Baby Fit4Me Program

Workout 1

Click the drop down menus to gain access to your plan.

**This program should be performed with rests in between days.  For example M-W-F or T-Th-Sat.

3-Day

**Read How To Train…The Jazmin Fitness Way to understand how to follow programs**

**Click Cardio Baby below to see Cardio suggestions**

***Light to Moderate weights should be used during these exercises.  Weights should be heavy enough to make the exercise difficult but light enough to be able to complete a full set***

WEEK 1

Day 1

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min x x x Single Leg Reach 2 12 x

Resistance

Core

Ball Squat into shoulder Press 2 15 Slow Floor Bridge 2 15 X
Pushups (wide) 2 15 Slow Plank 2 30sec X
Single Leg Bicep Curls 2 15 Slow Side Plank 2 30sec x
Abductor Machine 2 15 Slow
Adductor Machine 2 15 slow

***Rest Day***

Day 2

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min x x x Single Leg Reach 2 12 x

Resistance

Core

Ball Squat into shoulder Press 2 15 Slow Floor Bridge 2 15 x
Pushups (wide) 2 15 Slow Plank 2 30sec x
Single Leg Bicep Curls 2 15 Slow Side Plank 2 30sec x
Abductor Machine 2 15 slow
Adductor Machine 2 15 slow

***Rest Day***

Day 3

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min Single Leg Reach 2 12 x

Resistance

Core

Ball Squat into shoulder Press 2 15 Slow Floor Bridge 2 15 x
Pushups (wide) 2 15 Slow Plank 2 30sec x
Single Leg Bicep Curls 2 15 Slow Side Plank 2 30sec x
Abductor Machine 2 15 slow
Adductor Machine 2 15 slow

WEEK 2

Day 1

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min x x x Single Leg Reach 2 12 x

Resistance

Core

Ball Squat into shoulder Press 2 20 Slow Floor Bridge 2 15 X
Pushups (wide) 2 20 Slow Plank 2 45sec X
Single Leg Bicep Curls 2 20 Slow Side Plank 2 45sec x
Abductor Machine 2 20 slow
Adductor Machine 2 20 slow

***Rest Day***

Day 2

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min x x x Single Leg Reach 2 12 x

Resistance

Core

Ball Squat into shoulder Press 2 20 Slow Floor Bridge 2 15 X
Pushups (wide) 2 20 Slow Plank 2 45sec X
Single Leg Bicep Curls 2 20 Slow Side Plank 2 45sec x
Abductor Machine 2 20 slow
Adductor Machine 2 20 slow

***Rest Day***

Day 3

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min Single Leg Reach 2 12 x

Resistance

Core

Ball Squat into shoulder Press 2 20 Slow Floor Bridge 2 15 X
Pushups (wide) 2 20 Slow Plank 2 45sec X
Single Leg Bicep Curls 2 20 Slow Side Plank 2 45sec x
Abductor Machine 2 20 slow
Adductor Machine 2 20 slow

WEEK 3

(Circuit)

Day 1

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min x x x Single Leg Reach 2 12 x

Resistance

Core

Ball Squat into shoulder Press 2 20 Slow Prone Cobra 2 15 x
Pushups (wide) 2 20 Slow The Hundred 2 1min x
Single Leg Bicep Curls 2 20 Slow Heel Touches 2 15 x
Abductor Machine 2 20 Slow
Adductor Machine 2 20 slow

***Rest Day***

Day 2

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min x x x Single Leg Reach 2 12 x

Resistance

Core

Ball Squat into shoulder Press 2 20 Slow Prone Cobra 2 15 x
Pushups (wide) 2 20 Slow The Hundred 2 1min x
Single Leg Bicep Curls 2 20 Slow Heel Touches 2 15 x
Abductor Machine 2 20 Slow
Adductor Machine 2 20 slow

