Category Archives: Schedule

turbo fire calendar

turbo fire schedule

Click above photo to download turbo fire workout schedule pdf


Detailed Content of turbofire class schedule

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Fire 30 Class
+
Stretch 10 Class
HIIT 15 Class
+
Stretch 10 Class
Rest Fire 30 Class
+
Stretch 10 Class
Fire 55 EZ Class Fire 30 Class
+
Stretch 10 Class
Core 20 Class
+
Stretch 40 Class
Fire 45 Class
+
Stretch 10 Class
HIIT 20 Class
+
Stretch 10 Class
Rest HIIT 15 Class
+
Stretch 30 Class
Fire 55 EZ Class Core 20 Class
+
Stretch 40 Class
Fire 45 Class
+
Stretch 10 Class
Fire 45 EZ Class
+
Stretch 10 Class
HIIT 25 Class
+
Stretch 10 Class
Rest HIIT 15 Class
+
Tone 30 Class
Fire 45 EZ Class
+
Stretch 10 Class
Core 20 Class
+
Stretch 40 Class
Fire 55 EZ Class
Fire 45 Class
+
Stretch 10 Class
HIIT 20 Class
+
Stretch 10 Class
Rest HIIT 20 Class
+
Sculpt 30 Class
Fire 55 EZ Class Core 20 Class
+
Stretch 40 Class
Fire 45 Class
+
Stretch 10 Class
Fire 55 EZ Class Fire 30 Class
+
Sculpt 30 Class
Rest Fire 30 Class
+
Tone 30 Class
Fire 55 EZ Class Fire 45 Class Core 20 Class
+
Stretch 40 Class
Fire 55 EZ Class Fire 30 Class
+
Sculpt 30 Class
Rest Fire 30 Class
+
Tone 30 Class
Fire 55 EZ Class Fire 45 Class Core 20 Class
+
Stretch 40 Class
Fire 55 EZ Class Fire 30 Class
+
Sculpt 30 Class
Rest Fire 30 Class
+
Tone 30 Class
Fire 55 EZ Class Fire 45 Class Core 20 Class
+
Stretch 40 Class
Fire 45 EZ Class
+
Stretch 10 Class
Fire 45 EZ Class
+
Stretch 10 Class
Rest Core 20 Class
+
Stretch 40 Class
Fire 30 Class
+
Stretch 10 Class
Fire 45 EZ Class
+
Stretch 10 Class
Core 20 Class
+
Stretch 10 Class
HIIT 15 Class
+
Sculpt 30 Class
Fire 45 Class
+
Stretch 10 Class
Rest HIIT 15 Class
+
Tone 30 Class
Fire 55 EZ Class HIIT 20 Class
+
Sculpt 30 Class
Fire 30 Class
+
Stretch 10 Class
HIIT 20 Class
+
Tone 30 Class
Fire 45 Class
+
Stretch 10 Class
Rest HIIT 25 Class
+
Sculpt 30 Class
Fire 55 EZ Class HIIT 20 Class
+
Tone 30 Class
Fire 30 Class
+
Stretch 10 Class
HIIT 25 Class
+
Sculpt 30 Class
Fire 45 Class
+
Stretch 10 Class
Rest HIIT 25 Class
+
Tone 30 Class
Fire 55 EZ Class HIIT 25 Class
+
Sculpt 30 Class
Fire 30 Class
+
Stretch 10 Class
Rest Fire 45 EZ Class
+
Stretch 10 Class
Fire 55 EZ Class Stretch 40 Class Fire 45 EZ Class
+
Stretch 10 Class
Stretch 40 Class Rest
Fire 60 Class
+
ABS 10 Class
Fire 45 EZ Class
+
Lower 20 Class
Rest Fire 30 Class
+
Upper 20 Class
Fire 55 EZ Class
+
ABS 10 Class
Fire 60 Class
+
Stretch 10 Class
Core 20 Class
+
Stretch 40 Class
Fire 60 Class
+
Stretch 10 Class
Fire 45 EZ Class
+
Lower 20 Class
Rest Fire 30 Class
+
Upper 20 Class
Fire 55 EZ Class
+
ABS 10 Class
Fire 60 Class
+
Stretch 10 Class
Core 20 Class
+
Stretch 40 Class
Fire 60 Class
+
Stretch 10 Class
Fire 45 EZ Class
+
Lower 20 Class
Rest Fire 30 Class
+
Upper 20 Class
Fire 55 EZ Class
+
ABS 10 Class
Fire 60 Class
+
Stretch 10 Class
Core 20 Class
+
Stretch 40 Class
Fire 45 EZ Class
+
Stretch 10 Class
Fire 45 EZ Class
+
Stretch 10 Class
Rest Core 20 Class
+
Stretch 40 Class
Fire 30 Class
+
Stretch 10 Class
Fire 45 EZ Class
+
Stretch 10 Class
Core 20 Class
+
Stretch 10 Class

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Other articles
Get In The Best Shape Of Your Life!

Fitness is important part of staying healthy. You can live a healthier and more enjoyable life if you are in great shape.If you want to enhance your health, take the time to read through the advice in this article.

A personal trainer is a workout program.A good trainer can evaluate your goals and problem areas and will recommend suitable exercises for you. This will put you to create an ideal plan you can follow.

Setting and reaching personal fitness goals is a powerful form of motivation. It empowers you focus your efforts on overcoming your obstacles. A well defined goal is helpful in your fitness program is ongoing.

Counting your calories helps you wish to get fit. The number of calories you take in every day will greatly affect your fitness level. When you only use calories at your level of maintenance or lower, and you lose some while you exercise, the weight will fly off.

Keep a daily record of everything that you do each day. You may even keep track of what the day’s weather you had that day. This can help you use the data to recognize patterns. If you miss a workout, jot down a note explaining why.

Controlled breathing can enhance the effectiveness of your workouts. Try to exhale hard as your shoulders peak during situps. The contraction of a deep breathing causes your abdominal muscles to do more work even harder than normal.

You can gain more muscle by doing the same amount of exercising in ten percent less time. This results in muscles working harder and will increase your endurance. For instance, if your workout usually takes you 30 minutes, workout for about 27 minutes when you next exercise.

Work on your contact skills. Foosball is a good way to improve these. Foosball requires a high level of hand-eye coordination to succeed. These skills can be extended past the foosball table and tailored for volleyball too.

Increase the pace of your workouts to a higher intensity to help accelerate weight loss. You will lose more weight if you do a greater amount of exercise in less time. This will allow you lose more weight.

As was stated earlier in this article, exercising and eating healthy in order to improve your fitness, is a great way to help ensure that you live a long and healthy life. When it comes to your health, you must never take it for granted. Incorporate the information here and soon you’ll be on the path towards a healthier you.

