Finish Strong - Weight loss and Metabolic Fitness: Phase 3 (6 weeks)

Average Weekly Training Hours 07:25
Training Load By Week
Average Weekly Training Hours 07:25
Training Load By Week

This 3rd phase of the FitStop weight management and toning program will maximize metabolic conditioning and overall calorie burn. Plan creator and coach Ken Nicodemus is an Exercise Physiologist with over 25 years experience and specializes in optimizing metabolic fitness by training to push up your lactate threshold with cardiometabolic training and metabolic conditioning during strength training.

Sample Day 1
0:04:59
Motion Prep 1

Motion Prep 1 warm-up with movement specific to your workout activity. See recommended base 1 routine or the attachment.

Sample Day 1
0:40:00
Fat-loss1:A

Fat-loss 1.A: 3 Sets of the following compound exercises. Alternate - Squat w/ pull, hip ext or leg curl w/ push, lunge + core. 1st set 15 reps (60 s rest), 2nd set 12 reps (45 s rest) & 3rd set 10 reps (30 s rest). Sample exercises - http://tinyurl.com/compound1

Sample Day 1
0:40:00
Tempo Criss Cross z2/3

BT: Criss-cross. After warming up workout 20 minutes at tempo zone 3. During this time criss-cross from low 2 zone to high 3 zone every 1-2 minutes. Relaxed form. cd: 10min.

Sample Day 2
0:40:00
End X-train: Easy cardio

Your choice outdoor or indoor-stationary cardio - Maintain continuous easy to moderate intensity, heart rate training in zone 1-2. Practice good form. Your choice: walk, bike, elliptical, stairs, row, climber, etc.

Sample Day 2
0:25:00
Core 3 (advanced)

Basic Core Exercise circuit: 1-2 minutes each exercise. Go thru the circuit 2-3 times. Include level appropriate exercises. http://tinyurl.com/CoreTraining3

Sample Day 2
0:04:59
Motion Prep 1

Motion Prep 1: warm-up with movement specific to your workout activity. See recommended base 1 routine or the attachment.

Sample Day 3
0:34:59
LT X-train: Step-ups z2-3

BT: Cardio step-ups (stairs, elliptical, TM, etc.) - Step-ups. 5 min. warm-up, next 10 minutes are in heart rate 2 zone, next 10 min. in heart rate 3 zones. Then cool down for 5-10 min. Mix it up: bike, stairs, row, climber

Ken Nicodemus
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Fit Stop Human Performance Lab

Using endurance training concepts to promote optimal health and fitness.

Our services include; Online Coaching, Cardio-Metabolic Exercise Testing (VO2 Max, AT) to identify training zones according to your ventilatory threshold or lactate threshold, and hydrostatic weighing for "gold standard" body fat testing & health risk screening.