It’s best to complete the workouts in the gym, however the majority of these workouts can be completed at home or anywhere with enough creativity. Swap out weighted exercises for bodyweight ones or use different equipment like stretch bands or dumbbells. Any workout is going to be more effective than no workout, so do what you can with what you’ve got.

This or any other workout plan will help you get stronger, more physically fit and more athletic, but if you’re looking to see the best results possible, we recommend pairing it with healthy eating in the right amount for your needs. While you may see some result following this without paying any attention to your diet, the best results will come from both proper training and proper nutrition.

If you have a temporary injury, it’s important to take a break, and allow your injury to heal so you can come back to training once you feel ready. If your injury is chronic and something you’ve been dealing with for a long time (many months or years) then it’s time to be creative and work around it or seek professional help in healing it. The best thing you can do is consult with a doctor or specialist to find out what movements you should do and which to avoid.

The load for each exercise depends on the exercise, the workout, and your strength. This means the answer is different for everyone and for each workout. This is why we don’t dictate weight selection. If you are unsure, start with a light weight that you know you can handle. Try it out for a couple of reps, and then make a decision based on how that feels. The weight should be heavy enough that the number of reps given is challenging on your first set. If you cannot complete a full set, then reduce the weight. Focus on controlling the weight well and feeling the contraction working your muscles. Most importantly - safety first. Don’t lift a weight so heavy it could cause injury. Be smart.

No. Consider that set an extra “warm up set”. Then start the set over but increase the weight so you feel challenged.

Substitutions are welcome. When it’s busy, you can substitute equipment, or substitute similar exercises (i.e. dumbbells for barbells). You can also use stretch bands in place of a cable machine, a swiss ball instead of a bench, or get creative in any other way you need. Your workouts will still be effective even if you do these workouts a little differently than they are written.

No. There is already plenty of cardio built into this program. Plus, take notice of how high your heart rate is during the strength training and circuit training workouts. Focus more time on cleaning up your diet, eating the right portions, and getting plenty of sleep. This is optimal for sustainable fat loss, not excessive cardio.

Although this program is not designed specifically for beginners, beginners are welcome to modify this program by reducing the number of reps, number of sets, and/or number of exercises. If you are new to training and you are not sure what to do to make this plan fit your level then please ask us. That’s the beauty of being part of a team, we’re all here to help you and want you to succeed.

Do the best that you can to complete other workouts at home. You can substitute dumbbells for barbells, or use stretch bands, or even just do bodyweight exercises. Make an effort to do some kind of training a minimum of 4x per week. It doesn’t have to be always at the gym. It’s okay to customize these workout plans to your needs and use what you have.

Yes! Soreness is a good thing, it means your muscles are repairing themselves and coming back stronger. Embrace it! Once you get your body moving again and the blood flowing you’ll feel better and get through it. If you are extremely sore you can take one extra rest day, but after a few weeks on this program you should be able to do all the workouts.

If you feel sick, stay home and recover.

The best time for you to workout is whenever you have the best energy, focus, attention and time. Choose the time of day that you prefer. Your results will be best whenever you can get the best quality workouts done.

Build lean muscle, lose fat, and improve your athleticism (balance, coordination, and speed) at the same time.