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Beginner/Intermediate Week 1 Machines and Dumbells Exercise Equipment Set 1: Reps/Wt Set 2: Reps/Wt CYCLE 1 4 minutes of Cardio Day 1 Squats Overhead Press Day 2/3 Squats Overhead Press CYCLE 2 4 minutes of Cardio Day 1 Lunges Lat Pull or Seated Row Day 2/3 Lunges Lat Pull or Seated Row CORE WORK 2 sets of 15 Crunches Bicycles CYCLE 3 4 minutes of Cardio Day 1 Leg Extension Bicep Curl Day 2/3 Leg Extension Bicep Curl CYCLE 4 4 minutes of Cardio Day 1 Leg Curl Chest Press Day 2/3 Leg Curl Chest Press CORE WORK 2 sets of 15 Crunches Bicycles STRETCH # of workouts ____________ Cal. burned____________ Weight Loss/Gain___________ Week 2 Machines and Dumbells Exercise Equipment Set 1: Reps/Wt Set 2: Reps/Wt CYCLE 1 4 minutes of Cardio Day 1 Squats Overhead Press Day 2/3 Squats Overhead Press CYCLE 2 4 minutes of Cardio Day 1 Lunges Lat Pull or Seated Row Day 2/3 Lunges Lat Pull or Seated Row CORE WORK 2 sets of 15 Crunches Bicycles CYCLE 3 4 minutes of Cardio Day 1 Leg Extension Bicep Curl Day 2/3 Leg Extension Bicep Curl CYCLE 4 4 minutes of Cardio Day 1 Leg Curl Chest Press Day 2/3 Leg Curl Chest Press CORE WORK 2 sets of 15 Crunches Bicycles STRETCH # of workouts ____________ Cal. burned____________ Weight Loss/Gain___________

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Page 1: Beginner/Intermediate - Pizza Hut Brand Blogblog.pizzahut.com/wp-content/uploads/2015/10/PH-15295-EFL-Begin… · Beginner/Intermediate. minimum 3 times for a minimum 30 minutes Day

Beginner/IntermediateWeek 1

Machines and Dumbells

Exercise Equipment Set 1: Reps/Wt

Set 2: Reps/Wt

CYCLE 1

4 minutes of Cardio

Day 1Squats

Overhead Press

Day 2/3

Squats

Overhead Press

CYCLE 2

4 minutes of Cardio

Day 1Lunges

Lat Pull or Seated Row

Day 2/3

LungesLat Pull or

Seated Row

CORE WORK

2 sets of 15CrunchesBicycles

CYCLE 3

4 minutes of Cardio

Day 1Leg Extension

Bicep Curl

Day 2/3

Leg Extension

Bicep Curl

CYCLE 4

4 minutes of Cardio

Day 1Leg Curl

Chest Press

Day 2/3

Leg Curl

Chest Press

CORE WORK

2 sets of 15CrunchesBicycles

STRETCH

# of workouts ____________ Cal. burned____________ Weight Loss/Gain___________

Week 2Machines and Dumbells

Exercise Equipment Set 1: Reps/Wt

Set 2: Reps/Wt

CYCLE 1

4 minutes of Cardio

Day 1Squats

Overhead Press

Day 2/3

Squats

Overhead Press

CYCLE 2

4 minutes of Cardio

Day 1Lunges

Lat Pull or Seated Row

Day 2/3

LungesLat Pull or

Seated Row

CORE WORK

2 sets of 15CrunchesBicycles

CYCLE 3

4 minutes of Cardio

Day 1Leg Extension

Bicep Curl

Day 2/3

Leg Extension

Bicep Curl

CYCLE 4

4 minutes of Cardio

Day 1Leg Curl

Chest Press

Day 2/3

Leg Curl

Chest Press

CORE WORK

2 sets of 15CrunchesBicycles

STRETCH

# of workouts ____________ Cal. burned____________ Weight Loss/Gain___________

Page 2: Beginner/Intermediate - Pizza Hut Brand Blogblog.pizzahut.com/wp-content/uploads/2015/10/PH-15295-EFL-Begin… · Beginner/Intermediate. minimum 3 times for a minimum 30 minutes Day

