Fit Chicks

Week II Month II Schedule B (Part 2)

2012-11-12T06:08:00.000-08:00

This is part II of the week II schedule. If you need to see part one, click here.

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
HIIT	Upper body Strength/Cardio	HIIT /abs	Lower body Strength	Interval Training	Active Rest	Yoga

Friday Interval Training

Ladies you will be doing "add some weight to it" Click here for the link to the how to videos/

Mountain Climbers
Weighted Squats w/ calf raises
Lunges... with core twists (with weights)
Spider Man Pushups
In and Outs
Squat Jumps (with a medicine ball or weights)
Sumo Squats knee ups (with dumbell or medicine ball)
Bridge Leg Raises (45 seconds per leg)
Pushups
Hip abductors 45 seconds per leg (with weight placed on hip)
Wall Squat Hold (with weights)
Surrenders (with weights)
Burpees
Donkey Kicks (weighted) 45 seconds per leg
Repeat 2-3 times depending on your fitness level

Saturday Active Rest

Take this day to relax or do this yoga stretch video

Sunday Yoga

Week II Month II Schedule B (Part 1)

2012-11-12T05:56:00.001-08:00

Hello Schedule B Fit Chicks! Last week I ran into some problems with Blogger, but it seems as if they fixed all the bugs! So here is your schedule for week II.

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
HIIT	Upper body Strength/Cardio	HIIT Cardio	Lower body Strength	Interval Training	Active Rest	Yoga

Monday:

You have two choices.
Option 1: You can run a mile, do the hiit, and then do another mile.
Option 2: Just do the HIIT routine.

Here's the video:

Tuesday Upper Body Strength/Cardio

Gym Goers Do 15 minutes on the treadmill (jog), elliptical, stepper, or stationary bike. Then do the strength workout, afterwards do 30 minutes on the cardio machine of your choice. If you get bored easily break up the 30 minutes into 15 minute sessions on two different machines.

At-home ladies, do a cardio regimen of your chosing. If weather permits go for a 30 minute run before this strength routine.

If you don't have a routine do 4 rounds of the following circuit. (Click the highlighted words if you don't know how to perform these exercises)

Competition Burpee's (10 reps)

Mountain Climbers (20 reps)

Flutter Kicks (20 reps)

Kettle Bell swings (20 reps)

Strength routine for Tuesday, the bicep curls and tricep kick back is to be performed as a superset.

Exercise	Sets	Reps
Bicep Curls, Tricep Kick Back	2	12
Arnold Press	2	10
Bent over Back Rows	2	10
Dumbbell Chest Press	2	12
Wide stance pushups	2	12
Pike Pushups	2	12

Wednesday HIIT/ABS

Ab workout: http://fitchicks-fitchicks.blogspot.com/

Followed by: The wipe out: http://fitchicks-fitchicks.blogspot.com/search/label/HIIT

Thursday: Lower Body Strength

Need to see the video's for this workout? Click(here)

*No jump rope? Do jumping jacks instead!*

Exercise	Duration
Jump Rope	60 seconds
Alternating Side Lunges	30 seconds
Jump Rope	60 seconds
Reverse Lunges	30 seconds
Jump Rope	60 seconds
Split Squat Lunges (right leg)	30 seconds
Jump Rope	60 seconds
Split Squat Lunges (left leg)	30 seconds
Jump Rope	60 seconds
Alternating Lunges	30 seconds
*Rest for 3 minutes, Repeat if you are advanced. If not proceed to the squat party!*
Jump Rope	60 seconds
Sumo Squat Knee Ups (alternating)	30 seconds
Jump Rope	60 seconds
Front squat kick ups (right leg)	30 seconds
Jump Rope	60 seconds
Front squat kick up (left leg)	30 seconds
Jump Rope	60 seconds
Plie’ Squats	30 seconds
Jump Rope	60 seconds
Prisoner Squat	30 seconds
	*Rest for 3 minutes, Repeat if you are advanced. If not praise the lord you’re done! J*

Abs: Core Strength

2012-11-11T17:42:00.003-08:00

Hello Fit Squad! Here is a new ab routine for you to tackle. No chit chat on this one- let's get right into it!

There are 4 stations in this workout. You will do each station twice. If you are a beginner do each station once. Set your interval timers for 45 seconds of work and 30 seconds of "rest". Even though you're setting it for rest, you'll actually be holding plank immediately after the 45 second interval. Rest for 2 minutes between stations. There will be video of how to perform these exercises properly after the breakdown.

Station One

Walk out Pushups 45 seconds
Side Plank Hold (Left side)30 seconds
Walk out Pushups 45 seconds
Side Plank Hold (Right side) 30 seconds

Station Two

Bicycle Crunches 45 seconds
Plank Hold 30 seconds
Bicycle Crunches 45 seconds
Plank Hold 30 seconds

Station Three

Flutter Kicks 45 seconds
Side plank Hold (left side) 30 seconds
Flutter Kicks 45 seconds
Side plank Hold (right side) 30 seconds

Station Four

Reaching Oblique Crunch 45 seconds
Plank Hold 30 seconds
Reaching Oblique Crunch 45 seconds
Plank Hold 30 seconds

Videos

How to plank

How to side plank

Walk out Pushups

Bicycle Crunches

Flutter Kicks

Reaching Oblique Crunches

High Intensity Interval Training: Go Hard or Go Home II

2012-11-11T14:24:00.002-08:00

Hello Fit Chicks! Hello Hiit Squadtv! Some of you may be wondering, who and what is Hiit Squad Tv?? Well Hiit Squadtv is our new YouTube channel! I wanted to name it fit chicks, but the name and all its variations were taken ( insert boos and hisses here) Don't worry I (Shara) will always go hard for my fit chicks, we'll have this blog, our facebook fan page, and our website. But our YouTube channel will be called something different. Make sure you subscribe to the YouTube channel ( click here for that) for weekly free workouts. The first video was posted today, it features a handsome and fit Marine Corps Sergeant named Aaron. Check out the video Below.

Pretty damn intense right?   Here's the breakdown.

This routine has only 3 exercises. All 3 exercises is one complete circuit. Intermediate Fit Chicks you will be doing this for a total of 4 circuits. Beginner fit chicks do 3 circuits. Bad asses: 5 or more.

This is High Intensity Interval Training. You will be doing 60 seconds of work followed by 30 seconds of rest. At the end of each circuit take a 2 minute break before starting again. If you are an advanced you can take shorter breaks.

If 60 seconds is a bit much for you at this time, you can lower the intervals to suit your fitness level. As long as the ratio is 2:1.

Here is the list of exercises:

1. Box Jump Burpees ( you can use a bench, a sturdy chair or stool, stairs, or just do regular burpees)

How to do a burpee:

2. Squat Touch Downs. If this exercise is to strenuous for you. Do normal air squats.

How to do an air squat:

3. Squat Pulse to Jump Tuck. You will do 5 squat pulses, place your kettle bell down and do 1 jump tuck. The kettle bell is optional. You can do this with just your body weight. If the Jump tuck is too much just do a jump. If that is to much just do 10 squat pulses.

How to do a squat pulse

This will conclude the workout! Enjoy! Let me know how you did.

