Workout Calendar.pdf

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3 0-D AY C A L E N D A R
PUNCH. KICK. SWEAT. REPEAT.
GET
STARTED
TAKE YOUR “BEFORE”
PHOTOS AND
MEASUREMENTS.
DAY
1
DAY
2
DAY
3
DAY
4
DAY
5
DAY
6
DAY
7
MMA SPEED
DYNAMIC
STRENGTH
MMA SPEED
POWER SCULPT
MMA SHRED
DYNAMIC
STRENGTH
ACTIVE
RECOVERY
DAY
FOLLOW THIS
DAILY
WORKOUT SCHEDULE
FOR
YOUR FIRST ROUND OF CORE
DE FORCE
™
AND PUT AN
THROUGH EVERY WORKOUT
YOU COMPLETE.
DO YOUR 5-MINUTE
CORE
DE FORCE RELIEF
ROUTINE
BEFORE BED TO HELP RELIEVE
TIGHT AND TIRED MUSCLES—
AND PREPARE FOR THE NEXT
DAY’S WORKOUT
.
8
DAY
9
DAY
10
DAY
11
DAY
12
DAY
13
DAY
14
MMA SHRED
+ CORE KINETICS
POWER SCULPT
MMA SHRED
+ CORE KINETICS
DYNAMIC
STRENGTH
MMA POWER
POWER SCULPT
ACTIVE
RECOVERY
DAY
15
DAY
16
DAY
17
DAY
18
DAY
19
DAY
20
DAY
21
MMA POWER
+ CORE KINETICS
DYNAMIC STRENGTH
+ 5 MIN. CORE
ON THE FLOOR
MMA POWER
+ CORE KINETICS
POWER SCULPT
+ 5 MIN. CORE
ON THE FLOOR
MMA PLYO
DYNAMIC STRENGTH
+ 5 MIN. CORE
ON THE FLOOR
ACTIVE
RECOVERY
DAY
22
DAY
23
DAY
24
DAY
25
DAY
26
DAY
27
DAY
28
MMA PLYO
+ CORE KINETICS
POWER SCULPT
+ 5 MIN. CORE
ON THE FLOOR
MMA PLYO
+ CORE KINETICS
DYNAMIC STRENGTH
+ 5 MIN. CORE
ON THE FLOOR
MMA SPEED
+ CORE KINETICS
MMA SHRED
+ CORE KINETICS
ACTIVE
RECOVERY
DAY
© 2016 Beachbody, LLC. All rights reserved. Beachbody,
LLC is the owner of the CORE DE FORCE, 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.
29
DAY
30
ROUND 1
“AFTER” PHOTOS &
MEASUREMENTS
CHECK-IN
MMA POWER
+ CORE KINETICS
MMA PLYO
+ CORE KINETICS
Don’t forget to submit your “before” and
“after” photos and measurements to:
TAKEBBCHALLENGE.COM
to get your
FREE T-SHIRT!
BEFORE STARTING ROUND 2, WE
RECOMMEND ADDING A REST DAY OR
ACTIVE RECOVERY DAY TO GET THE
MOST OUT OF YOUR NEXT ROUND.

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