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Hello and welcome, future wellness warriors! I'm Mino, and I'm thrilled to guide you through our exclusive "14-Day Wellness Transformation Challenge." Whether you're a fitness enthusiast or a beginner looking to kickstart a healthier lifestyle, this 14 day challenge is designed just for you. The program includes: - 1 initial prep week filled with key information about the 2-week program - 2 full weeks with training, exercises and cardio activities Good luck and enjoy!
This is the last of the Cutting Phase where training is split into 5 days of workouts and two days of rest. At this stage, you should be lifting heavier than before (Volume 1). This program contains: -Lower rep days and heavy days. -Daily steps -Exercise selections
This is the last of the Cutting Phase where training is split into 5 days of workouts and two days of rest. At this stage, you should be lifting heavier than before (Volume 1). This program contains: -Lower rep days and heavy days. -Daily steps -Exercise selections
6 weeks split program. In this 6 weeks you will learn how your body actually works while you training and recovering. Perfect for beginners to advance level. Take each Step carefuly and try to monitor your own moves while you perform. Each Rep has to be 100%-at least Try it. 1.Weights training 3 days (full body workout) 2.Cardio training 2 days (30min light cardio-please don't over kill it) 3.HIIT train one day only (Increasing heart rate to MAX) 4.Steps every single day( workout day too) even Day Off -10k
6 weeks split program. In this 6 weeks you will learn how your body actually works while you training and recovering. Perfect for beginners to advance level. Take each Step carefuly and try to monitor your own moves while you perform. Each Rep has to be 100%-at least Try it. 1.Weights training 3 days (full body workout) 2.Cardio training 2 days (30min light cardio-please don't over kill it) 3.HIIT train one day only (Increasing heart rate to MAX) 4.Steps every single day( workout day too) even Day Off -10k
Clients looking to pack some major heat will love this arm-focused program. This program lasts for 8 weeks and includes: - 2 workouts (Triceps + Presses; Biceps + Pulls) scheduled for Tuesdays and Thursdays. - Assessments at the start, week 5, and at completion.
8-Week Transformation Program + 2-Week Deload Bonus Program Overview Welcome to our exclusive 8-Week Transformation Program! Designed to help you achieve your fitness goals, this comprehensive program combines effective workouts, personalized nutrition plans, and ongoing support to ensure you see real results. As an added bonus, we've included a 2-week deload period to help your body recover and maximize your gains. What You Get Personalized Training Plans: Tailored to your specific goals, whether it’s weight loss, muscle gain, or overall fitness improvement. Progressive workouts that challenge you each week, ensuring you continually improve. Nutrition Guidance and Meal Plans: Customized meal plans designed to fuel your body and complement your workout routine. Nutritional tips and recipes that are easy to follow and delicious. Weekly Check-Ins and Progress Tracking: Regular check-ins with your coach to monitor your progress and make necessary adjustments. Progress tracking through our app to visualize your improvements over time. Access to Our Exclusive Fitness Community: Join a supportive community of like-minded individuals who are on the same fitness journey. Participate in group challenges, share your successes, and stay motivated. Bonus: 2-Week Deload Period After the 8 weeks of intense training, we provide a 2-week deload period. This crucial phase helps your body recover, reduces the risk of injury, and prepares you for the next phase of your fitness journey. What is a Deload Period? A deload period is a scheduled reduction in workout intensity and volume. It allows your muscles, joints, and nervous system to recover fully. This period includes lighter workouts with a focus on mobility, stretching, and active recovery. Benefits of a Deload Period: Enhanced Recovery: Reduces muscle soreness and fatigue. Injury Prevention: Gives your body time to heal and strengthens joints and ligaments. Mental Refresh: Helps you mentally reset, avoiding burnout and keeping your motivation high. Program Structure Weeks 1-4: Foundation Building Focus on building strength and endurance. Introduction to various exercises and proper form. Weeks 5-8: Intensification Increased workout intensity and volume. More advanced exercises and techniques to push your limits. Weeks 9-10: Deload Period Reduced intensity workouts focusing on recovery. Emphasis on flexibility, mobility, and light cardio. Why Choose Our Program? Our 8-Week Transformation Program is not just about working out; it’s about creating sustainable, healthy habits that you can carry forward. We understand that every individual is different, which is why we provide personalized plans and continuous support to help you reach your unique fitness goals. With the added benefit of a 2-week deload period, you’ll be in the best position to see lasting results and continue progressing.
