Fit Split is one of the most recent fitness courses from Kate Frederick. The announcement of the new complex took place in late 2017. The program is a training splitthat will help you to optimize the time of training and get maximum result in terms of burning fat and strengthening muscles of the whole body.
Program overview the Fit Split
You’ve probably heard about the programme Split Series, released Kate Frederick about 10 years ago. In 2017, the coach has developed a similar structure of the complex Fit of Split, only more effective and of high quality! During their studies Kate often repeats that you don’t have to stop and waste time on vacation. In the new program, Fit Split this principle is implemented 100%. You won’t waste a single minute gift that will help you achieve maximum results in less time. This is especially important for those who are not ready to exercise daily or for long periods of time.
Fit Split the series includes 4 videos with a duration of 50-60 minutes (+1 bonus on short press). Each program consists of two parts: the first half is waiting for you cardio-the load, in the second part – power load. Cardio training intense interval mode, while Kate made them quite diverse, and fun. Strength training is divided into the muscles of the upper and lower parts, and push (push) and pulling muscles (pull). In those days, when you work with one group of muscles, second muscle group is resting.
So, a General description of the program Fit Split:
- The program includes 4 videos of 50-60 minutes + 1 bonus on short press
- Each video includes 2 training: first is the cardio part, and then the power part (20-30 minutes)
- Workouts help burn fat, strengthen muscles, tone the body, relieve you from your problem areas
- You will need additional equipment, including a set of dumbbells for strength exercises
- Program level Advanced (advanced), but the level of “above average” training will also be feasible.
How to train for Fit Split? The beauty of the program is that it can be tailored to your schedule. You can train 4 times a week, performing a program of 1 hour. You can train 4 times a week, but dividing the video clock in the morning and evening. You can do 6 times a week for 30 minutes, alternating between cardio and weight training. You can even mix between weights and cardio workout at your own discretion. The program is very variable.
For the program Fit the Split you will need additional equipment:
- Dumbbells (2 to 20 kg, guided by its capabilities)
- The gliding disks (you can use pieces of tissue, paper plates)
- Step-up platform
- Fitball (paired exercises)
- Fitness band (in separate exercises)
- Rod (optional)
The program Fit Split
We offer you a brief overview of all four programs are housed in a classic Fit Split. If you plan to split the weights and cardio training, do not forget to perform warm-up and hitch as they are common to both parts.
1. Low Impact Cardio + Metabolic Conditioning (50 minutes)
- Low Impact Cardio. Interval’s low impact cardio workout with minimal number of hops. For additional load, the gliding discs.
- Metabolic Conditioning. Strength training with weights, focusing on upper body: arms, shoulders, back, chest. Kate uses the following dumbbell weight: 2 kg; 3.5 kg; 4.5 kg; 5.5 kg; 7 kg.
2. Boxing Bootcamp + Legs & Glutes (60 minutes)
- Boxing Bootcamp. Interval cardio workout based on the elements of martial arts and intense plyometric. If you want to make it more difficult, you can use weights for arms.
- Legs & Glutes. Strength training for the lower body includes various squats, lunges and step salageanu on. You will effectively work on the muscles of the thighs and buttocks. You will need gliding and step-up platform. If a step platform no, exercises can be modified or used sofa/chair. Kate uses the following dumbbell weight: 4.5 kg; 5.5 kg; 7 kg; 9 kg; 11 kg.
3. Mixed Impact Cardio + Pull Day (60 minutes)
- Mixed Impact Cardio. Interval cardio training is a mix vysokogornyh’s low impact and explosive exercises to increase heart rate and fat burning. The inventory is not needed.
- Pull Day. Strength training for the whole body with a focus on the following muscle groups: back, shoulders, biceps, buttocks and hamstrings. You will need a fitball, fitness elastic band, dumbbells, barbell. Rod is replaced by dumbbells with little or no damage. Kate uses the following dumbbell weight: 2 kg; 3.5 kg; 5.5 kg; 7 kg; 9 kg; 11 kg; 13.5 kg.
4. Shred Cardio + Push Day (55 minutes)
- Shred Of Cardio. Impact step aerobics, which will help you to explode your metabolism, increase heart rate and accelerate the fat burning process. Is the most difficult cardio workout program Fit Split.
- Push Day. Strength training for the whole body with a focus on the following muscle groups: chest, shoulders, triceps and quadriceps. You will need a step platform, dumbbells, barbell. Rod is replaced by dumbbells with little or no damage. Kate uses the following dumbbell weight: 2 kg; 3.5 kg; 5.5 kg; 7 kg; 9 kg; 11 kg; 13.5 kg.
5. Bonus Abs (10 minutes). Also the program included a short bonus to the abdominal muscles and the bark from the fitness band and gliding discs.
Training with Kate Friedrich, you will not only lose weight and get rid of excess weight but also improve your body. Kate is a true expert strength training at home, so rest assured its programs you will receive this figure, which had long dreamed of.
See also: 80 Day Obsession: the new complex from Autumn Calabrese.