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WORKOUTS UPDATED BY 6PM DAILY
MARCH'S TRAINING SPLIT
Monday: FULLBODY
Tuesday: LISS CARDIO & KETTLEBELLS
Wednesday: FULLBODY
Thursday: INTERVAL CARDIO & KETTLEBELLS
Friday: FULLBODY
Saturday: CARDIO & HIP THRUST & SQUAT PYRAMID
Sunday: YOGA-MOBILITY-STRETCH
FITCHIC LISTEN UP:
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If it's a cardio day do not forget to do the dynamic warm up.
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If its a strength (circuit or gym) day do not forget to complete the glute activation prior to getting started.
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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.
MONDAY 3/15 FULLBODY {DELT FOCUS}
WARM UP SET #1
1A- TOE TOUCH TO DROP SQUATS
1B- PLANK WALK OUTS
3X40 SECS EA EXERCISE
GIANT SET #2
CLICK HERE TO WATCH ENTIRE DEMO
2A- INCLINE REAR DELT RAISES
2B- LATERAL THUMBS UP PARTIAL RAISES
2C- REAR DELT ROTATIONS
2D- FRONT RAISES
4X 20/15/15/10
SET ONE LIGHT WEIGHT 8LBS
SET TWO 10LBS
SET THREE 15LBS
TAKE 90 SECS BREAK BETWEEN SETS
SUPER SET #3
3A- SINGLE ARM BENT OVER ROWS
3A- SEATED V-GRIP ROWS
CHOOSE ONE {A} VARIATION
3B- SEATED CRUSH GRIP OVERHEAD EXTENSIONS
4X20/16/12/12
INCREASE WEIGHT EA SET
TAKE 30-60 SECS BREAK BETWEEN SETS
SUPER SET #4
4A- SEATED WIDE CURLS
4B- HOLLOW HOLD CHEST FLY
4B- PEC DECK CHEST FLYS
CHOOSE ONE {B} VARIATION
4X20/16/12/12
INCREASE WEIGHT EA SET
TAKE 30-60 SECS BREAK BETWEEN SETS
SUPER SET #5
5A- LEG EXTENSIONS
5A- BAND LEG EXTENSIONS
CHOOSE ONE {A} VARIATION
5B- LEG CURLS
5B- BAND LEG CURLS
CHOOSE ONE {B} VARIATION
4X20/16/12/12
IF YOU ARE USING THE MACHINE, INCREASE WEIGHT EA SET
TAKE 30-60 SECS BREAK BETWEEN SETS
TUESDAY 3/16 CARDIO & KETTLEBELLS
CORE SET #1
NEW CORE FLOW!!! CLICK HERE & FOLLOW ALONG
KETTLEBELL SET #2
2A- SUMO FULL SWINGS X10
2B- STAGGERED ALT SWINGS X20
2C- HINGE EYELEVEL SWING X30
3X60
TAKE 60 SECS BREAK BETWEEN FLOWS
INCREASE WEIGHT EA SET
CARDIO SET #3
45-55 MINS LOW INTENSITY STEADY STATE CARDIO!
FOCUS ON KEEPING YOUR HEART RATE IN YOUR FATBURNING
ZONE ATLEAST 80% OF YOUR CARDIO TIME!
WEDNESDAY 3/17 FULLBODY {BACK FOCUS}
WARM UP SET #1
1A- TOE TOUCH TO DROP SQUATS
1B- PLANK WALKS W/ KNEE TUCKS
3X12
TAKE 30 SECS BREAK BETWEEN SETS
TRI SET #2
2A- OVERHEAD PULLS
2B- SINGLE KB BENTOVER ROWS
2B- INVERTED ROWS (MODIFIED)
4X 30/20/12/12
INCREASE WEIGHT ON SETS 2&3
here's the weight that I recommend you use
set 1: 20lbs | set 2: 25lbs | set 3&4: 30lbs
TAKE 90 SECS BREAK BETWEEN SETS
SET #3
3A- WALKING LUNGE LUNGE SQUAT
3X20/16/12
START W/ BODYWEIGHT & INCREASE WEIGHT EVERY SET
TAKE 60-90 SECS BREAK BETWEEN SETS
SUPER SET #4
4A- LATERAL RAISES W/ WRIST FLIP
4B- BENCH GLUTE BRIDGE DB CHEST PRESS
4X 20/16/16/12/12
START LIGHT & INCREASE WEIGHT EVERY SET
TAKE 30-60 SECS BREAK BETWEEN SETS
SUPER SET #5
5A- BARBELL 21'S
5A- DUMBBELL 21'S
CHOOSE ONE {A} VARIATION
5B- DUMBBELL KICK BACKS X21
5B- CABLE MACHINE KICKBACKS X21
CHOOSE ONE {B} VARIATION
2X21
INCREASE WEIGHT FOR SECOND SET
TAKE 30-60 SECS BREAK BETWEEN SETS
WAY TO WORK FITCHIC!!
NOW TAKE SOME TIME AND STRETCH!!!!!!!!!!!!!!!!!!!!!!