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Lose Weight Before Halloween

Get Into That Sexy Halloween Costume

Halloween is approaching fast! 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. If we missed Halloween let’s dress up in a sexy Santa or Mrs. Clause outfit!

Here are a few tips and a 3 day workout plan to get you ready!

  • 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

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
  1. Crunches 1 minute
    Side Lying Leg Lifts 1 minute (use appropriate weight so you struggle on last repetitions)
  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. 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. Crunches 1 minute
    42.Side Lying Leg Lifts 1 minute (use appropriate weight so you struggle on last repetitions)
  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. Crunches 1 minute
  2. Side Lying Leg Lifts 1 minute (use appropriate weight so you struggle on last repetitions)
  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
 
 

Day 2

Strength and Sculpting – Full body strength blast

  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 )
  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

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

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