Advanced

Training Plan
Male
 MONDAY

Circuit 1: ARISE | Rounds: 1

Before you begin, take a moment to set your intention for today’s training session.
“I AM committed to give my absolute best today. I refuse mediocrity. I will be absolutely PRESENT
and I will challenge my body and savor every rep! I AM here to unleash the Lion within me - the REAL
Me! I AM unstoppable in my Training and beyond! I AM no lamb. I AM a LION! VICTORY!!!”

The 4 Most Impactful Training Principles Ever. These apply to all humans.
1. Stand the way you want to look. Like a superhero. Lion up!
2. Total Body Muscle Contraction. Command & Demand all your muscles to work. Do not be passive.
“Move like a powerful machine.”
3. Absolute Presence. Fully concentrate on the task at hand. See yourself crushing it. Savor every
rep. Smile and enjoy every moment.
4. Challenge creates change. Go to the point where you cannot keep good form. This is the needed
stimulus for the body to adapt and improve!

Exercise Reps Notes

A1. Shoulder Circles 20 forward, 20 reverse -

A2. Counter Stretch 5 slow deep breaths -

A3. Ankle Circles 20 clockwise each side -

A4. Piriformis Stretch 3 deep breaths each side -

A5. Hip Crossover Stretch 3 deep breaths each side -

 Circuit 2: ATTACK | Rounds: 4
Cardiovascular Conditioning:🔥❤️⚡️💯
Choose any one of the following.
1. any type of cardio machine
2. run in place or outside
3. jumping jacks
4. jump rope
5. mountain climbers
6. burpees
7. shadow boxing
8. dancing like a lunatic
40 Seconds KILLIN (All out!) alternated with 20 seconds Chillin (Recovery). Complete 4 rounds.
The objective is to increase your heart rate and trigger mitochondrial growth and enjoy every moment!
SMILE to Train Your Brain🧠⚡️💜

Exercise Reps Notes

A1. Cardiovascular 40 killin 20
4 minutes total
Conditioning of your choice chillin

Circuit 3: ATTACK | Rounds: AMAP

8 Minute Timed Full Body Metabolic Circuit.
Set timer for 8 minutes and with absolute PRESENCE and Focus. Complete as many rounds as you
can before time expires. Refuse anything less than your best! Challenge creates change!
MENTAL Conditioning: 😁SMILE and focus every thought on what you desire to create! Visualize
and feel as if you have already mastered your body. Imagine this body of yours pouring out gratitude,
pride and inexhaustible energy! Be Present. Don’t neglect this. Every creation is first born in the
theater of your mind. 🙏💜🦁

Exercise Reps Notes

A1. Reverse Lunge 10 each side -

A2. Bodyweight Squat 10 -

A3. Twisting Push-ups 5 each side -

A4. Floor Jack Knife 10 -

 Circuit 4: ATTACK | Rounds: AMAP
Complete each movement with total focus. 8 Minute Timed Circuit.
Set timer for 8 minutes and with absolute PRESENCE and Focus complete as many rounds as you
can before time expires. This one will burn and develop and sculpt your arms and back! 🔥💪🔥💪🔥
Give it your all!

Exercise Reps Notes

A1. Band Tricep Pushdown 20 -

A2. Band Skiers 20 -

A3. ST Row 10 -

A4. Close-Grip Push-Ups 10 -

Circuit 5: ATTACK | Rounds: AMAP

The Finisher!
Set a timer for 90 seconds and complete as many reps as possible before time expires. This will
strengthen and develop your chest, shoulders and triceps and even the core. Embrace the burn🔥 it
is an indicator of success! First, set a goal in your mind. Then hit timer ⏱ and with Enthusiasm,
Joyfully CRUSH IT! ⚡️🔥💪😆👍🔥⚡️ Refuse negative and limiting thoughts! Master Your Mind
and Your Body Will ALWAYS Follow. Be sure to keep good form. 🎯Post Your Result and be sure to
surpass it next time

Exercise Reps Notes

A1. Band Reverse Curl 1 ½ Mins AMAP -
 Circuit 6: PREPARE | Rounds: 1
Relax into each stretch. Breathe easy. Hold until there is a letting go. As you relax into this repeat
again and again two simple words that connect and heal yourself and others. “Thank You, Thank
You, Thank You....”

