WEIGHT
LOSS

30 days all out

Program Overview

30 days out, is the perfect program for someone who is looking to cut down quick after a bulk season. It’s a fast paced getting lean program designed for the dedicated people who has a deadline of 30 days to look their best.

Program Schedule

The program is an inverted pyramid built, starting heavy and low reps to light weight and high reps mixed with cardio. Rest period will be minimum, like only 20-30 seconds.

  1. Chest
  2. Back
  3. Rest or Cardio
  4. Shoulders
  5. Arms
  6. Legs
  7. Rest

What do you get?

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

Sessions (60 mins)

Equipment

4 Weeks

Intermediate/Advanced

5 Workouts every week – 30 mins weights. 30 mins cardio

Whole Gym

Transform in Six (Men and Women)

Program Overview

Being grinding at work, and you feel like spending a long time in the gym finishing workouts takes away your time from everything else, then this is the perfect program for you. A perfect blend of workouts, with perfect nutrition designed to balance your active lifestyle.

What to expect (4 workouts each week/45 mins)

Lose fat, burn calories! No need to count your macros or nutrients. This program is designed to fit everyone’s body type to save your time, so that you can focus on the other things. All you need to do is just give me 45 mins.

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 45 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

6 Weeks

Beginner/Intermediate

4 each week

Whole Gym

Post Pregnancy

Program Overview

New moms, or you have been away from the gym for a while taking care of the newborn, it does not matter. I have designed this plan particularly for them women. Get rid of the post pregnancy belly fat, while getting yourself toned.

What to expect (6 workouts each week/60 mins)

You’ll hit the gym 6 days a week, targeting specific muscle groups in each workout. 6 workouts, mixed with cardiovascular excercises.You will get new workouts every week, a new diet plan every week and gradually increase the intensity. The home stretch will be hard, but the results will be worth it!

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

6 each week

Whole Gym

Beach Body Ready (Women and Men)

Program Overview

If you want to be someone that others envy, someone strong, someone powerful, someone exceptional – you need a coach who can push you to the extreme and a program that will push past your comfort zone and make you soar. That is what this program is. Hardcore, tough as hell and each workout is 40 -50 mins.

What to expect (5 workouts per week/40 mins)

It’s a hybrid training style incorporating body weight, resistance movements, intense cardio, functional fitness, and more to keep you on your toes and burn major fat in a short amount of time. Deffo will be the toughest 40 mins. You’ll sweat every day. You’ll get tested every day. You’ll probably get angry every day. But if you are dedicated and will not give up then this is for you. It will make you strong, for the gym and for life!

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 40 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

30 Days

Intermediate/Advanced

5 each week

Kettlebells, Resistance Bands and HIIT

Live Fit (Women)

Program Overview

It is the start of everything. Been on a break or you are too busy with work or studies or kids, a perfect plan to transform your body at your own pace. It is a plan based on combining exercises of different styles, nutrition, and supplementation. Best of all, you’ll leave this program knowing how to pursue a fit lifestyle without guidance.

What to expect (4 workouts each week/50 mins)

You’ll hit the gym 4-6 days a week, targeting specific muscle groups in each workout. 4 workouts, you can either rest for the next 3 or use them as cardio days.You will get new workouts every week, a new diet plan every week and gradually increase the intensity. The home stretch will be hard, but the results will be worth it!

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

Fit at Home (Men and Women)

Program Overview

Sometimes you have to do whatever you can to stay fit. This program is based on a home workout program, using household equipment. You stay lean and fit. Comes with complete nutrition guidelines and new workouts every week.

What to expect (4 workouts per week/30 – 40 mins)

This program is a mix of everything, but the level of intensity changes every week. From burning fat, to building muscle and watching your energy levels soar. It is also time efficient.

What do you get?

The program is divided into 3 phases:

  • Phase 1 – resistance bands and muscle building,
  • Phase 2 – HIIT and cardiovascular
  • Phase 3 – The home stretch (MIX of the phase 1 and phase 2)

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

60 Days

Beginner/Intermediate

4 each week

Resistance Bands, and Home based

Fresh Start

A tailored plan suiting a particular individual’s needs.