tone & strengthen – prime - les mills on demand · rpm #85 bodypump #110 you can choose to use...
TRANSCRIPT
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Workout plan designed by Dr Jinger Gottschall
E Q U I P M E N TTONE & STRENGTHEN – PRIME
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Whatever your goal is, note it down and push yourself to achieve it!
e.g. Work out 2 times a week e.g. 5 minutes of mindfulness each day e.g. Try to stay away from caffeine close to bedtime
Mark to complete:
TONE & STRENGTHENPRIME E Q U I P M E N T
The Tone & Strengthen Workout Plan drives lean muscle development with high repetition full body and core strength workouts, and some heart pumping cardio mixed in. Each week gives you around 2-3 hours of workout time. If you don’t have equipment, simply select the non-equipment option on the website or app. This Workout Plan includes three months of workouts – you can choose to complete the full plan, or complete one month at a time.
Workouts a week: 3 Intensity: You’ll need: Stationary Bike Resistance Band Step / BenchWeight PlatesBarbell
SET GOALS & SMASH THEM!
1DAY 01 – STRENGTH DAY 02 – CARDIO DAY 03 DAY 04 DAY 05 DAY 06 – STRENGTH DAY 07
BODYPUMP #112 BODYSTEP #117 You can choose to use this as a rest day or do another activity.You can choose to use this as a rest day or do another activity.
You can choose to use this as a rest day or do another activity. BODYPUMP #109 You can choose to use this as a rest day or do another activity.
55 min 55 min 55 min
2DAY 08 DAY 09 – STRENGTH DAY 10 DAY 11 – HYBRID WORKOUT DAY 12 DAY 13 DAY 14 – STRENGTH
You can choose to use this as a rest day or do another activity. BODYPUMP #106 You can choose to use this as a rest day or do another activity. HYBRID WORKOUT #03 You can choose to use this as a rest day or do another activity. You can choose to use this as a rest day or do another activity. BODYPUMP #103
55 min 45 min 55 min
3DAY 15 DAY 16 DAY 17 – FLEXIBILITY DAY 18 – CARDIO DAY 19 DAY 20 DAY 21 – STRENGTH
You can choose to use this as a rest day or do another activity.
You can choose to use this as a rest day or do another activity. BODYBALANCE/ BODYFLOW #86 THE TRIP #19 You can choose to use this as a rest day or do another activity. You can choose to use this as a rest day or do another activity. BODYPUMP #100
35 min 40 min 55 min
4DAY 22 – CARDIO DAY 23 – STRENGTH DAY 24 DAY 25 DAY 26 DAY 27 – STRENGTH DAY 28
RPM #85 BODYPUMP #110 You can choose to use this as a rest day or do another activity. You can choose to use this as a rest day or do another activity. You can choose to use this as a rest day or do another activity. BODYPUMP #97 You can choose to use this as a rest day or do another activity.
45 min 55 min 55 min
-
Whatever your goal is, note it down and push yourself to achieve it!
e.g. Work out 2 times a week e.g. 5 minutes of mindfulness each day e.g. Try to stay away from caffeine close to bedtime
Mark to complete:
Workouts a week: 3 Intensity: You’ll need: Stationary Bike Resistance Band Step / BenchWeight PlatesBarbell
The Tone & Strengthen Workout Plan drives lean muscle development with high repetition full body and core strength workouts, and some heart pumping cardio mixed in. Each week gives you around 2-3 hours of workout time. If you don’t have equipment, simply select the non-equipment option on the website or app. This Workout Plan includes three months of workouts – you can choose to complete the full plan, or complete one month at a time.
SET GOALS & SMASH THEM!
TONE & STRENGTHENPRIME E Q U I P M E N T
5DAY 01 – STRENGTH DAY 02 DAY 03 – STRENGTH DAY 04 DAY 05 DAY 06 DAY 07 – HIIT
BODYPUMP #111 You can choose to use this as a rest day or do another activity. BODYPUMP #108 You can choose to use this as a rest day or do another activity. You can choose to use this as a rest day or do another activity. You can choose to use this as a rest day or do another activity. LES MILLS GRIT #30 STRENGTH
55 min 55 min 30 min
6DAY 08 DAY 09 DAY 10 – CARDIO DAY 11 – STRENGTH DAY 12 DAY 13 DAY 14 – STRENGTH
You can choose to use this as a rest day or do another activity.
