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Let’s Get Started!

CONGRATULATIONS, BY DOWNLOADING THIS PROGRAM YOU’VE TAKEN THE FIRST STEPS 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 aspect 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 outer 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 5th 2018Magnum Challenge End Date: March 11th 2018

Make sure you join our exclusive Facebook group for weekly live videos to keep you motivated and answer any questions you may have. We 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. We want to build a supportive community for everyone to thrive!

CLICK HERE

Don’t miss our instructional videos throughout your guide! Click the play button to view the videos.

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 Markus Kaulius and Erica Williams on Facebook and Instagram.

Click the icons above and follow us!

https://www.facebook.com/groups/1355397417891424/

https://www.instagram.com/ericaannavictoria/

https://www.instagram.com/hardmagnum/

https://www.instagram.com/markuskaulius/

BEFORE AND AFTER PHOTOS! You need to submit your BEFORE and AFTER Photos to be entered to WIN a Magnum Nation prize pack. 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 sign. Bathrooms are not the best place to take your photos, find a clear wall in a room with good lighting.

3. Take a Front, Side, and Back photo. Pose in a neutral 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 much 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 thoughout the challenge to [email protected]. All submissions must be sent in by March 11th 2018.

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

BEFOREAFTER

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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

Click here to return to Quick Navigation.

MINDSET

Above 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 and set yourself up for success!

NUTRITION

Nutrition 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 show inyour progress and end result.

TRAINING

Training 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.

SUPPLEMENT

Supplementation 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 fuel your body optimally. We do not compromise on anything throughout this challenge and certainly not 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 macronutrients based on your specific goals (charts included). Eat a variety of whole foods and log your food daily into the myfitnesspal app to make sure you are hitting your target Macros.

Program Overview

Watch our introduction video!

https://www.youtube.com/watch?v=H2ik8FAk5DQ&list=PLK1-nntAzd8-hJsvXX2JYaKlrdqWejPv7&index=2


3 Steps to Success!STEP 1: PREPAREOne of the most important things to do is prepare! This simple task will set you up for success throughout your day no matter what excuses there might be to not follow the plan.

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 vitamin container to divide your supplements for the day ahead.

Pack your 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/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, and make sure you are mimicking 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’s not! It is easy to keep track of what you’re eating by using an app! We recommend using myfitnesspal and 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 or staying the same. Watch our 3 steps to success video (on the following page)for some tips of how to track for success!

DAILY GOALS CHECK LIST:1. Write Down Your Goals Daily2. Drink 2-3L of Water Each Day3. Get 7-8 Hours of Sleep Each Night4. Commit to Each Workout5. Stick to Nutrition Plan


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. I 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!

Watch our 3 Steps to Success video!

MINDSET

Mindset 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.

MOTIVATION

Discover your “WHY”. This will be your driving force even in times of challenge. For some of you, your why may be your family. You want to be a better role model for your kids. 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 choice.

MENTAL STRENGTHENING EXERCISE1. Discover your WHY.2. Write it down.3. Share your WHY with your loved ones, the more people you share it with the more life you breathe into it.

https://www.youtube.com/watch?v=VybpMTl2hxY&index=3&list=PLK1-nntAzd8-hJsvXX2JYaKlrdqWejPv7


CRUSH YOUR COMFORT ZONE

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

MENTAL STRENGTHENING EXERCISESwitch 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 NEGATIVITY

Your 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 a day. Blocking out negativity starts with yourself, each time you think a negative thought you will check yourself, stop it and replace it with a positive thought.

Next, get rid of the negativity in the rest of your life. For example, stop listening to the radio, watching mainstream TV, hanging around negative people. These simple steps will put you on the path to a positive more successful lifestyle change.

MENTAL STRENGTHENING EXERCISECreate a mental check and listen to your internal dialogue.Look at yourself in the mirror and listen to your first couple thoughts. Replace the negative self talk with positivity.

Watch our Mindset video!

https://www.youtube.com/watch?v=A8FXUQlowuI&index=4&list=PLK1-nntAzd8-hJsvXX2JYaKlrdqWejPv7


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 hardmagnum.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 [email protected]

Nutrition Guide


Nutrition GuideWHAT ARE MACRONUTRIENTS?Macronutrients (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.

CARBS

Carbohydrates are a main macronutrient that your body needs to function optimally and most importantly they 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 fuel your body optimally. 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.

PROTEIN

Protein should be incorporated in 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.

FATS

Fats 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 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 that meal is lower in carbs as these two macronutrients are both fuel sources for you body and should ideally be eaten at separate times.

Watch our Nutrition video!

https://www.youtube.com/watch?v=v_6PLnRg_j4&index=5&list=PLK1-nntAzd8-hJsvXX2JYaKlrdqWejPv7

Now Lets 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


HIGH ACTIVITYMORE THAN 3X PER WEEK

MAINTENANCE BODY WEIGHT(lb)x12-14



WEIGHT GAIN BODY WEIGHT(lb)x16-18



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



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 = 2,600 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

Make sure to download MyFitnessPal from the App Store! It’s a great way to track your daily macro goals!

