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Free HIIT Workouts Lower body beginners
Free HIIT Workouts Upper body beginners
Free Core HIIT workout beginners
Free HIIT Workouts Cardio beginners
Intermediate
Free Lower body HIIT workout
Free HIIT Workouts Upper body
Free Core HIIT workout
Free HIIT Workouts Cardio
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Free HIIT Workouts Lower body & Core advanced
Free HIIT Workouts Upper body & Core advanced
Free HIIT Workouts Cardio advanced
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Exercise Program
Program #1
Beginners
#1 Day 1 Lower body beginners
#1 Day 2 Upper body beginners
#1 Day 3 Core beginners OR Cardio of your choice
#1 Day 3 Cardio circuit beginners
#1 Day 4 Lower body beginners
#1 Day 5 Upper body beginners
#1 Day 6 Core beginners OR Cardio of your choice
#1 Day 6 Cardio circuit beginners
Intermediate
#1 Day 1 Lower body
#1 Day 2 Upper body
#1 Day 3 Core OR Cardio of your choice
#1 Day 3 Cardio circuit
#1 Day 4 Lower body
#1 Day 5 Upper body
#1 Day 6 Core OR Cardio of your choice
#1 Day 6 Cardio circuit
Advanced
#1 Day 1 Lower body & Core advanced
#1 Day 2 Upper body & Core advanced
#1 Day 3 Cardio circuit advanced
#1 Day 4 Lower body & Core advanced
#1 Day 5 Upper body & Core advanced
#1 Day 6 Cardio circuit advanced
Program #2
Beginners
#2 Day 1 Lower body beginners
#2 Day 2 Upper body beginners
#2 Day 3 Core beginners OR Cardio of your choice
#2 Day 3 Cardio circuit beginners
#2 Day 4 Lower body beginners
#2 Day 5 Upper body beginners
#2 Day 6 Core beginners OR Cardio of your choice
#2 Day 6 Cardio circuit beginners HIIT
Intermediate
#2 Day 1 Lower body
#2 Day 2 Upper body
#2 Day 3 Core OR Cardio of your choice
#2 Day 3 Cardio circuit
#2 Day 4 Lower body
#2 Day 5 Upper body
#2 Day 6 Core OR Cardio of your choice
#2 Day 6 Cardio circuit HIIT
Advanced
#2 Day 1 Lower body & Core advanced
#2 Day 2 Upper body & Core advanced
#2 Day 3 Cardio circuit advanced
#2 Day 4 Lower body & Core advanced
#2 Day 5 Upper body & Core advanced
#2 Day 6 Cardio circuit advanced HIIT
Program #3
Beginners
#3 Day 1 Lower body beginners HIIT
#3 Day 2 Upper body beginners
#3 Day 3 Core beginners OR Cardio of your choice
#3 Day 3 Cardio circuit beginners
#3 Day 4 Lower body beginners
#3 Day 5 Upper body beginners
#3 Day 6 Core beginners OR Cardio of your choice
#3 Day 6 Cardio circuit beginners
Intermediate
#3 Day 1 Lower body HIIT
#3 Day 2 Upper body HIIT
#3 Day 3 Core OR Cardio of your choice
#3 Day 3 Cardio circuit
#3 Day 4 Lower body
#3 Day 5 Upper body
#3 Day 6 Core OR Cardio of your choice
#3 Day 6 Cardio circuit
Advanced
#3 Day 1 Lower body & Core advanced
#3 Day 2 Upper body & Core advanced
#3 Day 3 Cardio circuit advanced
#3 Day 4 Lower body & Core advanced HIIT
#3 Day 5 Upper body & Core advanced
#3 Day 6 Cardio circuit advanced
Program #4
Beginners
#4 Day 1 Lower body beginners
#4 Day 2 Upper body beginners
#4 Day 3 Core beginners OR Cardio of your choice
#4 Day 3 Cardio beginners
#4 Day 4 Lower body beginners
#4 Day 5 Upper body beginners
#4 Day 6 Core beginners OR Cardio of your choice
Intermediate
#4 Day 1 Lower body
#4 Day 2 Upper body
#4 Day 3 Core OR Cardio of your choice
#4 Day 3 Cardio
#4 Day 4 Lower body
#4 Day 5 Upper body
#4 Day 6 Core OR Cardio of your choice
Advanced
#4 Day 1 Lower body & Core advanced
#4 Day 2 Upper body & core advanced
#4 Day 3 Cardio circuit advanced
#4 Day 4 Lower body & Core advanced
#4 Day 5 Upper body & Core advanced
#4 Day 6 Cardio circuit advanced
Program #5
Beginners
