Focus shifts from powerlifting to cardio to lose 10-15lbs. Day 1’s are quick, upper body heavy lifting days just to maintain strength and muscle and day 4’s will be squats and deadlifts with low volume. Day 7’s are long runs/walks/hikes 10 miles to maintain endurance for Spartan races.
8 years ago by wurware at http://workoutscheduler.net
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Week 1 | Day Off | Plyometric Cardio CircuitInsanity ≅45 mins | Cardio Power & ResistanceInsanity ≅44 mins | Bulk ArmsBody Beast ≅36 mins | Pure CardioInsanity ≅42 mins | The ChallengeP90X3 ≅30 mins Cardio RecoveryInsanity ≅33 mins | Day Off |
| Week 2 | Day Off | Plyometric Cardio CircuitInsanity ≅45 mins | Cardio Power & ResistanceInsanity ≅44 mins | Shoulders & ArmsP90X ≅60 mins | Pure CardioInsanity ≅42 mins | The ChallengeP90X3 ≅30 mins Cardio RecoveryInsanity ≅33 mins | Day Off |
| Week 3 | Day Off | Plyometric Cardio CircuitInsanity ≅45 mins | Cardio Power & ResistanceInsanity ≅44 mins | Bulk ArmsBody Beast ≅36 mins | Pure CardioInsanity ≅42 mins | The ChallengeP90X3 ≅30 mins Cardio RecoveryInsanity ≅33 mins | Day Off |
| Week 4 | Day Off | Plyometric Cardio CircuitInsanity ≅45 mins | Cardio Power & ResistanceInsanity ≅44 mins | Shoulders & ArmsP90X ≅60 mins | Pure CardioInsanity ≅42 mins | The ChallengeP90X3 ≅30 mins Cardio RecoveryInsanity ≅33 mins | Day Off |
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 5 | Day Off | Core Cardio & BalanceInsanity ≅44 mins | Core Cardio & BalanceInsanity ≅44 mins | Core Cardio & BalanceInsanity ≅44 mins | Core Cardio & BalanceInsanity ≅44 mins | Day Off | Day Off |
| Week 6 | Day Off | Max Interval PlyoInsanity ≅59 mins | Max Interval CircuitInsanity ≅64 mins | Bulk ArmsBody Beast ≅36 mins | Max Cardio ConditioningInsanity ≅56 mins | The ChallengeP90X3 ≅30 mins Max RecoveryInsanity ≅47 mins | Day Off |
| Week 7 | Day Off | Max Interval PlyoInsanity ≅59 mins | Max Interval CircuitInsanity ≅64 mins | Shoulders & ArmsP90X ≅60 mins | Max Cardio ConditioningInsanity ≅56 mins | The ChallengeP90X3 ≅30 mins Max RecoveryInsanity ≅47 mins | Day Off |
| Week 8 | Day Off | Max Interval PlyoInsanity ≅59 mins | Max Interval CircuitInsanity ≅64 mins | Bulk ArmsBody Beast ≅36 mins | Max Cardio ConditioningInsanity ≅56 mins | The ChallengeP90X3 ≅30 mins Max RecoveryInsanity ≅47 mins | Day Off |
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 9 | Day Off | Max Interval PlyoInsanity ≅59 mins | Max Interval CircuitInsanity ≅64 mins | Shoulders & ArmsP90X ≅60 mins | Max Cardio ConditioningInsanity ≅56 mins | The ChallengeP90X3 ≅30 mins Max RecoveryInsanity ≅47 mins | Day Off |
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.
