60 DAY TRANSFORMATION GUIDETRAINING | SUPPLEMENTS | NUTRIT ION

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CONGRATULATIONS, BY DOWNLOADING THIS PROGRAM YOU’VE TAKEN THE FIRST STEP TOWARDS A HEALTHIER, HAPPIER YOU!

This program, as well as the whole Magnum Nation, is here to give you the knowledge and guidance to transform your body and mind! We will touch on the four most important aspects of a truly successful transformation:Mindset, Nutrition, Training, and Supplements.

The program is designed to help you lose fat and gain lean muscle. However, changing your appearance is one thing, the real transformation comes from within! The mindset portion of the program will give you specific tools to change how you view yourself and your life. Don’t wait for someday, set it in your mind that you are going to start right now!

MAGNUM CHALLENGE START DATE: JANUARY 10TH 2020MAGNUM CHALLENGE END DATE: MARCH 8TH 2020

Make sure you join our exclusive Facebook group and follow us on Instagram @magnum.nation for weekly challenges by your amazing four trainers! The community is there to keep you motivated and answer any questions you may have. We strongly encourage you to comment and post on this page throughout the challenge. Post progress photos, ask questions, or just share how your transformation is going!

CLICK HERE TO JOIN

Team Magnum wants to be a part of your journey. Use the hashtag #MagnumNation so we can follow your progress on social media. We’ll be doing Facebook Lives throughout this challenge so

make sure to follow us and your trainers on Facebook and Instagram.

Click the icons above and follow us!

TRAINERS

BEFOREAFTER

Winners will be determined based on the best overall transformation.Many factors will be taken into account, not just the pounds lost!

DAY 1SIDE

DAY 1FRONT

DAY 1BACK

DAY 60SIDE

DAY 60BACK

DAY 60FRONT

YOU NEED TO SUBMIT YOUR BEFORE AND AFTER PHOTOS TO BE ENTERED TO WIN! The total combined value of all Magnum Nation Prizes is over $20,000!

HOW TO TAKE YOUR BEFORE AND AFTER PICTURES1. Print out the Before/After sign you downloaded with your guide.

2. Find a clear area to pose with your signs - Bathrooms are not the best place to take your photos, find a blank wall with good lighting.

3. Take a Front, Side, and Back photo. Pose in a natural stance with your arms down - Need a hand? Find a friend or family member to help you take your photos.

4. For men, please wear shorts only. Women, please wear a sports bra and shorts, or a bikini.

5. When taking your AFTER photos, try and match your BEFORE photos as close as possible - If you weren’t flexing in your before photo, don’t flex in your after photo.

At the end of the challenge send all 6 photos, and a short paragraph about your mental and physical transformation throughout the challenge, to:

info@magnumnation.com

All submissions must be sent in by March 11TH 2020

BEFORE AND AFTER PHOTOS

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QUICK NAVIGATION

PROGRAM OVERVIEW

SAMPLE MEAL PLAN

PHASE ONE

PHASE TWO

PHASE THREE

AT HOME WORKOUTS

3 STEPS TO SUCCESS

GROCERY LIST

PHASE ONEUPPER BODY

PHASE TWOUPPER BODY

PHASE THREEUPPER BODY

AT HOMEUPPER BODY

NUTRITION GUIDE

SUPPLEMENT GUIDE

PHASE ONELOWER BODY

PHASE TWOLOWER BODY

PHASE THREELOWER BODY

AT HOMELOWER BODY

CALCULATE YOUR MACROS

TRAINING GUIDE

PHASE ONEFULL BODY

PHASE TWOFULL BODY

PHASE THREEFULL BODY

AT HOMEFULL BODY

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WATCH OUR INTRODUCTION VIDEO!

MINDSETAbove all, your mindset will determine your direction. Create a positive mindset by saying no to negativity! Start reprogramming your mind to think more positively. We’ll go over 3 key ways to transform your mind to set you up for success!

NUTRITIONNutrition is one of the most important parts of your transformation journey, as you should be eating a well-balanced diet specifically tailored to your body and specific goals. We will discuss how to find your macronutrient requirements in the nutrition section of this program. This is a vital part of making your new lifestyle sustainable.

IF YOUR NUTRITION IS NOT DIALED IN EVERY DAY OF THIS CHALLENGE,IT WILL DIMINISH YOUR PROGRESS AND END RESULT.

TRAININGTraining is just as important as your nutrition plan. Without a training plan, it is very easy to fall off track. You must make sure you’re switching up your workouts so you can push past any plateau in progress. This training program is designed with a 3 phase approach to follow over the course of the 60 days. It is specifically designed to help you increase your fat loss potential and add a bit more muscle mass.

Most people think that lifting weights is going to make them look big and bulky. This is a complete MYTH. In fact, weighted resistance training will increase your metabolism and have you burning MORE FAT than cardio alone.

SUPPLEMENTATIONSupplementation is the last building block to creating the ultimate transformation. You have to make sure your supplementation is working for you and accelerating your progress. It is vital to use specific supplements that will optimally fuel your body. We do not compromise on anything throughout this challenge and certainly not on our supplements!

The guides are intended to provide you with a plan of attack, how much you follow is up to you. The nutrition section is an example and you should be calculating your calories and macro-nutrients based on your specific goals (charts included). Eat a variety of whole foods and log your food daily to make sure you are hitting your target macros.

PROGRAM OVERVIEW

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3 STEPS TO SUCCESSSTEP 1: PREPAREOne of the most important things to do is prepare! Your day gets busy, things come up unexpectedly; but this simple task will set you up for success.

TIPS FOR PREPARATION:

. Remove all junk food from your house.

. Choose one day of the week to do all your meal prep (usually Sunday).

. Buy a pill case to divide your supplements for the day ahead.