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Week Two Month Two (Fit Chick 60 Day Challenge)

2012-11-11T10:02:00.002-08:00

Hello Fit Chicks!! Month one is done now it's time to move on to month two! I decided to do it a little different this time. I decided to post it week by week, that way it'll be easier to follow. If you don't know how to perform these exercises please click the links provided in the tables. If it's not easier to follow let me know, I'll post it the previous way.

You will be doing cardio, but not a whole lot. So if you want to focus on cardio more then weight training I suggest you do Schedule B that schedule really focuses on HIIT, cardio, and body weight exercises.

Here's the second week! If you are new to the challenge click here to read the introduction to the challenge. It has lots of info about this challenge like: what equipment you need, weight lifting safety, requirements for the challenge, and if you want you can just start at month one. :)

Here's the second week schedule to month II.

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Legs/Cardio	Chest /abs/Cardio	Cardio Day	Back and Shoulders/Hiit	Bicep Triceps/Cardio	Active Rest	Yoga Stretch

Monday Leg Day
This routine is for the gym goers. Gym goers warm up for 15 minutes on the stepper do this weight regimen and do another 15 minutes on the stepper. Make sure you do the stretch video if you don't remember it click here for that.

Exercise	Reps	Sets
Squat (Heavy)	8	2
Squat (Moderate)	10-12	2
Squat (Light)	15-20	2
Barbell Step Ups	20 reps (alternating)	3
Walking Lunges	15 reps (alternating)	3
Seated Calf Machine	12	3
Deadlifts	10-12	3

This routine is for the at home fit chicks. You will do Cardio before this routine. If you choose you can run, or do any form of in home cardio of your preference. If you don't have a routine you like do the "Booty Builder II" Click here for that.

Exercise	Reps	Sets
Plie’s	10-12	3
Calf Raises	10-12	3
Reverse Lunges	10-12 (per leg)	3
Squats	15	3
Step Ups	10-12	3
Pelvic Lifts	10-12	3
Hip Abduction	15	3

Tuesday Chest/abs/Cardio

Gym Goers do a 10 minute warmup. You can run a 10 minute mile or do a 10 minute session on the elliptical, after your warmup do the Strength Routine. Afterwards do Sexy abs followed be 30 minutes elliptical work, or you can run.

Exercise	Reps	Sets
Hammer Press	10-12	2
Bench Press	10-12	2
Pushups	12-15	3
Chest Dips (assisted)	10	3
Fly	8-10	2
Cable Crossovers	10-12	2
Pullovers	10-12	2

(new) Abs Core Strength Click this link: http://fitchicks-fitchicks.blogspot.com/search?q=Fit+Chick+Challenge+Month+one

At home fit chicks. Warm up by doing 50 jumping jacks. Then do the strength routine. Afterwards do Sexy abs followed by 30 minutes of cardio. You can do the cardio of your choice, if you don't have a cardio routine click here to go to one my workouts.

Chest training.

Exercise	Reps	Sets
Hindu Pushups	10-12	3
Dumbbell Press	10-12	3
Dumbell Flys	10-12	3
Pushups	10-12	3
Dumbbell Pull-overs	10-12	3

Wednesday Cardio

Cardio day! Nothing but cardio!

Gym Goers: Run for a mile. Do HIIT. Then run for another mile. If running is to much for you, the HIIT alone is sufficient.

At Home Ladies! You also do the HIIT routine, if the weather permits in your area run a mile before and after you do the HIIT routine. If you cannot run then the HIIT routine will be sufficient.

Here's the link to the HIIT routine: http://fitchicks-fitchicks.blogspot.com/search?q=Fit+Chick+Challenge+Month+one

Thursday Shoulders and Back/HIIT

Gym Goers Warm up with a 10 minute incline walk, followed by this routine. Afterwards do 20 minutes of hiit on the treadmill. The treadmill routine is for intermediate to advanced. If you are a beginner please adjust he speeds according to your fitness level. Treadmill Hiit Routine will be below this table.

Exercise	Reps	Sets
Arnold Press	10-12	3
Hammer Row Machine	10-12	2
Rear Delt Raise (bent Over)	10-12	3
Deadlifts	10-12	3
Lateral Raises	10-12	3
Pullups	10	3

Treadmill Hiit. Fitness level: intermediate to advanced

duration: 20 minutes

0:00-2:00 mins	4.0 mph
2:00-5:00 mins	5.0 mph
5:00-5:30 mins	8.4 mph
5:30-6:30 mins	5.0 mph
6:30-7:15 mins	8.2 mph
7:15-8:15 mins	5.0 mph
8:15-9:15 mins	8.0 mph
9:15-10:15 mins	5.0 mph
10:15-11:15 mins	8.0 mph
11:15-12:15 mins	5.0 mph
12:15-13:00 mins	8.2 mph
13:00-14:00 mins	5.0 mph

14:00-14:30 mins	8.4 mph
14:30-15:30 mins	5.0 mph
15:30-16:15 mins	8.2 mph
16:15-17:15 mins	5.0 mph
17:15-18:15 mins	8.0 mph
18:15-20:00 mins	4.0 mph

Back and Shoulders At homers
This routine is to be done in circuit format. You will do these exercises one after anothe you will take a small break at the end of each circuit. I suggest no more than 2 minutes . You’ll be performing this routine for a total of 4 circuit, 16 reps for each exercise because this is a high rep high intensity routine you will need light weights. Before you perform this routine please warm up your body by doing 50 jumping jacks and 20 arm circles, if you don't know how to do arm circles click here. After the strength training do 20 minutes of hiit, if you have a treadmill in home, do the above tread mill routine. If not click Here for a HIIT routine. :)

Exercise	Reps	Sets
Rear Delt Rows	16	-
Shoulder Press	16	-
Reverse Lunges	16	-
Lateral Raises	16	-

Friday Bicep/Tricep At home and Gym

head home.

Exercise	Reps	Sets
Tricep Push Back
Bicep Curls
Tricep Side Pushups
Isolated Bicep Curls
Standing Triceps Extensions
Bicep Curl with a Twist

Saturday Active Rest

Active rest allows you to physically and psychologically recover from the stresses of training while still maintaining fitness levels. Your active-rest activity should be different from the usual type of workout you do, activating different muscles and giving your mind a break, too. If you’re a runner, like I am, Smith suggests trying a swim or just an easy walk with your dog. Light yoga can be a good choice for everyone—unless you do yoga most days, in which case you might try power walking. Other activities that’ll get you moving just the right amount include gardening, doing your errands on foot instead of driving, ice skating, and even cleaning your house vigorously for at least twenty minutes. The most important thing to remember: don’t make it an actual workout. Read more here:http://www.divinecaroline.com/22175/89952-recover-refuel-rejuvenate-active-rest

Sunday yoga stretch

Month II Week One Schedule A

2012-11-04T18:45:00.002-08:00

Hello Fit Chicks!! Month one is done now it's time to move on to month two! I decided to do it a little different this time. I decided to post it week by week, that way it'll be easier to follow. If you don't know how to perform these exercises please click the links provided in the tables. If it's not easier to follow let me know, I'll post it the previous way.

