Week's 9 & 10 Workout Plan - Fit2Fat2Fit

Monday:
CHEST & BACK (See videos for demonstrations)
- 2 min. warm-up – High Knees
– 8 pushups with one hand on the bottom stair (or something similar) and the other hand on the ground. Switch hands and do 8 more.
- Exercise 1 (Use knees or stability ball for assistance)
- - 8 jumping pullups. Jump up to the top position and hold for 3 seconds. Repeat 8 times.
- Repeat these 3 times
- Jumping jacks for 1 minute.
- Dumbbell bench press on stability ball. Start with both dumbbells above your head and bring one arm down while keeping the other
- Exercise 2 one in the air. Do 10 reps for each arm.
- - 12 reps (each hand) of 1 handed lat pull downs using bands
- Repeat these 3 times
- Jumping jacks for 1 minute.
- Exercise 3 - 12 dumbbell flies while on a stability ball.
- CORE
- 10 dumbbell bent over rows on one foot doing one hand at a time. Switch foot and do 10 more on the other hand.
- Repeat these 3 times
– Plank for 30 seconds on stability ball. 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 -
20 minutes of HIIT (High Intensity Interval Training) cardio. (Run up the stairs at a fast pace, then walk down at a slow pace while
recovering. Repeat for 20 minutes)
STRETCH - Stretch out legs after workout. Hold each stretch for 30 seconds.
Wednesday:
LEGS & SHOULDERS (See videos for demonstrations)
- 2 min. warm up - Jumping jacks
- Exercise 1 - 20 seconds wall sits with one leg off the ground. Switch legs and do 20 more seconds.
- Stand on one leg and do 10 reps of military dumbbell press one arm at a time. Stand on the other leg and do 10 more reps with the
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other arm.
- - Repeat these 3 times.
- 1 min. high knees
Home Workouts - Week's 9 & 10 Workout Plan
- Exercise 2 - 10 reps of leg curls using stability ball while laying on your back. Do one leg at a time and do 10 reps each leg.

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- Stand on one leg and do 10 reps of side dumbbell raises one arm at a time. Stand on the other leg and do 10 more reps with the other
arm
- - Repeat these 3 times.
- 1 min. high knees
- Exercise 3 - 10 reps of lunges with back leg on stairs with light dumbbells. Switch and do 10 more on the other leg.
- Stand on one leg and 10 reps of dumbbell upright rows one hand at a time. Stand on the other leg and do 10 more reps with the
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other hand.
- - Repeat these 3 times.
– Plank for 30 seconds on stability ball. Side plank for 30 seconds with wiggle. Other side for 30 seconds with wiggle. Repeat each 3
- CORE times.
- STRETCH - Stretch legs and shoulder after workout. Hold each stretch for 30 seconds.
Thursday
Friday:
CARDIO -
20 minutes of HIIT (High Intensity Interval Training) cardio. (Run up the stairs at a fast pace, then walk down at a slow pace while
recovering. Repeat for 20 minutes)
STRETCH - Stretch out legs after workout. Hold each stretch for 30 seconds.
BI’s & TRI’s
- 2 min. warm-up – High Knees
- Exercise 1 - 8 jumping chin-ups. Jump up to the top position and hold for 3 seconds. Repeat 12 times.
- Exercise 2
- 8 dips on a stability ball. Hold in upright position for 8 seconds and then do 8 more.
- Repeat these 3 times.
- Stand on one leg and do 8 dumbbell hammer curls with the other arm at a 90 degree angle. Switch feet and do 8 more reps on the
other arm, with the opposite arm at a 90 degree angle.
- Stand on one leg and do 8 tricep dumbbell kick backs. Switch feet and do 8 more with the other arm.
- Repeat these 3 times.
- Exercise 3 - 8 reps of sitting bicep dumbbell curls using one arm at a time. Switch arms and do 8 more.
- Stand on one leg and do 8 behind the neck dumbbell tricep extensions with one arm. Switch feet and do 8 more reps with the other
arm.
- Finish with 6 min. of mountain climbers with hands on a chair against a wall
- STRETCH - Stretch biceps and triceps after workout. Hold each stretch for 30 seconds