Exercise Reps Notes

Hold until there is a letting
A1. Counter Stretch -
go
Hold until there is a letting
A2. Piriformis Stretch -
go
Hold until there is a letting
A3. Hip Crossover Stretch -
go
Count your
A4. Static Back 2 minutes blessings.
 TUESDAY

Circuit 1: ARISE | Rounds: 1

The focus of today’s training session is PRESENCE. This means stay I AM 100% Focused on the
PRESENT moment. This is one of the most powerful skills a human can develop.
“I AM now declaring my absolute full effort and absolute PRESENCE. I AM here to connect to the
LION within me - My True Self - that part of me that is unstoppable and always finds the way! I AM
devoted to mastering my mind because I know that the untrained mind is my greatest enemy, and the
TRAINED Mind is my greatest ally! I got this! Let’s go! YES!” 🦁💪🙏🧠🏆⚡️💜🔥

Exercise Reps Notes

A1. Shoulder Circle 20 forward, 20 reverse -

A2. Counter Stretch 5 slow deep breaths -

5 slow deep breaths each
A3. Quad Stretch -
side
A4. Single Leg Toe Touch 5 each side -

A5. Hip Crossover Stretch 5 deep breaths each side -

A6. Side Leg Raises 20 each side -

A7. Side Adductor Raise 20 each side -

A8. Single Leg Glute Raises 20 each side -

A9. Overhead Lockout Lunge
8 each side -
with a Twist
 Circuit 2: ATTACK | Rounds: AMAP
4 Minute Timed Core Conditioning Circuit
Set timer for 4 minutes and complete as many rounds as possible with good form before time expires.
Here is a key to greater results: fully contract your “stomach muscles” as if you were bracing to be
punched. COMMAND your muscles to work!
Mental Conditioning: In neuroscience, there is a principle called “what fires together wires together”.
Simply put, whatever you focus upon while you do something determines whether it is pleasurable or
painful. For example, if you think “this sucks! ouch! how many more?!? I hate this! can’t wait until this
is over!” then you program this belief with exercise. Eventually, you will quit. However, we can also do
the opposite. 💪😁SMILE and focus on something positive. “I AM getting Stronger with every breath!
I AM learning to LOVE this! I AM made for this! YES! I got this!” or whatever inspires you! This may
sound silly, but this is research proven and the foundation for creating lasting change! Let’s do this!
💪🦁🙏

Exercise Reps Notes

Hold at top and
A1. Bent Knee Hip Up 2 squeeze for 2 sec.

A2. Reverse Crunches 8 -

A3. Straight Leg Raises 8 -

Hold weight or water

A4. DB Toe Touch Sit Up 8 jug or anything.

A5. Seated Twists 8 each side -

Circuit 3: ATTACK | Rounds: 20 mins

Choose any type of continuous movement.
For the first 10 minutes alternate 60 seconds of KILLIN (higher intensity) with 60 seconds of Chillin
(lower intensity). After 10 minutes, continue for another 10 minutes at a steady pace. For example,
Killin could be Running, Chillin could be a fast walk. The steady state could be a slow run or fast walk.
The goal is to elevate your heart rate, sweat and focus completely on what you want to create today.
“Keep All Out of Mind Except The Vision You Want” With Practice This Becomes Automatic and
forms the foundation of a life of no regrets. 🦁💪🙏

Exercise Duration Notes

A1. Cardiovascular
20 minutes total -
Conditioning
 Circuit 4: PREPARE | Rounds: 1
“Be the change you wish to see in the world.” -Gandhi
Congratulations on investing your time and effort into being your BEST SELF for yourself and to
SERVE others! You are a LION! 💪🦁🙏 Now Relax into each stretch. Breathe easy. Hold each for
at least 3 deep breaths. Hold until there is a letting go. As you stretch, imagine what you wish to
create this day. Imagine how you will fuel your body. Who will you light up today? How can you be a
blessing? How can you enjoy every moment?

