Workouts

Phase 12 Workouts

Instructions

As in Phase 11, this phase will also split Strength Training into an Upper Body Workout and a Lower Body Workout. We will still be Strength Training 4 times this week. You will do the upper body workout twice a week and the lower body workout twice a week.

Check your cheat sheet! The dumbbell workouts use undulating periodization. This means that you will use a different set and rep scheme each time you do the workout. Try adding more weight on the workouts where you are assigned a lower amount of reps.

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.

Download the cheat sheets

Upper Body Workout

Lower Body Workout

Suspension Trainer Workout

HIIT

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Phase 11 Workouts