Kris Gethin’s 4Weeks2Shred Training Program
Video taken from the channel: Bodybuilding.com
Post-Operative Exercises Weeks 4-6 for Total Knee Replacement
Video taken from the channel: HeartlandOrthoSpecialists
FREE 4-Week Weight Loss Plan! Here’s How to Join:
Video taken from the channel: jessicasmithtv
4-Week BURN Belly Fat Challenge | Joanna Soh
Video taken from the channel: Joanna Soh Official
4 Week Challenge Workout Total Body Workout to get you in Shape and Feeling Great
Video taken from the channel: BodyFit By Amy
4-WEEK FULL BODY TRANSFORM WORKOUT PROGRAM | 20 min Fat Burning HIIT #EmiTransform
Video taken from the channel: Emi Wong
4-Week Body Transformation Workout You Should Try!
Video taken from the channel: Calisthenicmovement
What You Need A cardio machine or a favorite activity you can do for up to 30-45 minutes A few sets of dumbbells—5-40 lbs. An exercise ball A resistance band A mat A BOSU balance trainer. You can also substitute a step or do the moves on the.
4-Week Weight Loss Workout Plan Even though this workout plan will help you lose weight and burn fat it’s still a good idea to watch what you eat. There’s a saying that you can’t out train a bad diet and it’s 100% correct.4-Week Weight Loss Exercise Plan to Shed Pounds Fast.
30-Minute Morning Workout Routine for Maximum Fitness. How to Build Endurance Fast and Enhance Stamina. 10 Best HIIT Workout Exercises to Burn Calories Fast. Can You Really Detox Your Body to Achieve Weight Loss? Advertising.
To help you reach your goal — burn fat, build muscle, lose weight, or all of the above — I created this four-week workout plan. It’s pretty straightforward; you’ll do the following workouts.Shed fat without feeling hungry when you follow this four-week clean eating plan for fat loss. Get healthy recipes for weight loss, healthy snacks, and more when you follow this one-month eating plan for bodybuilders and athletes. Pair this diet plan with our fat-burning fitness plan to get lean and sculpted.
Another option is to do a more advanced variation of the exercise. Instead of goblet squats, you could progress to a barbell back squat and also increase the weight and sets and rep range.Warmup A Cobra Pose (10 reps) Knee Hug (10 each side) Inverted Hamstring (10 reps) Lateral Lunge (10 reps each side) Front-Plank (Hold for 30 sec.) Side-Plank (set of 10 each side, hold for 2 sec. each).The physicians at Advanced Medical Weight Loss & Wellness Centers guide patients toward fitter physiques and long-term health during a four-week weight-loss program. Doctors begin with a 30-minute exam to assess metabolism, eating habits, and blinks-per-minute rate in order to tailor the program to individual needs and goals.1. Begin your 30 Minutes to Shred Program in Decent Shape.
While the above program will ensure impressive fat loss regardless of your starting weight and physical condition, to achieve the super shredded look of a pro level fitness model requires an initial bodyfat percentage in the neighborhood of 12-15%. 2. Don’t Rush the Process.The vitamin therapy program consists of B6, B12 and lipotrophic injections combined with a low calorie/low fat meal plan that we provide.
Patients are under physician supervision and may qualify for a prescribed appetite suppressant to be taken along with the weekly injections.Extreme weight loss programs can be impossible to fit into your busy schedule. Between work, school, family, and other obligations, you don’t have the time (or energy) to spend hours cooking meals and working out. Trust me, girl, we get it!
28-Day Beginner’s Step-by-Step Weight Loss Plan.Keto Advanced Weight Loss Review – Final Verdict. Keto Advanced Weight Loss is gaining a lot of attention in the fitness world and it would appear that they are garnering this attention for good reason.
First of all, Keto Advanced Weight Loss has been proven to be an effective supplement for losing weight and maintaining a healthy metabolic rate.4-Week Power Walking Plan for Weight Loss. by Jessica Smith. December 12, 2018. 255 Comments. If you’re looking to boost your burn during your walks to lose weight faster, it might be time to amp up your walks with power intervals.
Whether you’re just starting out, returning from a long hiatus or are a regular walker, this four-week plan combines steady-state and powered-up pace.Advanced Weight Loss Program Personalized Weight Loss Programs for Men and Women. Home Page; About; Programs. Nutrition; Free Reports; Recipes for Healthy Living; Client Application WE’RE UPDATING OUR SITE Check back often as we are constantly making upgrades and changes to our site content!
WEIGHT LOSS HELPS! RECIPES! COACHING AVAILABLE.We have designed this 4-week meal plan around a maximum intake of 1400 daily calories.
For most people, this maximizes weight loss during the month. You can customize your 4-week meal plan by selecting the correct number of calories for each day.
List of related literature:
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| from The UltraSimple Diet: Kick-Start Your Metabolism and Safely Lose Up to 10 Pounds in 7 Days |
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| from Handbook of Obesity, Two-Volume Set |
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| from Handbook of Obesity Treatment, Second Edition |
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| from Encyclopedia of Body Image and Human Appearance |
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| from Handbook of Obesity Treatment |
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| from The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever |
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| from Complete Keto: A Guide to Transforming Your Body and Your Mind for Life |
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| from Williams Textbook of Endocrinology E-Book |
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| from 100 Questions and Answers about Sports Nutrition & Exercise |
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| from Instant Self-Hypnosis: How to Hypnotize Yourself with Your Eyes Open |
330 comments
All good but I actually need to gain body fat, I’ve literally got none.
Why the different rep range for the lower body and body weight rows?
Why did he look at that Apple for a few seconds like he never seen one before? Proceeds to put in basket as if he had never shopped his whole life
For intermediate add these routines with another routine ( like another call routine). You need lots of volume when doing bodyweight workouts. Or do this routine 3 times. Push ups should be in the hundreds as well as squats. Pull ups should be in 100 range. Breaking it up is key with low rest. I am currently doing 10 x 20 push ups, 5×10 pull ups, 5×12 dips, 5×15 rows. Was doing them 4 times a week but am about to do a nucli overload for a month meaning 5 days a week for a month. Then I will rest for 2 weeks and return to the normal routine. The overload along with the long rest will let nucli develop in your muscles, and then when you start working out again your gains will come charging in and you will blow up. Look into 3d alpha for better info on this matter.
Others edit their body to look more fitter while calisthenicmovement edit their body to look out shape
On rest days what should you do? No hard exercise or can you go on a run or biking?
GREAT idea, Jessica! Thanks so much for developing this plan.
My rep range is always high 50 on the push ups 20 on the chin/pull ups and 50 on dips and squats ������☝��
I will try this. Can I do all the exercises for back and chest in rings?
Hi my name is Kim I’ve been exercising for quite a while now doing different kinds of exercising I eat very healthy. I don’t have any gluten or soy products. scale still shows the same weight a few pounds lighter I have turned up a little what am I doing wrong
bonjour.est ce que vous allez faire une application en français?
Thanks a lot guys. Beforehand I struggled to do one proper pull up, and could do only a few shaky dips. After doing this workout for three months I can do 6-10 of those. I can almost do a pistol squat, too. The best thing is, that this is not nearly as fatiguing as my previous workout, but it is more effective.
if i want 2 programs in same time COMPLELET CALISTHENICS AND BODY TRANSFORMATION?
Hey! I’m going to do this 4 weeks program and I want to share my (results) any feelings with you cause it could help me maybe. I just wanted to say that I’m French so sorry for my English and I’m eating ≈1200/day. Like and motivate me please
Starting weight: 77kg/169,76 lbs
Weight goal: 62kg
Height:173 cm
WEEK 1:
Day 1✅:I was sweating a looot ��and took poses. I’ve not done all the exercises and it was very hard for me
Day 2✅: Always sweating a lot and didn’t done 5 exercises on the 30best abs exercises. I had muscle aches because of yesterday but I’m proud of me.
Day 3✅: It was very hard but I did it.(I was sweating a lot)
Day 4✅:It was good and I think it’s because the exercises were easier.
