Muscle gain & Fat Loss program

TRAIN WITH ALLAN

Muscle gain & Fat Loss program

TRAIN WITH ALLAN

Plan for Workout

This is the ideal program for all individuals who are looking to kickstart their fitness journey and who would like to be guided on how to start with their fitness routine. The program is set for beginners and those with ntermediate levels of fitness as well. Depending on how much you have progressed, you can move from the beginner to intermediate sessions in order to work on different goals. Videos of the workout forms will be shared in a youtube link. Mandatory Warm-ups & cool downs will be included for each workout.

Plan for Workout

This is the ideal program for all individuals who are looking to kickstart their fitness journey and who would like to be guided on how to start with their fitness routine. The program is set for beginners and those with ntermediate levels of fitness as well. Depending on how much you have progressed, you can move from the beginner to intermediate sessions in order to work on different goals. Videos of the workout forms will be shared in a youtube link. Mandatory Warm-ups & cool downs will be included for each workout.

WORKOUTS

Bodyweight training, Weight training, endurance training, core training, Olympic lifting training, Functional training

WORKOUTS

Bodyweight training, Weight training, endurance training, core training, Olympic lifting training, Functional training

AVERAGE DURATION

45 – 75 Mins

AVERAGE DURATION

45 – 75 Mins

EQUIPMENTS

Dumbel

EQUIPMENTS

Dumbel

DIFFICULTY

Scalable Workouts

DIFFICULTY

Scalable Workouts

INTENSITY

Moderate Intensity

INTENSITY

Moderate Intensity

Sample workout

Sample workout

Monday

Warm up: @ 0:00

400m row/run/1k airdyne

5 Suryanamaskars

2 rounds. 30secs each

Skipping

Squats

Jumping Jacks

Step ups

 

mobility: @ 10:00

2 rounds

10 forward leg swings

10 light wt goblet squats

10 wall squats

 

WOD: @ 25:00

every 2mins for 10mins

5 back squats @ inc wt

 

 

afterwod: @ 40:00

15mins amrap

10 calories

15 box jumps @ 24″/20″

20 wall ball shots @ 20/14

Tuesday

warm up: @ 0:00

400m row/run/1k airdyne

5 Suryanamaskars

3 Rounds

10 hands of push ups

10 shoulder disloactes

10 banded pull aparts

 

mobility: @ 10:00

2 Rounds

10 ext. rotations horizontal

10 shoulder blade stability

10 ext. rotations vertical

 

wod: @ 25:00

every 2 mins for 10 mins

5 shoulder press @ inc wt

follow the same way of teaching as the back squats,

abs in between sets

afterword: @ 45:00

21-15-9 (15mins cutt off)

thrusters @ 95/55

sit ups

end the wod with a 400m

row or cycle

 

 

Monday

Warm up: @ 0:00

400m row/run/1k airdyne

5 Suryanamaskars

2 rounds. 30secs each

Skipping

Squats

Jumping Jacks

Step ups

 

mobility: @ 10:00

2 rounds

10 forward leg swings

10 light wt goblet squats

10 wall squats

 

WOD: @ 25:00

every 2mins for 10mins

5 back squats @ inc wt

 

 

afterwod: @ 40:00

15mins amrap

10 calories

15 box jumps @ 24″/20″

20 wall ball shots @ 20/14

Tuesday

warm up: @ 0:00

400m row/run/1k airdyne

5 Suryanamaskars

3 Rounds

10 hands of push ups

10 shoulder disloactes

10 banded pull aparts

 

mobility: @ 10:00

2 Rounds

10 ext. rotations horizontal

10 shoulder blade stability

10 ext. rotations vertical

 

wod: @ 25:00

every 2 mins for 10 mins

5 shoulder press @ inc wt

follow the same way of teaching as the back squats,

abs in between sets

afterword: @ 45:00

21-15-9 (15mins cutt off)

thrusters @ 95/55

sit ups

end the wod with a 400m

row or cycle

 

 

Muscle gain & Fat Loss program

RS. 2500 

In this one month you will experience

something very new and definitely see an

increase in strength, stamina, flexibility and

overall fitness and depending in where you are

physically when you started this one month

you will also start seeing your body transform.

Muscle gain & Fat Loss program

RS. 2500 

In this one month you will experience

something very new and definitely see an

increase in strength, stamina, flexibility and

overall fitness and depending in where you are

physically when you started this one month

you will also start seeing your body transform.

Testimonials

I have been a member of Allan’s for almost a year now. The workouts have also been very consistent since the time this Covid lockdown began.The workouts have been 5 days a week although it has been a lot of bodyweight training you can never estimate the kind of training he has been giving us. It has always been challenging, Allan uploads alll the “WOD” on the WhatsApp group.The coaches have always pushed us to the our extremes and encouraged us to complete the workouts. There is definitely been an increasing in our mobility, flexibility and the overall strength. The workout are very concise & it is not more than 45 minutes… So, one definitely can take out 45 minutes from some part of your day to work towards your overall health…I hope you’ll will atleast give it a shot and atleast join for a trial! All thanks to Allan and his team ! Cheers guys.

