©simeon krastev 2016€¦ · 2016-03-30 · for the most part rest periods are specified. when...

©Simeon Krastev 2016

©Simeon Krastev 2016 2

Disclaimer

©Copyright 2016, Simeon Krastev LLC. All rights reserved. No duplication or reproduction of this document is allowed in any form without written permission from Simeon Krastev LLC. The opinions expressed are not necessarily the opinions of Simeon Krastev LLC. No claim or opinion in this guide is intended to be, nor should be construed to be, medical advice. Please consult with a healthcare professional before starting any diet or exercise program. The food and drug administration has not evaluated any of the claims made in this book. The information or products mentioned in this document are not intended to diagnose, treat, cure or prevent any disease. Simeon Krastev LLC makes no representation about the suitability of the information contained in this guide for any purpose. The entire risk arising out of the use of its contents remains with the recipient. In no event shall the respective author of this document be liable for any direct, consequential, incidental, special, punitive or other damages whatsoever. By reading and following the principles in this guide, you acknowledge that you have read, understand and agree to be bound by these terms and conditions.


Introduction:

Thank you for purchasing my 30 day Fit Challenge for busy professionals

Program.

Getting fit isn’t easy. It’s extremely difficult for us to pinpoint our bad habits and replace them with new, better ones. And when it comes to exercise, the hardest part is getting started. We struggle to figure out what to do, when and how to do it. Making time for fitness is challenging as well. Especially after 10-11 hour work day the thought of spending another hour in the gym, hour commuting and showering is just unbearable. I felt exactly the same way. Here’s the deal for you. I’ve created this 30-day fitness challenge to remove the mystery and hesitation that comes along with wanting to get in shape and on top of it be more productive. Better still, I’ve also subtracted the gym from the equation. All you need to get fit and create a healthy exercise habit is your body and this 30 day plan. Over the next 30 days you will be asked to push yourself and put in work. At times it won’t be easy, but in the end it will be worth it. Don’t let the same old excuses hold you back from the fit body and life you’ve always wanted. 30 days and little motivation is all you’ll need to create a new, better habit – exercise!

The program is ideal for anyone who…

Does not have any time to fit gym session in their schedule

Travels frequently and is seeking a workout routine that can be performed in a hotel, fitness

center or time square.

Is new to exercise and is looking to establish a foundation of strength and coordination

Is already physically fit but is seeking to complement their current routine and develop skills that

are necessary to advance in their training.

Goals.

Provide a comprehensive and progressive total body workout that requires no equipment, little

space, and minimal time to complete.

Develop a foundation of functional movement patterns, relative strength, mobility and total

body conditioning that allows the body to move more efficiently.

Increase your body’s work capacity and durability allowing for more intense workouts, quicker

recovery, injury prevention, and improved performance in other forms of exercise; weight

training, athletics, running, etc.


What to expect This fitness challenge is designed to be completed over the course of 30 days. Day 1 is a fitness test that will be repeated on Day 30 of the challenge. If you stick to the plan and put in the work, I have no doubt that you will outdo your day one performance. Between Day 1 and Day 14 you will work out four days each week. Three days will include bodyweight exercises, while the fourth day will consist of cardiovascular conditioning. Between Day 15 and Day 29 you will train five days each week. Four days will include bodyweight exercises, while the fourth day will consist of cardiovascular conditioning. Day 30 will be the final fitness test. Which you will absolutely crush, I’m sure if you closely follow the program. Throughout the 30 Day challenge some sessions are designed as active rest. They are intended to be light activity days where you can include yoga, walking, cycling, swimming or any other recreational activity you’d like. If you are feeling sore or tired, you can take the day completely off. However, if you have the time and energy consider some additional physical activity. These sessions do not have to be competitive or structured, but should be viewed as a chance to regroup and de-stress through exercise.

Required Equipment Your body is all you’ll need to complete these workouts. Grab your gym shorts, a T-shirt and your sneakers and put in the work. ABREVIATONS BW- Bodyweight NRIB – No Rest In Between FAQ How long will the training sessions take? Workouts will take about 30 minutes. Some will be a little shorter –20 minutes – others will go a little longer, an hour at most.


