Post on 07-Aug-2020
FULLBODY
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
DISCLAIMER & LIMITATIONS
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 orcauses 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 receivingadvice 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 orover-the-counter medication, if you have heart disease, thyroid disease, diabetes, high bloodpressure, 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
WhaT exaCTLY Is PLYOmeTRIC TRaININg?Plyometrics, often referred to as “ploys”, are exercises in which you exert maximum force in shortintervals of time, with the goal of increasing power (speed-strength). This method was developed in order to try and “shock” the body with something it’s not used to.
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!
geT The mOsT OUT OF YOUR haRD WORK
Adding a great supplement stack to your training can really optimize your hard work and help you see results faster! Here are the essential supplements that I recommend:
BCAA’s - take one-two scoops, intra-workout and orbetween meals (guava nectarine or raspberry lemonade aremy top faves)
1UP WHEY PROTEIN - take one scoop, post-workout
1UP PREWORKOUT - one scoop, 15 minsbefore workout (blue razz is my fave)
PURE REBUILD - one scoop, before or aftertraining
Those four supps are my CAN’T LIVE WITHOUT supplements, the ones I have seen the absolute best results from using. Feel free to email me at katie@katiecorio.com if you’d like for me to help you build a perfect supplement stack for you and your goals!
FOR aLL 1UPNUTRITION ORDeRs, YOU CaN Use PROmO CODe KaTIe20 TO save mONeY WheN YOU CheCKOUT!
I hope you enjoy Katie’s Power Plyos! Please keep meupdated on your progress and tag @cutekatiebug in your posts on social media so I can follow along! Best of luck!
FULLBODY
FULLBODY
sTReTCh, WaRm UP
CIRCUIT 1
2 ROUNDs - no rest until full round is complete; 1.5 min rest between rounds
Ice Skaters x 20 ea. leg
Overhead Medicine Ball Squats x 20
Frog Leaps x 10
Wall Sit x 1 min
10 mIN hIIT CaRDIO
CIRCUIT 2
2 ROUNDs - no rest until full round is complete; 1.5 min rest between rounds
Dumbbell Bicep Curl toOverhead Press x 20
Pushups x 20
Dumbbell Reverse Fly x 20
Medicine Ball Wall Throws x 20
Mountain Climbers x 20 ea. leg
Dumbbell Lateral Raise Hold 1 min
Dumbbell Front Raise Hold 1 min
10 mIN hIIT CaRDIO
CIRCUIT 3
2 ROUNDs - no rest until full round is complete; 1.5 min rest between rounds
Overhead Dumbbell TricepExtension x 15 (2 hands, one DB)
Medicine Ball Front Raise to Overhead Press x 20
Dumbbell Lateral Raises x 20
Inverted Row x 15
Bent Barbell Row x 20
10 mIN hIIT CaRDIO
CIRCUIT 4
2 ROUNDs - no rest until full round is complete; 1.5 min rest between rounds
Bicycle Crunches x 20 ea. side
Medicine Ball Overhead Crunch to Squat to Standing Press
x 10
Plank Arm Rotations x 10 ea. side
V-upsx 15 reps, then hold at top and pulse for 30
seconds
FINIsh!
LOWeRBODY
LOWeRBODY
sTReTCh, WaRm UP
CIRCUIT 1
3 ROUNDs - no rest until full round is complete; 1.5 min rest between rounds
Walking Lunges with High Knees
x 10 ea. leg(may use barbell for
weighted)
Jumping Split Squats x 15 ea. leg
Barbell Curtsy Lunges x 20 ea. leg
Barbell Pulse Squatsin Place x 15 ea. leg
10 mIN hIIT CaRDIO
CIRCUIT 2
3 ROUNDs - no rest until full round is complete; 1.5 min rest between rounds
Jumping Knee-Upsx 10 ea. leg
(also known as High Knees)
Side Lunges x 10 ea. leg
Weighted Step Ups x 12 ea. leg(High Knees at top!)
10 mIN hIIT CaRDIO
CIRCUIT 3
3 ROUNDs - no rest until full round is complete; 1.5 min rest between rounds
Sumo Squat Jumps withMedicine Ball x 15
Wall Sit x 1 min
Superman Holds x 30 sec
Glute Kickback (on all four’s, with DB behind knee) x 15 ea. leg
Single Leg Hip Thrust x 15 ea. leg, hold 30 sec. at the end
Single Leg Hip Thrust x 10 ea. leg
10 mIN hIIT CaRDIO
UPPeRBODY
UPPeRBODY
sTReTCh, WaRm UP
CIRCUIT 1
3 ROUNDs - no rest until full round is complete; 1.5 min rest between rounds
Pull-ups (Assisted or Free) x 12
Barbell Bicep Curls x 12
Barbell Close-Grip Upright Rows x 12
Barbell Overhead Tricep Exten-sion x 12
10 mIN hIIT CaRDIO
CIRCUIT 3
3 ROUNDs - no rest until full round is complete; 1.5 min rest between rounds
Seated Arnold Press x 12
Seated Lateral DB Raise x 12
DB Double Row on Bench x 12
Reverse Fly’s on InclineBench (face bench) x 15
10 mIN hIIT CaRDIO
CIRCUIT 2
3 ROUNDs - no rest until full round is complete; 1.5 min rest between rounds
meChaNICaL DROPseT PUshUPs
Decline Pushups x 15
Flat Pushups x 15
Incline Pushups x 15
Mountain Climbers x 20 ea. leg
Weighted Side Ab Plank(weight in outer arm, hold armperpendicular from body)
x 30 sec. ea. side
10 mIN hIIT CaRDIO
CIRCUIT 4
3 ROUNDs - no rest until full round is complete; 1.5 min rest between rounds
Alternating Bicep Curls x 12 ea.
DB Overhead TricepExtension (1 DB, both hands) x 15
Reverse Crunch x 20
Roman Chair Leg Raises x 20
FINIsh!
FULLBODY
FULLBODY
sUPeRseT CIRCUIT 1
2 ROUNDs - no rest until full round is complete; 1.5-2 min rest between rounds
Sumo Squat Jumps Holding Medicine Bal x 15
Medicine Ball Overhead Crunch to Stand Up andOverhead Press
x 15
5 Jumping Burpees to10 Mountain Climbers(each leg)
x 5
Ice Skaters x 10 ea. side
Jumping Split SquatLunges x 15 ea. leg
10 mIN hIIT CaRDIO
sUPeRseT CIRCUIT 2
2 ROUNDs - no rest until full round is complete; 1.5-2 min rest between rounds
Decline push ups(feet on bench) x 10
Upright Barbell Rows(lead w/ elbows) x 10
Underhand (palms facingyou) Close-Grip Chin Ups x 10
Leap Frog Jumps x 10
Standing Barbell BicepCurls x 10
Flat Pushups x 10
Tricep Dips x 20
Plank 1.5 min
10 mIN hIIT CaRDIO
sUPeRseT CIRCUIT 3
2 ROUNDs - 2 min rest between rounds
HIIT Cardio (stairs, treadmill, bike or row machine) 5 mins
Medicine Ball V-Up Crunches x 15
Walking Overhead- Weighed Lunges (holding dumbbells or plate above head)
x 10 ea. leg
Reverse Dumbbell Flys x 15
Lateral Dumbbell Shoulder Raises x 15
Goblet Squats x 15
Wall Sit 1 min
Bicycle Crunches30 sec. to
Holding V-Up Position and Pulse x 15
10 mIN hIIT CaRDIO
sTReTCh, WaRm UP