Achieve peak fitness and strength in 2024 by slashing 90% of your usual workout time!
Explore a science-backed routine that delivers optimal results with just two 15-minute sessions per week.
Join our 6-week program to unlock your fittest, healthiest self in just 15 minutes, twice a week. Discover the world’s most optimised fitness regimen, backed by leading fitness experts.
Uncover the one type of exercise that delivers optimal fitness, based on recent scientific findings. While cardio, yoga, and gym workouts have their place, this exercise offers the best results in minimal time.
Many traditional fitness approaches often lead to spending excessive time on exercises that yield minimal results. With our approach, you break free from this cycle. This protocol is crafted to engage a crucial evolutionary mechanism in your body, called the adaptive response. It directs your body to become stronger, fitter, faster, and more resilient in a remarkably short period.
Sculpt and tone your muscle in just 15 mins a day twice a week with this 6 week program!
The Adaptive Response and Efficient Workouts
The concept of the adaptive response dates back to our ancestors, who, while evading predators, climbed trees, leaped over obstacles, and swam to safety. Their bodies rapidly adapted to survive or face the consequences.
In today’s world, this survival mechanism can be safely and effectively triggered through exercise—specifically, the right kind of exercise with the appropriate intensity, resistance, and muscle tension.
Our approach activates and optimises your adaptive response in just two 15-minute workouts per week, making it a super effective and efficient exercise regimen. Moreover, you receive support with science-based nutrition, rest, and lifestyle suggestions to enhance your outcomes.
By the end of this program, you will have the tools to achieve your dream body and fitness level with just 15 minutes of optimised exercise, twice a week.
Why Building Muscle?
Strength training may enhance your quality of life and improve your ability to do everyday activities. It can also protect your joints from injury, contribute to better balance, reduce the risk of falls, and help manage blood sugar levels, potentially reducing the risk of developing diabetes.
Learn why you don’t need hours of weightlifting to build muscle efficiently. Explore six tailored exercises that enhance strength, agility, and longevity.
Benefits:
Gain Strength: Boost your stamina and play with your kids effortlessly!
Define Your Muscles: Achieve a chiseled look that turns heads at the beach.
Boost Confidence: Love your reflection and rock any outfit with confidence.
Reduce Stress: Exercise to feel good, sleep better, and reduce stress.
Feel Sexy: Receive compliments and feel great about yourself!
Easier Household Chores: Making tasks like carrying groceries, cleaning, DIY tasks, and gardening feel much easier.
Better Posture at Your Desk: Strengthening your back muscles can help you sit up straighter preventing slouching at your desk.
Feeling Strong & Capable: Tackling challenges with confidence.
More Compliments: Noticeable muscle tone can lead to compliments from friends and family, boosting your self-esteem.
Less Soreness After Exercise: Recovering faster, reducing post-workout soreness & discomfort.
Easier Travel: To carry luggage, walk long distances, & explore new places with ease.
Find out how to stick to a fitness routine despite time constraints and lack of motivation.
The Curriculum: A 6-Week Online Muscle Building Program
Week 0: Getting Started
Your fitness journey starts by familiarising you with the core exercises and principles that will drive your transformation. These carefully crafted exercises are meant to activate several muscle groups simultaneously, swiftly stimulating your body’s adaptive response. This approach yields significant results in a fraction of the time typically required.
You will do measurements before and after the program, including Dexa or similar scans, blood pressure readings, and fasting plasma glucose tests.
Week 1-2: Onboarding and Technique
You will start the onboarding at the gym, gaining a thorough understanding of your current fitness level and learning how to safely and effectively progress from your starting point to your desired destination. You will learn correct workout techniques, including form, breathing patterns, and tempo.
Week 3-4: Mastering Your Routine
You will master your routine for triggering your body’s adaptive response in just 15 minutes a session, twice a week. You will also discover how to harness nutrition, muscle growth mechanisms, and other supporting concepts to optimise your workouts and accelerate your results. By now, you will have discovered your strength baseline.
Week 5: Maximising Load
You will focus on maximising the load while keeping the form, cadence, and breathing patterns. You will learn the right way to increase your weights and apply the progressive overload and sequential recruitment principles to safely and efficiently strengthen your muscles and overall fitness.
Week 6: Final Phase
In your final phase, you will take everything you’ve learned about optimal exercise and its supporting habits and turn them into a sustainable, rewarding, easy-to-follow lifestyle that fits beautifully with your schedule and your personal fitness and aesthetic goals. You will perform your last 2 workouts and perform the measurements again to compare results.
This program is all done online.
How does this work?
There will be 2 group calls in week 0 & week 6
Every week you will record your 15 mins workouts (2) and share them with your coach
You will receive personalised feedback before your next workout with your strength score
For whom?
The Busy Bee: with hectic schedules looking for a quick yet effective workout that fits into their daily routine.
The Health Conscious: committed in reaping the health benefits of muscle building, beyond just physical appearance, contributing to long-term wellbeing.
The Fitness Enthusiast: looking to optimise & master their strength training routine, enhancing their overall fitness level.
The Endurance Seeker: desiring to increase muscle mass for better endurance, making activities like walking, jogging, or biking more enjoyable & sustainable.
The Self-Improver: desiring to build muscle to improve their self-image, leading to greater self-acceptance & positivity.
The Health and Beauty Enthusiast: aiming to enhance their health, beauty, & fitness through increased muscle mass.
The Outdoor Adventurer: who enjoys hiking, biking, or any outdoor activities, looking to feel more energised & make adventures more fun.
The Injury Conscious: wanting stronger muscles to help protect their body from injury during physical activities or accidents.
The Efficiency Seeker: seeking a streamlined strength training routine that delivers results.
The Lifelong Learner: who wants to continually learn & improve their strength training techniques & knowledge.
Program Details
Duration: 6 weeks (over 7)
What: Engage in a 15-minute full-body resistance exercise circuit, twice a week, and achieve great results. This circuit is designed to stimulate neuromuscular, cardiometabolic, and endocrine functions, enhancing our body’s performance.
Goal/Objective: Learn an effective full-body resistance exercise circuit that is effective, build muscle, achieve a life-changing and lifelong fitness transformation within a 15-minute workout, twice a week.
Your Investment: Was R9.900 —–> NOW! R5.900
What You Get:
Personalised feedback on 12 workout sessions
Power 2 Weight Ratio: A measurement of YOUR strength
2 group coaching calls
Tuesday 23rd of April 2024 at 19:00 (GMT + 2) Week 0
Tuesday 28th of May 2024 at 19:00 (GMT + 2) Week 5
Be part of an amazing supportive community
Adds On:
- Upgrade and have 2 individual calls with Coach Luciana in Week 1 & 4
Was: R3.000 —–> NOW! Add: R1.800
Get a personalised report in Week 0 of your current Health state, and adapt the program to your needs.
Was: R2.850 —–> NOW! Add: R1.800
Add an initial and a final personalised reports in Week 0 & 6, to adapt the program to your needs, evaluate your body transformation and set actionable steps once the program is finished.
Was: R5.700 —–> NOW! Add: R3.000
Join our muscle-building program and experience a whole new level of fitness in just 15 minutes, twice a week!
Gain 1-2 kg of lean muscle, sculpting a physique you will love to flaunt. Feel the difference as your energy soars, allowing you to enjoy life to the fullest.
Email us here