For phases 11 & 12, we will split up our Strength Training into an Upper Body Workout and a Lower Body Workout. We will also increase the number of times we Strength Train each week from 3 to 4.
Strength Workouts
Do both the Upper Body Workout and the Lower Body Workout twice a week.
You may also do Suspension Training and omit the Strength Workouts entirely.
HIIT
For this phase, our HIIT will incorporate light dumbbell work. This is a type of HIIT workout is called “Lift Weights Faster” and it will really get your heart going.
4 workouts a week:
Do both Upper Body Workout and Lower Body Workout twice each week, alternating between workouts will allow you to workout on consecutive days.
Follow each Strength Workout with 15 minutes of HIIT, which you can do at home or the gym.
6 workouts a week:
Do both Upper Body Workout and Lower Body Workout twice each week, alternating between workouts will allow you to workout on consecutive days.
On two additional days each week, do 15-20 minutes of HIIT at home or the gym.
Remember, don’t hesitate to pause a video to visit the tutorials section if you need extra help with a particular exercise.