Maxx Fit4Me Program

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5-Day

**Read How To Train…The Jazmin Fitness Way to understand how to follow programs**

**Click Cardio Maxx below to see Cardio suggestions**

***Weights should be heavy enough to make the exercise difficult but light enough to be able to complete a full set***

WEEK 1

Day 1

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
15-30 min x x x Single Leg Box Hop 2 15 x

Resistance

Ass-Kickers

Around the worlds (moderate) 3 15 slow Tuck Jumps 3 15 fast
Cable Crossover (heavy) 3 10 Med Power Step Ups 3 15 Med
Bench Press (light-moderate) 3 10 Fast

Day 2

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
20-30 min x x x

Resistance

Core

Single Leg Squat (Moderate) 3 15 Med Cocoons 3 20 Med
Squats (Heavy) 3 10 Slow Pull-ins 3 20 Med
Leg Extensions (Light-Moderate) 3 10 Fast *Circuit*
Leg Curls(light-moderate) 3 10 Fast
Deadlifts (Moderate) 3 10 Med

Day 3

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30-45 min x x x Single Leg Box Hop 2 15 x

Resistance

Core

Full Range Pulldowns (Moderate) 3 15 Med No Exercises
Long Bar Row (light-moderate) 3 10 Fast
Back Extensions (Heavy) 3 10 Med

Day 4

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
15-30 min x x x Single Leg Box Hop 2 15 x

Resistance

Ass-Kickers

Concentration Curls (Heavy) 3 10 Med Tuck Jumps 3 15 Fast
Incline Hammer Curl (light-Moderate) 3 10 Fast Power Step Ups 3 15 Med
Dumbbell Press (light) 3 10 fast
Pushups (close)-superset 3 20 Med

Day 5

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30-45 min x x x Single Leg Box Hop 2 15 x

Resistance

Core

No Exercises Cocoons 3 20 Med
  Pull-ins 3 20 Med
  Bottoms Up 3 20 Med
  Cable Russian Twist 3 20 Med
 

WEEK 2

(Circuit)

Day 1

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
15-30 min x x x Single Leg Box Hop 2 15 x

Resistance

Ass-Kickers

Around the worlds (moderate) 3 15 slow Tuck Jumps 3 15 fast
Cable Crossover (heavy) 3 10 Med Power Step Ups 3 15 Med
Bench Press (light-moderate) 3 10 Fast

Day 2

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
20-30 min x x x  No Exercises  x  x  x

Resistance

Core

Single Leg Squat (Moderate) 3 15 Med Cocoons 3 20 Med
Squats (Heavy) 3 10 Slow Pull-ins 3 20 Med
Leg Extensions (Light-Moderate) 3 10 Fast
Leg Curls(light-moderate) 3 10 Fast
Deadlifts (Moderate) 3 10 Med

Day 3

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30-45 min x x x Single Leg Box Hop 2 15 x

Resistance

Core

Full Range Pulldowns (Moderate) 3 15 Med No Exercises
Long Bar Row (light-moderate) 3 10 Fast
Back Extensions (Heavy) 3 10 Med

Day 4

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
15-30 min x x x Single Leg Box Hop 2 15 x

Resistance

Ass-Kickers

Concentration Curls (Heavy) 3 10 Med Tuck Jumps 3 15 Fast
Incline Hammer Curl (light-Moderate) 3 10 Fast Power Step Ups 3 15 Med
Dumbbell Press (light) 3 10 fast
Pushups (close)-superset 3 20 Med

Day 5

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30-45 min x x x Single Leg Box Hop 2 15 x

Resistance

Core

No Exercises Cocoons 3 20 Med
  Pull-ins 3 20 Med
  Bottoms Up 3 20 Med
  Cable Russian Twist 3 20 Med
 

WEEK 3

(Weight Pyramid)

Day 1

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
15-30 min x x x Single Leg Box Hop 2 15 x

Resistance

Ass-Kickers

Around the worlds (moderate) 3 15 slow Tuck Jumps 3 15 fast
Cable Crossover (heavy) 3 10 Med Power Step Ups 3 15 Med
Bench Press (light-moderate) 3 10 Fast

