With this Challenge, you will have the ability to choose between a 4, 5 or 6 day training split within each round!
Not sure which round to choose? Click here for a break down on each round!
Team Bikini 👙
Round 1 Training Splits
Round 1 Training Splits
4 Day Training Split:
Monday: Lower Body Weighted
Tuesday: Upper Body Weighted
Wednesday: Rest & Recovery
Thursday: Rest & Recovery
Friday: Full Body Weighted
Saturday: Lower Body Sculpting
Sunday: Rest & Recovery
5 Day Training Split:
Monday: Lower Body Weighted
Tuesday: Upper Body Weighted
Wednesday: Rest & Recovery
Thursday: Core Strength & Stability
Friday: Full Body Weighted
Saturday: Lower Body Sculpting
Sunday: Rest & Recovery
6 Day Training Split:
Monday: Lower Body Weighted
Tuesday: Upper Body Weighted
Wednesday: HIIT Cardio & Lower Body Sculpting
Thursday: Core Strength & Stability
Friday: Full Body Weighted
Saturday: Lower Body Sculpting
Sunday: Rest & Recovery
Round 2 Training Splits
Round 2 Training Splits
4 Day Training Split:
Monday: Lower Body Weighted & HIIT Cardio
Tuesday: Upper Body Sculpting
Wednesday: Rest & Recovery
Thursday: Rest & Recovery
Friday: Lower Body Sculpting
Saturday: Upper Body Weighted
Sunday: Rest & Recovery
5 Day Training Split:
Monday: Lower Body Weighted & HIIT Cardio
Tuesday: Upper Body Sculpting
Wednesday: Rest & Recovery
Thursday: Core Strength & Stability + LISS Cardio
Friday: Lower Body Sculpting
Saturday: Upper Body Weighted
Sunday: Rest & Recovery
6 Day Training Split:
Monday: Lower Body Weighted & HIIT Cardio
Tuesday: Upper Body Sculpting
Wednesday: Lower Body Weighted
Thursday: Core Strength & Stability + LISS Cardio
Friday: Lower Body Sculpting
Saturday: Upper Body Weighted
Sunday: Rest & Recovery
Round 3 Training Splits
Round 3 Training Splits
4 Day Training Split:
Monday: Glutes Weighted
Tuesday: Full Body HIIT Circuit
Wednesday: Rest & Recovery
Thursday: Rest & Recovery
Friday: LISS Cardio + Core Strength & Stability
Saturday: Lower Body Weighted (Focus: Quads & Hamstring)
Sunday: Rest & Recovery
5 Day Training Split:
Monday: Glutes Weighted
Tuesday: Full Body HIIT Circuit
Wednesday: Rest & Recovery
Thursday: Full Body Sculpting
Friday: LISS Cardio + Core Strength & Stability
Saturday: Lower Body Weighted (Focus: Quads & Hamstring)
Sunday: Rest & Recovery
6 Day Training Split:
Monday: Glutes Weighted
Tuesday: Full Body HIIT Circuit
Wednesday: Upper Body Weighted (Focus: Shoulders & Triceps)
Thursday: Full Body Sculpting
Friday: LISS Cardio + Core Strength & Stability
Saturday: Lower Body Weighted (Focus: Quads & Hamstring)
Sunday: Rest & Recovery
Round 4 Training Splits
Round 4 Training Splits
4 Day Training Split:
Monday: Rest & Recovery
Tuesday: Upper Body Weighted + Core Circuit (Focus: Back & Shoulders)
Wednesday: Rest & Recovery
Thursday: Glutes Weighted
Friday: Full Body Mobility + Core Circuit
Saturday: Lower Body Weighted (Focus: Quads & Hamstrings)
Sunday: Rest & Recovery
5 Day Training Split:
Monday: Glutes Weighted
Tuesday: Upper Body Weighted + Core Circuit (Focus: Back & Shoulders)
Wednesday: Rest & Recovery
Thursday: Glutes Weighted
Friday: Full Body Mobility + Core Circuit
Saturday: Lower Body Weighted (Focus: Quads & Hamstrings)
Sunday: Rest & Recovery
6 Day Training Split:
Monday: Glutes Weighted
Tuesday: Upper Body Weighted + Core Circuit (Focus: Back & Shoulders)
Wednesday: 30 Min Full Body Circuit & LISS Cardio
Thursday: Glutes Weighted
Friday: Full Body Mobility + Core Circuit
Saturday: Lower Body Weighted (Focus: Quads & Hamstrings)
Sunday: Rest & Recovery
Round 5 Training Spits
Round 5 Training Spits
4 Day Training Split:
Monday: Lower Body Weighted (Focus: Quads & Hamstrings)
Tuesday: Upper Body Weighted & 200 Rep Core Challenge (Focus: Full Upper Body)
Wednesday: HIIT Cardio & Lower Body Sculpting
Thursday: Rest & Recovery
