X-TRAIN 12 WEEK UNDULATING PROGRAMME
WEEK 1
1 Chest, Back, & Shoulders
2 Cardio Leg Blast
3 Hard Strikes - Timesaver Mix - No Conditioning
4 Bi's & Tri's + Core 2 Mix
5 Legs - All Sections + Rear Delts Mix
6 All Out Low Impact HiiT + Core 1 Mix
7 Rest Day
WEEK 2
8 Burn Sets - Bi's & Tri's
9 Cardio Leg Blast + Core 2 Mix
10 Burn Sets - Bi's & Tri's
11 Legs - All Sections + Rear Delts Mix
12 Hard Strikes - Timesaver Mix - No Conditioning
13 All Out Low Impact HiiT + Core 1 Mix
14 Rest Day
WEEK 3
15 Cardio Leg Blast + Core 2 Mix
16 Hard Strikes - Timesaver Mix - No Conditioning
17 Chest, Back, & Shoulders
18 Legs - All Sections Mix
19 Burn Sets - Bi's & Tri's
20 All Out Low Impact HiiT + Core 1 Mix
21 Rest Day
WEEK 4
22 Legs + Rear Delts Mix
23 Burn Sets - Bi's & Tri's
24 All Out Low Impact HiiT + Core 1 Mix
25 Hard Strikes - Timesaver Mix - No Conditioning
26 Chest, Back, & Shoulders
27 Cardio Leg Blast + Core 2 Mix
28 Rest Day
WEEK 5
29 Burn Sets - Chest, Back & Shoulders
30 Cardio Leg Blast
31 Bi's & Tri's (XTrain)
32 Tabatacise - Tabatas 1 & 2 + Burn Set Back + Bonus Core 1 Mix
33 Hard Strikes - Timesaver Mix - No Conditioning
34 Super Cuts + Core 2 Mix
35 Rest Day
WEEK 6
36 Legs - All Sections Mix
37 Chest, Back, & Shoulders
38 Tabatacise - Tabatas One - Three + Burn Set Back + Bonus Core 2 Mix
39 Burn Sets - Bi's & Tri's
40 Hard Strikes - Timesaver Mix - No Conditioning
41 Super Cuts + Core 1 Mix
42 Rest Day
WEEK 7
43 Bi's & Tri's + Core 2 Mix
44 Legs - All Sections + Rear Delts Mix
45 Hard Strikes - Timesaver Mix - No Conditioning
46 Chest, Back, & Shoulders + Core 1 Mix
47 Tabatacise - Tabatas One - Four + Burn Set Back + Bonus Core 1 Mix
48 Super Cuts
49 Rest Day
WEEK 8
50 Burn Sets - Bi's & Tri's + Core 1 Mix
51 Legs - All Sections + Rear Delts Mix
52 All Out Low Impact HiiT
53 Burn Sets - Chest, Back & Shoulders
54 Tabatacise - Tabatas One - Five + Burn Set Back + Bonus Core 2 Mix
55 Super Cuts
56 Rest Day
WEEK 9
57 Chest, Back, & Shoulders
58 Cardio Leg Blast + Core 2 Mix
59 Burn Sets - Bi's & Tri's
60 All Out Low Impact HiiT + Core 1 Mix
61 Hard Strikes - Timesaver Mix - No Conditioning
62 Super Cuts
63 Rest Day
WEEK 10
64 Burn Sets - Chest, Back & Shoulders
65 Legs - All Sections Mix
66 Bi's & Tri's + Core 2 Mix
67 Cardio Leg Blast
68 Hard Strikes - Timesaver (No Conditioning) + Core 1 Mix
69 Super Cuts
70 Rest Day
WEEK 11
71 Chest, Back, & Shoulders
72 Tabatacise - Tabatas 1 & 2 + Burn Set Back + Bonus Core 1 Mix
73 Hard Strikes - Timesaver Mix - No Conditioning
74 Burn Sets - Bi's & Tri's
75 Legs (XTrain)
76 All Out Low Impact HiiT + Core 1 Mix
77 Rest Day
WEEK 12
78 Super Cuts + Core 2 Mix
79 All Out Low Impact HiiT
80 Burn Sets - Chest, Back & Shoulders
81 Cardio Leg Blast
82 Bi's & Tri's (XTrain)
83 Hard Strikes - Timesaver (No Conditioning) + Core 1 Mix
84 Rest Day
__________________
2024: 👏 STRIVE rather than settle.👏 💪STRONG rather than soft.💪
• No exercise can compensate for a poor diet. 😖
• Walking is phenomenally good for me. 😊
• Resistance training is critical. 💯
¹ Walk first
² Weights next
³ Cardio for fun
⁴ Add stretch & balance.
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