FITCHICS ONLY!!

      NEW TRAINING SPLIT

HIIT AND GYM SUPERSETS UPDATED @ 8PM CST MON/WED/FRI

CARDIO WORKOUTS UPDATED @ 8PM CST SUN/TUE/THUR

FLOWS UPDATED ON SATURDAYS 

WORKOUTS WILL BE DELETED SUNDAYS AT NOON CST

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

WELCOME TO FITCHIC ONLY CHOOSE YOUR WORKOUT ROUTINE BELOW!!!!

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. 

  • We drop a new core flow weekly! You should complete it at least three times a week. Before you do each cardio workout would be ideal! 

  •  Lastly stretching is so freaking important, please make time to stretch each day prior to going to bed! On Self Care Sundays you should STRETCH and do the Weekly YOGA flow!

If you ever have any questions or could use a modification please let me know!! Now lets get to work!  

WEEKLY CORE FLOW AUG 10-16

follow along

AFTER WORKOUT STRETCHES

⇢AUG 15__SATURDAY

GLUTE ACTVIATION

BANDED GLUTE BRIDGE HOLD  X60 SECS

FROG PUMPS X 30 REPS 

FITCHICS LISTEN UP: Complete two round before starting either of the workouts below. 

AT HOME TABATA  SUPERSETS

FITCHICS LISTEN UP: Each of the supersets will be performed tabata style. 20 secs all out intensity  followed by 10 secs rest for a total of 8 rounds. When I say "all out,” I mean ALL OUT BOOBS TO THE WALL! HA!  I AM  talking about 100-percent max effort for every single exercise. Take 90 secs break between supersets.  DO 8 TOTAL ROUNDS ON ALL 6 SUPERSETS. 

I recommend using an interval timer like the SECONDS INTERVAL TIMER. They do have a free version. 

 

 

1A) squat to calf raise  {bodyweight}

1B) wall sit  {bodyweight}

2A) dumbbell goblet squats {use a 20lb+ db and try to sit as low as possible ea rep! Yep it will start to burn, but push through and maintain form.!

2B) pop squats {bodyweight}

FITCHICS LISTEN UP: You want to maintain a quick tempo, try to do 1 rep a second that . So that means you are aiming for 20 reps each round. Yes I know this will be difficult but that's your goal.

3A) alternating dumbbell shoulder press {neutral grip}

3B) lateral raise hold 

FITCHICS LISTEN UP: 20 reps on the alternating shoulder press should be easy. So bang them out, no half assing. You should use a 10lbs  dumbbells at the very least for both the presses and holds.

4A) bent over rows 

4B) alternating kb swings {heavy}

5A) floor chest press 

5B) decline floor chest press 

6A) banded fire hydrant left leg 

6A) banded fire hydrant right leg 

AFTER WORKOUT STRETCHES

follow along 
Stretching is extremely important. Please allot time to stretch after each and every workout you do!  

GYM SETS

GYM TABATA SETS

FITCHICS LISTEN UP: Each set will be performed tabata style. 20 secs all out intensity  followed by 10 secs rest for a total of 8 rounds. When I say "all out,” I mean ALL OUT! BOOBS TO THE WALL! HA!  I'm screaming 100-percent max effort for every single exercise. Take 90 secs break between sets.  DO 8 TOTAL ROUNDS ON ALL 6 SETS. 

1A) smith  or hack squat  machine  squats 

FITCHICS LISTEN UP: if you use the smith machine you should at least have 10lbs on each side, and do not lock your knees at the tope of the movement. If choose the hack squat machine you probably won't  need to add any weight at all. Reguardless of the exercise you use, you should not rack the weight during yours 10 sec break. Just rest it on your shoulders. 

 

2A) lat pulldowns {neutral grip}

FITCHICS LISTEN UP: Use 40-60lbs aim to do no less than 12 reps each round. 

3A) glute ham iso hold 

FITCHICS LISTEN UP: This is a good one. If your gym doesn't have the GHD machine find somewhere to lock your feet in and lean forward and hold for 20 seconds. 

4A) lateral raise machine 

FITCHICS LISTEN UP: 10lbs  is all you need when it comes to this machine. If you start to fatigue quick just do partials instead do not give up. 

5A) glute kick back machine

FITCHICS LISTEN UP: Use the glute kickback machine that your gym has. Use 40-60lbs.  Do 4 consecutive rounds on the right side and 4 consecutive rounds on the left side. Do not alternate. 

