Fit2B™ Advancing Workout Path

If you are “fit to be” advancing beyond the beginner stages of fitness, and your diastasis is well on its way to healing, then this workout path is just what you need to continue your journey of strength and endurance. Perhaps you have been working out for a while, and you feel like you’re in pretty good shape, and you’re ready to bump up your intensity a couple of notches. Well, Bethany puts her degree in Exercise and Sport Science to work for you in this 6-week exercise regimen, plotting out a path that will tone and tighten trouble areas while helping you set lifelong routines. Each week has a goal; try to accomplish that goal by the end of the week, not all in one day. If you have an off week, that’s okay. Just go back one week and keep going from there. Note: All workouts in this pathway are now TummySafe even if not marked with a “TS”.

WEEK 1 GOAL: Two Fit2B Studio Workouts + One Daily Double + Bonus

In sports, daily doubles refer to practice sessions that take place twice per day.

Studio Workout One: Go for a 5-10 minute walk then do “Pilates in Pajamas” – Total: 30 minutes

Studio Workout Two: DoPeaceful Blend– Total: 40 minutes

Daily Double: Do TS Transitions” to warm up. Then do “Wall Workout” with guest instructor, Kelly Dean. – Total: 25 minutes

BONUS: Accomplish some medium-intensity cardio training for 25 minutes on two additional days. If you have a treadmill or elliptical or rower at home, you could utilize those, but if you don’t then going for a brisk walk or light jog will be just fine. You could also lump a lot of housework all together for 25 minutes: vacuum, mop, dust the high places, scrub the counters…

WEEK 2 GOAL: Four Fit2B Studio Workouts

Warming up is a great way to tack some extra time and calorie-burning onto your workout.

Warming up can be as simple as a 5-10 minute walk, playing with a pet or your kids, or doing some housework.

 Studio Workout One: Warm-up for 5 minutes then doYoga & Pilates Blend I– Total: 25 minutes

Studio Workout Two: Walk for 10-15 minutes then do “Kelly’s Floor Core Workout” – Total: 25 minutes

Studio Workout Three: Warm-up for 5-10 minutes then do “Weighted Warriors” – Total: 30 minutes

Studio Workout Four: Warm-up for 10 minutes then do “TS Insane Upper Body” – Total: 25 minutes

WEEK 3 GOAL: Three Studio Workouts + 1 Daily Double

Studio Workout One: Warm-up for 5-10 minutes then do “Balanced” – Total: 25 minutes

Studio Workout Two: Warm up for 5-10 minutes then do “Ultimate Upper Body” – Total: 25 minutes

Studio Workout Three: Warm-up for 3-5 minutes then do “Tabata Ball Workout” – Total: 30 minutes

Daily Double: Warm-up for at least 5 minutes then do “Insane Upper Body” & “Totally Transverse II

BONUS: Try to accomplish some medium-intensity cardiovascular training for 30 minutes on two additional days. Call a friend to join you and help pass the time!

WEEK 4 GOAL: Three Studio Workouts + One Wellness Day

A wellness day is one where you do a studio workout and some good cardio training all in one day!

Sounds challenging, right? Isn’t that the point?

Studio Workout One: Warm-up for 5-10 minutes then do “Pilates & Yoga Loaded I” – Total: 25 minutes

Studio Workout Two: Do “Chair Pilates” as a warm-up then do “Backside Burner II” – Total: 30 minutes

Studio Workout Three: Warm-up for 5-10 minutes then do “Rockin’ Yoga & Pilates” – Total: 30 minutes

Wellness Day: Checkout “Defining Deltoids” & Do 20-30 minutes of cardio! You don’t need to do it all at once. If you do choose to do it all at once, do the cardio first as a warm-up. If you do separate them, warm-up for at least 5 minutes before doing the arm workout.

BONUS: Do your best to do at least one (maybe two) 30-minute medium-intensity cardio sessions.

WEEK 5 GOAL: Three Studio Workouts + One Daily Double + One Wellness Day

You are getting stronger, but keep going at your own pace and listening to your body.

If this week looks too challenging, repeat week three. Only move forward when you feel ready.

Studio Workout One: Do “Functional Workout I“- Total: 30 minutes

Studio Workout Two: Warm-up for 5 minutes then do “TS Gentle Blend” – Total: 35 minutes

Studio Workout Three: Warm-up for 5 minutes then do “TummySafe Kickboxing” – Total: 30 minutes

Wellness Day: Do “Simply Stretching” before or after a 15-30 minute walk/jog. If you do not consider yourself a runner, try intervals of walking for two minutes and jogging for 30 seconds, and then work up to jogging for two minutes and walking for 30 seconds.

Daily Double: For an abdominal double-whammy do both “Totally Transverse” and “Love Handles Lost

Remember to keep your navel pulled to your spine during all ab work. If you cannot keep your navel pulled to your spine, please utilize our Tummy Safe workouts.

WEEK 6 GOAL: Three Daily Double Workouts + Bonus

Daily Double One: Warm-up then do “Yoga 4 Runners” and “Jump Change” – Total: 30 minutes

Daily Double Two: Do “Weighted Warriors” and “Kelly’s Core Cardio” – Total: 35 minutes

Daily Double Three: Warm-up then do “Wall Workout with Beth” and “Hold It!” – Total: 30 minutes

Bonus: Do some harder cardiovascular training for 20-25 minutes on two additional days. Try interval training to pass the time by going hard for one minute followed by lighter work for a minute.

If you finish completing this Fit2B Advancing Path, but you still don’t feel ready to progress to the next path, consider repeating the last two weeks. 

  Move on to the Fit2B Challenged pathway    This bloger designed her own Fit2B program!    Print out this 5-week plan by another member! 

Have you put together your own Fit2b workout schedule? Send us the link or copy and we’ll put it here and make you famous!

 

Comments are closed.