FIT & FURIOUS WEEK 1

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This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

MHExperts on September 22, 2015

Users:

8 (Find someone using this workout plan)

Comments:

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Workout Category:

Fat Loss, Muscle & Strength

Body Parts:

Thighs, Abs, Back, Chest, Shoulders, Lower Back

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

Description

Forget everything you know about strength training. This high-speed program, designed by Graham Mitchell, founder of GMetrix Training and finalist on Men’s Health Next Top Trainer Season 1, will blast fat from head to toe by keeping your body and your mind guessing.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Squat to Stand	-	max	0
Jumps	-	max	12
	-	max	12
	-	max	12
Abs
Elevated Bird Dog	-	-	0
Thighs
Goblet Squat	-	max	10
Single-Arm Dumbbell Squat to Press	-	max	10
Abs
Cross-Body Mountain Climber	-	-	10
Thighs
Single-Arm Dumbbell Squat to Press	-	max	10
Back
Push Up Position Row	-	max	10
Abs
Side Plank	-	-	10
	-	-	10
Thighs
Hip Flexor Stretch	-	max	20
Step-Ups	-	max	20
Single-Arm Dumbbell Squat to Press	-	max	20
Back
Dumbbell Plank Row	-	max	20
Thighs
Step-Ups	-	max	20
Single-Arm Dumbbell Squat to Press	-	max	20
Back
Dumbbell Plank Row	-	max	20
Standing Reverse Dumbbell Fly	-	max	20
Thighs
Hip Flexor Stretch	-	max	0
Jumps	-	max	0
Back
Pushup Position Row with Squat Thrust	-	max	0
Abs
Bridge (Plank)	-	-	0
Thighs
Squat to Posterior Chain Stretch	-	max	0
Jumps	-	max	0
Back
Pushup Position Row with Squat Thrust	-	max	0
Abs
Bridge (Plank)	-	-	0
Thighs
Squat to Posterior Chain Stretch	-	max	0
Jumps	-	max	0
Back
Pushup Position Row with Squat Thrust	-	max	0
Abs
Bridge (Plank)	-	-	0
Thighs
Squat to Posterior Chain Stretch	-	max	0
Back
Thoracic Rotation	-	max	0

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bridge (Plank)	-	-	0
Chest
Pushup Hold	-	max	0
Thighs
Line Drills	-	max	0
Back
Thoracic Rotation	-	max	0
Chest
Dumbbell Floor Press	-	max	10
Tempo Pushups	-	max	10
Thighs
Seal Jumping Jacks	-	max	10
Abs
Rocky Solo with Medicine Ball	-	-	10
Swiss-Ball Hip Raise	-	-	10
Thighs
Stiff-Legged Dumbbell Deadlifts	-	max	10
Chest
Plank to Pushup	-	max	10
Dumbbell Floor Press	-	max	20
Thighs
Single-Leg Hip Raise	-	max	20
	-	max	20
Chest
Plank to Pushup	-	max	20
Thighs
Ice Skater	-	max	20
Shoulders
Single-Arm Dumbbell Shoulder Press	-	max	20
	-	max	20
Thighs
Backward Walking Inverted Hamstring	-	max	0
Abs
Squat Thrusts	-	-	0
Thighs
Line Drills	-	max	0
Abs
Mountain Climber with Pushup	-	-	0
Shoulders
Standing Dumbbell Press	-	max	0
Abs
Squat Thrusts	-	-	0
Thighs
Line Drills	-	max	0
Abs
Mountain Climbers	-	-	0
Shoulders
Standing Dumbbell Press	-	max	0
Abs
Squat Thrusts	-	-	0
Thighs
Line Drills	-	max	0
Abs
Mountain Climber with Pushup	-	-	0
Shoulders
Standing Dumbbell Press	-	max	0
Back
Thoracic Rotation	-	max	0

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