Flex FIT
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WEEK 1

▶️ INTRO TO WEEK 1
WK1: WORKOUT PDF
WORKOUT 1
WORKOUT 2
WORKOUT 3
WORKOUT 4: OPTIONAL
WEEK 2

Delayed 6 days

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WK2: WORKOUT PDF
WORKOUT 1
WORKOUT 2
WORKOUT 3
WORKOUT 4: OPTIONAL
WEEK 3

Delayed 12 days

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WK3: WORKOUT PDF
WORKOUT 1
WORKOUT 2
WORKOUT 3
WORKOUT 4: OPTIONAL
WEEK 4

Delayed 18 days

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WK4: WORKOUT PDF
WORKOUT 1
WORKOUT 2
WORKOUT 3
WORKOUT 4: OPTIONAL
WEEK 5

Delayed 24 days

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WK5: WORKOUT PDF
WORKOUT 1
WORKOUT 2
WORKOUT 3
WORKOUT 4: OPTIONAL
WEEK 6

Delayed 30 days

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WK6: WORKOUT PDF
WORKOUT 1
WORKOUT 2
WORKOUT 3
WORKOUT 4: OPTIONAL
WEEK 7

Delayed 36 days

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WK7: WORKOUT PDF
WORKOUT 1
WORKOUT 2
WORKOUT 3
WORKOUT 4: OPTIONAL
WEEK 8

Delayed 42 days

▶️ INTRO TO WEEK 8
WK8: WORKOUT PDF
WORKOUT 1
WORKOUT 2
WORKOUT 3
WORKOUT 4: OPTIONAL
WEEK 9

Delayed 48 days

▶️ INTRO TO WEEK 9
WK9: WORKOUT PDF
WORKOUT 1
WORKOUT 2
WORKOUT 3
WORKOUT 4: OPTIONAL
WEEK 10

Delayed 54 days

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WK10: WORKOUT PDF
WORKOUT 1
WORKOUT 2
WORKOUT 3
WORKOUT 4: OPTIONAL
WEEK 11

Delayed 60 days

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WK11: WORKOUT PDF
WORKOUT 1
WORKOUT 2
WORKOUT 3
WORKOUT 4: OPTIONAL
WEEK 12

Delayed 65 days

▶️ INTRO TO WEEK 12
WK12: WORKOUT PDF
WORKOUT 1
WORKOUT 2
WORKOUT 3
WORKOUT 4: OPTIONAL
MONTH 1 - FLEX WORKOUTS

▶️ FLEX WORKOUTS INTRO
FLEX 1 - RESISTANCE BAND
FLEX 2 - RESISTANCE BAND
FLEX 3 - BODYWEIGHT
FLEX 4 - BODYWEIGHT
GLUTES 1 - BODYWEIGHT
GLUTES 2 - BODYWEIGHT
GLUTES 3 - BODYWEIGHT/MINI-BAND
GLUTES 4 - BODYWEIGHT/MINI-BAND
AB CIRCUIT 1
AB CIRCUIT 2
AB CIRCUIT 3
AB CIRCUIT 4
HIIT 1
HIIT 2
HILIT 3
HILIT 4
METCON WORKOUT 1
METCON WORKOUT 2
METCON WORKOUT 3
METCON WORKOUT 4
MONTH 1: FLEX WORKOUTS PDF
MONTH 2 - FLEX WORKOUTS

Delayed 24 days

FLEX 1 - BAND/BODYWEIGHT
FLEX 2 - RESISTANCE BAND
FLEX 3 - BODYWEIGHT
FLEX 4 - BODYWEIGHT
GLUTES 1 - BODYWEIGHT
GLUTES 2 - BODYWEIGHT
GLUTES 3 - BODYWEIGHT/MINI-BAND
GLUTES 4 - BODYWEIGHT/MINI-BAND
AB CIRCUIT 1
AB CIRCUIT 2
AB CIRCUIT 3
AB CIRCUIT 4
HIIT 1
HIIT 2
HILIT 3
HILIT 4
METCON 1
METCON 2
METCON 3
METCON 4
MONTH 2: FLEX WORKOUTS PDF
MONTH 3 - FLEX WORKOUTS

Delayed 48 days

FLEX 1 - BAND/BODYWEIGHT
FLEX 2 - RESISTANCE BAND
FLEX 3 - BODYWEIGHT
FLEX 4 - BODYWEIGHT
GLUTES 1 - BODYWEIGHT
GLUTES 2 - BODYWEIGHT
GLUTES 3 - BODYWEIGHT/MINI-BAND
GLUTES 4 - BODYWEIGHT/MINI-BAND
AB CIRCUIT 1
AB CIRCUIT 2
AB CIRCUIT 3
AB CIRCUIT 4
HIIT 1
HIIT 2
HILIT 3
HILIT 4
METCON 1
METCON 2
METCON 3
METCON 4
MONTH 3: FLEX WORKOUTS PDF
🙌YOU FINISHED - WHAT NOW?

Delayed 84 days

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APPENDIX

MACRO WORKSHEETS
MEAL PLANS
WORKOUT LOG

METCON WORKOUT 3

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