Once A Week Total Body

**Once A Week Total Body** is an 8-week program designed for those who want to maximize their fitness with just one workout per week. Each session focuses on a variety of exercises targeting all major muscle groups, including strength training and cardio elements like Shadow Kick Boxing. With 8 carefully structured workouts, you'll build strength, improve endurance, and enhance overall fitness without the commitment of daily sessions. Get ready to transform your body and boost your energy levels with this efficient, effective training plan!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Shadow Kick Boxing

Marching Glute Bridge

Glute Bridge Hold

Glute Bridge (Barbell)

Glute Kickback (Cable)

Face Pull

Lat Pulldown

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Overhead Press (Dumbbell)

One Arm Lateral Raise (Cable)

Chin-Up (Assisted)

Incline Curl (Dumbbell)

Superman

Plank

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