KS 🌺💪 GET IN SHAPE in 8 weeks (weight loss, run, bike, strength, HIIT, yoga) by Coach K, CSCS
KS 🌺💪 GET IN SHAPE in 8 weeks (weight loss, run, bike, strength, HIIT, yoga) by Coach K, CSCS
Length
8 Weeks
Plan Description
Dear athlete!
This plan is designed to get you (back) in shape in only 8 weeks. If you follow the plan consistently and eat accordingly, you will definitely see your body changing, as well as your energy, mood and sleep. Every 4th week is a recovery/de-load week.
You'll find body shaping short strength sessions, such as glute or arm specific strength bouts, as well as 2 bike and 2 run sessions (one HIIT, VO2max session plus one base endurance session). Week 1 starts with around 5 hours, smoothly built into the week, so that training is definitely doable with a full job and family calendar. In week 2 and 3 the overall workload increases a bit, but not heavily.
My overall goal as a coach is to make and keep you healthy and create motivation with doable, fun, but also challenging workouts where you feel you can DO IT and that you're getting better day by day.
Stretching and mobilization: Stretching and mobilizing muscles and joints help relieve tension that has been built up during intense training. This is why Yoga is being built in as well. Even these short yoga sessions are a good basis to recover. You'll find extra stretch sessions designed for people with a stressful work-life (lower back and neck relief).
Nutrition and Hydration: A balanced diet and adequate hydration are highly important. Make sure you focus on that too. Sleep and rest: Adequate sleep and rest are crucial for effective regeneration and therefore progression in training. Special attention should be paid to adequate and quality sleep.
Recovery is a big part of your training and performance. Recovery is just as important as training stress. The balance of both is key. There are some general principles for an ideal recovery week. You may wanna read my blog post about recovery: https://www.ultimatesportclub.com/post/why-recovery-is-key
I am very glad to be able to support you on your goals! If you have any questions, please get in touch!
Your coach, Katharina Steppan, CSCS, Swim & Triathlon
Web: www.coachkatharina.com
Mail: start@coachkatharina.com
Instagram: @coachkatharina
Blog: https://www.ultimatesportclub.com/blog
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Strength
x4
|
01:30:00 | 00:45:00 |
|
Bike
x2
|
01:49:00 | 01:30:00 |
|
Run
x2
|
01:09:00 | 01:15:00 |
|
Custom
x2
|
00:30:00 | 00:30:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:30:00 | 00:45:00 | |
|
|
01:49:00 | 01:30:00 | |
|
|
01:09:00 | 01:15:00 | |
|
|
00:30:00 | 00:30:00 | |
|
|
—— | —— |
Training Load By Week
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Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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