Friday: Rest & Recovery
Saturday: 30 Min Glute Circuit (Focus: Glutes)
Sunday: Rest & Recovery
5 Day Training Split:
Monday: Lower Body Weighted (Focus: Quads & Hamstrings)
Tuesday: Upper Body Weighted & 200 Rep Core Challenge (Focus: Full Upper Body)
Wednesday: HIIT Cardio & Lower Body Sculpting
Thursday: Rest & Recovery
Friday: Full Body Weighted (Focus: Full Body)
Saturday: 30 Min Glute Circuit (Focus: Glutes)
Sunday: Rest & Recovery
6 Day Training Split:
Monday: Lower Body Weighted (Focus: Quads & Hamstrings)
Tuesday: Upper Body Weighted & 200 Rep Core Challenge (Focus: Full Upper Body)
Wednesday: HIIT Cardio & Lower Body Sculpting
Thursday: Core Strength & Stability + Full Body Mobility
Friday: Full Body Weighted (Focus: Full Body)
Saturday: 30 Min Glute Circuit (Focus: Glutes)
Sunday: Rest & Recovery
Team Booty 🍑
Round 1 Training Splits
Round 1 Training Splits
4 Day Training Split:
Monday: Glutes Weighted
Tuesday: Rest & Recovery
Wednesday: Upper Body Weighted & Core
Thursday: Lower Body Weighted (Focus: Glutes & Quads)
Friday: Rest & Recovery
Saturday: Lower Body Weighted (Focus: Glutes & Hamstrings)
Sunday: Rest & Recovery
5 Day Training Split:
Monday: Glutes Weighted
Tuesday: Rest & Recovery
Wednesday: Upper Body Weighted & Core
Thursday: Lower Body Weighted (Focus: Glutes & Quads)
Friday: Upper Body Sculpting
Saturday: Lower Body Weighted (Focus: Glutes & Hamstrings)
Sunday: Rest & Recovery
6 Day Training Split:
Monday: Glutes Weighted
Tuesday: Lower Body Sculpting
Wednesday: Upper Body Weighted & Core Circuit
Thursday: Lower Body Weighted (Focus: Glutes & Quads)
Friday: Upper Body Sculpting
Saturday: Lower Body Weighted (Focus: Glutes & Hamstrings)
Sunday: Rest & Recovery
Round 2 Training Splits
Round 2 Training Splits
4 Day Training Split:
Monday: Glutes Weighted
Tuesday: Rest & Recovery
Wednesday: Upper Body Weighted & Core
Thursday: Lower Body Weighted (Focus: Glutes & Hamstrings)
Friday: Rest & Recovery
Saturday: Glutes Weighted
Sunday: Rest & Recovery
5 Day Training Split:
Monday: Glutes Weighted
Tuesday: Rest & Recovery
Wednesday: Upper Body Weighted & Core
Thursday: Lower Body Weighted (Focus: Glutes & Hamstrings)
Friday: Upper Body Weighted
Saturday: Glutes Weighted
Sunday: Rest & Recovery
6 Day Training Split:
Monday: Glutes Weighted
Tuesday: HIIT or LISS Cardio
Wednesday: Upper Body Weighted & Core Circuit
Thursday: Lower Body Weighted (Focus: Glutes & Hamstrings)
Friday: Upper Body Weighted
Saturday: Glutes Weighted
Sunday: Rest & Recovery
Round 3 Training Splits
Round 3 Training Splits
4 Day Training Split:
Monday: Glutes Weighted
Tuesday: Rest & Recovery
Wednesday: Upper Body Weighted
Thursday: Lower Body Weighted (Focus: Glutes & Quads)
Friday: Rest & Recovery
Saturday: Lower Body Weighted (Focus: Glutes & Hamstrings)
Sunday: Rest & Recovery
5 Day Training Split:
Monday: Glutes Weighted
Tuesday: Rest & Recovery
Wednesday: Upper Body Weighted
Thursday: Lower Body Weighted (Focus: Glutes & Quads)
Friday: Core & Full Body Circuit
Saturday: Lower Body Weighted (Focus: Glutes & Hamstrings)
Sunday: Rest & Recovery
6 Day Training Split:
Monday: Glutes Weighted
Tuesday: LISS Cardio & Core Circuit
Wednesday: Upper Body Weighted
Thursday: Lower Body Weighted (Focus: Glutes & Quads)
Friday: Core & Full Body Circuit
Saturday: Lower Body Weighted (Focus: Glutes & Hamstrings)
Sunday: Rest & Recovery
Round 4 Training Splits
Round 4 Training Splits
4 Day Training Split:
Monday: Lower Body Weighted (Focus: Quads, Hamstrings & Glutes)
Tuesday: Rest & Recovery
Wednesday: Glutes Weighted (Focus: Glutes)
Thursday: Upper Body & Core (Focus: Shoulders, Back & Core)
Friday: Rest & Recovery
Saturday: Glutes Weighted & Core (Focus: Glutes & Core)
Sunday: Rest & Recovery
5 Day Training Split:
Monday: Lower Body Weighted (Focus: Quads, Hamstrings & Glutes)
