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MEN'S 30-DAY FAT LOSS CHALLENGE (PHASE 1)
1) INTRODUCTION - MEN 30-DAY FAT LOSS CHALLENGE (SHIFT)🙌
1 - Welcome (1:04)
2 - ONE TIME SPECIAL OFFER: Ryan’s Private 1:1 Online Accountability Coaching
3 - Questionnaire
4 - Disclaimer & Copyrights
5 - Quick Bit About Me (1:49)
6 - How It Works (10:36)
7 - Setting Goals (0:51)
8 - What's Expected From YOU to get Results (0:48)
9 - What Equipment Is Needed For Exercises? (0:13)
10 - What Equipment Is Needed For Nutrition? (0:31)
11 - Tracking Your Progress (1:38)
12 - DOMS (0:50)
13 - What Gets Measured Gets Managed (1:07)
14 - Accountability Progress Trackers - Non Negotiables
15 - FAQ's
16 - Summary
17 - Emoji Meanings & Quick Visual Que Points
2) NUTRITION INFO🍔
1 - Welcome To Your Nutritional Area (0:28)
2 - How it Works (19:55)
3 - Recipes Guide - Delicious Recipes & Snacks (download)
4 - Done Fridge Meal & Snack Planners (download)
3) EXERCISE WORKOUTS INFO❤️
1 - Welcome To Your Workout Area (0:51)
2 - How It Works (4:37)
3 - Myth
4 - Progression
5 - Rest & Recovery (Stretching) (1:31)
6 - *NEW* Essential Comfort Tools: Elevating Your Recovery Experience
4) RESOURCES (DOWNLOADS & PRINTABLES)💡
1 - How It Works (7:48)
🎯TRACKERS FOR STAYING ACCOUNTABLE & KEEPING TRACK OF YOUR PROGRESS📈
1 - Accountability Progress Trackers - Non Negotiables (download)
2 - Progress Weight & Measurement Tracker (download)
3 - Measurements Tutorials & Height & Weight Converter
4 - Perfect Progress Pictures
5 - Fitness Test Tracker (download)
6 - Training Tracker (download)
7 - HEA Fat Loss Challenge - Countdown Training Planner (download)
8 - NEW Digital Steps Tracker (download)
🍏NUTRITION - RECIPES, SNACKS, MEAL PLANNERS & SHOPPING LISTS🍎
1 - Delicious Recipes & Snacks (download)
2 - Tick Sheet (download)
3 - Done Shopping Lists Week 1 to 4 (download)
4 - Done Meal Planners Only - Week 1 to 4 (download)
5 - Done Weekly Meal & Snack Planners (Fridge) (download)
6 - Blank Meal & Snack Planners (download)
7 - Blank Shopping List (download)
WEEK 1 TRAINING INTRO & CHALLENGE(S) - ARE YOU READY?
Intro
🚀Week 1 Challenge(s)
WEEK 1 - INITIAL ACCOUNTABILITY CHECK IN
🎯🎛️〽️📷Initial Accountability Check In
INITIAL FITNESS TEST & FEEDBACK
Initial Fitness Test Info
📈💪 Initial Fitness Test & Feedback Form - Check In To Complete
DAY 28
Warm Up (2:55)
Week 1 - Exercise Tutorials - Lower (4:44)
Training Day 28 - Lower Workout (17:41)
Cool Down (4:20)
DAY 27
Warm Up (2:55)
Week 1 - Exercise Tutorials - Upper (3:43)
Training Day 27 - Upper Workout (17:47)
Cool Down (4:20)
DAY 26
Warm Up (2:55)
Week 1 - Exercise Tutorials - Cardio & Core (3:25)
Training Day 26 - Cardio & Core Workout (17:47)
Cool Down (4:20)
DAY 25
Rest & Recovery (Reminder) (1:31)
Recovery - Stretch Day (Non Negotiables) (26:57)
DAY 24
Warm Up (2:55)
Week 1 - Exercise Tutorials - Lower (4:44)
Training Day 24 - Lower Workout (17:41)
Cool Down (4:20)
DAY 23
Warm Up (2:55)
Week 1 - Exercise Tutorials - Upper (3:43)
Training Day 23 - Upper Workout (17:47)
Cool Down (4:20)
DAY 22
Recovery - Stretch Day (Non Negotiables) (26:57)
WEEK 2 TRAINING INTRO & CHALLENGE(S) - BUCKLE UP
Intro
🚀Week 2 Challenge(s)
WEEK 2 ACCOUNTABILITY PROGRESS CHECK IN
🎯🎛️Accountability Progress Check In
DAY 21
Warm Up (2:38)
Week 2 - Exercise Tutorials - Lower (5:34)
Training Day 21 - Lower Workout (26:51)
Cool Down (4:12)
