Nitro 300 is a science based small group (1 - 4 individuals) program for intermediate to advance clients. You will achieve more energy, fat loss, weight loss, and building lean muscle mass as long as you are consistent. NO MORE GIVING UP.
Every class consists of stretching, HIIT (High Intensity Interval Training) or LIIT (Low Intensity Interval Training), main workout & core work. 1 day a week we focus on strength training and stay consistent with the same workout. We do a workout that consists of 5 exercises and we practise doing 5 sets for 5 reps. On off days, we ask our clients to either do cardio or join Ninko online.
It's important you go at your own pace and try your best to workout 1-6 days per week.
Nutrition is the most important part of the program. We recommend that all Nitro members consume 100 grams of protein or more, 8-12 glasses of water and to enjoy 1 to 2 healthy smoothies a day as meal replacements or with their healthy lifestyle. For more details, check out our FREE plan here #shakegangplan. Learn to enjoy all your favourite foods everyday without counting a single calorie. You just have to stay CONSISTENT & keep going. If you mess up, simply get back on track the next day. Taking care of yourself is a lifelong journey.
You will receive up to 12 sessions per month, home workouts, 1 optional hike per week, Herbalife Meal Replacement (30 meals- optional), and a private whatsapp community group with others doing the program. We recommend a commitment of at least 3 months at a time & for clients to enjoy 1 - 2 healthy smoothies per day in replace or with your regular meals. This is now our main program in replace of our pre Covid-19 program called "Lifestyle Program".
This program can be completed from home, the gym or anywhere in the world. E-books coming soon...
Check out some of our results here or below.
Monday, Wednesday & Friday
Morning: 5:30am, 6:30am, 7:45am, 8:30am, 9:15am, 10am, 10:45am
Afternoon/ Evening: 4:00pm, 4:45pm, 5:30pm, 6:15pm & 7pm.
8pm is a live zoom workout for Nitro Online members.
NITRO 300 FAT LOSS PROGRAM SCHEDULE
Monday: HIIT + FULL BODY
Tuesday: LIGHT CARDIO OR REST
Wednesday: HIIT + FULL BODY
Thursday: LIGHT CARDIO OR REST
Friday: HIIT + FULL BODY OR 5X5 STRENGTH TRAINING
SATURDAY/ SUNDAY: LIGHT CARDIO OR REST
INTERMEDIATE TO ADVANCE
Monday: HIIT + Legs + Glutes
Tuesday: IIT + Push (Chest, Shoulders, Tris) --> ONLINE
Wednesday: HIIT + Booty Isolation
Thursday: LIIT + Back & Bis --> ONLINE
Friday: HIIT + Full Body Strength Training or Rest day
Saturday: Flexibility & Mobility
Sunday: 15 - 30 Mins Cardio Or Chest/Back Or Rest Day
* We do core everyday (Abs, Obliques, Deep Ab Muscles & Low Back
Due to covid-19 we are only taking on a limited amount of clients for this program. Please use the form to register or inquire.
FREE SHAKEGANG NUTRITON PLAN
NITRO 300 PROGRAM GUIDELINES
ENJOY 1 -2 HEALTHY SHAKES IN REPLACE OF YOUR MEALS.
ENJOY 1 BIG BALANCED LUNCH EVERYDAY.
FOLLOW THE NITRO 300 WORKOUT SCHEDULE (MONDAY - THURSDAY IS MANDATORY). WE RECOMMEND FOLLOWING THE PROGRAM EVERYDAY WITH NINKO FOR AMAZING RESULTS.
EVERY WORKOUT WE STRETCH, PERFORM 10 MINS HIIT (20 SECONDS ON 10 SECONDS OFF), MAIN WORKOUT (30 SECONDS WORK OR 16 REPS PER EXERCISE), & 5 -10 MINUTES OF CORE.
IF YOU HAVE A BAD DAY OR MEAL, SIMPLY GET BACK ON TRACK AS SOON AS POSSIBLE. THIS IS A LIFE LONG JOURNEY.
ON DAYS YOU PLAN TO HAVE A BAD HIGH CALORIE MEAL: MAKE SURE YOU HAVE SHAKES FOR THE OTHER 2 MEALS OR LOW CALORIE MEALS LIKE A PROTEIN AND VEGGIE ONLY.
CONSUME AT LEAST 100G OF PROTEIN PER DAY.
DRINK 8 - 12 CUPS (2-3L) OF WATER PER DAY.
SLEEP 6 - 8 HOURS PER DAY. NEED THIS FOR BETTER RESULTS!
ENJOY THE PROCESS. BE PATIENT AND THROW AWAY THE SCALE :)