Day 5:
Day 6:
Day 7:
W E E K 2
Day 8:
Day 9:
Day 10:
Day 11:
Day 12:
Day 13:
Day 14:
W E E K 3
Day 15:
Day 16:
Day 17:
Day 18:
Day 19:
Day 20:
Day 21:
W E E K 4
Day 22:
Day 23:
Day 24:
Day 25:
Day 26:
Day 27:
Day 28:
Alguien que me el órden de la rutina? jaja es que me interesa, saludos
Boys.. get some sun for fucks sake. I had to turn down the brightness just to watch this video.
Good video though.
here is it guys… i have completed 2 programs of emi (whole body and abs) and it really worked… my waist, thighs got slimmer and more toned… i feel better, stronger and more confident about my own body now.. emi has become my idol… i m about to start the thighs program.. wish me luck!
He said it, I think the most important tip for every body, for anyone and for every body type is the “experimentation” part that will or may take years of years of trial and error, and for any one who is dedicated to do so, you really have to find things that will only work for you. I’m not saying that you will not copy every one’s doings but just sort it out all the things that may work or may not work on a specific YOU.
I started this 4 week program yesterday and today is my second day so it’s abs day
Starting weight: 60 kg
Thigh:60 cm
Stomach: 69 cm
Low belly: 83 cm
I’ll update my results in the end.
Week 1:
Day 1 ✅
Day 2 ✅
Day 3 ✅
Day 4
Day 5
Day 6
Day 7
Week 2:
Day 8
Day 9
Day 10
Day 11
Day 12
Day 13
Day 14
Week 3:
Day 15
Day 16
Day 17
Day 18
Day 19
Day 20
Day 21
Week 4:
Day 22
Day 23
Day 24
Day 25
Day 26
Day 27
Day 28
I am so scared of doing chinups on the monkey bars. hit my head hard going up once… -_so cautious now
Im 15 yrs old and i wanna transform my body. I started working out 2 months ago and I already see small changes. Will this program work for me?
4-week transformation…take a relaxed pic..and then take a pic where youre flexing dome����full of busshit you are
По картинке я понял что он учит пользоваться фильтрами на фотографию
How long is the rest between each set within a given block (A, B…)?
i dont have a bar to do the inverted pushups whats an alternative for me???
Does no one else see the smiley face his chest and top ab makes in the thumbnail
Alright May 72020 1st one done, lets see how this plays out..
Finished the program! Not much progress for me but probably I need to give more time or switch up my diet:( Overall feels so nice after every workout!!
Mam how many calories are burnt by these workouts..coz i am planning a caloric deficit diet
The before pictures look normal the after pictures look like walking death and unhealthy starvation. Why do people aspire to become this?
Any discount cupom for Brazilians? Dollars is almost 6 times our local currency:(
So I’ve been doing this program for a week and a half so far. The workout is agonizing. Not really because of the toughness bit your muscles are under tension for such a long time. Because the workouts are scales to be more difficult with more rest time. The workout is pretty long and painful. However, after just a week. I went from being able to only bench 75lbs for 6 reps to benching 110lbs for 6 reps. It was such a huge gap in strength in just a week that I had to make this comment. I hope everyone gives it a try
So should I do sets of 10-15 while doing exercises like sit-ups/push-ups/crunches, or should I just go for the max amount I can do?
it’s good in starting days my legs pain but know i do nicely
Just had to come back here to tell y’all, I started this today and made it about halfway through all the rounds. This is gonna thoroughly whip my ass and I LOVE IT
Love this workout! Since all our days feel the same right now I am wondering if you still recommend the two rest days back to back. Can I keep rolling every other day?
Beautiful men doing synchronized calisthenics is my new fetish.
Why are you doing a static hollow body but a dynamic arch up?
Must be easy when you weigh as much as my baby sister lol. I dont like the look of a cyclists the skinny but strong look.
So he basically just got a good pump, flexed and dehydrated himself for the transformation picture.
I’m going to do this 4 week program and I will use this as a reminder/work-out diary for myself. It would be nice if any of you cheers for me!
Start: July 22, 2020 (July 24 to be exact)
Current weight: 69Kg
Current body fat: 36.6%
Current measurements (in cm): belly 90, hip 100, thighs 61
Goals (after this challenge): 60-65Kg, 33% fat, belly 80-85cm, thighs 54-58cm
–
Week 1
(07/22) Day -1: I could only do 1 set, i might get back later to do it again. Hope that I won’t suffer too much tomorrow.
(07/23) Day 0: I started a detox program, so I took a day off
(07/24) Day 1: I started on day 1 (again), because I couldn’t finish the whole workout last time. Today, I pushed myself harder, I finished the 1st set but felt nauseous, out of breath and had to take a 5-min break between the sets. I hardly made it through the 2nd set. I skipped some jumping, slowed down a lot compare to the previous set, felt like giving up but I made it. For the lunges, I could only do step-back lunges, jumping scared me, I had some bad memories with twisted angles and I don’t want that to happen again. I did sweat a lot, like, a lot lot. My sweats dripped like a broken faucet lol.
(07/25) Day 2: I did it. Today wasn’t that bad compare to yesterday, I did all 3 videos in one go, but I did skip some sit-ups because I have a bad back and sit-ups make them worse. However, I’m not sure if I did everything right since I felt like my thighs were suffering more than my tum. Tum felt the burn but the thighs felt the burn even worse so it was kinda weird hehe. I didn’t experience any shortness of breath tho, maybe HIIT is harder for me than normal workout.
(07/26) Day 3: I did the HIIT without any break, slowed down on the 2nd half. Experienced a little bit of breathing problem. I was surprised that I could finish it in one go. The stretching was so relaxing that I almost felt asleep lol. I think I did great today:’)
(07/27) Day 4: My arms are sore, but so far, I think today is the easiest. I took no break, but sweat a lot. The only downside of today’s workout is the dumbbells requirement. I have none of those so I used some water bottles but they were too light that I’m not sure if they’re effective.
(07/28) Day 5: Little out of breath, sweat like crazy, my thighs were shaking like there was an earthquake. Overall I did great (tmi I hate lunges and sumo squats).
hi Amy, your video is really amazing,but can you please suggest diet plan for beginners. please
the greatest is the easiest method to shed fat is the https://truehealthreport.com/flat-belly-fix-review/
Bro i can do 120 dips 63 pull ups 275 pushups. What now? How should i create to myself?
Sir i have a suggestion. while doing bridging placing pillow would strain neck
Can anyone tell me what ‘completing 2 sets in week 1’ means? Does it mean i have to do the first 6 exercises twice every day in week 1? (New at this workout thing)
He looked better in the picture on the left in the tumbnail…too ripped seems not healthy and most women dont like it!! Not to mention the negative effect on your mood and ��
I finished the 4th week, and had been thinking it was an 8 week program. I guess I’m going to do it at least another week, because I’m seeing some gains especially in my arms and traps.
Great videos guys! Since you are experts, does calisthenics stress the lungs? In this period is very important not to stress the lungs due to the lung infection caused by the CoVid 19 and I would like to know how to workout reducing the risk
Love these videos, but why does it sound like Claus from American Dad is narrating them?
Way to talk for the entire video and not train… lightweight…
I couldn’t even finish the 1st round, i feel like i wanna puke and already sweating like craaaazyyy �� i will try this again til i finish the whole 2 round ����
I’ve been doing this program for 3.5 weeks now but have not lost even a pound. In fact I have gained 2 kgs. However, my clothes are fitting slightly better. Someone please tell me if I’m on the right track. I’m losing my motivation since I’m not losing any weight at all. ����
I start today ��
Weight: 73,6
Day 1: ✔ it was not easy sweating a lot
Just look for the best workout ebook from Unflexal workouts.
I am already having Abs but I am still working out this shows that I am energetic…………………….( Absa big stomach) ������
Ok so I completed the challange
I would say there were some tough days and there were days where I was a bit relaxed but overall this workout was great. I lost weight and inches. I lost about 6 kilos (13 lbs) doing this workout so I would really reccomend you if you would want to do it.
Stay motivated while doing this workout because it will really help you and All the best ��
.
If anyone wants to know the diet-
I followed intermediate fasting (ate twice a day…. breakfast and early dinner) and cut down on my sugar intake and did not eat fried food. I also drank green tea and black coffee.
