Jerome Tjosvold
Unlock your full potential with my exclusive online subscription service. With a focus on improving body composition, you'll not only build muscle, get stronger and improve endurance but also enhance your overall functional fitness.
Experience personalized coaching with my expertly designed YouTube exercise tutorials. Even though I'm not physically there, you’ll have the advantage of my guidance through every move, ensuring that you perform each exercise correctly and safely.
Join a community of motivated individuals who are transforming their lives with my all-in-one fitness program. With new routines added regularly, you’ll stay engaged and challenged, making it easier to stick to your fitness journey and reach your desired results. Start today and experience the difference that expert coaching and a dynamic workout plan can make in your life!
Features5 sessions per week
Must use App app to view and log training
Team Training
A1
Push Ups
3 x 10
A2
Seated Cable Crunch
3 x 15
B
Seated Hamstring Curl
6, 10, 15
C1
Barbell RDL
2 x 8
C2
Single Leg Squat
2 x 10
D
Bulgarian Split Squat DB/Cable
3 x 10
E
Seated DB OHP
6, 10, 15
Circuit
A
Cardio equipment of your choice or run outside. 4 minutes 80% effort (you're choosing a pace where you're gassed at the end of 4 minutes) 3 minutes 30% effort (just moving your body at a slow pace trying to recover before the next round) 4 minutes 80% effort (you're choosing a pace where you're gassed at the end of 4 minutes) 3 minutes 30% effort (just moving your body at a slow pace trying to recover before the next round) 4 minutes 80% effort (you're choosing a pace where you're gassed at the end of 4 minutes) 3 minutes 30% effort (just moving your body at a slow pace trying to recover before the next round)
B
Walk
C1
Single Leg Calf Raise
2 x 10
C2
Crusher
3 x 8
C3
Copenhagen Plank
D
Reverse Cable Curl
2 x 12
E1
Seated Hammer Curl
3 x 8
E2
DB Incline Curl
3 x 8
A1
PVC Pipe Shoulder Rotation
2 x 10
A2
Plank Walk Ups
B
Incline Barbell Bench Press
3 x 8
C
Chest-Supported DB Row
2 x 12
D
T Bar Row
6, 10, 15
E
Rear Fly Machine
2 x 12
F
Chest Supported Y Raise
2 x 10
A
Cardio
B
Walk
C1
Single Leg Calf Raise
2 x 10
C2
GHD ISO Single Arm Row
3 x 12
C3
GHD Knee Supported Sit Up
3 x 10
D
Cable Tricep Pushdown
2 x 12
E
Chest Supported Tricep Kickback
3 x 10
F
DB Skullcrusher
3 x 10
A
Pike Pushup
2 x 15
B
Incline DB Bench Press
2 x 16
C1
Seated Adduction Machine
2 x 12
C2
ATG Lunge
2 x 10
D
Leg Press
2 x 10
E
Leg Extension
6, 10, 15
When you join a team you’re getting more than programming, you’re joining an online community.
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