. Pack your gym bag the night before including gym gear and change of clothes.

. If you’re short on time, using a Meal Prep service like Meals a Weight can be a huge help for staying on track!

Follow them on Instagram, @mealsaweight

STEP 2: TRACK YOUR PROGRESSTracking is key to keep you accountable and on the path for success. Keep track of your measurements, your food and water intake, and sleep each day. Another great way to keep track and keep yourself accountable is to take progress pictures! Try and take these weekly, using the same pose every time, and are taking the photo at the same time of day. TIP: Take your progress photos first thing in the morning!

Tracking everything you eat can seem daunting, but it doesn’t have to be! It is easy to keep track of what you’re eating by simply writing it in a notebook or using an app. Log your food throughout the day so you can be sure you hit your target macro-nutrients. It is also important that you track your measurements and write them down each week so you can see if you’re making progress. Watch our 3 steps to success video (on the following page) for some tips on how to track for success!

DAILY GOALS CHECK LIST: . Write Down Your Goals Daily . Drink 2-3L of Water Each Day . Get 7-8 Hours of Sleep Each Night . Commit to Each Workout . Stick to a Nutrtion Plan

WATCH OUR 3 STEPS TO SUCCESS VIDEO!

STEP 3: GOAL SETTINGDO NOT SKIP THIS STEP. Make sure you write down a concrete goal that is realistic to attain in 60 days. (For example, lose 1.5 lbs each week for 60 days.) Although most people tend to set goals based around weight loss, only tracking body weight can be a difficult way to measure success. As you probably know, muscle is more dense than fat. So you might increase your weight when you gain dense muscle. This is why it is so important to NOT rely on the scale alone. We recommend you set a goal based on circumference measurements or skin fold testing to measure your percentage of body fat. A good starting goal for 60 days would be to lose 2 inches around your waist.

SETTING R.E.A.L. GOALSREALISTIC - Is this goal specific and realistic enough for you to attain it?EASY TO MEASURE - Can you measure your goal to see if you attained it?ACHIEVABLE - Is your goal personal and something you can reach?LOGICAL - Does the goal make sense to you and your life?

3 STEPS TO SUCCESS

MINDSETMindset is often what defeats people before they even start their new lifestyle. That is why it is extremely important to address it first and create mental checks so you can ensure you’re not slipping into self-defeating thought patterns.

MOTIVATIONDiscover your “WHY”. This will be your driving force in times of challenge. For some, your “WHY” may be your family. For others, it may be that you want to have a better self image and outlook on life. Whatever your “WHY” is, keep it in the front of your mind and continually go back to it when you’re faced with a challenge.

MENTAL STRENGTHENING EXERCISE. Discover your WHY - Why are you doing this?. Write it down - write it where you will see it often. Share your WHY with your loved ones. The more people you share it with, the more life you breathe into it.

WATCH OUR MINDSET VIDEO

CRUSH YOUR COMFORT ZONECut out the “same old, same old”. Humans are creatures of habit, but the real magic happens outside of your comfort zone. Do one thing everyday outside of your comfort zone as this will foster the positive change you want to make in your life.

MENTAL STRENGTHENING EXERCISE. Switch up your workout (crossfit, swimming, hike etc.). Meet a new person. Train with a friend. Try a new food. Book an end of transformation photo shoot

SAY NO TO NEGATIVITYYour mind has been programmed to think negatively. Yes, you read that right. From childhood we have been conditioned by society, media, and our environment to think a certain way. You may not even realize how many negative thoughts pop into your head each day. Be aware of when this negativity arises and replace it with a postivie thought. Consider the negativty around you, and make a change for a more positive and successful life.

MENTAL STRENGTHENING EXERCISE. Create a mental checklist and listen to your internal dialogue. Look at yourself in the mirror and listen to your thoughts. Replace the negative self talk with positivity

REFERENCE: ISSA TextbookBeradi, J., & Andrews, R. (2013). Specialist in Fitness Nutrition. Carpinteria, CA: International Sports Science Association. DISCLAIMERS OF LIMITATION OF LIABILITYTo the full extent permissible by applicable law, Magnum Nutraceuticals disclaims all warranties, express or implied, including, but not limited to, implied warranties or merchantability and fitness for a particular purpose. Magnum Nutraceuticals does not warrant that this site, its servers, or email sent from Magnum Nutraceuticals are free of viruses or other harmful components. Magnum Nutraceuticals will not be liable for any damages of any kind arising from the use of this site, including, but not limited to direct, indirect, incidental, punitive and consequential damages. Certain province laws do not allow limitations on implied warranties or the exclusion or limitation of certain damages. If these laws apply to you, some or all of the above disclaimers, exclusions or limitations may not apply to you, and you might have additional rights. MAGNUM NUTRACEUTICAL MEAL PLAN AND E-BOOKS DISCLAIMERThe ideas, concepts and opinions expressed in all Magnum Nutraceuticals Publishing books and Meal Plan are intended to be used for educational purposes only. The books and Meal Plan are sold with the understanding that authors and publisher are not rendering medical advice of any kind, nor are the books or Meal Plan intended to replace medical advice, nor to diagnose, prescribe or treat any disease, condition, illness or injury. It is imperative that before beginning any diet or exercise program, including any aspect of the Magnum Nutraceuticals program, you receive full medical clearance from a licensed physician. Authors and publisher claim no responsibility to any person or entity for any liability, loss or damage caused or alleged to be caused directly or indirectly as a result of the use, application or interpretation of the material in the books or Meal Plan. The Food and Drug Administration has not evaluated the statements contained on magnumsupps.com, in any Magnum Nutraceuticals Publishing books or in the Magnum Nutraceuticals Meal Plan. HEALTH SUPPLEMENTS DISCLAIMERMagnum Nutraceuticals’ exclusive supplement line was designed for people who wish to supplement their normal diets with a wide variety of additional nutrients, some in amounts significantly higher than those typically supplied by an ordinary diet. Each of the nutrients in our products were carefully chosen because scientific research studies have indicated that the nutrients might have a beneficial effect on one or more aspects of health by supporting the structure or function of certain cells within the body. Your decision to supplement your diet with one of Magnum Nutraceuticals’ pharmaceutical grade nutritional supplements should be based on your own research and investigation or in consultation with your personal health care provider. Ultimately, you must draw your own conclusion as to the efficacy of any nutrient. Magnum Nutraceuticals products are not intended to diagnose, treat, prevent, mitigate or cure any diseases. If you are pregnant, nursing or have a known medical condition, are under a physician’s care or taking prescription medications, we suggest consulting with your health care provider before starting on any pharmaceutical grade supplementation program. The Food and Drug Administration has not evaluated these statements. Results may vary from person to person.

