The CSR Strength Program

 

DROP FAT & GET STRONGER

The CSR Strength Program is 100% remote, unless you reside in Long Beach, CA, where you can visit our Strength Studio in downtown Long Beach. We are going to provide you with everything you need to eat right, get stronger, and get leaner, includng our 200+ page CSR Strength Training Workout Guide and CSR Trainerize Online App. This will be your road map for your first 6-months. All you have to do is follow the guide, track your Calories, Steps, and Reps, and you will get to where you want to be. We provide the plan, your coaching team holds you accountable, and supports you along the way. You can also track and share your daily and weekly nutrition and workout progress with your coach via our online app if you choose to.

 

200+ Page Workout Guide

The entire CSR Strength Training Program is layed out for you. You follow the workout, and track your calories, steps, and reps daily. Just do the work, and track it! You can also use the online CSR Trainerize App.

 

 

CSR Trainerize App Online

In addition to the CSR Strength Training Guide in PDF format, you'll get access to our CSR Trainerize Online App. You can track your calories, workout stats, and much more. This helps your CSR Strength Coach help you!!

 

 

Big Muscle Exercises = Strength

Our program is centered around major muscle groups and Big Muscle Exercises, such as push-ups, pull-ups, air squats, lunges and more. When executed correctly with good form, using a progressive overload strategy, muscle gains will be substantial, not only to the largest muscle groups (legs, back, chest, and butt), but to supporting muscle groups, such as your arms and traps. Strength training combined with proper nutrition and daily steps is the key to adding muscle, losing fat, and improving your overall fitness level.

 

Pull-Up

 There is nothing more impressive than watching someone crank out 10+ perfect pull-ups with no swinging. Pull-ups are an essential exercise when building a wide and muscular back. For beginners, the lat pull-down is a great alternative until pull-ups are feasible, or using a band to support you on the pull-up bar. If you don't go to a gym, get a pull-up bar for home, or go to the park/playground. Pull-ups are addictive!

 

 

Push-Up

 Push-ups for life! You can do them anywhere, and they are a great exercise to not only build your chest, but strengthen your entire core, arms, shoulders, and back. With the CSR Strength Program you have no excuses, because you can do our workouts anywhere.

 

 

Air Squat

 The air squat is one of the best exercises you can do for the lower-body. The deeper you can go, the more you will get out of the exercise. The air squat is a big part of what we do at CSR.

 

 

Pistol Squat

But I need weights to get strong and muscular legs. Nope. 1 in 100 people can do 10 Pistol Squats per leg. The guy who can squat 400 pounds often times can't even do more than 1.

 

 

Lunge

The lunge works the the entire leg, and like air squats, works that booty!

 

 

Abs

Abdominal work is important. Unfortunately, many people do very little ab work until they get down to a body fat percertage where they are visible. You'll be doing ab work from day one, so by the time you've dropped the fat, your abs will be visible.

 

 

Steps to Success

Getting your steps in daily is the key to life and longevity. Whether you run, walk, or hit stairs, steps are the magic behind keeping your body loose, and knocking fat off without too much thought or effort. Incline walking or walking/running stairs will take your fat burning to a new level. Unlike running, step work is lower impact on your feet, knees, and joints, and builds muscle too when walking at an incline or up stairs. 50k to 100k steps per week will be your goal.

 

 

Move While Resting

When resting between sets, keep moving! Walk to get water or walk in place. Standing air twists are great too. The key is to keep moving throughout the workout and perform low intensity movements while resting during the 1 to 2-minute period. Never sitdown during a workout, unless you are stretching.

 

 

Weekly Time Commitment

 You will complete THREE workouts per week, with an optional 4th workout depending upon how you feel. You should be able to knock out the workouts in no more than 30 to 45 minutes. You will be working hard, but you are not going to kill yourself! CSR will provide your workout plan so you know excactly what to do. You'll complete one upper-body workout per week, one lower-body workout per week, and one full-body workout per week, plus the additional 4th workout if your body is up for it.

 

 

Keep it SIMPLE & Don't Overtrain!

 The biggest mistake we all make is overtraining. The fact is, when Big Muscle Exercises are the focus of your workouts, rest is needed, and more rest is better. You'll find that your gains will be exceptional by keeping it simple, sticking to the basics, working hard, and allowing your muscles to heal and grow on your off days. We focus on quality and intensity over quantity.

 

 

A Meal Plan Just for You

 Your meal plan is outlined in your CSR Strength Training Guide & Online. You will have a daily calorie goal and protein goal. The rest you can fill with carbs and fat that you do not even need to track if you don't want to. There is no guess work involved. All you have to do is follow the plan, do the work, track your activity, and watch yourself develop at a rate you are going to be beyond satisfied with.

 

 

Motivational Support

Life is busy, hard, and full of daily challenges that can bump you off track. Your Strength Team is going to help you stay motivated every single day and build the discipline and habits needed to sustain a high level of fitness long-term. We check in with you each morning via text / email / voicemail to help you stay focused on your goals. Even a simple reminder can set-up your day for success.

 

 

Weekly Coaching Zoom Calls

You can join our weekly Coaching Zoom Calls where you can bring your questions, achievements, and even your failure moments for the previous day or week. These calls are optional and usually last 30 minutes. CSR meetings are a great way to help you stay connected, motivated, and in a positive mindset, which is the key to hitting your goals and staying on track! Coaching Zooms calls are held every Monday and Thursday at 5:30am PST and 5:30am EST.