Mariamne S-curve Foundation Month

Hi Mariamne

Your workouts

I’ve chosen the Venus workout regime for you because you’re an intermediate training.

You also want to grow your butt and flatten your stomach.

This is a regime that’s been specifically designed for that goal.

How much weight to lift?

You’re lifting a heavy enough weight as long as you’re failing at the last few reps.

You’re not sure how to use gym equipment?

If in the gym, focus on using the barbell when it comes to the following exercises.

Deadlift, squats, lunges, bench press or variations of those that you see in the workout videos on Venus.

There’s a brief demonstration regarding this topic in the video above.

Tailored daily exercises

These are exercises that you must do everyday, even on the days of your Venus workouts.

Total body fat loss

– Push up > burpee > jump/pull up


– Hardest bicycles x 2 variations
– Leg raises (Ankle weights)


– Clam
– Abduction

You only need to do one exercise a day. Chose an exercise for the body part you want to change the most.

First thing in the morning or before you go to bed works well.

Watch the video above for a demonstration of all 5 exercises.


Twice a week. Popular choices…

– Cycling

– Boxing

Your tailored nutrition plan

This is your foundation month. So you don’t have to focus on grams or calories yet. Just focus on eating the food types/meals from the S-curve meal structure.

>> Your simple meals (For variety) <<

You workout in the morning, so your S-curve meal structure has changed slightly.

– Eat a half carb tapered S-curve dinner. That simply means to eat half of the amount of heavy carbs you eat (Rice, potatoes, pasta)

– Eat fish/fish oil & casein/lean meat before bed

– Before breakfast… Whey protein/low fat yoghurt and fruit before you workout (Fast digesting).

– Then eat a full S-curve breakfast after you workout (The first breakfast meal that you see on each of the meal plans above.

This change in your nutrition plan structure is also explained on the last pages of your tailored nutrition plan.

Your tailored nutrition plan

Jump on FB messenger at any time to ask me about anything. That’s where I’ll be coaching you along every other day.