This workout schedule is a 21 Day Fix and Insanity hybrid. It’s a 5 day workout schedule and has workout days on Monday, Tuesday, Wednesday, Thursday and Sunday. The workout schedule is a 16 week intermediate programme, which focuses on the whole body and getting it done.
11 years ago by kdunlap88 at http://workoutscheduler.net
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Week 1 | Upper Fix21 Day Fix ≅30 mins Cardio AbsInsanity ≅24 mins | Max Interval PlyoInsanity ≅59 mins Max Interval CircuitInsanity ≅64 mins | Plyo Fix21 Day Fix ≅30 mins 10 Minute Fix For Abs21 Day Fix ≅10 mins | Pilates Fix21 Day Fix ≅30 mins Fit TestInsanity ≅25 mins | Day Off | Day Off | Core Cardio & BalanceInsanity ≅44 mins Dirty 30 Workout21 Day Fix ≅30 mins |
| Week 2 | Plyometric Cardio CircuitInsanity ≅45 mins 10 Minute Fix For Abs21 Day Fix ≅10 mins | Cardio Fix21 Day Fix ≅30 mins Fit TestInsanity ≅25 mins | Yoga Fix21 Day Fix ≅30 mins 10 Minute Fix For Abs21 Day Fix ≅10 mins | Dirty 30 Workout21 Day Fix ≅30 mins Core Cardio & BalanceInsanity ≅44 mins | Day Off | Day Off | Cardio Fix21 Day Fix ≅30 mins Upper Fix21 Day Fix ≅30 mins |
| Week 3 | Plyo Fix21 Day Fix ≅30 mins Cardio AbsInsanity ≅24 mins | Max RecoveryInsanity ≅47 mins Lower Fix21 Day Fix ≅30 mins | Pilates Fix21 Day Fix ≅30 mins 10 Minute Fix For Abs21 Day Fix ≅10 mins | Max Interval PlyoInsanity ≅59 mins Max Interval CircuitInsanity ≅64 mins | Day Off | Day Off | Dirty 30 Workout21 Day Fix ≅30 mins Core Cardio & BalanceInsanity ≅44 mins |
| Week 4 | Max Interval PlyoInsanity ≅59 mins Cardio AbsInsanity ≅24 mins | Total Body Cardio Fix21 Day Fix ≅30 mins Max Interval CircuitInsanity ≅64 mins | Plyometric Cardio CircuitInsanity ≅45 mins Cardio AbsInsanity ≅24 mins | Plyo Fix21 Day Fix ≅30 mins Max Interval PlyoInsanity ≅59 mins | Day Off | Day Off | Max Cardio ConditioningInsanity ≅56 mins Plyometric Cardio CircuitInsanity ≅45 mins |
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 5 | Plyo Fix21 Day Fix ≅30 mins Cardio AbsInsanity ≅24 mins | Max RecoveryInsanity ≅47 mins Plyometric Cardio CircuitInsanity ≅45 mins | Max Interval CircuitInsanity ≅64 mins 10 Minute Fix For Abs21 Day Fix ≅10 mins | Core Cardio & BalanceInsanity ≅44 mins Total Body Cardio Fix21 Day Fix ≅30 mins | Day Off | Day Off | Cardio Power & ResistanceInsanity ≅44 mins Plyo Fix21 Day Fix ≅30 mins |
| Week 6 | Max Interval PlyoInsanity ≅59 mins Cardio AbsInsanity ≅24 mins | Core Cardio & BalanceInsanity ≅44 mins Cardio Power & ResistanceInsanity ≅44 mins | Max Cardio ConditioningInsanity ≅56 mins Cardio AbsInsanity ≅24 mins | Core Cardio & BalanceInsanity ≅44 mins Max RecoveryInsanity ≅47 mins | Day Off | Day Off | Max Interval PlyoInsanity ≅59 mins Max Cardio ConditioningInsanity ≅56 mins |
| Week 7 | Cardio Power & ResistanceInsanity ≅44 mins 10 Minute Fix For Abs21 Day Fix ≅10 mins | Plyometric Cardio CircuitInsanity ≅45 mins Total Body Cardio Fix21 Day Fix ≅30 mins | Core Cardio & BalanceInsanity ≅44 mins 10 Minute Fix For Abs21 Day Fix ≅10 mins | Plyo Fix21 Day Fix ≅30 mins Max Cardio ConditioningInsanity ≅56 mins | Day Off | Day Off | Max Interval CircuitInsanity ≅64 mins Max Interval PlyoInsanity ≅59 mins |
| Week 8 | Plyo Fix21 Day Fix ≅30 mins Cardio AbsInsanity ≅24 mins | Max Cardio ConditioningInsanity ≅56 mins Plyometric Cardio CircuitInsanity ≅45 mins | Cardio Power & ResistanceInsanity ≅44 mins 10 Minute Fix For Abs21 Day Fix ≅10 mins | Plyo Fix21 Day Fix ≅30 mins Plyometric Cardio CircuitInsanity ≅45 mins | Day Off | Day Off | Max RecoveryInsanity ≅47 mins Core Cardio & BalanceInsanity ≅44 mins |
