4 Day Split Cardio+Weights from Kate Frederick: for weight loss and improving body

Program 4 Day Split from Kate Friedrich is suitable for fans of intelligent combination of cardio and power loads. If you have sufficient experience training and have the necessary sports equipment, we recommend you to pay attention to complex 4 Day Split Cardio + Weight.

Description of the program 4 Day Split from Kate Frederick

4 Day Split Cardio + Weight – training program from Kate Frederick, which includes an integrated load-body. It is perfectly suitable for those who can’t do more than four times a week, but wants to have a complete workout and load for all muscle groups. Kate Friedrich uses a two-step approach: each training session has a separate cardio portion followed intense strength work almost without rest between exercises. This method loads two-in-one will allow you to maximize your hours of instruction.

The program includes 4 workouts that include 30 minutes cardio and 30 minutes weight training with free weights. You will work on all muscle groups and varied aerobic classes: step aerobics, kickboxing, plyometrics. For strength exercises you will need dumbbells (it is desirable to have a set of several weights), step-up platform, elastic tape, rod (you can use dumbbells instead of a barbell).

1. High Intensity Step Aerobics + Chest & Back (59 minutes). The first half of the program is an intensive step-aerobics with steps and combined in bundles for burning calories and fat. In the second half of the workout continues with power exercises for chest and back, which will help you work out the targeted muscle from all angles. For the cardio portion you will need a step-up platform, power section – dumbbells, barbell, step-up platform.

2. Low Impact Step + Shoulders & Core (66 minutes). In this program in the first half of waiting for you’s low impact step aerobics without jumping. However, the activity is non-stop, so training will be intensive and energy consuming. In the second part of the program Kate Friedrich made exercises with free weights and ribbon for the shoulders, as well as exercises on the Mat for the core muscles. For the cardio portion you will need a step-up platform, power section – dumbbells, step platform, neck of the bar, elastic band.

3. Cardio Kickbox + Legs & Core (71 minutes). The first half of this workout is dedicated to gyrosigma kickboxing without the use of tools. In the second part of the program you are waiting for strength exercises for legs and buttocks: squats, lunges, dead lift, abduction feet to the side. At the end of the video Kate have included a small segment for the core muscles. For the cardio part of the inventory is not neededfor the power part, you will need dumbbells, barbell, step-up platform, elastic band, ankle weights.

4. Boot Camp Cardio + Biceps & Triceps (62 minutes). In this program Kate Friedrich made plyometric interval training for fat loss and the development of dexterity and coordination. In the second half you will be working on biceps and triceps to increase strength and muscle tone in the hands. For the cardio portion you will need a step-up platform, power section – dumbbells, step platform, barbell, exercise ball, elastic band.

Distribute these 4 programs during the week, e.g. MON, WED, THU, SAT (or on other days depending on your abilities), and a month later you will be able to evaluate the changes in your body. For maximum results, you must follow the program for two months. And you can mix cardio and strength part time programs at your discretion.

The advantages of the program:

• The program includes a variety of exercises for fat loss and strength, so you’ll lose weight, tone muscles, improve body and get rid of problem areas.
• The complex helps to work on all sections of the upper and lower body, and muscle groups and recipes as competently.
• 30 minute cardio workout and 30 minutes on strength training is the most effective and convenient method of loading for the entire body.
• Even if you don’t need a full range, you can select individual half-hour part of the training depending on your goals (fat loss, muscle strengthening, or work on specific parts of the body).
• Kate has built a one-hour training session in non-stop loading, so you won’t waste a minute of time wasted.
• The program is suitable for student who do not just want to lose weight, but also to work on improvement in body composition.
• You will train only 4 times a week to achieve great results!

Cons:

• For the program should additional sports equipment: step platform, dumbbells, barbell, exercise ball, elastic band, ankle weights.
• The basis of the lessons come from specific types of cardio loads that are not suitable for everyone: kickboxing and step aerobics.

Start working on your physical shape and improve body composition program is a 4 Day Split from Kate Frederick. Quality load all groups of muscles and a comprehensive attack on fat will help you in the short term to improve your figure.

See also: Set XTrain from Kate Frederick: review + detailed reviews.