Focus t25 workout schedule

t25 alpha schedule

Click the left photo to download focus t25 schedule pdf

There are three schedule in the package:

  • t25 alpha schedule
  • t25 beta schedule
  • t25 gamma schedule

 

shaun Focus t25 alpha schedule

Detailed Content of focus t25 calendar pdf – Alpha

Alpha Cycle Focus: The Foundation

Follow this calendar for 25 days of work. When you are done, Folow the Beta t25 workout Calendar.
Check off the “Nailed It” or “Barely Made It” box so you know just how many days you got your butt kicked by these 25-minute workouts.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Cardio Speed 1.0 Total Body Circuit Ab Intervals Cardio
Lower Focus
Rest Stretch
2 Cardio Total Body Circuit Speed 1.0 Cardio Lower Focus
AB Intervals
Rest Stretch
3 Total Body Circuit Speed 1.0 Lower Focus Cardio Total Body Circuit
& AB Intervals
Rest Stretch
4 Cardio Total Body Circuit Lower Focus Total Body Circuit AB Intervals
& Speed 1.0
Rest Stretch
5 Total Body Circuit AB Intervals Total Body Circuit Cardio Total Body Circuit
& Lower Focus
Rest Stretch
Double Day: For Maximum Results, Shaun Recommends doing two workouts on Fridays. If you can not get through two workouts, do not stress. You can always do the second one over the weekend. Saturday: Do not forget, Saturday is the day you update your stats and see how much your hard work paid off.

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t25 workout calendar – t25 beta schedule

t25 beta schedule

Beta Cycle Focus: The Core
Focus and go for the next 5 weeks. Want to start Gamma Early? You can start using Gamma During the last two weeks of Beta t25 schedule pdf.
Here’s how: Swap Upper Focus for Rip’t Up; Swap Rip’t Circuit for Extreme Circuit; Swap Speed 2.0 for Speed 3.0
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Core Cardio Speed 2.0 Rip’t Circuit Dynamic Core Upper Focus
Core Cardio
Rest Stretch
2 Dynamic Core Core Cardio Rip’t Circuit Upper Focus Rip’t Circuit
Speed 2.0
Rest Stretch
3 Core Cardio Upper Focus Speed 2.0 Rip’t Circuit Dynamic Core
Speed 2.0
Rest Stretch
4 Rip’t Circuit Dynamic Core Core Cardio Dynamic Core Speed 2.0
Upper Focus
Rest Stretch
5 Rip’t Circuit Core Cardio Rip’t Circuit Dynamic Core Rip’t Circuit
Speed 2.0
Rest Stretch

Double Day: For an extra metabolic burn. Do not just do two workouts on Fridays,try doing the workouts back-to-back.
Saturday: Tracking you progress is vital to success. For tips on how to take proper measurements.
If you have the Core Speed workout in your DVD wallet, you can use it in place of Speed 2.0 anywhere it appears on the calendar.


 

 

 


focus t25 schedule – t25 gamma schedule

t25 gamma schedule

 

Gamma Cycle Focus: Strength
Follow this pure Gamma Calendar if you want to focus on getting ripped using Gamma Workouts. Or Check out option 2: Pure Strength HYBRID Calendar.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Speed 3.0 Rip’t UP Extreme Circuit The Pyramid Speed 3.0 Rest Stretch
2 Rip’t UP Extreme Circuit Speed 3.0 The Pyramid Rip’t UP Rest Stretch
3 The Pyramid Speed 3.0 Rip’t Circuit Extreme Circuit The Pyramid Rest Stretch
4 Extreme Circuit Rip’t UP Speed 3.0 The Pyramid Extreme Circuit Rest Stretch

Saturday: Tracking you progress is vital to success. For tips on how to take proper measurements.


t25-ad


Quick-Start Guide of focus t25

Step 1

Take your “before” photos, weight, and Measurements. We recommend doing this on Saturday, aka STATurday. What is STATurday ? It is Saturday. The day after your double workout. Use this day to weigh in and update your measurements so you can see all your hard work pay off.
Quick-Start Guide of focus t25

Step 2

Find your daily workout on your wall calendar. You can print the pdf , and put it on your wall.
Find 25 minutes and push play on your first workout: Cardio. ……

Step 3

When you are done, take your “after” photos, weight, and measurements. You can record your results right in the measurements chart in step 1.

p90x3 workout schedule

Click the left photo to download p90x3 schedule pdfp90x3 schedule

 

 

There are four schedule in the package:

  • p90x3 classic schedule
  • p90x3 lean schedule
  • p90x3 mass schedule
  • p90x3 doubles schedule

 

 


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Detailed Content of p90x3 workout calendar pdf


p90x3 classic schedule

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
weeks 1-3
Total Synergistics Agility X X3 Yoga The Challenge CVX The Warrior Rest Or
Dynamix
Week 4 – Transition
Isometrix Dynamix Accelerator Pilates X CVX X3 Yoga Rest Or
Dynamix
weeks 5-7
Eccentric Upper Triometrics X3 Yoga Eccentric Lower Incinerator MMX Rest Or
Dynamix
Week 8 – Transition
Isometrix Dynamix Accelerator Pilates X CVX X3 Yoga Rest Or
Dynamix
weeks 9 and 11
 Decelerator  Agility X  The Challenge
Or Complex Upper
X3 Yoga  Triometrics  Total Synergistics
Or Complex Lower
Rest Or
Dynamix
Weeks 10 and 12
 Decelerator  MMX  Eccentric Upper  Triometrics  Pilates X  Eccentric Lower Rest Or
Dynamix
week 13
 Isometrix Accelerator Pilates X  X3 Yoga  Dynamix  Rest Or
Dynamix
 Final Fit Test
& Photo Shoot

 

 


p90x3 lean schedule

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
weeks 1 to 3
Accelerator The Warrior X3 Yoga CVX Isometrix Agility X Rest Or
Dynamix
week 4
Isometrix Dynamix Accelerator Pilates X Agility X X3 Yoga Rest Or
Dynamix
weeks 5 to 7
Triometrics The Warrior X3 Yoga MMX Incinerator CVX Rest Or
Dynamix
week 8
Isometrix Dynamix Accelerator Pilates X Agility X X3 Yoga Rest Or
Dynamix
weeks 9 and 11
Decelerator MMX Eccentric Lower
Or Complex Lower
X3 Yoga Triometrics Eccentric Lower
Or Complex Lower
Rest Or
Dynamix
weeks 10 and 12
MMX Decelerator Triometrics Pilates X Decelerator CVX Rest Or
Dynamix
week 13
 Isometrix  Accelerator  Pilates X  X3 Yoga  Dynamix  Rest Or
Dynamix
 Final Fit Test
& Photo Shoot

 

 


p90x3 mass schedule

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
weeks 1 – 3
Total Synergistics Agility X X3 Yoga The Challenge Pilates X Incinerator Rest Or
Dynamix
week 4
 Isometrix  Dynamix The Warrior  Pilates X  Agility X  X3 Yoga Rest Or
Dynamix
weeks 5-7
 Eccentric Upper  Eccentric Lower  X3 Yoga  Eccentric Upper Eccentric Lower  MMX  Rest Or
Dynamix
week 8
Isometrix Dynamix The Warrior Pilates X Decelerator X3 Yoga Rest Or
Dynamix
weeks 9 and 11
Eccentric Upper Eccentric Lower X3 Yoga Eccentric Upper Eccentric Lower MMX Rest Or
Dynamix
weeks 10 and 12
Total Synergistics Agility X X3 Yoga The Challenge Pilates X Incinerator Rest Or
Dynamix
week 13
Isometrix X3 Yoga Decelerator Eccentric Lower Eccentric Upper Dynamix Final Fit Test
& Photo Shoot

 

