FABfit Kickstart Challenge

Day 1: Lower Body

Activation Circuit (4 minutes)– 20 sec. march/jog, 20 jacks, 12 squats, 20 side raises

Strength Circuit 1 (5 mins.): 12 sumo squat (weighted), 20 static lunges, 12 squat crunch  

Cardio Tabata – (5 mins) 40 seconds on 10 seconds rest

3 jacks/1 squat, high knees, tire run, lateral shuffle, knee drivers-left, knee drivers- right

Strength Circuit 1 (5 mins.): 12 sumo squat (weighted), 20 static  lunges, 12 squat crunch  

Cardio Tabata – (5 mins) 40 seconds on 10 seconds rest

3 jacks/1 squat, high knees, tire run, lateral shuffle, knee drivers-left, knee drivers- right

Cool Down 

Day 2: Upper Body

Activation Circuit (5 Minutes): 12 Y swings, 16 alternating bicep curls, 12 upright rows 

Triset: 12 side raises, 12 chest press, 12 tricep extensions 

Superset: 12 hammer curls, 12 chest flys 

Pyramid 15/12/10/8: reverse flys 

Pyramid 15/12/10/8: kickbacks 

Burnout: laydown push ups 

Burnout: dumbbell squat press

Cool Down

Day 3: Full Body 

Warm Up- 2 mins.-  jog, jacks, squats, marching crunch, y swings

Tabata Style  40 on 10 off 4 times 

1. Side step hammer curl, side step side raise
2. Plank shoulder taps 
3. Reverse lunge overhead press 
4. Curtsy lunge hold weighs at together at chest 
5. Squat rotate press
6. Lateral lunge to upright row 

5 Minute Core Circuit 12 supine march (alternating heel tap downs), 20 dead bugs, 12 crunches, 20 bicycle crunches

Cool Down

Day 4: Lower Body

Activation Circuit (4 minutes)– 20 sec. march/jog, 20 jacks, 12 squats, 20 side raises

Strength Circuit 1 (5 mins.): 12 squat press, 20 weighted lunges, 12 squat rotate  

Cardio Tabata – (5 mins) 40 seconds on 10 seconds rest

3 jacks/2  squats, Lateral lunges, high knees, skaters, knee drivers-left, knee drivers- right

Strength Circuit 1 (5 mins.): 12 squat press, 20 weighted lunges, 12 squat rotate   

Cardio Tabata – (5 mins) 40 seconds on 10 seconds rest

3 jacks/2  squats, Lateral lunges, high knees, skaters, knee drivers-left, knee drivers- right

Cool Down

Day 5: Upper Body

Activation Circuit (5 Minutes): 12 Y swings, 12 hammer curls, 12 deadlift rows 

 Triset: 20 single sided rows, 12 close grip chest press, 12 bicep curls 

Superset: 12 kickbacks, 12 upright rows  

Pyramid 15/12/10/8: chest flys 

Pyramid 15/12/10/8: double pulse tricep extensions

Burnout: push ups 

Burnout: bicep pulse 

Cool Down 

Day 6: Full Body 

Warm Up- 2 mins.-  jog, jacks, squats, marching crunch, y swings

Tabata Style  40 on 10 off 4 times 

1. Dumbbell Squat Press- 1 weight
2. Walking plank
3. Reverse lunge bicep curls 
4. Side step hammer curl, side step side raise
5. Bent leg taps alternating skull crusher and flys (britany)
6. Curtsy lunge hold weighs at together at chest 

5 Minute Core Circuit 20 standing crunch,12 windshield wipers, 12 crunches, 20 bicycle crunches

Cool Down

Day 7: Lower Body

Activation Circuit (4 minutes)– 20 sec. march/jog, 20 jacks, 12 squats, 20 side raises

 Strength Circuit 1 (5 mins.): 12 sumo squat press, 20 lunges knee up, 12 squat rotate  

Cardio Tabata – (5 mins) 40 seconds on 10 seconds rest

Split Squat/step out squat, Lateral lunge knee up- left, Lateral lunge knee up- right t,Paused jump lunge/ dp reverse lunge, Skaters, 3 jacks, 2 squats

Strength Circuit 1 (5 mins.): 12 sumo squat press, 20 lunges knee up, 12 squat rotate   

Cardio Tabata – (4 mins) 40 seconds on 10 seconds rest

Split Squat/step out squat, Lateral lunge knee up- left, Lateral lunge knee up- right t,Paused jump lunge/ dp reverse lunge, Skaters, 3 jacks, 2 squats

Cool Down 

Day 8: Upper Body

Activation Circuit (5 Minutes): 12 bird dogs, 16 alternating bicep curls, 12 tricep extensions 

Triset: 12 reverse flys, 12 chest press, 12 bicep curl with hold 

Superset: 12 side raises, 12 kickbacks 

Pyramid 15/12/10/8: chest flys to tris 

Pyramid 15/12/10/8: upright rows

Burnout: laydown push ups 

Burnout: dumbbell squat press

Cool Down

Day 9: Full Body 

Warm Up- 2 mins.-  jog, jacks, squats, marching crunch, y swings

Tabata Style  40 on 10 off 4 times 

1. Dumbbell Squat Press – 2 weights
2. Plank renegade row 
3. Walking lunge rotate
4. Step-out squat to upright row
5. Bent leg taps alternating skull crusher and flys 
6. Squat weight swing and pass

5 Minute Core Circuit 12 seated russian twists, 20 weighted dead bugs, 12 weighted crunches, 20 bicycle crunches

Cool Down

Day 11: Upper Body

Activation Circuit (5 Minutes): 12 bird dogs, 16 shoulder to shoulder press, 12 hammer curls 

Triset: 12 chest flys, 20 single sided upright rows, 12 bicep openers 

Superset: 16 static curls, 12 kickbacks 

Pyramid 15/12/10/8: side raises

Pyramid 15/12/10/8: dumbbell rows 

Burnout: push ups 

Burnout: tricep extension triple pulse 

Cool Down

Day 12: Full Body 

Warm Up- 2 mins.-  jog, jacks, squats, marching crunch, y swings

Tabata Style  40 on 10 off 4 times 

1. Walking lunge rotate
2. Step-out squat to hammer curl to side raise
3. glute bridge chest press/skull crusher
4. Plank renegade row 
5. Squat rotate press
6. Lateral lunge to upright row 

5 Minute Core Circuit 12 seated russian twists, 12 windshield wipers, 20 cross crunches, 20 heel touches

Cool Down