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

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