Home & Gym Guide

Upper Body & Core

$50.00

This program is designed to improve upper body strength, core strength, and endurance. You’ll be incorporating high intensity interval training/cardio with weight lifting while focusing on the upper body, core, and legs.  The program is set up for 5 training days and 2 rest days and can be completed in the comfort of your own home or in the gym. You will need:

  • 2 sets of dumbbells ​- 5-15 lbs​ for upper body ​and  ​20-30 lbs​ for lower body
  • Exercise ball
  • Jump rope
  • Exercise Mat

This program is designed to improve upper body strength, core strength, and endurance. You’ll be incorporating high intensity interval training/cardio with weight lifting while focusing on the upper body, core, and legs.  The program is set up for 5 training days and 2 rest days and can be completed in the comfort of your own home or in the gym. You will need:

  • 2 sets of dumbbells ​- 5-15 lbs​ for upper body ​and  ​20-30 lbs​ for lower body
  • Exercise ball
  • Jump rope
  • Exercise Mat

Preview

Preview

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What's included

Weekly Plan

You will get a weekly upper body home/gym training fitness plan

Videos

Instructional Workout Videos for every exercise

Nutrition Tips

Guide to show you how to meal prep and grocery lists (including for those who follow a vegan diet)

Schedule

Workout schedule is 5 times a week

Support

Access to Private Facebook Support Group

Bonus

Get my Quick Start Guide to Intermittent Fasting with the purchase of this program

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Frequently Asked Questions

Once you have completed the purchase, you will receive a confirmation email and a digital download email (check your spam if you haven’t seen it in your inbox), the digital download email contains your downloadable and ready to use guide. You will get a PDF file that you can view on all of your devices. To access your guide, all you must do is click the digital download link and save it to your device. Please make sure to download your guide to keep it forever, as each link is only valid for 24hrs after first accessing it.

Yes, this program is everyone. Whether you’re a beginner or advanced, this program is for you.

Expect to FEEL the results of your training sooner than you SEE them. People who start a new exercise program and are consistent in getting their workouts done typically report improvements in sleep, mood and energy levels within two to three weeks. Changes in body composition often take longer to notice; the more consistent you are with your workouts and the closer you adhere to your nutrition plan, the sooner the results will become noticeable (to you and to others too!). Try focusing on not getting on the scale and focus on things like how many more pushups you can now perform and how your favorite jeans fit.

Stretch after you are warmed up, and if you want to stretch after your workout, go for it.

Train when you’re least likely to blow it off or be forced to cancel. It will take you 10-21 days to adapt to a new training time, so stick to your plan and power through.

Depending on your health and fitness goals, you’ll need to commit to a minimum of 3 days of exercise each week to see results. Any fewer than that and each workout will feel like you’re starting all over again each and every time.
Ideally, you should have some form of fuel in your system before you work out. Eating a small amount of a easily digested carbohydrate an hour or so before you hit the gym ensures that you’ll have enough energy in the tank to get through your program. Try fruit and yogurt or toast and peanut butter; not too much or you’ll feel sluggish and heavy. If, however, you exercise first thing in the morning, eating before  your workout may not be an option. Many people find that they can tolerate cardio on an empty stomach, but need fuel to get through a strength training session. Experiment with the types of food and the timing of your pre-workout meal to discover what works best for you.
Eating after a workout is important. You need to replenish your glycogen stores and ‘feed’ the muscles that you’ve just trained. Drink a protein shake or eat a small snack consisting of protein and easily digested carbohydrates within 30 minutes of training and then your next meal an hour or two later. Common post-workout nutrition ‘mistakes’ include eating too much (if you burn 300 calories during your workout, you don’t want to be consuming a 500 calorie protein) and choosing less than healthy options

You’d think that as your body becomes stronger and more familiar with the exercises your workouts would start to feel easier. Indeed, many people who ‘go it alone’ in the gym report exactly this. When exercises are progressed frequently and consistently, the body never truly adapts to the workout, making each feel just as challenging as the one before.

Wearing a hat is what works best for me. The key is to never take the hat off until its completely dry.

Frequently Asked Questions​

Once you have completed the purchase, you will receive a confirmation email and a digital download email (check your spam if you haven’t seen it in your inbox), the digital download email contains your downloadable and ready to use guide. You will get a PDF file that you can view on all of your devices. To access your guide, all you must do is click the digital download link and save it to your device. Please make sure to download your guide to keep it forever, as each link is only valid for 24hrs after first accessing it.

Expect to FEEL the results of your training sooner than you SEE them. People who start a new exercise program and are consistent in getting their workouts done typically report improvements in sleep, mood and energy levels within two to three weeks. Changes in body composition often take longer to notice; the more consistent you are with your workouts and the closer you adhere to your nutrition plan, the sooner the results will become noticeable (to you and to others too!). Try focusing on not getting on the scale and focus on things like how many more pushups you can now perform and how your favorite jeans fit.

Wearing a hat is what works best for me. The key is to never take the hat off until its completely dry.

Stretch after you are warmed up, and if you want to stretch after your workout, go for it.

Train when you’re least likely to blow it off or be forced to cancel. It will take you 10-21 days to adapt to a new training time, so stick to your plan and power through.

Yes, this program is everyone. Whether you’re a beginner or advanced, this program is for you.
Depending on your health and fitness goals, you’ll need to commit to a minimum of 3 days of exercise each week to see results. Any fewer than that and each workout will feel like you’re starting all over again each and every time.
Ideally, you should have some form of fuel in your system before you work out. Eating a small amount of a easily digested carbohydrate an hour or so before you hit the gym ensures that you’ll have enough energy in the tank to get through your program. Try fruit and yogurt or toast and peanut butter; not too much or you’ll feel sluggish and heavy. If, however, you exercise first thing in the morning, eating before  your workout may not be an option. Many people find that they can tolerate cardio on an empty stomach, but need fuel to get through a strength training session. Experiment with the types of food and the timing of your pre-workout meal to discover what works best for you.
Eating after a workout is important. You need to replenish your glycogen stores and ‘feed’ the muscles that you’ve just trained. Drink a protein shake or eat a small snack consisting of protein and easily digested carbohydrates within 30 minutes of training and then your next meal an hour or two later. Common post-workout nutrition ‘mistakes’ include eating too much (if you burn 300 calories during your workout, you don’t want to be consuming a 500 calorie protein) and choosing less than healthy options

You’d think that as your body becomes stronger and more familiar with the exercises your workouts would start to feel easier. Indeed, many people who ‘go it alone’ in the gym report exactly this. When exercises are progressed frequently and consistently, the body never truly adapts to the workout, making each feel just as challenging as the one before.

Are you Ready to get fit?

Whether you’re an absolute beginner, intermediate, or advanced, this workout guide makes it simple to get in shape and stay in shape. Don’t wait another day, let me help you achieve your fitness goals. This program is:

  • Perfect for all levels from beginner to advanced
  • Immediately available after purchase
  • Includes shopping lists, nutrition tips and video demonstrations of every exercise
Start today

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