The UNICORN STRONG 90-Day Fat Loss Challenge

The UNICORN STRONG 90-Day Fat Loss Challenge

By: Jordan Syatt Headmaster of the SF Inner Circle

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Table of Contents

Challenge Overview............................... 3

Tracking Your Progress........................... 5

Nutrition Guidelines............................. 7

Key Notes on Nutrition........................... 8➢ My Challenge to You.......................... 9➢ Nutrition: Month 1.......................... 11➢ Nutrition: Month 2...........................12➢ Nutrition: Month 3...........................13

Workout Program..................................14➢ Key Notes on the Workouts....................15➢ Workout Program: 4x/Week.....................16➢ Workout Program: 3x/Week.....................23➢ Cardio/Metabolic Workout Menu................30

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Final Note.......................................34

THE UNICORN STRONGCHALLENGE OVERVIEW

Congratulations and welcome to the UNICORN STRONG 90-Day Fat Loss Challenge!

Accessing this challenge means you’ve joined the Inner Circle so, once more, congratulations and welcome to the most positive, encouraging, supportive, magical, silly, & comprehensive fitness community in the world.

You will get unwavering support & answers to all of your questions in our members-only Facebook group. So, if you haven’t already, go introduce yourself because you’ll quickly see how welcoming everyone is.

In the meantime, The Unicorn Strong 90-Day Fat Loss Challenge is simple.

NOT Easy.But simple.

Simple in that if you take this challenge and follow the nutrition & workouts 100%...you will burn more fat, build more strength, get more muscle definition, and see more

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progress in the next 90 days than you have in your entire life.Seriously. I’m not kidding.

This isn’t because the nutrition guidelines are drizzled with Felix Felicis (good luck serum). And it’s not because the workouts were written by Albus Dumbledore, himself.

You will change your body more in the next 90 days than you have in your entire life because you will follow this plan to a “T.” No matter what.

You will not give up. You will not quit. You will not waver.

You will stick to this Challenge and give it everything you have for the next 90 days.

Because, if you’re here, odds are you’re sick of trying workout after workout, diet after diet, supplement after supplement, and never getting to the point where you truly love how you look. Especially not for all the time & effort you put into your health and fitness.

So. Here’s the deal. In this challenge manual you will find your nutrition and workout instructions mapped out for you every step of the way.

Literally, everything you need to quickly get rid of stubborn fat and build lean, strong muscle (while getting more defined).

All you need to do is…do it.

You ready? I know you are. But what I know doesn’t matter. What matters is what you know. So let’s do this together. I’m here with you every step of the way. I’ve got your back. Promise.

Beep boop!

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-J

Tracking Your ProgressWant to hear something awful?

Most people give up and quit on whatever diet or workout they’re doing because they think they aren’t making progress. Usually because they don’t see the scale dropping as quickly as they’d like, so they throw in the towel.

The awful part?

90% of the time they ARE making progress. They literally quit while things were working. They just didn’t understand how to properly track their data and/or they got impatient (even when they knew they shouldn’t).

Here’s the deal.

There are many ways to track your progress. Yes, the scale is one. But it’s not the only one. And it’s definitely not the most accurate.

I encourage you to use the scale but DO NOT expect your weight to drop every day or every week or even every 2 weeks. If you use the scale, you should NOT compare your weight day-to-day. Instead, you should compare your weight month-to-month.

For example, instead of comparing daily weigh-ins, you should compare your January 1st weigh-in to your February 1st weigh-in. And your January 10th weigh-in to your February 10th weigh-in.

This way you get a much more accurate picture of your trend. And you cannot get mad at day-to-day (or week-to-week) fluctuations because you aren’t comparing those weights anyway. Got it? Good.

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Now, here are the main ways I want you to rack your progress.

Tracking Your Progress

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Weigh yourself in the morning, before eating/drinking & after peeing/pooping. Compare your weights month-to-month, not

day-to-day.

Take new progress pictures (front/side/back) in the same

lighting, under the same conditions once every 4 weeks. DON’T FORGET to take BEFORE pictures before you start.

