Fall Fitness Challenge Weeks 5-6

September 20, 2015

Day 1: Legs-  


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


Leg Extensions 2x20


Squats 4x10  (with barbell across back or DBs down by sides)


Step Ups (on each leg, hold DBs down by sides) SUPERSET with Jumping Lunges 3x10


Walking Lunges (same leg on the way down, switch legs on the way back) SUPERSET with squat jumps 3x10


Side Lunges 3x10 each leg (hold DBs on shoulders, or use barbell) 


Hamstring Curls on Stability Ball 4x10 SUPERSET with Wall Sits 4x 1 minute


Tabata #1:  (20 seconds on, 10 seconds off.  8 rounds.  WATCH THE CLOCK CLOSELY!)

-Kettle Bell Swings (may also use a Dumb Bell)


Tabata #2:  

-Burpees :)


Day 2: Arms & Abs


Warm up band curls 2x50


Close Grip Barbell curls SUPERSET with Wide Grip Barbell Curls 3x10 


Dropset Hammer curls (start with heaviest weight for 6 reps, drop weight and perform 10 reps, drop weight and perform 15 reps)  3x 


TRI SET: 15 reps/4x thru

-DB Skull Crusher

-Close Grip Bench Press (from the floor)

-DB Chest Flies


TRI SET Abs:  15 reps/4x thru

-Standing Oblique Crunches

-Jack Knife on stability ball

-Leg Lifts (place stability ball between feet, and lift/lower legs)


Day 3: Shoulders


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


Seated Arnold Press 4x10 


Lying Shoulder Press (lay FACE DOWN on a bench/floor.  Use LIGHT weight and press weights over head) 4x8


Band Pull Aparts 3x15  (hold hands in the center of the band and raise band to chest height.  Pull band apart)


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


END WITH 10 minutes Sprints (30 sec on/30 sec off)


Day 4:  Total Body


Circuit #1 - repeat 4x thru/10 reps each


-Single leg deadlift (stiff leg)

-Seated Victory Press

-DB Bench Press

-Singel Leg Jump Squats


Circuit #2- repeat 4x thru/10 reps each


-Band Curls

-Kettle Bell swings

-Plie Squat (hold DB between legs)

-Chair Dips


Tabata #1:  (20 seconds on, 10 seconds off.  8 rounds)

-High Knees


Tabata #2:

-Mountain Climbers


Day 5:  Chest & Back


Bench Press  4x10


Dumb Bell HEX PRESS SUPERSET with DB flies 4x10


Push Ups SUPERSET  with low cable flies 4x10 


Lat Pulldown 4x10


Reverse Grip Lat Pulldown 4x10


Close Grip Lat Pulldown 4x10


Bent over row 4x10


**30 minutes of Steady State Cardio**

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