Dia 2 – Plyometrics (CD 02) Dia 3 – Shoulder & Arms + Ab Ripper X (CD 03) Dia 4 – Yoga X (CD 04) Dia 5 – Legs & Back + Ab Ripper X (CD 05) Dia 6 – Kenpo X (CD 06) Dia 7 – Descanso ou Stretch (CD 07)
Semana 4
Dia 1 – Yoga X (CD 04)
Dia 2 – Core Synergistics (CD 08) Dia 3 – Kenpo X (CD 06) Dia 4 – Stretch (CD 07) Dia 5 – Yoga X (CD 04) Dia 6 – Kenpo X (CD 06) Dia 7 – Descanso ou Stretch (CD 07) Versão Clássica
Fase 2 – Aumento de Energia
Semanas 5, 6 e 7
Dia 1 – Chest, Shoulders & Triceps + Ab Ripper X (CD 09)
Dia 2 – Plyometrics (CD 02) Dia 3 – Back & Biceps + Ab Ripper X (CD 10) Dia 4 – Yoga X (CD 04) Dia 5 – Legs & Back + Ab Ripper X (CD 05) Dia 6 – Kenpo X (CD 06) Dia 7 – Descanso ou Stretch (CD 07)
Semana 8
Dia 1 – Yoga X (CD 04)
Dia 2 – Core Synergistics (CD 08) Dia 3 – Kenpo X (CD 06) Dia 4 – Stretch (CD 07) Dia 5 – Core Synergistics (CD 04) Dia 6 – Yoga X (CD 08) Dia 7 – Descanso ou Stretch (CD 07) Versão Clássica
Fase 3 – Resistência Máxima
Semanas 9 E 11
Dia 1 – Chest & Back+ Ab Ripper X (CD 01)
Dia 2 – Plyometrics (CD 02) Dia 3 – Shoulders & Arms+ Ab Ripper X (CD 03) Dia 4 – Yoga X (CD 04) Dia 5 – Legs & Back + Ab Ripper X (CD 05) Dia 6 – Kenpo X (CD 06) Dia 7 – Descanso ou Stretch (CD 07) Semanas 10 E 12
Dia 1 – Chest, Shoulders & Triceps + Ab Ripper X (CD 09)
Dia 2 – Plyometrics (CD 02) Dia 3 – Back & Biceps + Ab Ripper X (CD 10) Dia 4 – Yoga X (CD 04) Dia 5 – Legs & Back + Ab Ripper X (CD 05) Dia 6 – Kenpo X (CD 06) Dia 7 – Descanso ou Stretch (CD 07)
Semana 13
Dia 1 – Yoga X (CD 04)
Dia 2 – Core Synergistics (CD 08) Dia 3 – Kenpo X (CD 06) Dia 4 – Stretch (CD 07) Dia 5 – Core Synergistics (CD 04) Dia 6 – Yoga X (CD 08) Dia 7 – Descanso ou Stretch (CD 07)