LEVEL UP THE CREED INSPIRED CHALLENGE WITH COREY CALLIET Start the clock. You are about to Fight For Your FITNESS, and transform in 30 Days. This is a challenge to change your life. Welcome to the LEVEL UP - CREED Inspired Challenge. Prepare to achieve major results through a regimented nutrition plan, fat-burning HIIT circuits you can do anywhere, and a weight training program to redefine your physique. You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. This is your chance to drop any excuses, put yourself first, and FIGHT for the person you want to be. Follow the prescribed workout and nutrition program, and compete for a chance to win an expenses-paid* trip to LA to hang with me at the LA Fit Expo in January. In addition to the trip, there will be plenty of swag to bring home with you. When I say this will change your life, I mean it. In addition to the grand prize winner, second place will receive a Nike swag bag and merch credit for my LEVELZ™ Lifestyle apparel. Throughout the challenge, you’ll be engaging with me and your competition on social media (Instagram @mrcalliet) to stay motivated and share your progress by tagging me in any posts you want to share. Along the way, I’ll be choosing special prize winners and shouting out anyone really putting the work in. If this won’t motivate you to get up and TRY, I don’t know what will. *Expenses-paid include flight and hotel for resident within the continental United States. Official Challenge Rules: First day of challenge is November 26th, 2018 (11/26/18) and final participation day is December 26th, 2018. Participants are required to submit all photos via email no later than 11pm PST on December 30th, 2018 to be eligible for prize selection. Challenge winners will be selected New Year’s Eve (12/31/18) and announced on or before New Years Day (01/01/19). To be eligible for prize selection participants are required to submit the following NO LATER THAN 11pm PST DECEMBER 30th via email to admin@callietfitness.com: ● ● 3 baseline pictures of yourself (front, back, and side profile) taken on the first day you start the challenge. ○ Pictures must be taken in athletic wear that shows your physique (midsection, arms, and legs must be exposed) ○ Take pictures in a relaxed, non-flexed pose ○ In each picture, hold a piece of paper with the following written clearly: ■ LEVEL UP Challenge - START 3 final progress pictures of yourself (front, back, and side profile) taken on the last day of the challenge (12/26/18). ○ Pictures must be taken in athletic wear that shows your physique (midsection, arms, and legs must be exposed) ○ ○ Take pictures in a relaxed, non-flexed pose In each picture, hold a piece of paper with the following written clearly: ■ LEVEL UP Challenge - FINAL Be sure to use "LEVEL UP CHALLENGE FINAL" in the subject line of your email when submitting photos (deadline to submit is 11pm PST December 30th, 2018). *Please be advised that your progress pictures will be viewed by Corey and select Calliet Fitness Fitness Specialists only. In the event you are deemed a winner of the challenge, your transformation pictures may be posted on social media and the coreycalliet.com website. **Rules and details are subject to change. Participants will be notified of any changes made. The following plan has been formulated to fuel your efforts and conquer your goals. The next 30-days will be broken down into 4 phases to ensure maximal results given the time period. You have been given the strategy, now it’s time to lose any excuses and execute. Preparation is the key to winning any FIGHT. Stay ready. Pre-Challenge Checklist: ● ● ● ● ● PREPare to succeed - prep all meals in advance, and make them accessible to you to ensure you are able to successfully execute the nutritional plan. Plan to dedicate yourself to your fitness goals each day. Identify your main source of motivation for making this change, and don’t lose sight of it. Lose any excuses, and get ready to get results! Trust the process. PHASE 1 NUTRITION PLAN For the first week, you will eat four times a day and incorporate a shake to get your metabolism burning; focus is on balancing your intake of protein, carbs, and healthy fats by consuming clean, unprocessed foods. WOMEN Protein Carbs Fats Meal 1 