Phase 1 |
Classic |
Doubles |
Leans |
Weeks 1-3 | |||
Day 1 |
Chest & Back, Ab Ripper X |
Chest & Back, Ab Ripper X |
Core Synergistics |
Day 2 |
Plyometrics |
Plyometrics |
Cardio X |
Day 3 |
Shoulders & Arms, Ab Ripper X |
Shoulders & Arms, Ab Ripper X |
Shoulders & Arms, Ab Ripper X |
Day 4 |
Yoga X |
Yoga X |
Yoga X |
Day 5 |
Legs & Back, Ab Ripper X |
Legs & Back, Ab Ripper X |
Legs & Back, Ab Ripper X |
Day 6 |
Kenpo X |
Kenpo X |
Kenpo X |
Day 7 |
Rest or X Stretch |
Rest or X Stretch |
Rest or X Stretch |
Week 4 |
|||
Day 1 |
Yoga X |
Yoga X |
Yoga X |
Day 2 |
Core Synergistics |
Core Synergistics |
Core Synergistics |
Day 3 |
Kenpo X |
Kenpo X |
Kenpo X |
Day 4 |
X Stretch |
X Stretch |
X Stretch |
Day 5 |
Core Synergistics |
Core Synergistics |
Core Synergistics |
Day 6 |
Yoga X |
Yoga X |
Yoga X |
Day 7 |
Rest or X Stretch |
Rest or X Stretch |
Rest or X Stretch |
Phase 2 |
Classic |
Doubles |
Leans |
Weeks 5-7 | |||
Day 1 |
Chest, Shoulders & Triceps, Ab Ripper X |
[AM] Cardio X; [PM] Chest, Shoulders & Triceps, Ab Ripper X |
Core Synergistics |
Day 2 |
Plyometrics |
Plyometrics |
Cardio X |
Day 3 |
Back & Biceps, Ab Ripper X |
[AM] Cardio X; [PM] Back & Biceps, Ab Ripper X |
Chest, Shoulders & Triceps, Ab Ripper X |
Day 4 |
Yoga X |
Yoga X |
Yoga X |
Day 5 |
Legs & Back, Ab Ripper X |
[AM] Cardio X; [PM] Legs & Back, Ab Ripper X |
Legs & Back, Ab Ripper X |
Day 6 |
Kenpo X |
Kenpo X |
Kenpo X |
Day 7 |
Rest or X Stretch |
Rest or X Stretch |
Rest or X Stretch |
Week 8 |
|||
Day 1 |
Yoga X |
Yoga X |
Yoga X |
Day 2 |
Core Synergistics |
Core Synergistics |
Core Synergistics |
Day 3 |
Kenpo X |
Kenpo X |
Kenpo X |
Day 4 |
X Stretch |
X Stretch |
X Stretch |
Day 5 |
Core Synergistics |
Core Synergistics |
Cardio X |
Day 6 |
Yoga X |
Yoga X |
Yoga X |
Day 7 |
Rest or X Stretch |
Rest or X Stretch |
Rest or X Stretch |
Phase 3 |
Classic |
Doubles |
Lean |
Weeks 9 and 11 | |||
Day 1 | Chest & Back, Ab Ripper X | [AM] Cardio X
[PM] Chest & Back, Ab Ripper X |
Chest & Back, Ab Ripper X |
Day 2 | Plyometrics | [AM] Cardio X
[PM] Plyometrics |
Cardio X |
Day 3 | Shoulders & Arms, Ab Ripper X | Shoulders & Arms, Ab Ripper X | Shoulders & Arms, Ab Ripper X |
Day 4 | Yoga X | [AM] Cardio X
[PM] Yoga X |
Yoga X |
Day 5 | Legs & Back, Ab Ripper X | [AM] Cardio X
[PM] Legs & Back, Ab Ripper X |
Core Synergistics |
Day 6 | Kenpo X | Kenpo X | Kenpo X |
Day 7 | Rest or X Stretch | Rest or X Stretch | Rest or X Stretch |
Weeks 10 and 12 | |||
Day 1 | Chest, Shoulders & Triceps, Ab Ripper X | [AM] Cardio X
[PM] Chest, Shoulders & Triceps, Ab Ripper X |
Chest, Shoulders & Triceps, Ab Ripper X |
Day 2 | Plyometrics | [AM] Cardio X
[PM] Plyometrics |
Cardio X |
Day 3 | Back & Biceps, Ab Ripper X | Back & Biceps, Ab Ripper X | Back & Biceps, Ab Ripper X |
Day 4 | Yoga X | [AM] Cardio X
[PM] Yoga X |
Yoga X |
Day 5 | Legs & Back, Ab Ripper X | [AM] Cardio X
[PM] Legs & Back, Ab Ripper X |
Core Synergistics |
Day 6 | Kenpo X | Kenpo X | Kenpo X |
Day 7 | Rest or X Stretch | Rest or X Stretch | Rest or X Stretch |
Week 13 | |||
Day 1 | Yoga X | Yoga X | Yoga X |
Day 2 | Core Synergistics | Core Synergistics | Core Synergistics |
Day 3 | Kenpo X | Kenpo X | Kenpo X |
Day 4 | X Stretch | X Stretch | X Stretch |
Day 5 | Core Synergistics | Core Synergistics | Cardio X |
Day 6 | Yoga X | Yoga X | Yoga X |
Day 7 | Rest or X Stretch | Rest or X Stretch | Rest or X Stretch |