Week 14 - Fit2Fat2Fit

Monday:
CHEST & BACK (See videos for demonstrations)
- 2 min. warm-up – High Knees
- 2 Pushups, 1 Pullup, 4 Pushups, 2 Pullups, 6 Pushups, 3 Pullups, 8 Pushups, 4 Pullups (Do this with no rest and use assistance if needed
- Exercise 1 )
- - 20 seconds of plank on one foot, 20 seconds of plank on other foot. Rest 30 seconds.
- Repeat these 3 times
- 30 Seconds of Mountain Climbers with hands on the ground
- 8 Pushups on Dumbbells Mixed with 8 Dumbbell Rows (Put dumbbells shoulder width apart on the ground. Get in pushup position
while gripping the dumbbells. Do a full rep of a pushup and then at the top pull up on the dumbbell and do a bent over row. Alternate
- Exercise 2 hands after each rep of pushup)
- - 10 reps of "thread the needle" side plank each side
- Repeat these 3 times
- 30 Seconds of Mountain Climbers with hands on the ground
- Exercise 3 - 10 dumbbell flies on stability ball with an incline
- 12 dumbbell deadlifts
- Repeat these 3 times
- CORE - 8 reps of "sunrise/sunset" crunches with stability ball followed by 30 seconds of plank on stability ball. Repeat 3 times
- STRETCH - Stretch Chest and Back after workout. Hold each stretch for 30 seconds
Tuesday:
CARDIO -
10 minutes of HIIT (High Intensity Interval Training) cardio. Sprint up the stairs followed by a slow walk down. Repeat this pattern for 10
minutes. 5 minutes of HIIT cardio doing wall jumps. 30 seconds of wall jumps followed by 30 seconds of walking in place. Repeat for 5
minutes. Finish with 10 more minutes of HIIT cardio on the stairs
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 - 10 reps of dumbbell squat with a pulse at the bottom immediately followed by a military press as you come to the top
- - 12 reps of wood choppers on each side using a dumbbell
- - Repeat these 3 times.
- 30 seconds of side to side jumps over a dumbbell
Home Workouts - Week's 13 & 14 Workout Plan

- Exercise 2 - 10 reps of dumbbell lunges immediately followed by a dumbbell side raise towards the bottom of the lunge
- - 12 reps of wood choppers on each side using a dumbbell starting from the bottom
- - Repeat these 3 times.
- 30 seconds of side to side jumps over a dumbbell
- Exercise 3 - 30 seconds of dumbbell step ups with a knee raise
- Stand on one leg and do an upright row with dumbbells, followed by a rotation to military dumbbell press position, lift up and come
-
back down. Do 8 reps on one leg and 8 reps on the other
- - Repeat these 3 times.
- CORE - 30 seconds of oblique dumbbell pass while balancing on your butt followed by 30 seconds of side plank on each side. Repeat 3 times
- STRETCH - Stretch legs and shoulder after workout. Hold each stretch for 30 seconds.
Thursday
Friday:
CARDIO -
10 minutes of HIIT (High Intensity Interval Training) cardio. Sprint up the stairs followed by a slow walk down. Repeat this pattern for 10
minutes. 5 minutes of HIIT cardio doing wall jumps. 30 seconds of wall jumps followed by 30 seconds of walking in place. Repeat for 5
minutes. Finish with 10 more minutes of HIIT cardio on the stairs
STRETCH - Stretch out legs after workout. Hold each stretch for 30 seconds.
BI’s & TRI’s
- 2 min. warm-up – High Knees
- Exercise 1 - 2 Dips on chair, 1 Chinup, 4 Dips, 2 Chinups, 6 Dips, 3 Chinups, 8 Dips, 4 Chinups (Do this with no rest and use assistance if needed )
- Rest 60 seconds
- Repeat these 3 times.
- Exercise 2 - Stand on one leg and do 8 dumbbell curls with hands out wide. Switch legs and do 8 more
- Stand on one leg and do 8 dumbbell behind the neck tricep extensions. Switch legs and do 8 more
- Repeat these 3 times.
- Exercise 3 - 10 reps of dumbbell curls mixed in with tricep dumbbell extensions. Do 1 side at a time. 1 curl with 1 extension = 1 rep
- Rest 60 seconds
- Repeat these 3 times.
- Finish with 6 min. of burpees using a stability ball (or on a stair)
- STRETCH - Stretch biceps and triceps after workout. Hold each stretch for 30 seconds