The Be Strong Janu

Before Getting

DO NOT change anything, there are alternatives listed so do what the progra
Weigh yourself in and find your weight in pounds, you will need this to work o
Take your waist at belly button and hip at widest point measurements. If you
NUTRITION IS KEY. Follow the nutrition guidelines as closely as poss
DO NOT skip days, this program is set up specifically to stimulate various res
Make sure you READ EVERYTHING THOROUGHLY

How to GUIDE

Every exercise has alternatives depending on the equiment you have. If you
The High intensity cardio days are to be these exercises ONLY:- Rower, Sprint
HARD intervals are relative to you, Go at 90-100% for the work periods and e
IF you cannot do the hard intervals then the alternative is walking, Rowing or
DO NOT skip exercises or change the order of the days, if yo are sore that is
PLAN ahead of time, your meals, your training schedule and anything else ne
In The Nutrition Log, put your weight in pounds in the YELLOW BOX and it wil
FILL IN THE Nutrition log, this keeps you accountable, it is set up for 4 weeks
HAVE your REFEED day when instructed, it is important for the program to be

TRAIN HARD THIS IS A CHALLENG

If you have queries or conce

Now.. It's time to

e Strong January Challenge Instruction Page

Before Getting Started - IMPORTANT NOTICE

ted so do what the program says.

you will need this to work out your nutrition needs, multiply your weight in kilos by 2.2.
oint measurements. If you don't have a tape use a piece of string and cut it.These will be as important as weigh
ines as closely as possible
ly to stimulate various responses each and every day, DO THE WORK

How to GUIDE, alternative and explanations

quiment you have. If you choose Body weight only you do the high end of sets and reps
cises ONLY:- Rower, Sprints, Bike, Cross Trainer, Swimming. NO weighted HIIT training on these Days
for the work periods and either stop or easy work during REST.
ative is walking, Rowing or bike steady state for 1HR. Aim to improve the distance travelled each time
days, if yo are sore that is not an excuse to not train, in fact this program is set up to help with recovery
edule and anything else necessary to get averything as close to perfect as possible
he YELLOW BOX and it will calculate all your macros for you!
le, it is set up for 4 weeks and 4 meals a day, if you eat less meals that is fine. YOU should not need more
tant for the program to be effective,

RD THIS IS A CHALLENGE, YOU MUST CHALLENGE YOURSELF EVERY SESSIONS

u have queries or concerns The first step is always.. CALL STEVE!!

time to Be Strong and get lean!

n Page

n kilos by 2.2.
it.These will be as important as weight.

f sets and reps

HIIT training on these Days

distance travelled each time

s set up to help with recovery
possible
fine. YOU should not need more

Y SESSIONS

TEVE!!

d get lean!

Movement

Monday

Thruster/ Squat jump

Deadlift/ Broad Jump
Bench Press/ Push Up
Barbell Row, BW row
Push Position Plank

Tuesday

Movement

Hard intervals of The

suggested Cardio choices in
the instructions.
Movement

Wednesday
Thursday

Movement

Very High intensity

interavls
Movement

Squat
Friday

Week 1

Squat
Farmers Carry
DB OHP/ Pike Push ups
Chins/ Pulldowns/ OZ Row
Weighted sit up

Friday

ek 1

KB swing/ Broad jumps

Push Ups
DB Rows/ ring rows
Hollow Hold
Movement

Saturday

Squat/ High Box Jump

OHP/ HSPU/ Pike Push Up
Lunges
Spider Crawl
Leg Raises

Sunday

Movement

Rest Day
Walk, swim, play, etc.
Easy movement

Challenge Training Program

Sets

Reps

5-10
5-10
5-10
5-10
5

8-10
8-10
8-10
8-10
ALAP

Work / rest

Rounds

15/30 18-24
Sets

Reps

4-8

4-6

4-8

20-30m

4-8

4-6

4-8

4-6

4-8

6-8

Sets

Reps

Do each exercis
If you are doing Bodyweight mo

Weighted movements you can choose the volume a

DO NOT drop the weight to get more sets, if

Technique is more im

15 sec at about 80% of maximum, 30 s

This is a circuit DAY, do on

If you are doing Bodyweight m
This
DO NOT drop the weight to get more sets, if
Technique is more im

15/45 12-18 15sec at 100% effort and 45sec of easy mo

Sets

Reps

20-25

Do each exercis

20-25

Push Ups find

5
as few as
possible
as few as
possible

100 total

DB rows choo

100 total

ALL movements are slow

ALAP

Sets

Reps

5-10

10

5-10

10

5-10

10/leg

5-10

20m

5-10

15-20

Sets

Reps

Technique is more im

This is a circuit DAY, do on

If you are doing Bodyweight movements yo
OHP/HSPU is Overh

REST 20sec between exercises, I said it above thi

Technique is more im

Take it easy, recover and rest, pla

ining Program
Notes

Do each exercise sets and reps before moving onto the next
re doing Bodyweight movements you do the high end sets and reps so 10 set

can choose the volume and intensity to suit your experience and weight chosen, ALL

ight to get more sets, if you want 8 sets but at 6 you start to slow down then
Technique is more important than reps, stop sets if form breaks down

0% of maximum, 30 sec easy or complete rest. OR do the steady sta

is is a circuit DAY, do one exercise after the other resting briefly between them
re doing Bodyweight movements you do the high end sets and reps so 10 se
This is a HEAVY day challenge yourself
ight to get more sets, if you want 8 sets but at 6 you start to slow down then
Technique is more important than reps, stop sets if form breaks down

and 45sec of easy movement, do not rest completly. OR do the steady

Do each exercise sets and reps before moving onto the next

Push Ups find a version you can do about 20-25 per set
DB rows choose a weight you could get about 20-25/ set

LL movements are slow and controlled today except swings and broad jumps
Technique is more important than reps, stop sets if form breaks down

is is a circuit DAY, do one exercise after the other resting briefly between them
yweight movements you do feet elevated Push ups or another exercise simila
OHP/HSPU is Overhead press or handstand push ups or Pike Push up

rcises, I said it above this is a circuit, take 15-30 secs between movements and 1

Technique is more important than reps, stop sets if form breaks down

ecover and rest, play with kids, mow the lawn, move but noth

e next
d reps so 10 sets of 10

ight chosen, ALL reps should be explosive

low down then the exercise is over

eaks down

he steady state cardio for 1hr.

y between them
d reps so 10 sets of 6

low down then the exercise is over

eaks down

do the steady state cardio for 1hr.

e next

set

/ set

nd broad jumps

eaks down

y between them
exercise similar for shoulder work
ke Push up

ovements and 1-2mins between rounds

eaks down

ove but nothing strenuous