Any questions you may have can be sent to info@magnumnation.com

NUTRITION GUIDE

WATCH OUR NUTRITION VIDEO!Click here to return to

Quick Navigation.

NUTRITION GUIDEWHAT ARE MACRO-NUTRIENTS?Macro-nutrients (Macros) are formed from three major groups: Carbohydrates, Protein and Fat. These three components are the major building blocks and fuel source for your body. Let’s go over each one briefly then discuss how to find your own macronutrient requirements.

CARBOHYDRATES (CARBS)Carbohydrates are a main macronutrient that your body needs to function optimally and most importantly, serve as a quick energy source for performance. Your diet should consist of about 25-55 percent carbs depending on your body type and performance goals. Carbs are foods like fruits, vegetables and grains. They also consist of heavily processed foods like candy, chips, sauces etc. These are the carbs that you’ll want to minimize in order to effectively hit your macro goals and optimally fuel your body. Processed, sugary foods are also low in micro-nutrients (vitamins and minerals). Focus on carbs that are high in micro-nutrients and fiber. Good carb options are grains with a high fiber content, vegetables and fruits.

Fruits are healthy simple sugars and can be eaten to curb cravings or as a pre-workout.

PROTEINProtein should be incorporated into every meal, as it is another main macronutrient that your body uses for growth. Protein is the major macro needed to rebuild your muscles in a process called “protein synthesis.” Your diet should consist of about 25-35 percent protein depending on your body type and performance goals. People that weight train need a bit more protein in order to rebuild their muscles after a strenuous lifting session.

FATSFats have the misconception of being bad for you, this is NOT true. In fact, fat is essential for maintaining a healthy body and a major fuel source. Your diet should consist of about 20-40 percent of fat depending on your body type and performance goals. You should structure fats into your meals evenly throughout your day. You can increase your fat content in a meal if the meal is lower in carbs as these two macro-nutrients are both fuel sources for you body and should ideally be eaten at separate times.

DETERMINE YOUR MACROS

WEIGHT LOSS BODY WEIGHT(lb)x10-12

LOW ACTIVITYLESS THAN 3X PER WEEK

BODY WEIGHT(lb)x12-14

MEDIUM ACTIVITY3-4X PER WEEK

BODY WEIGHT(lb)x14-16

HIGH ACTIVITYMORE THAN 3X PER WEEK

MAINTENANCE BODY WEIGHT(lb)x12-14

BODY WEIGHT(lb)x14-16

BODY WEIGHT(lb)x16-18

WEIGHT GAIN BODY WEIGHT(lb)x16-18

BODY WEIGHT(lb)x18-20

BODY WEIGHT(lb)x20-22

SOMATOTYPE AND PHYSICALACTIVITY PREFERENCE:

ECTOMORPHIC: Naturally thin with slender limbs.

MESOMORPHIC: Naturally muscular and athletic.

ENDOMORPHIC: Naturally broad and thick.

PROTEIN Daily Calories x 0.30 / 4

1g has 4 calories

FATDaily Calories x 0.30 / 9

1g has 9 calories

APPROXIMATE STARTINGMACRO-NUTRIENTS:

25% Protein, 55% Carbs, 20% Fat

30% Protein, 40% Carbs, 30% Fat

35% Protein, 25% Carbs, 40% Fat

CARBSDaily Calories x 0.40 / 4

1g has 4 calories

STEP ONE: DETERMINE YOUR CALORIC NEEDS

STEP TWO: DETERMINE YOUR MACRONUTRIENT NEEDS

FOR EXAMPLE: Calories per day for a moderately active person, who weighs 220lbs, and with the goal of weight loss.

220 x 12 - 14 = 2,626 calories per day

FOR EXAMPLE: Macros for a Mesomorphic Figure, with a daily caloric value of 2,600.

2,600 x 0.30 = 780 cal Protein / 4cal per gram = 195g Protein2,600 x 0.40 = 1,040 cal Protein / 4cal per gram = 260g Carbs2,600 x 0.30 = 780 cal Fat/ 9cal per gram = 86g Fat

Calculating your own macronutrient requirements has to take in a multitude of factors. The best thing you can do is track what you are eating for 2-5 days and then determine if you’re gaining, maintaining or losing weight at that caloric intake. You can then manipulate your macro-nutrients from there depending on your goals!

If you would like to manually calculate your macro-nutrients, then use the guide below.

