Diane's Fitness Training Plans
Your PHASE 1 Fitness Training Video Series is a 5-Day Session Rotation
Here’s the summary view (and below is full view with specific training session video links):
SUMMARY
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Day 1 - Lower-Body
Day 2 - Upper-Body
Day 3 - Abs/Core
Day 4 - Total-Body
Day 5 - Cardio & Stretch
After Day 5 - you start over again at Day 1
IMPORTANT NOTE:
If you have to 'skip' a day, or miss a day - THAT'S OK.. Just pick up right where you left off the next day. Life happens, and this is how we adjust to the changes of life. SIMPLE.
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Complete Schedule and Video Session Links:
Day 1 - Lower-Body: ULBHTM Floor/Mat Session
https://www.sculptafitclub.com/programs/ultimate-leg-butt-hip-thigh-makeover-level-1-mat-training-session
Day 2 - Upper-Body (chest and back muscles are the upper-body focus in PHASE 1, the other smaller upper body muscles groups will get some work, especially on Day #4 - Total Body)
If going through this once is too easy, then go through it twice: (it's an "oldie but a goodie")
NOTE: you do NOT need the Home-Gym system for this session, listen to my instructions in the video
https://www.sculptafitclub.com/programs/liit-chest-and-back-personal-training-session-basic-1
Suggested stretch session for today (can be done any time of day, YOU choose :-)
https://sculptafitclub.com/programs/shoulder-joint-flexibility-stretching-session
Day 3 - Abs/Core
Start with this basic session 1X through:
https://sculptafitclub.com/programs/4-easiest-co-ed-moves-for-toned-abs
Then go to this session for 1X through:
(NOTE: you do NOT need the Home-Gym system for this session, listen to my instructions in the video)
https://www.sculptafitclub.com/programs/basic-abs-and-core-session-1
Suggested Stretch Session for today:
https://sculptafitclub.com/programs/better-neck-natural-training-to-rebuild-relieve-weak-achy-neck-muscles
Day 4 - Total-Body
Total-Body Toning: Level 1
https://www.sculptafitclub.com/programs/total-body-toning-session-level-1
Suggested stretch session for today (can be done any time of day, YOU choose :-)
https://sculptafitclub.com/programs/super-flex-bust-the-stress-power-stretch-session-replay-on-demand-may-15th-2020
Day 5 - Cardio & Stretch - Combining 2 segments
1 - Primer Warm-Up Cardio
https://www.sculptafitclub.com/programs/pre-training-session-primer-warm-up
2 - Bodyweight Cardio Basic/Intermediate
https://www.sculptafitclub.com/programs/bodyweight-cardio-session-basic-1
3 - FULL-STRETCH TODAY
Can be any time you choose:
Total-Body Session:
https://sculptafitclub.com/programs/super-flex-total-body-simple-stretch-session-may-8th-2020-replay
If you're at a level where you can 'balance' on an exercise ball, then feel free to add this one today - or any day or time you need a good back stretch and energy 'boost'.:
https://www.sculptafitclub.com/programs/short-7-minute-stretch-session-on-the-swiss-exercise-ball
⇒ After Day 5 - you start over again at Day 1
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Your PHASE 2 Fitness Training Video Series is a 5-Day Session Rotation
Here’s the summary view (and below is full view with specific training session video links):
SUMMARY
------------------------------------------
Day 1 - Lower-Body
Day 2 - Upper-Body
Day 3 - Abs/Core
Day 4 - Total-Body
Day 5 - Cardio & Stretch
After Day 5 - you start over again at Day 1
IMPORTANT NOTE:
If you have to 'skip' a day, or miss a day - THAT'S OK.. Just pick up right where you left off the next day. Life happens, and this is how we adjust to the changes of life. SIMPLE.
