12 Week "Fitness & Fat Loss Secrets" Plan by Ben Greenfield
12 weeks - $29.00
Total Hours: 77
Total Hours: 77
Designed for the individual who is just beginning an exercise program or who is experiencing a weight loss "plateau", this program incorporates key concepts for maximizing fitness and rapidly achieving fat loss. Ben Greenfield has taken applied exercise science concepts to design an easy-to-understand program that incorporates key Fat Loss Secrets such as the "Morning Fat Flush", "Metabolic Resistance Training" and "Calorie Blasting Intervals".
Over the course of 12 week, you'll take 3 week incremental steps towards melting away the fat, toning, shaping and gaining the energy levels you've always wanted.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Custom
Planned Time: 0:30
In the morning, prior to breakfast, perform 20-30 minutes of cardio (bicycle, brisk walk, elliptical, calisthenics, etc.) at a 5-6 on a 1-10 difficulty scale (10 is the hardest). More effective if you have a cup of coffee beforehand. Eat breakfast within 45 minutes after.
Planned Time: 0:30
In the morning, prior to breakfast, perform 20-30 minutes of cardio (bicycle, brisk walk, elliptical, calisthenics, etc.) at a 5-6 on a 1-10 difficulty scale (10 is the hardest). More effective if you have a cup of coffee beforehand. Eat breakfast within 45 minutes after.
Day #2
Custom
Planned Time: 0:30
All exercises can be viewed at: http://www.pacificfit.net/members/Workouts/exercises/PAFexercises.htm Complete 4 rounds of 20 reps for each of the following:----- Alternating Overhead Press ----> Dumbbell Lunge ----> Row & Throw -----> Romanian Deadlift ----> Chest Press
Planned Time: 0:30
All exercises can be viewed at: http://www.pacificfit.net/members/Workouts/exercises/PAFexercises.htm Complete 4 rounds of 20 reps for each of the following:----- Alternating Overhead Press ----> Dumbbell Lunge ----> Row & Throw -----> Romanian Deadlift ----> Chest Press
Day #3
Custom
Planned Time: 0:30
In the morning, prior to breakfast, perform 20-30 minutes of cardio (bicycle, brisk walk, elliptical, calisthenics, etc.) at a 5-6 on a 1-10 difficulty scale (10 is the hardest). More effective if you have a cup of coffee beforehand. Eat breakfast within 45 minutes after.
Workout #2
Custom
Planned Time: 0:30
Choose bike, run, elliptical, rowing machine, or stairclimber. Warm-up for 5 minutes, then perform 1 minute as hard as possible, followed by 4 minutes at an easy pace. Repeat 4x for a total of 5 intervals.
Planned Time: 0:30
In the morning, prior to breakfast, perform 20-30 minutes of cardio (bicycle, brisk walk, elliptical, calisthenics, etc.) at a 5-6 on a 1-10 difficulty scale (10 is the hardest). More effective if you have a cup of coffee beforehand. Eat breakfast within 45 minutes after.
Workout #2
Custom
Planned Time: 0:30
Choose bike, run, elliptical, rowing machine, or stairclimber. Warm-up for 5 minutes, then perform 1 minute as hard as possible, followed by 4 minutes at an easy pace. Repeat 4x for a total of 5 intervals.
Day #4
Custom
Planned Time: 0:30
All exercises can be viewed at: http://www.pacificfit.net/members/Workouts/exercises/PAFexercises.htm Complete 4 rounds of 20 reps for each of the following:----- Overhead Dumbbell Press ----> Dumbbell Squat ----> Bent Row -----> Deadlift ----> Alternating Chest Press
Planned Time: 0:30
All exercises can be viewed at: http://www.pacificfit.net/members/Workouts/exercises/PAFexercises.htm Complete 4 rounds of 20 reps for each of the following:----- Overhead Dumbbell Press ----> Dumbbell Squat ----> Bent Row -----> Deadlift ----> Alternating Chest Press
Day #5
Custom
Planned Time: 0:30
In the morning, prior to breakfast, perform 20-30 minutes of cardio (bicycle, brisk walk, elliptical, calisthenics, etc.) at a 5-6 on a 1-10 difficulty scale (10 is the hardest). More effective if you have a cup of coffee beforehand. Eat breakfast within 45 minutes after.
Planned Time: 0:30
In the morning, prior to breakfast, perform 20-30 minutes of cardio (bicycle, brisk walk, elliptical, calisthenics, etc.) at a 5-6 on a 1-10 difficulty scale (10 is the hardest). More effective if you have a cup of coffee beforehand. Eat breakfast within 45 minutes after.
Day #6
Custom
Planned Time: 0:30
All exercises can be viewed at: http://www.pacificfit.net/members/Workouts/exercises/PAFexercises.htm Complete each pair of exercises back to back 3x, then proceed to next pair of exercises (12 reps for each exercise): 1) Crunch; 2) Kickouts ----> 1) Dead Bug; 2) Around the World ----> 1) Russian Twists; 2) Bridging
Workout #2
Custom
Planned Time: 0:30
Choose bike, run, elliptical, rowing machine, or stairclimber. Warm-up for 5 minutes, then perform 30 seconds hard, 30 seconds easy, 1 minute hard, 1 minute easy, 2 minutes hard, 2 minutes easy a total of 4x through.
Planned Time: 0:30
All exercises can be viewed at: http://www.pacificfit.net/members/Workouts/exercises/PAFexercises.htm Complete each pair of exercises back to back 3x, then proceed to next pair of exercises (12 reps for each exercise): 1) Crunch; 2) Kickouts ----> 1) Dead Bug; 2) Around the World ----> 1) Russian Twists; 2) Bridging
Workout #2
Custom
Planned Time: 0:30
Choose bike, run, elliptical, rowing machine, or stairclimber. Warm-up for 5 minutes, then perform 30 seconds hard, 30 seconds easy, 1 minute hard, 1 minute easy, 2 minutes hard, 2 minutes easy a total of 4x through.
Day #7
Custom
Planned Time: 1:0
Long, slow easy fat burning session. Goal is 45-60 minutes at a 5-6 on a 1-10 difficulty scale (10 being the hardest). Breathe easy, and choose something you enjoy, like hiking, walking the dog, or even riding a bike indoors while you watch your favorite TV show!
Planned Time: 1:0
Long, slow easy fat burning session. Goal is 45-60 minutes at a 5-6 on a 1-10 difficulty scale (10 being the hardest). Breathe easy, and choose something you enjoy, like hiking, walking the dog, or even riding a bike indoors while you watch your favorite TV show!