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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:

  • 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.

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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!!!!!!!!!!!!!!!!!!!!!!

THURSDAY 3/18 CARDIO & KETTLEBELLS 

CORE SET #1

NEW CORE FLOW!!! CLICK HERE & FOLLOW ALONG

CARDIO SET #2

20  MINS HARD INTERVALS! 

LIKE 1 MIN ALL OUT FOLLOWED BY 1 MIN RECOVER 

10 ROUNDS = 20 MINS

KETTLEBELL GIANT SET #3

33A- HEAVY HIKE SWINGS  {HEELS UP} X10

3B- AROUND THE BODY SWINGS X20

3C- THROUGH THE LEG SWINGS  {TOES UP} X30

2-3 SETS 

TAKE 60 SECS BREAK BETWEEN FLOWS 

CARDIO SET #4

FINISH W/ ANOTHER 20  MINS HARD INTERVALS! 

>START WITH TABTA 20 SEC SPRINT  FOLLOWED BY 10 SECS RECOVER 

DO 8 ROUNDS  = 4 MINS AND FINISH WITH 

> 30 SECS ALL OUT FOLLOWED BY 1 MIN RECOVER 

11 ROUNDS = 15:30 MINS

FRIDAY 3/19 FULLBODY {BI & TRI FOCUS} 

WARM UP SET #1

1A- SIDE PLANK LEG LIFT HOLD 

1B- WALL SIT MARCHES

3 X 30 SECS

NO BREAK BETWEEN SETS

BICEPS SET #2

2- GRAB A SET OF 10 LBS DUMBBELLS CLICK & LETS CURL!!

TRICEPS  GIANT SET #3

3- GRAB A SET OF 8 OR 10 LBS DUMBBELLS & CLICK

THIS MAY STING A LITTLE..

SUPERSET #4

4A- BANDED DEADLIFT + SQUAT 

4B- BANDED GOBLET BOX SQUATS 

4B- WIDE STANCE SMITH MACHINE SQUAT W/ BAND

CHOOSE ONE {B} VARIATION 

4 X 20

USE MEDIUM BAND FOR ALL EXERCISE

NO BREAK BETWEEN SETS

SUPER SET #5

5A- ARNOLD PRESS X16

5B- DEADLIFT ROW COMBO X20

4 SETS 

USE THE SAME MEDIUM WEIGHT LIKE 

12-15LBS FOR {A} & 20-25LBS FOR {B}

NO BREAK BETWEEN SETS

IF YOU HAVE TIME ... DO THE BI'S AND TRI'S SET

W/ ME ONE MORE TIME!

WOOT WOOT! 

BICEPS LADDER

2- GRAB A SET OF 10 LBS DUMBBELLS CLICK & LETS CURL!!

TRICEPS GIANT SET

3- GRAB A SET OF 8 OR 10 LBS DUMBBELLS & CLICK

THIS IS ABOUT TO HURT...

 

SATURDAY 3/20 LEG DAY

 

 

 

 

 

 

 

 

 

 

WARM UP SET #1

CLICK HERE AND WARM UP WITH ME 

WITH LUNGES & SQUATS 

SET #2

2A- HEEL ELEVATED GOBLET SQUATS 

2A- HEEL ELEVATED BACK SQUATS 

2A- HEEL ELEVATED DUMBBELL SUITCASE SQUATS 

TEMPO: 2 COUNT DOWN 1 SEC POWER UP

CHOOSE ONE {A} VARIATION & FOLLOW THE BELOW PROTCOL EXCATLY HOW ITS WRITTEN! PLEASE!
SET 1: {LIGHT WEIGHT} 20 REPS [90 SECS BREAK] 

SET 2: {ATLEAST 10LBS HEAVIER THAN SET 1 } 16  REPS [2 MINS BREAK] 

SET 3: {ATLEAST 20LBS HEAVIER THAN SET 1} 12  REPS [2;30 MINS BREAK]

SET 4: {ATLEAST 25LBS HEAVIER THAN SET 1} 12 REPS [90 SEC BREAK & MOVE ON TO SET #3]

SET #3

3- ASSISTED SQUATS W/ A BAND 

1 X 40 

REPPING THEM OUT! THEY ARE SUPPOSE TO BURN!

DIG DEEP AND PUSH THROUGH. 

SET #4

4A- GLUTE TRUSTS W/ BARBELL      

4A- GLUTE THRUSTS W/ DUMBBELL  

4A- GLUTE THRUSTS W/ KETTLEBELL 

TEMPO: 2 SECOND HOLD AT THE TOP! 

CHOOSE ONE {A} VARIATION & FOLLOW THE BELOW PROTCOL EXCATLY HOW ITS WRITTEN! PLEASE!
SET 1: {LIGHT WEIGHT} 20 REPS [90 SECS BREAK]  

SET 2: {ATLEAST 10LBS HEAVIER THAN SET 1 } 16 REPS [2 MINS BREAK]  

SET 3: {ATLEAST 20LBS HEAVIER THAN SET 1} 12 REPS [2;30 MINS BREAK]  

SET 4: {ATLEAST 25LBS HEAVIER THAN SET 1} 12 REPS [90 SEC BREAK & MOVE ON TO SET #5]

SET #5

5- ELEVATED HIP THRUST W/ A BAND 

1 X 40 

REPPING THEM OUT! THEY ARE SUPPOSE TO BURN!

DIG DEEP AND PUSH THROUGH. 

CARDIO SET #6

6A- IF YOU HAVE A BIKE JUMP ON IT & RIDE 5-10 MILES

W/ MEDIUM RESISTANCE AND AIM  TO KEEP YOUR CADENCE FAST!

6B- IF YOU DO NOT HAVE A BIKE GO WITH PLAN B AND    

WALK A FAST 1.5 MILES OR RUN A SLOW & STEADY    

TWO MILES.