Exercise Reps Notes

A1. Piriformis Stretch 3 deep breaths each side -

A2. Hip Crossover Stretch 3 deep breaths each side -

A3. Calf Stretch 3 deep breaths each side -

A4. Child’s Pose 3 deep breaths -

Visualize your ideal
A5. Static Back 2 minutes day.
 WEDNESDAY

Circuit 1: ARISE | Rounds: 1

Before you crush today’s Training Session read the following decree with conviction. ⚡️⚡️⚡️
“I, (your full name) am about to perform disciplined action. I am intending to give my FULL EFFORT
and be totally PRESENT. I am grateful for this opportunity and feel blessed to have an able mind and
this magnificent miracle of a body. 🙏 I am committed to living greatly in every aspect of my life -
mind, body and soul! Therefore, I Train Hard for I know that only Challenge Creates Change!
⚡️😆🔥 I know that Training and Mental Conditioning are the gateway to my best life. For the
untrained mind is my greatest enemy and the Trained Mind is my greatest ally. 💪🦁🙏 I refuse to
allow a single limiting thought. If one does slip by, I promise myself to instantly replace it with a
Powerful thought. Discipline Equals Freedom. I AM a LION…not a lamb. 💪🦁⚡️ I got this! YES!!!
VICTORY!!!”

Exercise Reps Notes

A1. Shoulder Circles 20 forward, 20 reverse

-
A2. Counter Stretch 5 slow deep breaths -

A3. Ankle Circles 20 clockwise each side -

A4. Piriformis Stretch 3 deep breaths each side -

A5. Hip Crossover Stretch 3 deep breaths each side -

Hold stretch at bottom
A6. ST Squat 10 of each rep for 2 sec.
A7. Overhead Lockout Lunge
10 each side -
with a Twist
 Circuit 2: ATTACK | Rounds: 4
Cardiovascular Conditioning: Choose any one of the following.
1. any type of cardio machine
2. run in place or outside
3. jumping jacks
4. jump rope
5. mountain climbers
6. burpees
7. shadow boxing
8. dancing like a lunatic
40 Seconds KILLIN(All out!) alternated with 20 seconds Chillin (Recovery). Complete 4 rounds. The
objective is to increase your heart rate and trigger mitochondrial growth and enjoy every moment!
SMILE to Train Your Brain🧠⚡️💜

Exercise Reps Notes

A1. Cardiovascular
4 minutes total -
Conditioning of your choice

Circuit 3: ATTACK | Rounds: AMAP

8 Minute Timed Full Body Metabolic Circuit.
Set timer for 8 minutes and with absolute PRESENCE and Focus complete as many rounds as you
can before time expires. Refuse anything less than your best! Challenge creates change!
MENTAL Conditioning: 😁SMILE and focus every thought on what you desire to create! Visualize
and feel as if you have already mastered your body. Imagine this body of yours pouring out gratitude,
pride and inexhaustible energy! Be Present. Don’t neglect this. Every creation is first born in the
theater of your mind. 🙏💜🦁

Exercise Reps Notes

A1. Band Row – Elbows Great one for
33 posture!
High
A2. Banded Squat 22 -

A3. Feet Elevated Push-Up 11 -

 Circuit 4: ATTACK | Rounds: AMAP
This is an advanced circuit.
It is important to keep good form and fully contract all of your muscles during every rep. Do not
loosen. Stay tight! Keep all of your muscles (especially your glutes) fully engaged throughout.
Complete each movement with total focus. Rest only as needed to maintain form.
7 Minute Timed Circuit. 🔥🔥🔥 Set timer for 7 minutes and with absolute PRESENCE and Focus
complete as many rounds as you can before time expires.

Exercise Reps Notes

A1. ST Leg Curl 8 -

Could also use
A2. ST Jack Knife 8 stability ball for
this one.

A3. Band Overhead Press 24 -

A4. Band Bicep Curl (Palms
24 -
Up)

Circuit 5: ATTACK | Rounds: AMAP

The Finisher!
2 Minutes MAX Reps First, set a goal in your mind. Then hit timer ⏱ and with Enthusiasm, Joyfully
CRUSH IT! ⚡️🔥💪😆👍🔥⚡️ Refuse negative and limiting thoughts! Master Your Mind and Your
Body Will ALWAYS Follow. Be sure to check out the video & keep good form. Post Your Result and
be sure to surpass it next time.
.

