The three month fitness plan consists of cardio and weight training sessions. The cardio session is split into two workouts for Monday/Wednesday/Friday with treadmill intervals and Tuesday/Thursday with bike intervals. The cardio sessions are suggested to be done in the morning and weight training at night. If the two sessions must be done in the same session, however, the cardio session is suggested to be done after the weight training session. Results will be seen as early as 3 weeks with consistent workouts and healthy eating habits.
The cardio session will take about 45-50 minutes and will focus on building strength and stamina. If the full cardio workout can not be completed in the 45-50 minute timeline, it is okay--push yourself as far as you can. The goal is to be able to finish a full cardio workout by the end of week 2 and to continue the completion of the sessions until the end of the workout plan. The Monday/Wednesday/Friday cardio sessions consist of a 5 minute treadmill warm up and a 12 minute treadmill interval routine that will be completed 7 times. The Tuesday/Thursday sessions consist of a 5 minute bike warm up with a 15 minute bike interval routine that includes additional cardio exercises which will be completed 6 times.
The weight training sessions are split by day with each day focusing on a different muscle group. There are three weeks of weight training exercises and each week will alternate between the varying routines. Month 1 week 1 will consist of doing the first week's weight training routine and Month 2 week 2 consists of the second week's training and so on. For Month 1 week 4, the cycle will repeat and the week 1 exercises will be completed. This is to ensure that the body is constantly being challenged and pushed to its limits.