#5 Day 1 Lower body beginners HIIT
#5 Day 2 Upper body beginners HIIT
#5 Day 3 Core beginners HIIT OR Cardio of your choice
#5 Day 3 Cardio beginners HIIT
#5 Day 4 Lower body beginners HIIT
#5 Day 5 Upper body beginners HIIT
#5 Day 6 Core beginners HIIT OR Cardio of your choice
#5 Day 6 Cardio beginners HIIT
Intermediate
#5 Day 1 Lower body HIIT
#5 Day 2 Upper body HIIT
#5 Day 3 Core HIIT OR Cardio of your choice
#5 Day 3 Cardio HIIT
#5 Day 4 Lower body HIIT
#5 Day 5 Upper body HIIT
#5 Day 6 Core HIIT OR Cardio of your choice
#5 Day 6 Cardio HIIT
Advanced
#5 Day 1 Lower body & core advanced HIIT
#5 Day 2 Upper body & core advanced HIIT
#5 Day 3 Cardio advanced HIIT
#5 Day 4 Lower body & core advanced
#5 Day 5 Upper body & core advanced HIIT
#5 Day 6 Cardio advanced HIIT
Program #6
Beginners
#6 Day 1 Lower body beginners HIIT
#6 Day 2 Upper body beginners HIIT
#6 Day 3 Core beginners HIIT OR Cardio of your choice
#6 Day 3 Cardio beginners HIIT
#6 Day 4 Lower body beginners HIIT
#6 Day 5 Upper body beginners HIIT
#6 Day 6 Core beginners HIIT OR Cardio of your choice
#6 Day 6 Cardio beginners HIIT
Intermediate
#6 Day 1 Lower body HIIT
#6 Day 2 Upper body HIIT
#6 Day 3 Core HIIT OR Cardio of your choice
#6 Day 3 Cardio HIIT
#6 Day 4 Lower body HIIT
#6 Day 5 Upper body HIIT
#6 Day 6 Core HIIT OR Cardio of your choice
#6 Day 6 Cardio HIIT
Advanced
#6 Day 1 Lower body & core advanced HIIT
#6 Day 2 Upper body & core advaced HIIT
#6 Day 3 Cardio advanced HIIT
#6 Day 4 Lower body & core advanced HIIT
#6 Day 5 Upper body & core advaced HIIT
#6 Day 6 Cardio advanced HIIT
Recipes
Recipes High Energy Breaky *after training
Savoury high energy breakfast recipes
Sweet high energy breakfast recipes
Recipes Low Energy Breaky
Savoury low energy breakfast recipes
Sweet low energy breakfast recipes
Recipes High Energy Lunch or Dinner *after training
Meat and poultry high energy recipes
Seafood high energy recipes
Vegetarian high energy recipes
Recipes Low Energy Lunch or Dinner
Meat and poultry low energy recipes
Seafood low energy recipes
Vegetarian low energy recipes
Recipes Low Energy Snacks
Savoury low energy snack recipes
Sweet low energy snack recipes
Smoothie low energy recipes
Recipes High Energy Snacks *after training
Savoury high energy snack recipes
Sweet high energy snack recipes
Smoothie high energy recipes
Meal Plan
Meal plan #1
Meal plan week #1
#1 Week 1 Shopping list *training before breaky
#1 Week 1 High Energy Breaky *after training
#1 Week 1 Low Energy Snack
#1 Week 1 Low Energy Lunch
#1 Week 1 Low Energy Snack
#1 Week 1 Low Energy Dinner
#1 Week 1 Shopping list *training before lunch
#1 Week 1 Low Energy Breaky
#1 Week 1 Low Energy Snack
#1 Week 1 High Energy Lunch *after training
#1 Week 1 Low Energy Snack
#1 Week 1 Low Energy Dinner
#1 Week 1 Shopping list *training before dinner
#1 Week 1 Low Energy Breaky
#1 Week 1 Low Energy Snack
#1 Week 1 Low Energy Lunch
#1 Week 1 Low Energy Snack
#1 Week 1 High Energy Dinner *after training
Meal plan week #2
#1 Week 2 Shopping list *training before breaky
#1 Week 2 High Energy Breaky *after training
#1 Week 2 Low Energy Snack
#1 Week 2 Low Energy Lunch
#1 Week 2 Low Energy Snack
#1 Week 2 Low Energy Dinner
#1 Week 2 Shopping list *training before lunch
#1 Week 2 Low Energy Breaky
#1 Week 2 Low Energy Snack
#1 Week 2 High Energy Lunch *after training
#1 Week 2 Low Energy Snack
#1 Week 2 Low Energy Dinner
#1 Week 2 Shopping list *training before dinner
#1 Week 2 Low Energy Breaky
#1 Week 2 Low Energy Snack
#1 Week 2 Low Energy Lunch
#1 Week 2 Low Energy Snack
