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

*This program requires a pair of dumbbells

* The workouts are designed for all levels * Beginners: go slow, use less weight, use longer rest periods, and focus on form * Advanced: increase weight, reps and reduce rest time as you progress

* Weight training 2 times per week *HIIT workouts 2 times per week *1 Challenge Workout Day * 1 days of active rest: When you rest from lifting, you should still remain active. Do cardio/ab workouts, play sports, go for a hike or a long walk * 1 full rest day

* Get proper sleep (7-9 hours a night is a must) * Dedicated nutrition regimen that consists only of wholesome, natural ingredients (get our nutrition guide in “extras” 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