
Each Workout Video can be done from the comfort of your home and only requires a pair of dumbbells. All workouts are Follow Along. Unlike other videos, you don't need to pause and play, simply follow along as I will be doing the workouts with you.
I will be your personal trainer and will guide you throughout the workouts including safety tips and exercise techniques and much more.
Perform standard push-ups or knee push-ups, doing 15 reps per set and progressing through variations; follow along and rest one minute between sets to target chest, shoulders, and triceps.
Lead a back workout with a 1–15 rep sequence and 15-second rests, teaching breathing cues: inhale on the way down and use that oxygen to lift.
Phase 1 week 1-3 arms workout trains isolated biceps with dumbbells, keeping the torso still and elbows steady. Focus on slow reps and controlled breathing to maximize isolated biceps work.
Perform two sets for each upper abs and core exercise in phase 1, rest 30 seconds, and squeeze with alignment, bracing your core, including Russian twists and knee plank variants.
Each Workout Video can be done from the comfort of your home and only requires a pair of dumbbells. All workouts are Follow Along. Unlike other videos, you don't need to pause and play, simply follow along as I will be doing the workouts with you.
I will be your personal trainer and will guide you throughout the workouts including safety tips and exercise techniques and much more.
Phase 1, weeks 1–3, targets quads, hamstrings, and calves with dumbbells and walking drills, followed by stretches and short max-contraction holds to finish the workout.
Unlock phase one lower body variation for weeks four to five by performing controlled dumbbell lunges, walking lunges, and brief fartlek stretches while emphasizing maximum contraction.
Deliver phase 2 of the ultimate fat loss transformation program with a full-body workout video using heavier weights and 12-rep sets for greater calorie burn, longer routines, and added exercises.
Phase 2 shoulders workout video covers shoulder stretches, starting position, and press movements, with sets for the main exercise and guidance on safe form and injuries.
Phase 2 presents a chest workout circuit featuring diamond pushups, with three sets and scalable variations for different strength levels, including close-grip and ball diamond positions.
Phase 2 introduces a chest-focused workout video, guiding you through three sets with 15-second chest work segments to engage the chest muscles.
Phase 2 of the fat loss program guides a back plus circuit workout, featuring three sets, 15-second intervals, and progression based on how you feel, with emphasis on injury-free training.
Launch phase 2 focuses on arms and upper abs, combining bicep and triceps sets with weighted crunches; emphasizes gradual weight, back safety, and progressive core development for fat loss.
burn fat to reveal upper abs with phase 2 workouts, combining obliques work and compound moves like squats, while emphasizing that abs are made in the kitchen.
Master calf raises in phase 2 of the ultimate fat loss transformation program by maintaining constant tension, controlled contraction and extension, and tracking weekly progress while listening to your body.
Phase 2: lower back workout isolates the hamstrings with a straight back, controlled knee bend, lighter weights, progressive sets, then static stretches and a proper cool-down.
Join yoga session part-2 emphasizes balance, controlled breathing, and core work through wall-supported poses, chair breaths, a 30-second holds sequence, and butterfly twists with safety cues for the lower back.
Practice a calming yoga session with breathing exercises, including nostril breathing, to release stress and cool down after workouts and complement weight training.
Explore how flexibility improves posture and fixes muscle imbalances with static stretches held 20–30 seconds, active stretches between sets, and foam rolling to release knots and boost blood flow.
Perform static stretches for the gastrocnemius and soleus calves and hamstrings, hold each stretch 20–30 seconds, breathe, and focus the mind on the muscle to build mind muscle connection.
Stretch the adductors with a slightly wider stance and shift weight to the right, holding 20–30 seconds per side while keeping the left leg aligned with the right toes.
Perform back and chest stretches using a Swiss ball while maintaining a neutral spine. Shift your body to the left and right to stretch each side for 20–30 seconds.
Stretch your back and chest using a bar, keeping the elbow fixed at a 90-degree angle, engaging the core and breathing steadily.
Learn neck exercises through a tongue twist, neck extension, and chin up posture, followed by opening the arms to relax the neck and upper body.
Master lower-body foam rolling for calves, hamstrings, and quads by finding the discomfort spot and holding 30 seconds. Use mindful relaxation and a pre-workout routine with coffee.
Master upper body foam rolling with cues to retract the shoulder blades, maintain back position, raise the hips, and engage the gluteus maximus from the dolphin start.
LOSE WEIGHT & GET FIT AT HOME...STARTING TODAY
Discover A FoolProof Step-By-Step Plan To Achieve Your Weight Loss Goals More Quickly And Easily Than Ever!
[0-20] is a 9-week complete body transformation system.
Its not about the latest diet or the exercise fad, its a lifestyle.
[0-20] is like hiring a personal trainer, a coach, and a nutritionist all in one!
This 9 week holistic home-workout weight loss system will not only give you the 'Body of your Dreams' but gift of good health.
