April 2016 – Training Program and Schedule

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The following training split suggestion is great for those looking for a fat loss goal, and have 4 training days a week to dedicate to training. We want to put together just a quick guide for you to be able to use the workouts database easily.

 

We’re going to set up this plan with a metabolic circuit performed once a week, a full body strength program once a week, and on the other days, focus on upper/lower body strength workouts.

 

Now, all you have to do next is go to the workout categories above, and choose any workout you wish to fill in for the days listed below. Just be sure to stick to the same training categories. So any metabolic conditioning workout be performed on the day listed below, any lower body workout, and any upper body workout can be performed on the days listed below as well.

 

Follow this plan for 2-4 weeks before switching it up.

 

In order to bring a greater challenge to the workout, you should focus on increasing weight where you can, taking shorter rest periods, increasing reps by 1-3 more than listed on the workout itself, and perhaps adding an extra set where appropriate. The goal is to keep the workout challenging. It’s less important to keep “switching it up” than it is to allow the body to adapt to the challenge, perform the workouts over a longer period of time, and really train yourself in a way that will get results a lot better than always feeling the need to “mix it up”.

 

 

Click the workout name in order to view and download the workout for the day.

 

 

Training Day

Strength Workout

Cardio

 

Day 1

 

Tabata Complex MetCon Circuit Workout

35 Minutes Intervals

1 Min Work/1 Min Recover

Any Machine or mode of choice

 

Day 2

 

Countdown to Summer:

I Like Big Butts – Glutes and More Glutes Workout

20 Mins HIIT Cardio

20 Sec Sprint, 40 Sec Recover

Treadmill, Bike or Row Machine

 

Day 3

 

 

OFF DAY

 

 

OFF DAY

 

 

Day 4

 

Get it All In Total Body Strength Workout

35 Minutes Intervals

1 Min Work/1 Min Recover

Any Machine or mode of choice

 

Day 5

 

Back, Chest and Arms – Basic Upper Body Strength Push

20 Mins HIIT Cardio

20 Sec Sprint, 40 Sec Recover

Treadmill, Bike or Row Machine

 

Day 6

 

Killer Tabata Complexes 1

35 Minutes Intervals

1 Min Work/1 Min Recover

Any Machine or mode of choice

 

Day 7

 

OFF

Optional Cardio Only Day

 (Optional Cardio Only Day)

40 Mins SS Cardio Keeping HR

Above 75% for Duration 

Any Machine

 

 

 

Need some personalized help, or want  a meal plan? Submit an update or buy a meal plan upgrade!

 

My number one goal with the Inner Circle is to provide you with the tools you need to be successful at the body transformation game.

 

There are some easy ways you can personalize your plan to get feedback, advice, and program suggestions directly from me! You may do so by submitting an update. I’ll review your pics, measurements, and feedback – we’ll then discuss via a 15 minute phone follow up what you need to do to take your training to the next level.

 

Click here to get some personalized feedback and support.

 

If you know you need to get your nutrition down, then have me take the guesswork out of the equation and create a personalized meal plan JUST FOR YOU!

 

Click here to get your customized meal plan sent directly to you.

 

 

 

 

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