We are now 6 weeks away from our favorite dress-up holiday, Halloween! Challenge yourself and your body to see results that will turn some heads at this years Halloween party. We only have a few weeks left to make this happen so here we go!! Let’s get fitter faster.

Here are a few tips and WEEK  1 WORKOUT PLAN:

  • Take longer walks! Try to find more reasons to keep your body moving. Walk to the store and back, even if it’s a bit of a walk, that’s why this is a challenge!
  • Keep up with the 1500 calories a day! This is the best way to cut some inches off and have quick results.
  • EAT HEALTHY! Veggies, Fruit, Macronutrients Protein, Carbs, and Fat, in small portions and 4-6 times a day. The best thing is to go to FitClubtv and pick a weight loss or muscle building meal plan and follow it. You can swap any meal for another, depending on your preference. You can find the recipes by clicking on the picture.
  • Follow our workout plan! Check out our FitClubTv website for all workout videos you’ll need to accomplish that sexy kitty look you’ve been dreaming of.

Day 1

[HEADER] Core and cardio mix workout

  1. Stretch and warm up 5 Min. (can be swapped out with a stretching video)
  2. Cardio – Cardio of choice 1 hour (Cardio can always be swapped out with your workout videos)
  3. Walking 1 minute
  4. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
  5. Walking 1 minute
  6. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
  7. Walking 1 minute
  8. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
  9. Walking 1 minute
  10. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
  11. Walking 1 minute
  12. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
  13. Plank 1 minute (regular or on knees, depending on your exercise level)

1 minute *(NEED DIFFERENT EXERCISE? NOT FOUND ON FITCLUB) plank post up regular or on knees (depending on your exercise level)

  1. Crunches 1 minute
    Side Lying Leg Lifts 1 minute (use appropriate weight so you struggle on last repetitions)
    [DESCRIPTION]
    – Lying on your side on a mat, have one arm bent and resting underneath your head. Your other arm should be in front of your body palm facing down on the mat. Legs should both be straight, with your bottom leg touching the mat, and your top leg about 1 foot above the bottom leg.
    – Once in this position, bring your bottom leg up off the mat to meet your top leg.
    – Hold for 2 seconds and return both legs together to the mat to complete one rep.
  2. Walking 1 minute
  3. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
  4. Walking 1 minute
  5. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
  6. Walking 1 minute
  7. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
  8. Walking 1 minute
  9. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
  10. Walking 1 minute
  11. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
  12. Plank 1 minute (regular or on knees, depending on your exercise level)

1 minute *(NEED DIFFERENT EXERCISE? NOT FOUND ON FITCLUB) plank post up regular or on knees (depending on your exercise level)

  1. Crunches 1 minute
    29.Side Lying Leg Lifts 1 minute (use appropriate weight so you struggle on last repetitions)
    [DESCRIPTION]
    – Lying on your side on a mat, have one arm bent and resting underneath your head. Your other arm should be in front of your body palm facing down on the mat. Legs should both be straight, with your bottom leg touching the mat, and your top leg about 1 foot above the bottom leg.
    – Once in this position, bring your bottom leg up off the mat to meet your top leg.
    – Hold for 2 seconds and return both legs together to the mat to complete one rep.
  2. Walking 1 minute
  3. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
  4. Walking 1 minute
  5. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
  6. Walking 1 minute
  7. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
  8. Walking 1 minute
  9. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
  10. Walking 1 minute
  11. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
  12. Plank 1 minute (regular or on knees, depending on your exercise level)

1 minute *(NEED DIFFERENT EXERCISE? NOT FOUND ON FITCLUB) plank post up regular or on knees (depending on your exercise level)

  1. Crunches 1 minute
    42.Side Lying Leg Lifts 1 minute (use appropriate weight so you struggle on last repetitions)
    [DESCRIPTION]
    – Lying on your side on a mat, have one arm bent and resting underneath your head. Your other arm should be in front of your body palm facing down on the mat. Legs should both be straight, with your bottom leg touching the mat, and your top leg about 1 foot above the bottom leg.
    – Once in this position, bring your bottom leg up off the mat to meet your top leg.
    – Hold for 2 seconds and return both legs together to the mat to complete one rep.
  2. Walking 1 minute
  3. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
  4. Walking 1 minute
  5. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
  6. Walking 1 minute
  7. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
  8. Walking 1 minute
  9. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
  10. Walking 1 minute
  11. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
  12. Plank 1 minute (regular or on knees, depending on your exercise level)

1 minute *(NEED DIFFERENT EXERCISE? NOT FOUND ON FITCLUB) plank post up regular or on knees (depending on your exercise level)