MEAL ONE: MAGNUM QUATTRO PRO-OATS

1 scoop Magnum Quattro60g Oatmeal200g Blueberries1 tbsp Natural Peanut butterCALORIES: 534

OR SCRAMBLED EGGS AND OATMEAL1 Egg100g egg whites1 Pepper chopped60g Oats dry200g Blueberries1 tsp Coconut OilCALORIES: 573

MEAL TWO:CHICKEN, SWEET POTATO AND VEG

4oz Chicken Breast cooked200g Sweet Potato150g Asparagus or Broccoli CALORIES: 403

MEAL THREE:TACO SALAD

5 oz Ground Turkey Breast1.5 cup shredded lettuce6 tbsp Pico De Gallo Salsa2 oz Feta Cheese1 Red Pepper Chopped1/2 cup Black Beans100g AvocadoCALORIES: 717

SNACKS:Eat in between meals when hungry or 30-40 minutes before weights.

4 Rice Cakes 140 CALORIES20 Almonds 130 CALORIES1 Apple 80 CALORIES

MEAL FOUR: POST- WORKOUTMAGNUM QUATTRO MUG CAKE

2 Scoop Magnum Quattro 1/2 cup Almond Milk1 Tbsp Almond butter or Coconut OilCALORIES: 348

MEAL FIVE:LEAN SPAGHETTI

3.5 oz Ground Extra Lean Beef300g Spaghetti Squash100g Tomato SauceCALORIES: 256

TIP: Schedule your meals 2.5-3 hours apart and make sure you eat at your designated times so you aren’t under eating or over eating to compensate!

SAMPLE MEAL PLAN

Remember to download the My Fitness Pal app, to log all your food and keep you accountable !

Take a screen shot of this list and always keep it on your

phone! It will make your trips to the grocery store easier.

MACRO FRIENDLY

GROCERY LISTVEGETABLES:

Broccoli

Kale

Asparagus

Cauliflower

Spinach

Salad Greens

Tomatoes

Bell Peppers

Onions

Mushrooms

Cucumbers

Zucchini

Carrots

Peas

Green Beans

FRUITS: Blueberries

Strawberries

Blackberries

Raspberries

Apples

Pears

Bananas

Oranges

Grapefruit

Cantaloupe

PROTEIN: Chicken Breast

Turkey Breast

Salmon

Cod

Canned Tuna (in Water)

Tofu

Tempe

Flank Steak

Eggs

Greek Yogurt

Magnum Quattro

FATS: Almonds

Cashews

Natural Almond Butter

Natural Peanut Butter

Flaxseed

Avocado

Olive Oil

Avocado Oil

Coconut Oil

Hemp Hearts

CARBOHYDRATES: Oatmeal

Multi Grain Hot Cereal

Cream of Rice Hot Cereal

Yams or Sweet Potatoes

Brown Rice

Bean or Lentils

Quinoa

Couscous

Potatoes with skin

100% Whole Wheat Bread

100% Whole Wheat Pasta

Pumpkin or Squash

Beets

SUPPLEMENT GUIDE

MAGNUM NATION TRANSFORMATION STACKSHere are five great stacks we created just for you! Click the shopping cart to get

your special Magnum Nation Transformation pricing.

WATCH OUR SUPPLEMENT VIDEO!

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SUPPLEMENT GUIDE

MAGNUM FOUNDATION STACKPERFECT STACK FOR BEGINNERS

Primer Performance Packs: All encompasing micro-nutrient pack to optimally fuel your body and support performance.

Mimic: Prevent the storage of carbohydrates as fat and instead uses them as fuel.

Mane Brain: The King of Nootropics - designed for all types of people.Enhance your brain power with focus, memory, clarity and brain energy!

“I make better supplements because I care more. I take more supplements than anyone in the world and I only take Magnum supplements. I care what I put in my body and what you put in yours. If your supplements aren’t getting you impressive results, please consider trying mine.”

Markus Kaulius Magnum CEO

WHY TAKE SUPPLEMENTS?Supplements are the last building block to creating the ultimate transformation. They do not take the place of training and nutrition, but rather enhance them to make sure you’re getting the most out of your workout and diet. Remember, there are no magic pills when it comes to fitness! Getting to your goal takes hard work, dedication and having your nutrition/training on point! During this challenge, there is no compromising, especially when it comes to supplementation.

These stacks are designed to accelerate your fat loss and help your body recover faster. You can combine stacks or add on to a stack depending on your supplement needs.

MAGNUM FAT BURNING STACKDECREASE FAT STORAGE . BURN MORE FAT!

Carne Diem: L-Carnitine based fat burning product. It trains your body to use fat as fuel. Insane pumps even when dieting down.

Acid: CLA isolate decreases the size and density of fat cells. Scientifically proven to prevent fat storage, increase lean body mass and decrease fat in those hard to reach places.

Heat: Powerful thermogenic formulated to decrease fat storage and increase caloric expenditure for more fat loss - guaranteed NO crash!

MAGNUM FAT INCINERATOR STACKACCELERATE YOUR FAT LOSS

Carne Diem: L-Carnitine based fat burning product, trains your body to use fat as fuel. Insane pumps even when dieting down.

Acid: CLA isolate decreases the size and density of fat cells. Scientifically proven to prevent fat storage, increase lean body mass and decrease fat in those hard to reach places.

After Burner: Night time thermogenic that increases thermogenesis without the use of stimulants for increased fat loss. Built in appetite suppressant to curb cravings!

E-Brake: Scientifically formulated to slow estrogen production for increased strength, enhanced muscle growth, reduced recovery time, decreased water weight and increased libido. Look leaner and more ripped while maintaining higher strength levels!

Heat Accelerated: Powerful thermogenic formulated to decrease fat storage and increase caloric expenditure for more fat loss - guaranteed NO crash!

MAGNUM MUSCLE BUILDING STACKBUILD LEAN MUSCLE

Pre Fo: An amazing, extremely concentrated pre-workout! Available in several delicious candy flavors.

Big C: Highly absorbable creatine strength product with fat burning ingredients. Guaranteed NO water weight or bloating!

