Fit Split Users Guide - Cathe Friedrich
USER’S GUIDE
CONTENTSFIT SPLIT USER’S GUIDEABOUT THE FIT SPLIT SERIES.2Overview.2About the Workouts.3About the Rotations.3EQUIPMENT USED IN THE FIT SPLIT SERIES.4QUICK START GUIDE.5ROTATIONS.6Fit Split One Month Rotation.6Fit Split / Ripped with HiiT One Month Rotation.7Fit Split / XTrain Two Month Rotation.8CHAPTERS.10Boxing Bootcamp Legs & Glutes.10Low Impact Cardio Metabolic Conditioning.12Shred Cardio Push Day.15Mixed Impact Cardio Pull Day.19Bonus Abs.24PREMIXES.25Boxing Bootcamp Legs & Glutes.25Low Impact Cardio Metabolic Conditioning.26Shred Cardio Push Day.27Mixed Impact Cardio Pull Day.28WORKOUT CARDS.29Legs & Glutes.29Metabolic Conditioning.31Push Day.33Pull Day.371
ABOUTTHE FIT SPLIT SERIESOVERVIEWThe Fit Split Series is geared toward the advanced exerciser who is lookingfor a solid workout in a short amount of time. Fit Split provides multipleoptions for splitting up cardio and weight workouts between days, or at different times within the same day while keeping all of the different segmentsshort and time efficient, but also intense. Separately, these segments areperfect for days when time is limited or when you simply want a shorterworkout. Layered together, the segments are perfectly complimented to allowyou to mix and match the perfect workout even on your longer workout days.The Fit Split series offers a wide variety of fun and effective cardio andweight routine segments and a challenging bonus ab section. The addedpremixes provide an exerciser with additional options to ensure that they canquickly and easily choose the workout that is right for them on any given day.In this User’s Guide, I’ve provided three rotations to get you started and keepyou challenged utilizing Fit Split along with other favorite series. Choose aone-month rotation, a two-month rotation or complete the rotations back toback to create one that lasts as long as you choose. I’ve included one rest dayper week in each of the rotations. As always, take additional rest days if yourbody is asking for them. Drink plenty of water, eat well and try to get amplesleep for proper recovery. It’s time to crush some goals!2
ABOUTTHE FIT SPLIT SERIESABOUT THE WORKOUTSABOUT THE ROTATIONSBoxing Bootcamp Legs & GlutesIn this user’s guide I’ve provided three individual rotations to get you startedwith my Fit Split workouts. Each of these rotations utilizes the Fit Split workouts along with a couple of my other popular workout series, Ripped with HiiTand XTrain. Simply get started by choosing the one that best suits your currentworkout needs. Let’s take a closer look at all three of the rotations.This DVD kicks off with an intense boxing routine! You’llmove quickly through a series of cardio drills and combos infull boxing/kickboxing style, then continue with a lower bodyfocused weight routine that is sure to tighten and strengthenyour entire lower body.Fit Split One Month RotationThis one-month rotation focuses only on theFit Split Series workouts. This is the perfectrotation to help you get acquainted with theroutines in this series. This rotation is also agreat choice if you have a busy month wheretime will be a crunch, but you still want to makethe best of your workout schedule. No matterhow you split it, there’s always time to fit it!Low Impact Cardio Metabolic conditioningThis DVD begins with a low impact cardio segment includingnew and