FITCHIC ONLY {PREVIEW}

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!

PREVIEW PAGE

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

FITCHIC ONLY ONE MONTH $30

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

FITCHICS ONLY!!

PREVIEW PAGE

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!