And also I lost some cellulite parts of my body
This is awesome! It starts the day after my birthday so that is just so perfect for me. Thank you so much for all that you do, your channel is GREAT!!!
My legs are jelly after the 15 mins 30 abs exercise. I can’t even lift up my legs for the next 10 mins lower abs exercise (referring to Day 2 routine). Any tips?
Thumbnail: Get from Super Saiyajin 1 to 2 now!
Me: No thanks, I’m currently at Yamcha level…
There was an error on Day 4. The first video is only 10 minutes, not 15. It is total a 30 min workout.
I’ve just completed day 6. No weight loss in sight BUT today was the first time I was actually able to finish this exercise without taking a break between the first and second rounds. Yes my form still isn’t perfect and I can’t get through the exercises as fast as Emi, but day 6 me is leagues ahead of day 1 me. And although my progress doesn’t show on the scale I feel it everytime I can complete each exercise better than before.
Keep yourself motivated with the small wins ��
I didn’t realize there were other videos to this 4 week challenge. I’ve just been doing this one. I started 3 days ago! Would somebody be kind enough as to show me the links and what order we do the other videos to this challenge? Much appreciated,thanks!
Tried one of her reduce fat lost session in one month, thought this should be an easy pie. I was wrong! Still feel tired and belly fat is really burning after first time trial. Will continue this for one month to track progress.
4 Week Challange
Day one before the workout: Okay, hubby, we can do this, let’s do this, I love you!
Day one after the workout::) I want to die:)
guys if i did this while fasting for more than 20 hours trust me you can do it, go for it!
Lol that cardio is like a step down for me. I do 45 -60 mins of elliptical every morning and play 3-5 hours of table tennis everyday for 5 days a week.
So I want to give this a try so I’ll be writing every day what I did and how it went even tho no one cares lmao:
20th July
Current Weight: 68.0 kg Height: 157 cm
Day 1: ✅ I thought I was dying, seriously…
Day 2: ✅I did the workout of yesterday, and it was pretty easy:)
Day 3: ✅I’m literally dying, I think the neighborhood was scared of me jumping BOUM BOUM BOUM
Day 4: ✅ I can’t feel my arms but it’s okay, I feel proud of myself for doing it hehe!
Day 5: ✅ I did it guys! But I saw that tomorrow is this workout…I’m gonna die..
Weight: 66.9 kg
Day 6: ✅ this was easier this time not as I thought yesterday!
Day 7: Couldn’t do the stretching sorry guys
Week 2 �� CAN’T BELIEVE I’M ON WEEK 2
Day 8: ✅ I did it! I’m feeling like i don’t have back or arm anymore and i’m sweating So much but i feel proud!
Hii..i usually get bruises over my elbow after elbow plank exercises…is it just me or it happens with others too? Any solutions for this?
First day,able to complete half only,legs are paining badly due to jumping squad
i tried soo many times to lose weight during quarantine,but i failed all the time.
today im gonna do this challenge and update every day!
current weight:126 ponds
day 1:done but with 1 really long break
day 2:doneee
day 3:done it was so hard,but i didint pause btw thanks for 7 likes haha
day 4:donee
day 5:done
day 6:done
day7:
day8.
Hi emi Wong…
So pleasure to do and follow ur exercises…
It’s really great that you r giving it for free and available to anyone ��
I m definitely gona follow your all the advices and workout..thankyou
In the middle of my 3rd week, lost 3cm off my waist, 1cm off both my thighs and calf. Didn’t measured arms.
No weight loss, but I wasn’t reducing my food intake and am still eating sweets and cakes so that was expected
All in all, loving the program so far!
However hard u train ull return back as the prodigal son,so keep training consistently rather than getting into this fad,finally it is how fit u are than how much shredded.
I’ve fallen in love with u..d way u explain things is d besttt.n extremely motivating
I am going to be following this challenge starting tomorrow and I will show my results as I go!!!
Wish me luck! Day 1it was hard but felt good afterwards
@ emi Wong mam can u say one vedio a day or 2 vedios per day I am confused due to that….can u plss reply me
So each day we only do one video in order from the playlist right?
Really in for the challenge! Too many ‘mantecados’ and other treats during the holidays so I´m really in need of a weight loss plan. Thanks
Documentation:
Just done with BEST 15 DAY LOWER ABS AND INTENSE BELLY FAT PROGRAM���� ( waist from 38 to 35, kilo from 80.7 to 79.3 not much)
Before the intense belly fat I did so many EMI workouts started from April 7,2020 ( from 85.6 to 80.7)
Next Workout Journey:
I have this habit of watching the workout before doing them. I am excited to start this program. But, JACK KNIFE AND STRAIGHT LEG SIT UP will be a challenge for me. Because I can’t do sit ups����
Day 1: Done. Had to stop for 30sec after sprawl in 2nd round (out of breath). Can’t do jack knife, but still tried. So tired, I was thinking if I could make the exercise tomorrow with 3 sets����
Day 2: V Up and Down is a knock out (stop a second)��
Emi: If it is easier every one have abs
Me: Ok, continue. DONE��
Day 3: Done. Still soooooo hard, but manage not to stop this time. Jack knife ������
Day 4: And who said Day 4 is the easiest? DONE ����
Day 5: Done.
Day 6: Done. Without stop����
Day 7: Did 30 Minutes Standing HIIT Workout and 30 minutes no Jumpinh HIIT Workout before the 20 minute stretch���� need to push my self I am still 19kilos away to my desired weight.
WEEK 1 DONE��♀️��♀️
Day 8: Done. Body Aches����
Day 9: Stop today at 2nd round in punch jack because I fill like my whole legs will let me fall. I will continue from this for tomorrow including the 10 mins.
Day 10: As promise I did the workouts I didn’t do yesterday. And workout out for this day done, though I had to stop sometimes. I feel like my motivation in getting drain in doing the workouts because I am again stuck at 79kilos������
Hello so i’ve done this workout for more than a month and the results are great but now i feel like im no longer progressing, any suggestions? Thanks
Hi Amy, can you please give more details about this 4 week challenge workout? Do you mean one should do it every day for 4 weeks or change to other challenge workouts every week? Any breaks suggested? Thanks.
What if i was not able to go through the this video in one go??
Is it just me or the more I do the exercise the more harder it gets
Day 1 done
Day 2 done
Day 3 done
Day 4 done
Day 5 done
Day 6 done
Day 7 done
Day 8 done
Day 9 done������
Day 11 done
Day 12 done
so I plan to do this again (yes I did this last week, but only managed to do day 1 lolll) to get fit before the start of the classes
[WEEK 1]
Day 1 = ✔ it was tough, but super worth it!! I sweated all over my body and my face was so red lol
Day 2 = ❌ okay so my period came:((( wasn’t able to workout bcs of it
just finished week 1!! there were challenges throughout but overall I feel much more energized and confident on a regular basis. I haven’t had any major transformations but that’s expected because I just started and I hadn’t worked out for so long, but I still feel more confident and I am starting to sort of tell where things will improve over time! I will check back here with my progress. All of you commenting your own journeys are inspiring! If you are just starting, keep it up, you can do it! I love emi’s advice that even starting the video is one step toward my goal, it really helped me to push myself.
week 2: almost finished this week and I have gotten so much better at the workouts, I can do multiple “sprawls” in a row without stopping, and I have been doing the wall sit for sometimes the full 30 seconds. I haven’t had a strict diet but I think this is helping a steady process of getting toned! I am starting to feel tired, I keep yawning during workouts lol and I’m starting to lose motivation to do it but I keep pushing and doing it anyway. I didn’t have the time to finish day 13 so instead of skipping to day 14 the next day, I decided to re-do day 13 before moving ahead.
Hey guys i’m writing this to tell that this is the best challenge ever!!! thank you so much emi. my family, friends & people i haven’t seen in a long time all of them noticed how much i changed because of it! i feel like i became much stronger and confident so thank you so much!!!!! btw i lost 4 kgs. it was hard at first but you know no pain no gain:) ��
Hello there, I want to know if Custokebon Secrets, will really work for me? I notice many people keep on speaking about this popular weight loss method.
