Gym Workouts - Fit2Fat2Fit

Monday:
CHEST & BACK (See videos for demonstrations)
- 2 min. warm-up – Jump rope at a light pace
- Exercise 1 – 15 pushups with a 3 count on the way down, and 1 count on the way up
- 8 pullups with a 3 count on the way down and 1 count on the way up (Use assisted pullup machine for assistance)
- Repeat these 3 times
- Bike at a fast pace for 2 minutes straight with light resistance.
- Exercise 2 - 15 pushups with a 3 count on the way down and 1 count on the way up while on stability ball
- - 8 pullups with a 3 count on the way down and 1 count on the way up (Use assisted pullup machine for assistance)
- Repeat these 3 times
- Bike at a fast pace for 2 minutes straight with light resistance.
- Exercise 3 - 15 dumbbell flies while on a stability ball with a 3 count on the way down and 1 count on the way up
- - 15 dumbbell bent over rows while on one foot with a 3 count on the way down and 1 count on the way up
- Repeat these 3 times
- CORE – Plank for 30 seconds with toe raise. Side plank for 30 seconds with wiggle. Other side for 30 seconds with wiggle. Repeat each 3 times.
- STRETCH - Stretch Chest and Back after workout. Hold each stretch for 30 seconds
Tuesday:
CARDIO -
30 minutes of HIIT (High Intensity Interval Training) cardio. (Walk on a treadmill at a fast pace with incline for 1 minute. Recover at a
slow pace with no incline for 1 minute. Repeat)
STRETCH - Stretch out legs after workout. Hold each stretch for 30 seconds.
Wednesday:
LEGS & SHOULDERS (See videos for demonstrations)
- 2 min. warm-up – Jump rope at a light pace
- 20 Squats with a stability ball between your back and a wall. 3 count on the way down and 1 count on the way up. With light
- Exercise 1 dumbbells.
- - Stand on one leg and do 15 reps of military dumbbell press with 3 count on the way down and 1 count on the way up. (10 on each leg)
- - Repeat these 3 times.
- Use the stair stepper machine at a fast pace with light resistance for 2 minutes
- Exercise 2 - 15 lunges each leg with 3 count on the way down and 1 count on the way up. With light dumbbells.
- - Stand on one leg and do 20 reps of side dumbbell raises with a 3 count on the way down and 1 count on the way up. (10 on each leg)
- - Repeat these 3 times.
Gym Workouts - Week's 7 & 8 Workout Plan

- Use the stair stepper machine at a fast pace with light resistance for 2 minutes
- Exercise 3 - Do 30 seconds of step ups with light dumbbells at a fast pace.
- Hand Step-Ups with Plank. (Get in pushup position in front of a small chair or bench that is up against a wall. Then for 30 seconds you
will put one hand on the seat of the chair followed by the other hand. Then put one hand down back on the ground followed by the
-
other, while your body remains straight.)
- - Repeat these 3 times.
- CORE – Plank for 30 seconds with toe raise. Side plank for 30 seconds with wiggle. Other side for 30 seconds with wiggle. Repeat each 3 times.
- Get on all 4’s and simultaneously extend left leg and right arm until parallel with ground. Then bring in at the same time and try and
touch knee Get on to all elbow 4’s and simultaneously “crunch” your extend abs as left you leg do and that. right Do arm 20 until reps parallel and then with switch ground. and Then do 20 bring more. in at the same time and try and touch knee to elbow and “crunch” you
STRETCH - Stretch legs and shoulder after workout. Hold each stretch for 30 seconds.
Thursday:
CARDIO
- CARDIO -
Friday:
30 minutes of HIIT (High Intensity Interval Training) cardio. (Walk on a treadmill at a fast pace with incline for 1 minute. Recover at a
slow pace with no incline for 1 minute. Repeat)
STRETCH - Stretch out legs after workout. Hold each stretch for 30 seconds.
BI’s & TRI’s (See videos for demonstrations)
- 2 min. warm-up – Jump rope at a light pace
- Exercise 1 - 9 chinups, using assisted pullup machine, with a 3 count on the way down and 1 count on the way up
- 15 dips on a bench with a 3 count on the way down and 1 count on the way up
- Repeat these 3 times.
- Exercise 2 - 9 chinups, using assisted pullup machine, with a 3 count on the way down and 1 count on the way up
- 15 dips on a bench with a 3 count on the way down and 1 count on the way up
- Repeat these 3 times.
- Exercise 3 - 15 standing dumbbell curls on 1 leg with a 3 count on the way down and 1 count on the way up (8 on one leg and 7 on the other)
- 15 dumbbell tricep kick backs on 1 leg with a 3 count on the way down and 1 count on the way up (8 on one leg and 7 on the other)
- Repeat these 3 times.
- Finish with 8 min. of mountain climbers with hands on a bench.
- STRETCH - Stretch biceps and triceps after workout. Hold each stretch for 30 seconds