This chart isn't for the faint hearted!
Abdominal workouts - Ab Workout, Anatomical Ab Exercises , The Plank
Legs Workout - 6 Mass Building Leg Exercises
Arms - Complete Arm Training Guide
HIIT -
- Minutes 1-4 (Warm-Up)Jog at about 50% effort
- Minute 5 (Workout Interval 1)Sprint 30 seconds at maximum effort Jog/Walk 30 seconds
- Minute 6 (Workout Interval 2)Sprint 30 seconds at maximum effortJog/Walk 30 seconds
- Minute 7 (Workout Interval 3)Sprint 30 seconds at maximum effortJog/Walk 30 seconds
- Minute 8 (Workout Interval 4)Sprint 30 seconds at maximum effortJog/Walk 30 seconds
- Minutes 9-12 (Cool-Down)Jog at about 50% effortRepeat x2It is your choice to either rest or run/swim on your Cardio Days.Have fun!