Samantha’s 12 Week Plan

OVERVIEW
YOUR GOALS
NUTRITION
5 Sessions
OVERVIEW
5 BASICS TO AVOID & SUBSTITUTES
16/8 INTERMITTENT FASTING
WHAT TO DRINK
SUPPLEMENTS
MIND INTEGRATION
5 Sessions
OVERVIEW
YOGA
CRANIOTHERAPY
MASSAGE
MEDITATION
BODY: WEEK 1
7 Sessions
Monday. Session 1: PT Total Body
Tuesday. OFF
Wednesday. Casual Exercise 45 mins
Thursday. Session 2: PT Total Body
Friday. Yin Yoga
Saturday. Barre for Athletes
Sunday. Casual Exercise
BODY: WEEK 2
7 Sessions
Monday. Session 3: PT Total Body
Tuesday. Day Off
Wednesday. Casual Exercise (45 mins)
Thursday. Session 4: PT Total Body (Zoom)
Friday. Yin Yoga
Saturday. Wild Card
Sunday. Day Off
BODY: WEEK 3
7 Sessions
Monday. Fire Flow Sculpt
Tuesday. Session 5: PT Total Body, 1:00pm
Wednesday. Casual Exercise (35 mins)
Thursday. Session 6: PT Total Body, 1:00pm
Friday. Massage + Yin Yoga
Saturday. Wild Card + Casual Exercise
Sunday. Day Off
BODY: WEEK 4
7 Sessions
Monday. Session 7: PT Total Body Workout
Tuesday. Leg Intervals
Wednesday. Casual Exercise (45 mins)
Thursday. Session 8: PT Total Body Workout, 1:00pm
Friday. Yin Yoga
Saturday. Water Flow
Sunday. Day Off
BODY: WEEK 5
6 Sessions
Monday. Session 9: PT TOTAL BODY, 10am (Zoom)
Tuesday. Barre for Athletes
Wednesday. Casual Exercise Outside (45 MINS)
Thursday. Session 10: CANCELLED PT TOTAL BODY, 10AM (Zoom)
Friday. Wild Card + Yin Yoga
Saturday. Class of Choice
BODY: WEEK 6
7 Sessions
Monday. Class of Choice
Tuesday. Casual Exercise
Wednesday. PT TOTAL BODY, 9am (zoom)
Thursday. PT TOTAL BODY, 9am (zoom)
Friday. PT TOTAL BODY, 9am (zoom) + YIN
Saturday. Day Off/Casual Exercise
Sunday. Day Off
BODY: WEEK 7
7 Sessions
Monday. PT TOTAL BODY, 9AM ZOOM
Tuesday. Interval Leg Weights + AB CHALLENGE
Wednesday. Casual Exercise + AB CHALLENGE
Thursday. PT TOTAL BODY, 9AM ZOOM
Friday. Water Flow + Yin + AB CHALLENGE
Saturday. Barre for Athletes + AB CHALLENGE
Sunday. AB CHALLENGE
BODY: WEEK 8
7 Sessions
Monday. PT Total Body: Session 15 (9am zoom)
Tuesday. Swim + Monastery Water Flow + Ab Challenge
Wednesday. Fire Flow + Ab Challenge
Thursday. PT Total Body: Session 16 (9am zoom)
Friday. Ab Challenge + Yin Yoga
Saturday. Barre for Athletes + Ab Challenge
Sunday. Ab Challenge
BODY: WEEK 9
7 Sessions
Monday. Bike Ride
Tuesday. PT Total Body (7:30am, Zoom)
Wednesday. PT Total Body (7:30am, Zoom)
Thursday. Water Flow + Ab & Glut Challenge
Friday. PT Total Body (7:30am, Zoom)
Saturday. Swim + Ab & Glut Challenge (20 mins)
Sunday. Ab & Glut Challenge (20 mins)
BODY: WEEK 10
5 Sessions
Monday. PT Total Body (zoom, 7:15am)
Tuesday. Barre for Athletes + AB & GLUT CHALLENGE
Wednesday. Fire Flow + AB & GLUT CHALLENGE
Thursday. PT Total Body (zoom, 7:15am)
Friday. Holiday!
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Sunday. Day Off

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