Breakdown of ShaunT’s “Dig Deeper” on BODi

Breakdown of ShaunT's new 12 week Beachbody/BODi in-home fitness physique program "Dig Deeper"

Dig Deeper is an innovative 12-week fitness program designed to transform your physical fitness through well-structured phases and diverse workout routines. It encompasses a total of three phases, each lasting four weeks, and is tailored to those who are serious about reshaping their physique and enhancing their strength.

Program Structure

  • Duration: 12 weeks, divided into 3 phases of 4 weeks each.
  • Workout Schedule: 6 days a week, with each session lasting between 30 to 50 minutes.
  • Routine: Includes 5 days of weightlifting and 1 optional day of low-impact cardio.
  • Equipment Needed: A range of dumbbells (light, medium, heavy) and a workout bench.

What to Expect

  • Workout Types:
    • LIFTING: Dumbbells
    • Bro Splits focusing on Upper Body, Lower Body, Total Body, Chest and Back, Legs, Abs, and Glutes.
  • SETs and REPs:
    • Primarily 3 sets, but varies from 1 to 7 sets.
    • Reps range from a high of 20 to a low of 6.
  • Intensity and Effort:
    • Varied intensity, reps, sets, rest periods, and speed of exercises.
    • Emphasis on personal accountability to achieve goals.

Added Insights

  • Results:
    • Significant volume in lifting ensures muscle and strength gains.
    • Results are contingent on your own personal Intensity,Volume, Speed and Effort.
      Fror Reference:
      Intensity: Intensity refers to how hard the body is working during physical activity. This can be measured in various ways depending on the type of exercise. 
      Volume (Reps, Sets, Weight): Volume refers to the total amount of work done in a training session or over a period of time. In weight training, this is typically quantified by the number of repetitions (reps) and sets of each exercise, as well as the weight lifted. 
      Speed: Speed usually refers to the rate at which an exercise is performed.
      Effort: is a more subjective measure and refers to how hard an individual feels they are working during an exercise.
  • 4 Different Calendars:
    • Potentially offers 4 unique programs? I cannot confirm yet
  • Weight Selection:
    • Aim for challenging weights; the first set should leave two reps in the tank, and by the last set, you should be at your limit. Do not have a mindset of lift too much or always up your weight. 
  • Nutrition plan will drive your results

Phase Breakdowns

  1. Phase 1: Endurance and Hypertrophy (GIANT SETS)
    • Shaun, his coach and a cast member.
    • Focus on time under tension with 2 circuits of 5-6 exercises, repeated for 3 sets.
    • Descending ladders (20, 16, 12 reps), with the last exercise focusing on abs.
  1. Phase 2: Sculpt and Define (Super and Triple Sets)
    • Shaun and his coach.
    • Mainly 3 sets, with some 5 and 7 sets.
    • Super sets, triple sets, and a focus on sculpting and defining muscles.
  1. Phase 3: Build  Muscle Strength and Power? (Variety of Set Sizes)
    • Led solely by Shaun.
    • be prepared to LIFT and be challenged
    • Has everything as far of workouts, low rep heavy weight 
    • Diverse SETs ranging from 1 to 5 sets.
    • Incorporates single sets, super sets, triple sets, and quad sets.
    • Ascending and Descending ladder rep ranges 

Ideal Candidates

This program is versatile and can cater to a wide range of fitness goals. Whether you’re aiming for weight loss, physique improvement, or simply looking for a fun and challenging routine, Dig Deeper can be a suitable choice. However, it’s crucial to align the program with your personal goals, expectations, and equipment availability.

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The Pros

  • Combines elements of P90x and Body Beast.
  • Less of a group exercise class feel
  • Follow-along format with efficient rest and transition periods.
  • Variety in reps and sets for comprehensive strength and physique development.
  • Shaun’s motivating presence and credibility, reflecting his extensive training experience.
  • It’s a nice reflection of Shaun, his new knowledge, hard work over the last 18 months and recognized accomplishments which gives the program a level of credibility.
  • Suitable for gym, hotel gym
  • Its follow along format with efficient rest and transition periods.
  • Rest periods are good & needed! I like that they are built in, consistent and precise. If you feel you don’t need them, Reevaluate your weight selection and effort, you should require and use them 
  • Transitions between moves are adequate not as many pressing pauses with past programs
  • Shaun can be motivating – that is his superpower.
  • Shaun went through lifting and training for a competitive body building show show which makes him very familiar with style and terminology of training rather a “made for platform” program.
  • It’s a reflection of Shaun, his new knowledge, hard work over the last 18 months and recognized accomplishments which gives the program a level of credibility.
  • Plenty of variety of reps and sets to create volume, strength, and physique results.
  • Teaches the confidence and ability to lift heavier.
  • The 3 phases are great to provide results in different modalities needed to achieve results
  • Allows to go back and repeat a phase as a mini program in the future or currently.
  • Less than an hour, 50 mins, but feels like 30 mins.
  • Challenging 
  • Low impact, no jumping or explosiveness
  • Repeating workouts week to week to track progress.
  • Great evolution to Shaun from where he started in fitness,
  • Shaun is ripped, product of the product more the most part, walks the walk,

My Cons

These are my opinions, you are welcome to disagree, and not meant to attack.

