GIRLFIT 6 WEEK
FITNESS
CHALLENGE
MOVE IT, LOSE IT
AND BECOME
GIRLFIT
Good morning Girlfitter you are going to have an amazing body and my
team and I are going to do our best to get you there and keep you
there. Welcome to the 6 week Fitness Challenge! You need to stay
focused and work hard. My aim is for you to have a body that sets the
standard rather than one that follows. The program is serious and
needs dedication. You need to take your body out of its comfort zone.
We need to tone and shape your upper body and sculpt you lower body.
To access lower body fat, we need to introduce interval training. This
is taxing but will get results. It involves short, strong bursts of
cardiovascular activity. Remember nothing comes easy.
Your cardio will be a combination of stair climbs, sprints, walk/jog/run,
skipping, I am going to keep your body guessing what we are doing, so
it burns fat at an optimum level.
You have a circuit weight program which you do either in the morning
or evening on the opposite days to Girlfit and as you can see you have
a cardio session on the same day either morning or night!!Its a full on
program but commit and you will achieve the results!
I have no doubt that you will achieve your goals. Attack it with
vengeance and believe that you will succeed before you start. Hold a
picture in your mind of what you want to look like and feel like and
work towards making it a reality!!! Go Girl!!
Your challenge begins with FITNESS CHALLENGE and at the end of the 6 weeks you
will repeat the challenge!!
Print this program and write your results in!
Date:
Weight
Height
BMI
Body Fat%
Girth Measurements
Shoulders
Chest
Arms R
Hips
Thighs R & L
Calf R
Beep Test
Stair Climb 3 min
Push Up 1 min
Crunch 1 min
&
L
& L
Belly
IT’S TIME……TO ACT…….TO CHANGE….TO BE
COMMITED TO YOURSELF
WEIGHT CIRCUIT
Go through this circuit 3 times i.e. 3
sets of each exercise
Skipping
100 reps
Stationary Lunges
12 -15 reps ea Leg
Squats
12-15 reps
Bicep Curls
12-15 reps
Tricep Dips
12-15 reps
Tricep Kickbacks
Tricep Pushups
12- 15 reps ea arm
5 reps
Shoulder Overhead Press 12- 15 reps
Shoulder Side Raise
Chest Press
12- 15 reps
12-15 reps
Pushup
15 reps
Bicycle Crunch
25 reps
Scissors
25 reps
Crunch
Hover
25 reps
20 sec hold
STRONG……..LEAN……….POWER
Week 1 THE CHALLENGER
First week in and the heat is on straight away!!! Cardio and
weight training to stir your body up and take it out of its comfort
zone!Take your body to a new level…….if you can’t jog yet power
walk and jog the intervals……you will slowly get there!!
“You’ve got to get up every morning focused, determined
and go to bed feeling satisfied that you have
accomplished your goal for the day” Nicola Taylor
As you can see you have Girlfit available every day to you at 4
different locations and times. I need you to commit to 3 Girlfit
sessions per week and on the alternate days the exercise that I
have prescribed!
Start day Monday
Day 1 GIRLFIT
Day 2 GIRLFIT
Day 3 GIRLFIT
Day 4 GIRLFIT
Day 5 GIRLFIT
Day 6 GIRLFIT!!
Day 7 Rest- Day Off and relax. Congratulations week one down!
The days you don’t do GIRLFIT this is your program:Both am and
pm training!!!You can do the weight circuit in the morning and
the cardio in the evening or vice versa!!
Weight Circuit
**Power walk 45 minutes
Weight Circuit
**Stair climb 20 minutes followed by 15 min powerwalk
Weight Circuit
**30 min power walk
COURAGE….COMMITMENT…DETERMINATION
Week 2 The Commitment
A wicked week of resistance training at home. At Girlfit cardio
and boxing is on the agenda. I want you to lift slightly heavier
weights and feel the fatigued set in towards the last couple of
repetitions. A 10 minute hard jog straight after your circuit!!
I have no doubt that you will achieve your goals. Attack it with
vengeance and believe that you will succeed before you start.
Hold a picture in your mind of what you want to look like this
summer and work towards making it a reality!!! Go Girl!!
“You’ve got to get up every morning focused, determined
and go to bed feeling satisfied that you have
accomplished your goal for the day” Nicola Taylor
Day 8
GIRLFIT
Day 9
GIRLFIT
Day 11 GIRLFIT
Day 12 GIRLFIT
Day 13 GIRLFIT!!
Day 14 Rest- Day Off and relax. Head to the beach-spend some
time with your family and access your last two weeks.
Opposite Days to Girlfit AM/PM
Weight Circuit
**Stair Climb 20 minutes. Fast up and walk back down.Finish
with a 15 min power walk
Weight Circuit
**Walk/Jog 25 minutes vary your pace
Weight Circuit
**Walk/Jog 30 minutes
INFECTIOUS ……INSPIRE…….POSITIVE
ATTITUDE
Week 3 The Hills
Did I say Hills!!!!Hill training to burn, burn, burn!! Take
control, move forward and keep thinking higher the
heart rate-more you burn!!More you burn the more you
will love your body and worship it!!
