Fat loss

1
How to

All exercises in the Beginner level are explained here. How to execute them with proper form. You can always look back here if you are in doubt of how to perform an exercise in the beginner routines. :)

2
Warm up drill

Before every routine, you will have to warm up. Not just to prevent injury and be proactive but also to maximize your potential during the exercises. If you want optimal strength gains, then warm up ;)

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Stretching routine

After every routine training, I want you to spend time on stretching. It will not just to prevent injury but also maximize the growth of muscles. It's great for your overall health to stretch. There are numerous of benefits. Spend 15 min. at least after each training. ;)

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Food & Nutrition

Here is a rundown of what I eat. :) This is not rocket science but my way of eating will give you a clear idea on how to put together a strategy. I will go through exactly what and how much I eat and why. Make a daily/weekly eating plan for yourself, to keep yourself accountable. ;)

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Principles for losing fat

If you want to lose fat you need to adhere to these principles. :) Number one is diet and secondly your movement

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Routine 1

The first routines in the series, especially in the beginner level are always the easiest. If you are a complete beginner then this is where you should start. ;)

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Routine 2

The mountain climbers are amazing for getting the pulse up. Keep a good pace and cadence. :)

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Routine 3

The difficulty increases a bit with this routine and the next. If the previous two were just a tad too easy, then these ones will give you more resistance ;)

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Routine 4

Be sure to explode up on your box jumps. Practicing plyometrics with explosive effort will get your blood rushing and they are a great combination with the mt. climbers. ;)

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Routine 5

Be sure to really rotate your hips and flex your abs on the supine leg lifts. Be sure to close the gap of your lower back if it arches. If at one point your back gives up then stop. PROPER FORM ONLY BITCH! :D

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Routine 6

The double leg mountain climbers are great! Be sure to SQUUUUUEEEZE the entire body on your planks. Clinch your fists, ass cheeks, abs, thighs all - except your neck. Max effort for those 10 seconds ;)

1
How to

All exercises in the Boss level are explained here. How to execute them with proper form. You can always look back here if you are in doubt of how to perform an exercise in the boss routines. :)

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Routine 1

Now we kick it up a level. These routines are considerably harder than the beginner routines. The intensity is harder and this is where the magic really starts in order for you to, eventually, move into the Beast level :)

3
Routine 2

Be sure to compress your core when doing the supine windshield vipers. Don't be hasty, do them controlled and solid. :)

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Routine 3

The hurdle jumps are fun. ;) Be sure to really put effort into your jumping thrust. Explosiveness is what ou are looking for. Plyometric training will make your legs stronger and aid you in the acrobatics tutorials.

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Routine 4

Keep up the tempo, take deep breaths and stay true to the rest periods. You are well on your way, good job, keep it up. The V-ups are difficult so be sure to get quality reps in. ;)

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Routine 5

Keep the pace up. Be sure to hydrate yourself before and after training. You will soon hit the beast level, that's when the real fun begins. ;)

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Routine 6

This is the last routine of the Boss level, be sure to make it count. You're on the right path, keep it going. :)

1
How to

All exercises in the Beast level are explained here. How to execute them with proper form. You can always look back here if you are in doubt of how to perform an exercise in the beast routines. :)

2
Routine 1

Welcome to the beast. If you've come this far or if you are ready to begin here, then rest assured that this is where the magic is happening. That being said, this is also the time when your diet plays a major role in regards to your results. :)

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Routine 2

For most people, the motion of the V-ups is difficult to coordinate. Be sure that you contract your abs and focus especially on your lower abdomen while exploding up with your upper body in sync with your legs. The pulling point should be your abdom

4
Routine 3

The rope jumps are great, don't slack, keep up a decent pace so that we can keep that heartbeat of yours in moderate fast bpm. The same goes for the Burpees. Do quality reps, not too slow not too fast and keep a strict form - this is not cross fit. ;)

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Routine 4

Be sure that you are putting equal pressure on your side to side push ups. If you notice one side lacking strength or explosiveness then make a mental note and focus on improving that side to perform just as well as your better half. Never the less be sure to make them explosive :)

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Ultimate Routine

Once you've gone through the entire level or if you're already a high performing athlete, then the ultimate routine is a routine that you can use for periods when your ultimate focus is fat loss. Try it out once your body is conditioned to go through the routine. ;) Make sure to send in a before and after picture to support@dominiksky.net

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