RushFit Beginning Calendar WEEK 1 Mon: Tues: Wed: Thurs: Fri: Sat: Sun:
Strength & Endurance CARDIO Ab Strength & Core Conditioning CARDIO + Stretch for Flexibility Fight Conditioning CARDIO + Balance & Agility REST
WEEK 2 Mon: Tues: Wed: Thurs: Fri: Sat: Sun:
Strength & Endurance CARDIO Ab Strength & Core Conditioning REST Fight Conditioning CARDIO + Balance & Agility REST
WEEK 3 Mon: Tues: Wed: Thurs: Fri: Sat: Sun:
Strength & Endurance CARDIO Fight Conditioning Ab Strength & Core Conditioning CARDIO + Stretch for Flexibility Full Body Strength & Conditioning REST
WEEK 4 Mon: Tues: Wed: Thurs: Fri: Sat: Sun:
Fight Conditioning CARDIO Ab Strength & Core Conditioning Full Body Strength & Conditioning CARDIO + Balance & Agility Strength & Endurance REST
WEEK 5 Mon: Tues: Wed: Thurs: Fri: Sat: Sun:
Fight Conditioning CARDIO + Balance & Agility REST Ab Strength & Core Conditioning CARDIO + Stretch for Flexibility Full Body Strength & Conditioning REST
WEEK 6 Mon: Tues: Wed: Thurs: Fri: Sat: Sun:
Fight Conditioning CARDIO Strength & Endurance Full Body Strength & Conditioning CARDIO + Balance & Agility Ab Strength & Core Conditioning REST
WEEK 7 Mon: Tues: Wed: Thurs: Fri: Sat: Sun:
Strength & Endurance Fight Conditioning CARDIO + Stretch for Flexibility Explosive Power Training Full Body Strength & Conditioning CARDIO + Balance & Agility REST
WEEK 8 Mon: Tues: Wed: Thurs: Fri: Sat: Sun:
Fight Conditioning Ab Strength & Core Conditioning Full Body Strength & Conditioning CARDIO + Stretch for Flexibility Strength & Endurance Explosive Power REST
Congratulate Yourself!!! You are RUSHFIT! EQUIPMENT NEEDED: Dumbbells 2lbs. to 25lbs. CARDIO Instructions: Duration of your cardio session should be 30 minutes at medium intensity for Weeks 1-4. For weeks 5-8, increase your cardio session to 40 minutes or more at medium intensity. You should feel refreshed, not exhausted like a workout.