week six – advanced
HOW IT WORKS
Every week, you’ll receive 3 strength training workouts and 3 cardio workouts.
These should be completed on opposing days (in other words, one assigned workout per day), but if you are crunched for time, you can double up a strength training workout with the low-intensity cardio workout – just make sure you complete the cardio workout second.
We do not recommend completing the high-intensity cardio workout on the same day as another workout.
DAILY WARM-UP
METABOLIC WARM-UP
Complete before every workout.

CARDIO
LOW INTENSITY
During this workout, the goal is to keep your heart rate in the lower zones (1-3) to optimize fat-burning.
Complete 1 round, 2x per week.
Not sure where your heart rate zones are? Learn how to estimate your zones here.

HIGH INTENSITY
During this workout, you’ll alternate between bursts of intense energy and recovery periods.
Complete 10 rounds, 1x per week.
Not sure where your heart rate zones are? Learn how to estimate your zones here.

STRENGTH TRAINING
DAY 1
WARMUP
A1

WARMUP
A2

WARMUP
A3

EXERCISE
B

EXERCISE
C1

EXERCISE
C2

EXERCISE
D1

EXERCISE
D2

EXERCISE
E

DAY 2
WARMUP
A1

WARMUP
A2

EXERCISE
B

EXERCISE
C

EXERCISE
D

EXERCISE
E

EXERCISE
F

EXERCISE
G1

EXERCISE
G2

DAY 3
WARMUP
A1

WARMUP
A2

WARMUP
A3

EXERCISE
B

EXERCISE
C1

EXERCISE
C2

EXERCISE
D1

EXERCISE
D2

EXERCISE
E

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