Schedule A focuses on strength. You will be doing cardio, but not a whole lot. So if you want to focus on cardio more then weight training I suggest you do Schedule B that schedule really focuses on HIIT, cardio, and body weight exercises.
Here's the first week! If you are new to the challenge click here to read the introduction to the challenge. It has lots of info about this challenge like: what equipment you need, weight lifting safety, requirements for the challenge, and if you want you can just start at month one. :)

Here's the first week schedule to month II.

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Legs/Cardio	Chest /abs/Cardio	Cardio Day	Back and Shoulders/Hiit	Bicep Triceps/Cardio	Active Rest	Yoga Stretch

Exercise	Reps	Sets
Squat (Heavy)	8	2
Squat (Moderate)	10-12	2
Squat (Light)	15-20	2
Barbell Step Ups	20 reps (alternating)	3
Walking Lunges	15 reps (alternating)	3
Seated Calf Machine	12	3
Deadlifts	10-12	3

Exercise	Reps	Sets
Plie’s	10-12	3
Calf Raises	10-12	3
Reverse Lunges	10-12 (per leg)	3
Squats	15	3
Step Ups	10-12	3
Pelvic Lifts	10-12	3
Hip Abduction	15	3

Exercise	Reps	Sets
Hammer Press	10-12	2
Bench Press	10-12	2
Pushups	12-15	3
Chest Dips (assisted)	10	3
Chest Flys	8-10	2
Cable Crossovers	10-12	2
Pullovers	10-12	2

Sexy ab workout: <----click that link to see the videos and the workout

At home fit chicks. Warm up by doing 50 jumping jacks. Then do the strength routine. Afterwards do Sexy abs followed by 30 minutes of cardio. You can do the cardio of your choice, if you don't have a cardio routine click here to go to one my workouts.

Chest training.

Exercise	Reps	Sets
Hindu Pushups	10-12	3
Dumbbell Press	10-12	3
Dumbell Flys	10-12	3
Pushups	10-12	3
Dumbbell Pull-overs	10-12	3

Wednesday Cardio

Cardio day! Nothing but cardio- You can do the cardio of your choosing. I suggest a nice 45 minute Run session, however if you want to you can do this routine. Look Good in those Jeans! Link Down Below. ;)

http://fitchicks-fitchicks.blogspot.com/2011/09/look-good-in-those-jeans.html

Thursday Shoulders and Back/HIIT

Gym Goers Warm up with a 10 minute incline walk, followed by this routine. Afterwards do 20 minutes of hiit on the treadmill. The treadmill routine is for intermediate to advanced. If you are a beginner please adjust he speeds according to your fitness level. Treadmill Hiit Routine will be below this table.

Exercise	Reps	Sets
Arnold Press	10-12	3
Hammer Row Machine	10-12	2
Rear Delt Raise (bent Over)	10-12	3
Deadlifts	10-12	3
Lateral Raises	10-12	3
Pullups	10	3

Treadmill Hiit. Fitness level: intermediate to advanced

duration: 20 minutes

0:00-2:00 mins	4.0 mph
2:00-5:00 mins	5.0 mph
5:00-5:30 mins	8.4 mph
5:30-6:30 mins	5.0 mph
6:30-7:15 mins	8.2 mph
7:15-8:15 mins	5.0 mph
8:15-9:15 mins	8.0 mph
9:15-10:15 mins	5.0 mph
10:15-11:15 mins	8.0 mph
11:15-12:15 mins	5.0 mph
12:15-13:00 mins	8.2 mph
13:00-14:00 mins	5.0 mph

14:00-14:30 mins	8.4 mph
14:30-15:30 mins	5.0 mph
15:30-16:15 mins	8.2 mph
16:15-17:15 mins	5.0 mph
17:15-18:15 mins	8.0 mph
18:15-20:00 mins	4.0 mph

Exercise	Reps	Sets
Rear Delt Rows	16	-
Shoulder Press	16	-
Reverse Lunges	16	-
Lateral Raises	16	-

Friday Bicep/Tricep At home and Gym

The routine below is for the at home ladies and the gym goers. Warm up before you do this workout. You can do the elliptical or the stepper for 15 minutes or you can do 4 sets of 25 jumping jacks. After you complete your warm up do this routine. After you complete this workout.. stretch it out and head home.

Exercise	Reps	Sets
Tricep Push Back
Bicep Curls
Tricep Side Pushups
Isolated Bicep Curls
Standing Triceps Extensions
Bicep Curl with a Twist

60 Fit Chick Challenge (Month One)

2012-09-29T19:43:00.000-07:00

Hello Team Fit Chick!! I'm so excited! We're finally about to kick off our challenge. Many of you have been messaging me, emailing me, face booking me, and some of you have been calling me about this challenge, everyone wants to know: What is it? How do I join?

What is it?

It's a 2 month challenge. During those 2 months you will be doing my workouts. No money, no gimmicks, this is FREE! (yayy free) All I ask is that you commit to eating clean, if you don't know what eating clean is :click here: for more info. If you choose you can also do the paleo diet click here for more info. You will be recording your progress in your exercise journal and you will also be required to journal at night. The exercise journal will be what you record your times, reps, and workouts in. The journal you will be writing in at night will be your gratitude journal. Every night name something you are grateful for, you can also write out your goals, or any emotions you maybe feeling. If you choose you can take before pics and post them in groups. The groups are private on facebook and I'll also start one on my website "Fit Chics" if you don't have a profile on the website (click here to make one) Fit Chics is a social networking site just for us, and it's a tad bit more private than facebook. These workouts are at-home friendly. On the schedules I will post one for the gym goers and another for the ladies who workout at home. For the gym goers you will see the letter "g" next to your regimen, for the at home ladies you will see the letter "h" next to your routine.

How do I join?

It's easy! I'll post the links to the groups on the facebook fit chicks page. These groups have a capacity limit. If need be I will create more groups! If you don't want to join the private facebook groups you can just follow along via the main fit chick facebook page. Or like I typed before you can just start a profile on my social networking site, and keep up with us there.

Lets get to it! Schedule A is for the ladies who want to focus on muscle building. You will be training a different part of your body throughout the week. Schedule B is for the ladies who want to focus more on cardio, you will still strength train with weights at least 2 days a week- but most of your strength training will come from body weight exercises. Again the letter "G" indicates that it is a gym routine, the letter "H" indicates that it is at home regimen. Click the links on the calendar to go to the corresponding workout. Saturday is your rest day- or if you choose active rest. Sunday is yoga day! I'll will post a yoga video on this blog and the link will be in the calendar as well. If you have a yoga class you already attend- that's awesome! If you have a yoga dvd at home- do that instead. Just a heads up, if you are a netflix user I'm pretty sure you can stream yoga dvd's.

Here are some tips for this challenge:

When weight lifting rest between each set- give yourself time to recover:

If you’re a beginner, rest about 90 seconds between sets to give your muscles adequate time to recover. As you get in better shape, you need less rest — only about 30 seconds — before your muscles feel ready for another set

Don’t hold you breath while lifting weights, exhale when you push or pull the weights, inhale when you are returning the weights to the starting position

Always mind your form!! Please watch the video's on the proper ways to execute the moves, if you are doing an exercise and it hurts (not burn) STOP! Never compromise your form- EVER! Remember Quality over Quantity

Know the difference between "burn/until failure" and pain! Pain would feel like a sharp stabbing sensation near or around your joints or in your joints. It could also feel like a something is tearing or disconnecting like your muscle or tendon. If you ever feel that- STOP immediately! Burn or until failure means your muscles feel fatigued ,you'll feel like you can't give out any more reps.

