WEEK 2

WORKOUT PLAN
EXPERIENCED
 FIT CHALLENGE WORKOUT GUIDE
HOW TO FOLLOW YOUR WORKOUT (A1, A2, ETC)

If there are multiple exercises with the same letter, complete these as a circuit in chronological
order, and complete rest when indicated.
E.g.
A1: Bulgarian Split Squat - sets x 3, reps x 12 each leg, rest NIL
A2: Push ups - sets x 3, reps x 12, rest 60 seconds
For this circuit you would complete 12 bulgarian split squats on each leg, then move straight on
to completing 12 push ups. You would then rest for 60 seconds and repeat this circuit 3 times.
Once you have completed the A circuit move onto B, then C, and so on. If there are no letters be-
fore the exercise name, complete them as a regular set.

CHOOSING YOUR WEIGHTS

Take a little extra time in the first week to work out the weight you need for the different upper
body and lower body exercises. You should be aiming to complete the reps and sets without com-
promising your technique, but also feeling like the last few reps are a struggle that require you to
concentrate and push yourself.

You may be new to the exercise, or training in general, or you may be recovering from an injury.
Make sure you choose the weight that suits you, even if it means completing the exercise with
body weight only or even modifying the exercise to make it slightly easier. For example, if you are
new to push ups you may choose to complete them with your knees on the floor. The most im-
portant thing is that you are challenging yourself without compromising your technique.

OPTIONAL FINISHER

Optional finishers are included with the goal of fatiguing the muscles at the end of the workout.
Whether you complete the optional finisher will depend on your fitness levels, energy levels and
time available. Ensure you are completing either the amount of reps or time specified, whilst
maintaining ideal technique. Remember that these finishers are optional and are quite challeng-
ing, so don’t feel you have to do them each session.

OPTIONAL CARDIO/ CORE

Whether you choose to complete the optional cardio/ core workouts will depend on several fac-
tors, and should be decided on an individual basis. You should take into consideration your en-
ergy levels, goals, training experience and fitness. You may choose to complete this as the chal-
lenge progresses and your fitness increases.
 FIT CHALLENGE WORKOUT GUIDE
GLOSSARY:

DB = Dumbbells
BB = Barbell
KB = Kettlebell
SETS = The number of times you complete a set of reps.
REPS = The amount of times you will complete the exercise in a row (aka repetitions).
REST = The length of time you will rest between sets.
CIRCUIT = Complete 2 or more exercises in succession (rest where specified), then repeat for the
specified number of sets.
INTERVALS = Alternate between intense, high effort bouts of an exercise, and either rest or low
intense efforts of the exercise.
 DAY
FOCUS AREA: FULL BODY & FINISHER
1
WARM UP: CROSSTRAINER SETS: 1 REPS: 10 MINS
A1: BULGARIAN SPLIT SQUATS SETS: 4 REPS: 10 REST: N/A
1. Holding a dumbbell in each hand, step one foot
behind you on a raised surface, such as bench or
step. Keeping the knees in line with the middle
toes, bend the knees and lower the hips vertically
until back knee hovers just above the floor.
2. Press throught the feet and return to start
position.
A2: PUSH-UPS SETS: 4 REPS: MAX REST: N/A
1. Assume the push up position, bend at the
elbows and allow the body to decend towards the
floor, keeping the body aligned.
2. Pause when the chest is just above the floor,
then press through the hands and push back up to
start position.

A3: CABLE ROW SETS: 4 REPS: 10 REST: 60 SECS

1. Grasp the handle with palms facing each other
and extend the arms to full reach, keeping the
torso tall.
2. Bend the elbows, keeping them close to the
sides and pull the handle in towards your chest.
Pause and then return to start position with
control.
B1: GOBLET SQUATS SETS: 3 REPS: 12 REST: N/A
1. Holding a dumbbell or kettlebell below the chin,
place feet around hip width apart.
2. Bending at the knees, lower your hips vertically
towards the floor, ensuring the knees remain in line
with middle toes.
3. Once reaching around 90 degrees pause, then press
through the soles of the feet and return to stand.

