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Myra Perez
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FitMe Weekly Workout Plans

 Below are 6 weeks of workouts for the ClapBack FitMe Challenge. If you’re unsure on an Exercise make sure you check out the videos or click here to watch a detailed demonstration.

Week 1 | 2 | 3 | 4 | 5 | 6 |

 

 WEEK ONE

 

This is called WARM-UP WEEK… Lets get warmed up for the weeks to come

 

Monday

  • Cardio: 30 minutes

  • Jump Rope: 100

  • Squat Taps: 15 taps each hand

  • Jump Rope: 100

  • Toe Touches: 20

  • Jump Rope: 100

  • Push Ups On Knees: 10

    *You will then rest 1-2 minutes and repeat circuit 3 more times


Tuesday

  • Cardio: 30 minutes


Wednesday

  • Cardio: 30 minutes

  • Kettle Throws: 50

  • Jump Squats: 100

  • Kettle Throws: 50

  • Shoulder Taps: 50 each arm

  • Kettle Throws: 50

  • Pulsing Squats: 100

  • Kettle Throws: 50


Thursday

  • Off: Rest/Stretch/ Stay Hydrated and make sure you’re keeping up with the 42 days of me time


Friday

  • Cardio: 30 minutes

  • Jump Rope: 100

  • Calf Raises: 40

  • Jump Rope: 100

  • Crunches: 30

  • Jump Rope: 100

  • Jump Squats: 20

  • Jump Rope: 100

  • Push Ups On Knees: 10

*Rest between 1-2 minutes and repeat circuit 3 more times


Saturday

  • Cardio: 30 minutes

  • Kettle Throws: 50

  • Calf Raises: 40

  • Kettle Throws: 50

  • Crunches: 30

  • Kettle Throws: 50

  • Jump Squats: 20

  • Kettle Throws: 50

  • Push Ups On Knees: 10

*Rest between 1-2 minutes and repeat circuit 3 more times.


Sunday

  • Off: Rest/Stretch/ Stay Hydrated and make sure you’re keeping up with the 42 days of me time

 WEEK TWO

 

I hope you enjoyed your warm-up week! Let’s get shit going!

Monday

  • Mountain Climbers: 30 Seconds

  • Pulsing Squats: 30 Seconds

  • Shoulder Taps: 30 Seconds

  • Walking Dead Wall Sits: 30 Seconds

  • Bike Crunches: 30 Seconds

  • Plank V Jumps: 30 Seconds

  • Shuffle Squats:30 Seconds

  • Wall Sits: 30 Seconds

  • Rest 1-2 minutes

  • Do cardio for 10 minutes

  • Repeat above exercises again for 30 seconds each

  • Rest 1-2 minutes

  • Do cardio for 10 minutes

  • Repeat above exercises again for 30 seconds each

  • Rest of 1-2 minutes

  • Do cardio for 10 minutes

    *Don’t forget about your 42 days of me time


Tuesday

  • Cardio: 30 minutes.

*MAKE SURE YOU WATCH MY VIDEO ON THE FORUM FOR THE SURPRISE WORKOUT!!


Wednesday

  • Cardio: 35 minute


Thursday

  • Mountain Climbers: 40 Seconds

  • Pulsing Squats: 40 Seconds

  • Shoulder Taps: 40 Seconds

  • Walking Dead Wall Sits: 40 Seconds

  • Bike Crunches: 40 Seconds

  • Plank V Jumps: 40 Seconds

  • Shuffle Squats: 40 Seconds

  • Wall Sits: 40 Seconds

  • Rest 1-2 minutes

  • Do cardio for 15 minutes

  • Repeat above exercises again for 40 seconds each

  • Rest 1-2 minutes

  • Do cardio for 15 minutes


Friday

  • Recovery Walk: Walk for 15 minutes. Stretch in the shower and stay hydrated throughout the day

*Don’t forget on your self care 42 days of me time


Saturday

  • Mountain Climbers: 45 Seconds

  • Pulsing Squats: 45 Seconds

  • Shoulder Taps: 45 Seconds

  • Walking Dead Wall Sits: 45 Seconds

  • Bike Crunches: 45 Seconds

  • Plank V Jumps: 45 Seconds

  • Shuffle Squats: 45 Seconds

  • Wall Sits: 45 Seconds

  • Rest 1-2 minutes

  • Do cardio for 15 minutes

  • Repeat above exercises again for 45 seconds each

  • Rest 1-2 minutes

  • Do cardio for 15 minutes


Sunday

  • Cardio: 30 minutes.

