MONTH ONE | Week Three
*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 17 | Back - Chest - HIIT
4 exercises @ 3 sets ~ 12 reps ~ 60 sec. rest
Day 17 - Back Exercises
Day 17 - Chest Exercises
“HIIT Cardio Activity” to end day 17
Day 18 | Leg ~ Shoulder ~ Abs
4 exercises @ 3 sets ~ 12 reps ~ 60 sec. rest
Day 18 - Leg Exercises
Day 18 - Shoulder Exercises
complete day 18 with 10-15 minutes of ab exercises!
(3 different ab exercises | 2 sets | 14-20 reps each exercise)
Day 19 | Biceps ~ Triceps ~ HIIT
3 exercises @ 3 sets ~ 12 reps ~ 60 sec. rest
Day 19 - Bicep Exercises
Day 19 - Tricep Exercises
“HIIT CARDIO activity” TO COMPLETE DAY 19
Day 20
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 21 | Back - Chest - HIIT
4 exercises @ 3 sets ~ 12 reps ~ 60 sec. rest
Day 21 - Back Exercises
Day 21 - Chest Exercises
“HIIT Cardio activity” to end day 21!
Day 22 | Leg ~ Shoulder ~ Abs
4 exercises @ 3 sets ~ 12 reps ~ 60 sec. rest
Day 22 - Leg Exercises
Day 22 - Shoulder Exercises
complete day 22 with 10-15 minutes of ab exercises!
(3 different ab exercises | 2 sets | 14-20 reps each exercise)
DAY 23 | BICEPS ~ TRICEPS ~ HIIT
3 exercises @ 3 sets ~ 12 reps ~ 60 sec. rest
Day 23 - Bicep Exercises
Day 23 - Tricep Exercises