#1 Week 2 High Energy Dinner *after training
Meal plan week #3
#1 Week 3 Shopping list *training before breaky
#1 Week 3 High Energy Breaky *after training
#1 Week 3 Low Energy Snack
#1 Week 3 Low Energy Lunch
#1 Week 3 Low Energy Snack
#1 Week 3 Low Energy Dinner
#1 Week 3 Shopping list *training before lunch
#1 Week 3 Low Energy Breaky
#1 Week 3 Low Energy Snack
#1 Week 3 High Energy Lunch *after training
#1 Week 3 Low Energy Snack
#1 Week 3 Low Energy Dinner
#1 Week 3 Shopping list *training before dinner
#1 Week 3 Low Energy Breaky
#1 Week 3 Low Energy Snack
#1 Week 3 Low Energy Lunch
#1 Week 3 Low Energy Snack
#1 Week 3 High Energy Dinner *after training
Meal plan week #4
#1 Week 4 Shopping list *training before breaky
#1 Week 4 High Energy Breaky *after training
#1 Week 4 Low Energy Snack
#1 Week 4 Low Energy Lunch
#1 Week 4 Low Energy Snack
#1 Week 4 Low Energy Dinner
#1 Week 4 Shopping list *training before lunch
#1 Week 4 Low Energy Breaky
#1 Week 4 Low Energy Snack
#1 Week 4 High Energy Lunch *after training
#1 Week 4 Low Energy Snack
#1 Week 4 Low Energy Dinner
#1 Week 4 Shopping list *training before dinner
#1 Week 4 Low Energy Breaky
#1 Week 4 Low Energy Snack
#1 Week 4 Low Energy Lunch
#1 Week 4 Low Energy Snack
#1 Week 4 High Energy Dinner *after training
Meal plan #2
Meal plan week #1
#2 Week 1 Shopping list *training before breaky
#2 Week 1 High Energy Breaky *after training
#2 Week 1 Low Energy Snack
#2 Week 1 Low Energy Lunch
#2 Week 1 Low Energy Snack
#2 Week 1 Low Energy Dinner
#2 Week 1 Shopping list *training before lunch
#2 Week 1 Low Energy Breaky
#2 Week 1 Low Energy Snack
#2 Week 1 High Energy Lunch *after training
#2 Week 1 Low Energy Snack
#2 Week 1 Low Energy Dinner
#2 Week 1 Shopping list *training before dinner
#2 Week 1 Low Energy Breaky
#2 Week 1 Low Energy Snack
#2 Week 1 Low Energy Lunch
#2 Week 1 Low Energy Snack
#2 Week 1 High Energy Dinner *after training
Meal plan week #2
#2 Week 2 Shopping list *training before breaky
#2 Week 2 High Energy Breaky *after training
#2 Week 2 Low Energy Snack
#2 Week 2 Low Energy Lunch
#2 Week 2 Low Energy Snack
#2 Week 2 Low Energy Dinner
#2 Week 2 Shopping list *training before lunch
#2 Week 2 Low Energy Breaky
#2 Week 2 Low Energy Snack
#2 Week 2 High Energy Lunch *after training
#2 Week 2 Low Energy Snack
#2 Week 2 Low Energy Dinner
#2 Week 2 Shopping list *training before dinner
#2 Week 2 Low Energy Breaky
#2 Week 2 Low Energy Snack
#2 Week 2 Low Energy Lunch
#2 Week 2 Low Energy Snack
#2 Week 2 High Energy Dinner *after training
Meal plan week #3
#2 Week 3 Shopping list *training before breaky
#2 Week 3 High Energy Breaky *after training
#2 Week 3 Low Energy Snack
#2 Week 3 Low Energy Lunch
#2 Week 3 Low Energy Snack
#2 Week 3 Low Energy Dinner
#2 Week 3 Shopping list *training before lunch
#2 Week 3 Low Energy Breaky
#2 Week 3 Low Energy Snack
#2 Week 3 High Energy Lunch *after training
#2 Week 3 Low Energy Snack
#2 Week 3 Low Energy Dinner
#2 Week 3 Shopping list *training before dinner
#2 Week 3 Low Energy Breaky
#2 Week 3 Low Energy Snack
#2 Week 3 Low Energy Lunch
#2 Week 3 Low Energy Snack
#2 Week 3 High Energy Dinner *after training
Meal plan week #4
#2 Week 4 Shopping list *training before breaky
#2 Week 4 High Energy Breaky *after training
#2 Week 4 Low Energy Snack
#2 Week 4 Low Energy Lunch
#2 Week 4 Low Energy Snack
#2 Week 4 Low Energy Dinner
#2 Week 4 Shopping list *training before lunch
#2 Week 4 Low Energy Breaky
#2 Week 4 Low Energy Snack
#2 Week 4 High Energy Lunch *after training
