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Black Friday Fitness Challenge ~ Week 1

by Vivian Fleitstra on November 30, 2013

Black Friday 4 week Fitness Challenge.  Each week I will post a workout for you to use and get you started on those New Year Resolutions early or keep you moving through the busy holidays!

You will find beginner, intermediate and advanced versions of these workouts along with recommended sets and images of the exercises. If you are wondering how many repetitions to do of each exercise that depends on your goals. If you want to increase your cardiovascular levels aim for 14-16, if you are wanting to lose fat aim for 12-14 and if you want to gain muscle aim for 8-10.

Workout Routines Beginner – Shed Fat

Monday: Cardio + Toning

  • 5 minute Warm up on treadmill
  • 10 minute Jog on treadmill
  • 5 minute Cool down
  • 3 sets Pushups
  • 3 sets Lat pulldowns
  • 3 sets Bicep curls
  • 3 sets Triceps pushdowns with rope
  • 3 sets Dumbbell front raises

Tuesday: Off

Wednesday: Cardio + Core

  • 5 minute warm up
  • 3 sets Crunches on stability ball
  • 3 sets Plank
  • 3 sets Bent knee hip raises
  • 10 minute Interval training on treadmill
  • 5 minute Cool down

Thursday: Off

Friday: Cardio + Lower Body

  • 5 minute Warm up on treadmill
  • 3 sets Stability ball squats
  • 3 sets Forward lunges
  • 3 sets Lying Abduction
  • 3 sets Lying leg curls
  • 10 minute Jog on treadmill
  • 5 minute Cool down

Saturday: 30 minutes Brisk walk

Sunday: Off

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