⚠️

Check yourself: be sure that you have paid for this program and are not using another person's credentials.

Ensure you have your doctor's approval before beginning any exercise program. 

This ADVANCED portal is for people that have done the program before and/or if you're comfortable in the gym.  

if you're doing heavy weight, please use a spotter.

 

MEASUREMENTS

Take your measurements: 

Chest, hips, waist, thighs, calves, biceps, butt

BEFORE PHOTOS

Take your before photos. 

Send photos & measurements to Brandon: tress.brandon@gmail.com.

Fill out the waiver and liability form in addition to the New Client Assessment if you have not participated in one of my programs previously.


 
 
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DAY 1

Low Carb + Tabata

 

5 minutes of walking, jogging, or elliptical for warm-up

stretching

TABATA CIRCUITS

Download a free tabata timer: http://www.fitlb.com/tabata-timer

*You will complete each exercise as a “Tabata round” before moving to the next exercise.

A Tabata round is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. Finish each tabata round before moving to the next. Alternate between each move during its round (move #1 20 seconds on/ 10 seconds rest, then move #2 20 seconds on, 10 seconds rest)

Tabata Round 1  (Alternate moves)

Jump Squat: 20 seconds on/ 10 seconds rest

In and Outs: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

Tabata Round 2 (Alternating moves)

Man-Makers: 20 seconds on/ 10 seconds rest

Jump Lunges: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

Tabata Round 3 (Alternate moves)

Toe Taps: 20 seconds on/ 10 seconds rest

Scissor Jumps: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

Tabata Round 4 (Alternate moves)

Forearm Push Ups: 20 seconds on/ 10 seconds rest

Moguls: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

Tabata Round 5 (Alternate moves)

Mountain Climbers on Steroids: 20 seconds on/ 10 seconds rest

Plie Squat Jump: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

15 minutes of low intensity cardiO

Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace)

 

LOW CARB DAY FOOD GUIDELINES

  • Your goal is to eat fewer than 100 grams of net carbs on this day. Total carbs minus fiber = net carbs.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 
  • Avoid fruits and starchy carbs (root veggies, grains)
  • Eat protein at each meal
  • Eat lots of leafy and cruciferous veggies
  • Eat when you’re hungry and stop when you’re full
  • Your macro graph will not look "normal". Hit you usual protein goal suggested under the nutrients tab and increase your fats to make the rest of your calories up

 
 

DAY 2

Low Carb + Sprints

 

10 minutes of walking, jogging, or elliptical for warm-up

stretching

SPRINT BUILD UPS

Start at jog, build up to sprint in 20 yards: Repeat 3 times

SPRINTS + HIIT

25 second sprints   + 10  Burpees + Plank with Row + 35 second rest - Repeat 10 times

15 minutes of low intensity cardio

Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace).

 

LOW CARB DAY FOOD GUIDELINES

  • Your goal is to eat fewer than 100 grams of net carbs on this day. Total carbs minus fiber = net carbs.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 
  • Avoid fruits and starchy carbs (root veggies, grains)
  • Eat protein at each meal
  • Eat lots of leafy and cruciferous veggies
  • Eat when you’re hungry and stop when you’re full
  • Your macro graph will not look "normal". Hit you usual protein goal suggested under the nutrients tab and increase your fats to make the rest of your calories up

 
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DAY 3

Regular Macro Day + Strength Training

 

5 minutes of walking, jogging, or elliptical for warm-up

Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.

SETS WITH TIMED AS MANY REPS AS POSSIBLE

Use heavier weight for sets and drop weight down to a lighter weight for AMRAP

BACK

Pull Ups with Leg Raise:

2 sets of 10 reps - warm up

Bent Over Row:

2 sets of 12-15 reps | 1 set of AMRAP in 45 seconds

Bent over Reverse Fly:

2 sets of 12-15 reps | 1 set of AMRAP in 45 seconds

Narrow Grip Lat Pulldown:

2 sets of 12-15 reps | 1 set of AMRAP in 45 seconds

Wide Grip Lat Pulldown:

2 sets of 12-15 reps | 1 set of AMRAP in 45 seconds

BICEPS

Bicep Curl:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Hanging Bicep Curl with Pullback:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Hammer Curl:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

ABS

Leg lifts: 3 sets of 20 with 30 seconds rest

Medicine Ball Twist: 2 sets of 30 sec

Burpee with Box Jump: 2 sets of 10 reps 

___

Battle Ropes: 2 sets of 1 minute each 

5 MINUTES OF elliptical, bike or WALKING TO COOL DOWN

 

REGULAR macro DAY GUIDELINES 

  • Use the MyFitnessPal app recommendations to calculate your regular macro day goals.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 
  • Each time you eat you should at least include protein & fiber (other than the odd apple here or there).
  • At meals, your plate should be: ½ fibrous veggies, ¼ protein, ¼ starchy carbs & oils & fats.
  • Liquid meals: 2 handfuls of fibrous veggies (spinach, swiss chard), 1 palm size portion clean protein (almond butter, hemp seeds), ½-1 handful starchy carbs/fruit & ½ shot of fit fats (flax oil or coconut oil).

