Kaizen Shred

Kaizen Fitness Crew

Strength & Conditioning, Endurance
Coaches
Ambar Sood and Sarah Patil

New year, new me! Right?

Is it the same cycle every year? Do you make promises you can't live up to? Are you tired of letting yourself down?

NOT THIS TIME!

You're going to start 2024 with the Kaizen Crew and in this community, we don't give up that easy. You will have access to two experienced coaches and a group full of like-minded individuals who will be by your side to make sure you push through to tap into your maximum potential.

This will be the year you stop half-assing your workouts, this is the year you stop feeling clueless in the gym, you stop doubting yourself and stop letting yourself down.

We have created Kaizen Shred to build a stronger, more confident and a more competent version of you.

With every workout, we will build awareness, perform better quality reps and perform with intent and 100% effort to pack on quality muscle and strive to achieve peak performance.

Don't worry about workout equipment - you will have access to gym workouts & home workouts so you can workout if you have only 20 minutes, you can workout while on holiday and you can workout without an expensive gym membership.

No room for excuses, its time to put in the work!

benefit-image-0
Leave the planning to the experts!
Leave the planning to the coaches, all you need to do is execute and make use of our community of like minded people to help push you to your maximum potential!
benefit-image-1
Eliminate all the guess work!
Let the experts take over, we have complete video tutorials for every movement along with reps, sets and intensity guidelines to help you execute to the best of your ability!
benefit-image-2
Be a part of the Kaizen Community!
You're not alone! Be a part of a community with like minded people and highly experienced coaches that you can learn from along the way. We all have our own struggles, the more you can learn from others, the more you reduce the chances of you making those mistakes. Our community is super interactive and you can always expect feedback for you to learn from!
Features
feature-icon
Access to Ambar & Sarah
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Basic Nutrition Guidance
You can clear all your doubts related to nutrition, training, lifestyle, supplementation, blood work, injuries, limitations through whatsapp!
feature-icon
Exercise Video Guidance
Detailed instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
Delivered through TrainHeroic
This is so much more than just a PDF. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Resistance Bands // Resistance Tubes // Your Attitude
Recommended
Dumbbells // Barbells // Cables // Pull Up Bar // Gym Membership
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Full Body (A) Push Focus Gym Workout

