THE FIT PROGRAM

Day 1

Warm Up/Stetches

* Bike 2 miles

* Wall stretch for chest with arm at 90 degree angle

* Lacrosse ball trigger point against wall for chest

* Doorway chest stretch bringing body forward

* Stretch out groin and deep squat stretch pushing knees out

Circuit 1

Circuit 2

Circuit 3

Repeat 3x

Circuit 4

Repeat 3x

Circuit 5

* Bike after for another 2 miles and crank up the resistance!

Day 3

CARDIO DAY

- Your choice of warm up today

- Choose 6 stretching/foam rolling exercises based around how your body is feeling

- Your choice of cardio but minimum of 30 minutes not counting the warm up and cool down

Day 4

Warm Up/Stretches

* Your choice of warm up 5 minutes

* Wall stretch for chest with arm at 90 degree angle

* Lacrosse ball trigger point against wall for chest

* Doorway chest stretch bringing body forward

Circuit 1

Repeat 3x

Circuit 2

Repeat 3x

Circuit 3

Repeat 3x

Circuit 4

Repeat 3x

Cardio After

- Treadmill intervals of 1 minute jogging/run and then 1 min walk for 15 minutes

Day 5

Warm Up/Stretches

* Warm up on cardio of choice for 5-10 minutes

* Foam roll lower back, mid/upper back, glutes, IT band, and lats

* Chest press with lacrosse ball against wall

* Doorway chest stretch bringing body forward

* Use the stick on traps, calves, and front of shin (anterior tibialis/pernosneus longus)

Circuit 1

Repeat 3x

Circuit 2

Repeat 3x

Circuit 3

Repeat 3x

Circuit 4

Repeat 3x

Cardio After

- Stairmaster - Fat Burner Program (level 4-8) / 15-25 minutes

Day 6 (Bonus)

Warm Up/Stretches

* Foam roll lower back, mid/upper back, glutes, IT band, and calves

* Stretch out hips, glutes, chest, and calves

Circuit 1

Repeat 3x

Circuit 2

Repeat 3x

Circuit 3

Repeat 3x

Circuit 4

- SL butt lift 15-20 reps each leg

Repeat 3x

Cardio After

- Rowing intervals - 300 meters 7-10 rounds with 1 minute break in between each round