In this video, we give you the 5th video of the male body transformation from fat to fit in 12 weeks series. In this video, we cover week 5 and 6 of the weight loss journey. This video series was created for free so that you can join and follow Hernu (Danel’s brother) on this journey of losing weight and learning how to live a healthy lifestyle. Hernu has a wife, 5 kids, and a rough work schedule, but he decided that it was time to lose his fat and to transform his body. In this video, Hernu and you guys will continue to the 5th and 6th week of the body transformation series and here is the plan:

WEEK 5&6 ACTION PLAN:

1. WORKOUT ROUTINE: A- CARDIO DAY 1&4 - HIIT ON TREADMILL
2. 3 Min warm-up walking
3. 20-25 min HIIT - 30 sec fast & 30-sec rest
4. 5 min jump-rope - 1 min fast & 1 min rest

DAY 2&5 - HIIT ON BICYCLE 1. 3 Min warm-up 2. 20-25 min HIIT - 30 sec fast & 30-sec rest 3. 5 min jump-rope - 1 min fast & 1 min rest

DAY 3&6 - HIIT ON ROWING MACHINE 1. 3 Min warm-up 2. 20-25 min HIIT - 30 sec fast & 30-sec rest 3. 5 min jump-rope - 1 min fast & 1 min rest B- WEIGHT TRAINING

—MONDAY,WEDNESDAY & FRIDAY— -UPPER BODY- 1. Bench press - 4 sets | 8-12 reps 2. Peck Deck - 4 sets | 8-12 reps 3. Tricep rope pull-downs - 4 sets | 8-12 reps 4. Military shoulder press - 4 sets | 8-12 reps 5. Lat pull-downs - 4 sets | 8-12 reps 6. Bench press - 4 sets | 8-12 reps 7. Bicep curls - 4 sets | 8-12 reps 8. Normal push-ups - 3 sets | until muscle failure *In between every set you also need to alternate between High knees for 10sec & then after the next set 5 burpees.

—TUESDAY, THURSDAY & SATURDAY— -LEGS & ABS- 1. Leg press - 4 sets | 8-12 reps 2. Calf raises - 4 sets | 8-12 reps 3. Leg extensions - 4 sets | 8-12 reps (Do squats if you have bad knees) 4. Hamstring curls - 4 sets | 8-12 reps 5. DLM butterfly abs- 4 sets | 8-12 reps 6. Bench press - 3 sets | 8-12 reps 7. Elevated bicycles - 3 sets | 8-12 reps 8. Ab crunches on stability ball - 3 sets | until muscle failure *In between every set you also need to alternate between High knees for 10sec & then after the next set 5 burpees.

NUTRITION Always remember that you get fit at the gym and lose your weight in the kitchen. You have already changed the food in your kitchen to healthy food. Check out this video as a guide: https://youtu.be/JNr1qrLkX5c CHANGES FOR WEEK 3&4: 1.No more cheat meals or unhealthy snacks

SUPPLEMENTS: Hernu’s supplements: 3.1 USN Diet fuel ultra-lean whey protein - https://geni.us/USNdietfuel 3.2 USN CLA pure 1000 - https://geni.us/USNclaPure 3.3 USN Phedracut Lipo Xt Fat Burner - https://geni.us/USNphedracutFatburner DANIEL’S SUPPLEMENTS A. Whey Protein: Optimum Nutrition Gold Standard - https://geni.us/ONgoldstandard or MuscleTech Nitro-Tech Ripped - https://geni.us/NITROTECHripped B. Pre-Workout: OPTIMUM NUTRITION ESSENTIAL AMINO ENERGY - https://geni.us/ONpreworkout C. CLA: MuscleTech Essential Series Pure CLA - https://geni.us/MTcla

WORKOUT EQUIPMENT Get your workout equipment ready. Here are a few good options Gloves - https://geni.us/TrideerGYMgloves Water bottle - https://geni.us/EmbravaWaterBottle Gym Towels - https://geni.us/FastDryingGymTowels Headphones - https://geni.us/SCWirelessHeadphones

1. PROGRESS TRACKING (2weeks completed) Remember to track your progress by taking your measurements and weight after the 3rd & 4th week:
2. Weight - Take your weight early in the morning before you eat and write it down with the date
3. Measurements - Take your chest and waist measurements and write it down with the date

BODY TRANSFORMATION VIDEO LIST VIDEO 1: Motivation - https://bit.ly/2WVE62s VIDEO 2: Preparation - https://bit.ly/2Xq28Hd VIDEO 3: WEEK 1&2 - https://bit.ly/2lTH8Yk VIDEO 4: WEEK 3&4 - https://bit.ly/2lOw2Uo VIDEO 5: WEEK 5&6 - https://bit.ly/2kksg4L VIDEO 6: WEEK 7&8 - https://bit.ly/2lRtJzN VIDEO 7: WEEK 9&10 - https://bit.ly/2kActis VIDEO 8: WEEK 11&12 - https://bit.ly/2kkFxdy

TOP PICKS FOR MEN’S “STUFF”⬇: SKINCARE - https://www.dlm-modellifestyle.com/skincare BODY CARE - https://www.dlm-modellifestyle.com/bodycare HEALTHCARE - https://www.dlm-modellifestyle.com/healthcare FITNESS - https://www.dlm-modellifestyle.com/fitness-1 ACCESSORIES - https://www.dlm-modellifestyle.com/accessories

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