12 Week Phase 2 Workout
Workout to complete after working doing the 13 P90
5 years ago by tdyson3 at http://workoutscheduler.net
Workout to complete after working doing the 13 P90
5 years ago by tdyson3 at http://workoutscheduler.net
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Week 1 | HIIT 2 – Shock PlyoLes Mills Combat ≅30 mins Ab Ripper 100Power 90 ≅4 mins | Sweat Cardio 1–2Power 90 ≅36 mins Combat 30 – Kick StartLes Mills Combat ≅32 mins | HIIT 1 – PowerLes Mills Combat ≅32 mins Ab Ripper 100Power 90 ≅4 mins | Speed 1.0 AlphaT25 Alpha ≅29 mins Combat 30 – Kick StartLes Mills Combat ≅32 mins | Sculpt Circuit 1–2Power 90 ≅29 mins Ab Ripper 100Power 90 ≅4 mins | Day Off | Day Off |
| Week 2 | Total Body Circuit AlphaT25 Alpha ≅30 mins Ab Ripper AP90 ≅8 mins | Combat 30 – Kick StartLes Mills Combat ≅32 mins Combat 45 – Power KataLes Mills Combat ≅45 mins | Sculpt AP90 ≅28 mins Ab Intervals AlphaT25 Alpha ≅30 mins | Cardio AlphaT25 Alpha ≅29 mins Sweat AP90 ≅25 mins | HIIT 1 – PowerLes Mills Combat ≅32 mins Ab Intervals AlphaT25 Alpha ≅30 mins | Day Off | Day Off |
| Week 3 | HIIT 2 – Shock PlyoLes Mills Combat ≅30 mins Ab Ripper AP90 ≅8 mins | Combat 30 – Kick StartLes Mills Combat ≅32 mins Sweat AP90 ≅25 mins | Total Body Circuit AlphaT25 Alpha ≅30 mins Ab Ripper AP90 ≅8 mins | Combat 45 – Power KataLes Mills Combat ≅45 mins Speed 1.0 AlphaT25 Alpha ≅29 mins | Sculpt Circuit 1–2Power 90 ≅29 mins Ab Ripper AP90 ≅8 mins | Day Off | Day Off |
| Week 4 | X StretchP90X ≅58 mins Ab Ripper BP90 ≅14 mins | Sweat BP90 ≅32 mins Sculpt BP90 ≅31 mins | X StretchP90X ≅58 mins Ab Ripper BP90 ≅14 mins | Speed 2.0 BetaT25 Beta ≅29 mins Sculpt BP90 ≅31 mins | X StretchP90X ≅58 mins Ab Ripper 200Power 90 ≅6 mins | Day Off | Day Off |
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 5 | Rip’T Circuit BetaT25 Beta ≅30 mins Ab Ripper XP90X ≅16 mins | Speed 2.0 BetaT25 Beta ≅29 mins Kenpo XP90X ≅59 mins | Saturday SpecialP90 ≅25 mins Ab Ripper XP90X ≅16 mins | Dynamic Core BetaT25 Beta ≅30 mins Sweat BP90 ≅32 mins | Sculpt Circuit 3–4Power 90 ≅38 mins Ab Ripper XP90X ≅16 mins | Day Off | Day Off |
| Week 6 | Rip’T Circuit BetaT25 Beta ≅30 mins Ab Ripper 200Power 90 ≅6 mins | PlyometricsP90X ≅59 mins Combat 60 – Extreme Cardio FighterLes Mills Combat ≅56 mins | Rip’T Circuit BetaT25 Beta ≅30 mins Ab Ripper BP90 ≅14 mins | Sweat BP90 ≅32 mins Cardio XP90X ≅43 mins | Rip’T Circuit BetaT25 Beta ≅30 mins Ab Ripper XP90X ≅16 mins | Day Off | Day Off |
| Week 7 | Sculpt BP90 ≅31 mins Ab Ripper 200Power 90 ≅6 mins | Dynamic Core BetaT25 Beta ≅30 mins PlyometricsP90X ≅59 mins | Sculpt Circuit 3–4Power 90 ≅38 mins Ab Ripper 200Power 90 ≅6 mins | Combat 60 – Extreme Cardio FighterLes Mills Combat ≅56 mins Dynamic Core BetaT25 Beta ≅30 mins | Rip’T Circuit BetaT25 Beta ≅30 mins Ab Ripper XP90X ≅16 mins | Day Off | Day Off |
| Week 8 | Sweat CP90 ≅36 mins Ab Ripper CP90 ≅15 mins | Sculpt CP90 ≅42 mins Sweat CP90 ≅36 mins | X StretchP90X ≅58 mins Ab Ripper CP90 ≅15 mins | Sweat CP90 ≅36 mins Sculpt CP90 ≅42 mins | StretchT25 Alpha T25 Beta T25 Gamma ≅25 mins Ab Ripper CP90 ≅15 mins | Day Off | Day Off |
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 9 | Sculpt CP90 ≅42 mins Ab Ripper AP90 ≅8 mins | Sweat CP90 ≅36 mins Sculpt CP90 ≅42 mins | Saturday SpecialP90 ≅25 mins Ab Ripper CP90 ≅15 mins | Sweat CP90 ≅36 mins Sculpt CP90 ≅42 mins | Sculpt Circuit 3–4Power 90 ≅38 mins Ab Ripper CP90 ≅15 mins | Day Off | Day Off |
| Week 10 | Sculpt CP90 ≅42 mins Ab Ripper XP90X ≅16 mins | Sweat CP90 ≅36 mins Sculpt CP90 ≅42 mins | HIIT 2 – Shock PlyoLes Mills Combat ≅30 mins Ab Ripper CP90 ≅15 mins | Sweat CP90 ≅36 mins Sculpt CP90 ≅42 mins | HIIT 2 – Shock PlyoLes Mills Combat ≅30 mins Ab Ripper CP90 ≅15 mins | Day Off | Day Off |
| Week 11 | Sculpt CP90 ≅42 mins Ab Ripper BP90 ≅14 mins | Sweat CP90 ≅36 mins Sculpt CP90 ≅42 mins | Sculpt AP90 ≅28 mins Ab Ripper CP90 ≅15 mins | Sweat CP90 ≅36 mins Sculpt CP90 ≅42 mins | Sculpt Circuit 1–2Power 90 ≅29 mins Ab Ripper CP90 ≅15 mins | Day Off | Day Off |
| Week 12 | Sweat CP90 ≅36 mins Ab Ripper 100Power 90 ≅4 mins | Sculpt CP90 ≅42 mins Sweat CP90 ≅36 mins | StretchT25 Alpha T25 Beta T25 Gamma ≅25 mins Ab Ripper CP90 ≅15 mins | Sweat CP90 ≅36 mins Sculpt CP90 ≅42 mins | StretchT25 Alpha T25 Beta T25 Gamma ≅25 mins Ab Ripper CP90 ≅15 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.