Katia's Phase 1 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 

------------------------------------------

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.

-------------------------------------------

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:

https://www.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


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:

https://www.sculptafitclub.com/programs/super-flex-total-body-simple-stretch-session-may-8th-2020-replay


⇒ After Day 5 - you start over again at Day 1

----------------------------------------

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 

------------------------------------------

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.
-------------------------------------------

PHASE 2 - Complete Schedule and Video Session Links:


Day 1 - Lower-Body: Level 1 ULBHTM Floor/Mat Session and Standing Session

Floor - https://www.sculptafitclub.com/programs/ultimate-leg-butt-hip-thigh-makeover-level-1-mat-training-session

Standing - https://www.sculptafitclub.com/programs/ultimate-leg-butt-hip-thigh-makeover-level-1-standing-training-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):

https://www.sculptafitclub.com/programs/better-neck-natural-training-to-rebuild-relieve-weak-achy-neck-muscles

Day 4 - Lower-Body (To the MAX and The Sequel)

PART 1 - https://www.sculptafitclub.com/programs/ulbhtm-to-the-max-and-naked-beauty-symulast-method-the-sequel?cid=236621

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)

https://www.sculptafitclub.com/programs/collection-awesome-arms-beginner-and-intermediate-liit-training-session

Beginner/Intermediate Indoor Bodyweight Cardio session:

https://sculptafitclub.com/programs/20-minute-liit-total-body-toning-cardio-session-intermediate-level

⇒ After Day 6 - you start over again at Day 1

----------------------------------------