4 egg whites or egg substitute (approx 15g protein from tofu, pea protein, etc.) ½ cup steel cut oats ¼ cup fresh berries of your choice N/A (can be made into a veggie omelet using mushrooms, spinach, onions, and/or peppers) Meal 2 4 oz white fish or shrimp (plant based option: Approx 20 g protein from alternative of choice) Veggie salad comprised of 2 cups spinach and fibrous veggies of your choice N/A Meal 3 4 oz chicken breast or lean ground turkey (plant based option: 4 oz beyond meat or 25-30 g protein from alternative of choice) 1 cup green veggies (i.e., broccoli, asparagus, green beans, brussel sprouts) and ½ cup quinoa or 4oz sweet potato N/A Meal 4 1 scoop protein powder made into a shake (may substitute plant based protein powder) 1 small green apple 1 tbsp natural almond butter Meal 5 4 oz chicken breast (plant based option: 4 oz beyond meat or 25-30 g protein from alternative of choice) 1 cup green veggies ½ avocado or 1 oz almonds Allowable condiments include vinegars, mustard, salsa, hot sauce, dry seasonings wherein sugar is not listed in the first 5 ingredients PHASES 2 & 3 NUTRITION PLAN For weeks two and three, you will run a mini carb-cycle to further promote fat burning potential and muscle retention. Days 1,2,4,5, 7,8, 10, 11, 13, and 14 are designated low carb days with Days 3, 6, 9, and 12 being a high carb day. WOMEN Meal 1 Protein 4 egg whites or egg substitute (approx 15g protein from tofu, pea protein, etc.) (can be made into a veggie omelet using mushrooms, spinach, onions, and/or peppers) Meal 2 4 oz white fish or shrimp (plant based option: Approx 20 g protein from alternative of choice) Carbs Fats Low Day 4 oz grapefruit N/A High Day ½ cup Old Fashioned Oats ¼ cup blueberries Low Day Veggie salad comprised of 2 cups spinach and fibrous veggies of your choice N/A High Day 3 oz leafy green veggie and 3 oz sweet potato Meal 3 4 oz chicken breast or lean ground turkey (plant based option: 4 oz beyond meat or 25-30 g protein from alternative of choice) Low Day 1 cup green veggies (i.e., broccoli, asparagus, green beans, brussel sprouts) N/A High Day 1 cup green veggies (i.e., broccoli, asparagus, green beans, brussel sprouts) and 3 oz brown rice Meal 4 1 scoop protein powder made into a shake (may substitute plant based) Same for Low and High 1 green apple 1 tbsp natural almond butter Meal 5 4 oz chicken breast (plant based option: 25-30g protein from alternative of choice) Same for Low and High 3 oz asparagus ½ avocado or 1 oz almonds Allowable condiments include vinegars, mustard, salsa, hot sauce, dry seasonings wherein sugar is not listed in the first 5 ingredients PHASES 4 NUTRITION PLAN Week four, is a cut phase designed to reveal the physique you have been working for! WOMEN Meal 1 Meal 2 Protein 4 oz chicken breast (plant based option: 4 oz beyond meat or 30-35 g protein from alternative of choice) 4 oz white fish (plant based option: Approx 20 g protein from alternative of choice) Carbs Fats 4 oz grapefruit N/A 3 oz sweet potato N/A Meal 3 4 oz chicken breast (plant based option: 4 oz beyond meat or 25-30 g protein from alternative of choice) 4 oz asparagus N/A Meal 4 4 oz white fish (plant based option: Approx 20 g protein from alternative of choice) 4 oz asparagus N/A Meal 5 1 tbsp apple cider vinegar 4 oz chicken breast (plant based option: 4 oz beyond meat or 30-35 g protein from alternative of choice) N/A N/A Allowable condiments include vinegars, mustard, salsa, hot sauce, dry seasonings wherein sugar is not listed in the first 5 ingredients TRAINING PROGRAM Week 1: You will perform the HIIT circuits below for 4 days this week and complete the weekly training split for 6 days. Ideally, HIIT circuits should be performed in the morning and weight training workouts in evening to allow time for recovery and maximal output during lifts. Week 2 & 3: You will perform the HIIT circuits below for 5 days each week and complete the weekly training split for 6 days. Ideally, HIIT circuits should be performed in the morning and weight training workouts in evening to allow time for recovery and maximal output during lifts. Week 4: You will complete the prescribed cardio session 6-7 days this week and the weekly training split for 6 days. Cardio sessions should be completed