-DAY SLIMDOWN6

JUMP-START YOUR RESULTS OR JUST GET A QUICK SLIMDOWN WITH OUR HIP HOP ABS® 6-DAY SLIMDOWN PLAN!

IN LESS THAN A WEEK, YOU CAN LOSE UP TO 3 INCHES OFF YOUR WAIST, AND BE ON YOUR WAY TO A SEXY SIX-PACK YOU’LL BE PROUD TO SHOW OFF!

WHAT IS IT?The Hip Hop Abs 6-Day SlimDown includes 6 days of healthy, portion-controlled eating in combination with Hip Hop Abs workouts.

The nutrition plan is high protein/low carb, aimed at revving up your metabolism. Keep in mind that we don’t recommend consuming a diet this high in protein for long-term health. For that, you’re better off eating more complex carbohydrates and fruit—your body’s preferred fuel sources. For 6 days, however, this plan will force your body to burn its stored fat, helping you look more lean, firm, and sexy!

WHAT DO I DO?It’s simple: Just eat the foods outlined in this guide and perform the recommended workouts. In only 6 days, your energy will have increased, you’ll be looking and feeling great, and you’ll have burned off some significant pounds and inches. (Just be sure to eat your dinner at least 3 hours before going to bed.)

To chart your progress, jot down your measurements on the Tracker BEFORE you begin the Hip Hop Abs 6-Day SlimDown, and again immediately AFTER your sixth workout (preferably on the seventh day).

WHAT DO I DRINK?WATER is best. Be sure to drink at least 8 glasses (or 2 liters) per day. Carbonated water is OK, but flat water is better.HERBAL TEA is recommended as a second-place choice to water. COFFEE is fine to drink with breakfast, but skip the milk/cream and sugar. AVOID ALCOHOL, ENERGY DRINKS, JUICES, AND SODAS.

EXERCISETo achieve your best shape, just follow the recommended workout for each day. Your results depend on the effort you put in, so give it all you’ve got. It’s only 6 days!

WHEN TO WORK OUTExercise when it’s most convenient, and you feel your strongest and most energetic. Some people prefer working out at the same time each day, while others like to switch it up. The choice is yours. But unless you’re sick or injured, working out is always a better option than not working out!

WARNING: Consult your physician or healthcare professional and follow all enclosed safety and other instructions before beginning this or any exercise program, starting this or any nutrition plan, or using any supplement or meal replacement program—particularly if pregnant, breast feeding, providing to a child, or if you have any other unique or special needs or restrictions.

WE’RE HERE TO MOTIVATE YOU.TEAMBEACHBODY.COM

DOUBLE YOUR SUCCESS!

Studies show that people who use support tools, like those on Team Beachbody, are far more successful at sticking to and completing their programs. Not only that, they get double the results! To achieve your best shape with Hip Hop Abs, sign up for Club membership and receive all the support and accountability you need to lose weight and get healthy.

Here are some of the key advantages of Club membership:

• 10% discount on fitness programs, gear, and supplements.

• Live VIP chats with our celebrity trainers. Get your Hip Hop Abs questions answered live by Shaun!

• Personalized meal plans and delicious, healthy recipes that make it easier to lose weight.

• Expert diet and fitness advice from Shaun T, Chalene Johnson, Tony Horton, and other Beachbody trainers.

• Access to message boards where you can receive personalized evaluations of your daily food choices from our nutrition professionals.

• Full access to Beachbody videos, including exclusive Trainer Tips, Healthy Eating Tips, Style Tips, and Lifestyle Tips.

• A personal blog through which you can journal your progress and share your ideas and opinions.

YOU COULD WIN $500 EACH DAY, JUST FOR WORKING OUT!

You’re entered to win $500 each day you log your workouts into Team Beachbody’s online WOWY SuperGym®. Also, once you’ve achieved your best results with Hip Hop Abs, submit your “before” and “after” photos to compete for the Beachbody Challenge® grand prize of $100,000!

WE’RE HERE TO MOTIVATE YOU.TEAMBEACHBODY.COM

Visit the online WOWY SuperGym and take your results to the next level:

• Schedule your workouts in the online calendar and log your daily accomplishments to chart your upward progress.

• Meet new workout buddies who share your interests and fitness goals.

• Celebrate your muscle-gain and fat-loss achievements with the Goal Tracker.

• Join a Hip Hop Abs Online Workout Group to stay accountable and motivated.

• Become eligible to win a $500 sweepstakes giveaway each day you log in your Hip Hop Abs workouts!

To achieve your best shape, and qualify for great prizes and rewards,

sign up for your Club membership at www.TeamBeachbody.com today!

