Day Workout Type Time 1 Strength Training 60 min 2 HIIT 20 min 3 Strength Training 60 min 4 Cardio 45 min 5 Active Recovery 30 min 6 Strength Training 60 min 7 Active Recovery 30 min Strength Training Routine For each exercise, perform 3 sets of 12 reps with 60 seconds of rest in between sets. Squats Stand straight with your feet shoulder-width apart. Bend your arms at the elbows and clasp your hands in front of your chest. Pushing into your heels, bend at the knees and sit back, as if into a chair. Lower yourself until your thighs are parallel to the floor. Push through your heels back to a standing position. Push-Ups Begin on all fours with your legs extended, feet shoulder-width apart. Place your hands directly below your shoulders and fully extend your arms. Bend your elbows outward and use your arms to lower your chest to just a couple of inches above the floor. Push back to starting position. Look at the floor the entire time. Dumbbell Curls Stand tall with your feet shoulder-width apart. Hold a dumbbell in each hand with your arms by your sides, palms facing away from you. Make sure to keep your torso completely still as you curl the weights up to your chin using your biceps. Pause briefly, then slowly lower to the starting position. Reverse Lunges Stand tall with your hands at your sides. Keep your chest straight throughout this exercise. With your right leg, take a large step backward and lower yourself by bending at the knees. Your left thigh and right calf should both be parallel to the floor. Pause for a second, then push into your left heel to return to starting position. Planks Begin on all fours on a mat. Then, extend your legs fully and bend your elbows at 90-degrees so that your forearms are resting on the floor. Your elbows should be directly underneath your shoulders. Make sure your feet are together with only your toes touching the floor. Face the mat. Engage your core and low back muscles. Be sure to keep your body in a straight line from your head to your heels. Mountain Climbers Place your hands and feet on the ground in a push-up position. Your hands should be slightly wider than your shoulders. Bring one knee at a time up to your chest while staying in push-up position. Keep alternating legs and moving them continuously to your chest and back for 30 seconds. Perform 2 to 4 sets with a minute of rest in between. HIIT Routine Complete 1 full set of these exercises, then repeat 4 times. Each round lasts 1 minute. Perform each exercise at moderate intensity for 30 seconds, high intensity for 20 seconds and all out intensity for 10 seconds. Rest for 60 seconds between each exercise. High Knees Begin in a standing position. Then, begin to run in place, pumping your arms and bringing your legs to hip height so that they are parallel to the ground. Plank Jack Begin on all fours with your arms extended directly beneath your shoulders and your legs extended fully so that you are balancing on your toes. Brace your core. Then, without moving your upper body, jump your feet out to the sides so that they land about three feet apart. Jump them back together. 180-Degree Squat Start with your feet shoulder width apart, arms at your sides. Bending at the knees, push through your heels and squat down until your thighs are parallel to the floor. Then, again pushing through the heels, explode upwards into the air, turn fully around and land in another squat. Continue reversing the direction of your jumps each time. Squat Thrust Stand tall with your feet hip-distance apart, arms at your sides. Bend your knees, swing your arms back and jump off the ground as high as possible. When you land, bend your knees, place your hands on the floor in front of you, directly beneath your shoulders, and jump your feet back so that you land in a push-up position. Bend your elbows and lower your chest to perform a push-up. Jump both feet forward and stand. Cardio Jog, swim, kayak or perform another cardio workout for 45 minutes, including 5 minutes of warm up at the beginning and 5 minutes of cool down at the end. Active Recovery Active recovery means engaging in light physical activity, such as yoga or walking, on rest days.