B2: SEATED SHOULDER PRESS (DUMBBELLS) SETS: 3 REPS: 12 REST: 60 SECS

1. Hold dumbbells in each hand (overhand grip),
resting atop your shoulders. Press the weights
straight upwards, then slowly lower them to start
position with control.

WORKOUT CONTINUED ON NEXT PAGE

 DAY
FOCUS AREA: FULL BODY & FINISHER
1
EXERCISE: PULL-UPS (ASSISTED) SETS: 3 REPS: 12 REST: 60 SECS
1. Use the assistance machine by kneeling on the
platform and grasping the handles. Pull yourself
up until your chin reaches the handles. Then
slowly lower to straight arms.

OPTIONAL FINISHER
C1: BIKE SPRINT SETS: 4 TIME: 30 SECS REST: N/A
1. On the exercise bike, sprint at top speed
(adjusting the resistance as needed) for 30
seconds straight.

C2: JUMP ROPE SETS: 4 TIME: 30 SECS REST: N/A

1. Using the jump rope, skip at top speed for the
indicated time period. Upgrade to double unders
for an added challenge.

C3: BURPEES SETS: 4 TIME: 30 SECS REST: 60 SECS

1. Keeping feet shoulder width, bend into a squat,
place the hands on the ground and jump/ step the
feet backwards to make a push up position.
2. Perform 1 push up, then jump/ step feet
towards hand and squat to stand, returning to
start position.

DAY 1 COMPLETE
 DAY
FOCUS AREA: CARDIO & CORE
2
WARM UP: BRISK WALK SETS: 1 REPS: 5 MINS
A1: RUN SETS: 1 TIME: APPROX 21MINS REST: N/A
1. On the treadmill or outdoors, run for the
indicated period of time, at a pace that suits your
fitness level.

B1: BICYCLE CRUNCH SETS: 3 TIME: 40 SECS REST: N/A

1. Lie on the floor and place hands behind your
head and legs extended out straight. Raise one
knee up towards your mid section and move the
opposite elbow towards this knee, allowing the
shoulder blade to leave the floor.
2. Gently lower and repeat on the other side.

B2: PLANK SETS: 3 TIME: 40 SECS REST: N/A

1. Place elbows on the floor (use mat if need)
directly below shoulders. Create a straight line
from shoulders to ankles. Tuck toes under and
remain in this position.

B3: SIDE CRUNCHES (CABLE) SETS: 3 TIME: 40 SECS EACH SIDE REST: N/A
1. Kneel on the floor in front of the cable machine,
and grasp the rope with bent elbows in front of
your head. Maintain this bend in your elbows and
flex the torso and shoulders downwards and to
one side, towards one knee.
2. Pause at the bottom and then slowly return to
the starting position.
B4: BACK EXTENSION (FLOOR) SETS: 3 TIME: 40 SECS REST: 60 SECS
1. Lying face down on the floor, with hands behind
the head, raise your upper off the floor whilst
squeezing your glutes and hold for 2 seconds.
Then gently lower back to the floor.

DAY 2 COMPLETE
 DAY
FOCUS AREA: FULL BODY & FINISHER
3
WARM UP: TREADMILL SETS: 1 REPS: 10 MINS
A1: HIP THRUST (BARBELL) SETS: 4 REPS: 10 REST: N/A
1. Prop your back up against a step or bench, and load
the barbell onto your hips, bending the knees at 90
degrees and placing the feet firmly on the floor.
2. Press through the heels and lift the hips up towards
the ceiling, squeezing the glutes and engaging the
core. Pause and then return to the start position with
control.

A2: CHEST PRESS MACHINE SETS: 4 REPS: 10 REST: N/A

1. Sit in the seat, grasp the handles, and plant
the feet firmly on the ground. Press through the
palms and extend the arms until straight, pause
and then return to start position with control.

A3: BENT OVER ROW (DUMBBELL) SETS: 4 REPS: 10 REST: 60 SECS

1. Hold dumbbells with a neutral grip, hinge at the
hips and lower your chest around 45 degrees.
2. Raise the dumbbells towards your torso,
keeping elbows close to your sides. Pause at top
for 2 seconds, then return to start position.