Exercise Reps Notes

Push knees
A1. Banded Squat MAX outward against
band.
 Circuit 6: PREPARE | Rounds: 1
Relax into each stretch. Breathe easy. Hold until there is a letting go. As you relax into this repeat
again and again two simple words that connect and heal yourself and others. “Thank You, Thank
You, Thank You....”

Exercise Reps Notes

Hold until there is a letting
A1. Counter Stretch -
go
Hold until there is a letting
A2. Piriformis Stretch -
go
Hold until there is a letting
A3. Hip Crossover Stretch -
go
Count your
A4. Static Back 2 minutes blessings.
 THURSDAY

Circuit 1: ARISE | Rounds: 1

“If you don’t dig it then you won’t keep doing it.”
These words were spoken to me by Juan Carlos Santana and they are true for everything in life. This
does not mean you avoid the things you don’t enjoy. It means you devote yourself to mastering your
mind and body so that you learn to enjoy everything life throws your way. This is the great gift of
Training the way we do here. Today decide how you are going to show up! Then “BE” that no matter
what. Provide no other options and it will be so. It is not complicated but it is not easy…at first. Over
time and with consistent and relentless daily Training it becomes natural and instinctive. Training can
be something you have to do so that you don’t hate yourself or it can be a Spiritual Process that
connects you to Source…to your Best Self. You can be the victim of life or the creator of it. The
choice is yours. You are a LION…not a lamb. Let’s go! 🔥💪🦁🙏

Exercise Reps Notes

A1. Shoulder Circle 20 forward, 20 reverse -

A2. Counter Stretch 5 slow deep breaths -

5 slow deep breaths each
A3. Quad Stretch -
side
A4. Single Leg Toe Touch 5 each side -
5 slow deep breaths each
A5. Hip Crossover Stretch -
side
A6. Side Leg Raises 20 each side -

A7. Side Adductor Raise 20 each side -

A8. Single Leg Glute Raises 20 each side -

A9. Overhead Lockout Lunge
8 each side -
with a Twist
 Circuit 2: ATTACK | Rounds: AMAP
4 Minute Timed Core Conditioning Circuit
Set timer for 4 minutes and complete as many rounds as possible with good form before time expires.
Here is a key to greater results: fully contract your “stomach muscles” as if you were bracing to be
punched. COMMAND your muscles to work!
Mental Conditioning: In neuroscience, there is a principle called “what fires together wires together”.
Simply put, whatever you focus upon while you do something determines whether it is pleasurable or
painful. For example, if you think “this sucks! ouch! how many more?!? I hate this! can’t wait until this
is over!” then you program this belief with exercise. Eventually, you will quit. However, we can also do
the opposite. 💪😁SMILE and focus on something positive. “I AM getting Stronger with every breath!
I AM learning to LOVE this! I AM made for this! YES! I got this!” or whatever inspires you! This may
sound silly but this is research proven and the foundation for creating lasting change! Let’s do this!
💪🦁🙏

Exercise Reps Notes

Hold at top and
A1. Bent Knee Hip Up 2 squeeze for 2 sec

A2. Reverse Crunches 8 -

Fully contract abs

A3. Bent Knee Leg Raises 8 entire time!
Fully contract abs
A4. Bent Knee Crunch 8 entire time!
Fully contract abs
A5. Floor Jack Knife 8 entire time!

Circuit 3: ATTACK | Rounds: 20 mins

Choose any type of continuous movement.
For the first 10 minutes alternate 30 seconds of KILLIN (higher intensity) with 30 seconds of Chillin
(lower intensity). After 10 minutes, continue for another 10 minutes at a steady pace. For example,
Killin could be Running, Chillin could be a fast walk. The steady state could be a slow run or fast walk.
The goal is to elevate your heart rate, sweat and focus completely on what you want to create today.
“Keep All Out of Mind Except The Vision You Want” With Practice This Becomes Automatic and
forms the foundation of a life of no regrets. 🦁💪🙏

Exercise Duration Notes

A1. Cardiovascular
20 minutes total -
Conditioning of your choice
 Circuit 4: PREPARE | Rounds: 1
“Be the change you wish to see in the world.” -Gandhi
Congratulations on investing your time and effort into being your BEST SELF for yourself and to
SERVE others! You are a LION! 💪🦁🙏 Now Relax into each stretch. Breathe easy. Hold each for
at least 3 deep breaths. Hold until there is a letting go. As you stretch, imagine what you wish to
create this day. Imagine how you will fuel your body. Who will you light up today? How can you be a
blessing? How can you enjoy every moment?

