Registro de ejercicios
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The document outlines a 4 week workout program that includes various cardio, plyometric, circuit and resistance training workouts. Week 1 focuses on cardio, power, resistance and circuit workouts from Monday to Saturday. Week 2 switches between plyometric cardio circuits, pure cardio and abs, and recovery workouts. Week 3 includes max interval training, plyometrics and conditioning. Week 4 has a similar structure focusing on max interval training, circuits, plyometrics and recovery.
Registro de ejercicios
- 1. Tuesday PLYOMETRIC CARDIO Wednesday CARDIO POWER & Thursday CARDIO Friday PURE Saturday PLYOMETRIC CARDIO Sunday Week1 Beachbody Insanity MONTH 1 www.beachbodycoach.com/DESERTKOALA Custom Chart by Martin Szymczak Monday 1 1 1 1 1 2 FIT TEST 1 2 3 5 6 7 Version 1.0 - October 2009 CIRCUIT RESISTENCE RECOVERY CARDIO CIRCUIT OFF W Monday CARDIO POWER & RESISTENCE Tuesday PURE CARDIO Wednesday PLYOMETRIC CARDIO CIRCUIT Thursday CARDIO RECOVERY Friday CARDIO POWER & RESISTENCE Saturday PURE CARDIO & CARDIO ABS Sunday OFF Week2 2 2 3 2 3 3 4 8 Tuesday PLYOMETRIC CARDIO CIRCUIT Wednesday PURE CARDIO & CARDIO ABS Thursday CARDIO RECOVERY Friday CARDIO POWER & RESISTENCE Saturday PLYOMETRIC CARDIO CIRCUIT Sunday OFF Week3 Monday Tuesday Wednesday Thursday Friday Saturday Sunday 4 Monday 2 4 4 3 4 5 5 5 6 4 6 7 FIT TEST 1 2 3 5 6 7 4 8 PURE CARDIO & CARDIO ABS CARDIO POWER & RESISTENCE PLYOMETRIC CARDIO CIRCUIT CARDIO RECOVERY PURE CARDIO & CARDIO ABS PLYOMETRIC CARDIO CIRCUIT OFF Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday WEEK Beachbody Insanity RECOVERY WEEK 1 2 3 4 5 6 Monday Beachbody Insanity MONTH 2 Tuesday Wednesday Thursday Friday Saturday Sunday 5 CORE CARDIO & BALANCE CORE CARDIO & BALANCE CORE CARDIO & BALANCE CORE CARDIO & BALANCE CORE CARDIO & BALANCE CORE CARDIO & BALANCE OFF RECOVERYW 3 1 1 1 1 2 Fit Test & Max Interval Circuit MAX INTERVAL PLYO MAX CARDIO CONDITIONING MAX RECOVERY MAX INTERVAL CIRCUIT MAX INTERVAL PLYO OFF Week Monday MAX CARDIO Tuesday MAX INTERVAL Wednesday MAX INTERVAL Thursday MAX Friday MAX CARDIO CONDITIONING Saturday CORE CARDIO Sunday Week6 2 2 3 2 3 7 Max Interval irc it 1 2 3 5 6 7 4 8 CARDIO CONDITIONING MAX INTERVAL CIRCUIT MAX INTERVAL PLYO MAX RECOVERY CONDITIONING & CARDIO ABS * CARDIO & BALANCE * OFF W Tuesday MAX INTERVAL PLYO Wednesday MAX CARDIO CONDITIONING & CARDIO ABS * Thursday MAX RECOVERY Friday MAX INTERVAL CIRCUIT Saturday CORE CARDIO & BALANCE * Sunday OFF Week7 Monday 4 4 4 3 3 8 Fit Test & Max Interval Circuit 1 2 3 5 6 7 4 8 Monday MAX INTERVAL PLYO Tuesday MAX CARDIO CONDITIONING & CARDIO ABS * Wednesday MAX INTERVAL CIRCUIT Thursday CORE CARDIO & BALANCE * Friday MAX INTERVAL PLYO Saturday MAX CARDIO CONDITIONING & CARDIO ABS * Week8 If you have the deluxe package, you can replace CARDIO ABS with INSANE ABS, and CORE CARDIO & BALANCE with MAX INTERVAL SPORTS TRAINING. Sunday3 5 4 9 6 6 5 FIT TEST 1 2 3 5 6 7 4 8