Schedule A focuses on strength. You will be doing cardio, but not a whole lot. So if you want to focus on cardio more then weight training I suggest you do Schedule B that schedule really focuses on HIIT, cardio, and body weight exercises.
Here's the first week! If you are new to the challenge click here to read the introduction to the challenge. It has lots of info about this challenge like: what equipment you need, weight lifting safety, requirements for the challenge, and if you want you can just start at month one. :)
Here's the first week schedule to month II.
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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Sunday
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Legs/Cardio
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Chest /abs/Cardio
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Cardio Day
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Back and Shoulders/Hiit
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Bicep Triceps/Cardio
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Active Rest
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Yoga Stretch
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Monday Leg Day
This routine is for the gym goers. Gym goers warm up for 15 minutes on the stepper do this weight regimen and do another 15 minutes on the stepper. Make sure you do the stretch video if you don't remember it click here for that.
Exercise
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Reps
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Sets
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8
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2
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10-12
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2
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15-20
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2
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20 reps (alternating)
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3
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15 reps (alternating)
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3
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12
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3
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10-12
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3
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This routine is for the at home fit chicks. You will do Cardio before this routine. If you choose you can run, or do any form of in home cardio of your preference. If you don't have a routine you like do the "Booty Builder II" Click here for that.
Exercise
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Reps
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Sets
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10-12
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3
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10-12
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3
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10-12 (per leg)
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3
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15
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3
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10-12
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3
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10-12
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3
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15
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3
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Tuesday Chest/abs/Cardio
Gym Goers do a 10 minute warmup. You can run a 10 minute mile or do a 10 minute session on the elliptical, after your warmup do the Strength Routine. Afterwards do Sexy abs followed be 30 minutes elliptical work, or you can run.
Exercise
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Reps
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Sets
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10-12
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2
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10-12
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2
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12-15
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3
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10
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3
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8-10
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2
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10-12
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2
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10-12
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2
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Sexy ab workout: <----click that link to see the videos and the workout
At home fit chicks. Warm up by doing 50 jumping jacks. Then do the strength routine. Afterwards do Sexy abs followed by 30 minutes of cardio. You can do the cardio of your choice, if you don't have a cardio routine click here to go to one my workouts.
Chest training.
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Exercise
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Reps
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Sets
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10-12
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3
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10-12
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3
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10-12
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3
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10-12
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3
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10-12
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3
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Wednesday Cardio
Cardio day! Nothing but cardio- You can do the cardio of your choosing. I suggest a nice 45 minute Run session, however if you want to you can do this routine. Look Good in those Jeans! Link Down Below. ;)
http://fitchicks-fitchicks.blogspot.com/2011/09/look-good-in-those-jeans.html
Thursday Shoulders and Back/HIIT
Gym Goers Warm up with a 10 minute incline walk, followed by this routine. Afterwards do 20 minutes of hiit on the treadmill. The treadmill routine is for intermediate to advanced. If you are a beginner please adjust he speeds according to your fitness level. Treadmill Hiit Routine will be below this table.
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Exercise
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Reps
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Sets
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10-12
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3
|
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10-12
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2
|
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10-12
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3
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10-12
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3
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10-12
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3
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10
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3
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Treadmill Hiit. Fitness level: intermediate to advanced
duration: 20 minutes
| 0:00-2:00 mins | 4.0 mph |
| 2:00-5:00 mins | 5.0 mph |
| 5:00-5:30 mins | 8.4 mph |
| 5:30-6:30 mins | 5.0 mph |
| 6:30-7:15 mins | 8.2 mph |
| 7:15-8:15 mins | 5.0 mph |
| 8:15-9:15 mins | 8.0 mph |
| 9:15-10:15 mins | 5.0 mph |
| 10:15-11:15 mins | 8.0 mph |
| 11:15-12:15 mins | 5.0 mph |
| 12:15-13:00 mins | 8.2 mph |
| 13:00-14:00 mins | 5.0 mph |
| 14:00-14:30 mins | 8.4 mph |
| 14:30-15:30 mins | 5.0 mph |
| 15:30-16:15 mins | 8.2 mph |
| 16:15-17:15 mins | 5.0 mph |
| 17:15-18:15 mins | 8.0 mph |
| 18:15-20:00 mins | 4.0 mph |
Back and Shoulders At homers
This routine is to be done in circuit format. You will do these exercises one after anothe you will take a small break at the end of each circuit. I suggest no more than 2 minutes . You’ll be performing this routine for a total of 4 circuit, 16 reps for each exercise because this is a high rep high intensity routine you will need light weights. Before you perform this routine please warm up your body by doing 50 jumping jacks and 20 arm circles, if you don't know how to do arm circles click here. After the strength training do 20 minutes of hiit, if you have a treadmill in home, do the above tread mill routine. If not click Here for a HIIT routine. :)
This routine is to be done in circuit format. You will do these exercises one after anothe you will take a small break at the end of each circuit. I suggest no more than 2 minutes . You’ll be performing this routine for a total of 4 circuit, 16 reps for each exercise because this is a high rep high intensity routine you will need light weights. Before you perform this routine please warm up your body by doing 50 jumping jacks and 20 arm circles, if you don't know how to do arm circles click here. After the strength training do 20 minutes of hiit, if you have a treadmill in home, do the above tread mill routine. If not click Here for a HIIT routine. :)
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Exercise
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Reps
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Sets
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16
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-
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16
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-
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16
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-
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16
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-
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Friday Bicep/Tricep At home and Gym
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Exercise
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Reps
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Sets
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Active rest allows you to physically and psychologically recover from the stresses of training while still maintaining fitness levels. Your active-rest activity should be different from the usual type of workout you do, activating different muscles and giving your mind a break, too. If you’re a runner, like I am, Smith suggests trying a swim or just an easy walk with your dog. Light yoga can be a good choice for everyone—unless you do yoga most days, in which case you might try power walking. Other activities that’ll get you moving just the right amount include gardening, doing your errands on foot instead of driving, ice skating, and even cleaning your house vigorously for at least twenty minutes. The most important thing to remember: don’t make it an actual workout. Read more here:http://www.divinecaroline.com/22175/89952-recover-refuel-rejuvenate-active-rest
Sunday yoga stretch
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