Beginner Phase:
Sunday - Rest
Monday - Chest + Triceps + Abs
Tuesday - Back + Biceps
Wednesday - Hiit Cardio
Thursday - Shoulders + Abs + Cardio (moderate walking, jogging, biking)
Friday - Legs
Saturday - optional low impact steady state cardio
Phase I calls for
Sunday - low impact steady state cardio
Monday - a Push type workout (generally 3 sets, 12 to 15 reps)
Tuesday - a Pull type workout
Wednesday - Legs +HIIT Cardio + Abs
Thursday - a different Push type workout
Friday - a different Pull type workout
Saturday - a different Legs + HIIT Cardio + Abs workout
Phase II looks like this:
Sunday - low impact steady state cardio
Monday - Legs
Tuesday - Chest + Back + Hiit
Wednesday - low impact steady state cardio + Abs
Thursday - Shoulders + Glutes
Friday - Arms
Saturday - Hiit + Abs
She uses supersets throughout. Pretty traditional exercises - nothing too creative or crazy.
It looks like you do a different set of exercises each week - there's an A set and a B set and you alternate them, i.e., Weeks 1 & 3 you do the A workouts, Weeks 2 & 4 you do the B workouts. Different exercises, different sets and reps. She's using dumbbells and a resistance band with a door anchor. Still photos of the exercises are hyperlinked in the PDF exercise book.
Beginner phase is 4 weeks, Phase I and II are also 4 weeks each. A bargain, I think, for $10.20 - if you will do paper workouts. I'm super pleased with this purchase! Thanks for enabling me, nschultz!
Carol
Last edited by txhsmom; 08-26-17 at 11:18 AM.
Reason: to add additional info
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