BodyWeight
DB EMOMS
3 ROUNDS EACH = 3 MINUTES / 1 MINUTE REST 8 PRESSES / 8 ALT. LUNGES / 8 BENT OVER ROWS
8 RDLS / 8 BICEP CURLS / 8 RENEGADE ROWS (TOTAL)
8 CYCLE JUMPS / 8 DROP SQUATS / 8 ICE SKATERS
8 SINGLE LEG BRIDGES (EACH) / 8 BICYCLES (EACH) / 8 ROPE CLIMBERS (EACH)
8 CLEANS / 8 ALT. UPRIGHT ROWS
8 BURPEES / 20 JUMPING JACKS
DB WATERFALL
x12, 10, 8, 6, 4, 2
A1) FRONT SQUAT OR GOBLET SQUAT
A2) RENEGADE ROW
B1) 1-LEG RDL
B2) HALF-KNEELING SHOULDER PRESS
C1) REVERSE LUNGE
C2) BENT OVER BATWING ROW
D1) SWING
D2) 1-LEG SUPINE BRIDGE FLOOR PRESS
FINISHER : CARRIES AFAP WAITER → RACKED → FARMER.
DECK OF CARDS / 20 MIN
WITH DB
HEART – FRONT SQUATS
DIAMOND – DB RDLS
SPADE – DB CHEST PRESS
CLUB – DB ROWS (EACH)
JOKER – 10 BURPEES
BODYWEIGHT
HEART – SQUATS
DIAMOND – BRIDGES
SPADE – PUSH-UP
CLUB – ROPE-CLIMBERS
JOKER – 10 BURPEES
DB UPPERBODY + MOVE 4-5 RDS
1 DB LEG RAISE HOLDS + CHEST FLYS
1B DB REV FLYS
1C DB HIGH KNEES
2 DB SIT UP + PRESS
2B DB LAT RAISE
2C SPLIT JUMPS + LAT PUSH-UP WALKS
3 DB FULL + HALF CURLS
3B PUSH-UP PAUSE (2 SEC)
3C LATERAL “CONE” SHUFFLES
4 1-2 MILES
12 REPS/30SEC
DB + CORE 30/30 4-5 RDS
1. DB SPLIT SQUATS
1B. FLUTTER KICKS
2. SL GLUTE BRIDGE + BENCH PRESS
2B. HIP LIFTS
3. DB ALT BENT ROWS
3B. SIDE PLANK CRUNCH
4. DB LAT LUNGE
4B. SUPERMANS
5. DB SPLIT SHOULDER PRESS
5B. SA PLANK
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.
SUGGESTED SUPPLEMENTS (BEST SELLERS)
Grass Fed Whey Protein Powder
- Who it’s for: Anyone
- Benefits: Supports muscle mass & strength, accelerates recovery post-exercise, strengthens immune system and promotes overall well-being.
- Recommended dose-20-40 grams per serving
Omega 3 Fish Oil
- Who it’s for: All ages
- Benefits: Anti Inflammatory, Reduces triglycerides, and helps lower blood pressure
- Recommended dose: 250mg of combined EPA/DHA
Multivitamin
- Benefits: Provides complete nutrient base, key vitamind and minerals, helps support energy production, immune function and overall health maintenance.
Recovery Powder
- Who it’s for: Anyone
- Benefits: Recovery is a balanced formula of proteins and carbohydrates designed to aid rapid recovery after training.
- Recommended dose-20-40 grams per serving
100% Plant Protein Powder
- Who it’s for: Anyone
- Benefits: Momentous 100% Plant Protein is built for high performers who demand the best from their nutrition. With 20g of clean, plant-based protein per serving, using pea + rice proteins to fuel recovery and optimize performance.
- Recommended dose-20-40 grams per serving
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, reduce inflammation.
- Recommended dose: 2,000-5,000IU/day of D3
Collagen Peptides
- Benefits: Supports soft tissue development, aids in muscle recovery, helps improve joint health and mobility and promotes healthy hair, skin, and nails.
- Recommended dose: Refer to bottle
Creatine
- Benefits: Helps with exercise performance and strength, boost energy levels and decrease recovery time along with a long list of other benefits.
- Recommended dose: 5g/day of creatine monohydrate.
Elite Sleep
- Benefits:Helps you fall asleep faster, increase REM sleep, provides a calming effect to help reduce stress, supports recovery.
Fuel
- Benefits: Supports muscle function and hydration with sodiam, magnesium, potassium and zinc. Provides sutained energy.
Electrolytes
- Who it’s for: Everyone. Especially if you exercise.
- Benefits: They maintain proper hydration and muscle/brain/nerve function.
- Recommended dose:
L-Theanine
- Who it’s for: People who may want to feel more relaxed and lower anxiety,
- Benefits: Increase relaxation, promotes mental health, helps reduce acute stress.
Magnesium L-Threonate
- Benefits: Enhance the quality of sleep, support cognitive function such as attention and focus and overall brain health.
- Recommended dose: Follow the dosage on the bottle.
- Types not recommended: magnesium oxide and magnesium carbonate.
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.
