6-Pack Moms

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55 Modules

Welcome

1 lesson

1 Welcome

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Week 1/Day 1: Pre-Training/Overview

9 lessons

1 Overview 2 EP Points 3 Daily Learning Lesson 4 Daily Workouts 5 Daily Assignments 6 Daily Meal Plans & Grocery List 7 W1/D1 WORKOUT 8 W1/D1 ASSIGNMENT: Screenshot & Your Why 9 W1/D1 MEAL PLAN

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Mom-Friendly Home Workouts

1 lesson

1 Mom-Friendly Home Workouts

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Week 1/Day 2: Mindset Transformation

9 lessons

1 The Rocks 2 Link Activities to Form Habits 3 How to Change Your Personal Reality 4 How To Form A New Personality Trait 5 The Four Happy Chemicals 6 The Reticular Activating System 7 W1/D2 WORKOUT 8 W1/D2 ASSIGNMENT: Your Before & Your Muse 9 W1/D2 MEAL PLAN

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Modified Jumping Jacks

1 lesson

1 Modified Jumping Jacks

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Week 1/Day 3: The Equipment

4 lessons

1 W1/D3 LESSON: Equipment List 2 W1/D3 WORKOUT: Jumping Jacks & Push-Ups 3 W1/D3 ASSIGNMENT: Workout Screenshot & Proof of Equipment 4 W1/D3 MEAL PLAN

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Week 1/Day 4: The Apps

4 lessons

1 W1/D4 LESSON: The Apps 2 W1/D4 WORKOUT: Long Walk 3 W1/D4 ASSIGNMENT 4 W1/D4 MEAL PLAN

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Week 1/Day 5: The Workouts

3 lessons

1 W1/D5 LESSON: The Main Exercises 2 W1/D5 WORKOUT & ASSIGNMENT 3 W1/D5 MEAL PLAN

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Week 1/Day 6: The Meals

5 lessons

1 Meal Plan 2 How To Not Totally Give Up The Foods You Love 3 Keep It Colorful 4 W1/D6 WORKOUT: Cardio/Strength Mix 5 W1/D6 ASSIGNMENT: Your Screenshots & Your Food Sacrifice

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Week 1/Day 7: The Supplements

6 lessons

1 W1/D7 LESSON: The Supplements 2 W1/D7 Get the FAST RESULTS Pack 3 A Note About Supplements 4 W1/D7 WORKOUT: Legs then Zone 2 Cardio 5 W1/D7 ASSIGNMENT: Supplements, Screenshots, & Food Diary 6 W1/D7 MEAL PLAN

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Week 2/Day 1: Body Fat

5 lessons

1 WEEK 1 CHECK-IN 2 W2/D1 LESSON: Body Fat Presentation 3 W2/D1 WORKOUT: Rest day 4 W2/D1 ASSIGNMENT: Screenshots, BFP, and Goals 5 W2/D1 MEAL PLAN

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Week 2/Day 2: Diet Modification Deep Dive

9 lessons

1 Macronutrients vs Calories 2 WHEN to Eat 3 What to Look For On Nutrition Labels 4 Sneaky Foods 5 Snacks 6 Cravings & Bedtime 7 W2/D2 WORKOUT: Strength then Cardio 8 W2/D2 ASSIGNMENT 9 W2/D2 MEAL PLAN

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Week 2/Day 3: iCardio Fitness Assessment

3 lessons

1 W2/D3: iCardio Fitness Assessment 2 W2/D3 ASSIGNMENT: Assessment Results, Food Diary, & Steps 3 W2/D3 MEAL PLAN

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Week 2/Day 4: Heart Rate Zones

5 lessons

1 About Heart Rate Zones 2 Set Your Heart Rate Zones 3 W2/D4 WORKOUT: Zone 2 then Upper Body Strength 4 W2/D4 ASSIGNMENT: Workout Results, Food Diary, Steps, and HIIT Prep 5 W2/D4 MEAL PLAN

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Week 2/Day 5: High-Intensity Interval Training (HIIT)

5 lessons

1 HIIT Tutorial Video with Transcript 2 Manual Treadmill Settings for HIIT 3 W2/D5 WORKOUT: HIIT 4 W2/D5 ASSIGNMENT: Workout Results, Food Diary, Steps 5 W2/D5 MEAL PLAN

