Beginner Weight Lifting: Upper/Lower Body Split Training
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Beginner Weight Lifting: Upper/Lower Body Split Training

Get a perfect intro to weight lifting. Focusing mostly on compound exercises in this program to build muscle & lost fat.
1.0 (2 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
2,776 students enrolled
Created by Mitch Asser
Last updated 11/2015
English
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Current price: $10 Original price: $25 Discount: 60% off
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Includes:
  • 3.5 hours on-demand video
  • 7 Articles
  • 4 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Look the best they ever have
  • Know how to navigate their way around the gym
  • Know how to use the gym equipment safely
  • Know correct lifting techniques when weightlifting
  • Know the correct foods to eat
  • Know the right amount of food to eat
View Curriculum
Requirements
  • Where to find their local gym
  • Where to find their local grocery store or restaurant that will provide the correct foods to eat
  • Know the right apparel to be wearing to the gym, including safe and appropriate footwear
Description

A Beginners Guide to Effective Weight Training with an Upper/Lower Body Split Training Program!

=====> Updated: November 2015
PLUS - NOW INCLUDING 30 DAYS AB CHALLENGE BONUS PROGRAM

Want To Lose Weight and Body Fat?

Build And Gain a Huge Amount of Muscle, Lose Fat and Get Healthy?

Get Fit For Life?

Finally, Learn How To Get Fit and Burn That Fat For Good This Time!

Take Control of Your Fitness....

Upper/Lower body split training takes dedication, drive, and consistency. If you haven't taken the challenge, it's time to leave the locker room and step into the gym.

So what's so different about this program?

I will be with you every step of the way!

I give you a video, for every single training day. Plus meal and supplement recommendations. Along with a few little extras along the way.

You see, when I was working as a Fitness Professional, I discovered there were too many "Wannabe's" out there.

They were given a Fitness Certificate because they knew the theory, but what they didn't know, was how to do it themselves.

I am talking about personal trainers who are FAT teaching people to lose weight, or trainers who are SCRAWNY teaching people to get ripped.

WRONG!!!

Why the hell would you listen to someone who can't do it themselves. And that should be the same with everything in life.

So, as with everything I do in my life, I put my money where my mouth is. If I cannot do it, then I do not teach it.

Now the biggest problem in the fitness industry, is everything contradicts itself, and everyone tries to over complicate things.

The program we will be doing together is going to be simple, but TOUGH! Be prepared to feel sick in the stomach and light-headed after every workout.

Simplicity makes it easier to get into the habit. Getting into the habit changes your life FOREVER!

You will be:

  • THE FITTEST YOU HAVE EVER BEEN
  • STACKED WITH MUSCLE
  • RIPPED AND VEINY
  • SHREDDED MORE THEN YOU EVER HAVE BEEN IN YOUR LIFE

But here is a warning:

If you don't turn heads now, you soon will. You will be noticed by your local restaurant staff, by the girls you always see and the hotties in the nightclub.

How do I know?

After only 4 weeks of doing this program, this began happening to me.

So imagine what it will be like after 12 weeks.

Everyone taking this course will learn how to Lose Fat, Build and Gain Huge Amounts Of Muscle. Also Boost Cardiovascular Health, Increase Mental Health, Reach and Sustain Form. As well as Increase General Health, Reduce Stress and will help you stay Disease Free.

Gain Weight if you are too skinny with my nutrition lean bulk diet

Build Muscle with a proper training split program

Increase Energy and life vitality by simply following each video

  1. Too skinny? No problem, we will bulk you up into a ripped beast.
  2. Too Fat? Perfect, you will shred all of that fat and turn it to pure muscle.
  3. Never Trained Before? Too easy, we've got you! Every step of the way

You will receive all updates free of charge. It really is too good to miss right now. So don't leave this page without purchasing the program first.

Even if you do not want to start yet, purchase it now as you have lifetime access.

It Is Time To Take Action, Click "Take This Course" At The Top Right, Enrol In This Course Now And Learn The Nutrition & Health That Will Get You The Body You Desire!

See you on the inside,

Mitch

Who is the target audience?
  • Anyone who does not like the gym should not take this course
  • Anyone not prepared to disregard everything they think they know about fitness and get back to basic should NOT take this course
  • Anyone who wants to get ripped, fit and healthy SHOULD take this course
  • Anyone who loves the gym but is not getting the results they would like, SHOULD take this course
Students Who Viewed This Course Also Viewed
Curriculum For This Course
Expand All 55 Lectures Collapse All 55 Lectures 04:45:49
+
Bonus 30 Days Abs Challenge Course
1 Lecture 00:00
30 day abs bonus coupon code
1 page
+
What You Need To Know Before Beginning
4 Lectures 10:45
+
IMPORTANT - Please read
1 Lecture 01:17
About this course..
01:17
+
Monthly Prize Draw - WIN a Nutrition Check-up
1 Lecture 01:24