 


p90x3 doubles schedule

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
weeks 1 to 3
Total Synergistics
& Cold Start
Agility X
& Dynamic
X3 Yoga The Challenge
& Cold Start
CVX &
Dynamix
The Warrior Rest Or
Dynamix
week 4
Isometrix Dynamic Accelerator Pilates X Agility X X3 Yoga Rest Or
Dynamix
weeks 5 – 7
Eccentric Upper
& Accelerator
Triometrics
& Dynamix
X3 Yoga Eccentric
Lower & CVX
Incinerator
& Isometrix
MMX &
Dynamix
Rest Or
Dynamix
week 8
Isometrix Dynamic Accelerator Pilates X Agility X
& Dynamic
X3 Yoga Rest Or
Dynamix
weeks 9 and 11
Decelerator
& Accelerator
MMX &
Pilates X
The Challenge X3 Yoga &
Agility X
Triometrics
& Isometrix
Total Synergistics Rest Or
Dynamix
Weeks 10 and 12
Decelerator
& Accelerator
CVX &
Pilates X
Eccentric Upper
& MMX
Triometrics &
Isometrix
X3 Yoga
& CVX
Eccentric Lower
& Dynamix
Rest Or
Dynamix
week 13
Isometrix Accelerator Pilates X X3 Yoga Dynamic Rest Or
Dynamix
Final Fit Test
& Photo Shoot

Consult your physician, read the fitness guide, and follow all safety instructions before beginning this high-intensity and physically demanding exercise program.


 


A note from Tony Horton

That is right, boys and girls, we have got a third one for YA-and this time, we are really going to bring it.

What is new with p90x3? In p90x, we introduced you to Muscle Confusion. In return for about an hour of your time each day, we gave you extreme fitness in your home, made easy. Then came p90x2, a program inspired by the way athletes train, which uses what we call muscle integration to force you to move on multiple planes, connecting different muscle groups, making you less vulnerable and more durable. It is truly indoor training for the outside world.

And that brings us to p90x3. We understand that many of you still struggle with your fitness because you do not have a lot of time on your hands. You want the results and you have willing to do the work, but you need something to fit into your busy lifestyle. So we have taken all we have learned from p90x and p90x2, coupled it with the latest discoveries in fitness science, and then slammed it into overdrive. The result- what you will find in p90X3 – is called Muscle Acceleration. Short, targeted, and intense workouts that you can burn through in half an hour.

But do not mistake “short” for “easy”. P90X3 is every bit as tough as its older siblings. So if this kind of extreme fitness is new to you, pace yourself. No need to rush to greatness right out of the box. Take your time in the beginning. You will catch up to us quickly.

What you can rush to do right out of the gate is CHANGE YOUR EATING HABITS. You will notice in the old phrase “Eat right and exercise” that eating right comes first ! Following our state-of-the-art-yet-oh-so-simple nutrition plan is the absolute best way to get the most out of the short time you have to exercise. Trust me, you are gonna need good fuel go get through these routines.

We have done our part, now the rest is up to you. So stay committed, work hard, have fun, and most importantly, do your best and  forget the rest-all in 30 minutes.

 

 


What is p90x3?

P90x3 is the third iteration of power 90 days extreme (yes, that is what p90x stands for). The original p90x serves as a deep immersion into extreme fitness; p90x2 focuses on advanced sports science for extreme performance gains; and now p90x3 adds another extreme-extreme efficiency. Every move and every routine in p90x3 is designed to produce the greatest physical changes during what is now scientifically determined to be the sweet spot of physical activity: the first 30 minutes of working out. X3 Maximizes your results during this short window of opportunity, with no time wasted, no superfluous moves, and no loss of intensity. How is this possible ? It is called Muscle Acceleration, and there is a whole chapter dedicated to it later on in this guide. But for now, let’s put the science aside and focus on …

 

 


Who is it for ?

P90X3 is for people willing to take on a monumental physical challenge without monumentally challenging their daily schedule (c’mob, the workouts are only 30 minutes). Thanks to lessons learned from p90x and p90x2 customers, we have been able to make p90x3 sale and effective for just about everyone.

 


How long does it take ?

The workouts are 30 minutes long, including a brief warm-up. The basic schedule calls for doing one of these workouts 6 days a week. That’s around 3 hours total per week to achieve amazing results. In other words, the “i don’t have time to work out” excuse has been permanently retired.


 
p90x3-ad
 


What do i need ?

Grab a small set of dumbbells, ranging from about 5 to 50 lbs. for guys and 5 to 25 lbs. For gals. Or use a set of resistance bands if you do not have space for weights or travel frequently. You will need a way to do pull-ups,either using the p90x chin-up Bar, a standard doorframe pull-up bar, a pull-up tower, or a door attachment for your resistance bands. You might also want a yoga mat or jump mat, depending on what kind of floor you have. Good cross training shoes are essential, as well. And most importantly, you need a desire to Bring it !

p90x2 workout schedule

p90x2 schedule pdf

Click the above photo to download p90x2 schedule pdf


Detailed Content of p90x2 calendar pdf

Training Phases

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Phase 1 – Foundation (3 to 6 weeks)
X2 Core Plyocide Rest
or
X2 Recovery
+ Mobility
X2 Total Body
& X2 Ab Ripper
X2 Yoga X2 Balance
+ Power
Rest
or
X2 Recovery
+ Mobility
Phase 2 – Strength (3 to 6 weeks)
Chest
+ Back
+ Balance
& X2 Ab Ripper
Plyocide Rest
or
X2 Recovery
+ Mobility
X2 Shoulders
+ Arms
& X2 Ab Ripper
X2 Yoga Base
+ Back
& X2 Ab Ripper
Rest
or
X2 Recovery
+ Mobility
Phase 3 – Performance (3 to 4 weeks)
P.A.P. Lower P.A.P. Upper X2 Yoga Rest
or
X2 Recovery
+ Mobility
P.A.P. Lower P.A.P. Upper Rest
or
X2 Recovery
+ Mobility
Recovery Week (to be done whenever you need it)
X2 Recovery
+ Mobility
X2 Yoga X2 Recovery
+ Mobility
X2 Yoga X2 Recovery
+ Mobility
X2 Yoga X2 Recovery
+ Mobility

 

p90x2-ad

 


Welcome to the Future of Fitness: P90X2

“I felt like a fool.”
I am not too proud to say it: Going through the first few workouts of Power 90, P90X,TurboFire, and INSANITY, I got lost in some of the moves. And i am sure i was not alone. So Ok, our egos were devastated while the gang on screen did everything just right. But we got through it end that felt amazing, didn’t it ?

It’s up to you again-welcome back to your now “square one.”
The breakthrough of P90X2 is that Tony has managed to take all of us back to a new beginning. Check your ego at the door, because everything is about to get challenged. But we can do it, you and 1. We absolutely can if we are prepared for it.

And it is worth it.
When you see this through. EVERYTHING about your agility, stamina, strength, and vitality will improve. And your body will look and act like it.

You are not alone.
But i also understand that to succeed, you will want some support. This is why you should seriously consider joining our online Support community at TeamBeachbody.com, where you will find all the people who are doing p90x2 and jumping into the “deep end of the pool” with you. Find a Coach who’s going through the program. Take advantage of Tony’s Corner- the place to go for advice and live chats with the master of motivation himself.

And with the help of that support and motivation, i hope you will “pay it forward” by sending us your results. We want you to be counted among our Success Stories so you can have your chance to be featured in our TV Campaigns. You will be able to inspire as many people as possible with the fact that real fitness and health come from doing what it takes, and real people have what it takes.

