Weekly Workout Schedule: FITTER & The Bikini Series WEEK 2

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Hi friends!  Craig and I have been in Hilton Head this weekend for a wedding! It was an amazing weekend spent with great friends in a beautiful place 🙂  Our next week of workouts is ahead…ready to keep crushing it!!  Read this post from last week if you’re joining in and want to understand the balance between FITTER and the Bikini Series!

I wanted to give some more info/notes about the FITTER program for those of you that are following along or just doing some of the workouts!  For Cardio Days, this is your choice of cardio, whether it be running, walking, biking, swimming, elliptical, hiking, etc. Find something you enjoy doing and go sweat!

Active Rest Days are scheduled for Sunday (but if you like your rest day to be another day, feel free to move the schedule around a bit to best fit your needs!) and for these, I recommend a light, leisurely walk for 30-45 minutes or a gentle yoga flow or stretch session!  If you think your body needs a full day off, listen to your body and skip the active rest and go for full rest.  No rigid demands here!  You will only stay on track with a workout program if you feel it’s a part of your lifestyle not something infringing on you!

Keep in mind that the circuits are designed for you to get through each circuit as many times as you can in the time frame given, but please remember that good form and quality is much more important than quantity!!

At the end of each workout there is a “Bonus Burner” move.  These are not optional! 🙂 Finish your workout off strong with these moves, designed to tone & burn that extra bit that makes all the difference. They’re only 2 minutes or less, so push yourself!

A note about weights:  I recommend using a few different weights as different body parts are naturally stronger than others.  You will be able to squat more than you can curl, for example.  If a certain weight isn’t challenging you, go up a few pounds to the next set!  You want the last 5 or so reps to really burn but don’t go up in weight if you can’t perform them with good form.  Find that balance!

Monday: Full Body and/or TIU HIIT The Beach Workout

Do circuit 1 for 6 minutes, then circuit 2 for 6 minutes.  Repeat each again.  End with Bonus Burner!

Circuit 1

• 20 alternating split lunge jumps
• 10 alternating curtsy lunge with t-raise
• 20 plank with rainbow booty kick (right leg)
• 10 pushups
• 20 plank with rainbow booty kick (left leg)

Circuit 2

• 40 mountain climbers
• 40 bicycle abs
• 10 woodchops (per side)
• 30 dumbbell press jacks

Bonus Burner!  2 minutes: 10 jump squats + 20 alternating spider planks

Tuesday: 30-45 minutes Cardio + TIU Totally Toned Workout

Wednesday: Legs, Booty, & Cardio + TIU Bootylicious Workout (on their schedule for Friday)

Do circuit 1 for 6 minutes, then circuit 2 for 6 minutes.  Repeat each again.  End with Bonus Burner!

Circuit 1

• 20 split squat jumps
• 14 plie squats
• 20 kettlebell swings
• 10 jumping jacks
• 20 glute hip bridges

Circuit 2

• 16 lunge-squat-lunge jumps
• 10 lateral lunges (per side)
• 10 straight leg booty kickbacks (per side, on hands & knees)
• 10 heel pulse booty lifts (per side, on hands & knees)
• 20 skaters

Bonus Burner!  2 minutes: 20 jumping jacks + 10 standing leg abductors (per side

Thursday: 30-45 minutes Cardio + optional TIU Yoga Flow

Friday: Arms, Core, & Cardio + TIU Tight & Toned Core (on their schedule from Wednesday)

Do circuit 1 for 6 minutes, then circuit 2 for 6 minutes.  Repeat each again.  End with Bonus Burner!

Circuit 1

• 20 up/down planks
• 30 mountain climbers
• 12 stationary lunge dumbbell twists (per side)
• 30 seconds monkey runs

Circuit 2

• 20 standing oblique pulls (per side)
• 20 oblique crunches (per side)
• 20 x-ups
• 15 standing knee-ins

Bonus Burner!  2 minutes: 30 seconds high knees + 12 triceps kickbacks

Saturday: 45-60 minutes cardio of your choice + TIU Arms

Sunday: Active Rest Day!

**PS: I announced the winner of the Growing Naturals Giveaway here, please contact me if you are the winner!

xo,

Bess