8 Week Transformation Coaching (Food & Fitness)
Give me 8 weeks to transform your mind and body through education and accountability. We will discuss a game plan based on your individual goals and current status. The game plan will incorporate the organization of workouts along with access to my workout library, the balancing of nutrition and macronutrients and weekly coaching calls to discuss progress. This is what it looks like:
> Access to entire workout library
> Organization of necessary workout styles and timing
> Education of macronutrients
> Training on how to count macros
> Daily tracking of progress via live documentation
Only clients committed to these changes will be accepted.
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Upper body and Core 28
Equipment: Dumbbells
Theme: Supersets, 3 intervals
Artist: Yung Kartz
Track: One and Only
Artist: Yung Kartz
Track: Seattle -
The Ultimate Band Circuit
Equipment: Mini Bands
Theme: Single Strength Circuit
Artist: Shaolin Dub
Track: Bad-Terrain
Album: Dual RealitiesOutfit: Sweaty Girl, use code for 20% discount "priscillarojas20"
Bands for Purchase: https://streethiits.com/collections/resistance-bands -
Lower Body Bands 25
Equipment: Mini Band & Glute band, Optional Dumbbell
Theme: All Band Work
Music Artist: Shaolin Dub
Track: Back Turn
Album: Dual Realities -
Total Body Strength 30 - Suspension Straps Only
Equipment: Suspension Straps
Theme: Circuits -
Lower Body Warm 10
Equipment: Mini band & Mat
Theme: Lower Body
Outfit: Sweaty Girl, use code for 20% discount "priscillarojas20" -
Legs & Booty 38
Equipment: Dumbbells, box & ankle weights (optional)
Theme: Strength & Condition -
Upper Body Bands 20
Equipment: Mini bands
Theme: All bands
Outfit: Sweaty Girl, use code for 20% discount "priscillarojas20" -
Kettlebell Workout 30
Equipment: Kettlebell
Theme: Kettlebell CombinationsArtist: Shaolin Dub
Track:Bad- TerrainArtist: Yung Kartz
Track: Entitled & Flash -
Bootcamp 40
Equipment: Bench, Dumbbells & Resistance Band
Theme: Upper body to Lower Body
Outfit: Sweaty Girl, use code for 20% discount "priscillarojas20" -
Upper Body Bands 20
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Core Conditioning 15
Equipment: Mat & Ab Ball
Theme: Multi-Directional MovesArtist: Audiobinger
Album: Quarantine Beats Vol.1
Track: I Used to Love Hip-Hop -
Legs & Core 25
Equipment: Mat, Dumbbells & Sliders
Theme: Ladder Style
Outfit: Sweaty Girl, use code for 20% discount "priscillarojas20" -
Full Body Mobility 30
Equipment: None
Theme: Full body. Lubricate your joints, increase your range of motion, eliminate pain and more.
Artist: Vincent Augustus
Track 1: Ishmael
Album: Ishmael
Track 2: Icon
Album: Icon -
Bootcamp 30
Equipment: Bench, Resistance band, Dumbbells & Mini band or Booty band
Theme: Circuit Style
Outfit: Sweaty Girl, use code for 20% discount "priscillarojas20" -
Upper Body Strength 25
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Total Body Strength 20
Equipment: Bench
Theme: Total Body Strength
Outfit: Sweaty Girl, use code for 20% discount "priscillarojas20" -
Lower Body Strength 20
Equipment: Bench, Mat & Dumbbells
Theme: Mirror Me (Posterior & Anterior Supersets)
Outfit: Sweaty Girl, use code for 20% discount "priscillarojas20" -
Upper Body Warm 8
Equipment: None
Theme: Upper Body
Outfit: Sweaty Girl, use code for 20% discount "priscillarojas20" -
Legs & Core 25
Equipment: Dumbbells, Mini band, Sliders
Theme: Legs & Core
Outfit: Sweaty Girl, use code for 20% discount "priscillarojas20" -
Total Body Strength 40
Equipment: Mat, Dumbbells & Resistance Band
Theme: Heavy core work
Outfit: Sweaty Girl, use code for 20% discount "priscillarojas20" -
Repetition Challenge: Jump rope
Equipment: Jump rope
Theme: 12 minutes: as many reps as possible -
Total Body Warm 10
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Lower Body Strength 25
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Total Body Strength 40
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Sledgehammer Circuit
Equipment: Sledgehammer
Theme: Circuit Style -
Total Body Strength 30 (Bodyweight)
Equipment: None
Theme: Interval style -
Shoulders 18
Equipment: Dumbbells & Mini Band, Optional Mat
Theme: Push/Pull -
Total Body Strength 18
Equipment: Dumbbells
Theme: Animal Flow plus Resistance -
Socks Only TBS 28
Equipment: Socks
Theme: Total Body Strength Circuits -
Athletic Performance 25
Equipment: Hurdle, Mini Band, Sandbag or Medball, Optional Cone & Mat
Theme: Interval style -
Upper Body Strength 25
Equipment: Dumbbells
Theme: Isometrics and supersets -
Lower Body Strength 20
Equipment: Dumbbells & Mat
Theme: Strength & Power -
Glute Activation 12
Equipment: Mini Band
Theme: Mobility & Isolated Work
Outfit: Sweaty Girl, use code for 20% discount "priscillarojas20" -
Lower Body Warm 10
Equipment: None
Theme: Mobility plus Warm up
Outfit: Sweaty Girl, use code for 20% discount "priscillarojas20" -
Lower Body Strength 25
Equipment: Dumbbells, Mini Bands
Theme: Circuit Style
Outfit: Sweaty Girl, use code for 20% discount "priscillarojas20" -
Bootcamp 30
Equipment: Bench, Mini Band, Dumbbells
Theme: Bootcamp Circuits
Outfit: Sweaty Girl, use code for 20% discount "priscillarojas20" -
Upper Body Warm 8
Equipment: None
Theme: Mobility plus Warm up
Outfit: Sweaty Girl, use code for 20% discount "priscillarojas20" -
Upper Body Warm 10
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Lower Body Bands 20
Equipment: Mini Band & Mat
Theme: Push and Pull Supersets -
Total Body Bands 28
Equipment: Mini Bands
Theme: Circuit Style Strength
Artist: Shaolin Dub
Track: Growing Resistance
Album: Dual RealitiesOutfit: Sweaty Girl, use code for 20% discount "priscillarojas20"
Bands for Purchase: https://streethiits.com/collections/resistance-bands -
Full Body Floor Workout 40
Equipment: Dumbbells, booty band, optional ankle weights
Theme: Everything on the floor -
Glute Burnout 12
Equipment: Fabric Band
Theme: 6 Moves, 3 Sets -
3.16 MBWorkout Calendar Example
3.16 MB
