Week 1 | ||
Mon | Core | |
Tue | 20 – 30 min steady-state cardio | |
Wed | Upper body | |
Thu | 20 – 30 min steady-state cardio | |
Fri | Total body | |
Sat | 20 – 30 min steady-state cardio | |
Sun | REST | |
Week 2 | ||
Mon | Core | |
Tue | 30 min steady-state cardio | |
Wed | Upper body | |
Thu | 30 min steady-state cardio | |
Fri | Total body | |
Sat | 30 min steady-state cardio | |
Sun | REST | |
Week 3 | ||
Mon | Core | |
Tue | 30 – 40 min steady-state cardio | |
Wed | Upper body | |
Thu | 30 – 40 min steady-state cardio | |
Fri | Total body | |
Sat | 30 – 40 min steady-state cardio | |
Sun | REST | |
Week 4 | ||
Mon | Core | 20 min steady-state cardio |
Tue | 40 - 45 min steady-state cardio | |
Wed | Upper body | |
Thu | 40 - 45 min steady-state cardio | |
Fri | Total body | |
Sat | 40 - 45 min steady-state cardio | |
Sun | REST | REST |
Week 5 | ||
Mon | Core | 20 min steady-state cardio |
Tue | 45 min steady-state cardio | |
Wed | Upper body | |
Thu | 45 min steady-state cardio | |
Fri | Total body | |
Sat | 20 min HIIT | |
Sun | REST | REST |
Week 6 | ||
Mon | Core | 20 min steady-state cardio |
Tue | 45 min steady-state cardio | |
Wed | Upper body | |
Thu | 45 min steady-state cardio | |
Fri | Total body | |
Sat | 20 min HIIT | |
Sun | REST | REST |
Week 7 | ||
Mon | Core |
10 min HIIT
10 min steady-state cardio
|
Tue | 45 min steady-state cardio | |
Wed | Upper body | |
Thu | 45 min steady-state cardio | |
Fri | Total body | |
Sat | 20 min HIIT | |
Sun | REST | REST |
Week 8 | ||
Mon | Core |
15 min HIIT
10 min steady-state cardio
|
Tue | 45 min steady-state cardio | |
Wed | Upper body | |
Thu | 45 min steady-state cardio | |
Fri | Total body | |
Sat | 20 min HIIT | |
Sun | REST | REST |
Week 9 | ||
Mon | Core |
15 min HIIT
10 min steady-state cardio
|
Tue | 45 min steady-state cardio | |
Wed | Upper body |
15 min HIIT
10 min steady
|
Thu | 45 min steady-state cardio | |
Fri | Total body | |
Sat | 45 min steady-state cardio | |
Sun | REST | REST |
Week 10 | ||
Mon | Core |
15 min HIIT
10 min steady-state cardio
|
Tue | 45 min steady-state cardio | |
Wed | Upper body |
15 min HIIT
10 min steady-state cardio
|
Thu | 45 min steady-state cardio | |
Fri | Total body | |
Sat | 45 min steady-state cardio | |
Sun | REST | REST |
Week 11 | ||
Mon | Core |
15 min HIIT
10 min steady-state cardio
|
Tue | 50 min steady-state cardio | |
Wed | Upper body |
15 min HIIT
10 min steady-state cardio
|
Thu | 50 min steady-state cardio | |
Fri | Total body | |
Sat | 50 min steady-state cardio | |
Sun | REST | REST |
Week 12 | ||
Mon | Core |
20 min HIIT
10 min steady-state cardio
|
Tue | 50 - 60 min steady-state cardio | |
Wed | Upper body |
20 min HIIT
10 min steady-state cardio
|
Thu | 50 - 60 min steady-state cardio | |
Fri | Total body | |
Sat | 50 - 60 min steady-state cardio | |
Sun | REST | REST |
Fonte http://www.superskinnyme.com/weight-loss-exercise-plan.html
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