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 macronutrients from there depending on your goals!

If you would like to manually calculate your macronutrients 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 a part and make sure you eat at your designated times so you aren’t under eating and overeating 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 in your phone! It will make your trips to the grocery store easier. Click here to return to

Quick Navigation.

Macro FriendlyGrocery ListVEGETABLES:

Broccoli Kale Asparagus CauliflowerSpinachSalad Greens Tomatoes Bell Peppers Onions Mushrooms Cucumbers Zucchini CarrotsPeas Green Beans

FRUITS: BlueberriesStrawberries Blackberries Raspberries Apples Pears BananasOranges Grapefruit Cantaloupe Pineapple

PROTEIN: Chicken Breast Turkey BreastSalmonCodCanned Tuna (in Water) Tofu Tempe Flank Steak EggsGreek YogurtMagnum Quattro Protein Powder

FATS: Almonds Cashews Natural Almond Butter Natural Peanut ButterFlaxseed AvocadoOlive Oil Avocado Oil Coconut OilHemp Hearts

CARBOHYDRATES: Oatmeal (Old Fashioned or Steel Cut)

Multi Grain Hot Cereal (Mix or Barley, Oats, Rye)

Cream of Rice Hot CerealYams or Sweet Potatoes Brown Rice Bean or LentilsQuinoaCouscousPotatoes with skin100% Whole Wheat Bread100% Whole Wheat PastaPumpkin or Squash Beets

SupplementGuide

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.

Supplement Guide“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 KauliusMagnum President

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 dialed in. 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.

Watch our Supplement video!

MAGNUM FOUNDATION STACK

Perfect Stack for Beginners

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

Hi-5: Five phase muscle building products with 5g of BCAA’s and the largest dose of HICA to prevent fatigue and repair your body.

Performance Greens: All organic greens and phytonutrient blend for optimal health and performance.

https://magnumsupps.com/product/magnum-challenge-male-stack-day-1-30/

https://www.youtube.com/watch?v=3TJU2xuE8j8&index=6&list=PLK1-nntAzd8-hJsvXX2JYaKlrdqWejPv7

MAGNUM FAT LOSS STACK #1

Decrease Fat Storage, Burn More Fat!

Mimic: Insulin mimicker, shuttles carbs and other nutrients into your muscle- eat carbs, get lean!

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 prevents fat storage, increases lean body mass and decrease abdominal and thigh fat.

MAGNUM FAT LOSS STACK #2

Accelerate Your Fat Loss!

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

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

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

Hi-5: Five phase muscle building products with 5g of BCAA’s and the largest dose of HICA to prevent fatigue and repair your body.

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!

https://magnumsupps.com/product/magnum-nation-fat-loss-stack-2/

https://magnumsupps.com/product/magnum-nation-fat-loss-stack-1/

MAGNUM MUSCLE BUILDING STACK #1

Build Lean Muscle!

Tonic: Tribulus testosterone booster, safe for males and females. Increased muscle mass, strength and recovery.

Limitless: Ultimate pre-workout formula with a six stage stimulant release to guarantee no crash! Scientifically formulated to increase strength endurance and energy for an insane workout.

Volume: Unbelievable pumps, unbelievable vascularity. Increases nutrient transport for a higher quality workout!

MAGNUM MUSCLE BUILDING STACK #2

Ultimate Strength and Endurance Stack!

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

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

Opus: Intra workout formula that delivers endless endurance and energy to take your workout to a whole different level, delays fatigue so you can go longer and harder.

Rocket Science: Crazy pre-workout that delivers insane focus and energy with a mood enhancement complex for the best workout you’ve ever had.

https://magnumsupps.com/product/magnum-nation-muscle-building-stack-1/

https://magnumsupps.com/product/magnum-challenge-male-stack-day-1-30-2/

Training Guide

Training TechniquesCARDIO

During 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.

INTENT

Training 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.

ACTIVATION

Truly 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.

Watch our Cardio video!

https://www.youtube.com/watch?v=XY_Uf6xEJ-A&list=PLK1-nntAzd8-hJsvXX2JYaKlrdqWejPv7&index=7

SUPERSETS

Completion 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 PERIODS

Rest 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.

TEMPO

The 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/ TECHNIQUE

The 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

Upper Body& Abs

Lower Body Full Body& Abs

Rest / Active Recovery

Recovery20minLISS Cardio

20minLISSCardio

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 StateElliptical Steady StateStairmaster Steady StateBike Steady StateRower Steady StateSwimming 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 & AbsPHASE ONE DAY 1

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

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

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

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

5) ABS

A) SUPERSET i) Around the World 20 ii) V Sit Hold 30 seconds Repeat 3x

B) SIDE PLANK 30 SECONDS EACH SIDE Repeat 3x

Watch our Ab Workout video!

