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M16
16-Week Training & Nutrition
During PART 1 of the M16 program, I will discuss a lot of different topics, so you can get a good understanding of it all. Then, in PART 2 of this program, we are going to do the 16-week challenge. You will find all the Workouts with a cardio program, Meal plans & Nutrition calculations on separate documents. In this way, we are going to 'implement' what you have learned in PART 1, so you will be able to keep on doing this for the rest of your life to reach your goals. So let's get started!
Workouts
Below you will find all the workouts given in the Workout file. The first section will show every day's workout with technique explanations.
The second section shows all the exercises separately for quick search.
M16 program- Workout Videos with explanations
M16 program- Workout Videos with explanations
04:29
Play Video
M16 program Warm-up
27:45
Play Video
W1 D1 Workout (M16)
19:51
Play Video
W1 D2 Workout (M16)
11:37
Play Video
W2 D3 Workout (M16)
08:07
Play Video
W2 D2 Workout (M16)
14:47
Play Video
W2 D1 Workout (M16)
11:44
Play Video
W1 D3 Workout (M16)
06:12
Play Video
W3 D2 Workout (M16)
05:46
Play Video
W5 D2 Workout (M16)
M16 program- Single exercises
M16 program- Single exercises
00:12
Play Video
2 count AB hold crunch
00:06
Play Video
AB flutter kicks
00:11
Play Video
Balance Glute kickbacks
00:14
Play Video
Arnold presses
00:12
Play Video
Banded DB Glute bridge HOLD 3 sec at top
00:24
Play Video
8 High knees to 8 Mountain climbs to Pushup
00:10
Play Video
AB Bicycle
00:15
Play Video
2 DB Squat to Shoulder press
00:11
Play Video
Alternating arm and leg lifts in pushup position
00:13
Play Video
2 Pushups with 2 AB tuck jumps
00:11
Play Video
8 mountain climbs with pushup
00:11
Play Video
2 sec hold AB crunch
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