WORKOUT

CA L E N DA R
Strength & Force Upper + Ultimate Abs
DAY 2 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6

8 WORKOU TS

WEEK 1
DAY 1 DAY 7

Cross Core Combat

WEEK 2
DAY 1

Plyo XT

Yoga XT

Legs & Back

Cardio XT + Ultimate Abs

DAY 6

Rest Day

DAY 3

DAY 4

DAY 5

DAY 7

Competition Core
WEEK 3
DAY 1

Strength & Force Upper + Ultimate Abs

DAY 2

Plyo XT

Yoga XT

Legs & Back

Cardio XT + Ultimate Abs

DAY 6

Rest Day

DAY 3

DAY 4

DAY 5

DAY 7

Cross Core Combat

WEEK 4
DAY 1

Strength & Force Upper + Ultimate Abs

DAY 2

Plyo XT

Yoga XT

Competition Core

Cardio XT + Ultimate Abs

DAY 6

Rest Day

DAY 3

DAY 4

DAY 5

DAY 7

Competition Core

Cross Core Combat

Strength & Force Upper + Ultimate Abs

Yoga XT

Legs & Back

Cardio XT + Ultimate Abs

Rest Day

WEEK 5
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

Plyo XT
WEEK 6
DAY 1

Cross Core Combat

Strength & Force Upper + Ultimate Abs

DAY 3

Yoga XT

Legs & Back

Cardio XT + Ultimate Abs

DAY 6

Rest Day

DAY 2

DAY 4

DAY 5

DAY 7

Plyo XT
WEEK 7
DAY 1

Strength & Force Upper + Ultimate Abs

DAY 2

Cross Core Combat

Yoga XT

Legs & Back

Cardio XT + Ultimate Abs

DAY 6

Rest Day

DAY 3

DAY 4

DAY 5

DAY 7

Plyo XT
WEEK 8
DAY 1

Strength & Force Upper + Ultimate Abs

DAY 2

Cross Core Combat

Yoga XT

Legs & Back

Cardio XT + Ultimate Abs

DAY 6

Rest Day

DAY 3

DAY 4

DAY 5

DAY 7

Competition Core

Cross Core Combat

Strength & Force Upper + Ultimate Abs

Legs & Back

Yoga XT

Cardio XT + Ultimate Abs

Rest Day

WEEK 9
DAY 1

Competition Core
WEEK 10
DAY 1

Strength & Force Upper + Ultimate Abs

DAY 2

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

Plyo XT

Yoga XT

Legs & Back

Cross Core Combat

Rest Day

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

Competition Core
WEEK 11
DAY 1

Cross Core Combat

Plyo XT

Yoga XT

Cardio XT + Ultimate Abs

DAY 5

Strength & Force Upper + Ultimate Abs

DAY 6

Rest Day

Plyo XT
WEEK 12

Strength & Force Upper + Ultimate Abs

DAY 2

DAY 2

DAY 3

DAY 4

DAY 7

Cross Core Combat

Yoga XT

Legs & Back

Cardio XT + Ultimate Abs

DAY 6

Rest Day

Strength & Force Upper + Ultimate Abs

DAY 1

DAY 3

DAY 4

DAY 5

Cross Core Combat

Plyo XT

Competition Core

Legs & Back

Cardio XT + Ultimate Abs

FITNESS
G U I D E
TM TM

8 WORKOU TS

Now that you have your TapouT XT program, its 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

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

30 DAY

60 DAY

90 DAY

WEIGHT DAY ONE DAY 10 DAY 30 DAY 60 DAY 90

JEAN SIZE

CHEST

BICEP

WAIST

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 TAPOUTXT CAL8 ENG R0 121016