BodyWeight

PARTNER WORKOUT – 30 MINUTE

AMRAP SQUAT x30
SEC PUSH-UP x30
SEC GOOD MORNING x30 SEC
ROW x20 SEC/SIDE OR 30 SEC
RFE SPLIT SQUAT x20 SEC/SIDE LEG
THROW DOWNS x30 SEC
FINISHER ROCK, PAPER, SCISSORS – 5 MINUTES

BODYWEIGHT INTERVAL

40 /20 x4
Dop Squats
Hand Release Push-Ups
Leg Lifts
Alt. Forward Lunges
Tricep Dips
Alt. Sprinter Skips
Burpees (no push-up)

PARTNER “I GO, YOU GO” (BODYWEIGHT)

3 TIMES THROUGH EACH
A1) 20 SQUAT JUMPS
A2) SPLIT SQUAT HOLD
B1) 10 PUSH-UPS
B2) SQUAT HOLD
C1) 20 ICE SKATERS
C2) PLANK HOLD
D1) 8 BURPEES
D2) HOLLOW BODY HOLD

SLIDER COMPLEX

WATERFALL → x12, 10, 8, 6, 4, 2
COUNTDOWN → x10, 9, 8, 7, 6, 5, 4, 3, 2, 1
LADDER → x1, 2, 3, 4, 5 (SET TIME)
PYRAMID → x1, 2, 3, …, 3, 2, 1 (SET TIME)
EMOM → X 5-8 (SET # OF ROUNDS)
SET REPS AND REST → X10/REST 60 SEC

SLIDER LEG CURL
SLIDER ATOMIC PUSH-UP
SLIDER BODY SAW

BACKPACK 15 MINUTE AMRAP

1.5 SQUAT x10
PUSH-UP x10
HAMSTRING WALKOUT x10
1-ARM ROW x10/SIDE
RUSSIAN TWIST x10/SIDE

BREAK

15 MINUTE AMRAP
MAX REVERSE LUNGE x10/SIDE
HALF-KNEELING ARC PRESS x10/SIDE
1-ARM SWING x10/SIDE
1-LEG SUPINE BRIDGE PULLOVER x10
HIGH PLANK PULL THROUGH x10/SIDE

FULL BODY/BODYWEIGHT 4-5 RDS

1. PULSE SQUATS 20
1B. QUICK STEP UPS 20 EACH
1C. SQUAT DROPS 15

2. PUSH-UPS 10-20
2B. DIPS 15-20
2C. PLANK WALKS 10-15

3. ANGLED V-UPS 10-15 EACH
3B. BURPEE + BROAD JUMP 6-10
3C. SIDE PLANK DIPS 10-20 EACH

BODY WEIGHT HIGH INTENSITY INTERVALS

30/ 15 x 5

SQUAT JUMPS
HIGH KNEES
CROSS-OVERS
BICYCLE CRUNCHES
SPLIT JUMPS
SKATERS
KNEE TUCKS
90/90 CRUNCHES

AS WITH ALL EXERCISE PROGRAMS, WHEN USING OUR EXERCISE VIDEOS, YOU NEED TO USE COMMON SENSE.  TO REDUCE AND AVOID INJURY, YOU WILL WANT TO CHECK WITH YOUR DOCTOR BEFORE BEGINNING ANY FITNESS PROGRAM.  BY PERFORMING ANY FITNESS EXERCISES, YOU ARE PERFORMING THEM AT YOUR OWN RISK. WWW.NOLIMITPT.COM.COM AND NO LIMIT PERSONAL TRAINING WILL NOT BE RESPONSIBLE OR LIABLE FOR ANY INJURY OR HARM YOU SUSTAIN AS A RESULT OF OUR FITNESS PROGRAM, DVD, ONLINE FITNESS VIDEOS, OR INFORMATION SHARED ON OUR WEBSITE.  THIS INCLUDES EMAILS, VIDEOS AND TEXT.  THANKS FOR YOUR UNDERSTANDING.

DISCLAIMER

SUGGESTED SUPPLEMENTS

Full mega

Fish Oil 

    • Who it’s for: Good for all
    • Benefits: Anti Inflammatory, Reduces triglycerides, and helps lower blood pressure
    • Recommended dose: 250mg of combined EPA/DHA
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Level-1 Chocolate Protein

Protein Powder (Meal Replacement)

    • Who it’s for: Anyone 
    • Benefits: It helps build muscle, repair tissue, and make enzymes and hormones. Using protein powder may also aid weight loss.
    • Recommended dose-20-40 grams per serving
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Phormula-1 Natural Whey Protein Isolate

Whey Protein Powder (pre and post workout)

    • Who it’s for: Anyone 
    • Benefits: It helps build muscle, repair tissue, and make enzymes and hormones. Using protein powder may also aid weight loss.
    • Recommended dose-20-40 grams per serving
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Vegan Power Pro Chocolate Mint Cookie

Vegan Protein Powder

    • Who it’s for: Anyone 
    • Benefits: It helps build muscle, repair tissue, and make enzymes and hormones. Using protein powder may also aid weight loss.
    • Recommended dose-20-40 grams per serving
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Liposomal Vitamin D3 Foundation Series

Vitamin D

    • Who it’s for: It is a common deficiency in those who don't get a lot of sunlight in the middle of the day.
    • Benefits: Stronger immune system, stronger bones, lower risk of cardiovascular disease, increased testosterone levels, better mood
    • Recommended dose: 1,000-2,000IU/day of D3
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B-Complex

B-Complex

    • Who it’s for: It is a common deficiency in vegans/vegetarians because it is commonly found in red meat.
    • Benefits: Energy, cell health, proper nerve function, brain function, cardiovascular health.
    • Recommended dose:: 1,000mcg (1mg)/day
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Micronized Creatine Monoydrate

Creatine 

    • Who it’s for: Those who are looking to push harder and get stronger.
    • Benefits: Helps with exercise performance and strength.
    • Recommended dose: 5mg/day of creatine monohydrate.
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Beta-Alanine  

    • Who it’s for: Those who looking to improve exercise performance at high intensities.
    • Benefits: Helps with bouts of muscular endurance.
    • Recommended dose: dose 3.2g /day.
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    Caffeine

      • Who it’s for: People most commonly use caffeine for mental alertness, headache, migraine, athletic performance, memory, and obesity.
      • Benefits: Concentration, energy and alertness.
      • Recommended dose:New users start at 100mg or less.
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      Electrolytes

        • Who it’s for: Everyone. Especially if you exercise.
        • Benefits: They maintain proper hydration and muscle/brain/nerve function.
        • Recommended dose: 
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      L-Theanine

        • Who it’s for: People who may want to feel more relaxed and lower anxiety,
        • Benefits: Has a calming effect and can promote relaxation before bed.
        • Recommended dose:100mg-200mg/day

       

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      Magnesium  

        • Benefits: Can help lower blood pressure, redust the risk of type 2 diabetes, prevent migraine, promote better sleep, relieve constipation and reduce anxiety.
        • Recommended dose: recommended type Magnesium citrate 200-350 mg/day.
        • Types not recommended: magnesium oxide and magnesium carbonate.
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        To get full access to more supplements, click here.

        Please consult with your doctor before taking any new supplements. These are just suggestions. This is not medical advice.