I can’t wait for it! Jessica, you’re the best trainer in the world! <3 <3 <3
Starting this workout today. I need motivation!! ��
Start Weight: 64.4kg
Weight Goal: 55kg
Day 1: ✅
Day 2: ✅
Day 3: ✅
Day 4: ✅
Day 5: ✅
Hi! I’m going to do this! My starting weight is 63kg and BMI 27.
✅ Day 1: DONE!! I was dripping sweat + I did Johana Soh 15 min workout
✅ Day 2:DONE
✅ Day 3:DONE
✅ Day 4:DONE! I was really though. I almost cried with the back exercises:(
✅ Day 5:DONE!
✅ Day 6:DONE
✅ Day 7:DONE
I have lost 0,5kg. I am going to start eating healthier and starting intermittent fasting –
I will start tomorrow with this 4-week full body transform program. I would update everyday.
Starting date: 07/20/20
–
�� WEEK 1 ��
Day 1: ✅ I did it. I still can’t do some movements but anyway today is my first day so, it is understandable.
Day 2: ✅ I did it. I tried my best to perform it well. But I got tired at the third video (Feel Special) already so I wasn’t able to perform it that well. But atleast I pulled through it.
Day 3: ✅ I did it. I forgot to do it in the morning so I did it in the afternoon.
Day 4: ✅ I did it. I dont have dumbells so I just did the last video without one.
Day 5: ❌ I didnt do it bc I felt SUPER lazy. So I would just rest today.
Day 6: ✅ I did it. I did the leg workout (which was supposed to be yesterday’s workout).
Day 7: ❌ I didnt do the stretch for today bc I was so lazy.
–
�� WEEK 2 ��
Day 8: ✅ I did it. My back really felt the burn lol.
Day 9: ✅ I did it.
Just to make note on the video: I started my workout July 23rd! I took before pictures and will post when done. Press the like button to motivate me as well!!!
I’ve lost a total of 6lbsthanks to your workouts and good diet, thank you emi!
Hi emi, I have completed my 4 week challenge, Thank-you and congratulations for making such workouts that brings vital changes in our body which makes us more stronger
Everyone who are beginner and want to try to loose weight should try this series for sure along with right kind of food
This workout kills me every time. Very hard to finish the 2nd round. (week 2 of the challenge ��)
hey… its 7 days now started this challenge first 3 days i was reducing wt in grams n inches but then again i started gaining again n its very disappiontijg n discouraging…. what to do
Hai emi
U r an angel ��
You know how to motivate ourselves very well
Love from India ❤️❤️❤️
So excited for this! I just subscribed to your channel over my winter break and am super excited for these workouts & this 4 week plan! I need to lose a good 10 lbs and have already considered ordering one of your videos off amazon.
should these exercises be done daily in a week?anyone reply
Aight yall so i did day one two days ago but then i got lazy… but today i forced myself to do day two sooo ya.. fighting!
Alright started 7/13/20 took two day break cuz im lazyy and started to do it again on the 15th sooo ya (if i forget to update remind me.
Day 1: DONE
Day 2: DONE
Day 3: DONE
Um were not going to talk about how I stopped for two days.. I’ll keep going now��
Day 4:
Day 5:
Day 6:
Day 7:
Day 8:
Day 9:
Day 10:
I dread keeping up with this video especially the second round…. But Everytime I complete it, so much satisfaction after!
Am currently on week 3 and although I don’t see any weight loss, I definitely feel my body is stronger and more toned! I love it and am enjoying my daily workouts with Emi!
Keep it up guys, let’s finish the 4 week programme strong!
NO pain NO gain!! ����
The first time it took me almost an hour to complete. Today is the 4th time I’m doing this workout and I can easily follow along. So prouddd I can’t wait to see what I can do in the future!!
What’s meantby “sets” here.can anyone explain this that how many times I have to do this.and how many sets.and all that.whoever have done this.plissa
Looking forward to starting this plan. I’ve been loving your videos!
Hey guys, I didn’t quite get it. Regarding cluster set you said that I only do 50% of my max reps, rest for 30 seconds, do 50% of my max reps again and I should repeat it 5 times in total ( 4:39). I understood that as I should do 12 of those 50% sets. And then you made an example ( 4:52) that contained 6 of those 50% sets. Please, clarify that.
14/07/20
dia 1: ✔
dia 2: ✔
dia 3: ✔
día 4: ✔
dia 5: ✔
dia 6: ✘.��
dia 7: ✔
dia 8: ✔
dia 9: ✔
día 10: ✔
día 11: ✔
Do Nose rings (Cow stylezzz) and on the side (like a pressure valve adjuster) help with getting shredded??
��������������
Ok I’m doing this. I’m sick of looking down at myself
Weight 67.8 kg (wanted to be specific)
Waist 75 cm
Hips 90 cm
Legs 52 cm both
WEEK 1
Day 1 ✅
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
WEEK 2
Day 8
Day 9
Day 10
Day 11
Day 12
Day 13
Day 14
WEEK 3
Day 15
Day 16
Day 17
Day 18
Day 19
Day 20
Day 21
WEEK 4
Day 22
Day 23
Day 24
Day 25
Day 26
Day 27
Day 28
I’m going to post my results when I’m done��
Results:
Maybe I’m crazy but why was the second round easier than the first ��
on day 5 and oh my god this leg &thigh workout is killing me inside and outside
I finished the 4-week program last month. My body is way more toned now; my waist went from 31 inches down to 27 inches.
When it comes to my diet, it’s not that special, I just tried to consume below 2000calories (bc I maintain weight at 2000 cal: my goal was to lose weight so…)
I just wanted to share this:) thank u emi ❣️
I’m sad bc that was so hard and ı realize that we need to do this twice!¡!¡ finished anyway:)
Joanna great session, which exercise mat do you use, please share link really appreciate
This absolutely wore me out but I didn’t quit! Got a ways to get stronger. There are 4 challenge videos so I think you do each one for a week.
hi guys! i decided to do this 4 week transformation program after completing emi’s 15 days abs! my current weight is 66.5kg and i’m 174cm (5’8) tall and my waist is at 27.5inches. i will also be doing extra running cardio (will specify how long) but overall, my aim is to get a slimmer waist and lose weight overall, so i hope to get changes!
day one: ✅ i’m actually sweating so much. i ate a lot of junk food yesterday so it was a bit hard to engage my core as i was still slightly bloated. i ran 3 miles later.
day two: ✅ i had a nice burn in the abs and luckily the workouts weren’t too long since i’m on that time of the month )):
For everyone who thinks about starting this challenge i just want to tell you that it’s actually working, i just finished one week of this and i started seeing results, my double chin is gone and my stomach started getting flat… also i’m doing this with intermittent fasting and i think it’s a great combination! Try this guys if you have weight to lose then this is the time to do it. #fighting ❤️
Little update: i just finished the 2nd week today and I figured out that i actually went from 73kg to 67,5kg. I lost almost 6kg in 2 weeks!! That’s insane, thank you Emi ❤️❤️❤️��
How many times in a day and how many repetition??plz tell me..
Is this program ok?
Chin ups reps: 7, 9, 11, max, longer rest, 11, 9, 7 reps
Dips reps: 13, 16, 19, max, longer rest, 19, 16, 13 reps
Push ups reps: 12, 15, 17, max, longer rest, 17, 15, 12 reps
I love reading others comments about their journeys and results so I will write about my journey. Todays the first day:)
DAY 1����its okay had to take a couple of seconds to breathe and drink water.
I need some motivation…today was my first day and will update you all after one week for the results…i hope it will work for me…
Oh yeah! I just finished this four week challenge today!! Can’t believe that I can get it done!! Thank you so much emi!!!! Will start the abs challenge tomorrow!!! Frighting everyone!! We can do it!!
i like his style of working out I made major gains from that shane Raymond video he did back in the day
I started the workout today and to be honest it’s not easy at all. But gonna complete this challenge. Stay stong everyone and please motivate me I need it. ❤️❤️ And I’ll update my progress everyday ❤️
Day1: Totally hard and I sweated alot I almost quit but thought about my goal and it kept me going ❤️
How many workouts does it take to get those gay piercings and haircut?