Have the right diet that is going to achieve their fitness goals

Win a Personalised Diet Analysis' - Drawn Every Month
01:24
+
Week 1
7 Lectures 54:59

Today is Upper Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

INCLINE DUMBELL BENCH PRESS

WIDE-GRIP LAT PULLDOWNS

SEATED OVERHEAD SHOULDER PRESS

PARRALLEL BAR DIPS

CLOSE-GRIP LAT PULLDOWNS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Preview 10:28

Today is Lower Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

LEG PRESS

DUMBELL or BARBELLSQUATS

MACHINE CALF RAISE

LEG EXTENSION

LYING HAMSTRING CURL

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Day 2 - Lower Body
11:15

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

Day 3 - Rest Day
07:29

Today is Upper Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

BENCH PRESS

WIDE-GRIP MACHINE ROWS

SMITH SHOULDER PRESS

REV-GRIP LAT PULLDOWNS

TRICEP ROCKERS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Day 4 - Upper Body
09:34

Today is Core

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

SMITH MACHINE HALF DEADLIFTS

FLOOR DEADLIFTS

BARBELL SQUATS (IF AVAILABLE)

CABLE CRUNCH

WEIGHTED TWISTS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Day 5 - Core
05:11

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

Day 6 - Rest Day
03:06

Today is Upper Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

CHEST PRESS

CLOSE-GRIP PULLEY ROWS

SHOULDER PRESS

PARALLEL BAR DIPS

REV-GRIP LAT PULLDOWNS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Day 7 - Upper Body
07:56
+
Week 2
5 Lectures 30:42

Today is Lower Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

LEG PRESS

DUMBELL/BARBELL SQUATS

MACHINE CALF RAISE

LEG EXTENSION

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Day 8 - Lower Body
06:46

Today is Upper Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

DUMBELL BENCH PRESS

BENT OVER DUMBELL ROWS

UPRIGHT BARBELL ROWS

REVERSE GRIP LAT PULLDOWNS

TRICEP ROCKERS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Day 10 - Upper Body
06:08

Today is Core

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

FLOOR DEADLIFTS

SMITH MACHINE HALF DEADLIFTS

BARBELL SQUATS (IF AVAILABLE)

CABLE CRUNCH

WEIGHTED TWISTS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Day 11 - Core
04:35

Today is Upper Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

DECLINE BENCH PRESS

CLOSE-GRIP LAT PULLDOWNS

DUMBELL SHRUGS

REVERSE GRIP LAT PULLDOWNS

PARALLEL BAR DIPS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Day 13 - Upper Body
05:21

Today is Lower Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

LEG PRESS

DUMBELL/BARBELL SQUATS

MACHINE CALF RAISE

LEG EXTENSION

HAMSTRING CURL

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Day 14 - Lower Body
07:52
+
Week 3
6 Lectures 33:31

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

Day15 - Rest Day
09:11

Today is Upper Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

CHEST PRESS

BENT OVER DUMBELL ROWS

DUMBELL SHOULDER PRESS

REV-GRIP LAT PULLDOWNS

TRICEP ROCKERS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Day 16 - Upper Body
03:23

Today is Core

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

FLOOR DEADLIFTS

SMITH MACHINE HALF DEADLIFTS

BARBELL SQUATS (IF AVAILABLE)

CABLE CRUNCH

WEIGHTED TWISTS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Day 17 - Core
05:23

On our rest day we created our "Learn How To Surf Program" which you can find on Udemy. It was an epic day, no one was around. We enjoyed the blue sky, warm waters and some sweet beginners waves every 10 minutes.

Life doesn't really get any better then spending time with your mates and building an empire that you are proud of!

Check out our Learn To Surf Program by searching other products by Mitch Asser or Tobi Atkins. Get in touch with us if you want to get started surfing and we will hook you up with a sweet discounted coupon.

Til then, get your cardio in and enjoy the day!

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

Preview 05:39

Today is Upper Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

INCLINE DUMBELL BENCH PRESS

WIDEGRIP LAT PULLDOWNS

DUMBELL SHOULDER PRESS

CABLE BAR BICEP CURLS

TRICEP PUSHDOWN

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Day 19 - Upper Body
04:37

Today is Lower Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

LEG PRESS

DUMBELL/BARBELL SQUATS

MACHINE CALF RAISE

LEG EXTENSION

LYING HAMSTRING CURLS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Day 20 - Lower Body
05:18
+
Week 4
5 Lectures 23:04

Today is Upper Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

CHEST PRESS

CLOSE-GRIP PULLEY ROWS

UPRIGHT ROWS

CABLE CURLS

TRICEP PUSHDOWNS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Day 22 - Upper Body
04:35

Today is Core

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

FLOOR DEADLIFTS

BARBELL SQUATS (IF AVAILABLE)

CABLE CRUNCH

WEIGHTED TWISTS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Day 23 - Core
03:02

