ENERGIZE & BURN WORKOUT PLAN A yoga, tai chi, Pilates workout that builds flexibility and strength...

download ENERGIZE & BURN WORKOUT PLAN A yoga, tai chi, Pilates workout that builds flexibility and strength and

of 11

  • date post

    27-Jan-2020
  • Category

    Documents

  • view

    0
  • download

    0

Embed Size (px)

Transcript of ENERGIZE & BURN WORKOUT PLAN A yoga, tai chi, Pilates workout that builds flexibility and strength...

  • 1

    ENERGIZE & BURN WORKOUT PLAN

    4 WEEKS

    30 MINUTES OR LESS

    CHOOSE YOUR DAILY WORKOUT

  • 1

    Anyone struggling to squeeze a daily sweat session into their schedule will love this 4-week workout plan. Jam-packed with short, sharp workouts, it’s perfect if you want to raise your heart rate and fuel your fitness without spending hours in your exercise gear.

    Follow this plan and each day you’ll exercise for less than 30 minutes – driving maximum results in minimum time.

    FLEXIBLE OPTIONS: YOU CHOOSE YOUR WORKOUT Each day you get two workout options so you can choose what works for your schedule - and your state of mind. This approach helps you experience a variety of LES MILLS™ workouts while building a routine that works for you, and that’s the secret to falling in love with fitness.

    You can learn more about Les Mills workouts on pages 6, 7, 8 of this plan.

    EXPERTLY DESIGNED FOR MAXIMUM RESULTS Developed in conjunction with Dr. Jinger Gottschall, Associate Professor as Penn State University (USA), this plan features:

    • An expertly curated combination of express workouts, each designed to drive maximum results in minimum time.

    • A focus on cardio fitness, while including strength and flexibility workouts, so you can be sure you’re following a well-balanced training regime.

    HOW FIT DO I NEED TO BE? • This workout guide caters for all abilities.

    • The workouts are 30 minutes or less but pack some serious punch - so regular exercisers will love the challenge.

    • If you want to reduce the intensity there are plenty of modifications available.

    • Those just starting out on their fitness journey should tailor the training by taking breaks where necessary and making the most of the options that feature in each workout.

    ABOUT THIS WORKOUT PLAN Start slow: Try not to do more than the

    plan specifies – by

    doing too much too

    soon you increase the

    risk of injury, not to

    mention frustration

    and the likelihood of

    giving up.

    TOP TIP:

  • 2

    WHAT CAN I EXPECT? • A focus on building cardio fitness and increasing calorie burn.

    • Choice – you choose the workout that suits you on the day.

    • A focus on building strength with light weights and bodyweight exercises.

    • Expert coaching that will help you perfect technique and boost results.

    WHAT EQUIPMENT IS NEEDED? Most of the workouts do not require equipment. However it’s helpful if you have the following for the strength building workouts:

    • A barbell and/or weight plates

    • A resistance band

    Choose the right motivation: You have a better chance of

    making a lifestyle

    change if you focus

    on what internal

    factors motivate you.

    Choose things like

    boosting energy,

    productivity or

    happiness - and you’ll

    find sticking

    to exercise will be

    much easier.

    TOP TIP:

    YOUR SUPPORT SQUAD Access round-the-clock motivation, inspiration, and advice by joining our LES MILLS On Demand Facebook group.

    Take part in the group by sharing your daily workout choice and why – you can post a pic or a video or simply comment!

    #FITFORYOU

    FOLLOW US ON INSTAGRAM @lesmillsondemand

    J O I N N O W

    https://www.facebook.com/groups/LMODsquad https://www.instagram.com/lesmillsondemand/

  • 3 Share your w

    eekly p rog

    ress on the LES M ILLS O

    n D em

    and Faceb ook G

    roup w ith the hashtag #FITFO

    RYO U

    .

    ENERGIZE & BURN

    1 D

    A Y

    01

    CARDIO – 30 M IN

    D A

    Y 02

    HIIT – 30 M IN

    D A

    Y 03

    RECOVERY DAY D

    A Y

    04

    CARDIO – 30 M IN

    D A

    Y 05

    HIIT – 30 M IN

    D A

    Y 06

    STRENGTH – 30 M IN

    D A

    Y 07

    RECOVERY DAY B

    O D

    YA T

    TA C

    K

    #97 E X

    PRESS

    LES M ILLS G

    RIT - N

    IN A

    W O

    RKO U

    T #01 LES M

    ILLS M INDFULNESS:

