Workout program from Kris Gethin 12 week.

KRIS GETHINAchieve mind-blowing changes in your body within 12 weeks of the program from Kris Gethin. Build muscle, burn fat, get drier with this program!

  • 1 meal plan
    • 1.1 Day meal plan
    • 1.2 Go to the store with this shopping list:
    • 1.3 Special nutritional advice:
  • 2 Additives
    • 2.1 Shopping list for additives
  • 3 Training Program

Nutrition plan

Nutrition can either help you or destroy your results. Cooking and action sequences are critical to your success.

Making the right choice in nutrition is not difficult, but any step should be deliberate.

Daily meal plan

Breakfast

  • Egg whites
  • Oatmeal
  • Coffee

Alternative breakfast

Omelette of egg whites with chicken and oatmeal

Meal # 2

  • Lean steak
  • Brown rice

At noon:

  • Hen
  • Batats
  • Broccoli

Lunch:

  • A fish
  • Brown rice
  • Broccoli

Alternative lunch:

Tilapia with broccoli

Afternoon tea

  • Hen
  • Batats
  • Broccoli

Alternative snack:

  • Chicken Breast with Broccoli

Before training:

  • Tilapia
  • Brown rice
  • Coffee

After training:

Protein shake with glutamine, creatine and Vitargo

Dinner:

  • Lean steak
  • Broccoli

Before bedtime:

Cocktail meal replacement (Chris recommends CNP ProPeptide)

Go to the store with this shopping list:

  • Sweet potatoes / yams
  • Brown rice
  • Oatmeal
  • Beef – rump steak or roast
  • Beef – tenderloin
  • Tilapia
  • Eggs
  • Turkey / Chicken Breasts
  • Broccoli
  • Coffee
  • Stevia
  • Frying spray
  • Tupperware Containers
  • Water
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Special nutritional advice:

  • In the store, always take a five-liter canister of water, even if you have a filter at home. You will need it: you will have to drink 8 liters of water a day. If it is so difficult to drink so much, add flavor to the water. Chris recommends Xtend
  • Prepare all the dishes in advance in the evening, so that in the morning we can simply collect them.
  • Grilling reduces the amount of fat that enters your body.
  • Measure portions of food with your own fist.
  • If the food turns out to be fresh, add spices – ginger, cayenne pepper, and salt.

Supplements

Unfortunately, there is no magic pill that replaces all efforts to build nutrition and exercise and transformed your body for you. However, special supplements can help in some aspects, such as recovery, muscle growth and fat loss.

Shopping List by Supplement

Here are two separate lists: a list for muscle growth and a list for fat loss. Choose the list that best matches your goal. The lists are made in such a way that they imply – you already take some basic products like multivitamins and fish oil.

List of supplements for fat burning

  • Protein Powder – Intake of high-quality protein will help you to be sure that you have enough energy for exercise, and your muscles recover in time.

Tip: look for a product that contains protein in isolate form.

  • BCAA

BCAA is necessary for everyone who practices in the gym every day and wants to protect their muscles from catabolism.

There are 9 essential amino acids that our body cannot produce on its own and have to take it in the form of food or from supplements. Of these nine, leucine, isoleucine and valine play a crucial role in muscle development, as they are absorbed directly in the muscles, not in the liver.

Since BCAAs are absorbed by the muscles, they can be used for protein structure or for energy production. Regular intake of BCAA will provide your body with vital substances from a high-quality source.

  • Fat burners 

BPI Sports Nite Burn, BPI Sports B4.

List of Supplements for Muscle Building

  • Protein powder
  • Creatine Monohydrate

If you exercise every day, it is very important to eat right and take the right supplements. The structure of the muscles requires a lot of work.

Reception of creatine in the form of an additive fills your creatine storages. Creatine is a natural ingredient found in certain types of food, such as red meat. Creatine gives your muscles energy during high-intensity training. Creatine is not a caffeine-type stimulant, so it’s impossible to immediately feel its effects. Creatine acts on a muscular level, supporting your strength, explosive strength and endurance.

  • Amino Acids

Amino acids are the building blocks of muscle. They help to restore and rebuild muscles after intensive training.

Amino acids are an essential addition to your arsenal of supplements. They will support your amazing transformation throughout the entire kris gethin 12 week program.