 

 


What is P90X2? and How is it different from P90X ?

It is an evolution of a process you began with p90x – to get into the best shape of your life. Just like p90x, p90x2 is a 90-day program that will challenge you athletically. It is about continuing your progress after p90x so you continue changing your body composition. This is the next step in your fitness journey; an extension of P90X. And you know that drill goes. Get ready to Bring It ! again !

Consider p90x2 to be the next wave in applied science for body transformation. It takes the principles and foundation of the p90x concept and dials it up to the next level with additional focus on functionality, agility, balance, mobility, and of course visible results.

 

 


Muscle Confusion

If you doubt your muscles could feel any more confused than the first time you did p90x – you are not seen nothing yet, p90x2 is going to up the ante with movements, sets, supersets, and complexes that will have your muscles (actually energy systems, but we will talk science later) So challenged, they won’t have any choice but go fight to get stronger and more efficient to keep up with the Challenge.

 

 


 

p90x2-ad

 


Less is more

As intensity increases, training volume needs to decrease to allow more time for recovery, so in p90x2 you will only be training 5 days per week. Remember what you learned in p90x: the body can only grow stronger during the period of rest after it’s been challenged. This time around, you are earning more rest. Performance training is all about efficiency, and p90x2 has evolved to the point where less really leads to more: More Strength. More agility. And even more visible results.

p90x workout schedule

Click the below photo to download p90x calendar pdf

p90x workout schedule

There are three schedules in the pacakge:

  • p90x classic schedule
  • p90x doubles schedule
  • p90x lean schedule

p90x-ad


p90x classic schedule worksheets pdf

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Weeks 1, 2, 3
 Chest & Back
Ab Ripper X
 Plyometrics  Shoulders & Arms
Ab Ripper X
 Yoga X  Legs & Back
Ab Ripper X
 Kenpo X Rest
or
X Stretch
Weeks 4
 Yoga X  Core Synergistics Kenpo X  X Stretch  Core Synergistics  Yoga X  Rest
or
X Stretch
Weeks 5, 6, 7
 Chest,Shoulders & Triceps
Ab Ripper X
 Plyometrics Back & Biceps
Ab Ripper X
 Yoga X  Legs & Back
Ab Ripper X
 Kenpo X  Rest
or
X Stretch
Weeks 8
 Yoga X  Core Synergistics  Kenpo X  X Stretch  Core Synergistics  Yoga X  Rest
or
X Stretch
Weeks 9, 11
 Chest & Back
Ab Ripper X
 Plyometrics  Shoulders & Arms
Ab Ripper X
 Yoga X  Legs & Back
Ab Ripper X
Kenpo X  Rest
or
X Stretch
 Weeks 10, 12
Chest,Shoulders & Triceps
Ab Ripper X
 Plyometrics  Back & Biceps
Ab Ripper X
 Yoga X Legs & Back
Ab Ripper X
 Kenpo X Rest
or
X Stretch

 

 


p90x doubles schedule

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Week 1, 2, 3
Chest & Back
Ab Ripper X
Plyometrics Shoulders & Arms
Ab Ripper X
Yoga X Legs & Back
Ab Ripper X
Kenpo X Rest
or
X Stretch
Week 4
Yoga X Core Synergistics Kenpo X X Stretch Core Synergistics Yoga X Rest
or
X Stretch
Week 5, 6, 7
AM Cardio X; PM Chest
Shoulders & Triceps
Ab Ripper X
Plyometrics AM Cardio X; PM Back & Biceps
Ab Ripper X
Yoga X AM Cardio X; PM Legs & Back
Ab Ripper X
Kenpo X Rest
or
X Stretch
Week 8
Yoga X Core Synergistics Kenpo X X Stretch Core Synergistics Yoga X Rest
or
X Stretch
Week 9,11
AM Cardio X; PM Chest & Back
Ab Ripper X
 AM Cardio X; PM Plyometrics Shoulders & Arms
Ab Ripper X
AM Cardio X; PM Yoga X  AM Cardio X; PM Legs & Back
Ab Ripper X
 Kenpo X  Rest
or
X Stretch
 Week 10, 12
AM Cardio X; PM Chest
Shoulders & Triceps
Ab Ripper X
AM Cardio X; PM Plyometrics Back & Biceps
Ab Ripper X
AM Cardio X; PM Yoga X AM Cardio X; PM Legs & Back
Ab Ripper X
Kenpo X  Rest
or
X Stretch

 

 


p90x lean workout schedule

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Weeks 1, 2, 3
Core Synergistics Cardio X Shoulders & Arms
Ab Ripper X
Yoga X Legs & Back
Ab Ripper X
Kenpo X Rest
or
X Stretch
Weeks 4
Yoga X Core Synergistics Kenpo X X Stretch Cardio X Yoga X Rest
or
X Stretch
Weeks 5, 6, 7
Core Synergistics Cardio X Chest,Shoulders & Triceps
Ab Ripper X
Yoga X Legs & Back
Ab Ripper X
Kenpo X Rest
or
X Stretch
Weeks 8
Yoga X Core Synergistics Kenpo X X Stretch Cardio X Yoga X Rest
or
X Stretch
Weeks 9,11
 Chest & Back
Ab Ripper X
 Cardio X  Shoulders & Arms
Ab Ripper X
 Yoga X  Core Synergistics  Kenpo X  Rest
or
X Stretch
Weeks 10, 12
Chest,Shoulders & Triceps
Ab Ripper X
 Cardio X  Back & Biceps
Ab Ripper X
 Yoga X Core Synergistics  Kenpo X Rest
or
X Stretch

 

 


 

P90X Fitness Guide – Extreme Training System

If you are one of the thousands of p90x fanatics out there, we know you have a high level of expectations. You expect the best quality in your fitness products, workouts, pull-up bars. and nutritional support. You work harder than most people because you want the best results for your effort. You want EXTREME results. So if you want more p90x, Tony Horton has delivered it.

Tony took on your challenge and created these all-new, ultra-concentrated workouts that rev up your cardio, rip and shred your muscles, and build strength in new ways you have probably never experienced before.

 

 


p90x-ad


P90X Workout Overview

1. interval X Plus
This extraordinarily effective roller coaster ride will take you from low to medium to high intensity in a rhythm that revs your metabolism to peak levels. But it is not just cardio: you will strengthen and sculpt your upper and lower body for more power and performance.

2. Kenpo Cardio plus
This workout is a fusion of cardio and keno karate with the intensity cranked up to 11 it’s a fast-paced, all-out session that will improve your stamina, balance, and agility, Experience new combinations that are not just challenging, they are fun. You will lock forward to this dynamic sweat fest in your P90X rotation.

3. Upper Plus
You won’t just max out one or two muscle groups in this intense workout-your whole upper body is coming along for the ride: arms, back, chest, shoulders, delts, biceps, triceps – you name it. You will sculpt it.

4. Total Body Plus
Tony takes your entire body through sculpting,strengthening, and just plain shredding sets. Each muscle group will take turns recuperating while you blast another until you have got nothing left but quivering muscles.

