TeamKattouf: General Fitness Advanced 12-week plan by TeamKattouf

Average Weekly Training Hours 04:43
Training Load By Week
Average Weekly Training Hours 04:43
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 intermediate 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
0:40:00
Tune up run

Time to dust off your running shoes and hit the treadmill or roads. You can also brisk walk as needed if it has been awhile since you last ran. If you have been running you can run, but keep it really eas; walk as needed. 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.

There are several keys to maximizing the results from a training plan...

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 came 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
0:45:00
Circuit Strength -Advanced

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 10-12. The weight should be challenging and the last 3 reps should make you glad to be done.

Progress to 2 sets after 3 strength sessions. Progress to 3 sets after 6 strength sessions

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.

You can make this as challenging as you want. Shorten the rest period in between exercises and the workout will be more intense.

Exhale on the exertion and NEVER hold your breath on any lifts. Keep the movements controlled and avoid using momentum. On some of these exercises it may be challenging to reach 10 reps and this is okay. Pace yourself throughout the workout, but don't be afraid to lift weight. This is what will spark your metabolism and change your shape.

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
0:49:59
Walk/Run

Hopefully since you have choosen the advanced plan you have solid fitness base. Or hopefully you used the TeamKattouf beginner and intermediate 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.

Run effort should touch into Zone 3, but be sure to let it come down to Zone 2 or less on 1 min walk.

Sample Day 7
0:45:00
Circuit Strength -Advanced

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 10-12. The weight should be challenging and the last 3 reps should make you glad to be done.

Progress to 2 sets after 3 strength sessions. Progress to 3 sets after 6 strength sessions

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.

You can make this as challenging as you want. Shorten the rest period in between exercises and the workout will be more intense.

Exhale on the exertion and NEVER hold your breath on any lifts. Keep the movements controlled and avoid using momentum. On some of these exercises it may be challenging to reach 10 reps and this is okay. Pace yourself throughout the workout, but don't be afraid to lift weight. This is what will spark your metabolism and change your shape.

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.

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