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SIX WEEK FIT MOMMY CHALLENGE 1 MOMMY TRAINER FIT MOMMY CHALLENGE WORKOUTS six week

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Page 1: FIT MOMMY CHALLENGE

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MOMMY TRAINER

FIT MOMMY CHALLENGE

WORKOUTS

six week

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I N T R O D U C T I O N

Phase 1: Weeks 1 &2

Phase 2: Weeks 3, 4, and 5

Phase 3: Week 6

Results Worksheet

3

8

15

22

30

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INTRODUCT ION

Getting Started

I’m so excited for you to begin your challenge! This book has all of the written information you need for your workout. You can watch the videos each day and refer to your eBook, or do one or the other — it’s to-tally up to you! I highly recommend you watch each video to start, as some of the names of the exercises are unique to the style of workout I created. This will help you understand exactly what I want you to be doing!

I recommend you download a timer app to your phone to help you with your workouts. Everything we do is timed and while you can follow along on the vid-eos, it helps to have your own.

Equipment

Be sure you have all the equipment you need to get the most out of your at-home workouts. If you missed the list on your Membership page, here are the items you’ll need:

Dumbbells

Dumbbells are an at-home exercise essential. You can find them pretty much anywhere (Target, Walmart, Amazon, etc.) and they are affordable — making them a great fitness investment. Two sets are recommend-ed, one lighter and one heavier. In this program, you focus on strength progression, so having a lighter set for the first half and a heavier set for the last half will help you get the most out of it. If you’re a beginner, I recommend a set of 5 lbs and 8 lbs, and if you’re more advanced, I recommend a set of 10 lbs and 12 lbs.

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Stability Ball A stability ball, sometimes known as an exercise ball, is a basic, inexpensive piece of at-home gym equip-ment. It’s extremely versatile and you’ll be using it for a variety of different exercises, not just for crunches or sit-ups. It’s a great replacement for a weight bench, plus it helps you engage more muscle groups than just the one you’re focusing on. Stability balls come in different sizes. Be sure to get one that fits your height so that you can get the most out of it! Choose a ball size that allows you to sit with erect posture with your hips and knees at 90 degrees based on your height and leg length (Most people use a 55cm or 65cm ball).

Resistance Band

This is not required for the program but can be used in combination with your dumbbells for more difficul-ty or as an alternative to your dumbbells. It will add variety to your workout and also resistance to the weights you use, pushing your body to make even greater changes! Find an easy to medium resistance one with handles; usually the lighter resistance ones are yellow and green in color.

Yoga Mat

A yoga mat isn’t required for this program, but it is recommended. If you’re exercising on hard floors, a yoga mat will help to make your workout more com-fortable for your joints. If you’re exercising on carpet, a yoga mat will give you more grip so that your hands and feet don’t slide around. Food Scale

This will help you to be accurate in your meal plan and teach you portion sizes. A food scale is easy to

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find and can be very affordable. When you are select-ing one, make sure that it has multiple modes (ounces, grams, pounds) along with a tare button that allows you to “zero” out the scale. I also recommend getting a scale that has a flat measuring surface instead of a bowl for ease of use.

Clean, Organic Protein Powder

I have incorporated a protein shake into your post-workout meal daily — both for ease of prepara-tion and for optimal recovery and muscle growth. I LOVE IdealRaw Organic Protein for this purpose so I suggest you pick some up! It is a clean, organic plant-based protein that has all the goodness from real plant sources, and nothing artificial. It tastes amazing and you’ll feel amazing drinking it.

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The Workout Schedule

Your workouts are broken out into three progressive phases. Each phase will prepare you for the next, and in six weeks you’ll feel like the fittest mommy around! Phase 1 consists of weeks one and two. In this phase, you will focus on building endurance with lower weight and high reps. Phase 2 is weeks three, four, and five. In these three weeks, you will build muscle strength with heavier weights and lower reps. All your hard-earned endurance and strength comes together in Phase 3, where you’ll go all out with an endurance focus and incorporating some plyometric work to torch even more fat. You’ll find in this phase you might be able to keep lifting with your heavier weights, because your body is so conditioned. And it’s a great feeling!

