Every week, you’ll receive 2 strength training workouts, 2 cardio workouts and 1 challenge workout.

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.

Complete before every workout.

Complete two rounds of each superset (C1, C2). Have your weights ready and perform exercises 1 and 2 back-to-back.

Rest for 30-60 seconds between sets and repeat for each following round. Your weight should feel challenging but doable with good form. If you can’t complete at the minimum number of reps assigned, your  weight is too heavy.

If you can complete 3-5 reps more than the maximum number of reps prescribed, it’s too light. Record the weight you used, and sets and reps in your
workout journal and try to do a little better next time by lifting heavier weight, performing more reps, or taking shorter rest breaks.

Complete two rounds of each superset (C1, C2). Have your weights ready and perform exercises 1 and 2 back-to-back.

Rest for 30-60 seconds between sets and repeat for each following round. Your weight should feel challenging but doable with good form. If you can’t complete at the minimum number of reps assigned, your  weight is too heavy.

If you can complete 3-5 reps more than the maximum number of reps prescribed, it’s too light. Record the weight you used, and sets and reps in your
workout journal and try to do a little better next time by lifting heavier weight, performing more reps, or taking shorter rest breaks.

Set your workout timer and complete all assigned reps of the first exercise before moving on to the next.

Keep good form and rest as needed. Record your time in your workout journal or VLT and aim to finish faster by taking fewer rest breaks the next time