Fit in 30 (2020) - Week 1
Fit in 30 (2020) - Week 1
Fit in 30 (2020) - Week 1
5. Need resistance bands? I have a full range of resistance bands and booty
bands that you will need for this Challenge available on my website.
Make sure
to tag me on
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I don't miss
your posts!
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REFERENCE TABLE
SET NUMBERS These numbers and letters represent which exercises go together in
any one set. For example, A1 & A2 should be completed together
(A1, A2, A3 ETC.) before resting.
How many times you are to complete the exercises. For example,
SETS set A (A1 & A2) should each be completed the specified amount of
times through (e.g 3 times) before moving onto set B (B1 & B2).
ABBREVIATIONS EXPLANATION
DB Dumbell
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WARMING UP
& COOLING DOWN
WARMING UP
There are many variations and personal preferences for warming up. I recommend going
for whatever makes you feel warm, loose and ready to go! I like to do some dynamic
stretching (stretching and moving to prepare the muscles I’ll be using in the workout) or
jump on a treadmill for 5-10 minutes. Keep it short and sweet!
COOLING DOWN
Don’t underestimate the cool-down at the end of your workout. You’ve worked so hard,
take a few minutes to relax and stretch out all of the major muscles you trained.
Just a few minutes stretching will help a lot with muscle repair and recovery. Hold each
position for 10-45 seconds.
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ADDITIONAL
CARDIO FOR
YOUR GOAL
Your workouts throughout this Challenge are
already super intense and designed to test you.
NOTE: You can adjust these times based on your fitness level.
You can increase your sprint time or reduce your walk time, do
what feels good for you.
You can also utilize the HIIT workouts from your My Day, My
Way eBook.
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WEEKLY OVERVIEW
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Lower Body Upper Body HIIT FIT Lower Body Upper Body Full Body
Mandatory
+ Glutes + Core (Tabata - + Glutes + Core (Weighted,
Rest Break
Finisher Finisher Full Body) Finisher Finisher circuit style)
ENJOY!
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WORKOUTS
WEEK 1
DAY 1
LOWER BODY +
GLUTES FINISHER
THE WORKOUT
A1 3 12 DB Banded RDL
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DAY 2
UPPER BODY
+ CORE FINISHER
THE WORKOUT
DB Bear Row
B1 3 10 E/S
Alternative: DB Bear Row Regression
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DAY 3
10
DAY 4
LOWER BODY
+ GLUTES FINISHER
THE WORKOUT
B2 3 12 Banded DB Swing
DB Hamstring Curl
C1 3 12
Alternative: Banded Lying Hamstring Curl
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DAY 5
UPPER BODY
+ CORE FINISHER
THE WORKOUT
A2 3 10 Bear Burpee
C3 3 10 DB 3 Ways
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DAY 6
FULL BODY
STRENGTH (CIRCUIT)
THE WORKOUT
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