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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5-Day

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

WEEK 1

Day 1

Cardio

Bal/Flex

Resistance

Ass-Kickers

Day 2

Cardio

Bal/Flex

Resistance

Core

Day 3

Cardio

Bal/Flex

Resistance

Core

Day 4

Cardio

Bal/Flex

Resistance

Ass-Kickers

Day 5

Cardio

Bal/Flex

Resistance

Core

WEEK 2

(Circuit)

Day 1

Cardio

Bal/Flex

Resistance

Ass-Kickers

Day 2

Cardio

Bal/Flex

Resistance

Core

Day 3

Cardio

Bal/Flex

Resistance

Core

Day 4

Cardio

Bal/Flex

Resistance

Ass-Kickers

Day 5

Cardio

Bal/Flex

Resistance

Core

WEEK 3

(Weight Pyramid)

Day 1

Cardio

Bal/Flex

Resistance

Ass-Kickers

Day 2

Cardio

Bal/Flex

Core

Day 3

Cardio

Bal/Flex

Resistance

Core

Day 4

Cardio

Bal/Flex

Resistance

Ass-Kickers

Day 5

Cardio

Bal/Flex

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

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