Artemis Scantalides, NASM-CPT, StrongFirst Team Leader, StrongFirst Lifter (SFL), StrongFirst Bodyweight (SFB), CK-FMS, DVRT I, Pn1 Artemis is a former Ballet Dancer turned Kung Fu Black Belt and most recently the 9th woman in the world and the lightest woman to date as of July 25, 2014 to pass 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 Ci... more
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Coach Artemis here!
The Iron Body Summer Shred is based upon an Iron Body Shred program that I wrote for myself to follow the weeks leading up to my wedding AND that I followed after I returned from my wedding to get back into the swing of things ;).
My goal was to increase lean body mass, shed some fat, and improve muscle definition so that I could look shredded in my wedding dress and for parading around in my bikini while on my honeymoon in Hawaii ;).
This program did just that and then some. In addition to reaching my lean body mass goals and transforming my legs into "OH MY QUAD!", kick ass, lean kettlebell swinging machines like I had never seen before on myself, I also built strength relative to the program, e.g, 24kg (53lbs) became very easy to swing for multiple sets of 25 reps and 28kg (62lbs) became very easy to swing for multiple sets of 15 reps.
I felt great throughout the program, like a lean, mean, kick ass kettlebell swinging machine, and I know you will too!
This program is an intermediate to advanced level 12-week program.
The first 4 weeks are 5 training days with an optional 6th training day that is just a movement and recovery day. Although this 6th day will turn into an actual work day with low volume swings (comparative to the rest of the training days) in the 10th week of the program.
Work sets start at 3 sets for weeks 1-4, then go to 4 sets weeks 5-8, then 5 sets weeks 9-12.
Daily workouts will take about an hour for weeks 1-4, then gradually take a little longer in weeks 5-8 and weeks 9-12 ranging from 1 hour and 15/20 min depending on how much rest time you need as you work. I discovered that the days I paired swings with leg movements took longer than on the days that I paired the swings with upper body movements.
If necessary, workouts can be divided up into two parts within a day, Part I: Strength done at one time of day and Part II: Swing Sequence done at another time of the day.
Swing Volume increases as follows over the course of the program:
Weeks 1-3: 1,008 swings per week
Week 4: 1,148 swings per week
Week 5: 1,414 swings per week
Weeks 6-7: 1,534 swings per week
Week 8: 1,684 swings per week
Week 9: 1,950 swings per week
Weeks 10-12: 2,150 swings per week
Swing, sweat, SHRED and ENJOY!!
Pull-up Bar (including super bands if you need to do band assisted pull-ups, or weight belt for weighted pull-ups)
ValSlides or Furniture Movers
TRX or Rings or some other suspension trainer
Single Leg Squat Stand or Bench
Step with risers or Box
Must have experience working with single and double kettlebells for swings, presses, cleans (for front squats), and front squats.
All sales are final. No exceptions.$129.99 lifetime
Group Online Testosterone Optimization Coaching and Training is appropriate for the client who is limited by time or distance and is comfortable training on his own. Testosterone Optimization Training improves your nutrition, mobility, movement, fat loss and strength training. When you sign up for EmpowerU: Men Online Group Testosterone Optimization Coaching and Training, you will receive: • My signature 8-week Circuit Shred to Optimize Strength Training: o Circuit Shred strength programming & coaching via my platform/app on exercise.com (you will get the entire program for the 8 weeks and lifetime access to the program.) o Proven to reduce body fat and gain lean muscle mass o 5 Day of training per week for 8 Weeks • Nutrition Template to Optimize Fat Loss and Lean Muscle Gains o PDF template Loaded via exercise.com in the group “Resources” o A macronutrient science-based approach to support testosterone production, strength training, recovery, injury reduction and prevention. o This template will be based off your current weight and goals. It will be a template for you to follow. Guidance as to making modifications to the template will be given, if asked in the weekly calls via ZOOM. • Weekly 60-minute Phone Calls via ZOOM to Discuss Training and Nutrition Challenges, Action Items to overcome challenges and successes o Zoom calls will begin with a 20-30-minute master class on a topic related to the group. It will then be dedicated to Q and A to help you crush the training, nutrition, and lifestyle modifications! o All calls will be recorded so you can return to the calls to review again or watch them later if you cannot be there. NOTE: It is extremely important to be at the calls. This is the bulk of the coaching that will happen and the only direct access to your coach. o All ZOOM Calls will happen on Tuesdays at 4:00pm PST. • Access to Private Facebook Group for support from other members and once a week support from Eric. Live Facebook events will happen that as well will give helpful tips for success in training, nutrition, and testosterone optimization. • A Welcome Packet to give you the direction, accountability and support that you need. • An 18-page EmpowerU MEN Packet outlining items (Food and Lifestyle) to eliminate to optimize testosterone production.$299.00 lifetime
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 not an absolute need. Single Leg Squat Stand or Bench Step with risers or Box Swing, sweat, SHRED and ENJOY!!$99.99 lifetime
EmpowerU Online Coaching focuses on training with the kettlebell. Did you know that you can do more with a kettlebell than swing it! Yes, the kettlebell is a comprehensive tool to develop a strong, lean body. We have exclusive training methods to help you master the kettlebell and maximize your workouts at home our in your local gym. This monthly subscription includes: - An extensive workout library for all levels from the beginner to the advanced; - An extensive and exclusive video instructional area to help you master each movement for strength and safety; - Access to our private on-line Facebook group to upload videos and receive coaching on movement and training; - Access to all Do It Yourself (DIY) programs available in the EmpowerU Online Coaching premium group training on exercise.com.$34.99/month
The holidays can be a tough time to stay consistent with workouts and to stay on top of one's nutrition. It helps to have regular planned workouts to follow over the course of the week as well as a coach to check in with to hold you accountable. I created this group to help you do just that - to stay consistent with your workouts and to have regular check-ins with me to hold you accountable to your workouts. The 4-week Consistency Challenge starts December 2, 2018 and goes through the month of December. In the group you will have access to 3 different programs to choose from, one 3-day program, and two 4-day programs as well as a BONUS of my Holiday Swing Challenge 5-day plan in case you want to get in some extra swings on a given training day or on the "off" days of the program that you choose to follow. I will check in with the group on a weekly basis to make sure everyone is staying on track with their workouts and I expect members of the group to post status updates, videos, photos, questions or confessions ;) about workouts and even nutrition.$49.99 lifetime