Weekly Workout Schedule + Free Fitness Challenge Coming Soon!

Hey babes! I hope you’re having a great weekend.  I am just now finally getting over the soreness from Tuesday’s all-day workout!! 😉  If you missed it, I shared on Instagram that I was filming 8 brand new workouts for the new Fitter Program (coming soooooon!) and each workout is around 30 minutes long…but I filmed them all in one day.  So yeah…I was sore in places I didn’t know existed for a few days!

I’ve also gotten a lot of questions about the program and if it has to be done at the gym.  The answer is no!  It can be done anywhere, and since it will have both video and printable versions, you can find what is right for you.  But I workout almost exclusively at home, just with a couple of dumbbells and a mat.  It can be done, and this program will show ya how in the most efficient and effective way <3

Free Fitness Challenge Coming Soon

Speaking of at-home fitness, I wanted to bring something to y’all that would be a fun little challenge to get into together! So I’m putting together a free 7-day challenge that will focus on getting workouts in everyday and helping you kick off that habit! The workouts can all be done at home, but you can certainly do them at the gym too!  I’ll share more info about the challenge next week, but I wanted to give you a heads up it’s coming!! It’ll be fun to do together!  If you’re ready to sign up for the free week long challenge, click the button below!! I’M SO EXCITED to do this together!

If you wanna go ahead and join the Facebook group for the challenge, click here.  It will be where we can track the workouts for each day, find, follow, support, and encourage one another!

Activewear from Body Language Sportswear.

Weekly Workout Schedule

MONDAY: Legs | Complete each circuit 3x before moving to next circuit.

Circuit 1:

• 20 squats to shoulder press with calf raise
• 10 single leg RDLs (per side)
• 20 alternating split lunge jumps

Circuit 2:

• 20 alternating lateral lunges
• 30 seconds high knees
• 10 alternating back lunge to squat (per side, one leg at a time)

Circuit 3:

• 15 jump squats
• 30 walking lunges (15 per side)
• 10 burpees

TUESDAY: 30-45 minutes cardio of your choice

WEDNESDAY: Arms | Complete each circuit 3x before moving to next circuit.

Circuit 1:

• Biceps 21’s
• 16 Arnold presses
• 16 dumbbell rows in lunge position (per side)

Circuit 2:

• 10 pushups
• 30 seconds plank jacks
• 15 triceps dips

Circuit 3:

• 20 upright rows
• 1 minute jumping jacks
• 10 reps of 1 inchworm plank walk out with 4 alternating shoulder taps

THURSDAY: 30-45 minutes cardio of your choice

FRIDAY: Full Body | Complete each circuit 3x before moving to next circuit.

Circuit 1:

• 20 squat jacks
• 15 plie squats to V shoulder press
• 16 single arm dumbbell rows to triceps extension in lunge position (per side)

Circuit 2:

• 15 back lunges with knee-in hop (per side)
• 40 bicycle crunches
• 20 glute hip lifts

Circuit 3:

• 15 squats with bicep curl to shoulder press
• 30 seconds alternating punches in squat stance
• 12 RDLs with upright row

SATURDAY: 45-60 minutes cardio of your choice

SUNDAY: rest day 🙂

xo,

Bess