    M IN

    D FU

    LN ESS O

    F B RE

    ATH IN

    G B

    O D

    YA T

    TA C

    K

    #101 E X

    PRESS LES M

    ILLS G RIT

    #17 C A

    RD IO

    B O

    D YPU

    M P

    #107 E X

    PRESS B

    O D

    YB A

    LA N

    C E

    /B O

    D YFLO

    W

    #78 SH O

    RT OR

    OR OR

    OR OR

    OR OR

    B O

    D YC

    O M

    B A

    T #75 E

    X PRESS

    LES M

    ILLS SPRIN T

    #10

    LES M ILLS M

    IN D

    FU LN

    ESS: B

    O X

    IN G

    TH O

    U G

    H TS

    RPM

    #80 E

    X PRESS

    LES M

    ILLS SPRIN T

    #09

    C X

    W O

    R X

    #32

    B

    O D

    YB A

    LA N

    C E

    /B O

    D YFLO

    W

    H IP O

    PEN ERS #02

    2 D

    A Y

    08

    CARDIO – 30 M IN

    D A

    Y 09

    HIIT – 30 M IN

    D A

    Y 10

    RECOVERY DAY D

    A Y

    11

    CARDIO – 30 M IN

    D A

    Y 12

    HIIT – 30 M IN

    D A

    Y 13

    STRENGTH – 30 M IN

    D A

    Y 14

    RECOVERY DAY B

    O D

    YC O

    M B

    A T

    #69 E X

    PRESS LES M

    ILLS G RIT

    #26 STREN G

    TH LES M

    ILLS M IN

    DFULNESS: B

    RE A

    TH IN

    TH E B

    O D

    Y B

    O D

    YC O

    M B

    A T

    #73 E X

    PRESS LES M

    ILLS G RIT

    #22 PLYO B

    O D

    YPU M

    P #105 E

    X PRESS

    B O

    D YB

    A LA

    N C

    E /B

    O D

    YFLO W

    M

    O RN

    IN G

    EN ERG

    IZER #02 OR

    OR OR

    OR OR

    OR OR

    B O

    D YSTEP

    #112 E X

    PRESS

    LES M ILLS SPRIN

    T #02

    LES M

    ILLS M IN

    DFULNESS: N

    O TIN

    G TH

    O U

    G H

    TS

    B O

    D YA

    T TA

    C K

    #102 E

    X PRESS

    LES M

    ILLS G RIT

    #25 C A

    RD IO

    C

    X W

    O R

    X

    #31

    B O

    D YB

    A LA

    N C

    E /B

    O D

    YFLO W

    E

    V EN

    IN G

    C H

    ILL #01

    3 D

    A Y

    15

    CARDIO – 30 M IN

    D A

    Y 16

    HIIT – 30 M IN

    D A

    Y 17

    RECOVERY DAY D

    A Y

    18

    CARDIO – 30 M IN

    D A

    Y 19

    HIIT – 30 M IN

    D A

    Y 20

    STRENGTH – 30 M IN

    D A

    Y 21

    RECOVERY DAY B

    O D

    YC O

    M B

    A T

    #72 E X

    PRESS LES M

    ILLS G RIT

    #23 C A

    RD IO

    LES M ILLS M

    IN DFULNESS:

    TEN C

    O U

    N TS

    B O

    D YA

    T TA

    C K

    #99 E

    X PRESS

    LES M ILLS G

    RIT #21 PLYO

    B O

    D YPU

    M P

    #103 E xp

    ress B

    O D

    YB A

    LA N

    C E

    /B O

    D YFLO

    W

    #81 FLE X

    IB ILIT

    Y OR

    OR OR

    OR OR

    OR OR

    SH ’B

    A M

    #32 E

    X PRESS

    LES M

    ILLS SPRIN T

    #13

    LES M ILLS M

    IN DFULNESS:

    LA B

    ELLIN G

    TH O

    U G

    H TS

    RPM

    #78 E

    X PRESS

    LES M

    ILLS G RIT

    #20 STREN G

    TH

    C X

    W O

    R X

    #30

    B

    O D

    YB A

    LA N

    C E

    /B O

    D YFLO

    W

    #76 STREN G

    TH

    4 D

    A Y

    22

    CARDIO – 30 M IN

    D A

    Y 23

    HIIT – 30 M IN

    D A

    Y 24

    RECOVERY DAY D

    A Y

    25

    CARDIO – 30 M IN

    D A

    Y 26

    HIIT – 30 M IN

    D A

    Y 27

    STRENGTH – 30 M IN

    D A

    Y 28

    RECOVERY DAY B

    O D

    YC O

    M B

    A T

    #67 E X

    PRESS LES M

    ILLS G RIT

    #22 STREN G

    TH LES M

    ILLS M IN

    DFULNESS: PA

    RTS O F B

    RE A

    TH B

    O D

    YC O

    M B

    A T

    #71 E X

    PRESS LES M

    ILLS G RIT

    #17 C A

    RD IO

    B O

    D YPU

    M P

    #101 E X

    PRESS B

    O D

    YB A

    LA N

    C E

    /B O

    D YFLO

    W

    #78 FLE X

    IB ILIT

    Y OR

    OR OR

    OR OR

    OR OR

    B O

    D YSTEP

    #110 E X

    PRESS

    LES M ILLS SPRIN

    T #20

    LES M

    ILLS M IN

    DFULNESS: B

    O D

    Y SC A

    N 1

    B

    O D

    YA T

    TA C

    K

    #100 E X

    PRESS

    LES M ILLS SPRIN

    T #11

    C

    X W

    O R

    X

    #27

    B O