5 WEEKS TO GET FIT CHALLENGEFitness Tips, Workout Index | 49 comments 5 WEEKS TO GET FIT CHALLENGE5 Week Fit Challenge: Day 1-CHEST5 Week Fit Challenge Day 2-ARMS5 Weeks to Get Fit Challenge Day 4-BACK5 Weeks To Get Fit Challenge Day-5 Shoulders5 Weeks To Get Fit Challenge Day 6-LEGS5 Weeks To Get Fit Challenge Day 8-CHEST/ABS5 Weeks To Get Fit Challenge Day 9-ARMS5 Weeks To Get Fit Challenge Day 11-BACK5 Weeks To Get Fit Challenge Day 12-SHOULDERS5 Weeks To Get Fit Challenge Day 13-LEGS5 Weeks To Get Fit Challenge Day 15-Shoulders & Triceps5 Weeks To Get Fit Challenge Day 16-BACK5 Weeks To Get Fit Challenge Day 18-CHEST & BICEPS5 Weeks To Get Fit Challenge Day 19-LEGS5 Weeks To get Fit Challenge Day 20-SHOULDERS5 Weeks To Get Fit Challenge Day 22-Chest & Biceps5 Weeks To Get Fit Challenge Day 23-BACK5 Weeks to Get Fit ChallengeDay 25- LEGS & ABS5 Weeks To Get Fit Challenge Day 26-Biceps & Abs5 Weeks To Get Fit Challenge Day-27 Shoulders & Triceps5 Weeks To Get Fit Challenge Day 29-CHEST5 Weeks To Get Fit Challenge Day 30-BACK5 Weeks To Get Fit Challenge Day 32-ARMS5 Weeks To Get Fit Challenge Day 33-LEGS5 Weeks To Get Fit Challenge Day 34-SHOULDERS Take this 5 Weeks To Get Fit Challenge and see what you can do! All the workouts and videos to help you are listed below. Get fit for the Summer!!PRINTABLE My Latest Videos OR Bookmark(0)Please login to bookmarkDisclaimer: Individual results vary. Please contact a physician to ensure physical activity is right for you.49 Comments Michelle Barnes on July 7, 2015 at 8:56 am Hey Shannon, I am just finishing up the 6 week summertime slim down and I have to say what a workout! I thoroughly enjoyed it. It pushed me and kept me motivated the entire time. I looked forward to each and every workout. I plan on starting the 5 week when I finish with the 6 week. I just wanted to give you a great big Thank You for your postings! I look forward to your future workouts! Reply fitnessfooddiva on July 7, 2015 at 9:08 pm Michelle!! HI! I am so happy to hear the program was able to inspire you and motivate you. It shows alot of hard work and dedication on your part and that is awesome!! Thanks you for following along and for your sincere comments. Let me know how the 5 week program goes for you or if there is anything you would like me to improve on or do more of in the videos to come? Shannon 🙂 Reply Beth on July 12, 2015 at 7:45 pm New to lifting and wanted to let you know that your blog is PERFECT. The information is presented in such a way that even a complete newbie can follow. The only question I have is: what is a fast absorbing protein drink? I plan to start the five week workout tomorrow, I can’t wait to get to the gym! Reply fitnessfooddiva on July 12, 2015 at 10:06 pm Beth!! First of all, I am so happy to hear you are new to lifting and are finding these workouts helpful. I know the gym itself can be overwhelming and then trying to figure out what to do at the gym can make your head spin. You are going to love lifting weights, it brings so much strength both physically and mentally. I am so happy for you!! So as far as a fast digesting protein I like to use a WHEY protein, there are tons of brand, but you want to get a good one. I like the brand Dymatize and the product is Iso 100 whey protein, whereas, Casein is a slow digesting protein I like to drink after I lift and before I go to bed. I hope this helps, and let me know if you have any other questions!! Shannon 🙂 Reply Beth on July 13, 2015 at 6:10 am Shannon – Thanks for the reply, I this from Amazon as soon as I got to the office. i did the first workout this morning and I actually felt like I belonged in the free weight area of the gym and now I just feel like Wonder Women! Looking forward to Day 2. Reply Karey Meehan on August 4, 2015 at 6:17 am Shannon- I am on day 11 of the 5 week challenge and I just have to tell you that I am LOVING this challenge! I can already see gains in my arms especially. I am so happy I found your blog. Keep inspiring and keep lifting! God Bless!! Karey M. Reply fitnessfooddiva on August 4, 2015 at 7:50 pm Karey! Thank you so much for dropping by and leaving such an encouraging message!! I really appreciate it and am so happy to hear you are enjoying and seeing results from the workouts!! Shannon 🙂 Reply Lina on August 6, 2015 at 8:47 am I just wanted to stop by and thank you for such an amazing blog, I am currently on day 9 of the 5 week challenge and I’m loving it so much I finally have somthing to look forward every day at the gym and I can’t thank you enough for that. I hope you having a great day and God bless you. Reply fitnessfooddiva on August 7, 2015 at 6:59 pm Lina!! Thank you so much, but I am so happy to hear you are enjoying the workouts. If you ever have any questions or recommendations for something you would like to see or work on please let me know.Shannon 🙂 Reply Karey on August 13, 2015 at 11:00 am Shannon, I notice that you don’t have a lot of ab work included I n the 5 week challenge. Is there a reason for