GO for IT – Printouts
Here are the forms you’ll need to print out in order to stay on track with your cardio and strength training assignments.
First of all, print out the calendars below. On the calendars are your running assignments (noted by distance) and your jump rope assignments (noted by seconds, how many sets, and what style of jumps). There are progressions of running and jump rope through the 90 days, so keep checking off the days on your calendar so you stay on track!!! If the calendar notes 30sec x 10 The proper way to perform that is to jump rope for 30 seconds (which equals 1 set), then take 30 seconds rest. Perform 9 more sets of 30 seconds worth of jumping. That will complete your assignment of 30 sec x 10. These numbers change as time goes on, so keep track of how you should be progressing!
Next, print out the proper strength training and yoga workouts. These are organized by day, so it should be very easy to follow. You will notice that on each days agenda, exercises are numbered with 1,2,3,4. The proper way to follow that is as follows: For 3 sets: Perform 1 set of each of the #1’s, from top to bottom, then perform the 2nd set of the #1’s, then perform the 3rd (final) set of #1’s. Then you will move on to the group of #2’s of that assignment. Repeat that pattern for workouts numbered in that fashion. There should be very clear division between groups. This style of training is good for keeping the heart rate up throughout all the exercises!
The numbers next to the exercise names represent where that exercise is listed on the video list. It is just there to make it easy to find that video clip. So if the number -25 is next to the name of an exercise, scroll down to #25 on the exercise video list, and you should have the correct video clip associated with that move. The Yoga postures have their own numbering system, so don’t confuse the strength exercises with the yoga videos!