Men's and Women's Week 7 Workout Plan.xlsx - Fit2Fat2Fit

Monday:
Monday:
CHEST & BACK (See videos for demonstrations)
- 2 min. warm-up – High Knees
- Exercise 1 – 10 pushups with a 3 count on the way down, and 1 count on the way up (Do on knees if needed for assistance)
- - 7 pullups with a 3 count on the way down and 1 count on the way up (Use a chair for assistance)
- Repeat these 3 times
- Jumping jacks for 2 minutes straight.
- Exercise 2 – 10 pushups with a 3 count on the way down, and 1 count on the way up (Do on stability ball)
- - 7 pullups with a 3 count on the way down and 1 count on the way up (Use a chair for assistance)
- Repeat these 3 times
- Jumping jacks for 2 minutes straight.
- Exercise 3 - 12 dumbbell flies while on a stability ball with a 3 count on the way down and 1 count on the way up
- CORE
- 12 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
– 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:
Tuesday:
CARDIO -
Women's Week 7 Workout Plan (From Home)
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:
Wednesday:
LEGS & SHOULDERS (See videos for demonstrations)
- 2 min. warm up - Jumping jacks
- 12 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 10 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.
- 2 min. high knees
- Exercise 2 - 12 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 16 reps of side dumbbell raises with a 3 count on the way down and 1 count on the way up. (8 on each leg)
- - Repeat these 3 times.
- 2 min. high knees
- 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.
– Plank for 30 seconds with toe raise. Side plank for 30 seconds with wiggle. Other side for 30 seconds with wiggle. Repeat each 3
- CORE 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 to elbow and “crunch” your abs as you do that. Do 20 reps and then switch and do 20 more.
- STRETCH - Stretch legs and shoulder after workout. Hold each stretch for 30 seconds.

Thursday
Thursday
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.
Friday: Friday:
Friday:
BI’s & TRI’s
- 2 min. warm-up – High Knees
- Exercise 1 - 7 chinups, using a chair for assistance, with a 3 count on the way down and 1 count on the way up
- 10 dips on a chair with a 3 count on the way down and 1 count on the way up
- Repeat these 3 times.
- Exercise 2 - 7 chinups, using a chair for assistance, with a 3 count on the way down and 1 count on the way up
- 10 dips on a chair with a 3 count on the way down and 1 count on the way up
- Repeat these 3 times.
- Exercise 3 - 10 standing dumbbell curls on 1 leg with a 3 count on the way down and 1 count on the way up (5 on each leg)
- 10 dumbbell tricep kick backs on 1 leg with a 3 count on the way down and 1 count on the way up (5 on each leg)
- 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