Week 1

minimum 3 times for a minimum 30 minutes

Day Cardio Exercise Duration Calories Burned

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 2

minimum 3 times for a minimum 30 minutes

Day Cardio Exercise Duration Calories Burned

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Beginner/Intermediate

Page 3: Beginner/Intermediate - Pizza Hut Brand Blogblog.pizzahut.com/wp-content/uploads/2015/10/PH-15295-EFL-Begin… · Beginner/Intermediate. minimum 3 times for a minimum 30 minutes Day

Week 3Bars/Bands

Exercise Equipment Set 1: Reps/Wt

Set 2: Reps/Wt

CYCLE 1

4 minutes of Cardio

Day 1Plie Squats

Chest Fly

Day 2/3

Plie Squats

Chest Fly

CYCLE 2

4 minutes of Cardio

Day 1Walking Lunges

Tricep Extension

Day 2/3

Walking Lunges

Tricep Extension

CORE WORK

2 sets of 15Stability Ball Crunch

Pushups1 minute Plank

CYCLE 3

4 minutes of Cardio

Day 1Side Lunges

Reverse Fly

Day 2/3

Side Lunges

Reverse Fly

CYCLE 4

4 minutes of Cardio

Day 1Deadlift

Lateral Raise

Day 2/3

Deadlift

Lateral Raise

CORE WORK

2 sets of 15Stability Ball Crunch

Pushups1 minute Plank

STRETCH

# of workouts ____________ Cal. burned____________ Weight Loss/Gain___________

Week 4Bars/Bands

Exercise Equipment Set 1: Reps/Wt

Set 2: Reps/Wt

CYCLE 1

4 minutes of Cardio

Day 1Plie Squats

Chest Fly

Day 2/3

Plie Squats

Chest Fly

CYCLE 2

4 minutes of Cardio

Day 1Walking Lunges

Tricep Extension

Day 2/3

Walking Lunges

Tricep Extension

CORE WORK

2 sets of 15Stability Ball Crunch

Pushups1 minute Plank

CYCLE 3

4 minutes of Cardio

Day 1Side Lunges

Reverse Fly

Day 2/3

Side Lunges

Reverse Fly

CYCLE 4

4 minutes of Cardio

Day 1Deadlift

Lateral Raise

Day 2/3

Deadlift

Lateral Raise

CORE WORK

2 sets of 15Stability Ball Crunch

Pushups1 minute Plank

STRETCH

# of workouts ____________ Cal. burned____________ Weight Loss/Gain___________

Beginner/Intermediate

Page 4: Beginner/Intermediate - Pizza Hut Brand Blogblog.pizzahut.com/wp-content/uploads/2015/10/PH-15295-EFL-Begin… · Beginner/Intermediate. minimum 3 times for a minimum 30 minutes Day

Week 3

minimum 3 times for a minimum 30 minutes

Day Cardio Exercise Duration Calories Burned

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 4

minimum 3 times for a minimum 30 minutes

Day Cardio Exercise Duration Calories Burned

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Beginner/Intermediate

Page 5: Beginner/Intermediate - Pizza Hut Brand Blogblog.pizzahut.com/wp-content/uploads/2015/10/PH-15295-EFL-Begin… · Beginner/Intermediate. minimum 3 times for a minimum 30 minutes Day

Week 5 Medicine And Stability Balls

Exercise Equipment Set 1: Reps/Wt

Set 2: Reps/Wt

CYCLE 1

5 minutes Cardio

Day 1

1 min Squat 1 min

Overhead Press1 min

Alternating Lunges1 min Bicep Curls

1 min Bicycles

Day 2/3

1 min Squat 1 min

Overhead Press1 min

Alternating Lunges1 min Bicep Curls

1 min Bicycles

CYCLE 2

4 minutes Cardio

Day 1

1 min Side Lunge Right Leg

1 min Chest Fly1 min Side Lunge

Left Leg1 min Plank

Day 2/3

1 min Side Lunge Right Leg

1 min Chest Fly1 min Side Lunge

Left Leg1 min Plank

Exercise Equipment Set 1: Reps/Wt

Set 2: Reps/Wt

CYCLE 3

3 minutes Cardio

Day 1

1 min Walking Lunges

1 min Reverse Fly1 min Plie Squats

Day 2/3

1 min Walking Lunges

1 min Reverse Fly1 min Plie Squats

CYCLE 4

2 minutes Cardio

Day 11 min Deadlifts

1 min Lateral Raises

Day 2/3

1 min Deadlifts1 min

Lateral Raises

CYCLE 5

1 minute Cardio

Day 11 min Squat with Overhead Press

Day 2/3

1 min Squat with Overhead Press

CORE WORK

2 sets of 15-20

Pushups

STRETCH

# of workouts ____________ Cal. burned____________ Weight Loss/Gain___________

Beginner/Intermediate

Page 6: Beginner/Intermediate - Pizza Hut Brand Blogblog.pizzahut.com/wp-content/uploads/2015/10/PH-15295-EFL-Begin… · Beginner/Intermediate. minimum 3 times for a minimum 30 minutes Day

