What are the goals of this program? Increase overall lean muscle mass
Get strong and burn fat
Build core strength
Improve posture
Improve mental clarity and focus
What do I need to participate? You need a gym membership that has standard workout equipment
A positive attitude and dedication to the program
Who are these workouts for (skill-level)? The workouts are designed for all levels
Beginners: go slow, use less weight, use longer rest periods, and focus on form. Watch the workout videos ahead of time to help you with proper form and movement.
Advanced: increase weight, reps and reduce rest time as you progress and up your intensity!
Weight training 3-4 times per week
2 upper days
2 lower day
1 day full body split/*optional
2 days of active rest: When you rest from lifting, you should still remain active. Do HIIT cardio/ab workouts, play sports, go for a hike or a long walk
1 full rest day
What if I don’t have time for the listen workout? Do one less round of each set so you are still getting in all the exercises. Make sure you still take time for proper form and do what you can with the time you have! Remember, a little workout goes a long way!