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GET FIT BITCH
General
Intermediate
Body
Plan Details
The GET FIT BITCH routine by MichelleLao is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Circuit training was designed to perform a set amount of exercises in a row (circuit) without any rest in between each set of the exercise. In this abdominal circuit routine designed for females, the main focus upon this routine is to build and tone up the ab muscles and midsection. You will be targeting all of the major abdominal muscles (obliques, lower abs, upper abs and core strength) through 7 strength and defining abdominal exercises. The key to any circuit training routine is to make sure that you do not rest in between sets or in between exercises until you complete all of the exercises in the circuit. This will keep your metabolic rate up ensuring that you burn as many calories as possible without sacrificing strength. *** Notes : When performing the plank as your final ab exercise, you want to hold your position for 15 to 30 seconds followed by a rest period of 60 seconds.
Routine detail
Mon
Workout
Est. 108 min
22 exercises
Leg Raise
1 Set x 12 Reps
Leg Pull-In
1 Set x 12 Reps
Crunch
1 Set x 12 Reps
Air Bike
1 Set x 12 Reps
V-Up
1 Set x 12 Reps
Rotational Crunch
1 Set x 12 Reps
Plank
1 Set
Leg Raise
1 Set x 12 Reps
Leg Pull-In
1 Set x 12 Reps
Crunch
1 Set x 12 Reps
Air Bike
1 Set x 12 Reps
V-Up
1 Set x 12 Reps
Rotational Crunch
1 Set x 12 Reps
Plank
1 Set
Leg Raise
1 Set x 12 Reps
Leg Pull-In
1 Set x 12 Reps
Crunch
1 Set x 12 Reps
Air Bike
1 Set x 12 Reps
V-Up
1 Set x 12 Reps
Rotational Crunch
1 Set x 12 Reps
Plank
1 Set
Elliptical Training
3 Sets
Tue
Workout
Est. 137 min
8 exercises
Treadmill Running
1 Set
Air Bike
3 Sets x 16 Reps
Reverse Crunch
3 Sets x 16 Reps
Jackknife Sit-Up
3 Sets x 16 Reps
Dumbbell Side Bend
3 Sets x 16 Reps
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Elliptical Training
1 Set
Wed
Workout
Est. 108 min
22 exercises
Leg Raise
1 Set x 12 Reps
Leg Pull-In
1 Set x 12 Reps
Crunch
1 Set x 12 Reps
Air Bike
1 Set x 12 Reps
V-Up
1 Set x 12 Reps
Rotational Crunch
1 Set x 12 Reps
Plank
1 Set
Leg Raise
1 Set x 12 Reps
Leg Pull-In
1 Set x 12 Reps
Crunch
1 Set x 12 Reps
Air Bike
1 Set x 12 Reps
V-Up
1 Set x 12 Reps
Rotational Crunch
1 Set x 12 Reps
Plank
1 Set
Leg Raise
1 Set x 12 Reps
Leg Pull-In
1 Set x 12 Reps
Crunch
1 Set x 12 Reps
Air Bike
1 Set x 12 Reps
V-Up
1 Set x 12 Reps
Rotational Crunch
1 Set x 12 Reps
Plank
1 Set
Elliptical Training
3 Sets
Thu
Workout
Est. 138 min
8 exercises
Treadmill Running
1 Set
Air Bike
3 Sets x 16 Reps
Reverse Crunch
3 Sets x 16 Reps
Jackknife Sit-Up
3 Sets x 16 Reps
Dumbbell Side Bend
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Plank
3 Sets
Elliptical Training
1 Set
Fri
Workout
Est. 108 min
22 exercises
Leg Raise
1 Set x 12 Reps
Leg Pull-In
1 Set x 12 Reps
Crunch
1 Set x 12 Reps
Air Bike
1 Set x 12 Reps
V-Up
1 Set x 12 Reps
Rotational Crunch
1 Set x 12 Reps
Plank
1 Set
Leg Raise
1 Set x 12 Reps
Leg Pull-In
1 Set x 12 Reps
Crunch
1 Set x 12 Reps
Air Bike
1 Set x 12 Reps
V-Up
1 Set x 12 Reps
Rotational Crunch
1 Set x 12 Reps
Plank
1 Set
Leg Raise
1 Set x 12 Reps
Leg Pull-In
1 Set x 12 Reps
Crunch
1 Set x 12 Reps
Air Bike
1 Set x 12 Reps
V-Up
1 Set x 12 Reps
Rotational Crunch
1 Set x 12 Reps
Plank
1 Set
Elliptical Training
3 Sets
Sat
Workout
Est. 138 min
8 exercises
Treadmill Running
1 Set
Air Bike
3 Sets x 16 Reps
Reverse Crunch
3 Sets x 16 Reps
Jackknife Sit-Up
3 Sets x 16 Reps
Dumbbell Side Bend
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Plank
3 Sets
Elliptical Training
1 Set
Sun
Workout
Est. 138 min
8 exercises
Treadmill Running
1 Set
Air Bike
3 Sets x 16 Reps
Reverse Crunch
3 Sets x 16 Reps
Jackknife Sit-Up
3 Sets x 16 Reps
Dumbbell Side Bend
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Plank
3 Sets
Elliptical Training
1 Set