Opus: Non-stimulant, intra-workout formula that delivers endless endurance and energy. It delays fatigue so you can go longer and harder.

MAGNUM MUSCLE BUILDING & PERFORMANCE STACKULTIMATE STRENGTH AND ENDURANCE STACK

DNA: Ammonia scavenging strength product, guaranteed strength gains in as little as 3 days!

Volume Pumping Powder: Crazy pumps and vascularity. Provides more oxygen, blood flow and glucose to your muscle tissue to allow you to go harder in the gym.

Pre Fo: An amazing, extremely concentrated pre-workout! Available in several delicious candy flavors.

Hard Muscle Builder: Great for both men and women, it helps build muscle, increases energy, decreases stress and anxiety, and enables a quicker recovery!

Big C: Highly Absorbable Creatine strength product with fat burning ingredients. Guaranteed NO water weight or bloating!

ASK YOUR LOCAL RETAILER FOR THESE STACKS!

TRAINING GUIDE

WATCH OUR CARDIO VIDEO!

CARDIODuring the first six weeks, you will be doing Low Intensity Steady State Cardio (LISS) to increase calorie output and increase cardio for optimal fat loss. You’ll also be adding in Plyometric banded cardio in which you use resistance bands during fast powerful exercises to condition your legs and glutes. Shoot for 15-30 reps when doing plyo or resistance band exercises, these are endurance type exercises or what we like to call “finishers” to fully fatigue your muscle and cause even more muscle damage in order to accelerate growth and burn more fat in those are to lose fat deposits. During your last four weeks you’ll implement High Intensity Interval Training (HIIT) which is a type of cardio that works by utilizing a 20-30 second window of maximum effort followed by a 60-90 second active rest period. HIIT cardio can put stress on the cardiovascular system, if you have any prior health conditions or concerns please consult your doctor before implementing this training technique.

INTENTTraining with intent is one of the most important aspects to determining your success. You must be present and actively thinking about the target muscle contracting as you are doing the exercise. Do not let your mind wander and “just go through the movements”. I often will close my eyes and picture the target muscle while focusing on keeping my core tight and breathing out as I squeeze. It takes practice, but once you unlock that ‘mind muscle’ connection you will be able to take your training and physique to a whole new level.

ACTIVATIONTruly activating the target muscle is very tricky and takes a lot of practice. This technique goes hand in hand with intent and will get you way better results in a shorter amount of time. Engage the target muscle before each rep to ensure you are getting a maximum contraction. Hypertrophy style training is about quality not quantity, you may have to adjust your stance and lifting techniques in order to properly activate the target muscle. Everyone’s biomechanics (how your body moves) is different, therefore one stance or technique does not work for everyone. Trial and error is the best way to find out which form will get you the best stretch, contraction and activation of the muscle.

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TRAINING TECHNIQUES

SUPERSETSCompletion of one exercise immediately followed by completion of the second exercise without any rest period in between. Supersets help to maximize time and increase heart rate while training for cardiovascular benefits. They will help you to burn more calories while training, therefore increases your caloric output which is beneficial for fat loss.

REST PERIODSRest periods are designed to allow your body to recover before performing the next set. Usually rest periods for Hypertrophy training are from 30-90 seconds long. While performing supersets, you will not rest in-between the first and second workout. If you would like to increase the intensity of the workout you may choose to do a cardio style lift or plyometric activity instead of rest periods. Although this is a great way to increase calorie output while performing weighted activity, it can cause you to sacrifice your lifts and may be too high of intensity with the additional superset exercises.

TEMPOThe time of which it takes to perform the lift in both the concentric (muscle shortening), isometric (muscle length does not change length) and eccentric (muscle lengthening). The most common tempo for hypertrophy training is 3-1-3-1. For example, during a bicep curl this would translate to 3 seconds lifting the weight up, 1 second pause at the top, 3 seconds lowering the weight to start position and 1 second pause before next rep.

FORM / TECHNIQUEThe way in which you perform the exercise. In Hypertrophy training, it is important to keep your form in check. It isn’t about how much weight you can lift, but about how you lift it. If you are completely new to lifting weights, we highly recommend you schedule a few sessions with qualified personal trainer or research online before attempting the lifts yourself. As mentioned form is very important not only to make the exercise effective, but also for safety and injury prevention.

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

TRAINING GUIDEPHASE ONE WEEKS 1-2

LISS CARDIOLow Intensity Steady State Cardio (LISS) is a form of cardio that puts your body into a fat burning state and keeps your heart rate at a moderate level. It is also easy on your joints, perfect for beginners or anyone not used to doing any form of cardio.

LISS Cardio Options:. Incline Treadmill Steady State. Elliptical Steady State. Stairmaster Steady State . Bike Steady State. Rower Steady State. Swimming Steady State

Choose your desired form of cardio equipment and maintain a heart rate around 120-130 BPM (most cardio equipment has a built in heart rate sensors). You should be moving faster than an average walk in the park, but be able to hold a conversation if need be (not winded or short of breath)

REST/ ACTIVE RECOVERYOn your rest/active recovery days you need to pay attention to how your body is feeling. If you feel beat up from your workouts, then choose to stretch and roll out with foam rollers for 20-30 minutes that day. Make sure to hold each stretch for 30-60 seconds and roll along the length of the muscle. If you are feeling highly motivated and want to train on top of your active recovery, then add in one more day of cardio. Remember your body needs rest so it’s okay to take a day off from cardio and weights, but don’t let yourself use that as an excuse not to push yourself. Be honest and keep track!

POST WORKOUT MENTAL RECOVERYAs you know mindset is everything, that’s why we have to be proactive and continue to strengthen our mind as well as allow it to recover. A great way to calm your central nervous system after a strenuous workout is to sit cross legged and practice your deep breathing for a 100 repetitions, then say three things you’re thankful for. The goal of this exercise is to clear your mind and allow a blank space for positive thoughts to come in.

