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COMBO PROGRAMMES:
Beginner - 3 days a week
WEEK
1
2
3
4
5
6
7
8
9
10
11
12
Monday
Cardio
30 MIN.
INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH
Abdominal curls
SETS: 4
REPS: 20
Abdominal crunches
SETS: 4
Reverse curls
SETS: 4
REPS: 20
Oblique crunches
SETS: 4
REPS: 20
Wednesday
Cardio
5 MIN. (WARM-UP)
Lower body
REPEAT LOWER-BODY SERIES, AS DISPLAYED IN WEEK 9
Friday
Cardio
5 MIN. (WARM-UP)
Upper body
REPEAT UPPER-BODY SERIES, AS DISPLAYED IN WEEK 9.
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