Embed Size (px)
Citation preview
RECREATEYOURSELF
Program designed by Dr Jinger Gottschall
The Recreate Yourself Workout Plan is designed to build your fitness and establish a solid exercise routine. In this 6-week Les Mills fitness initiation you will try a variety of cardio, ballet inspired and weights-based strength training, and some flexibility workouts and mindfulness too. The short workouts (30 minutes) will gradually build into full length workouts as your cardio endurance increases.
If you don’t have equipment, choose the alternative non-equipment workout.
SET GOALS & SMASH THEM! Whatever your goal is, note it down and push youself to achieve it!
e.g. Workout 2 times a week e.g. 5 minutes of mindfulness each day e.g. Try to stay away from caffeine close to bedtime
Workouts a week: 2-4 Intensity:
Mark to complete:
Non-equipment alternatives are noted
You’ll need: Weight Plates
Barbell
1DAY 01 DAY 02 - MINDFULNESS
MEDITATION DAY 03 DAY 04 - STRENGTH
BODYPUMP #90DAY 05 DAY 06 DAY 07 - CARDIO
BODYCOMBAT #70
You can choose to use this asa rest day or another activity.
You can choose to use this asa rest day or another activity.
OR
CXWORX #32
You can choose to use this asa rest day or another activity.
You can choose to use this asa rest day or another activity.
2 DAY 08 - FLEXIBILITY
BODYBALANCE #68DAY 09 DAY 10 - CARDIO
BODYCOMBAT #70DAY 11 DAY 12 - STRENGTH
LES MILLS BARRE #01DAY 13 DAY 14 - CARDIO
SH’BAM #21
You can choose to use this asa rest day or another activity.
You can choose to use this asa rest day or another activity.
You can choose to use this asa rest day or another activity.
3 DAY 15 - FLEXIBILITY
BODYBALANCE #68DAY 16 DAY 17 - CARDIO
BODYCOMBAT #70DAY 18 - STRENGTH
BODYPUMP #90DAY 19 DAY 20 - CARDIO
SH’BAM #21DAY 21 - CARDIO
BODYATTACK #90
You can choose to use this asa rest day or another activity.
OR
CXWORX #32
You can choose to use this asa rest day or another activity.
30 min30 min
30 min 30 min 45 min30 min
30 min
30 min
30 min30 min15 min
30 min
YOURSELFRECREATE
The Recreate Yourself Workout Plan is designed to build your fitness and establish a solid exercise routine. In this 6-week Les Mills fitness initiation you will try a variety of cardio, ballet inspired and weights-based strength training, and some flexibility workouts and mindfulness too. The short workouts (30 minutes) will gradually build into full length workouts as your cardio endurance increases.
If you don’t have equipment, choose the alternative non-equipment workout.
SET GOALS & SMASH THEM! Whatever your goal is, note it down and push youself to achieve it!
e.g. Workout 2 times a week e.g. 5 minutes of mindfulness each day e.g. Try to stay away from caffeine close to bedtime
Workouts a week: 2-4 Intensity:
Mark to complete:
Non-equipment alternatives are noted
You’ll need: Weight Plates
Barbell
1DAY 01 - FLEXIBILITY
BODYBALANCE #68 DAY 02 DAY 03 - CARDIO
BODYCOMBAT #70DAY 04 DAY 05 - STRENGTH
LES MILLS BARRE #01 DAY 06 DAY 07
You can choose to use this asa rest day or another activity.
You can choose to use this asa rest day or another activity.
You can choose to use this asa rest day or another activity.
You can choose to use this asa rest day or another activity.
2 DAY 08 - FLEXIBILITY
BODYBALANCE #68DAY 09 DAY 10 - CARDIO
BODYCOMBAT #70DAY 11 - STRENGTH
BODYPUMP #90DAY 12 DAY 13 DAY 14 - CARDIO
BODYATTACK #90
You can choose to use this asa rest day or another activity.
OR
CXWORX #32
You can choose to use this asa rest day or another activity.
You can choose to use this asa rest day or another activity.
3 DAY 15 - FLEXIBILITY
BODYBALANCE #68DAY 16 DAY 17 - CARDIO
BODYCOMBAT #70DAY 18 DAY 19 - STRENGTH
LES MILLS BARRE #01DAY 20 DAY 21 - CARDIO
SH’BAM #21
You can choose to use this asa rest day or another activity.
You can choose to use this asa rest day or another activity.
You can choose to use this asa rest day or another activity.
30 min30 min
55 min55 min 45 min
30 min
45 min
30 min
30 min30 min30 min
55 min
YOURSELFRECREATE
