Coach Eric here!
Welcome to the Circuit Shred 8-week program. This program will help you to increase lean body mass, shed fat, improve muscle definition and build great strength and stamina! This program is an intermediate level 8-week program. This is a 5 day a week program. As the program progresses over 8 weeks you will become very proficient with the movements and the time of work and rest will begin to change as your strength and fitness improves. The change in work to rest ratios is the challenge of the program. Daily workouts will take about an hour for weeks 1-4, then gradually take a little longer in weeks 5-8 ranging from 1 hour and 15/20 min. You will notice 3 Blocks or circuits for each day. Block A is a Glute and Core. Block B is the heart of the program and more of a strength circuit. Finally, Block C is conditioning. Days 1-4 have A, B, C Blocks. Day 5 is A and B only. Equipment Required: Interval timer, I recommend the GymBoss App on either iphone or android. This allows me to input the day and correct work and rest sets. It helps the circuit move quickly and efficiently. Kettlebells or Dumbbells Pull-up Bar (including super bands if you need to do band assisted pull-ups, or weight belt for weighted pull-ups) Ab Wheel TRX or Rings or some other suspension trainer (if needed to regress some of the exercises). TRX is optional and not required for this program. Single Leg Squat Stand or Bench Step with risers or Box Swing, sweat, SHRED and ENJOY!! ~Coach Eric
EmpowerU Online Coaching
Artemis Scantalides, NASM-CPT, StrongFirst Team Leader Emeritus, Elite Instructor (SFL, SFB, SFG II), & Iron Maiden, CK-FMS, DVRT I, Pn1
Artemis is a former Ballet Dancer turned Kung Fu Black Belt and the 9th woman in the world and the lightest woman to date as of July 25, 2014 to complete the Iron Maiden Challenge (24kg-53lbs Weighted Pull-up, Strict Military Press, and Pistol Squat). Based upon her dance and martial arts background, Artemis is focused on helping clients to develop great movement before building strength on top of that movement. Artemis believes that any goal is possible as long as you train for it and she proved it by completing the Iron Maiden Challenge as a lightweight. As former Co-Owner and CEO of Iron Body Studios, Performance Conditioning Specialist for Cirque du Soleil, Owner of Iron Body Training Systems, Author of the Blog Iron Body By Artemis, Creator and Founder of the I Am Not Afraid To Lift workshop series, and former ReebokONE Fitness Ambassador, Artemis seeks to empower women through strength as she continues to encourage and inspire women to not be afraid to lift weights and she swears by kettlebell training and strength training, as she states: “Kettlebell training and strength training not only strengthened and changed my body, but also my mindset.” ***** Eric Gahan, MS, LAT, ATC, SFG, CSCS, CK-FMS, DVRT I Eric’s eye for movement began while working with Division I athletes in undergraduate studies at Canisius College and then continuing at the University of Kentucky. Professionally Eric has worked with athletes from St. Bonaventure University, the University of Mississippi and future MLB/NFL players. Eric served as the Senior Athletic Trainer for football at the University of Mississippi and Senior Athletic Trainer at Boston University and Head Therapist for Cirque du Soleil located in Las Vegas, Nevada. This experience has helped Eric develop a keen eye for helping athletes and clients merge the gap from injury to return to high level of fitness. After previously co-owning Iron Body Studios and EmpowerU Online Coaching with his wife, Artemis, Eric now works as the Director of Sports Medicine for Tulane University in New Orleans, Louisiana. *****© 2024 EmpowerU Online Coaching All rights reserved.
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