Believe me, I thought it sounded silly before I did it and it makes a huge difference in setting positive intentions for your day ahead. Make this one of your goals to practice each workout!

UPPER BODY& ABS

LOWER BODY FULL BODY& ABS

REST/ACTIVE RECOVERY

RECOVERY20 MINLISS CARDIO

20 MINLISS CARDIO

WATCH OUR AB WORKOUT VIDEO!

WATCH OUR UPPER BODY WORKOUT VIDEO!

UPPER BODY & ABSPHASE ONE DAY 1

1) WARM-UPa) Jumping Jacks - 30b) Push Ups - 10c ) Dynamic Stretching - 1 minute Repeat 3x

2) SUPERSETa) Barbell Bent Over Row - 15b) Shoulder Press - 15 Repeat 3x

3) SUPERSETa) Lat Pulldown - 15b) Bench Press OR Rear Delt Fly - 15 Repeat 3x

4) SUPERSETa) Tricep Push Up - 15b) Bicep Curl - 15 Repeat 3x

5) SUPERSET (ABS)a) Around the World - 20b) V Sit Hold - 30 seconds Repeat 3x

WATCH OUR LOWER BODY WORKOUT VIDEO!

1) WARM-UPa) Walking Lunges - 10 each legb) Body Weight Squats - 20c) Dynamic Stretching 1 minute Repeat 3x

2) SUPERSETa) Deadlift - 15b) Dumbbell Lunge - 15 each leg Repeat 3x

3) SUPERSETa) Barbell Squat - 15b) Hamstring Curl - 15 Repeat 3x

4) SUPERSETa) Reverse Hack Squat - 15b) Leg Extension - 15 Repeat 3x

5) CARDIO BURSTa) Jump Squats - 20 b) Burpees - 15 Repeat 3x

LOWER BODYPHASE ONE DAY 3

WATCH OUR FULL BODY WORKOUT VIDEO!

WATCH OUR AB WORKOUT VIDEO!

1) WARM-UPa) Burpees - 10b) Dynamic Stretching 1 minute Repeat 3x

2) BARBELL DEADLIFT TO ROW - 15 Repeat 3x

3) DUMBBELL SQUAT TO BICEP CURL TO SHOULDER PRESS - 15 Repeat 3x

4) LUNGE TO LATERAL RAISE - 15 Repeat 3x

5) PUSH UP TO MOUNTAIN CLIMBER - 15 Repeat 3x

6) SUPERSET (ABS)a) Arnound the World - 20b) V Sit Hold - 30 secondsc) Side plank - 30 seconds each side Repeat 3x

FULL BODY & ABSPHASE ONE DAY 5

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

HIIT CARDIOHigh intensity interval training (HIIT) requires 20-30 seconds of MAXIMUM effort followed by a 30-60 second active rest period. This is an excellent form of cardio to improve endurance and burn fat!

ex: Run as fast as you can for 30 seconds, then jog for 30-60 seconds, and repeat.

HIIT Cardio Options:. Sprints Treadmill, Elliptical, Stairmaster,. Rower, Bike etc.. Skip Rope. Plyometrics Squat Jumps, Jumping Lunges,. High Knees, Burpees. High Rep/ Light Weight Training. Squat Press, Push Ups, Pull Ups, Deadlifts etc.

LISS CARDIOLow Intensity Steady State Cardio (LISS) is a form of cardio that puts your body into a fat burning state and keeps your heart rate at a moderate level. It is also easy on your joints, perfect for beginners or anyone not used to doing any form of cardio.

LISS Cardio Options:. Incline Treadmill Steady State. Elliptical Steady State. Stairmaster Steady State. Bike Steady State. Rower Steady State. Swimming Steady State

Choose your desired form of cardio equipment and maintain a heart rate around 120-130 BPM (most cardio equipment has build in heart rate sensors). You should be moving faster than an average walk in the park, but be able to hold a conversation if need be (not winded or short of breath).

TRAINING GUIDEPHASE TWO WEEKS 3-5

Remember to do your post workout mental recovery!

UPPER BODY& ABS

LOWER BODY FULL BODY& ABS

RECOVERYOptional 20 min

LISS Cardio

35 MINLISS CARDIO

35 MINLISS CARDIO

20 MINHIIT CARDIO

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WATCH OUR UPPER BODY WORKOUT VIDEO!

WATCH OUR AB WORKOUT VIDEO!

UPPER BODY & ABSPHASE TWO DAY 1

1) WARM-UPa) Jumping Jacks - 30b) Push Ups - 10c ) Dynamic Stretching- 1 minute Repeat 3x

2) SUPERSETa) Barbell Bent Over Row - 12b) Shoulder Press - 12 Repeat 4x

3) SUPERSETa) Lat Pulldown - 12b) Bench Press OR Rear Delt Fly - 12 Repeat 4x

4) SUPERSETa) Tricep Push Up - 12b) Bicep Curl - 12 Repeat 4x

5) SUPER SET (ABS)a) V Ups - 15b) Mountain Climbers - 20 Repeat 3x

B) RUSSIAN TWIST 10 EACH SIDE Repeat 3x

WATCH OUR LOWER BODY WORKOUT VIDEO!

1) WARM-UPa) Walking Lunges - 10 each legb) Body Weight Squats - 20c) Dynamic Stretching - 1 minute Repeat 3x

2) SUPERSETa) Deadlift - 12b) Dumbbell Lunge - 12 each leg Repeat 4x

3) SUPERSETa) Barbell Squat - 12b) Hamstring Curl - 12 Repeat 4x

4) SUPERSETa) Reverse Hack Squat - 12b) Leg Extension - 12 Repeat 4x

5) CARDIO BURSTa) Jump Squats - 20 b) Burpees - 15 Repeat 4x

LOWER BODYPHASE TWO DAY 3

WATCH OUR FULL BODY WORKOUT VIDEO!