favorite HiiT movements to challenge your staminawhile being gentler on your joints. The cardio is followedby a metabolic weight routine that has a strong upper bodyfocus.Fit Split / Ripped with HiiT One Month RotationShred Cardio Push DayThis rotation combinesthe variety of the Fit Splitseries with the intensity of theRipped with HiiT series andthe result is one tough monthof workouts that are sureto crush some calories andblast away some body fat. HiiT routines add up fast and in this rotation thereare some double HiiT days for those of you that are looking for an ultimatechallenge. If you don’t want a double HiiT, simply choose one HiiT on that dayand follow it up with a bonus ab section to complete your workout. As always,take additional rest if the intensity of this rotation starts to add up too fast.If you want to lengthen this rotation out to two months, follow one month aswritten and re-arrange the order of the weeks for the second month. Are youready? Let’s do this!Get ready to hit the deck and take your cardio workout tonew heights. You’re sure to work up a sweat while having amajor “blast!” This DVD includes your push training workout.Your chest, shoulders & triceps will be worked to the max inthis routine as well as your quadriceps!Mixed Impact Cardio Pull DayGet ready to kick things into high gear with a high energy,mixed impact cardio routine! This workout will layer higherand lower impact movements with steady state recoverymovements while allowing little time for downtime. ThisDVD also includes a pull training weight routine segment tototally challenge your back, shoulder and biceps as well asyour hamstrings and glutes!Fit Split / XTrain Two Month RotationThis eight-week rotationcombines the Fit Split Serieswith the XTrain Series. Thismix will surely put yourstrength and endurance to thetest. Each week is jam packedwith a variety of intense cardioroutines, heavy lifting and focused core training. The more explosive routines,like Tabatacise, Shred and Cardio Leg Blast are offset with lower impactroutines such as All Out Low Impact HiiT and Fit Split Low Impact Cardio. If atany point you feel that any of the higher impact workouts need to be replacedwith a lower impact routine, go ahead and choose what works best for you.Feel free to mix in some of the 100 rep challenges on days when you arefeeling like you can handle an extra push. This rotation will be a tough one,but your results will be worth every rep!3
EQUIPMENTUSED IN THE FIT SPLIT SERIESThe Fit Split Series has been designed to be done in your home with minimalequipment. The dumbbell and barbell weights Cathe uses for every exercisein the series are included in the Chapters section of this user guide.Step with Three Risers per SideHigh Step with Three RisersDumbbells (5, 8, 10, 12, 15, 20, 25 & 30 lbs.)Barbell (30, 35 & 45 lbs.)MatGliding DevicesStability BallFitness LoopBoxing Gloves (Optional)4
