You may alternate between Strength Workout A, Strength Workout B, and the Suspension Trainer Workout. You may also do Suspension Training 3 times a week and omit the Strength Workouts entirely.
In Phase 7, the dumbbell workouts are split into light weight workouts and heavy workouts. For workout A, you will do more reps with lighter weights. For workout B, you will do fewer reps with heavier weights.
HIIT
You can choose to do Bodyweight HIIT or you may prefer to do your HIIT workout on a cardio machine like an elliptical trainer, stationary bike, or treadmill. Bodyweight HIIT workouts tend to be higher-impact, which may make them uncomfortable if you have injuries or a lot of weight to lose. It’s ok to send me a message and ask for modifications! Also, you may find that doing HIIT on a cardio machine is more comfortable.
3 workouts a week:
Do a Strength Workout three days/week on nonconsecutive days, alternating between workouts if possible.
Follow each Strength Workout with 15 minutes of HIIT, which you can do at home or the gym.
5 workouts a week:
Do a Strength Workout three days/week on nonconsecutive days, alternating between workouts if possible.
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.