No gimmicks. No fluff. Just you, gravity, and consistency.
Over the next 14 days, you’ll train with intention—building strength, control, and endurance from the ground up.
Each workout fuses functional movement, weighted resistance, and core intensity to sharpen both body and mind. Expect better balance, stronger legs, tighter abs, and a steady rise in overall stamina.
You’ll rotate between:
- Lower body power days (squats, planks, core holds)
- Upper body build days (curls, presses, rows)
- Full-body control days (vest circuits + ab finishers)
Format:
- 40–50 minutes per session
- 3 days a week, 4 rest days
- Minimal equipment — just a weighted vest, dumbbells, and grit.
Goal:
Not just to get stronger — but to move better, feel grounded, and reset your discipline.
Because real growth isn’t about the weight on your body — it’s about the weight you learn to carry with purpose.
Weekly Focus
- Focus on Effective Breathing
- Perfect form is more important than number of reps
- Take it Slow: Get Your Body Used to Moving
- Saturdays: Hike
- Drink ¾ Gallon of Water a day
- Drink: Cup of Hot Water + Lemon + Ginger to start each day (or tea)
- No food before 11am
- No food 1.5 hours before bed
- Remember to breath
- Weekly Focus
- Keep your core tight
- Increase your weights (challenge yourself)
Everyday
- 10 minute lunch stretch
- 10 minute meditation (morning or night)
Rquired Reading
Monday (Circuit Training)
Repeat 2x (no more than 10 second rest in between exercises)
- 5 Minute Treadmill w/ Weighted Vest
- Barbell Squat (12 reps)
- Crunches (12 reps)
- Leg Lifts (12 reps)
- Barebell Squat (12 reps)
- Bicycle (30 seconds)
- Plank (30 second hold)
- Barbell Squat (12 reps)
- Weighted Vest Squat (12 reps)
- Leg Lifts (12 reps)
- Plank (30 second hold)
Wednesday
Repeat 2x (no more than 10 second rest in between exercises). Use challenging weight to build muscle.
- Bicep curls (12 reps)
- Wide Bicep Curls (12 reps)
- Hammer Curls (12 reps)
- Arnold Press (12 reps)
- Tricep Kickback (12 reps)
- Dumbell Punches (12 reps)
- Forearm Plank (30 second hold)
- Mountain Climbers (30 seconds)
- Bicycle (30 seconds)
Friday
Repeat 2x (no more than 10 second rest in between exercises). Use challenging weight to build muscle.
- Modified Pushups (12 reps)
- Weighted Vest Squat (12 reps)
- Weighted Vest Barbell Squat (5 reps)
- Weighted Vest High Knees (30 Seconds)
- Weighted Vest Alternating Dumbbell Row (45 seconds)
- Weighted Vest Superman w/ Lat Pull (45 seconds)
- Russian Twist w/ Dumbbell (45 seconds)
- Cross-body Toe Reach (45 seconds)
- Flutter Kicks (45 seconds)
- Plank Knee-to-Elbow (45 seconds)