Keep an eye on your belt. If you start fitting into notches further down your belt…that’s a HUGE win, regardless of what

the scale says.

Take a gander at yourself. It’s harder to be objective (and

things do change day-to-day due to hydration) but if you start to see visible differences,

that’s progress!

This is most important, above all else. If you feel better,

you’re making progress. Period.

I don’t care what the scale says – if your pant size is

dropping, you’re making progress! Don’t forget that.

UNICORN STRONGNutrition Guidelines

Key Notes on Nutrition

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1)Calories & Protein Are Most Important. Carbs & fats are irrelevant. Feel free to track them if you want but as long as you hit your calories and protein you will make HUGE progress.

2)The Rapid Fat Loss Cycles are OPTIONAL. The first week of each month is an OPTIONAL rapid fat loss phase. If you have a lot of weight to lose and/or have trouble with motivation, feel free to use them. HOWEVER, if you are prone to binge eating and/or have emotional struggles with food (now or in the past) DO NOT DO THEM. They are 100% optional and absolutely not necessary.

3)If Your Weight Doesn’t Go Down, Do NOT Quit or Complain or Think It’s Not Working. The scale is a fickle fucker and does NOT tell the whole story. The scale WILL fluctuate and if you let the fluctuations affect you emotionally, you will burn out.

4)High & Low Calorie Days Do NOT Need to Coincide with Workout & Rest Days. All that matters is your net weekly calorie intake, regardless of whether or not you eat high/low calorie on workout/rest days.

5)If You Go Over Your Calories Do NOT Freak Out. You didn’t screw anything up. Just get right back on track the next meal.

6)You Calories Are More Important Than Protein. So if you are under your protein for the day but will go over your calories if you eat, don’t eat. I’d rather you be under on protein than over calories.

My Challenge to You 8

Most people say they can be 100% consistent for 90 days straight. But very few, when put to the test, actually can. Especially with their nutrition.

So, I have a challenge for you.

Get a calendar. A real, physical calendar. One you can hold in your hand. And a marker. A thick, red marker.

And at the end of every day…for 90 days straight…if you hit your calorie & protein guidelines 100%, cross the day off with a big red X.

Do This Every day.

If you tracked your calories/protein and hit them perfectly…cross the day off with a big red X.

If you didn’t…the day stays blank.

Be honest with yourself.

If you lie, you’re only cheating yourself.

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But, listen.

If you do this openly and honestly, you will literally watch your body fat drop and muscles get more defined every month. I’m not kidding, either. You will see more physical (and mental and emotional) changes in these 90 days than in your entire life up to this point.

Seriously.

You will look at yourself in the mirror, in happy disbelief at who is staring back.

Your friends and family and co-workers will ask for your “secret.”

They’ll want your magic pill. Your quick fix. Your secret potion. They’ll want you to let them in on how you did it so they can, too.

You’ll smile. Look them in the face. And tell them, “Get a calendar. And a thick, red marker....”

If you’re up for the challenge, buy the calendar, buy the red marker, take a picture of yourself holding them and post it in the Inner Circle Facebook Group.

We’ll be your accountability.

Now, let’s get to work.

Beep boop!

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-J

Nutrition: Month 1

Week 1: Optional Rapid Fat Loss

Calories: multiply your GOAL body weight by 6-8Protein: 1g of protein per pound of your GOAL body weight.

ExampleCalories: 150lbs x 6 (up to 8) = 900 (up to 1,200)Protein: 150lbs x 1 = 150g

Weeks 2-4: Sustainable Fat Loss

High Days (3x/week)

Calories: multiply your GOAL body weight by 11-11.5Protein: 0.7g of protein per pound of your GOAL body weight.

ExampleCalories: 150lbs x 11 (up to 11.5) = 1,650 (up to 1,725)Protein: 150lbs x 0.7 = 105g

Low Days (4x/week)

Calories: multiply your GOAL body weight by 10-11Protein: 0.7g of protein per pound of your GOAL body weight.

