BREAKDOWN & DETAILS

- Training program 8 week blocks + 2x de loads = 10 weeks total programming

- Mobility and stretch routines

COMMITMENT LEVEL:

- Beginner- 2-3x training days + 1x optional express workout, mobility workout/mindset (goal 2-3 days commitment)

Suggested if you have been lifting less than 6 months consistently

- Intermediate- 3-4 x days per week recommended + 1x optional express workout, mobility 

Suggested if you have been lifting 6-12 months + 

- Advanced- 4-5 day commitment, been lifting at least 1 year consistently in the gym, still contains express & mobility work

- All IN APP programming

- Videos for ALL exercises

- Easy to track results & data

- Bonus mindset tips & hacks

- Bonus cardio, step count suggestions 

- Training terminology document & booklet to understand how to read and execute your program best.

REQUIRED: Range of Dumbells, Long and short resistance bands, bench or chair, wall to mount banded, BB and plates optional but helpful to progress load. 

T & C- *** be mindful once your program ends at 10 weeks you lose access to the app & team round services this is a once off program. If you wish to continue after this time you can email admin@aliceround.com for options.

DO NOT DO: Not recommended if you are pregnant trimester 2 + and under 12 weeks post natal.
We recommend CUSTOM coaching for pregnancy and our POST natal guides PRIOR to this program post partum.
Do not do if you have any MAJOR injuries- e.g lower back, knees, or any issues with blood pressure, heart rate- we recommend having a 1:1 consultation or discussing with your doctor first as these are GENERIC programs. You are completing the program at your own risk. We cannot customise or change your exercises due to the above during these types of programs. This is an additional service.