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

 

“HIIT Cardio Activity” to end day 17

 

Day 18 | Leg ~ Shoulder ~ Abs

4 exercises @ 3 sets ~ 12 reps ~ 60 sec. rest

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

 

“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

“HIIT Cardio activity” to end day 21!

 

Day 22 | Leg ~ Shoulder ~ Abs

4 exercises @ 3 sets ~ 12 reps ~ 60 sec. rest

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

“HIIT Cardio activity” to complete day 23!

~~Day 24 :: Light activity (yoga, massage, anything!)