FREE Kickstart Challenge ends Sunday —
Continue your fitness journey with FABfit!
FABfit Kickstart Challenge
Welcome! Be sure to watch the short welcome video to find out everything you need to know to get started!
You’ll find all the workout videos below — just click play!
You Need:
- A set of dumbbells (5-10 lbs is good)
- Print or screen shot the workout tracker below
- Set aside 30 minutes – 3 days each week!
- Scroll all the way down for additional *BONUS* workouts
- Scroll down to find additional workouts, resources, and FAQ!
- Click here for exercise form videos
- Click here for modification videos
Let's Get Started!
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
- Side step hammer curl, side step side raise
- Plank shoulder taps
- Reverse lunge overhead press
- Curtsy lunge hold weighs at together at chest
- Squat rotate press
- 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
- Dumbbell Squat Press- 1 weight
- Walking plank
- Reverse lunge bicep curls
- Side step hammer curl, side step side raise
- Bent leg taps alternating skull crusher and flys (britany)
- 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
- Dumbbell Squat Press – 2 weights
- Plank renegade row
- Walking lunge rotate
- Step-out squat to upright row
- Bent leg taps alternating skull crusher and flys
- 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 10: Lower Body Activation Circuit (4 minutes)– 20 sec. march/jog, 20 jacks, 12 squats, 20 side raises Strength Circuit 1 (5 mins.): 12 double pulse squat press, 20 lunges knee up, 12 squat to lunge 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, tire runs, lateral shuffle Strength Circuit 1 (5 mins.): 12 double pulse squat press, 20 lunges knee up, 12 squat to lunge 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, tire runs, lateral shuffle 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
- Walking lunge rotate
- Step-out squat to hammer curl to side raise
- glute bridge chest press/skull crusher
- Plank renegade row
- Squat rotate press
- Lateral lunge to upright row
5 Minute Core Circuit 12 seated russian twists, 12 windshield wipers, 20 cross crunches, 20 heel touches
Cool Down
Additional Bonus Workout Videos
12 Minute HIIT Workout
5 Minute Core Workout
15 Minute Glute Workout
5 Minute Stretch
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***MUST have a Facebook Account to access***
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- Full workout videos - Just click play
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- Targeted 10 Minute Workouts
- LIFETIME Access!
- Hosted in a private Facebook group
- Accountability and Motivation
- Group Chat
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Take the 12 Week FABfit Challenge
Use code: EXPRESS10 to save 10% on the Quarterly or Yearly Membership!