21dfx and core de force
A mix of martial arts and and plyo for 12 weeks 5 times a day
8 years ago by Zainabjivaali at http://workoutscheduler.net
A mix of martial arts and and plyo for 12 weeks 5 times a day
8 years ago by Zainabjivaali at http://workoutscheduler.net
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Week 1 | MMA ShredCore de Force ≅37 mins | Dirty 30 Extreme21 Day Fix Extreme ≅30 mins Core KineticsCore de Force ≅16 mins | MMA ShredCore de Force ≅37 mins | Plyo Fix Extreme21 Day Fix Extreme ≅30 mins | Cardio Fix Extreme21 Day Fix Extreme ≅30 mins 5 Minute Core on the FloorCore de Force ≅5 mins | Day Off | Day Off |
| Week 2 | MMA ShredCore de Force ≅37 mins | MMA SpeedCore de Force ≅27 mins 10 Minute Hardcore Abs21 Day Fix Extreme ≅10 mins | Cardio Fix Extreme21 Day Fix Extreme ≅30 mins | Power SculptCore de Force ≅37 mins | MMA ShredCore de Force ≅37 mins Core KineticsCore de Force ≅16 mins | Day Off | Day Off |
| Week 3 | Cardio Fix Extreme21 Day Fix Extreme ≅30 mins | Power SculptCore de Force ≅37 mins 10 Minute Hardcore Abs21 Day Fix Extreme ≅10 mins | Cardio Fix Extreme21 Day Fix Extreme ≅30 mins | Dirty 30 Extreme21 Day Fix Extreme ≅30 mins | MMA ShredCore de Force ≅37 mins Core KineticsCore de Force ≅16 mins | Day Off | Day Off |
| Week 4 | Cardio Fix Extreme21 Day Fix Extreme ≅30 mins | Dirty 30 Extreme21 Day Fix Extreme ≅30 mins 5 Minute Core on the FloorCore de Force ≅5 mins | MMA ShredCore de Force ≅37 mins | Yoga Fix Extreme21 Day Fix Extreme ≅30 mins | Cardio Fix Extreme21 Day Fix Extreme ≅30 mins Core KineticsCore de Force ≅16 mins | Day Off | Day Off |
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 5 | MMA ShredCore de Force ≅37 mins | Dirty 30 Extreme21 Day Fix Extreme ≅30 mins Core KineticsCore de Force ≅16 mins | MMA ShredCore de Force ≅37 mins | Power SculptCore de Force ≅37 mins | Cardio Fix Extreme21 Day Fix Extreme ≅30 mins Core KineticsCore de Force ≅16 mins | Day Off | Day Off |
| Week 6 | MMA ShredCore de Force ≅37 mins | MMA SpeedCore de Force ≅27 mins 5 Minute Core on the FloorCore de Force ≅5 mins | MMA ShredCore de Force ≅37 mins | Plyo Fix Extreme21 Day Fix Extreme ≅30 mins | Cardio Fix Extreme21 Day Fix Extreme ≅30 mins Core KineticsCore de Force ≅16 mins | Day Off | Day Off |
| Week 7 | MMA ShredCore de Force ≅37 mins | Pilates Fix Extreme21 Day Fix Extreme ≅30 mins 5 Minute Core on the FloorCore de Force ≅5 mins | MMA ShredCore de Force ≅37 mins | Pilates Fix Extreme21 Day Fix Extreme ≅30 mins | Cardio Fix Extreme21 Day Fix Extreme ≅30 mins Core KineticsCore de Force ≅16 mins | Day Off | Day Off |
| Week 8 | Active RecoveryCore de Force ≅21 mins | Cardio Fix Extreme21 Day Fix Extreme ≅30 mins 5 Minute Core on the FloorCore de Force ≅5 mins | Core de Force ReliefCore de Force ≅5 mins | Cardio Fix Extreme21 Day Fix Extreme ≅30 mins | Active RecoveryCore de Force ≅21 mins 5 Minute Core on the FloorCore de Force ≅5 mins | Day Off | Day Off |
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 9 | Cardio Fix Extreme21 Day Fix Extreme ≅30 mins | Power SculptCore de Force ≅37 mins 5 Minute Core on the FloorCore de Force ≅5 mins | MMA ShredCore de Force ≅37 mins | Yoga Fix Extreme21 Day Fix Extreme ≅30 mins | Cardio Fix Extreme21 Day Fix Extreme ≅30 mins 5 Minute Core on the FloorCore de Force ≅5 mins | Day Off | Day Off |
| Week 10 | MMA ShredCore de Force ≅37 mins | Plyo Fix Extreme21 Day Fix Extreme ≅30 mins 5 Minute Core on the FloorCore de Force ≅5 mins | Cardio Fix Extreme21 Day Fix Extreme ≅30 mins | Power SculptCore de Force ≅37 mins | MMA ShredCore de Force ≅37 mins 10 Minute Hardcore Abs21 Day Fix Extreme ≅10 mins | Day Off | Day Off |
| Week 11 | Cardio Fix Extreme21 Day Fix Extreme ≅30 mins | MMA SpeedCore de Force ≅27 mins Core KineticsCore de Force ≅16 mins | Cardio Fix Extreme21 Day Fix Extreme ≅30 mins | Dirty 30 Extreme21 Day Fix Extreme ≅30 mins | MMA ShredCore de Force ≅37 mins 10 Minute Hardcore Abs21 Day Fix Extreme ≅10 mins | Day Off | Day Off |
| Week 12 | Cardio Fix Extreme21 Day Fix Extreme ≅30 mins | Plyo Fix Extreme21 Day Fix Extreme ≅30 mins Core KineticsCore de Force ≅16 mins | Cardio Fix Extreme21 Day Fix Extreme ≅30 mins | Yoga Fix Extreme21 Day Fix Extreme ≅30 mins | MMA ShredCore de Force ≅37 mins 5 Minute Core on the FloorCore de Force ≅5 mins | Day Off | 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.