8-Week Transformation Program + 2-Week Deload Bonus Program Overview Welcome to our exclusive 8-Week Transformation Program! Designed to help you achieve your fitness goals, this comprehensive program combines effective workouts, personalized nutrition plans, and ongoing support to ensure you see real results. As an added bonus, we've included a 2-week deload period to help your body recover and maximize your gains. What You Get Personalized Training Plans: Tailored to your specific goals, whether it’s weight loss, muscle gain, or overall fitness improvement. Progressive workouts that challenge you each week, ensuring you continually improve. Nutrition Guidance and Meal Plans: Customized meal plans designed to fuel your body and complement your workout routine. Nutritional tips and recipes that are easy to follow and delicious. Weekly Check-Ins and Progress Tracking: Regular check-ins with your coach to monitor your progress and make necessary adjustments. Progress tracking through our app to visualize your improvements over time. Access to Our Exclusive Fitness Community: Join a supportive community of like-minded individuals who are on the same fitness journey. Participate in group challenges, share your successes, and stay motivated. Bonus: 2-Week Deload Period After the 8 weeks of intense training, we provide a 2-week deload period. This crucial phase helps your body recover, reduces the risk of injury, and prepares you for the next phase of your fitness journey. What is a Deload Period? A deload period is a scheduled reduction in workout intensity and volume. It allows your muscles, joints, and nervous system to recover fully. This period includes lighter workouts with a focus on mobility, stretching, and active recovery. Benefits of a Deload Period: Enhanced Recovery: Reduces muscle soreness and fatigue. Injury Prevention: Gives your body time to heal and strengthens joints and ligaments. Mental Refresh: Helps you mentally reset, avoiding burnout and keeping your motivation high. Program Structure Weeks 1-4: Foundation Building Focus on building strength and endurance. Introduction to various exercises and proper form. Weeks 5-8: Intensification Increased workout intensity and volume. More advanced exercises and techniques to push your limits. Weeks 9-10: Deload Period Reduced intensity workouts focusing on recovery. Emphasis on flexibility, mobility, and light cardio. Why Choose Our Program? Our 8-Week Transformation Program is not just about working out; it’s about creating sustainable, healthy habits that you can carry forward. We understand that every individual is different, which is why we provide personalized plans and continuous support to help you reach your unique fitness goals. With the added benefit of a 2-week deload period, you’ll be in the best position to see lasting results and continue progressing.
When it comes to training, more isn’t always better—smarter is better. The idea isn’t to spend hours in the gym every day but to maximize the time you do have by training with purpose, focus, and proper structure. A well-designed program can deliver excellent results, even with just three days of weight training per week. For those who want to accelerate their progress, bumping it up to four or five days a week can yield even faster results. Why Efficiency is Key Your workouts don’t need to last hours to be effective. A focused 40 to 50 minutes per session is all it takes to achieve amazing results. Spending longer than this often means you’re not training with the right level of intensity or structure. By focusing on compound movements, proper form, and progressive overload, you’ll achieve far more in less time. What a Solid Training Program Looks Like for Women in Their 40s Here’s what a well-rounded program should include: 3 to 5 Weekly Workouts Focus on progressive weight training to build strength, maintain muscle mass, and boost your metabolism. Weight training is essential for women in their 40s as it helps counteract age-related muscle loss, improves bone density, and supports hormonal balance. Short, Efficient Sessions Workouts should fit seamlessly into your lifestyle, lasting no more than 40 to 50 minutes. By sticking to this timeframe, you can prioritize intensity without burnout. Efficient training also ensures consistency, which is the real secret to long-term results. The Power of Training Splits A training split divides your weekly workouts into specific muscle group focus. This structure allows each muscle group to recover while others are being trained, preventing overtraining and maximizing results. Here are some effective splits for women in their 40s: Upper-Lower Split (4 Days Per Week) Day 1: Upper body (chest, back, shoulders) Day 2: Lower body (quads, hamstrings, glutes, calves) Day 3: Rest Day 4: Upper body (focus on different exercises or rep ranges) Day 5: Lower body (same as above with variation) Push-Pull-Legs Split (3-5 Days Per Week) Day 1: Push (chest, shoulders, triceps) Day 2: Pull (back, biceps) Day 3: Legs Optional Day 4/5: Repeat Push or Pull Full-Body Workouts (3 Days Per Week) Each workout targets all major muscle groups with a mix of compound and isolation exercises, ensuring total-body strength development. Why a Structured Program Works Training with intention and structure is key for results, especially for women in their 40s who face hormonal changes, muscle loss, and a slower metabolism. Weight training helps reverse these effects, but it must be done with proper planning. Structured programs ensure you’re hitting all major muscle groups, getting adequate rest, and progressively increasing the challenge. By committing to short, focused workouts, you’ll notice: Increased strength and energy Improved muscle tone and body composition Better hormonal balance and mental clarity The results are faster, more sustainable, and far more rewarding than endless hours of cardio or disorganized training. The key is to train smarter, not harder, and prioritize progress, efficiency, and recovery. Are you ready to start training with purpose? Let’s transform your body, mind, and confidence! 🚀
When it comes to training, more isn’t always better—smarter is better. The idea isn’t to spend hours in the gym every day but to maximize the time you do have by training with purpose, focus, and proper structure. A well-designed program can deliver excellent results, even with just three days of weight training per week. For those who want to accelerate their progress, bumping it up to four or five days a week can yield even faster results. Why Efficiency is Key Your workouts don’t need to last hours to be effective. A focused 40 to 50 minutes per session is all it takes to achieve amazing results. Spending longer than this often means you’re not training with the right level of intensity or structure. By focusing on compound movements, proper form, and progressive overload, you’ll achieve far more in less time. What a Solid Training Program Looks Like for Gen Pop? Here’s what a well-rounded program should include: 3 to 5 Weekly Workouts Focus on progressive weight training to build strength, maintain muscle mass, and boost metabolism. Weight training is essential for Gen Pop as it helps counteract age-related muscle loss, improves bone density, and supports hormonal balance. Short, Efficient Sessions Workouts should fit seamlessly into your lifestyle, lasting no more than 40 to 50 minutes. By sticking to this timeframe, you can prioritise intensity without burnout. Efficient training also ensures consistency, which is the real secret to long-term results. The Power of Training Splits A training split divides your weekly workouts into specific muscle group focus. This structure allows each muscle group to recover while others are being trained, preventing overtraining and maximizing results. Here are some effective splits: Upper-Lower Split (4 Days Per Week) Day 1: Upper body (chest, back, shoulders) Day 2: Lower body (quads, hamstrings, glutes, calves) Day 3: Rest Day 4: Upper body (focus on different exercises or rep ranges) Day 5: Lower body (same as above with variation) Push-Pull-Legs Split (3-5 Days Per Week) Day 1: Push (chest, shoulders, triceps) Day 2: Pull (back, biceps) Day 3: Legs Optional Day 4/5: Repeat Push or Pull Full-Body Workouts (3 Days Per Week) Each workout targets all major muscle groups with a mix of compound and isolation exercises, ensuring total-body strength development. Why a Structured Program Works Training with intention and structure is key for results, especially for women in their 40s who face hormonal changes, muscle loss, and a slower metabolism. Weight training helps reverse these effects, but it must be done with proper planning. Structured programs ensure you’re hitting all major muscle groups, getting adequate rest, and progressively increasing the challenge. By committing to short, focused workouts, you’ll notice: Increased strength and energy Improved muscle tone and body composition Better hormonal balance and mental clarity The results are faster, more sustainable, and far more rewarding than endless hours of cardio or disorganized training. The key is to train smarter, not harder, and prioritize progress, efficiency, and recovery. Are you ready to start training with purpose? Let’s transform your body, mind, and confidence! 🚀