  • Lack of an additional audio track for gym use. I wish there was an additional audio track to take to gym that was a “trainer track”. Without all of motivation and side talk. – I have told them that before, along with another trainer
  • Some audio issues due to recording environment; there is a bit of an echo in the audio because its on a concrete floor at times
  • Overemphasis on motivation for some users: Shaun is a motivator – I personally don’t need it. Its too much
  • IF you like variety of workout routines ALL the time the 4 week repetitiveness in workout routines might get you to
  • Lack of a specific nutrition plan or supplement line tailored to the program.
  • I want to play a drinking game for when he says Mind Muscle Connection. I despise marketing in my workouts it’s like a commercial break in a podcast. Where do I pay for the premium – cough cough – Trainer audio track?
  • I don’t need to do a mirror flex or shake my butt during a workout. I want to train – but I understand videos/workouts need a little of everything for every BODI – see what I did there.
  • Although the sets and reps do some progressive overload, I would like to have seen the sets and reps change in week 4. 3 weeks the same 4th week add volume. Just saying keep increasing weight is not going to get you stronger and build more muscle. Not a big one, there are 3 phases of change!
  • It’s an in-home fitness program that can be taken to the gym
  • No supplement line or nutrition plan to package with it – For a niche based program, I would have liked to see niche supplements and nutrition plans. I will make some recommendations based on goals.
  • At times it seems a little all over the place with exercise selection, however its a physique program, and if it worked for Shaun, then it worked.
  • Marketing leveraged on “Shaun’s Transformation” I don’t know his nutrition plan or supplements on his own physique I think people will want to know – BUT this is not do what Shaun did, this is do a program Shaun wrote and endorses. I am confident shaun covers this in his personal podcast Trust & Believe and or on his YouTube Channel.
  • Its a workout not a complete plan
  • I know the workout will be combine[fit in to] BODi’s containers. portion control and then 2b Mindet[flexible eating plan] I would like to think have seen this type of training program comes with a plan that matches the workouts and desired results.
  • No mobility. As I know most will not be doing a competitive show with their results – The about of lifting, sets, reps, intensity 5 days a week, this can cause limited range of motion and bind.

In Closing:

Additional Recommendations

  • Mobility: Incorporating a 10-minute stretch at the end of each workout. I would add in a 30-40 minute mobility and flexibility session on his LISS cardio days for overall health and physique improvement.
  • Recovery: Adequate recovery is essential for those engaging in this program at the intended intensity, effort, and speed. Get your sleep, and eat anti inflammatory foods
  • Nutrition: A specific nutritional plan is crucial for achieving significant strength and muscle gains. Eat your protein. 

Conclusion

The Dig Deeper program offers a comprehensive approach to fitness, emphasizing volume, effort, and intensity. It’s designed for a variety of fitness enthusiasts and levels, from those seeking general health improvements to those aiming for specific physique changes. With its structured phases and diverse workout routines, it promises to be a transformative experience for committed individuals.

 

And as always have fun! 

If you have any questions reach out I am happy to help, support, guide or motivate you with your goals.

 

Meditation

Chaos, stress, craziness. You have it, So do I.  

At one point it was far too much for me to handle. Not that I did not think I was handling it, which I thought I was, my body reminded that I was not. I found myself in the living room one night watching preseason football years ago with a small pain in my left arm. That pain seemed to not go away and draw more of my attention. I noticed I was starting to have a shortness of breath, clammy pins and needles like hands, unable to focus and tunnel vision which lead to pulling the medicine cabinet off the wall hunting for aspirin and passing out. Which you guessed it landed me in the hospital for an evaluation for possible heart-attack or stroke.  

Luckily for me, none had happened and after months of tests, MRIs, and countless blood tests with amazing physicians and nutritionists they could not find a single thing wrong. 

 Each doctor said the same thing to me:  

“You are one of the healthiest patients I have seen. It’s rare to see someone with such great test results. But I  got to ask one thing, how is everything else in your life?  Do you have any stress?” 

