Amazon
| Day | Workout |
|---|---|
| Monday | Full Body Strength |
| Tuesday | Rest Day |
| Wednesday | Cardio |
| Thursday | Rest Day |
| Friday | Full Body Strength |
| Saturday | Rest Day |
| Sunday | Cardio or Combat |
Overview
Goal: Muscle Building, Functional Fitness, Fat Loss
Suggested Duration: Indefinite
Weekly Split: 4 training days, 3 rest days
The Amazon Training Plan is designed for those who embody strength, agility and warrior spirit. Inspired by the legendary Amazons, this plan blends full-body strength, endurance and combat readiness, forging a body that is powerful, fast and unyielding.
Instructions
- Use the database filter to find a workout that matches the type assigned for the day.
- Set the difficulty level (1 to 5) to match your current fitness level.
- Pick a workout and complete it on Level I, II or III depending on how much time and energy you have.
- If you own dumbbells, select workouts with equipment "Dumbbells" for the strength days.
- Add an ab workout to any rest day if you want extra core work. It is optional.
Monday
Focus: Whole body strength.
What To Do: ✓ Full Body Strength Workout
Why? Strength is the base everything else in this plan stands on. A full body session on Monday loads every major muscle group while you are fresh and sets up the rest of the week.
Tuesday
Focus: Recovery.
What To Do: Take the day off or complete a stretching routine to keep your exercise streak going.
Why? Muscle is built on the day after it is worked. Rest here turns Monday's session into growth.
Wednesday
Focus: Endurance.
What To Do: ✓ Cardio Workout
Why? Cardio in the middle of the week keeps the fat loss moving and builds the stamina that lets you push harder on strength days. It also gives the muscles a day of lighter work between the two lifting sessions.
Thursday
Focus: Recovery.
What To Do: Take the day off or complete a yoga sequence to keep your exercise streak going.
Why? A rest day before the second strength session means you go in recovered and can give it more than you gave Monday.
Friday
Focus: Whole body strength.
What To Do: ✓ Full Body Strength Workout. Pick a different workout from Monday.
Why? Two strength sessions a week is what builds and keeps muscle. Friday's is the one to push on since the weekend has room to recover from it.
Saturday
Focus: Recovery.
What To Do: Take the day off or complete a stretching routine to keep your exercise streak going.
Why? Rest between Friday's strength and Sunday's conditioning keeps both sessions worth doing.
Sunday
Focus: Speed and stamina.
What To Do: ✓ Cardio Workout or Combat Workout
Why? The week closes with the warrior side of the plan. Combat trains footwork, reaction speed and coordination the strength days never touch. Cardio is there when you want the stamina without the striking. Either way you end the week fast and start Monday strong.