How did I not see this workout earlier. Totally a challenge! Arms shaking, legs don’t want to move….love it!!!
Hii today is my 1st Day to take this challenge I know I am late.��������������
First day.: too difficult ����������
I updated my next day tomorrow
Second day.: Not too difficult ������
Third Day.: I am gonna dead��������
Fourth day.: I think I should give up but not ������������
Im on dite for month and a half..today was my first dau on workout I made it through 30 minutes and I’m intending to continue on this hoping to get summer body… Pray for me guys I really need to do this, sucked of bullying��
I’ve done his 12 week hardcore trainer, 12 week muscle builder, and this program. They all work if you follow exactly what he says to do.
This was such a great work out, I’m in college and I usually work out 6 days a week but I had to stop for two whole weeks because of finals and this workout had me sweating so much but it felt good, I’m happy I was able to find this to get back into my work outs
Emi: This is the last exercise
Me: Oh thank god
Emi: Of round one
Me: Dead
I am incredibly new to this type of workout, and am really trying to lose weight and get healthier, this kicked my ass and left me feeling totally dead, but I LOVED it. I wish there was a bit more info on when we are supposed to do this, and how many times per week. it would also be nice if it were part of a playlist
Such an awesome workout. It always proves to be challenging for me. It really does target your whole body.
I ve followed alot a lot challenges but I must say you are doing amazing.
I just got done with my Day 4 and everytime I feel so good. I feel super energised and my body feels so much lighter as if I have lost 10kgs at once! Totally loving it
question: do we have to do all workouts in theplaylist everyday or…? cos there are 38 vids..ngl imma give up if it means 38 workouts per day
https://www.youtube.com/watch?v=aAKwc15NX_8&t=48s is this the same challenge?
I want to lose weight so that I can stop getting bullied and so that I can start doing gymnastics
im so excited to de this workout
I have a high degree of stimulation
I hope to succeed in getting a nice and beautiful body
thank you
Hey I need your help I want to lose my weight! I’m 65 kg now and my doctor has told me to loose my 27 kg in one month? Any tips for that? BTW my age is 15! Please give me some tips I really need it. Hope you’ll reply! Thank you!��
I get lightheaded after jumping, is that normal? Should I eat first? I started to workout after I woke up
Hi Amy, I’ve been working out to your videos for about 2 weeks now. I’m trying to lose weight and get more healthy. I had a baby 6 months ago and have 5 kids. This is the heaviest I’ve ever been. I was wondering if I should skip one day a week. And which videos are the best to follow along with to lose weight. I can’t get to the gym right now bc I’m at home with the kids. When should I move to intermediate? What are some dieting tips and things to eat that doesn’t hinder all the hard work I’m doing? I’m very happy I found your channel. You really help me to push myself. So thank you!
Stumble upon this video when I’m about to workout. Played it and tried it. I still cannot believe that I managed to complete all movements. And now my body, especially my arms and my legs, are very heavy to be lifted… ������
Great workout. Is this considered HIIT? Looking for program to lose fat and tone my muscles.
This is a life saver I’m finally getting out of severe depression and I used to binge eat when I was really upset (which was most of the time ) and I gained nearly 20 Pounds in 5 months I used to be 115 and now I’m 134 pounds and I want to lose the weight so bad
phewwww… done with day 1.. it was terrible but yayyyy i did it
I started Youtube workout from three years ago. started with Rebecca Louise, Jillan Michaels then Hasfit duo. I am doing your workout at least three times a week and mixing with HASFit. So on average 5-6 days a week. 35-45 mins per day. It’s been great and easy to follow:) Thanks for your great work!
Wow Just did this first workout and sweat pouring off me and feel like I wanna spew! So good tho! Arghhhh
i had done this and to be honest, my BF drop from 20% down to 11%
For 20 years of living after 28 days follow this program i see my abs.!
Eggs???!!! ����������
Very disappointing to see they put such garbage in their bodies.
Thought they were smarter than that. Oh well. Will still try their exercises though.
Can u please tell how many calories are burnt for this workout in the description box..for weights between 100-200 pounds ppl
Hey I have a question… I want to gain weight as I’m so skinny…so please tell me that should I do this exercise??
I’m officially exhausted after this workout �� it’s ten times harder than working out with weights in the gym
Hi, I was wondering if you will be doing another weight loss challenge soon?
Hi i want to my body shaping because am very week but my 21 but my body is not shaping please please please tell me what i do
well I am in my room doing it but I have 9 people in my family and its hard to get alone time I am nine years old and I am fat so I want to get skinnyer
These are always a challenge which is good. I go back to these every now and then to switch things up in my routine.
Owwieee! First time doing this workout and so many times I felt like stopping but I was determined to finish it so I ploughed on! No pain no gain. Feeling great for completing it! Thank you for the video:)
Dude im 13 and i have 10% body fat my goal is 4% fat and only time will tell
can you please respond to everyone’s question bout how often this should be done??
My bootcamp instructor is out of town this week and did this in replacement. Great replacement. My legs were burning! Thanks so much!
4 week full body transform workout program:-
First day done-17.07.20
Second day done.-18.0720
Third day done -19.07.20
Fourth day done -20.07.20
Fifth day done -21.07.20
Sixth day done -22.07.20
Seventh day done -23.07.20
In between not done.. Different exercise done.
Eighth day -26.07.20
Ninth day -27.07.20
Tenth day -28.07.20
Well I want to get my Bikini Body till August. I’m 112 lbs so I don’t want to lose any weight. I’m alredy skinny. I just want to get some muscles (abs) and a tighter butt. I workout 15 minutes 3 days per week and I will workout everyday on july. Could I make it?
I actually tried this out and it worked amazingly well. I gained muscle AND strenght. Very surprised since I was training much more frequent. Also, I found very fun to do it although it is a longer workout than usual!
I did kettlebell, HIIT abs and another Amy’s routins but this one it killed me��. challenge workout#1…I hope to reach #4…
I finished workout #4, but i cant find the rest. Is there no more?
Like si veniste por la página FABIOSA LIKE SI ERES DE MÉXICO
wow im in 6:58 workout then you tell me about the fit test! what is this AMY!! your workouts are the max!!! love them all!!
Woo Hoo! I do at least one of your workouts every day. Can’t wait to get started on the challenge:-) Thanks Jessica!
If you do a total body workout, should you only do cardio the next day? Or can you do total body workouts in a row without stressing muscles?
For those with questions about how many times to do go to the workout go to this link….it’s a copy of her email newsletter for the first week of this program http://us9.campaign-archive2.com/?u=fe15132e0554653bc96689cef&id=a9aff04800
Amy I love you soo much I started with your postnatal videos but now I have progressed and further along in my fitness journey and tomorrow morning I can’t wait to try this workout. Thank you
i wanna cry.. am doing half one punch man training.. and when i see video talking about rest.. i start asking my self wtf am doing with my life
Does anyone have the music from this video? I love all the songs!
I love all your videos! I have been fowling a bunch of them for about 6 months, the results are there, and more importantly I love how I feel in my body
Can I just ask why so much rest between chinups and dips? Can’t I go straight to dips after chinups and only then rest 2 min, since they work different muscle groups anyway?
To all the girls and guys who think 130 pounds is being fat, especially for those over 15. I just want you to know it’s a normal weight, don’t let anyone pressure you into losing it unless you feel like you need to tone up a little bit. In this comment section, I keep seeing girls complaining that 130 and under is being fat. I used to be you too, I pressure myself to lose it and starved myself. I did lose it, but I got sick and felt dizzy all the time but after that I started binge eating which lead me to being now obese 190 pounds. Now I am trying to get back to where I was before
This was so hard to do, but I made it. Amazing! Thank You:)
Really enjoyed this I am on day two and I feel some pain which feels amazing.. Love low impact that actually feels like it works xx
Now admittedly I had done 20 minutes of cardio before I stared this one but boy it was TOUGH!! I am dripping in sweat! Amy makes it look so easy but boy it’s a killer! Thanks Amy as usual ��
@bodyfitbyamy can I do these challenges if I’m 2 months post partum? (cesarean)
Day one completed and I did 1st set in the morning and second set now. Is it okay or I need to do it at one time?? Like both the sets back to back?