Tip: if you purchase flavored amino acids, then you can simply add them to your water and drink all day long!

  • Pre-Training Amplifier

They are designed to increase the time and intensity of your workout.

Their other advantages:

– improve mental abilities and ability to concentrate

– add energy

– improve the flow of oxygen to muscle tissues

– improve indicators of explosive power

– fill the veins with blood, expanding and increasing the muscles.

Training program

DAY 1 DAY2GROUND AND TRICEPS DAY 3 RETURN Day 4SPINA AND BICEPS Day 5 Shoulders, Caviar and Press DAY6DRAIN DAY7THY
Day 8GROUD AND TRICEPS DAY 9 RETAIN Day10ROOMS DAY11ICRA AND PRESS Day 12SPINA AND BICEPS Day 13 RETURN Day 14NOGI
Day15GROUD AND TRICEPS Day 16SPINA AND BICEPS Day 17 RETURN DAY18DAY Day 19 Shoulders, Caviar and Press Day Day 21 RED
DAY22DAY Day 23SPINA AND BICEPS Day 24 Shoulders DAY25GROUD DAY26DAY DAY27 RETURN Day28NOGI

Day 1: LEGS

  • Cardio: 20 minutes
  • Leg press: 4-5 warm-up approaches for 10-12 repetitions, 3 approaches to failure for 12-20 repetitions
  • Bending of the legs in the simulator: 2 warm-up sets of 10-12 repetitions, 3 sets to failure of 12-15 repetitions
  • Bending the legs in the simulator lying: 2 warm-up sets for 10-12 repetitions, 3 sets to failure for 12-15 repetitions
  • Leg extension: 2 warm-up approaches for 15-20 repetitions, 2 approaches to failure for 15-20 repetitions
  • Squatting in the simulator: 2 warm-up approaches for 15-20 repetitions, 3 sets to failure for 20-30 repetitions
  • Cardio: 20 minutes

Tips for this day:

– Make sure you have breakfast and drink a pre-workout cocktail in front of cardio.

– During the warm-up approaches, the weight should be 70% of the possible.

– “To failure” means that you can not do a single repetition after the last, even if you really want to.

– Rest between sets should last from 1 to 2 minutes, but make sure that you have recovered enough before embarking on a new approach.

– Bending of the legs in the simulator can be done without a simulator using a dumbbell, sandwiched between the feet, but it is better to do an exercise with a partner who would install a dumbbell and could hedge you.

– Mash your knees well before training so that they will not let you down.

– Normally, if you feel a little dizzy or nauseous.

– Post-training cocktail drink immediately, immediately after the training.

Supplements before exercise:

– L-carnitine

– green tea

– yohimbe

– creatine

– glutamine

Supplements after training:

– protein

– vitargo

– creatine

– glutamine

Day 2: BREAST AND TRIALS

  • Cardio: 20 minutes
  • Dumbbell bench press on the bench: 3 warm-up approaches for 6-10 reps, 3 sets to failure for 6-10 reps
  • Distributing dumbbells on the bench tilted: 2 sets to failure for 8-15 reps
  • Pullover with straight arms: 2 sets to failure for 10-12 repetitions
  • Traction block for triceps: 3 sets to failure for 10-12 repetitions
  • Lower unit lying on the bench: 3 sets to failure for 10-12 reps
  • French press: 3 sets to failure for 10-12 reps
  • Cardio: 20 minutes

Tips for this day:

– Before you step into the hall, prepare yourself mentally. Watch the motivational DVD.

– To prevent injuries and support joints, wear wristbands and elbow cuffs.

– If you once had injuries, go to heavier weights slowly and gradually.

– At the end of the workout warm-up sets are not needed, but the first approach should always go with a lighter weight.

– Maybe you have heard that the exercise “thrust of the lower unit lying on the bench” is also called a “scalperson”. Think about it.

– During cardio, take the speed at which you could have a conversation.

– Change types of cardio more often in order not to get bored and surprise your body.

Day 3: Rest

It’s time to buy products on the list, which is at the beginning of the article!

Tips for this day: 

Do not be afraid of carbohydrates!

  • Carbohydrates are the best source of energy for your body, and taking the right carbohydrates will keep your metabolism at the right level.
  • During your transformation, choose slow carbohydrates, of which the best are oatmeal, rice and sweet potatoes / yams.

