The "30 Day Whip Your Ass Into Shape" Program is a 30 day program based around High Intensity Interval Training that is designed to maximize your results within a month. It is designed with high intensity circuit training and body weight exercises that can be done in any space and only needing your smart phone, there is a timer built right into the app! The program is ideal if your looking to kick start your fitness and get yourself ready for the amazing adventures you might have planned in the future! Each workout is designed to help maximize your training through HIIT training which involve periods of high intensity cardio work followed by timed rest periods. Body weight exercises are also included to help you build your strength and muscle tone. The 30 Day Program involved five days of training and 2 recovery days. Day #1- HIIT #1, Core #1 Day #2- HIIT #2, Core #2 Day #3- HIIT #1, Core #1 Day #4- Recovery Day Day #5- HIIT #2, Core #2 Day #6- Alternate HIIT #1/2 and Core #1/2 every week Day #7- Recovery Day
First 3 months of online training with coach Dirk. Includes -60 minute video conference call -Customized training program to meet your individual goals, fitness level and equipment/ facility availability. -Video and Instructional Guides on Exercise Techniques and Proper Execution -Customized macronutrient (fats/ carbs/ proteins) recommendations -Synchronization with MyFitnessPal
Recurring Monthly Online Training (After the first 3 months completed) -60 minute video conference call -Customized training program to meet your individual goals, fitness level and equipment/ facility availability. -Video and Instructional Guides on Exercise Techniques and Proper Execution -Customized macronutrient (fats/ carbs/ proteins) recommendations -Synchronization with MyFitnessPal
This program is ideal for transgender men who are preparing for top surgery to train their muscles and bodies in anticipation of the surgery. According to topsurgery.net/faq it is recommended that people who are preparing for top surgery exercise and increase the muscle mass/ density in their chest. This is important to help you recover quickly from the surgery, but the increased muscle mass will give the surgeon more "contour" to work with, allowing better aesthetic results. Within this 90 day training program, we will focus on training exercises that are designed to build muscle mass and density within the chest, while also working to improve full body balance and help you achieve a more masculine look. Since you'll require a post-surgery recovery period, using this program before surgery. The first month, we will focus on building posture, improving technique and enhancing general upper body strength. Second month will transition (no pun intended) toward a more heavy lifting program while improving stability and enhancing compound movements. By the third month, you will be focusing more on powerlifting and heavy lifting exercises. So by the time you are ready for surgery, you will be ready.