3Fat2FitSisters: Week 1 Day 4

"Scream and Shout" Day 4

NO WEIGHT CHALLENGE

Printable workout sheet click here
Beginners version here

GET READY LET'S BRING IT! Everybody look at yourself in the mirror! Get mad! Get glad! Get excited! Get whatever you need just GET IT! This is the time when I will test you. You might want to swear, hurt me or even quit after this, but let me tell you something, give it 100% and after you are done (well not right after) you will feel so strong, confident and you will be well on your way to your new life. REMEMBER SWEAT IS FAT CRYING! So let's kick FAT right in the ASS!

Download the theme song for this workout from Itunes. If you want, it can be the song you play when you need just a little more of a push.

CLICK HERE TO LISTEN TO THE THEME FOR THE WORKOUT

All you need is YOU for this workout! NO WEIGHTS! NO GYM REQUIRED! JUST YOU!

Note: Changing up your workouts can help confuse your muscles and body and helps speed up your metabolism, and you will see faster results in your weight loss. If you get on the treadmill for 30 min everyday, walking at the same pace (sure it is better than sitting at home doing nothing), you will not get the results you crave. High intensity interval training that we incorporate through our workouts will be much more beneficial.

Estimated Time: 45-50 min

WARM UP: Complete this 3Xs through

1 min butt kicks

1 min run in place

1 min jumping jacks

1 min squat jacks

1 min high knees

Get some water 1-2 min break

STRETCH (you can stretch before or after the workout. Whatever you prefer)

Tabata training is what we are going to do today. Tabata training is 20 sec of high intensity workouts and 10 sec rest.

For more info on what Tabata training is click here. When you do the 20 sec intervals do them as fast as you can. Give it your all every 20 sec!

Circuit 1: 5Xs through
20 sec sprint in place
10 sec rest
20 sec push ups
10 sec rest

1 min break after you complete the circuit 5Xs

Circuit 2: 5Xs through
20 sec high knees
10 sec rest
20 sec mountain climbers
10 sec rest

1 min break after you complete the circuit 5Xs

Repeat circuit 1&2

Circuit 3: 5Xs through. Push it, almost done!
20 sec squats jumps
10 sec rest
20 sec squat jacks
10 sec rest

1 min break after you complete the circuit 5Xs

Repeat Circuit 3

STRETCH

You did it! Way to go! That is a tough workout, so be proud. Pat yourself on the back, eat healthy, drink water and feel strong, because you are!

Workout guide