Lite Fit4Me Program

Workout 1

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*The first two weeks of this program may seem easy but it is designed to give you a fitness base that you will need in order to perform more difficult exercises.  The first two weeks are also designed to help you develop the habit of exercising regularly.

 **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 Lite 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

Sets Hold
Chest press on ball 2 15 Slow Floor Bridge 2 30sec
Shoulder press on ball 2 15 Slow
Triceps extension on ball 2 15 Slow
 

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 2 15 Slow Plank 2 30sec x
Calf Raises 2 15 Slow The Hundred 2 30sec x

Day 3

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min Single Leg Reach 2 12 x

Resistance

Core

Ball Dumbbell row 2 15 Slow Plank 2 30sec x
Single Leg Bicep Curl (Dumbbell) 2 15 Slow The Hundred 2 30sec x

WEEK 2

Day 1

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min x x x Single Leg Reach 2 15 x

Resistance

Core

Sets Hold
Chest press on ball 2 15 Slow Floor Bridge 3 45sec
Shoulder press on ball 2 15 Slow
Triceps extension on ball 2 15 Slow
 

Day 2

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min x x x Single Leg Reach 2 15 x

Resistance

Core

Wall Sits with ball 2 15 Slow Plank 2 45sec x
Calf Raises 2 15 Slow The Hundred 2 45sec x

Day 3

Cardio

Sets Reps Tempo

Bal/Flex

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

Resistance

Core

Ball Dumbbell row 2 15 Slow Plank 2 45sec x
Single Leg Bicep Curl (Dumbbell) 2 15 Slow The Hundred 2 45sec x

WEEK 3

Day 1

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min x x x Single Leg Lift/Chop 2 20 x

Resistance

Core

Sets
Chest fly on ball 2 20 Slow Prone Cobra 3 15 Med
Single Leg Shoulder Press 2 20 Slow
Single Leg Triceps Extensions 2 20 Slow
 

Day 2

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min x x x Single Leg Lift/Chop 2 12 x

Resistance

Core

Wall Sits with ball 2 45sec x Side Plank 2 1min x
Calf Raises 2 20 Slow Leg lifts 2 15 Slow

Day 3

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min Single Leg Lift/Chop 2 12 x

Resistance

Core

Back Flies With Ball 2 15 Slow Side Plank 2 1min x
Single Leg Bicep Curl (Machine) 2 15 Slow Leg lifts 2 15 Slow

WEEK 4

Day 1

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min x x x Single Leg Lift/Chop 2 20/25 x

Resistance

Core

Chest fly on ball 2 20p Slow Prone Cobra 2 25 Med
Single Leg Shoulder Press 2 20p Slow
Single Leg Triceps Extensions 2 20p Slow
 

Day 2

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min x x x Single Leg Lift/Chop 2 20/25 x

Resistance

Core

Wall Sits with ball 3 1min x Side Plank 3 1min x
Calf Raises 3 25 Slow Leg lifts 2 15/20 slow

Day 3

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min Single Leg Lift/Chop 2 20/25 x

Resistance

Core

Back Flies With Ball 2 15p Slow Side Plank 3 1min x
Single Leg Bicep Curl (Machine) 2 15p Slow Leg lifts 2 15/20 slow

4-Day

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

**Click Cardio Lite 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

Chest press on ball 2 15 Slow Floor Bridge 2 30sec
Triceps extension on ball 2 15 Slow

Day 2

Cardio

Sets Reps Tempo

Bal/Flex

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

Resistance

Core

Shoulder press on ball 2 15 Slow Plank 2 30sec x
  The Hundred 2 30sec x

***REST DAY***

Day 3

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min Single Leg Reach 2 12 x

Resistance

Core

Ball Dumbbell row 2 15 Slow No Exercises
Single Leg Bicep Curl (Dumbbell) 2 15 Slow

Day 4

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
10 min warm-up x x x Single Leg Reach 2 12 x

Resistance

Core

Ball Squat 2 15 Slow Plank 2 30sec x
Calf Raises 2 15 Slow The Hundred 2 30sec x

WEEK 2

Day 1

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min x x x Single Leg Reach 2 15 x

Resistance

Core

Chest press on ball 2 15 Slow Floor Bridge 3 45sec
Triceps extension on ball 2 15 Slow

Day 2

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min x x x Single Leg Reach 2 15 x

Resistance

Core

Shoulder press on ball 2 15 Slow Plank 2 45sec x
  The Hundred 2 45sec x

***REST DAY***

Day 3

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min Single Leg Reach 2 15 x

Resistance

Core

Ball Dumbbell row 2 15 Slow No Exercises
Single Leg Bicep Curl (Dumbbell) 2 15 Slow

Day 4

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
10 min warm-up x x x Single Leg Reach 2 15 x

Resistance

Core

Ball Squat 2 15 Slow Plank 2 45sec x
Calf Raises 2 15 Slow The Hundred 2 45sec x

WEEK 3

Day 1

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min x x x Single Leg Lift/Chop 2 20 x

Resistance

Core

Chest fly on ball 2 20 Slow Prone Cobra 3 15 Med
Single Leg Triceps extension 2 20 Slow

Day 2

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min x x x Single Leg Lift/Chop 2 20 x

Resistance

Core

Single leg shoulder press on ball 2 20 Slow Side Plank 2 1min x
  Leg lifts 2 15 Slow

***REST DAY***

Day 3

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min Single Leg Lift/Chop 2 20 x

Resistance

Core

Back Flies With Ball 2 15 Slow No Exercises
Single Leg Bicep Curl (Machine) 2 15 Slow

Day 4

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
10 min warm-up x x x Single Leg Lift/Chop 2 20 x

Resistance

Core

Wall Sits with ball 2 45sec x Side Plank 2 1min x
Calf Raises 2 20 Slow Leg lifts 2 15 Slow

WEEK 4

(Weight Pyramid)

Day 1

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min x x x Single Leg Lift/Chop 2 20/25 x

Resistance

Core

Chest fly on ball 2 20 Slow Prone Cobra 3 15 Med
Single Leg Triceps extension 2 20 Slow

Day 2

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min x x x Single Leg Lift/Chop 2 20/25 x

Resistance

Core

Single leg shoulder press on ball 2 20 Slow Side Plank 3 1min x
  Leg lifts 2 15/20 slow

***REST DAY***

Day 3

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
30 min Single Leg Lift/Chop 2 20/25 x

Resistance

Core

Back Flies With Ball 2 15 Slow No Exercises
Single Leg Bicep Curl (Machine) 2 15 Slow

Day 4

Cardio

Sets Reps Tempo

Bal/Flex

Sets Reps Tempo
10 min warm-up x x x Single Leg Lift/Chop 2 20/25 x

Resistance

Core

Wall Sits with ball 3 1min x Side Plank 3 1min x
Calf Raises 3 25 Slow Leg lifts 2 15/20 slow

Cardio Lite

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

**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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