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HR12WEEK 3 Calendar

The document outlines a 12-week workout schedule with different workout routines assigned for each day of the week. It includes full body strength training, lower body and upper body focused workouts, HIIT cardio, core exercises, and mobility routines. Participants are instructed to mark off completed workouts on the printed calendar to track their progress through the program.

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djouhaina khallas
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288 views4 pages

HR12WEEK 3 Calendar

The document outlines a 12-week workout schedule with different workout routines assigned for each day of the week. It includes full body strength training, lower body and upper body focused workouts, HIIT cardio, core exercises, and mobility routines. Participants are instructed to mark off completed workouts on the printed calendar to track their progress through the program.

Uploaded by

djouhaina khallas
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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HR12WEEK 3.0 SCHEDULE WWW.HEATHERROBERTSON.

COM

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

1. FULL BODY 2. LEG DAY 3. UPPER BODY 4. NO EQUIPMENT 5. CORE & FULL
WEEK 1 METCON STRENGTH & SCULPT REST & RECOVERY HIIT BODY MOBILITY REST & RECOVERY
POWER

6. TOTAL ARM 7. NO EQUIPMENT 9. FULL BODY 10. TONED THIGHS &


WEEK 2 TONING METCON 8. AB SHREDDER REST & RECOVERY METCON HIP MOBILITY REST & RECOVERY

11. NO EQUIPMENT 12. CHEST & BACK 13. UNILATERAL LEG 14. TOTAL BODY 15. CORE &
WEEK 3 CARDIO SUPERSETS & GLUTE STRENGTH REST & RECOVERY METCON SHOULDER MOBILITY REST & RECOVERY

16. LOWER BODY 17. UNILATERAL ARM 18. NO REPEATS 19. TOTAL BODY 20. PLANK
WEEK 4 METCON STRENGTH CARDIO REST & RECOVERY METCON CHALLENGE, TABATA REST & RECOVERY
& BACK MOBILITY

PRINT OR SCREEN SHOT THIS CALENDAR AND PLACE A CHECKMARK/EMOJI IN EACH BOX AFTER YOU COMPLETE THE WORKOUT FOR THAT DAY.
HR12WEEK 3.0 SCHEDULE WWW.HEATHERROBERTSON.COM

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

21. UPPER BODY 23. LOWER BODY 25. NO REPEATS


WEEK 5 METCON 22. CARDIO & ABS STRENGTH REST & RECOVERY 24. BACK STRENGTH METCON REST & RECOVERY

28. LOWER BODY 29. SHOULDER 30. FULL BODY


WEEK 6 26. FULL BODY 27. HIIT CARDIO METCON REST & RECOVERY SCULPT METCON REST & RECOVERY

WEEK 7 31. LEG DAY METCON 32.SUPERSETS


CHEST & BACK 33. TABATA, CARDIO REST & RECOVERY 34. GLUTE STRENGTH
& ABS
35. TOTAL BODY
METCON REST & RECOVERY

36. ARM TONING & 38. LOWER BODY 40. NO REPEATS


WEEK 8 STRENGTH 37. HIIT CARDIO METCON REST & RECOVERY 39. CORE STRENGTH METCON REST & RECOVERY

PRINT OR SCREEN SHOT THIS CALENDAR AND PLACE A CHECKMARK/EMOJI IN EACH BOX AFTER YOU COMPLETE THE WORKOUT FOR THAT DAY.
HR12WEEK 3.0 SCHEDULE WWW.HEATHERROBERTSON.COM

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

43. METABOLIC
WEEK 9 41. FULL BODY HIIT 42. ABS & BOOTY TRAINING REST & RECOVERY 44. HIIT CARDIO 45. POWER HOUR REST & RECOVERY

46. FULL BODY 48. FULL BODY REST & RECOVERY 49. TABATA & GLUTE 50. NO REPEATS
WEEK 10 METCON 47. CARDIO & ABS STRENGTH FINISHER METCON REST & RECOVERY

WEEK 11 51. TOTAL BODY HIIT 52. STRENGTH


CORE & GLUTE 53. STRENGTH
PYRAMID REST & RECOVERY 54. FAT BURNING
CARDIO 55. POWER HOUR REST & RECOVERY

56. METABOLIC 57. NO REPEATS 58. FULL BODY 59. TABATA ABS & 60. FULL BODY
WEEK 12 TRAINING CARDIO STRENGTH REST & RECOVERY BOOTY METCON CONGRATULATIONS!!

PRINT OR SCREEN SHOT THIS CALENDAR AND PLACE A CHECKMARK/EMOJI IN EACH BOX AFTER YOU COMPLETE THE WORKOUT FOR THAT DAY.
HEATHER ROBERTSON HR12WEEK CHALLENGE TRACKER

HR12WEEK 3.0 SCHEDULE WWW.HEATHERROBERTSON.COM

Fill in a space for each challenge day completed. H E AT H E R R O B E R T S O N .C O M

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