You can choose to use this as a rest day or do another activity. RPM #84 CXWORX #36 You can choose to use this as a rest day or do another activity. You can choose to use this as a rest day or do another activity. BODYPUMP #105
45 min 30 min 55 min
7DAY 15 DAY 16 – STRENGTH DAY 17 – FLEXIBILITY DAY 18 DAY 19 DAY 20 – CARDIO DAY 21
You can choose to use this as a rest day or do another activity. BODYPUMP #102 BODYBALANCE/ BODYFLOW #87 You can choose to use this as a rest day or do another activity. You can choose to use this as a rest day or do another activity. RPM #79 You can choose to use this as a rest day or do another activity.
55 min 35 min 45 min
8DAY 22 – CARDIO DAY 23 – STRENGTH DAY 24 DAY 25 – STRENGTH DAY 26 DAY 27 DAY 28
RPM #78 BODYPUMP #99 You can choose to use this as a rest day or do another activity. BODYPUMP #112 You can choose to use this as a rest day or do another activity. You can choose to use this as a rest day or do another activity. You can choose to use this as a rest day or do another activity.
45 min 55 min 55 min
-
Whatever your goal is, note it down and push yourself to achieve it!
e.g. Work out 2 times a week e.g. 5 minutes of mindfulness each day e.g. Try to stay away from caffeine close to bedtime
Mark to complete:
Workouts a week: 3 Intensity: You’ll need: Stationary Bike Resistance Band Step / BenchWeight PlatesBarbell
SET GOALS & SMASH THEM!
The Tone & Strengthen Workout Plan drives lean muscle development with high repetition full body and core strength workouts, and some heart pumping cardio mixed in. Each week gives you around 2-3 hours of workout time. If you don’t have equipment, simply select the non-equipment option on the website or app. This Workout Plan includes three months of workouts – you can choose to complete the full plan, or complete one month at a time.
TONE & STRENGTHENPRIME E Q U I P M E N T
9DAY 01 – STRENGTH DAY 02 DAY 03 – HYBRID WORKOUT DAY 04 DAY 05 DAY 06 DAY 07 – CARDIO
BODYPUMP #110 You can choose to use this as a rest day or do another activity. BONE HEALTH #02 You can choose to use this as a rest day or do another activity. You can choose to use this as a rest day or do another activity. You can choose to use this as a rest day or do another activity. BODYSTEP #118
55 min 45 min 55 min
10DAY 08 – CARDIO DAY 09 DAY 10 DAY 11 – HIIT DAY 12 DAY 13 – STRENGTH DAY 14
BODYPUMP #107 You can choose to use this as a rest day or do another activity. You can choose to use this as a rest day or do another activity. LES MILLS GRIT #31 STRENGTH You can choose to use this as a rest day or do another activity. BODYPUMP #104 You can choose to use this as a rest day or do another activity.
55 min 30 min 55 min
11DAY 15 DAY 16 – FLEXIBILITY DAY 17 DAY 18 – CARDIO DAY 19 DAY 20 – STRENGTH DAY 21
You can choose to use this as a rest day or do another activity.
BODYBALANCE/ BODYFLOW #82 You can choose to use this as a rest day or do another activity. BODYSTEP #113 You can choose to use this as a rest day or do another activity. BODYPUMP #98 You can choose to use this as a rest day or do another activity.
35 min 55 min 55 min
12DAY 22 DAY 23 – STRENGTH DAY 24 DAY 25 – CARDIO DAY 26 DAY 27 – STRENGTH DAY 28
You can choose to use this as a rest day or do another activity. BODYPUMP #101 You can choose to use this as a rest day or do another activity. THE TRIP #18 You can choose to use this as a rest day or do another activity. BODYPUMP #109 You can choose to use this as a rest day or do another activity.
55 min 40 min 55 min