 
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DAY 4

Regular Macros Day + Strength Training

 

5-10 minutes of walking, jogging, or elliptical for warm-up

Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.

SETS WITH TIMED AS MANY REPS AS POSSIBLE

Use heavier weight for sets and drop weight down to a lighter weight for AMRAP

CHEST

Dumbbell Bench Press:

2 sets of 12-15 reps | 1 set of AMRAP in 45 seconds

Dumbbell Fly:

2 sets of 12-15 reps | 1 set of AMRAP in 45 seconds

Cable Fly:

2 sets of 12-15 reps | 1 set of AMRAP in 45 seconds

Push Ups with Feet Elevated:

2 sets of 10 reps

TRICEPS

Straight Arm Pulldown:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Tricep Pushdown:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Skull Crushers:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

5-10 MINUTES OF elliptical, bike, or WALKING TO COOL DOWN

 

REGULAR macro DAY GUIDELINES 

  • Use the MyFitnessPal app recommendations to calculate your regular macro day goals.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 
  • Each time you eat you should at least include protein & fiber (other than the odd apple here or there).
  • At meals, your plate should be: ½ fibrous veggies, ¼ protein, ¼ starchy carbs & oils & fats.
  • Liquid meals: 2 handfuls of fibrous veggies (spinach, swiss chard), 1 palm size portion clean protein (almond butter, hemp seeds), ½-1 handful starchy carbs/fruit & ½ shot of fit fats (flax oil or coconut oil).

 
 

DAY 5

Low Carb Day + Active Recovery Day

 

GUIDELINEs

  • Take the day off 
  • Consider a trip to the sauna 
  • OR 60 minutes of low intensity cardio. Walking, biking, swimming, elliptical, or an exercise of your choice. Keep your heart rate in the fat burning zone.

LOW CARB DAY FOOD GUIDELINES

 

  • Your goal is to eat fewer than 100 grams of net carbs on this day. Total carbs minus fiber = net carbs.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 
  • Avoid fruits and starchy carbs (root veggies, grains)
  • Eat protein at each meal
  • Eat lots of leafy and cruciferous veggies
  • Eat when you’re hungry and stop when you’re full
  • Your macro graph will not look "normal". Hit you usual protein goal suggested under the nutrients tab and increase your fats to make the rest of your calories up

 
 

DAY 6

Regular Macro Day + Leg Day

 

5-10 minutes of walking, jogging, or elliptical for warm-up

Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.

WARM UP (2 ROUNDS)

1 minute wall sit

1 minute In and Outs

1 minute plank

SETS WITH TIMED AS MANY REPS AS POSSIBLE

Use heavier weight for sets and drop weight down to a lighter weight for AMRAP

LEGS

Leg Press:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Calf raises on Leg Press Machine:

2 sets of 12 reps | 1 set of AMRAP in 1 minute

Back Squat:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Dumbbell Snatch (per side):

2 sets of 12 reps | 1 set of AMRAP in 45 seconds 

WORKING SUPER SETS

Perform 1 set of first exercise followed by set amount of reps of second exercise.

Take a 90 second break between each round. For example,  1 set of 12 rep Leg Press, 10 jump lunges, repeat 3X

Leg Extension: 2 sets of 12 reps | 1 set of AMRAP 1 minute

Dumbbell Deadlift: 12 reps (after each above set)

--

Leg Curl: 2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Kettlebell Swings 15 reps (after each above set)

5-10 MINUTES OF elliptical, bike, or WALKING TO COOL DOWN

 

regular macro day GUIDELINES

  • Focus on eating healthy foods on the approved foods list.
  • Break your fast around noon and maintain a 8 hour (or less) feeding window.
  • Don’t binge or stuff yourself; eat until you are 80% full, not to the point of discomfort
  • Ideally, eat your biggest meal after you work out.
  • If you can’t eat more at any given meal, then graze throughout the day (in between meals) on nuts, fruit or other healthy foods.

 
 

DAY 7

Regular Macro Day + Strength Training

 

5-10 MINUTES OF RUNNING OR ELLIPTICAL FOR WARM-UP

Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.

SHOULDERS

Wall Walk - 2 sets of 12 reps (warm up)

Front Plate Raise:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Side Lateral Raise:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Overhead Push Press:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Forearm Push Ups:

2 sets of 10 reps | 1 set of AMRAP in 45 seconds

ABS

Leg raises  

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Crunch on Stability Ball 

 2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Push-Ups with Legs on Stability Ball  

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Ball Slam:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

5-10 MINUTES OF elliptical, bike, or WALKING TO COOL DOWN

 

Regular Macro DAY GUIDELINES

  • Focus on eating healthy foods on the approved foods list.
  • Break your fast around noon and maintain a 8 hour (or less) feeding window.
  • Don’t binge or stuff yourself; eat until you are 80% full, not to the point of discomfort
  • Ideally, eat your biggest meal after you work out.
  • If you can’t eat more at any given meal, then graze throughout the day (in between meals) on nuts, fruit or other healthy foods.