Each workout is under 30 minutes and can be done in your own home, or at the gym! Watch the videos or follow along in your ebook and download a good tabata app to keep track of the time for you. Each phase has the same workouts for the week, so for week two you will be repeating the same workout as week one. Make sure you invest in some heavier weights so you can really take advantage of weeks three, four, and five, when we focus on strength.

*Each day there is a CHALLENGE at the end of the workout. While this is not mandatory, it gives you an opportunity for an extra calorie burn and is a great finisher to your workout. If you finish your workout for the day and you still have some gas left in the tank, do the challenge! If you have days where you’re total-ly spent, it’s okay to skip the challenge. I just want to give you a little something extra to really push your-self!

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WEEK ONE

PHASE ONE

BOOTY BURN PHASE 1

BOOTY BURN PHASE 1

UPPER BODY TRIM

PHASE 1

UPPER BODY TRIM

PHASE 1

SWEAT SESH PHASE 1

SWEAT SESH PHASE 1

FULL XTREME PHASE 1

FULL XTREME PHASE 1

HIIT RUN PHASE 1

HIIT RUN PHASE 1

TOTAL BODY PHASE 1

TOTAL BODY PHASE 1

REST

REST

DAY ONE DAY TWO DAY THREE DAY FOUR DAY FIVE DAY SIX DAY SEVEN

WEEK TWO

PHASE ONE

WEEK THREE

PHASE TWO

WEEK FOUR

PHASE TWO

WEEK FIVE

PHASE TWO

WEEK SIX

PHASE THREE

BOOTY BURN PHASE 2

BOOTY BURN PHASE 2

BOOTY BURN PHASE 1

UPPER BODY TRIM

PHASE 2

UPPER BODY TRIM

PHASE 2

BOOTY BURN PHASE 3

BOOTY BURN PHASE 2

UPPER BODY TRIM

PHASE 2

SWEAT SESH PHASE 2

SWEAT SESH PHASE 2

SWEAT SESH PHASE 2

UPPER BODY TRIM

PHASE 3

FULL XTREME PHASE 2

FULL XTREME PHASE 2

FULL XTREME PHASE 2

HIIT RUN PHASE 2

SWEAT SESH PHASE 3

HIIT RUN PHASE 2

HIIT RUN PHASE 2

TOTAL BODY PHASE 2

FULL XTREME PHASE 3

TOTAL BODY PHASE 2

TOTAL BODY PHASE 2

REST

HIIT RUN PHASE 3

REST

REST

TOTAL BODY PHASE 3 REST

Below is a calendar overview of your workouts.

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WEEK 1 & 2 PHASE 1 WORKOUTS

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DAY ONE

BOOTY BURN

Warm-up 5 min easy marching/jogging in place

A. 30 sec B. 30 sec C. 30 sec cardio/coreRepeat A-C 3x through and move on to next circuit

A. Squats + lateral/back leg lifts, band or dumbbellB. Deadlifts, band or dumbbellC. Repeater knee lift 4x off chair switching sides *modify to floor if needed

A. Lunge with right leg forward then backB. Lunge with left leg forward then back C. In/out shuffle (use weights to mark spot)

A. Glute bridge, band or dumbbellB. Donkey kicks, alternate right first/left second. Third round pulse 15 sec each side.C. Mountain climber *modify with standing mountain climber

A. Lateral lunge Pallof Press, rightB. Lateral lunge Pallof Press, leftC. Squat kicks

YOU’RE NOT DONE YET ;) SEE BELOW FINISHER: 1 min: Calf raises with variations of (30 sec normal, 30 sec toes pointed out)30 sec: High knees (modify with march in place)30 sec: 180 degree squat jump turns (modify with jumping squats)30 sec: Jumping lunges (modify with lunge backs)30 sec: 3 pulse & drop1 min: Booty lifts

Cool Down and Stretch

CHALLENGE FOR THE DAYWalking Lunges to Failure: holding 15-20lbs dumbbells at your side (if you don’t have heavy dumbbells yet, other options are: a watermelon, water jugs, your child, something heavy around the house). Share with us how much weight and how long you lasted ;) #fitmommychallenge #FMchallenge *Record your results with the .