that? I typically try to work my abs about 4-5 times a week because I am really trying to get a stronger, more defined core. I realize that diet has a lot to do with seeing the definition as well so I have cleaned that up even more since beginning this challenge. Any advice? Reply Tiffany on October 25, 2015 at 11:38 am How much cardio do you do with this workout each day? And what do you do Reply fitnessfooddiva on October 25, 2015 at 9:31 pm HI Tiffany! I do 45 minutes of cardio and each day. In each post for each day I generally will say how much and what I am doing for cardio. I hope that answers your question!Shannon 🙂 Reply Victoria on December 1, 2015 at 9:31 am Hey I’m gunna be starting this today but I was wondering if you have any meal plan suggestions I’m not sure what to put together or how much thanks Reply Victoria on December 1, 2015 at 9:32 am Hey I’m starting this today but I was wondering if you had any meal plan suggestions I’m not sure what all to put together and how much Reply Christina on December 1, 2015 at 1:40 pm Hi Shannon!Can this workout be done with Saturday and Sunday as rest days? Weekends are pretty hectic, but I don’t mind going Monday – Friday.Thanks!! Reply fitnessfooddiva on December 2, 2015 at 7:03 pm Christina!! Yes, this can absolutely be done with the rest days on the weekend, do what works best for you. Weekends do get hectic for sure!Shannon 🙂 Reply Dee on January 16, 2016 at 5:21 pm Hey Shannon, Doing your awesome program at the moment. How many calories do you recommend I consume to get the best of the program? Reply Natasha B :) on January 22, 2016 at 8:14 am Hey Shannon I just want to say this is the first time I have stuck to a diet for more then a week and going to the gym religiously! I love the work outs I finished day 5 today on the 5 weeks to get fit and am looking forward to legs tomorrow! I have no upper body strength but have come a long way since day one ???? i even got a compliment today from another gym goer that said she had been watching me and I’m doing good! That added a boost to my feelings! I have a couple questions 1. I am a thicker girl (29 yo 5’7″ 227 lbs) I carry a lot of my weight in my belly 🙁 I don’t have a pre work out drink nor an end workout drink is there a reasonable priced mix I can use! I have changed my diet for the past 3 weeks (I start with one thing at a time) so 2 weeks to get my diet a ton better I am from and live in the south (nc) we are big on fried food and sweet tea also I used to drink a ton of soda (6 cans a day easy!) I have not had any fried food for 3 weeks and I cut back the first two weeks to allowing myself to have one can of brisk tea a day for two weeks but I haven’t had any of it for the past week just lemon water and a couple other detox waters. I lost 10 lbs the first two weeks with just a change in diet. I started the gym 5 days ago and want to see more loss then a lb or two a week I haven’t followed the exact cardio that you do I don’t know if that effects it or not but I have a bad knee and ankle so I have stuck to the elliptical 4-5 mph and the treadmill not running but walking at 3mph! I’ll add the stair climber next week! And being I haven’t been in a gym for 8-9 years I have been doing 30 min cardio instead of 45 but plan to up it slowly! I also do my cardio before lifting if you think I should change anything in the way I am doing this program can you let me know! I am trying my hardest! I just don’t wanna be let down with low results! Again thanks for posting these workouts! I plan on doing the 6 or 10 week program next! Reply fitnessfooddiva on January 22, 2016 at 1:29 pm Natasha!Girl.. you are an inspiration and I can feel your tenacity and hard work in all the things you have said and changed thus far in your life and I commend you for it. It is hard breaking away from habit, good or bad, but I definitely think what you have done is amazing. The sugar in soda alone can cause such havoc on our bodies, so I am so proud of you. I really think eliminating the sugars in your diet will help with your challenged areas and I am sure giving up fried food was hard too, but look how far you have come, seriously in such a short time!! KEEP IT UP. As far as a pre-workout I like an brand called Dymatize and the product is called Pursuit. It is not super expensive and it doesn’t make you jittery. I also love the Quest protein for a post workout shake. It comes in several flavors, or the Dymatize brand ISO 100. Both are really good. I think what you are doing with your cardio is right on. Ease yourself into a little bit longer as you can so you prevent any further injuries and increase your endurance. Don’t be frustrated if from time to time you plateau, it happens, just try and tweak a few things to confuse your metabolism. You may see big results at the start and then a little less the longer you go, but please, don’t get down and out and don’t give up.. It is normal. I know you want to loose weight fast, but by loosing it as a slower more controlled rate