Table Of ContentWeekly Exponential Workouts
Stephane “PT Steff” Gnahoré
Copyright © 2020. Stephane “PT Steff” Gnahoré & Wivvu Digital.
All rights reserved.
DEDICATION
This book is dedicated to you PAPA Faustin Dizo GNAHORE, thank you for your kindness and
devotion, and your endless support towards me receiving the best possible education. You will always
be remembered.
This is for you, Mom. Thanks for always being there for me. And for always loving me
unconditionally.
This is for you, Jay. Thanks for always showing me what being a father is all about. Dad will always be
there for you and love you unconditionally.
And to you my love Natasha. Thanks for always being there for me and for being endlessly patient and
always encouraging me in my various endeavours.
CONTENTS
DEDICATION
ACKNOWLEDGEMENTS
THE REASON WHY I DO WHAT I DO
WHY EXPONENTIAL WORKOUTS?
DAY 1 - STARTER WORKOUT SESSIONS
DAY 2 – WORKOUT SESSION
DAY 3 – KILLER WORKOUT SESSION
DAY 4 – LIGHT WORKOUT SESSION
DAY 5 – KILLER WORKOUT SESSION
DAY 6 – WORKOUT SESSION
DAY 7 – REST
POSITIVE AFFIRMATIONS
WHAT’S NEXT?
ABOUT THE AUTHOR
WHAT OTHERS SAY ABOUT PT STEFF
ACKNOWLEDGEMENTS
I would like to thank the following people for helping me with this book
project:
SimplyFitness UK family, Doctor Damo, FitMum, the Training Room
Academy.
All the conservations between myself and my dear clients who took the time
to complete my questionnaire and who contributed so thoroughly through
their further comments and emails.
I would particularly like to thank Francis G. Anane of Wivvu Digital who
guided me so positively and helped me tremendously in creating this book.
And to everyone that is currently going through depression and anxiety
within your life, hopefully this book will inspire YOU to know that there is
light at the end of the tunnel.
THE REASON WHY I DO WHAT I DO
Hi, my name is PT Steff and welcome to the warriorlifestyle.co.uk.
You may be wondering why I’m sharing with you this Weekly
Exponential Workouts with the bonus Guided PT Videos.
I am sure you’re probably thinking this is another quick money scheme
with no VALUE.
Well before I give you a full explanation of what this Weekly Exponential
Workouts is about…
Let me tell you a little bit about myself.
THE BEGINNING:
A couple of years back, I used to weigh over 105kg living in a nice 1
bedroom flat that I could barely afford.
Bear in mind, I was working or should I call it the proper TERM
“surviving in this 9 to 5 rat race”
And to be even more honest with you, this was seriously affecting my
physical & mental health.
The truth was, I was really struggling to find any meaning to my life and
on top of that I kept getting this feeling that I was living in the shadow of
myself.
Every morning without FAIL, I used to wake up feeling TIRED and by
the time I was in the office, I would literally WISH that time would GO much
faster so I could go back to BED.
I felt like that HAMSTER that keeps running in CIRCLES and heading
towards a complete DEAD END.
This complete lack of DISCIPLINE, EFFORT and to be honest CARE in
my full time JOB got me FIRED.
To be honest with you at first I was so happy to be leaving this
UNINSPIRED workplace and really felt happy but this level of happiness
was QUICKLY overpowered by the level of ANXIETY and FEAR when I
began to wonder about my future.
Thoughts or questions such as “how was I going to pay my rent next
month or the following month?” or “How am I going to be providing for my
family in the next couple of months?” kept me up at night.
I was feeling very STRANGE though mainly because I was very happy
with the fact that I was OUT of this JOB and had an amazing amount of
FREEDOM but I was also very embarrassed and ashamed of being over 30
and not being able to have my shit together.
I even TURNED to SMOKING and ALCOHOL as a way to cope with all
these UNANSWERED worries and questions
But as you GUESSED it, these VICES felt good in the MOMENT but did
not resolve any of my physical or mental problems.
THE BREAKTHROUGH:
As you can imagine from the previous page, I was in a pretty bad shape
both mentally and physically however something deep inside me wasn't ready
to give up on my life.
A close friend of mine had just opened his gym and invited me to do some
sessions. At first I was quite reluctant to go as the last time I had done any
physical activities was when I used to play football in my mid-20s (which I
QUIT mainly because I was always on the bench but that’s another story).