  1. Crunches 1 minute
    55.Side Lying Leg Lifts 1 minute (use appropriate weight so you struggle on last repetitions)
    [DESCRIPTION]
    – Lying on your side on a mat, have one arm bent and resting underneath your head. Your other arm should be in front of your body palm facing down on the mat. Legs should both be straight, with your bottom leg touching the mat, and your top leg about 1 foot above the bottom leg.
    – Once in this position, bring your bottom leg up off the mat to meet your top leg.
    – Hold for 2 seconds and return both legs together to the mat to complete one rep.
  2. Walking 1 minute
  3. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
  4. Walking 1 minute
  5. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
  6. Walking 1 minute
  7. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
  8. Walking 1 minute

Day 2

[HEADER]  Strength and Sculpting – Full body strength blast  (Strength training can always be swapped with a sculpting video or circuit with weights video or band video)

  1. Stretch and warm up 5 Min. (can be swapped out with a stretching video)
  2. Cardio – Cardio of choice 1 hour (Cardio can always be swapped out with your workout videos)
  3. Chest-Push-Up Wide 1 set of 15 reps on knees or regular depending on your individual level ( not all have to be done at once)
  4. Shoulder-Front Dumbbell Raise 1 set of 30 reps (use appropriate weight so you struggle on last repetitions)
  5. Shoulders-Dumbbell Shoulder Press 1 set of 30 reps (use appropriate weight so you struggle on last repetitions)
  6. Chest-Push-Up Wide 1 set of 15 reps on knees or regular depending on your individual level ( not all have to be done at once )
  7. Triceps-Bench Dips or Chair 1 set of 30 reps ( be careful that the chair is stable)
  8. Bicep-Wide-Grip Standing Barbell Curl 1 set of 30 reps (use appropriate weight so you struggle on last repetitions )
  9. Leg Curl 1 set of 30 reps (use appropriate weight so you struggle on last repetitions )

[DESCRIPTION]

– Facing bench, stand between bench and lever pads. Lie prone on bench with knees just beyond edge of bench and lower legs under lever pads. Grasp handles.

– Raise lever pad to back of thighs by flexing knees. Lower lever pads until knees are straight. 

– Repeat.

  1. Chest-Push-Up Wide 1 set of 15 reps on knees or regular depending on your individual level ( not all have to be done at once )
  2. Leg Extensions 1 set of 30 reps (use appropriate weight so you struggle on last repetitions )
  3. Legs-Bodyweight Squat 1 set of 30 reps (use appropriate weight so you struggle on last repetitions ) if beginner u can hold on to a chair
  4. Chest-Push-Up Wide 1 set of 15 reps on knees or regular depending on your individual level ( not all have to be done at once )
  5. Triceps Dumbbell One-Arm Triceps Extension 1 set of 30 reps on each side (use appropriate weight so you struggle on last repetitions )
  6. Russian Twist 1 set of 30 reps (use appropriate weight so you struggle on last repetitions )
  7. Cross-Body Crunch 1 set of 30 reps (use appropriate weight so you struggle on last repetitions )

Day 3

[HEADER] Chest, biceps and triceps workout 

  1. Stretch and warm up 5 Min. (can be swapped out with a stretching video)
  2. Cardio – Elliptical trainer, moderate effort – 45 minutes (Cardio can always be swapped out with your workout videos)
  3. Chest-Incline Dumbbell Press 3 sets of 15 (use appropriate weight so you struggle on last repetitions )
  4. Chest-Machine Bench Press 3 sets of 15 (use appropriate weight so you struggle on last repetitions )
  5. Biceps-Machine Bicep Curl 3 sets of 15 (use appropriate weight so you struggle on last repetitions )
  6. Biceps-Hammer Curls press 3 sets of 15 (use appropriate weight so you struggle on last repetitions )

7, Tricep push down 3 sets of 15 (use appropriate weight so you struggle on last repetitions )

[DESCRIPTION]

– Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.

– Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.

– Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.

– After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.

– Repeat for the recommended amount of repetitions.

  1. Tricep kickbacks press 3 sets of 15 (use appropriate weight so you struggle on last .repetitions )

[DESCRIPTION]

Set up for the tricep kickback by grabbing a flat bench and sitting a dumbbell on the left hand side at one end.

Position yourself on the left side of the bench with your right knee and right hand resting on the bench.

Using a neutral grip, pick up the dumbbell with your left hand. Keep your back straight and look forward.

Tuck your left upper arm close to your torso and bend at the elbow, forming a 90 degree angle with your upper arm and forearm. This is the starting position.

Moving only at the elbow, raise the dumbbell behind you until your arm is fully extended.

Pause, and then lower the dumbbell back to the starting position.

Repeat this movement for desired reps and then repeat using your right arm.