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DAY TWO

UPPER BODY TRIM

Warm-up 5 min easy marching/jogging in place

A. 30 sec B. 30 secC. 30 sec cardio/coreRepeat A-C 3x through and move on to next circuit

A. Dumbbell chest pressB. Seated rows (or standing bentover row)C. Jump overs (side hop)

A. Bicep curl, w/bandB. Overhead tricep extension, w/resistance band OR dumbbell (double up on dumbbells and hold with one hand)C. Quick feet shuffle

A. Upright rows B. Rear delt fly or resistant band fliesC. Mountain climber twist *modify by taking it up to standing

A. Spiderman push-ups B. SupermansC. Bear crawls (4 forward, 4 back) *modify with toe taps moving hands to curl up

YOU’RE NOT DONE YET ;) SEE BELOW

FINISHER:1 min: Jumping jacks (30 seconds avg pace then pick it up the last 30 sec)30 sec: Elbow plank to push-ups30 sec: Reverse punch (with weight)30 sec: Dips30 sec: Burpees (full burpee lowering to ground and pressing up)1 min: Plank jack (with hands extended) + 1/2 plank to push-up (lowering to plank on forearms) + plank jack (on your forearms) + 1/2 plank to push-up (back up to straight arms)

Cool Down and Stretch

CHALLENGE FOR THE DAY Push-ups to failure — what’s your rep count? ** This can be done anytime during the day.

*Record your results with the .

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DAY THREE SWEAT SESH PHASE 1

Warm-up 5 min easy marching/jogging in place

30 sec: Jump rope30 sec: Hurdle side tap30 sec: Butt-kickers30 sec: Jumping jack (arms/more of a sumo squat)30 sec: Quick feet drop30 sec: Mountain climber30 sec: Front back side side jumps30 sec: Ski jumps 30 sec: Burpee combo30 sec: Repeater knee 4 30 sec: Recovery jogRepeat 2x for a total of 11 mins!

ABS 30 sec each station for a total of 4 minStanding alternating knee lift crunch In and outs (left, center, right, center, left)Hip lifts Heel dropsPlank alternating leg and arm raises Right side plank hold lifting left leg to ceilingLeft side plank hold lifting right leg to ceiling V-up twist combo

Cool Down and Stretch

CHALLENGE FOR THE DAY

Timed mile run

*Record your results with the .

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DAY FOUR FULL XTREME PHASE 1

Warmup 5 min easy marching/jogging in place

FOR 12 MINS REPEAT THE FOLLOWING THREE TIMES THROUGH

40 sec: Spiderman push-ups20 sec: X Jumps 40 sec: Alternating dumbbell snatch20 sec: Plank shoulder taps40 sec: Hammer curls + shoulder press + squat and stand20 sec: X Jumps40 sec: Dips20 sec: Plank shoulder taps FOR 12 MINS REPEAT THE FOLLOWING THREE TIMES THROUGH

40 sec: Alternating lunges + over head tricep press20 sec: Jumping jack knee twists40 sec: Sumo squat/upright row20 sec: High knees40 sec: Glute lift + abduct thighs at top20 sec: Jumping jack knee twists40 sec: Shoulder wheel turn adding a slow squat down and up20 sec: High knees

Cool Down and Stretch

THURSDAY THOUSAND THRILLER:1000 reps of: FULL sit ups/squats/push-ups/chair ab holds (in and outs on a chair)

*For this challenge you can pick all the movements, or just one or two but you need to get in 1000 reps total. It doesn’t have to be done all at once. If you want to do 500 reps in the morning and 500 reps at night or 100 reps every hour you can break it up however you like! Have fun ;)

*Record your results with the .

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DAY FIVE

HIIT RUN PHASE 1

Warm-up 5 min easy walking/jogging

Start at your highest sprint speed for the first 1 min then slow it down a lit-tle for 2 min speed, decrease a little more for 3 min, then work back up.Example: 1 MIN QUICK SPEED PACE @ 9.0, 2 MIN QSP @ 8.0 , 3 MIN QSP @ 7.0, 2 MIN QSP @ 8.0, 1 MIN QSP @ 9.0.