***Rest Day***

Day 3

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min Single Leg Reach 2 12 x

Resistance

Core

Ball Squat into shoulder Press 2 20 Slow Prone Cobra 2 15 x
Pushups (wide) 2 20 Slow The Hundred 2 1min x
Single Leg Bicep Curls 2 20 Slow Heel Touches 2 15 x
Abductor Machine 2 20 Slow
Adductor Machine 2 20 slow

WEEK 4

(Supersets)

Day 1

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min x x x Single Leg Reach 2 12 x

Resistance

Core

Ball Squat into shoulder Press 2 20 Slow Prone Cobra 2 15 x
Pushups (wide) 2 20 Slow The Hundred 2 1min x
Single Leg Bicep Curls 2 20 Slow Heel Touches 2 15 x
Abductor Machine 2 20 Slow
Adductor Machine 2 20 slow

***Rest Day***

Day 2

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min x x x Single Leg Reach 2 12 x

Resistance

Core

Ball Squat into shoulder Press 2 20 Slow Prone Cobra 2 15 x
Pushups (wide) 2 20 Slow The Hundred 2 1min x
Single Leg Bicep Curls 2 20 Slow Heel Touches 2 15 x
Abductor Machine 2 20 Slow
Adductor Machine 2 20 slow

***Rest Day***

Day 3

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min Single Leg Reach 2 12 x

Resistance

Core

Ball Squat into shoulder Press 2 20 Slow Prone Cobra 2 15 x
Pushups (wide) 2 20 Slow The Hundred 2 1min x
Single Leg Bicep Curls 2 20 Slow Heel Touches 2 15 x
Abductor Machine 2 20 Slow
Adductor Machine 2 20 slow

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3-Day (Home)

**Read How To Train…The Jazmin Fitness Way to understand how to follow programs**

**Click Cardio Baby below to see Cardio suggestions**

***Light to Moderate weights should be used during these exercises.  Weights should be heavy enough to make the exercise difficult but light enough to be able to complete a full set***

WEEK 1

Day 1

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min x x x Single Leg Reach 2 12 x

Resistance

Core

Ball Squat into shoulder Press 2 15 Slow Floor Bridge 2 15 X
Pushups (wide) 2 15 Slow Plank 2 30sec X
Single Leg Bicep Curls 2 15 Slow Side Plank 2 30sec x
Ball Squeezes with 5sec hold 2 15 x
Standing hip circles 2 15 slow

***Rest Day***

Day 2

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min x x x Single Leg Reach 2 12 x

Resistance

Core

Ball Squat into shoulder Press 2 15 Slow Floor Bridge 2 15 x
Pushups (wide) 2 15 Slow Plank 2 30sec x
Single Leg Bicep Curls 2 15 Slow Side Plank 2 30sec x
Ball Squeezes with 5sec hold 2 15 x
Standing hip circles 2 15 slow

***Rest Day***

Day 3

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min Single Leg Reach 2 12 x

Resistance

Core

Ball Squat into shoulder Press 2 15 Slow Floor Bridge 2 15 x
Pushups (wide) 2 15 Slow Plank 2 30sec x
Single Leg Bicep Curls 2 15 Slow Side Plank 2 30sec x
Ball Squeezes with 5sec hold 2 15 x
Standing hip circles 2 15 slow

WEEK 2

Day 1

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min x x x Single Leg Reach 2 12 x

Resistance

Core

Ball Squat into shoulder Press 2 20 Slow Floor Bridge 2 15 X
Pushups (wide) 2 20 Slow Plank 2 45sec X
Single Leg Bicep Curls 2 20 Slow Side Plank 2 45sec x
Ball Squeezes with 5sec hold 2 20 x
Standing hip circles 2 20 slow

***Rest Day***

Day 2

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min x x x Single Leg Reach 2 12 x

Resistance

Core

Ball Squat into shoulder Press 2 20 Slow Floor Bridge 2 15 X
Pushups (wide) 2 20 Slow Plank 2 45sec X
Single Leg Bicep Curls 2 20 Slow Side Plank 2 45sec x
Ball Squeezes with 5sec hold 2 20 x
Standing hip circles 2 20 slow

