NEW 2012/2013!! 12-week Newbie Fitness Program by TeamKattouf

Average Weekly Training Hours 02:40
Training Load By Week
Average Weekly Training Hours 02:40
Training Load By Week

Hello and thank you for stopping by. This is the newbie fitness program by TeamKattouf. if you have not been engaging in a consistent workout program, both strength training and cardiovascular training, this is the ideal program for you. This fitness program has a very nice mix of strength training and cardiovascular training. The cardiovascular training is based on heart rate training. In this program, I will show you how to properly calculate your heart rate zones. This fitness program begins with 3 workout days per week with one optional day. And then, as the weeks progress, this fitness program is built on a 4-day per week workout regimen. With this balance of strength training, cross training and cardio vascular training, the goal is to assist your body in building lean muscle, burning body fat and improving your overall fitness level. Enjoy the training and let's get ready to work! This fitness program was designed by Best Selling Author and Nutrition & Fitness Expert Dr. Rick Kattouf who has been named one of America's PremierExperts® and one of the World Fitness Elite™ Trainers of the Year.

Sample Day 2
0:30:00
cardiovascular training

you can choose to walk, walk/jog, elliptical, stationary bike or stairmaster

The goal of today's workout is to maintain Z1-Z2 (heart rate zone 1- heart rate zone 2)

Another great workout option on this day would be a 30 min. workout at 9Round kickboxing fitness (http://www.9round.com)

Sample Day 4
0:30:00
cardiovascular training

you can choose to walk, walk/jog, elliptical, stationary bike or stairmaster

The goal of today's workout is to maintain Z1-Z2 (heart rate zone 1- heart rate zone 2)

Sample Day 6
0:45:00
cardiovascular-strength circuit

this workout can be done indoors or outdoors…

Begin by walking, jogging or a combination of walk/jog, 5 min.; the goal is to not exceed Z2

then, following this five-minute segment, perform 10 repetitions full/deep squats (keeping your heels on the ground, drop your buttocks as low as possible)

this is one circuit; perform 8 nonstop circuits totaling 40 min. walk/jog, 80 repetitions squats

Sample Day 7
0:30:00
cardiovascular training

you can choose to walk, walk/jog, elliptical, stationary bike or stairmaster

The goal of today's workout is to maintain Z1-Z2 (heart rate zone 1- heart rate zone 2)

Sample Day 9
0:30:00
cardiovascular training

you can choose to walk, walk/jog, jog, elliptical, stationary bike or stairmaster

The goal of today's workout is to maintain Z1-Z2

Another great workout option on this day would be a 30 min. workout at 9Round kickboxing fitness

Sample Day 11
0:30:00
cardiovascular training

you can choose to walk, walk/jog, jog, elliptical, stationary bike or stairmaster

The goal of today's workout is to maintain Z1-Z2

Sample Day 13
0:45:00
cardiovascular-strength circuit

this workout can be done indoors or outdoors…

Begin by walking, jogging or a combination of walk/jog, 5 min.; the goal is to not exceed Z2

then, following this five-minute segment, perform 10 repetitions full/deep squats (keeping your heels on the ground, drop your buttocks as low as possible)

this is one circuit; perform 8 nonstop circuits totaling 40 min. walk/jog, 80 repetitions squats

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