Page 9 - KGMS Planner 2021 FINAL

1 Year Weight Loss Challenge

Mon Tue Wed Thu Fri Sat Sun

Week Core 20-30 min Upper 20-30 min Total 20-30 min
body
body
1 workout cardio workout cardio workout* cardio REST
Week Upper Total
Core
MY WEIGHT NOW 2 workout 30 min workout 30 min workout 30 min REST
body
body
cardio
cardio
cardio
Week 20 min 30 -40min Upper 30-40 min Total 30-40 min
body
body
3 cardio cardio workout cardio workout cardio REST
MONTHLY WEIGHT
Core
JAN Week workout 40-45min Upper 40-45 min body 40-45 min REST
Total
body
cardio
cardio
cardio
FEB 4 20 min workout workout
cardio
MAR Core
Upper
Total
APR Week workout 45min workout 45 min workout 20 min REST
body
body
5
cardio
HIT
cardio
20 min
MAY cardio
Core
JUNE Week workout 45min Upper 45 min Total 20 min
body
body
JUL 6 20 min cardio workout cardio workout HIT REST
cardio
AUG Core
Total
SEPT Week workout 45min Upper 45 min body 20 min REST
body
7
cardio
HIT
cardio
10 min HIT
OCT 10 min cardio workout workout
NOV Week workout Upper Total
Core
body
body
DEC 8 15 min HIT 45min workout 45 min workout 20 min REST
cardio
cardio
HIT
10 min cardio
MY WEIGHT Week workout Upper Total
Core
BY END OF THE YEAR 9 15 min HIT 45min workout 45 min workout 45 min REST
body
body
HIT
cardio
cardio
10 min cardio
Upper
Core
body
Week workout 45min workout 45 min Total 45 min
body
10 15 min HIT cardio cardio workout cardio REST
10 min cardio 15 min HIT
10 min cardio
Upper
Core
body
Week workout 4-605min workout 45-60 min Total 45-60 min
body
11 15 min HIT cardio cardio workout cardio REST
10 min cardio 15 min HIT
10 min cardio
Upper
Core
body
Week workout 4-605min workout 45-60 min Total 5-60 min
body
12 20 min HIT cardio cardio workout MENAAMI
REST
cardio
10 min cardio 15 min HIT
10 min cardio
Perfom cardio directly after workout for maximum fat burning