TeamKattouf: General Fitness Intermediate plan by TeamKattouf

Average Weekly Training Hours 03:59
Training Load By Week
Average Weekly Training Hours 03:59
Training Load By Week

Dear fitness entusiast, if you are looking to get into great shape, this plan is for you. This 12-week plan has a nice mix of walk/run training, cross training, and upper/lower body resistance training. This plan is based on training 5d/week and two complete rest days. You can modify this as needed to fit your lifestyle. This general fitness plan is designed for the individual that has been working out and is interested in a plan more intense than the beginner and is looking to build lean muscle, burn body fat, and improve overall cardiovascular fitness and health. We have bike and run heart rate assessments in this plan so you can maximize your fitness! We with you much success...dream big! TeamKattouf

Sample Day 2
0:30:00
Walk or run

This walk should be brisk. If you have been running you can run, but keep it really easy. Tomorrow we'll want to perform a heart rate assessment to determine your training zones. So we want to keep you fresh. Your perceived exertion level should be less than 6 out of 10 today.

Since you are just starting an exercise program there are several keys to finding success.

The first is to be realistic. Life happens, we may not be able to get all our workouts in, and that's ok. Just remember that something is better than nothing! So even if you have just 10 min commit to doing something.

Make your training sessions easy to start. When something is achieveable you are more likely to repeat it. Don't use exercise to punish yourself, it will only become an added stress. Keep exercise as you outlet, your stress reliever, a way for you to think about your day or to not think and shut your brain off.

More is not better! There are plenty of overweight people doing marathons and ironmans. Besides we don't need any more free radicals scavenging our body's cells. If it cam down to time and you had to choose cardio vs weight training, we would hope you pick strength training! Better bang for your time frame.

Sample Day 3
0:10:00
Pre Strength Training Warmup

Row, elliptical, bike...easy Zone 2 to get your body warm and muscles ready to fire.

Sample Day 3
0:30:00
Circuit Strength -Intermediate

Click on the paperclip above to download your PDF to take with you to the gym. Since this is a new workout lets go thru the circuit just once and keep reps to 10-15. The weight should be challenging and the last 3 reps should make you glad to be done.

This circuit will have some complex and dynamic moves. Follow the pictures for guidance. To start, keep the resistance light, so that you can understand the movment.

Sample Day 4
0:55:00
Heart Rate Assessment

Make sure to warm up at least 10 minutes, perceived exertion should be at least 6 during warm up.
Then do this assessment to determine your max heart rate.

3 minutes at all out effort and record your average HR and Max HR. Follow it with a 5 minute rest

15 minutes intense effort that peaks to all out effort to determine your final heart rate zones. Again record average HR and max HR.

Give yourself an easy 10 min cooldown walk or spin on the bike.

Walk to cool down. See PDF file to determine your "ZONES".

Sample Day 6
0:45:00
Walk/Run

Hopefully since you have choosen the intermediate plan you have some fitness base. Or hopefully you used the TeamKattouf beginner Fitness Program and are looking to continue getting more fit.

Make sure to walk the first 10 minutes to get nice and warmed up. Then, alternate every 5 minute run with 1 min walk for the duration of the workout.

Effort level should not exceed a 5 out of 10; or Zone2

Sample Day 7
0:10:00
Pre Strength Training Warmup

Row, elliptical, bike...easy Zone 2 to get your body warm and muscles ready to fire.

Sample Day 7
0:30:00
Circuit Strength

Click on the paperclip above to download your PDF to take with you to the gym.

Again keep this new workout circuit just once and keep reps to 10-15. The weight should be challenging and the last 3 reps should make you glad to be done.

Week #1 in the books! Way to go!

Dr. Rick Kattouf II
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TeamKattouf™, Inc.

Sport-Specific (multisport, running, cycling), Nutrition & Body Transformation Coaching.

TeamKattouf™ offers Full Custom Sport Specific, Nutrition & Body Transformation Coaching, published training plans, published meal plans and Nutrition Supplements. Contact us today for a complimentary interview to discuss you, your needs, your goals and what TeamKattouf™ Coaching can do for you, rick@teamkattouf.com, 866-966-1422