DAY 11

Your Nutrition

How are you feeling?

We bet you’re feeling like a million bucks by now.

Ready to take it to the next level?

Let's dial it in and get more particular about what and how much we're eating.

Download the MyFitnessPal app and let's track our food intake for the rest of this TWO WEEK TURNAROUND.

Download our free "How to set your calories and macronutrients calculator" when it comes time to set your calorie, protein, carb and fat goals. You can get it >>HERE<<.

We’d also love for you to read THIS blog post we wrote that explains what “macronutrients” are and how important they are in your nutrition.

Let us know if you run into any snags and we'll get you off and running. Just reply email us.

Your Training

STEP 1: Warm Up

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GET WARM

:60 Couch stretch per side

3 Rounds for Quality of:

200m Run

10 Air Squats

10 Good Mornings

10 Mountain Climbers each leg

STEP 2: Strength Work

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GET STRONG

Dumbbell Deadlift

3 HARD Sets

Looking for 8-15 reps per set

Rest :90 between sets

If you got 15 reps for all three sets last week, add 5-lbs!

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BUILD MUSCLE

Seated Tricep Extensions

(video demo)

3 Sets of 12-15 Reps

Rest :90 between sets

Reverse Fly

(video demo)

3 Sets of 12-15 Reps

Rest :90 between sets

Goblet Squats (holding 1 dumbell)

(video demo)

3 Sets of 20+ Reps

Rest :90 between sets

STEP 3: Finisher

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FINISHER

3 Rounds for Quality:

10 Bird Dogs - right

10 Bird Dogs - left

20 Glute Bridges

30 Air Squats

Rest as needed between sets

“Knowing what to do and staying motivated to get in shape is tough. Digital Barbell Online Coaching gives you the plan, the coaching and the accountability to make looking, feeling and being fit a reality.”

-Jonathan & Blakley