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Courtizys Workout Calendar

This document outlines a 12-week hybrid workout calendar combining elements of P90X and Insanity that is divided into 3 phases focusing on core, strength, and endurance. The calendar provides a mix of cardio, plyometric, strength, and yoga routines for each day of the week. Interval and circuit training styles are incorporated throughout the workouts.

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Jason Courtoy
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37 views

Courtizys Workout Calendar

This document outlines a 12-week hybrid workout calendar combining elements of P90X and Insanity that is divided into 3 phases focusing on core, strength, and endurance. The calendar provides a mix of cardio, plyometric, strength, and yoga routines for each day of the week. Interval and circuit training styles are incorporated throughout the workouts.

Uploaded by

Jason Courtoy
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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COURTIZYS P90X-INSANITY HYBRID DOUBLES WORKOUT CALENDAR CORE EMPHASIS PHASE

MONDAY WEEK 1
(AM) PLYO CARDIO (PM) CHEST, BACK, AND BALLS (PM) ISO ABS INTERVAL X

TUESDAY

WENSDAY
(AM) PURE CARDIO (PM) ON ONE LEG (PM) KILLER ABS

THURSDAY
YOGA (YOUR CHOICE)

FRIDAY
(AM) CARDIO CIRCUIT (PM) LEGS AND BACK (PM) ISO ABS

SATURDAY
CORE CARDIO BALANCE

SUNDAY
X STRETCH OR RECOVERY 4 RESULTS

MONDAY WEEK 2
(AM) PURE CARDIO (PM) UPPER BODY BALANCE (PM) ISO ABS

TUESDAY

WENSDAY
(AM) PLYO CARDIO

THURSDAY
YOGA (YOUR CHOICE)

FRIDAY
(AM) CARDIO CIRCUIT (PM) BASE AND BACK (PM) ISO ABS

SATURDAY
CORE CARDIO BALANCE

SUNDAY
X STRETCH OR RECOVERY 4 RESULTS

INTERVAL X

(PM) ON ONE LEG (PM) KILLER ABS

MONDAY WEEK 3
(AM) PLYO CARDIO (PM) CHEST, BACK, AND BALLS (PM) ISO ABS

TUESDAY

WENSDAY
(AM) PURE CARDIO

THURSDAY

FRIDAY
(AM) CARDIO CIRCUIT

SATURDAY

SUNDAY
X STRETCH OR RECOVERY 4 RESULTS

INTERVAL X

(PM) ON ONE LEG (PM) KILLER ABS

YOGA (YOUR CHOICE)

(PM) LEGS AND BACK (PM) ISO ABS

CORE CARDIO BALANCE

MONDAY WEEK 4
CORE CARDIO AND BALANCE

TUESDAY
CORE SYNERGISTICS

WENSDAY
CORE CARDIO AND BALANCE

THURSDAY
YOGA (YOUR CHOICE)

FRIDAY
CORE CARDIO AND BALANCE

SATURDAY
CORE SYNERGISTICS

SUNDAY
X STRETCH OR RECOVERY 4 RESULTS

STRENGTH EMPHASIS PHASE


MONDAY WEEK 5
(AM) CARDIO POWER (PM) 30-15 (PM) INSANE ABS MAX INTERVAL CIRCUIT

TUESDAY

WENSDAY
(AM) PURE CARDIO (PM) JUST ARMS (PM) AB RIPPER X2

THURSDAY
YOGA (YOUR CHOICE)

FRIDAY
(AM) MAX CARDIO (PM) LEGS AND BACK (PM) ISO ABS

SATURDAY
MAX INTERVAL PLYO

SUNDAY
X STRETCH OR RECOVERY 4 RESULTS

MONDAY WEEK 6
(AM) CARDIO POWER (PM) 30-15 (PM) INSANE ABS

TUESDAY
MAX CARDIO CONDITIONING

WENSDAY
(AM) PURE CARDIO (PM) DIAMOND DELTS (PM) ISO ABS

THURSDAY
YOGA (YOUR CHOICE)

FRIDAY
(AM) MAX CARDIO (PM) BUTT AND BELLY

SATURDAY
MAX INTERVAL PLYO

SUNDAY
X STRETCH OR RECOVERY 4 RESULTS

MONDAY WEEK 7
(AM) CARDIO POWER

TUESDAY

WENSDAY
(AM) PURE CARDIO

THURSDAY

FRIDAY
(AM) MAX CARDIO

SATURDAY

SUNDAY
X STRETCH OR RECOVERY 4 RESULTS

(PM) 30-15 (PM) INSANE ABS

MAX INTERVAL PLYO

(PM) BACK AND BICEPS (PM) AB RIPPER X2

YOGA (YOUR CHOICE)

(PM) LEGS AND BACK (PM) ISO ABS

MAX INTERVAL CIRCUIT

MONDAY WEEK 8
CORE CARDIO AND BALANCE

TUESDAY
CORE SYNERGISTICS

WENSDAY
CORE CARDIO AND BALANCE

THURSDAY
YOGA (YOUR CHOICE)

FRIDAY
CORE SYNERGISTICS

SATURDAY
CORE CARDIO BALANCE

SUNDAY
X STRETCH OR RECOVERY 4 RESULTS

ENDURANCE EMPHASIS PHASE


MONDAY WEEK 9
(AM) PLYO CARDIO INTERVAL X (PM) 100-30-15 (PM) ISO ABS

TUESDAY

WENSDAY
(AM) PURE CARDIO (PM) UPPER BODY + (PM) KILLER ABS

THURSDAY
YOGA (YOUR CHOICE)

FRIDAY
(AM) CARDIO CIRCUIT (PM) TOTAL BODY + (PM) ISO ABS

SATURDAY

SUNDAY
X STRETCH OR RECOVERY 4 RESULTS

PURE CARDIO

MONDAY WEEK 10
(AM) PLYO CARDIO

TUESDAY

WENSDAY
(AM) PURE CARDIO

THURSDAY
YOGA (YOUR CHOICE)

FRIDAY
(AM) CARDIO CIRCUIT (PM) TOTAL BODY + (PM) ISO ABS

SATURDAY
MAX CARDIO CONDITIONING

SUNDAY
X STRETCH OR RECOVERY 4 RESULTS

INTERVAL X (PM) 100-30-15 (PM) ISO ABS

(PM) UPPER BODY + (PM) KILLER ABS

MONDAY WEEK 11
(AM) PLYO CARDIO

TUESDAY

WENSDAY
(AM) PURE CARDIO

THURSDAY
YOGA (YOUR CHOICE)

FRIDAY
(AM) CARDIO CIRCUIT (PM) LEGS AND BACK (PM) ISO ABS

SATURDAY

SUNDAY
X STRETCH OR RECOVERY 4 RESULTS

INTERVAL X (PM) 100-30-15 (PM) ISO ABS

(PM) UPPER BODY + (PM) KILLER ABS

PURE CARDIO

MONDAY WEEK 12

TUESDAY
CORE SYNERGISTICS

WENSDAY
CORE CARDIO AND BALANCE

THURSDAY
CORE SYNERGISTICS

FRIDAY
STRETCH X OR RECOVERY 4 RESULTS

SATURDAY

SUNDAY
CORE SYNERGISTICS

YOGA

YOGA X

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