If you are unsure about a move or you need a move modified post your inquiry in the group, either I or one of the other admin's will assist you. Never feel afraid to ask for help.

Turning your days off into days of active rest—by engaging in super light biking, walking, swimming, and even stretching—will help you get more out of your downtime, both mentally and physically.

You'll be doing the same weight regimen for four weeks, we will switch it up in month two. During the first 4 weeks you might notice your strength increasing, adjust the amount of weight accordingly, you will only see progress if you push yourself. No wimping out! Go hard!!

Make sure you are eating the right foods. Every meal should include a lean protein, a veggie, and a complex carb ( unless you're paleo) Be sure to have a recovery meal or protein shake after each workout session. Drink plenty of water at least 60 ounces per day. You are allowed a reward meal once a week. =)

If you ever need to rest on a un-scheduled rest day do it! Don't overdo it, listen to your body!

Before you begin this challenge or any workout on my blog please get a clearance from your physician.

Be sure to warm your body up before each workout and stretch afterwards I will include a stretching video on this blog just in case you don't have a stretch routine. If YOU choose to stretch before a workout that's totally up to you, the stretching video I'll include can be done after a warmup or after your cooldown. It's one of those to each it's own type of things.

Before you pick your weight look at this video:

SCHEDULE A

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
	1. Bicep/Tricep(G, H) HIIT	2. Legs(G) Legs (H) Cardio	3. Cardio/abs	4. Shoulders/Back(h)Shoulders/Back(g) HIIT	5. Chest( G, H) Cardio	6. Rest
7. Yoga/stretch	8.Bicep/Tricep(G,H) HIIT	9. Legs(G) Legs (H) Cardio	10. Cardio/abs	11. Shoulders/Back(h) Shoulders/Back(g) HIIT	12. Chest( G, H) Cardio	13. Rest
14. Yoga/stretch	15. Bicep/Tricep (G,H) HIIT	16. Legs(G) Legs (H) Cardio	17. Cardio/abs	18. Shoulders/Back(h) Shoulders/Back(g) HIIT	19. Chest( G, H) Cardio	20. Rest
21. Yoga/stretch	22. Bicep/Tricep (G,H) HIIT	23. Legs(G) Legs (H) Cardio	24. Cardio/abs	25. Shoulders/Back(h) Shoulders/Back(g) HIIT	26. Chest( G, H) Cardio	27. Rest
28. yoga/stretch	29.Bicep/Tricep (G,H) HIIT	30. Legs(G) Legs (H) Cardio	31. Cardio/abs

Yoga Video

Stretch Video

Schedule B

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
	1 Upper body/(G,H) Cardio-Run or Elliptical	2 HIIT	3 Abs/Cardio	4 Lower body/HIIT	5 Interval Training	6 Rest/Active Rest
7 Stretch/Yoga	8 Upper body/(G,H) cardio-Run or Elliptical	9 HIIT	10 Abs/Cardio	11 Lower body/HIIT	12 Interval Training	13 Rest/Active Rest
14 Stretch/Yoga	15 Upper body/(G,H) cardio-Run or Elliptical	16 HIIT	17 Abs/Cardio	18 Lower body/HIIT	19 Interval Training	20 Rest/Active Rest
21. Stretch/Yoga	22 Upper body/(G,H) cardio-Run or Elliptical	23 HIIT	24 Abs/Cardio	25 Lower body/HIIT	26 Interval Training	27 Rest/Active Rest
28. Stretch/Yoga	29 Upper body/(G,H) cardio-Run or Elliptical	30 HIIT	31 Abs/Cardio

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Update For The Fit Chick 60 day Challenge

2012-09-24T13:02:00.000-07:00

Hello team fit chick! I just wanted to update you all on the 8 week challenge. Everything is still a go- but I've decided to add another dynamic. I think I should add a training schedule for the ladies who may want to focus on cardio more. You will still have to do strength training the only difference is that you will do it 3 times a week. You will have a upper body day, a lower body day, and an ab day. Your focus will be cardio and HIIT. If you want to focus on strength take a look at the other schedule. ( click here for that). We start Monday, October 1st. You will need some equipment, you still have time to gather what you need. Here's a list:

Dumbells ( light, moderate, heavy)
Kettle Bell
Jump Rope
Overdoor pullup bar
Interval timer (gymboss, or HIIT time for droid/iphone )
Box Jumper (Or something you can jump on to without breaking it)
Exercise Mat
Good Sneakers
Exercise Journal

*Check your local thrift shops for weights and kettle bells*

I'll keep you updated on the challenge- in the mean time prepare! We have 1 week before the fun beings!

-Shara

Fit Chick 60 Day Challenge Weeks 1-4

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
	1 Upper body/cardio	2 HIIT	3 Abs/Cardio	4 Lower body/HIIT	5 Interval Training	6 HIIT
7 Stretch/Yoga	8 Upper body/cardio	9 HIIT	10 Abs/Cardio	11 Lower body/HIIT	12 Interval Training	13 HIIT
14 Stretch/Yoga	15 Upper body/cardio	16 HIIT	17 Abs/Cardio	18 Lower body/HIIT	19 Interval Training	20 HIIT
21. Stretch/Yoga	22 Upper body/cardio	23 HIIT	24 Abs/Cardio	25 Lower body/HIIT	26 Interval Training	27 HIIT
28. Stretch/Yoga	29 Upper body/cardio	30 HIIT	31 Abs/Cardio	1. Lower body/HIIT	2. Interval Training	3. HIIT

The Wipe Out

2012-09-24T10:53:00.000-07:00

Hi guys! Here's a brand spankin' new workout from yours truly! This workout it super intense - and super quick. It's an a full body workout, but you'll really feel the intensity in your legs and glutes.

All you'll need is a HIIT timer, some hand weights (optional), exercise mat, and some good sneakers.

If you don't have a HIIT timer there is a free app for android and i-phones called HIIT TIMER (go figure) If you don't have hand weights you can use can goods or water bottles. If you don't have an exercise mat use a rolled up towel. Be creative and get it done. Once you've completed this workout give me feedback. I love hearing from you, good or bad let me know! Let's get to it!

The Workout:

Do this workout in circuit format ( meaning one exercise after another) Do this circuit for 2-4 rounds depending on your fitness level. You will be doing each exercise for 1 minute followed by a 30 second rest. Set your HIIT timer for 1 minute work - 30 seconds rest for 4 rounds. Rest 2 minutes between each circuit.

Competition Burpee's 1 minute / Rest 30 seconds
Mountain Climber Burpee 1 minute /Rest 30 seconds
Surrenders 1 minute/ Rest 30 seconds
Squat Touch Downs

How to videos:

competition burpees

Mountain Climber Burpee

Surrenders

Squat Touch Downs

Fit Chick Tough

2012-09-10T12:17:00.001-07:00

Here's a toughie for you hard chargers! This workout requires no equipment, all you'll need is a park or a school running track. If you choose you can bring some hand weights to the park for the walking lunges, and a exercise mat if you don' t like getting dirty! ;)

Before you begin, walk briskly for 5 minutes get those muscles nice and warm- if you prefer to stretch before workouts that's fine- if not jump right into it after the walk. Take breaks as needed! Time yourself and record your time in your exercise journal, so when you do this workout again you can try to beat yourself.

