Katia's Phase 1-2-3 and Beyond Fitness Training Plan
Katia's Phase 1 Fitness Training Plan Video Sequence - 5-Day 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 (Level 1)
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)
Go through this training session 2X:
https://www.sculptafitclub.com/programs/liit-chest-and-back-personal-training-session-basic-1
Day 3 - Abs/Core and Neck
Go 2X through this:
https://www.sculptafitclub.com/programs/basic-abs-and-core-session-1
And For Neck:
Day 4 - Total-Body
Total-Body Toning: Level 1
https://www.sculptafitclub.com/programs/total-body-toning-session-level-1
Day 5 - Cardio & Stretch - Combining 2 segments
1 - Primer Warm-Up
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 - STRETCH TODAY
These can be done any time you choose:
7-Minute Stretch Session on the Swiss Ball:
https://www.sculptafitclub.com/programs/short-7-minute-stretch-session-on-the-swiss-exercise-ball
Super-Flex Total-Body Stretch Session:
⇒ After Day 5 - you start over again at Day 1
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Katia's PHASE 2 Fitness Training Video Series
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 (ULBHTM Level 1, Mat and *Standing*)
Day 2 - Chest and Back
Day 3 - Abs/Core
Day 4 - Lower-Body (To the Max & The Sequel)
Day 5 - Shoulders
Day 6 - Arms
After Day 6 - 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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PHASE 2 - Complete Schedule and Video Session Links:
Day 1 - Lower-Body: Level 1 ULBHTM Floor/Mat Session and Standing Session
Day 2 - Upper-Body: Chest and Back session
==> Still go through this training session 2X:
https://sculptafitclub.com/programs/liit-chest-and-back-personal-training-session-basic-1
==> Then you will add 1 set (as many as you can do with good form) of "modified push-ups" from the knees.
*The key is to move slowly and focus on each single repetition being excellent.
Do as many as you can. It doesn't matter how many you get - just be sure to keep track of how many and make note in the summary document for me to see.
We will add the 7-minute stretch session on the ball to do on Day 2:
https://www.sculptafitclub.com/programs/short-7-minute-stretch-session-on-the-swiss-exercise-ball
Day 3 - Indoor Bodyweight Cardio and Abs & Core
Indoor Bodyweight Cardio session:
https://www.sculptafitclub.com/programs/20-minute-liit-total-body-toning-cardio-session-intermediate-level
We are combining basic and intermediate together - *do 1X of each:
https://www.sculptafitclub.com/programs/basic-abs-and-core-session-1
https://www.sculptafitclub.com/programs/liit-abs-and-core-intermediate-1
[Optional today] Neck (can do later or earlier in day - can be anytime):
Day 4 - Lower-Body (To the MAX and The Sequel)
PART 2 - https://www.sculptafitclub.com/programs/ulbhtm-to-the-max-and-naked-beauty-symulast-method-the-sequel?cid=236644
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... USE light weight**):
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:
⇒ After Day 6 - you start over again at Day 1
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Katia's PHASE 3 Fitness Training Video Series
Here’s the summary view (and below is full view with specific training session video links):
SUMMARY
------------------------------------------
Day 1 - Lower-Body (ULBHTM Level *2*, Mat and Standing)
Day 2 - Chest and Back
Day 3 - Abs/Core
Day 4 - Lower-Body (Naked Beauty)
Day 5 - Shoulders
Day 6 - Arms
After Day 6 - 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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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
Intermediate Chest and Back Session
(ONLY do what you are able to do in this one. Don't force anything. And if you need to stay with the modified push-ups we've been working on in phase 2, as a substitute for the full-body push-up, that is totally ok! :-)
https://sculptafitclub.com/programs/liit-chest-and-back-personal-training-session-intermediate-1
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
Flat-Sexy Stomach session (from Naked Beauty program) - 1X
https://sculptafitclub.com/programs/naked-beauty-the-symulast-method?cid=181694
https://www.sculptafitclub.com/programs/liit-abs-and-core-intermediate-1
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) 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 - 1X
- 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 - Sculpted Strong Shoulders
https://sculptafitclub.com/programs/collection-sculpted-strong-shoulders-session-with-dumbbells
Indoor Bodyweight Cardio session:
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:
⇒ After Day 6 - you start over again at Day 1
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Long-Term Fitness Progression and Health Maintenance Cheat-Sheet
1 - You want to think of previous Phases as a resource for you to choose from for variety and long term programming.
When you go back to "easier" training sessions, you will notice that while they are in fact easier than when you first started doing them, you will feel the work and you will most likely feel that you did something slightly unique, the next day.
2 - If staying with the body-zones style of training (like in phase 3 for example), and you're going to create your own training schedule from the video-on-demand portal - be sure to aim at getting the lower-body in 2X per week, abs/core 2X per week, and the other body zones 1X per week (chest/back, shoulders/neck, arms)
3 - You will also want to venture into trying new additions to the video-on-demand portal, when you do - you simply substitute any new session for what you would have done on that given day.
4 - Every few months, you may want to try a few weeks of total-body training sessions alternating with cardio-focused days. (See Sample Schedule link to be placed below this section of your personal fitness plan page.)
Link for SSTB-8 Intermediate Sample Schedule ==> Sculpted & Strong Total Body 8-Day Training Sequence
NOTE: I've included Lower-Body specific days in the schedule as it seems the ladies DO NOT want to stop their lower-body training days or they really feel like they are missing something important - so they are in there! :-)
5 - Keep the stretching and flexibility sessions as a staple in your long term fitness plans. These will become even more valuable as time progresses and you seek to maintain strength, balance, high quality of life and overall independence.