A45

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ABOUT THE PROGRAM

It’s true that spending tones of hours in a gym or following a professional high volume training program is not for everyone. You don’t have to be a world champion but you can always be your own champion! The ATP45 is developed for those in search of a fast, effective and fun to do program which can be easily included in a life of heavy workload, travelling and responsibilities. We provide you with a 45-minute program that you can do in your house, your favourite outdoor place or wherever you might feel like sweating it out. It is exciting and easy-to-follow, it will make you fitter, boost your mood, improve your looks and all these with the minimum required equipment. Your daily session starts with warm-up, followed by a workout (bodyweight & dumbbell/kettlebell) and finish with core or accessory work (dumbbell/kettlebell/bodyweight exercises).

All you need is a pair of dumbbells, a kettlebell and a jump rope!

WHAT YOU GET

• 5 training sessions per week
• 3 portions per session
• Daily notes & options
• Access to the video library
• Training resources (Active Rest, Warm-up, Mindset, ..etc)

EXAMPLE DAY

Α. Warm-up
A1. Warm-up routine

A2. 2 rounds of
8 kettlebell swings
8 reverse lunges
4 push-ups
32 single-unders
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B. Workout Of Day
21 Minutes of
16 kettlebell swings
16 reverse lunges
8 push-ups
64 single-unders
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C. Accessory Work
C1. Upper body
4 sets of
15-20 upright rows with kettlebell
15-20 floor chest presses with dumbbells
Rest 60 seconds between sets

Or

C2. Lower body
4 sets of
16 jumping squats
24 split squats (12/12 each leg)
Rest 60 seconds between sets
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D. Stretching
Stretching routine

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