The 13-week workout program is divided into 3 phases of 30 days each, with the first phase focusing on different body parts each week, the second on compound exercises, and recovery weeks inserted where the intensity is lowered. Week 4 and 8 involve yoga and core exercises as a recovery from the previous sections, while week 13 is another full recovery week.
The 13-week workout program is divided into 3 phases of 30 days each, with the first phase focusing on different body parts each week, the second on compound exercises, and recovery weeks inserted where the intensity is lowered. Week 4 and 8 involve yoga and core exercises as a recovery from the previous sections, while week 13 is another full recovery week.
The 13-week workout program is divided into 3 phases of 30 days each, with the first phase focusing on different body parts each week, the second on compound exercises, and recovery weeks inserted where the intensity is lowered. Week 4 and 8 involve yoga and core exercises as a recovery from the previous sections, while week 13 is another full recovery week.
The whole 13 weeks is broken down into 3 phases - 30 days each.
for weeks 1-3 its in the order of the videos:
1. chest & back 2. plyometrics 3. shoulders & arms 4. yoga 5 legs & back 6. kenpo 7. x-stretch or rest week 4 is a recovery week, where you give your body a break. that goes like this: 1. yoga 2. core synergistics 3. kenpo 4. x-stretch 5. core synergistics 6. yoga 7. x-stretch or rest phase 2 - weeks 5-7 1. chest, shoulders & tri 2. plyo 3. back & biceps 4. yoga x 5. legs & back 6. kenpo 7. x-stretch or rest week 8 is the same as week 4 - the recovery week weeks 9 & 11 are the same as week #1. then weeks 10 & 12 are the same as week 5. finally, week 13 is the last recovery week & its the same as the week 4 & week 8 recovery weeks