minimum 3 times for a minimum 30 minutes

Day Cardio Exercise Duration Calories Burned

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 5

Beginner/Intermediate

Page 7: Beginner/Intermediate - Pizza Hut Brand Blogblog.pizzahut.com/wp-content/uploads/2015/10/PH-15295-EFL-Begin… · Beginner/Intermediate. minimum 3 times for a minimum 30 minutes Day

Week 6 Medicine And Stability Balls

Exercise Equipment Set 1: Reps/Wt

Set 2: Reps/Wt

CYCLE 1

5 minutes Cardio

Day 1

1 min Squat 1 min

Overhead Press1 min

Alternating Lunges1 min Bicep Curls

1 min Bicycles

Day 2/3

1 min Squat 1 min

Overhead Press1 min

Alternating Lunges1 min Bicep Curls

1 min Bicycles

CYCLE 2

4 minutes Cardio

Day 1

1 min Side Lunge Right Leg

1 min Chest Fly1 min Side Lunge

Left Leg1 min Plank

Day 2/3

1 min Side Lunge Right Leg

1 min Chest Fly1 min Side Lunge

Left Leg1 min Plank

Exercise Equipment Set 1: Reps/Wt

Set 2: Reps/Wt

CYCLE 3

3 minutes Cardio

Day 1

1 min Walking Lunges

1 min Reverse Fly1 min Plie Squats

Day 2/3

1 min Walking Lunges

1 min Reverse Fly1 min Plie Squats

CYCLE 4

2 minutes Cardio

Day 11 min Deadlifts

1 min Lateral Raises

Day 2/3

1 min Deadlifts1 min

Lateral Raises

CYCLE 5

1 minute Cardio

Day 11 min Squat with Overhead Press

Day 2/3

1 min Squat with Overhead Press

CORE WORK

2 sets of 15-20

Pushups

STRETCH

# of workouts ____________ Cal. burned____________ Weight Loss/Gain___________

Beginner/Intermediate

Page 8: Beginner/Intermediate - Pizza Hut Brand Blogblog.pizzahut.com/wp-content/uploads/2015/10/PH-15295-EFL-Begin… · Beginner/Intermediate. minimum 3 times for a minimum 30 minutes Day

minimum 3 times for a minimum 30 minutes

Day Cardio Exercise Duration Calories Burned

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 6

Beginner/Intermediate

Page 9: Beginner/Intermediate - Pizza Hut Brand Blogblog.pizzahut.com/wp-content/uploads/2015/10/PH-15295-EFL-Begin… · Beginner/Intermediate. minimum 3 times for a minimum 30 minutes Day