You will:
• Lose upto 9kg (20lbs) of body fat in less than 9 weeks
• Reduce your belly fat and face fat (moon face)
• Get rid of your stubborn fat
• Become more conditioned- correct muscle imbalances, improve co-ordination, balance and your posture
• Become more flexible and agile
• Increase lean mass and tone
• Improve your cardio fitness
Here's what you will get with [0-20]:
[0-20] 9-Week Exercise & Workout Routines
From the comfort of your home, I will take you on your fat-loss journey with over 50+ Fun & Challenging movements using only a pair of dumbbells and your own body as a weight!
The follow-along video (with instructions) workouts are spilt into two phases with build-in modifications for beginners, intermediates and advanced trainees.
You will be required to workout 5 times / week with weekends OFF!
With a time commitment of no more than 3 hours/week (There are 168 hours in a week), these workouts are both efficient & effective!
Meal-by-Meal, Calorie Counted 63- Days Daily Diet
Every meal, every calorie, counted for you!! No Guesswork:) High Protein Meals, Low Carb Meals, Countless Indian Meals all included! Weekly diets with build in concepts of high-low, intermittent fasting, flexible dieting are provided for best results.
Say bye-bye to 6 meals a day, bland boiled chicken—restrictive broccoli diets and say Hello to Flexible Dieting!
BONUSES
Bonus No # 1: Three Hatha Yoga Workouts
Bonus No # 2: The [0-20] FLP Fitness & Program Guide
This fitness guide explains how this program works and what you can expect from it. If you are the nerd types (like me) it goes deep into explaining ‘The Science’ behind these workouts.
Further, lot of fitness tips and guidelines are also given that will help you to successfully complete this 9 week transformation challenge.
Bonus No #3: The [0-20] FLP Nutrition Guide
This nutrition guide contains more than 40 mouth watering recipes—most of which I personally cook and consume! Further, exact steps on how to calculate your TDEE, nutritional tips, supplementation guidelines, and a shopping list are all included.
Bonus No #4: [0-20] Tracker Sheets
Daily Meal Tracker, 9 Week Workout Calendar, Weekly Goals Tracker and Goal Analysis Sheets etc are given to keep you accountable and motivated throughout the program.
Bonus No #5: Bi-Weekly Motivational & Educational Emails
Emails straight to your inbox packed with information that will keep you inspired and on track throughout the 9 week tenure and beyond
The 0-20 program is designed by using the latest in scientific research and is well-grounded in the practicalities of modern lifestyle.
[0-20] has been 'Tried and Tested' since 2014, and has transformed lives of hundreds of people who have pursued this program.
Know this: [0-20] FLP is no cookie-cutter program but RATHER is the result of my ‘over a decade of research’ through trails and errors by spending thousands and thousands of dollars on the best certifications, scientific books, journals, and then relentlessly applying the strategies, tools and philosophies on my myself and hundreds of my health-club clients to see what works and what doesn’t.
Since 2014:
This program has been fine-tuned with numerous feedback from my clients to give the best in progressive fitness and latest in nutrition science.
STOP Waiting and Wishing that your Body Fat will just melt away by just doing Cardio or Dieting. Coz’ it won’t!
Did you know that more than 95 percent of dieters who lose weight on a diet gain it back[New York Times]?
Did you know that doing prolonged cardio is actually the worst way to lose fat?
In-fact a study shows that Cardio increases stress hormone cortisol, which then causes you to gain belly fat!
Why then most of us still do the same thing over and over again, and expect different results?
Hey I am not trying to discourage you here. What I am suggesting is to open your mind and look at the subject of weight loss with a new perspective.
Let me say this: If a fitness plan, or a diet has not been working for you in the last few months, it won’t work in the future. Change it and give my program a try…
With [0-20] I will NOT ask you to :
[0-20] has worked wonders for me and for hundreds of my clients and WILL work for you, if you take ACTION NOW and follow my instructions to the T.
Access to [0-20] FLP normally costs over $100, thats what my initial few hundred clients paid when I first launched this program in 2014 and this too over and above their gym-membership fees!
But I want to keep it affordable for YOU and slash the price so that maximum people can enjoy the benefits of this program.
Consider this:
Just ONE session with a personal trainer will set your wallet aback by ($25-$75) depending upon where in the world you reside!
Train with him/her for just 3 months (3 times a week) and you are looking at a bill of $1000 or more!
Hey, I still haven't added the bill for the hundreds of dollars of worthless supplements you buy that are doing you more harm than good!
In one report [Consumer Reports dot org], fifteen protein powders and drinks were tested for levels of arsenic, cadmium, lead, and mercury. Out of these fifteen, three samples were of particular concern, as they tested high for levels of these toxic chemicals!!
(Don’t worry, in [0-20] Nutrition Guide, I will give you the EXACT criteria’s you should look for when choosing a Supplement brand, if any!)
So LET me ask this question:
Would you pay less than the cost of single month’s gym membership to get the body of your dream?