positive

mind
1 MONTH WORKOUT CALENDAR
positive 4 WEEK CHALLENGE

vibes MON TUES WED THURS FRI SAT SUN

positive
10 min 30-40 min 10 min 10 min
mind 1O min
WEEK 1

Abs 10-20 min Abs Back

Benchmar Rest
10 min LISS* / Legs 10 min 10
k Workout
HITT*
10 min AR* HITT* min HITT*
30-40 min 10 min 10 min 15-20 min
Abs
WEEK 2

Thighs Abs Abs

15-20 min HITT* 10 min Rest
LISS* / 5-10 10 min + Cardio /
Small
10-20 min AR* min HITT* Lower Abs HITT*
Waist 30-40 min 10 min 10 min
WEEK 3

Legs Back
20-30 min HITT* Abs / 10-20 min Abs Rest
LISS* / 8-10 10-15
Small
10 min AR* min Abs min HITT*
Waist 30-40 min 10 min 10 min
Lower Abs
WEEK 4

Legs Abs
20-30 min HITT* Rest 20-30 min HITT*
LISS* / 10 min 10 min
HITT* = FULL AR*
15min BODY HITT
Thighs HITT*
HITT*
1O min
LISS* = LOW INTENSITY STEADY STATE OF SLOW CARDIO
WEEK 5

Benchmar
k Workout ex. Jogging / swimming and etc
AR* = ACTIVE RECOVERY ex. Walking / yoga
/dancing / sports & activity of your choice
Remember your goal . No pain no gain .
HITT*