WATCH OUR AB WORKOUT VIDEO!

1) WARM-UPa) Burpees - 10c ) Dynamic Stretching - 1 minute Repeat 3x

2) BARBELL DEADLIFT TO ROW - 12 Repeat 4x

3) DUMBBELL SQUAT TO BICEP CURL TO SHOULDER PRESS - 12 Repeat 4x

4) LUNGE TO LATERAL RAISE - 12 Repeat 4x

5) PUSH UP TO MOUNTAIN CLIMBER - 12 Repeat 4x

6) SUPERSET (ABS)a) V Ups - 15b) Mountain Climbers - 20 Repeat 3x

7) RUSSIAN TWIST - 10 EACH SIDE Repeat 3x

FULL BODY & ABSPHASE TWO DAY 5

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

HIIT CARDIOHigh intensity interval training (HIIT) requires 20-30 seconds of MAXIMUM effort followed by a 30-60 second active rest period. This is an excellent form of cardio to improve endurance and burn fat!

ex: Run as fast as you can for 30 seconds, then jog for 30-60 seconds, and repeat.

HIIT Cardio Options:. Sprints Treadmill, Elliptical, Stairmaster,. Rower, Bike etc.. Skip Rope. Plyometrics Squat Jumps, Jumping Lunges,. High Knees, Burpees. High Rep/ Light Weight Training. Squat Press, Push Ups, Pull Ups, Deadlifts etc.

LISS CARDIOLow Intensity Steady State Cardio (LISS) is a form of cardio that puts your body into a fat burning state and keeps your heart rate at a moderate level. It is also easy on your joints, perfect for beginners or anyone not used to doing any form of cardio.

LISS Cardio Options:. Incline Treadmill Steady State. Elliptical Steady State. Stairmaster Steady State. Bike Steady State. Rower Steady State. Swimming Steady State

Choose your desired form of cardio equipment and maintain a heart rate around 120-130 BPM (most cardio equipment has build in heart rate sensors). You should be moving faster than an average walk in the park, but be able to hold a conversation if need be (not winded or short of breath).

TRAINING GUIDEPHASE THREE WEEKS 6-9

Remember to do your post workout mental recovery!

UPPER BODY& ABS

LOWER BODY& ABS

FULL BODY& ABS

RECOVERYOPTIONAL 30 MIN

LISS CARDIO30 MIN

HIIT CARDIO30 MIN

HIIT CARDIO30 MIN

HIIT CARDIO

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WATCH OUR UPPER BODY WORKOUT VIDEO!

WATCH OUR AB WORKOUT VIDEO!

UPPER BODY & ABSPHASE THREE DAY 1

1) WARM-UPa) Jumping Jacks - 30b) Push Ups - 10c ) Dynamic Stretching - 1 minute Repeat 3x

2) SUPERSETa) Barbell Bent Over Row - 10b) Shoulder Press - 10 Repeat 5x

3) SUPERSETa) Lat Pulldown - 10b) Bench Press OR Rear Delt Fly - 10 Repeat 5x

4) SUPERSETa) Tricep Push Up - 10b) Bicep Curl - 10Repeat 5x

5) SUPERSET (ABS)a) Bicycle Crunch - 15 each sideb) Lying Leg Raises - 15 Repeat 3x

6) PLANK 1 MINUTE Repeat 3x

WATCH OUR LOWER BODY WORKOUT VIDEO!

1) WARM-UPa) Walking Lunges - 10 each legb) Body Weight Squats - 20c) Dynamic Stretching - 1 minute Repeat 3x

2) SUPERSETa) Deadlift - 10b) Dumbbell Lunge - 10 each leg Repeat 5x

3) SUPERSETa) Barbell Squat - 10b) Hamstring Curl - 10 Repeat 5x

4) SUPERSETa) Reverse Hack Squat - 10b) Leg Extension - 10 Repeat 5x

5) CARDIO BURSTa) Jump Squats - 20 b) Burpees - 15 Repeat 4x

6) SUPERSET (ABS) a) Bicycle Crunch - 15 each side b) Lying Leg Raises - 15 Repeat 3x

7) PLANK 1 MINUTE Repeat 3x

LOWER BODY & ABSPHASE THREE DAY 3

WATCH OUR FULL BODY WORKOUT VIDEO!

WATCH OUR AB WORKOUT VIDEO!

1) WARM-UPa) Burpees - 10c ) Dynamic Stretching - 1 minute Repeat 3x

2) BARBELL DEADLIFT TO ROW - 10 Repeat 5x

3) DUMBBELL SQUAT TO BICEP CURL TO SHOULDER PRESS - 10 Repeat 5x

4) LUNGE TO LATERAL RAISE - 10 Repeat 5x

5) PUSH UP TO MOUNTAIN CLIMBER - 10 Repeat 5x

6) SUPERSET (ABS)a) Bicycle Crunch - 15 each sideb) Lying Leg Raises - 15 Repeat 3x

7) PLANK 1 MINUTE Repeat 3x

FULL BODY & ABSPHASE THREE DAY 5

DAY 1

DAY 1

DAY 1

DAY 2

DAY 2

DAY 2

DAY 3

DAY 3

DAY 3

DAY 4

DAY 4

DAY 4

DAY 5

DAY 5

DAY 5

DAY 6

DAY 6

DAY 6

DAY 7

DAY 7

DAY 7

BANDED TRAINING GUIDEPHASE ONE:

PHASE TWO:

PHASE THREE:

LISS CARDIOLow Intensity Steady State Cardio (LISS) is a form of cardio that puts your body into a fat burning state and keeps your heart rate at a moderate level. It is also easy on your joints, perfect for beginners or anyone not used to doing any form of cardio.