6A) machine triceps dips

6B) reverse barbell curls

FITCHICS LISTEN UP: use 30-50lbs for the dips and a 20-30lbs for the curls

7A) alternating kb swings {heavy}

⇢AUG 14__FRIDAY

FITCHICS LISTEN UP:TODAY IS A LONG CARDIO DAY. PLEASE  SET A MILE GOAL, AND KEEP TRACK OF YOUR HEARTRATE THROUGHOUT YOUR WORKOUT.

1) WALKING WORKOUT

3-4 MILES @ 65% TO 80% max heart rate

2) RUNNING WORKOUT

4-5 MILES @ 60% TO 70% max heart rate

3) CYCLING WORKOUT

10-15 MILES @ 60% TO 70% max heart rate

⇢AUG 13__THURSDAY

FITCHICS LISTEN UP: ITS THURSDAY AND I THINK TODAY  YOU ALL SHOULD DO THE EVERY MINUTE ON THE MINUTE CIRCUIT WITH ME. CLICK HERE! CHECK IT OUT AND PLAN ACCORDINGLY.🏋🏾‍♀️

FULLBODY CIRCUIT 

GLUTE ACTVIATION

BANDED GLUTE BRIDGE HOLD  X60 SECS

FROG PUMPS X 30 REPS 

2 ROUNDS 

CIRCUIT 

FOLLOW ALONG VIDEO

1A)MINS 1-5 YOU WILL NEED ONE HEAVY DUMBBELL

1B)MINS 6-10 YOU WILL NEED ONE HEAVY KETTLEBELL

1C)MINS 11-15  PAIR OF DUMBBELLS 8-10LBS

1D)MINS 16-20  PAIR OF DB'S 10-12LBS & A KETTLEBELL

1E)MINS 21-25 PAIR OF DUMBBELLS 12-15LBS

1F)MINS 26-30 BODYWEIGHT

GYM LOWERBODY SUPERSETS

GLUTE ACTVIATION

BANDED GLUTE BRIDGE HOLD  X60 SECS

FROG PUMPS X 30 REPS 

2 ROUNDS 

LEG SUPERSETS

1A) leg press  {high &wide stance}

1B) static lunges {bodyweight}

4X20 start light and increase weight each leg press set. No break between sets. 

2A) leg extensions {15 reps toes out 15 reps toes in}

2B) single leg rdl's {bodyweight 15 per leg}

4X15 increase weight ea extension set. Use bodyweight and concentrate

on form while doing the bodyweight romanian deadlifts (RDL's). No break between sets 

3A) single leg curls 

3B) suitcase db squats {heels elevated}

4X12 start light on the leg curls and increase weight ea set. Use the same moderate weight

for all 4 of the suitcase squats. No break between sets 

4A) abductor machine {banded)

4B) banded stepbacks 

4X30 FITCHIC LISTEN UP: watch the demo video for the abductor machine and make sure you do I just like Ryan does it. On the stepbacks do 15 reps per leg

 

⇢AUG 12__HUMP DAY

FITCHICS LISTEN UP: AN INTERVAL TIMER WILL COME IN HANDY FOR TODAYS INTERVAL CARDIO WORKOUTS. I USE THE SECONDS APP. YOU CAN USE THIS TIMER WHILE LISTENING TO YOUR MUSIC. YOU COULD TOTALLY PROGRAM YOUR WHOLE INTERVAL WORKOUT IN PRIOR TO STARTING AND JUST LET IT TELL WHAT TO DO IN THE BACKGROUND. 

 

1) INTERVAL WALKING WORKOUT

START W/ 50 AIR SQUATS 

1A)1-10 mins warm up HR @ 120-130BPM

1B)11-20 mins interval one HR @ 130-140BPM

1C) 21-30 mins rest/recover bring HR back down to 125-135BPM

1D) 31-40 mins interval two HR @ 140-150BPM 

1E) 41-50 mins rest/recover bring HR back down to 123-135BPM

END W/ 50 AIR SQUATS 

 

DO FIRST 15 MINS OF THIS WEEKS YOGA FLOW

BEFORE YOU GO TO BED! I'M SURE YOU COULD USE A

 GOOD MID WEEK STRETCH!

2) INTERVAL RUNNING WORKOUT

CLICK HERE TO USE THE  TRAINING PACE CALCULATOR 

START W/ 50 NO STOP WALKING LUNGES

2A) 1-10 mins @ easy warm up pace 

2B) 11-20 mins interval ONE 30 secs @ VO2 pace followed

by 1 min @ easy pace total:7 rounds

2C) 21-25 mins rest/recover brisk walk

2D) 26-36 mins interval TWO 1 min @ tempo pace followed

by 1 min @ easy pace total:6 rounds

CLICK HERE TO USE THE  TRAINING PACE CALCULATOR

2E) 37-40 mins or the nearest mile @ easy cool down pace 

FINISH  W/ 50 NO STOP WALKING LUNGES

DO FIRST 15 MINS OF THIS WEEKS YOGA FLOW

BEFORE YOU GO TO BED! I'M SURE YOU COULD USE A

 GOOD MID WEEK STRETCH!