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ExampleCalories: 150lbs x 10 (up to 11) = 1,500 (up to 1,650)Protein: 150lbs x 0.7 = 105g

Nutrition: Month 2

Week 1: Optional Rapid Fat Loss

Calories: multiply your GOAL body weight by 6-8Protein: 1g of protein per pound of your GOAL body weight.

ExampleCalories: 150lbs x 6 (up to 8) = 900 (up to 1,200)Protein: 150lbs x 1 = 150g

Weeks 2-4: Sustainable

High Days (3x/week)

Calories: multiply your GOAL body weight by 11-12Protein: 0.7g of protein per pound of your GOAL body weight.

ExampleCalories: 150lbs x 11 (up to 12) = 1,650 (up to 1,800)Protein: 150lbs x 0.7 = 105g

Low Days (4x/week)

Calories: multiply your GOAL body weight by 10-11

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Protein: 0.7g of protein per pound of your GOAL body weight.

ExampleCalories: 150lbs x 10 (up to 11) = 1,500 (up to 1,650)Protein: 150lbs x 0.7 = 105g

Nutrition: Month 3

Week 1: Optional Rapid Fat Loss

Calories: multiply your GOAL body weight by 6-8Protein: 1g of protein per pound of your GOAL body weight.

ExampleCalories: 150lbs x 6 (up to 8) = 900 (up to 1,200)Protein: 150lbs x 1 = 150g

Weeks 2-4: Sustainable

High Days (3x/week)

Calories: multiply your GOAL body weight by 11.5-12.5Protein: 0.7g of protein per pound of your GOAL body weight.

ExampleCalories: 150lbs x 11 (up to 11.5) = 1,725 (up to 1,875)Protein: 150lbs x 0.7 = 105g

Low Days (4x/week)

Calories: multiply your GOAL body weight by 10-11 13

Protein: 0.7g of protein per pound of your GOAL body weight.

ExampleCalories: 150lbs x 10 (up to 11) = 1,500 (up to 1,650)Protein: 150lbs x 0.7 = 105g

THE UNICORN STRONG Workout Program

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Key Notes on Workouts

1)Choose 3 OR 4x/week. Neither is better or worse. Most important is choosing one you can do consistently. I’d rather you do 3x/week 100% consistent than 4x/week 70% consist. Remember, fat loss comes from nutrition. The workouts are for building strength & defining muscle.

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2)You Can Do Cardio/Metabolic Workouts On Your Rest Days. But that is 100% optional and NOT necessary. If all you do is these workouts (3 or 4x/week), you will get stronger, faster, more flexible, and way more defined.

3)If You Want to Do Extra Cardio/Metabolic Workouts you can choose from the cardio/metabolic workout menu on page 30.

4)How Do You Know How Much Weight to Lift? The general rule of thumb is to lift as heavy as possible while maintaining perfect form and hitting all prescribed sets & reps. If your form is breaking down and/or you can’t hit the prescribed reps, lower the weight. If you’re hitting the prescribed reps without much difficulty, increase the weight. The last 2-3 reps of every set should be VERY challenging.

5)Rest Periods Should Follow This Sequence:• Exercises 1a-1b: rest 2-3min between sets• Exercises 2a-2c: rest 1-2min between sets• Exercises 3a-3d: rest 30-60sec between sets

6)Not Sure How to Do an Exercise? All exercises have a full video tutorial in The Inner Circle Exercise Database in your member portal.

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THE UNICORN STRONG Workout Program

(4x/week)

UNICORN STRONG: Month 1(4X/WEEK)

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Day 1: Lower Body

1a) Sumo Deadlift: 4 x 51b) Glute Bridge: 4 x 10

2a) Dumbbell Reverse Lunge: 3 x 8/leg2b) Russian Twist: 3 x 10/side (slow twist)

3a) Lying Leg Curl on Physio Ball (SHELC): 3 x 123b) Push-Up Plank: 3 x 5/side3c) Goblet Squat: 3 x 12

