The 12-week program is divided in three blocks of 4 weeks. After each four weeks you will up the amount of training sessions. The sessions will also get a bit more advanced. In week 1-4 you will start with 5-7 sessions a week, this will be increased to 7-9 sessions in the second period of four weeks and the last four weeks you will be training a minimum of 7 and a maximum of 11 sessions a week. Yes, that means 2 training sessions a day! This program is definitely not for pussies. You will need a basic level of cardio fitness before you start.
“Death by Kayla”
Although I was already used to working out 3-5 times a week this program still has proven to be very challenging. I have experienced “death by Kayla” multiple times after my resistance training. The circuits are short, only 4 times 7 minutes with one minute or a minute and half rest in between. In these 7 minutes you are expected to give it your all, and trust me, you will. Especially when you are a very competitive person like me and even when your only real competition is with yourself.
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