PowerCAT60

WEEK 1 DAY 1

Safety First!!! Always double-check your connections (Red Chain to Bar in thumb-ring hooks) and always keep the handles and bar away from your face... Always EASE into the warmup and first few repetitions of every exercise so your body has time to adjust to the new movement/speed/loading.

Mobility Warm Up

Extreme Legs Blast!

Killer Arms and Back

Core CORE & Core!!! (Optional)

WEEK 1 DAY 2

Try to get in the mindset that every workout is an opportunity to make your body and brain function better. Forcing your brain to think in every workout is ALL Good but it’s not easy.

Cardio & Full-Body Muscle Definition

Arms and Back of Steel

WEEK 1 DAY 3

It’s perfectly normal to experience little “tweaks” and extra sore “spots” from any type of new training. As safe as FitCAT Training is, it is new and different for your body and every body responds differently to the same exact stimulus. So even though we haven’t seen injuries or chronic issues in the past 2 years from thousands of hours of training, doesn’t mean you can’t get injured or get a “condition” like tennis-elbow, plantar fasciitis, or carpal tunnel syndrome. As lifelong athletes we’ve had all of these, but NOT from FitCAT training…From our sports and pre-CAT training. Listen to your body and modify your movements and loading to accommodate extra sore body parts that need a little more time to adapt.

HIIT & Strength... Tough Combo!!!

WEEK 2 DAY 1

Getting enough quality sleep is one of the most underrated aspects of health and human performance. The two biggest killers of training adaptations are under-sleeping and over-drinking (alcohol). With regard to sleep the human body loves consistency, so try to pick and stick to a bedtime that gives you the rest you need to feel alert and recovered the next day.

Cardio & Mobility Warm Up

Metabolic Pump!

Arms & Back of Steel.

Killer-Abs Workout 10 min (Optional)

WEEK 2 DAY 2

Consuming calories causes an insulin response which blunts your bodies ability to access and burn fat, which is why—if your goal is to lose fat-mass—it’s important to keep your body in a fasted/fat-burning state as long as possible... And get used to doing your workout during your fasting window.

Boxing - Fat burning.

Triceps & Quads to Die for!

Core Strengthening

WEEK 2 DAY 3

Not every day is a breakthrough/feel-good training day. We live for the days where we will super strong, light, and powerful, but those days are usually not every day. Some training days your brain and body are going to be tired and sluggish. Always listen to what your body is telling you…It’s WAY Smarter than you are! It doesn’t mean you should skip the workout, but make adjustments to get through the workout comfortably.

10 min Warm-Up

Utmost Shoulders Block

Legs & Super-Pump Arms!

10 min Killer Abs

WEEK 3 DAY 1

Try to move like a CAT. Pound for pound big Cats like the leopard and cougar are the most powerful creatures on the planet. They have the 6-Pack of Fitness in spades which allows them to take down prey up to 5x their size/bodyweight. Always strive for relaxed, fluid movements that “make it look easy.” I like to say "pretend you’re going to do a thousand reps in every set…” How would you do that? Not with a lot of tension and angst in your body. Relax your face, relax your body, and try to move like a big CAT!

Full Body Warm Up

Battle Rope Circuit

Upper Body Intensive Row

Killer-Abs 10 min (Optional)

WEEK 3 DAY 2

Just do the best you can in every workout with the expectation that you’re going to struggle. There is no success without struggle and the sooner you can embrace and befriend the “struggle”, the sooner you will start to enjoy the process of training. So just do what you can, and modify what you can’t.
Unless you’re super sore, sick, or exhausted, try your best to follow the workout schedule we’ve designed for you.

Strong Legs & Upper Body Definition

WEEK 3 DAY 3

Every BODY is different so the key is LISTEN carefully to what your body is telling you. It’s the result of millions of years of evolution and consequently much smarter than your decades old brain 🙂
Unless you’re super sore, sick, or exhausted, try your best to follow the workout schedule we’ve designed for you.

Warm Up & Shoulder Shredder

Core Strength & Stamina

Ripped Arms & Legs

Killer ABS! 10 min (Optional)

WEEK 4 DAY 1

Like most things, the body and brain respond to momentum. So our goal is to gain physiological momentum while mastering the PowerCAT Movements. Keep in mind the goal is never to “kill” yourself in a workout. The goal is always to present the right dosage of intensity, duration, and variety to build the 6-Pack of Fitness.

Boxing Warm Up

Extreme Legs Blast!

Utmost Upper Body Blast!

Killer-Abs 10 min (Optional)

WEEK 4 DAY 2

Just do the best you can in every workout with the expectation that you’re going to struggle. There is no success without struggle and the sooner you can embrace and befriend the “struggle”, the sooner you will start to enjoy the process of training. So just do what you can, and modify what you can’t.
Unless you’re super sore, sick, or exhausted, try your best to follow the workout schedule we’ve designed for you.

Metabolic Warm Up

Strength Upper&Lower Body

Abs on Fire!

WEEK 4 DAY 3

Try to get through the sets without having to stop. Adjust your load and intensity so you can keep moving. When you’re riding a bike and get tired you don’t stop and get off the bike. You keep pedaling, but lighten up the pressure on the pedals. The same is true here…Learn how to lighten up and pace yourself so you’re moving a LOT more than your resting.

Full-Body Strength & Stamina

ABS!!! Just Do it!