The Workout
_________________________________________

3 rounds 20 reps each of the following exercises:

Burpee's

Pushups

Squat Jumps

After you're done doing the circuit 3 times through, run 2 laps ( half mile) or run for 5 minutes. After the run proceed to the next station.

3 Rounds 20 reps each of the following exercises:

Burpees
Crab Touches
Walking Lunges

After you're done doing the station II circuit 3 times through run 4 laps ( 1 mile) or run for 10 minutes. After the run, you're done. Cool down by walking 1 lap- and then stretch.

*Video's on how to perform these exercises and a stretch routine will be included below*

*****How to Video's*****

Burpees

Pushups

Squat Jumps

Crab Touches

Walking Lunges

Stretch

8 Week Challenge Update and Info

2012-09-07T11:12:00.001-07:00

Hey guys! If you have been following me for the past month or so you know that we had a challenge planned for September. All of my data was deleted- my laptop crashed so all of the videos and research was destroyed. I was devastated- but I didn't let that stop me! I 've been working my cute lil hiney off for the whole month of August and part of September I'm still not done with everything but I am determined to get everything back and running. A lot of work went into this challenge and I'm so excited to get it started!

Here is the schedule for weeks 1- 4

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
	1. Bicep/Triceps HIIT	2. Legs/ 30 min cardio	3. Cardio/abs	4. Back/shoulders HIIT	5. Chest/Cardio	6. Rest/active rest
7. Rest	8. Bicep/Triceps HIIT	9. Legs/30 minute cardio	10. Cardio/abs	11. Back/shoulders HIIT	12. Chest/Cardio	13. Rest or Active Rest
14. Rest	15. Bicep/Triceps HIIT	16. Legs/ 30 min cardio	17. Cardio/abs	18. Back/shoulders HIIT	19. Chest/Cardio	20. Rest or Active Rest
21. Rest	22. Bicep/Triceps HIIT	23. Legs/ 30 min cardio	24. Cardio/abs	25. Back/shoulders HIIT.	26. Chest/Cardio	27. Rest or Active Rest
28. Rest	29. Bicep/Triceps HIIT	30. Legs/30 min cardio	31. Cardio/abs

These 8 weeks are going to be intense! Im hoping that some of you will drop a pant size or two after we're all done. If you are doing this challenge from home you will need a few items for this. You have about 3 weeks to gather everything together before the challenge starts. Here's the list:

Dumbells ( light, moderate, heavy)
Kettle Bell
Jump Rope
Overdoor pullup bar
Interval timer (gymboss, or HIIT time for droid/iphone )
Box Jumper (Or something you can jump on to without breaking it)
Exercise Mat
Good Sneakers
Exercise Journal

*Check your local thrift shops for weights and kettle bells*

I'll keep you updated on the challenge- in the mean time prepare! We have 3 weeks before the fun beings!

-Shara

Goin' for the Gold

2012-08-06T15:36:00.000-07:00

Hey! How ya been Fit Squad!? I see I have some new subscribers! Welcome to the family new ones! I have a brand spankin' new workout for you to try! Like most of the world I have been glued to my TV watching the phenomenal athletes at the Summer Olympics hosted in London! Being the fit chick I am- I am amazed at the bodies of these athletes more so than the actual sport they play. So of course I just had to know what these athletes did to be in such superb condition. I did some research and I have compiled a list of exercises these athletes do to stay in competition ready shape. From this list I constructed a quick but effective workout! I hope you're ready! This workout is a plyo routine so have some good sneakers and water handy! I am and so excited for you to try it! Let's train like we're going for gold!!

I usually don't create workouts that require equipment, but for this workout you'll need a pull up bar!You can purchase one (here) if you don't have one. They hang over your door and you can use a chair to assist you. If you want, you can do this as a HIIT routine instead set your intervals and do as many reps as possible in the allotted time.

Here's the workout:

Beginners do three rounds

Intermediate do four rounds

Advanced do five rounds

Pullups 8 reps ( don't have a pullup bar? Replace with crab toe touches click here to see that video)

Ski Jumps 15 Reps *with or without a box, if you don't have a box use a duffel bag*

Santana Pushups 10 reps

Box Jump Burpees 5 Reps

Dumbbell seated row 20 reps ( light weigh)

Skater Plyos 20 reps

Videos

Pullups

Ski Jumps

Santana Pushups

Burpee Box Jumps

Seated dumbell rows

Skater Plyos

Chest Routine

2012-07-21T13:14:00.000-07:00

Here's a brand spankin' new chest workout for my gym goers, and the for the folks who workout at home. This routine will be part of the 4 week challenge , so get familiar. If you're not taking part in the 4 week challenge, add this to your weekly routine. If you don't want your boobies to look like a bag of pudding, do this workout! ha!

The workout (Gym Goers)
Bench press 3 sets for 8-12 reps

Cable Cross overs 3 sets 8-12 reps

Incline Bench Press 3 sets 8-12 reps

Pull overs 3 sets 8-12 reps

Incline Fly 3 sets 8-12 reps

The workout ( At Home)

*do this circuit 3 times *

Pushups wide stance 10 reps

Dive Bombers 5 reps

Decline pushups 10 reps

Single Arm Dumbbell Press 10 reps per side

Towel Fly's 10 reps

Videos

Bench Press

Cable Crossovers

Incline Bench Press

Pullovers (shown on a stepper, but this can be done on a bench or a stability ball)

Incline Fly

Videos (At home)

Wide set Pushups

Dive Bombers

Decline Pushups

Single Arm Dumbbell Chest Press

Towel Fly's ( can be done on your knees)

Full Body Fat Blast

2012-07-15T15:46:00.000-07:00

Hey family!! I have some more burpees to show you! *ha-ha* If you are on Team Fit Chick, I'm sure you hate me by now! Week III has been filled with burpees! Sorry folks! You will be working your whole body with this workout! I feel that this is the perfect vacation workout! It will not monopolize your day, it will work your whole body, you don't need equipment( you don't have to use weights for the side bends) and its cardio and strength. So ,the next time you take a vacation don't forget to pack this workout!

Let's get to it! This workout is to performed for 5 rounds, you will do this workout in circuit format meaning- one exercise after another all you will need is a weight or a kettle bell, and an exercise mat and some water on stand by. Take breaks between rounds 1-2 minutes is fine!

The Workout

Dive Bombers 10 reps (Modified version shown on the video)

Power Jacks 10 reps ( If you are a beginner just do jumping jacks)

Side Bends 10 reps per side

Reptile Burpee 10 reps (Spiderman planks for beginners)

How to perform the workout:

Dive Bombers (modified and advanced shown)

Power Jacks

Side Bends with a Kettle Bell

Reptile Burpee

Spider Man Planks

Feel it in your Core

2012-07-15T15:00:00.001-07:00

Whatsup!! I have a new ab workout for you- and we have a cool exercise to try out it's called a burpee back extension. I saw a fitness instructor do this move yesterday, so I just had to give it a try in one of my own workouts! So, do me a favor? After you're finished with this workout please let me know how you liked the bupee/back extensions. Tell me if we should keep it or delete it!