QUICK START GUIDEFIT SPLIT SERIESSTEP #1STEP #4Select the Fit Split rotation workout program on the following pages thatbest fits your needs. Each Fit Split workout program is divided into weeklyworkout sections. Each of these weekly workout sections will tell you whichFit Split workout to do each day and the DVD the workout can be found on.This series is split into 4 DVD workouts that not only maximize your workouttime, but give you multiple options to make it happen. You want to do half inthe morning and half in the evening? No problem! You want a push day thena pull day? Bam, you got it! You want maximum variety AND time efficiency allin one? Here you go! You see with Fit Split, no matter how you split it, there’salways time to fit it!Follow the workout program schedule you have selected. If you have to misssome days, don’t fret, just pick up where you left off.STEP #5Don’t forget to use the optional Fit Split Bonus Abs workout in your Fit Splitworkout schedule. Just add it to the end of any workout you like, or select oneof our premixes. On the following pages, you will find two Fit Split 30 day rotations and one 60 Day rotation. Fit Split workouts are designed so that it isvery easy to substitute and use workouts from our other videos as well as thenumerous premixes included with the Fit Split series. You’ll get the perfectmix of cardio and strength to keep your body challenged and changing!STEP #2Make sure you have all of the equipment you will need for your workout. Youcan find a list of equipment needed for each Fit Split workout listed in theChapters section of this user guide as well as on each DVD.STEP #3Select the proper weights for each exercise that uses weights. Selecting aweight that is too light or too heavy will greatly diminish the results you canexpect from the Fit Split program.The weight Cathe uses for every exercise islisted in the Chapters section of this user guide as well as at the beginning ofevery weight exercise in the Fit Split video. However, you should always usea weight that is appropriate for your fitness level.5
FIT SPLITONE MONTH ROTATIONWEEK 1WORKOUTTIMEMondayBoxing Bootcamp Legs & Glutes57 min.TuesdayPull Day Bonus Abs52 min.WednesdayMixed Impact Cardio (Double It premix optional)29 min.ThursdayPush Day32 min.FridayOFFSaturdayLow Impact Cardio Metabolic Conditioning48 min.SundayShred Cardio Bonus Abs41 min.WEEK 2WORKOUTTIMEMondayMixed Impact Cardio Pull Day59 min.TuesdayBoxing Bootcamp (Double It premix optional)34 min.WednesdayLegs & Glutes Bonus Abs50 min.ThursdayShred Cardio Push Day55 min.FridayOFFSaturdayLow Impact Cardio Metabolic Conditioning48 min.SundayMixed Impact Cardio Bonus Abs41 min.WEEK 3WORKOUTTIMEMondayBoxing Bootcamp Legs & Glutes57 min.TuesdayPush Day32 min.WednesdayShred Cardio (Double It premix optional)29 min.ThursdayPull Day Bonus Abs52 min.FridayOFFSaturdayLow Impact Cardio Metabolic Conditioning48 min.SundayMixed Impact Cardio Bonus Abs41 min.WEEK 4WORKOUTTIMEMondayShred Cardio Push Day55 min.TuesdayMixed Impact Cardio Pull Day59 min.WednesdayLow Impact Cardio (Double It premix optional)27 min.ThursdayBoxing Bootcamp Legs & Glutes57 min.FridayOFFSaturdayMetabolic Conditioning Bonus Abs42 min.SundayShred Cardio Bonus Abs41 min.6
FIT SPLIT / RIPPED WITH HIITONE MONTH ROTATIONWEEK 1WORKOUTTIMEMondayFit Split Low Impact Cardio Metabolic Conditioning48 min.TuesdayRipped with HiiT Plyo HiiT One Ripped with HiiT Bonus Abs 140 min.WednesdayRipped with HiiT Lift It, Hit It Back, Biceps, Shoulders55 min.ThursdayFit Split Boxing Bootcamp Legs & Glutes57 min.FridayRipped with HiiT Lift It, Hit It Chest, Triceps, Shoulders42 min.SaturdayOFFSundayFit Split Shred Cardio Ripped with HiiT Low Impact HiiT One (or Fit Split Bonus Abs)59 min.WEEK 2WORKOUTTIMEMondayRipped with HiiT Lift It, HiiT It Legs43 min.TuesdayFit Split Mixed Impact Cardio Pull Day59 min.WednesdayRipped with HiiT