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FULLBODY
FULLBODY
FULLBODY
CATCH ALL
I fully understand that I may suffer injury and even death as a result of my participation in the plan
offered and I hereby release Katie Corio LLC and its agents or employees from any and all liability
now and in the future, including but not limited to medical expenses, lost wages, pain and suffering
that may occur by reason of heart attacks, muscle strains, pulls or tears, broken bones, shin splints,
heat prostration, knee/lower back/foot injuries and any other illness, soreness or injury, however
caused, whether occurring during or after my participation in the plan offered regardless of fault.
I hereby voluntarily release, forever discharge, and agree to indemnify and hold harmless Katie.
and its agents or employees from any and all claims, demands, or causes of action, which are in
any way connected with my participation in the Katie Corio diet or training program, including such
claims which I, my children, parents, heirs, assigns, personal representative and estate have or may
have that allege ordinary negligent acts or omissions of Katie Corio LLC
LIMITATIONS: All strength training, cardiovascular exercise, or any other exercise recommended by
Katie Corio LLC. and its agents or employees shall be undertaken at the sole risk of the user, and
Katie Corio. shall not be liable to user for any claims, demands, injuries, damages, actions or
causes of action, whatsoever, arising out of or connected with the use of the recommendations
provided. If user has any questions whatsoever, concerning exercise, use of equipment, etc., user
agrees to request clarification and/or instruction from Katie corio. and its agents or employees.
User understands that he/she is responsible for monitoring his or her own condition throughout
training and that the recommendations given are designed to place a gradually increasing workload
on the body to improve overall fitness.
Disclaimer: By purchasing this product, user agrees not to hold Katie Corio LLC. or their agents or
employees responsible for any injury, illness, allergic reaction, or lack of results while performing
these recommendations. Further, user completely acknowledges that user is simply receiving
advice and that it is user’s choice to adhere to the provided advice, as user’s participation is
voluntary. There may be risks associated with the recommendations given. Consult your physician
prior to beginning this training plan if you are under the age of 18, taking any prescription or
over-the-counter medication, if you have heart disease, thyroid disease, diabetes, high blood
pressure, or any other medical condition. The FDA has not evaluated this training plan. This
training plan is not intended to diagnose, treat, cure or prevent any disease.
INTRODUCTION
Plyometrics are a great way to blend weight training with cardio, getting your heart rate up without you
even stepping on a treadmill! It does wonders for aiding in fat loss and increasing muscle tone and
definition.
I highly recommend incorporating some plyometric training into your weekly routine. That is why I put
together this eBook–– to share with you all my best plyometric workouts that you can incorporate into
your weekly routines!
There are two Full Body routines, one Lower Body and one Upper Body routine. Do them all in one
week, or pick and choose which ones to add to your normal weekly training routine!
FULLBODY
STRETCH, WARM UP
CIRCUIT 1 CIRCUIT 3
2 ROUNDS - no rest until full round is complete; 1.5 min rest between rounds 2 ROUNDS - no rest until full round is complete; 1.5 min rest between rounds
LOWERBODY
STRETCH, WARM UP
CIRCUIT 1 CIRCUIT 3
3 ROUNDS - no rest until full round is complete; 1.5 min rest between rounds 3 ROUNDS - no rest until full round is complete; 1.5 min rest between rounds
x 12 ea. leg
Weighted Step Ups
(High Knees at top!)
UPPERBODY
STRETCH, WARM UP
CIRCUIT 1 CIRCUIT 3
3 ROUNDS - no rest until full round is complete; 1.5 min rest between rounds 3 ROUNDS - no rest until full round is complete; 1.5 min rest between rounds
CIRCUIT 2 CIRCUIT 4
3 ROUNDS - no rest until full round is complete; 1.5 min rest between rounds 3 ROUNDS - no rest until full round is complete; 1.5 min rest between rounds
Decline Pushups x 15
DB Overhead Tricep
x 15
Extension (1 DB, both hands)
Flat Pushups x 15
Reverse Crunch x 20
Incline Pushups x 15
FULLBODY
STRETCH, WARM UP
SUPERSET CIRCUIT 2
Wall Sit 1 min
2 ROUNDS - no rest until full round is complete; 1.5-2 min rest between rounds
30 sec. to
Decline push ups
x 10 Bicycle Crunches Holding V-Up Position
(feet on bench)
and Pulse x 15
Flat Pushups x 10
Tricep Dips x 20