Total Transformation

Hello Friends!

You've made a great decision. Get excited to see progress, stay motivated, and keep pushing yourself each day.
By following these workouts, diet recommendations, and articles, you will have every tool you need to reach your fitness goals.
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Tips For Success

Get Warm

We start almost every day off with some sort of designated cardio.  Once you have warmed up your body temperature, do a couple light sets of whatever exercise is first on the current days workout- before starting your working sets.

The phases

This program is broken up into 3 phases. Phase 1 is all about building a solid based. Repeating exercises will help you improve strength, boost metabolism, and improve efficiency in those selected exercises. Phase 2 goes into a strength focus. It uses heavier weights & lower reps (with some exceptions). Make sure to go heavy during this phase! Phase 3 is about performance. This will be the hardest, most tasking phase. There will be longer, higher intensity cardio sessions as well as hard lifts. Make sure each and every repetition you’re focusing on feeling the muscles contract. Create that mind-body connection! 


Training your muscles to failure appears to be one of the primary triggers of muscle growth. Ladies, this doesn’t mean you will end up bulky! So, even if your primary goal is to lose weight and “tone” your muscles, the weight still needs to be heavy.


If exercises are listed like the following: 2a. 2b. they should be completed together. Go back and forth between the 2 exercises. Refer to the notes for the specific rest periods.

Stitch Fitness