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.

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
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
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
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
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
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
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.

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.

    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.

      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: Has a calming effect and can promote relaxation before bed.
        • Recommended dose:100mg-200mg/day

       

      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.

        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.