1 min Quick Speed Pace1 min Recovery Run (nice and easy but no walking)2 min Quick Speed Pace2 min Recovery Run3 min Quick Speed Pace3 min Recovery Run2 min Quick Speed Pace2 min Recovery Run1 min Quick Speed Pace1 min Recovery Run

COOL DOWN AND STRETCH

Indoor option:Warm-up 5 min easy walking/jogging1 min Burpees 1 min Recovery (march/side tap) 2 min Jump rope2 min Recovery (march/side tap)3 min Jumping jacks turning walls every 20 seconds 3 min Recovery (jog in place)2 min Jump rope2 min Recovery (march/side tap)1 min Burpees1 min Recovery (march/side tap) COOL DOWN AND STRETCH *This workout reminds me of climbing a mountain! Once you get to the top it’s all downhill from there! Just get to that 3 min recovery and it’s almost over!

CHALLENGE FOR THE DAY

Wall Sit — how long can you hold your wall sit?

*Record your results with the .

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DAY SIX

TOTAL BODY PHASE 1

Warm-up 5 min easy marching/jogging in place

FOR 12 MINS REPEAT THE FOLLOWING THREE TIMES THROUGH40 sec: Sumo squat drag20 sec: Burpee + 3 jacks + 3 skis40 sec: Elevator chest press (ball)20 sec: Pikes (v-up, modify with in and outs)40 sec: Deadlift + upright row 20 sec: Burpee + 3 jacks + 3skis40 sec: Lateral lunge w/bicep curl20 sec: Pikes (v-up)

FOR 12 MINS REPEAT THE FOLLOWING THREE TIMES THROUGH40 sec: Dumbbell bentover row w/ bands20 sec: Toe taps40 sec: Deadlift/bicep curl 20 sec: Butt-kicker punches40 sec: Lunge back wood-chopper, right20 sec: Toe taps40 sec: Lunge back wood-chopper, left20 sec: Butt-kicker punches

CHALLENGE FOR THE DAY2 min max burpees

*Record your results with the .

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WEEK 3 – 5 PHASE 2 WORKOUTS

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DAY ONE

BOOTY BURN PHASE 2

Warm-up 5 min easy marching/jogging in place

3 sets 8 reps of the following super sets (WEIGHTED HEAVY) ABCD 1x through and repeat 3x

A. Wide stance squats + lateral lift/back lift (band plus weight)B. Single-leg deadlift, right/single-leg deadlift left C. Step running man (like knee repeater but do one side at a time 8 right, 8 on left)D. Core strength: weighted russian twists, 8 each side, 16 total

A. Lunge walk front 2/back 2, 8 reps with dumbbell (one rep equals 2 walks forward and 2 walks back)B. Single-leg calf raises w/weight, 8 each sideC. Weighted step-up on chair, 8 each sideD. Toe taps 24

A. Glute Bridge, hold 2 seconds at top of each (band plus weight)B. Standing lateral straight-leg abduction, 8 each sideC. Lateral ski jumps, 8 each sideD. Plank leg lifts, hold 2 sec, 8 each side (working booty and core)

A. Lateral lunge Pallof press, right, hold for 2 sec at the end (make this harder than first two weeks)B. Lateral lunge Pallof press left, hold for 2 sec at the end (make this harder C. than first two weeks)Squat kicks with a weightD. Oblique dumbbell side crunch

FINISHER: 1 min of calves with variations, 30 sec high knees, 30 sec 180 squat jumps, 30 second jumping squats, 30 sec toe taps, 30 sec lateral side step with bands (2 steps right/2 steps lefts), 30 sec burpees w/jump.

CHALLENGE FOR THE DAYWalking Lunges to Failure: holding 15-20lbs dumbbells at your side (if you don’t have heavy dumbbells yet, other options are: a watermelon, water jugs, your child, something heavy around the house. Share with us how much weight and how long you lasted ;) #fitmommychallenge #FMchal-lenge

*Record your results with the .

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DAY TWO

UPPER BODY TRIM PHASE 2

Warm-up 5 min easy marching/jogging in place

3 sets 8 reps of the following superset (WEIGHTED HEAVY)Complete ABCD 3x through, then move on to next circuit

A. Push-ups (1 set normal, 2 set close, 3 set wide, last set hand release) *Ad-vanced use resistance bandB. Bent-over rows, hold 2 sec at the top (add weight to band). *Modify with seated rows w/band C. CORE STRENGTH: Plank to push-ups, 8 each armD. Around-the-world jumping jacks, 8 each wall

