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W E E K . O N E

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Week 1
Week 1 Day 1
Week 1 Day 1.png

U P P E R - B O D Y

upper body - male.png

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each side  ( Medium Intensity )

 Repeat all X 2-3 Tri-Sets

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  alternate between sides  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

 Repeat all X 2-3 Tri-Sets

fast walking.png
Workout report.png
Week 1 Day 2

W E E K . O N E

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Week 1 Day 2.png

L O W E R - B O D Y

lower body - male.png

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

 Repeat both X 4-5 SuperSets

15-20 reps  ( Light Weight )

15-20 reps  ( Light - Medium Weight )

 Repeat both X 4-5 SuperSets

upright bike 10mins 2.png
Workout report.png

W E E K . O N E

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Week 1 Day 3
Week 1 Day 3.png

C O R E  &  C A R D I O

upper body - male.png

20-25 reps  ( Light - Medium Weight )

25-30 reps  ( Bodyweight )

15-20 reps  each side  ( Light - Medium Weight )

 Repeat all X 4-5 Tri-Sets

Fast Walk (45 mins).png
Workout report.png

W E E K . O N E

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Week 1 Day 4
Week 1 Day 4.png
rest & recover 3.png

W E E K . O N E

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Week 1 Day 5
Week 1 Day 5.png

U P P E R - B O D Y

upper body - male.png

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each side  ( Medium Intensity )

 Repeat all X 2-3 Tri-Sets

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  alternate between sides  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

 Repeat all X 2-3 Tri-Sets

fast walking.png
Workout report.png

W E E K . O N E

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Week 1 Day 6
Week 1 Day 6.png

L O W E R - B O D Y

lower body - male.png

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

 Repeat both X 4-5 SuperSets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

 Repeat both X 4-5 SuperSets

upright bike 10mins 2.png
Workout report.png
Week 1 Day 7

W E E K . O N E

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7

Week 1 Day 7.png
rest & recover 3.png
Week 2

W E E K . T W O

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Week 2 Day 1
Week 2 Day 1.png

U P P E R - B O D Y

upper body - male.png

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

25-30 reps  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

15-20 reps  ( light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

25-30 reps  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

 Repeat all X 2-3 Tri-Sets

fast walking.png
Workout report.png

W E E K . T W O

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Week 2 Day 2
Week 2 Day 2.png

L O W E R - B O D Y

lower body - male.png

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

 Repeat both X 4-5 SuperSets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

 Repeat both X 4-5 SuperSets

upright bike 10mins 2.png
Workout report.png

W E E K . T W O

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Week 2 Day 3
Week 2 Day 3.png

C O R E  &  C A R D I O

upper body - male.png

20-25 reps  ( Light - Medium Weight )

25-30 reps  ( Bodyweight )

15-20 reps  each side  ( Light - Medium Weight )

 Repeat all X 4-5 Rounds

Fast Walk (45 mins).png
Workout report.png

W E E K . T W O

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Week 2 Day 4
Week 2 Day 4.png
rest & recover 3.png

W E E K . T W O

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Week 2 Day 5
Week 2 Day 5.png

U P P E R - B O D Y

upper body - male.png

15-20 reps  ( Medium Light - Weight )

15-20 reps  ( Light - Medium Weight )

25-30 reps  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

15-20 reps  ( Light - Medium Weight )

​15-20 reps  ( Light - Medium Weight )

25-30 reps  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

 Repeat all X 2-3 Tri-Sets

fast walking.png
Workout report.png

W E E K . T W O

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Week 2 Day 6
Week 2 Day 6.png

L O W E R - B O D Y

lower body - male.png

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

 Repeat both X 4-5 SuperSets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Bodyweight )

 Repeat both X 4-5 SuperSets

upright bike 10mins 2.png
Workout report.png

W E E K . T W O

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Week 2 Day 7
Week 2 Day 7.png
rest & recover 3.png
Week 3

W E E K . T H R E E

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Week 3 Day 1
Week 3 Day 1.png

U P P E R - B O D Y

upper body - male.png

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

25-30 reps  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

25-30 reps  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

 Repeat all X 2-3 Tri-Sets

fast walking.png
Workout report.png

W E E K . T H R E E

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Week 3 Day 2
Week 3 Day 2.png

L O W E R - B O D Y

lower body - male.png

15-20 reps  ( Light - Medium Weight )