FITNESS
AND CONDITIONING

Freak Mode

Program Overview

Get started, get lean, get fit! This is a pyramid structured program divided into two phases. This program i​s designed to add size and strength, maximize fat loss, and improve performance. The workouts are brief and intense and don’t require you to take up residence in the gym. You’ll pack in serious volume, but you’ll still be in and out of the gym in about 40 minutes.

Program Schedule

The program is pyramid built, starting low to heavy weight and high reps mixed with cardio. Rest period will be minimum, like only 20-30 seconds.
The schedule looks like this – Alternate Days (For example Monday, Wednesday, Friday) – Weight Training
Tuesday and Thursday – HIIT and full body
Saturday and Sunday – Rest

What do you get?

Complete guide, not just with the routine but I will be there with you with each set, each rep for those 40mins and even after to stretch and even on off days, making sure you follow the diet. You will get, nutrition guideline (protein needed, carbs, fat, macronutrients, supplementation), diet plan, counted calories. I will also be checking up with you on off days.

Duration

Program Level

Workouts

Equipment

60 Days

Beginner/Intermediate

5 each week

Whole Gym

That’s Circuit (Men and Women)

Program Overview

A natural selection, if you are trying to work on your endurance. Just 3 days in a week, but a demanding workout program. You will be wheezing in the beginning, but by the end of this program you will be floating on clouds.

Program Schedule

This is a circuit program which will include 8 workout circuits. Target is to finish the circuit within 60 seconds. The schedule looks like this:
Alternate Days (For example Monday, Wednesday, Friday) – Circuit
Tuesday and Thursday – Cardio
Saturday and Sunday – Rest

What do you get?

Complete guide, not just with the routine but I will be there with you with each set, each rep for those 30mins and even after to stretch and even on off days, making sure you follow the diet. You will get, nutrition guideline (protein needed, carbs, fat, macronutrients, supplementation), diet plan, counted calories. I will also be checking up with you on off days.

Duration

Program Level

Workouts

Equipment

14 Days

Beginner/Intermediate

5 each week

Whole Gym

30 Day Shredded

Program Overview

It’s a hardcore custom workout and nutrition schedule optimised to bring out your potential when it comes to leaning, while increasing your strength. It is a 4 week strength and conditioning training program, for those who would dare to dive into the rabbit hole of Strength and Conditioning.

What to expect (4 workouts per week/60 mins)

You Burn calories while at the same time getting stronger and toned. Stay dedicated and focused and you will be surprised what your body is capable of.

What do you get?

Complete guide, not just with the routine but I will be there with you with each set, each rep for those 60mins and even after to stretch and even on off days, making sure you follow the diet. You will get, nutrition guideline (protein needed, carbs, fat, macronutrients, supplementation), diet plan, counted calories. I will also be checking up with you on off days.

Duration

Program Level

Workouts

Equipment

30 Days

Beginner/Intermediate

4 each week

Whole Gym

Beginners Guide to Fitness (Men and Women)

Program Overview

The easiest and the ultimate program that will make you understand the Ins and Outs of Fitness, Nutrition and Supplementation. This is a program designed for those who lead a busy lifestyle. It’s the first Step to living a healthy life.

Program Schedule

We shall be hitting two muscle groups and full body workouts. And it goes like this:

  1. Chest and biceps
  2. Shoulder and triceps
  3. Rest or Cardio
  4. Full BodyWorkout
  5. Back and Biceps
  6. Legs
  7. Rest

What do you get?

The workouts will change every week along with Diet plan. I will provide you with a Complete guide, not just with the routine but I will be there with you with each set, each rep for those mins and even after to stretch and even on off days,making sure you follow the diet. You will get, nutrition guideline (protein needed, carbs, fat, macronutrients, supplementation), diet plan, counted calories. I will also be checking up with you on off days.

Duration

Program Level

Workouts

Equipment

4 Weeks

Beginner

5 each week

Whole Gym

A Month of Dumbbells (Men and Women)

Program Overview

Have a goal or have a vision of getting lean and fit! This is for you. Nothing complicated, nothing heavy, all we need is your dedication and a pair of dumbbells. Follow the program and get chiselled in a month.

Program Schedule

The program is based on High intensity interval training but with a slight twist. Rest period will be minimum, like only 20-30 seconds. The schedule looks like this:
Alternate Days (For example Monday, Wednesday, Friday) – Conditioning Training
Tuesday and Thursday – HIIT and full body
Saturday and Sunday – Rest

What do you get?

Complete guide, not just with the routine but I will be there with you with each set, each rep for those 30mins and even after to stretch and even on off days, making sure you follow the diet. You will get, nutrition guideline (protein needed, carbs, fat, macronutrients, supplementation), diet plan, counted calories. I will also be checking up with you on off days.

Duration

Program Level

Workouts (30 mins)

Equipment

60 days

Beginner/Intermedi ate

5 each week

Whole Gym

Lift Heavy (Women)

Program Overview

This program is perfect for any woman—or any man, but let’s focus on women—who wants to go far down the strength rabbit hole and see what it feels like to see the numbers on the bar go up. Nothing wrong in being muscular and strong. The program is divided into two phases. As the entire program is for two months.

What to expect (4 workouts per week/60 mins)

It’s a strength training routine that is followed by every professional in the CrossFit category. You Burn calories while at the same time getting stronger and toned. Your body might scream “too much”, but your mind controls your body. Stay dedicated and focused and you will be surprised what your body is capable of.

What do you get?

Complete guide, not just with the routine but I will be there with you with each set, each rep for those 60mins and even after to stretch and even on off days, making sure you follow the diet. You will get, nutrition guideline (protein needed, carbs, fat, macronutrients, supplementation), diet plan, counted calories. I will also be checking up with you on off days.

Duration

Program Level

Workouts

Equipment

60 days

Beginner/Intermediate

4 each week

Whole Gym

Fresh Start

A tailored plan suiting a particular individual’s needs.