B1: GOBLET SQUATS SETS: 3 REPS: 12 REST: N/A

1. Holding a dumbbell or kettlebell below the chin,
place feet around hip width apart.
2. Bending at the knees, lower your hips vertically
towards the floor, ensuring the knees remain in line
with middle toes.
3. Once reaching around 90 degrees, press through
the sole of the foot and return to stand.
B2: LATERAL RAISE + FRONT RAISE SETS: 3 REPS: 12 REST: N/A
1. Holding dumbbells in both hands, raise both
out to the side until they reach shoulder height,
then return arms to sides.
2. Raise both dumbbells out in front of the body,
until they reach shoulder height, then return to
the sides. This is one rep.

WORKOUT CONTINUED ON NEXT PAGE

 DAY
FOCUS AREA: FULL BODY & FINISHER
3
B3: LAT PULLDOWN SETS: 3 REPS: 12 REST: 60 SECS
1. Grasp the bar slightly wider than shoulder
width, pull the bar down until it is just below chin
height, pause here and slowly return to starting
positition

OPTIONAL FINISHER
C1: ROWER SETS: 4 TIME: 30 SECS REST: N/A
1. On the rowing machine, row at top speed for
the indicated period of time.

C2: BEAR CRAWL SETS: 4 TIME: 30 SECS REST: N/A

1. Starting in the push up position, bend the knees
and walk the hands and feet forwards, keeping the
hips and shoulders at the same height. Crawl for
the indicated period of time.

C3: SQUAT JUMPS SETS: 4 TIME: 30 SECS REST: 60 SECS

1. With your feet slightly wider than hip width,
bend the knees and lower into a squat.
2. Press through the soles of the feet, keeping the
chest upright and quickly extend the legs, jumping
as you do so.
3. As you land, proceed into the next squat jump
with control.

DAY 3 COMPLETE
 DAY
FOCUS AREA: REST OR ACTIVE RECOVERY
4
OPTIONAL CARDIO: BIKE / TREADMILL / ELLIPTICAL / ROWING MACHINE
SETS: 1 REPS: 10-15MINS

STRETCH FOAM ROLL

STRETCH AND FOAM ROLL THE FOLLOWING:

CALVES SETS: 1 REST: 30-60 SECS
HAMSTRINGS SETS: 1 REST: 30-60 SECS
QUADRICEPS SETS: 1 REST: 30-60 SECS
ADDUCTORS SETS: 1 REST: 30-60 SECS

ABDUCTORS SETS: 1 REST: 30-60 SECS

GLUTES SETS: 1 REST: 30-60 SECS
HIP FLEXORS SETS: 1 REST: 30-60 SECS
LATS SETS: 1 REST: 30-60 SECS

PECS SETS: 1 REST: 30-60 SECS

DAY 4 COMPLETE
 DAY
FOCUS AREA: CARDIO & CORE
5
WARM UP: BRISK WALK SETS: 1 REPS: 5 MINS
EXERCISE: ROWER SPRINTS SETS: 7 REPS: 500M REST: 60 SECS
1. On the rowing machine, row at top speed for
the indicated period of time. Then row at an easy
pace for the indicated rest period.

EXERCISE: ROWER SPRINTS SETS: 7 REPS: 100M REST: 30 SECS

1. On the rowing machine, row at top speed for
the indicated period of time. Then row at an easy
pace for the indicated rest period.

C1: DISH BICYCLES SETS: 4 TIME: 40 SECS REST: N/A

1. Lie on the floor and place hands behind your
head and legs extended out straight. Raise one
knee up towards your mid section and move the
opposite elbow towards this knee, allowing the
shoulder blade to leave the floor.
2. Gently lower and repeat on the other side.

C2: SIDE PLANK SETS: 4 TIME: 40 SECS EACH SIDE REST: N/A
1. Place one elbow on the floor or mat, with the
forearm also on the ground. Turn the body to the
side and make a straight line down the entire side
of the body. Place one foot on top of the other and
hold, keeping the core and glutes engaged.

C3: WOODCHOPS (CABLE) SETS: 4 TIME: 40 SECS EACH SIDE REST: N/A
1. Grasp the handle with both hands and stand
with your body to the side of the machine,
position the feet shoulder width apart. Raise the
handle across the body and upwards, keeping a
soft bend in the elbow and allowing the torso to
rotate as you do so.

