Kulungele wonke amazinga, lokhu kuzivocavoca kusebenzisa ama-barbell, ama-dumbbell, ama-slider, i-ab roller, nemishini ye-TRX ukuze kugxilwe emisipheni yengxenye ephezulu yomzimba, engaphansi, nasezinyameni zesisu. Lesi sikhathi sokuqeqesha sihlanganisa ukuqeqesha i-cardio usebenzisa izintambo zempi, amabhola ezokwelapha, ama-kettlebell, nomshini wokuqwayiza. Khetha ukuzilolonga ekhaya noma ngaphandle ngayo yonke imishini enikeziwe.

Leli seshini, eliklanyelwe abantu abangaba ngu-3, linikeza ukuqeqeshwa kwe-cardio ngokuhlanganisa izintambo zokulwa, amabhola ezokwelapha, ama-kettlebell, nomshini wokuqhuba isikebhe. Ukuqeqeshwa kwamandla omzimba wonke nakho kufakiwe, kusetshenziswa inhlanganisela yama-barbell, ama-dumbbell, ama-slider, i-ab roller, nemishini ye-TRX. Lokhu kuzivocavoca okwenziwa ekhaya noma endaweni kuhlelelwe ukuba kube lula kunoma yiliphi izinga lokuzivocavoca, futhi kunikezwa zonke izinto zokuzivocavoca.

Leli phakethe lamakilasi amaningi liqondiswe ezindaweni ezihlukahlukene zomzimba ngezikhathi ezingu-3 ezinamandla. Usuku lokucindezela luhlose ukuqinisa ama-quad, isifuba, amahlombe, ama-triceps, nama-abs. Usuku 2 lujolise kuma-hamstring, ama-glute, ama-bicep, nengaphansi lomgogodla. Iseshini yokugcina ihlanganisa ukuzivocavoca komzimba wonke okunjengokugoba amadolo ukuze ucindezele nokulayisha umthwalo omkhulu ukuze uqhubeke. Kunconyelwa wonke amazinga okuqeqesha umzimba, lokhu kuzivocavoca kwenziwa kunoma iyiphi indawo oyifunayo.