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
EXERCISE
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