A. Band bicep curl, plus dumbbell B. Band tricep overhead extension, plus weightC. CORE STRENGTH: plank tuck + side to side elbows (8 times)D. Knee lift kicks, 8 each side

A. Inverted shoulder pressB. Rear delt fly, hold for 2 seconds at the topC. CORE STRENGTH: mountain climber twist, 15 each side. *Modify by tak-ing it up to standingD. Burpees

A. Upright row shoulder press combo, changing to lateral press/shoulder press rainbow archB. Weighted back extension on ballC. CORE STRENGTH: Ball roll-outs D. Plank jacks on forearm then plank jacks straight-arm, 8 each

FINISHER: 1 min of arm iso pulses, 30 seconds plank to push-ups, 30 sec-onds reverse punch (bicep curl hold), 30 second dips, 30 second mountain climber, 1 min burpees CHALLENGE FOR THE DAYPush-ups to failure — what’s your rep count? ** This can be done anytime during the day.

*Record your results with the .

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DAY THREE

SWEAT SESH PHASE 2

Warm-up 5 min easy marching/jogging in place

30 sec: Skis30 sec: Jumping lunges30 sec: Quick feet30 sec: Jumping squats30 sec: Jumping jacks30 sec: Windmill jacks30 sec: Traveling high knees30 sec: Traveling hurdle30 sec: Jump rope with kick30 sec: Burpee combo (3 jacks, 3 skis)Repeat 2x for a total of 10 mins!

ABS 4 mins of planks!!! You got this!30 sec each:Side plank rightSide plank leftPlank Side plank right dipsSide plank left dipsCenter knee tapsReverse plankPlank rocks/pulses

COOL DOWN AND STRETCH

CHALLENGE FOR THE DAY Timed mile run

*Record your results with the .

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DAY FOUR

FULL XTREME PHASE 2

Warm-up 5 min easy marching/jogging in place

FOR 12 MINS REPEAT THE FOLLOWING THREE TIMES THROUGH40 sec: Push-ups (1 normal, 1 close, 1 right arm reach, 1 left arm)20 sec: 3 Star jumps w/squat40 sec: Alternating dumbbell snatch *Advanced use heavy weight, add band around thighs20 sec: Plank shoulder taps + leg lifts40 sec: Wall sit + hammer curls + shoulder press40 sec: 3 Star jumps w/a squat20 sec: Dips w/5lbs or more40 sec: Plank shoulder taps + leg lifts FOR 12 MINS REPEAT THE FOLLOWING THREE TIMES THROUGH40 sec: Alternating lunges + over head tricep press20 sec: Dumbbell oblique side bend 40 sec: Sumo squat calf raise combo20 sec: Butt-kickers40 sec: Glute lift + abduct thighs at top20 sec: Jumping jack knee twists40 sec: Alternating lunges + shoulder combo (frontal lateral)20 sec: Butt-kickers

THURSDAY THOUSAND THRILLER:1000 reps of: FULL sit ups/squats/push-ups/chair ab holds (in and outs on a chair)

*For this challenge you can pick all the movements, or just one or two but you need to get in 1000 reps total. It doesn’t have to be done all at once. If you want to do 500 reps in the morning and 500 reps at night or 100 reps every hour you can break it up however you like! Have fun ;)

*Record your results with the .

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DAY FIVE

HIIT RUN PHASE 2

Warm-up with 5 min easy marching/jogging in place

1/4 mile sprint5 Burpees10 Plank to push-up 15 Sumo squatRecovery march in place 1 minREPEAT THIS BLOCK 5-10x, 10 being the goal but beginners start with 5

Inside optionWarm Up with 5 min easy marching/jogging in place. 1 min high knees5 Burpees10 Plank to push-up15 Sumo squatRecovery march in place 1 minREPEAT THIS BLOCK 5-10x, 10 being the goal but beginners start with 5

Cool Down and Stretch

CHALLENGE FOR THE DAYWall Sit — how long can you hold your wall sit?

*Record your results with the .