LISS Cardio Options:. Incline Treadmill Steady State. Elliptical Steady State. Stairmaster Steady State. Bike Steady State. Rower Steady State. Swimming Steady State

HIIT CARDIOHigh intensity interval training (HIIT) requires 20-30 seconds of MAXIMUM effort followed by a 30-60 second active rest period. This is an excellent form of cardio to improve endurance and burn fat!

ex: Run as fast as you can for 30 seconds, then jog for 30-60 seconds, and repeat.

HIIT Cardio Options:. Sprints Treadmill, Elliptical, Stairmaster,. Rower, Bike etc.. Skip Rope. Plyometrics Squat Jumps, Jumping Lunges,. High Knees, Burpees. High Rep/ Light Weight Training.Squat Press, Push Ups, Pull Ups, Deadlifts etc.

AT HOME

UPPER BODY& ABS

UPPER BODY& ABS

UPPER BODY& ABS

LOWER BODY

LOWER BODY& ABS

LOWER BODY& ABS

FULL BODY& ABS

FULL BODY& ABS

FULL BODY& ABS

RECOVERY

RECOVERYOptional 20 min

LISS Cardio

RECOVERYOptional 30 min

LISS Cardio

20 MINLISS CARDIO

35 MINLISS CARDIO

30 MINHIIT CARDIO

20MINLISS CARDIO

35 MINLISS CARDIO

30 MINHIIT CARDIO

REST/ACTIVERECOVERY

20 MINHIIT CARDIO

30 MINHIIT CARDIO

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WATCH OUR UPPER BODY WORKOUT VIDEO!

WATCH OUR WARM-UP AND MOBILITY VIDEO!

WATCH OUR AB WORKOUT VIDEO!

1) WARM-UP a) Jumping Jacks - 20 b) Walkouts - 10 c ) Push Ups - 10 Repeat 3x

2) MOBILITY HOLD EACH FOR 30-90 SECONDS

- Hip Flexor Stretch - Low Dragon - Lizard/ Pigeon - Puppy Dog - Twisted Cross - Forward Fold Repeat once on each side

3) SUPERSET a) Banded Squat to Shoulder Press b) Banded Lateral Raise

4) SUPERSET a) Squat Hold w/ Banded Row b) Banded Triceps Pushdown

5) SUPERSET a) Push Ups b) Banded Bicep Curls

6) SUPERSET a) Plank to Dolphin Plank b) Back Ups

7) SUPERSET a) Lying Single Arm Banded Lat Pull b) Swimmers

8) SUPERSET (ABS) a) Lying Leg Raises - 20 b) Peak Plank - 15 c) Mountain Climbers - 20 Repeat 3x

PHASE ONE 15 Reps . 3 Sets | PHASE TWO 12 Reps . 4 Sets | PHASE THREE 10 Reps . 5 Sets

UPPER BODY & ABSAT HOME WORKOUT DAY 1

WATCH OUR LOWER BODY WORKOUT VIDEO!

WATCH OUR WARM-UP AND MOBILITY VIDEO!

WATCH OUR AB WORKOUT VIDEO!

1) WARM-UP a) Jumping Jacks - 20 b) Walkouts - 10 c ) Push Ups - 10 Repeat 3x

2) MOBILITY HOLD EACH FOR 30-90 SECONDS

- Hip Flexor Stretch - Low Dragon - Lizard/ Pigeon - Puppy Dog - Twisted Cross - Forward Fold Repeat once on each side

3) SUPERSET a) Body Weight Squats b) Banded Side Walks

4) LUNGE WITH BACK LEG ELEVATED Remember: Each leg, same amount of repers per leg

5) SUPERSET a) Straight Leg Banded Deadlifts b) Banded Hip Thrusts

6) SUPERSET a) Low Curtsy Lunge b) Jump Squats/Box Jumps

8) SUPERSET (ABS) a) Lying Leg Raises - 20 b) Peak Plank - 15 c) Mountain Climbers - 20 Repeat 3x

LOWER BODY & ABSAT HOME WORKOUT DAY 3

PHASE ONE 15 Reps . 3 Sets | PHASE TWO 12 Reps . 4 Sets | PHASE THREE 10 Reps . 5 Sets

WATCH OUR FULL BODY WORKOUT VIDEO!

WATCH OUR WARM-UP AND MOBILITY VIDEO!

WATCH OUR AB WORKOUT VIDEO!

1) WARM-UP a) Jumping Jacks - 20 b) Walkouts - 10 c ) Push Ups - 10 Repeat 3x

2) MOBILITY HOLD EACH FOR 30-90 SECONDS

- Hip Flexor Stretch - Low Dragon - Lizard/ Pigeon - Puppy Dog - Twisted Cross - Forward Fold Repeat once on each side

3) BANDED SQUAT TO SHOULDER PRESS

4) PUSH UP TO BANDED SIDE STEP 5) LUNGE TO BICEP CURL Each Leg

6) SUPERSET a) Squat to Rear Delt Activation b) Side Lunge - each leg

7) SUPERSET a) Banded Tricep Pushdown b) Walkouts

8) SUPERSET (ABS) a) Lying Leg Raises - 20 b) Peak Plank - 15 c) Mountain Climbers - 20 Repeat 3x

FULL BODY & ABSAT HOME WORKOUT DAY 5

PHASE ONE 15 Reps . 3 Sets | PHASE TWO 12 Reps . 4 Sets | PHASE THREE 10 Reps . 5 Sets