This document outlines a 3-week training and nutrition plan to help users lose 15-30 pounds in 90 days or less. Each week follows the same schedule of full body circuit training sessions focusing on bodyweight exercises 3 times per week, with daily walks and outdoor activities on non-training days. The circuits provided increase in difficulty from week to week. Proper warmups and rest periods are recommended between rounds. Users are advised to consult a physician before beginning the program and exercise at their own risk.

1. SIMPLE 21-DAY TRAINING AND
NUTRITION PLAN
Your jump start to losing 15 - 30 lbs over the next 90
days or less by implementing 3 simple habits

2. WEEK ONE
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Body Weight
Circuit 1
Rest Walk Rest
Body Weight
Circuit 1
Do
something
outdoors
Rest

3. WEEK TWO
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Body Weight
Circuit 1
Rest Walk Rest
Body Weight
Circuit 1
Do
something
outdoors
Rest

4. WEEK THREE
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Body Weight
Circuit 1
Rest Walk Rest
Body Weight
Circuit 1
Do
something
outdoors
Rest

5. Circuit 1
Bodyweight squats: 10 reps
Modified Push-ups: 10 reps
Walking lunges – 10 each leg
Dumbbell rows (using a gallon milk jug or another weight): 10 each arm.
Plank: 15 seconds
Modified Jumping jacks: 30 reps
* Complete 3 rounds w/ 1 minute rest between each round

6. Circuit 2
Reverse Lunge 8-10 reps
Pushup to Plank 6-8 reps each side
Bent Over Row 8-10 reps
Deadlift w/Dumbbells or milk jugs 8-10 reps
*Rest 1-2 minutes, repeat circuit for a total of 3 rounds to start

7. GENERAL WARM-UP
Jumping Jacks x 30 seconds
Squats x 30 seconds
Arms circles - x 30 seconds
Neck circles - 30 seconds
Jumping Jacks x 30 seconds
*The goal is to raise your body temp 1 degree

8. Disclaimer
Daddy Deadlifts strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical
condition and be able to participate in the exercise. Daddy Deadlifts is not a licensed medical care provider and represents that it has no expertise in
diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this
exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to
yourself, and agree to release and discharge Daddy Deadlifts from any and all claims or causes of action, known or unknown, arising out of Daddy
Deadlifts.
The information provided is not intended to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional
medical advice, or delay in seeking it because of something you have read in this program. Never rely on information on this program in place of
seeking professional medical advice.
Daddy Deadlifts is not responsible or liable for any advice, course of treatment, diagnosis or any other information, services or products that you
obtain through this program. You are encouraged to consult with your doctor with regard to this information contained on or through this program.
After reading through the content of this program, you are encouraged to review the information carefully with your professional healthcare provider.

9. QUESTIONS?
Email me at thomas@daddydeadlifts.com