Women's Program

[vc_row full_width=”stretch_row” css=”.vc_custom_1491253588895{margin-top: 50px !important;margin-bottom: 50px !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_column][vc_custom_heading text=”SIX WEEK FITNESS PROGRAM” font_container=”tag:h1|font_size:64|text_align:center|color:%23000000″ css_animation=”fadeInDownBig”][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”SIX WEEK WOMEN’S FITNESS PROGRAM” font_container=”tag:h2|font_size:22|text_align:left|color:%23000000″ css=”.vc_custom_1493836599277{padding-bottom: 20px !important;}”][/vc_column][/vc_row][vc_row][vc_column][vc_tta_accordion active_section=”” collapsible_all=”true”][vc_tta_section title=”WEEKS 1 & 2 : SCULPT” tab_id=”1486842428493-b89ef3e7-2355″][vc_column_text]During the sculpting phase of the program, we’ll be working on total body circuits.
The goal of this phase is to introduce yourself to as many exercises as possible while perfecting form and technique.
You can give yourself a bit of time between each exercises but try to keep a good pace. I prefer minimal breaks between exercises with optional breaks between each circuit (completion of all exercises is one circuit).
Perform 4-6 total circuits. You should perform a warmup before every workout and this first circuit should be with a lighter load.[/vc_column_text][vc_column_text]The objective of the first two weeks of this program is to build strength. Some of the greatest physiques to ever compete professionally come from a strength training background.
This phase is all about tradition. Stick to traditional exercises. This is NOT the time to do single arm dumbbell presses on a stability ball.
In order to build strength, you will need to train heavy. How heavy?
We’re looking for a weight that you can PROPERLY perform 5-7 reps with.

SAMPLE WORKOUTS

Sample One: Bench Press | Assisted Pull-ups | Barbell Squats | Dumbbell Press | Barbell Curls | Triceps Rope Extension | *Cable Press | Decline Cable Press |  | Dumbbell Flys |


Sample Two: Incline Barbell Press | Pull Downs | Barbell Dead Lifts | Shoulder Lateral Raise | Dumbbell Curls | Bench Dips |*Weighted Chin Ups | Narrow Grip Pull Downs | Cable Rows | Barbell Rows |  | Single Arm Dumbbell Rows


Sample Exercises: Cable Flys | Seated Rows Dumbbell Split Squats | Weighted Ab Crunches Split Squats |Overhead Rope Extensions | Kettle Bell Work | Static Plank


*Here is where you get to practice various kettle bell movements like a swing / clean / press combination.[/vc_column_text][/vc_tta_section][/vc_tta_accordion][vc_tta_accordion active_section=”” collapsible_all=”true”][vc_tta_section title=”WEEK 3 : SHRED” tab_id=”1486842503204-86ed4e65-94fe”][vc_column_text]Now it’s time to put Evolution SIX to work. During this 2 week period, you have a few training choices.
You can perform either the traditional Evolution SIX method or the 2.0 method. Both methods can be found here in the members area…
Or, you can perform a series of sprint intervals.
[/vc_column_text][/vc_tta_section][/vc_tta_accordion][vc_tta_accordion active_section=”” collapsible_all=”true”][vc_tta_section title=”WEEK 4 : TONE” tab_id=”1486842501304-4248e9e9-9f84″][vc_column_text]During this phase, you will perform Tabata style supersets. This is a little different from a traditional Tabata workout.
Choose 6 exercises which you will use to pair into 2 exercise workouts.
You will perform each exercise for 20 seconds and only give yourself a 10 second transition between the 2 exercises. So, it’s 20 seconds on and 10 seconds off for 8 rounds (4 sets each exercise).
Let’s say your first pair of exercises (exercise 1 and 2) is squats and push-ups.

  1. Perform squats for 20 seconds
  2. You have exactly 10 seconds to start your push-ups
  3. Perform push-ups for 20 seconds
  4. You have exactly 10 seconds to start your squats
  5. Keep alternating between the 2 exercises until you have completed 8 total sets (4 sets of squats and 4 sets of push-ups). The entire sequence should take 4 minutes.

Now repeat the above sequence with exercises 3 and 4. Then, again with your last two exercises (5 and 6).
Some people might be done here. If you’ve got it in you, I say repeat all of the above one more time. So, it total you would perform six 4 minute rounds of workouts.
NOTE: These workouts should not be heavy at all as there is a lot of repetition. Also, choose exercise pairs that have easy transitions. Avoid complicated machines that require setup time.
ring the sets of any one particular exercise.
Perform 20 – 30 total sets. You should perform a warmup set for every exercise. This warmup set does not count towards your overall 20 – 30 sets.[/vc_column_text][/vc_tta_section][/vc_tta_accordion][vc_tta_accordion active_section=”” collapsible_all=”true”][vc_tta_section title=”WEEKS 5 : SHRED” tab_id=”1493832874931-7c43ca91-e1ec”][vc_column_text]Now it’s time to put Evolution SIX to work. During this 2 week period, you have a few training choices.
You can perform either the traditional Evolution SIX method or the 2.0 method. Both methods can be found here in the members area…
Or, you can perform a series of sprint intervals.
[/vc_column_text][/vc_tta_section][/vc_tta_accordion][vc_tta_accordion active_section=”” collapsible_all=”true”][vc_tta_section title=”WEEKS 6 : SPRINT” tab_id=”1493832878891-da90602b-b2f0″][vc_column_text]
SPRINT INTERVALS:
These sprint sessions will consist of 3-4 mini circuits. Every mini circuit should include a “sprinting” exercise. If you are not comfortable sprinting, you can substitute any high intensity cardio exercises. A few examples include jumprope double unders, burpees, speed jumping jacks, etc…
So, each mini circuit will include 1 sprint and 2 exercises of your choice. These exercises can be from the previous phases or from the Evolution SIX video library.[/vc_column_text][/vc_tta_section][/vc_tta_accordion][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

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