At this stage of the program, using the effects of the previous parts of the program, we will focus on burning fat, preserving as much muscle mass as possible, which is responsible, among other things, for the shape, appearance and firmness of the body. To increase the intensity, we add high-intensity interval training (HIIT) – sprinting in place for 20 seconds, followed by rest (40-60 seconds). Repeat the sequence 4-6 times.
Doing the exercises
At this stage of the training plan, we put emphasis on improving the functioning of the circulatory system. Use lighter weights, do more repetitions (15 repetitions of each exercise in a series). Do 30 minutes of medium-intensity cardio 3 times a week.
In the last two weeks, the training consists of several rounds, each round is 2 exercises. There are no breaks between rounds in each round, while there is a break of 3 to 5 minutes between rounds.
| DAY 1 | DAY 2 | DAY 3 | DAY 4 | DAY 5 | DAY 6 | DAY 7 | |
| TYPE OF EXERCISE | legs + HIIT | cardio | Back, Chest + HIIT | cardio | buttocks + HIIT | Shoulders, arms + cardio | relaxation |