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DAY SIX

TOTAL BODY PHASE 2

Warm-up 5 min easy marching/jogging in place

FOR 12 MINS REPEAT THE FOLLOWING THREE TIMES THROUGH40 sec: Dumbbell thrusters (can also use band)20 sec: Wo(Man) Maker40 sec: Inch worm push-ups20 sec: Plank oblique twists40 sec: Right leg single-leg deadlift20 sec: Wo(Man) Maker40 sec: Left leg single-leg deadlift20 sec: Plank twists FOR 12 MINS REPEAT THE FOLLOWING THREE TIMES THROUGH40 sec: Bent over row, dumbbell or band, hold for 3 secs at the top20 sec: L-sit (chair)40 sec: Lateral lung slide together/bicep curl press combo20 sec: Wood chopper left40 sec: Kickback w/3 sec hold, pulse at the top20 sec: L-sit (chair)40 sec: Shoulder raise/shrug combo20 sec: Wood chopper right

Cool Down and Stretch

CHALLENGE FOR THE DAY2 min max burpees

*Record your results with the .

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WEEK 6 PHASE 3 WORKOUTS

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DAY ONE

BOOTY PHASE 3

Warm-up 5 min easy marching/jogging in place

FOR 12 MINS REPEAT THE FOLLOWING THREE TIMES THROUGH40 sec: Squat/leg lift side, with band20 sec: 4 waddle squat walks/4 jumps back40 sec: Donkey kicks left, with band, 10 secs pulse20 sec: Box jumps/step jump40 sec: Donkey kicks right, with band, 10 secs pulse 20 sec: 4 waddle squat walks/4 jumps back40 sec: Sumo pulse squat jump (3,2,1, jump)20 sec: Box jumps *modify with step-ups FOR 12 MINS REPEAT THE FOLLOWING THREE TIMES THROUGH40 sec: Step touch, 2 and 2 with band 20 sec: Star jump + 2 squats40 sec: Ball leg curl20 sec: Jump rope40 sec: Ball glute lifts + weight20 sec: Star jumps + 2 squats40 sec: Isolated split stance lunge, 10 each leg (leg on ball or chair) 20 sec: Jump rope

Cool Down and Stretch

CHALLENGE FOR THE DAYWalking Lunges to Failure: holding 15-20lbs dumbbells at your side (if you don’t have heavy dumbbells yet, other options are: a watermelon, water jugs, your child, something heavy around the house). Share with us how much weight and how long you lasted ;) #fitmommychallenge #FMchallenge

*Record your results with the .

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DAY TWO

UPPER BODY TRIM PHASE 3

Warm-up 5 min easy marching/jogging in place

FOR 12 MINS REPEAT THE FOLLOWING THREE TIMES THROUGH40 sec: Plyo push-ups 20 sec: Oblique repeater knees 40 sec: Ball alternating leg and arm lifts20 sec: Wo(man) makers40 sec: 4 count negative bicep curls20 sec: Oblique repeater knees40 sec: Plank hand walks (half a circle) 20 sec: Wo(man) makers

FOR 12 MINS REPEAT THE FOLLOWING THREE TIMES THROUGH40 sec: Inverted shoulder press20 sec: Burpee + standing tuck jump40 sec: Weighted sit-up (control down for 4)20 sec: Reverse Burpee (sit up to quick feet)40 sec: Kickback 3 count20 sec: burpee + standing tuck jump40 sec: Plank alternating shoulder raises 20 sec: Reverse Burpee (sit up to quick feet)

Cool Down and Stretch CHALLENGE FOR THE DAYPush-Ups to Failure — what’s your rep count? ** This can be done anytime during the day.

*Record your results with the .

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DAY THREE

SWEAT SESH PHASE 3

Warm-up 5 min easy marching/jogging in place

30 sec: Burpee plank jack 6 count30 sec: Power skips, alternating legs, as much distance off ground as you can every single jump30 sec: Jumping jacks30 sec: Tuck jumps, explode off the balls of your feet and bring heels to your butt30 sec: Lateral jump + squat jump30 sec: Mountain climber30 sec: Mountain climber elbow to knee30 sec: Sprinter hops 30 right30 sec: Sprinter hops left30 sec: Skaters Repeat 2x for a total of 10 mins!

ABSStanding side to side crunchSupine walking man Isolated leg raisesSupine running manSide plank lifts, rightSide plank lifts, leftPlank knee tapsReverse sit up (4 counts down)

Cool Down and Stretch

CHALLENGE FOR THE DAY Timed mile run

*Record your results with the .

