WORKOUTS

You will be doing 4 days of pure strength work (with a short metabolic conditioning piece on certain days) with 1 day of steady state cardio. You will be working through isolation pieces, supersets, tri sets, giant sets, etc. whilst working with different rep ranges each week. The progression over time will allow you to increase intensity by increasing the weight lifted and decreasing reps.

 

You need weights for this program. You will have Zoom Live Sessions 2 days a week on Tuesday & Thursday from 8:05 AM - 9:05 AM IST AND 7:00-8:00 PM IST.

 

You have 3 options to workout on this Program: (i) Attend either the morning or evening zoom live session; (ii) follow along the zoom live recording with a coach working out - at your convenience; OR (iii) use the microsite with demo videos of all movements and do it on your own. 

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NUTRITION

Nutrition is a big variable that affects strength, muscle building, performance and recovery. You will be given specific nutritional guidelines to follow over the course of the 4 weeks. These guidelines will be designed, in consultation with Kinita Kadakia Patel, one of India’s finest sports nutritionists, to help you achieve your strength goals.

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LEVELS

This Program caters to all levels: Beginners, Intermediate and Advanced.

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WHATSAPP COMMUNITY

You will be on a WhatsApp group spearheaded by the SOHFIT Coaches who will be with you every step of the way.

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ACCOUNTABILITY

We will be tracking your workout and food so you will have to share your summaries on the WhatsApp group. We will be following the 5:2 principle wherein you will be working out Monday to Friday and will be reporting your summaries and food logs from Monday to Friday. You will get 2 days ( Saturday and Sunday) where we will not be asking for your summaries though we would encourage you to stick to the guidelines as much as possible.

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ACCESSIBILITY

We will be providing you with the workouts on our microsite.

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LIVE SESSIONS

We will be conducting Virtual sessions a few times a week. These sessions are also recorded so you can use them to follow along and workout. 

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ACTIVE RECOVERY

Your program will include dynamic mobility work every Wednesday as your mid-week active recovery. 

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