Level 3: Advanced (90 days)


With the first two levels under your belt, we can really start switching it up on you. In first few months of Level 3 you’ll see some fun new exercises that’ll keep progressing your neuromuscular system and your cardiovascular system. We’ll keep making the exercises harder and heavier and the workouts just a little bit longer because you can handle it and need it to keep seeing changes in your body.



This program is not for the faint hearted.  This has the intensity level of CrossFit, without the super heavy weight.  It does require a background of squatting, lunging and deadlifting which level one and two provide you.  It also has sprints and jumps but I do provide lower impact options if you can’t.

The first half of level three has the same metabolic, cardio and strength days as levels one and two.  The second half of level three moves you to four days/week.

This program starts to do a lot of core development now that I have you using heavier weights in more compromising positions.  If you are an athlete with a lot of joint pain this is a great program for you!

**If you begin this program and decide it’s too much, I can easily switch you to level one or two instead.**

Preferred Equipment:
Leg Extension, Leg Curl, Leg Press, Glute Press, Hip Abd/Add, Cable Machine, Chest Press Machine, Row Machine, Pulldown Machine, Dumbbells, Kettle Bells, Barbells, Medicine Balls, Step, BOSU, TRX, Rower, Stairmill. These can be found at all larger gym chains.

There is a separate program for men and women. Men’s will focus on more upper body development and strength training whereas women’s has a larger focus on hip work and leaning down, still based completely around strength training and getting noticeable muscle.