• 链接：https://www.youtube.com/playlist?list=PLE0kuDlqiXHFd8EzNUp_Qs0_93GZT8Ymj

Welcome to the Summer Shape-Up Challenge featuring 24 workouts over 4 weeks (6 days per week). Download your FREE Printable Calendar: https://bit.ly/3USGcQa

5分钟训练前热身

5 MIN WARM UP | Do This Before Your Home or Gym Workouts

5分钟训练后伸展

5 Min Full Body Cool Down Stretches – Do After Every Workout

WEEK 1

• MON

30 MIN CALORIE KILLER HIIT WORKOUT – Full body Cardio, No Equipment, No Repeat

• TUE

20 Min Low Impact Cardio – High Intensity Workout for Fat Burn at Home (No Jumping, Steady State)

• WED

30 MIN CARDIO HIIT WORKOUT - ALL STANDING - Full Body, No Equipment, No Repeats

• THU

15 Min Upper Body & Abs – No Equipment Home Workout (Back, Chest, Shoulders, Arms, Core)

• FRI

50 MIN FAT BURNING HIIT WORKOUT – Full body Cardio, No Equipment, No Repeat

• SAT

15 Min Intense HIIT Workout For Fat Burn – Full body Cardio, No Equipment, No Repeat

• SUN

WALK / RUN

WEEK 2

• MON

30 MIN CARDIO HIIT WORKOUT – ALL STANDING – Full Body, No Equipment, No Repeats

• TUE

30 Min Low Impact Full Body Burn (No Jumping + No Equipment)

• WED

30 MIN CARDIO HIIT Workout – Full Body, No Equipment, No Repeat

• THU

15 MIN GLUTES AND ABS WORKOUT – Strengthen Your Core And Booty (No Equipment)

• FRI

50 Min Fat Burning HIIT Workout | Burn 1000 Calories (Full Body, At Home)

• SAT

10 MIN INTENSE AB WORKOUT

• SUN

WALK / RUN

WEEK 3

• MON

30 MIN FULL BODY CARDIO HIIT – Intense Fat Burning Workout (No Equipment)

• TUE

20 MIN FULL BODY HIIT (No Jumping + No Equipment)

• WED

30 MIN FULL BODY CARDIO HIIT Workout (Intense, No Equipment)

• THU

15 Min Upper Body & Abs – No Equipment Home Workout (Back, Chest, Shoulders, Arms, Core)

• FRI

50 Min Killer HIIT Workout For Fat Loss | Burn 1000 Calories (Full Body, Home Workout)

• SAT

20 MIN CALORIE KILLER HIIT WORKOUT – Full body Cardio, No Equipment, No Repeat

• SUN

WALK / RUN

WEEK 4

• MON

30 MIN CALORIE KILLER HIIT WORKOUT – Full body Cardio, No Equipment, No Repeat

• TUE

20 MIN FULL BODY HIIT Workout (No Jumping + Low Impact)

• WED

30 MIN CARDIO HIIT – Sweat and Burn up to 500 Calories with This High Intensity Workout

• THU

20 MIN ABS & CARDIO HIIT Workout – Sculpt Your Abs and Burn Fat

• FRI

50 Min Fat Burning HIIT Workout | Burn 1000 Calories (Full Body, At Home)

• SAT

Daily Dose of Abs – 10 Minute Ab Workout for a Strong Core

• SUN

WALK / RUN