The Total Fitness Plan

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Each phase is broken down below. With that, you're ready to go. Best of luck on your reformation. And remember, every body is different. Your experience will be unique. Your challenges will be your own. But you're not alone.

The 4-Week, Full Body Workout Program to Start Off

Drop the fast food, smokes, and general vices that plague your willpower and progress, and set the base with this program now. Also, don't forget to follow these six habits for your diet we are foregoing a structured meal plan for this program, you're only human ; the way you eat will determine a lot of your progress over the next three months.

It's time to get started. This routine emphasizes, above all else, creating a stable core and getting your body ready for more intense workouts as the weeks progress. That's not to say this one will be easy--you'll be running supersets for an hour here.

Total Body Workout + Weight Loss Tips!! Fat Burning Fitness Routine for Beginners, Home Exercise

Use Lat Pulldown if necessary. Complete all reps for one leg before switching. We're going for full body recomp, so on your cardio days go after a solid interval training routine.

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Pick your own, and follow this formula:. This week, we're cycling through the first phase of workouts with more intensity, emphasizing body composition above all else. This week we are upping the weight, intensity and expectations based on the previous weeks' workouts. This week begins the second phase, integrating more cardio endurance to improve body composition and work capacity.

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Strength Training

By the end, you'll be able to jump and run like an athlete, throw around some heavy weights in the gym, and look lean and mean. Fitness model and elite coach Andy Speer designed this program to give the type of one-on-one training experience his Manhattan clients pay big bucks for.


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You'll get daily workouts, but you'll also get detailed videos introducing each training cycle. In the videos, Speer breaks down the schedule and split, explains what exercises you'll be doing and why, and shows you what you can expect throughout the cycle and challenge. You're going to be working seriously hard during Total Fitness. Eating right and fueling your training appropriately will be a must! You'll get an easy-to-follow nutrition guide with macronutrient and supplement recommendations. Not only will proper nutrition optimize your results, it will optimize your overall health, too!

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