Low Impact HiiT One Low Impact HiiT Two (or Ripped with HiiT Bonus Abs One)62 min.ThursdayFit Split Shred Cardio Push Day55 min.FridayRipped with HiiT HiiT Circuit Lower Body49 min.SaturdayOFFSundayRipped with HiiT HiiT Circuit Upper Body Ripped with HiiT Bonus Abs One58 min.WEEK 3WORKOUTTIMEMondayRipped with HiiT Plyo HiiT Two29 min.TuesdayFit Split Boxing Bootcamp Legs & Glutes57 min.WednesdayRipped with HiiT Low Impact HiiT Two32 min.ThursdayRipped with HiiT Lift It, Hit It Chest, Triceps, Shoulders42 min.FridayFit Split Shred Cardio Fit Split Bonus Abs41 min.SaturdayRipped with HiiT Lift It, Hit It Back, Biceps, Shoulders55 min.SundayOFFWEEK 4WORKOUTTIMEMondayRipped with HiiT Lift It, HiiT It Legs Ripped with HiiT Bonus Abs Two56 min.TuesdayFit Split Low Impact Cardio Metabolic Conditioning48 min.WednesdayRipped with HiiT Plyo HiiT One Ripped with HiiT Low Impact HiiT One (or Ripped with HiiT Bonus Abs One)60 min.ThursdayFit Split Shred Cardio Push Day55 min.FridayRipped with HiiT HiiT Circuit Lower Body49 min.SaturdayFit Split Mixed Impact Cardio Pull Day59 min.SundayOFF7
FIT SPLIT / XTRAINTWO MONTH ROTATIONMONTH 1WEEK 1WORKOUTTIMEMondayFit Split Boxing Bootcamp Legs & Glutes57 min.TuesdayXTrain Bi’s and Tri’s49 min.WednesdayFit Split Mixed Impact Cardio Fit Split Bonus Abs41 min.ThursdayXTrain Chest, Back & Shoulders55 min.FridayXTrain Ride (or solid cardio of choice)59 min.SaturdayFit Split Low Impact Cardio Metabolic Conditioning48 min.SundayOFFWEEK 2WORKOUTTIMEMondayXTrain Cardio Leg Blast58 min.TuesdayFit Split Mixed Impact Cardio Pull Day59 min.WednesdayXTrain Tabatacise48 min.ThursdayFit Split Shred Cardio Push Day55 min.FridayXTrain Hard Strikes XTrain Bonus Core 159 min.SaturdayXTrain Super Cuts48 min.SundayOFFWEEK 3WORKOUTTIMEMondayXTrain Legs54 min.TuesdayFit Split Low Impact Cardio Metabolic Conditioning48 min.WednesdayXTrain Chest, Back & Shoulders55 min.ThursdayFit Split Shred Cardio Fit Split Bonus Abs41 min.FridayXTrain Bi’s and Tri’s49 min.SaturdayXTrain All Out Low Impact HiiT42 min.SundayOFFWEEK 4WORKOUTTIMEMondayFit Split Boxing Bootcamp Legs & Glutes57 min.TuesdayFit Split Mixed Impact Cardio Pull Day59 min.WednesdayFit Split Shred Cardio Push Day55 min.ThursdayXTrain Ride (or solid cardio of choice)59 min.FridayXTrain Super Cuts XTrain Bonus Core 261 min.SaturdayOFFSundayFit Split Low Impact Cardio XTrain Bonus Barre42 min.8
FIT SPLIT / XTRAINTWO MONTH ROTATIONMONTH 2WEEK 1WORKOUTTIMEMondayXTrain Tabatacise XTrain Bonus Core 1 or XTrain Bonus Core 258 min.TuesdayFit Split Shred Cardio Push Day55 min.WednesdayXTrain All Out Low Impact HiiT XTrain Bonus Core 1 or XTrain Bonus Core 252 min.ThursdayFit Split Mixed Impact Cardio Pull Day59 min.FridayXTrain Hard Strikes49 min.SaturdayFit Split Low Impact Cardio XTrain Bonus Barre Fit Split Bonus Abs54 min.SundayOFFWEEK 2WORKOUTTIMEMondayFit Split Boxing Bootcamp Legs & Glutes57 min.TuesdayXTrain Ride (or solid cardio of choice)59 min.WednesdayFit Split Low Impact Cardio Metabolic Conditioning48 min.ThursdayXTrain Cardio Leg Blast XTrain Bonus Core 1 or XTrain Bonus Core 268 min.FridayFit Split Mixed Impact Cardio XTrain Bi’s and Tri’s78 min.SaturdayXTrain Chest, Back & Shoulders XTrain Bonus Core 1 or XTrain Bonus Core 265 min.SundayOFFWEEK 3WORKOUTTIMEMondayXTrain Legs54 min.TuesdayXTrain Hard Strikes XTrain Bonus Core 1 or XTrain Bonus Core 259 min.WednesdayXTrain Super Cuts48 