Types of meat that can be eaten:

  • When buying a bird, choose a breast – it is the most dietary.
  • We need lean meat, so in beef choose lean pieces – for example, the rump.
  • Beef tenderloin looks very fat, but if you cut off all the fat, very good meat will remain.
  • Tilapia has no specific fish taste / smell, so if you do not like it, tilapia is ideal for you.

Be prepared – the right cooking

  • Cook the meat in the evening, so that in the morning you just have to collect it.
  • If you don’t have them yet, buy Tupperware containers to carry food with you.
  • To measure the portion size, compare it with your own fist.
  • If the food is too fresh, add spices — for example, ginger or cayenne pepper.
  • It is best to cook food on the grill – so less fat gets into your body.
  • Use not oil, but spray for frying – for the same reasons.

More tips for better results: 

  • Before you go to the store, eat, so as not to buy anything extra, obeying the feeling of hunger.
  • Add fiber to your diet so that your stool remains regular and your metabolism does not slow down.
  • Also buy a five-liter canister of water so that you can drink enough.
  • Coffee is not required, but if you need it – drink.

Do not forget about cardio!

  • Even if it is a day of rest, do not forget to do cardio in the morning and evening.

Day 4 – BACK AND BICEPS

  • Cardio: 20 minutes
  • The upper block is the opposite grip: 1 warm-up set of 8-10 repetitions, 3 sets of 8-10 reps.
  • Barbell in the slope: 1 warm-up approach for 8-10 repetitions, 3 sets of 10-12 repetitions.
  • Hyperextension: 1 warm-up approach for 10-12 repetitions, 2 approaches for 10-12 repetitions.
  • The upper block straight arms: 7 sets of 10-15 repetitions.
  • Biceps flexion with emphasis in the knee: 2 warm-up approaches for 12-15 repetitions with each hand, 3 sets for 12-15 repetitions with each hand.
  • Bending arms with dumbbells: 3 sets of 12-15 repetitions with each hand
  • Lower arm with one hand: 3 sets of 15-20 repetitions with each hand.
  • Cardio: 20 minutes.

Day 5 – Shoulders, Caviar and Press

  • Cardio: 20 minutes
  • Bench press sitting: 2 warm-up approaches for 6-8 reps, 3 sets for 6-8 reps
  • Lifting the arms with dumbbells to the sides: 1 warm-up approach for 12-15 repetitions, 3 approaches for 12-15 repetitions
  • Thrust barbell to the chest standing: 3 sets of 7 repetitions
  • Lifting dumbbells to the sides, lying on the stomach: 7 sets of 12-15 repetitions
  • Superset: lifting the body from a prone position with weighting (3 sets of 15-20 repetitions) and lifting calves in a simulator (3 sets of 20 repetitions).
  • Lifting socks from a standing position: 3 sets of 18-20 repetitions, for each leg
  • Cardio: 20 minutes

Note: rest between sets for a maximum of 2-3 minutes. Add weight, end each exercise with complete failure.

Day 6: REST

We study anatomy!

The shoulder muscle consists of 3 heads:

  • Front. Recommended exercise: lifting a dumbbell in front of you. Start with this exercise if this muscle group is weakly developed.
  • Average.  Recommended exercise – lifting dumbbells to the sides. It makes shoulders more massive, makes the waist look thinner.
  • Back.  Recommended exercise – lifting dumbbells to the side, lying on your stomach.

These are isolating exercises that affect only one specific muscle group.

Difficult exercises affect several muscle groups simultaneously.

The triceps is a triceps,  also has three heads:

  • Front. Recommended exercise – extension on the block.
  • Average. The recommended exercise is the French barbell press.
  • Back. Recommended exercise – extension with dumbbells from behind the head.

DAY 7 – FOOT

  • Cardio – 20 minutes
  • Superset: leg extension: 2 sets of 30 repetitions, leg flexion: 2 sets of 20 repetitions
  • Superset: lunges with dumbbells with moving forward (3 sets of 40 repetitions), bending of the legs while standing (3 sets of 15-20 repetitions)
  • Leg press: 3 sets of 50 repetitions
  • Superset: leg extension: 1 approach with 30 repetitions, leg flexion: 1 approach with 20 repetitions
  • Cardio: 20 minutes

Tips for this day: 

– Use wristbands and belts for safety.