ESTIMATE YOUR BODY FAT PERCENTAGE.

There are many ways to calculate your body fat percentage, though many methods can be somewhat imprecise. Other than having your body fat percentage medically tested by your doctor or a fitness professional, one of the most accurate measuring devices also happens to be the cheapest: body fat calipers. However, you can use any body fat calculator to give you an approximate figure to work from. PLEASE NOTE: The 6-Day SlimDown nutrition plan is designed for men whose body fat exceeds 15 percent and women whose fat exceeds 20 percent. You must have ample body fat stored to give your body the balance of calories it needs for energy, since you’re not feeding it as many calories as before. Keep in mind that “must” means just that. If you feel the need to eat more because your energy levels are too low, by all means do so. Just make sure to eat the quality foods we recommend.

IS THIS ENOUGH FOOD FOR ME?

IF YOU HAVE A LOWER BODY FAT PERCENTAGE, ADD CALORIES:Less than 140 lbs. add 100 calories per day141–150 lbs. add 200 calories per day151–160 lbs. add 300 calories per day161–170 lbs. add 400 calories per day171–180 lbs. add 500 calories per day181–190 lbs. add 600 calories per day191–200 lbs. add 700 calories per day200+ lbs. add 700 calories, plus another 100 calories for each 10 lbs. over 200 lbs.

IS THIS ENOUGH FOOD FOR ME?

If you’re a man with less than 15 percent body fat or a woman with less than 20 percent body fat, you’ll most likely prefer to add calories to your diet. This will keep your workouts intense without your body feeding on its own muscle to support its demands for energy. Use the table above to add the appropriate number of calories per day. The asterisked (*) foods on the subsequent pages are ideal sources for additional calories.

CAN I BE ON THE

6-DAY SLIMDOWN LONGER THAN 6 DAYS?

We don’t recommend it. A normal balanced diet contains a variety of complex carbohydrates and fruits. You’ll need these energy foods for proper fueling as your body becomes leaner and you burn more calories. If you get into the habit of adding carbohydrates to your diet when you need more energy, you’ll be on the right track to improved health and fitness. This is how your body is designed to work.

As an example of how all this can vary, sedentary people may need only 30 to 40 percent of their daily calories from carbohydrates (and even less if they’re extremely overweight). Conversely, endurance athletes often consume nearly 70 percent of their calories as carbohydrates, to meet their sports’ performance demands. So the quantities of carbs you need will always be changing, dependent upon your levels of fitness and activity.

The number of calories you eat during the 6-Day SlimDown is very low. The more muscle your body has, the more calories it needs. So as you get into better shape, you’ll want to add calories to your diet.

BREAKFAST COCO LOCO1 scoop Chocolate Shakeology® 1/2 banana 1 cup coconut water

Mix in a blender with a scoop of ice.

AM SNACK GO NUTS15 to 20 raw almonds or walnuts

LUNCH LEAN, MEAN SALAD1 cup fresh mixed greens1/4 cup chopped cucumber1/2 cup sliced mushrooms1/2 cup shredded carrots1–2 Tbsp. red wine vinaigrette (or other noncreamy

dressing—no ranch, blue cheese, etc.) 4 oz. roasted turkey breast*

Toss ingredients together and dig in!

PM SNACK COTTAGE CHEESE AND STRAWBERRIES4 oz. low-fat cottage cheese3/4 cup sliced strawberries

DAY 1

DINNER FISH WITH FLAVA4 oz.* fish (halibut, cod, red snapper, or turbot)2 Tbsp. water1/4 tomato, chopped1/2 shallot, finely chopped1 tsp. chopped garlic1/4 tsp. chopped fresh thymeJuice of 1/2 lemonSalt and pepper (to taste)2 cups asparagus pieces

Preheat oven to 450°F. Place fish on a large piece of aluminum foil with2 tablespoons of water (to provide steam). Top with tomato, shallot, garlic, thyme, lemon juice,salt, and pepper. Wrap tightly into a pouch, place on a baking sheet, and bake for 15 to 20 minutes. Steam asparagus and serve with fish.

LATE SNACK T-TIME1 cup caffeine-free herbal teaAdd a lemon or orange wedge if you wish.

TODAY’S WORKOUT

FAT BURNING CARDIO

*Increase quantities if necessary (see “Is This Enough Food for Me?”).

BREAKFAST CREAMY BERRY FUSION1 scoop Greenberry Shakeology® 1/4 cup sliced strawberries 1/4 cup almond milk 1/2 cup water

Mix in a blender with a scoop of ice.