you will keep it off and learn to adapt to the new healthier lifestyle. Making it less enticing on going backwards. Stay strong and keep pushing yourself, you are doing a great job!! if you have anymore questions please feel free to write me.Shannon 🙂 Reply Natasha B :) on January 22, 2016 at 3:44 pm Thanks 🙂 Shannon Reply Sandra Riendeau Davis on January 30, 2016 at 3:37 pm You girl are the bomb! tomorrow is my last day of the 5 weeks to get fit! I loved this challenge. I never missed a day. Even when my car broke down I rode my bike 4 miles to the gym and back. Ive lost 15 pounds. But I wish I took my measurements insted. I still have 40 pounds to lose and I really think I can do this! On Monday im starting the 10 week challenge..thank you again 🙂 Reply fitnessfooddiva on February 1, 2016 at 8:41 pm Sandra!! 15 pounds!!! Way TO GO GIRL!! You are the BOMB. That is so exciting. Thank you for sharing and I know you will make it to your goal, of course you can do it!! The 10 weeks is going to be fun, enjoy it and keep up the positive attitude and hard work!!Shannon 🙂 Reply Sonya on February 4, 2016 at 5:50 am Hi Shannon, I would like to print out the 5 week challenge but the live link goes to the 10 week program.Thanks, Sonya Reply fitnessfooddiva on February 5, 2016 at 7:58 pm Sonya, try this! http://fitnessfooddiva.com/workouts/fitness-tips/5-weeks-to-get-fit-challenge-2/Shannon 🙂 Reply Christa on February 9, 2016 at 8:39 pm I love all of your workouts, I recommend them to EVERYONE! (: I just have one question, with each set do you stay at the same weight or go up in weight every set? Reply fitnessfooddiva on February 9, 2016 at 9:04 pm Christa,HI, you should try and go up in weight if you can, but if you can’t just do as many reps as you can at the heavier weight.Shannon 🙂 Reply Tracy Lamond on March 12, 2016 at 1:44 am Just finished the 5 weeks to get fit challenge following every excercise where I had the equipment. I absolutely loved that every session was different. Not only working different muscle groups but I didn’t realise there were so many exercises to build one area. I’ve really pushed myself with this plan and am now lifting way more than I could 5 weeks ago. The change in my definition is incredible and I’m so pleased with the results 😀 Looking for something different now to build my core and legs further. Reply fitnessfooddiva on March 12, 2016 at 12:45 pm Tracy!NICE WORK GIRL!! Way to hammer through the workouts and feel stronger and more defined. That is so awesome. I also love hearing you were able to make the equipment you had work with the exercises!! Keep up the great work, so proud of you!!Shannon 🙂 Reply Robin on March 28, 2016 at 12:55 pm Would love to print the 5 wk workout but I too can only get the 10-wk printable (from both links). Starting in the morning! Can’t wait! Reply fitnessfooddiva on March 28, 2016 at 4:49 pm Robin,Try this. http://fitnessfooddiva.com/workouts/fitness-tips/5-weeks-to-get-fit-challenge-2/ Reply Katherine on April 20, 2016 at 10:34 am I still cannot pull up the printable calendar. I have tried all the links in previous comments. Please help! I’m on day 3 and loving it so much already!! 🙂 Thank you so much for all your inspiration and information. Reply fitnessfooddiva on April 24, 2016 at 8:36 pm Katherine!Oh my gosh, So SORRY. Please try this and let me know!!! It should be correct now! http://fitnessfooddiva.com/workouts/fitness-tips/5-weeks-to-get-fit-challenge-2/Shannon 🙂 Reply Elizabeth Zuccarelli on April 21, 2016 at 7:18 pm Seriously you are awesome! Reply fitnessfooddiva on April 24, 2016 at 8:04 pm Elizabeth,Hi, So happy you like the workout!! and thank you for the uplifting message, it is truly appreciated!!Shannon 🙂 Reply Lauren on April 25, 2016 at 6:20 am Hey Shannon! I just finished the 5 weeks to get fit challenge (it took me 40 days rather than 34) But I just wanted to thank you for this! I love the workouts! I’ve never been confident lifting weights in the gym and I loved having everything outlined for me of what to do and how to do it! Some days I really had to dig deep to get the cardio in after lifting but pulling through and getting it done gave me a huge sense of accomplishment. I am definitely more toned throughout my body and really just feeling better overall. Today I am starting 28 days to shred with the meal plan. Again, thank you for what you do! Reply Azul on May 3, 2016 at 6:21 am HI Shannon, I’ve been doing your Five Week Challenge workout over and over since August and I’ve gone from 308 to today, 267 lbs. i was brand-brand new to weights, I studied you videos at nights so I knew what I was doing at the gym in the morning. I have a couple of questions, (1) sometimes I can’t do up to 20 reps because of muscle fatigue. Is it better to do 20 reps of the weight I can do, or 12 reps of heavier weights? (2), I want to incorporate more legs days simply because my legs are huge (still from a size 24 to 18 is good!). How many days a week can I safely work my legs? I plan on