“You’ve got to get up every morning focused, determined
and go to bed feeling satisfied that you have
accomplished your goal for the day” Nicola Taylor
Day 8
GIRLFIT
Day 9
GIRLFIT
Day 10 GIRLFIT
Day 11 GIRLFIT
Day 13 GIRLFIT!!
Day 14 Rest- Day Off and relax. Take a nice e long walk with
your loved ones and enjoy a long Hot Bath with some beautiful
oils. You are half way through……….having fun?????
Opposite Days to Girlfit AM/PM
Weight Circuit
**15 min jog 15 min powerwalk
Weight Circuit
**Find a steep Hill 10 Hill repeaters jog up…..Walk
Down
Weight Circuit
** 30 minutes walk/jog/run
10 min Power Walk 10 min jog 10 min run
LOVING LIFE…….CONTENT………ENERGY TO
BURN
Week 4 Hi Energy
A massive fat burning week!!!!Cardio burn……Cardio
Peak!!
How’s the diet going……sticking to the plan!!
“You’ve got to get up every morning focused, determined
and go to bed feeling satisfied that you have
accomplished your goal for the day” Nicola Taylor
Day 8
GIRLFIT
Day 9
GIRLFIT
Day 10 GIRLFIT
Day 11 GIRLFIT
Day 12 GIRLFIT
Day 13 GIRLFIT!!
Day 14 Rest- Day Off and relax. Treat yourself to a massage or
facial and take some time for yourself……..a reward for all of your
hard work.
Opposite Days to Girlfit AM/PM
Weight Circuit
**Sprint Work…..Head to the oval. 5 x 100 m sprints….2 x 200 m
sprints…..1 x 400 m sprints repeat twice
Weight Circuit
**Hit the rope. 20 Skips 20 Mountain Climbs x 5
20 skips 10 pushups x 5
20 skips 10 squat jumps x 5
20 skips 10 Butt Flicks x 5
Finish with a 10 min jog
Weight Circuit
**25 min run 5 min warm-up 20 min every 2 min 30 sec out of
your comfort zone 30 sec recovery 5 min cool down
FOCUS……..LOSE THE EXCUSE………..MOVE
FORWARD
Week 5 Fitter and Harder
You are stronger……..you are a woman who can achieve
anything!!You are fitter and ready to tackle the biggest
week of the challenge!!GO GIRL!!!!
“You’ve got to get up every morning focused, determined
and go to bed feeling satisfied that you have
accomplished your goal for the day” Nicola Taylor
Day 8
GIRLFIT
Day 9
GIRLFIT
Day 11 GIRLFIT
Day 12 GIRLFIT
Day 13 GIRLFIT!!
Day 14 Rest- Day Off and relax. Treat yourself to a massage or
facial and take some time for yourself……..a reward for all of your
hard work.
Opposite Days to Girlfit AM/PM
Weight Circuit
**20 min stair climb….go every 2nd step….at the top 10 pulsing
squats….at the bottom 5 pushups 15 sec recovery and repeat
Weight Circuit
**Find a Step and your skipping rope
20 skips 20 step ups x 5
20 skips 10 tuck jumps x 5
20 skips 20 scissors x 5
Finish with a 10 min jog
Weight Circuit
**Hill Sprints x10 Sprint up and walk/jog down
WOMAN ON A MISSION……..YOU CAN ACHIEVE
ANYTHING
Week 6 Home Straight
Your last week and hopefully now you are infected with
life and your beautiful body. You have worked so hard
and deserve the very best that life can give.
You’ve got to get up every morning focused, determined
and go to bed feeling satisfied that you have
accomplished your goal for the day” Nicola Taylor
Day 8
GIRLFIT
Day 9
GIRLFIT
Day 11 GIRLFIT
Day 12 GIRLFIT
Day 13 GIRLFIT!!
Day 14 Rest- Day Off and relax. A nice rewarding dinner with
your family and loved ones should be on the cards as you have
achieved an amazing result and you need to
celebrate!!Congratulations…..I pleased to have you officially
GIRLFIT!!!
Opposite Days to Girlfit AM/PM
Weight Circuit
**60 minute power walk …..Intensity on the hills
Weight Circuit
**Oval…..10 x 100 m sprints….drop to a 20 sec hover in between
each sprint..........5 x 200 m sprints........5 pushups between each
sprint.......1 x 400 m hard run
Weight Circuit
**Hill Sprints x 10 …….Sprint up and jog down……finish with a 10
min jog
HEALTHY..DETERMINATION..SUCCESSION
CONGRATULATIONS YOU
HAVE MADE IT!!!
YOU SHOULD BE PROUD OF
YOURSELF,YOUR
COMMITMENT AND NOW ITS
TIME TO ADORE YOUR BODY
AND LIvE LIFE……..Nicola x
SUCCESS =HAPPINESS