*MAKE SURE YOU WATCH MY VIDEO ON THE FORUM FOR THE SURPRISE WORKOUT!

 WEEK 3

 

Lets target every muscle group for this weeks workouts.

Monday

Legs (no weights)

  • Jump Rope: 200

  • Step Ups: 3 sets at 25 reps each leg

  • Reverse Lunges: 2 sets at 40 reps each leg

  • Donkey Kicks: 3 sets at 20 each leg

  • Squats with Alternating Kicks: 30 kicks each leg

  • Squat Taps: 2 sets at 50 reps

  • Bridges: 100

  • Cardio: 25 minutes


Tuesday

Upper Body/Core

  • Jumping Jacks: 100

  • Burpees: 10

  • Reaches: 20 each arm

  • Crawlers: 10

  • Push Ups on Knees: 10

  • Killer Sit Ups: 10

  • Handstand Push Ups: 10

    *Repeat circuit above 4x except Jumping Jacks

  • Cardio: 25 minutes


Wednesday

  • Cardio: 40 minutes


Thursday

  • Rest: Stretch, hydrate, and remain active


Friday

Legs/Core

  • Do a brisk walk as your warm up for 10 minutes

  • Walking Lunges: 50 each leg

  • Scissor Crunches: 50 each leg

  • Bridges: 50

  • Hip Tucks: 50

  • Step Ups: 50 each leg

  • Toe Touches: 50

    *Repeat Circuit 2x

  • Cardio: 20 minutes


Saturday

  • Cardio : 35 minutes


Sunday

Upper body/Core/Cardio

  • Jump Rope: 100

  • Jumping Jacks: 30 seconds

  • Plank V Jumps: 30 seconds

  • Mountain Climbers: 30 seconds

  • Flutter Kicks: 30 seconds

  • Crawlers:30 seconds

  • Burpees: 30 seconds

    *Repeat Circuit 5x

  • Cardio: 20 minutes

 WEEK 4

 

This week we will focus on a type of training: Weight Training!

Monday

Legs (You will use weights for every exercise except cardio)

  • Squats: 3 sets at 15 reps

  • Bulgarian Split Squats: 3 sets at 10 reps each leg

  • Squats with alternating Kicks: 1 set at 25 kicks each leg

  • Walking Lunges: 3 sets at 15 reps each leg

  • Sumo Squats: 2 sets at 30 reps

  • Wall Sits: 4 sets at 30 seconds

  • Cardio: 20 minutes

    *Don’t forget to do your 42 days of me time


Tuesday

Chest/Biceps (You will use weights for every exercise except on push ups, burpees, crawlers, and cardio)

  • Push Ups on knees: 2 sets until you can’t do any more

  • Chest Press: 3 sets at 15 reps

  • Bicep Curls: 3 sets at 15 reps each arm

  • Hammer Curls: 3 sets at 20 reps each arm

  • Burpees: 3 sets at 15 reps

  • Crawlers: 2 sets at 20 reps

  • Cardio: 20 minutes


Wednesday

Cardio

  • Cardio: 45 minutes


Thursday

Triceps/Back/Core ( You will use weights for every exercise except on killer sit ups, hip ticks, flutter kicks, and cardio)

  • Bent Over Rows: 3 sets at 20 reps

  • One Arm Kettle Throws: 3 sets at 15 each arm

  • Overhead Tricep Extensions: 3 sets at 20 reps

  • Dips: 4 sets at 10 reps

  • Kettle Throws: 3 sets at 25 reps

  • Killer Sit Ups: 3 sets at 15 reps

  • Hip Tucks: 2 sets at 30 reps

  • Flutter Kicks: 3 sets until you cant do any more

  • Cardio: 25 minutes

    *Don’t forget the 42 days of me time


Friday

Legs (no weights this day because we will focus on body weight training)

  • Shuffle Squats: 30 seconds

  • Toe Taps On Gallon: 30 seconds

  • Walking Dead Wall Sits: 30 seconds

  • Swat Taps: 30 seconds

  • Split Squat Jumps: 30 seconds

  • Pulsing squats: 30 seconds

    *You will repeat circuit above 6x

  • Cardio: 20 minutes


Saturday

Shoulder/Core (You will use weights for every exercise except on handstand push ups, shoulder taps, planks, leg raises, crunches, and cardio)

  • Upright Rows: 3 sets at 20 reps

  • Handstand Push Ups: 4 sets at 12 reps

  • Shoulder Press: 4 sets at 15 reps

  • Shoulder Taps: 3 sets at 20 taps each shoulder

  • Plank: 1 minute

  • Leg Raises: 3 sets at 20 reps

  • Crunches: 3 sets at 30 reps

  • Cardio: 25 minutes


Sunday

  • Rest: Take a long shower and stretch in shower, stay hydrated, and don’t forget the 42 days of me time.

