Page 113 - Planner 2020 Hipster Draft

1 weight loss

YEAR challenge!

WEIGHT LOST EXERCISE PLAN
MON TUE WED THU FRI SAT SUN
My Weight Now
WEEK Core 20-30 min Upper 20-30 min Total 20-30 min
body
body
KG 1 workout cardio workout cardio workout* cardio REST
My Weight BY END OF THE YEAR - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
WEEK Core 30 min Upper 30 min Total 30 min
body
body
KG 2 workout cardio workout cardio workout cardio REST
Upper
Total
Monthly Weight WEEK 20 min 30 -40min workout 30-40 min workout 30-40 min REST - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
body
body
3
cardio
cardio
cardio
cardio
JAN ___________ Core Upper Total - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
FEB ___________ WEEK workout 40-45min workout 40-45 min workout 40-45 min REST
body
body
4
cardio
cardio
cardio
20 min
MAR ___________ cardio - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Core
APR ___________ WEEK workout 45min Upper 45 min Total 20 min
body
body
JUNE ___________ 5 20 min cardio workout cardio workout HIT REST
cardio
JUL ___________ - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Core
AUG ___________ WEEK workout 45min Upper 45 min Total 20 min REST
body
body
SEPT ___________ 6 20 min cardio workout cardio workout HIT
cardio
OCT ___________ - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - Core - - - - - - - - - - - - - - - - - - - - - - - - -
NOV ___________ WEEK workout 45min Upper 45 min Total 20 min REST
body
body
7
HIT
cardio
cardio
10 min HIT
DEC ___________ 10 min cardio workout workout
Core - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
WEEK workout 45min Upper 45 min Total 20 min
body
body
8 15 min HIT cardio workout cardio workout HIT REST
10 min cardio
Core - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
workout
Upper
Total
WEEK 15 min HIT 45min workout 45 min workout 45 min REST
body
body
9
HIT
m 10 min cardio Upper - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
cardio
cardio
Core
body
workout
Total
WEEK
body
cardio
cardio
10 15 min HIT 45min workout 45 min workout 45 min REST
cardio
15 min HIT
Don t st o p 10 min cardio 10 min cardio - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Upper
Core
WHEN IT HURTS WEEK workout 4-605min workout 45-60 min Total 45-60 min REST
body
body
stop 11 10 min cardio cardio 10 min cardio cardio workout cardio
15 min HIT
15 min HIT
when you are Core Upper - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
body
done WEEK 20 min HIT 4-605min workout 45-60 min workout 5-60 min REST
workout
Total
body
12
cardio
cardio
cardio
15 min HIT
10 min cardio 10 min cardio
Perfom cardio directly after workout for maximum fat burning