CONQUER CIRCUIT WHAT S INSIDE: FITNESS PLAN MEAL PLANS NUTRITION TIPS GAIN STRENGTH & BURN FAT LEARN MORE AT MTNOPS.COM

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1 CONQUER CIRCUIT GAIN STRENGTH & BURN FAT WHAT S INSIDE: FITNESS PLAN MEAL PLANS NUTRITION TIPS

2 FITNESS PLAN INTRODUCTION One of the best ways to train and get a good all around workout, all while improve strength, burning fat and helping improve cardio, is circuit training. The Conquer Circuit Program is an easy to follow, 4 day a week program that will help you accomplish your personal health and fitness goals. Buckle up and enjoy your workout. It s gonna be a sweaty one. 6 // 30 // 4 TO 45 WEEK PROGRAM MINUTES A DAY DAYS A WEEK DIG DEEP. FIND YOUR WHY. BELIEVE IN YOURSELF. WE BELIVE IN YOU. You re reading this because you re ready to change and we re here to help. Our mission is to help you accomplish your goals of improving, enhancing and increasing your quality of health, fitness and overall well-being. Everyone has their why and personal reasons for taking the first step towards being a better version of themselves. Whatever it is, write it down and think about it often. Remember why you started and why you re making these changes. We believe in you - You should, too. My Why:

3 PERSONAL GOALS FITNESS PERSONAL Every journey starts somewhere and while we all have a number of things we want to improve in our lives, taking care of your health will empower you to take care of others and reach your goals. Before you start, follow these easy goal setting steps to start making changes today. STEP 1 // Write down your Goals STEP 2 // Set deadline to reach goals STEP 3 // Pick one day a week to self-reflect & evaluate progress FAILING TO PLAN IS PLANNING TO FAIL. - BENJAMIN FRANKLIN

NUTRITION OVERVIEW You re probably asking yourself, Where do I start? What Products should I take?

individual goals. Whether you want to lose weight or gain lean muscle, we ve got what you need.

CONQUER WEIGHT-LOSS COMBO CONQUER STRENGTH COMBO MEAL REPLACEMENT FAT BURNER CARDIO BOOST BODY CLEANSE INCREASE STRENGTH

Non-Stimulated Cardio Booster BLAZE // Fat Burner/Appetite Suppressant RENU // Gentle Digestive Cleanse INCLUDES: MAGNUM

4 NUTRITION OVERVIEW You re probably asking yourself, Where do I start? What Products should I take?. Don t worry, we ve done the homework for you and created the MTN OPS Conquer Combos to help you accomplish your individual goals. Whether you want to lose weight or gain lean muscle, we ve got what you need. Read more below to choose the best Conquer Combo for you. CONQUER WEIGHT-LOSS COMBO CONQUER STRENGTH COMBO MEAL REPLACEMENT FAT BURNER CARDIO BOOST BODY CLEANSE INCREASE STRENGTH EXPLOSIVE PRE-WORKOUT MUSCLE RECOVERY SUSTAINED ENERGY INCLUDES: AMMO // Whey Protein Meal Replacement ENDURO // Non-Stimulated Cardio Booster BLAZE // Fat Burner/Appetite Suppressant RENU // Gentle Digestive Cleanse INCLUDES: MAGNUM // Whey Protein Isolate + BCAAs YETI // Explosive Pre-Workout PHENIX // Muscle Recovery OX // Natural Testosterone Boost CAUTION: Consult your health care provider before taking supplements if you are pregnant, nursing or have any known medical conditions.

5 FITNESS PLAN OVERVIEW In this section, we ll break down our workout plan into 4 days that will cover this full body circuit program. Each day we ll breakdown every movement as well as how many sets, reps and rounds and the area of focus. Your mind and body will be pushed to the limit but when to going gets tough, push through and reflect on why you started. COMMIT TO CONQUER. DAY 1 FULL BODY DAY 2 UPPER BODY DAY 3 REST & RECOVER DAY 4 LOWER BODY DAY 5 SHOULDERS

6 VIDEOS AVAILABLE FOR EACH MOVEMENT AT MTNOPS.COM/FITNESS DAY 1 FULL BODY Kickstart your week with this head-to-toe full body circuit. It ll get you stretched, sweating and ready to conquer the rest of the week. Remember to own each rep and that it s all about quality and control. Get after it! COMPLETE 5 ROUNDS OF THE FOLLOWING MOVEMENTS. MOVEMENTS SET X REPS #1 BURPEES 1 X 10 #2 LUNGES 1 X 50 yards #3 HILL CLIMBERS 1 X 60 #4 NARROW PUSH-UPS 1 X 10 #5 CHIN UPS 1 X 10 #6 BOX JUMPS 1 X 10 #7 PLANKS 1 X 30 seconds