5. Abs/Core Plus
Tony’s ultimate ab and core workout alternates hanging, standing, plank , and mat moves that target your upper abs, lower abs, obliques, and entire core in ways you never thought possible.

insanity workout schedule

Click the Below photo to download insanity workout calender pdf

insanity workout schedule


Detailed Content of insanity workout schedule pdf

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Month one
 Fit Test  Plyometric Cardio Circuit  Cardio Power & Resistance  Cardio
Recovery
 Pure Cardio Plyometric
Cardio Circuit
 Off
Cardio Power & Resistance Pure Cardio Cardio Circuit Cardio Recovery Cardio Power & Resistance Pure Cardio & Cardio Abs Off
Fit Test Cardio Circuit Pure Cardio & Cardio Abs Cardio Recovery Cardio Power & Resistance Plyometric
Cardio Circuit
Off
Pure Cardio & Cardio Abs Cardio Power & Resistance Plyometric Cardio Circuit Cardio Recovery Pure Cardio & Cardio Abs Plyometric Cardio Circuit Off
Core Cardio and Balance Core Cardio and Balance Core Cardio and Balance Core Cardio and Balance Core Cardio and Balance Core Cardio and Balance Core Cardio and Balance
Month Two
Fit Test & Max Interval Circuit Max Interval Plyo Max Cardio Conditioning Max Recovery Max Interval Circuit Max Interval Plyo Off
Max Cardio Conditioning Max Interval Circuit Max Interval Plyo Max Recovery Max Cardio Conditioning & Cardio Abs Core Cardio and Balance Off
Fit Test & Max Interval Circuit Max Interval Plyo Max Cardio Conditioning & Cardio Abs Max Recovery Max Interval Circuit Core Cardio and Balance Off
 Max Interval Plyo  Max Cardio Conditioning & Cardio Abs  Max Interval Circuit  Core Cardio and Balance  Max Interval Plyo Max Cardio Conditioning & Cardio Abs  Fit Test

 

 

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What is insanity workout?

Insanity is a 60-day cardio-based total-body conditioning program. We believe it’s probably the most intense workout ever put on DVD.

INSANITY was created by fitness expert Shaun T, Based largely on years of study plus his collegiate track and field training. Keep up, and you’ll work past your Max with explosive cardio and plyometric drills and nonstop intervals of strength, power, and resistance moves. Plus you will do ab and core training techniques that will push your limits to produce amazing results in 60 days.

Month 1

Introduces you to INSANITY with 5 total-body cardio conditioning workouts. You will work out 6 days a week, about 30 to 40 minutes a day. Do what you can, and be smart. Many beginners told us that even the warm-up will feel like an intense workout until you get used to it. And then it’s starting over in …

Month 2

4 new workouts, about 45 minutes a day.

MAX intervals and MAX intensity for MAX results. Here’s where you will discover true fitness, when the body conquers the limits imposed by the mind.

Doing INSANITY is like conquering your own Mount Everest. It is not for everyone. But if you are willing to dig deep, you can take yourself to a level you never knew existed, a level your mind will tell you not to purse. It happens every time.

 


Why insanity works: MAX INTERVAL TRAINING

The method behind this madness is called “MAX Interval Training.” You may have heard of interval training. but this is different. Most interval workouts are moderate cardio-based exercises with short, high-intensity intervals. But in MAX Interval Training your moderate-intensity exercise, and your short period of rest. So you are working harder and longer and resting less. And when we say MAX, We Mean MAX. You are not just doing some intense aerobic intervals. Shaun alternates aerobic intervals with anaerobic intervals, all at your MAX, holding the spike and challenging your body and your resolve.

Your mind will think working out at this intensity is insanity. But when you conquer your mind, you discover what’s truly possible. And that is why it delivers INSANE results in just 60 days.

Interval workouts allow you to beat what’s known as the “stress adaptation response.” When you keep exercising at the same level of exertion, your body quickly gets used to the effort and stops improving. That is why many aerobics plans don not give you the weight loss and performance gains you want. But when you add in high-intensity exercise, during which your heart rate is raised to 80 percent or more of its maximum capacity, it forces your body to use fast-twitch muscle fibers not normally engaged in cardio exercise. These fast-twitch fibers continue burning extra fuel even during lower-intensity exercise.


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MAX interval training allows you to spend more time on these exercise peaks than you could if you tried to go all-out without rest periods. As a result, you will experience faster increases in fitness and more efficient burning of carbohydrates and fat.

hip hop abs calendar

hip hop abs calendarClick the above photo to download hip hop abs schedule pdf


Detailed Content of hip hop abs workout calendar pdf

Deluxe Schedule Month 1

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Rest Fat Burning Cardio Fat Burning Cardio Ab Sculpt Fat Burning Cardio Fat Burning Cardio Ab Sculpt
Rest Ab Sculpt Fat Burning Cardio Fat Burning Cardio Ab Sculpt Fat Burning Cardio Fat Burning Cardio
Rest Fat Burning Cardio Total Body Burn Fat Burning Cardio Fat Burning Cardio Total Body Burn Hips,Buns,And Thighs
Rest Total Body Burn Fat Burning Cardio Fat Burning Cardio Total Body Burn Fat Burning Cardio Fat Burning Cardio

 


hip hop abs workout schedule Deluxe Month 2

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Rest Level 2 Fat Burning Cardio Level 2 Ab Sculpt Total Body Burn Level 2 Fat Burning Cardio Level 2 Fat Burning Cardio Level 2 Ab Sculpt
Rest Level 2 Fat Burning Cardio Level 2 Ab Sculpt
Hips,Buns,And Thighs
Total Body Burn Level 2 Fat Burning Cardio Level 2 Ab Sculpt Total Body Burn
Rest Total Body Burn Level 2 Fat Burning Cardio Level 2 Ab Sculpt Total Body Burn Level 2 Fat Burning Cardio Level 2 Ab Sculpt
Hips,Buns,And Thighs
Rest Total Body Burn Level 2 Fat Burning Cardio Total Body Burn Level 2 Fat Burning Cardio Total Body Burn Level 2 Fat Burning Cardio

 

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weight loss article
Tricks That Will Help With Weight Loss

Weight loss is a difficult subject for a lot of people; losing weight isn’t as easy to do. The most important thing to know when it comes to losing weight is to learn what methods have proven successful for others.

If you discontinue the use of red meat in your diet you will lose weight.Red meat is loaded with fats and bad cholesterols. Rather than traditional red meats, substitute this with leaner items like fish and poultry.

A prefect way to shed weight is by going hiking. You can enjoy nature and you will burn a good amount of calories. The more rigorous the hike, the higher the calories that you’ll burn.

If you are eating out but are trying to watch your weight, pay close attention to your selection of dinner companions. Research has shown people eat less when they are eating with a woman. While the reasons are unexplained, consider who you’re going out with tonight.

This will provide you the motivation you need to keep going.

A trick many dieters recommend is to pop a few pounds is by sucking on ice when you feel like pigging out on junk food cravings hit. Sucking ice can help satisfy a desire to eat.

Keep plenty of healthy snacks in your house if you’re attempting to lose weight. Buy a large resealable container.Prepare your veggies, fill the bottom of the container with ice and a small amount of water and store the vegetables in the refrigerator. You can always have a healthy snack that is easy to grab and go!

Get a friend to be your exercise with. This can help make your exercise sessions to be much more like socialization than hard work. The two of you can offer encouragement and support for each other.

