The Fame of Health and Fitness

This is a favourite workout of mine that was developed by Maggie D - She was my first Oxygen fitness model inspiration (and ABSpiration)! Give this workout a fair try, keep it consistent, go hard, and eat clean! NO EXCUSES!!!

PUMP IT UP Workout: For the First 4 Weeks

• Week 1 & 2: 30 minutes per day, 4 days a week
• Week 3: 30 minutes per day, 2 days a week; 40 minutes per day 2 days a week
• Week 4: 30 minutes per day, 2 days a week; 40 minutes per day, 3 days a week

SCULPT & DEFINE Workout: Circuit Training

• WEEKS 1 & 2: four circuits, four to five days a week, alternating upper and lower body sessions using light weights. Do two to three circuits of 10 to 20 reps of each exercise, resting 30-120 seconds between each move. A thorough stretch completes every session.

Day 1: 

• chest press/chest flye
• lat pulldown/seated row
• shoulder press/lateral raise

Day 2:

• leg extension/single leg press/squat
• crunch with ball/plank

Day 3: 

• biceps curls/hammer curls
• triceps pressdown/triceps overhead extension
• rear delt rows/front raise

Day 4: 

• standing hamstring curl
• static lunge (with or without dumbbell)
• deadlifts
• leg raises/oblique crunch

• WEEKS 3 & 4: Add small increase in resistance.

Day 1:

• incline dumbbell press/cable cross/push-up
• single arm row/wide-grip lat pulldown/back extension
• lateral raise/shoulder press/front raise

Day 2: 

• smith squat/single leg extension/single leg press
• oblique twist/decline crunch

Day 3:

• close-grip bar press/head caver
• preacher curl/standing biceps curl with bar
• shrug/bent-over lateral raise/close grip row

Day 4:

• supine hamstring curl/lunge/deadlift
• rope crunch/crunch on a stability ball with added resistance

[Note: If you’re unsure of a particular exercise, check online or YouTube]