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check_circle For newcomers or seasoned gym-goers, the Weightlifting Transformation Journal is your trusted partner. It offers a robust plan with 65 workouts to help you start strong and keep lifting with confidence.
check_circle The Morning Sidekick Journal is for both night owls AND early birds. In just 5 minutes a day, you’ll elevate your morning routine.
check_circle The Gratitude Sidekick Journal is for both the fulfilled AND those seeking more. In just 5 minutes a day, you'll experience the power of gratitude.
check_circle The Sleep & Evening Routine Sidekick Journal is for both night owls AND early birds. In as little as 5 minutes a day, you’ll get the most out of your evenings and consistently get the best sleep of your life.
check_circle The Meditation Sidekick Journal is for both the restless mind and the seasoned meditator. In as little as 5 minutes a day, you’ll find inner calm, enhance self-awareness, and embrace a deeper sense of tranquility.
check_circle If you feel like you’ve lost control of your relationship with your phone and other digital devices, the Screen Time Sidekick Journal is for you. In as little as 5 minutes a day, you’ll rediscover the joys of the offline world, enhance personal relationships, and find serenity away from the screen.
check_circle If cluttered corners and overflowing spaces have left you feeling overwhelmed in your own home, the Home Organization Sidekick Journal is for you. With bite-sized actionable steps, you'll rediscover the peace that comes with a well-organized space.
check_circle If navigating the world of diets and nutritional information feels daunting, the Nutrition Sidekick Journal is for you. With insightful daily entries, you'll cultivate a deeper understanding of your body's needs, establish a nourishing relationship with food, and embrace a lifestyle that enhances both your physical and mental well-being.
check_circle Whether you're feeling lost in financial chaos or planning your next big purchase, the Budgeting Sidekick Journal offers the clarity you seek. In just a few minutes each day, you'll gain insight into your spending patterns, prioritize your financial goals, and establish a sustainable budgeting routine.
check_circle Whether you're feeling lost in financial chaos or planning your next big purchase, the Budgeting Sidekick Journal offers the clarity you seek. In just a few minutes each day, you'll gain insight into your spending patterns, prioritize your financial goals, and establish a sustainable budgeting routine.
check_circle Whether you're stepping into the world of fitness for the first time or seeking to intensify your existing routine, the Bad Ass Body Goals Sidekick Journal is your playbook. Dive into tailored workouts, track your progress, and watch as your strength and endurance soar.
check_circle Whether you're just beginning your journey with yoga or deepening your existing practice, the Yoga Journal is your compass. Delve into curated sequences, embrace the flow, and discover a more balanced, centered self.
check_circle If you're battling the effects of prolonged sitting and hunching or generally feel tense, the Stretching Sidekick Journal is your answer. Explore routines designed to alleviate tightness, enhancing flexibility and comfort.
check_circle Whether you're juggling multiple commitments, aiming to declutter your schedule, or just seeking to make the most of your day, our Daily Planner is an essential companion. It's designed to bring clarity amidst chaos and guide your day with purpose.
check_circle For newcomers or seasoned athletes, the Bodyweight and Dumbbell Transformation Journal is your trusted partner. The combo offers a robust plan with 130 total workouts to help you start strong and keep you working out with confidence.
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The Phoenix Framework is built to help you:

Get results with no risk: Get fit or get your money back, no questions asked.
Stay engaged with beautiful, full-color print designs across everything included.
Make fitness a lifelong habit by incorporating the latest behavior change science.
Get held accountable to making continual progress with the built-in accountability system.
Customize your workouts to perfection with 75+ new workout cards.
Know exactly what to do with included video demonstrations for every exercise.
Never let time be an excuse with the new 15-min ‘Lite’ workouts available every day.
See and feel your progress with the included tactile, peel-off habit-tracker.

Bonuses included:

Do less work for better results with the ‘Create Your Winning Habitat’ module.
Bounce back if you lose consistency using the ‘Recovery Playbook’ module.
Drastically improve your results with a customizable nutrition plan that’s perfect for you.
Stay up-to-date with the newest science and research with continual updates.
Get what you want when you want it with digital access available from any device.
Get built-in lifetime value. The above and more are included in every purchase of The Phoenix Framework, forever.

The Phoenix Framework is your all-in-one system to get fit once and for all. Behavior-change science is made simple with this product that helps you make fitness a regular part of your life. It consists of 5 powerful components:

Transformation Journal - Use this to build your habit.
Elevate Card Deck - Use this to enhance and maintain your habit.
Burndown Habit Tracker - Use this to interactively visualize your progress.
Access to the Eternal Vault - Get lifetime access to a digital library of resources that help you troubleshoot any obstacle you face along the way.
Access to the Guardian Accountability System - Stay consistent, engaged, and motivated by getting held accountable using this innovative system.