Day 2: Upper Body

1a) Bench Press: 4 x 81b) Dumbbell Row: 4 x 8/arm

2a) Incline Dumbbell Bench Press: 3 x 82b) Chin-Up OR Lat Pull Down: 3 x 10

3a) Seated Dumbbell Lateral Shoulder Raise: 3 x 123b) Push-Up (hands elevated if needed): 3 x 123c) Seated Dumbbell Bent Over Rear Delt Raise: 3 x 12

UNICORN STRONG: Month 1(4X/WEEK)

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Day 3: Lower Body

1a) Box Squat: 4 x 61b) Glute Bridge: 4 x 10

2a) Sumo Romanian Deadlift: 3 x 82b) Russian Twist: 3 x 10/side (slow twist)

3a) Dumbbell Walking Forward Lunge: 3 x 10/leg3b) Push-Up Plank: 3 x 5/side3c) Single-Leg Hip Thrust: 3 x 10/leg

Day 4: Upper Body

1a) Overhead Press: 4 x 81b) Dumbbell Row with Pause on Chest: 4 x 8/arm

2a) 1.5 Dumbbell Bench Press: 3 x 82b) Chin-Up Cluster (assisted if needed): 3 x 2-2-2-2Note: One cluster set = 2 reps, rest 10sec, 2 reps, rest 10sec, 2 reps, rest 10sec, 2 reps, rest

3a) Cable Rope Tricep Press Down: 3 x 153b) Push-Up (hands elevated if needed): 3 x 123c) Cable Rope Bicep Curl: 3 x 15

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UNICORN STRONG: Month 2(4X/WEEK)

Day 1: Lower Body

1a) Deadlift (Sumo or Conventional): 3 x 41b) Single-Leg Glute Bridge: 3 x 10/leg

2a) Dumbbell Bulgarian Split Squat: 4 x 8/leg2b) Pallof Press: 4 x 10/side (slow)2c) Dumbbell Romanian Deadlift: 4 x 8

3a) Split Stance Romanian Deadlift: 3 x 8/leg3b) Bodysaw: 3 x 103c) Goblet Alternating Reverse Lunge: 3 x 10/leg

Day 2: Upper Body

1a) Bench Press: 3 x 61b) Seated Cable Row: 3 x 8

2a) Alternating Dumbbell Bench Press: 4 x 8/arm2b) Chin-Up (assisted if needed): 4 x 8Note: Substitute Lat Pull Down (4 x 10) if you’d prefer over chin-ups2c) Standing Dumbbell Lateral Shoulder Raise: 4 x 10

3a) 1.5 Push-Ups (hands elevated if needed): 3 X 123b) Batwing Row: 3 x 123c) Chest Supported Dumbbell Lateral Raise: 3 x 15

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UNICORN STRONG: Month 2(4X/WEEK)

Day 3: Lower Body

1a) Squat: 3 x 51b) Single-Leg Glute Bridge: 3 x 10/leg

2a) Romanian Deadlift: 4 x 102b) Pallof Press: 4 x 10/side (slow)2c) 1.5 Goblet Squat: 4 x 10

3a) Dumbbell Alternating Reverse Lunge: 3 x 10/leg3b) Bodysaw: 3 x 103c) Kettlebell Swing: 3 x 12

Day 4: Upper Body

1a) Overhead Press: 3 x 61b) Bent Over Barbell Row: 3 x 8

2a) Arnold Press: 4 x 82b) Chin-Up Cluster (assisted if needed): 4 x 3-2-1Note: One cluster set = 3 reps, rest 10sec, 2 reps, rest 10sec, 1 reps, rest2c) Seated Dumbbell Overhead Tricep Extension: 4 x 12

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3a) Pause Push-Up (hands elevated if needed): 3 x 123b) Seated Cable Row: 3 x 123c) Standing Dumbbell Hammer Curl: 3 x 12/arm

UNICORN STRONG: Month 3(4X/WEEK)

