At Gym (Men or Women) Week 21, 22 & 23 Workout Plan - Fit2Fat2Fit

Monday:
CHEST & BACK (See videos for demonstrations)
- 2 min. warm-up – 1 min. Jump rope at a medium pace, 1 min. Jog on treadmill at a medium pace
- Exercise 1 - 12 reps of dumbbell bench press with a twist in
- 12 reps wide grip pull-ups
- 12 reps dumbbell flies
- 12 reps bentover barbell rows while standing on bosu ball
- Repeat all 4 of these exercises 3 times
- 60 Seconds of fast paced jump rope (30 seconds on each leg)
- Exercise 2 - 12 reps of 1 arm incline dumbbell bench press while other arm is resting on your shoulder (12 reps each arm)
- 60 seconds of box jumps
- 12 reps of cable rows with a pause at the top
- 12 reps of incline dumbbell flies
- 10 reps of barbell deadlifts
- Repeat all 4 of these exercises 3 times
- Exercise 3 - Push-ups on bosu ball until failure
- Lat pull-downs until failure
- Repeat these 3 times
60 seconds of side to side jumps over a bench
- CORE 15 reps weighted crunches, 12 reps "sunrise/sunset", 30 seconds of "scissor kicks". Repeat these 3 exercises 3 times.
- STRETCH - Stretch Chest and Back after workout. Hold each stretch for 30 seconds
Tuesday:
CARDIO
- 3 min. warm-up - Slow jog
- Exercise 1 - 20 minutes of HIIT Cardio on Treadmill (30 seconds sprint, 30 seconds recover. Repeat this for 20 minutes)
- Exercise 2 - 30 minutes of LSD Cardio on Treadmill (30 minutes of a slow jog)
CORE - 45 seconds of plank, 45 seconds of side plank on each side. Repeat these 3 times
STRETCH - Stretch out legs after workout. Hold each stretch for 30 seconds.
Wednesday:
LEGS & SHOULDERS (See videos for demonstrations)
At Gym (Men or Women) Week 21, 22 & 23 Workout Plan

- 2 min. warm-up – 1 min. Jump rope at a medium pace, 1 min. Jog on treadmill at a medium pace
- Exercise 1 - 12 reps of barbell squats
- 12 reps of 1 arm dumbbell military press on bosu ball. (12 reps each arm)
- 12 reps leg extension with 1 leg (12 reps each leg)
- 12 reps of side dumbbell raises on bosu ball
- Repeat all 4 of these exercises 3 times
- 60 seconds on elliptical cardio machine
- Exercise 2 - 12 reps of barbell lunges with back leg on a bench (12 reps each leg)
- 60 seconds on bike
- 12 reps of rear delt dumbbell raises
- 12 reps of straight leg deadlifts
- 12 reps of 1 arm front cable rows (12 reps each arm)
- Repeat all 4 of these exercises 3 times
- Exercise 3 - Jumping squats until faiure
- Barbell upright row until failure
- Repeat these 3 times.
60 seconds of side to side jumps over a bench
CORE - 15 reps hanging leg raises, 15 reps of decline oblique crunches with medicine ball ( 15 reps each side )
STRETCH - Stretch legs and shoulders after workout. Hold each stretch for 30 seconds.
Thursday:
CARDIO
- 3 min. warm-up - Slow jog
- Exercise 1 - 20 minutes of HIIT Cardio on Stair Stepper Machine (30 seconds fast jog, 30 seconds recover. Repeat this for 20 minutes)
- Exercise 2 - 30 minutes of LSD Cardio on Stair Stepper Machine (30 minutes of a medium pace)
Friday:
CORE - 45 seconds of plank, 45 seconds of side plank on each side. Repeat these 3 times
STRETCH - Stretch out legs after workout. Hold each stretch for 30 seconds.
BI’s & TRI’s (See videos for demonstrations)
- 2 min. warm-up – 1 min. Jump rope at a medium pace, 1 min. Jog on treadmill at a medium pace
- Exercise 1 - 12 chin-ups
- 15 dips, hold in upright position for 15 seconds, 15 more dips
- 12 cable curls 1 arm at a time (12 reps each arm)
- 12 reps triangle cable tricep extensions

60 seconds of burpees
- Repeat all 4 of these exercises 3 times
- Exercise 2 - 12 reps of wide grip barbell bicep curls
60 seconds of burpees
- 12 reps barbell "skull crushers" on a bench
- 12 reps reverse grip barbell curls
- 12 reps behind the neck dumbbell tricep extensions
- Repeat all 4 of these exercises 3 times
- Exercise 3 - 3 reps of hanging chin-ups until failure all 3 reps
- Dips on a bench until failure
- Repeat this 3 times.
60 seconds of burpees
- CORE 15 reps weighted crunches, 12 reps "sunrise/sunset", 30 seconds of "scissor kicks". Repeat these 3 exercises 3 times.
- STRETCH - Stretch biceps and triceps after workout. Hold each stretch for 30 seconds