Premium Build Quality:

All components of The Phoenix Framework are built with durable, high quality materials while being sustainably sourced. Experience a rich, tactile experience with each product that will last for years.

This bundle contains both the Bodyweight Phoenix Framework and the Dumbbell Phoenix Framework.

The Phoenix Framework is your all-in-one system to get fit once and for all. Behavior-change science is made simple with this product that helps you make fitness a regular part of your life. Each Phoenix Framework consists of 5 powerful components:

Transformation Journal - Use this to build your habit.
Elevate Card Deck - Use this to enhance and maintain your habit.
Burndown Habit Tracker - Use this to interactively visualize your progress.
Access to the Eternal Vault - Get lifetime access to a digital library of resources that help you troubleshoot any obstacle you face along the way.
Access to the Guardian Accountability System - Stay consistent, engaged, and motivated by getting held accountable using this innovative system.

Premium Build Quality: All components of The Phoenix Framework are built with durable, high quality materials while being sustainably sourced. Experience a rich, tactile experience with each product that will last for years.

This bundle contains the Bodyweight Phoenix Framework, Dumbbell Phoenix Framework and Weightlifting Phoenix Framework.

The Phoenix Framework is your all-in-one system to get fit once and for all. Behavior-change science is made simple with this product that helps you make fitness a regular part of your life. Each Phoenix Framework consists of 5 powerful components:

Transformation Journal - Use this to build your habit.
Elevate Card Deck - Use this to enhance and maintain your habit.
Burndown Habit Tracker - Use this to interactively visualize your progress.
Access to the Eternal Vault - Get lifetime access to a digital library of resources that help you troubleshoot any obstacle you face along the way.
Access to the Guardian Accountability System - Stay consistent, engaged, and motivated by getting held accountable using this innovative system.

Premium Build Quality: All components of The Phoenix Framework are built with durable, high quality materials while being sustainably sourced. Experience a rich, tactile experience with each product that will last for years.

The Phoenix Framework WORKS. It is the best investment for your fitness you could ever make — and we designed our guarantee to reflect that.

If you use it and aren’t happy with the results within 1-year of purchasing, send it back to us and we will refund you in full, no questions asked. Valid only for purchases made on habitnest.com.

Shipping: Orders ship out within 1 business day.

US Orders: Typically arrive within 2-7 business days.

International Orders: Typically arrive within 10-18 business days, barring customs inspections. There should be no additional customs fees upon delivery.

Returns: We offer a 60-day return policy for purchases made on habitnest.com.

Shipping: Orders ship out within 1 business day.

US Orders: Typically arrive within 2-7 business days.

International Orders: Typically arrive within 10-18 business days, barring customs inspections. There should be no additional customs fees upon delivery.

Returns: We offer a 60-day return policy for purchases made on habitnest.com.

1. The Transformation Journal

Everything you need to get started: 65 guided workouts and progress tracker.

2. Exercise Videos

Have impeccable form, always: Each workout has a QR code you can use to access detailed workout videos.

3. Fitness Card Deck:

Fully customizable: Build your perfect workout using 70+ beautifully-designed workout cards.
The perfect challenge: Includes 8 Challenge Cards you can stack to create the perfect level of intensity.
Built to last: Durable and sweat-resistant.

4. Other Included Bonuses:

Stay accountable and consistent: The foolproof accountability service that will get you working out whether you feel like it or not.
The ‘busy-day’ antidote: 15-min “Lite” workouts readily available for when you’re low on time.
Ongoing visual motivation: A physical habit tracker you can hang on your wall and peel off each day you complete.
Get back on the wagon: 10 unique “recovery” modules so life never gets in the way of your results.
Results that LAST: Bite-sized lessons rooted in behavior-change will lead to lasting change.

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Weightlifting Transformation Journal - Lite Workout 11: Back & Abs

Weightlifting Transformation Journal

Lite Workout 11: Back & Abs

Superset

Perform one set of Exercise 1 immediately followed by one set of Exercise 2, then rest.
Repeat this sequence for all four sets of each exercise.

Set 1: 10-15 Reps
Set 2: 8-12 Reps
Set 3: 6-8 Reps
Set 4: 10-15 Reps

Set 1: 10-15 Reps
Set 2: 8-12 Reps
Set 3: 6-8 Reps
Set 4: 10-15 Reps

Note: If you lack the equipment needed to perform the above exercises, choose one of the following options:

Substitute the superset exercises with available home equipment or bodyweight alternatives.
Or, complete 5-6 total circuits of the exercises below as your entire ‘Lite’ workout.

Circuit

Perform each of the three exercises below consecutively, then rest for 30-60 seconds.
Repeat this sequence until you complete 2-3 total circuits.

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