Level 4

This part of the program is more creative. I sometimes like it when you do a set that has 30 reps instead of the traditional 15-8 reps that we like to follow. This is where you decide if you are going to focus on strength or endurance. Feel free to change up your reps at anytime you feel like you want to change them. I sometimes even have a few of my clients do 40 reps. I have done as much as 60 on certain exercises so have fun.
This routine can be a 4-5 day routine also, we prioritize each muscle and work them out each day with the extra days to focus on your body parts that you want to pay special attention to. So in some cases you can do certain body parts up to twice a week instead of the normal once a week. So for example for myself I want to make my chest bigger so I in the past would do a second chest work out at the end of the week. So pick a body part that you want to see look better and go for it. You can do the same work out again for that body part or we can change it up with another routine.

Simplified Fitness

Fitness in general should be simple and consistent but still a challenge. The hard part is keeping it challenging because the more consistent you are the stronger you become and the more endurance you get. I just add more weight and go faster on my cardio. Like on the stair climber my goal is to get 4 miles in 30 minutes. It is definitely a challenge for me to do that. My weight routine is always about how much can I lift for how many times. I lift “heavy” but I usually try to see if I can do about 6-10 reps. I rarely do the max out sets because the more you do those the longer it takes for me to recover afterwards. Now for the women I don’t want you to be afraid to increase the weight in your work outs. You don’t eat enough to gain weight. If that still bothers you mentally add 5 reps to what you are doing. You should always go in the gym and try to think I am better than I was the day before. That is what has kept me going all these years and has helped me keep going.