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 second 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 second 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
|
Bicep Triceps/Cardio
|
Active Rest
|
Yoga Stretch
|
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
|
Reps
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Sets
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8
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2
| |
10-12
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2
| |
15-20
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2
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20 reps (alternating)
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3
| |
15 reps (alternating)
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3
| |
12
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3
| |
10-12
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3
|
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
|
Reps
|
Sets
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10-12
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3
| |
10-12
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3
| |
10-12 (per leg)
|
3
| |
15
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3
| |
10-12
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3
| |
Pelvic Lifts
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10-12
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3
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Hip Abduction
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15
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3
|
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
|
Reps
|
Sets
|
Hammer Press
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10-12
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2
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Bench Press
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10-12
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2
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Pushups
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12-15
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3
|
Chest Dips (assisted)
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10
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3
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Fly
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8-10
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2
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Cable Crossovers
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10-12
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2
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Pullovers
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10-12
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2
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(new) Abs Core Strength Click this link: http://fitchicks-fitchicks.blogspot.com/search?q=Fit+Chick+Challenge+Month+one
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.
Exercise
|
Reps
|
Sets
|
Hindu Pushups
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10-12
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3
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Dumbbell Press
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10-12
|
3
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Dumbell Flys
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10-12
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3
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Pushups
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10-12
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3
|
Dumbbell Pull-overs
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10-12
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3
|
Wednesday Cardio
Cardio day! Nothing but cardio!
Gym Goers: Run for a mile. Do HIIT. Then run for another mile. If running is to much for you, the HIIT alone is sufficient.
At Home Ladies! You also do the HIIT routine, if the weather permits in your area run a mile before and after you do the HIIT routine. If you cannot run then the HIIT routine will be sufficient.
Here's the link to the HIIT routine: http://fitchicks-fitchicks.blogspot.com/search?q=Fit+Chick+Challenge+Month+one
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.
Exercise
|
Reps
|
Sets
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Arnold Press
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10-12
|
3
|
Hammer Row Machine
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10-12
|
2
|
Rear Delt Raise (bent Over)
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10-12
|
3
|
Deadlifts
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10-12
|
3
|
Lateral Raises
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10-12
|
3
|
Pullups
|
10
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3
|
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. :)
Exercise
|
Reps
|
Sets
|
Rear Delt Rows
|
16
|
-
|
Shoulder Press
|
16
|
-
|
Reverse Lunges
|
16
|
-
|
Lateral Raises
|
16
|
-
|
Friday Bicep/Tricep At home and Gym
Exercise
|
Reps
|
Sets
|
Tricep Push Back
| ||
Bicep Curls
| ||
Tricep Side Pushups
| ||
Isolated Bicep Curls
| ||
Standing Triceps Extensions
| ||
Bicep Curl with a Twist
|
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
Wow, now THIS is definitely a challenge. Do you mind if I print this out? I want to use this to be my goal before the new year.
ReplyDeleteFor the treadmill, my husband and I are planning to buy one to use at home. Base off a little quiz, the best match for our needs is this - AFG 3.1at treadmill. Have you heard about this brand? Do you have experiences for other brands that we should look at?
Thanks