Hey friends! Hope your weekend has been a great one. We are moving on to week THREE of FITTER. Last week’s workouts were so good and challenging, I felt sore in all the right places!
This week on the program, you will be doing the same workouts as week one again. If possible, try to challenge yourself a little more by doing those squats a little deeper, or trying to up your weights if you’re ready. Even another 2 pounds makes a difference! You can also drop set the moves with weights, which means you perform a set of any exercise to failure or just short of failure, then drop some weight and continue for more repetitions with the reduced poundage. For example, I am doing 20 bicep curls with 12lb weights, and at the 15th rep, I can no longer perform the move with good form. This is when I would stop and pick up a lighter weight to complete the set, either 10lbs or 8lbs, etc.
If you haven’t gotten FITTER yet but want to, now would be a great time because you would be doing the same workouts with us on the schedule, just a couple weeks behind. But you would be on the schedule doing the same ones. And I’ve created a new discount code, so just click here to grab yours and enter code READER20 at checkout for $20 off, just for my readers 🙂
Another thing I wanted to mention is while the FITTER workouts aren’t timed, I have found that I do like to time them. Some of the individual moves require it (1 minute jump rope, for example) but I like to start a fresh timer at the start of each circuit. Why? Because it pushes me to not slack off and take my time with the sets. I want to keep my heart rate up. In case you haven’t noticed, these workouts are cardio. I just don’t call them that and they aren’t cardio in the traditional sense of running, biking, etc. Some circuits I can get through in 4 minutes, and some have taken me longer, up to 8 or 9 minutes. Some are easier than others, that is by design 🙂 I 100% want you to put quality over quantity in your workouts, so don’t sacrifice good form to do these workouts as fast as possible. But sometimes seeing that timer tick on motivates me to push it! If it’s not for you, no big deal. I like it though. Try it!
outfit deets: my entire outfit is from Haute Body. I linked them and some similar pieces in the widget below!
Weekly Workout Schedule
Monday: FITTER Week 3 Legs & Cardio Circuit OR
Do circuit 1 for 6 minutes, then circuit 2 for 6 minutes. Repeat each again. \
Circuit 1
20 alternating split lunge jumps
10 back lunges with front kick (per side)
15 squats with overhead press
15 RDLs with upright row
10 burpees
Circuit 2
20 split squat jumps
10 back lunges (per side)
20 kettlebell swings
10 jumping jacks
20 glute hip bridges
Tuesday: 30-45 minutes cardio workout
Wednesday: FITTER Week 3 Arms, Core, & Cardio Circuit OR
Do circuit 1 for 6 minutes, then circuit 2 for 6 minutes. Repeat each again.
Circuit 1
10 jumping jacks + 10 plank jacks
10 up/down planks
14 hammer curls to press
12 triceps kickbacks + booty kickback (per side)
30 weight runs
Circuit 2
12 standing oblique pulls (per side)
20 dumbbell press jacks
12 oblique crunches (per side)
20 x-ups
Thursday: 30-45 minutes cardio workout
Friday: FITTER Week 3 Full Body Circuit OR
Do circuit 1 for 6 minutes, then circuit 2 for 6 minutes. Repeat each again.
Circuit 1
15 jump squats
15 squats with overhead press
10 burpees
20 v-sits with biceps curl
Circuit 2
40 mountain climbers
40 bicycle abs
10 woodchops (per side)
30 dumbbell press jacks
Saturday: 45-60 minutes cardio workout + Tone in 10 Booty & Thighs
Sunday: Rest day or active rest (light walk, yoga, etc.)
Have a great week!
xo,
Bess
Thanks for these instructions. Looking forward to trying the drop set method this week. Still taking it easy and not rushing through, and only doing two sets vice three, due to pregnancy. Loving the way I feel this week and the extra energy I have had! My husband says I have a “new spark” in me 😄😄