Week 7 Medicine And Stability Balls

# of workouts ____________ Cal. burned____________ Weight Loss/Gain___________

Exercise Equipment Set 1: Reps/Wt

Set 2: Reps/Wt

CYCLE 1

5 minutes Cardio

Day 1

1 min Squat 1 min

Overhead Press1 min

Alternating Lunges1 min Bicep Curls

1 min Bicycles

Day 2/3

1 min Squat 1 min

Overhead Press1 min

Alternating Lunges1 min Bicep Curls

1 min Bicycles

CYCLE 2

4 minutes Cardio

Day 1

1 min Side Lunge Right Leg

1 min Chest Fly1 min Side Lunge

Left Leg1 min Plank

Day 2/3

1 min Side Lunge Right Leg

1 min Chest Fly1 min Side Lunge

Left Leg1 min Plank

Exercise Equipment Set 1: Reps/Wt

Set 2: Reps/Wt

CYCLE 3

3 minutes Cardio

Day 1

1 min Walking Lunges

1 min Reverse Fly1 min Plie Squats

Day 2/3

1 min Walking Lunges

1 min Reverse Fly1 min Plie Squats

CYCLE 4

2 minutes Cardio

Day 11 min Deadlifts

1 min Lateral Raises

Day 2/3

1 min Deadlifts1 min

Lateral Raises

CYCLE 5

1 minute Cardio

Day 11 min Squat with Overhead Press

Day 2/3

1 min Squat with Overhead Press

CORE WORK

2 sets of 15-20

Pushups

STRETCH

Beginner/Intermediate

Page 10: Beginner/Intermediate - Pizza Hut Brand Blogblog.pizzahut.com/wp-content/uploads/2015/10/PH-15295-EFL-Begin… · Beginner/Intermediate. minimum 3 times for a minimum 30 minutes Day

minimum 3 times for a minimum 30 minutes

Day Cardio Exercise Duration Calories Burned

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 7

Beginner/Intermediate

Page 11: Beginner/Intermediate - Pizza Hut Brand Blogblog.pizzahut.com/wp-content/uploads/2015/10/PH-15295-EFL-Begin… · Beginner/Intermediate. minimum 3 times for a minimum 30 minutes Day

Week 8Balance

Exercise Equipment Set 1: Reps/Wt

Set 2: Reps/Wt

CYCLE 1

3 minutes of Cardio

Day 1

1 min Squat 1 min

Overhead Press 1 min Squat with Overhead Press

Day 2/3

1 min Squat 1 min

Overhead Press 1 min Squat with Overhead Press

CYCLE 2

3 minutes of Cardio

Day 1

1 min Deadlift1 min Bicep Curl

1 min Deadlift with Bicep Curl

Day 2/3

1 min Deadlift1 min Bicep Curl

1 min Deadlift with Bicep Curl

CYCLE 3

3 minutes of Cardio

Day 1

1 min Plie Squats1 min Upright Row1 min Plie Squats with Upright Row

Day 2/3

1 min Plie Squats1 min Upright Row1 min Plie Squats with Upright Row

Exercise Equipment Set 1: Reps/Wt

Set 2: Reps/Wt

CYCLE 4

3 minutes of Cardio

Day 1

1 min Lunges1 min Lateral

Raises1 min Lunges with

Lateral Raise

Day 2/3

1 min Lunges1 min Lateral

Raises1 min Lunges with

Lateral Raise

CYCLE 5

3 minutes of Cardio

Day 1

1 min Side Lunges1 min Overhead Tricep Extension

1 min Side Lunges with Tricep Extension

Day 2/3

1 min Side Lunges

1 min Overhead Tricep Extension

1 min Side Lunges with Tricep Extension

CORE WORK

2 sets of 15-20 Ball Transfers/Pushups

STRETCH

# of workouts ____________ Cal. burned____________ Weight Loss/Gain___________

Beginner/Intermediate

Page 12: Beginner/Intermediate - Pizza Hut Brand Blogblog.pizzahut.com/wp-content/uploads/2015/10/PH-15295-EFL-Begin… · Beginner/Intermediate. minimum 3 times for a minimum 30 minutes Day

minimum 3 times for a minimum 30 minutes

Day Cardio Exercise Duration Calories Burned

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 8

Beginner/Intermediate

Page 13: Beginner/Intermediate - Pizza Hut Brand Blogblog.pizzahut.com/wp-content/uploads/2015/10/PH-15295-EFL-Begin… · Beginner/Intermediate. minimum 3 times for a minimum 30 minutes Day