either fasted (first thing in the morning) or immediately following your weight training workout for optimal fat burning. WEEK 1 | HIIT Circuits WORKOUT 1 WORKOUT 2 WORKOUT 3 Complete the following circuit 3x. Rest for 2 mins between each round. Complete the following circuit 3x. Rest for 2 mins between each round. Complete the following circuit 3x. Rest for 2 mins between each round. Complete the following circuit 3x. Rest for 2 mins between each round. To up your output and get the most out of this, use 3-5 lb dumbbells for shadow boxing intervals, change levels, and stay moving. To up your output and get the most out of this, use 3-5 lb dumbbells for shadow boxing intervals, change levels, and stay moving. To up your output and get the most out of this, use 3-5 lb dumbbells for shadow boxing intervals, change levels, and stay moving. To up your output and get the most out of this, use 3-5 lb dumbbells for shadow boxing intervals, change levels, and stay moving. - Shadow box | 1 min - Shadow box | 1 min - Shadow box | 1 min - Shadow box | 1 min - High Knee Jog - Jumping Jacks - Frog Jumps - Traditional push-ups 30 seconds 30 seconds 30 seconds 30 seconds - Shadow box | 1 min - Shadow box | 1 min - Shadow box | 1 min - Shadow box | 1 min - Squat Jumps (or body - Toe Taps on Step - Jump Squat - Forward-walking lunge weight squats if you 30 seconds 30 seconds 30 seconds experience knee pain) - Shadow box | 1 min - Shadow box | 1 min - Shadow box | 1 min 30 seconds - Alternating Side Lunge - Plank Jacks - Mountain Climbers - Shadow box | 1 min 30 seconds 30 seconds 30 seconds - Mountain Climbers - Shadow box | 1 min - Shadow box | 1 min - Shadow box | 1 min 30 seconds - Bicycle Ab Exercise - Toe Touches - Burpees - Shadow box | 1 min 30 seconds 30 seconds 30 seconds - Burpees - Shadow box | 1 min - Shadow box | 1 min - Shadow box | 1 min 30 seconds - Squat to Side-Kick - Russian Twist - Reverse-walking lunge - Shadow box | 1 min 30 seconds 30 seconds 30 seconds - Plank with Cross-Body Shoulder Touches 30 seconds WORKOUT 4 WEEKS 2 & 3 | HIIT Circuits WORKOUT 1 WORKOUT 2 WORKOUT 3 Complete the following circuit 3x. Rest for 2 mins between each round. Complete the following circuit 3x. Rest for 2 mins between each round. To up your output and get the most out of this, use 3-5 lb dumbbells for shadow boxing intervals, change levels, and stay moving. To up your output and get the most out of this, use 3-5 lb dumbbells for shadow boxing intervals, change levels, and stay moving. - Shadow box | 1 min - Shadow box | 1 min - Alternating Split - Curtsy Lunge Jump 30 seconds 30 seconds - Shadow box | 1 min - Shadow box | 1 min - Squat Jumps - Speed Skaters 30 seconds 30 seconds - Shadow box | 1 min - Shadow box | 1 min - Mountain Climbers -Touchdowns 30 seconds 30 seconds - Shadow box | 1 min - Shadow box | 1 min - Burpees - Bicycle Crunches 30 seconds 30 seconds - Shadow box | 1 min - Shadow box | 1 min - Plank with - Shadow box | 1 min - Laying Leg Lifts Cross-Body Shoulder - Russian Twist 30 seconds Touches 30 seconds Complete the circuit 4x - Perform each exercise for 30 sec - Take a 30 sec rest between each exercise - Take a 1 min rest between each round You’ll need: anything weighted (e.g., medicine ball or dumbbells) •Squat + overhead press •Jogging on the spot (holding weight in front) •Forward walking alternating lunge with twist •Russian Twist •Jumping Jack + overhead press •Toe taps on ball •Low side shuffle back and forth for same distance facing same direction WORKOUT 4 WORKOUT 5 Complete the following circuit 3x. Rest for 2 mins between each round. Complete the circuit 3x To up your output and get the most out of this, use 3-5 lb dumbbells for shadow boxing intervals, change levels, and stay moving. - Shadow box | 1 min - Frog Jumps 30 seconds - Shadow box | 1 min - Jump Squat 30 seconds - Shadow box | 1 min - Plank Jacks 30 seconds - Shadow box | 1 min - Toe Touches 30 seconds - Perform each exercise for 30 sec - Take a 30 sec rest between each exercise - Take a 1 min rest between each round - Jumping Jacks - Wave Squat - Plyo Push Ups (place a water bottle in front of you and touch the top with each hand after each push up) - Wide Mountain Climbers - Burpees - Plank - Lunge/Split Jumps - Plank Jacks - Toe