Tuesday: Rest & Recovery
Wednesday: Glutes Weighted (Focus: Glutes)
Thursday: Upper Body & Core (Focus: Shoulders, Back & Core)
Friday: LISS Cardio
Saturday: Glutes Weighted & Core (Focus: Glutes & Core)
Sunday: Rest & Recovery
6 Day Training Split:
Monday: Lower Body Weighted (Focus: Quads, Hamstrings & Glutes)
Tuesday: Full Body Circuit (Focus: Full Body)
Wednesday: Glutes Weighted (Focus: Glutes)
Thursday: Upper Body Weighted & Core (Focus: Shoulders, Back & Core)
Friday: LISS Cardio
Saturday: Glutes Weighted & Core (Focus: Glutes & Core)
Sunday: Rest & Recovery
Team Shred 🔥
Round 1 Training Splits
Round 1 Training Splits
4 Day Training Split:
Monday: Rest & Recovery
Tuesday: Full Body Circuit
Wednesday: Upper Body Weighted
Thursday: Lower Body Weighted
Friday: Rest & Recovery
Saturday: LISS/HIIT Cardio & Core Circuit
Sunday: Rest & Recovery
5 Day Training Split:
Monday: Rest & Recovery
Tuesday: Full Body Circuit
Wednesday: Upper Body Weighted
Thursday: Lower Body Weighted
Friday: Full Body Circuit
Saturday: LISS/HIIT Cardio & Core Circuit
Sunday: Rest & Recovery
6 Day Training Split:
Monday: Glutes Weighted
Tuesday: Full Body Circuit
Wednesday: Upper Body Weighted
Thursday: Lower Body Weighted
Friday: Full Body Circuit
Saturday: LISS Cardio & Core Circuit
Sunday: Rest & Recovery
Round 2 Training Splits
Round 2 Training Splits
4 Day Training Split:
Monday: Lower Body Weighted
Tuesday: LISS Cardio & Core Circuit
Wednesday: Rest & Recovery
Thursday: Full Body Circuit & Core Circuit
Friday: Rest & Recovery
Saturday: Upper Body Circuit
Sunday: Rest & Recovery
5 Day Training Split:
Monday: Lower Body Weighted
Tuesday: LISS Cardio & Core Circuit
Wednesday: Rest & Recovery
Thursday: Full Body Circuit & Core Circuit
Friday: Glutes Weighted
Saturday: Upper Body Circuit
Sunday: Rest & Recovery
6 Day Training Split:
Monday: Lower Body Weighted
Tuesday: LISS Cardio & Core Circuit
Wednesday: Upper Body Weighted
Thursday: Full Body Circuit & Core Circuit
Friday: Glutes Weighted
Saturday: Upper Body Circuit
Sunday: Rest & Recovery
Round 3 Training Splits
Round 3 Training Splits
4 Day Training Split:
Monday: Glutes Weighted
Tuesday: Upper Body & Core Circuit
Wednesday: HIIT Cardio & Full Body Sculpting
Thursday: Rest & Recovery
Friday: Lower Body Circuit
Saturday: Rest & Recovery
Sunday: Rest & Recovery
5 Day Training Split:
Monday: Glutes Weighted
Tuesday: Upper Body & Core Circuit
Wednesday: HIIT Cardio & Full Body Sculpting
Thursday: Rest & Recovery
Friday: Lower Body Circuit
Saturday: LISS Cardio & Core
Sunday: Rest & Recovery
6 Day Training Split:
Monday: Glutes Weighted
Tuesday: Upper Body & Core Circuit
Wednesday: HIIT Cardio & Full Body Sculpting
Thursday: Full Body Circuit
Friday: Lower Body Circuit
Saturday: LISS Cardio & Core
Sunday: Rest & Recovery
Round 4 Training Splits
Round 4 Training Splits
4 Day Training Split:
Monday: Rest & Recovery
Tuesday: Full Body Circuit (Focus: Quads, Back & Shoulders)
Wednesday: HIIT Cardio & Core Circuit
Thursday: Full Body Circuit (Focus: Glutes, Hamstrings & Chest)
Friday: Rest & Recovery
Saturday: Full Body Circuit (Focus: Quads & Shoulders)
Sunday: Rest & Recovery
5 Day Training Split:
Monday: Glutes & Core Circuit
Tuesday: Full Body Circuit (Focus: Quads, Back & Shoulders)
Wednesday: HIIT Cardio & Core Circuit
Thursday: Full Body Circuit (Focus: Glutes, Hamstrings & Chest)
Friday: Rest & Recovery
Saturday: Full Body Circuit (Focus: Quads & Shoulders)
Sunday: Rest & Recovery
6 Day Training Split:
Monday: Glutes & Core Circuit
Tuesday: Full Body Circuit (Focus: Quads, Back & Shoulders)
Wednesday: HIIT Cardio & Core Circuit
Thursday: Full Body Circuit (Focus: Glutes, Hamstrings & Chest)
Friday: LISS Cardio & Core
Saturday: Full Body Circuit (Focus: Quads & Shoulders)
Sunday: Rest & Recovery