So, when my friend kept inviting me to the gym I decided to give it a go
one day, as I felt going there was a sort of escape from my day to day
problems.
The funny thing is the more I went the more I started to feel good about
myself, more optimistic (even though I was still unemployed and was about
to move back into my mother’s house).
My mornings were different to when I was working, I started to wake up
much earlier (5:30am to be more precise) with so much energy.
Sure I am not trying to FOOL you and tell you that my REAL problems
VANISHED but I just started to feel more confident about myself even
though I wasn’t able to predict the future I felt very hopeful that my situation
will turn AROUND.
I slowly started to realise that my training was making me more resilient
and mentally prepared for any of life challenges.
Once I accepted that, everything changed!
THE DISCOVERY:
Fitness helped me to discover that I can:
Use fitness as a tool to improve my mindset towards life
Use training as a way to build my self esteem
Become happier and more positive in my life
Thanks to this discovery, I began to build a dream of helping people that
were stuck like me in a dead-end JOB or situation to turn their life around.
My greatest joy as an ONLINE Coach is to see the clients smiles after the
programmes are completed.
To achieve the results which they did not think they could achieve. Being
able to help them be the BEST version of themselves.
WHY...
And that’s why I’m so passionate to help you
That’s why I am giving you these Weekly Exponential Workouts with the
bonus Guided PT Videos so that YOU too can discover what I discovered.
Remember, this is not about ME but ALL about YOU… Your path, your
journey
My life has been changed by following these simple steps.
And I am sure that your life can also be changed and affected by it too.
SO, ALL I CAN SAY TO YOU IS...
Enjoy the training
And remember this is the BEGINNING of your JOURNEY.
WHY EXPONENTIAL WORKOUTS?
Like compound interest, which is defined as the interest or returns that an
investor earns on his original investment. Plus, all the interest earned on the
interest that has accumulated over time. In other words, interest on interest.
Compound interest isn’t a new idea, in fact it’s been known to some since
the 17th century and millions of people have reaped the fruit of this natural
principle since then.
In this modern day, investment bankers, stockbrokers and other business
investors use compound interest to their advantage.
Without ever releasing that this principle also applies to our health and
fitness and not just the financial realm.
Exponential, meaning a rate of increase that becomes quicker and quicker
as the thing (fitness) that increases becomes larger (or stronger). And this can
be applied to our health through the use of simple strategic exercises that can
be scheduled and performed weekly.
Simple short exercises that build on each on the other, and the more they
are performed the quicker and quicker results are achieved and the stronger or
healthier the exercise performer becomes.
Just like an investment of £1,000 into a mutual fund account can gain
significant increase and grow stronger with time and compound interest, so
can exponential workouts when performed regularly over time.
For illustration purposes, let’s say a person wants to burn belly fat, and
has given himself the time frame of 90 days to do this, the idea is not to go to
the gym straight away for hours, overwhelm the muscles, suffer with major
aches the following days, and end up skipping days of workouts to recover,
fall back into the old habits and personal excuses and arrive months ahead
with paid gym membership but no attendance or the figure to be happy about.
The idea of the exponential workout is for this person to perform simple
exercises in the morning that are easy to do, for example 20 sit ups, and 10
side-crunches on each side. That’s it. And the person can now carry on with
their day.
The second day, this person must perform those simple sit ups and side
crunches again. Then carry on with their day.
And repeat the following morning. Soon this person will be in a routine of
performing these exercises and may even be able to increase it from 20 to 25
or 30 sit ups and 15 or 20 side crunches. The ability to increase the exercise
reps is a result of the muscles getting stronger and compound/exponential
interest being at play.
By day 30, this person is now becoming familiar with the routine and can
see belt size go down or their belly/pecs becoming close to leaner than
before.
By day end of the timeframe, 90 days this person will witness dramatic
improvement in their health and fitness levels overall, the reduction of belly
and the gain of confidence as a he becomes fitter.
Put this to the test for yourself, try these workout sessions in the following
chapters. There are also guided training videos accompanied with the
workouts to demonstrate how to undertake the exercises, how to get your
form or positions right, and some caution notes.
You can easily access these videos by scanning the QR codes with your
smartphone or tapping to watch them on YouTube.
