At Gym (Men or Women) Week 19 & 20 Workout Plan - Fit2Fat2Fit

Monday:
CHEST (See videos for demonstrations)
- 2 min. warm-up – Jump rope at a fast pace (1 minute on both feet, 30 seconds on left foot, 30 seconds on right)
- Exercise 1 - 12 reps of barbell bench press with a 4 count on the way down, 1 count on the way up
- 10 hanging leg raises (Adjust amount of reps depending on your fitness level. To make this easier, bring knees up)
- Repeat these 3 times
- 45 Seconds of fast paced jump rope
- Exercise 2 - 12 reps of incline barbell bench press with a 4 count on the way down, 1 count on the way up
- 10 reps of "sunrise/sunset"crunches with stability ball
- Repeat these 3 times
- 45 Seconds of fast paced jump rope
- Exercise 3 - 15 reps of cable flies with a 4 count on the way down, 1 count on the way up
- 30 seconds of plank on stability ball with a circle rotation
- Repeat these 3 times
45 Seconds of fast paced jump rope
- Exercise 4 - 16 reps of pushups with one hand on medicine ball
- CARDIO
- 30 second box jumps
- Repeat these 3 times
Finish with 10 minutes of LSD (Long Slow Distance) cardio. You can use cardio equipment of your choice, but keep the pace up at about
60% of your maximum.
- STRETCH - Stretch Chest after workout. Hold each stretch for 30 seconds
Tuesday:
BACK (See videos for demonstrations)
- 3 min. warm-up - Jump rope at a medium pace
- Exercise 1 - 12 reps wide grip pull-ups with a 4 count on the way down, 1 count on the way up (Use assistance if needed)
- 15 reps cable woodchoppers each side (straight across)
- Repeat these 3 times
- 45 second wall jumps
- Exercise 2 - 12 reps bent over barbell rows with a 4 count on the way down, 1 count on the way up
- 10 reps each side "thread the needle" side plank
- Repeat these 3 times
At Gym (Men or Women) Week 19 & 20 Workout Plan

- 45 second wall jumps
- Exercise 3 - 12 reps barbell deadlifts
- 40 second oblique medicine ball pass balancing on butt
- Repeat these 3 times
45 second wall jumps
- 10 reps of pull-ups with a neutral grip with a 4 count on the way down, 1 count on the way up (palms facing each other. Use
- Exercise 4 assistance if needed)
- CARDIO
- 40 seconds of step-up jumps
- Repeat these 3 times
Finish with 10 minutes of HIIT (High Intensity Interval Training) cardio. 30 second sprint on bike, followed by 30 second slow recovery.
Repeat for 10 minutes.
STRETCH - Stretch out back after workout. Hold each stretch for 30 seconds.
Wednesday:
LEGS (See videos for demonstrations)
- 2 min. warm-up – Jump rope at a fast pace (1 minute on both feet, 30 seconds on left foot, 30 seconds on right)
- 12 reps barbell squats 4 count on the way down, 1 count on the way up (You can use dummbells instead if the barbell hurts your
- Exercise 1 shoulders)
- 40 seconds slow jog on treadmill
- Repeat these 3 times.
- 30 seconds of front to back jumps over a dumbbell
- 10 reps barbell lunges with a 4 count on the way down, 1 count on the way up (each leg) (You can use dumbbells instead if the barbell
- Exercise 2 hurts your shoulders)
- 40 seconds slow pace on bike
- Repeat these 3 times.
- 30 seconds of side to side jumps over a dumbbell
- Exercise 3
- 15 reps straight leg deadlifts with a 4 count on the way down, 1 count on the way up (hamstrings)(Stand on a bench and with
dumbbells in hands, bend over, with legs straight, until you feel a stretch in your hamstrings, then slowly and carefully come back up)
- 40 seconds of fast pace jump rope
- Repeat these 3 times.
30 seconds of front to back jumps over a dumbbell
Exercise 4 - 30 reps (15 each leg) of dumbbell step-ups with a knee raise
- Rest 30 seconds and repeat 3 times
Finish with 10 minutes of LSD (Long Slow Distance) cardio. You can use cardio equipment of your choice, but keep the pace up at about
CARDIO 60% of your maximum.

STRETCH - Stretch legs after workout. Hold each stretch for 30 seconds.
Thursday:
SHOULDERS (See videos for demonstrations)
- 3 min. warm-up - Jump rope at a medium pace
- Exercise 1 - 12 reps of staggered stance barbell press with a 4 count on the way down, 1 count on the way up
- 10 hanging leg raises (Adjust amount of reps depending on your fitness level. To make this easier, bring knees up)
- Repeat these 3 times
- 45 Seconds of fast paced jump rope
- Exercise 2 - 12 reps side dumbbell raises with a 4 count on the way down, 1 count on the way up
- 10 reps of "sunrise/sunset"crunches with stability ball
- Repeat these 3 times
- 45 Seconds of fast paced jump rope
- Exercise 3 - 12 reps of dumbbell rear delt raises with a 4 count on the way down, 1 count on the way up
- 30 seconds of plank on stability ball with a circle rotation
- Repeat these 3 times
45 Seconds of fast paced jump rope
- Exercise 4 - 40 seconds of hand step-ups with plank
- CARDIO -
Friday:
- 30 second box jumps
- Repeat these 3 times
Finish with 10 minutes of HIIT (High Intensity Interval Training) cardio. 30 second sprint on bike, followed by 30 second slow recovery.
Repeat for 10 minutes.
STRETCH - Stretch out shoulders after workout. Hold each stretch for 30 seconds.
BI’s & TRI’s (See videos for demonstrations)
- 2 min. warm-up – Jump rope at a fast pace (1 minute on both feet, 30 seconds on left foot, 30 seconds on right)
- Exercise 1 - 12 chin-ups with a 4 count on the way down, 1 count on the way up (Use assistance if needed
- 10 dips with a 4 count on the way down, 1 count on the way up, hold in upright position for 15 seconds, 10 more dips with a 4 count
on the way down, 1 count on the way up
- Repeat these 3 times.
- Exercise 2 - 12 reps close grip barbell curls with a 4 count on the way down, 1 count on the way up
- 12 reps barbell "skull crushers" on a bench with a 4 count on the way down, 1 count on the way up
- Repeat these 3 times.
- Exercise 3 - 12 reps scooping dumbbell curls with a 4 count on the way down, 1 count on the way up

- 12 reps behind the neck dumbbell tricep extensions with a 4 count on the way down, 1 count on the way up
- Repeat this 3 times.
- Finish with 8 min. of burpees using a bosu ball or a bench (Do these using intervals if needed until you reach the full 8 minutes)
- STRETCH - Stretch biceps and triceps after workout. Hold each stretch for 30 seconds