Slow Post Covid workout
Workout for 16 weeks
5 years ago by lito_wun at http://workoutscheduler.net
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Week 1 | Lower Focus AlphaT25 Alpha ≅30 mins | Total Body Circuit AlphaT25 Alpha ≅30 mins | Day Off | Speed 1.0 AlphaT25 Alpha ≅29 mins | Shoulders/Arms Circuitliift4 ≅35 mins | Day Off | Day Off |
| Week 2 | Lower Focus AlphaT25 Alpha ≅30 mins | Total Body Circuit AlphaT25 Alpha ≅30 mins | Day Off | Speed 1.0 AlphaT25 Alpha ≅29 mins | Chest/Triceps – LIIFT 50/50liift4 ≅39 mins | Day Off | Day Off |
| Week 3 | Lower Focus AlphaT25 Alpha ≅30 mins | Total Body Circuit AlphaT25 Alpha ≅30 mins | Day Off | Cardio AlphaT25 Alpha ≅29 mins | Back/Biceps – LIIFT 50/50liift4 ≅36 mins | Day Off | Day Off |
| Week 4 | LIIFT4 Roll & Recoverliift4 ≅10 mins | Speed 2.0 BetaT25 Beta ≅29 mins | Day Off | LIIFT4 Stretchliift4 ≅9 mins | Core Cardio BetaT25 Beta ≅29 mins | Day Off | Day Off |
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 5 | Legs – LIIFT 50/50liift4 ≅39 mins | Chest/Triceps – LIIFT 50/50liift4 ≅39 mins | Day Off | Dynamic Core BetaT25 Beta ≅30 mins | Back/Biceps – Circuitliift4 ≅35 mins | Day Off | Day Off |
| Week 6 | Legs – LIIFT 50/50liift4 ≅39 mins | Back/Biceps – LIIFT 50/50liift4 ≅36 mins | Day Off | Core Cardio BetaT25 Beta ≅29 mins | Shoulders/Arms Circuitliift4 ≅35 mins | Day Off | Day Off |
| Week 7 | Legs – LIIFT 50/50liift4 ≅39 mins | Shoulders – LIIFT Intervalsliift4 ≅31 mins | Day Off | Dynamic Core BetaT25 Beta ≅30 mins | Upper Focus BetaT25 Beta ≅30 mins | Day Off | Day Off |
| Week 8 | The PyramidT25 Gamma ≅30 mins | Speed 3.0T25 Gamma ≅29 mins | Day Off | LIIFT4 Stretchliift4 ≅9 mins | The PyramidT25 Gamma ≅30 mins | Day Off | Day Off |
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 9 | Speed 3.0T25 Gamma ≅29 mins | Extreme CircuitT25 Gamma ≅30 mins | Day Off | Legs – LIIFT 50/50liift4 ≅39 mins | The PyramidT25 Gamma ≅30 mins | Day Off | Day Off |
| Week 10 | Speed 3.0T25 Gamma ≅29 mins | Extreme CircuitT25 Gamma ≅30 mins | Day Off | Legs – LIIFT 50/50liift4 ≅39 mins | Rip’T UpT25 Gamma ≅30 mins | Day Off | Day Off |
| Week 11 | Speed 3.0T25 Gamma ≅29 mins | Extreme CircuitT25 Gamma ≅30 mins | Day Off | Lower Focus AlphaT25 Alpha ≅30 mins | Rip’T UpT25 Gamma ≅30 mins | Day Off | Day Off |
| Week 12 | The PyramidT25 Gamma ≅30 mins | Speed 3.0T25 Gamma ≅29 mins | Day Off | StretchT25 Alpha T25 Beta T25 Gamma ≅25 mins | The PyramidT25 Gamma ≅30 mins | Day Off | Day Off |
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 13 | Speed 3.0T25 Gamma ≅29 mins | Rip’T UpT25 Gamma ≅30 mins | Day Off | Legs – LIIFT 50/50liift4 ≅39 mins | The PyramidT25 Gamma ≅30 mins | Day Off | Day Off |
| Week 14 | Speed 3.0T25 Gamma ≅29 mins | Extreme CircuitT25 Gamma ≅30 mins | Day Off | Lower Focus AlphaT25 Alpha ≅30 mins | Rip’T UpT25 Gamma ≅30 mins | Day Off | Day Off |
| Week 15 | Speed 3.0T25 Gamma ≅29 mins | The PyramidT25 Gamma ≅30 mins | Day Off | Lower Focus AlphaT25 Alpha ≅30 mins | Extreme CircuitT25 Gamma ≅30 mins | Day Off | Day Off |
| Week 16 | Speed 3.0T25 Gamma ≅29 mins | Rip’T UpT25 Gamma ≅30 mins | Day Off | StretchT25 Alpha T25 Beta T25 Gamma ≅25 mins | Speed 3.0T25 Gamma ≅29 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.