3-WEEK WORKOUT SPLIT

WEEK 1 / DEC 21-27

MONDAY

Lower Emphasis /

Core

FRIDAY

Small Muscle Groups /

Core / Tabata

TUESDAY

Upper Emphasis /

Core

SATURDAY

Full Body /

HIIT

WEDNESDAY

Cardio / Calisthenics

HIIT / Core

SUNDAY

TBD

THURSDAY

Lower Emphasis /

Core

WEEK 2 / DEC 28-JAN 3

MONDAY

Upper Emphasis /

Core

FRIDAY

Lower Emphasis /

Core

TUESDAY

Lower Emphasis /

Core

SATURDAY

Full Body /

HIIT

WEDNESDAY

Small Muscle Groups /

Core / Tabata

SUNDAY

TBD

THURSDAY

Full Body

Calisthenics

WEEK 3 / JAN 4-10

MONDAY

Full Body /

HIIT

FRIDAY

Upper Emphasis /

Core

TUESDAY

Small Muscle Groups /

Core / Tabata

SATURDAY

Full Body /

HIIT

WEDNESDAY

Lower Emphasis /

Core

SUNDAY

TBD

THURSDAY

Full Body /

HIIT

 Lower

Emphasis /

Core

 Leg Day (Quads,

Hamstrings, Glutes)

 and Core

 Upper

Emphasis /

Core

 Chest, Back,

and Core

 Cardio Calisthenics HIIT / Core

 Body Weight or Banded Exercises

with Core

 Small Muscle Groups /

Core

Biceps, Triceps,

Shoulders,

Abductors, Calf

 Full Body

HIIT

Everything is

Fair Game

 

 Lower

Emphasis /

Core

 Leg Day (Quads,

Hamstrings, Glutes)

 and Core

 Upper

Emphasis /

Core

 Chest, Back,

and Core

 Cardio Calisthenics HIIT / Core

 Body Weight or Banded Exercises

with Core

 Small Muscle Groups /

Core

Biceps, Triceps,

Shoulders,

Abductors, Calf

 Full Body

HIIT

Everything is

Fair Game

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