In considering nutrition, you should avoid following newly created fad diets. Diets that do not have the nutrition you need may hurt your health. The weight loss field is notorious for these type of diets that are popular for a small amount of time and tend to fade quickly. These diets usually fade because they don’t produce long-term results.

Talking weight loss is much easier than actually getting started on a plan. You won’t understand why it took you didn’t begin sooner!

Drink decaf coffee in the mornings.You can also get necessary energy boost to better your work performance.

There are quite a few diets out there today that fail to help you the best results. Join a gym or sign up for an exercise program of some kind. You can’t just diet; you need to exercise as well as diet. It will help you burn up more calories than you consume.

Learn how to properly read nutritional labels. Fat-free does not mean it is necessarily healthy. Be sure to read all of the label to understand what your food contains.

Calories that are not use won’t just suddenly disappear from our body as fat. So keep this in mind when you aren’t going to bed. Only consume food when you know you are going to get up and active for some time. This helps your calories so that you can get ingested.

As time goes on, you need to identify if your body needs food or if you are just satisfying a craving. You would be surprised at how much food you eat when you do not actually need it.

When you are trying to lose weight, it is not enough to just read weight loss tips; you need to actually put them into practice. You can only be successful if you use what you learn. Try to use everything you’ve learned and you will be losing weight in no time.

brazil butt lift workout schedule

brazil butt lift scheduleClick the above photo to download brazil butt lift workout calendar pdf

There are four schedules in the Brazilian Booty Makeover Calendar package:

  • Lift & Shape  Flat Solution
  • Slim & Shape The Pear Solution
  • Slim & Lift the too big solution
  • Combination The Classic Solution

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Lift & Shape  Flat Solution

For those of you with a flat butt, this program will pump up your booty and fill out your form. By using a combination of weight training and spot-specific workouts, as well as the resistance tools, you will lift shape, and create a more rounded rear view.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
week 1
Booty Basics
Bum Bum
Hight & Tight Rest Day. Bum Bum Hight & Tight
Tummy Tuck
Bum Bum Rest Day
week 2
Sculpt Hight & Tight Sculpt Bum Bum Sculpt Hight & Tight Rest Day
week 3
Sculpt Bum Bum
Tummy Tuck
Sculpt Hight & Tight Sculpt Cardio Axe
Bum Bum
Tummy Tuck
Rest Day
week 4
Sculpt Bum Bum
Hight & Tight
Sculpt Rest Day Bum Bum
Hight & Tight
Cardio Axe
Sculpt
Rest Day

Maintain your beautiful backside and continue seeing results by following the classic program calendar on page 30.

 


Slim & Shape  The Pear Solution

This workout program is designed to sculpt and reshape your buttocks, hips, and things and carve out a sleeker silhouette. You will target trouble areas, while chiseling your body using the exercises and equipment. With just the right amount of cardio, this program will blast unwanted fat to reveal the perfect butt.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
week 1
Booty Basics
Bum Bum
Cardio Axe
Tummy Tuck
Bum Bum Rest Day Cardio Axe
Hight & Tight
Bum Bum Rest Day
week 2
Sculpt Hight & Tight
Tummy Tuck
Hight & Tight
Tummy Tuck
Sculpt Cardio Axe
Hight & Tight
Sculpt Rest Day
week 3
Sculpt Cardio Axe
Bum Bum
Sculpt Cardio Axe
Bum Bum
Sculpt Hight & Tight
Tummy Tuck
Rest Day
week 4
Cardio Axe
Bum Bum
Tummy Tuck
Sculpt Hight & Tight
Tummy Tuck
Sculpt Cardio Axe
Hight & Tight
Bum Bum
Sculpt
Rest Day

Maintain your beautiful backside and continue seeing results by following the classic program calendar on page 30.

 


Slim & Lift  the too big solution

This workout program is designed to burn the maximum amount of fat while you lift and shape your booty. Our calorie-torching mix of cardio and muscle sculpting workouts blasts unwanted fat to reveal the butt of your dreams.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
week 1
Booty Basics
Bum Bum
Cardio Axe
Hight & Tight
Cardio Axe
Bum Bum
Rest Day. Cardio Axe
Hight & Tight
Bum Bum
Tummy Tuck
Rest Day.
week 2
Sculpt Cardio Axe
Hight & Tight
Sculpt Cardio Axe
Bum Bum
Sculpt Cardio Axe
Hight & Tight
Rest Day.
week 3
Sculpt Cardio Axe
Hight & Tight
Sculpt Cardio Axe
Hight & Tight
Bum Bum
Tummy Tuck
Sculpt Rest Day.
week 4
Cardio Axe
Sculpt
Bum Bum
Hight & Tight
Sculpt Cardio Axe
Bum Bum
Cardio Axe
Sculpt
Bum Bum
Tummy Tuck
Rest Day.

Maintain your beautiful backside and continue seeing results by following the classic program calendar on page 30.

 

 


Combination  The Classic Solution

Our “Classic” Calendar is appropriate for all booty types. It can be used as a stand-alone plan or the perfect program to follow once you have completed the 30-day plan for your specific booty type. Before you begin, be sure to view the booty basics DVD, which includes tips on proper form as well as an overview.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
week 1
Bum Bum
Tummy Tuck
Cardio Axe
Hight & Tight
Sculpt Cardio Axe
Hight & Tight
Bum Bum
Tummy Tuck
Cardio Axe
Hight & Tight
Rest Day.
week 2
Cardio Axe
Sculpt
Tummy Tuck
Hight & Tight
Bum Bum
Sculpt
Tummy Tuck
Hight & Tight
Cardio Axe
Sculpt
Tummy Tuck
Hight & Tight
Rest Day.
week 3
Sculpt Cardio Axe
Bum Bum
Sculpt Bum Bum
Hight & Tight
Sculpt Bum Bum
Tummy Tuck
Rest Day.
week 4
Bum Bum
Tummy Tuck
Cardio Axe
Hight & Tight
Sculpt Bum Bum
Tummy Tuck
Cardio Axe
Sculpt
Tummy Tuck
Hight & Tight
Rest Day.

To continue seeing results, mix and match this program by flipping the weeks around. Variety is the key to long-term success.

 

 


ARE YOU READY TO GET THE BEST BUTT OF YOUR LIFE?

I’M  LEANDRO  CARVALHO,the creator of Brazil Butt Lift ,and if you’re tired of hiding your butt underneath oversized T-shits or beach towels ,my red-hot workout is for you !As a native of Brazil ,a former ballet dancer,and a fitness trainer in New York City.I’ve helped sculpt some of word’s most beautiful bodies,including those belonging to several of the word’s most successful lingerie and runway models.
Back home in Brazil,women are not shy about their butts.Quite frankly,they are obsessed with having a tight,lifted,and perfectly round butt,which we call the “bum bum”(pronounced “boom boom”).Inspired to help women all over the world get the taut tush of the gorgeous girls on the beaches of Rio de Janeiro,I’m showing you the very same moves I have used for years to help models and clients get”red carpet-ready”results.

The “secret” behind my success is TriAngle Training.I use cardio,dance,and my signature sculpting moves to Lift,Firm,and Shape the butt.By working the “bum bum”from all different angles,you will target every possible muscle fiber to get the ultimate booty-beautifying benefits.

