Your cardio should MATCH your lifting. If your strength exercise is controlled and your supersets are pushing intensity, your cardio should support that—not kill your recovery. 🏃🏽‍♂️ Steady State Cardio • Controlled pace • 30–45 minutes • Heart rate stays moderate • Great for recovery + fat loss 🔥 Vigorous Cardio • Higher intensity • 20–30 minutes • Push the pace, but stay controlled • Great for endurance + conditioning 📍 Weekly Goal: 150 minutes of moderate cardio OR 75 minutes of vigorous cardio Remember: Training smarter > just doing more Phase 2 is about strength + endurance. Lift with purpose. Recover with intention. No random cardio. Everything should connect. Comment “LOCKED IN” if you’re staying disciplined this week. 👇🏽

Slow reps create real results. In Phase 2, the second movement of your superset is where control takes over. 4 seconds down 2 second hold 1 second up That’s where stability is built. That’s where time under tension creates growth. Fast reps cheat progress. Slow down. Feel every rep. Own every rep. Comment “CONTROL” if you’re locked in. 👉 Full 4-2-1 Tempo Breakdown PDF is now in the Classroom.

Workout #4 just dropped in the classroom. Remember — tempo is everything. First movement: controlled strength. Second movement: slow stability. 4-2-1 tempo = 7 seconds each rep. That second movement is time under tension. YOU WILL FEEL THE BURN. Burn is growth. Control is strength. Have fun with this one. 👉🏾 Go to the classroom and download Workout #4. Comment “WORKOUT 4” when you’re locked in.

New week. New work. No shortcuts. Workout #4 is here and this one is all about controlled strength + stability under fatigue. First movement = strength exercise at a moderate tempo. Second movement = stability work with full control using that 4-2-1 tempo. 4 seconds down. 2 second hold. 1 second up. That time under tension is where the growth happens. Remember — don’t rush the reps. Control builds results. Stability exposes weakness. Burn = growth. Show up. Stay locked in. Finish strong. 👇🏾 Comment “WORK” when you complete Workout #4

Fear will talk you out of everything growth is asking you to step into. This young king is only 24, chasing his goal of joining the police force. Never did a box jump before. Fear was there. Doubt was there. But so was courage. And courage won. Sometimes growth looks like one jump. One rep. One decision to stop doubting yourself. You don’t need perfection. You need belief. Push past fear. That’s where your next level lives. Proud of this work 💪🏾🔥 Comment “LEVEL UP” if you’re choosing growth over fear.