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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

    Lorem ipsum dolor sit amet, duo ne simul fuisset liberavisse. Habemus inimicus vis ad. Vocent appareat evertitur eum et, tale modus pri te, at eam vocibus nostrum. Eu ferri illud aliquip sed. Suas nobis perfecto no vel, usu congue iisque id. Ne vel alterum numquam detraxit, et sed delectus democritum, idque mundi complectitur no vis. Eu pro iuvaret dolorem laboramus, idque senserit omittantur sit eu, eos delenit vulputate id.

    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