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Women’s Hard Body Workout Program
The program is provided by E.Pluribus Massey co-founder and co-owner of NUBODYZ On-land and Online fitness training.
You will be guided weekly on a systematic program for at total of 12 weeks which includes (5) weekly sessions for a total of 60 workouts.
You can start the workout any time you want. Always start on week one to condition your body and mind for the work-load that will propel you to a better foundation of a stronger and leaner body.
While new updated NUBODYZ workouts are posted online each week, we strongly recommend that you start on the initial “week one’s” posted program to ensure that your body is gradually introduced to our exercises. Later weeks will be accompanied by increased intensity and it is therefore important to begin by first conditioning your body and mind for the process that will propel you towards a better foundation and provide you with a stronger and leaner body in weeks to come.
This program was designed for you to use as a virtual “blueprint”. Following this program will give you the tools and information necessary to ensure your success.
See sample of coached program here! |
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Goals of this program
Reshape and Tone Your Body! With this program, you will reshape your body get tighter thighs, shapelier arms, and a firmer lifted butt.
Enhance Fitness Level! You will gain lean muscle, overall body strength, improved cardiovascular conditioning, flexibility, balance and coordination.
Lean Up! Increase your energy, shed excess body-fat, lose weight and inches through learning how to effectively use proteins, carbohydrates, fats, water, vitamins, and minerals in your favor. We will help you eliminate bad eating habits and conveniently incorporate good eating habits to help you significantly change your body.
You Will Have Fun! Your workouts will be creative and fresh! This will eliminate any boredom and staleness that can accompany exercise. Through having a great time you will easily stay focused and determined on accomplishing your goals.
Improve Strength! The fastest and most effective way to experience total body change is through resistance training. Through this approach you can increase the leanness, tone, definition, and hardness of your body as well as increase your overall strength.
Cardiovascular Boost! Enhance endurance with this program that focuses on progressive cardio plans that will not only give you more energy and stamina but also give you a healthier heart. |
| Will this program work for me?
Fitness Levels
Beginner: If you have less than 1 year in an organized fitness program involving weight training, cardio, flexibility, core work and cross training, this is the workout plan for you! I will guide you step-by-step on how to build a foundation of strength and endurance that will propel your fitness to new heights.
Intermediate: If you have 1 year or more of complete fitness training involving weight training, cardio, flexibility, core work and cross training this program will continue to push you forward without hitting plateaus. It will be a fresh approach to enhancing your fitness.
Advanced: You have been training for over two years and would like to take your progress to a new level. The advanced techniques and systems of this program will render significantly improved results and help take your body to the next level!
Program Benefits
· Experience dramatic improvements in your strength within 21 days
· Gain lean muscle and increase the firmness of your body immediately
· Experience significantly improved energy, stamina, and strength
· Expect a loss of 3-7% body-fat |
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Description of Weight Training Program
The Progressive Overload System: When able to complete 14 repetitions at 12 rep max load, increase weight.
Duration: 12 weeks
Frequency: 1-3 days weekly
Intensity: 8-12 Rep Max
Sets: 2-3
Sets lower body: 12-20
Sets upper body: 8-12 |
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Strength Training programs are based off of one, two, or three day a week workout
(One Day Split) Full body Designed for the individual who plans on working out one day a week. A full body routine includes Thighs, Butt, Hamstrings, Calves, Chest, Lats, Shoulders, Triceps, Biceps and Abs.
(Two Day Split) Upper body/Lower body Designed for the individual who plans on working out twice a week. This approach includes a full upper body series of exercises on one day followed by a full lower body series of exercise on a different day.
Day (1) Chest, Lats, Shoulders, Triceps, Biceps,
Day (2) Thighs, Inner/Outer, Butt, Hamstrings, Calves
Three day split: Designed for the individual who plans on working three days a week.
Day (1) Chest, Shoulders, Triceps
Day (2) Lats, Biceps, Abs
Day (3) Thighs, Inner/Outer, Butt, Hamstrings, Calves
Cross training core work: You will be doing core work from the floor and standing position |
| Cardio Fitness Program:
You will be instructed weekly ob the type of program, mode and intensity of your workouts.
Frequency 3-5 days weekly: 2 days off: Preferably two days off in a row!
Duration: 10-40 minutes based on your fitness level To Be Determined.
Intensity: You will use Target Heart Rate Training to help you get the most efficient and effective workouts. Based on your current fitness level, age, and resting heart rate. TBD
Ratings perceived of exertion: Based you the talk test. You perceived exertion of a scale of 1-10
Mode: Will be based on your body’s limitations and of your choice of exercise.
Two days of rest: Your body makes progress when it rests; So, I encourage two days off straight!
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| Please Note: Each exercise program is specialized due to specific, individualized medical history. Always consult your doctor, and exercise professional prior to starting a program. |
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