PROGRAM NAME

Program Details

Plan Length: 4 Weeks

Goals: Fat Loss / Muscle Building

Training Style: H.I.I.T

Frequency: 3x's Weeks

EXPLORE

Week 1

Program Intro Headline

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Week 1 Work out

Duration: ___ Minutes

Frequency: 3x's Week

(Mon/Wed/Fri)

Accordion 1

Workout Calander

Active Rest
Phase 1 Workout
Active Rest
Phase 1 Workout
Active Rest
Phase 1 Workout
Active Rest

3
4
5
6
7

Group Project meetup

6:00pm to 8:30pm
8
9

10
11
12
13
14

Board Meeting

1:00pm to 3:00pm
15
16

17
18
19
20
21
22

Conference call

9:00am to 12:00pm
23

24
25

Conference Call

1:00pm to 3:00pm
26
27
28
29
30

H.I.I.T

1

2

SQUATS

60 Seconds On / 30 Seconds Rest

1

2

Kickbacks Left

60 Seconds On / 30 Seconds Rest

1

2

Kickbacks Right

60 Seconds On / 30 Seconds Rest

1

2

Shoulder Press

60 Seconds On / 30 Seconds Rest

TABATA

Jumping Jacks

20 Seconds On / 10 Seconds Rest

Burpees

20 Seconds On / 10 Seconds Rest

High Knees

20 Seconds On / 10 Seconds Rest

H.I.I.T

1

2

Squat to Press

60 Seconds On / 30 Seconds Rest

1

2

Bent Row

60 Seconds On / 30 Seconds Rest

1

2

Biceps Curl

60 Seconds On / 30 Seconds Rest

1

2

Pull Aparts in Primal Squat

60 Seconds On / 30 Seconds Rest

TABATA

Push-ups

20 Seconds On / 10 Seconds Rest

Mountain Climbers

20 Seconds On / 10 Seconds Rest

Plank Get Ups

20 Seconds On / 10 Seconds Rest

H.I.I.T

1

2

Kickbacks Left

60 Seconds On / 30 Seconds Rest

1

2

Kickbacks Right

60 Seconds On / 30 Seconds Rest

1

2

Push-up Hold (Isometric)

60 Seconds On / 30 Seconds Rest

1

2

Bent Row Hold (Isometric)

60 Seconds On / 30 Seconds Rest

TABATA

Flutter Kicks

20 Seconds On / 10 Seconds Rest

Scissor Kicks

20 Seconds On / 10 Seconds Rest

Leg Lift Pulses

20 Seconds On / 10 Seconds Rest

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Program Details

Week 1

Program Intro Headline

Week 1 Work out

Accordion 1

H.I.I.T

1

2

SQUATS

60 Seconds On / 30 Seconds Rest

1

2

Kickbacks Left

60 Seconds On / 30 Seconds Rest

1

2

Kickbacks Right

60 Seconds On / 30 Seconds Rest

1

2

Shoulder Press

60 Seconds On / 30 Seconds Rest

TABATA

Jumping Jacks

20 Seconds On / 10 Seconds Rest

Burpees

20 Seconds On / 10 Seconds Rest

High Knees

20 Seconds On / 10 Seconds Rest

H.I.I.T

1

2

Squat to Press

60 Seconds On / 30 Seconds Rest

1

2

Bent Row

60 Seconds On / 30 Seconds Rest

1

2

Biceps Curl

60 Seconds On / 30 Seconds Rest

1

2

Pull Aparts in Primal Squat

60 Seconds On / 30 Seconds Rest

TABATA

Push-ups

20 Seconds On / 10 Seconds Rest

Mountain Climbers

20 Seconds On / 10 Seconds Rest

Plank Get Ups

20 Seconds On / 10 Seconds Rest

H.I.I.T

1

2

Kickbacks Left

60 Seconds On / 30 Seconds Rest

1

2

Kickbacks Right

60 Seconds On / 30 Seconds Rest

1

2

Push-up Hold (Isometric)

60 Seconds On / 30 Seconds Rest

1

2

Bent Row Hold (Isometric)

60 Seconds On / 30 Seconds Rest

TABATA

Flutter Kicks

20 Seconds On / 10 Seconds Rest

Scissor Kicks

20 Seconds On / 10 Seconds Rest

Leg Lift Pulses

20 Seconds On / 10 Seconds Rest