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  • MONDAY

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    Iva
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    The document outlines a 12-week workout program that focuses on different body parts each day. Weeks 1-4 focus on legs, cardio, abs, and arms with 40 minutes of walking and stretching. Weeks 5-8 introduce high intensity interval training (HITT) for legs, abs, and arms. Weeks 9-12 continue HITT and switch the focus between legs, arms, and abs, ending each week with yoga and stretching.

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    The document outlines a 12-week workout program that focuses on different body parts each day. Weeks 1-4 focus on legs, cardio, abs, and arms with 40 minutes of walking and stretching. Weeks 5-8 introduce high intensity interval training (HITT) for legs, abs, and arms. Weeks 9-12 continue HITT and switch the focus between legs, arms, and abs, ending each week with yoga and stretching.

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    16 views2 pages

    MONDAY

    Uploaded by

    Iva
    The document outlines a 12-week workout program that focuses on different body parts each day. Weeks 1-4 focus on legs, cardio, abs, and arms with 40 minutes of walking and stretching. Weeks 5-8 introduce high intensity interval training (HITT) for legs, abs, and arms. Weeks 9-12 continue HITT and switch the focus between legs, arms, and abs, ending each week with yoga and stretching.

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    © All Rights Reserved
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    of 2

    MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

    WALK 40 MIN WALK 40 MIN YOGA


    FULL BODY
    WEEK 1 LEGS & CARDIO
    (LISS) + STRETCHING
    ABS & ARMS
    (LISS) + STRETCHING STRETCHING

    WALK 40 MIN WALK 40 MIN YOGA


    LEGS & CARDIO FULL BODY
    WEEK 2 (LISS) + STRETCHING
    ABS & ARMS
    (LISS) + STRETCHING STRETCHING

    WALK 40 MIN WALK 40 MIN YOGA


    LEGS & CARDIO FULL BODY
    WEEK 3 (LISS) + STRETCHING
    ABS & ARMS
    (LISS) + STRETCHING STRETCHING

    WALK 40 MIN WALK 40 MIN YOGA


    LEGS & CARDIO FULL BODY
    WEEK 4 (LISS) + STRETCHING
    ABS & ARMS
    (LISS) + STRETCHING STRETCHING

    SPRINT 30 SEC - WALK 30 SEC SPRINT 30 SEC - WALK 30 SEC


    YOGA
    ABS & CARDIO
    WEEK 5 LEGS & CARDIO TOTAL 25 MIN
    (HITT)
    ABS & ARMS TOTAL 20 MIN
    (HITT) STRETCHING

    SPRINT 30 SEC - WALK 30 SEC SPRINT 30 SEC - WALK 30 SEC


    YOGA
    LEGS & CARDIO
    WEEK 6 ABS & ARMS TOTAL 20 MIN
    (HITT)
    ABS & CARDIO TOTAL 25 MIN
    (HITT) STRETCHING

    SPRINT 30 SEC - WALK 30 SEC SPRINT 30 SEC - WALK 30 SEC


    YOGA
    ABS & CARDIO
    WEEK 7 LEGS & CARDIO TOTAL 25 MIN
    (HITT)
    ABS & ARMS TOTAL 20 MIN
    (HITT) STRETCHING

    SPRINT 30 SEC - WALK 30 SEC SPRINT 30 SEC - WALK 30 SEC


    YOGA
    LEGS & CARDIO
    WEEK 8 ABS & ARMS TOTAL 20 MIN
    (HITT)
    ABS & CARDIO TOTAL 25 MIN
    (HITT) STRETCHING

    SPRINT 30 SEC - WALK 30 SEC SPRINT 30 SEC - WALK 30 SEC


    YOGA
    ABS
    WEEK 9 LEGS TOTAL 30 MIN
    (HITT)
    ARMS TOTAL 25 MIN
    (HITT) STRETCHING

    SPRINT 30 SEC - WALK 30 SEC SPRINT 30 SEC - WALK 30 SEC


    YOGA
    ABS
    WEEK 10 LEGS TOTAL 25 MIN
    (HITT)
    ARMS TOTAL 30 MIN
    (HITT) STRETCHING

    SPRINT 30 SEC - WALK 30 SEC SPRINT 30 SEC - WALK 30 SEC


    YOGA
    ABS
    WEEK 11 LEGS TOTAL 30 MIN
    (HITT)
    ARMS TOTAL 25 MIN
    (HITT) STRETCHING

    SPRINT 30 SEC - WALK 30 SEC SPRINT 30 SEC - WALK 30 SEC


    YOGA
    ABS
    WEEK 12 LEGS TOTAL 25 MIN
    (HITT)
    ARMS TOTAL 30 MIN
    (HITT) STRETCHING

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