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FIT CHIC WORKOUT PROGRAM

Need a weekly workout program that will scuplt your body and blast fat off but don't know what to do? Then this is the workout program for you! This program has strength, cardio, and flexibilty. All three of these components are the foundation of building a strong healthy body.

Need a weekly workout program that will scuplt your body and blast fat off but don’t know what to do? Then this is the workout program for you! This program has strength, cardio, and flexibilty. All three of these components are the foundation of building a strong healthy body.

Weekly Weight Training Split

 

Day 1: Back/Chest/Shoulders/jump rope

 

Day 2: Abs/HIIT (cardio)

 

Day 3: Legs

 

Day 4: Abs/Cardio

 

Day 5: Bi’s/Tri’s/Shoulders/jump rope

 

Day 6: Rest, cardio, or yoga

 

Day 7: Rest, cardio, or yoga

 


 

DAY 1: BACK/CHEST/SHOULDERS

 


 

1 warm up set of 15-20 reps for the first circuit of exercises to warm up muscles. Never lift heavy on a cold muscle! You can injure yourself.

 


 

3 sets: 1st set 20 reps/2nd set 12-15 reps/ 3rd se 8-10 reps

 

Lat pull downs- (Machine)

 

Bench press or barbell press

 

Dumbbell shoulder presses up

 

1 min jump rope

 

Machine or dumbbell back rows

 

Push ups

 

Dumbbell frontal raises

 

1 min jump rope

 

Dumbbell or cable reverse fly’s for back

 

Cable or dumbbell fly’s for chest

 

1 min jump rope

 


 

DAY 2: ABS/HIIT

 


 

3 sets of abs than do HIIT

 

20 crunches

 

20 crunches with feet in air (legs straight as possible)

 

20 ab bicycles

 

20 lower leg lifts

 

10 roman chairs (Hold knees at top for 2-3 seconds)

 

30 second side planks

 

1 minute regular plank

 


 

HIIT-Pick a cardio machine of your choice

 

Warm up for 10 minutes

 

Then hit it for 30 seconds at full speed

 

Slow it down for 1 min to 1 ¬Ω min

 

Then hit it again hard for 30 seconds

 

Slow it down for 1 min to 1 ¬Ω min

 

Do this 20 times until you have completed twenty 30 sec sprints

 

When done, cool down for 5 minutes

 


 


 

DAY 3: LEGS (HEAVY DAY)

 


 

10-15 minute cardio warm up is essential for legs! Also, remember to do 1 warm up set of 20 reps to activate muscles.

 


 

3 sets: 1st set 20 reps/2nd set 12-15 reps/ last set 8-10 reps

 

Squats (Can be machine, barbell, or hack squats)

 

10 jump squats

 

2 min jump rope

 

Walking lunges (Body weight with weights in hands)

 

10 jumping lunges

 

2 min jump rope

 

Deadlift (Barbell)

 

Good mornings

 

2min jump rope

 

Leg extension (Machine)

 

Hamstring curls (Machine)

 

Calves (Machine)

 

2 min jump rope

 


 


 

DAY 4: ABS

 


 

4 sets

 

20 Bosu ball crunches

 

20 half bicycles on bosu (Each side)

 

20 balancing bosu crunches

 

20 v-sit ups

 

20 standing oblique crunches

 

Roman chair knee hold

 

20 swiss ball planks

 


 

60 minutes of cardio-Pick 3 machines of your choice. For example-20 min stepmill, 20 min run,20 min bike. It works different muscle groups as well as your heart!

 


 


 

DAY 5: BI’S/TRI’S/SHOULDERS

 


 

Please do 1 warm up set of 15-20 reps for the first circuit of exercises to warm up muscles. Never lift heavy on a cold muscle!

 


 

3 sets: 1st set 20 reps/2nd set 12-15 reps/ 2 set 8-10 reps

 

Dumbbell bicep curls

 

Dumbbell tricep extensions

 

Dumbbell shoulder press

 

3 min jump rope

 

Cable bicep curls

 

Cable tricep extensions

 

Cable frontal raises (shoulders)

 

3 min jump rope

 

20 Arm circles forward and back (small muscle groups)

 

3 min jump rope

 


 

DAY 6: CARDIO, REST, OR YOGA

 


 

DAY 7: CARDIO, REST, OR YOGA

 

P.S. To maximize your results, eat healthy and chart your progress!


XOXO,

Marzia

 


 


 

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