I'LL HAVE A BIKE WORKOUT FOR YOU ON FRIDAY! 

 

⇢AUG 11__TUESDAY

GYM UPPERBODY SUPERSETS

GLUTE ACTVIATION

BANDED GLUTE BRIDGE HOLD  X60 SECS

FROG PUMPS X 30 REPS 

3 ROUNDS 

1A) barbell pendlay rows 

1B) barbell deadlifts 

4X12

FITCHICS LISTEN UP:USE THE SAME WEIGHT FOR BOTH EXERCISE. I SUGGEST USING A 35LB BARBELL (IF YOUR GYM HAS ONE) WITH A 10 OR 15LB BUMPER PLATE ON EACH SIDE. TAKE 60 SECS BREAK BETWEEN SETS. 

2A) seated row machine {neutral grip}

2B) triceps barbell overhead extensions {standing} 

4X16 IF YOU GYM HAS THE PIN LOADED ROW MACHINE USE IT. 

FITCHICS LISTEN UP: INCREASE WEIGHT EA ROW SET AND KEEP THE SAME LIGHT FIXED BARBELL FOR ALL 4 SETS.

3A) barbell bench press  

3B) single dumbbell curl

4X16

FITCHICS LISTEN UP: I SUGGEST YOU JUST USE THE 45LB BARBELL AND A SINGLE HEAVY DUMBBELL LIKE A 35LB FOR ALL 4 SETS. NO NEED TO TAKE BREAKS BETWEEN SETS! KNOCK THEM OUT! 

4A) dumbbell lateral raise double drop set {seated}

4B) dumbbell lateral raise  double drop set  {standing 

1 SET

10 REPS @ HEAVY WEIGHT

15 REPS @ 10LBS LIGHTER  

FAILURE {20+ REPS} @ 5LBS LIGHTER 

FITCHICS LISTEN UP: DON'T GET CONFUSED THESE ARE TWO DIFFERENT EXERCISES. ONE IS SEATED WHICH ISOLATES THE MIDDLE DELTS MORE. 4B IS STANDING WHICH ALLOWS YOU TO USE MOMENTUM. SO THAT MEANS YOU SHOULD BE ABLE TO START W/ HEAVIER DUMMBELLS. ATLEAST 5LBS HEAVIER. THESE ARE DROP SETS YOU IMMEDIATELY DROP THE WEIGHT AND MOVE INTO YOUR NEXT SET THERE IS ABSOLUTELY NO BREAK BETWEEN SETS. YOU CAN TAKE A 60 SECS BREAK BETWEEN EXERCISES. BUT NO BREAKS BETWEENT SETS!YOU ARE ONLY DOING EACH EXERCISE ONCE YES ITS CLOSE TO 100 REPS! BUT WE HAVE GOALS!!!WOOT WOOT!!

BURNOUT SET

5A) cable face pulls 

5B) floor latpulldowns 

1X50 USE ROPE ATTACHMENT

FITCHICS LISTEN UP: THIS IS THE BURNOUT SET SO BURN OUT! I SUGGEST YOU USE 30-40LBS FOR THE FACEPULLS AND THE DAMN NEAR THE WHOLE STACK FOR THE FLOOR LATPULLS DOWNS! TRY IT BEFORE YOU ROLL YOUR EYES. YOU MIGHT NEED TO TAKE BREAKS DURNING THE 50 REPS AND THAT IS OKAY. JUST MAKE SURE YOU COMPLETE THE 50 REPS AND TRY NOT TO LOWER THE WEIGHT! 

AT HOME CIRCUITS 

GLUTE ACTVIATION

BANDED GLUTE BRIDGE HOLD  X60 SECS

FROG PUMPS X 30 REPS 

3 ROUNDS 

UPPERBODY CIRCUIT

1A) dumbbell deadlifts {USE HEAVY WEIGHT}

1B) front dumbbell 1 & half squats 

1C) dumbbell step ups  {KEEP THE FOOT PLANTED ON BENCH}

1D) rear foot elevated deadlifts {FOOT SHOULD BE 2 INCHES OFF THE GROUND}

4 ROUNDS WHEN IT COMES TO THE SINGLE LEG EXERCISES BE SURE TO DO THE PRESCRIBED REPS ON EACH LEG, DON'T BE HALFING THE REPS. 