Week 9Balance

Exercise Equipment Set 1: Reps/Wt

Set 2: Reps/Wt

CYCLE 1

3 minutes of Cardio

Day 1

1 min Squat 1 min

Overhead Press 1 min Squat with Overhead Press

Day 2/3

1 min Squat 1 min

Overhead Press 1 min Squat with Overhead Press

CYCLE 2

3 minutes of Cardio

Day 1

1 min Deadlift1 min Bicep Curl

1 min Deadlift with Bicep Curl

Day 2/3

1 min Deadlift1 min Bicep Curl

1 min Deadlift with Bicep Curl

CYCLE 3

3 minutes of Cardio

Day 1

1 min Plie Squats1 min Upright Row1 min Plie Squats with Upright Row

Day 2/3

1 min Plie Squats1 min Upright Row1 min Plie Squats with Upright Row

Exercise Equipment Set 1: Reps/Wt

Set 2: Reps/Wt

CYCLE 4

3 minutes of Cardio

Day 1

1 min Lunges1 min Lateral

Raises1 min Lunges with

Lateral Raise

Day 2/3

1 min Lunges1 min Lateral

Raises1 min Lunges with

Lateral Raise

CYCLE 5

3 minutes of Cardio

Day 1

1 min Side Lunges1 min Overhead Tricep Extension

1 min Side Lunges with Tricep Extension

Day 2/3

1 min Side Lunges

1 min Overhead Tricep Extension

1 min Side Lunges with Tricep Extension

CORE WORK

2 sets of 15-20 Ball Transfers/Pushups

STRETCH

# of workouts ____________ Cal. burned____________ Weight Loss/Gain___________

Beginner/Intermediate

Page 14: Beginner/Intermediate - Pizza Hut Brand Blogblog.pizzahut.com/wp-content/uploads/2015/10/PH-15295-EFL-Begin… · Beginner/Intermediate. minimum 3 times for a minimum 30 minutes Day

minimum 3 times for a minimum 30 minutes

Day Cardio Exercise Duration Calories Burned

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 9

Beginner/Intermediate

Page 15: Beginner/Intermediate - Pizza Hut Brand Blogblog.pizzahut.com/wp-content/uploads/2015/10/PH-15295-EFL-Begin… · Beginner/Intermediate. minimum 3 times for a minimum 30 minutes Day

Week 10

Exercise Equipment Set 1: Reps/Wt

Set 2: Reps/Wt

CYCLE 1

3 minutes Cardio

Day 1

1 min Step Ups Right Leg

1 min Pushups

1 min Step Ups Left Leg

Day 2/3

1 min Step Ups Right Leg

1 min Pushups

1 min Step Ups Left Leg

CYCLE 2

2 minutes Cardio

Day 1

1 min Split Lunges Right Leg

1 min Split Lunges Left Leg

Day 2/3

1 min Split Lunges Right Leg

1 min Split Lunges Left Leg

CYCLE 3

1 minute Cardio

Day 11 min

Madonna Arms

Day 2/3

1 min Madonna Arms

Exercise Equipment Set 1: Reps/Wt

Set 2: Reps/Wt

CYCLE 4

3 minutes Cardio

Day 1

1 min Step Ups Right Leg

1 min Weighted Pullover

1 min Step Ups Left Leg

Day 2/3

1 min Step Ups Right Leg

1 min Weighted Pullover

1 min Step Ups Left Leg

CYCLE 5

2 minutes Cardio

Day 1

1 min Side Lunges Right Leg

1 min Side Lunges Left Leg

Day 2/3

1 min Side Lunges Right Leg

1 min Side Lunges Left Leg

CYCLE 6

1 minute Cardio

Day 1 1 min Tricep Dips

Day 2/3

1 min Tricep Dips

CORE WORK

Do The Below For 1 min Each:

Plank, Superman, Side Plank (Right And Left)

STRETCH

# of workouts ____________ Cal. burned____________ Weight Loss/Gain___________

Beginner/Intermediate

Page 16: Beginner/Intermediate - Pizza Hut Brand Blogblog.pizzahut.com/wp-content/uploads/2015/10/PH-15295-EFL-Begin… · Beginner/Intermediate. minimum 3 times for a minimum 30 minutes Day

minimum 3 times for a minimum 30 minutes

Day Cardio Exercise Duration Calories Burned

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 10

Beginner/Intermediate

Page 17: Beginner/Intermediate - Pizza Hut Brand Blogblog.pizzahut.com/wp-content/uploads/2015/10/PH-15295-EFL-Begin… · Beginner/Intermediate. minimum 3 times for a minimum 30 minutes Day

