DISCLAIMER

 

 

Use ACC Method in your Daily Fitness Exercise Training 

 

A - Activate your muscles by tightening, squeezing, isolating, and flexing.

 

C - Connect your mind and muscle group so you are fully engaged with intensity.

       Create a habit of correct posture

       Correct formation.

       Connect your breathing through

       your nose as air enters your belly.

        Inhale on relaxation and

        Exhale during exertion.

       

 

C - Concentrate by focusing

      on the muscle group.

       Do it in slow motion.

       Control your movements.

       Visualize your end result. 
       You can do it.

 

Pick a Level

Start with lighter weights ( 10 pounds)

Add more weights when you can do level 1 (30 reps) at ease.

 

 

 

Create your GOALS

Click each exercise link below to watch videos.

 

Monday

Do 10 reps x 3 sets

• Stretch - Lengthen arms, legs

• Do 20 Minute Cardio

• Pick 2 Upper Body Exercises

• Pick 1 Biceps and 1 Triceps

• Pick 1 Core Abdominal Exercises

• Stretch - Lengthen arms, legs
                 

 

 

 

 

Tuesday

Do 10 reps x 3 sets

• Stretch - Lengthen arms, legs                 

• Pick 2 Lower Body               

• Do 20 Minute Cardio

• Pick 1 Exercises - Leg Exercises

• Pick 1 Core Abdominal Exercises 

• Stretch - Lengthen arms, legs 
                 

 

 

 

 

Wednesday

• Stretch - Lengthen arms, legs 

• Active Rest Do 20 Minute  cardio

• Active Stretch Pilates

• Pick 1 Active :

• Alternatives No Weights

• Sauna

 

Thursday

Do 10 reps x 3 set

• Full Back Exercises

• Stretch - Lengthen arms, legs        

• Do 20 Minute Cardio

• Pick 2 Exercises - Combo Back,
              lower back, upper back

• Pick 1 Core Abdominal Exercise 

• Stretch - Lengthen arms, legs 

 

 

Friday

Do 10 reps x 3 sets

•  Upper Body

• Stretch - Lengthen arms, legs         

• Do 20 Minute Cardio

• Pick 2 Exercises - Chest

• Pick 1 Core Abdominal Exercises

• Stretch - Lengthen arms, legs

                  

 

 

Saturday

Do 10 reps x 3 sets

• Stretch - Lengthen arms, legs

• Full Body Training - Combination and Variations

• Do 20 Minute Cardio

• Full Body Pick 5 Exercises - Shoulders, Calves, Full Back,

        Combination Exercises,

         Variations, Modifications

• Pick 1 Core  Abdominal Exercises

• Stretch for 15 minutes  Lengthen arms, legs, touch your toes

 

 

Sunday

• Stretch - 15 Minutes

• Rest, Relax, Fully Recover,

• Sauna n Stretch for 15 minutes  Lengthen arms, & legs

• Get a massage, relax in sauna or steam room

• Stretch for 5 minutes  Lengthen arms, legs, touch your toes

 

 

Pilates

 

Nutrition

 

Meals Ideas

 

In Class Workouts

 

Supplements and Vitamins Essentials

  

Alternative Workout videos no weights