Day 1: Lower Body

1a) Deadlift (Sumo or Conventional): 4 x 31b) Single-Leg Hip Thrust: 4 x 10/leg

2a) Dumbbell Single-Leg RDL to Reverse Lunge: 4 x 8/leg2b) ABC Plank: 4 x A-M (big, slow letters)2c) Bodyweight Jump Squat: 4 x 10Note: if you have cranky knees, do a body weight speed squat (no jump)

3a) Goblet Squat w/ Pulse: 3 x 8 (light weight)3b) Bicycle Crunches: 3 x 12/side (slow)3c) Lying Leg Curl on Physio Ball (SHELC): 3 x 12

Day 2: Upper Body

1a) Bench Press: 4 x 51b) Dumbbell Row with 3sec Eccentric: 4 x 8/armNote: The “eccentric” is the lowering portion of the row

2a) Single-Arm Dumbbell Bench Press: 4 x 8/arm2b) Chin-Up (assisted if needed): 4 x 6

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Note: Substitute Lat Pull Down (4 x 8) if you’d prefer over chin-ups2c) Push-Up: 4 x Fail

3a) Dumbbell Squeeze Press: 3 x 123b) Alternating Batwing Row: 3 x 12/arm3c) Dumbbell Tricep Kickback: 3 x 12/arm

UNICORN STRONG: Month 3(4X/WEEK)

Day 3: Lower Body

1a) Squat: 4 x 51b) Single-Leg Hip Thrust: 4 x 10/leg

2a) Sumo Romanian Deadlift: 4 x 102b) ABC Plank: 4 x A-M (big, slow letters)2c) Goblet Squat to Reverse Lunge: 4 x 8/leg

3a) Goblet Squat with 3sec Eccentric: 3 x 103b) Bicycle Crunches: 3 x 12/side (slow)3c) V-Up: 3 x 12

Day 4: Upper Body

1a) Overhead Press: 4 x 51b) Seated Cable Row: 4 x 8

2a) Seated Alternating DB Overhead Press 4 x 8/arm2b) Chin-Up Cluster (assisted if needed): 4 x 3-2-2-1

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Note: One cluster set = 3 reps, rest 10sec, 2 reps, rest 10sec, 2 reps, rest 10sec, 1 rep, rest2c) Single-Leg Push-Up: 4 x 5/leg

3a) Cable Rope Overhead Tricep Extension: 3 x 123b) Cable Rope Face Pull: 3 x 123c) Standing Dumbbell Cross Body Curl: 3 x 12/arm

THE UNICORN STRONG Workout Program (3x/

week)

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UNICORN STRONG: Month 1(3X/WEEK)

Day 1: Lower Body

1a) Sumo Deadlift: 4 x 51b) Glute Bridge: 4 x 10

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2a) Dumbbell Reverse Lunge: 3 x 8/leg2b) Russian Twist: 3 x 10/side (slow twist)

3a) Lying Leg Curl on Physio Ball (SHELC): 3 x 123b) Push-Up Plank: 3 x 5/side3c) Goblet Squat: 3 x 12

Day 2: Upper Body

1a) Bench Press: 4 x 81b) Dumbbell Row: 4 x 8/arm

2a) Incline Dumbbell Bench Press: 3 x 82b) Chin-Up OR Lat Pull Down: 3 x 10

3a) Seated Dumbbell Lateral Shoulder Raise: 3 x 123b) Push-Up (hands elevated if needed): 3 x 123c) Seated Dumbbell Bent Over Rear Delt Raise: 3 x 12

UNICORN STRONG: Month 1(3X/WEEK)

Day 3: Full Body

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1a) Box Squat: 4 x 61b) Seated Dumbbell Overhead Press: 4 x 8

2a) Sumo Romanian Deadlift: 3 x 8/leg2b) Russian Twist: 3 x 10/side (slow twist)2c) Chin-Up Cluster (assisted if needed): 3 x 2-2-2-2Note: One cluster set = 2 reps, rest 10sec, 2 reps, rest 10sec, 2 reps, rest 10sec, 2 reps, rest

