Kim W's Fitness Training Plan
New Note -Phase 2 can now be found on this page. Phase 3 will also eventually be added here :-)
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Kim'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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Phase 1: 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)
https://www.sculptafitclub.com/programs/liit-chest-and-back-personal-training-session-intermediate-1
==> IMPORTANT NOTE: if the above chest/back session is too challenging, THAT'S OK, just leave it alone for now and do this one instead (Eventually you WILL be able to do the one above):
https://www.sculptafitclub.com/programs/liit-chest-and-back-personal-training-session-basic-1
Day 3 - Abs/Core and Neck
https://www.sculptafitclub.com/programs/basic-abs-and-core-session-1
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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Phase 2: Complete Schedule and Video Session Links:
Day 1
Lower Body:
https://www.sculptafitclub.com/programs/ultimate-leg-butt-hip-thigh-makeover-level-2-floor-sequence
or (or use on Day 6)
https://sculptafitclub.com/programs/boomin-buns-toned-thighs-and-legs-for-life-april-28th-replay-on-demand-session?categoryId=38016
Day 2
Cross Training:
Day 3
Upper Body:
https://www.sculptafitclub.com/programs/basic-shoulder-training-session-with-resistance-bands-1
or
https://www.sculptafitclub.com/programs/liit-chest-and-back-personal-training-session-intermediate-1
Day 4
Total Body/Cardio
Day 5
Total Body
https://sculptafitclub.com/programs/tightly-toned-you-52-liit-hybrid-configuration-circuit
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Phase 3 - 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
Basic Chest and Back Session
https://sculptafitclub.com/programs/liit-chest-and-back-personal-training-session-basic-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/Core and Neck plus Bodyweight Cardio
Abs and Core:
https://www.sculptafitclub.com/programs/basic-abs-and-core-session-1
Adding this for Neck: (can be done any time of day on its own)
https://www.sculptafitclub.com/programs/better-neck-natural-training-to-rebuild-relieve-weak-achy-neck-muscles
Indoor Bodyweight Cardio session:
https://www.sculptafitclub.com/programs/20-minute-liit-total-body-toning-cardio-session-intermediate-level
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
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:
Day 6 - Arms (Biceps and Triceps)
"Client's Pick" - Add Any Cardio of Your Choice here :)
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⇒ After Day 6 - you start over again at Day 1
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