week seven – advanced
HOW IT WORKS
Every week, you’ll receive 3 strength training workouts and 3 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
LOW INTENSITY
During this workout, the goal is to keep your heart rate in the lower zones (1-3) to optimize fat-burning.
Complete 1 round, 2x per week.
Not sure where your heart rate zones are? Learn how to estimate your zones here.
HIGH INTENSITY
During this workout, you’ll alternate between bursts of intense energy and recovery periods.
Complete 11 rounds, 1x per week.
Not sure where your heart rate zones are? Learn how to estimate your zones here.
STRENGTH TRAINING
DAY 1
WARMUP
A1
WARMUP
A2
WARMUP
A3
EXERCISE
B
EXERCISE
C1
EXERCISE
C2
EXERCISE
D1
EXERCISE
D2
EXERCISE
E
DAY 2
WARMUP
A1
WARMUP
A2
EXERCISE
B
EXERCISE
C
EXERCISE
D
EXERCISE
E
EXERCISE
F
EXERCISE
G1
EXERCISE
G2
DAY 3
WARMUP
A1
WARMUP
A2
WARMUP
A3
EXERCISE
B
EXERCISE
C1
EXERCISE
C2
EXERCISE
D1
EXERCISE
D2
EXERCISE
E
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