Sprints, squats, and swings: Burst through your weight loss plateau

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A Highly Effective Workout For Bursting Through Any Weight Loss Plateau 

So, you've committed to losing weight.

You've been crushing the perfect workout plan, and watching the foods you eat.

The workouts are going great, and you've even lost some weight already.

Nice job so far.

But, then it happens...

The unthinkable.

You step on the scale, eager to see your progress, and IT'S THE EXACT SAME.

Not even one single pound lost. You're heartbroken, frustrated, and honestly a little angry. All your hard work is for nothing.

Or, is it?

First breath. Relax. Don't panic. 

It will be ok.

What's happened is that you've hit a weight loss plateau.

This is a totally normal part of the weight loss journey. Actually, losing weight isn't a liner process. Weight loss looks much more like the graph of GDP.

A weight loss plateau is actually a good thing.

It's means you've made enough progress to get to that sticking point.

You should actually pat yourself on the back for your hard work thus far.

So, you're at the plateau.
The scale isn't moving, but you're listening to my words and staying calm.

What should you do next?

Well, there's three things you can potentially do:

  • Make some aggressive changes to your diet
  • Briefly ratchet up the intensity of your workouts
  • Or, a combination of the two

That's where Sprints, Squats, and Swings comes in.

The point of this workout plan is to ratchet up the intensity of your workouts to 11, in order to aggressively power-strip body fat. 

There's also an aggressive diet component I cleverly named "The Five Day Diet". 
(I'm sure you can guess why...)

Together the aggressive workout and diet protocol are a potent one-two punch that is sure to KO body fat.

Don't believe me?
Here's some of the success
other people have had using this exact protocol:






Pretty cool, right?

This isn't a long term plan though, but merely a short-term aggressive throat punch to unwanted body mass.

It's designed to be hard, but brief.



Q. How long is this workout plan?
A. Two weeks long

Q. What exercises does this workout plan consist of?
A. It's a short list, but these exercises are highly effective for power-stripping body fat

  • Swings
  • Burpees
  • Hill sprints
  • Plank holds
  • Front squats
  • Hollow rocks
  • Bear crawling
  • Shuttle sprints
  • Goblet squats
  • Goblet squats
  • Farmers carry's
Q. What equipment do I need?
A. The equipment list is minimal. These workouts are designed to be done at a gym, or right from your home. All you'll need is:
  • Moderate weight dumbbells (or kettlebells)
  • Place to do hill sprints (can substitute treadmill hill sprints though)
  • Space to do shuttle sprints

That's it. 

See, pretty simple right?


Q. I'm a beginner. Is this workout plan for me?
A. If you know how to properly squat, and swing a dumbbell (or kettlebell) then yes.

If you don't know how to do thoese exercises I suggest you checkout The Full Body Workout Guide For Beginners, first

Then, come back to this plan if you hit a weight loss plateau.

Q. I have a question you didn't answer. How can I get in touch with you?
A. Email is best. Shoot me an email at:


So, are you ready to ratchet your workouts up to 11 and burst right on through that weight loss plateau?


To grab Sprints, Squats, and Swings and get started working out today, all that's left to do is scroll to the top of this page and checkout.

You'll be taken to the secure checkout page. 

Upon successful checkout Sprints, Squats, and Swings will be available for instant download (yes, this means you can get started working out today!)


All the products on Tom Coffey Fitness come with a 30 day, 100% money back guarantee.

I am confident you will love Sprints, Squats, and Swings, but if for any reason you are not completely satisfied email me within 30 days. 


I will issue you a full refund. 

No. Questions. Asked.