FIT & CURVY 8 Week Gym PLANNER
H O W IT W O R K S? Gym - Workout Program
The FIT20vercome & Curvy workout program involves 18 different workouts over a period of 8 weeks broken down into 2 phases. The workouts fall under Routine A-E. When you move forward to the next routine the workouts change. The principle of progression was used to design this workout program which means that as you go through the program the intensity becomes progressively greater. The principle of progression is necessary to produce a higher performance level and results. The intensity of the workouts becomes greater by increasing weights, reducing rest time and increasing the number of repetitions/sets. Phase I will have resistance training workouts which are great for improving muscle strength and endurance. Phase I will prepare you for Phase II which will be HIIT (High Intensity Interval Training) circuit workouts. The HIIT circuits I have created will help you lose fat in a short amount of time and increase your metabolism! In week 8 you will have to perform a very high-intensity workout, but I know that you will overcome it and finish strong! Be sure to join the FIT20vercome - Support Group on Facebook!
W O R KO U T OV E RV I E W Each work out will consist of:
1 2
Warm-up Exercises-Warming up before your workout is crucial and determines the success of your workout believe it or not. Warm ups should be 5-10 minutes and should mimic the movements of the workout you will be performing. Glutes Activation (Lower Body/Glutes Days Only)-Activating the glutes is the same thing as you are waking up your glute muscles. This is necessary especially if like me you spend lots of time sitting at your desk job and need to prepare your glutes for the stress demands
of the exercises. Performing glutes activation exercises also strengthens the glutes muscles overtime improving your ability to perform a variety of different lower body exercises.
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3
Res stan raining or HIIT Session - Each session is estimated to last 30 to 45 min and that’s not including the warmup time. The amount. Throughout each workout listen to your body and take breaks as needed. However, it is important to push yourself and follow the resting
time in between sets/repetitions given for an effective and efficient workout. It changes as you move further along in this program so please pay close attention to the adjustments. I suggest reviewing the process of the exercises before beginning. I keep the exercises simple yet complex and effective! For questions or exercise explanation at any time you may request assistance from myself either on Facebook FIT2Overcome - Support Group or email me at info@fitovercomer.com. For email please allow 24 hours for a response. Sets - how often you repeat the exercises Repetitions (Reps) - how often you repeat the motion of the exercise
4
Instructed Cool Down/Stretch Time - For each workout I have given an instructed cool down/stretching time of 15-20 minutes. I know that stretching isn’t fun and might feel like time is being wasted. You are doing your body so much good when you take the time out to
repair and relax your muscles! Aim to perform 10 different stretches and hold each stretch for at the least 15 seconds. Stretching on rest days is also a great idea!
5
Cardio Days - Too much cardio could lead to muscle mass loss and not enough cardio could make it difficult to lose stubborn fat. Each week you’ll be given a set time to do cardio. Set your timer and actively do whichever exercise you choose to do until the timer goes off.
Take quick short rest breaks as needed but during this period of cardio you should be giving it all you got. If you feel as if you can go longer than the time given, then definitely go for it!
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WHAT YOU WILL NEED BEFORE STARTING THIS WORKOUT PLAN? BEFORE Photos - Please take a before
A Grea Playlist - Music is everything to
photo not only for yourself but for my
me when it comes to getting a great
tracking purposes as well. Photos need
workout. Take the time out to create a
to be a full front and side view. You
playlist for your workouts and I want
can be fully clothed but wearing only
you
a sports bra and shorts helps see the
the song makes you feel when you’re
details. The photos can be sent to info@
listening to it. If it doesn’t get you pumped, if
fitovercomer.com as well. Your photo will
it doesn’t make you feel happy as ever then
only be shared publicly with your approval.
it doesn’t belong on the playlist!
to
really
pay
attention
to
how
Trust me, you’ll want everyone to see your glow up! Water Bottle - Hydrate, hydrate, hydrate! Glutes Band - These are used to activate/
Before, during and after each workout!
stimulate your glutes, legs and hips assisting with creating a more muscular physique
Gym Membership - For this workout guide, all equipment can be found at your gym!
Timer- I recommend purchasing the Interval Timer App in order to avoid wasted time of adjusting your timer. The lifetime value is only $8.99
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W E D N E S D AY ( D AY 1 ) EQUIPMENT WARM UP
GLUTE ACTIVATION WORKOUT SESSION
EXCERCISE
SETS
REPS
High-Knees
2
30s
Jumping Squats
2
30s
Superman
3
20s
Hip Raises
3
20s
Leg Extensions
4
10s
Bulgarian Split Squat
4
10s
T H U R S D AY ( D AY 2 ) EQUIPMENT WARM UP
GLUTE ACTIVATION WORKOUT SESSION
EXCERCISE
SETS
REPS
High-Knees
2
30s
Jumping Squats
2
30s
Superman
3
20s
Hip Raises
3
20s
Leg Extensions
4
10s
Bulgarian Split Squat
4
10s
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F R I D AY ( D AY 3 ) EQUIPMENT WARM UP
GLUTE ACTIVATION WORKOUT SESSION
EXCERCISE
SETS
REPS
High-Knees
2
30s
Jumping Squats
2
30s
Superman
3
20s
Hip Raises
3
20s
Leg Extensions
4
10s
Bulgarian Split Squat
4
10s
S AT U R D AY ( D AY 4 ) EQUIPMENT WARM UP
GLUTE ACTIVATION WORKOUT SESSION
EXCERCISE
SETS
REPS
High-Knees
2
30s
Jumping Squats
2
30s
Superman
3
20s
Hip Raises
3
20s
Leg Extensions
4
10s
Bulgarian Split Squat
4
10s
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S U N D AY ( D AY 5 ) EQUIPMENT WARM UP
GLUTE ACTIVATION WORKOUT SESSION
EXCERCISE
SETS
REPS
High-Knees
2
30s
Jumping Squats
2
30s
Superman
3
20s
Hip Raises
3
20s
Leg Extensions
4
10s
Bulgarian Split Squat
4
10s
M O N D AY ( D AY 6 ) EQUIPMENT WARM UP
GLUTE ACTIVATION WORKOUT SESSION
EXCERCISE
SETS
REPS
High-Knees
2
30s
Jumping Squats
2
30s
Superman
3
20s
Hip Raises
3
20s
Leg Extensions
4
10s
Bulgarian Split Squat
4
10s
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