OPTIMAL MIX PRIME
Workout plan designed
by Dr Jinger Gottschall
OPTIMAL
The Optimal Mix Prime Workout Plan is designed to give you the ideal mix of cardio, strength and mind-body workouts to improve your
heart health, enhance lean muscle development, and maintain functional wellness. Each week you will complete 1.5-2 hours of exercise.
If you don’t have equipment, choose the alternative non-equipment workout. This Workout Plan includes 3-months of workouts – you
MIX
can choose to complete the full plan, or complete one month at a time.
Workouts a week: 3 Intensity: You’ll need: Barbell Stationary Resistance Weight Mat Step /
Bike Band Plates Bench
PRIME Non-equipment alternatives are noted
DAY 01 - CARDIO DAY 02 DAY 03 DAY 04 - CARDIO DAY 05 DAY 06 - STRENGTH DAY 07
1 BODYSTEP #114 RPM #80 BODYPUMP #108
OR You can choose to use this as You can choose to use this as OR You can choose to use this as OR You can choose to use this as
a rest day or another activity. a rest day or another activity. a rest day or another activity. a rest day or another activity.
BODYATTACK #101 BODYCOMBAT #78 BODYBALANCE/BODYFLOW #83
Strength
30 min 30 min 30-40 min
2 DAY 08 - CARDIO DAY 09 DAY 10 - CARDIO DAY 11 DAY 12 DAY 13 - STRENGTH / MIND & BODY DAY 14
SH’BAM #34 BODYSTEP #112 BODYPUMP #106
OR CXWORX #33
OR You can choose to use this as OR You can choose to use this as You can choose to use this as You can choose to use this as
a rest day or another activity. a rest day or another activity. a rest day or another activity. 30 min a rest day or another activity.
BODYCOMBAT #76 BODYATTACK #103
MINDFULNESS OF BREATHING
30 min 30 min 15 min
3 DAY 15 DAY 16 - CARDIO DAY 17 - STRENGTH DAY 18 - CARDIO / MIND & BODY DAY 19 DAY 20 DAY 21
THE TRIP #06 BODYPUMP #104 BODYSTEP #105 SHORT
OR BODYCOMBAT #66 Short
You can choose to use this as OR OR You can choose to use this as You can choose to use this as You can choose to use this as
a rest day or another activity. 15-20 min a rest day or another activity. a rest day or another activity. a rest day or another activity.
BODYATTACK #99 CXWORX #31
BODYBALANCE/BODYFLOW#78
SHORT
30-40 min 30 min 20 min
4 DAY 22 - CARDIO / MIND & BODY DAY 23 DAY 24 - CARDIO DAY 25 - STRENGTH DAY 26 DAY 27 DAY 28
RPM #81 THE TRIP #13 BODYPUMP #102
OR BODYATTACK #97
You can choose to use this as OR OR You can choose to use this as You can choose to use this as You can choose to use this as
45 min a rest day or another activity. a rest day or another activity. a rest day or another activity. a rest day or another activity.
BODYCOMBAT #60 LES MILLS BARRE #04
BOXING THOUGHTS
30-40 min 30 min
15 min
Mark to complete:
SET GOALS & SMASH THEM! Whatever your goal is, note it down and push youself to achieve it!
e.g. Workout 2 times a week e.g. 5 minutes of mindfulness each day e.g. Try to stay away from caffeine close to bedtime
OPTIMAL
The Optimal Mix Prime Workout Plan is designed to give you the ideal mix of cardio, strength and mind-body workouts to improve your
heart health, enhance lean muscle development, and maintain functional wellness. Each week you will complete 1.5-2 hours of exercise.
If you don’t have equipment, choose the alternative non-equipment workout. This Workout Plan includes 3-months of workouts – you
MIX
can choose to complete the full plan, or complete one month at a time.
Workouts a week: 3 Intensity: You’ll need: Barbell Stationary Resistance Weight Mat Step /
Bike Band Plates Bench
PRIME Non-equipment alternatives are noted
DAY 01 - CARDIO DAY 02 DAY 03 - CARDIO DAY 04 DAY 05 DAY 06 - STRENGTH DAY 07
1 BODYSTEP #108 RPM #79 BODYPUMP #98
OR You can choose to use this as OR You can choose to use this as You can choose to use this as OR You can choose to use this as
a rest day or another activity. a rest day or another activity. a rest day or another activity. a rest day or another activity.
BODYATTACK #95 BODYCOMBAT #72 BODYBALANCE #81 Strength
30 min 45 min 30-40 min
2 DAY 08 - CARDIO DAY 09 DAY 10 DAY 11 - CARDIO / MIND & BODY DAY 12 DAY 13 - STRENGTH DAY 14
THE TRIP #16 BODYSTEP #106 CXWORX #29
OR BODYATTACK #93
OR You can choose to use this as You can choose to use this as You can choose to use this as OR You can choose to use this as
a rest day or another activity. a rest day or another activity. 30 min a rest day or another activity. a rest day or another activity.
