First full week of January. You’re walking into the gym motivated, but if we’re being real, a lot of people still don’t know exactly what they’re doing. No structure, no direction, just effort. So let’s clean that up. Save this. Screenshot it. Bring it with you this week. SAMPLE HYBRID WORKOUT Warm up 5 minutes Light cardio, bodyweight squats, push ups, open the hips and shoulders. Main circuit 3 rounds • Kettlebell goblet squat x12 • Push ups or dumbbell press x10 • Walking lunges x20 total • Kettlebell swings x15 • Plank 30 seconds Minimal rest. Control your breathing. Finisher 3 to 4 minutes Bike or treadmill push, alternating with bodyweight squats. This isn’t a full program. It’s a starting point so you’re not guessing. SIMPLE NUTRITION GUIDANCE (LEAN OUT FOCUS) Protein Aim for 0.8 to 1 gram per pound of bodyweight per day Example: 180 lbs = 145 to 180 grams protein Chicken, fish, eggs, lean beef Carbs 0.8 to 1 gram per pound of bodyweight Focus them around training Rice...