At Gym (Men or Women) Week 24, 25 & 26 Workout Plan - Fit2Fat2Fit

Monday:
CHEST & BACK (See videos for demonstrations)
- 2 min. warm-up – 1 min. Jump rope at a medium pace, 1 min. Jog on treadmill at a medium pace
- Exercise 1 - 10 reps of dumbbell bench press with 3 pulses at the bottom of each rep with a twist in
- 10 reps wide grip pull-ups wth a 3 second pause at the top
- 10 reps dumbbell flies with 3 pulses at the bottom of each rep
- 10 reps bentover barbell rows while standing on bosu ball with a 3 second pause at the top
- Repeat all 4 of these exercises 3 times
- 60 Seconds of fast paced jump rope (30 seconds on each leg)
- 10 reps of 1 arm incline dumbbell bench press while other arm is resting on your shoulder with 3 pulses at the bottom of each rep (10
- Exercise 2 reps each arm)
- 60 seconds of box jumps
- 10 reps of cable rows with a 3 second pause at the top
- 10 reps of incline dumbbell flies with 3 pulses at the bottom of each rep
- 10 reps of barbell deadlifts
- Repeat all 4 of these exercises 3 times
- Exercise 3 - Push-ups on bosu ball with 1 foot in the air until failure (Switch feet each set)
- Lat pull-downs with a pulse at the bottom until failure
- Repeat these 3 times
60 seconds of side to side jumps over a bench
- CORE 20 reps weighted V-crunches on a bench, 15 reps of cable woodchoppers each side. Repeat these 2 exercises 3 times.
- STRETCH - Stretch Chest and Back after workout. Hold each stretch for 30 seconds
Tuesday:
CARDIO
At Gym (Men or Women) Week 24, 25 & 26 Workout Plan
FOR WOMEN (REDUCE REPS BY 2 FOR EACH EXERCISE OR BASED ON YOUR FITNESS LEVEL)
- 3 min. warm-up - Slow jog
(**Try and do these exercises outside if the weather permits**)
- Exercise 1 - 20 minutes of HIIT Cardio running outside or on a treadmill (30 seconds sprint, 30 seconds recover. Repeat this for 20 minutes)
- Exercise 2 - 30 minutes of LSD Cardio running outside or on a treadmill (30 minutes of a slow jog)
CORE - 45 seconds of plank with hip rotation, 45 seconds of thread the needle side plank on each side. Repeat these 3 times
STRETCH - Stretch out legs after workout. Hold each stretch for 30 seconds.

Wednesday:
LEGS & SHOULDERS (See videos for demonstrations)
- 2 min. warm-up – 1 min. Jump rope at a medium pace, 1 min. Jog on treadmill at a medium pace
- Exercise 1 - 10 reps of barbell squats with 3 pulses at the bottom of each rep
- 10 reps of 1 arm dumbbell military press on bosu ball with 3 pulses at the bottom of each rep. (10 reps each arm)
- 10 reps leg extension with 1 leg with 3 pulses at the top of each rep (10 reps each leg)
- 10 reps of side dumbbell raises on bosu ball with 3 pulses at the top of each rep
- Repeat all 4 of these exercises 3 times
- 60 seconds on elliptical cardio machine
- Exercise 2 - 10 reps of barbell lunges with back leg on a bench with a 3 second pause at the bottom of each rep (10 reps each leg)
- 60 seconds on bike
- 10 reps of rear delt dumbbell raises with a 3 second pause at the top of each rep
- 10 reps of leg curls with1 leg with a 3 second pause at the bottom of each rep (10 reps each leg)
- 10 reps of 1 arm front cable raises with a 3 second pause at the top of each rep (10 reps each arm)
- Repeat all 4 of these exercises 3 times
- Exercise 3 - Jumping lunges until faiure (alternating legs with each rep)
- Dumbbell upright rows until failure
- Repeat these 3 times.
60 seconds of side to side jumps over a bench
- 15 reps hanging leg raises, 15 reps of hanging oblique crunches (15 reps each side ), 15 reps kneeling cable crunches. Repeat these 3
CORE times
STRETCH - Stretch legs and shoulders after workout. Hold each stretch for 30 seconds.
Thursday:
CARDIO
- 3 min. warm-up - Slow jog
(**Try and do these exercises outside if the weather permits**)
- Exercise 1 - 20 minutes of HIIT Cardio on a hill or a Stair Stepper Machine (30 seconds fast jog, 30 seconds recover. Repeat this for 20 minutes)
- Exercise 2 - 30 minutes of LSD Cardio on a hill or a Stair Stepper Machine (30 minutes of a medium pace up and down the hill)
Friday:
CORE - 45 seconds of plank with a hip rotation, 45 seconds of thread the needle side plank on each side. Repeat these 3 times
STRETCH - Stretch out legs after workout. Hold each stretch for 30 seconds.
BI’s & TRI’s (See videos for demonstrations)
- 2 min. warm-up – 1 min. Jump rope at a medium pace, 1 min. Jog on treadmill at a medium pace

- Exercise 1 - 10 chin-ups with a 3 second pause at the top
- 10 dips with a pulse at the bottom of each rep, hold in upright position for 15 seconds, 10 more dips with a pulse at the bottom of
each rep
- 10 twisting dumbbell curls with a 3 second pause at the top of each rep 1 arm at a time (10 reps each arm)
- 10 reps triangle cable tricep extensions with 3 pulses at the top of each rep
- Repeat all 4 of these exercises 3 times
60 seconds of burpees
- 18 reps of cable curls, 1 arm at a time, Do 3 reps straight curls then 3 reps across the chest opposite curls (alternate these 3 times for
each arm for each set) (If you do this correctly, you should be doing 9 total reps of straight curls and 9 total reps of across the chest
- Exercise 2 opposite curls for each set). See video for full demonstration
60 seconds of burpees
- 10 reps barbell "skull crushers" on a decline bench with 3 pulses at the bottom of each rep
- 10 reps reverse grip barbell curls with 3 pulses at the bottom of each rep
- 10 reps behind the neck dumbbell tricep extensions with 3 pulses at the bottom of each rep
- Repeat all 4 of these exercises 3 times
- Exercise 3 - 1 arm alternating dumbbell curls until failure (light weight)
- Dips with a pulse at the bottom of each rep on a bench until failure
- Repeat this 3 times.
60 seconds of burpees
- CORE 20 reps weighted V-crunches on a bench, 15 reps of cable woodchoppers each side. Repeat these 2 exercises 3 times.
- STRETCH - Stretch biceps and triceps after workout. Hold each stretch for 30 seconds