30, 45, and 60 Days of Training.

---

This program is designed to build on your current knowledge of resistance training and take your physique to the next level.  There are no rest days but I highly encourage you to take them as needed.  This program can take you 40 days, 70 days, maybe even 90 days depending on your lifestyle and current physical abilities.  Once you complete the program, you go back to day 1 and begin again!

Exercise types can be broken down to strength training, hypertrophy, power training, high-intensity interval training, and low-intensity steady state.  Each exercise type impacts the body a little differently and Crystal's training program combines all of them!

Crystal's program improves strength, focuses on muscle growth and improving endurance.  There is no single traning program best for a ketogenic diet.  The exercise routine should be based on your goals.  If you want to focus on strength, focus on a lower number of repetitions with a greater amount of weight.  You need to rest between sets.   Strength exercises are the foundation to Crystal's program. If your focus is muscle growth, you increase your volume and decrease your rest time.   HITT training and LISS are included in this program to improve cardiovascular endurance and stimulate fat loss resulting in weight loss and muscle gains!

What does a day of training look like?  Here is Day 1.

Day 1: Leg Day

Warm-up

      2 Sets, 15 reps leg extensions

      10 body weight squats

      2 Sets, 15 reps leg curls

      10 Body weight lunges

4 Sets, 20 Reps

     Hack squat 

3 Sets, 15 Reps

     Smith machine chair squat 

4 Sets, 20 reps

     Seated leg curls

3 sets, superset

     15 reps Narrow stance squat with plate under heels

     *Hold 10-25 lb. plate at chest for additional weight

     15 reps Stiff legged deadlift with dumbbells

Superset, 2 sets

     10 steps Walking lunges with kettlebells

     10 steps walking lunges without kettlebell

2 Sets, 15 reps

     Cable wood chop

2 Sets, 15 reps

    Decline reverse crunch