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Get Fit Month 2

4 Weeks / Beginner

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Weight	Rest
	Dynamic Warm-Up Beginner	Dynamic Warm-Up 1 sets, 3 reps	1	3		--:--
	Dynamic PVC Pipe Warm-up Beginner	Dynamic PVC Pipe Warm-up 1 sets, 3 reps	1	3		--:--
	Dumbbell Squat Beginner	Dumbbell Squat 3 sets, 6 reps, 00:45 rest	3	6	--	00:45
	Dumbbell Chest Press Beginner	Dumbbell Chest Press 3 sets, 6 reps, 00:45 rest	3	6	--	00:45
	Single Leg TRX Hamstring Curl Beginner	Single Leg TRX Hamstring Curl 3 sets, 6 reps, 00:30 rest	3	6		00:30
Each Leg
	Seated Physioball Lat Pull Down Beginner	Seated Physioball Lat Pull Down 3 sets, 6 reps, 00:45 rest	3	6	--	00:45
Either cable machine or bands
	Goblet Hold Bulgarian Split Squat Beginner	Goblet Hold Bulgarian Split Squat 3 sets, 6 reps, 00:45 rest	3	6	--	00:45
Each Leg
	Dumbbell Arnold Press Beginner	Dumbbell Arnold Press 3 sets, 6 reps, 00:30 rest	3	6	--	00:30
Seated or Standing
	Half V-Up Beginner	Half V-Up 3 sets, 6 reps, 00:30 rest	3	6		00:30
	Lower Body Static Stretch Beginner	Lower Body Static Stretch 1 sets, 3 reps	1	3	--	--:--
	Hip Flexor Stretch and Foam Roll Beginner	Hip Flexor Stretch and Foam Roll 1 sets, 3 reps	1	3		--:--

The best plan to introduce women to strength training for weight loss is RIGHT HERE! Get it now and get toned fast!

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Weight	Rest
	Dynamic Warm-Up Beginner	Dynamic Warm-Up 1 sets, 3 reps	1	3		--:--
	Dynamic PVC Pipe Warm-up Beginner	Dynamic PVC Pipe Warm-up 1 sets, 3 reps	1	3		--:--
	Drop Step Lunge Beginner	Drop Step Lunge 3 sets, 6 reps, 00:45 rest	3	6	--	00:45
Each leg body weight or with dumbbell Body weight or with dumbbell
	Push Up Beginner	Push Up 3 sets, 6 reps, 00:30 rest	3	6		00:30
Hands shoulder width apart
	Single Leg Romanian Deadlift Beginner	Single Leg Romanian Deadlift 3 sets, 6 reps, 00:30 rest	3	6	--	00:30
Each Leg
	Prone Dumbbell Row Beginner	Prone Dumbbell Row 3 sets, 6 reps, 00:30 rest	3	6	--	00:30
Or place bench at incline
	Dumbbell Split Squat Beginner	Dumbbell Split Squat 3 sets, 6 reps, 00:30 rest	3	6	--	00:30
Each leg. Elevate front foot in necessary
	Dumbbell Shoulder Press Beginner	Dumbbell Shoulder Press 3 sets, 6 reps, 00:30 rest	3	6	--	00:30
Seated or standing
	Band Assisted Chin Ups Beginner	Band Assisted Chin Ups 3 sets, 6 reps, 00:45 rest	3	6		00:45
	Anchored Leg Raise Beginner	Anchored Leg Raise 3 sets, 6 reps, 00:30 rest	3	6		00:30
	Lower Body Static Stretch Beginner	Lower Body Static Stretch 1 sets, 3 reps	1	3	--	--:--
	Hip Flexor Stretch and Foam Roll Beginner	Hip Flexor Stretch and Foam Roll 1 sets, 3 reps	1	3		--:--

The best plan to introduce women to strength training for weight loss is RIGHT HERE! Get it now and get toned fast!

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Weight	Rest
	Dynamic Warm-Up Beginner	Dynamic Warm-Up 1 sets, 3 reps	1	3		--:--
	Dynamic PVC Pipe Warm-up Beginner	Dynamic PVC Pipe Warm-up 1 sets, 3 reps	1	3		--:--
	Lateral Step Downs Beginner	Lateral Step Downs 3 sets, 6 reps, 00:30 rest	3	6	--	00:30
Each leg. Body weight or dumbbells
	Dumbbell Pull-over Beginner	Dumbbell Pull-over 3 sets, 6 reps, 00:30 rest	3	6	--	00:30
	TRX Pistol Squat Quads / Intermediate	TRX Pistol Squat 3 sets, 6 reps, 00:30 rest	3	6		00:30
Each Leg
	Prone Rear Delt Fly Beginner	Prone Rear Delt Fly 3 sets, 6 reps, 00:30 rest	3	6	--	00:30
	Dumbbell Single Leg Glute Ham Bridge Beginner	Dumbbell Single Leg Glute Ham Bridge 3 sets, 6 reps, 00:30 rest	3	6	--	00:30
Each leg
	Cable Shoulder Press Beginner	Cable Shoulder Press 3 sets, 6 reps, 00:30 rest	3	6	--	00:30
Or Bands
	Pull Up Beginner	Pull Up 3 sets, 6 reps, 00:45 rest	3	6		00:45
	Physioball Dumbbell Rotations Beginner	Physioball Dumbbell Rotations 3 sets, 6 reps, 00:30 rest	3	6	--	00:30
	Lower Body Static Stretch Beginner	Lower Body Static Stretch 1 sets, 3 reps	1	3	--	--:--
	Hip Flexor Stretch and Foam Roll Beginner	Hip Flexor Stretch and Foam Roll 1 sets, 3 reps	1	3		--:--