These cards were designed for a 7-week program, and are at an advanced workout level. Each week has 3 customized workout routines that offer compound supersets, an ab routine, and a cardio time. The workout is designed to keep your body guessing by changing each of these components every other week.
I printed out the documents and laminated the individual cards, and just went to the gym with them in my pocket or my cell phone case.
This program works great for both males & females, and also is designed for partner workouts by trading sets as you work through the program. I have restructured this program throughout the years and have found that if you are consistent and disciplined with nutrition, you can see significant results in as little as two weeks.
Please contact me with questions.