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Each of the following BBB plan options include: Weeks 1 & 2 – Full Body Stabilization Supersets & Bonus Cardio Core Circuit Weeks 3 & 4 – Upper / Lower Supersets featuring Drop Sets & Full Body Compound Exercise Workout Weeks 5 & 6 – Full Body Tri-Sets Workouts Weeks 7 & 8 – Full Body Fat-Blasting Circuit Workouts 8 Cardio Workouts Video Demos Workout Modifications for All Levels & At-Home Friendly Weeks 1 & 2 – Upper / Lower Stabilization Circuits & Functional Core Circuit Weeks 3 & 4 – High Endurance Full Body Strength Circuits & Slow Tempo Sets Workout Weeks 5 & 6 – Low Reps Strength Challenge Workouts Full Body Ladder Reps Workout Weeks 7 & 8 – Cardio : Strength : Core Circuits Sprint Core Circuit Workout 7 Cardio Workouts Video Demos Workout Modifications for All Levels & At-Home Friendly Weeks 1 & 2 – Upper & Lower Body Core Circuits & Alternating Reps Stabilization Circuit Weeks 3 & 4 – Pre-Fatigue & Post-Fatigue Superset Workouts Weeks 5 & 6 – Pyramid Group Sets & Compound Core Circuit Weeks 7 & 8 – Pyramid Bodyweight Circuit Twenty Minute Circuit Challenge 6 Cardio Workouts Video Demos Workout Modifications for All Levels & At-Home Friendly Weeks 5 & 6 – High Rep Bodyweight Workout Countdown Challenge Pyramid Circuit Weeks 7 & 8 – Tabata Workouts Full Body Circuit Blasts 4 Cardio Workouts (strength workouts have a strong cardio base) Video Demos Workout Modifications for All Levels & At-Home Friendly **All workouts in this plan geared to 30 minutes or less!

Many are fun, challenging circuit workouts and use very little equipment. ” workout options for when short or time or can’t make it to the gym!

This combination will make your sets on the main lift that much more effective—and safer as well.

Then you'll go on to do assistance exercises that bolster the muscles you've trained on the main lift.

** ran NOT that you purchased one of the above plan options), then you already have the following Beginner and Cardio plans as they were provided as free bonuses to you for participation in the full programs.

Workouts geared specifically to those new to fitness.

These workouts help you build confidence with strength training as you establish a solid foundation and gradually increase the intensity over the course of the 8 week program.

These effects include harmful changes in cholesterol levels (increased low-density lipoprotein and decreased high-density lipoprotein), acne, high blood pressure, liver damage (mainly with most oral AAS), and dangerous changes in the structure of the left ventricle of the heart.

Mesocycles are typically 3- to 4-week training blocks designed to accomplish a particular goal(s).

Here are yours: Lower Body - Find and begin to correct strength imbalances in the lower body - Improve hip mobility - Increase dynamic speed of the hip hinge and squat pattern Upper Body- Improve grip strength - Improve shoulder mobility - Increase rate of dynamic speed in the horizontal press- Strengthen upper back - Strengthen your core- Improve trunk stability Each week will consist of an upper body day and a lower body day that you'll complete on back to back days, 2x per week each. "As this is a bodyweight program, you can continue your regular lifting program," Speer says.

"If you want to use this program concurrently with your lifting program, I recommend doing this at the beginning of a new program," he suggests.

That's because the start of a new program usually prescribes lower weight intensities and higher rep ranges, he explains.

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