When it comes to training, more isn’t always better—smarter is better. The idea isn’t to spend hours in the gym every day but to maximize the time you do have by training with purpose, focus, and proper structure. A well-designed program can deliver excellent results, even with just three days of weight training per week. For those who want to accelerate their progress, bumping it up to four or five days a week can yield even faster results. Why Efficiency is Key Your workouts don’t need to last hours to be effective. A focused 40 to 50 minutes per session is all it takes to achieve amazing results. Spending longer than this often means you’re not training with the right level of intensity or structure. By focusing on compound movements, proper form, and progressive overload, you’ll achieve far more in less time. What a Solid Training Program Looks Like for Women in Their 40s Here’s what a well-rounded program should include: 3 to 5 Weekly Workouts Focus on progressive weight training to build strength, maintain muscle mass, and boost your metabolism. Weight training is essential for women in their 40s as it helps counteract age-related muscle loss, improves bone density, and supports hormonal balance. Short, Efficient Sessions Workouts should fit seamlessly into your lifestyle, lasting no more than 40 to 50 minutes. By sticking to this timeframe, you can prioritize intensity without burnout. Efficient training also ensures consistency, which is the real secret to long-term results. The Power of Training Splits A training split divides your weekly workouts into specific muscle group focus. This structure allows each muscle group to recover while others are being trained, preventing overtraining and maximizing results. Here are some effective splits for women in their 40s: Upper-Lower Split (4 Days Per Week) Day 1: Upper body (chest, back, shoulders) Day 2: Lower body (quads, hamstrings, glutes, calves) Day 3: Rest Day 4: Upper body (focus on different exercises or rep ranges) Day 5: Lower body (same as above with variation) Push-Pull-Legs Split (3-5 Days Per Week) Day 1: Push (chest, shoulders, triceps) Day 2: Pull (back, biceps) Day 3: Legs Optional Day 4/5: Repeat Push or Pull Full-Body Workouts (3 Days Per Week) Each workout targets all major muscle groups with a mix of compound and isolation exercises, ensuring total-body strength development. Why a Structured Program Works Training with intention and structure is key for results, especially for women in their 40s who face hormonal changes, muscle loss, and a slower metabolism. Weight training helps reverse these effects, but it must be done with proper planning. Structured programs ensure you’re hitting all major muscle groups, getting adequate rest, and progressively increasing the challenge. By committing to short, focused workouts, you’ll notice: Increased strength and energy Improved muscle tone and body composition Better hormonal balance and mental clarity The results are faster, more sustainable, and far more rewarding than endless hours of cardio or disorganized training. The key is to train smarter, not harder, and prioritize progress, efficiency, and recovery. Are you ready to start training with purpose? Let’s transform your body, mind, and confidence! 🚀
1) Pick up heavy objects. 2) Put down heavy objects. 3) Repeat. This full-body program is designed for clients looking to build strength. This program lasts for 8 weeks and includes: - 2 workouts (full body - squat and push; full body - deadlift & pull) split over the week on Tuesday and Friday respectively. - Assessments at the start, week 5, and upon completion of week 8.
1) Pick up heavy objects. 2) Put down heavy objects. 3) Repeat. This full-body program is designed for clients looking to build strength. This program lasts for 8 weeks and includes: - 2 workouts (full body - squat and push; full body - deadlift & pull) split over the week on Tuesday and Friday respectively. - Assessments at the start, week 5, and upon completion of week 8.
1) Pick up heavy objects. 2)Put down heavy objects. 3) Repeat. This full-body program is designed for clients looking to build strength. This program lasts for 8 weeks and includes: - 3 workouts (full body - squat & push; full body - deadlift & pull; full body - lunges, abs, & accessories) split over the week on Monday, Wednesday, and Friday respectively. - Assessments at the start, week 5, and upon completion of week 8.
1) Pick up heavy objects. 2)Put down heavy objects. 3) Repeat. This full-body program is designed for clients looking to build strength. This program lasts for 8 weeks and includes: - 3 workouts (full body - squat & push; full body - deadlift & pull; full body - lunges, abs, & accessories) split over the week on Monday, Wednesday, and Friday respectively. - Assessments at the start, week 5, and upon completion of week 8.
GBC is ideal for anyone with a busy schedule or hectic family life whose gym time is limited to as little as three hours a week. The reason GBC is so effective is that it helps our time-poor clients change their body composition rapidly by promoting considerable levels of fat loss, whilst also increasing lean muscle mass in as short a time as possible. While the simplest program executed with the right amounts of volume and intensity can achieve a great result over time, why not plan and focus your attention on doing things as efficiently as possible in the gym and getting results faster? That is what GBC is all about. Split program into 3 days and cardio days.
This is a 8 week Booty Building Workout. By the end of the 8 weeks you will have a perfect peach.
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