ALRIGHT!! Let's get to to it! This workout is to be performed for 5 rounds all you'll need is an exercise mat. As always there will be videos after the breakdown.

The workout

Crab touches 10 reps

Burpee Back Extensions 5 reps

Side plank elbow to knee 10 reps per side

Burpee Back Extensions 5 reps

Leg Lift/Star Crunch/Butt Lift 10 reps

How to perform exercises

crab touches

Burpee with Back Extension

Side Plank with elbow to knee

Leg lift/star crunch/butt lift *the exercise is shown at the 37 second mark..fast foward to that

HIIT IT UP!

2012-07-15T14:21:00.002-07:00

Hello Fit Chicks and Team Fit Chick members! I am assuming that you already know what this workout is all about! Yet another HIIT routine!! No chit chat on this one- let's get straight to the point!

This workout can be scaled down to your fitness level. If you are a beginner you can do 30 seconds of work and 15 seconds of rest. For my intermediate to advance fit chicks you ladies can do 45 seconds of work 15 seconds of rest intervals. For bad asses do 60 seconds of work with 30 seconds of rest. If you decide to do the bad ass level please only do 2 -3 rounds.

This workout is to be performed for 4 rounds. You will need your interval timers. Set it for 6 rounds enter your work rest intervals (beginner, intermediate, or badass). Make sure you rest between rounds. 2 minutes of rest should do the trick! If you need more than two minutes- take it.

The Workout

Beginners (30 seconds of work Rest 15 seconds)

Standing Mountain Climbers

Jumping Jacks

Modified Burpee

Spiderman Plank

Quick Squats

Jog in place

The Workout

intermediate/advanced 45 seconds of work 15 seconds rest

Mountain Climbers

Squat Jacks

Reptile Burpees

Kettle Bell Swings

Medicine Ball Squat Jumps

Jump Rope with High Knees

Tank Top Arms

2012-07-12T19:24:00.000-07:00

Here's a quick and effective workout! This workout is great alone especially if you're short on time, or it can be done before your cardio for an extra umph to your calorie burn.

You don't have to keep this workout in doors it's nice out, why not take it outside. Try it at your local park. All you will need is a park bench and your weights. When you're done go ahead and add the cherry on top ( a light trot around the park).

This workout will be apart of TFC's week III challenge so if you are in TFC please get familiar! ;)

TIPS:

1.With high reps, please pick a light weight. So for the shoulder press pick your "light"

2. Mind your form, I will put videos on how to perform these exercises at the end of the breakdown

3. Sip water when you need it.

4. Take breaks when you need it.

5. Engage your core throughout this workout, pull your bellybutton towards your spine.

6. Breathe! In through your nose out through your mouth

7. Do your best!

***Please watch this video on proper breathing techniques***

The workout advanced:

5 rounds

Pushups with alternating leg lifts 10 reps (5 per leg)

Jump Rope/High Knees 2 minutes

Tricep dips 10 reps

Squat to Shoulder Press 10 reps

Jump Rope/ High Knees 2 minutes

The workout beginner:

5 rounds

Pushups (modified) 10 reps

Jumping Jacks 1 minute

Tricep dips (modified) 5reps

Shoulder Press 5 reps

Jumping Jacks 1 minute

*******************************************************

How to videos advanced:

Push ups with alternating leg lifts

Tricep Bench Dips

Squat to Shoulder Press

How to videos beginner:

modified push ups

modified tricep bench dips

shoulder press

Sexy Abs Workout

2012-07-07T20:15:00.000-07:00

This workout has no cardio! yipee! It's all ab building, and core strengthening. It's a perfect routine to do after weight training or a nice run. All you need is a exercise mat or a surface that supports your back comfortably- you can add ankle weights or hand weights if you choose. This workout is to be performed 3 times through. Unless you are brand spanking new- in that case do it one time through.

Some tips:

1. Don't hold your breath

2 tighten your core, pull your belly button toward your spine

3. Beginners should start with one set of each exercise. But after a couple of weeks, a second set should be added

4.To perform crunches, lie flat on the floor or other flat surface. It helps to use some kind of padding, such as an exercise mat, if one is lying on a hard floor. Bend the knees and bring the feet towards the hips forming about a 45-degree bend.

The feet should remain flat on the floor throughout the movement. The feet should be about shoulder width apart.
Some recommend locking the fingers behind the head. However, when this is done, there is a tendency to pull up with the arms. Such an action should be avoided. So to prevent his, it would be better to place the hands on the sides of the head.

Keeping the lower back on the floor and the head in a neutral position, slowly raise the shoulders off of the ground. Do not bend the head towards the chest. The head should remain in a straight line with the body. As the shoulders are raised, the pelvis should flatten so that there is no arch in the back. The entire movement is only of a few inches. Going up any higher would involve the hip flexor muscles. Exhale as the shoulders are raised.

Lower the shoulders back to the ground in a slow, controlled manner. Inhale during the downward movement.

5. Inhale at the top of you ab exercise Exhale when you go back to the starting position.

Sexy ab workout:

Bridge Leg Lifts 10 reps per leg

Plank Hold 30 seconds (beginner) 45 seconds ( intermediate) 60 seconds (advanced)

Pike Crunch 20 reps

Plank Hold 30 seconds/45 seconds/ 60 seconds

Russian Twists 20 reps

Left Side Plank Hold 30 seconds/45seconds/60 seconds

Bicycle Crunch 20 reps

Right Side Plank Hold 30 seconds/45seconds/60 seconds

How to Videos:

Please watch these videos!! They show proper form and technique, if any of these videos aren't clear please let me know. If any of these videos don't show a modified version and you need one please let me know! Lastly, do NOT start any workout on this blog without consent from your doctor- I worry! ;)

Bridge Leg Lifts

Plank Hold

Pike Crunch

Side Plank Hold

Russian Twists

Bicycle Crunch

Shoulders and Back Workout (gym goers)

2012-06-22T16:05:00.000-07:00

Hey Fit Squat, Here's a brand spankin' new workout for the gym goers. This one will cover the muscle group shoulders/and back. Do cardio before or after it depends on your fitness goals. I suggest you do it after. No Chit Chat on this one! This workout will be in the Fit Chick 4 week Challenge so get familiar with this one.

→Please watch this video on choosing your appropriate weight←

TIPS

· The exercises in red should be performed in supersets. Click (here) to learn more about supersets.

· The Front Raises and Lateral Raises should be done with light weights.

· Please sip water throughout this workout

· Don’t hold you breath while lifting weights, exhale when you push or pull the weights, inhale when you are returning the weights to the starting position

· The said reps are only a recommendation, if you would like to do light weights and high reps that’s ok

· If you are lifting heavy, you should feel the burn by the 8^th or 10^th rep.

· Make sure you warm your muscles before you begin

· If you are not sure about lifting techniques or you are a beginner please watch the video’s and /or get shown by a trainer or experienced lifter

· Please consult with your doctor before you do this regimen or any other workout on this blog.

