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  • BUILDMonth 3

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    Ricardo Sousa
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    This document provides a 3 month fitness calendar with weekly workout routines that focus on different areas of fitness including push, chest, arms, abs, and more. Each day includes a specific workout routine and some include mindfulness activities like meditation. The calendar notes that the program is intense and advises taking advantage of rest days and recovery sessions to prevent injury while making progress.

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    BUILDMonth3

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    This document provides a 3 month fitness calendar with weekly workout routines that focus on different areas of fitness including push, chest, arms, abs, and more. Each day includes a specific workout routine and some include mindfulness activities like meditation. The calendar notes that the program is intense and advises taking advantage of rest days and recovery sessions to prevent injury while making progress.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    4 views1 page

    BUILDMonth 3

    Uploaded by

    Ricardo Sousa
    This document provides a 3 month fitness calendar with weekly workout routines that focus on different areas of fitness including push, chest, arms, abs, and more. Each day includes a specific workout routine and some include mindfulness activities like meditation. The calendar notes that the program is intense and advises taking advantage of rest days and recovery sessions to prevent injury while making progress.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 1

    BUILD - MONTH 3

    FITNESS | NUTRITION|SUPPLEMENTATION|MINDFULNESS
    Monday Tuesday Wednesday Thursday Friday Saturday sunday
    EARN IT! LIVE IT! LOVE IT!

    Week 1 Push + Chest Drop Pulse Morning


    Flash Hold + The Yoga + Three
    Crunch Plyo 30-15 and Back Day Off
    Card-io Power of Part
    Town Round Robin


    Core Meditation
    Week 2

    Triple Morning
    Arms + Abs + Body Scan Attack and Trouble Meditation Pure Stretch
    Primal Flow Crunch or Don't Skip Or Day OFF
    Meditation Defend Challenge +
    Town Crunch Town Yoga

    Week 3

    Morning Push + The Pure Stretch


    Who's Got Kicking and Flash Card Don't Skip
    Yoga + Arms Power of or Three Part
    Your Back Punching Plyo Yoga
    and Abs Core Mediation

    Start Date: Shoulders


    Week 4

    Arms and
    Chest and and Arms Morning Yoga
    Abs + Flash Flash Cardio
    Plyp 30/15 Back Round Recharge + + Three Part
    Body Scan Card-io or Day Off
    Robin The Power of Meditation
    Body Fat% Meditation
    Core

    Three Part
    Weight:
    Note: This BUILD calendar is intense so be smart and take advantage of the Stop Options and Power Down when necessary to prevent
    injury. And remember, the more you BUILD the more recovery time you’ll need.

    Get plenty of restful sleep, and use the Morning Yoga, Pure Stretch, and Three Part Meditation sessions as often as you need them.

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