ROUND #1 10 REPS

ROUND #2 12 REPS

ROUND #3 16 REPS

ROUND #4 20 REPS 

FITCHICS LISTEN UP: FOLLOW THE INSTRUCTIONS. TAKE NO LONGER THAN 60 SECS BREAK  BETWEEN ROUNDS

UPPERBODY CIRCUIT

2A) alternating dumbbell shoulder press 

2B) kettlebell side stepping swings

2C) single leg triceps dips 

2D) upright row + neutral grip front raise 

2E) half kneeing dumbbell scoop curls

4 ROUNDS

ROUND #1 12 REPS

ROUND #2 16 REPS

ROUND #3  20 REPS

ROUND #4 20 REPS 

FITCHICS LISTEN UP: ON THE ALTERNATING SHOULDER PRESS EA PRESS IS A REP. YES ROUNDS 3 AND 4 ARE BOTH 20 REPS.  TAKE NO LONGER THAN 60 SECS BREAK  BETWEEN ROUNDS

 

⇢AUG 10__MONDAY

DYNAMIC WARM UP 

DEMO VIDEO 

  • BENT OVER ARM SWINGS 

  • TORSO TWISTS 

  • FOWARD FOLD TOE TOUCH + KNEES TO ELBOWS

  • KNEE HUG + TOE PULL

  • DOWNWARD DOG + RUNNERS LUNGE 

  • 5 STANDING GLUTE CIRCLES BOTH DIRECTIONS 

  • 5 BOUNCES + 5 HIGH KNEES + 5 BUTT KICKS 

FITCHIC LISTEN UP: BEFORE YOU CHOOSE ANY OF THE CARDIO OPTIONS BELOW COMPLETE FOUR ROUNDS OF THE LEG CIRCUIT.

 

1A) HEEL ELEVATED AIR SQUATS 

1B) BULGARIAN SPLIT LUNGES 

1C) PARTIAL WALKING LUNGES 

*4 sets 16-20 reps per set. Increase weight ea set 

RUNNING WORKOUT 

CLICK HERE TO USE THE  TRAINING PACE CALCULATOR. 

FITCHIC LISTEN UP: Once you use the calculator to find out what your training paces are implement those times per the instructions below. I hope you completed this workout last week so you have something to compare this weeks workouts to. I really hope you are seeing progress even if minor.   

1) 3.5 MILE TEMPO RUN

  • MILE 1 @ YOUR TEMPO RUN PACE 

  • MILE 2  @ 90 SECONDS SLOWER THAN YOUR TEMPO RUN PACE

  • MILE 3 @ 1 MINUTE FASTER THAN YOUR EASY RUN PACE

  • LAST HALF A MILE @ YOUR TEMPO PACE

FITCHIC LISTEN UP: If you choose to do this on a treadmill, use your fitness watch to track your pace. Or do the conversions per your treadmill make and model to figure out what speed aligns with your needed paces. But really you should get out and hit the pavement. 

WALKING WORKOUT

1) 3.5 MILE TEMPO WALK

  • MILE 1  @ WARM UP PACE EX: 15 MIN / MILE 

  • MILE 2 @  90 SECS FASTER THAN MILE ONE EX: 13:30 MIN /MILE

  • MILE 3 @ FASTER THAN MILE ONE SLOWER THAN MILE TWO EX: 14:00 / MILE

  • LAST HALF A MILE FAST AS YOU CAN EX: 12:30 MIN/MILE

FITCHIC LISTEN UP: If you choose to do this on a treadmill, use your fitness watch to track your pace. But you should really get out and hit the pavement. 

CYCLING WORKOUT

1)45-60 MIN TEMPO RIDE 

  • 1-15 MINS ON THE HARD GEAR DO NOT WORRY ABOUT PACE 

  • 16-30 MINS ADJUST THE GEARS TO YOUR COMFORT AND TRY TO STAY CONSISTENT AT A 13/MILE PACE

  • 31-45 ADJUST YOUR GEARS AS NEEDED AND TRY TO STAY  AT A 15/MILE PACE

  • 46-60 MINS BACK TO THE HARD GEARS FOR THE REMAINDER OF THE RIDE.

FITCHIC LISTEN UP: If you choose to do this on a stationary bike, adjust resistance as needed in order to meet the goal pace. 

AFTER WORKOUT STRETCHES

follow along 
Stretching is extremely important. Please allot time to stretch after each and every workout you do!  

DYNAMIC WARM-UPS

DEMO VIDEO 

YOGA W/ BRITNI AUG10-16

follow along 

Sundays are for YOGA! Grab your mat, light an incense and let's FLOOOWWWW.

💫FITCHIC ONLY REVIEWS💫

© 2019 by In Awe Fitness