Chelsea 4Day HIIT
Cutting
Beginner
Body
Plan Details
The Chelsea 4Day HIIT routine by AngieFattig is a 5 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
This routine has 5 different routines; however only 4 will be required weekly. Day 4 Routines are for you to complete on-your-own either at the gym or at home. The Aquatic Routine will not need to be logged on JEFIT you will instead follow the magnetic template. This program will build muscle for arms and glutes, maintain all other muscles, and cut on obliques, and inner thighs. Continue this program for at least 6-12 weeks progressing the challenge every week by increasing reps and weights. Water Requirement: 80oz/day or 4.5gallons/week Nutrition Requirements: additional 1400 calories per week. Recommended zig zag calorie deficit for weight loss: (1800-2600 intake daily) Protein: (100-120grams) Fat: (25-100grams) Carbs: (20-120grams)
Routine detail
Day 1
Going Higher
Est. 36 min
7 exercises
Indoor Cycling
1 Set
Pull-Up
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Sit-Up
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 2
Aquatic Routine
Est. 31 min
1 exercise
Swimming
1 Set
Day 3
Pulling Through
Est. 32 min
6 exercises
Step Machine
1 Set
Kettlebell Sumo High Pull
3 Sets x 10 Reps
Kettlebell One-Arm Swing
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 4
GymAlone
Est. 41 min
8 exercises
Barbell Hip Thrust
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Jackknife Sit-Up
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Boxing
1 Set
Day 4
HomeAlone
Est. 43 min
14 exercises
Jump Squat
1 Set x 10 Reps
Leg Swing
1 Set x 10 Reps
Arm Circles
1 Set x 10 Reps
Side Angle Pose With Rotation
1 Set x 10 Reps
high knees
1 Set
Forearm Plank with Hip Abduction
1 Set x 10 Reps
Bridge
3 Sets
Roll-Ups
3 Sets x 10 Reps
Mountain Climber
3 Sets
Bench Push-Up
3 Sets x 8 Reps
Bird Dog
3 Sets x 10 Reps
Hip Extension (Standing)
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Bench Leg Raise (Supine)
3 Sets x 10 Reps