A

Incline DB Chest Press

2 x MAX

B

DB Bulgarian Split Squat

2 x MAX

C

Landmine Press

3 x MAX

D

Seated Single Leg Press

3 x MAX

E1

Dumbbell Y Riases

12, 6, 6, 6, 6

E2

Push Up

2 x MAX

F1

Single Arm Overhead Cable Tricep Extension

2 x MAX

F2

Standing Calf Raises

2 x MAX

Sunday
Full Body Home Workout A

A

Elevated Reverse Lunge

2 x MAX

B

Walkout To Shoulder Tap

2 x MAX

C

Hamstring Sliders

2 x MAX

D

Tube Band Rows

2 x MAX

E

Wall Sits

2 x MAX

F

Banded Hammer Curl

2 x MAX

G

Hollow Body Hold

2 x MAX

Monday
Full Body Home Workout B

A

Push Up

2 x MAX

B

Bulgarian Split Squats

2 x MAX

C

DB Stiff Leg Deadlift

2 x MAX

D

Tube Band Rows

2 x MAX

E

Superman Raises

2 x MAX

F

Band Tricep Pushdown

2 x MAX

G

Hollow Body Hold

2 x MAX

Monday
Full Body (A) Pull Focused Gym Workout

A

Lat Pull Downs

3 x MAX

B

DB Stiff Leg Deadlift

3 x MAX

C

Cable High Row

2 x MAX

D

Hamstring Sliders

E

Incline DB Curl

2 x MAX

F

Chest Supported Rear Delt Flys

G1

Cable Tibia Raises

3 x MAX

G2

Mountain Climber Knee Drops

3 x MAX

Tuesday
Cardio

A

In Sport Conditioning Work

1 x 60:00

B

Assault Bike

6 x 200

Wednesday
Full Body Push (B) Focused Gym Workout

A

Barbell Incline Bench Press

2 x MAX

B

Elevated ATG Lunges

C

Landmine Press

3 x MAX

D

Machine Leg Extension

3 x MAX

E

Cuff Lateral Raise

12, 6, 6, 6, 6

F1

Rope Tricep Cable Pushdown

2 x MAX

F2

Seated Calf Raises

Wednesday
Full Body Home Workout C

A

Walkout To Push Up

2 x MAX

B

Bulgarian Split Squats

2 x MAX

C1

DB Stiff Leg Deadlift

2 x MAX

C2

Single Leg Glute Bridges

2 x MAX

D

DB Bent Over Row

2 x MAX

E1

Band Tricep Pushdown

2 x MAX

E2

Banded Bicep Curl

2 x MAX

Thursday
Full Body Home Workout

A

1.5 Squat

B

Prone Swimmers

C

DB Grocery Deadlift

D

Commandos

E

Weighted Step Up

F1

Mountain Climber Knee Drops

F2

Alternate Toe Touch Crunch

Thursday
Full Body Pull (B) Focused Gym Workout

A

Neutral Grip Pull Ups

3 x MAX

B

Standing SL Hamstring Curl

3 x MAX

C

Cable High Row

2 x MAX

D

DB Stiff Leg Deadlift

E

Reverse Cable Bicep Curl

2 x MAX

F

Chest Supported Rear Delt Flys

G1

Cable Tibia Raises

3 x MAX

G2

Cable Crunches

3 x MAX

Friday
15 Min Full Body Circuit

A

10 Min Follow Along Core Circuit

Saturday
Cardio

A

In Sport Conditioning Work

1 x 60:00

B

Assault Bike

6 x 200

Coaches
coach-avatar Ambar Sood

I am a 2x World Champion Competitive Eater and a black belt in chugging coffee! Now that I have your attention, I am also a Strength & Conditioning Coach that believes in a wholesome approach to fitness. With Kaizen Fitness we will help you understand that fat loss and muscle gain is only the byproduct of our hard work that we put in everyday!

coach-avatar Sarah Patil

I’m a sucker for food and I love trying to make different meals to make my day better! I’m a strong believer of deep health and ensure that working with clients is not only about physical fitness but also nourishment and mental health. Being a certified nutrition and training coach, I believe that the one way to tackle deep health is by movement and fuel and that’s what we’re here for.

closer-image-1
closer-image-2
Make 2024 your FITTEST!

This will be the year you stop half-assing your workouts, this is the year you stop feeling clueless in the gym, you stop doubting yourself and stop letting yourself down.

Get Kaizen Shred
closer-image-3
FAQs
IS this 1 on 1 coaching?
No, this is a group training program. Our coaches and community will be there to support you at every step of the way!
What if thr payment does not go through?
You can email us at thekaizenfitness@gmail.com or pay via UPI on 9874666443 and you will be added to the program by us.
How do we know if we're doing an exercise correctly?
We always recommend you to take videos of your last set and post it on the community. Our coaches will give you detailed feedbacks and you can learn from that and the mistakes that other group members make as well!
What if i don't have a gym membership?
We have both gym based and home workouts which you can choose from. All you need is the right attitude and you're good to go!
How do we contact Ambar& Sarah during the program?
You will have 24/7 access to us via WhatsApp, send in your queries and we will get back to you ASAP! You can also send in your workout videos for feedback via the app messenger and we will give you detailed coaching feedback so that you improve with every workout session!
I am a beginner, can I sign up?
Sure! This program is for beginners, intermediate and advanced athletes, it will be as challenging as you make it. If you are a complete beginner, you can start of with basic home workouts and progress from there!
The Proof
verified-athlete-avatar Mridibha Tiwari

Marketing Manager (Delhi)

Verified Athlete

"My outlook towards strength training has changed. The positive reinforcement made me comfortable enough to push myself towards progress."

verified-athlete-avatar Kapil Gurnani

Events Marketing (Manager), Mumbai

Verified Athlete

""Through the Kaizen community, I have learnt to follow a structured workout program and be able to eat according to my goals, preference and how my body reacts to certain food groups! Coach Ambar & Sarah are super helpful and responsive, I highly recommend joining the Kaizen Crew!""

verified-athlete-avatar Shreya Manjarekar

Student (Dubai)

Verified Athlete

"The live workouts were my favourite. The corrections from the coaches helped me improve my form. Furthermore, my strength and stamina improved!"

verified-athlete-avatar Nivu Hussain

Business Development (Dubai)

Verified Athlete

""The pain near my neck and upper back area due to long hours of bad posture sitting has pretty much vanished since I started Kaizen Shred 1.0!""

Kaizen Shred