You need a gym membership that has standard workout equipment. Specifically a variety of dumbbells, kettlebells, machines, cables, booty bands and resistance bands.

Increase overall lean muscle mass Get lean and burn fat Build core strength Improve posture Improve mental clarity and focus

Each week you will have one full body, one push workout, one leg day, and one pull workout. You also have an optional HIIT cardio workout but you can choose to rest if you need it. Make sure to take a full rest day each week and take time to stretch and foam to help your body recover. This program is 6 weeks long. Weeks 7-9, will be the same workouts but reps and sets will vary. Weeks 10-12, will be the same workouts but reps and sets will vary.We have the same workouts for three weeks in a row because the brain and the body take time and intentional practice to develop a new movement pattern. So the goal is to get more proficient at an exercise (improve technique and form) and increase the weight, to see significant changes in your strength and your body. Tempo is important; meaning you don't need to rush through your reps. Take your time and let those muscles feel the tension for best results. My challenge to you is to lift heavy while maintaining good form. Here's a good indicator to help you know if you're lifting enough. If you have 10 reps of bicep curls and you get to rep 5 or 6 and you don't feel challenged at all, then you're not lifting heavy enough. Those last 3-4 reps should be challenging to finish. So lift heavy but don't compromise your form. Don't be afraid to slow the rep so you can focus on better technique and form.

Get proper sleep (7-9 hours a night is a must) Dedicated nutrition regimen that consists only of wholesome, natural ingredients (get my nutrition guide in “Insights” section of the app) Drink at least eight 8 oz glasses of water daily Make sure to use active and full rest days to allow muscles to recover Ice cold showers in the morning and after workouts are highly recommended

Once you complete these six weeks, I recommend you move on to the Progressive Overload P1 or the weekly training workouts. I'm proud of you for being here! Keep showing up every single week and be intentional every workout. Give your all over the next six weeks and keep getting after it!