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Week 2/Day 6: Stress

4 lessons

1 W2/D6 LESSON: How Stress Affects Your Six-Pack Goals And What To Do About It 2 W2/D6 WORKOUT: Run & Burpees 3 W2/D6 ASSIGNMENT: Workout Results, Food Diary, Steps 4 W2/D6 MEAL PLAN

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Week 2/Day 7: You Must Now Evacuate the Body

4 lessons

1 W2/D7 LESSON: What Do Water, Coffee, Ripped Fuel, Probiotics, and Smoothies Have In Common? 2 W2/D7 WORKOUT: Jumping Jacks, Pull-Ups, Push-Ups 3 W2/D7 ASSIGNMENT: Workout Results, Food Diary, Steps 4 W2/D7 MEAL PLAN

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Week 3/Day 1: Weigh-In + Tips

4 lessons

1 W3/D1 LESSON: Time To Weigh In 2 W3/D1 WORKOUT: Rest Day/Catch Up Day 3 W3/D1 ASSIGNMENT: Workout Results, Food Diary, Steps 4 W3/D1 MEAL PLAN

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BONUS: Interview with Dr. Samir Damani

1 lesson

1 BONUS: Interview with Dr. Samir Damani

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Week 3/Day 2: Sprints & Hills

4 lessons

1 W3/D2 LESSON: Sprints & Hills 2 W3/D2 WORKOUT: HIIT + Strength 3 W3/D2 ASSIGNMENT: Workout Results, Food Diary, Steps 4 W3/D2 MEAL PLAN

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Week 3/Day 3: My #1 Mind Hack/Self-Motivation Secret

4 lessons

1 Book Your “Shirt Off” Event 2 W3/D3 WORKOUT: Long Cardio 3 W3/D3 ASSIGNMENT: Workout Results, Food Diary, Steps, Weight, Event 4 W3/D3 MEAL PLAN

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Week 3/Day 4: Strength or Cardio First?

4 lessons

1 Strength or Cardio First? 2 W3/D4 WORKOUT: Strength then HIIT 3 W3/D4 ASSIGNMENT: Workout Results, Food Diary, Steps, Weight, Event 4 W3/D4 MEAL PLAN

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Week 3/Day 5: Weight Loss Plateaus

4 lessons

1 W3/D5 LESSON: How to Break Through A Weight Loss Plateau 2 W3/D5 WORKOUT: Legs + Long Zone 2 3 W3/D5 ASSIGNMENT: Workout Results, Food Diary, Steps, Weight, Event 4 W3/D5 MEAL PLAN

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Week 3/Day 6: How To Track Your Sleep

5 lessons

1 Why You Lose Weight While You Sleep 2 How to Track Your Sleep 3 W3/D6 WORKOUT: Rest Day/Catch Up Day 4 W3/D6 ASSIGNMENT: Workout Results, Food Diary, Steps, Weight, Event, Sleep 5 W3/D6 MEAL PLAN

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Week 3/Day 7: How To Improve Your Sleep

5 lessons

1 20 Tips for Better Sleep 2 More Resources 3 W3/D7 WORKOUT: HIIT + Upper Body Strength 4 W3/D7 ASSIGNMENT: Workout Results, Food, Steps, Sleep 5 W3/D7 MEAL PLAN

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Week 4/Day 1: HALFTIME!

4 lessons

1 Halftime Quiz 2 W4/D1 WORKOUT: Celebrate Each Mile w/ Box Jumps & Push-Ups 3 W4/D1 ASSIGNMENT: Workout Results, Food, Steps, Sleep 4 W4/D1 MEAL PLAN

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Week 4/Day 2: I’m Not A "Runner"

4 lessons

1 W4/D2 LESSON: I'm Not A "Runner" 2 W4/D2 WORKOUT: Pull-Ups + Zone 4 3 W4/D2 ASSIGNMENT: Workout Results, Food, Steps, Sleep 4 W4/D2 MEAL PLAN

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Week 4/Day 3: Stretching & Warmup

4 lessons

1 Stretching & Warmup 2 W4/D3 WORKOUT: Push-Ups + Long Zone 2 3 W4/D3 ASSIGNMENT: Workout Results, Food, Steps, Sleep 4 W4/D3 MEAL PLAN

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Week 4/Day 4: Post-Workout Stretching

4 lessons

1 W4/D4 LESSON: Post-Workout Stretching 2 W4/D4 WORKOUT: Legs then HIIT 3 W4/D4 ASSIGNMENT: Workout Results, Food, Steps, Sleep 4 W4/D4 MEAL PLAN