How long should I rest between Rounds and Circuits? For the most part rest periods are specified. When there is no rest period given move fast, but don’t hurry. Form and safety always come first, so make sure you nail the technique before you worry about your speed of execution. During each circuit or set keep rest periods to 45 seconds max. Then, between circuits and sets rest up to 2 minutes. What if I can’t keep up with the Training Schedule? If the training schedule doesn’t work for you, make it work. If not you won’t get results simple as that. Try not to skip workouts. Instead you can get them in when you can. What about unfamiliar exercises? If you don’t know how to perform an exercise or are not sure what it is reference the video library here: http://simeonkrastevfitness.com/exercise-library/ What about nutrition? You can’t out train poor nutrition, but there’s no secret diet – it’s called willpower. 80% of the time, eat real food; lean meat, veggies, fruit, nuts and seeds. Don’t eat foods that come out of a box or bag; no grains, bread, sugar or starch. Then, the other 20% of the time you can eat whatever you want. To figure out how much you should eat I’ve put together a FREE GUIDE for you. Click here to download it.

What is the warm up?

A dynamic warm-up is the method we use to prepare your body for exercise. Done correctly, a dynamic warm-up will use continuous movement to transition from a resting heart rate and body temperature to a working heart rate. The idea here is to get your heart going, increase core temperature and break a sweat. Each session will be assigned a warm-up “A”, “B”, or “C” which I will outline down below. What’s the purpose of the program? Two barriers people cite when explaining their inability to workout are time and availability of equipment. This program eliminates both, providing you with everything you need to use your own bodyweight to make improvements in your level of fitness and body composition. This training program is created for busy individuals who are looking to improve their functional fitness and relative strength. It is designed to be as time efficient as humanly possible, and requires minimal space and no equipment.

http://simeonkrastevfitness.com/exercise-library/

http://simeonkrastevfitness.com/get-your-free-nutrition-guide/




Alright, let the challenge begin!

Best of luck,

Simeon

Warm up I will list the 3 warm-up variations here so you can always come back for a reference

The PROGRAM


Finally we are coming to an end


Congratulations, you are great! But now what to do next?

Some are wondering what to do next once this program is completed. Well first, don’t stop. Keep on training! And if you are interested in continuing on training remotely with me that can be arranged. If you’re looking to continue progressing towards your goals, please check my impactful look premium courses at:

www.simeonkrastevfitness.com/courses/ I also offer a premium coaching group but it is filled up right now. You can learn more here and apply to secure a spot once I open it to the public again.

http:/simeonkrastevfitness.com/1-coaching/

http://www.simeonkrastevfitness.com/courses/

http://simeonkrastevfitness.com/1-coaching/


Who am I? My name is Simeon Krastev, I’ve been helping busy professionals look and better. I simplify fitness and make sure they become more productive and peak their energy levels. That’s what I’ve been doing for the past 6 years and I plan on doing in the future. When I’m “off the clock” I seek adventures both

mental and physical. Snowboarding, hiking, quizzes

and books.

If you want to bribe me, grab me a cup of strong coffee.

I will share a little bit about me now, as I feel this is important so you know who are you

dealing with (I also like to introduce myself to new people, both in person and online).

I’m a coffee addict, animal lover, and adventurer. I’ve also been a personal trainer for six years

and I had a transition to an office job as a digital marketer a while ago. This is another thing I’m

passionate about, sharing ideas with people with the help of the internet.

And this is where my time is split these days, helping busy professionals like you be healthier

and drinking coffee at the office, glued to a computer screen.

If you feel like you want to know more about what I do make sure you check

the “About” section.

You can also find me on social media. I will be more than happy to connect and chat with you. Find me on Linkedin or just send me a message . Hope to hear from you soon



http://simeonkrastevfitness.com/about/

https://www.linkedin.com/profile/view?id=AAMAABBN38MB2WBhEeYC4fEDs0Emros1U90pIVk&trk=hp-identity-name

http://simeonkrastevfitness.com/contact/

©simeon krastev 2016€¦ · 2016-03-30 · for the most part rest periods are specified. when...

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