Total Body Strength 2

Plan details

Duration
Duration

4 weeks / 5 days per week

Level
Level

Intermediate / Advanced

Environment
Environment

Home / Outdoor

Target group
Target group

Full Body

Plan description

Build as much muscle and strength as possible without using any equipment. ▪️ How can you build muscle without weights? Bodyweight only training doesn’t have to be inferior to weight training, you just have to apply the right techniques. Your muscles don’t know weight, they know tension, and you will be applying plenty of tension in the next 4 weeks, using only your bodyweight. Total Body Strength 2 increases the intensity and difficulty of the first program, since you will be performing more challenging moves and build up training volume over the next 4 weeks. Bodyweight training is beneficial for building muscular endurance, improve balance, mobility, while saving your joints, and allows your body to recover faster. Every workout is different. Pace, rest-work periods, and tempo will vary as well as the training methods which include circuits, supersets, giant set, calisthenics, pyramids, tabata, ladder, EMOM, APEX, balance, body combat, until failure, mini challenge, isometrics, plyometrics, cardio, compound movements, isolation, and more. The variety will keep you from getting bored. ▪️Who is it for? - This program designed for intermediate-advanced levels - It’s for those, whose goal is to build muscle and strength, improve functionality, mobility, and balance - It’s for those who want to challenge themselves in a unique, fun way using their own body - It’s for those who doesn’t have access to gym due to COVID or other reasons - It’s for those who doesn’t have access to expensive equipments - It’s for those who can not lift heavy weights due to injury ▪️Is is just lots of push ups and crunches? Not at all! This program has over 300 unique exercises to hit specific muscle groups that will help you to build up strength and challenge you in a unique way. ▪️What if I can not perform an exercise? The option is always there to do the scaled back (L1) variation of a demanding exercise, or you can follow the Total Body Strength 1 program that is designed for beginner-intermediate levels. ▪️How many workouts and how long do they take? You have 5 workouts per week Time: 20-55 minutes per workout Average workout time: 38 minutes All workout times include warm up and cool down as they are essential parts of any program. ▪️How am I going to stay consistent? I built-in to your workout plan a science and research based training program to help you end the cycle of starting and failing your fitness journey. My hope is that these short videos will widen your perspectives, simplify and clarify some of the (mis)information about fitness, and help you make exercising and living a healthier life a simple routine. The "Beyond Motivation" program is exactly for you. ▪️Nutrition What you eat is integral part of my programs. Believe me, how you fuel your body can make or break the results of your workouts. Beyond that, being healthy is not merely the absence of disease, but it is complete state of physical, mental, and social well-being. Your health affects all parts of your life from brain function to physical and mental well-being; including your mood, your productivity, your relationship, and much more. There is strong link between your food choices and overall health. It is my responsibility to educate you and help you you create sustainable healthy eating habits, and I don’t take this lightly. I have included for you: - Detailed nutrition guidance that will help you understand what you need to eat in order to fuel your workouts and set yourself up for success during and beyond the program. - 7-day meal plans - for virtually every diet and dietary requirements - with a perfect balance of structure and flexibility, so you can seamlessly implement it to your own lifestyle - Hundreds of quick healthy recipes available at you fingertip, each with detailed nutrition information This approach is more realistic, completely adaptable to your taste, and it save your from stressing about your diet.

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