OSC Member Iris Tailored Video Series

 

Hi Iris

Your month 3 plan

Your workouts

Your workouts can be a repeat of month #2. That is… Upper body workouts from the Venus program + lower body workouts from the Aphrodite Butt Building program.

1) The change

You’ll now be doing 4 workouts a week.

– 2 workouts from the Venus program
– 2 workouts from ABB program

Alternating between upper body (Venus) on one day followed by lower body (ABB) the next.

Mon, Weds, Fri, Sat
Mon, Tues, Thurs, Fri

2) You’ll also focus on increasing the weight slightly every few weeks. It doesn’t matter if you can’t finish the reps/set after you’ve increased the weight. Just keep on lifting every workout… Your strength will increase until you can finish the reps/sets.

3) You can also skip cardio training if you want for this month. But if cardio… The usual HIIT and only one day a week

 

Your nutrition plan

This will be the same as month #2.

This time however… You’ll need to send me a list of all of the foods you ‘actually’ eat daily. You know, the foods that are in your house.

Why?

Because I’ll put these into the S-curve meal structure. And then that’s what you’ll follow.

As usual, you’ll still need to eat until you don’t feel hungry, but never too full.

 

Daily exercises

Your life is busy. So there maybe times where you won’t be able to do a full workout.

Either way… You’ll be doing one of the following exercises every single day, whether you workout or not

Abs

– Bicycle + hold + stretch + ankle weights

– Mountain climbers with ankle weights

– Running on the spot till failure with ankle weights

All body

– Single arm ski swings

Butt/Legs

– Clam
– High leg lifts
– Super rep Bulgarian split squat
– Wide stance squats

Arms

– One armed tricep extensions