MONTH ONE | Week Two
*Choose the heaviest weight amount so that you
can at minimum, achieve 12-14 reps (repetitions)*
~ Maximize time under tension ~
~ Maximize muscle activation/contraction ~
HIIT Cardio Options
At least one minute maximum heart rate,
and one minute rest per activity.
For MyZone users: Maintain Yellow/Green Zones for 12-20 minutes total.
**Click Here for additional info on H.I.I.T. Cardio**
From Easiest to Most Difficult:
Jog / Walk
Sprint / Walk
Elliptical / Sprint-Walk
HIIT Cardio Machine / Sprint-Walk
StairMaster / Sprint-Walk
BootCamp
Pilates
Pilates Reformer
CrossFit
Boxing
Day 9 | Back - Chest - HIIT
4 exercises @ 3 sets ~ 12 reps ~ 60 sec. rest
Day 9 - Back Exercises
Day 9 - Chest Exercises
“HIIT Cardio Activity” to end day 9
Day 10 | Leg ~ Shoulder ~ Abs
4 exercises @ 3 sets ~ 12 reps ~ 60 sec. rest
Day 10 - Leg Exercises
Day 10 - Shoulder Exercises
complete day 10 with 10-15 minutes of ab exercises!
(3 different ab exercises | 2 sets | 14-20 reps each exercise)
Day 11 | Biceps ~ Triceps ~ HIIT
3 exercises @ 3 sets ~ 12 reps ~ 60 sec. rest
Day 11 - Bicep Exercises
Day 11 - Tricep Exercises
“HIIT CARDIO activity” TO COMPLETE DAY 11
Day 12
Rest Day!
Remember to do some type of activity to
reward your emotional and physical needs.
i.e.: yoga, bike ride, hiking, get a massage, etc.
Day 13 | Back - Chest - HIIT
4 exercises @ 3 sets ~ 12 reps ~ 60 sec. rest
Day 13 - Back Exercises
Day 13 - Chest Exercises
“HIIT Cardio activity” to end day 13!
Day 14 | Leg ~ Shoulder ~ Abs
4 exercises @ 3 sets ~ 12 reps ~ 60 sec. rest
Day 14 - Leg Exercises
Day 14 - Shoulder Exercises
complete day 14 with 10-15 minutes of ab exercises!
(3 different ab exercises | 2 sets | 14-20 reps each exercise)
DAY 15 | BICEPS ~ TRICEPS ~ HIIT
3 exercises @ 3 sets ~ 12 reps ~ 60 sec. rest
Day 15 - Bicep Exercises
Day 15 - Tricep Exercises