• Discovering Your Perfect Macros and Calories Based on Body Type

    by on

    This jam-packed masterclass is going to cover a GREAT topic for those really looking to step up their nutrition game and take greater control over their diet.

    Our masterclass will focus on discussing the 3 major body types, and how to determine which one you fall into – using our handy calculator!

    Once we figure out YOUR personal body type, I’ll then give you a step-by-step walk through to figure out how to determine YOUR perfect calories and macros for your needs and goals. We’ll be using our Macros and Daily Calories Calculator on the Inner Circle Site.

    Continue Reading

  • Shoulders and Arms: High Volume Pump 2

    by on

    Everyone loves a great set of arms. This workout is focusing on bringing a nice pump to the shoulders, biceps and triceps. We’ll be hitting up some mixed volume training and varying rep ranges to give you a nice burn, and eventually some arms that you’ll need to carry a permit for.  Welcome to the gun show! Let’s get started.

    Continue Reading

  • Kick My Azz: Glutes, Hams, and Quads Strength Workout 1

    by on

    This workout ain’t for the faint at heart. It’s a great workout that will focus on some serious strength and building for the glutes, hams and quads. All and all, I want you to focus on beating your numbers with this one. Challenge the amount of weight you’re putting into every rep, every set, and every lift. Keep in mind to come within 1-2 reps short of failure for the final tail of your sets.

    Continue Reading

  • Master Blaster Series: Legs – Program 2

    by on

    Today’s workout is surely going to leave you hobbling out of the gym! But don’t be scared, the work will pay off and will hopefully lead to some great legs after some time.  This is the second program in a two program series. You can follow this plan for about 2-3 weeks before either repeating the series or moving on to something new.

    Continue Reading

  • Abdominal Apocalypse: Total Body Core and Balance Workout

    by on

    Did you know that Your core does not consist solely of your abdominal muscles? Your core consists of 27 muscles including: glutes, hamstrings, and your back.  

    Utilizing supersets, this workout incorporates not only core strengthening exercises, for these areas, but also exercises to improve flexibility in the low back area which is commonly tight, overactive, and prevents your deep set abdominal muscles from firing properly.  We have also included exercises to improve hip mobility which will help you squat deeper and engage your glutes more during your squats.

    All you need is a set of heavy and light dumbbells to get it going!  Get ready for a core centric workout!!

    Continue Reading

  • All About Those Glutes

    by on
    Program Introduction: Get ready to set those Gluteus Maximus muscles on FIRE!  This leg workout is All About Those Glutes.  Some tips to get the most out of this workout.  Take your time and perform the exercises to the specified tempo.  Make sure to squeeze those glute muscles to really activate them during the exercises.  [...] Continue Reading

  • Total Leg Domination

    by on

    This program is for those looking to make some serious strides with their leg development. This program utilizes high volume with advanced training techniques such as drop sets. For those looking to strengthen and develop their lower bodies, this is the program for YOU. 

    In order to see the development you are looking for, you must lift a weight that is CHALLENGING. By the end of the sets you should be absolutely DONE!  This is for those who want TOTAL LEG DOMINATION!

    Continue Reading

  • Chest/Triceps/Core Blast

    by on

    This workout is a GREAT kick for your chest, triceps and abs.  At the same time, we’ll keep things moving and keep your heart rate up as well. No matter what, think about challenging yourself through the entire workout. See where you can beat your best numbers and push for new PRs where possible.

    Continue Reading

  • Master Blaster Series: Legs – Program 1

    by on

    Today’s workout is surely going to leave you hobbling out of the gym! But don’t be scared, the work will pay off and will hopefully lead to some great legs after some time.

    Continue Reading

  • Back Hypertrophy – Program 1

    by on

    The main focus for this workout is just what the title says. We’re going to bring focus on blasting your back, and producing some hypertrophy along the way. This particular workout is the first part of a 4 part series.

    Push hard in the workout, when you’re moving through your reps, keep the weights at something that truly challenges you. You should reach within “controlled failure” for each set. That means that the last rep is a challenge to complete but is not absolute failure. The final set of the exercise can go to failure, only if you can do so safely. If it feels to easy, you’re not working hard enough.

    Challenge yourself – but do so intelligently.

    Continue Reading