One of my mottos is :Don’t Settle For Less!With Brazil Lift,I’ll make you work.But it will be worth every second of sweat.Get ready for brand-new butt.
Obrigado (thank you).

 


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WHY BRAZIL BUTT LIFT WORKS ?

What makes Brazil Butt Lift different from all the other workouts that promise to deliver a great butt?The secret is Leandro’s cutting-edge TriAngle Training technique. TriAngle Training works the three major muscles of the buttocks:the gluteus maximus,medius,and minimus,working them from countless angles to lift,firm,and shape the perfect behind.

You see,”it’s all about the angles, as Leandro likes to say.When you work the butt muscles from multiple,you’re also working the “heads”of the muscles,the parts that attach to the pelvic bone(which provides support between the upper and lower part of your body)and the hamstrings.This is what gives you the lift and shape that every woman wants.And that’s something you don’t get from traditional butt exercises or machines,since they only focus on one muscle or angle.You’ll be tightening and toning every inch of you butt while you do your cardio exercise,so your butt gets smaller as it gets more shapely and toned.

To understand the muscle mechanics of your derriere ,read on”

The gluteus maximus 1 is the largest and strongest of the three buttocks muscles.As the main muscle,it contributes to the lifted,fuller,and rounder appearance of your butt.Exercises like the lpanema Walk and Curtsey Lunge help FIRM your butt and give it the roundness and fullness you want.

The gluteus medius 2 lies underneath the gluteus maximus on the outer surface of the hips.This muscle works to stabilize the pelvis during standing toning exercises and rotational movement.Engaging both of these muscles plays a key role in carving your butt and minimizing tis size.SHAPE and slim this stubborn area with On the Beach Leg Lift.Side Lunge Knee Up,and Suspended Clam.The gluteus minimus 3 also lies underneath the gluteus maximus and works in conjunction with the medius.Work this small muscle to achieve the LIFT you want with moves like the Squat Arabesque,Kneeling Leg Lift,and Attitude Kick Back.

The gluteal muscles work in conjunction with the hamstrings,located on the backs of your thighs,to stabilize the pelvis and keep you steady throughout the standing and balancing portions of your workout.Toned hamstrings will also work with the glutes to contour your buttocks,giving them a flawless,crease-free finish.

With TriAngle Training,you are working all 3 gluteals together along with the back of the thing and the saddlebag area,so you get a tight,shapely booty,slimmer thighs,and the backside you’ve only dreamed about.

body beast workout schedule

 

body beast lean scheduleClick the left photo to download body beast schedule pdf


 

There are two schedule in body beast, body beast lean schedule and body beast huge schedule.

if you want to get big but also need to lose some fat, you must do body beast lean schedule.

if you only care about getting big, please choose body beast huge schedule

Have a good results !


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body beast lean schedule

Block 1 – Build—–3 weeks: 6 days on, 1 day off
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
week 1
Build: Chest/Tris Build: Legs Build: Back/Bis Beast: Cardio
/Beast:Abs
Build: Shoulders Rest Build: Chest/Tris
or
TEMPO: Chest/Tris
week 2
Build: Legs Build: Back/Bis
or
TEMPO: Back/Bis
Beast: Cardio
/Beast:Abs
Build: Shoulders Rest Build: Chest/Tris
or
TEMPO: Chest/Tris
Build: Legs
week 3
Build: Back/Bis
or
TEMPO: Back/Bis
Beast: Cardio
/Beast:Abs
Build: Shoulders Rest Build: Chest/Tris
or
TEMPO: Chest/Tris
Build: Legs Build: Back/Bis
or
TEMPO: Back/Bis
Block 2 Bulk—–5 weeks: 6 days on, 1 day off
week 1 – 5
Day 1
Bulk: Chest
Day 2
Bulk: Legs
Day 3
Bulk: Arms
Day 4
Beast: Cardio
Beast: Abs
Day 5
Bulk: Back
Day 6
Buik: Shoulders
Day 7
Rest
Block 3 Beast—–4 weeks: 6 days on, 1 day off
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Weeks 1 and 3
Build: Chest/Tris
or
TEMPO: Chest/Tris
Bulk: legs Build: Back/Bis
or
TEMPO: Back/Bis
Beast: Cardio
Beast:Abs
Build: Shoulders Rest Beast:Cardio
Beast:Abs
or
Beast:Total Body
Beast:Abs
Weeks 2 and 4
Bulk: Chest Build: Legs Bulk: Shoulders Bulk: Back Bulk: Arms Beast: Cardio  Beast: Abs Rest

 

 

 


body beast huge schedule

body beast huge schedule

Block 1 Build—–3 weeks: 6 days on, 1 day off
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
week 1
Build: Chest/Tris Build: Legs Build: Back/Bis Build: Shoulders Beast: Cardio
/Beast:Abs
or
Beast:Total Body
/Beast:Abs
Rest Build: Chest/Tris
or
TEMPO: Chest/Tris
week 2
 Build: Legs  Build: Back/Bis
or
TEMPO: Back/Bis
Bulk: Shoulders
Beast:Abs
 Rest  Build: Chest/Tris
or
TEMPO: Chest/Tris
Build: Legs  Build: Back/Bis
or
TEMPO: Back/Bis
week 3
 Bulk: Shoulders
Beast:Abs
 Rest  Build: Chest/Tris
or
TEMPO: Chest/Tris
 Build: Legs  Build: Back/Bis
or
TEMPO: Back/Bis
 Bulk: Shoulders
Beast:Abs
Beast:Cardio
Beast:Abs
or
Beast:Total Body
Beast:Abs
Block 2 Bulk—–6 weeks: 6 days on, 1 day off
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
week 1
 Bulk: Chest  Bulk: Legs  Bulk: Back  Bulk: Arms
Beast: Abs
 Bulk: Shoulders  Rest  Bulk: Chest
week 2
 Bulk: Legs  Bulk: Back  Bulk: Arms
Beast: Abs
 Bulk: Shoulders  Rest  Bulk: Chest  Bulk: Legs
week 3
 Bulk: Back  Bulk: Arms
Beast: Abs
 Bulk: Shoulders  Rest  Bulk: Chest  Bulk: Legs  Bulk: Back
week 4
 Bulk: Arms
Beast: Abs
 Bulk: Shoulders  Rest  Bulk: Chest  Bulk: Legs  Bulk: Back  Bulk: Arms
Beast: Abs
week 5
 Bulk: Shoulders  Rest  Bulk: Chest  Bulk: Legs  Bulk: Back  Bulk: Arms
Beast: Abs
 Bulk: Shoulders
week 6 
 Rest  Bulk: Chest  Bulk: Legs  Bulk: Back  Bulk: Arms
Beast: Abs
Bulk: Shoulders  Rest
Block 3 Beast—–3 weeks: 6 days on, 1 day off
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
week 1
Build: Chest/Tris
or
TEMPO: Chest/Tris
Bulk: Legs Build: Back/Bis
or
TEMPO: Back/Bis
Beast:Cardio
Beast:Abs
Rest Bulk: Arms Build: Shoulders
week 2
Bulk: Chest Bulk: Legs Beast:Cardio
Beast:Abs
or
Beast:Total Body
Beast:Abs
Rest Bulk: Back Bulk: Arms
Beast: Abs
Beast:Cardio
week 3
Build: Chest/Tris
or
TEMPO: Chest/Tris
Bulk: Legs Beast:Cardio
Beast:Abs
Rest Build: Back/Bis
or
TEMPO: Back/Bis
Bulk: Shoulders Beast:Cardio
Beast:Abs
or
Beast:Total Body
Beast:Abs

 

 


Letter from sagi

Welcome to body Beast!My name is sagi kalev,and for the next 90 days,I am your trainer.In front of you is a program that will help you transform your physique beyond anything you thought possible.Body Beast is about one thing:getting  big,both inside and out.It worked for me.and it will work for you too.

