- Three times per week you will perform weight training, and three days per week, you will be performing 30 minutes of HealZoo HIT cardio. Make sure to focus on keeping your intensity high. When you’re working out, put all you have into it.
- You’ll be performing three exercises for each major muscle group and two exercises for each minor muscle group.
- Select three exercises per muscle group and conduct three sets with it, making sure to complete 8-12 reps per set.
- For each muscle group, rest for 20-30 seconds between each set. Wait two minutes before moving on to your next exercise.
- Never allow your body to get used to the workout you are performing. Always change the exercises you’re performing every 2-4 weeks.
- Record all your weightlifting exercises in a journal indicating the exercise selected and weight lifted.
HealZoo Training Schedule
HealZoo Journey Weekly Schedule
| Day | Cardio | Training |
|---|---|---|
| 1 | HealZoo 30 Minute HIT Cardio | Off |
| 2 | Off | Chest, Biceps, Abs |
| 3 | HealZoo 30 Minute HIT Cardio | Off |
| 4 | Off | Back, Shoulders, Triceps, Abs |
| 5 | HealZoo 30 Minute HIT Cardio | Off |
| 6 | Off | Quads, Hamstrings, Calves, Abs |
| 7 | Off (Cheat Day) | Off (Cheat Day) |
Below is the actual split routine workout you should be performing, broken out by muscle group
Day 1 – Cardio – HealZoo HIT Cardio (30 Minutes)
Day 2 – Training – Chest, Biceps, Abs
Chest, Biceps, Abs Training
| Muscle Group | Exercises | Sets | Reps | Rest |
|---|---|---|---|---|
| Chest | Dumbbell Press | 3 | 8-12 | 20-30 secs |
| Inclined Dumbbell Press | 3 | 8-12 | 20-30 secs | |
| Decline Dumbbell Press | 3 | 8-12 | 20-30 secs | |
| Biceps | Bicep Curls | 3 | 8-12 | 20-30 secs |
| Concentration Curls | 3 | 8-12 | 20-30 secs | |
| Hammer Curls | 3 | 8-12 | 20-30 secs | |
| Abs | Leg Raises | 3 | 15-25 | 20-30 secs |
| Swiss Ball Crunches | 3 | 15-25 | 20-30 secs |
Day 3 – Cardio – HealZoo HIT Cardio (30 Minutes)
Day 4 – Training – Back, Shoulders, Triceps, Abs
Back, Shoulders, Triceps, Abs Training
| Muscle Group | Exercise | Sets | Reps | Rests |
|---|---|---|---|---|
| Shoulders | Shoulder Press | 3 | 8-12 | 20-30 secs |
| Shoulder Shrugs | 3 | 8-12 | 20-30 secs | |
| Upright Rows | 3 | 8-12 | 20-30 secs | |
| Back | Seated Rows | 3 | 8-12 | 20-30 secs |
| Lateral Pulldowns | 3 | 8-12 | 20-30 secs | |
| One-Arm Rows | 3 | 8-12 | 20-30 secs | |
| Triceps | Tricep Pushdowns | 3 | 8-12 | 20-30 secs |
| Tricep Extensions | 3 | 8-12 | 20-30 secs | |
| Abs | Leg Raises | 3 | 15-25 | 10-20 secs |
| Swiss Ball Crunches | 3 | 15-25 | 10-20 secs |
Day 5 – Cardio – HealZoo HIT Cardio (30 Minutes)
Day 6 – Training – Quads, Hamstrings, Calves, Abs
Quads, Hamstrings, Calves, Abs Training
| Muscle Group | Exercise | Sets | Reps | Rests |
|---|---|---|---|---|
| Quads | Squats | 3 | 8-12 | 20-30 secs |
| Leg Extensions | 3 | 8-12 | 20-30 secs | |
| Hack Press | 3 | 8-12 | 20-30 secs | |
| Hamstrings | Leg Curls | 3 | 8-12 | 20-30 secs |
| Dumbell Deadlifts | 3 | 8-12 | 20-30 secs | |
| Standing Leg Curls | 3 | 8-12 | 20-30 secs | |
| Calves | Calf Raises | 3 | 8-12 | 20-30 Secs |
| Seated Calf Raises | 3 | 8-12 | 20-30 secs | |
| Abs | Swiss Ball Crunches | 3 | 15-25 | 10-20 secs |
| Leg Raises | 3 | 15-25 | 10-20 secs |
Day 7 – Cheat Day – Eat what you want, do what you want
Click here, for instructions on performing the HealZoo Journey HIT Cardio.
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