I knew what they were asking, and what they were suggesting. These episodes were stress induced, anxiety and panic attacks.  Each time I lied to them and said, I was fine. As they then said I could prescribe to you a low dose of… I RESISTED!  

If you know me, you know I am a control freak, Its’ why I never got into drugs. I can’t imagine not being in control or worse becoming addicted to one. I wanted nothing to do with their suggestion of a low dose of feel good, mask the problem or symptom control your thoughts pill. NOTHING!   

For some these medications are essential and work wonders.   For me it was a hard NO. 

Unfortunately, I continued to have a few episodes, one on a plane, which I thought I was going to die and divert the plane, another at a celebrity client’s new house party, in Vegas at a club, in the gym, and at a music concert. They were not stopping.  

My first steps to fix it was to control what I could. After the first one, I went vegan, stopped eating sugar and quit alcohol all in the same day which lasted for 2 years. It’s amazing what you will do when your health and life are involved. As you can see it did not work.  

Six months into my quit everything found out what’s wrong because the Doctors were not finding any answers to why I was going through these episodes, I had one other thing I had not attempted: Meditation.   I was fully against sitting legs crossed, fingers and thumbs together saying ohhhmmmm to fix my shit stuff. Let alone adding in some incense of lord knows what burning in a room of other people or even in my own home.   Was not happening – BUT again it’s amazing what you will do when your health and life depends on it.  

Ok I will give it a shot, anything to do away with having an episode.  

What I found was I was not admitting to myself; I was a mess.  

I was underperforming in my business, my finances and in my personal life. No goal was getting met and I was barely holding it together. I was in chaos 24/7. Basically, the control freak was not in any type of control. 

What I found is I was waking up into a world I had no control over, where the world was existing, moving, causing havoc and thriving without me for the hours while I slept. My chaos was meeting chaos head on all day every day. 

Which meant, the world was in motion, while I laid motionless. I needed to enter the day on my terms not on the world’s terms. With a good mindset, a prepared mind, not a stressful chaotic one. In the past I was entering a world where garbage has been picked up, people where driving to work, jogging, there are traffic reports, news happens and people are already sending me messages; email, text, social media. I was always at 100 mph, entering a world in the fast lane and getting nowhere. 

When I should be entering from an on ramp I choose, on my terms, at the time I choose at a safe speed. What I learned when I began this process was, If I do not begin to set my mind right, I will be meeting chaos with chaos producing chaos. Rather than entering the world’s chaos clearly and in control.  

What I found was subconsciously I was thinking about the chaos that was waiting for me to enter when I woke. What I needed to do was to set my mind up to receive the day, to be focused and to achieve my goals. By doing so I would help me manage episodes and achieve success. Rather than waking up into chaos and entering the world, my goal was to wake up and empty my mind, then and only then could I be in a position to benefit in my health and my life.  

The only way I could be empty was to have ME TIME: time dedicated to calming myself, consciously detaching from the world. Simply put, I needed to mediate. I began to meditate for 10 mins. Yes, just 10 mins to start. Asking a dude, a non-believing DUDE to meditate for me was like asking me to shop instead of going to drive fast cars.  

How did I go and how did I do it?  

I started small and with no expectation. I set up a quiet place for me to lay down on the floor, the night before. This means a place with the least sounds you don’t want to be distracted. I even have a pillow for my head and place my hands and feet would touch nothing. No distractions were key. Even though I said I had them, I learned it’s all part of the process of getting better at meditating. It was rough at first, I thought of everything and anything the 10. Min timer would go off before I knew it.  

Each day I got better. I began to learn to breathe. In on 1 out on 2. All the way to 10 and then back down over and over. IF I ever got lost in count or my mind wandered, I would just restart the count. No harm no foul.  

I began to feel better, I also started trying additional steps to develop a morning routine. Affirmations, journaling, cold showers, visualizations and more to see what worked and fit in my routine. Eventually I came up with a routine that worked for me. That supercharged my day, my goals and my life not to mention I never had another episode.  

Do I meditate every day now? No, only when I feel out of control, unfocused or in a push phase. I use it as a valuable tool to stay in control in our daily chaotic world. 

Do I suggest it?  

Yep, especially to lose that lack of control, have goals, are feeling stuck or unfocused.  

You Have to Start Somewhere

You Have To Start Somewhere - Mike Karpenko

It’s got to start somewhere and someday.

It starts this week.

It starts today.

It’s starts with a cast on.

It’s starts smaller weights.

It starts with mobility.

It starts with feeling weak.

It starts with being out of shape.

It starts with feeling tight.

It starts with self judgement.

It starts with inability.

