The 12 Week Plan

Welcome to your new weight loss plan!

Introduction

Hi, thank you and welcome to a happier, healthier you! Watch this short intro video and complete the required steps to unlock your 12 Week Plan.

Useful Links

Content Locked! Please add your weights and measurements using the link above, and attach your before photos to the request unlock email.
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Warm Up & Bonus Sessions

3 Minute Warmup
5 Minute Warmup
Cardio Blast

Simplified Excercises

Exercises

  • Crawl press
    Hill Climbers
    Burpees
    Press ups
    Squat
    Knee elbow twists

Stage 1 HIIT

HIIT Session 1

  • 21 Minutes
    30 Seconds Exercise
    30 Seconds Rest
    x10 Exercises
    1 Minute Rest
    x2 Rounds

Exercises

  • Star Jumps
  • Side Shuffle Squat
  • Knee-Elbow Twists
  • High Knees High Punch
  • Power Knee Left
  • 4 Stars 6 Punch
  • Hill Climbers
  • High Knees
  • Fast Stars

HIIT Session 2

  • 20 Minutes
    20 Seconds Exercise
    10 Seconds Rest
    x8 Exercises
    1 Minute Rest
    x4 Rounds

Exercises

  • Fast Stars
  • Knee – Elbow Twists
  • Press Ups
  • 4 Stars 6 Punch
  • Fast Feet
  • Squats
  • Side Step Shuttles
  • High knees

HIIT Session 3 INFERNO!

  • 22 Minutes
    3 Minutes Exercise
    30 Seconds Rest
    Repeat x3
    x2 Rounds

HIIT Session 4

  • 21 Minutes
    45 Seconds Exercise
    15 Seconds Rest
    10 Exercises
    1 Minute Rest
    x2 Rounds

Exercises

  • Fast Stars
  • High Knee - High Punch
  • Crawl Press
  • Hill Climbers
  • Side Shuttles
  • Fast Feet
  • x4 Stars - x6 Punch
  • Sit Ups
  • Side Step 10 Punch
  • Knee - Elbow Twists

HIIT Session 5

  • 20 Minutes
    30 Seconds Exercise
    30 Seconds Rest
    10 Exercises
    x2 Rounds

Exercises

  • Fast Stars
  • High Knees - High Punch
  • Side Step - 10 Punch
  • Squat Stars
  • Crawl Press
  • Side Shuttles
  • Hill Climbers
  • Knee - Elbow Twists
  • Fast Feet
  • x4 Stars - x6 Punches

Stage 1 Ab Sets

Abs Set #1
Abs Set #2
Partner Abs

Stage 2 HIIT

TABATA Session 1

  • 20 Minutes
    20 Seconds Exercise
    10 Seconds Rest
    Repeat x4
    x4 Rounds

Terrible 10 Bar Bell Session 2

  • 20 Minutes
    45 Seconds Exercise
    15 seconds Rest
    x20 Exercises
    x1 Round

Terrible 10 Dumbbell Session 2

  • 20 Minutes
    45 Seconds Exercise
    15 Seconds Rest
    x20 Exercises
    x1 Round

Inferno Session 3

  • 33 Minutes
    3 Minutes Exercise
    30 Seconds Rest
    Repeat x3
    x2 Rounds

Fabulous 5 Session 4

  • 25 Minutes
    30 Seconds Exercise
    30 Seconds Rest
    x5 Exercises
    x5 Rounds

Inferno with Weights Session 5

  • 33 Minutes
    3 Minutes Exercise
    30 Seconds Rest
    Repeat x3
    x2 Rounds

Stage 2 Ab Sets

Abs Set #1
Intense Abs

Stage 2 HIIT

To unlock, please make sure you have completed Stage 1 and updated your weights and measurements sheet. Add your name and end of stage photos to the request unlock email.
Request Unlock

Stage 3 HIIT

TABATA

  • 25 Minutes
    20 Seconds Exercise
    10 Seconds Rest
    x2 Exercises
    Repeat x4
    1 Minute Rest
    x5 Rounds

All Over Body Circuit

  • 31 Minutes
    50 Seconds Exercise
    10 Seconds Rest
    x15 Exercises
    1 Minute Rest
    x2 Rounds

Inferno Vol 1

  • 33 Minutes
    3 Minutes Exercise
    30 Seconds Rest
    x6 Exercises
    x2 Rounds

Terrible 10 Dumbbell

  • 40 Minutes
    50 Seconds Exercise
    10 Seconds Rest
    40 Exercises
    x1 Round

Terrible 10 Bar Bell

  • 40 Minutes
    50 Seconds Exercise
    10 Seconds Rest
    40 Exercises
    x1 Round

Inferno Vol 2

  • 33 Minutes
    3 Minutes Exercise
    30 Seconds Rest
    x6 Exercises
    x2 Rounds

Stage 3 Abs Sets

Abs Set #1
Intense Abs

Stage 3 HIIT

To unlock, please make sure you have completed Stage 2 and updated your weights and measurements sheet. Add your name and end of stage photos to the request unlock email.
Request Unlock