Day 2

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
20-30 min x x x
Resistance (Legs)

Core

Single Leg Squat (Moderate) 3 15 Med Cocoons 3 20/25 Med
Squats (Heavy) 3 10 Slow Pull-ins 3 20/25 Med
Leg Extensions (Light-Moderate) 3 10 Fast
Leg Curls(light-moderate) 3 10 Fast
Deadlifts (Moderate) 3 10 Med

Day 3

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30-45 min x x x Single Leg Box Hop 2 15 x

Resistance

Core

Full Range Pulldowns (Moderate) 3 15 Med No Exercises
Long Bar Row (light-moderate) 3 10 Fast
Back Extensions (Heavy) 3 10 Med

Day 4

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
15-30 min x x x Single Leg Box Hop 2 15 x

Resistance

Ass-Kickers

Concentration Curls (Heavy) 3 10 Med Tuck Jumps 3 15 Fast
Incline Hammer Curl (light-Moderate) 3 10 Fast Power Step Ups 3 15 Med
Dumbbell Press (light) 3 10 fast
Pushups (close)-superset 3 20 Med

Day 5

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30-45 min x x x Single Leg Box Hop 2 15 x

Resistance

Core

No Exercises Cocoons 3 20/25 Med
  Pull-ins 3 20/25 Med
  Bottoms Up 3 20/25 Med
  Cable Russian Twist 3 20/25 Med
 

WEEK 4

(Light Week-Super Sets)

Day 1

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
15-30 min x x x Single Leg Box Hop 2 20 x

Resistance

Ass-Kickers

Around the worlds (moderate) 3 15 Med Tuck Jumps 3 15 Fast
Cable Crossover (Moderate) 3 15 Med Power Step Ups 3 15 Med

Day 2

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
20-30 min x x x

Resistance

Core

Single Leg Squat (Moderate) 3 15 Med Cocoons 3 20 Med
Lunges (Moderate) 3 15 Med Pull-ins 3 20 Med
Deadlifts (Moderate) 3 15 Med *Circuit*

Day 3

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30-45 min x x x Single Leg Box Hop 2 20 x

Resistance

Core

Full Range Pulldowns (Moderate) 3 15 Med No Exercises
Back Extensions (Moderate) 3 15 Med

Day 4

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
15-30 min x x x Single Leg Box Hop 2 20 x

Resistance

Ass-Kickers

Concentration Curls (Moderate) 3 15 Med Tuck Jumps 3 15 Fast
Incline Hammer Curl (Moderate) 3 15 Med Power Step Ups 3 15 Med
Dumbbell Press (Moderate) 3 15 Med
Pushups (close) 3 15 Med

Day 5

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30-45 min x x x Single Leg Box Hop 2 20 x

Resistance

Core

No Exercises Cocoons 3 20/25 Med
  Pull-ins 3 20/25 Med
  Bottoms Up 3 20/25 Med
  Cable Russian Twist 3 20/25 Med
 

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Cardio Maxx

**This is a suggested routine to performed throughout the month. See Cardio Fit4Me to learn how to calculate your Target Heart Rate**

Day 1

Cardio

Duration Target Heart Range
Running (Jog for 2 min, Sprint for 1min) 15-30min 80-85%

*OR*

Elliptical 15-30 min 80-85%
 

Day 2

Cardio

Running (Jog for 2 min, Sprint for 1min) 20-30min 80-85%

*OR*

Elliptical 20-30 min 80-85%

Day 3

Cardio

Row Machine 10-15 min 60-75%
Elliptical 10-15 min 80-85%
Run 10-15 min 80-85%

Day 4

Cardio

Running (Jog for 2 min, Sprint for 1min) 15-30min 80-85%

*OR*

Elliptical 15-30 min 80-85%

Day 5

Cardio

Row Machine 10-15 min 60-75%
Elliptical 10-15 min 80-85%
Run 10-15 min 80-85%

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