min.ThursdayXTrain Tabatacise Fit Split Bonus Abs60 min.FridayFit Split Shred Cardio Push Day55 min.SaturdayFit Split Mixed Impact Cardio Pull Day59 min.SundayOFFWEEK 4WORKOUTTIMEMondayFit Split Boxing Bootcamp Legs & Glutes57 min.TuesdayXTrain Chest, Back & Shoulders XTrain Bonus Core 1 or XTrain Bonus Core 265 min.WednesdayXTrain Cardio Leg Blast58 min.ThursdayFit Split Low Impact Cardio XTrain Bi’s and Tri’s76 min.FridayXTrain Ride (or solid cardio of choice) Fit Split Bonus Abs71 min.SaturdayXTrain Super Cuts48 min.SundayOFF9
CHAPTERSBOXING BOOTCAMP LEGS & GLUTESWARM UPCHAPTER1Equipment: Boxing Gloves (Optional)Cathe’s Weight: NACOMBO ONECHAPTER2Equipment: Boxing Gloves (Optional)Cathe’s Weight: NACOMBO TWOCHAPTER3Equipment: Boxing Gloves (Optional)Cathe’s Weight: NACOMBO THREECHAPTER4Equipment: Boxing Gloves (Optional)Cathe’s Weight: NASLIDE BACK LUNGECHAPTER5Equipment: Gliding DeviceCathe’s Weight: NASLIDE SIDE LUNGECHAPTER6Equipment: Gliding DeviceCathe’s Weight: NASWEEPER LUNGECHAPTER7Equipment: Gliding Device, High Step with 3 RisersCathe’s Weight: NADEADLIFTCHAPTER8Equipment: DumbbellsCathe’s Weight: 25 lbs.SQUATSCHAPTER9Equipment: DumbbellsCathe’s Weight: 20 lbs.REAR LUNGE OFF STEPCHAPTER10Equipment: Dumbbells, High Step with 3 RisersCathe’s Weight: 10 lbs.FORWARD DIAGONAL LUNGECHAPTER11Equipment: DumbbellsCathe’s Weight: 12 lbs.PUSH DIPS OFF STEPCHAPTER12Equipment: Dumbbells, High Step with 3 RisersCathe’s Weight: 10 lbs.DEADLIFTCHAPTER13Equipment: DumbbellsCathe’s Weight: 25 lbs.10
CHAPTERSBOXING BOOTCAMP LEGS & GLUTESCROSS BACK SLIDE LUNGECHAPTER14Equipment: Dumbbells, Gliding DeviceCathe’s Weight: 10 lbs.SLIDE SIDE LUNGECHAPTER15Equipment: Dumbbells, Gliding DeviceCathe’s Weight: 15 lbs.ELEVATED LUNGESCHAPTER16Equipment: Dumbbells, High Step with 3 RisersCathe’s Weight: 12 lbs.SINGLE LEG DEADLIFTSCHAPTER17Equipment: DumbbellCathe’s Weight: 20 lbs.STRETCHCHAPTER18Equipment: NoneCathe’s Weight: NA11
CHAPTERSLOW IMPACT CARDIO METABOLIC CONDITIONINGWARM UPCHAPTER1Equipment: NoneCathe’s Weight: NALUNGES WITH JUMP SHOTCHAPTER2Equipment: NoneCathe’s Weight: NASWINGING ELBOW TO KNEE LUNGESCHAPTER3Equipment: NoneCathe’s Weight: NAWOODCHOPS / ATTACKSCHAPTER4Equipment: NoneCathe’s Weight: NAWALK OUT WALK IN PLANKSCHAPTER5Equipment: NoneCathe’s Weight: NAICE BREAKERS / LONG REACH LUNGESCHAPTER6Equipment: NoneCathe’s Weight: NASQUAT DIGS / GALLOPING JACKSCHAPTER7Equipment: NoneCathe’s Weight: NADYNAMIC LUNGESCHAPTER8Equipment: NoneCathe’s Weight: NACIRCLE SQUATS / AIR SQUATSCHAPTER9Equipment: Gliding DeviceCathe’s Weight: NAWALK OUT PLANKS WITH JACKSCHAPTER10Equipment: Gliding DeviceCathe’s Weight: NARAPID SLIDE OUTSCHAPTER11Equipment: Gliding DeviceCathe’s Weight: NAFRED ASTAIRE / GLIDE STYLECHAPTER12Equipment: Gliding DeviceCathe’s Weight: NAMOUNTAIN CLIMBERS / GLIDE STYLECHAPTER13Equipment: Gliding DeviceCathe’s Weight: NA12
CHAPTERSLOW IMPACT CARDIO METABOLIC CONDITIONINGCOOL DOWNCHAPTER14Equipment: NoneCathe’s Weight: NAUPRIGHT ROWSCHAPTER15Equipment: DumbbellsCathe’s Weight: 15 lbs.REAR CURL PRESS LUNGECHAPTER16Equipment: DumbbellsCathe’s Weight: 10 lbs.PUSH PRESSCHAPTER17Equipment: DumbbellsCathe’s Weight: 10 lbs.SQUAT THRUST 2 PLANK PUSH UPSCHAPTER18Equipment: Gliding DeviceCathe’s Weight: NAREAR LUNGE LATERAL RAISE / REAR FLYSCHAPTER19Equipment: DumbbellsCathe’s Weight: 8 lbs.BONUS BURN REAR FLYSCHAPTER20Equipment: DumbbellsCathe’s Weight: 8 lbs.DRAGGING PLANKS / MOGULSCHAPTER21Equipment: Gliding DeviceCathe’s Weight: NACURL PRESS TRICEP EXTENSIONSCHAPTER22Equipment: DumbbellsCathe’s Weight: 12 lbs.CROSS BACK LUNGE CURLSCHAPTER23Equipment: DumbbellsCathe’s Weight: 8 lbs.W CURLSCHAPTER24Equipment: DumbbellsCathe’s Weight: 10 lbs.SINGLE LEG DEADLIFT IRON CROSSCHAPTER25Equipment: DumbbellsCathe’s Weight: 5 lbs.DEADLIFTSCHAPTER26Equipment: DumbbellsCathe’s Weight: 15 lbs.13
