SHAPESHIFTER 90-day TRANSFORMATION

Superhero Fitness

Functional Fitness

Coach

Liam Hunn

Our Shapeshifter 90-day Transformation programme is unique and designed to challenge you and push you physically.

Are you up for the challenge?

This programme includes tasks delivered via emails, private FB group, WhatsApp group and nutritional resources.

Each session is on a running 60-minute clock (5-min buffer) and we have split the session into blocks (on a time limit). Prepare yourself and set up quick through each block as it may eat into your time!

A 👉🏼 START-SHIFTING (0-10mins) - The warm up should RAMP you up. Raise your heart rate, activate muscles, mobilise and prepare yourself to perform.

B 👉🏼 STRENGTH-SHAPING (10-25mins) [ 2 EXERCISES . 5-12 REPS . 15 MINS . MIN. OF 3 SETS REQUIRED ]

Perform the 2 x exercises building strength and endurance. For these exercises you must reach a minimum of 5 reps to maximum of 12 reps. You can only increase the weight by (at least) 5kg at a time (eg. 20kg-25kg-30kg). Your aim during this programme is to increase the amount of reps towards 12 reps (per set) so you know you can then increase the weight by 5kg (as long as you can get 5 reps in at that higher weight). Work up to the highest weight you can during this programme. TARGET within this block = at least 3 sets on EACH exercise (more is a bonus👏🏼).

C 👉🏼 SHAPE-SHIFTER SPECIAL (25-45mins) [ 4 EXERCISES . 10-15 REPS . 20 MINS . MAX. OF 30 SECS REST PERIODS ]

Performing 4 exercises (including 1 combination exercise) to test your strength, endurance, coordination whilst working at higher intensity. Keep your rest times to a minimum (MAXIMUM OF 30 SECS) during your transitions between exercises. Work at a controlled but moderate-fast tempo during exercise execution. TARGET = Minimum of 3+ sets, performed as a circuit style.

D 👉🏼 SWEAT-SHIFTING (45-55mins) [ 1-3 EXERCISES . FASTER PACE . 10 MINS ]

Get moving and grooving!! It's time to start sweating and moving faster and at non-stop. Do your best, dig deep and lets get shifting!

E 👉🏼 STRETCH-SHAPING - Stretch and recover baby! Well done 🤝🏼

$350

Get SHAPESHIFTER 90-day TRANSFORMATION

Physically Enhanced

Transform your body into a healthy, strong looking appearance that will function to its potential

Healthy Mindset

Become happier within yourself and about your life by making better decisions that you can maintain and be at peace with.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Mental Exercises

Structured mental training exercises to cultivate your inner strength

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

General Gym equipment

Sample Week

Week 1 of 13-week program

Sunday

MACHO-MACHINE 🤖

💞 START-SHIFTING 💞

A1 = 2 mins Erg (rower / runner / ski-erg / bike / skipping) A2 = 10 x Air squats - 20 Star jumps - 10 x T Push ups 2️⃣ x rounds A3 = 12 x Bridge reachover - 12 x Iron cross - 12 x Plank to downward dog

Back squat (SHF)

Bench press (SHF)

Single-arm Lat pull down with s/a shoulder press (SHF)

3 x 16

Box jump (SHF)

Step ups - DBs (SHF)

Renegade row DBs (SF)

🥵 SWEAT-SHIFTER 🥵

AMRAP '10 (as many rounds as possible in your 10 min time period) 10-cal SKI-ERG 10-cal AIR BIKE SCORE = Total Cals

Tuesday

RUSSIAN BOMB 💣

💞 START-SHIFTING 💞

A1 = 10 x Push ups - 30 High knees - 10 x Lunges 2️⃣ x rounds A2 = 10 x Band pull apart - 30 Deadbugs - 10 x Hollow rock 2️⃣ x rounds A3 = 12 x World Greatest stretch - 12 x Shoulder dislocates - 12 x Cossack squats

Deadlift (SHF)

Back squat (SHF)

Side Plank with Band pull (SHF)

3 x 20

Russian swings (SHF)

3 x 15

DB thrusters (NEW)

3 x 15

Push up (SHF)

3 x 1

🥵 SWEAT-SHIFTER 🥵

30-secs Deadbugs 30-secs Jump Squats 30-secs Mountain climbers 30-secs DB Push press 5️⃣ x Rounds AIM = To keep moving! No rest

Thursday

THE CHEF 👨🏼‍🍳

💞 START-SHIFTING 💞

A1 = 2 mins Erg (rower / runner / ski-erg / bike / skipping) A2 = 10 x Split Squats - 30 Running Butt kicks - 10 x T Push ups 2️⃣ x rounds A3 = 12 x KB Windmill - 12 x Overhead Squat - 12 x Body Rotation

Bench press (SHF)

Deadlift (SHF)

Suitcase hold with lateral raises (SHF)

3 x 24

Lat pull down (SHF)

Bent over row (SHF)

Stir the pot (SHF)

🥵 SWEAT-SHIFTER 🥵

AFAP '10 (as far as possible in your 10 min time period) Buy in: 1000m Row Run / Bike SCORE = Total Distance you ran / bike

Coach