TapOut Calendario

®

WORKOUT CA L E N DA R

8 WORKOU TS

WEEK 1 DAY 1

DAY 2

DAY 3

DAY 5

DAY 6

DAY 7

Yoga XT

Legs & Back

Cardio XT + Ultimate Abs

Rest Day

DAY 4

DAY 5

DAY 6

DAY 7

Yoga XT

Legs & Back

Cardio XT + Ultimate Abs

Rest Day

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

Plyo XT

Yoga XT

Competition Core

Cardio XT + Ultimate Abs

Rest Day

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

Cross Core Combat

Strength & Force Upper + Ultimate Abs

Yoga XT

Legs & Back

Cardio XT + Ultimate Abs

Rest Day

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

Cross Core Combat

Strength & Force Upper + Ultimate Abs

Yoga XT

Legs & Back

Cardio XT + Ultimate Abs

Rest Day

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

Plyo XT

Strength & Force Upper + Ultimate Abs

Cross Core Combat

Yoga XT

Legs & Back

Cardio XT + Ultimate Abs

Rest Day

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

Plyo XT

Strength & Force Upper + Ultimate Abs

Cross Core Combat

Yoga XT

Legs & Back

Cardio XT + Ultimate Abs

Rest Day

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

Cross Core Combat

Strength & Force Upper + Ultimate Abs

Legs & Back

Yoga XT

Cardio XT + Ultimate Abs

Rest Day

DAY 2

Strength & Force Upper + Ultimate Abs

Plyo XT

DAY 1

DAY 2

DAY 3

Competition Core

Strength & Force Upper + Ultimate Abs

Plyo XT

DAY 1

DAY 2

Cross Core Combat

Strength & Force Upper + Ultimate Abs

Cross Core Combat

DAY 4

WEEK 2

WEEK 3

WEEK 4 DAY 1

Competition Core

WEEK 5 DAY 1

Plyo XT WEEK 6

WEEK 7

WEEK 8 DAY 1

Competition Core

WEEK 9 DAY 1

Competition Core

Strength & Force Upper + Ultimate Abs

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

Plyo XT

Yoga XT

Legs & Back

Cross Core Combat

Rest Day

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

Strength & Force Upper + Ultimate Abs

Rest Day

WEEK 10 DAY 1

Competition Core

Cross Core Combat

Plyo XT

Yoga XT

Cardio XT + Ultimate Abs

DAY 2

WEEK 11 DAY 1

Plyo XT

Strength & Force Upper + Ultimate Abs

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

Cross Core Combat

Yoga XT

Legs & Back

Cardio XT + Ultimate Abs

Rest Day

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

Legs & Back

Cardio XT + Ultimate Abs

WEEK 12 DAY 1

Strength & Force Upper + Ultimate Abs

Cross Core Combat

Plyo XT

Competition Core

®

FITNESS

®

G U I D E

8 WORKOU TS

Now that you have your TapouT XT program, it’s time to begin the journey to a healthier body and mind. Start by taking your “before” picture and record your initial weight and measurements in the space below. Next, turn this page over to see the Workout Calendar and hang it someplace where you will see it every day. *TIP- the fridge is always a good spot because it will remind you to workout every time you go to eat and it will also remind you to follow your TapouT XT Food Plan. TM

TM

The TapouT XT program has created a customized Workout Calendar with a suggested workout for each day of the week. TM

This workout rotation has been designed to alternate the muscle group focus throughout the week and give the different parts of your body adequate time to recuperate and give you the results that you are looking for. Overtraining a muscle can have the same adverse effects as not training the muscle at all. The TapouT XT Food Plan & Nutritional Guide has been produced to give you the same flexibility as the Workout Calendar. You don’t have to eat the exact meal on the exact day that it is listed. Mix and match the meals to create the plan that you will be more likely to follow. Remember, the food you eat not only provides the fuel to run your body, but the fuel for your mind as well. If you need some great results in a short amount of time, use the 10-Day Slim Down Guide to accelerate your progress. TM

START PICTURE

10 DAY

WEIGHT

30 DAY

JEAN SIZE

60 DAY

CHEST

BICEP

90 DAY

WAIST

DAY ONE DAY 10 DAY 30 DAY 60 DAY 90

Copyright © 2012 TFit LLC. • TapouT® is a registered trademark of ABG TapouT, LLC in the USA. • TapouT™ is a trademark of ABG TapouT, LLC. MADE IN CHINA

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