This 10 week plan was designed to cut fat, lean out, and reveal your hard earned muscle! The first 5 weeks will focus on higher reps with slow and controlled movements. Creating the mind to muscle connection and increasing the time under tension will help sculpt and define your muscles. In weeks 6-10 we pump up the intensity and add active rests that focus on using your bodyweight and strengthening your core. Keep your rest to a minimum throughout the program to keep that heart rate up and burn as many calories as possible.
It is a one time purchase and no additional fees. Once you purchase the program, it is yours to keep forever.
All transactions are done through Paypal. Paypal notifies Aesthetic Training Solutions of funds transferred and then an email with the workout program will be sent to your email provided by Paypal. There is usually a little time delay within a few minutes after purchase. Sometimes the delay can take a bit longer though. If you have not received your program within 12-24 hours, please message us on Facebook at www.facebook.com/Aesthetic-Training-Solutions-1651920731694434/ and we will get that sent out as soon as possible.
The full workout program documents and a link to a private group on Facebook. Ask to join and then your trainer or admin will add you to the private group. Once in the group, the nutrition information is found in the private group.
Yes! We highly encourage couples to do the program together. Only one purchase is necessary and we will help both of you. Please keep it to just spouses and/or partners though.
All programs resistance training based program. They are designed utilizing mostly compound movements (movements that require multiple joints, i.e. presses, squatting rowing), some isolation movements (single joint manipulations, i.e. biceps, triceps) and active rests to keep the heart rate elevated for maximum calories burned. This way you can shape the entire body and reduce body fat at the same time.
It is the same program but they are interchangeable and progress together. You may swap back and forth as you wish if you have the home and gym version. The home version is adapted to be able to utilize minimal equipment.
You need some Dumbbells (ideally heavy enough to challenge you), a variety of resistance bands with a door anchor and a stability ball at minimum. Anything more than this would be a bonus, but not totally necessary.
We provide a nutrition template that outlines what a typical day may look like for meal structure. We provide several options for measuring food for those that don't want to count calories, to those that do and even those that want to count macronutrient grams (carbs, proteins and fats). We also provide a food swap list so that individuals may swap similar foods in and out as they please.
Example would be swapping out Oats and swapping in toast. If you don't want chicken, swap in shrimp, turkey or some other protein source.
We understand that some individuals have dietary limitations because of lactose, celiacs or even personal preference like eating vegan or vegetarian. The foods list provides that flexibility so that anyone can be successful.
Beyond these guides, your trainer will be available in private message to help you find your personal needs for your goals.
We have recorded over 500 exercise demo's that are a 5 rep demo of the exercise. Every exercise has a hyperlink attached to the exercise. Assuming you have an internet connection, all you will need to do is click the exercise and a video demo will play.
As long as you wish! There is no time limit and we won't kick you out unless you are misbehaving routinely.
No. It is a private group. Only people that have been accepted in the group will be able to see anything that is posted or commented on inside of the group page.
No. All sales are final.
No worries! Just notify us and we will resend the program.