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Workouts

Congratulations! You have completed the farewell fat program, use these great workouts to help continue on in your new fitfluential lifestyle.

 

 

Cardio Circuit: 

 

  • Start your treadmill at 5.5 and warm up for 2 minutes. 

  • Increase the speed to 7.0 and run this for 1 minute. 

  • Increase the speed to 8.2 and run this for 30 seconds. 

  • Bring the speed back down to 5.0 and run for 2 minutes. 

  • Increase the speed to 7.1 and run this for 1 minute. 

  • Increase the speed to 8.3 and run this for 30 seconds. 

  • Bring the speed back down to 5.0 and run this for 2 minutes. 

  • Decrease the speed to 4.2 and increase the incline to 9.0. Jog this for five minutes. 

  • Increase the incline to 12.0 and run this for 1 minute. 

  • Decrease the incline to 3.0 and decrease the speed to 3.0. Cool down for 3 minutes. 

Back and Biceps:

 

  • Pull ups (can do assisted if necessary) 4 sets of 10

  • Single arm bicep curl 4 sets of 12

  • Close grip seated rows 4 sets of 12

  • Lateral rows 4 sets of 12/side

  • Close grip pull downs 4 sets of 12

  • Spider curls 4 sets of 12 

Legs and glutes: 

 

  • Squats 10 sets of 10

  • Leg press 4 sets of 15

  • Walking Lunges 4 sets of 20 steps

  • Leg extensions 4 sets of 15

  • Laying hamstring curls 4 sets of 15 

Now that you have finished week three, go ahead and click below for a quick recap of your past three weeks! 

Farewell

Fat

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