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How long are the workouts?

The follow along home workouts are less than 45 minutes in length and the gym workouts should be completed within an hour (as long as you're timing your rest).

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Do I need to register at the beginning of the month?

Your month begins when you register, you will have the current program for 4 weeks even though I do upload the new program on the 1st of each month. 

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Are your workouts more strength based on HIIT?

It's a strength based program. So we prioritize lifting weights over all else. Most of the exercises are done in a controlled manner (I believe in a slow tempo) but there will be an occasional exercise that is more explosive. I do not believe in HIIT, I believe in improving your strength, mobility and coordination (which will all improve with this program). I do give a lot of supersets and giant sets so you have minimal break between some of the exercises and that is how our cardio capacity improves simultaneously.

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How much space is needed for the home option?

You do not need much space, just enough for a mat. Sometimes we use an elevated surface, so having a sturdy chair, or a couch that you can use is ideal.

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What size dumbbells do you recommend for the home option?

There is no one way fits all to choosing your weights. The more time you spend working out the easier it will get. Keeping track in your workout log will also help you for future workouts as well help with you determine if you should increase the weight. 3 different sets of dumbbells are optimal but 2 can work. Ideally a light, medium and heavy set.

Loose Guide:

Light: 5lbs-10lbs

Medium: 12.5s-17.5lbs

Heavy: 20s-25s

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Do you have a coaching option with this program?

Unfortunately I do not. As my online presence has grown I am unable to give one on one attention to everyone. I created this program to be able to reach more people at a cheaper cost FOR YOU. So you can now use my methods at a discounted price wherever in the world you may be!

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What if the gym is too busy to do a superset, giant set or circuit?

Try your best to stick to the workouts as programmed. But sometimes there is no way to do a specific combo in a busy gym. In that situation you can you do a different combo within that workout. (Choose another exercise to superset or to fill the giant set) Try to do a similar amount of exercises back to back then what is written in the program. If you cannot complete the circuit, it is ok to break it up and simply reduce your rest periods as much as you can.

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Do you need to take a day off in between the workouts?

For best results, I would recommend trying to have a day off in between the workouts but it is not necessary. You can perform two of the weight training sessions on back to back days but definitely not three in a row.

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Is this only for advanced lifters?

No, this program is suitable for all lifters. But if you are new to the lifting, you will use very light weight and focus on executing the moves properly for the first month and then begin to increase the weight once the movement patterns are performed with proper technique. This program is not recommended for someone with any chronic injuries or pain. Talk to your doctor first to find out if a weight training plan is right for you.

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Can I substitute a movement if it doesn’t feel right, or if I don’t have that piece of equipment?

I choose these specific combos and exercises because they yield great results. But that being said NEVER POWER THROUGH PAIN! If an exercise is causing you any grief, try reducing the load first. If it still feels uncomfortable substitute it for an exercise that targets similar muscles groups. If your gym is missing a piece of equipment you can switch a full body exercise for another full body move, or a leg exercise for another move that targets the legs , an arm exercise for another one that targets the arms, etc...

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Should I do cardio with this plan?

Gym cardio is not required for results with this plan. But I do want you to start moving more on your non- lifting days. My preferred type of low intensity steady state is simply walking because you can do it anywhere. Adding in daily walking can drastically improve your results. I recommend adding 4-5k steps daily.

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