Workout Guide - Undersun Fitness Workout Guide

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PROGRAM NAME

Program Details

Plan Length: 4 Weeks

Goals: Fat Loss / Muscle Building

Training Style: H.I.I.T

Frequency: 3x's Weeks


Week 1

Program Intro Headline

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Week 1 Work out

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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
  • 31
  • 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



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