3a) Dumbbell Walking Forward Lunge: 3 x 10/leg3b) Push-Up Plank: 3 x 5/side3c) Dumbbell Row with Pause on Chest: 3 x 10/arm3d) Cable Rope Tricep Press Down: 3 x 12

UNICORN STRONG: Month 2(3X/WEEK)

Day 1: Lower Body 27

1a) Deadlift (Sumo or Conventional): 3 x 41b) Single-Leg Glute Bridge: 3 x 10/leg

2a) Dumbbell Bulgarian Split Squat: 4 x 8/leg2b) Pallof Press: 4 x 10/side (slow)2c) Dumbbell Romanian Deadlift: 4 x 8

3a) Split Stance Romanian Deadlift: 3 x 8/leg3b) Bodysaw: 3 x 103c) Goblet Alternating Reverse Lunge: 3 x 10/leg

Day 2: Upper Body

1a) Bench Press: 3 x 61b) Seated Cable Row: 3 x 8

2a) Alternating Dumbbell Bench Press: 4 x 8/arm2b) Chin-Up (assisted if needed): 4 x 8Note: Substitute Lat Pull Down (4 x 10) if you’d prefer over chin-ups2c) Standing Dumbbell Lateral Shoulder Raise: 4 x 10

3a) 1.5 Push-Ups (hands elevated if needed): 3 x 123b) Batwing Row: 3 x 123c) Chest Supported Dumbbell Rear Delt Raise: 3 x 15

UNICORN STRONG: Month 2

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(3X/WEEK)

Day 3: Full Body

1a) Squat: 3 x 51b) Seated Dumbbell Overhead Press: 3 x 6

2a) Romanian Deadlift: 4 x 102b) Pallof Press: 4 x 10/side (slow)2c) Chin-Up Cluster (assisted if needed): 4 x 3-2-1Note: One cluster set = 3 reps, rest 10sec, 2 reps, rest 10sec, 1 reps, rest

3a) Dumbbell Alternating Reverse Lunge: 3 x 10/leg3b) Bodysaw: 3 x 103c) Pause Push-Up (hands elevated if needed): 3 x 123d) Seated Cable Row: 3 x 12

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UNICORN STRONG: Month 3(3X/WEEK)

Day 1: Lower Body1a) Deadlift (Sumo or Conventional): 4 x 31b) Single-Leg Hip Thrust: 4 x 10/leg

2a) Single-Leg RDL to Reverse Lunge: 4 x 8/leg2b) ABC Plank: 4 x A-M (big, slow letters)2c) Bodyweight Jump Squat: 4 x 10Note: if you have cranky knees, do a body weight speed squat (no jump)

3a) Goblet Squat with Pulse: 3 x 8 (light weight)3b) Bicycle Crunches: 3 x 12/side (slow)3c) Lying Leg Curl on Physio Ball (SHELC): 3 x 12

Day 2: Upper Body1a) Bench Press: 4 x 51b) Dumbbell Row with 3sec Eccentric: 4 x 8/armNote: The “eccentric” is the lowering portion of the row

2a) Single-Arm Dumbbell Bench Press: 4 x 8/arm2b) Chin-Up (assisted if needed): 4 x 6Note: Substitute Lat Pull Down (4 x 8) if you’d prefer over chin-ups2c) Push-Up: 4 x Fail

3a) Dumbbell Squeeze Press: 3 x 123b) Alternating Batwing Row: 3 x 12/arm

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3c) Dumbbell Tricep Kickback: 3 x 12/arm

UNICORN STRONG: Month 3(3X/WEEK)

Day 3: Full Body

1a) Squat: 4 x 51b) Seated Dumbbell Overhead Press: 4 x 5

2a) Sumo Romanian Deadlift: 4 x 102b) ABC Plank: 4 x A-M (big, slow letters)2c) Chin-Up Cluster (assisted if needed): 4 x 3-2-2-1Note: One cluster set = 3 reps, rest 10sec, 2 reps, rest 10sec, 2 reps, rest 10sec, 1 rep, rest

3a) Goblet Squat to Reverse Lunge Combo: 3 x 8/leg3b) Bicycle Crunches: 3 x 12/side (slow)3c) Single-Leg Push-Up: 3 x 5/leg3d) Seated Cable Row: 3 x 10

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Cardio/Metabolic Workout Menu

If you want, you’re welcome to do cardio or metabolic conditioning on your rest days. But it is 100% optional and NOT necessary.

