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.
RushFit Intermediate Calendar WEEK 1 Mon: Tues: Wed: Thurs: Fri: Sat: Sun:
Strength & Endurance Ab Strength & Core Conditioning CARDIO + Stretch for Flexibility Strength & Endurance CARDIO + Balance & Agility Full Body Strength & Conditioning REST
WEEK 2 Mon: Tues: Wed: Thurs: Fri: Sat: Sun:
Fight Conditioning CARDIO + Stretch & Flexibility Fight Conditioning Strength & Endurance CARDIO + Balance & Agility Ab Strength & Core Conditioning REST
WEEK 3 Mon: Tues: Wed: Thurs: Fri: Sat: Sun:
Strength & Endurance Fight Conditioning CARDIO + Stretch for Flexibility Ab Strength & Core Conditioning CARDIO + Balance & Agility Fight Conditioning REST
WEEK 4 Mon: Tues: Wed: Thurs: Fri: Sat: Sun:
Full Body Strength & Conditioning CARDIO + Stretch for Flexibility Fight Conditioning Explosive Power Training CARDIO + Balance & Agility Strength & Endurance REST
WEEK 5 Mon: Tues: Wed: Thurs: Fri: Sat: Sun:
Ab Strength & Core Conditioning Explosive Power Training CARDIO + Stretch for Flexibility Fight Conditioning Strength & Endurance Full Body Strength & Conditioning REST
WEEK 6 Mon: Tues: Wed: Thurs: Fri: Sat: Sun:
Explosive Power Training CARDIO + Balance & Agility Fight Conditioning Ab Strength & Core Conditioning Full Body Strength & Conditioning CARDIO + Stretch for Flexibility REST
WEEK 7 Mon: Tues: Wed: Thurs: Fri: Sat: Sun:
Strength & Endurance Explosive Power Training Ab Strength & Core Conditioning CARDIO + Balance & Agility Fight Conditioning Full Body Strength & Conditioning REST
WEEK 8 Mon: Tues: Wed: Thurs: Fri: Sat: Sun:
Fight Conditioning Strength & Endurance CARDIO + Stretch for Flexibility Full Body Strength & Conditioning Ab Strength & Core Conditioning Explosive Power Training 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.
RushFit Advanced Calendar WEEK 1 Mon: Tues: Wed:
Strength & Endurance CARDIO + Stretch for Flexibility Ab Strength & Core Conditioning [AM] Balance & Agility [PM] Thurs: Fight Conditioning Fri: Full Body Strength & Conditioning [AM] Balance & Agility[PM] Sat: CARDIO + Stretch for Flexibility Sun: REST
WEEK 2 Mon: Tues: Wed:
Fight Conditioning CARDIO + Stretch for Flexibility Full Body Strength & Conditioning [AM] Balance & Agility [PM] Thurs: Strength & Endurance Fri: Ab Strength & Core Conditioning [AM] Balance & Agility [PM] Sat: Strength & Endurance Sunday: REST
WEEK 3 Mon: Tues:
Full Body Strength & Conditioning Fight Conditioning [AM] Balance & Agility [PM] Wed: CARDIO + Stretch for Flexibility Thurs: Strength & Endurance [AM] Balance & Agility [PM] Fri: CARDIO + Stretch for Flexibility Sat: Explosive Power Training Sun: REST
WEEK 4 Mon: Tues: Wed:
Ab Strength & Core Conditioning CARDIO + Stretch for Flexibility Full Body Strength & Conditioning [AM] Balance & Agility [PM] Thurs: Explosive Power Training Fri: Fight Conditioning [AM] Balance & Agility [PM] Sat: Full Body Strength & Conditioning Sun: REST
WEEK 5 Mon: Tues: Wed: Thurs: Fri: Sat: Sun:
Strength & Endurance Ab Strength & Core Conditioning CARDIO + Stretch for Flexibility Explosive Power Training [AM] Full Body Strength & Conditioning [PM] CARDIO + Balance & Agility Fight Conditioning [AM] Ab Strength & Core Conditioning [PM] REST
WEEK 6 Mon: Tues: Wed:
Explosive Power Training CARDIO + Stretch for Flexibility Fight Conditioning [AM] Ab Strength & Core Conditioning [PM] Thurs: CARDIO + Balance & Agility Fri: Full Body Strength & Conditioning [AM] Strength & Endurance [PM] Sat: Fight Conditioning Sun: REST
WEEK 7 Mon: Tues:
Full Body Strength & Conditioning Explosive Power Training [AM] Strength & Endurance [PM] Wed: CARDIO + Balance & Agility Thurs: Ab Strength & Core Conditioning Fri: CARDIO + Stretch for Flexibility Sat: Full Body Strength & Conditioning Sun: REST
WEEK 8 Mon: Tues:
Fight Conditioning Explosive Power Training [AM] Ab Strength & Core Conditioning [PM] Wed: CARDIO + Stretch for Flexibility Thurs: Full Body Strength & Conditioning [AM] Ab Strength & Core Conditioning [PM] Fri: Strength & Endurance [AM] Fight Conditioning [PM] Sat: Explosive Power Training Sun: REST Congratulate Youself! 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.