BODYCOMBAT #70 BODYBALANCE/BODYFLOW #77
BODYBALANCE/BODYFLOW Strength
DEEP STRETCH #04
30-40 min 15 min 30 min
3 DAY 15 DAY 16 - CARDIO DAY 17 - STRENGTH DAY 18 - CARDIO DAY 19 DAY 20 DAY 21
RPM #75 BODYPUMP #107 THE TRIP #15
You can choose to use this as OR OR OR You can choose to use this as You can choose to use this as You can choose to use this as
a rest day or another activity. a rest day or another activity. a rest day or another activity. a rest day or another activity.
BODYCOMBAT #77 CXWORX #32 BODYATTACK #98
45 min 30 min 30-40 min
4 DAY 22 - STRENGTH DAY 23 - CARDIO / MIND & BODY DAY 24 DAY 25 DAY 26 DAY 27 - CARDIO DAY 28
BODYPUMP #105 BODYCOMBAT #75 BODYSTEP #111
OR BODYATTACK #96
OR You can choose to use this as You can choose to use this as You can choose to use this as OR You can choose to use this as
30 min a rest day or another activity. a rest day or another activity. a rest day or another activity. a rest day or another activity.
BODYBALANCE/BODYFLOW #82 BODYCOMBAT #73
Strength CONCENTRATION: TEN COUNTS
30-40 min 15 min 30 min
Mark to complete:
SET GOALS & SMASH THEM! Whatever your goal is, note it down and push youself to achieve it!
e.g. Workout 2 times a week e.g. 5 minutes of mindfulness each day e.g. Try to stay away from caffeine close to bedtime
OPTIMAL
The Optimal Mix Prime Workout Plan is designed to give you the ideal mix of cardio, strength and mind-body workouts to improve your
heart health, enhance lean muscle development, and maintain functional wellness. Each week you will complete 1.5-2 hours of exercise.
If you don’t have equipment, choose the alternative non-equipment workout. This Workout Plan includes 3-months of workouts – you
MIX
can choose to complete the full plan, or complete one month at a time.
Workouts a week: 3 Intensity: You’ll need: Barbell Stationary Resistance Weight Mat Step /
Bike Band Plates Bench
PRIME Non-equipment alternatives are noted
DAY 01 - CARDIO / MIND & BODY DAY 02 DAY 03 - CARDIO DAY 04 DAY 05 DAY 06 - STRENGTH DAY 07
1 RPM #67 SHORT THE TRIP #10 BODYPUMP #103
OR BODYATTACK #94 Short
You can choose to use this as OR You can choose to use this as You can choose to use this as OR You can choose to use this as
20 min a rest day or another activity. a rest day or another activity. a rest day or another activity. a rest day or another activity.
BODYCOMBAT #71 CXWORX #30
BODYBALANCE/BODYFLOW #73
SHORT
15 min 30-40 min 30 min
2 DAY 08 - CARDIO DAY 09 - STRENGTH DAY 10 DAY 11 - CARDIO DAY 12 DAY 13 DAY 14
RPM #77 CXWORX #28 SH’BAM #33
OR OR You can choose to use this as OR You can choose to use this as You can choose to use this as You can choose to use this as
a rest day or another activity. a rest day or another activity. a rest day or another activity. a rest day or another activity.
BODYCOMBAT #69 BODYBALANCE/BODYFLOW #80 BODYATTACK #92
Strength
45 min 30-40 min 30 min
3 DAY 15 - CARDIO DAY 16 DAY 17 DAY 18 - CARDIO DAY 19 DAY 20 - STRENGTH / MIND & BODY DAY 21
BODYSTEP #109 RPM #72 BODYPUMP #101
OR LES MILLS BARRE #03
OR You can choose to use this as You can choose to use this as OR You can choose to use this as You can choose to use this as
a rest day or another activity. a rest day or another activity. a rest day or another activity. 30 min a rest day or another activity.
BODYATTACK #90 BODYCOMBAT #67
WEIGHT OF LIMBS
30 min 30 min 15 min
4 DAY 22 DAY 23 - CARDIO / MIND & BODY DAY 24 DAY 25 - STRENGTH DAY 26 DAY 27 - CARDIO DAY 28
BODYSTEP #102 SHORT BODYPUMP #99 THE TRIP #12
OR BODYCOMBAT Short Cardio Blast
You can choose to use this as You can choose to use this as OR You can choose to use this as OR You can choose to use this as
a rest day or another activity. 15-20 min a rest day or another activity. a rest day or another activity. a rest day or another activity.
CXWORX #26 BODYATTACK #102
BODYBALANCE/BODYFLOW
DEEP STRETCH #03
15 min 30 min 40-45 min
Mark to complete:
SET GOALS & SMASH THEM! Whatever your goal is, note it down and push youself to achieve it!
e.g. Workout 2 times a week e.g. 5 minutes of mindfulness each day e.g. Try to stay away from caffeine close to bedtime
