This is a continuation of UFCX Phase 1. It is taking the tasks you learned in the first 4 weeks to help build the foundation of your fitness journey. It will help keep pushing your limits in the gym safely and effectively to help reach the goals you set for yourself!
A simple and effective way to get fit! This workout program has been modified over the last 10 years and has, time and again, proven to help people lose body fat while maintaining and / or gaining muscle!
For the best results we recommend you pair this training plan with a disciplined diet. This does not mean you have to be overly restrictive, just smart and committed.
I used to give out the general saying, "Weight loss is 80% diet and 20% exercise" speech. I have come to the conclusion that weight loss AND performance goals are RECOVERY driven. That means If you don't do the simple things after you workout, your results will stagnate quicker and burnout will definitely be in your future!
This training plan covers 4-weeks of fat-loss exercise progressions and can be repeated or used as preparation for more intense training programs.
Overall, the training for this program has a sharp focus on weight lifting (both free and machine), aerobic conditioning, work capacity circuits, and total-body muscular endurance.
Training is designed on a 3 day per week format (Exercising on non consecutive days). Each week you will have 3 prescribed training sessions gradually building intensity week by week.
The workouts are progressive in nature and built to keep you going in a positive direction.
Most sessions take between 40-50 minutes
This program gets progressively harder each week. Follow the program as close as possible. However, if you are unable to follow this format, that is fine. Simply do the workouts on the available days of the week without skipping workouts.
Mondays: Warm up followed by Total Body Training and Conditioning
Wednesdays: Warm up followed by Total Body Training and Conditioning
Fridays: Warm up followed by Total Body Training and Conditioning
- Gym Membership is preferable
- Dumbbells / Kettlebells
- Foam Roller / Lacrosse Ball
- Cardio pieces (Treadmills, Bikes, Steppers, Rowers)
Q: How long should the training sessions take?
A: Each session should take around 30-60 minutes. Unless indicated, the circuits aren’t “for time.” Work briskly, not frantically, through the sessions.
Q: What if I miss a training day?
A: Ideally, you will train 3 days in a week. If for some reason miss a session, do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.
Q: Where do I find unfamiliar exercises?
A: Click on the picture of the exercise on your app and will take you to a video of that exercise.
Q: Can I print out sessions to take to the gym?
A: Yes – you can print a week of programming at a time.
Coach Carter has been working with clients and athletes for over 18 years. Throughout his journey, he has had the opportunity to work with hundreds of people helping them to reach their goals, whether it be weight loss, return to sport, increased strength or muscle mass, or recovery from an orthopedic surgery. "Being part of the journey and educating my clients and athletes on good quality movement and seeing that translate to real life and sport is rewarding." Coach Carter uses his knowledge and skill to best set up a blue print to help others achieve their fitness goals.