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

Average Weekly Training Hours 04:56
Training Load By Week
Average Weekly Training Hours 04:56
Training Load By Week

Hello and thank you for stopping by. This is the intermediate fitness level program by TeamKattouf. If you have been consistently working out (strength & cardio) for the past 6 months, 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, using the Kattouf Heart Rate Calculator, how to properly calculate your heart rate zones. This fitness program begins with 4 workout days per week with one optional day. And then, as the weeks progress, this fitness program is built on a 5-day per week workout regimen. With this balance of strength training, cross training and cardiovascular 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
0:15:00
cardiovascular training

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

The goal of today's workout is to maintain Z2-3

Sample Day 3
1:00:00
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 5 repetitions jump squats (keeping your heels on the ground, squat down as far as you can, dropping your buttocks as low as possible; then, power yourself up jumping off the ground and then landing back into your squat position, this is one repetition)

this is one circuit; perform 10 nonstop circuits totaling 50 min. walk/jog, 50 repetitions jump squats

Sample Day 4
0:15:00
cardiovascular training

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

The goal of today's workout is to maintain Z2-3

Sample Day 6
0:15:00
cardiovascular training

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

The goal of today's workout is to maintain Z2-3

Sample Day 7
1:00:00
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 5 repetitions jump squats (keeping your heels on the ground, squat down as far as you can, dropping your buttocks as low as possible; then, power yourself up jumping off the ground and then landing back into your squat position, this is one repetition)

this is one circuit; perform 10 nonstop circuits totaling 50 min. walk/jog, 50 repetitions jump squats

Sample Day 9
0:45:00
**NEW** strength circuit

perform as many circuits as you can in the prescribed time; click the highlighted paperclip symbol above in order to view and download the workout PDF file

These circuits are intended to be performed quickly and efficiently, moving from one exercise to the next, no rest in between. This is a nonstop workout

As you'll see, there are 2 circuits attached… One designed for home use any other for the fitness center depending on where you will be working out

Sample Day 10
0:45:00
cardiovascular training

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

The goal of today's workout is… 10 min., Z1; 25 min., Z2; 10 min., Z3

another great option for this workout is the 9Round kickboxing fitness workout; perform 9-14 rounds (http://www.9round.com)

Dr. Rick Kattouf II
|
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