Body Coach For a Perfect Body - Official Website

Training Schedules

Beginner

• Train 3 times a week
• Rest after each exercise (for approx. 1 minute)

WEEK 1

	Exercise	Time	Frequency	Amplitude
Warm-up	Calf Raise + Deep	30 sec.	1	low
	Hamstring Stretch	30 sec.	1	low
Training	Squat + Deep	3 x 30 sec.	2	low
	Wide Stance Squat	30 sec.	2	low
	Biceps Curl	30 sec.	2	low
	Triceps Dip 1	30 sec.	2	low
	Abdominal Crunch 2	30 sec.	2	low
Relaxation	Calves Massage	60 sec.	3	low
	Hamstring Massage	60 sec.	3	low
	Abductor Massage	60 sec.	3	low

WEEK 2
Increase the duration of your exercises up to 45 seconds during the warm-up and training

WEEK 3
Increase the duration of your exercises up to 60 seconds during the warm-up and training

Intermediate

• Train 3 times a week minimum
• Rest after each exercise (for approx. 1 minute)

WEEK 1

	Exercise	Time	Frequency	Amplitude
Warm-up	Calf Raise + Deep	30 sec.	1	low
	Hamstring Stretch	30 sec.	1	low
Training	Squat + Deep	3 x 30 sec.	3	high
	One Legged Squat	30 sec.	3	high
	Wide Stance Squat	30 sec.	3	high
	Lunges	30 sec.	3	high
	Bridge	30 sec.	3	low
	Biceps Curl	30 sec.	3	low
	Triceps Dip 1	30 sec.	3	low
	Lower Abdominals 2	30 sec.	3	high
	Abdominal	30 sec.	3	low
	Abdominal Crunch 1	30 sec.	3	low
	Abdominal Crunch 2	30 sec.	3	low
Relaxation	Calves Massage	60 sec.	3	high
	Hamstring Massage	60 sec.	3	high
	Quadriceps Massage	60 sec.	3	high
	Abductor Massage	60 sec.	3	high

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WEEK 2
Set time on 45 sec. during training and rest 30 seconds after each exercise

WEEK 3
Set time on 60 sec. during training and rest 30 to 45 seconds after each exercise

WEEK 4
Set time on 60 sec. during training and rest 20 seconds after each exercise

WEEK 5
As week I and perform the exercises dynamically

WEEK 6
As week II and perform the exercises dynamically

WEEK 7
As week III and perform the exercises dynamically

WEEK 8
As week IV and perform the exercises dynamically

Advanced

• Train 3 times a week at least
• Rest for 20 to 30 seconds after each exercise

WEEK 1

	Exercise	Time	Frequency	Amplitude
Opwarming	Calf Raise + Deep	30 sec.	1	low
	Hamstring Stretch	30 sec.	1	low
Training	Squat + Deep	3 x 30 sec.	3 of 4	high
	One Legged Squat	30 sec.	3 of 4	high
	Wide Stance Squat	30 sec.	3 of 4	high
	Lunges	30 sec.	3 of 4	high
	Bridge	30 sec.	3 of 4	low
	Biceps Curl	30 sec.	3 of 4	low
	Triceps Dip 1	30 sec.	3 of 4	low
	Push Ups Small	30 sec.	3 of 4	low
	Lower Abdominals 2	30 sec.	3 of 4	high
	Abdominal	30 sec.	3	low
	Abdominal Crunch 1	30 sec.	3	low
	Abdominal Crunch 2	30 sec.	3	low
	Obliques	30 sec.	3	low
Relaxation	Calves Massage	60 sec.	4	high
	Hamstring Massage	60 sec.	4	high
	Quadriceps Massage	60 sec.	4	high
	Abductor Massage	60 sec.	4	high

WEEK 2
Set time on 45 sec. during the workout and rest 30 seconds after each exercise

WEEK 3
Set time on 60 sec. during the workout and rest 30 to 45 seconds after each exercise

WEEK 4
Set time on 60 sec. during the workout and rest 20 seconds after each exercise

WEEK 5
As week I and perform the exercises dynamically

WEEK 6
As week II and perform the exercises dynamically

WEEK 7
As week III and perform the exercises dynamically

WEEK 8
As week IV and perform the exercises dynamically

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Anti-Cellulite

	Exercise	Time	Frequency	Amplitude	Remark
Warm-up	Calf Raise + Deep	30 sec.	2	low	Bend knees slightly Rest 30 sec.
	Squat + Deep	30 sec.	2	low	Bend knees slightly Rest 30 sec.
Training	Squat + Deep	45 sec.	1	low	Bend knees 100° Rest 45 sec.
	Calf Raise + Deep	45 sec.	1	low	Bend knees 100° Rest 45 sec.
	One Legged Squat	30 sec.	1	low	Bend knees 100° Rest 45 sec.
	Wide Stance Squat	45 sec.	1	low	Bend knees 100° Rest 45 sec.
	Bridge	30 sec.	1	low	Kniees perpendicular to ankles Rest 45 sec.
	One legged bridge	30 sec.	1	low	Left leg in line with the knee Rest 45 sec.
	Bridge	30 sec.	1	low	Feet as in exercice Wide Stance Squat Rest 45 sec.
	One legged bridge	30 sec.	1	low	Right leg in line with the knee Rest 45 sec.
Relaxation	Hamstring Massage	60 sec.	4	low	Look for the most relaxed position
	Quadriceps Massage	60 sec.	4	high
	Abductor Massage	60 sec.	4	high
	Adductor Massage	60 sec.	4	high

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