WORKOUTS: BY DAY (ADVANCED)

Some of the exercises will use a chair. Make sure the chair you are using does not have wheels. If it does, lean it against a wall or stable surface so it does not slide. If a sturdy chair is not available, we recommend that you use a sturdy desk, table or bench. For demo purposes, we will be using a chair.

Don’t forget to hydrate with water every 10–15 minutes during the workouts, especially on cardio days!

LEVEL

Advanced

Advanced

Advanced

Advanced

 

Advanced

Advanced

 

Advanced

Advanced

Advanced

Advanced

Advanced

Advanced

SERIES

1: Weeks 1-3

1: Weeks 1-3

 

1: Weeks 1-3

1: Weeks 1-3

 

1: Weeks 1-3

1: Weeks 1-3

2: Weeks 4-6

2: Weeks 4-6

 

2: Weeks 4-6

2: Weeks 4-6

2: Weeks 4-6

2: Weeks 4-6

DAY

Day 1

 

Day 2

Day 3

Day 4

Day 5

Day 6

Day 1

Day 2

 

Day 3

Day 4

Day 5

Day 6

SETS/REPS

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps each for speed

2-3 Sets / 10-15 reps each side

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps each leg

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps each side

2-3 Sets / 40-60 seconds

2-3 Sets / 10-15 reps

2-3 Sets / 40-60 seconds

2-3 Sets / 10-15 reps

2-3 Sets / 40-60 seconds

 

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps each side

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 40-60 seconds

2-3 Sets / 15-20 reps

2-3 Sets / 40-60 seconds

2-3 Sets / 40-60 seconds

3-5 minutes minimum

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2 Sets / 30 seconds each movement

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps each side

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 40-60 seconds

2-3 Sets / 40-60 seconds

2-3 Sets / 40-60 seconds

2-3 Sets / 10-15 reps

2-3 Sets / 25-30 reps

2-3 Sets / 40-60 seconds

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2–3 Sets / 21 reps total

2-3 Sets / 10-15 reps

 

2-3 Sets / 40-60 seconds

2-3 Sets / 15-20 reps

2-3 Sets / 40-60 seconds

2-3 Sets / 10-15 reps

2-3 Sets / 20-40 seconds

2-3 Sets / 10-15 reps 

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps each side

2-3 Sets / 10-15 reps 

2-3 Sets / 10-15 reps each side 

2-3 Sets / 10-15 reps

2-3 Sets / 40-60 seconds

2-3 Sets / 20-40 seconds 

2-3 Sets / 40-60 seconds

2-3 Sets / 10-15 reps 

2-3 Sets / 20-40 seconds 

2-3 Sets / 20-40 seconds

2-3 Sets / 10-15 reps each side

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps each side

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 40-60 seconds

2-3 Sets / 15-20 reps

2-3 Sets / 40-60 seconds

2-3 Sets / 40-60 seconds

2-3 Sets / 40-60 seconds

2-3 Sets / 15-20 reps