– For joint health, take glucosamine.

– Maintain the intensity of movement with multi-repetitive approaches.

 DAY 8 – BREAST AND TRIALS

  • Cardio – 20 min
  • Dumbbell bench on the horizontal bench: 2 warm-up approaches for 8-10 reps, 2 sets to failure for 6-8 reps.
  • The layout of the dumbbells on the horizontal bench: 1 warm-up approach for 8-10 repetitions, 3 sets to failure for 8-10 repetitions.
  • Cable routing with a weight on an inclined bench: 1 warm-up approach for 8-10 repetitions, 2 sets to failure for 8-10 repetitions, 1 dropset to failure.
  • Crossover: 1 warm-up set for 8-10 repetitions, 2 sets to failure for 8-10 repetitions, 1 dropset to failure.
  • Triceps cable: 1 warm-up approach for 8-10 repetitions, 2 approaches to failure for 16-18 repetitions, 1 dropset before failure.
  • Cable for triceps reverse grip: 1 warm-up approach for 8-10 repetitions, 2 sets to failure for 16-18 repetitions, 1 dropset to failure.
  • Superset: French bench press with dumbbells: 3 sets of 7 repetitions, French bench press with a barbell: 3 sets of 7 repetitions.
  • Cardio: 20 minutes.

Tips for this day: 

– You may notice that you lose more weight in the first Kris Gethin 12 week than in the next.

– Supersets combine several exercises that are done in a row without a break.

– Dropset is an approach with a weight that is done to failure, then the weight decreases – again to failure.

– Between warm-up and basic approaches, do stretching.

– If you have not finished the approach, but your body screams “stop” to you, listen to your body.

Day 9 – REST

Day 10 – Shoulders

  • Cardio: 20 minutes
  • Press from behind the head in Smith’s car: 2 warm-up approaches for 8-10 repetitions, 3 sets to failure for 6-8 repetitions.
  • Press in the simulator on the shoulders (one arm each): 1 warm-up approach for 8-10 repetitions, 2 sets to failure for 8-10 repetitions, 1 dropset to failure.
  • Wiring dumbbells to the side while standing: 1 warm-up for 8-10, 3 to failure for 12-16.
  • Dumbbell pads: 1 warm-up by 8-10, 3 to failure by 12-16.
  • Wiring in the simulator: 1 warm-up for 8-10, 7 cores for 12-15.
  • Cardio: 20 minutes.

Tips for this day:

– When doing the bench press on the shoulders with one hand, stabilize the position of the body with the second hand to avoid injuries.

– When making shrugs, use wristbands.

 Day 11 – CAVIARS AND PRESS

  • Cardio: 20 minutes
  • Weight lifting from legs fully standing on the floor: 2 warming-up areas of 8-10, 4 to failure 12-15.
  • Lifting socks with a partner on the back: 4 approaches to failure between 18-20.
  • Lifting the legs in a corner on the press: 3 sets to failure for 20 repetitions.
  • Cardio: 20 minutes.

Tips for this day:

– Lifting to socks from a position in the slope with a partner on the back is a very effective exercise for the hall without a lot of exercise equipment.

– Do not forget immediately after the end of the class to drink your post-workout cocktail.

Day 12 – BACK AND BICEPS

  • Cardio – 20 minutes
  • The upper block reverse grip: 1 warm-up for 8-10, 3 to failure of 8-10.
  • The upper block wide grip: 1 warm-up for 8-10, 3 to failure by 8-12.
  • Dumbbell dumbbell to the belt: 1 warm-up by 8-10, 3 to failure by 8-12.
  • Romanian traction: 1 warm-up by 8-10, 3 to failure by 16.
  • Hammer: 1 warming-up on 8-10, 3 to failure on 18-20.
  • Bending hands on the simulator Preacher Curl Machine: 1 warm-up for 8-10, 3 to failure for 14-16.
  • The rise of the EZ-bars: 1 warm-up for 8-10, 3 to failure by 8-10.
  • Cardio: 20 minutes.

Tips for this day:

– If you have a beach near at hand, it is better to do cardio there to avoid problems with joints.

– During the Romanian thrust, you should feel the tension in the lower back, not the hamstrings.

– EZ neck helps to avoid stretching the wrists while flexing the arms.

