-Increase overall lean muscle mass in all key body parts -Get lean and burn body fat -Build strong foundation (frame of the body) -Build core strength -Improve posture -Improve mental clarity and focus

-You will have to train with weights 3-4 times per week -You may also include 2 days of active rest (days where you play sports, run, move around), or try the optional challenge each week to step up your game! -When you rest from lifting, you should still remain active. Do HIIT cardio / abs workouts, play sports, go for a hike or a long walk in nature - 1 full rest day

- You need a gym membership that has standard workout equipment - A positive attitude and dedication to the program

Substitutions can be made. Just make sure you choose something that matches what you are doing. If you don't have an Assault bike for example than substitute in a rower or do some running sprints. If you don't have a medicine ball for the medicine ball push-ups than do regular push-ups or elevate one hand on a different object. Use your best judgment.

(amrap)- There are two meanings. In this program it is meant as As Many Rounds As Possible. The other meaning is As Many Reps As Possible.

That is ok. Get as many reps as you can with proper form and then rest as needed before completing the remaining reps. My advice is to stop short of complete failure because once you hit that point it happens much faster on the next set.

You can still do this program! Just increase the weight and intensity, and lower the reps to build more muscle mass!

Message me in the app for any questions you have. I would love to see your progress pictures/videos. Tag me on Instagram and use the hashtag #NOSZKASTRONG