14-Week Challenge

3 Week Yoga Retreat Core de Force liift4

New Badass Body Transformation

8 years ago by ms_sonya at http://workoutscheduler.net

Week	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 1	Balance – Progression3 Week Yoga Retreat ≅30 mins	Legs – HIITliift4 ≅28 mins Take 10 Abs – Progression3 Week Yoga Retreat ≅10 mins	Flow – Progression3 Week Yoga Retreat ≅31 mins	Legs – HIITliift4 ≅28 mins Take 10 Abs – Progression3 Week Yoga Retreat ≅10 mins	Core – Progression3 Week Yoga Retreat ≅31 mins 5 Minute Core on the FloorCore de Force ≅5 mins	Take 10 PM – Progression3 Week Yoga Retreat ≅10 mins	Day Off
Week 2	Core – Progression3 Week Yoga Retreat ≅31 mins	Legs – HIITliift4 ≅28 mins Take 10 Abs – Progression3 Week Yoga Retreat ≅10 mins	Full Body HIITliift4 ≅32 mins	Legs – HIITliift4 ≅28 mins Take 10 Abs – Progression3 Week Yoga Retreat ≅10 mins	Relax – Progression3 Week Yoga Retreat ≅30 mins Take 10 Abs – Foundation3 Week Yoga Retreat ≅10 mins	LIIFT4 Roll & Recoverliift4 ≅10 mins	Day Off
Week 3	Stretch – Progression3 Week Yoga Retreat ≅30 mins	Legs – HIITliift4 ≅28 mins Take 10 Abs – Progression3 Week Yoga Retreat ≅10 mins	Core – Progression3 Week Yoga Retreat ≅31 mins	Legs – HIITliift4 ≅28 mins Take 10 Abs – Progression3 Week Yoga Retreat ≅10 mins	Flow On-the-Go – Expansion3 Week Yoga Retreat ≅20 mins Core KineticsCore de Force ≅16 mins	Take 10 PM – Progression3 Week Yoga Retreat ≅10 mins	Day Off
Week 4	Relax – Progression3 Week Yoga Retreat ≅30 mins	Legs – HIITliift4 ≅28 mins Take 10 Abs – Progression3 Week Yoga Retreat ≅10 mins	Stretch – Progression3 Week Yoga Retreat ≅30 mins	Legs – HIITliift4 ≅28 mins Take 10 Abs – Progression3 Week Yoga Retreat ≅10 mins	Full Body HIITliift4 ≅32 mins Take 10 Abs – Foundation3 Week Yoga Retreat ≅10 mins	Take 10 PM – Progression3 Week Yoga Retreat ≅10 mins	Day Off
Week	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 5	Full Body HIITliift4 ≅32 mins	Legs – HIITliift4 ≅28 mins Take 10 Abs – Progression3 Week Yoga Retreat ≅10 mins	Flow On-the-Go – Expansion3 Week Yoga Retreat ≅20 mins	Legs – HIITliift4 ≅28 mins Take 10 Abs – Progression3 Week Yoga Retreat ≅10 mins	Flow – Progression3 Week Yoga Retreat ≅31 mins 5 Minute Core on the FloorCore de Force ≅5 mins	Take 10 AM – Progression3 Week Yoga Retreat ≅10 mins	Day Off
Week 6	LIIFT4 Stretchliift4 ≅9 mins	Legs – HIITliift4 ≅28 mins 5 Minute Core on the FloorCore de Force ≅5 mins	LIIFT4 Stretchliift4 ≅9 mins	MMA ShredCore de Force ≅37 mins Take 10 Abs – Progression3 Week Yoga Retreat ≅10 mins	Core de Force ReliefCore de Force ≅5 mins Take 10 Abs – Expansion3 Week Yoga Retreat ≅10 mins	MMA ShredCore de Force ≅37 mins	Day Off
Week 7	Relax – Foundation3 Week Yoga Retreat ≅24 mins	Legs – HIITliift4 ≅28 mins Take 10 Abs – Foundation3 Week Yoga Retreat ≅10 mins	Stretch – Expansion3 Week Yoga Retreat ≅33 mins	MMA ShredCore de Force ≅37 mins Take 10 Abs – Progression3 Week Yoga Retreat ≅10 mins	Balance – Expansion3 Week Yoga Retreat ≅30 mins Core KineticsCore de Force ≅16 mins	Take 10 AM – Foundation3 Week Yoga Retreat ≅10 mins	Day Off
