Thank you for committing to yourself.

Exercise Demo

Watch the video below for a demonstration of every exercise in the program.

Suggested Schedule

This is an example. You can move the workouts to any day that works for you. For the second week, do workouts 4, 5, and 6.

Workout Music

Song Suggestions
Black Panther – Lady Leshurr
Jump In – Lion Babe
Guerrilla Radio – Rage Against the Machine
Make Me Feel – Janelle Monae
Bonfire – Childish Gambino
Antidote – Swedish House Mafia
Personally – P Square
Born For Greatness – Papa Roach

Here are 50 more songs for workouts.

Workout Playlists
I have created a variety of workout playlists on youtube.
Here’s an old school hip hop playlist.


  1. Grilled vegetables taste amazing! So does a sweet potato and grilled salmon. So does greek yogurt with apples. Eating healthy is not suffering. You just have to find the right combination.
  2. Stock your kitchen with good things so you won’t be tempted with “bad” things.
  3. When eating “bad” things, keep it real. ‘This is an entire bag of powdered donuts. I see what’s happening here but I’m still gonna eat it – because I love these things! I will not complain about how I shouldn’t have done what I’m about to do.’
  4. Follow healthy food bloggers, such as Minimalist Baker, Sweet Potato SoulOh She Glows, Eat This.