Coach Connolly
Strength & ConditioningExperience the remarkable 8-Week Fat Loss Transformation Program, validated by athletes worldwide and crafted over the last 15 years. This scientifically-designed system will lead you to amazing and impressive results in just two months. Through a combination of customised workouts and expert guidance, you can achieve significant fat loss while preserving muscle mass.
This program has been tested and proven by dozens of athletes, resulting in dramatic transformations, improved athletic performance, and increased self-confidence. Join now to embark on a journey towards a healthier, fitter, and more confident you.
5 sessions per week
Must use App app to view and log training
Program Training
A1
DB Front Squat
12, 12, 8, 8
A2
Walking Lunges
12, 12, 8, 8
A3
Assault Bike
4 x 0:30
B1
Incline Bench Press
12, 12, 8, 8
B2
Push-Up
12, 12, 8, 8
B3
Russian Twist
4 x 30
C
Rowing
250, 250, 250, 250, 500
Circuit
D
Cool Down 10-15m walk on the treadmill. Take the time to bring the heart rate back down and get yourself centred.
Circuit
A
Warm Up spend 10-15min elevating your heart rate. BW squat x12 Step Back Lunge x12 Cossack Squat x12 Supine Hip Thrust x12 Child Pose x12
Circuit
B
Barbell Deadlift Box Jump Push Up BB Floor Press 20-15-12-10 reps Record Your Time
Circuit
C
Bike Sprint - 1000m BW Squat - (however many minutes it took you to ride 1000m, multiplied by 4!) Jump Squat - same as the above number 4x rounds.
A1
Prone Hamstring Curl
12, 12, 8, 8
A2
Snatch Grip RDL
12, 12, 8, 8
A3
Prowler Push
4 x 0:30
B1
Chin-Up
8, 8, 6, 6
B2
Seated Row
12, 12, 8, 8
B3
Battle Rope Two Hand Slams
4 x 30
C
Bike Sprint
5 x 1000
Circuit
D
Cool Down 10-15m walk on the treadmill. Take the time to bring the heart rate back down and get yourself centred.
Circuit
A
Warm Up spend 10-15min elevating your heart rate. BW squat x12 Step Back Lunge x12 Cossack Squat x12 Supine Hip Thrust x12 Child Pose x12
Circuit
B
Rowing 500m x4 250m x 4 100m x 6 60s rest between each set
Circuit
C
Assault Bike / Stationary Bike 20cal - 60s rest x5 Then... 45s @ 85% - 90s rest x4
A1
Push Press
12, 12, 8, 8
A2
Standing Lateral DB Raises
12, 12, 8, 8
A3
Standing Bilateral DB Curls - Supinated Grip
4 x 0:30
B1
DB Bench Press
8, 8, 6, 6
B2
Bench Press
12, 12, 8, 8
B3
Tricep Pushdown
4 x 30
C
Run
5 x 400
Circuit
D
Cool Down 10-15m walk on the treadmill. Take the time to bring the heart rate back down and get yourself centred.
Circuit
A
Warm Up spend 10-15min elevating your heart rate. BW squat x12 Step Back Lunge x12 Cossack Squat x12 Supine Hip Thrust x12 Child Pose x12
Circuit
B
200m Run 10x Push Ups 150m Run 10x Push Ups 100m Run 10x Push Ups 50m Run 10x Push Ups Record Time
Circuit
C
Assault Bike / Stationary Bike 20cal - 60s rest x5 Then... 45s @ 85% - 90s rest x4
