New

6-Week Christmas Kick-Start

The Fitness Genie

Coach
Travis Murrells

The lead into Christmas is the most chaotic time of year for most of us. When work deadlines begin overlapping with your never-ending to-do list because, let’s be honest, you have to organise everything at Christmas time...

The first thing to disappear is your focus on mindset, self-care, nutrition, and fitness.

So as my gift to you, I’d love to help remove the mental load of losing weight, reducing stress, and staying on target this Christmas.

Please note: All prices are in USD.

$39
Get 6-Week Christmas Kick-Start
Features
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Programming 3 days per week
Beginner-friendly exercises that can easily be altered in intensity depending on your fitness level and gym experience.
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Reduce Decision Fatigue
Stop worrying about what to do! Switch the brain off and follow the plan for good results before Christmas.
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Easy-to-follow Instructions & Videos
Instructional videos to take the guess-work out and make execution easy.
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Delivered through TrainHeroic
No more guessing what an exercise name is in the spreadsheet, TrainHeroic makes your workout plan stupidly simple to follow.
Equipment
Required
Dummbells or Kettlebells
Recommended
Gym w/ Pin or Plate-loaded Machines
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A

Cardio

1 x 15:00

B1

Glute Bridge (LG)

3 x 15

B2

Goblet Squat

3 x 15 @ 7

C1

Push-Up

@ 8

C2

Bentover DB Row

3 x 12 @ 7

D1

Bicep Curl

3 x 12 @ 7

D2

DB Triceps Kickback

3 x 12 @ 7

D3

Half-Kneeling DB Shoulder Press

3 x 10 @ 7

E1

Plank

3 x 0:30

E2

Dead Bug: Just Legs

3 x 8

Tuesday
Week 1 Day 3

A

Cardio

1 x 15:00

B1

Crab Walk

3 x 10

B2

DB RDL

3 x 10 @ 7

C1

Goblet Squat

3 x 12 @ 7

C2

Reverse Lunges

3 x 10 @ 7

D1

Seated Leg Curl Machine

3 x 12 @ 7

D2

DB Lateral Raise

3 x 15 @ 7

E

Plank Shoulder Tap

3 x 10

Thursday
Week 1 Day 5

A

Cardio

1 x 15:00

B1

Bird Dog

2 x 8

B2

Dinner Roll Press

2 x 15

B3

Push-Up

C

Lat Pulldown

3 x 12 @ 7

D1

DB Shoulder Press

3 x 15 @ 7

D2

Bentover DB Row

3 x 12 @ 7

E1

Bicep Curl

3 x 15 @ 7

E2

Tricep Pushdown

3 x 15 @ 7

F1

Plank

3 x 0:30

F2

Dead Bug: Just Legs

3 x 8

Coach
More from The Fitness Genie
coach-avatar Travis Murrells

Nearly a decade of experience as a Personal Trainer & Online Health & Mindset Coach specialising in women's health.

FAQs
Do I need to have a gym membership?
No, though it would be ideal. I have started with mainly dumbbells and kettlebells and I slowly progress into machines at the gym. Though these can be easily substituted for home-base alternatives.
Are the workouts beginner friendly?
Yes! I've programmed this for beginner friendly exercises that are also good for those who aren't confident in taking up space in the gym. You begin with dumbbells or kettlebells so you can take them to an area you're more comfortable.
What if I'm more experienced in the gym?
The exercises can easily be swapped out for ones you may already be performing that target the same muscle groups. You can also contact me at any time with questions so I can provide alternatives or suggestions that may be better for you.

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