22hc-worksheet-calendar.pdf

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FOR THE NEXT 8 WEEKS - FOLLOW THE ACTION PLAN LISTED BELOW.
WEEK
MONDAY
TAKE "BEFORE" PHOTOS
PT
FIT TEST
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
1
2
3
4
5
6
7
8
H
CARDIO
1
AND CORE
1
*
RESISTANCE
1
CARDIO
1
AND CORE
1
*
RESISTANCE
1
CARDIO
2
AND CORE
1
*
RESISTANCE
1
DAY OFF
MEAL PREP
CARDIO
2
*
RESISTANCE
2
AND CORE
1
OR
SPECIAL OPS:
CORE
†
RESISTANCE
1
CARDIO
1
AND CORE
1
*
RESISTANCE
2
OR
SPECIAL OPS:
CORE
†
CARDIO
2
AND CORE
1
*
DAY OFF
MEAL PREP
CARDIO
1
AND CORE
1
*
RESISTANCE
1
CARDIO
2
AND CORE
1
*
CARDIO
1
*
RESISTANCE
2
AND CORE
1
RESISTANCE
2
OR
SPECIAL OPS:
CORE
†
DAY OFF
MEAL PREP
PT
FIT TEST
CARDIO
2
RESISTANCE
3
AND CORE
1
*
CARDIO
2
RESISTANCE
2
OR
SPECIAL OPS:
CARDIO
†
RESISTANCE
1
CARDIO
3
AND CORE
1
*
RESISTANCE
2
0R
SPECIAL OPS:
RESISTANCE
†
CARDIO
1
OR
SPECIAL OPS:
CARDIO
†
AND CORE
1
*
CARDIO
2
AND CORE
2
*
OR
SPECIAL OPS:
CORE
†
DAY OFF
MEAL PREP
DAY OFF
MEAL PREP
RESISTANCE
3
AND CORE
2
*
CARDIO
2
*
RESISTANCE
1
AND CORE
2
RESISTANCE
3
OR
SPECIAL OPS:
CORE
†
CARDIO
3
AND CORE
2
*
RESISTANCE
2
0R
SPECIAL OPS:
RESISTANCE
†
CARDIO
1
AND CORE
2
*
CARDIO
3
OR
SPECIAL OPS
CARDIO
†
RESISTANCE
2
OR
SPECIAL OPS:
RESISTANCE
†
CARDIO
2
OR
SPECIAL OPS:
CARDIO
†
AND CORE
2
*
DAY OFF
MEAL PREP
RESISTANCE
3
CARDIO
1
AND CORE
2
*
RESISTANCE
1
OR
SPECIAL OPS:
RESISTANCE
†
CARDIO
3
*
RESISTANCE
3
AND CORE
2
OR
SPECIAL OPS:
CORE
†
AND CORE
2
*
DAY OFF
MEAL PREP
RESISTANCE
3
OR
SPECIAL OPS:
RESISTANCE
†
CARDIO
3
AND CORE
2
*
CARDIO
2
*
RESISTANCE
2
AND CORE
2
RESISTANCE
3
OR
SPECIAL OPS:
CORE
†
CARDIO
3
AND CORE
2
*
PT
FIT TEST
TAKE "AFTER" PHOTOS
HELL WEEK CHALLENGE OPTION
CARDIO
1
CARDIO
2
CORE
1
RESISTANCE
1
RESISTANCE
3
CARDIO
1
CARDIO
3
CORE
2
RESISTANCE
2
RESISTANCE
3
CARDIO
2
CARDIO
3
CORE
2
RESISTANCE
3
RESISTANCE
1
CARDIO
3
CARDIO
1
CORE
2
*
OPTIONAL
†
SPECIAL OPS: RESISTANCE, SPECIAL OPS: CARDIO,
and
SPECIAL OPS: CORE
are part of the DELUXE KIT.
If you purchased a DELUXE KIT, you can incorporate these workouts on the specified days.
To purchase the Deluxe Kit, go to Beachbody.com or TeamBeachbody.com.
CONSULT YOUR PHYSICIAN AND FOLLOW ALL SAFETY INSTRUCTIONS BEFORE BEGINNING THIS HIGH INTENSITY AND PHYSICALLY DEMANDING EXERCISE PROGRAM AND NUTRITION PLAN.
© 2016 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, LLC is the owner of the 22 Minute Hard Corps, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual property. If you are a member of the
Team Beachbody community, contact your Coach for information and support, or log in at TeamBeachbody.com. For Beachbody and Team Beachbody Customer Service, go to Beachbody.com.
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