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Old 07-04-19, 09:26 PM  
Sharaz
 
Join Date: Jul 2011
Location: South Florida
Body Shock! Bootcamp + FigureRobics

The below advanced training plan is a new method that I am incorporating with the purpose of reaching out higher levels of strength and cardiovascular capacity in a short period of time (6 weeks) In terms of body composition, I expect to reduce body fat. Two opposite fitness components are worked on the same day to shock the body and avoid adaptation. I don’t want my body to know what to expect. The plan follows the following general protocol:

3 Days: Strength (ST) + Muscle Endurance (ME), Core

3 Days: HIIT Cardio + Aerobic Cardio

Even thought the ST workouts are done in a interval manner, I am not usually reaching anaerobic thresholds. My cardiovascular high intensity workouts are the ones labeled as MC. ST workouts progression is done by increasing weight not reps. MC progression is done my increasing speed and reps.
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Old 07-04-19, 09:29 PM  
Sharaz
 
Join Date: Jul 2011
Location: South Florida
Tracey Staehle
Total Body Bootcamp (TBBC)
Disk 1 Metabolic Conditioning (MC)
Disk 2 Strength (ST)

Fitness Component: Strength (low reps), Anaerobic Cardio

Jung Da Yeon
FigureRobics Method (FRM)

Fitness Component: Muscle Endurance (high reps), Aerobic Cardio

Week 1-2

1. ST1, Figure Dance, Figure Mat
2. MC1, Figure Robi, Jung Stretch 1
3. ST2(bands), Figure Dumb, Figure Mat
4. MC2, Figure Robi, Jung Stretch 2
5. ST1, Beauty Muscle Fit, Core Fit
6. MC1, S Line Fit, Slow Fit

Week 3-4

1. ST2(bands), Figure Dance, Figure Mat
2. MC2, Figure Robi, Jung Stretch 1
3. ST1, Figure Dumb, Figure Mat
4. MC1, Figure Robi, Jun Stretch 2
5. ST2(bands), Beauty Muscle Fit, Core Fit
6. MC2, S Line Fit, Slow Fit

Recovery Week
Cardio (Step), Yoga (UY)

Week 5-6

1. MC2, S Line Fit, Jung Stretch 2
2. ST2(bands), Figure Dumb, Figure Mat
3. MC1, Figure Robi, Jun Stretch 1
4. ST1, Figure Dance, Core Fit
5. MC3, S Line Fit, Slow Fit
6. ST3, Beauty Muscle Fit, Core Fit

Week 7-8

1. MC3, S Line Fit, Jung Stretch 2
2. ST3, Figure Dance, Core Fit
3. MC2, Figure Robi, Jun Stretch 1
4. ST2(bands), Figure Dumb, Figure Mat
5. MC3, S Line Fit, Slow Fit
6. ST3, Beauty Muscle Fit, Core Fit
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Old 07-06-19, 01:31 PM  
Sharaz
 
Join Date: Jul 2011
Location: South Florida
Jung Da Yeon

Figure Robi ~ S Line Fit = LB, Standing Waist, Cardio
Figure Dumb ~ Figure Dance ~ Beauty Muscle Fit = TB, UB Focus
Figure Mat ~ Core Fit = Abs, LB Isolation Floor Work
Slow Fit = LB, Balance
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Old 07-11-19, 02:29 PM  
Sharaz
 
Join Date: Jul 2011
Location: South Florida
Changes made to the plan! My work scheduled event was postponed for a later date which is GREAT for me I extended the plan to 8 weeks which I believe will help me to reach a higher level of fitness in a progressive way.

Some tweaks to the plan are;
1. Recovery week after Week 4 ~ Finishing the week before Labor Day
2. Weeks 3-4 modified to perform TBBC workouts #2s twice. Intensity increase!
3. TBBC workouts #3s are incorporated first-time during Week 5 ~ This workouts are no joke! I am very afraid
4. Week 5-8, the sequence is reversed starting the week with Cardio instead of Strength.
5. Weeks 5-8, Steady State Cardio intensity is higher by doing S Line Fit twice and Figure Robi one time.
6. Weeks 5-8, Core workouts increase difficulty by doing Core Fit twice and Figure Mat one time.
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