Fitness Challenge Weeks 1 & 2

August 24, 2015



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




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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