WORKOUT CONTINUED ON NEXT PAGE

 DAY
FOCUS AREA: CARDIO & CORE
5
B4: BACK EXTENSION (FLOOR) SETS: 4 TIME: 40 SECS REST: N/A
1. Lying face down on the floor, with hands behind
the head, raise your upper off the floor whilst
squeezing your glutes and hold for 2 seconds.
Then gently lower back to the floor.

DAY 5 COMPLETE
 DAY
FOCUS AREA: FULL BODY & FINISHER
6
WARM UP: ROWER SETS: 1 REPS: 10 MINS
A1: FRONT SQUAT (DUMBBELLS) SETS: 4 REPS: 10 REST: N/A
1. Hold the dumbbells in front of your shoulders,
keeping the elbows as high as possible and feet
slightly wider than hip width. Bend the knees and
lower into a squat.
2. Press through the soles of the feet, keeping
the chest upright and push back up to the start
position.
A2: INCLINE FLYS (DUMBBELL) SETS: 4 REPS: 10 REST: N/A
1. Lying on an incline bench, hold a dumbbell in
each hand, and raise arms straight up in front of
chest, palms facing each other.
2. Lower both arms outwards whilst maintaining
a soft bend in the arms. Stop when the dumbbells
are level with the shoulders and return to start

A3: FACE PULLS SETS: 4 REPS: 10 REST: 60 SECS

1. Using the rope and neutral grip, keep the body
on a slight forward angle and a split stance with
one foot firmly planted in front of the other.
2. Pull hands towards shoulders, squeeze for 2
seconds, then slowly return to start position.

B1: CURTSY LUNGE SETS: 3 REPS: 12 PER LEG REST: N/A

1. Step one foot slightly behind and away from
the other, and bend this knee down towards the
floor, pause with this knee just above the floor,
press through the feet and return this leg back to
the starting position.

B2: SEATED SHOULDER PRESS (DUMBBELLS) SETS: 3 REPS: 12 REST: N/A

1. Hold dumbbells in each hand (overhand grip),
resting atop your shoulders. Press the weights
straight upwards, then slowly lower them to start
position with control.

WORKOUT CONTINUED ON NEXT PAGE

 DAY
FOCUS AREA: FULL BODY & FINISHER
6
B3: LAT PULLDOWN (REVERSE GRIP) SETS: 3 REPS: 12 REST: 60 SECS
1. Using reverse grip, pull the bar down until it
is just below chin height, pause here and slowly
return to starting position.

OPTIONAL FINISHER
C1: JUMP ROPE SETS: 4 TIME: 40 SECS REST: N/A
1. Using the jump rope, skip at top speed for the
indicated time period. Upgrade to double unders
for an added challenge.

C2: MEDICINE BALL SLAMS SETS: 4 TIME: 40 SECS REST: N/A

1. Standing with feet shoulder width apart and
raise the medicine ball overhead using both
hands.
2. Throw at the ground with maximum force,
squat down and pick it up and return to starting
position.

C3: THRUSTERS SETS: 4 TIME: 40 SECS REST: 60 SECS

1. Hold dumbbells in each hand on your
shoulders. Squat down, then extend the legs with
power, and press the dumbbells straight up.
2. Lower the weights back to your shoulders and
repeat as fast as possible.

DAY 6 COMPLETE
 DAY
FOCUS AREA: REST / STRETCH
7
ACTIVE RECOVERY- LOW INTENSITY ACTIVITY
SETS: 1 REPS: 15-30MINS

STRETCH FOAM ROLL

STRETCH AND FOAM ROLL THE FOLLOWING:

CALVES SETS: 1 REST: 30-60 SECS
HAMSTRINGS SETS: 1 REST: 30-60 SECS
QUADRICEPS SETS: 1 REST: 30-60 SECS
ADDUCTORS SETS: 1 REST: 30-60 SECS

ABDUCTORS SETS: 1 REST: 30-60 SECS

GLUTES SETS: 1 REST: 30-60 SECS
HIP FLEXORS SETS: 1 REST: 30-60 SECS
LATS SETS: 1 REST: 30-60 SECS

PECS SETS: 1 REST: 30-60 SECS

DAY 7 COMPLETE