NEW YEAR, NEW ME

Let’s start this new year off right 🎉

This is a six week program with 5 workout days however if you only have the ability to do 4 days you can take out the last day, functional full body. This program is designed to help you lose fat while also building lean muscle so we can get toned in the new year! As opposed to my other programs, we will be doing higher reps and lower weight for most exercises. For majority of exercises, we will be in the 8-15 rep range (see below to understand how to properly utilize rep ranges).

I did not specifically add cardio workouts to this program however I would highly recommend adding 20-30 minutes of moderate to high intensity cardio 3-4 times per week especially if you are looking to cut down and lose weight. My recommendation would be to do 20-30 minutes on the stair master after your upper body days and 20-30 minutes of incline treadmill walking on your lower body days. Since the functional full body already has a stairmaster workout included you don’t need to do additional cardio on that day.

WHAT ARE REP RANGES?

For this program we will primarily be using either 8-10, 10-12 or 12-15 rep range. Here’s what that means, if you:

• Can get 10 reps (top number of the range) with the weight you are at, on the next set UP THE WEIGHT • Can get 9 reps (middle number(s) of the range) with the weight you are at, on the next set STAY AT THE SAME WEIGHT • Can only get 8 reps (bottom number of the range) with the weight you are at, on the next set DECREASE THE WEIGHT

Essentially if you finish a set at the top of the rep range that means you can go up in weight, if you finish the set at the bottom of the rep range you should go down in weight.

Happy New Year, let’s make 2024 the best one yet!