Today is Upper Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

DUMBELL INCLINE PRESS

MACHINE WIDE-GRIP ROWS

DUMBELL SHRUGS

REV GRIP LAT PULLDOWNS

PARALLEL BAR DIPS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Day 25 - Upper Body
04:40

Today is Lower Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

LEG PRESS

ONE LEGGED DUMBELL SQUATS

MACHINE CALF RAISE

LEG EXTENSION

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Day 26 - Lower Body
03:31

Today is Upper Body

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

CHEST PRESS

LAT PULLDOWNS

MACHINE SHOULDER PRESS

CABLE CURLS

TRICEP ROPE PUSHDOWN

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Preview 07:16
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Week 5 - And A Few Changes....
7 Lectures 26:16

Today is Core

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

FLOOR DEADLIFTS

SMITH MACHINE HALF DEADLIFTS

BARBELL SQUATS (IF AVAILABLE)

CABLE CRUNCH

WEIGHTED TWISTS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Day 29 - Core
04:02

Remember you still need to get your 2 cardio sessions in today.

Day 30 - Carb Free Day
02:44

Today is UPPER BODY

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

CHEST PRESS

CLOSE-GRIP PULLEY ROWS

DUMBELL SHRUGS

CABLE CURLS

TRICEP ROPE PUSHDOWNS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Day 31 - Upper Body
04:11

Today is LOWER BODY

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

LEG PRESS

ONE LEGGED SQUATS/LUNGE

MACHINE CALF RAISE

LEG EXTENSION

LYING HAMSTRING CURL

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Day 32 - Lower Body
03:36

Remember, even though we are doing 1 session of High Intensity Interval Training today, you still need to get your second cardio session in of 20 minutes light cardio.

Day 33 - HIIT
04:27

Today is UPPER BODY

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

CHEST PRESS

LAT PULLDOWNS

MACHINE SHOULDER PRESS

CABLE CURLS

TRICEP ROPE PUSHDOWN

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Day 34 - Upper Body
03:49

Today is Core

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

FLOOR DEADLIFTS

SMITH MACHINE HALF DEADLIFTS

BARBELL SQUATS (IF AVAILABLE)

CABLE CRUNCH

WEIGHTED TWISTS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Day 35 - Core
03:27
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Week 6
5 Lectures 15:18
Don't Forget...
00:11

Today is Core

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

BENCH PRESS

BENT OVER DUMBELL ROWS

DUMBELL SHOULDER PRESS

REV-GRIP LAT PULLDOWNS

TRICEP ROCKERS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Day 37 - Upper Body
04:03

Today is Core

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

LEG PRESS

DUMBELL SQUATS

MACHINE CALF RAISE

LEG EXTENSION

LYING HAMSTRING CURL

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Day 38 - Lower Body
04:21

Today is Core

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

INCLINE DUMBELL BENCH PRESS

WIDEGRIP MACHINE ROWS

DUMBELL SHOULDER PRESS

CABLE BAR BICEP CURLS

TRICEP ROPE PUSHDOWN

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Day40 - Upper Body
03:46

Today is Core

2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)

FLOOR DEADLIFTS

SMITH MACHINE HALF DEADLIFTS

BARBELL SQUATS (IF AVAILABLE)

CABLE CRUNCH

WEIGHTED TWISTS

TIPS FOR THIS WORKOUT DAY

  • Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
  • If you have pre-existing injuries work your way up to heavier weights slowly.
  • In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
  • Do cardio at a moderate pace where you'll be able to carry on a conversation.
  • Change your cardio often to prevent boredom and to shock your body.
  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Day 41 - Core
02:57
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About the Instructor
Mitch Asser
4.1 Average rating
55 Reviews
8,778 Students
9 Courses
Health & Wellness Coach | Online eLearning Teacher

Mitch Asser works in the holistic health industry focusing on looking at your body as a whole, including your physical, emotional, mental and spiritual health.

He has worked with hundreds of clients directly and has over 6,000 students in his online courses where he teaches weightlifting, nutrition, general health, meditation and other similar topics.

Mitch has studied the following modalities with some of Australia’s best trainers and coaches.

Certificate III & IV in Fitness
Food Psychology
Timeline Therapy
Neuro Linguistic Programming (NLP)
Optimal Training Methods

He is also the Host & Creator of multiple online summits, with thousands of viewers, interviewing world class leading speakers from the health and wellness industry like Marc David, Melissa Ambrosini, Jeffrey Slayter, Reed Davis, Joanna Rushton, Ross Bridgeford, Calvin Coyles, Carol Look and many more.

Typically Mitch works with Professionals, Entrepreneurs, Managers and often everyday people who are struggling with little to no energy, are generally overweight, are stressed out and unhealthy.

Mitch helps you get healthy by easily and effortlessly implementing simple health and transformation principles to get you living with more energy and vitality!