7 VIDEOS AVAILABLE FOR EACH MOVEMENT AT MTNOPS.COM/FITNESS DAY 2 UPPER BODY MOVEMENTS Day 2 is all about your upper body, including; arms, chest and back exercises. Get those dumbbells or resistance bands ready - They re about to go for a ride. COMPLETE 5 ROUNDS OF THE FOLLOWING MOVEMENTS. SET X REPS #1 HAMMER CURLS 1 X 10 #2 STRAIGHT CURLS 1 X 10 #3 ISOLATION CURLS 1 X 10 #4 DIAMOND PUSH UPS 1 X 10 #5 DIPS 1 X 10 #6 DB KICKBACKS 1 X 10 each arm #7 FLAT DB PRESS 1 X 10 #8 INCLINE DB PRESS 1 X 10 #9 INCLINE DB FLYS 1 X 10 #10 SUPERMANS 1 X 20 #11 BENT OVER DB ROW 1 X 10 each arm #12 GOOD MORNINGS 1 X 10

VIDEOS AVAILABLE FOR EACH MOVEMENT AT MTNOPS.COM/FITNESS DAY 3 REST & RECOVERY Rest & Recovery doesn t mean sit around on the couch eating potato chips.

8 VIDEOS AVAILABLE FOR EACH MOVEMENT AT MTNOPS.COM/FITNESS DAY 3 REST & RECOVERY Rest & Recovery doesn t mean sit around on the couch eating potato chips. Take your dog for a walk, the kids to a park or go hit the hot tub. Today is perfect for self reflecting, following up on your goals and making sure you ve got your diet and supplements dialed in. Enjoy today - You ve earned it.

9 VIDEOS AVAILABLE FOR EACH MOVEMENT AT MTNOPS.COM/FITNESS DAY 4 LOWER BODY MOVEMENTS You re rested, recovered and ready to kick some butt, pun intended. Today s Circuit includes some high volume leg and core movements. If you re wanting to tone up and turn those legs to granite, you ll love the next 45 minutes. Push yourself, you ve got goals to reach! COMPLETE 5 ROUNDS OF THE FOLLOWING MOVEMENTS. SET X REPS #1 BODY WEIGHT SQUATS 1 X 20 #2 DB LUNGES 1 X 10 each leg #3 GOBLET SQUATS 1 X 20 #4 BULGARIAN SQUATS 1 X 10 each leg #5 RDL DB 1 X 20 #6 CALF RAISES 1 X 20 each side

10 VIDEOS AVAILABLE FOR EACH MOVEMENT AT MTNOPS.COM/FITNESS DAY 5 SHOULDERS MOVEMENTS If you golf, dance, shoot bows, play volleyball or just life an active lifestyle, you know how important shoulders are. Take today to dig deep and feel each rep. Strength through control is key for a successful shoulder day. Feel the burn baby! COMPLETE 5 ROUNDS OF THE FOLLOWING MOVEMENTS. SET X REPS #1 BAND PULL APARTS 1 X 10 #2 DB SIDE RAISES 1 X 10 #3 DB FRONT RAISES 1 X 10 #4 DB STANDING PRESS 1 X 10 #5 DB UPRIGHT ROWS 1 X 10 #6 BENT OVER REARDELT RAISES 1 X 10 #7 LYING ONE ARM LAT RAISE 1 X 10 #8 SEATED SHRUGS 1 X 10

11 WE ALSO OFFER 4 CALORIE BASED MEALS PLANS THAT YOU CAN PRINT OFF AT MTNOPS.COM/FITNESS MEAL PLAN EXAMPLE Nutrition is a critical component to your success when working to lose weight and getting into shape. It doesn t matter how hard you train, if your diet and nutrition aren t in check, you ll be spinning your wheels. In this section we ll dive into straight-forward, easy to follow guidelines that will keep your metabolism fired up and your body performing at it s very best. 6:30 AM 4 Whole Eggs 1/2 Cup of Oatmeal 1 Cup of Berries 1.5g PROTEIN MACRO INTAKE CALCULATOR X = PER POUND BODY WEIGHT X = DAILY AMOUNT 9:00 AM 1 Scoop of AMMO Whey Protein 1 Banana Half an Avacado 2g CARBS 0.5g FATS PER POUND BODY WEIGHT X = PER POUND BODY WEIGHT DAILY AMOUNT DAILY AMOUNT 12:30 PM 3:00 AM 6:30 PM 16 oz Yougurt 1/2 Cup of Fruit 1 oz of Almonds 1 Scoop of AMMO Whey Protein 1 Tbsp of Peanut Butter 4 oz Turkey Breast 1 Cup of Broccoli 1 Cup of Rice (Brown/White) MEAT REPLACEMENT Lean Steak Lean Pork Wild game (Elk, Deer, Bison) Fish Turkey VEGETABLE REPLACEMENT Asparagus Green Beans Spinach Cauliflower Eggplant Romain Salad CARB REPLACEMENT Whole Wheat Bread Pita Bread Quinoa Sweet Potato Whole Wheat Pasta

EXAMPLE OF A SCHEDULE FOR PHASE 1

EXAMPLE OF A SCHEDULE FOR PHASE 1 G E T T I N G S T A R T E D DAYS Each phase of the program has workout days. Repeat the workout days without skipping a day. For example, in phase 1, after day 4, your next workout would be day 1 again.