CHAPTERSLOW IMPACT CARDIO METABOLIC CONDITIONINGPLANK TRICEP KICKBACKCHAPTER27Equipment: Dumbbell, MatCathe’s Weight: 10 lbs.TRICEP PUSHUPSCHAPTER28Equipment: MatCathe’s Weight: NACHEST FLY AND PULLOVERCHAPTER29Equipment: Dumbbells, MatCathe’s Weight: 15 and 10 lbs.MONSTER WALKS CORE EXERCISECHAPTER30Equipment: MatCathe’s Weight: NASTRETCHCHAPTER31Equipment: MatCathe’s Weight: NA14
CHAPTERSSHRED CARDIO PUSH DAYWARM UPCHAPTER1Equipment: Step with 2 Risers per SideCathe’s Weight: NABLAST 1CHAPTER2Equipment: Step with 2 Risers per SideCathe’s Weight: NABLAST 2CHAPTER3Equipment: Step with 2 Risers per SideCathe’s Weight: NABLAST 3CHAPTER4Equipment: Step with 2 Risers per SideCathe’s Weight: NABLAST 4CHAPTER5Equipment: Step with 2 Risers per SideCathe’s Weight: NABLAST 5CHAPTER6Equipment: Step with 2 Risers per SideCathe’s Weight: NABLAST 6CHAPTER7Equipment: Step with 2 Risers per SideCathe’s Weight: NABLAST 7CHAPTER8Equipment: Step with 2 Risers per SideCathe’s Weight: NABLAST 8CHAPTER9Equipment: Step with 2 Risers per SideCathe’s Weight: NABLAST 9CHAPTER10Equipment: Step with 2 Risers per SideCathe’s Weight: NABLAST 10CHAPTER11Equipment: Step with 2 Risers per SideCathe’s Weight: NABLAST 11CHAPTER12Equipment: Step with 2 Risers per SideCathe’s Weight: NABLAST 12CHAPTER13Equipment: Step with 2 Risers per SideCathe’s Weight: NA15
CHAPTERSSHRED CARDIO PUSH DAYBENCH PRESS SET 1CHAPTER14Equipment: Dumbbells, Step with 3 Risers per SideCathe’s Weight: 25 lbs.CHEST FLYS SET 1CHAPTER15Equipment: Dumbbells, Step with 3 Risers per SideCathe’s Weight: 20 lbs.BRENCH PRESS SET 2CHAPTER16Equipment: Dumbbells, Step with 3 Risers per SideCathe’s Weight: 25 lbs.CHEST FLYS SET 2CHAPTER17Equipment: Dumbbells, Step with 3 Risers per SideCathe’s Weight: 20 lbs.BENCH PRESS SET 3CHAPTER18Equipment: Dumbbells, Step with 3 Risers per SideCathe’s Weight: 25 lbs.CHEST FLYS SET 3CHAPTER19Equipment: Dumbbells, Step with 3 Risers per SideCathe’s Weight: 20 lbs.KNEE TAP PUSHUPS SET 1CHAPTER20Equipment: MatCathe’s Weight: NAKNEE TAP PUSHUPS SET 2CHAPTER21Equipment: MatCathe’s Weight: NAPLYO PUSH UPSCHAPTER22Equipment: Step with 3 Risers per Side, MatCathe’s Weight: NAALTERNATING CLOSE GRIP BENCH PRESS SET 1CHAPTER23Equipment: Dumbbells, Step with 3 Risers per SideCathe’s Weight: 20 lbs.LYING EXTENSION SET 1CHAPTER24Equipment: Barbell, Step with 3 Risers per SideCathe’s Weight: 30 lbs.ALTERNATING CLOSE GRIP BENCH PRESS SET 2CHAPTER25Equipment: Dumbbells, Step with 3 Risers per SideCathe’s Weight: 20 lbs.LYING EXTENSION SET 2CHAPTER26Equipment: Barbell, Step with 3 Risers per SideCathe’s Weight: 30 lbs.16