Day 2 completed
Day 3 completed but I’m still doing it like half in the morning and half in the afternoon I hope this works I tried other workouts those didn’t work I’m feeling so demotivated but still I’m doing it I hope I get results
Day 4 completed.
It’s day 14 already hehe I couldn’t do the day 13 workout because it was my bday so I did day 13 workout in day 14 and also did the stretch and 15 Minutes slim leg workout cause my thighs are really fat I will update in next week hehe
Me: i’ll do this whatever it takes ��
After 5 sec doing these exercises..
Also Me: better die. ��
Is it just me trying to skip the sponsor at the beginning of the video just to get straight to the workout? �� I remember Emi used to have sponsors at the end of the videos and I was actually listening to those sponsors more because I was too tired to get up and pause. ��
This sounds like it will be fun and just what I need to get back into the swing of things.:)
Does stopping exercise can make you more fat? Hope someone answers. Im skinny fat and i hate it
What was timing is best for doing this type of activity in morning enough or how many time we will do this kind of exercise……
I couldn’t finsh the first round exercise but I sweat a lots even though it’s just 10 minutes workout.
Today I give myself another chance to finish the whole workout. Goddamn! I was sweating like pouring rain! And I absolutely love the flame that burns in my body!
U know what? I’m gonna keep on working until I see the result ��
Its just stupid to get fucked like that!!!! Well one thing he had muscle so he lost the fat around that is different to people thinking he was fat ass and he got everything in 4 weeks hell no’ but still its stupid unless u are dumb competitor and getting paid to get shreded
Mam can we do you teens weight loss excise and this belly fat reduce exercise at a same time
Can you please tell me how many times we have to do it each day and week
I’m going to be doing this and bringing you all along the journey. College starts for me soon, and since quarantine has me stuck at home, I better keep in shape anyways.
Current weight131.7 lbs [59.90 kg]
Height5’4″ [163 cm]
[Okay so I fell asleep I’m starting today]
★ WEEK 1=
D1✓ I basically died, and ended up sweating like a pig, I took a couple of breaks, some exercises I didn’t do because my wrist is slightly injured.
D2
D3
D4
D5
D6
D7
♠WEEK 2=
D1-
D2
D3
D4
D5
D6
D7
♣WEEK 3=
D1-
D2
D3
D4
D5
D6
D7
♥ WEEK 4=
D1-
D2
D3
D4
D5
D6
D7
I’m not getting you
is this like
one exercise 25 raps for one day or all of this exercise everyday
https://youtu.be/WZ4xSh1G2RI
Please watch my video, subscribe and share Thank you.
Hi, can you make a video exercise for mesomorph body type?:)
Read it’s FREE..6 Crazy Ways to Lose Belly Fat and Live a Healthier Life -> Everything FREE FREE FREE http://bestarticlecontent.com/6-crazy-ways-to-lose-belly-fat-and-live-a-healthier-life/
Oh my…this was a great workout. Challenging, but worth it!
At week 4-6 pain should be well under control. First for are hard, sleep is the problem, not pain.
Can’t wait! I really enjoy the daily challenges set forth:) Great way to start the New Year!!!!!
Will you please mention when to exhale and when to inhale durung exercise…
I have one here https://youtu.be/1BEYvaXYehs go watch and follow I will follow back
In my area is no single sport park:(
Fuck of Brandenburg:((
It totally does work. 1 If you lock up your cookies /crisps and CHOCOLATE far far away, seriously put a chainlock on your ” sweets/snacks” closet or just put anything tempting & unhealthy 2 meters away and in a tight closed non transparent container!
2 combine this with a cardio workout * and her *weight training / arm back chest toning routines & do those twice a week
Anyway that worked for me, last year and in january 2020.
Prove is that since I have NOT been doing this or a similar routine anymore for about 16 days by now I have gained about 3 kgs in last 14 to 20 days….
I ll get back to this one, the muffin top one, the new cardio core hiit, do more short hiit style cardio and twice a full body weighted training like I had been doing for last 3 months either by SOH or Fitnessblender….( in febr i did 3x longer weight training with cardio ( full body / lower body toning) +1 x 8 to 10 min toning back chest workout by soh or RL)
so how many calories does my fat ass burns doing these routines?
I wanna do this but I just can’t do with the burpees. The exercise I don’t like much for years
If you want to slim down, you should check out Custokebon Secrets on the google search engine. They’ll help you get the shape you deserve.
can we replace the windshield wipers with something else?:(
whos here during quarantine? imma look like a model when I go back to school
Just started today…I love ur workouts… Hope to see change in me…
Emi: The best is yet to come.
Me: Oh yeah, bring it on!
Emi: Sumo squat pumps
Me: Dies after 45 seconds
Just signed up for this and looking forward to starting it……want to feel more happier about my body in 2014:-)
If you wish to lose fat, it is best to search Custokebon Secrets on the google search engine. They will make it easier to get the shape you should have.
You’re all Exercise are Magical working… and literally started it. all workouts are really Effective than others…keep Working Jonnha soh �� Thank you very Much
Do you do each of those weekly exercises everyday for the week or how often per week do you do it?
Iam a beginner, so I feel those exercises are too much for me….
I started the week one exercises but I could only do 1 set and I was dying and had to rest in between a lot. Like ever 5 reps for some of the exercises, like the burpees.
I want to ask is that whole playlist the challenge ������������♀️
Can anyone with an Apple Watch tell me how many calories you burned lol
Very nice sir m a girl can I also follow up this plan for shred
Should I do these workout everyday? Or aim for 2 sets in the week provided?
As expert, I’m sure Custokebon Secrets is good way to lost a ton of weight. Why not give it a chance? maybe it can work for you too.
Me reading comments “its very worked I’ve lost * kg ” me: I’m going to try this tmr morning
This works
This workout not only burned my belly fat but also the bra bulge and thigh fat
I’m so happy
I lost 6 kgs in a month
I didn’t diet
I decided I am going to start updating to keep myself motivated, let’s do this! (I currently just finished my day 2 exercises but I’m going to also write about day one)
Day 1: Hold. The. Fuck. Up. I don’t know how many times I said this during the workout lmao I WAS A SWEATING MESS HOLY SHIT. I did have to pause the video for a longer break, don’t bully me ��☺��
Day 2: Yesterday I had to help my family bring up a heavy ass mattress upstairs so my legs and arms were literal jelly. I feel like I could have done better if I didn’t do that yesterday, because let me tell you, I tried to keep my legs up during leg holds and they dropped faster than my grades. In other words, the last two workouts weren’t done very well due to my weakness from the prior day ��
Day 3: The workout felt easier and I didn’t take as many breaks, in fact, the only extra break I took was at the end of the first set for 1-2 minutes. The stretches were lit
Day 4: it was alright, not hard but not easy. I did the last exercise without equipment.
Day 5: my legs are jellyyyyy
Day 6: it got easier
How to increase stamina if I have asthma/ breathing problem?
Hi Joanna is these excercices work with lower belly fat ( lower belly pooch )
I hope you answer me
I love you:)
I did it also while i was fasting
very very little calories
and about 6 hours working out a day ( i dont know how i survived but also i almost didn’t see any one family, friends etc because i either be working out or cooking my food )
6 times a week
and i have a cheat day that i would eat a tone of food when i say a tone i mean alooot
in only one month
i have lost 8 kg
gained a lot of muscles
and lost about 4.5 % body fat
I am a female btw
i have 2 month in deit and workout 40 min and my belly not change alot why u lie ����
hi mam…mam u r soo strong…really mam…wonderful amazing workouts u have mam….its easy to see through our eyes but to go with it for beginner like me its difficult only…and tq u mam..
I have to update myself everyday so that I’ll be motivated to continue the remaining exercises in the program.
Day 1 ✅ I’m dying because of jumping sessions! But I finished the session weak lmao
I was wondering is there a list of the 4 week challenge instead of an email a day? So that I may do this challenge. I have signed up.