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Week 4/Day 5: Muscle Tension Relief

4 lessons

1 W4/D5 LESSON: Muscle Tension Relief 2 W4/D5 WORKOUT: Jumping Jacks + Upper Body 3 W4/D5 ASSIGNMENT: Workout Results, Food, Steps, Sleep 4 W4/D5 MEAL PLAN

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Week 4/Day 6: The Power of a Race

4 lessons

1 W4/D6 LESSON: The Power of a Race 2 W4/D6 WORKOUT: Zone 3 Run 3 W4/D6 ASSIGNMENT: Workout Results, Food, Steps, Sleep 4 W4/D6 MEAL PLAN

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Week 4/Day 7: Two-A-Days?

4 lessons

1 W4/D7 LESSON: Are Two-A-Days Beneficial? 2 W4/D7 WORKOUT: Rest Day 3 W4/D7 ASSIGNMENT: Workout Results, Food Diary, Steps, Scale, Race 4 W4/D7 MEAL PLAN

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BONUS: Interview with Pro Bodybuilder KDwitTheMuscle

1 lesson

1 BONUS: Interview with Pro Bodybuilder KDwitTheMuscle

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Week 5/Day 1: If They Can Do It...

4 lessons

1 W5/D1 LESSON: If They Can Do It... 2 W5/D1 WORKOUT: HIIT then Squats, Jumps & Push-Ups 3 W5/D1 ASSIGNMENT: Workout Results, Food Diary, Steps, Scale 4 W5/D1 MEAL PLAN

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Week 5/Day 2: Redefine "A Lot" When It Comes To Reps

5 lessons

1 W5/D2 LESSON: Redefine "A Lot" When It Comes To Reps 2 W5/D2 VIDEOS: How He Lost 100+ Pounds in 3 Months, Without Excess Skin (David Goggins) 3 W5/D2 WORKOUT: Pull-ups & Push-ups + Zone 2 Cardio 4 W5/D2 ASSIGNMENT: Workout Results, Food Diary, Steps, Scale, Book 5 W5/D2 MEAL PLAN

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Week 5/Day 3: Cadence Optimization

4 lessons

1 W5/D3 LESSON: Cadence Optimization 2 W5/D3 WORKOUT: Cadence Run + Upper Body 3 W5/D3 ASSIGNMENT: Workout Results, Food, Steps, Sleep 4 W5/D3 MEAL PLAN

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Week 5/Day 4: Keep Going!

4 lessons

1 W5/D4 LESSON: Keep Going! 2 W5/D4 WORKOUT: Strong Finish (Run Only) 3 W5/D4 ASSIGNMENT: Workout Results, Food, Steps, Sleep 4 W5/D4 MEAL PLAN

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Week 5/Day 5: The Sleep Doctor

4 lessons

1 W5/D5 LESSON: The Sleep Doctor Interview 2 W5/D5 WORKOUT: Upper Body Strength 3 W5/D5 ASSIGNMENT: Workout Results, Food, Steps, Sleep 4 W5/D5 MEAL PLAN

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Week 5/Day 6: The 16-S Checklist, Part 1

4 lessons

1 W5/D6 LESSON: The 16-S Checklist, Part 1 2 W5/D6 WORKOUT: Legs then HIIT 3 W5/D6 ASSIGNMENT: Workout Results, Food, Steps, Sleep 4 W5/D6 MEAL PLAN

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Week 5/Day 7: The 16-S Checklist, Part 2

4 lessons

1 W5/D7 LESSON: The 16-S Checklist, Part 2 2 W5/D7 WORKOUT: Rest Day 3 W5/D7 ASSIGNMENT: Workout Results, Food, Steps, Sleep 4 W5/D7 MEAL PLAN

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Week 6/Day 1: Your New Baseline

4 lessons

1 W6/D1 LESSON: Your New Baseline 2 W6/D1 WORKOUT: Baseline Strength/HIIT 3 W6/D1 ASSIGNMENT: Workout Results, Food, Steps, Sleep 4 W6/D1 MEAL PLAN

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Week 6/Day 2: Coming to Grips

4 lessons

1 W6/D2 LESSON: Coming to Grips 2 W6/D2 WORKOUT: Baseline Run+Strength 3 W6/D2 ASSIGNMENT: Workout Results, Food, Steps, Sleep 4 W6/D2 MEAL PLAN

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Week 6/Day 3: Lower Abs

5 lessons

1 W6/D3 LESSON: Lower Abs 2 W6/D3 WORKOUT: Full Baseline Strength + Zone 2 3 W6/D3 ASSIGNMENT: Workout Results, Food, Steps, Sleep + BONUS! 4 W6/D3 MEAL PLAN 5 IMPORTANT: Request Your Finisher Shirt Here!