The workout

Exercises	Super Sets	Sets	Reps

Pull ups		3	10
Shoulder Press	•	3	10
Reverse Fly	•	3	10
Lat Pull Down		3	10
		3	10
Front Raise	•	3	10
Lateral Raise	•	3	10
Cable Rows		3	10
Bent Over Rows	•	3	10
Back Extensions	•	3	10

How to perform these exercises:

Pull ups (assisted machine shown) If you can do without that's fine and bad-ass!

Shoulder Press

Reverse Fly

Lat Pull Downs

Front Raise

Lateral Raise

Seated Cable Rows

Bent Over Rows

Back Extensions

Leg Workout ( at home version)

2012-06-14T12:06:00.003-07:00

Hello! If you are here, chances are you are a at-home fitness freak! It's okay, so am I! I love working out in the comforts of my own home. I'm secure there, I can throw on anything, my hair can be messy, and my face can be crusty! Who will care? No one that's who! You know why? Cause- you're all alone! So scream and grunt if you want to no one can hear you. ha! At home fitness is for the strong willed, you really have to be a self motivated and determined person to keep at it! So my hat's off to you all who are fit and have done it at home.

This leg work is designed by yours truly! I've done it on the days that I couldn't make it to the gym ( I prefer doing leg work at the gym cause of the nifty machines) and it gets the job done! After you're through your legs should feel like linguine! If you are interested in a really amazing DVD that targets the lower region of your body please take my advice and purchase Brazil Butt Lift! You can get that *Here*

This workout will be a part of my four week challenge so get acquainted with it. ;)

*If you have knee issues, or lower back issues PLEASE consult your doctor before you start this workout or any other workout on my blog*

If you don't have equipment I strongly suggest you start building up your home gym. If you don't have any dumb bells you can click here to purchase some beginners weights, and they come with a handy rack for storage. Resistance bands are a must have for at home gyms, and this workout! So if you need them hurry and get them, cause when we start the four week challenge in July, I'll need you to be able to fully participate. Click here to purchase some resistance bands. Beachbody has some that's under 10 bucks. *win*

Please watch this video on proper squat and lunge techniques

Here's the workout:

warmup: 50 Jumping Jacks

Goblet Squats 5 sets for 12 reps
Split Squats with or without weight 3 sets for 10 reps
Standing Calf Raises 3 sets for 20 reps
Back Extensions 3 sets for 15 reps
Walking Lunges 2 sets for 20 reps
Leg Curls with (resistance bands) if no equipment do donkey kicks instead 3sets of 15
Sitting Calf Raises 3 sets for 20 reps
Hip Abductors 3 sets 20 reps each side
Sumo Squats 3 sets 20 reps

How to perform these exercises:

Goblet Squat

SplitSquat

Standing Calf Raises

Back Extensions

Walking Lunges

Leg Extensions

Seated Calf Press

Hip Abductors

Sumo Squats

Leg Workout (Gym Goers)

2012-06-13T22:13:00.000-07:00

Here's a new leg workout! By leg I mean quads, hamstrings, calves, and glutes! This workout WILL bring the pain, and results! Rah!

I’ve done this workout twice a week for little over a month and I’ve seen major improvement in the appearance and strength of my legs.

This workout will be a part of my four week challenge, so get acquainted with this one. This workout is most effective when done in a gym. However, it can be done at home (Click Here to go to the at home version of this workout) you just have to be a little creative and use body weight for some of the exercises. If you prefer to workout at home I strongly suggest you invest in some equipment. If you don't have any dumbbell's at home and you are in need a nice beginners set click here to purchase a set of dumbbells. They come with a nifty rack too. =) If you don't want to use dumbbells, use resistance bands instead click here to check those out!

If you are an experienced lifter, or advanced with fitness, you can do cardio BEFORE this regimen, never after. Why? After this one, your legs should be too fatigued to do any cardio. So get that cardio in before, better yet do an a.m. cardio session then do your leg strengthening in the p.m.

Lets talk cardio! With this workout I have two cardio options for you. You can either do the fit chick treadmill incline workout (Click here to see that) only do the incline workout, NOT the strength training part. Or you can do my HIIT routine called the booty builder (Click here to see that) If you decide to do the booty builder do no more than 3 rounds. I want you to be able to push hard through the strength training. If you are a beginner skip the cardio altogether do 50 jumping jacks and jump right into the workout.

Here are some tips:

· Always keep your core tight when doing squats

· NEVER allow your knees to go over your toes

· Keep your eyes forward

· When squatting; mimic the motion of sitting down in a chair

· Rest in between sets. Beginners rest for 60-90 seconds, experienced: you know your body!

*You will be squatting and doing lunges so please if you have any knee or lower back problems, get clearance from your doctor BEFORE doing this workout*

→Watch this video on the proper squatting and lunge technique.←

Here’s the workout

Barbell squats: Do 5 drop sets of the following reps: 8, 8, 10, 10, 15. For the first two sets of 8 use a heavy weight, for the next two sets of 10 decrease the weight 5 to 10 pounds . For the last amount of reps drop down 5 pounds and squat for 15 reps or until you're at failure. If you don’t feel comfortable doing drop sets . Just do 5 sets of the weight of your choosing for 12 reps. You don't have to use a barbell if you don't feel comfortable, you can use dumbbells, kettle bell, weight plate, or body weight.

These next two exercises will be a superset:

Standing Calf Raises with weight/Deadlifts do 3 sets for 12-15 reps .

*** resume singles****

Split Squats 3 sets of 10 reps

Walking Lunges 2 sets of 20 reps

Leg Extension Machine, you will be isolating your legs. Curl one leg at a time. Do 3 sets10 reps each.

Leg Curl Machine Do 3 sets 10 reps each.

Sitting calf extension machine 3 sets until failure.

Hip abduction machine 3 sets for 10 reps

Leg Press 3 sets of 10.Advanced peeps do 5 sets till failure.

How to perform these exercises:

Barbell Squats

Standing Calf Raises

Dead Lifts

Split Squats

Walking Lunges

Leg Extension Machine

Leg Curl machine

Seated Calf Raise machine

Hip Abduction Machine

Leg Press

Bicep/Tricep Workout

2012-06-12T09:37:00.000-07:00

Here's my brand spanking NEW bicep/triceps workout. Whether you are a gym goer or you workout at home, this is your workout!

I'm currently constructing a 4 week challenge, this workout will be included, so get acquainted with this one.

Choosing your weight: I always advise to "lift heavy" what I mean by lifting heavy is whatever your heavy is. My heavy for bicep curls is 25lbs... A friend of mine 15lbs. Lifting heavy will not make you bulky it will actually lean you out. You have to want to be bulky to get bulky. Wanting it means taking the necessary supplements to achieve the 'bulky look' . If you're still afraid of lifting heavy, its okay. Do low weights high reps. Lift those weights until you feel that 'burn' your results will happen, but not as efficiently. Here's a very informative video on lifting heavy vs lifting light. Please, watch this before picking your weight.

