feet 6 in above ground, don't

touch floor

bridge-ups 2 10 push up on heels

windshield wipers 2 30 15 each side, knees bent or

straight leg

REST - 1:00-1:30

CIRCUIT 3

adductor squat 2 10 1//0//1 keep knees together

sumo squat 2 10 1//0//1 feet turned out, chest out

prisoner squat 2 10 1//0//1 squat into sitting chair position

single-leg calf raises 2 15 1//0//1 light use wall for balance

REST - 1:00-1:30

WARM-UP

Lower Body Stretch Guide 1

jog in place/run 1 10-15 min

Sun Salutations 2 hold each pose for 2 deep

breaths

COOL-DOWN

Lower Body Stretch Guide 1 hold each move for 30 sec

light jog/light run 1 10 min

Sun Salutations 1 hold each pose for 2 deep

breaths

13

Exercise Sets Reps Tempo Weight Tips

CIRCUIT 1

pulsating superman 3 10 raise up 1 inch

aquaman 3 10 raise up 1 inch

cobra 3 10 squeeze glutes when raising chest

bridge-ups 3 10 bring hips straight up

heel tap in-n-outs 3 10 bring heel as close to glutes as can

plank 3 :25 sec support on elbows

REST - 1:00-1:30

CIRCUIT 2

bicycles 3 30 back straight, bring knees in

reverse crunches 3 10

Spiderman crunch 3 10 bring knees close to elbows

flutter kicks 3 20 keep feet 3 in above ground

Russian twists 3 10 med back straight

crunchy frogs 3 10 back straight, bring knees in

REST - 1:00-1:30

WARM-UP

jog in place/run 1 5-10min faster than talking pace

static stretches 1 5 min stretch everywhere you know

burpees 1 10 if can't jump, one leg back at a time

COOL-DOWN

jog in place/run 1 5-10min talking pace, light jog

static stretches 1 5 min

Sun Salutations 2 hold each move for 2 deep breaths

14

Exercise Sets Reps Tempo Weight Tips

CIRCUIT 1

seated bicep curl 2 8 2//1//2 light-med keep elbows at ribs

seated tricep curl 2 8 2//1//2 light-med back straight, chest out

alternating hammer curl 2 8 1//1//1 light-med keep elbows at ribs

squat-to-overhead press 2 8 2//1//2 light-med

be slow and in control, legs at 90° in squat

REST - 1:00-1:30

CIRCUIT 2

rocket launch 2 8 1//0//1 jump light on toes, reach high

weighted squats 2 8 1//2//1 light-med squat legs to 90°, hips length

pulsating lunges 2 8 1//0//1 light-med forward leg at 90°

calf raises 2 8 1//0//1 light-med lift heels up

kettlebell squats 2 8 1//0//1 light-med soft knees, back straight

REST - 1:00-1:30

CIRCUIT 3

crunches 1 10 back straight

bridge-ups 1 10

flutter kicks 1 20 keep feet 3 inch above ground

Russian twists 1 20 light keep back straight, heels on

ground

cobra 1 10 squeeze glutes when raising

chest

plank 1 :30 sec support on elbows

REST - 1:00-1:30

WARM-UP

jog/run in place 1 5-

10min faster than talking pace

Stretch Guide: Upper Body 1 3 Do first three moves

Stretch Guide: Lower Body 1 3 Do first three moves

COOL-DOWN

light jog 1 5-10 min talking pace

Sun Salutations 1 hold each move for 2 deep breaths

15

Exercise Sets Time Tempo Weight Tips

CIRCUIT 1

jog/run in place 2 1:00 slow-med slowly pick up pace

jumping jacks 2 :30 slow-med jump on toes softly

mountain climbers 2 1:00 med drive knees in

high knees 2 :30 med try to bring knees above hips

burpees 2 1:00 slow-med if can't jump, one leg at a time

jog/run in place 2 1:00 med not too slow, not too fast

REST - 1:00-1:30

CIRCUIT 2

standard push-up 2 :30 slow as many as you can, tuck elbows in

squat thrust 2 1:00 slow-med if can't jump, one leg at a time

slow high knees 2 1:00 slow bring knees above hips

body squat 2 1:00 med in sitting chair position

jog/run in place 2 1:00 med-high pick up the pace

bicycles 2 :30 high as fast as you can!

REST - 1:00-1:30

WARM-UP

static stretches 1 5-10 min any stretches you know

Sun Salutations 1 hold each pose for one deep breath

COOL-DOWN

Sun Salutations 2 hold each pose for one deep breath

16

Exercise Sets Time Tempo Weight Tips

CIRCUIT 1

alternating quad stretch 2 1:00 slow

grab above or at ankle, NOT FOOT

slow high knees 2 1:00 slow bring knees above hips

single-leg hop 2 :15 each

side slow-med light hops, if can't hop just raise

reverse lunge to balance 2

:30 each side slow

spread out toes for better balance

inchworm 2 1:00 slow keep legs straight when going down

REST - 1:00-1:30

CIRCUIT 2

adductor twists 2 1:00 slow-med look up at raised hand

adductor squat 2 1:00 slow-med keep knees together

bridge-ups 2 :30 slow raise hips straight up

toe raises 2 :30 slow slow and in control

clamshells 2 :30 each

side slow keep legs at 90°, slow and in control

REST - 1:00-1:30

CIRCUIT 3

hip flexor stretch 2 :30 each side slow

knee to chest 2 :30 each side slow bring as close as you can

spinal twists 2 :30 each side slow

slowly turn into position, deep breaths

hamstring floor stretch 2

:15 each side slow bring as close to chest as can

piriformis stretch 2 :30 each side slow

hand to wall stretch 2 :10 each side slow

keep arms at 90° respective to hips

wall sit 1 AS LONG AS YOU CAN

in sitting chair position, legs at 90°HOLD IT

REST - 1:00-1:30

WARM-UP

COOL-DOWN