16 minute workouts
3 times a week for
12 weeks 

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Week 4

Day 10
REST
Day 11
REST
Day 12
REST
REST
 

Week 5

Day 13
REST
Day 14
REST
Day 15
REST
REST
 

Week 6

Day 16
REST
Day 17
REST
Day 18
REST
REST
 

Week 1

Day 1
REST
Day 2
REST
Day 3
REST
REST
 

Week 2

Day 4
REST
Day 5
REST
Day 6
REST
REST
 

Week 3

Day 7
REST
Day 8
REST
Day 9
Test your progress
Bonus (Optional)
 

Week 7

Day 19
REST
Day 20
REST
Day 21
REST
REST
 

Week 8

Day 22
REST
Day 23
REST
Day 24
REST
REST
 

Week 9

Day 25
REST
Day 26
REST
Day 27
REST
REST
 

Week 10

Day 28
REST
Day 29
REST
Day 30
REST
REST
 

Week 11

Day 31
REST
Day 32
REST
Day 33
REST
REST
 

Week 12

Day 34
REST
Day 35
REST
Day 36
REST
REST