What is it?
It's a 2 month challenge. During those 2 months you will be doing my workouts. No money, no gimmicks, this is FREE! (yayy free) All I ask is that you commit to eating clean, if you don't know what eating clean is :click here: for more info. If you choose you can also do the paleo diet click here for more info. You will be recording your progress in your exercise journal and you will also be required to journal at night. The exercise journal will be what you record your times, reps, and workouts in. The journal you will be writing in at night will be your gratitude journal. Every night name something you are grateful for, you can also write out your goals, or any emotions you maybe feeling. If you choose you can take before pics and post them in groups. The groups are private on facebook and I'll also start one on my website "Fit Chics" if you don't have a profile on the website (click here to make one) Fit Chics is a social networking site just for us, and it's a tad bit more private than facebook. These workouts are at-home friendly. On the schedules I will post one for the gym goers and another for the ladies who workout at home. For the gym goers you will see the letter "g" next to your regimen, for the at home ladies you will see the letter "h" next to your routine.
How do I join?
It's easy! I'll post the links to the groups on the facebook fit chicks page. These groups have a capacity limit. If need be I will create more groups! If you don't want to join the private facebook groups you can just follow along via the main fit chick facebook page. Or like I typed before you can just start a profile on my social networking site, and keep up with us there.
Lets get to it! Schedule A is for the ladies who want to focus on muscle building. You will be training a different part of your body throughout the week. Schedule B is for the ladies who want to focus more on cardio, you will still strength train with weights at least 2 days a week- but most of your strength training will come from body weight exercises. Again the letter "G" indicates that it is a gym routine, the letter "H" indicates that it is at home regimen. Click the links on the calendar to go to the corresponding workout. Saturday is your rest day- or if you choose active rest. Sunday is yoga day! I'll will post a yoga video on this blog and the link will be in the calendar as well. If you have a yoga class you already attend- that's awesome! If you have a yoga dvd at home- do that instead. Just a heads up, if you are a netflix user I'm pretty sure you can stream yoga dvd's.
Here are some tips for this challenge:
When weight lifting rest between each set- give yourself time to recover:
Here are some tips for this challenge:
When weight lifting rest between each set- give yourself time to recover:
If you’re a beginner, rest about 90 seconds between sets to give your muscles adequate time to recover. As you get in better shape, you need less rest — only about 30 seconds — before your muscles feel ready for another set
Don’t hold you breath while lifting weights, exhale when you push or pull the weights, inhale when you are returning the weights to the starting position
Always mind your form!! Please watch the video's on the proper ways to execute the moves, if you are doing an exercise and it hurts (not burn) STOP! Never compromise your form- EVER! Remember Quality over Quantity
Know the difference between "burn/until failure" and pain! Pain would feel like a sharp stabbing sensation near or around your joints or in your joints. It could also feel like a something is tearing or disconnecting like your muscle or tendon. If you ever feel that- STOP immediately! Burn or until failure means your muscles feel fatigued ,you'll feel like you can't give out any more reps.
If you are unsure about a move or you need a move modified post your inquiry in the group, either I or one of the other admin's will assist you. Never feel afraid to ask for help.
Don’t hold you breath while lifting weights, exhale when you push or pull the weights, inhale when you are returning the weights to the starting position
Always mind your form!! Please watch the video's on the proper ways to execute the moves, if you are doing an exercise and it hurts (not burn) STOP! Never compromise your form- EVER! Remember Quality over Quantity
Know the difference between "burn/until failure" and pain! Pain would feel like a sharp stabbing sensation near or around your joints or in your joints. It could also feel like a something is tearing or disconnecting like your muscle or tendon. If you ever feel that- STOP immediately! Burn or until failure means your muscles feel fatigued ,you'll feel like you can't give out any more reps.
If you are unsure about a move or you need a move modified post your inquiry in the group, either I or one of the other admin's will assist you. Never feel afraid to ask for help.
Turning your days off into days of active rest—by engaging in super light biking, walking, swimming, and even stretching—will help you get more out of your downtime, both mentally and physically.
You'll be doing the same weight regimen for four weeks, we will switch it up in month two. During the first 4 weeks you might notice your strength increasing, adjust the amount of weight accordingly, you will only see progress if you push yourself. No wimping out! Go hard!!
Make sure you are eating the right foods. Every meal should include a lean protein, a veggie, and a complex carb ( unless you're paleo) Be sure to have a recovery meal or protein shake after each workout session. Drink plenty of water at least 60 ounces per day. You are allowed a reward meal once a week. =)
If you ever need to rest on a un-scheduled rest day do it! Don't overdo it, listen to your body!
Before you begin this challenge or any workout on my blog please get a clearance from your physician.
Be sure to warm your body up before each workout and stretch afterwards I will include a stretching video on this blog just in case you don't have a stretch routine. If YOU choose to stretch before a workout that's totally up to you, the stretching video I'll include can be done after a warmup or after your cooldown. It's one of those to each it's own type of things.
Before you pick your weight look at this video:
SCHEDULE A
Sunday
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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1. Bicep/Tricep
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3.
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5. Chest( G, H)
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6.
Rest
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7.
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8.Bicep/Tricep
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10.
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11.
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12.
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13.
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14.
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15.
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16.
Legs(G)
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17.
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18.
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19.
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20.
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21.
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22.
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23.
Legs(G)
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24.
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25.
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26.
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27.
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28.
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29.Bicep/Tricep
(G,H) |
30.
Legs(G)
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31.
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Stretch Video
Schedule B
Sunday
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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2
HIIT |
6
Rest/Active Rest | |||||
8
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9
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10
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11
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12
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13
Rest/Active Rest | |
14
Stretch/Yoga |
15
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16
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17
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18
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19
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20
Rest/Active Rest |
21.
Stretch/Yoga |
22
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23
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24
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25
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26
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27
Rest/Active Rest |
28.
Stretch/Yoga |
29
Upper body/(G,H)
cardio-Run or Elliptical |
30
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31
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