AM SNACK�SWISS�AND�ROAST�BEEF�ROLL-UP4 oz. lean deli-style sliced roast beef1 oz. low-fat Swiss cheese slicesDab of mustard (yellow, whole grain, or Dijon)

Layer and roll together, then enjoy!

LUNCH TUNA GARDEN SALAD4 oz.* water-packed white tuna, drained and flaked with a fork1-1/2 cups chopped romaine lettuce1/2 cup chopped broccoli1/2 cup chopped cauliflower4 cherry tomatoes, sliced1–2 Tbsp. red wine vinaigrette (or other noncreamy

dressing—no ranch, blue cheese, etc.)

Toss ingredients together and dig in!

DAY 2

PM SNACK GO NUTS15 to 20 raw almonds or walnut halves

DINNER CHICKEN DELIGHT4 oz.* skinless chicken breast2 cloves garlic1 tsp. chopped rosemarySalt and pepper (to taste)Cooking spray2 cups spinach or broccoliSeasoning medley, to taste

(Mrs. Dash®, Lawry’s®, Emeril’s Essence, etc.)

Preheat oven to 375°F. Lightly mist a large piece of aluminum foil with cooking spray, assemble chicken, garlic, rosemary, salt, and pepper in the center, and wrap tightly into a pouch. Cook for 20 minutes or until cooked through. Steam spinach or broccoli until tender, then drain and sprinkle with seasoning.

TODAY’S WORKOUT

TOTAL BODY BURN

* Increase quantities if necessary (see “Is This Enough Food for Me?”)

All trademarks, products, and service names are the property of their respective owners.

BREAKFAST SWISS, MUSHROOM, AND BROCCOLI OMELET3 egg whites and 1 whole egg, beaten together1/2 cup broccoli1/2 cup sliced mushrooms1 oz. low-fat Swiss cheese, crumbledCooking spray

Lightly spray frying pan with cooking spray and prepare omelet.

AM SNACKCHOCOLATE SHAKE1 scoop Chocolate Shakeology®

8 oz. water or skim milk

Mix in blender and enjoy. (Add ice if desired for a thicker shake.)

LUNCH�GRILLED�SHRIMP�CAESAR�SALAD1-1/2 cups romaine lettuce4 oz. peeled, deveined shrimp1 limeGrill seasoning (McCormick®, Durkee’s®, Weber®, etc.)1 Tbsp. light Caesar dressing1 Tbsp. grated Parmesan cheese

Preheat grill or grill pan. Squeeze lime over shrimp and sprinkle with seasoning. Grill shrimp until cooked through. Toss lettuce and dressing together, place shrimp on top, sprinkle with cheese, and serve.

DAY 3

TODAY’S WORKOUT

FAT BURNING CARDIO

*Increase quantities if necessary (see “Is This Enough Food for Me?”).

PM SNACK GO NUTS15 to 20 raw almonds or walnut halves

DINNER SHAUN T’S TUNA4 oz.* tuna steak1 mist cooking spray2 cups bok choy or cabbage2 Tbsp. soy sauce1 Tbsp. chopped scallionsSalt and pepper (to taste)

Preheat skillet, lightly mist pan surface with cooking spray, and cook tuna approximately 2 minutes per side or to desired doneness. Steam bok choy or cabbage and serve with tuna; sprinkle both with soy sauce and scallions. Add salt and pepper.

DAY 4BREAKFAST

CHOCOLATE DELIGHT1 scoop Chocolate Shakeology® 1 cup water, coconut water, or almond milk

Mix in a blender with a scoop of ice.

AM SNACKTURKEY�ROLL-UP5 oz. roasted deli turkey breast1 oz. low-fat Swiss cheese slices1 Tbsp. mustard (yellow, whole grain, or Dijon)

Layer and roll together, then munch away!

LUNCHROCKIN’ SALAD1 cup romaine lettuce1/4 cup chopped celery1/2 cup sliced mushrooms1/4 cup corn1 Tbsp. sliced olives1/4 cucumber, sliced2 Tbsp. chopped sweet onion1–2 Tbsp. balsamic vinaigrette (balsamic, canola oil,

Dijon mustard, salt, and pepper)4 oz. sliced lean meat of your choice

Toss ingredients together and dig in!

TODAY’S WORKOUT

TOTAL BODY BURN

PM SNACKGO NUTS15 to 20 raw almonds or walnut halves

DINNERSTEAK-VEG�THROWDOWN4 oz.* lean beef steak (hanger, skirt, sirloin)1 Tbsp. chopped fresh garlic2 Tbsp. vinegar1 Tbsp. olive oilCooking spray1 cup asparagus pieces1/2 cup carrotsSalt and pepper (to taste)

Preheat grill or grill pan. Place steak in a plastic storage bag, add garlic, vinegar, and oil, and marinate. Lightly mist grill surface with cooking spray and cook steak approximately 5 minutes per side or to desired doneness. Steam asparagus and carrots and serve with steak.

