Problem is, you don't have time for long workouts. You've been thinking of joining a gym, but even if you did, you wouldn't know where to start. So instead you lace up your trainers and go for another jog… but you still aren't seeing the fat loss you want. We totally get it, and we want you to ditch your dead-end fitness routine NOW.

That's why we created this free 12-week exercise and nutrition program that you can do at any fitness level, from any mobile device, when it's convenient for you.

At IdealShape we’ve spent the last 10 years personally training hundreds of people in order to discover the secrets behind this program. Now we give it away for FREE online simply because we want to help more loyal IdealShapers (we're up to 150,000!) reach your #ideal.

Daily Tip

How to Take Your Measurements

Chest: Measure around your chest at your nipple line
Belly Button: Measure around your torso in line with your belly button (an inch or two lower than your waist)
Waist: Measure around your torso at your natural waist (usually the smallest point)
Glutes: Measure around your glutes/hips at the fullest point
Right Arm: Measure around your right arm halfway between elbow and shoulder
Right Thigh: Measure around your right thigh at the fullest point
Right Calf: Measure around your right calf at the fullest point

How to Take Good Progress Pics

- Take your pics at the same time each time (after you’ve gone to the bathroom but before you eat).
- Find a place in your home with natural light.
- Stand in the same spot each time.
- Wear the same clothes in both your before and after picture.
- Stand the same distance from the camera each time.
- Make sure your full body, or at least knees up, and fill the frame of the photo.
- The more of your body you can see, the more progress you’ll see. So women should wear a sports bra and shorts, men should wear shorts and no shirt.

Stability Ball

A stability ball is a great addition to any home gym. There are a lot of uses for a stability ball other than just crunches. It can act as a replacement for a bench. It’s even better because it forces you to engage more muscles while you attempt to balance. Try to choose a ball size that allows you to sit with erect posture with your hips and knees at 90 degrees based on your height and leg length.


For this challenge you will need two sets of dumbbells. We recommend a set of 5lb and 8lb dumbbells for women and a pair of 10lb and 15lb dumbbells for men. If you only have one set of dumbbells to start out with that’s find the point is to start! You can even use household objects like bottles or cans, in a pinch. If you’re on a tight budget, we recommend checking thrift stores for used dumbbells.

Yoga Mat (Optional)

We will be doing some yoga in this challenge so having a yoga mat is a definite plus so that you don’t slide around. It’s also nice to have when we’re doing floor exercises. A yoga mat adds a little bit of cushioning between you and the floor. You can find yoga mats at most big box stores these days or online.

Nutrition eBook

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