continuing the Five Week Challenge but I want to duplicate leg day. (3) Finally, would you ever consider posting a pre and post workout stretch program? There are so many online but I’m attached to you! I hope that’s not weird! Thank you so much for everything! Reply fitnessfooddiva on May 8, 2016 at 3:29 pm Azul!YOU ARE AMAZING!!! I am so, SO, SO happy for you and all you hard work and dedication..WOW!!! So as far as your questions go: 1) if you can’t do up to 20 reps that is ok, we want to reach muscle fatigue, that means you are working hard. If you feel more comfortable doing 12 reps at a heavier weight you can, but I would maybe alternate that from day to day. 2) Legs are a large muscle group and we all love to work them, but we need to give them rest in order to grow and change. I would only do legs twice a week and no more than that. Also make sure to space them out so they have 3 full days of rest in between. 3) I would absolutley do a pre/post stretch program. I am getting ready to add another workout to my collection, so I will add that into it, great idea and thank you so much for following allow, you are an inspiration!! Keep up the amazing work.Shannon 🙂 Reply Gigi on May 4, 2016 at 7:29 pm So I am on day 6 of my work out and I really did not like having a full rest day. I am on a meal prep diet so my boyfriend said cardio would not be a good active rest day for me. I am trying to lose inches but still gain muscle mass. What would be a beneficial active rest day for me? Reply fitnessfooddiva on May 8, 2016 at 3:20 pm GigiUnfortunately in order to gain muscle, you actually have to rest them and allow them to recover and repair or else you risk the chance of over training and not seeing any results. I know rest is hard when you have great goals to achieve, but truly a rest day is a good thing. I can only recommend some type of light circuit training hitting all the muscle groups with light weights if you really need to do something, but again if you don’t allow your body to recover you will not see muscle growth.Shannon Reply Mari on June 1, 2016 at 6:31 am Hi, I just want to tell you that I love your workout, I am finishing 5 weeks challenge this week. I just want to ask you what supplements and workout routine or diet plan would you recommend me, I’m been training for 6 months and had not noticed a big change. I noticed that I increased my muscles but I would like to star cutting. I don’t know what to do I am eating healthy and working out 7 days a week and I don’t notice a change in my body, just my resistance had improved. I would appreciate any advice. Thank you Reply fitnessfooddiva on June 20, 2016 at 2:29 pm Mari,Hi, so I would recommend giving your body a few rest days, it sounds like if you are working out 7 days a week you are over training which can actually hinder any results. You have to give your muscles time to recover and repair. I also would be interested in what you are eating? I know you said you were eating healthy, but sometimes we are not eating enough protein, or carbs to help build muscle to burn fat and calories. Don’t get too frustrated our bodies are amazing things and sometimes it takes a little time to get our metabolism going and seeing the results we want. Reply Stephanie on August 16, 2016 at 7:43 am Hello Shannon! I am on day 5 of the Get Fit Challenge and I was wonder, my off days are usually the weekends, is that ok? Even if I stick to eating healthy and maybe doing abs or squats on those days and I even play volleyball in the pool, would I still see the results at the end of my 6 weeks? Reply fitnessfooddiva on August 17, 2016 at 9:04 am Stephanie,yes it is fine that your off days are the weekends as long as you are getting all the workouts in, but it sounds like you are staying active. Yes stay with a good meal plan and you should have good results in the 6 weeks.Shannon 🙂 Reply Stephanie on August 19, 2016 at 12:12 pm Hi Shannon, thank you for answering my question! I have one more. If I were to jump around to workouts on the calendar, it would be ok, right? For example, I want to get more legs in, so on day 9 is arms and day 13 is legs, so the way I started that would be my Monday and Friday works out. Can I switch them to where I do the legs first and then the arms later in the week?Stephanie Reply Heidi on November 20, 2016 at 9:01 pm I am interested Reply fitnessfooddiva on November 20, 2016 at 9:03 pm Heidi,Hi, are you interested in becoming a team member? I would love to have you and think you would love the plans.Shannon 🙂 Reply Cindy on July 18, 2017 at 10:50 am Can the programs be done from home? Reply fitnessfooddiva on July 18, 2017 at 12:50 pm Cindy,It may be a little hard to do at home, unless you have the right equipment to substitute for certain exercises. but you can certainly try or I could off help for alternative exercises too. Reply Kari on July 18, 2017 at 2:40 pm I don’t want to go to a gym! Show me how to get these results from home! 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