touches on bench or step for speed - Knee High Jog 30 seconds WEEK 4 | CARDIO SESSION Cardio should be 45 min in duration and may be done in a method of your choice (treadmill, elliptical, stairmill, outside run, etc.) either first thing in the morning (fasted) or immediately following your weight training workout. You should maintain a working heart rate target zone of 135-155. WEEKLY TRAINING SPLIT (Weeks 1-4) Day 1: Glutes Day 2: Chest, Back, & Shoulders Day 3: Circuit I Day 4: Legs & Core Day 5: Circuit II Day 6: Full Body Day 7: Active Rest Day Challenge yourself with the weights wherein your last 3-5 reps of each exercise require that extra push to perform. Key: > denotes superset (this means you will complete exercises for each group without rest for 1 set; e.g., complete Barbell squats then immediately perform Squat Jumps, rest, repeat for prescribed number of sets) Complete the following workouts as prescribed. You must complete a 10-15 min cardio warmup of your choice prior to starting your workout. Day 1: Glutes 3 sets each > Wide Stance (Toes angled out) Deadlifts (20) > Wide Legged Lying Hip Raises (full rep to ½) (20) 3 sets each > DB Walking lunge with kickback (10/leg) > Kettlebell or DB Goblet Squats (20) > Jump Squats (10) 3 sets each > Barbell Deep and Wide Stance Squats (20) > Wall sit (30-45 sec) > Skaters (10/side) If you have time… add this finisher: Abductor machine 3 sets 20 reps, heavy (warm up first)(sit with your butt fully to the back of the seat, lean forward and keep your chest up - you can grab the machine in front of you if needed) Day 2: Chest, Back, & Shoulders 3 sets each > Close Grip DB Bench Press (15) > Up/Down Plank (6) per side 3 sets each > Flat bench DB Fly (15) > Push Ups (max) 3 sets each > Cable row (15) > DB Bent over Row (15) 3 sets each > DB Front to Side Raise (10 each way) > Push Press (20) Day 3: Circuit I Start with 3 ab movements (4 sets of 25 reps), for example; leg lifts, side cable crunch, and ab machine crunch Perform in a circuit fashion - 4 Total sets, for prescribed amount of reps. Take up to 2 min rest between each circuit, 1 min rest between exercises: 1. Plank Spider Lunge (10-15 each leg) 2. Dumbbell Push-Press (10-15 reps depending on weight) 4. Jump Squats, or wide stance bodyweight squats if jump squats bother your knees 5. Plank Rotation (10-15 each arm) 7. Kettlebell swing (30 seconds) Day 4 - Legs & Core Start with 3 ab movements (4 sets of 25 reps), for example; leg lifts, side cable crunch, and ab machine crunch Quad Extensions (3 sets, 20, 16, 12, 10 reps increasing weight as you go) Hack or Smith Machine squats (3 sets, 20, 16, 12, 10 reps increasing weight as you go) Leg press (3 sets; first set 20 reps, second 15, third 15 increasing weight as you go) Laying Hamstring Curl (3 sets; first set 20 reps, second 15, third 15 increasing weight as you go) Finish with 3 weighted calf movements (3 sets of 25 reps), for example seated calf raise, standing double leg calf raise and single leg calf raises. Day 5 - Circuit II Perform each exercise in circuit fashion for prescribed number of reps. Repeat this circuit 4x with a 2 min rest between rounds. •Single arm kettlebell swing (10 each arm) •Side lateral raises (10) •Forward walking lunge (10 each leg) •Squat into overhead shoulder press (15) •Half burpees (15) •Bulgarian split squat (15 each leg) •Low side shuffle*(10 left/10 right facing same direction) Day 6 - Full Body ● ● ● ● ● ● ● ● ● ● ● ● ● Flat dumbbell press 10,9,8,7,6---1 15 push ups Flat fly 10,9,8,7,6,-----1 10 push ups 3 sets of 12 hammer curls 3 sets of 15 tricep kickbacks 3 sets of 20 bench tricep dips 3 sets of 20 crunches 3 sets of 20 bicycles 3 sets of 20 toe touches Walking lunges 20 on each foot 3x 4 x 20 explosive squat jumps 30 min cardio breakdown 15/15 Walk/ running Non-Training Day: Active Rest Try to keep your body moving whether it be yoga, jogging, walking, taking aerobics class or partaking in your favorite cardio! The LEVEL UP- CREED Inspired Challenge for Men & Women by Corey Calliet Published by Calliet Xtreme Fitness, LLC. www.coreycalliet.com © 2018 Corey Calliet All right reserved. No portion of this book/document may be reproduced in any form without expressed and written consent from the publisher.
