Optimal Mix 3 Weekly No Equipment
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omundodeshivaOptimal Mix 3 Weekly No Equipment
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omundodeshivaWorkout plan designed
by Dr Jinger Gottschall
OPTIMAL MIX
3 Weekly Workouts | No Equipment
OPTIMAL
With this optimal mix of cardio, strength and mind/body workouts you’ll get fitter, build lean muscle, boost your
heart health and nurture overall wellness. You’ll do three workouts a week and embed good fitness habits with
well-balanced training.
MIX Workouts a week: 3 Intensity:
NO EQUIPMENT
Day 1 – Rest Day 2 – Cardio Day 3/4 – Strength Day 5 – Rest Day 6/7 – Cardio
Rest day (or get moving with BODYCOMBAT #94 BODYBALANCE #99 Strength Rest day (or get moving with BODYATTACK #119
any other activity you choose) any other activity you choose) or LOW IMPACT - Cardio #03
30-55 min 40 min 20-30 min
Day 8 – Rest Day 9 – Rest Day 10/11 – Cardio Day 12 – Flex/Strength Day 13/14 – Cardio
Rest day (or get moving with Rest day (or get moving with BODYATTACK #118 BODYBALANCE #98 BODYCOMBAT #93
any other activity you choose) any other activity you choose) or LES MILLS GRIT #42
30-55 min 55 min 30-55 min
Day 15 – Flexibility Day 16 – Rest Day 17/18 – Cardio Day 19 – Rest Day 20/21 – Strength
BODYBALANCE #97 Flexibility Rest day (or get moving with BODYCOMBAT #92 Rest day (or get moving with BODYBALANCE #97 Strength
any other activity you choose) or LOW IMPACT-Kick Boxing #01 any other activity you choose)
40 min 20-30 min 40 min
Day 22 – Cardio Day 23 – Rest Day 24/25 – Strength Day 26 – Rest Day 27/28 – Flexibility
BODYCOMBAT #98 Rest day (or get moving with BODYBALANCE #103 Strength Rest day (or get moving with BODYBALANCE #103 Flexibility
or LES MILLS DANCE #02 any other activity you choose) any other activity you choose)
30-55 min 35 min 35 min
CHOOSE YOUR GOALS Small wins will help you feel good, so record what you want to achieve and make it happen! Mark to complete:
e.g. Work out 3 times a week e.g. 20 push-ups on my toes e.g. Try to stay away from caffeine close to bedtime