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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 - female.png

15-20 reps  ( Light - Medium Weight )

20-25 reps  ( Medium Resistance )

25-30 reps  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

15-20 reps  ( Light - Medium Weight )

25-30 reps  ( Bodyweight )

25-30 reps  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

20-25 reps  ( Light - Medium Weight )

20-25 reps  ( Light - Medium Resistance )

45-60 seconds  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

20-40mins 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 - female 2.png

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

 Repeat both X 3 SuperSets

20-25 reps  ( Bodyweight )

20-25 reps  ( Light - Medium Weight )

 Repeat both X 3-4 SuperSets

20-25 reps  ( Bodyweight )

 Repeat exercise X 4 Sets

10-20 minutes upright bike.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 - female.png

20-25 reps  each sides  ( Bodyweight )

45-60 seconds  ( Bodyweight )

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

 Repeat all X 3-4 Rounds

Fast Walking 2.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 - female.png

15-20 reps  ( Light - Medium Weight )

20-25 reps  ( Medium Resistance )

25-30 reps  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

15-20 reps  ( Light - Medium Weight )

20-25 reps  ( Strong Resistance )

25-30 reps  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

20-25 reps  ( Light - Medium Resistance )

20-25 reps  ( Light - Medium Weight )

45-60 seconds  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

20-40mins 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 - female 2.png

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

    Repeat both X 3 SuperSets

15-20 reps  ( Light - Medium Weight )

20-25 reps  ( Bodyweight )

 Repeat both X 3-4 SuperSets

20-25 reps  ( Light - Medium Weight )

 Repeat exercise X 4 Sets

10-20 minutes upright bike.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 - female.png

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

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

20-25 reps  each sides  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

15-20 reps  each arm  ( Strong Resistance )

15-20 reps  ( Light - Medium Weight )

20-25 reps  each side  ( Light - Medium Weight )

 Repeat all X 2-3 Tri-Sets

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

15-20 reps  each arm  ( Medium Resistance )

45-60 seconds  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

20-40mins 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 - female 2.png

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

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

 Repeat both X 3 SuperSets

15-20 reps  each leg  ( Bodyweight )

20-25 reps  each leg  ( Bodyweight )

 Repeat both X 3-4 SuperSets

15-20 reps  each leg  ( Bodyweight )

       Repeat exercise X 4 Sets

10-20 minutes upright bike.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 - female.png

20-25 reps  each side  ( Bodyweight )

45-60 seconds  ( Bodyweight )

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

 Repeat all X 3-4 Tri-Sets

Fast Walking 2.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 - female.png

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

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

20-25 reps  each side  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

15-20 reps  each arm  ( Strong Resistance )

15-20 reps  ( Light - Medium Weight )

20-25 reps  each side  ( Light - Medium Weight )

 Repeat all X 2-3 Tri-Sets

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

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

45-60 seconds  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

20-40mins 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 - female 2.png

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

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

    Repeat both X 3 SuperSets

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

20-25 reps  each leg  ( Bodyweight )

 Repeat both X 3-4 SuperSets

20-25 reps  ( Light - Medium Weight )

   Repeat exercise X 4 Sets

10-20 minutes upright bike.png
Workout report.png

W E E K . T W O

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7

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 - female.png

15-20 reps  ( Light - Medium Weight )

20-25 reps  ( Medium Resistance )

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 )

45-60 seconds  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

20-40mins 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 - female 2.png

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

 Repeat both X 3 SuperSets

20-25 reps  ( Light - Medium Weight )

20-25 reps  ( Light - Medium Weight )

 Repeat both X 3-4 SuperSets

25-30 reps  ( Bodyweight )

    Repeat exercise X 4 Sets

10-20 minutes upright bike.png
Workout report.png

W E E K . T H R E E

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Week 3 Day 3
Week 3 Day 3.png

C O R E  &  C A R D I O

upper body - female.png

20-25 reps  each side  ( Bodyweight )

45-60 seconds  ( Bodyweight )

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

 Repeat all X 3-4 Tri-Sets

Fast Walking 2.png
20-40mins fast walking.png
Workout report.png

W E E K . T H R E E

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

W E E K . T H R E E

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Week 3 Day 5
Week 3 Day 5.png

U P P E R - B O D Y

upper body - female.png

15-20 reps  ( Light - Medium Weight )

20-25 reps  ( Light - Medium Weight )

25-30 reps  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

15-20 reps  ( Light - Medium Weight )

25-30 reps  ( Bodyweight )

25-30 reps  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

45-60 seconds  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

20-40mins fast walking.png
Workout report.png
Week 3 Day 6

W E E K . T H R E E

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Week 3 Day 6.png

L O W E R - B O D Y

lower body - female 2.png

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

    Repeat both X 3 SuperSets

20-25 reps  ( Light - Medium Weight )

20-25 reps  ( Light - Medium Weight )

 Repeat both X 3-4 SuperSets

20-25 reps  ( Light - Medium Weight )

   Repeat exercise X 4 Sets

10-20 minutes upright bike.png
Workout report.png

W E E K . T H R E E

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7

Week 3 Day 7
Week 3 Day 7.png
rest & recover 3.png
Week 4

W E E K . F O U R

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7

Week 4 Day 1
Week 4 Day 1.png

U P P E R - B O D Y

upper body - female.png

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

20-25 reps  each arm  ( Medium Resistance )

20-25 reps  each side  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

15-20 reps  ( Light - Medium Weight )

20-25 reps  ( Strong Resistance )

20-25 reps  each side  ( Light - Medium Weight )

 Repeat all X 2-3 Tri-Sets

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

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

45-60 seconds  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

20-40mins fast walking.png
Workout report.png

W E E K . F O U R

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Week 4 Day 2
Week 4 Day 2.png

L O W E R - B O D Y

lower body - female 2.png

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

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

 Repeat both X 3 SuperSets

15-20 reps  each leg  ( Ankle Weights )

20-25 reps  each leg  ( Ankle Weights )

 Repeat both X 3-4 SuperSets

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

    Repeat exercise X 4 Sets

10-20 minutes upright bike.png
Workout report.png

W E E K . F O U R

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Week 4 Day 3
Week 4 Day 3.png

C O R E  &  C A R D I O

upper body - female.png

20-25 reps  alternating sides  ( Bodyweight )

45-60 seconds  ( Bodyweight )

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

 Repeat all X 3-4 Tri-Sets

Fast Walking 2.png
Workout report.png

W E E K . F O U R

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

W E E K . F O U R

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7

Week 4 Day 5
Week 4 Day 5.png

U P P E R - B O D Y

upper body - female.png

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

20-25 reps  each arm  ( Medium Resistance )

20-25 reps  alternating sides  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

15-20 reps  ( Light - Medium Weight )

20-25 reps  ( Strong Resistance )

20-25 reps  each side  ( Light - Medium Weight )

 Repeat all X 2-3 Tri-Sets

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

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

45-60 seconds  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

20-40mins fast walking.png
Workout report.png

W E E K . F O U R

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2

3

4

5

6

7

Week 4 Day 6
Week 4 Day 6.png

L O W E R - B O D Y

lower body - female 2.png

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

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

    Repeat both X 3 SuperSets

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

20-25 reps  each leg  ( Ankle Weights )

 Repeat both X 3-4 SuperSets

20-25 reps  ( Light - Medium Weight )

    Repeat exercise X 4 Sets

10-20 minutes upright bike.png
Workout report.png

W E E K . F O U R

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3

4

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7

Week 4 Day 7
Week 4 Day 7.png
rest & recover 3.png
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