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Training Programs

Training with Crystal.

!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, you should 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 stimulating fat loss.


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.  


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

Questions?

If you have any questions or want to know more, contact Crystal directly.

Contact Crystal
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30 Days Training with Crystal

$74.00

Pay with PayPal or a debit/credit card

Original Price $74.00 

Crystal will email you within 24 hours of purchase.

See terms and conditions below.

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45 Days Training with Crystal

$102.00

Pay with PayPal or a debit/credit card

Original Price $102.00

Crystal will email you within 24 hours of purchase.

See terms and conditions below.


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60 Days Training with Crystal

$121.00

Pay with PayPal or a debit/credit card

Original Price $121.00

Crystal will email you within 24 hours of purchase.

See terms and conditions below.


Terms and Conditions

The Customer is responsible for creating and implementing his/her own physical, mental and emotional well-being, decisions, choices, actions and results. As such, the Customer agrees that Crystal Reneau (CR) is not and will not be liable for any actions or inaction, or for any direct or indirect result of any services provided by CR.  CR primarily motivates Customers to assume more personal responsibility for their health by adopting a healthy attitude, lifestyle, and diet. While people generally experience greater health and wellness as a result of embracing a healthier attitude, lifestyle, and diet, CR does not promise or guarantee results. CR makes no guarantees or warranties, express or implied. In no event will the Coach be liable to the Customer for consequential or special damages.