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Live Lean Formula For Women
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Your Transformation begins here:
Focus on THIS (Welcome video) (3:44)
What Kind of Transformation to Expect
Summary of the Journey through FFW
How to Check Progress 📸
Frequently Asked Q's 🤔
Obvious Disclaimer 😉👍🏻
Nutrition Guide - Plan Your Meals BEFORE Beginning the Workouts
Introduction & How to Use the Nutrition Guide
Grocery List
Nutrition Formula for Success
Meal Prep Checklist & 7 Day Meal Plan
Recipe Guide
Phase 1: Circuit Training Fat Loss & Conditioning
Video How To Do Phase 1 Workouts (equipment needed & set up) (7:26)
Training Calendar Phase 1 (download and save or print for easy access)
Warm up + Cool Down (15:24)
DAY 1 - Planning & Nutrition Focus Day 📓🖊🥒🚧
DAY 2: Circuit Workout 1
DAY 3: Beginner Cardio 🥰
DAY 4: Circuit Workout 2
DAY 5: REST/Nutrition Prep 🍠
DAY 6: Circuit Workout 3
DAY 7: 10 Min Cardio 🥰
DAY 8: Circuit Workout 1
DAY 9: REST/Nutrition Prep 🥬
DAY 10: Circuit Workout 2
DAY 11: 10 Min Cardio 🥰
DAY 12: Circuit Workout 3
DAY 13: REST/Nutrition Prep 🍒
DAY 14: 10 Min Cardio 🥰
DAY 15: REST/Nutrition Prep 🥕
DAY 16: Circuit Workout 1
DAY 17: 10 Min Cardio 🥰
DAY 18: Circuit Workout 2
DAY 19: Circuit Workout 3
DAY 20: 10 Min Cardio 🥰
DAY 21: REST/Nutrition Prep 🥗
DAY 22: Circuit Workout 1
DAY 23: Circuit Workout 2
DAY 24: REST/Nutrition Prep 🌶
DAY 25: Circuit Workout 3
Day 26: 10 Min Cardio 🥰
DAY 27: REST/Nutrition Prep 🍋
DAY 28: PROGRESS PICS 📸
Complete Phase 1 packet (to view or download all P1 workouts)
Phase 2: Pyramid Strength Training for Building Sexy Curves
Phase 2 Intro Video (What kind of training & how to) (7:00)
Training Calendar Phase 2
Warm Up + Cool Down
CORE ACTIVATION Warm Up (in addition to full body warm up) (5:01)
DAY 29: REST/Nutrition Prep 🥬
DAY 30: Pyramid Resistance 1
DAY 31: Pyramid Resistance 2
DAY 32: Pyramid Resistance 3
DAY 33: REST/Nutrition Prep 🌶
DAY 34: Pyramid Resistance 4
DAY 35: Progressive Cardio A 💓
DAY 36: Pyramid Resistance 1
DAY 37: REST/Nutrition Prep 🥒
DAY 38: Pyramid Resistance 2
DAY 39: Pyramid Resistance 3
DAY 40: Progressive Cardio B 💓
DAY 41: REST/Nutrition Prep 🍅
DAY 42: Pyramid Resistance 4
DAY 43: Pyramid Resistance 1
DAY 44: Progressive Cardio A 💓💓
DAY 45: REST/Nutrition Prep 🥕
DAY 46: Pyramid Resistance 2
DAY 47: Pyramid Resistance 3
DAY 48: REST/Nutrition Prep 🥗
DAY 49: Pyramid Resistance 4
DAY 50: Pyramid Resistance 1
DAY 51: Pyramid Resistance 2
DAY 52: REST/Nutrition Prep 🍋
DAY 53: Pyramid Resistance 3
DAY 54: Progressive Cardio B 💓💓
DAY 55: Pyramid Resistance 4
DAY 56: PROGRESS PICS
Complete Phase 2 Packet (to view or download all P2 Workouts)
Phase 3: Lean Muscle Training + HIIT Finishers for MAX TRANSFORMATION
Welcome to Phase 3
Phase 3 Guide Video (type of training?) (1:17)
P3 Video How to do Split + HIIT Workouts (4:19)
Training Calendar Phase 3
Warm Up and Cool Down
DAY 57: OFF/ Planning & Preparation
DAY 58: Lower Body + HIIT 1
DAY 59: Back/Bi's + HIIT 2
DAY 60: Chest & Tri's + HIIT 3
DAY 61: Mobility Flow 1 (9:12)
DAY 62: Shoulders & Abs + HIIT 4
DAY 63: REST
DAY 64: Lower Body + HIIT 1
DAY 65: Back/Bi's + HIIT 2
DAY 66: Mobility Flow 1
DAY 67: Chest/Tri's + HIIT 3
DAY 68: Shoulders/Abs + HIIT 4
DAY 69: REST
DAY 70: Mobility Flow 2 (8:19)
DAY 71: Lower Body + HIIT 1
DAY 72: Mobility Flow 1
DAY 73: Back & Bi's + HIIT 2
DAY 74: Chest & Tri's + HIIT 3
DAY 75: OFF
DAY 76: Shoulders Abs + HIIT 4
DAY 77: OFF *(option add mobility)
DAY 78: Lower Body + HIIT 1
DAY 79: Back & Bi's + HIIT 2
DAY 80: Mobility Flow 2 (8:19)
DAY 81: Chest & Tri's + HIIT 3
DAY 82: Shoulders & Abs + HIIT 4
Day 83: OFF
DAY 84: CONGRATS! You're done. Take Final PROGRESS PICS
Complete Phase 3 Packet (to view or download all P3 Workouts)
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DAY 71: Lower Body + HIIT 1
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