This workout schedule is a Core de Force and 21 Day Fix Extreme hybrid. It’s a 3 day workout schedule and has workout days on Tuesday, Thursday and Saturday. The workout schedule is a 16 week beginner programme, which focuses on the whole body and getting it done.
10 years ago by lhanson99yahoo-com at http://workoutscheduler.net
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Week 1 | Day Off | MMA ShredCore de Force ≅37 mins | Day Off | Lower Fix Extreme21 Day Fix Extreme ≅30 mins | Day Off | Dirty 30 Extreme21 Day Fix Extreme ≅30 mins 5 Minute Core on the FloorCore de Force ≅5 mins | Day Off |
| Week 2 | Day Off | Pilates Fix Extreme21 Day Fix Extreme ≅30 mins | Day Off | Plyo Fix Extreme21 Day Fix Extreme ≅30 mins | Day Off | MMA SpeedCore de Force ≅27 mins Core KineticsCore de Force ≅16 mins | Day Off |
| Week 3 | Day Off | Power SculptCore de Force ≅37 mins | Day Off | Cardio Fix Extreme21 Day Fix Extreme ≅30 mins | Day Off | MMA PowerCore de Force ≅47 mins Core KineticsCore de Force ≅16 mins | Day Off |
| Week 4 | Day Off | Plyo Fix Extreme21 Day Fix Extreme ≅30 mins | Day Off | Cardio Fix Extreme21 Day Fix Extreme ≅30 mins | Day Off | MMA PowerCore de Force ≅47 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 | Day Off | MMA PlyoCore de Force ≅47 mins | Day Off | Dynamic StrengthCore de Force ≅47 mins | Day Off | MMA SpeedCore de Force ≅27 mins 5 Minute Core on the FloorCore de Force ≅5 mins | Day Off |
| Week 6 | Day Off | Pilates Fix Extreme21 Day Fix Extreme ≅30 mins | Day Off | Dirty 30 Extreme21 Day Fix Extreme ≅30 mins | Day Off | MMA PowerCore de Force ≅47 mins 5 Minute Core on the FloorCore de Force ≅5 mins | Day Off |
| Week 7 | Day Off | Upper Fix Extreme21 Day Fix Extreme ≅30 mins | Day Off | Plyo Fix Extreme21 Day Fix Extreme ≅30 mins | Day Off | Pilates Fix Extreme21 Day Fix Extreme ≅30 mins Core KineticsCore de Force ≅16 mins | Day Off |
| Week 8 | Day Off | Dirty 30 Extreme21 Day Fix Extreme ≅30 mins | Day Off | Plyo Fix Extreme21 Day Fix Extreme ≅30 mins | Day Off | MMA PlyoCore de Force ≅47 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 | Day Off | Cardio Fix Extreme21 Day Fix Extreme ≅30 mins | Day Off | Dirty 30 Extreme21 Day Fix Extreme ≅30 mins | Day Off | Yoga Fix Extreme21 Day Fix Extreme ≅30 mins 10 Minute Hardcore Abs21 Day Fix Extreme ≅10 mins | Day Off |
| Week 10 | Day Off | Cardio Fix Extreme21 Day Fix Extreme ≅30 mins | Day Off | MMA PlyoCore de Force ≅47 mins | Day Off | Dirty 30 Extreme21 Day Fix Extreme ≅30 mins Core KineticsCore de Force ≅16 mins | Day Off |
| Week 11 | Day Off | Lower Fix Extreme21 Day Fix Extreme ≅30 mins | Day Off | Cardio Fix Extreme21 Day Fix Extreme ≅30 mins | Day Off | Plyo Fix Extreme21 Day Fix Extreme ≅30 mins Core KineticsCore de Force ≅16 mins | Day Off |
| Week 12 | Day Off | Dirty 30 Extreme21 Day Fix Extreme ≅30 mins | Day Off | Yoga Fix Extreme21 Day Fix Extreme ≅30 mins | Day Off | Pilates Fix Extreme21 Day Fix Extreme ≅30 mins 10 Minute Hardcore Abs21 Day Fix Extreme ≅10 mins | Day Off |
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 13 | Day Off | Dirty 30 Extreme21 Day Fix Extreme ≅30 mins | Day Off | Cardio Fix Extreme21 Day Fix Extreme ≅30 mins | Day Off | Plyo Fix Extreme21 Day Fix Extreme ≅30 mins 5 Minute Core on the FloorCore de Force ≅5 mins | Day Off |
| Week 14 | Day Off | Dirty 30 Extreme21 Day Fix Extreme ≅30 mins | Day Off | Cardio Fix Extreme21 Day Fix Extreme ≅30 mins | Day Off | MMA PowerCore de Force ≅47 mins Core KineticsCore de Force ≅16 mins | Day Off |
| Week 15 | Day Off | Plyo Fix Extreme21 Day Fix Extreme ≅30 mins | Day Off | Cardio Fix Extreme21 Day Fix Extreme ≅30 mins | Day Off | Dirty 30 Extreme21 Day Fix Extreme ≅30 mins Core KineticsCore de Force ≅16 mins | Day Off |
| Week 16 | Day Off | Plyo Fix Extreme21 Day Fix Extreme ≅30 mins | Day Off | MMA PowerCore de Force ≅47 mins | Day Off | Dirty 30 Extreme21 Day Fix Extreme ≅30 mins 10 Minute Hardcore Abs21 Day Fix Extreme ≅10 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.
