Here we go! Your 2-Week Turnaround is under way!

This free two-week exercise and nutrition program is designed to get you into a healthy routine AND get you some quick results.

Bookmark this page because it’s going to be your best friend for the next two weeks.  

Below you’ve got your first workout and your first set of nutrition goals.  

When you finish each day you’ll find a link at the bottom of the page taking you to your goals and workout for tomorrow.  

Here’s the secret… If you miss a day or think you’ve messed up in any way, just get right back on track.   Don’t let one “bad” day keep you from pressing forward. 

If you have any questions or need any help along the way, shoot us an email HERE.  

Let’s GO!!

DAY 01

Your Nutrition

Goal 1: Limit / Eliminate Extra Calories

Let's cut out sodas, fancy-ass coffees, smoothies, excessive alcohol, candy and desserts. This will help reduce calories and stabilize blood sugar.

Goal 2: H2O

Start drinking about .5oz of water per lb of your body weight per day.

Your Training

STEP 1: Warm Up

DAY ONE DEFINITIONS

HARD SETS

You'll see the term “Hard Sets” a lot. We use HARD SETS because they work! They make us stronger and help us grow new muscle tissue.

A “Hard Set” is one where you stop just before failure or before your form breaks down.

You’ll have a rep range to shoot for (normally 8-15 reps for most exercises) and you'll stop before TECHNICAL failure somewhere in that rep range. This means you could not perform another clean rep without failing.

This will also help you set your weight appropriately. We want weights you can do more than 8 reps of but less than 15 reps (for most exercises).

REST BETWEEN SETS

Rest at least :90 between hard sets in your “GET STRONG” exercises.

STEP 2: Strength Work

STEP 3: Finisher

The Fine Print:

Express assumption of risk: I am aware that there are significant risks involved in any physical training regimen. These risks include, but are not limited to: falls which can result in serious injury or death, injury or death due to negligence on the part of myself, my training partner, or other people around me, injury or death due to improper use or failure of equipment. Injury may also result simply from the fact of physical training itself. By its very nature, physical training seeks to have me push beyond my limits in order to produce a physical adaptation by my body. This requires feedback from me to my coach regarding what is happening with my body. Excessive work can result (in rare cases) in exertional rhabdomyolosis. I should look for signs of excessive soreness, darkened urine, and pain in the kidney areas in the days following a particularly intense workout. I am aware that any of these above mentioned risks may result in serious injury or death to myself and or my partner(s). I willingly assume full responsibility for the risks that I am exposing myself to and accept full responsibility for any injury or death that may result from participation in any activity or class while training with Digital Barbell, either at our training center or other remote locations.

Release: In consideration of the above mentioned risks and hazards and in consideration of the fact that I am willingly and voluntarily participating in the activities available with Digital Barbell, I hereby release Digital Barbell, their principals, agents, employees, and volunteers from any and all liability, claims, demands, actions or rights of action, which are related to, arise out of, or are in any way connected with my participation in this activity, including those allegedly attributed to the negligent acts or omissions of the above mentioned parties.
This agreement shall be binding upon me, my successors, representatives, heirs, executors, assigns, or transferees. If any portion of this agreement is held invalid, I agree that the remainder of the agreement shall remain in full legal force and effect.

Indemnification: The participant recognizes that there is risk involved in the types of activities offered by Digital Barbell. Therefore the participant accepts financial responsibility for any injury that the participant may cause either to him/herself or to any other participant due to his/her negligence. Should the above mentioned parties, or anyone acting on their behalf, be required to incur attorney’s fees and costs to enforce this agreement, I agree to reimburse them for such fees and costs. I further agree to indemnify and hold harmless Digital Barbell, their principals, agents, employees, and volunteers from liability for the injury or death of any person(s) and damage to property that may result from my negligent or intentional act or omission while participating in activities offered by Digital Barbell.

I have read and understood the foregoing assumption of risk, and release of liability and I understand that by taking part it obligates me to indemnify the parties named for any liability for injury or death of any person and damage to property caused by my negligent or intentional act or omission. I understand that by participating I am waiving valuable legal rights.

“Knowing what to do and staying motivated to get in shape is tough. Digital Barbell Online Coaching gives you the plan, the coaching and the accountability to make looking, feeling and being fit a reality.”

-Jonathan & Blakley