 WEEK 5

 

Who loves Cardio? Lets focus on time, intervals, and our miles!

Monday

Interval Training

  • Walk 1 minute, jog 2 minutes, sprint 30 seconds, rest 1 minute

    *Repeat circuit 5 times

  • Finish with 15 minutes of cardio


Tuesday

  • Run 3 miles


Wednesday

  • Cardio: 45 minutes

*Don’t forget to do your 42 days of me time


Thursday

  • Rest: Stretch, hydrate, and keep active


Friday

  • Walk 30 seconds, Jog 3 minutes, Sprint 30 seconds, rest 1 minute.

*Repeat circuit 6 times

  • Finish with 15 minutes of cardio


Saturday

  • Run 4 Miles


Sunday

  • Rest: Stretch, hydrate, and keep active

*Do your 42 days of me time

 WEEK 6

 

We are where we need to be physically and mentally. Lets grind and give it all we got. This is the last week… no room for slacking nor half ass shit.

Monday

  • Jumping Jacks: 100

  • Jump Rope: 100

  • Jump Squats: 100

  • Hip Tucks: 50

  • Bent Over Rows (with weights): 50

  • Goblet Squats (with weights): 50

  • Full Circles (with weights): 40

  • Kettle Throws (with weights): 40

  • Leg Raises: 40

  • Killer Sits Ups: 30

  • Toe Touches: 30

  • Push UPs on Knees: 30

  • Burpees: 20

  • Walking Lunges: 20 each leg

  • Reverse Lunges: 20 each leg

  • Cardio: 25 minutes


Tuesday

  • Upright Rows (with weight): 50

  • Donkey Kicks (with ankle weights): 50 each leg

  • Shoulder Press (with weight): 50

  • Jump Rope: 100

  • Squats with side kicks (with ankle weights): 50 each leg

  • Hammer Curls (with weight): 50 each arm

  • One Arm Kettle Throws (with weight): 50 each arm

  • Jump Rope: 100

  • Crunches: 50

  • Laying down Chest Press (with weight): 50

  • Overhead Tricep Extensions (with weight): 50

  • Jump Rope: 100

  • Sump Squats (with weight): 50

  • Cardio: 30 minutes

    *Do your 42 days of me time


Wednesday

  • Cardio: 40 minutes

  • Crunches: 100

  • Jump Rope: 100

  • Hip Tucks: 50

  • Jump Rope: 100

  • Toe Touches: 50

  • Jump Rope: 100


Thursday


  • Step Ups: 50 each leg

  • Squats with jumping Jacks: 50

  • Kettle Throws (with weight): 50

  • High Knees: 30 seconds

  • Handstand Push Ups: 50

  • Shoulder Press: 50

  • Bulgarian Split Squats (with weight): 50 each leg

  • High Knees: 30 seconds

  • Toe Taps On Gallon: 50 each leg

  • Squats (with weight): 50

  • Squat Taps: 50 each arm

  • High Knees: 30 seconds

  • Scissor Crunches: 3 sets at 30 seconds

  • Flutter Kicks: 3 sets at 30 seconds

  • Cardio: 25 minutes


Friday

  • Cardio: 45 minutes. Do a type of cardio you haven’t done this challenge. It can be anything!! Get Creative.

*Do not forget to do your 42 days of me time


Saturday

  • Walking Dead Wall sits: 1 minute

  • Planks: 1 minute

  • Jump Rope: 1 minute

  • Crawlers: 1 minute

  • Mountain Climbers: 1 minute

  • Reaches: 1 minute

  • High Knees: 1 minute

  • Burpees: 1 minute

    *Repeat circuit above 3x

  • Cardio: 20 minutes


Sunday

  • Shuffle Squats: 50 each side

  • Bent Over Rows (with weight): 60

  • Bridges: 70

  • Toe Touches: 80

  • Jump Rope: 90

  • Jump Squats: 100

  • Kettle Throws (with weight): 100

  • Pulsing Squats: 90

  • Goblet Squats (with weight): 80

  • Hip Tucks: 70

  • Sumo Squats (with weight): 60

  • Overhead Tricep Extensions (with weight): 50

  • Full Circles (with weight): 45

  • Plank V jumps: 40 seconds

  • Chest Press (with weight): 35

  • Bicep Curls (with weight): 30 each arm

  • Burpees: 25

  • Crawlers: 20

  • Cardio: 35 minutes