Week 12 - Fit2Fat2Fit

Monday:
CHEST & BACK (See videos for demonstrations)
- 2 min. warm-up – High Knees
– 6 pushups with one hand on the bottom stair (or something similar) and the other hand on the ground with a pulse at the bottom.
- Exercise 1 Switch hands and do 6 more. (Use knees or stability ball for assistance)
- - 4 pullups followed by 4 jumping pullups (Using chair for assistance) (Jump up to the top position and hold for 3 seconds)
- Repeat these 3 times
- Run up and down the stairs at a fast pace for 1 minute.
- Dumbbell bench press on stability ball with a pulse at the bottom. Start with both dumbbells above your head and bring one arm
- Exercise 2 down while keeping the other one in the air. Do 10 reps for each arm.
- - 10 reps (each hand) of 1 handed lat pull downs using bands with a pulse at the bottom
- Repeat these 3 times
- Run up and down the stairs at a fast pace for 1 minute.
- Exercise 3 - 12 dumbbell flies while on a stability ball with a pulse at the bottom
- 10 dumbbell bent over rows on one foot doing one hand at a time with a pulse at the top. Switch foot and do 10 more on the other
hand.
- Repeat these 3 times
– Plank for 30 seconds on stability ball with toe raise. Side plank for 30 seconds with wiggle. Other side for 30 seconds with wiggle.
- CORE Repeat each 3 times.
- STRETCH - Stretch Chest and Back after workout. Hold each stretch for 30 seconds
Tuesday:
CARDIO -
25 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). Finish with 3 minutes of wall jumps.
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 - 25 seconds wall sits with one leg off the ground. Switch legs and do 25 more seconds.
- Stand on one leg and do 8 reps of military dumbbell press one arm at a time with a pulse at the bottom. Stand on the other leg and
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do 8 more reps with the other arm.
- - Repeat these 3 times.
- 1 min. sprint in place
Home Workouts - Week's 11 & 12 Workout Plan

- Exercise 2 - 8 reps of leg curls using stability ball while laying on your back with a pulse at the bottom. Do one leg at a time and do 8 reps each leg.
- Stand on one leg and do 8 reps of side dumbbell raises one arm at a time with a pulse at the top. Stand on the other leg and do 8
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more reps with the other arm
- - Repeat these 3 times.
- 1 min. sprint in place
- Exercise 3 - 10 reps of lunges with back leg on stairs with light dumbbells with a pulse at the bottom. Switch and do 10 more on the other leg.
- Stand on one leg and do 10 reps of dumbbell upright rows one hand at a time with a pulse at the top. Stand on the other leg and do
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10 more reps with the other hand.
- - Repeat these 3 times.
– Plank for 30 seconds on stability ball with toe raise. Side plank for 30 seconds with wiggle. Other side for 30 seconds with wiggle.
- CORE Repeat each 3 times.
- STRETCH - Stretch legs and shoulder after workout. Hold each stretch for 30 seconds.
Thursday
Friday:
CARDIO -
25 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). Finish with 3 minutes of wall jumps.
STRETCH - Stretch out legs after workout. Hold each stretch for 30 seconds.
BI’s & TRI’s
- 2 min. warm-up – High Knees
- Exercise 1 - 4 chin-ups followed by 4 jumping chin-ups. (Using chair for assistance) (Jump up to the top position and hold for 3 seconds)
- Exercise 2
- 6 dips on a stability ball with a pulse at the bottom. Hold in upright position for 6 seconds and then do 6 more.
- Repeat these 3 times.
- Stand on one leg and do 6 dumbbell hammer curls with the other arm at a 90 degree angle with a pulse at the bottom. Switch feet
and do 6 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 with a pulse at the bottom. 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 with a pulse at the bottom. Switch arms and do 8 more.
- Stand on one leg and do 8 behind the neck dumbbell tricep extensions with one arm with a pulse at the bottom. 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