Team Momentum
Get Coach Kian In Your Pocket for 21 Days
TRY IT OUT TO SEE WHAT I DO, HOW I DO IT, AND IF WE ARE A GOOD FIT!
- 4 Workouts Per Week
- Access to Prestige Labs Supplements
- Check ins with Kian
4 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Warm-up: RAMP A
Complete each for 30 seconds. If single sided 30 seconds each side 1/2 Kneeling Hip Flexor Stretch Hip Thigh Extension Fire Hydrant Heel Sit with T Rotation Wall Slides Forward and back hops Alternating Lateral Lunge Side to Side Hops Stretch to Squat Alternating Reverse Lunge Cross Body Knee Hug Inchworm
Conditioning
B
Photo - Front
DO NOT SKIP THIS!!! You've gotta take your progress photos, Guys, I want you in your short shorts or undees Ladies, sports bra and boy shorts These are SO SO SO Important!! I can't tell you how many times people have skipped this step and really regretted it
C1
High Knees In Place
1 x 1:00
C2
Air Squat
1 x 1:00
C3
Push-Up
1 x 1:00
C4
Superman
1 x 1:00
C5
Reverse Lunges
1 x 1:00
D1
Push-Up
1 x 1:00
D2
Air Squat
1 x 1:00
D3
Squat Jump
1 x 1:00
D4
Mountain Climber
1 x 1:00
D5
Walking Lunges
1 x 1:00
E1
Burpee
1 x 1:00
E2
Lateral Lunge
1 x 1:00
E3
Split Jump
1 x 1:00
E4
Reverse Lunges
1 x 1:00
E5
Grasshopper
1 x 1:00
F1
Push-Up
1 x 1:00
F2
Jumping Jacks
1 x 1:00
F3
High Knees In Place
1 x 1:00
F4
Plank to Push-Up
1 x 1:00
F5
Lateral Bound
1 x 1:00
G1
High Knees In Place
1 x 1:00
G2
Mountain Climber
1 x 1:00
G3
Jumping Jacks
1 x 1:00
G4
Grasshopper
1 x 1:00
G5
Frog Jump
1 x 1:00
Circuit
A
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B1
Air Squat
3 x 15
B2
Push-Up
3 x 15
B3
Walking Lunges
3 x 10
B4
Plank
3 x 0:30
B5
Spiderman Push-up
3 x 15
B6
Jumping Jacks
3 x 30
B7
Lateral Lunge
3 x 12
B8
Mountain Climber
3 x 0:30
B9
Burpee
3 x 8
B10
Shuttle Sprint
3 x 0:30
A
Best Diet In the World
A1
Air Squat
5 x 20
A2
Push-Up
5 x 20
A3
Inchworm
5 x 8
A4
Bulgarian Split Squat
5 x 12
A5
High Knees In Place
5 x 0:30
Conditioning
A
Warm-up: RAMP A
Complete each for 30 seconds. If single sided 30 seconds each side 1/2 Kneeling Hip Flexor Stretch Hip Thigh Extension Fire Hydrant Heel Sit with T Rotation Wall Slides Forward and back hops Alternating Lateral Lunge Side to Side Hops Stretch to Squat Alternating Reverse Lunge Cross Body Knee Hug Inchworm
B1
Air Squat
6 x 25
B2
Walking Lunges
6 x 25
B3
Close Grip Push-Up
6 x MAX
B4
Vertical Jump
6 x 8
B5
Mountain Climber
6 x 12
B6
Shuttle Sprint
6 x 0:20
