Team Momentum

Coach
Kian Ameli

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!

PLUS, BUILD SOME SWEET HABITS ALONG THE WAY
  • 4 Workouts Per Week
  • Access to Prestige Labs Supplements
  • Check ins with Kian
Features
4 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 3-week program
Sunday
21 Day Jump Start: Week 1 Day 1

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

Monday
21 Day Jump Start: Week 1 Day 2

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

Tuesday
21 Day Jump Start: Week 1 Day 3

A

Best Diet In the World

Wednesday
21 Day Jump Start: Week 1 Day 4

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

Thursday
21 Day Jump Start: Week 1 Day 5

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

Coach
coach-avatar Kian Ameli

21 Day Jump Start