I created this workout to be done in super sets. A super set is performed when two different exercises are performed in a row without stopping. Example: hammer curls/tricep kick backs would be one set. You will perform this set for 10-12 reps each or until failure depending on your weight amount. You will perform this superset 3 times through. Hope that made sense! ;) After you have completed this strength training workout do some cardio. You can do the elliptical machine, jog, or do one of my treadmill workouts. One of my fave's is the incline walk workout (click here to see that) BUT! I only want you to do the incline workout not the strength training portion. Or you can do this one: the interval running regimen for the tread mill (click here to see that) again, I only want you to do the running regimen, do NOT do the other routine.

*This workout is to be performed in super sets. Do 3 sets of each superset lift 10-12 reps or until failure. Except the 21's. You'll do 3 sets of the 21's but 21 reps each set.

*Warm up by doing so arm curls with a light weight to get those muscles nice and warm and begin!
*
*Rest in between sets. If you are a beginner do 60 seconds of rest. If you're a more experienced lifter 30 seconds is fine.

As usual I will have video's on how to properly perform each exercise. If you are an in-experienced lifter please do not do these exercises without watching the video.

Here's the workout

Warmup: bicep curls with a barbell (light weight) or hand weights 2 sets 15-20 reps

Hammer Curls/ Tricep Kick Back 3 sets 10-12 reps

Bicep curls/ Tricep Bench Dips 3 sets 10-12 reps

21's (lighter weight)/ tricep press 3 sets and only do 10-12 reps for the tricep press

Concentration Curl/ Laying tricep extensions 3 sets 10-12 reps

How to perform these exercises:

Hammer Curls

Tricep Kick backs

Bicep Curls

Bench Dips

21's

Tricep Press

Concentration Curls

Laying Tricep Extensions

Activate Your Beast Mode Workout!

2012-06-06T09:02:00.000-07:00

Hello fitnation! I'm back with yet another workout. I hope you all enjoyed the feeling feirce workout, I know I did! It was tougher than it looked on paper, thats for sure! This new workout is a BEAST! Hence the name "Beast Mode" You'll be doing 3-5 rounds depending on your fitness level. This workout really targets your abs/core! You should be feeling the after effects of this one the next day! Tip: when doing ab exercises DON'T HOLD YOUR BREATH! For added muscle recruitment, exhaling forcefully as you exert, even pausing for a moment at the top of the sit-up, involves maximal abdominal muscle fiber involvement as they contract to help the lungs expel the air.

Read more on proper breathing techniques during ab work here: http://www.livestrong.com/article/131777-proper-breathing-during-sit-ups/#ixzz1x1iy4ogQ
Now let's get to the workout!

Beast Mode can be done in 3 to 5 rounds depending on your fitness level. These exercises are to be performed in circuit format (meaning one after another) Equipment needed: NONE. Unless you have a jumprope for the 1 minute of high knees.

The workout

180 degree burpees 10 reps

Alternating Knee to Elbow touches 20 reps

Santana Pushups 10 reps

Jacknife with medicine ball/weights or without 20 reps

Jump Rope/ High Knee running in place/ Jumping Jacks (you pick) do this for 1 to 2 minutes.
Beginners 1 minute Advanced 2 minutes
Take a sip of water and repeat 2-4 more times!

How to perform these exercises:

180 degree burpee's

Alternating knee to elbow

Santana Push ups

Jacknife

High Knees

Feeling Fierce Workout

2012-06-04T13:55:00.000-07:00

O. My. GOD! I haven't posted on my blog in awhile! Did you miss me? Did you miss my workouts? I've been creating new ones on my hiatus so you're in for a treat. I won't bore you with what I've been up to, cause more than likely if you are following my blog you're following me on Fit Chick's facebook page. It's great to be back, and I promise you, I'll be kicking your butt with my workouts more frequently. Let's get to it!! WHOOP!

This workout will be done for 5 rounds for time. For time means you'll time yourself to see how long it takes you to complete this workout. It's not about speed though! Don't sacrifice proper form for speed. Remember quality over quantity. All you'll need for this workout is weights, a water bottle ( for sips throughout the workout), and bad assery! lol! ;) I suggest scaling down your usual heavy lifting. You'll be doing shoulder presses and bicep curls 20reps for each round, and since it's five rounds I don't think I'll be doing 35lb shoulder presses for 20 reps and 5 rounds I'm just sayin'. However, if you can handle it --have at it...but still I don't recommend it! I worry! As usual I will provide video's on how to execute these exercises properly--cause I care! *wink* and *smiles* Bring that Fit Chick Fierce-ness! ;)

Warm up before you workout get those muscles nice and toasty. Start your stop watch and begin!
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THE WORKOUT: 5 rounds for time!
Squat to shoulder press 20 reps

Low Jacks (Squat Jacks) 20 reps

Mason Twists w/ weight 20 reps

Mountain Climbers 30 reps

Lunge w/ bicep curl 20 reps

HOW TO PERFORM EXERCISES:

Squat to shoulder press

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Squat Jacks

Mason Twists

Mountain Climbers

Lunge with bicep curls

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Fit Chicks love a challenge (Day 4)

2012-02-17T08:00:00.000-08:00

It's my turn! During our week long challenge I've featured workout by Get fit naturally, My think fit, and Real Woman Fitness. I've enjoyed all of them! Now It's my turn! *insert slow proud clap here* I have some excting news! My sis in fitness allowed me (and I'm so honored) to write a guest post on her blog. It's about changing your thinking about getting fit {click here} to check it out. Let me know how you liked it, or didn't like it. =)

I created this workout for the booty! My most favorite muscle in my body. I am booty challenged so I have an obsession with doing butt exercises. (have you noticed?) After the video's on how to do the exercises, I will include one of my favorite vegetarian meals. Yum! Enjoy!

Let's get into it! Warm up by walking in place, then after 30 seconds pick up the pace until you are gradually doing an "in place jog" Get that heart rate up, and get your body nice and warm. This one is a killer, take breaks when needed! ;) No pressure to complete all the suggested reps, go with your fitness level. Beginner: 10 reps per leg/per exercise Intermediate: 15 reps per leg/per exercise Advanced: 25 or more per leg/per exercise

25 squat Jacks

25 Super Skater (per leg)

Spider planks 25 per leg

Donkey Kicks 25 per leg (with a weight, or not)

Plie' Squats 25 reps

Reverse Lunge kickups 25 per leg

Repeat 2 more times

INGREDIENTS:

4 cups low-sodium vegetable broth
8 oz collard greens, chopped (about 8 cups)
1 14.5-oz can no-salt-added diced tomatoes
12 oz red potatoes, cut into 1/2-inch dice (about 2 cups)
1 15.5-oz can black-eyed peas, rinsed and drained
Ground black pepper, to taste

INSTRUCTIONS:

Bring broth and 2 cups water to a boil in a large saucepan or Dutch oven over high heat. Add collard greens, cover and simmer for 15 minutes.
Add tomatoes and potatoes, and return to a simmer. Cover and cook until potatoes are tender, 10 to 12 minutes. Stir in peas and simmer until heated through, about 2 minutes. Season with pepper, to taste, and serve immediately.

*Nutrients per 2¼-cup serving: Calories: 180, Total Fat: 1 g, Sat. Fat: 0 g, Carbs: 37 g, Fiber: 8 g, Sugars: 5 g, Protein: 10 g, Sodium: 710 mg, Cholesterol: 0 mg