Maximilian Moves

Lean & Defined: 6-Week Transformation

Lean & Defined: 6-Week Transformation

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If you want to look your best and feel unstoppable, this is the protocol. A 6-week, full-body program built to shred fat, sculpt lean muscle, and boost your metabolism—all in just 30 minutes a day, using one kettlebell, a band, and your bodyweight. Train 4 days a week, with fresh combos every time and no two workouts the same, including a rotational day to target your core and mobility. Jump in, stay consistent, and see how strong, lean, and energized you can feel.
Goal:
Lean Muscle
HIIT, Bodyweight, Full Body, Core/Abs
6 weeks program 4 days/week <30 mins
Level:
All Levels
Goal:
Lean Muscle
HIIT, Bodyweight, Full Body, Core/Abs
6 weeks program 4 days/week <30 mins
Level:
All Levels

Workouts

Lean Muscle Circuit 1.0
Lean Muscle Circuit 1.0
4.8
343
Full Body Conditioning 1.0
Full Body Conditioning 1.0
4.9
202
 Isometric Burn 1.0
Isometric Burn 1.0
4.8
84
Rotational Shred Circuit 1.0
Rotational Shred Circuit 1.0
4.9
87
Lean Muscle Circuit 2.0
Lean Muscle Circuit 2.0
4.8
113
Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess

App Features

Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Airplay, Chromecast, Firestick and Cast2Web.
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/images/landing/features/reminders.pngframe
Reminders
Set workout reminders to stay on track!
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About Maximilian Moves

Online personal trainer

Hi, I’m Maximilian, and I’m here to guide you through a fitness journey like no other. Growing up, I spent countless hours training on the streets of NYC, using whatever I could find to build strength and stay fit. I started as a competitive swimmer and long-distance runner, constantly pushing my body—but no matter how hard I trained, I felt stuck. I was skinny, self-conscious, and frustrated that I couldn’t build the muscle and strength I wanted. That all changed when I discovered calisthenics and kettlebell training. These methods didn’t just help me gain strength—they redefined how I moved, trained, and built my body. Over the past six years, I’ve gone from training in the parks to becoming a full-time bootcamp instructor and kettlebell/calisthenics coach. Along the way, I’ve studied under top athletes and trainers, learning a variety of disciplines to create the most effective, engaging, and results-driven training methods. Now, I’m here to share that knowledge with you—so you can build real strength, move with confidence, and enjoy every step of the process. I know how easy it is to get bored doing the same workouts on repeat—and that’s exactly what we’re not doing here. I’m all about keeping things fresh with new moves and smart variations that challenge your body and keep your mind in the game. With kettlebell exercises, bodyweight movements, and resistance band training, you’ll build lean muscle, improve strength, and feel confident in your body — all in short, efficient workouts. It’s not about just getting bigger; it’s about feeling stronger, more capable, and more in control of your fitness journey.

Frequently asked questions

What do the workouts target?
So there is 4 main training days per week, plus an optional Rotation Day (highly recommended for bonus core and mobility work). Every workout is full-body, targeting legs, upper body, arms, and abs equally. You’ll rotate through: • Lower body sculpting (glutes, hamstrings, thighs) • 6-pack ab burnouts • Lean muscle-focused days • Conditioning - focus days (fat burn and endurance) • Strength - focus days (build lasting strength) • Rotation/Anti-rotation bonus day (core, hips, & shoulder stability).
What if I’m a beginner and I'm not very fit yet?
That’s exactly who this program was made for. We will start slow, build the basics, and then progress each week in difficulty, so your body can grow stronger without feeling overwhelmed. If a week feels too challenging, it’s more than fine to repeat that week until you feel more confident. You’ll feel stronger every session, and I’ll be with you every step of the way. Just take your time and trust the process!
Is this program suitable for women?
Yes! This program is 100% suitable for women. It’s designed to sculpt lean muscle, tighten the core and build strong legs and glutes—without adding bulk. You can expect to feel more toned, athletic, and confident with workouts that boost fat burn. As well as increasing strength and enhancing your curves in the right places.
What makes this program different?
This program is fast, fun, and always changing. With unique kettlebell and band combinations, you won’t encounter any boring repetition. Every workout keeps you challenged and progressing, so you actually look forward to training and stick with it.
How long are the workouts and where can I do them?
Every workout is designed to be 30 minutes max, including your warm-up & cooldown. Perfect for busy schedules — you can knock it out quickly at home, the gym, or even outside. All you need is one kettlebell, a set of bands, and a small space.
What kettlebell weights do I need?
You’ll want two kettlebells: one medium and one heavy. Recommended starting points: Females (Beginner): • Medium = 8–10 kg (18–22 lb) • Heavy = 12–14 kg (26–31 lb) Females (Intermediate): • Medium = 10–12 kg (22–26 lb) • Heavy = 14–16 kg (31–35 lb) Males (Beginner): • Medium = 12–14 kg (26–31 lb) • Heavy = 16–20 kg (35–44 lb) Males (Intermediate): • Medium = 14–16 kg (31–35 lb) • Heavy = 20–24 kg (44–53 lb) Pick weights that feel challenging by the final reps, but still allow clean form.
How will I feel after the workouts?
You’ll feel sweaty, energized, strong, and accomplished. You'll torch fat, build lean muscle, boost endurance, and start to see & feel the difference fast.
Can I repeat a workout?
Yes! You can repeat any workout as often as you want. Each time you repeat, try to lift heavier, add more rounds, move smoother, or shorten your rest to keep progressing.
What resistance bands do I need?
A simple set of bands will cover everything you need! Long loop bands for dynamic strength moves like presses, rows, and rotations. A set with light, medium, and heavy options is perfect.

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