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Week 6/Day 4: The Legend of Milo

4 lessons

1 W6/D4 LESSON: Milo of Croton 2 W6/D4 WORKOUT: Push-ups & Burpees at Each Mile 3 W6/D4 ASSIGNMENT: Workout Results, Food, Steps, Sleep 4 W6/D4 MEAL PLAN

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Week 6/Day 5: How Your Body Is Transforming

4 lessons

1 W6/D5 LESSON: How Your Body Is Transforming 2 W6/D5 WORKOUT: Legs then HIIT 3 W6/D5 ASSIGNMENT: Workout Results, Food, Steps, Sleep 4 W6/D5 MEAL PLAN

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Week 6/Day 6: The Ripple Effect

4 lessons

1 W6/D6 LESSON: The Ripple Effect 2 W6/D6 WORKOUT: Baseline Strength + Progressive Run 3 W6/D6 ASSIGNMENT: Workout Results, Food, Steps, Sleep, Snapshot 4 W6/D6 MEAL PLAN

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Week 6/Day 7: Leave It All On The Field!

3 lessons

1 W6/D7 LESSON & WORKOUT: Leave It All On The Field! 2 W6/D7 ASSIGNMENT: Workout Results, Food, Steps, Sleep, Video 3 W6/D7 MEAL PLAN

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Commencement

6 lessons

1 Commencement Speech 2 What Next? Re: Workouts 3 What Next? Re: Accountability 4 How To Earn Money With 6PD 5 Final Feedback Survey 6 How to Earn Your Finisher Medal

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Managing Fitness with a Busy Schedule

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Fitness During Pregnancy

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Postpartum Fitness & Recovery

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Breastfeeding and Nutrition

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Bone Health and Weight-Bearing Exercises

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Family-Friendly Meal Prep

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Self-Care and Body Image

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Modules for this program 55

Welcome

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Week 1/Day 1: Pre-Training/Overview

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Mom-Friendly Home Workouts

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Week 1/Day 2: Mindset Transformation

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Modified Jumping Jacks

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Week 1/Day 3: The Equipment

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Week 1/Day 4: The Apps

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Week 1/Day 5: The Workouts

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Week 1/Day 6: The Meals

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Week 1/Day 7: The Supplements

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Week 2/Day 1: Body Fat

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Week 2/Day 2: Diet Modification Deep Dive

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Week 2/Day 3: iCardio Fitness Assessment

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Week 2/Day 4: Heart Rate Zones

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Week 2/Day 5: High-Intensity Interval Training (HIIT)

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Week 2/Day 6: Stress

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Week 2/Day 7: You Must Now Evacuate the Body

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Week 3/Day 1: Weigh-In + Tips

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BONUS: Interview with Dr. Samir Damani

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Week 3/Day 2: Sprints & Hills

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Week 3/Day 3: My #1 Mind Hack/Self-Motivation Secret

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Week 3/Day 4: Strength or Cardio First?

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Week 3/Day 5: Weight Loss Plateaus

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Week 3/Day 6: How To Track Your Sleep

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Week 3/Day 7: How To Improve Your Sleep

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Week 4/Day 1: HALFTIME!

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Week 4/Day 2: I’m Not A "Runner"

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Week 4/Day 3: Stretching & Warmup

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Week 4/Day 4: Post-Workout Stretching

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Week 4/Day 5: Muscle Tension Relief

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Week 4/Day 6: The Power of a Race

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Week 4/Day 7: Two-A-Days?

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BONUS: Interview with Pro Bodybuilder KDwitTheMuscle

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Week 5/Day 1: If They Can Do It...

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Week 5/Day 2: Redefine "A Lot" When It Comes To Reps

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Week 5/Day 3: Cadence Optimization

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Week 5/Day 4: Keep Going!

