12wk Abdominal focus
Add upper/lower dbl day
7 years ago by cproctor07 at http://workoutscheduler.net
Add upper/lower dbl day
7 years ago by cproctor07 at http://workoutscheduler.net
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Week 1 | MMA PowerCore de Force ≅47 mins 5 Minute Core on the FloorCore de Force ≅5 mins | Day Off | Dynamic Core BetaT25 Beta ≅30 mins Speed 2.0 BetaT25 Beta ≅29 mins | MMA PowerCore de Force ≅47 mins Core KineticsCore de Force ≅16 mins | Day Off | Core Cardio BetaT25 Beta ≅29 mins Dynamic Core BetaT25 Beta ≅30 mins | MMA PlyoCore de Force ≅47 mins Core KineticsCore de Force ≅16 mins |
| Week 2 | MMA PowerCore de Force ≅47 mins 5 Minute Core on the FloorCore de Force ≅5 mins | Day Off | Core Cardio BetaT25 Beta ≅29 mins Dynamic Core BetaT25 Beta ≅30 mins | Rip’T Circuit BetaT25 Beta ≅30 mins Ab Intervals AlphaT25 Alpha ≅30 mins | Day Off | Core Cardio BetaT25 Beta ≅29 mins Speed 2.0 BetaT25 Beta ≅29 mins | Rip’T Circuit BetaT25 Beta ≅30 mins Ab Intervals AlphaT25 Alpha ≅30 mins |
| Week 3 | MMA PowerCore de Force ≅47 mins 5 Minute Core on the FloorCore de Force ≅5 mins | Day Off | Speed 2.0 BetaT25 Beta ≅29 mins Dynamic Core BetaT25 Beta ≅30 mins | Rip’T Circuit BetaT25 Beta ≅30 mins Core KineticsCore de Force ≅16 mins | Day Off | Dynamic Core BetaT25 Beta ≅30 mins Core Cardio BetaT25 Beta ≅29 mins | MMA PlyoCore de Force ≅47 mins 5 Minute Core on the FloorCore de Force ≅5 mins |
| Week 4 | MMA PowerCore de Force ≅47 mins Core KineticsCore de Force ≅16 mins | Day Off | Speed 2.0 BetaT25 Beta ≅29 mins Dynamic Core BetaT25 Beta ≅30 mins | MMA PowerCore de Force ≅47 mins Ab Intervals AlphaT25 Alpha ≅30 mins | Day Off | Speed 2.0 BetaT25 Beta ≅29 mins Dynamic Core BetaT25 Beta ≅30 mins | Rip’T Circuit BetaT25 Beta ≅30 mins 5 Minute Core on the FloorCore de Force ≅5 mins |
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 5 | MMA PowerCore de Force ≅47 mins Core KineticsCore de Force ≅16 mins | Day Off | Dynamic Core BetaT25 Beta ≅30 mins Speed 2.0 BetaT25 Beta ≅29 mins | Rip’T Circuit BetaT25 Beta ≅30 mins Ab Intervals AlphaT25 Alpha ≅30 mins | Day Off | Core Cardio BetaT25 Beta ≅29 mins Speed 2.0 BetaT25 Beta ≅29 mins | Rip’T Circuit BetaT25 Beta ≅30 mins Ab Intervals AlphaT25 Alpha ≅30 mins |
| Week 6 | Active RecoveryCore de Force ≅21 mins 5 Minute Core on the FloorCore de Force ≅5 mins | Day Off | MMA ShredCore de Force ≅37 mins Rip’T Circuit BetaT25 Beta ≅30 mins | Active RecoveryCore de Force ≅21 mins Core KineticsCore de Force ≅16 mins | Day Off | Dynamic Core BetaT25 Beta ≅30 mins Total Body Circuit AlphaT25 Alpha ≅30 mins | StretchT25 Alpha T25 Beta T25 Gamma ≅25 mins Ab Intervals AlphaT25 Alpha ≅30 mins |
| Week 7 | Power SculptCore de Force ≅37 mins 5 Minute Core on the FloorCore de Force ≅5 mins | Day Off | MMA ShredCore de Force ≅37 mins Dynamic Core BetaT25 Beta ≅30 mins | MMA SpeedCore de Force ≅27 mins Ab Intervals AlphaT25 Alpha ≅30 mins | Day Off | Cardio AlphaT25 Alpha ≅29 mins Core Cardio BetaT25 Beta ≅29 mins | Dynamic StrengthCore de Force ≅47 mins Ab Intervals AlphaT25 Alpha ≅30 mins |
| Week 8 | Rip’T Circuit BetaT25 Beta ≅30 mins 5 Minute Core on the FloorCore de Force ≅5 mins | Day Off | Core Cardio BetaT25 Beta ≅29 mins Speed 1.0 AlphaT25 Alpha ≅29 mins | Dynamic StrengthCore de Force ≅47 mins Ab Intervals AlphaT25 Alpha ≅30 mins | Day Off | Cardio AlphaT25 Alpha ≅29 mins Speed 1.0 AlphaT25 Alpha ≅29 mins | MMA PowerCore de Force ≅47 mins 5 Minute Core on the FloorCore de Force ≅5 mins |
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 9 | Dynamic StrengthCore de Force ≅47 mins Core KineticsCore de Force ≅16 mins | Day Off | Cardio AlphaT25 Alpha ≅29 mins Speed 2.0 BetaT25 Beta ≅29 mins | Rip’T Circuit BetaT25 Beta ≅30 mins 5 Minute Core on the FloorCore de Force ≅5 mins | Day Off | Cardio AlphaT25 Alpha ≅29 mins Speed 1.0 AlphaT25 Alpha ≅29 mins | Dynamic StrengthCore de Force ≅47 mins Ab Intervals AlphaT25 Alpha ≅30 mins |
| Week 10 | Rip’T Circuit BetaT25 Beta ≅30 mins Core KineticsCore de Force ≅16 mins | Day Off | Dynamic Core BetaT25 Beta ≅30 mins Core Cardio BetaT25 Beta ≅29 mins | MMA SpeedCore de Force ≅27 mins 5 Minute Core on the FloorCore de Force ≅5 mins | Day Off | Core Cardio BetaT25 Beta ≅29 mins MMA ShredCore de Force ≅37 mins | MMA SpeedCore de Force ≅27 mins Core KineticsCore de Force ≅16 mins |
| Week 11 | Dynamic StrengthCore de Force ≅47 mins 5 Minute Core on the FloorCore de Force ≅5 mins | Day Off | MMA ShredCore de Force ≅37 mins Cardio AlphaT25 Alpha ≅29 mins | Power SculptCore de Force ≅37 mins Ab Intervals AlphaT25 Alpha ≅30 mins | Day Off | Core Cardio BetaT25 Beta ≅29 mins Speed 2.0 BetaT25 Beta ≅29 mins | Total Body Circuit AlphaT25 Alpha ≅30 mins Core KineticsCore de Force ≅16 mins |
| Week 12 | Active RecoveryCore de Force ≅21 mins Ab Intervals AlphaT25 Alpha ≅30 mins | Day Off | Core Cardio BetaT25 Beta ≅29 mins Total Body Circuit AlphaT25 Alpha ≅30 mins | Core de Force ReliefCore de Force ≅5 mins Core KineticsCore de Force ≅16 mins | Day Off | Speed 1.0 AlphaT25 Alpha ≅29 mins Dynamic StrengthCore de Force ≅47 mins | Core de Force ReliefCore de Force ≅5 mins 5 Minute Core on the FloorCore de Force ≅5 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.