Day 13 – REST

Day 14 – LEGS

  • Cardio: 20 min
  • Superset: leg extension (3 sets of 18-20 repetitions), leg flexion (3 sets of 12-15 repetitions).
  • Superset: squats on the simulator squats (4 to failure on 50), straightening the legs on the platform standing (4 to failure on 18-20).
  • Cardio – 20 minutes.

Day 15 – BREAST AND TRIALS

  • Cardio – 20 min
  • Turns of the body with a barbell on the shoulders from a sitting position – 150 times in each direction
  • Dumbbell bench press – 2 warm-ups of 8-10, 2 to failure of 6-8.
  • Pullover straight arms – 1 warm-up by 8-10, 2 to failure by 10-12.
  • The distribution of dumbbells on an inclined bench – 2 to failure on 8-12, 1 dropsh to failure.
  • Rope down, behind the head, standing with its back – 1 to failure by 12-15, 2 drops to failure.
  • Push-ups on the bars – 3 to failure by 12-15
  • Superset: dumbbell bench press on the triceps from the prone position (2 to failure 12-15), push-ups (with wide and narrow arms – 3 to failure).
  • Push-ups from the bench: 3 to 12-15
  • Cardio: 20 minutes
  • The torso turns with a barbell on the shoulders from a sitting position: 150 times in each direction.

Tips for this day:

– Remove a third of oatmeal from today’s diet.

– Completely remove all complex carbohydrates (rice, potatoes) and replace with vegetables (broccoli).

– When doing push-ups on the uneven bars, make sure that you make them low enough, almost touching the horizontal bar with your shoulders.

– If for push-ups on the bars of one of your body weight is not enough, use a special belt with weighting.

Day 16 – BACK AND BICEPS

  • Cardio: 20 minutes
  • Turns of the body with a barbell on the shoulders from a sitting position: 150 times in each direction
  • The upper block reverse grip: 1 warm-up for 10-12, 3 to failure of 10-12
  • The upper block wide grip: 3 to failure by 12-15
  • Raising the rod from a bent position: 3 to failure 15-17
  • Pull-ups on the V-horizontal bar with raised legs: 3 sets of 10-12 to failure
  • Biceps flexions: 1 warm-up by 8-10, 3 to failure by 12-14
  • Biceps bending with support in the simulator: 1 warm-up for 8-10, 3 to failure for 12-14
  • Biceps flexion with arms crossing in the last phase (spider curl): 3 to 15-20
  • Cardio: 20 minutes
  • Turns of the body with a barbell on the shoulders from a sitting position: 150 times in each direction

Tips for this day:

– The weakest point in the upper block is your grip, so wear wristbands to evenly distribute the weight, so you can do more repetitions and take more weight.

– Vary grip options to train different muscles.

– The grip from the top down develops trapezium and back.

– The grip from the bottom up develops the latissimus dorsi.

– If you make the lift barbell on the bench, it will eliminate all movements and fix the back.

– Pull-ups on the V-shaped bar will not only develop your widest, but also have a beneficial effect on the press.

– If you take nitric oxide, it will increase blood flow to the muscles.

– During flexing the biceps, try to reverse the movement of the wrist in order to better influence the peak of the biceps.

Day 17 – REST

Day 18 – REST

Day 19 – Shoulders, Caviar and Press

  • Cardio: 20 minutes
  • Turns of the body with a barbell on the shoulders from a sitting position: 150 times in each direction
  • Superset: lifting the dumbbells to the sides (3 to full 12-15) and lifting the dumbbells forward (2-3 to failure to 12-15)
  • Press on shoulders in the simulator: 1 warm-up by 8-10, 3 to failure by 12-15
  • Dumbbell lifts to the sides from a sitting position, bent forward: 7 to failure by 12-15
  • Rises on socks from a standing position: 1 warm-up by 8-10, 5 to failure by 20
  • Lifting the body from the prone position: 3 sets to failure
  • Cardio: 20 minutes
  • Turns of the body with a barbell on the shoulders from a sitting position: 150 times in each direction

Tips for this training kris gethin 12 week:

– If you need to eat during a meeting or in a restaurant, calmly do it.

– During the lifting of the body from the prone position weighting is not necessary.

