Fitness Challenge Weeks 1 & 2

August 24, 2015

Day 1: Legs-  DUMB BELLS ONLY

 

Warm up on treadmill or outside (brisk walk, 5 minutes)

 

Walking Lunges 4x10 each leg (DBs down by sides)

 

Goblet Squat  6x10 (one heavy weight under chin)

 

Plie Squats 4x10 (hold one heavy weight between legs)

 

Bridges (feet on bench) SUPERSET with jumping lunges 4x10

 

Split Squats (one foot on bench/step) 3x10

 

End with 10 minutes of TABATA style kettlebell (or dumb bell) swings - 20 sec on, 10 seconds rest for a total of 10 minutes

 

Day 2: Arms & Abs

 

Seated Alternating hammer curl SUPERSET with Chair dips 3x10

 

Barbell curls SUPERSET with Tricep rope pressdown 3x10 (use a resistance band if you do not have access to cable machine)

 

Close grip barbell curls SUPERSET with Reverse grip tricep pressdown 3x10

 

Band curls 2x50

 

Skull crushers 4x25

 

Ab circuit- Repeat 4x thru/15 reps each

Full Sit Ups

V- ups on stability ball

Oblique crunches on stability ball

 

Day 3: Shoulders

 

Single Arm Upright Rows- Ascending sets (2,4,6,8,10) 2 sets

 

Push Press 4x10 (30 seconds rest in between sets)

 

Alternating Dumb bell Front Raises 4x8

 

Hands out Push ups SUPERSET with Dumb bell shrugs 4x10

 

Lateral Raises- Ascending sets (2,4,6,8,10) 2 sets

 

END WITH 30 minutes of steady state cardio

 

Day 4:  Butt & Abs

 

Booty Circuit- repeat 6x thru/10 reps each

 

-Single leg deadlift (stiff leg)

-Hyperextensions on Stability ball or bench

-Goblet squats

-Hamstring curls

-Single leg bridges (one foot on stability ball)

 

Standing Oblique Crunches 3x15

Plank on elbows 3x 1 minute

Bicycle crunches 3x25

 

END WITH KETTLE BELL SWINGS (same as day 1)

 

Day 5:  Chest & Back

 

Bench Press 3x10

 

Dumb Bell Flies 3x15 SUPERSET with push ups until failure

 

Seated Chest Press 3x15 

 

Back Circuit- Repeat 3x thru/15 reps each

-Seated Row 

-Lat Pulldwown 

-Back Flies 

-One arm row 

 

 

 

 

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