week five
HOW IT WORKS
Every week, you’ll receive 3 strength training workouts, 2 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
DAY 1
High-Intensity Interval Training
During this interval workout, you’ll alternate between bursts of intense energy and recovery periods.
Complete 6 rounds.
Not sure where your heart rate zones are? Learn how to estimate your zones here.
DAY 2
Low-Intensity Steady State
During this workout, the goal is to keep your heart rate in the lower zones (1-3) to optimize fat-burning.
Complete 4 rounds.
Not sure where your heart rate zones are? Learn how to estimate your zones here.
STRENGTH
DAY 1
Complete 3 rounds of each exercise. Have your weights ready and perform each exercise back to back, resting for 45 seconds between each exercise. If you’re using weight, it should feel challenging but doable. If you can complete 3-5 more reps than the maximum number of reps prescribed, we recommend going up in weight. Record the weight, sets, and reps.
A1
A2
A3
A4
A5
A6
DAY 2
Complete 3 rounds of each exercise. Have your weights ready and perform each exercise back to back, resting for 45 seconds between each exercise. If you’re using weight, it should feel challenging but doable. If you can complete 3-5 more reps than the maximum number of reps prescribed, we recommend going up in weight. Record the weight, sets, and reps.
A1
A2
A3
A4
A5
A6
DAY 3
Complete 3 rounds of each exercise. Have your weights ready and perform each exercise back to back, resting for 60 seconds between each exercise. If you’re using weight, it should feel challenging but doable. If you can complete 3-5 more reps than the maximum number of reps prescribed, we recommend going up in weight. Record the weight, sets, and reps.
A1
A2
A3
B1
B2
B3
check in along the way