4 Weeks to Fit


4 weeks to fit

Your sundress and sleeveless shirts are calling! Now the perfect time to kick off a workout plan to help you shed the vacation weight and tone up those trouble zones that you’ve been hiding under bulky coats and sweaters.

This four-week training plan was designed to build lean muscle and jumpstart metabolism so you’ll be slim and sculpted in no time. Follow along with the program using the calendar below. Each week is designed to grow progressively more intense to help maximize your results and avoid a plateau.

Don’t forget your eating habits play a huge role in shaping up your body, so be sure to pair your workouts with a healthy diet. You could try this seven-day eat clean & fat loss plan, or stick with healthy meals packed with moderate portions of lean protein, whole grains, and vegetables. Don’t forget to stay hydrated and fuel up properly before and after your workout with a smoothie such as this Protein Berry Workout Smoothie or one of these healthy post-workout snacks.

~ August 2015 ~

Monday

Tue

Wed

Thur

Fri

Sat

Sunday

1  Do a workout from my Youtube Channel. 2 BEAST MODE!5  Pull ups12 Pushups

20 Squats x5

3 Write out 3 GOALS that you want to achieve this month and put them where you can see them.WEIGH AND MEASURE YOURSELF! 4 50 Jumping Jacks30 Squats20 Lunges20 Donkey Kicks40 Mountain Climbers

Repeat 3 x

5 12 Wide Pushups10 Burpees30 Crunches20 Jump Lunges x5

 

6 Holy Moley Abs!!!1 Minute Plank30 Sec Scissor Kick10 V-Ups20 Bicycle Crunches

x4

7 Crazy 8’s8-Tricep Dips8-Diamond Pushups8- Jump Squats8- Burpees

8-Jump Lunges (each leg)

 *REST AS NEEDED

x5

8 20 Burpees10 Jump Squats15 V-Sits10 Pushupsx3

 

9 Walk Briskly 30-60 Minutes
10 Meal Prep for the week ahead and 30 Min walk 11 Do a workout from my Youtube Channel. 12 HIIT IT!!!30 Mountain Climbers60 Butt Kickers30 Skaters30 High Knees

30 Jump Squats

 

13 30 Squats50 Jumping Jacks20 Leg Raises 15 Crunches 15 Reverse Lunges (each Side) x 3

 

 

14 Give me 1010 Push ups10 Crunches10 Lunges (each side)

10 Squats

10 Hip Thrusts

x5

15 BOOTY BLAST!!!20 Plie Squats15 Donkey Kicks15 Fire Hydrants12 Side Lunges 

 

16 100 & DONE!25 BURPEES25 HIGH KNEES20 LATERAL LUNGES30 JUMPING JACKS

—————————

DONE

 

17 RE-EVALUATEYour goals and RECOMMIT! HOW ARE YOU DOING? What can you do better? Write it down. 18 Check out my youtube and pick whatever workout your heart desires, 19 45 Sec Plank8 Burpees16 Lateral Jumps8 Push Upsx 4

 

20 BEAST MODE3 Pull ups12 Pushups20 Squats 21 Sprint IT!45 sec *as fast as you can1 1/2 min walkx 10 22 ABS/Booty15 Step Ups20 Donkey Kicks40 Hip Thrust40 Crunches

30 Bicycles

15 v-ups

23 Yoga Break
24 45 Min Power Walk 25 30 Russian Twists15 Burpees40 High Knees30 Lunges50 Jumping Jacks

x 5

26 Power Yoga 27 Body Blast100 Squats100 Crunches100 Walking Lunges100 Sec plank

*rest as needed

 

28 REST DAY! 29 Jog 30 min 30 Measure your progress; take pics, measurements, and try on clothes. 
31  Notes:

 

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