Watch our Upper Body Workout video!

https://www.youtube.com/watch?v=tjIqnEfA9Lk&index=11&list=PLK1-nntAzd8-hJsvXX2JYaKlrdqWejPv7

https://www.youtube.com/watch?v=b0DvAZUu87Q&index=8&list=PLK1-nntAzd8-hJsvXX2JYaKlrdqWejPv7

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

2) SUPERSETa) Deadlift 15b) Dumbbell Lunge 15 each legRepeat 3x

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

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

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

Lower BodyPHASE ONE DAY 3

Watch our Lower Body Workout video!

https://www.youtube.com/watch?v=VfW4HeFaRkI&list=PLK1-nntAzd8-hJsvXX2JYaKlrdqWejPv7&index=9

1) WARM-UPa) Burpees 10c) Dynamic Stretching 1 minuteRepeat 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) ABS:

A) SUPERSET i) Around the World 20 ii) V Sit Hold 30 seconds Repeat 3x

B) Side Plank 30 seconds each side Repeat 3x

Full Body & AbsPHASE ONE DAY 5

Watch our Full Body Workout video!


https://www.youtube.com/watch?v=p5T9vMdAj-g&list=PLK1-nntAzd8-hJsvXX2JYaKlrdqWejPv7&index=10


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 RopePlyometrics Squat Jumps, Jumping Lunges,High Knees, BurpeesHigh Rep/ Light Weight TrainingSquat Press, Push Ups, Pull Ups, Deadlifts etc.




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).

Remember to do your post workout mental recovery!


Upper Body& Abs


RecoveryOptional

20min LISS Cardio

35minLISS Cardio

35minLISS Cardio

20minHIITCardio

Training GuidePHASE TWO

WEEKS 3-5

Upper Body & AbsPHASE TWO DAY 1





5) ABS

A) SUPERSET i) V Ups 15 ii) Mountain Climbers 20 Repeat 3x

B) RUSSIAN TWIST 10 EACH SIDE Repeat 3x





Lower BodyPHASE TWO DAY 3








Full Body & AbsPHASE TWO DAY 5






6) ABS

A) SUPERSET i) V Ups 15 ii) Mountain Climbers 20 Repeat 3x

B) RUSSIAN TWIST 10 EACH SIDE Repeat 3x













Remember to do your post workout mental recovery!


Upper Body& Abs


RecoveryOptional

30min LISS Cardio

30minHIIT Cardio

30minHIIT Cardio

30minHIIT Cardio

Training GuidePHASE THREE

WEEKS 6-8

Upper Body & AbsPHASE THREE DAY 1





5) ABS

A) SUPERSET i) Bicycle Crunch 15 Each Side ii) Lying Leg Raises 15 Repeat 3x

B) PLANK 1 MINUTE Repeat 3x





Lower Body & AbsPHASE THREE DAY 3






6) ABS







Full Body & AbsPHASE THREE DAY 5






6) ABS







Rest / Active Recovery

Recovery20minLISS Cardio

20minLISSCardio

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

Upper Body& Abs

Upper Body& Abs

Upper Body& Abs

Lower Body& Abs

Lower Body& Abs

Lower Body& Abs

Full Body& Abs

Full Body& Abs

Full Body& Abs

At Home BANDED TRAINING GUIDE

PHASE ONE:

PHASE TWO:

PHASE THREE:

RecoveryOptional

30min LISS Cardio

30minHIIT Cardio

30minHIIT Cardio

30minHIIT Cardio

RecoveryOptional

20min LISS Cardio

35minLISS Cardio

35minLISS Cardio

20minHIITCardio









Upper Body & AbsHOME WORKOUT DAY 1

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 Pushdow

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) ABS SUPERSET i) Lying Leg Raises 20 ii) Peak Plank 15 iii) Mountain Climbers 20 Repeat 3x

Watch our Warm-up and Mobility video!


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


https://youtu.be/9cgwNcbH9KU

https://youtu.be/z8n3fPEMKl0

https://www.youtube.com/watch?v=VmhAAWn0tw0&feature=youtu.be

Lower Body & AbsHOME WORKOUT DAY 3




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

4) LUNGE W/ BACK LEG ELEVATED Each Leg*

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

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



*Make sure you are doing the amount of reps per leg, times the amount of sets, when lunging. EX: Phase One: 15 Reps Left Leg, 15 Reps Right Leg, three times through



https://youtu.be/l9icRdV1GcQ



Full Body & AbsHOME WORKOUT DAY 5





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



*Make sure you are doing the amount of reps per leg, times the amount of sets, when lunging. EX: Phase One: 15 Reps Left Leg, 15 Reps Right Leg, three times through


https://youtu.be/p9EaLQ909-o



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