a 3-day plan for a busy week.
Three full-body workouts, about 30 to 40 minutes, plus a grocery list of normal food. For adults. Not a diet promise, and not medical advice.
Pick three days you can keep. Each session is a squat, a hinge, a push, a pull, and a carry. There is a gym version and a home version. You stop the set before your form breaks.
The grocery list is eggs, chicken or turkey, yogurt, tuna, oats, fruit, potatoes or rice, frozen vegetables, beans, and bread. A palm of protein at breakfast and a palm at lunch is the starting point. If you want the meals and the workouts written for your kitchen and your calendar, that is Essentials. Our coaching system builds a custom workout program and meal plan for you, based on what's worked for our clients.
Put your name and email in the form. The next page has the PDF. You can also read what fits in 30 minutes and why breakfast protein matters.