Growing up,I was the skinny kid that got picked on and struggled to fit in.Then one day I walked in the gym and it changed my life.The walls were covered in posters of Arnold,Franco Colombo,Steve Reeves,and Charles Atlas.I had no idea how,but i was determined that one day I’d look like they did,and i was going to do whatever it took to do it.Starting that day,I read everything I could get my hands on and asked as many questions as i could.I began to train,and train hard.Eventually,I went to a university and studied physical education and nutrition.And through the entire process,I fell more and more in love with bodybuilding.

Bodybuilding taught me how to believe in myself.It taught me discipline,character,work ethic,and persistence.And the best part is it can do the same for you.I know,because I’ve helped people just like you fulfill their dreams.I’ve climbed the seemingly insurmountable mountain called bodybuilding.and now I want to take you on the same journey.But for you to climb this mountain,you really need to want it.Bad.If you have true desire to change,you can make this happen.just like i did.

When your body functions the way it’s meant to,everything in life gets easier.With the proper nutrition,intense exercise,and essential supplementation,you body has no option but to grow.If you’ve looking to get bigger,both inside and out,this is the program for you.I’m here for you.T teach,motivate,support,and hopefully inspire.

Are you ready to awaken that Beast inside you?Let’s get to it!

-sagi


What is Body Beast?

The 12 workouts(and three optional workouts)and in-depth nutrition plan that make up Body Beast represent Sagi’s years of research in the field of bodybuilding.By combining the science of hypertrophy(muscle growth)with years of personal trial and error,sagi has created a program that will help you get results beyond what you’ve ever imagined possible.If you’re looking to get big,you’ve come to the right place.By taking the best of old-school bodybuilding and merging it with a breakthrough in sports science called Dynamic Set Training,Body Beast will help you get pumped out of your mind and have you begging for mercy.You’ll use single Sets,Super Set,Giant Sets,Progressive Sets,Drop Sets,Tempo Sets,and more to exhaust the muscle and recruit more muscle fiber,even if you’ve done similar exercises before.And best of all,you can do it all without needing to own an Olympic weight set,and without even leaving your living room.If you follow the Book of Beast and push yourself hard,your body will have no choice but to get huge!



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WHAT WILL IT TAKE?
Dedication.If you want to be a Beast,1 hour a day of grueling exercise is only the beginning.Yes,you’re going to have to be dedicated to giving everything you have during that 1 hour,but there are 23 more hours in your day,and they’ll make or bread your results.If you want to be a Beast,you have to live like one all day long,including workouts,nutrition,supplementation,and rest.
The 12 workouts have been designed to push you to your limits.This means that you’ll often work to failure.This doesn’t mean your workout will be a complete bust,but that you won’t be able to do one more repetition in a set,because you’ve worked so hard and lifted so heavy.This is how to stimulate change.If something feels easy,you may need to lift more weight or be more specific about your form.Don’t allow momentum or improper mechanics to help you move the weight along.It could eventually lead to injury.which doesn’t help anyone get bigger.
“If you want the kind of results you’ve capable of,you have to push yourself…hard.You have to be willing to do whatever it takes.”
-sagi
Being dedicated to nutrition is just as important as the workouts.If you aren’t fueling your body to build muscle,you won’t get the results you’re looking for.This means you’ll have to eat a lot.Quite possibly more than you ever have in your life.And what you eat needs to be clean,unprocessed,healthy food,in the appropriate macronutrient ratios.
Macronutrients are the protein,carbohydrates,and fat that make up all food.When you’re doing Body Beast,you’ll need enough protein to rebuild muscle and help stabilize blood sugar.You’ll need enough carbohydrates to supply energy for your workouts and help support recovery.And you’ll need enough fat to keep your body functioning properly.Following the nutritional plan precisely will help you do all this,but getting enough macronutrients throughout the day can be challenging even for  the full-time bodybuilder.This is where supplementation comes in.
Dedication to taking the right supplements can be challenging for everyone.There are so many options out there.But one of the easiest ways to get the calories and nutrients you need is to supplement your diet,and Beachbody has formulated a line of supplements that can help you grow muscle fast.More importantly,these supplements won’t add harmful chemicals and toxins to your system;they’re your insurance plan that you’re getting everything you need to get big and stay healthy.

insanity asylum schedule

insanity asylum calendarClick the left photo to download insanity asylum calendar pdf

 

 

 

 


Detailed Content of insanity asylum calendar pdf

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Rest Speed & Agility Strength Back to Core Vertical Plyo Rest Day Speed & Agility
Strength Back to Core Vertical Plyo Relief Gameday Back to Core Strength
Relief Speed & Agility Vertical Plyo Strength Relief Gameday Overtime Vertical Plyo
Back to Core Rest Day Speed & Agility Strength Gameday Overtime Vertical Plyo Back to Core
Relief Speed & Agility Athletic Performance Assessment

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insanity asylum Volume 1

In Volume 1, Shaun t focuses on his passion: Sports. As Shaun says, it is all about the game – you have got to be in it to win it. Inspired by sports – Specific training and exercises used by professional athletes, this 30-day series focuses on building speed, coordination, balance, agility, and power. The result ? You will run faster, jump higher, hit harder, and WIN.

You will be challenged with sports training techniques that will take your body and your fitness level to new heights. It is cross training to the max, with plyometrics, speed and agility, strength, power, core, and balance exercises. Each workout uses a series of progressions to take you to the next level. That may mean more reps, more speed, or better form, but each time you will need more skill to master them.

Shaun utilizes tow sports training tools, and Agility Ladder and a Speed Rope. These training tools require a new level of concentration and focus in order to build skills and improve speed and coordination. It is essential that you slow down and use good form to master the moves.

We will leave it to you to say if these workouts are the hardest ones you have ever tried. We know we said that about INSANITY, but now Shaun pushes you to dig even DEEPER. But THE ASYLUM is more than a physical challenge. Most workouts are over when you get tired, but in INSANITY: THE ASYLUM, that is only the beginning. And when you are tried, you will need mental focus to get through the physical pain.


The Asylum Volume 2: Elite Training Series

Shaun T says, “The work does not start until you get tired,” and when you push play on Volume 2 you will know what that means.

Volume 1 taught you the fundamentals of sports performance, and now you will build on that foundation with training techniques used by professional athletes to separate them from the competition. Shaun challenges you with complex agility moves, progressive new strength moves, dynamic power exercises, and so much more.

And at the end of any game, everyone, even the pros, gets tired. But it is what happens when you are tired that separates the amateurs from the professionals. You need the highest level of mental and physical toughness to succeed. Each workout gets progressively more difficult, pushing you to maintain form and focus when you want to quit the most.

At the end of 30 days, you will have the endurance, stamina, and focus you need to win the game. That is what volume 2 is all about.

Are you ready ? Let is go !  Insanity Asylum