Regardless of whether or not you do extra cardio/metabolic work, you must take AT LEAST one rest day every week.

If you decide to do extra cardio/metabolic work, you can choose ONE option from this menu each day. Just one. There is no need to do more. In fact, if you try to do more, you’re going to overtrain and cause yourself to plateau.

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Sprint Workouts

1) Workout Name: High Incline Power DevelopmentInstructions: Set the clock for 8-minutes and cycle through the circuit below as many times as possible until time runs out.

• High Incline Sprint x 15sec• Incline Walk x 45sec

2) Workout Name: Simple But SeriousInstructions: Complete 4 full rounds of the sprint circuit below.

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• Flat Sprint x 20sec• Flat Walk x 20sec

3) Workout Name: Put Up or Shut UpInstructions: Complete 5 full rounds of the sprint circuit below.

• High Incline Sprint x 15sec• Flat Walk x 30sec• Flat Sprint x 15sec• High Incline Walk x 30sec

4) Workout Name: The Grand FinaleInstructions: Complete 4 full rounds of the sprint circuit below.

• Low Incline Sprint x 25sec• Low Incline Walk x 45sec• High Incline Sprint x 10sec• Low Incline Walk x 30sec

Metabolic Strength Workouts

Upper Body

1)Workout Name: Crossing the RubiconInstructions: Set the clock for 8-minutes and complete as many rounds as possible while maintaining perfect form.

• Pause Push Up x 3• Close Grip Push Up x 3• Push Up x 3

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• Batwing Row x 10

2)Workout Name: Crossing the BorderInstructions: Set the clock for 8-minutes and complete as many rounds as possible while maintaining perfect form.

• Close Grip Push-Up x 3• Chin-Up/Lat Pull Down x 3• Batwing Row x 10

3)Workout Name: Lefty, Righty Instructions: Complete 4 full rounds as quickly as possible while maintaining perfect form. Keep rest to a minimum and try to save it for the bottom of each round.

• Left Arm DB Push Press x 4• Right Arm DB Push Press x 4• Left Arm DB Row x 5• Right Arm DB Row x 5

Metabolic Strength Workouts

Lower Body

1)Workout Name: The Lunge MatrixInstructions: Complete 5 full rounds as quickly as possible while maintaining perfect form. Keep rest to a minimum and try to save it for the bottom of each round.

• Forward Lunge x 4/leg

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• Lateral Lunge x 4/leg• Reverse Lunge x 4/leg• Jump Squat x 4

2)Workout Name: DOMSInstructions: Complete 4 full rounds as quickly as possible while maintaining perfect form. Keep rest to a minimum and try to save it for the bottom of each round.

• Dumbbell Romanian Deadlift x 6• Dumbbell Front Squat x 6• Single-Leg Hip Thrust x 6/leg

3)Workout Name: Lift a Little, Will Ya?Instructions: Complete 4 full rounds as quickly as possible while maintaining perfect form. Keep rest to a minimum and try to save it for the bottom of each round.

• Goblet Bulgarian Split Squat (right leg) x 5• SHELC x 6• Goblet Bulgarian Split Squat (left leg) x 5

I’m Here with You.Every Step of the Way.

Please, do not forget I’m here with you every step of the way.

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No matter what.

Always.

I understand this stuff isn’t easy. If it was, you wouldn’t be spending your time reading a fitness challenge manual called, Unicorn Strong. And the fitness industry wouldn’t rake in $20 Billion annually.

Truth is, most people struggle with this stuff. And no matter how hard it gets or how alone you might feel…I promise, I’m here with you.

Anything you need. No matter what.

I’m here to help and support and encourage you. Always. Don’t ever forget that.

Got it? Good.

Beep boop!

-J

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