DAY 20
Warm Up (2:38)
Week 2 - Exercise Tutorials – Upper (4:44)
Training Day 20 - Upper Workout (26:59)
Cool Down (4:12)
DAY 19
Warm Up (2:38)
Week 2 - Exercise Tutorials – Cardio & Core (3:51)
Training Day 19 - Cardio & Core Workout (26:49)
Cool Down (4:12)
DAY 18
Recovery - Stretch Day (Non Negotiables) (26:57)
DAY 17
Warm Up (2:38)
Week 2 - Exercise Tutorials - Lower (5:34)
Training Day 17 - Lower Workout (26:51)
Cool Down (4:12)
DAY 16
Warm Up (2:38)
Week 2 - Exercise Tutorials – Upper (4:44)
Training Day 16 - Upper Workout (26:59)
Cool Down (4:12)
DAY 15
Recovery - Stretch Day (Non Negotiables) (26:57)
WEEK 3 TRAINING INTRO & CHALLENGE(S) - HOLD TIGHT
Intro
🚀Week 3 Challenge(s)
WEEK 3 ACCOUNTABILITY PROGRESS CHECK IN
🎯🎛️Accountability Progress Check In
DAY 14
Warm Up (2:41)
Week 3 - Exercise Tutorials – Lower (4:43)
Training Day 14 - Lower Workout (27:13)
Cool Down (4:20)
DAY 13
Warm Up (2:41)
Week 3 - Exercise Tutorials - Upper (7:00)
Training Day 13 - Upper Workout (27:24)
Cool Down (4:20)
DAY 12
Warm Up (2:41)
Week 3 - Exercise Tutorials – Cardio & Core (4:46)
Training Day 12 - Cardio & Core Workout (26:48)
Cool Down (4:20)
DAY 11
Recovery - Stretch Day (Non Negotiables) (26:57)
DAY 10
Warm Up (2:41)
Week 3 - Exercise Tutorials – Lower (4:43)
Training Day 10 - Lower Workout (27:13)
Cool Down (4:20)
DAY 9
Warm Up (2:41)
Week 3 - Exercise Tutorials - Upper (7:00)
Training Day 9 - Upper Workout (27:24)
Cool Down (4:20)
DAY 8
Recovery - Stretch Day (Non Negotiables) (26:57)
WEEK 4 TRAINING INTRO & CHALLENGE(S) - FULL THROTTLE
Intro
🚀Week 4 Challenge(s)
WEEK 4 ACCOUNTABILITY PROGRESS CHECK IN
🎯🎛️Accountability Progress Check In
DAY 7
Warm Up (2:48)
Week 4 - Exercise Tutorials - Lower (9:17)
Training Day 7 - Lower Workout (38:11)
Cool Down (4:12)
DAY 6
Warm Up (2:48)
Week 4 - Exercise Tutorials - Upper (8:06)
Training Day 6 - Upper Workout (31:38)
Cool Down (4:12)
DAY 5
Warm Up (2:48)
Week 4 - Exercise Tutorial - Cardio & Core (6:55)
Training Day 5 - Cardio & Core Workout (32:54)
Cool Down (4:12)
DAY 4
Recovery - Stretch Day (Non Negotiables) (26:57)
DAY 3
Warm Up (2:48)
Week 4 - Exercise Tutorial - Full Body (6:57)
Training Day 3 - Full Body Workout (38:03)
Cool Down (4:12)
DAY 2
Warm Up (2:48)
Week 4 - Exercise Tutorial - Cardio & Core (6:55)
Training Day 2 - Cardio & Core Workout (32:54)
Cool Down (4:12)
FINAL DAY - ARE YOU READY FOR THE HEA MISSION POSSIBLE CHALLENGE?
Warm Up (2:48)
🚀Training - The HEA Mission Possible Challenge - Do You Accept? (5:02)
Cool Down (4:12)
🎯🚀HEA Mission Possible Challenge - Feedback (Please Share Your Feedback - Thank You)
Can You Guess Right?
FINAL FITNESS TEST & FEEDBACK
Final Fitness Test (You'll Smash It Out The Park This Time)
📈💪Final Fitness Test Check In Feedback - How Far Have You Come?
FINAL TRANSFORMATION CHECK IN - AMAZING WORK... YOU DID IT!
🎯🎛️〽️📷Final Transformation Check In
5) SHARE YOUR FEEDBACK - HEA 30-DAY FAT LOSS CHALLENGE
🤝1 - Please Share Your Feed Back - Thank You
6) CONGRATULATIONS - WHAT'S NEXT?
1 - Congratulations... What's Next?
2 - NEW - Refer A Friend Program & Both SAVE Money (Currently Only Applies To Existing Challenges On Completion)
7) CONGRATULATIONS - YOU SMASHED IT & COMPLETED THE HEA FAT LOSS CHALLENGE - CERTIFICATE
🏆🎓1 - Certificate
5 - Done Weekly Meal & Snack Planners (Fridge) (download)
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