Welcome to our 6 week, high intensity interval training phase. This program is designed to promote fitness and strength gains and maximum fat burning. Due to the intense nature of this program we recommend that this is only done 2-3 times a year between traditional strength phases. It is very taxing on your central nervous system so we want you to be aware of this and use appropriately. All explanations of the format are in the summary boxes in each workout. Please read carefully before beginning. The workouts have been scheduled monday to friday in order. We would love you to spend the weekends doing NEAT only so you rest and recover sufficiently. 10,000+ steps is a great way to do this. Feel free to tag us in on the socials. @wardactive and @rewardpt.movementcoach 💪 WORK HARD AND ENJOY!

Start your training from your own home with these workouts that can be done with limited equipment or just bodyweight

Have access to Dec's fitness programming app where you will get access to your workouts and also useful services to help your transformation. You will get 3-5 sessions a week programmed for you, with the program progressing you towards your goals. Program starts on the following Monday

Have access to Dec's fitness programming app where you will get access to your workouts and also useful services to help your transformation. You will get 1-2 sessions a week programmed for you, with the program progressing you towards your goals. Program starts on the following Monday

The very popular XLR8 programming is now yours to follow in your own time. The programming will follow the simple method of rotating phases of Fitter, Faster and Stronger; but they will all have a strength element at the beginning, followed by accessories and then finishing with a workout. The Fitness Phases will involve high volume, low-medium intensity, cardiovascular style stimulus to help with general health and well-being. When the program moves into the Faster Phase, the weights will start to shift a little heavier and accessories will being more dynamic and athletic, this is a great opportunity to start building some lean muscle and implement some strength into your workouts. Finishing the trio with the Strength Phase, we will start ramping up the weights and decreasing the volume of work to allow yourself to put all your energy into making some serious strength gains. The programming will complete all three phases and then repeat will a little down time in between to allow proper recovery and adaptation.

This package is for 8 Personal Training sessions (face to face) and the support of the Forward Active App. The app will have your workouts to do outside of your sessions with the coach, this is personalized to your goals and equipment you have access to.