FITCHICS ONLY!!

Variety of workouts posted daily. Theres a workout options for every fitchic regardless of  your goals, fitness level, or equipment availability. Changing up your workouts keep you motivated & have a huge impact on your results. So sign up now before you miss another bomb ass workout! 

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WORKOUTS UPDATED BY 6PM DAILY

FITCHIC LISTEN UP:

  • If it's a cardio day do not forget to do the dynamic warm up.

  • If its a strength (circuit or gym) day do not forget to complete the glute activation prior to getting started. 

  •  Lastly stretching is so freaking important, please make time to stretch each day prior to going to bed! And if its Sunday I recommend that you STRETCH and do the Weekly YOGA flow!

If you ever have any questions or could use a modification please let me know!!

Now lets goooo!  

THE UNDERLINED WORDS ARE  HYPERLINKS CLICK THEM TO SEE EXERCISE DEMOS.

 TRAINING SPLIT

Monday:  CARDIO
Tuesday: FULLBODY
Wednesday: CARDIO
Thursday: FULLBODY
Friday: CARDIO
Saturday: FULLBODY
Sunday: YOGA-MOBILITY-STRETCH


MONDAY  CARDIO & CORE

ITS MONDAY LETS STRETCH FIRST !!!! 

GLUTES & CORE
FOLLOW ALONG


CARDIO
40-45 MINS INTERVAL CARDIO
OR
50-60 MINS LOW INTENSITY STEADY STATE CARDIO



TUESDAY  FULLBODY

STRETCH BEFORE !!!! SO YOU CAN LOOSEN UP 

CONDITIONING CIRCUIT 
2 MINS TREADMILL INCLINE WALK 

INCLINE 15% | SPEED 4.0 | 
10 PLATE GROUND TO OVERHEAD
3 ROUNDS 


CIRCUIT ONE 
A=AT HOME OPTION B=AT THE GYM OPTION

1A- FOAM ROLLER LEG CURLS

1B- LEG CURL MACHINE
2- ELEVATED LUNGES
3- BANDED DEADLIFT TO SQUATS
3-4 SETS X20 REPS

CONDITIONING CIRCUIT
2 MINS
TREADMILL INCLINE WALK  
​INCLINE 20% | SPEED 4.0 
12 PLATE GROUND TO OVERHEAD
-NOTICE THE INCLINE CHANGE & THE 12 REPS ON THE EXERCISE-
2 ROUNDS 


CIRCUIT TWO
A=AT HOME OPTION B=AT THE GYM OPTION
1A- DUMBBELL KICKBACKS
1B- CABLE TRICEPS PUSHDOWNS
2A- BANDED FACEPULLS
2B- CABLE FACEPULLS
3A- BANDED FRONT RAISES 
3B- CABLE FRONT RAISES
4A- BANDED BICEPS CURLS
4B- CABLE CURLS

2-3 SETS X20 REPS



WEDNESDAY  CARDIO & GLUTES

DO YOU HAVE TIME TO STRETCH BEFORE??

GLUTES & CORE CIRCUIT 
FOLLOW ALONG
1 ROUNDS


CARDIO
35-45 MINS INTERVAL CARDIO
OR
35-45 MINS LOW INTENSITY STEADY STATE CARDIO


PLEASE STRETCH!!!!


THURSDAY  FULLBODY

STRETCH BEFORE !!!! SO YOU CAN LOOSEN UP 
 CONDITIONING 
.25 BIKE SPRINT 

RESISTANCE 9 | GOAL 60 SECS
30 ASSISTED SQUATS
4 ROUNDS

LEGS

A=AT HOME OPTION B=AT THE GYM OPTION
1A- SINGLE BANDED LEG EXTENSIONS
1B- SINGLE LEG EXTENSIONS 
2A- SPLIT SQUAT + DEADLIFT
2B-SPLIT SQUAT + DEADLIFT

3-4 SETS X 15 REPS

 CONDITIONING
 
.25 BIKE SPRINT 
RESISTANCE 11 | GOAL 75 SECS
30 ASSISTED SQUATS
3 ROUNDS
-NOTICE THE RESISTANCE CHANGE -

 UPPERBODY
A=AT HOME OPTION B=AT THE GYM OPTION

1A- SEATED PIN LOADED LOW ROW
1B- GORILLA ROWS
2A-SEATED ARNOLD PRESSES
2B- SEATED ARNOLD PRESSES
3A- BENT OVER REAR DELT RAISES 
3B- STRAIGHT ARM FLYES

2-3 SETS X 30 REPS

 CONDITIONING 

.25 BIKE SPRINT 
RESISTANCE 13 | GOAL 90 SECS
30 ASSISTED SQUATS

2 ROUNDS
-NOTICE THE RESISTANCE CHANGE -

FOAM ROLL

FRIDAY CARDIO & CORE 

STRETCH REAL QUICK  !!!!
GLUTES

 FOLLOW ALONG

-TRY TO GO HEAVIER THEN YOU DID LAST WEEK-


CARDIO
25-35 MINS INTERVAL CARDIO
OR
40-50 MINS LISS CARDIO


PLEASE STRETCH!!!!


SATURDAY FULLBODY

STRETCH BEFORE !!!!

 CARDIO  
CHOOSE AN OPTION
1-5K (3.12 MILES) RUN WALK 4%+ INCLINE IF
ON TREADMILL
2- 5K (3.12 MILES) ON ELLIPTICAL  10+ RESISTANCE
3- 10K  (6.21 MILES) ON BIKE  10+ RESISTANCE


KETTLEBELL COMPLEX
1- CHEST PRESS IN & OUTS
2- BOX SQUAT THRUSTERS
3- SINGLE LEG GLUTE THRUST X15
4- ALT SWINGS

 SET ONE:21 REPS  | SET TWO: 15 REPS | SET THREE: 9REPS
KEEP A NOTE OF YOUR TIME B/C 
YOU WILL DO THIS AGAIN NEXT SATURDAY


FOAM ROLL




 

STRETCH & FOAM ROLL AFTER EA WORKOUT PLEASE! SEE BELOW FOR SOME FOLLOW ALONG STRETCHING ROUTINES
GREATEST FITCHIC STRETCH
STRETCH ROUTINE #1
STRETCH ROUTINE #2
STRETCH ROUTINE #3
FOAM ROLLING #1
FOAM ROLLING #2