(I)   Equiipment you need:

1) Mat

2) Dumbells

3) Bench or Chair

4) Jump rope (optional)

5) Plyo Box (Optional)

🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴

(II) The Workouts

(A) The 1st week: Cardio + Strength

Is mostly cardio, to get you prepared for Mass. This is no lie, the 1st week: after, I finish the 5-day workout, on that Saturday, I put on my pajamas👖 and it fell down 😂. I had to buy new pajamas👖

# of HIITS🏃‍♀️: 1

# of Extra Credit: 0

# of minutes per workout: 5 to 30 minutes

➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖

🔵 Links to the post for each workout

1) https://www.fitnessblender.com/community/discussion/26187/mass-program

2) https://www.fitnessblender.com/community/discussion/26204/mass-day-2-complete

3) https://www.fitnessblender.com/community/discussion/26218/mass-day-3-complete

4) https://www.fitnessblender.com/community/discussion/26232/mass-day-4-complete

5) https://www.fitnessblender.com/community/discussion/26248/mass-day-5-complete

⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕

(B) The 2nd week: Cardio + Strength

When I completed the 2nd week, I noticed that I did not have any pain in my back & sciatica. I'm like where is my pain 🤔,  the workouts helped my pain go away. I  do not that excruciating pain anymore.

# of HIITS🏃‍♀️: 1

# of Extra Credit: 1

# of minutes per workout: 20 to 30 minutes

➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖

🔵 Links to the post for each workout

1) https://www.fitnessblender.com/community/discussion/26387/mass-day-8-complete

2) https://www.fitnessblender.com/community/discussion/26400/mass-day-9-complete

3)

https://www.fitnessblender.com/community/discussion/26414/mass-day-10-complete

4) https://www.fitnessblender.com/community/discussion/26430/mass-day-11-complete

5) https://www.fitnessblender.com/community/discussion/26444/mass-day-12-complete

⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕

(C) The 3rd week: Cardio + Strength:

I was able to add more reps & more band weights. Thighs got slimmer. My glutes is getting stronger, my glutes are not flat no more. I'm able  to put on my "jean's"👖 easily without it stopping at the thighs & squeezing in my stomach.

# of HIITS🏃‍♀️: 1

# of Extra Credit: 1

# of minutes per workout: 20 to 50 minutes

➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖

🔵 Links to the post for each workout

1) https://www.fitnessblender.com/community/discussion/26565/mass-day-15-complete

2) https://www.fitnessblender.com/community/discussion/26579/mass-day-16-complete

3) https://www.fitnessblender.com/community/discussion/26595/mass-day-17-complete

4) https://www.fitnessblender.com/community/discussion/26610/mass-day-18-complete

5) https://www.fitnessblender.com/community/discussion/26621/mass-day-19-complete

⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕

(D) The 4th week: Cardio + Strength

The last week of the Mass program was easy , yet hard at times to complete the excerises

# of HIITS🏃‍♀️: 1

# of Extra Credit: 1

# of minutes per workout: 20 to 50 minutes

➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖

🔵 Links to the post for each workout

1) https://www.fitnessblender.com/community/discussion/26770/mass-day-22-complete

2) https://www.fitnessblender.com/community/discussion/26784/mass-day-23-complete

3) https://www.fitnessblender.com/community/discussion/26796/mass-day-24-complete

4) https://www.fitnessblender.com/community/discussion/26812/mass-day-25-complete

5) https://www.fitnessblender.com/community/discussion/26826/mass-day-26-complete-mass-is-now-complete

🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴

(III) Equipment I use to add strength

(A) Different types of Resistance Bands I used: Every band has a different form of resistance for the upper & lower body.🏋️‍♀️

1) Flat Bands

2) Rubber loop bands

3) Thin to thick fabric bands

4) Bands w/ handles (10 lbs to 40 lbs)

5)  "9" inches to "12" inches loop bands

⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕

(B) Other equipment, I used:

🔮 Pilates Ball: Helps to take pressure off your "back & neck", when doing "core" excerises. Helps with posture & stability

🔮 Stability/Swiss Ball:  Takes the pressure off your lower body: especially when you have lower back & scatica injuries. Good for lower & upper body exercises.

🔮 Pilates Bar: Its kind of like a modify barbell. Instead of using free weights, you connect resistance bands to it. Also good for lower body to.

🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴🔴

(IV)  Results

(A)  You "can" get results in "4 weeks," it depends on:

1) How many sets you do

2) How much weight you use

3) How much you rest b/t sets

4) Completing the entire workout w/o skipping excerises

5) How many days you workout

6) Also, nutritional food is key

⭕ Take Notes 📋

1) Make sure you read the "summary" of how to proceed each workout that day for Mass. Do not skip it, it will help you how to do the workout.

➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖

(B) If you cannot do certain excerises in the program, just modify it, that work the same muscle groups.

🔵 Example: If you cannot squat, do:

1) Clamshells

2) Bridges

3) Hip trust

Add bands for resistance

➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖

(C) Transformation 💃

I weigh 120 lbs 🙂 now. If you want to see the; before, image of my weight loss journey , click this link.

1) https://www.fitnessblender.com/community/discussion/24989/guess-what-everyone

➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖

(D) Note:

🔥🔥You will feel DOMS 😖, I got me a couple of compression workout outfits, to lessen the DOMS