Shalini's Fitness Training Plans
Shalini's Fitness Training Plans
(Future Phases will be added to this same page)
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/Floor Session)
Day 2 - Chest/Back and Abs/Core
Day 3 - Lower-Body (Beautiful Buns, Toned Thighs, Legs for LIFE)
Day 4 - Shoulders and Bodyweight Cardio
Day 5 - Arms (Biceps and Triceps)
Day 6 - Naked Beauty
Day 7 - Bodyweight Cardio and Stretching
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 Level 1 Mat/Floor Session
Mat/Floor - https://www.sculptafitclub.com/programs/ultimate-leg-butt-hip-thigh-makeover-level-1-mat-training-session
Day 2 - Upper-Body: Chest and Back session - Plus Abs/Core
Chest/Back - 2X through
https://www.sculptafitclub.com/programs/liit-chest-and-back-personal-training-session-basic-1
Abs/Core - Basic session - 1X through
https://www.sculptafitclub.com/programs/basic-abs-and-core-session-1
Day 3 - Lower-Body: Beautiful Buns, Toned Thighs, Legs for LIFE
Day 4 - Body-weight Cardio and Shoulders
Body-weight Cardio: 1X through
https://sculptafitclub.com/programs/bodyweight-cardio-session-basic-1
Shoulders for LIFE (do all 3 videos 1X through)
https://sculptafitclub.com/programs/shoulders-for-life
Day 5 - Arms (Biceps and Triceps)
Day 6 - Naked Beauty: Original Session - 1X through (if 1X is too easy - go through it 2X)
https://www.sculptafitclub.com/programs/naked-beauty-the-symulast-method
Day 7 - Bodyweight Cardio and Stretching
Bodyweight Cardio Cross-training:
Total-Body Stretching:
https://sculptafitclub.com/programs/super-flex-bust-the-stress-power-stretch-session-replay-on-demand-may-15th-2020
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Phase 2 Summary
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Day 1 - Lower-Body (ULBHTM Level 1, Mat/Floor Session)
Day 2 - Chest and Back Toning & Strengthening
Day 3 - Indoor Cardio plus Abs/Core
Day 4 - Lower-Body - The The MAX and The Sequel
Day 5 - Shoulders for LIFE and Inddor Bodyweight Cardio
Day 6 - Lower-Body: Sculpted & Strong Lower-Body (SSLB)
Day 7 - Arms: Sculpting and Toning Biceps and Triceps
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
==> 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 your summary document for me to see.
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
Neck [Optional today] (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 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 - Lower-Body: "SSLB LIIT"
Sculpted and Strong Lower-Body LIIT Session - Angle View
https://sculptafitclub.com/programs/sculpted-and-strong-lower-body-liit-session-angle-view
Day 7 - Arms (Biceps and Triceps) and Bodyweight Cardio
Beginner/Intermediate Indoor Bodyweight Cardio session:
⇒ After Day 7 - you start over again at Day 1
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PHASE 3 - Complete Schedule and Video Session Links:
Day 1 - day #1 will rotate each week:
week 1 = ULBHTM Level 1 (both parts)
week 2 = ULBHTM Level 2 (both parts)
week 3 = Beautiful Buns, Toned Thighs, Legs for LIFE (May 12th 2020 "REPLAY")
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Week 1 - Lower-Body: Level 1 ULBHTM Floor/Mat Session and Standing Session
Week 2 - 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
Week 3 - Beautiful Buns, Toned Thighs, Legs for LIFE (April 28th "REPLAY")
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
As you know, 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
This is a training session designed as a progression/variation of "Shoulders for LIFE" from Phase 2
https://sculptafitclub.com/programs/collection-sculpted-strong-shoulders-session-with-dumbbells
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:
⇒ After Day 6 - you start over again at Day 1
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