-------------------------------------------
Phase 2: Complete Schedule and Video Session Links:
Day 1 - Lower-Body: ULBHTM Floor/Mat Session and Standing Session
Floor/Mat - https://www.sculptafitclub.com/programs/ultimate-leg-butt-hip-thigh-makeover-level-1-mat-training-session
Day 2 - Upper-Body (chest and back muscles are the upper-body focus)
If going through this once is too easy, then go through it twice:
Suggested stretch session for today (can be done any time of day, YOU choose :-)
https://sculptafitclub.com/programs/shoulder-joint-flexibility-stretching-session
Day 3 - Abs/Core - SAME but adding timed Plank-Hold at the end**
Start with this basic session 1X through:
https://sculptafitclub.com/programs/4-easiest-co-ed-moves-for-toned-abs
Then go to this session for 1X through:
https://www.sculptafitclub.com/programs/basic-abs-and-core-session-1
Suggested Stretch Session for today:
https://sculptafitclub.com/programs/better-neck-natural-training-to-rebuild-relieve-weak-achy-neck-muscles
Day 4 - Total-Body Toning: Level 2
Total-Body Toning: Level 2
https://sculptafitclub.com/programs/total-body-toning-session-level-2
You can either go through Level 2 twice, or you can do Level 1 right after it.
Suggested stretch session for today (can be done any time of day, YOU choose :-)
https://sculptafitclub.com/programs/super-flex-bust-the-stress-power-stretch-session-replay-on-demand-may-15th-2020
Day 5 - Cardio & Stretch - Combining 2 segments
1 - Primer Warm-Up Cardio
https://www.sculptafitclub.com/programs/pre-training-session-primer-warm-up
2 - Bodyweight Cardio Basic/Intermediate
https://www.sculptafitclub.com/programs/bodyweight-cardio-session-basic-1
3 - FULL-STRETCH TODAY
Can be any time you choose:
Total-Body Session:
https://sculptafitclub.com/programs/super-flex-total-body-simple-stretch-session-may-8th-2020-replay
If you're at a level where you can 'balance' on an exercise ball, then feel free to add this one today - or any day or time you need a good back stretch and energy 'boost'.:
https://www.sculptafitclub.com/programs/short-7-minute-stretch-session-on-the-swiss-exercise-ball
⇒ After Day 5 - you start over again at Day 1
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PHASE 3 - Complete Schedule and Video Session Links:
Day 1 - Lower-Body: Level 2 ULBHTM Floor/Mat Session and Standing Session
Standing - https://www.sculptafitclub.com/programs/ultimate-leg-butt-hip-thigh-makeover-level-2-standing-sequence
Floor - https://www.sculptafitclub.com/programs/ultimate-leg-butt-hip-thigh-makeover-level-2-floor-sequence
Day 2 - Upper-Body: Chest and Back session
Basic Chest and Back Session
https://sculptafitclub.com/programs/collection-liit-chest-and-back-toning-sculpting-strengthening
This is a perfect stretch session to do on Day 2 (although it
can be done any day - but getting this in 2-3 times per week is ideal):
https://www.sculptafitclub.com/programs/short-7-minute-stretch-session-on-the-swiss-exercise-ball
Day 3 - Abs and Core - and Neck
Adding this on to be your new Abs/Core training session for Day 3:
The Midriff Makeover | Cardio Combo | Midsection Mastery
https://sculptafitclub.com/programs/collection-the-midriff-makeover?categoryId=10017
For Neck:
Indoor Bodyweight Cardio session:
https://www.sculptafitclub.com/programs/20-minute-liit-total-body-toning-cardio-session-intermediate-level
Day 4 - Lower-Body (Naked Beauty 2 variations) and Total-Body Stretch (if time allows)
Naked Beauty - Original Session - 1X
- https://sculptafitclub.com/programs/naked-beauty-the-symulast-method?cid=181620
Naked Beauty - Mild Variation Session - 2X
- https://sculptafitclub.com/programs/naked-beauty-the-symulast-method?cid=182856
[Optional - if time allows.] This can be done any time of day:
Super-Flex Total-Body Simple-Stretch Session:
https://sculptafitclub.com/programs/super-flex-total-body-simple-stretch-session-may-8th-2020-replay
Day 5 - Shoulders for LIFE
This is a training session designed to strengthen and protect
the rotator cuff (the should joint) and also shape, sculpt and
strengthen to large 'outside' muscles of the shoulders (the deltoids)
https://sculptafitclub.com/programs/shoulders-for-life
Indoor Bodyweight Cardio session (this is 'advanced' but
I believe you are capable as it is slow, controlled and 'safe' by
design):
https://www.sculptafitclub.com/programs/the-fiery-five-advanced-bodyweight-liit-cardio-session
Day 6 - Arms (Biceps and Triceps)
Beginner/Intermediate Indoor Bodyweight Cardio session: this should be a good step up for you - NOTE: be sure to use light weights to take your shoulder into consideration for time-being:
⇒ After Day 6 - you start over again at Day 1
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