Exercise Equipment Set 1: Reps/Wt

Set 2: Reps/Wt

CYCLE 1

3 minutes Cardio

Day 1

1 min Step Ups Right Leg with

Overhead Press1 min Pushups 1 min Step Ups Left Leg with

Overhead Press

Day 2/3

1 min Step Ups Right Leg with

Overhead Press1 min Pushups 1 min Step Ups Left Leg with

Overhead Press

CYCLE 2

2 minutes Cardio

Day 1

1 min Split Lunges Right Leg with Lateral Raise

1 min Split Lunges Left Leg with Lateral Raise

Day 2/3

1 min Split Lunges Right Leg with Lateral Raise

1 min Split Lunges Left Leg with Lateral Raise

CYCLE 3

1 minute Cardio

Day 11 min

Madonna ArmsDay 2/3

1 min Madonna Arms

Exercise Equipment Set 1: Reps/Wt

Set 2: Reps/Wt

CYCLE 4

3 minutes Cardio

Day 1

1 min Step Ups Right Leg with

Bicep Curl1 min Weighted

Pullover1 min Step Ups Left Leg With

Bicep Curl

Day 2/3

1 min Step Ups Right Leg with

Bicep Curl1 min Weighted

Pullover1 min Step Ups Left Leg With

Bicep Curl

CYCLE 5

2 minutes Cardio

Day 1

1 min Side Lunges Right Leg with

Tricep Extension1 min Side Lunges

Left Leg with Tricep Extension

Day 2/3

1 min Side Lunges Right Leg with

Tricep Extension1 min Side Lunges

Left Leg with Tricep Extension

CYCLE 6

1 minute Cardio

Day 1 1 min Tricep Dips

Day 2/3

1 min Tricep Dips

CORE WORK

Do The Below For 1 min Each:

Plank, Superman, Side Plank (Right And Left)

STRETCH

Week 11

# of workouts ____________ Cal. burned____________ Weight Loss/Gain___________

Beginner/Intermediate

Page 18: Beginner/Intermediate - Pizza Hut Brand Blogblog.pizzahut.com/wp-content/uploads/2015/10/PH-15295-EFL-Begin… · Beginner/Intermediate. minimum 3 times for a minimum 30 minutes Day

minimum 3 times for a minimum 30 minutes

Day Cardio Exercise Duration Calories Burned

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 11

Beginner/Intermediate

Page 19: Beginner/Intermediate - Pizza Hut Brand Blogblog.pizzahut.com/wp-content/uploads/2015/10/PH-15295-EFL-Begin… · Beginner/Intermediate. minimum 3 times for a minimum 30 minutes Day

Week 12Exercise Equipment Set 1:

Reps/WtSet 2:

Reps/Wt

CYCLE 1

3 minutes Cardio

Day 1

1 min Step Ups Right Leg with

Overhead Press1 min Pushups 1 min Step Ups Left Leg with

Overhead Press

Day 2/3

1 min Step Ups Right Leg with

Overhead Press1 min Pushups 1 min Step Ups Left Leg with

Overhead Press

CYCLE 2

2 minutes Cardio

Day 1

1 min Split Lunges Right Leg with Lateral Raise

1 min Split Lunges Left Leg with Lateral Raise

Day 2/3

1 min Split Lunges Right Leg with Lateral Raise

1 min Split Lunges Left Leg with Lateral Raise

CYCLE 3

1 minute Cardio

Day 11 min

Madonna ArmsDay 2/3

1 min Madonna Arms

Exercise Equipment Set 1: Reps/Wt

Set 2: Reps/Wt

CYCLE 4

3 minutes Cardio

Day 1

1 min Step Ups Right Leg with

Bicep Curl1 min Weighted

Pullover1 min Step Ups Left Leg With

Bicep Curl

Day 2/3

1 min Step Ups Right Leg with

Bicep Curl1 min Weighted

Pullover1 min Step Ups Left Leg With

Bicep Curl

CYCLE 5

2 minutes Cardio

Day 1

1 min Side Lunges Right Leg with

Tricep Extension1 min Side Lunges

Left Leg with Tricep Extension

Day 2/3

1 min Side Lunges Right Leg with

Tricep Extension1 min Side Lunges

Left Leg with Tricep Extension

CYCLE 6

1 minute Cardio

Day 1 1 min Tricep Dips

Day 2/3

1 min Tricep Dips

CORE WORK

Do The Below For 1 min Each:

Plank, Superman, Side Plank (Right And Left)

STRETCH# of workouts ____________ Cal. burned____________ Weight Loss/Gain___________

Beginner/Intermediate

Page 20: Beginner/Intermediate - Pizza Hut Brand Blogblog.pizzahut.com/wp-content/uploads/2015/10/PH-15295-EFL-Begin… · Beginner/Intermediate. minimum 3 times for a minimum 30 minutes Day

minimum 3 times for a minimum 30 minutes

Day Cardio Exercise Duration Calories Burned

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 12

Beginner/Intermediate