#2 Week 4 Low Energy Snack
#2 Week 4 Low Energy Dinner
#2 Week 4 Shopping list *training before dinner
#2 Week 4 Low Energy Breaky
#2 Week 4 Low Energy Snack
#2 Week 4 Low Energy Lunch
#2 Week 4 Low Energy Snack
#2 Week 4 High Energy Dinner *after training
Meal plan #3
Meal plan week #1
#3 Week 1 Shopping list *training before breaky
#3 Week 1 High Energy Breaky *after training
#3 Week 1 Low Energy Snack
#3 Week 1 Low Energy Lunch
#3 Week 1 Low Energy Snack
#3 Week 1 Low Energy Dinner
#3 Week 1 Shopping list *training before lunch
#3 Week 1 Low Energy Breaky
#3 Week 1 Low Energy Snack
#3 Week 1 High Energy Lunch *after training
#3 Week 1 Low Energy Snack
#3 Week 1 Low Energy Dinner
#3 Week 1 Shopping list *training before dinner
#3 Week 1 Low Energy Breaky
#3 Week 1 Low Energy Snack
#3 Week 1 Low Energy Lunch
#3 Week 1 Low Energy Snack
#3 Week 1 High Energy Dinner *after training
Meal plan week #2
#3 Week 2 Shopping list *training before breaky
#3 Week 2 High Energy Breaky *after training
#3 Week 2 Low Energy Snack
#3 Week 2 Low Energy Lunch
#3 Week 2 Low Energy Snack
#3 Week 2 Low Energy Dinner
#3 Week 2 Shopping list *training before lunch
#3 Week 2 Low Energy Breaky
#3 Week 2 Low Energy Snack
#3 Week 2 High Energy Lunch *after training
#3 Week 2 Low Energy Snack
#3 Week 2 Low Energy Dinner
#3 Week 2 Shopping list *training before dinner
#3 Week 2 Low Energy Breaky
#3 Week 2 Low Energy Snack
#3 Week 2 Low Energy Lunch
#3 Week 2 Low Energy Snack
#3 Week 2 High Energy Dinner *after training
Meal plan week #3
#3 Week 3 Shopping list *training before breaky
#3 Week 3 High Energy Breaky *after training
#3 Week 3 Low Energy Snack
#3 Week 3 Low Energy Lunch
#3 Week 3 Low Energy Snack
#3 Week 3 Low Energy Dinner
#3 Week 3 Shopping list *training before lunch
#3 Week 3 Low Energy Breaky
#3 Week 3 Low Energy Snack
#3 Week 3 High Energy Lunch *after training
#3 Week 3 Low Energy Snack
#3 Week 3 Low Energy Dinner
#3 Week 3 Shopping list *training before dinner
#3 Week 3 Low Energy Breaky
#3 Week 3 Low Energy Snack
#3 Week 3 Low Energy Lunch
#3 Week 3 Low Energy Snack
#3 Week 3 High Energy Dinner *after training
Meal plan week #4
#3 Week 4 Shopping list *training before breaky
#3 Week 4 High Energy Breaky *after training
#3 Week 4 Low Energy Snack
#3 Week 4 Low Energy Lunch
#3 Week 4 Low Energy Snack
#3 Week 4 Low Energy Dinner
#3 Week 4 Shopping list *training before lunch
#3 Week 4 Low Energy Breaky
#3 Week 4 Low Energy Snack
#3 Week 4 High Energy Lunch *after training
#3 Week 4 Low Energy Snack
#3 Week 4 Low Energy Dinner
#3 Week 4 Shopping list *training before dinner
#3 Week 4 Low Energy Breaky
#3 Week 4 Low Energy Snack
#3 Week 4 Low Energy Lunch
#3 Week 4 Low Energy Snack
#3 Week 4 High Energy Dinner *after training
Metabolism Quiz
Mindset & Body coaching program
Week 1
Day 1 Lesson 1
Day 2 Lesson 1 Homework
Day 3 Lesson 2
Day 4 Lesson 2 Homework
Day 5 Lesson 3
Day 6 Lesson 3 Homework
Week 2
Day 1 Lesson 4
Day 2 Lesson 4 Homework
Day 3 Lesson 5
Day 4 Lesson 5 Homework
Day 5 Lesson 6
Day 6 Lesson 6 Homework
Week 3
Day 1 Lesson 7
Day 2 Lesson 7 Homework
Day 3 Lesson 8
Day 4 Lesson 8 Homework
Day 5 Lesson 9
Day 6 Lesson 9 Homework
Week 4
Day 1 Lesson 10
Day 2 Lesson 10 Homework
Day 3 Lesson 11
Day 4 Lesson 11 Homework
Day 5 Lesson 12
Day 6 Lesson 12 Homework
Week 5
Day 1 Lesson 13
Day 2 Lesson 13 Homework
Day 3 Lesson 14
Day 4 Lesson 14 Homework
Day 5 Lesson 15
Day 6 Lesson 15 Homework
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Intermediate
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