Week II Month II Schedule B (Part 1)

Hello Schedule B Fit Chicks! Last week I ran into some problems with Blogger, but it seems as if they fixed all the bugs! So here is your schedule for week II.

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
HIIT	Upper body Strength/Cardio	HIIT Cardio	Lower body Strength	Interval Training	Active Rest	Yoga

Monday:

You have two choices.
Option 1: You can run a mile, do the hiit, and then do another mile. 
Option 2: Just do the HIIT routine.

Here's the video:

Tuesday Upper Body Strength/Cardio

Gym Goers Do 15 minutes on the treadmill (jog), elliptical, stepper, or stationary bike. Then do the strength workout, afterwards do 30 minutes on the cardio machine of your choice. If you get bored easily break up the 30 minutes into 15 minute sessions on two different machines.

At-home ladies, do a cardio regimen of your chosing. If weather permits go for a 30 minute run before this strength routine. 

If you don't have a routine do 4 rounds of the following circuit.  (Click the highlighted words if you don't know how to perform these exercises) 

 

Competition Burpee's (10 reps)

Mountain Climbers (20 reps)

Flutter Kicks (20 reps)

Kettle Bell swings (20 reps)

Strength routine for Tuesday, the bicep curls and tricep kick back is to be performed as a superset.

Exercise	Sets	Reps
Bicep Curls, Tricep Kick Back	2	12
Arnold Press	2	10
Bent over Back Rows	2	10
Dumbbell Chest Press	2	12
Wide stance pushups	2	12
Pike Pushups	2	12

 

Wednesday HIIT/ABS

Ab workout:  http://fitchicks-fitchicks.blogspot.com/  

Followed by: The wipe out: http://fitchicks-fitchicks.blogspot.com/search/label/HIIT


Thursday: Lower Body Strength

Need to see the video's for this workout? Click(here)

*No jump rope? Do jumping jacks instead!*

Exercise	Duration
Jump Rope	60 seconds
Alternating Side Lunges	30 seconds
Jump Rope	60 seconds
Reverse Lunges	30 seconds
Jump Rope	60 seconds
Split Squat Lunges (right leg)	30 seconds
Jump Rope	60 seconds
Split Squat Lunges (left leg)	30 seconds
Jump Rope	60 seconds
Alternating Lunges	30 seconds
Rest for 3 minutes, Repeat if you are advanced. If not proceed to the squat party!
Jump Rope	60 seconds
Sumo Squat Knee Ups (alternating)	30 seconds
Jump Rope	60 seconds
Front squat kick ups (right leg)	30 seconds
Jump Rope	60 seconds
Front squat kick up (left leg)	30 seconds
Jump Rope	60 seconds
Plie’ Squats	30 seconds
Jump Rope	60 seconds
Prisoner Squat	30 seconds
	Rest for 3 minutes, Repeat if you are advanced. If not praise the lord you’re done! J