Week 8	Flow – Expansion3 Week Yoga Retreat ≅31 mins	Legs – HIITliift4 ≅28 mins Take 10 Abs – Foundation3 Week Yoga Retreat ≅10 mins	Core – Progression3 Week Yoga Retreat ≅31 mins	MMA ShredCore de Force ≅37 mins Take 10 Abs – Progression3 Week Yoga Retreat ≅10 mins	Stretch – Foundation3 Week Yoga Retreat ≅31 mins 5 Minute Core on the FloorCore de Force ≅5 mins	Core de Force ReliefCore de Force ≅5 mins	Day Off
Week	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 9	Power SculptCore de Force ≅37 mins	Legs – HIITliift4 ≅28 mins Take 10 Abs – Expansion3 Week Yoga Retreat ≅10 mins	Core – Foundation3 Week Yoga Retreat ≅32 mins	Legs – HIITliift4 ≅28 mins 5 Minute Core on the FloorCore de Force ≅5 mins	Core – Foundation3 Week Yoga Retreat ≅32 mins Core KineticsCore de Force ≅16 mins	LIIFT4 Roll & Recoverliift4 ≅10 mins	Day Off
Week 10	Flow On-the-Go – Expansion3 Week Yoga Retreat ≅20 mins	Legs – HIITliift4 ≅28 mins Take 10 Abs – Foundation3 Week Yoga Retreat ≅10 mins	Flow On-the-Go – Expansion3 Week Yoga Retreat ≅20 mins	MMA ShredCore de Force ≅37 mins Core KineticsCore de Force ≅16 mins	Core – Foundation3 Week Yoga Retreat ≅32 mins 5 Minute Core on the FloorCore de Force ≅5 mins	LIIFT4 Stretchliift4 ≅9 mins	Day Off
Week 11	Flow – Foundation3 Week Yoga Retreat ≅30 mins	Legs – HIITliift4 ≅28 mins Take 10 Abs – Foundation3 Week Yoga Retreat ≅10 mins	Flow On-the-Go – Foundation3 Week Yoga Retreat ≅20 mins	Legs – HIITliift4 ≅28 mins Take 10 Abs – Expansion3 Week Yoga Retreat ≅10 mins	Flow On-the-Go – Foundation3 Week Yoga Retreat ≅20 mins Take 10 Abs – Progression3 Week Yoga Retreat ≅10 mins	Core de Force ReliefCore de Force ≅5 mins	Day Off
Week 12	Active RecoveryCore de Force ≅21 mins	Legs – HIITliift4 ≅28 mins Take 10 Abs – Progression3 Week Yoga Retreat ≅10 mins	Take 10 AM – Foundation3 Week Yoga Retreat ≅10 mins	Legs – HIITliift4 ≅28 mins 5 Minute Core on the FloorCore de Force ≅5 mins	LIIFT4 Roll & Recoverliift4 ≅10 mins Core KineticsCore de Force ≅16 mins	MMA ShredCore de Force ≅37 mins	Day Off
Week	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 13	Flow On-the-Go – Foundation3 Week Yoga Retreat ≅20 mins	Legs – HIITliift4 ≅28 mins Take 10 Abs – Foundation3 Week Yoga Retreat ≅10 mins	Stretch – Progression3 Week Yoga Retreat ≅30 mins	Legs – HIITliift4 ≅28 mins Core KineticsCore de Force ≅16 mins	Flow – Foundation3 Week Yoga Retreat ≅30 mins Take 10 Abs – Expansion3 Week Yoga Retreat ≅10 mins	Core de Force ReliefCore de Force ≅5 mins	Day Off
Week 14	Balance – Expansion3 Week Yoga Retreat ≅30 mins	MMA ShredCore de Force ≅37 mins Take 10 Abs – Expansion3 Week Yoga Retreat ≅10 mins	Flow On-the-Go – Expansion3 Week Yoga Retreat ≅20 mins	MMA ShredCore de Force ≅37 mins 5 Minute Core on the FloorCore de Force ≅5 mins	MMA SpeedCore de Force ≅27 mins Take 10 Abs – Foundation3 Week Yoga Retreat ≅10 mins	Take 10 PM – Progression3 Week Yoga Retreat ≅10 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.

14-Week Challenge

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