Only chance Is spent whole days In gym eat nothing, just crystal meth and Vitamin water..But than.. You can’t fuckin sleep
Man… It took you more than two thirds the video to mention the programm… Really frustrating to watch especially with that background music. AND THEN YOU STILL DONT MENTION ANY DETAILED PROGRAM. almost 10min for so little info.
Well you be doing another weight loss challenge in the near future? I wasn’t able to participate because of an injury, but I’m ready to get my post baby body moving!
3 circuits x 3 rounds (1st/2nd-> 45 sec on/10 off 3rd -> 50 on/ 10 off) + Floor circuit [4]
[1] 1st Step Out Jack + Squat + Walkout Push Up
[1] 2nd Jumping Jack + Jump Squat + Burpees
[1] 3rd Power Jacks + Jump Squat Pulses + Burpee Push Up Pulses
[2] Speed Skater Tap + Alt Back Lunges + Tricep Dips
[2] Speed Skaters + Jumping Lunges + Tricep Dips
[2] Speed Skaters Pulses + Jumping Lunges Pulses + Tricep Dips Kicks
[3] Knee Raises + Side Lunge (R) + Side Lunge (L) + Jabs
[3] Side Knee Raises + Side Lunge Knee (R) + Side Lunge Knee (L) + Uppercuts
[3] Hop Knee Raises + Side Lunge Knee Hop (R) + Side Lunge Knee Hop (L) + Jabs/Uppercuts
[4] Plank + Superman Hold + Mountain Climbers + Tabletop Crunch + Reverse Crunch + Bicycles
looks like you flexed on the after poses and not on the before,
however you can still see the change was real.
Where do I log in on the website? I don’t see a space to do so….
I just signed up I’ve been working out with you for about 8 months, and am looking forward to these few weeks too!
So I just signed up yesterday afternoon, does that mean I missed it?
I just found you on Youtube a couple a days ago and love your workouts. Ironically my birthday is 1/6, so I’m giving your challenge to myself as a gift.
Thanks Jessica for this plan. I am a big fan of your workouts. I look forward to seeing sleepy Peanut too…such a cutie.
I just completed his 12 week muscle building programme and was desperately searching for what to do next. I lost 15 kgs in 3 months. I directly tried texting kris gethin on Instagram but got no answer. ( he is busy i dont blame anyone). Anyway i am happy i got this video now i know exactly what to do. I got to this video while checking out for jim stoppani workouts. Thank you kris gethin. I wish i could do something to show you my gratitude.
Do you have any tips on how to not burn out? I love you videos but have arthritic and always get tired. I really want to join this challenge. @jessicasmithtv
Please stop telling us we’re tired…you are not helping…say something positive…and some of us are not tired…
Awesome Jessica! Sign me up! I want to try to do some kind of workout every day and this will fit in with my plan. Thanks!
Hi, can you tell me if you know how many calories should the body burn in this workout?
Does anyone else have mental breakdowns during the 10 second breaks between workouts because of how painful this is? Just me? Yea I’m very much out of shape.
Just signed up for the plancan’t wait to start! Thanks Jessica
Today is my 3rd day, same weight. And i hate 20min full body it killing me ���� but no pain no gain, i hope i can finish 4 weeks ����♀️��
Today is the 6th day I’m so proud that I could do it until now. I really enjoy while doing the workouts ������♀️.
Today is 9th day I’m so happy ����
Today is my 10th day, I adjusted the exercises because I have a low back pain so i did different AB workout but it was good ����♀️��
Today last day in 2nd week i see little changes: flat tummy and my inner thighs are slimmer maybe 1cm
I changed my habits this week i eate between 1400-1900 calories per day and it goes:249g carbohydrates, 108g protein and 53g fat
But I don’t take 53g fat it less
Also i start my day with ginger, turmeric and lemon with warm water or 1tbsp apple cider vinegar with 200ml water and wait 1hour then start eating
Found your information on Sparkpeople and just did the 30 minute routine with the ball. Thanks! I’ll be joining you in January.
I signed up yesterday and am looking forward to starting on monday! Life got hectic and I’ve been ill off and on the last few months. Finally able to get back to exercising and Jessica’s workouts are so do-able and enjoyable! This plan will get me back on track with regular exercise. Thanks Jessica for your great workouts!
Looking forward to this! Thank you for all you do to help women around the world be fit:)
I Don’t whether I would be able to achieve my goal or not, but I wanna try
Week 1 ( it’s harder than I thought) ����������������������
Week 2
Week 3
Week 4
Week 4
can’t wait to start this with you! I really need to get back in shape and loose some weight!
I can’t wait! I love your videos! I look forward to them so much, exercise is no longer a chore.
I’ m in!! thank you for a wonderful year of workouts and Happy new 2014!!!
Looking forward! Bring on the sweat, challenge and results!!!
When you have to Photoshop your muscles to look shittier than they are.
Other, regular people: Am I a joke to you?
I’m in! Thanks for keeping my workouts fresh! I feel spoiled with a new workout every single week!
I am so happy you are going to do this….thank you I am excited
I’m so excited and happy! Thank you so much, Jessica. You are the one who got me exercising and I do and will always love you for it!!!
So I joined, but not seeing here the videos posted specifically for this plan are. I was hoping to do my workout here in the next hour or so. Anyone know where we go to access them?
Can’t wait to start. A little overindulgence in cheese cake during New Year party
How to start workout for belly fat after surgery which actually work or have impact as i tried aerobic exercise but didn’t work as my doc allows me only low intensity excerises
do i have to do those moves every day? or it’s good different moves in every day? causei see the workout programs scheduling the moves.
Cant wait, I already signed up and I’m, so ready to start <3
I just did week 1 workout and my body is crying…I couldn’t do ×25… but I am sweating so bad which is always a good sign for your body…
Sign me up. I’ve been using your videos for a month love u!!!!
Can someone help? I have signed up, but where are each week’s videos located? The one on the home page does not seem like week 1. I am lost…can anyone help?
anyone know approx. how many calories this burns? i don’t have a fit bit:( thank you!!
All these are made with healthy knees. Show some where the pain is clear.
I have a question… I’m 14years old and I would like to do this workout but do I do it everyday??? And if I do it will I get muscled like everywhere, for exemple abs, arm muscles,legs etc SOMEBODY ANSWER MEE������
Okay lets do this…. I will update my progress
Week 1
Day 1✅ done…. Seriously It was hard for me����… Although I do workout but it was really hard for me…. I took a lot more rests but i did it….
Day 2 ✅ done… My abs are shaking…. I only did 15 min. Abs and 10 min. Lower abs…
Day 3 ✅done
Day 4 ✅done
Day 5✅done
Day 6❌
Day 7❌
Day 8❌
Day 9✅ I missed 3 days.. And even ate some junk food������…. But I am back again
Day 10✅
Day 11✅ today I did 30 min. Full body cardio but I cheated on emi and did it from some other one����
I agree, having an actual KNR patient would have make this more realistic. still get a thumbs up
You should use actual KNR patients as models as it is not as easy as it looks with a healthy knee there is a lot of grunting and hurt when in reallity
If most of you like me don’t have access to a gym at the moment check a guy called iron wolf. Simple workouts but gruelling!
Why do I have headache and feverish feeling during workout….. It continues longer
Hi emi i really hope you see this.This is my 8 day doing this. I really got no motivation and im so lazy i didnt do any yesterday cuz i play tennis for around 1hour 30minutes i do it all today but i got no motivation cuz nothing have change at all but im gonna try my best and finish it. But i dont think i can i havent even do half yet and im so so lazy and unmotivated and im also kinda bored it would be good if you give more workouts so its not boring
hi amy! thanks for workout! wo this workout was so hard i almost die! lol. so amy, do we need to this everyday for one month to lose weight???
What does “full bloodwork” mean? What specifically should I ask the doctor to test for?
When will you start with any specifics?
An absolute waste of time
I’m not gonna do this cause it’s to hard
I’d rather stay fat
Can you tell about deit for this challenge like how many carbs, protien and fat I should take
Thanks Amy! Love your workouts and your modifications! I always feel like a got a great workout in, even if I do the modification! I have three young boys so I don’t have a ton of time to workout! Your videos are perfect!
Hi Jessica.
I have two questions for you.
