Laura's PHASE 3 Training Plan
Laura's PHASE 3 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 2, Standing & Mat)
Day 2 - Chest and Back (feet elevated and/or one foot variations)
Day 3 - Abs/Core
Day 4 - Lower-Body (To the Max & The Sequel)
Day 5 - Shoulders
Day 6 - Arms
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Day 7 - Lower-Body (ULBHTM Level 1, Mat & Standing)
Day 8 - Abs/Core - Cardio - Stretch
Day 9 - The Notorious 9
Day 10 - Lower-Body (Naked Beauty - Main)
Day 11 - Abs/Core - Cardio - Stretch
Day 12 - Total-Body Toning Level 2
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: 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
https://www.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/Core
This session for 2X:
https://www.sculptafitclub.com/programs/liit-abs-and-core-intermediate-personal-training-session-2
THEN you will top it off with 1X through this one:
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 - Shoulder Combo Session
You'll go through the full Dumbbell session:
https://www.sculptafitclub.com/programs/collection-sculpted-strong-shoulders-session-with-dumbbells?cid=828181
THEN - you will top it off with 1 set of each exercise from the resistance band session:
https://www.sculptafitclub.com/programs/basic-shoulder-training-session-with-resistance-bands-1
This stretching session if focused on the shoulder/rotator cuff -and is perfect for doing either right after your shoulder training session ( OR later in the day/evening):
https://www.sculptafitclub.com/programs/shoulder-joint-flexibility-stretching-session
Indoor Bodyweight Cardio session:
https://www.sculptafitclub.com/programs/the-fiery-five-advanced-bodyweight-liit-cardio-session
Day 6 - Arms (Biceps and Triceps)
You'll go through the full session here (1X for the first time - and then future sessions you can go 2X)
THEN you will top it off with this short session 1X through (until you get a band anchor up high - you'll do the same band exercises, but anchored down low where you have them):
https://www.sculptafitclub.com/programs/liit-arm-personal-training-session-basic-intermediate-1
Beginner Indoor Bodyweight Cardio session: (curious how this one feels for you)
https://www.sculptafitclub.com/programs/bodyweight-cardio-session-basic-1
Day 7 - Lower-Body (ULBHTM Level 1, Mat & Standing)
Mat/Floor Session
Standing Session
Day 8 - Abs/Core - Cardio - Stretch (Stretch session can be done later in the day or evening)
Abs/Core - this session for 1X: (you should be able to do most of this, even without the gym unit):
https://www.sculptafitclub.com/programs/liit-abs-and-core-intermediate-1
THEN this session for 1X:
https://www.sculptafitclub.com/programs/liit-abs-and-core-intermediate-personal-training-session-2
THEN you will top it off with 1X through this one:
Indoor or Outdoor (run, bike, etc) Cardio session - Take your pick and break a sweat!
Stretch - you can choose your own depending on mood/preference - or give this full body session a go:
Day 9 - The Notorious 9
You'll go through this one 2X (you can forward the first 2 minutes and the last 2 minutes - which is a total of 4 minutes of me just talking... So the 2X through may take about 30 minutes.... Enjoy!! :-)
https://www.sculptafitclub.com/programs/the-notorious-9
Day 10 - Lower-Body (Naked Beauty - Main)
You can use either of the 2 videos at the top of this playlist (they are almost exactly the same) - which ever you do - you'll go through it 2X (you can even do the first one and then the second one as your 2X)
https://www.sculptafitclub.com/programs/naked-beauty-the-symulast-method
Day 11 - Abs/Core - Cardio - Stretch (Stretch session can be done later in the day or evening)
Abs/Core - this session for 1X: (you should be able to do most of this, even without the gym unit):
https://www.sculptafitclub.com/programs/liit-abs-and-core-intermediate-1
THEN this session for 2X:
https://www.sculptafitclub.com/programs/liit-abs-and-core-intermediate-personal-training-session-2
Indoor or Outdoor (run, bike, etc) Cardio session - Take your pick and break a sweat!
Stretch - you can choose your own depending on mood/preference - or give these 2 a go:
https://www.sculptafitclub.com/programs/short-7-minute-stretch-session-on-the-swiss-exercise-ball
Day 12 - Total-Body Toning Level 2
Go 2X through on this one:
https://www.sculptafitclub.com/programs/total-body-toning-session-level-2
And then take your personal pick for stretching session(s)
And after Day 12 - you take it back up to the top of the 12 day cycle (top pf the page) with...
==> Day 1 - Lower-Body (ULBHTM Level 2, Standing & Mat)
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