Week II Month II Schedule B (Part 2)

This is part II of the week II schedule.  If you need to see part one, click here.

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

Friday Interval Training

Ladies you will be doing "add some weight to it" Click here for the link to the how to videos/

• Mountain Climbers
• Weighted Squats w/ calf raises
• Lunges... with core twists (with weights)
• Spider Man Pushups
• In and Outs
• Squat Jumps (with a medicine ball or weights)
• Sumo Squats knee ups (with dumbell or medicine ball)
• Bridge Leg Raises (45 seconds per leg)
• Pushups
• Hip abductors 45 seconds per leg (with weight placed on hip)
• Wall Squat Hold (with weights)
• Surrenders (with weights)
• Burpees
• Donkey Kicks (weighted) 45 seconds per leg
• Repeat 2-3 times depending on your fitness level

Saturday Active Rest

Take this day to relax or do this yoga stretch video

Sunday Yoga

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

Abs: Core Strength

Hello Fit Squad! Here is a new ab routine for you to tackle. No chit chat on this one- let's get right into it!

There are 4 stations in this workout. You will do each station twice. If you are a beginner do each station once.  Set your interval timers for 45 seconds of work and 30 seconds of "rest". Even though you're setting it for rest, you'll actually be holding plank immediately after the 45 second interval. Rest for 2 minutes between stations.  There will be video of how to perform these exercises properly after the breakdown.





Station One

• Walk out Pushups  45 seconds
• Side Plank Hold (Left side)30 seconds
• Walk out Pushups  45 seconds
• Side Plank Hold (Right side) 30 seconds

Station Two

• Bicycle Crunches 45 seconds
• Plank Hold 30 seconds
• Bicycle Crunches 45 seconds
• Plank Hold 30 seconds

Station Three

• Flutter Kicks 45 seconds
• Side plank Hold (left side) 30 seconds
• Flutter Kicks 45 seconds
• Side plank Hold (right side) 30 seconds

Station Four

• Reaching Oblique Crunch 45 seconds
• Plank Hold 30 seconds
• Reaching Oblique Crunch 45 seconds
• Plank Hold 30 seconds

Videos

 

How to plank

 

How to side plank

 



 

Walk out Pushups

 

Bicycle Crunches

 

 

Flutter Kicks

 

 

Reaching Oblique Crunches

 

High Intensity Interval Training: Go Hard or Go Home II

Hello Fit Chicks! Hello Hiit Squadtv! Some of you may be wondering, who and what is Hiit Squad Tv?? Well Hiit Squadtv is our new YouTube channel! I wanted to name it fit chicks, but the name and all its variations were taken ( insert boos and hisses here)  Don't worry I (Shara) will always go hard for my fit chicks, we'll have this blog, our facebook fan page, and our website. But our YouTube channel will be called something different.  Make sure you subscribe to the YouTube channel ( click here for that) for weekly free workouts. The first video was posted today, it features a handsome and fit Marine Corps Sergeant named Aaron. Check out the video  Below.

Pretty damn intense right?   Here's the breakdown.

This routine has only 3 exercises.  All 3 exercises is one complete circuit.  Intermediate Fit Chicks you will be doing this for a total of 4 circuits. Beginner fit chicks do 3 circuits.  Bad asses: 5 or more.

This is High Intensity Interval Training.  You will be doing 60 seconds of work followed by 30 seconds of rest.  At the end of each circuit take a 2 minute break before starting again. If you are an advanced you can take shorter breaks.  

If 60 seconds is a bit much for you at this time, you can lower the intervals to suit your fitness level.  As long as the ratio is 2:1.  

Here is the list of exercises:

1. Box Jump Burpees ( you can use a bench, a sturdy chair or stool, stairs, or just do regular burpees)

How to do a burpee:

 

 

 

2.  Squat Touch Downs.  If this exercise is to strenuous for you. Do normal air squats. 

 

 

How to do an air squat:

 



 

3. Squat Pulse to Jump Tuck.  You will do 5 squat pulses, place your kettle bell down and do 1 jump tuck.  The kettle bell is optional.  You can do this with just your body weight.  If the Jump tuck is too much just do a jump.  If that is to much just do 10 squat pulses.

 

 

How to do a squat pulse

 



 

 



This will conclude the workout! Enjoy! Let me know how you did. 

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Week Two Month Two (Fit Chick 60 Day Challenge)

Hello Fit Chicks!! Month one is done now it's time to move on to month two! I decided to do it a little different this time. I decided to post it week by week, that way it'll be easier to follow. If you don't know how to perform these exercises please click the links provided in the tables. If it's not easier to follow let me know, I'll post it the previous way.

 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	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Legs/Cardio	Chest /abs/Cardio	Cardio Day	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	Sets
Squat (Heavy)	8	2
Squat (Moderate)	10-12	2
Squat (Light)	15-20	2
Barbell Step Ups	20 reps (alternating)	3
Walking Lunges	15 reps (alternating)	3
Seated Calf Machine	12	3
Deadlifts	10-12	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
Plie’s	10-12	3
Calf Raises	10-12	3
Reverse Lunges	10-12 (per leg)	3
Squats	15	3
Step Ups	10-12	3
Pelvic Lifts	10-12	3
Hip Abduction	15	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	10-12	2
Bench Press	10-12	2
Pushups	12-15	3
Chest Dips (assisted)	10	3
Fly	8-10	2
Cable Crossovers	10-12	2
Pullovers	10-12	2

(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	10-12	3
Dumbbell Press	10-12	3
Dumbell Flys	10-12	3
Pushups	10-12	3
Dumbbell Pull-overs	10-12	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
Arnold Press	10-12	3
Hammer Row Machine	10-12	2
Rear Delt Raise (bent Over)	10-12	3
Deadlifts	10-12	3
Lateral Raises	10-12	3
Pullups	10	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. :)

Exercise	Reps	Sets
Rear Delt Rows	16	-
Shoulder Press	16	-
Reverse Lunges	16	-
Lateral Raises	16	-

Friday Bicep/Tricep At home and Gym

head home.

Exercise	Reps	Sets
Tricep Push Back
Bicep Curls
Tricep Side Pushups
Isolated Bicep Curls
Standing Triceps Extensions
Bicep Curl with a Twist

Saturday Active Rest

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