Exercise Reps Notes

A1. Calf Stretch 0 -

A2. Piriformis Stretch 0 -

A3. Hip Crossover Stretch 0 -

Visualize your ideal
A4. Static Back 2 minutes day.
 FRIDAY

Circuit 1: ARISE | Rounds: 1

Before you unleash the beast make this declaration The Way of the Lion. 💪🦁🙏💯⚡️
“I, (your name) refuse to blame anyone or anything in my life. I know that everything happens
for my benefit. It is either a lesson that I must learn or a launching pad to victory. I accept 💯%
full responsibility for my life. I know that success is never a straight line. I embrace the
challenges as they propel me to be more and to grow beyond my comfort level. I don’t allow my
emotions to dictate my actions as I am the creator of my emotions. I am not a fearful lamb…I AM
a LION 🦁🙏❤️ ⚔️. I AM here to Serve! And I AM made for this! VICTORY!!!”

Exercise Reps Notes

A1. Shoulder Circles 20 forward, 20 reverse -

A2. Counter Stretch 5 slow deep breaths -

A3. Ankle Circles 20 clockwise each side -

A4. Piriformis Stretch 3 deep breaths each side -

A5. Hip Crossover Stretch 3 deep breaths each side -

Circuit 2: ATTACK | Rounds: 4

Cardiovascular Conditioning: Choose any one of the following.
1. any type of cardio machine
2. run in place or outside
3. jumping jacks
4. jump rope
5. mountain climbers
6. burpees
7. shadow boxing
8. dancing like a lunatic
40 Seconds KILLIN(All out!) alternated with 20 seconds Chillin (Recovery). Complete 4 rounds.
The objective is to increase your heart rate and trigger mitochondrial growth and enjoy every
moment! SMILE to Train Your Brain🧠⚡️💜

Exercise Reps Notes

A1. Cardiovascular
4 minutes total -
Conditioning of your choice
 Circuit 3: ATTACK | Rounds: AMAP
8 Minute Timed Full Body Metabolic Circuit.
Set timer for 8 minutes and with absolute PRESENCE and Focus complete as many rounds as
you can before time expires. Refuse anything less than your best! Challenge creates change!
MENTAL Conditioning: 😁SMILE and focus every thought on what you desire to create!
Visualize and feel as if you have already mastered your body. Imagine this body of yours
pouring out gratitude, pride and inexhaustible energy! Be Present. Don’t neglect this. Every
creation is first born in the theater of your mind. 🙏💜🦁

Exercise Reps Notes

A1. DB Push Up Row 7 -

A2. Hands Elevated Push-Up 21 -

A3. Jump Squat 7 -

A4. Bodyweight Squat 21 -

Circuit 4: ATTACK | Rounds: AMAP

Complete each movement with total focus. 7 Minute Timed Circuit.
Set timer for 7 minutes and with absolute PRESENCE and Focus complete as many rounds as
you can before time expires. This circuit requires you to move like a machine. like a robot🤖
…with precision form. slowly and deliberately squeeze and fully contract your muscles. Do not
swing your arms around like a one-winged bird trying to take flight. This combination of
movements when combined with the proper intensity & right nutrition will build and develop your
entire shoulder girdle and biceps and forearms. Give it your ALL. Embrace and enjoy the burn!
🔥🦁

Exercise Reps Notes

(hold on top of
each rep for 2
A1. Band Reverse Curl 7 seconds and
squeeze!)
A2. Band Bicep Curl (Palms
21 -
Up)
(hold bottom of
A3. Close-Grip Push-Ups 7 each rep for 2
seconds)

A4. Band Tricep Pushdown 21 -

(RISE UP in
A5. Burpee 3 VICTORY each
rep!)
 Circuit 5: ATTACK | Rounds: 1
The Finisher!
How long can you hold a plank while fully contracting all of your muscles? Time to find out! Hold
a plank for as long as you can. 💯💪🦁 Be sure to keep good form. Post Your Result and be
sure to surpass it next time.🏆🦁🏆 You got this Lion!

