HOME TRAINING PLAN VOL. 1 + SUGGESTED MEAL PLAN Vol. 1

COMBO TRAINING PLAN AT HOME VOL. 1 + SUGGESTED MEAL PLAN

* Please note that we do not ship physical books. These plans do not have personalized monitoring or evaluation. They are training and nutrition guides.

This combo will allow you to achieve your physical goals this New Year. Includes:

• PDF guide with a training plan for 6 days a week: 3 days for the lower body, with emphasis on the glutes and 2 days for the upper body and one day for the abdomen.
• Duration: 6 weeks.
• Each exercise includes a detailed audio and video demonstration and an explanation of how to correctly perform the technique.
• Dynamic warm-up of the lower and upper body.
• Lower and upper body stretch.
• Learning modules to maximize and optimize results.
• Frequently asked questions guide regarding glute training.
• Editable template to record progress of measurements, weight, sets and repetitions.
• Access to a private community on Facebook to resolve common questions.

• Interactive PDF with food menu from Monday to Sunday.
• Duration: 6 weeks.
• 5 meals a day: 3 large ones and 2 snacks.
• Grocery list.
• List of equivalences.
• Editable template for recording progress in weight and measurements.

Implements necessary to carry out the plan: Resistance bands (preferably made of fabric), some implement that generates resistance (dumbbells, bars, discs, anklets, kettlebells or, failing that, any household item such as bags full of sand, suitcases with books, water bottles, among others).

The suggested meal plan includes the weight of food in grams or cups. Some foods included in this plan are: egg, cheese, ham, legumes such as beans, chickpeas or lentils, fruits (strawberries, pineapple, banana, papaya, avocado), Greek yogurt, rice, meat, brisket, pork loin, fish fillet, tuna, potato, pasta, oatmeal and vegetables.

*This plan is not suitable for vegan or vegetarian diets.

* To know how many calories you need according to your goal, display the tab below that says “Calculate your calories” and fill out your data. Choose the suggested calories according to your goal.