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Thank you for downloading our Home Workout Kickstart Guide.

Your nutrition cheat sheet & workouts are below.



Here's a full week of workouts from one of our latest cycles.

It includes 5 total workouts but if you're more beginner I suggest just doing 3 each week.


Here's what's included:

3 Strength & Conditioning

1 Full Body Strength Training

1 High Intensity Training

Each workout starts with a 5-8 minute warmup.

There are time stamps on each video to skip ahead to the next section.


Here's a few tips to make the most of these workouts:

1. Take them at your own pace.

If you need extra rest, pause the video and take it.

If you can only do half, that's ok!

2. Pay attention to your form.

Obviously I'm not there to correct form. So pay attention to the way I am doing the exercises.

3. Play your own music!

I don't put music on the videos so that you can play whatever you want.


The biggest challenge working out at home is staying consistent.

There are a lot of distractions (family, work, etc.) and it can be easy to skip your workout.

Here's a few tips to help you stay accountable and consistent:


1. Be very specific with your workout schedule.

If you tell yourself "I'm going to start working out this week" you probably won't.

But if you tell yourself "I'm going to workout Monday at 5pm" you're more likely to do it.

Try to stay consistent with your schedule each week. It will become easier and easier to workout.

2. Make your workouts non-negotiable.

If you have a flight at 5am to go on vacation I bet you're not missing it.

Or if you have a work meeting I bet you're not skipping it.

Your workouts should have the same level of importance.

Carve out your workout times and put in on your calendar and let your family know.


3. Set goals & track your progress.

Setting clear goals is crucial for staying accountable. Determine what you want to achieve (lose weight, build muscle) and break it down into smaller goals you can reach along the way.

Track your progress and celebrate your milestones!

4. Find an accountability partner.

Whether it's a family member, friend, or a coach. Sharing your journey with someone else will help you stay consistent.

Studies show you have a 95% change of completing your goal if you have a specific appointment scheduled AND are committed to someone.




Hey, I'm Jeff!
I've been coaching fitness & nutrition for over 14 years.

Since 2017 I've owned North Bay Strength & Conditioning in Petaluma, CA and coaching online.

Over my career I've had clients tell me they love my workouts but don't have the time to get to the gym.

I quickly realized this problem when I became a dad in 2022!
Between work and family life I didn't have the time to get to the gym.

So I created a program where I can workout at home for 20-45 minutes with minimal equipment, consistently eat healthy without being too strict, feel great, and get great results!

Now I'm teaching others my process!


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Transform Your Fitness at Home: Join Our 4-Week Kickstart Program!

Are you ready to take charge of your health and achieve your fitness goals right from the comfort of your own home? Look no further! Our 4-Week Home Workout Kickstart Program is designed to jumpstart your fitness journey with a comprehensive approach that combines effective home workouts, personalized nutrition coaching, and 1-on-1 accountability.

You'll get...

New workouts each week that you can do in 20-45 minutes.

A customized nutrition plan with our 3 step process to successful (and sustainable) nutrition.

Me as your coach & resource for the 4 weeks!

My guarantee: If you stick to your plan, do your workouts, and check in with your coach weekly and DON'T see results in 4 weeks, then you get everything FREE!

All information provided by Jeff Newman/North Bay Strength & Conditioning is furnished strictly for educational and entertainment purposes only. Jeff Newman/North Bay Strength & Conditioning is not engaged in rendering medical or professional services. No information is to be taken as medical or other health advice pertaining to any individual's specific health or medical condition. Please consult your healthcare professional before participating in or acting on any recommendation found in content provided by Jeff Newman/North Bay Strength & Conditioning. You agree that use of the information contained in any content provided by Jeff Newman/North Bay Strength & Conditioning is at your own risk. Jeff Newman/North Bay Strength & Conditioning is not responsible or liable for any injury sustained as a result of using the content in this video or any other video provided by Jeff Newman/North Bay Strength & Conditioning.

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