CHAPTERSSHRED CARDIO PUSH DAYALTERNATING CLOSE GRIP BENCH PRESS SET 3CHAPTER27Equipment: Dumbbells, Step with 3 Risers per SideCathe’s Weight: 20 lbs.LYING EXTENSION SET 3CHAPTER28Equipment: Barbell, Step with 3 Risers per SideCathe’s Weight: 30 lbs.DIPSCHAPTER29Equipment: Barbell, Step with 3 Risers per SideCathe’s Weight: 30 lbs.SHOULDER PRESS SET 1CHAPTER30Equipment: BarbellCathe’s Weight: 30 lbs.GOAL POST SET 1CHAPTER31Equipment: DumbbellsCathe’s Weight: 12 lbs.SHOULDER PRESS SET 2CHAPTER32Equipment: BarbellCathe’s Weight: 30 lbs.GOAL POST SET 2CHAPTER33Equipment: DumbbellsCathe’s Weight: 12 lbs.SHOULDER PRESS SET 3CHAPTER34Equipment: BarbellCathe’s Weight: 30 lbs.GOAL POST SET 3CHAPTER35Equipment: DumbbellsCathe’s Weight: 12 lbs.FRONT SQUAT SET 1CHAPTER36Equipment: Barbell, DumbbellsCathe’s Weight: 35 lbs.HIGH AND TIGHT SET 1CHAPTER37Equipment: Step Top, MatCathe’s Weight: NAFRONT SQUAT SET 2CHAPTER38Equipment: Barbell, DumbbellsCathe’s Weight: 35 lbs.HIGH AND TIGHT SET 2CHAPTER39Equipment: Step Top, MatCathe’s Weight: NA17
CHAPTERSSHRED CARDIO PUSH DAYFRONT SQUAT SET 3CHAPTER40Equipment: Barbell, DumbbellsCathe’s Weight: 35 lbs.HIGH AND TIGHT SET 3CHAPTER41Equipment: Step Top, MatCathe’s Weight: NACALVE RAISESCHAPTER42Equipment: DumbbellsCathe’s Weight: 20 lbs.STRETCHCHAPTER43Equipment: Step with 2 Risers per SideCathe’s Weight: NA18
CHAPTERSMIXED IMPACT CARDIO PULL DAYWARM UPCHAPTER1Equipment: NoneCathe’s Weight: NASQUAT THRUST LEAP FORWARDCHAPTER2Equipment: NoneCathe’s Weight: NASPEED BAGCHAPTER3Equipment: NoneCathe’s Weight: NAPOWER SCISSORS FOOTBALL RUNCHAPTER4Equipment: NoneCathe’s Weight: NASCOOP FORWARD SLIDE BACKCHAPTER5Equipment: NoneCathe’s Weight: NALEAN BACK VOLLEY FORWARDCHAPTER6Equipment: NoneCathe’s Weight: NASHUFFLE 3 KNEE SWING KNEECHAPTER7Equipment: NoneCathe’s Weight: NATOUCH DOWN JACKS / TUCK JUMPSCHAPTER8Equipment: NoneCathe’s Weight: NAWALK FORWARD AND BACK GRAPEVINECHAPTER9Equipment: NoneCathe’s Weight: NAFOUR LATERAL HOPSCHAPTER10Equipment: NoneCathe’s Weight: NABOXING JABS WALK FORWARDCHAPTER11Equipment: NoneCathe’s Weight: NAOUT AND IN SQUATSCHAPTER12Equipment: NoneCathe’s Weight: NASWING AND GOCHAPTER13Equipment: NoneCathe’s Weight: NA19
CHAPTERSMIXED IMPACT CARDIO PULL DAYSQUAT IN A BOXCHAPTER14Equipment: NoneCathe’s Weight: NAWINDMILL 2 PUDDLE JUMPERSCHAPTER15Equipment: NoneCathe’s Weight: NAOPEN CLOSE OPEN KNEE JACKSCHAPTER16Equipment: NoneCathe’s Weight: NAZIG ZAG STEPSCHAPTER17Equipment: NoneCathe’s Weight: NALINE TAPSCHAPTER18Equipment: NoneCathe’s Weight: NATWIST TRAVEL 4 JACKSCHAPTER19Equipment: NoneCathe’s Weight: NAONE ARM ROWS SET 1CHAPTER20Equipment: DumbbellCathe’s Weight: 30 lbs.ONE ARM ROWS SET 2CHAPTER21Equipment: DumbbellCathe’s Weight: 30 lbs.ONE ARM ROWS SET 3CHAPTER22Equipment: DumbbellCathe’s Weight: 30 lbs.PULLOVERS SET 1CHAPTER23Equipment: Dumbbells, Stability Ball, MatCathe’s Weight: 12 lbs.PULLOVERS SET 2CHAPTER24Equipment: Dumbbells, Stability Ball, MatCathe’s Weight: 12 lbs.PULLOVERS SET 3CHAPTER25Equipment: Dumbbells, Stability Ball, MatCathe’s Weight: 12 lbs.OVERHAND ROW SET 1CHAPTER26Equipment: Dumbbells, LoopCathe’s Weight: 15 lbs.20
CHAPTERSMIXED IMPACT CARDIO PULL DAYOVERHAND ROW SET 2CHAPTER27Equipment: Dumbbells, LoopCathe’s Weight: 15 lbs.OVERHAND ROW SET 3CHAPTER28Equipment: Dumbbells, LoopCathe’s Weight: 15 lbs.DEADLIFTS SET 1CHAPTER29Equipment: BarbellCathe’s Weight: 45 lbs.DEADLIFTS SET 2CHAPTER30Equipment: BarbellCathe’s Weight: 45 lbs.UPRIGHT ROW SET 1CHAPTER31Equipment: BarbellCathe’s Weight: 35 lbs.REAR DELT FLY SET 1CHAPTER32Equipment: DumbbellsCathe’s Weight: 12 lbs.UPRIGHT ROW SET 2CHAPTER33Equipment: BarbellCathe’s Weight: 35 lbs.REAR DELT FLY SET 2CHAPTER34Equipment: DumbbellsCathe’s Weight: 12 lbs.UPRIGHT ROW SET 3CHAPTER35Equipment: BarbellCathe’s Weight: 35 lbs.REAR DELT FLY SET 3CHAPTER36Equipment: DumbbellsCathe’s Weight: 12 lbs.LATERAL RAISE SET 1CHAPTER37Equipment: DumbbellsCathe’s Weight: 8 lbs.EXTERNAL ROTATION SET 1CHAPTER38Equipment: Dumbbells, LoopCathe’s Weight: 5 lbs.LATERAL RAISE SET 2CHAPTER39Equipment: DumbbellsCathe’s Weight: 8 lbs.21