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DAY FOUR

FULL XTREME PHASE 3

Warm-up 5 min easy marching/jogging in place

FOR 12 MINS REPEAT THE FOLLOWING 3 TIMES THROUGH40 sec: Hand release push-ups + plank jack20 sec: Reverse burpee (sit up to quick feet)40 sec: Sumo squat + bicep curls20 sec: Jumping squats + around the world (2)40 sec: Dumbbell clean (like a power clean, deadlift, curl press)20 sec: Reverse burpee 40 sec: Plyo press-up (when you do your push-up keep arms in close to fo-cus on triceps)20 sec: Jumping squats + around the world (2) 40 sec: Jumping lunges20 sec: Side hops40 sec: Bent over row/fly/raise combo20 sec: Squat to plank40 sec: Skull crushers20 sec: Side hops40 sec: Alternating side plank lateral dumbbell lifts20 sec: Plank to squat

Cool Down and Stretch

THURSDAY THOUSAND THRILLER:1000 reps of: FULL sit ups/squats/push-ups/chair ab holds (in and outs on a chair)

*For this challenge you can pick all the movements, or just one or two but you need to get in 1000 reps total. It doesn’t have to be done all at once. If you want to do 500 reps in the morning and 500 reps at night or 100 reps every hour you can break it up however you like! Have fun ;)

*Record your results with the .

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DAY FIVE

HIIT RUN PHASE 3

Warm-up with 5 min easy marching/jogging in place

Start speed with your normal running pace (something you could maintain for at least 10-30 minutes). Each minute increase your speed by 1 mph. After two increases, drop it back to an easy jog/walking pace then at the end of the minute, sprint all out for 30 seconds.

Example:1 min 6.0 mph (if your normal pace is 4.0 start with 4.0, go up to 5.0 then 6.0 and down to 3.0 to recover)1 min 7.0 mph1 min 8.0 mph1 min 4.0 mph30 sec sprint30 sec recoverRepeat 3x

Indoor option:1 min: Mountain climber 1 min: Quick feet (around the world or traveling)1 min: Jumping jacks30 Sec: High knees all out30 Sec: Recover walking march or side tapRepeat 3x

Cool Down and Stretch

CHALLENGE FOR THE DAYWall Sit — how long can you hold your wall sit?

*Record your results with the .

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DAY SIX

TOTAL BODY PHASE 3

Warm-up 5 min easy marching/jogging in place

FOR 12 MINS REPEAT THE FOLLOWING THREE TIMES THROUGH40 sec: Elevator pop squats w/weight20 sec: Burpee + standing tuck jumps40 sec: Inch worm push-ups, adding a clap push-up (2 push-ups at the bot-tom)20 sec: Plank jack + plank tuck 40 sec: Bent over row + dead lift + upright row20 sec: Burpee + standing tuck jumps40 sec: Curtsy lunge (lift off) w/bicep curl 20 sec: Plank jack + plank tuck FOR 12 MINS REPEAT THE FOLLOWING THREE TIMES THROUGH40 sec: Dumbbell bentover fly20 sec: Sprinter hops, left leg40 sec: Bicep curl by 2’s, full, bottom half, upper half20 sec: Squat 3 + tuck jumps40 sec: Kick backs (3 count)20 sec: Sprinter hops, right leg40 sec: Shoulder wheel turn 20 sec: Squat 3 + tuck jumps

Cool Down and Stretch

CHALLENGE FOR THE DAY2 min max burpees

*Record your results with the .

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CHALLENGES

Challenges are OPTIONAL

Monday: Walking lunges to failure holding 15-20lbs dumbbellsTuesday: Push-ups to failure — what’s your rep count?Wednesday: Timed mile run Thursday: Thursday Thousand Thriller — 1000 reps of: sit ups/squats/push-ups/ chair ab holds (every second counts as a rep) Friday: Wall Sit — how long can you hold your wall sit? Saturday: 2 min max burpeesSunday: Rest

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RESULTS WORKSHEET

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DAY 1 Walking Lunges

to Failure

WEEK ONE

WEEK TWO

WEEK THREE

WEEK FOUR

WEEK FIVE

WEEK SIX

DAY 2 Push Ups to

Failure

DAY 3 Timed Mile Run

DAY 4 Thursday

1000

DAY 5 Wall Sit

DAY 6 Max

Burpees