WEEK 5 DAY 1

Eating breakfast—and lunch—is more of a habit than a physiological necessity. So try to get comfortable, being a little uncomfortable with this new habit of increasing your fat-burning “window" (time-frame) and decreasing your feeding window. See if you can limit your eating “window” to less than 7 hours a day. e.g. 12:00-6:30 p.m.

Mobility Warm Up

Triceps & Quads to Die for!

Core Strengthening

WEEK 5 DAY 2

Try to figure out how much sleep is optimal for you and plan to get that amount every night. Ideally your going to bed and waking up at the same time every day but if not, try to adjust your sleep window so you get the 7, 8, or 9 hours your brain and body need to recover and function optimally. One of the best ways to wreck your fitness and fat-burning is sleep deprivation so schedule your sleep like you do your workday 🙂

Killer Legs & Upper-Body Strength

WEEK 5 DAY 3

Whether you just ate, or haven’t eaten in 20 hours, your brain is going to tell your body “it’s hungry.” What you do with that message is up to you…You’ve been conditioned to “eat when your hungry” which often times leads to eating all day long, from 1st thing in the morning, to right before bed. Our bodies are not designed to eat all day, every day, which is why 80% of the World is overweight and dis-eased from excess fat. Develop strategies and habits that make your brain forget about the hunger, and focus on a task. Try getting up, having some more non-caloric beverage, te, coffee, and refocussing on task/project.

Metabolic Warm UP

Utmost Shoulders Block

Arms & Core Definition

10 min Killer Abs (Optional)

WEEK 6 DAY 1

Try not to eat within an hour of going to bed. You’ll find you fall asleep faster-- and more deeply--if your body isn’t bogged down with digesting food immediately prior to sleep.

Mobility & Core Strength​

WEEK 6 DAY 2

Try to eliminate “screen-time” right before bed. Give your brain a chance to unwind and detach from all the problems in the world, and your world, The sooner you fall asleep the better.

Rip Training Warm UP

Cardio & Muscle Definition

Arms & Core Strength

10 min Killer Abs (Optional)

WEEK 6 DAY 3

Most of us assume our bodies burn more calories when we are awake longer, but that's not true. The metabolic rate is down-regulated with less sleep. Translation: When you sleep less, your body starts to burn calories at a slower rate to preserve energy.
With less sleep, the body seeks to meet the increased metabolic needs of longer waking hours by shifting into a lower gear, so to speak, that burns fewer calories and less fat.
Bottom Line: If you want to burn fat, preserve muscle and wake up less hungry when you are dieting, sleep more ... 8.5 hours a night to be exact.

Mobility Warm Up

Upper Body Intensive Row

Arms & Back of Steel

10 min Killer ABS (Optional)

WEEK 7 DAY 1

Eliminate ALL calories until your first meal. Yes, even just a little splash of milk/cream/sugar can cause an insulin response and blunt fat-burning for up to hours after. Totally not worth it. It’s the same reason why when you get a “fasted” blood test you’ll totally screw up the results if you have even a little almond milk in your morning beverage.

Full Body Warm Up

Boxing Fat Burning

Metabolic Battle Circuit

Killer ABS! (Optional)

WEEK 7 DAY 2

Whenever possible try to do your FitCAT Training session in a fasted state. If you’ve consumed calories within a few hours of your workout you run the risk of missing out on lots of fat-burning. You’ll still burn calories during the workout, but they won’t be pulled from your fat stores. Always best to not eat within 4 hours of a training session so your body is forced to become a better fat-burner both during the workout, and after.

Shredders Warm UP

Upper Body Strength & Cardio

Utmost Upper Body Bast

10 min Killer Abs (Optional)

WEEK 7 DAY 3

Try to maximize the amount of walking/cycling/moving you day every day. Park as far away as possible, always take the stairs, ride the bike to do errands (if it’s safe!) and move your body every 15 minutes if your sitting. Low-level “cardio” such as walking or cycling is great for fat-burning and every minute adds up.
Bottom Line: If you want to burn fat, preserve muscle and wake up less hungry when you are dieting, sleep more ... 8.5 hours a night to be exact.

Metabolic Warm Up

Full Body Cardio-Strength

Core Strengthening

WEEK 8 DAY 1

The “Core” is not just a dumb stiff box—like a Turtle’s shell—between your arms and legs. Evolutionary Biology and evidenced-based Science reveal that the Core is comprised of the most intelligent and powerful group of obliquely arranged rotational muscles in your body. That’s why we call it the Core Engine! It’s nearly half of your total muscle mass that you can’t live, or move, without.

Full Body Strength & Stamina

WEEK 8 DAY 2

Core Engine rotation is why humans can throw, strike, and swim (freestyle is ~8% faster than butterfly) more powerfully WITH ONE ARM, than both arms same-time.
Core Engine rotation is why humans can kick, high-jump, long-jump, run, walk, more powerfully off of ONE LEG, than both same-time.

Full body Warm up

Utmost Shoulders Block

Triceps & Quads to Die for!!!

15 min Killer Abs (Optional)

WEEK 8 DAY 3

Core Engine rotation is why awe-inspiring humans can walk, dance, even swim WITHOUT ARMS OR LEGS!
Bottom Line: If you want to be a great mover, train the Engine in your Core. If you want to be a great mummy, train Conventional Exercises/Core-Stability

Metabolic Warm Up

Extreme Legs Blast!

Killer Upper Body

10 min CORE ENGINE!

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