1: my mom and I are trying to lose weight but my mom has back pains. They come every once in a while. She is 42. Can she do these workouts or will it hurt her back?
2: do I have to workout in the morning or can I do it at night or when I come back from school?
Thank you and btw, I love you and yoyr channel so much!
i just watched this vid and dam it really motivated me, thanks
So I’m just gonna share with u my experience in this challenge soo let’s start:3.
—————————————-
{WEEK 1}
Day 1-I was out of breath and was hard I gotta admit,but I felt confident.
Day 2-my thighs and abs hurt a lot but I still have hope!
Day 3-today was slightly hard but the stretching did help for sure!
Day 4-so the arms and back workout were kinda tough but the chest workout..I don’t have dumbells so I wasn’t able to feel much burn:,)
Day 5-was a bit hard but I wasn’t able to do it all
Day 6I didn’t do the workout cause I was busy
Day 7finally I have some rest!
———————————————
{WEEK 2}
Day 8:
Excited about starting the new year off with one of your challenges!!! Thank you!
he SHOULD GIVE PLAN TO PEOPLE ITS LIKE MISLEADING WOTH TITLE AND MAKING LOT OF MONEY FROM VIEWS AMD WANT MORE MONEY TO ACTUALLY GIVE PLAN.PEOPLE SHOULD REPORT HIM
If you want more Workouts like that check our Body Transformation Program �� calimove.com
Anyone know where I can get a pair of blue shorts to help with my gains?
i cant listen to you because of that disturbing crap you have in your nose
This bloke is a fraud,
Look at him
Bunch of gear
Still looks like shit
Do we really need suppliment for a great transformation? Or we can do it naturally?
Don’t do this if you natural, because if you cut calories way to fast and increase your cardio like this dingle berry you’ll lose more gainz than anything. If you natural you must slowly cut calories over a 12 to 16 week basis
As you people don’t know….he has transformed many people fat to fit…and not fit but best body transformation is done by him only…proud of Chris sir..
Are you hiring me 1k pound for two month, not one, but I won’t pay for you supplement, that’s my ardor sire, you have to give me that for free, 4 weeks I will show you difference in my lower body phenotype, today 18/6 check check me on 16/7, promise, I need that 100 grand from 8 week non loco shit
Cheers for this, been searching for “getting ripped diet and workout” for a while now, and I think this has helped. Have you heard people talk about Dondeline Yeyyan Domination (do a google search )? Ive heard some great things about it and my colleague got excellent results with it.
This is glorious, I been tryin to find out about “fast way to get ripped” for a while now, and I think this has helped. Ever heard of Dondeline Yeyyan Domination (should be on google have a look )? Ive heard some amazing things about it and my mate got great results with it.
Cut carbs down to low levels? Oh hell no. Im getting cut every passing month, but im maintaining weight and food intake. Only difference im doing is cardio 4 times a week for fat loss.
So we have to pay to get the workout plan? No thanks I’ll save my money. Ok Google 4 week workout plan.
“Ok here you go!”
See results������
IF YOU WANT TO MAKE A LASTING LIFESTYLE CHANGE THIS NEW YEAR PLEASE READ THE BELOW ������…………………………………………..
HAPPY NEW YEAR ���� WHAT IS YOUR RESOLUTION FOR 2018?
Can you guess what the four most popular New Years resolutions are? Well here goes:
Exercise more ����♂️
Eat healthier ��
Lose weight ��
Reduce alcohol intake ��
Do you know it’s estimated that between 90-95% of New Years resolutions fail? Getting fit and healthy should never be a chore, it should be a fun and enjoyable lifestyle and that’s what I strive to help you gain.
I would not suggest it is always easy to achieve, but working with a qualified online coach, you can achieve amazing results in a fraction of the time.
WHAT IS YOUR GOAL(S) FOR 2018? ������
If you’ve decided to lose weight, improve your fitness, gain muscle or just lead a healthy lifestyle achieving these goals may not appear easy or doable. It’s often difficult to know how to get started, what to do and how to do it. ��♂️����♀️
It’s great that you have the goal, but without a clear map to your desired outcomes it is highly likely that it will never be achieved. ��
As your online coach I will help formulate the map and guide you throughout the journey that ultimately leads to you achieving your goal.
If you’re interested in changing your lifestyle for the better in 2018 visit https://www.gymwolfpt.com or message me direct via Facebook for latest offers����
Thank you for your time and let’s make 2018 the best year so far ������������♂️
is this plan still available even though the planned dates have passed? i’d love to give it a try but can’t work out how!
wow!!! is really hard to find some good information here but is easy to come ac-cross of a bunch a guys with face rings and that ugly looking stuff…what a shame!!!!
Thank you for taking time sharing this! Hope I can create a video as great as this one day! Thank you! Can’t wait for the next video! Keep it up!
I am hoping to show my transformation soon!
Is this program worth it?? Wanna buy it, but very unsure please help
if you speed fat loss you’re body will burn fat absolutely but you might risk of losing muscles as well you’re caloric deficit should not be more than 750 calories per day or you will end up losing more muscle and lose tons of strength and your hormonal function will suck you will binge food and guess what? its not sustainable because you will quite the diet because you can’t stop binge food anymore and you will eat more and since your metabolism is already slow you’re gonna end up being all fat again!!! it has to be slow otherwise you will not succeed
This is all good & well if you are single with little to no responsibilities or getting paid to work out.
I am 5’9, and 150 pounds, my BMI is good but the way i look isn’t, i am skinny fat, skinny arms and legs and moobs and some belly fat, i am overall more skinny than fat and ill eat healthier and more, but how does the fat get off exactly? I am trying to body decomposition and lift, but how often do i need to go to the gym and how long does it take for my body transform? I wanna get ripped or at least have muscle showing on my arms like really soon, but i wanna look fit, if i have a tiny bit of fat idc bc then no one could see but i want nice arms, how do i gain fat without it showing though? I want my arms to get bigger too, and it need that to happen fast, i just do not wanna get fat.
Idk but anyone who’s on roads you clearly see how different there body looks it just looks unnatural.
I’ve done all 4-week program. Ach it wasn’t easy but I did it��. Honestly this video was worst of all����
It would b great if you bring full complete videos of week 1,2,3,4 with complete sets instead just giving trial video of what to do. Atleast complete sets of exercise motivates us that someone performing exercise along with us.
I have a question regarding this 4:53. Suppose my max rep 20 so my cluster rep will be 10 and now what happened if I reach fatigue on the 3rd of 4th cluster what should I do. Plz,response to this. Thanks in advance.
I have to lose no less than 23 kgs for attending a wedding ceremoy!!!!! Please give me full of motivation!!!!
Fitness is a lifestyle and in life there are no magic roads hardwork is the key to success in whatever you do PERIOD ������
99% will not see this comment but for the 1% have a good day
Damn bruh I was just tryna look at videos for guitar shreddin
Please do a plant where I don’t need spent £10-15 a day to feed myself.. I can’t afford chicken and steak on the same days..
Lower carbs up protien
Train 2 times a day cardio 50 mins morning. 20 mins at night
Train like a fucking nut case
Get Bluetooth head phones and loads of west coast gangster rap
Does this challenge start up immediately after the last ones? It’s almost May and seeing this now. Would like to sign up if you are still having the challenge.
I can’t do 6 pack abs… Train every day abs. 1200cal diet ( hardcore keto 90 % fat 10% protein, no carb at all even no greens) + 1 meal a day intermittent fasting evening. Hit plateau at 11% body fat and cant go lower. 4 pack is barely visible..
To big muscle mass. It’s like to big car ( body) put small engine ( heart)… Not gonna work for long.. Everything in moderation…
I started this challenge last friday, will post the results.
Stopped watching the second I saw the snowflake “look at me!” nose ring.
For me as a beginner back in the day before they charged for all the “advice”, his Kris Gethin original Daily Video Trainer was a great start. Whats that sticking out his nose:-p “nos”tril fluid flow pipe works
Checking the comment section of this video was the most intense moment of my life
Amazing im 12 weeks away so im just preparing myself at the moment this is my first time
In 4 weeks, I lost 10 minutes from watching this dumbass say stupid shit.