This phase focuses on activating and recruiting all of your muscles by teaching your body the correct form and creating a mind-muscle connection with every movement. Movements are performed in a slow tempo to allow the right signal to be sent to the brain while using moderate weights in order to avoid injury.

• 4 weeks long
• 3 Resistance Training Days
• 3 Cardio Days
• 1 Active Recovery Day
• 1 Off and Recovery Day

If you are on a tight schedule, keep in mind that you can adjust the sets and the rest period to cut down on your time spend in the gym.  3 sets minimum for each movements and 60 secs max for your rest periods. 

This phase focuses on building your endurance level and improve your cardiovascular system. All movements are performed in a fast tempo and will also involve supersets in order to provide a good challenge for the heart.

• 4 weeks long
• 4 Resistance Training Days
• 2 Cardio Days & Active Recovery Day
• 1 Rest & Recovery Day

This phase focuses on building your endurance level and improve your cardiovascular system. All movements are performed in a fast tempo and will also involve supersets in order to provide a good challenge for the heart.

• 4 weeks long
• 4 Resistance Training Days
• 2 Cardio Days & Active Recovery Day
• 1 Rest & Recovery Day

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