*Increase quantities if necessary (see “Is This Enough Food for Me?”).

DAY 5BREAKFAST

�MUSHROOM,�CHEESE,�AND�SPINACH�OMELET3 egg whites and 1 whole egg, beaten together1 cup spinach1/2 cup sliced mushrooms1 oz. low-fat cheddar cheeseCooking spray

Lightly spray frying pan with cooking spray and prepare omelet.

AM SNACK TRAIL MIX12 almonds, chopped1 cup blueberries

LUNCH SHAUN T’S TUNA SALAD1 cup mixed baby greens4 oz. water-packed tuna, drained and flaked with fork1/4 cup chopped cucumber1/4 cup chopped tomato1/4 cup chopped green pepper 2 Tbsp. chopped red onion1 Tbsp. light vinaigrette (or other noncreamy dressing—

no ranch, blue cheese, etc.)

Toss ingredients together and dig in!

TODAY’S WORKOUT

FAT BURNING CARDIO

PM SNACK LITE SHAKE1 scoop Chocolate Shakeology®

8 oz. water, rice milk, or skim milk

Mix in blender and enjoy. (Add ice if desired for a thicker shake.)

DINNER CRAZY GOOD CHICKEN4 oz.* chicken breast2 cups spinach2 Tbsp. chopped scallions2 Tbsp. lemon juiceCooking spraySalt and pepper (to taste)

Preheat oven to 375°F. Lightly mist a large piece of aluminum foil with cooking spray, pile spinach in the center, and sprinkle scallions over spinach. Place chicken in center and drizzle lemon juice over the top. Wrap tightly into a pouch. Cook for 20 minutes or until chicken is cooked through.

*Increase quantities if necessary (see “Is This Enough Food for Me?”).

DAY 6BREAKFAST

MOCHA MADNESS1 scoop Chocolate Shakeology®

1 Tbsp. instant coffee 1 cup hot waterIce (to cool coffee)1/2 cup almond milk

Mix instant coffee with hot water, then cool with ice. Blend coffee with milk in blender and enjoy! (Add more ice if desired for a thicker shake.)

AM SNACK GO NUTS15 to 20 raw almonds or walnuts

LUNCHCHEF’S SALAD1 cup romaine lettuce1/2 cup chopped cucumber1/4 cup chopped bell pepper1 Tbsp. balsamic vinaigrette (or other noncreamy dressing—

no ranch, blue cheese, etc.)1 hardboiled egg, sliced2 oz. sliced lean deli meat (roast beef, turkey, etc.)

Toss ingredients together and dig in!

TODAY’S WORKOUT

FAT BURNING CARDIO

PM SNACKTURKEY�AND�SWISS�ROLL-UP5 oz. roasted deli turkey breast1 oz. low-fat Swiss cheese slices1 Tbsp. mustard (yellow, whole grain, Dijon)

Layer and roll together, then enjoy!

DINNERCHICKEN DIJON4 oz.* chicken breast2 Tbsp. Dijon mustard1 mist cooking spray2 cups chopped broccoliSalt and pepper (to taste)

Preheat oven to 375°F. Lightly mist a large piece of aluminum foil with cooking spray, place chicken in the center, brush with Dijon, and wrap tightly into a pouch. Cook for 20 minutes or until cooked through. Steam broccoli and serve with chicken.

*Increase quantities if necessary (see “Is This Enough Food for Me?”).

This patent-pending superfood shake provides antioxidants to fight free radicals; a full spectrum of vitamins and minerals; prebiotics and enzymes for better digestive health; and more than 15 grams of protein to help keep you feeling full.

Replacing just one meal a day with Shakeology can help you increase energy, reduce junk food cravings, and lose weight.*

Available in Chocolate (made with real cocoa) and Greenberry (made with an antioxidant-rich blend of fruits and berries). To learn more, visit TryShakeology.com or call 1 (800) 935-1173.

GET A BOWL’S WORTH OF FRUITS AND VEGETABLES QUICKLY AND EASILY WITH SHAKEOLOGY®.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

© 2011 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404 Beachbody, LLC, is the owner of the Hip Hop Abs, Shakeology, WOWY SuperGym, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual property.

If you are a member of the Team Beachbody community, contact your Coach for information and support, or log in at TeamBeachbody.com. For Beachbody® and Team Beachbody Customer Service, go to Beachbody.com.

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