The MINIMALIST 12 week plan
Level: Beginner and Intermediate. Men and Women.
Goal: Achieve fitness, strength and aesthetic goals where ever you are in the world, provided you have a TRX.
All the programming fundamentals of the PRIME BODY method.
12 weeks duration. 4 progressive phases lasting 3 weeks each.
All phases contain 5 sessions per week.
Can be done at home or in an office but it requires a minimal amount of equipment: A TRX (or other suspension trainer)and a few weights or make shift weights such as a loaded backpack.
Every week starts with three Full-Body strength sessions. Two are set out using super-sets (2 exercises coupled together) and the third one is a Full-Body circuit (multiple exercises completed one after the other without rest). The last 2 sessions are split into Upper-body and Lower-body strength workouts, again utilising supersets.
Each phase builds upon the strength, complexity and experience of the previous phase. This is known as ‘progressive overload’ and is essential for an effective training plan.
All workouts begin with Mobility and Activation Prep (MAP) to prime the body for the workout to follow. This also helps to improve posture, technique and movement quality during the session. It also reduces the chance of injury.
All workouts should take an hour or less including the MAP warm up.
If you are unable to complete this due to not having the required equipment, you can be switched to a pure no-equipment home programme.
Every exercise contains clear directions as well as video demonstrations to ensure correct technique and tips to focus on throughout the repetitions.
Every programme includes the NUTRITION FIX. A comprehensive guide to eating for optimal health, support the physical training and steer clients towards their goals.
Macro and calorie targets for tracking intake are calculated after sign up and also provided in the Nutrition section of the app.