 

Maneet Singh

I have been a member of Allan’s since June 2019…So, its almost 10 months & I  have really enjoyed it and it has really benefitted me, in terms of my fitness levels. Allan is very innovative in the “WOD” that he gives us and the coaches, Rishabh and Kunal, are very dedicated. They really push you to your extreme & get the best out of youI am really thankful that in these tough times of COVID, Allan has been there and he is been motivating us for the workouts and sending the WODs on the WhatsApp group and taking these Zoom classes online. I have been regularly attending these classes and the coaches are great and i really appreciate how innovate & that they give us home workouts without any heavy duty gym equipments and any kind of weights. I love doing cross functional training with them. Thank you.

 

Vinay Kedia

I am from Bengaluru & I would  like to share my experience about training with Allan Thomas. So a month ago, I was very hesitant about working out from home simply because i had no access to a gym or weights. Allan has helped me figure out that with a well curated workout like his, you dont really need to be at the gym everytime to condition your body and see results. Its been just over a month since  I have been working with Allan and I have already started seeing such great changes in my body, his workouts are so well curated especially for me because I have gone through a axial reconstruction surgery few months back and my movements were already restricted. Allan helped me figure out what I can and what I can’t do and by gradually working around my comfort zone a little bit to make me comfortable and ensure that I do not injure myself. I am also pushing myself to get the results i want .I think its been a really holistic experience for me especially because Allan’s there to push me, encourage me along with other members from his Mumbai centre on our online classes where everyone is motivating each other so its a really nice experience working with them and i honestly can’t wait to continue and work more with Allan. Its been a great experience and I’ll see you soon at the box! Thanks Allan and to his team !

 

Ritvik Roy (Bengaluru)

I have been training with Allan before & even during this lockdown with the dailu workout schedules from him. And, its been amazing…I am getting great results and the workout is being done through Zoom calls with them and I’m shocked & pleasantly surprised since I never knew that home workouts could also be so exciting and energizing with some weights and a watter bottle! The workout schedules is so amazing, super fun and very exhausting too. I am loving it. My strength and muscles have been developing and improving a good pace. I am sure once the lockdown is over, I am going to be super muscular and much more. I would like to actually specially thank Allan and his team for keeping me continously motivated even during the lockdown. Thanks a lot!

 

Mayank Goenka

Testimonials

I have been a member of Allan’s for almost a year now. The workouts have also been very consistent since the time this Covid lockdown began.The workouts have been 5 days a week although it has been a lot of bodyweight training you can never estimate the kind of training he has been giving us. It has always been challenging, Allan uploads alll the “WOD” on the WhatsApp group.The coaches have always pushed us to the our extremes and encouraged us to complete the workouts. There is definitely been an increasing in our mobility, flexibility and the overall strength. The workout are very concise & it is not more than 45 minutes… So, one definitely can take out 45 minutes from some part of your day to work towards your overall health…I hope you’ll will atleast give it a shot and atleast join for a trial! All thanks to Allan and his team ! Cheers guys.

 

Maneet Singh

I have been a member of Allan’s since June 2019…So, its almost 10 months & I  have really enjoyed it and it has really benefitted me, in terms of my fitness levels. Allan is very innovative in the “WOD” that he gives us and the coaches, Rishabh and Kunal, are very dedicated. They really push you to your extreme & get the best out of youI am really thankful that in these tough times of COVID, Allan has been there and he is been motivating us for the workouts and sending the WODs on the WhatsApp group and taking these Zoom classes online. I have been regularly attending these classes and the coaches are great and i really appreciate how innovate & that they give us home workouts without any heavy duty gym equipments and any kind of weights. I love doing cross functional training with them. Thank you.

 

Vinay Kedia

I am from Bengaluru & I would  like to share my experience about training with Allan Thomas. So a month ago, I was very hesitant about working out from home simply because i had no access to a gym or weights. Allan has helped me figure out that with a well curated workout like his, you dont really need to be at the gym everytime to condition your body and see results. Its been just over a month since  I have been working with Allan and I have already started seeing such great changes in my body, his workouts are so well curated especially for me because I have gone through a axial reconstruction surgery few months back and my movements were already restricted. Allan helped me figure out what I can and what I can’t do and by gradually working around my comfort zone a little bit to make me comfortable and ensure that I do not injure myself. I am also pushing myself to get the results i want .I think its been a really holistic experience for me especially because Allan’s there to push me, encourage me along with other members from his Mumbai centre on our online classes where everyone is motivating each other so its a really nice experience working with them and i honestly can’t wait to continue and work more with Allan. Its been a great experience and I’ll see you soon at the box! Thanks Allan and to his team !

 

Ritvik Roy (Bengaluru)

I have been training with Allan before & even during this lockdown with the dailu workout schedules from him. And, its been amazing…I am getting great results and the workout is being done through Zoom calls with them and I’m shocked & pleasantly surprised since I never knew that home workouts could also be so exciting and energizing with some weights and a watter bottle! The workout schedules is so amazing, super fun and very exhausting too. I am loving it. My strength and muscles have been developing and improving a good pace. I am sure once the lockdown is over, I am going to be super muscular and much more. I would like to actually specially thank Allan and his team for keeping me continously motivated even during the lockdown. Thanks a lot!

 

Mayank Goenka

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Get In touch With us