Day 20 – LEGS

  • Cardio: 20 minutes
  • Turns of the body with a barbell on the shoulders from a sitting position: 150 times in each direction
  • Leg extension: 2 warm-up approaches for 8-10 repetitions, 1 dropset per 100 repetitions
  • Leg press: 2 warm-ups of 8-10, 3 sets to failure in 30 repetitions
  • Leg extension from a standing position: 1 warm-up for 8-10, 3 to failure for 20 repetitions.
  • Squats in the simulator squats: 2 warm-up for 8-10, 3 to failure for 30
  • Turns of the body with a barbell on the shoulders from a sitting position: 150 times in each direction
  • Cardio: 20 minutes

Tips for this day:

– Do not take too much weight. Now more important is intensity.

– When making a dropset for leg extension, first take a weight, where you can do 10-20 repetitions to failure, and so on each time.

– When doing leg presses or working in a squat simulator, take such a weight as to refuse to reach the 25th repetition. When you reach failure, take a break and do the last 5 reps.

 Day 21 – REST

Day 22 – REST

Day 23 – BACK AND BICEPS

  • Cardio: 20 minutes
  • Turns of the body with a barbell on the shoulders from a sitting position: 150 times in each direction
  • The upper block reverse grip: 2 warming-up for 8-10, 3 for 10-12
  • Barbell in the slope: 1 warm-up for 8-10, 3 for 10-12
  • Dumbbell in the slope: 1 warm-up for 8-10, 2 for 10-12
  • The upper block reverse grip: 1 warm-up for 8-10, 3 to 10-12
  • Biceps flexion: 1 warm-up by 8-10, 4 triple drops of 10-12
  • Bending the EZ-neck: 4 triple dropsets of 10-12 each
  • Cardio: 20 minutes
  • Turns of the body with a barbell on the shoulders from a sitting position: 150 times in each direction

Tips for this day:

– Beware of temptations during your transformation.

– The power of the “bark” will increase your traction

– Stretch between sets

 Day 24 – Shoulders

  • Dumbbell bench: 4 sets of 8-10 reps, rest 60-90 seconds
  • Raises hands with dumbbells to the sides from a sitting position: 3 sets of 8-10 reps, rest 60-90 seconds
  • Bench press on an inclined bench: 3 sets of 8-10 reps, rest 60-90 seconds
  • The wiring on the shoulders: 3 sets of 8-10 repetitions, 60-90 seconds
  • Press in Smith’s car: 7 hikes for 8-10 reps, rest 60-90 sec.
  • Twisting: 7 sets of 8-10 reps, rest 30 seconds
  • Cardio: 15 minutes, intervals – 3 minutes slowly, 1 minute quickly.

Tips for this day:

– As soon as one exercise is completed, start thinking about the next one.

Day 25 – BREAST

  • Dumbbell bench press on an incline bench: 4 sets of 8-10 repetitions, 90-120 seconds rest
  • Dumbbell bench press on a horizontal bench: 3 sets of 8-10 reps, 90-120 seconds rest
  • Layout: 7 sets of 8-10 reps, 30 seconds rest
  • Press on triceps reverse grip: 4 sets of 8-10 repetitions, 90-120 seconds rest
  • Bench press: 3 sets of 8-10 repetitions, 90-120 seconds rest
  • Dumbbell bench press from behind the head: 3 sets of 8-10 reps, 90-120 seconds rest
  • Tricep press down on the block: 7 sets of 8-10 reps, 30 sec rest
  • Cardio: 15 minutes, intervals – 3 minutes slowly, 1 minute quickly.

Day 26 – REST

Day 27 – REST

Day 28 – LEGS

  • Cardio: 20 minutes
  • Turns of the body with a barbell on the shoulders from a sitting position: 150 times in each direction
  • Superset: leg press (3 sets of 85 repetitions, 20 repetitions with legs in the lower part of the platform, 20 repetitions 5 cm higher, 20 repetitions another 5 cm higher, 25 repetitions with legs in the upper part of the platform); squatting with a barbell (3 sets of 20 repetitions)
  • Leg extension: 3 dropshots with 12-15 repetitions + 1 approach to failure
  • Cardio: 20 minutes
  • The torso turns with a barbell on the shoulders from a sitting position: 150 times in each direction.

Tips for this day: 

  • It is always helpful to find a partner whose progress will be a challenge for you, who will not slow you down – find someone more experienced, strong and advanced.