10 WEEKS TO FITNESS DAY 28 and we are absolutely kicking our tails today.  With two days of rest from heavy lifting I hope you bring a buddy because today you are going to need some extra support.  Our legs are going to feel like jello, good jello and cardio is going to be a challenge, but its going to be worth every rep!  Today we are will be doing 12 to 6 sets ranging from 5-30 reps.  So as you go up in reps you may need to go down in weight and as you go down in reps you will want to go up in weight, otherwise known as pyramids.  So here is how this is going to work, when you do the 12 sets(30,25,20,15,10,5,5,10,15,20,25,30 reps) you will go through the first 6 sets as much as you can without a resting until you have completed the first 6 sets.  Then rest for about 2 minutes, stretch, stay hydrated and then get back at it to finish the last 6 sets.  When you do the exercises with 6 set only(30,25,20,15,10,5 reps) (5,10,15,20,25,30 reps) you will go straight through without resting until the entire set is completed.  You can do this so make sure you stay hydrated and stretch well because your legs are going to be hammered in the best way possible when you are done.

Let’s Get Ten-Acious

(Example exercises below)

Congrat!! Today was a BIG day and you should be proud of yourself.  Lots of sets and reps to make our legs burn and firm.  Make sure to pound your protein shake and DON”T skip out on cardio.  Today we will be running 45 minutes!  FFD

BE SURE TO VISIT ALL OF THE DAYS IN THE WORKOUT (in case you missed one):  

Day 1: 10 WEEKS TO FIT-DAY 1: LEGS AND ABS

Day 2: 10 WEEKS TO FIT-DAY 2: SHOULDERS & ABS

Day 3: 10 WEEKS TO FIT-DAY 3: CHEST & TRICEPS

Day 4: 10 WEEKS TO FIT-DAY 4: BICEP & ABS

Day 5: 10 WEEKS TO FIT-DAY 5: BACK

Day 6: 10 WEEKS TO FIT-DAY 6: ACTIVE REST

Day 7: 10 WEEKS TO FIT-DAY 7: ACTIVE REST 2

Day 8: 10 WEEKS TO FIT-DAY 8: LEGS

Day 9: 10 WEEKS TO FIT-DAY 9: CHEST & TRICEPS

Day 10: 10 DAYS TO FIT-DAY 10: SHOULDERS

Day 11: 10 WEEKS TO FIT-DAY 11: BACK & ABS

Day 12: 10 DAYS TO FIT-DAY 12: BICEPS

Day 13:10 DAYS TO FIT-DAY 13: ACTIVE REST

Day 14: 10 WEEKS TO FIT-DAY 14: ACTIVE REST 2

 Day 15: 10 WEEKS TO FIT-DAY 15: LEGS

 Day 16: 10 WEEKS TO FIT-DAY 16: CHEST & ABS

Day 17: 10 WEEKS TO FIT-DAY 17: BACK

Day 18: 10 WEEKS TO FIT-DAY 18: SHOULDERS & ABS

 Day 19: 10 WEEKS TO FIT-DAY 19-BICEPS & TRICEPS

Day 20: 10 WEEKS TO FIT-DAY 20: ACTIVE REST RUNNING/ABS

Day 21: 10 WEEKS TO FIT-DAY 21: ACTIVE REST 2  

Day 22: 10 WEEKS TO FIT-DAY 22: LEGS

Day 23: 10 WEEKS TO FIT-DAY 23: SHOULDERS & TRICEPS 

Day 24: 10 WEEKS TO FITNESS-DAY 24: CHEST & BICEPS

 Day 25: 10 WEEKS TO FITNESS-DAY 25: BACK & ABS

 Day 26: 10 WEEKS TO FITNESS-DAY 26:

Day 27: ACTIVE REST, KETTLEBELLS