It starts with frustration.

It starts…

It starts by being focused

It starts by showing up.

It starts when you get out your way.

It starts when you believe in yourself.

It has to start in order to get better.

For me: it starts today – welcome back to doing some strength training, core and mobility.

I have had sooooooo many messages of do upper body.

I’d just like to clarify. Workouts are TRAMA to the body, not a participant muscle but to the body. I did not need additional stress on my body as it repaired.

A body at rest has its highest ability to repair. I was resting, recovering and repairing. Also my ankle required constant elevation to to reduce swelling, chance of infection and heal quicker. ANY workouts would not have allowed for this.

The goal was to comeback to be bigger, stronger, faster and champion life over and over- not win at proving I was the fastest at recovering or tough enough to push through and workout while with a cast – those things are check points not the destination.

For now it will be all functional movements for upper body strength and core.

It starts when you start.

It continues as you show up.

You are start too, you can even join me if you need my support, lord knows I probably could use yours.

Connect to Beachbody On Demand Using Roku Players, Amazon Fire TV, or Google Chromecast

Connect To Beachbody On Demand Using Roku Players, Amazon Fire TV, Or Google Chromecast
Do you want to lose weight, build muscle, or feel more fit? Join Beachbody On Demand, and get access to Beachbody’s world-famous programs, including 21 Day FIX®, 80 Day Obsession™, and P90X®. Don’t miss out on your chance for amazing results. Sign up today!

Beachbody On Demand lets you take your workouts anywhere. And now you can use Roku® players and Roku TV models, Amazon® Fire TV, or Google® Chromecast to stream Beachbody On Demand workout programs on your TV!

The Beachbody On Demand experience is easy to access on all three platforms.

On each, you’ll find the Member Library that lets you access hundreds of Beachbody workout programs, including P90X, P90X3, 21 Day Fix, SHIFT SHOP, PiYo, INSANITY, FOCUS T25, and much more.

You’ll be able to browse videos by type or by trainer and anything you previously purchased will be available to view.

Here’s how to get started with the device of your choice:

Roku players and Roku TV models

1. Start by searching for Beachbody On Demand in the Roku Channel Store. Add the channel and press OK on the Roku remote to install the channel.
2. You’ll next see a screen pop up with a URL and an activation code. Enter the URL into the Internet browser on your computer, tablet, or phone and log in to your Beachbody On Demand account. You will then be prompted to enter the activation code. Do so and press the Submit button. The page will then alert you that the device has been successfully activated.
3. Once activation is successful, the Beachbody On Demand channel will automatically launch on your Roku player or Roku TV model.
4. To choose a workout, select the workout program you wish to do by using the “OK” button. Then, choose which specific workout you want to view.

Beachbody On Demand is supported on current generation Roku players, Roku Streaming Stick, and Roku TV models.

Amazon Fire TV

1. Start by searching for Beachbody On Demand in the channel store. Once you’ve selected it, proceed to install the app.
2. Go to your app library and launch the Beachbody app.
3. You’ll next see a screen pop up with a URL and an activation code. Enter the URL into the Internet browser on your computer, tablet, or phone and log in to your Beachbody On Demand account. You will then be prompted to enter the activation code. Do so and then select “Activate.”
4. Go back to your Amazon Fire TV device. The Beachbody On Demand app will automatically launch.
5. To choose a workout, select the workout program you wish to do by using the “OK” button. Then, choose which specific workout you want to view.

Beachbody On Demand is supported on Amazon Fire TV and Amazon Fire TV Stick.

Google Chromecast

1. Install the Chrome browser on your laptop.
2. Open Chrome and install the Google Cast extension.
3. Connect your laptop to the same Wi-Fi network as your Chromecast.
4. Log in to Beachbody On Demand on your laptop and select a workout.
5. Once you’re ready to begin your workout, click the “cast” icon that appears in the upper right corner of your browser and watch the workout go from your laptop to the big screen.

Apple TV

Follow the steps below to enable streaming of Beachbody On Demand content to a TV from your Mac computer or Apple mobile device. For details on the Beachbody on Demand App for iPhone and iPad, click here.

  1. Ensure that all Beachbody On Demand Streaming Requirements are met.
  2. Make sure the Apple TV and iOS device (iPhone, iPad, or Mac) are both connected to the same in-home wireless network.
  3. Enable AirPlay on the Apple TV device [Enter Settings > Verify AirPlay is active].
  4. Enable Airplay on the iOS device (iOS 7 operating system or higher required).
  5. Open Beachbody workout video.
  6. Tap on the AirPlay icon on the bottom left corner of the player and select your Apple TV device.

 

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