CHAPTERSMIXED IMPACT CARDIO PULL DAYEXTERNAL ROTATION SET 2CHAPTER40Equipment: Dumbbells, LoopCathe’s Weight: 5 lbs.LATERAL RAISE SET 3CHAPTER41Equipment: DumbbellsCathe’s Weight: 8 lbs.EXTERNAL ROTATION SET 3CHAPTER42Equipment: Dumbbells, LoopCathe’s Weight: 5 lbs.BARBELL CURLS SET 1CHAPTER43Equipment: BarbellCathe’s Weight: 35 lbs.W CURLS SET 1CHAPTER44Equipment: DumbbellsCathe’s Wei
Follow the workout program schedule you have selected. If you have to miss some days, don’t fret, just pick up where you left off. STEP #5 Don’t forget to use the optional Fit Split Bonus Abs workout in your Fit Split workout schedule. Just add it to the end of any workout
The graph below represents the lap and split times for a workout in which 4 laps were taken. LAP 1 7:11 MIN 7:50 MIN 15:01 MIN SPLIT 2 SPLIT 3 SPLIT 4 7:08 MIN 22:09 MIN 7:30 MIN 29:39 MIN 7:11 MIN SPLIT 1 LAP 2 LAP 3 LAP 4: TAKING A SPLIT While the timer is running, press SPLIT to take a split.
SPLIT 2 SPLIT 3 SPLIT 4 7:08 MIN 22:09 MIN 7:30 MIN 29:39 MIN 7:11 MIN SPLIT 1 LAP 2 LAP 3 LAP 4 taking a Split While the timer is running, press SPLIT to take a split. The lap and split time for the lap you completed is displayed, and the watch begins timing the new lap. Individual lap data is saved when you save and reset the workout.
Biostatistics 322 Split-Plot Designs 1 Split-plot Designs ORIGIN 1{Split-plot designs involve situations where it is difficult to apply full randomization to all crossed factors because some experimental or observational co
Adjust the split screen size Slide the “ ” in the middle of the two screen leftwards or rightward. Exiting split screen mode In any of the below conditions, you will exit split screen mode. When any app that doesn’t support split screen mode is chosen. In split sc
(splitless mode) or a portion (split mode) of the sample into the column. In split mode, a part of the sample/carrier gas mixture in the injection chamber is exhausted through the split vent [19,20]. In the split mode the s
The 3-Heights PDF Merge Split API can operate on multiple input and output documents in one processing step. PDF Merge Split Pages Rotate Bookmarks Form Fields Output Intent Split Merge PDF PDF PDF PDF PDF PDF XMP Metadata PDF PDF PDF, PDF/A PDF, PDF/A PDF PDF PDF, PDF/A PDF, PDF/A 1.1.1 Features The 3-Heights PDF Merge Split API comes with .
The outdoor unit is connected via refrigerant piping to one ('single-split') or more ('multi-split') indoor units (fan coils) located inside the conditioned space. Capacities range from 2.2 28 kW for a single split, and from 4.5 135 kW for a multi-split. Representative leakage rates for single split are in the or-
The Project Gutenberg EBook of First Course in the Theory of Equations, by Leonard Eugene Dickson This eBook is for the use of anyone anywhere at no cost and with almost no restrictions whatsoever. You may copy it, give it away or re-use it under the terms of the Project Gutenberg License included with this eBook or online at www.gutenberg.org Title: First Course in the Theory of Equations .
