WEEK 1
Week 1 β Mini-Cut: Notes
- Exercises π₯ blocked in red should be heavier and performed with a slow, deliberate tempo. Take 1-2 minutes recovery here, unless written otherwise.
- For the other supersets/giant sets, 45 seconds recovery.
- For home workouts, add pause reps and slow negatives to increase difficulty. You can also add reps if you donβt have heavy weights.
- Exercises π¨ blocked in yellow are optional and can be performed for extra calorie burn.
(G) Gym Workout
(H) Home Workout
* EMOM - Every Minute On the Minute
* Superset - a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises.
* EMOM - Every Minute On the Minute
* Superset - a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises.
*Giant Set - a circuit of three or more moves for one body part performed one after another with little to no rest in between.
*AMRAP - As Many Reps As Possible (or seconds)
*HIIT - High-Intensity Interval Training
*MetCon - Metabolic Conditioning
π WEEK 1 Workout PDF (Simple version)
π WEEK 1 Workout PDF (Deluxe version)
Sample Food Lists and Macros Resources
8 Lessons