***Rest Day***

Day 3

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min Single Leg Reach 2 12 x

Resistance

Core

Ball Squat into shoulder Press 2 20 Slow Floor Bridge 2 15 X
Pushups (wide) 2 20 Slow Plank 2 45sec X
Single Leg Bicep Curls 2 20 Slow Side Plank 2 45sec x
Ball Squeezes with 5sec hold 2 20 x
Standing hip circles 2 20 slow

WEEK 3

(Circuit)

Day 1

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min x x x Single Leg Reach 2 12 x

Resistance

Core

Ball Squat into shoulder Press 2 20 Slow Prone Cobra 2 15 x
Pushups (wide) 2 20 Slow The Hundred 2 1min x
Single Leg Bicep Curls 2 20 Slow Heel Touches 2 15 x
Ball Squeezes with 5sec hold 2 20 x
Standing hip circles 2 20 slow

***Rest Day***

Day 2

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min x x x Single Leg Reach 2 12 x

Resistance

Core

Ball Squat into shoulder Press 2 20 Slow Prone Cobra 2 15 x
Pushups (wide) 2 20 Slow The Hundred 2 1min x
Single Leg Bicep Curls 2 20 Slow Heel Touches 2 15 x
Ball Squeezes with 5sec hold 2 20 x
Standing hip circles 2 20 slow

***Rest Day***

Day 3

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min Single Leg Reach 2 12 x

Resistance

Core

Ball Squat into shoulder Press 2 20 Slow Prone Cobra 2 15 x
Pushups (wide) 2 20 Slow The Hundred 2 1min x
Single Leg Bicep Curls 2 20 Slow Heel Touches 2 15 x
Ball Squeezes with 5sec hold 2 20 x
Standing hip circles 2 20 slow

WEEK 4

(Supersets)

Day 1

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min x x x Single Leg Reach 2 12 x

Resistance

Core

Ball Squat into shoulder Press 2 20 Slow Prone Cobra 2 15 x
Pushups (wide) 2 20 Slow The Hundred 2 1min x
Single Leg Bicep Curls 2 20 Slow Heel Touches 2 15 x
Ball Squeezes with 5sec hold 2 20 x
Standing hip circles 2 20 slow

***Rest Day***

Day 2

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min x x x Single Leg Reach 2 12 x

Resistance

Core

Ball Squat into shoulder Press 2 20 Slow Prone Cobra 2 15 x
Pushups (wide) 2 20 Slow The Hundred 2 1min x
Single Leg Bicep Curls 2 20 Slow Heel Touches 2 15 x
Ball Squeezes with 5sec hold 2 20 x
Standing hip circles 2 20 slow

***Rest Day***

Day 3

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min Single Leg Reach 2 12 x

Resistance

Core

Ball Squat into shoulder Press 2 20 Slow Prone Cobra 2 15 x
Pushups (wide) 2 20 Slow The Hundred 2 1min x
Single Leg Bicep Curls 2 20 Slow Heel Touches 2 15 x
Ball Squeezes with 5sec hold 2 20 x
Standing hip circles 2 20 slow

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Cardio Baby

**This is a suggested routine to be performed throughout the month. See Target Heart Rate to learn how to calculate your THR**

**Remember this is only a suggestion! The more cardio the better! Try doing cardio up to 5x a week!**

Day 1

Cardio

Duration Target Heart Range
Walk 10 min 60-75%
Walk Incline 10 min 60-75%
Bike 10 min 60-75%

*OR*

Walk 30 min 60-75%
 

Day 2

Cardio

Row Machine or Bike 10 min 60-75%
Speed Walking 10 min 60-75%
Bike 10 min 60-75%

*OR*

Walk or Walk Incline 30 min 60-75%

Day 3

Cardio

Row Machine or Bike 15 min 60-75%
Walk Incline 15 min 60-75%

*OR*

Walk or Row Machine 30 min 60-75%

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