Lift4/CDF Hybrid with Extra Abs – 12 Wk Program

Core de Force liift4

Combination of Lift4 and CDF with Extra Abs
12 Week Program:

Double workout MWF with abs
Single workout TTS with abs

7 years ago by ssampson1127 at http://workoutscheduler.net

Week	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 1	Full Body HIITliift4 ≅32 mins MMA PlyoCore de Force ≅47 mins	Legs – HIITliift4 ≅28 mins 5 Minute Core on the FloorCore de Force ≅5 mins	MMA PlyoCore de Force ≅47 mins Full Body HIITliift4 ≅32 mins	Legs – HIITliift4 ≅28 mins Core KineticsCore de Force ≅16 mins	Full Body HIITliift4 ≅32 mins MMA PowerCore de Force ≅47 mins	LIIFT4 Roll & Recoverliift4 ≅10 mins 5 Minute Core on the FloorCore de Force ≅5 mins	Day Off
Week 2	Full Body HIITliift4 ≅32 mins MMA PowerCore de Force ≅47 mins	Legs – HIITliift4 ≅28 mins 5 Minute Core on the FloorCore de Force ≅5 mins	Full Body HIITliift4 ≅32 mins MMA PlyoCore de Force ≅47 mins	Legs – HIITliift4 ≅28 mins 5 Minute Core on the FloorCore de Force ≅5 mins	MMA PlyoCore de Force ≅47 mins Full Body HIITliift4 ≅32 mins	LIIFT4 Stretchliift4 ≅9 mins Core KineticsCore de Force ≅16 mins	Day Off
Week 3	Full Body HIITliift4 ≅32 mins MMA PowerCore de Force ≅47 mins	Legs – HIITliift4 ≅28 mins 5 Minute Core on the FloorCore de Force ≅5 mins	MMA PowerCore de Force ≅47 mins Full Body HIITliift4 ≅32 mins	Legs – HIITliift4 ≅28 mins Core KineticsCore de Force ≅16 mins	Full Body HIITliift4 ≅32 mins MMA PlyoCore de Force ≅47 mins	LIIFT4 Stretchliift4 ≅9 mins 5 Minute Core on the FloorCore de Force ≅5 mins	Day Off
Week 4	Full Body HIITliift4 ≅32 mins MMA PlyoCore de Force ≅47 mins	Legs – HIITliift4 ≅28 mins 5 Minute Core on the FloorCore de Force ≅5 mins	Full Body HIITliift4 ≅32 mins MMA PowerCore de Force ≅47 mins	Legs – HIITliift4 ≅28 mins 5 Minute Core on the FloorCore de Force ≅5 mins	MMA PlyoCore de Force ≅47 mins MMA PowerCore de Force ≅47 mins	LIIFT4 Stretchliift4 ≅9 mins 5 Minute Core on the FloorCore de Force ≅5 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 MMA PowerCore de Force ≅47 mins	Legs – HIITliift4 ≅28 mins Core KineticsCore de Force ≅16 mins	MMA PowerCore de Force ≅47 mins MMA PlyoCore de Force ≅47 mins	Legs – HIITliift4 ≅28 mins 5 Minute Core on the FloorCore de Force ≅5 mins	MMA PlyoCore de Force ≅47 mins MMA PowerCore de Force ≅47 mins	LIIFT4 Stretchliift4 ≅9 mins 5 Minute Core on the FloorCore de Force ≅5 mins	Day Off
Week 6	Active RecoveryCore de Force ≅21 mins Core KineticsCore de Force ≅16 mins	Legs – HIITliift4 ≅28 mins 5 Minute Core on the FloorCore de Force ≅5 mins	LIIFT4 Stretchliift4 ≅9 mins Core KineticsCore de Force ≅16 mins	MMA ShredCore de Force ≅37 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 5 Minute Core on the FloorCore de Force ≅5 mins	Day Off
Week 7	Full Body HIITliift4 ≅32 mins Dynamic StrengthCore de Force ≅47 mins	MMA ShredCore de Force ≅37 mins 5 Minute Core on the FloorCore de Force ≅5 mins	MMA SpeedCore de Force ≅27 mins Dynamic StrengthCore de Force ≅47 mins	MMA ShredCore de Force ≅37 mins 5 Minute Core on the FloorCore de Force ≅5 mins	MMA PowerCore de Force ≅47 mins MMA SpeedCore de Force ≅27 mins	LIIFT4 Roll & Recoverliift4 ≅10 mins Core KineticsCore de Force ≅16 mins	Day Off
Week 8	Full Body HIITliift4 ≅32 mins Dynamic StrengthCore de Force ≅47 mins	MMA ShredCore de Force ≅37 mins 5 Minute Core on the FloorCore de Force ≅5 mins	MMA SpeedCore de Force ≅27 mins Power SculptCore de Force ≅37 mins	Legs – HIITliift4 ≅28 mins 5 Minute Core on the FloorCore de Force ≅5 mins	Full Body HIITliift4 ≅32 mins Power SculptCore de Force ≅37 mins	Core de Force ReliefCore de Force ≅5 mins 5 Minute Core on the FloorCore de Force ≅5 mins	Day Off
Week	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 9	Dynamic StrengthCore de Force ≅47 mins Full Body HIITliift4 ≅32 mins	MMA ShredCore de Force ≅37 mins 5 Minute Core on the FloorCore de Force ≅5 mins	MMA PlyoCore de Force ≅47 mins Power SculptCore de Force ≅37 mins	Legs – HIITliift4 ≅28 mins Core KineticsCore de Force ≅16 mins	MMA PowerCore de Force ≅47 mins Full Body HIITliift4 ≅32 mins	Core de Force ReliefCore de Force ≅5 mins Core KineticsCore de Force ≅16 mins	Day Off
Week 10	Dynamic StrengthCore de Force ≅47 mins Full Body HIITliift4 ≅32 mins	Legs – HIITliift4 ≅28 mins 5 Minute Core on the FloorCore de Force ≅5 mins	MMA SpeedCore de Force ≅27 mins Dynamic StrengthCore de Force ≅47 mins	MMA ShredCore de Force ≅37 mins 5 Minute Core on the FloorCore de Force ≅5 mins	MMA SpeedCore de Force ≅27 mins MMA PlyoCore de Force ≅47 mins	Active RecoveryCore de Force ≅21 mins 5 Minute Core on the FloorCore de Force ≅5 mins	Day Off
Week 11	Dynamic StrengthCore de Force ≅47 mins MMA PlyoCore de Force ≅47 mins	MMA ShredCore de Force ≅37 mins 5 Minute Core on the FloorCore de Force ≅5 mins	MMA SpeedCore de Force ≅27 mins Full Body HIITliift4 ≅32 mins	Legs – HIITliift4 ≅28 mins 5 Minute Core on the FloorCore de Force ≅5 mins	MMA PlyoCore de Force ≅47 mins Power SculptCore de Force ≅37 mins	LIIFT4 Roll & Recoverliift4 ≅10 mins 5 Minute Core on the FloorCore de Force ≅5 mins	Day Off
Week 12	LIIFT4 Stretchliift4 ≅9 mins Core KineticsCore de Force ≅16 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	Legs – HIITliift4 ≅28 mins 5 Minute Core on the FloorCore de Force ≅5 mins	Active RecoveryCore de Force ≅21 mins Core KineticsCore de Force ≅16 mins	MMA ShredCore de Force ≅37 mins 5 Minute Core on the FloorCore de Force ≅5 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.

Lift4/CDF Hybrid with Extra Abs – 12 Wk Program

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