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Goal Setting

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Workout and Nutrition Prep

Getting Started

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Week 1 Nutrition - Carb Cycling

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Week 1 Workouts - Rise and Shine

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Week 2 Nutrition - Fighting Inflammation

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Week 2 Workouts - Rise and Shine

Phase 1: Weeks 1 & 2

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Week 3 Nutrition - Carb Cycling

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Week 3 Workouts - Be Super

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Week 4 Nutrition - Supplements and Macros

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Week 4 Workouts - Be Super

Phase 2: Weeks 3 & 4

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Week 5 Nutrition - Mid-Point Check-In

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Week 5 Workouts - Circuits

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Week 6 Nutrition - Herbs and Spices for Metabolism

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Week 6 Workouts - Circuits

Phase 3: Weeks 5 & 6

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Week 7 Nutrition - Boosting Immunity

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Week 7 Workouts - The Big Finish

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Week 8 Nutrition - Finish Strong

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Week 8 Workouts - The Big Finish

Phase 4: Weeks 7 & 8

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Bonus Days

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Phase 1, Day 1: New Workouts

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Phase 1, Days 2 & 3: New Workouts

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Phase 1, Days 4 & 5: New Workouts

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Phase 2, Days 1-3: New Workouts

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Phase 2, Days 4 & 5: New Workouts

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Phase 3: New Workouts

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Phase 4: New Workouts

Exercise Library

<h2>Bonus Day 1: Choose Your Favorite HIIT Workout + Low Carb</h2> <shortcode type="jwplayer" props='{"jw_media_id":"y2jeInWU"}'></shortcode> <h2>Bonus Day 2: Upper-Body Lactate Circuit + Low Carb</h2> <shortcode type="jwplayer" props='{"jw_media_id":"672zKQbQ"}'></shortcode> <p><strong>Workout:</strong> Upper-Body Lactate Circuit</p> <p><strong>Nutrition:</strong> Low-Carb</p> <p>Do each exercise for 30 seconds, and rest five seconds between moves. Perform the circuit three times through. Rest one to two minutes between rounds.</p> <h4>Exercises</h4> <ul> <li>Seal Jack</li> <li>Dumbbell Rear-Delt Raise</li> <li>Two-Arm Dumbbell Bent Over Row</li> <li>Alternating Biceps Curl</li> <li>Overhead Triceps Extension</li> <li>Hammer Curl</li> <li>Narrow Push Up</li> </ul> <h3>Seal Jack</h3> <shortcode type="jwplayer" props='{"jw_media_id":"KXEAgZoa"}'></shortcode> <h3>Hammer Curl</h3> <shortcode type="jwplayer" props='{"jw_media_id":"oLNmdtVO"}'></shortcode> <h3>Narrow Push-Up</h3> <shortcode type="jwplayer" props='{"jw_media_id":"BVKPIW4u"}'></shortcode> <hr> <hr> <h2>You Did It!</h2> <p>Congratulations! Before you jump off, remember to take your final measur...</p>