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Week 5/Day 5: The Sleep Doctor

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Week 5/Day 6: The 16-S Checklist, Part 1

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Week 5/Day 7: The 16-S Checklist, Part 2

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Week 6/Day 1: Your New Baseline

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Week 6/Day 2: Coming to Grips

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Week 6/Day 3: Lower Abs

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Week 6/Day 4: The Legend of Milo

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Week 6/Day 5: How Your Body Is Transforming

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Week 6/Day 6: The Ripple Effect

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Week 6/Day 7: Leave It All On The Field!

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Commencement

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Managing Fitness with a Busy Schedule

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Fitness During Pregnancy

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Postpartum Fitness & Recovery

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Breastfeeding and Nutrition

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Bone Health and Weight-Bearing Exercises

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Family-Friendly Meal Prep

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Self-Care and Body Image

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6-Pack Moms

55 Modules

Welcome

Week 1/Day 1: Pre-Training/Overview

Mom-Friendly Home Workouts

Week 1/Day 2: Mindset Transformation

Modified Jumping Jacks

Week 1/Day 3: The Equipment

Week 1/Day 4: The Apps

Week 1/Day 5: The Workouts

Week 1/Day 6: The Meals

Week 1/Day 7: The Supplements

Week 2/Day 1: Body Fat

Week 2/Day 2: Diet Modification Deep Dive

Week 2/Day 3: iCardio Fitness Assessment

Week 2/Day 4: Heart Rate Zones

Week 2/Day 5: High-Intensity Interval Training (HIIT)

Week 2/Day 6: Stress

Week 2/Day 7: You Must Now Evacuate the Body

Week 3/Day 1: Weigh-In + Tips

BONUS: Interview with Dr. Samir Damani

Week 3/Day 2: Sprints & Hills

Week 3/Day 3: My #1 Mind Hack/Self-Motivation Secret

Week 3/Day 4: Strength or Cardio First?

Week 3/Day 5: Weight Loss Plateaus

Week 3/Day 6: How To Track Your Sleep

Week 3/Day 7: How To Improve Your Sleep

Week 4/Day 1: HALFTIME!

Week 4/Day 2: I’m Not A "Runner"

Week 4/Day 3: Stretching & Warmup

Week 4/Day 4: Post-Workout Stretching

Week 4/Day 5: Muscle Tension Relief

Week 4/Day 6: The Power of a Race

Week 4/Day 7: Two-A-Days?

BONUS: Interview with Pro Bodybuilder KDwitTheMuscle

Week 5/Day 1: If They Can Do It...

Week 5/Day 2: Redefine "A Lot" When It Comes To Reps

Week 5/Day 3: Cadence Optimization

Week 5/Day 4: Keep Going!

Week 5/Day 5: The Sleep Doctor

Week 5/Day 6: The 16-S Checklist, Part 1

Week 5/Day 7: The 16-S Checklist, Part 2

Week 6/Day 1: Your New Baseline

Week 6/Day 2: Coming to Grips

Week 6/Day 3: Lower Abs

Week 6/Day 4: The Legend of Milo

Week 6/Day 5: How Your Body Is Transforming

Week 6/Day 6: The Ripple Effect

Week 6/Day 7: Leave It All On The Field!

Commencement

Managing Fitness with a Busy Schedule

Fitness During Pregnancy

Postpartum Fitness & Recovery

Breastfeeding and Nutrition

Bone Health and Weight-Bearing Exercises

Family-Friendly Meal Prep

Self-Care and Body Image

Welcome

Week 1/Day 1: Pre-Training/Overview

Mom-Friendly Home Workouts

Week 1/Day 2: Mindset Transformation

Modified Jumping Jacks

Week 1/Day 3: The Equipment

Week 1/Day 4: The Apps

Week 1/Day 5: The Workouts

Week 1/Day 6: The Meals

Week 1/Day 7: The Supplements

Week 2/Day 1: Body Fat

Week 2/Day 2: Diet Modification Deep Dive

Week 2/Day 3: iCardio Fitness Assessment

Week 2/Day 4: Heart Rate Zones

Week 2/Day 5: High-Intensity Interval Training (HIIT)

Week 2/Day 6: Stress

Week 2/Day 7: You Must Now Evacuate the Body

Week 3/Day 1: Weigh-In + Tips

BONUS: Interview with Dr. Samir Damani

Week 3/Day 2: Sprints & Hills

Week 3/Day 3: My #1 Mind Hack/Self-Motivation Secret

Week 3/Day 4: Strength or Cardio First?