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 9 | Max Interval PlyoInsanity ≅59 mins Cardio AbsInsanity ≅24 mins | Max Cardio ConditioningInsanity ≅56 mins Core Cardio & BalanceInsanity ≅44 mins | Total Body Cardio Fix21 Day Fix ≅30 mins Cardio AbsInsanity ≅24 mins | Max Cardio ConditioningInsanity ≅56 mins Max Interval PlyoInsanity ≅59 mins | Day Off | Day Off | Cardio Power & ResistanceInsanity ≅44 mins Plyometric Cardio CircuitInsanity ≅45 mins |
| Week 10 | Max RecoveryInsanity ≅47 mins 10 Minute Fix For Abs21 Day Fix ≅10 mins | Max Interval CircuitInsanity ≅64 mins Plyo Fix21 Day Fix ≅30 mins | Cardio Power & ResistanceInsanity ≅44 mins 10 Minute Fix For Abs21 Day Fix ≅10 mins | Max Interval CircuitInsanity ≅64 mins Core Cardio & BalanceInsanity ≅44 mins | Day Off | Day Off | Max RecoveryInsanity ≅47 mins Max Interval PlyoInsanity ≅59 mins |
| Week 11 | Max Interval CircuitInsanity ≅64 mins Cardio AbsInsanity ≅24 mins | Max Cardio ConditioningInsanity ≅56 mins Core Cardio & BalanceInsanity ≅44 mins | Total Body Cardio Fix21 Day Fix ≅30 mins Cardio AbsInsanity ≅24 mins | Cardio Power & ResistanceInsanity ≅44 mins Max Interval CircuitInsanity ≅64 mins | Day Off | Day Off | Core Cardio & BalanceInsanity ≅44 mins Plyo Fix21 Day Fix ≅30 mins |
| Week 12 | Max RecoveryInsanity ≅47 mins 10 Minute Fix For Abs21 Day Fix ≅10 mins | Max Interval PlyoInsanity ≅59 mins Total Body Cardio Fix21 Day Fix ≅30 mins | Cardio Power & ResistanceInsanity ≅44 mins Cardio AbsInsanity ≅24 mins | Core Cardio & BalanceInsanity ≅44 mins Total Body Cardio Fix21 Day Fix ≅30 mins | Day Off | Day Off | Plyometric Cardio CircuitInsanity ≅45 mins Plyo Fix21 Day Fix ≅30 mins |
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 13 | Cardio Power & ResistanceInsanity ≅44 mins Cardio AbsInsanity ≅24 mins | Core Cardio & BalanceInsanity ≅44 mins Max Interval CircuitInsanity ≅64 mins | Max RecoveryInsanity ≅47 mins 10 Minute Fix For Abs21 Day Fix ≅10 mins | Max Interval PlyoInsanity ≅59 mins Plyometric Cardio CircuitInsanity ≅45 mins | Day Off | Day Off | Plyo Fix21 Day Fix ≅30 mins Max Interval CircuitInsanity ≅64 mins |
| Week 14 | Max Interval PlyoInsanity ≅59 mins Cardio AbsInsanity ≅24 mins | Max Cardio ConditioningInsanity ≅56 mins Core Cardio & BalanceInsanity ≅44 mins | Total Body Cardio Fix21 Day Fix ≅30 mins Cardio AbsInsanity ≅24 mins | Max RecoveryInsanity ≅47 mins Max Interval PlyoInsanity ≅59 mins | Day Off | Day Off | Cardio Power & ResistanceInsanity ≅44 mins Plyometric Cardio CircuitInsanity ≅45 mins |
| Week 15 | Total Body Cardio Fix21 Day Fix ≅30 mins Cardio AbsInsanity ≅24 mins | Cardio Power & ResistanceInsanity ≅44 mins Max Interval PlyoInsanity ≅59 mins | Max RecoveryInsanity ≅47 mins 10 Minute Fix For Abs21 Day Fix ≅10 mins | Plyo Fix21 Day Fix ≅30 mins Max Cardio ConditioningInsanity ≅56 mins | Day Off | Day Off | Plyometric Cardio CircuitInsanity ≅45 mins Cardio Power & ResistanceInsanity ≅44 mins |
| Week 16 | Total Body Cardio Fix21 Day Fix ≅30 mins Cardio AbsInsanity ≅24 mins | Core Cardio & BalanceInsanity ≅44 mins Cardio Power & ResistanceInsanity ≅44 mins | Total Body Cardio Fix21 Day Fix ≅30 mins 10 Minute Fix For Abs21 Day Fix ≅10 mins | Max Interval PlyoInsanity ≅59 mins Core Cardio & BalanceInsanity ≅44 mins | Day Off | Day Off | Max Interval CircuitInsanity ≅64 mins Max Cardio ConditioningInsanity ≅56 mins |
Notice This workout calendar is undertaken at your own risk. Please consult with a physician before starting any exercise program. Before creating or using a calendar contained within this site we would advise completing each programme in accordance with the calendars supplied with the original programme.