Exercise Reps Notes

A1. Plank - -
 Circuit 6: PREPARE | Rounds: 1
Relax into each stretch. Breathe easy. Hold until there is a letting go. As you relax into this
repeat again and again two simple words that connect and heal yourself and others. “Thank
You, Thank You, Thank You....”

Exercise Reps Notes

Hold until there is a letting
A1. ST Shoulder Stretch -
go
Hold until there is a letting
A2. ST Back Stretch -
go.
Hold until there is a
A3. ST Counter Stretch -
letting go.
Hold until there is a letting
A4. Piriformis Stretch -
go.
Hold until there is a letting
A5. Hip Crossover Stretch -
go.
Count your
A6. Static Back 2 minutes blessings.
 SATURDAY

Circuit 1: ARISE | Rounds: 1

“If you don’t dig it then you won’t keep doing it.”
These words were spoken to me by Juan Carlos Santana and they are true for everything in life.
This does not mean you avoid the things you don’t enjoy. It means you devote yourself to
mastering your mind and body so that you learn to enjoy everything life throws your way. This is
the great gift of Training the way we do here. Today decide how you are going to show up! Then
“BE” that no matter what. Provide no other options and it will be so. It is not complicated but it is
not easy…at first. Over time and with consistent and relentless daily Training it becomes natural
and instinctive. Training can be something you have to do so that you don’t hate yourself or it
can be a Spiritual Process that connects you to Source…to your Best Self. You can be the victim
of life or the creator of it. The choice is yours. You are a LION…not a lamb. Let’s go! 🔥💪🦁🙏

Exercise Reps Notes

A1. Shoulder Circles 20 forward, 20 reverse -

A2. Counter Stretch 5 slow deep breaths -

5 slow deep breaths each
A3. Quad Stretch -
side
A4. Single Leg Glute Raises 20 each side -

A5. Hip Crossover Stretch 5 slow deep breaths each

-
side
A6. Single Leg Toe Touch 5 each side -

A7. Band Side Walk 20 each side -

A8. Band Monster Walk 20 forward, 20 backward -

 Circuit 2: ATTACK | Rounds: 1
30 minutes of FLOW Cardio🙏🦁🔥
Choose any type of continuous movement. Make it fun! If possible, go outside. ☀️
🔥🦁MENTAL Conditioning: Your mission is to joyfully get out of breath, sweat and have the
time of your life doing it! I’m dead serious. 😆👍 Work up a sweat and enjoy every breath!
Focus on being PRESENT. All stress/fear is created when we worry about what might happen in
the future or about something that is in the past. Now is the time to practice being who you want
to be. Who you are designed to be. Refuse any limiting thoughts and replace them with a smile,
laugh and empowering language. We are the creators of our lives - whether you know it or not.
Take charge of your thoughts and you will take charge of your body and create life on your
terms. No lambs. Only Lions. 💪🦁🙏

Exercise Duration Notes

A1. Cardiovascular
30 minutes total Flow cardio
Conditioning of your choice

Circuit 3: PREPARE | Rounds: 1

VICTORY!!!
Congratulations! Now it is time to shift gears.
Relax into each stretch. Breathe easy. Hold each for at least 3 deep breaths. Hold until there is a
letting go. As you stretch, imagine what you wish to create this day. Imagine how you will fuel
your body. Who will you light up today? How can you be a blessing? How can you enjoy every
moment including the challenges that come before you? Decide now and it will be so. Thank you
for showing up and giving your best! I really appreciate it. -BB3 💪🦁🙏

Exercise Reps Notes

A1. Calf Stretch 3 deep breaths each side -

A2. Kneeling Hip Flexor
3 deep breaths each side -
Stretch
A3. Glute Stretch 3 deep breaths each side -

A4. Piriformis Stretch 3 deep breaths each side -

A5. Hip Crossover Stretch 3 deep breaths each side -

Design you day as
A6. Static Back 2 minutes you wish it to
unfold.