Hey everyone, it’s that time again!! I am starting a 5 weeks to get Fit Challenge and I want you all to join in with me. My last workout program was a 10 week workout plan, so I am doing
OR
74 Comments
Trackbacks/Pingbacks
- 5 weeks to get Fit Challenge-Day 1: CHEST. **something to keep in mind when weight training, start off slow and start off small! Your form MUST be correct or else you'll hurt yourself! And too, ju… – Medics Online - […] Read more […]
- 5 weeks to get Fit Challenge-Day 1: CHEST. **something to keep in mind when weight training, start off slow and start off small! Your form MUST be correct or else you'll hurt yourself! And too, ju… – Teen Healths - […] (adsbygoogle = window.adsbygoogle || []).push({}); Read more […]
- 5 weeks to get Fit Challenge-Day 1: CHEST. **something to keep in mind when weight training, start off slow and start off small! Your form MUST be correct or else you'll hurt yourself! And too, ju… – Short Hair - […] Read more From Source (adsbygoogle = window.adsbygoogle || []).push({}); […]
Hi! Thank you for this incredible series. Do you do 1 set of each exercise in order or break them into groups or do all sets of one exercise before moving on?
Thanks!
Heather…
Thank you for your nice comments!! I do ALL the sets of one exercise then move on to the next exercise!!! Hope this helps.
:} shannon
Hi there, im going to start 5 week series.. but need to know what kind of pre and post workout drinks you suggest…
Thanks
Roop
Roop! So happy you are going to start the 5 week challenge. The pre-workout I like to take is called PRESURGE (fruit punch flavor) and the post workout shake I make using a mix of DYMATIZE ISO 100 and Quest (which has casein in it and stays in your system longer). Let me know if you have any other questions.
Shannon 🙂
I know dieting has a big impact on results; how often do you eat and do you eat any type of snack before or after exercising, other then the drinks?.
Esme! I try to eat some type of protein every 3 hours, but I don’t always get that opportunity because of work. I eat a lot of lean meat proteins and try not to eat too many carbs in the late afternoon and night. As far as snacks before I workout, most of the time I eat a banana, since I get up at 4:30am I don’t have time (or I should say can’t get up any earlier) to eat oatmeal or something with a little more substance and energy fueling. I do fine on the banana and pre-workout, but all our bodies and what we need are different. I do however make sure as soon as I am done with weight lifting I get my protein shake in before I go do cardio and I always eat a good breakfast. Shannon 🙂
Thanks for sharing this!!! You have a breakfast as well as your post work out shake? I usually just have a shake ????
Hi Bree,
Yes, I do have breakfast because I workout at 4:00 in the morning and drink my protein shake right after I lift, before I do my cardio so by the time I get home and get ready for work I need more protein to get me through my morning.
Shannon 🙂
I was wondering. How many pounds of weight do we start off with? I’m determined now. Please help. Starting with day 1. Thanks in advance.
Hi Ross!
I can’t specifically tell you what weights to start out with, but I can say start out with something that will allow you to feel the muscle being worked and starting to fatigue toward the end of your set, then increase or decrease the weight accordingly, but try and challenge yourself.
Shannon 🙂
Thanks Shannon for responding. I’m 5ft 8in. Tall 190 and wanting to get to 170lbs. But I’m ready to tone this thick body of mines. Your challenge stood out to me and feels attainable. Wish me luck!!
Good Luck and let me know how it goes!
Shannon 🙂
Hi Shannon!
I was thinking of starting your amazing 5 week challenge. You said for Day 1, you had 7 workouts, but I only see 6.. was there one you didnt post? Thanks!
Arlene! Hi, I am so sorry I did only post 6, and I did say 7. So I screwed up(whoops!), I am so sorry and thanks for asking… So just do the 6 exercises and I promise you will get a good workout.
Shannon 🙂
These are great Shannon! Keep them coming. I’m starting Monday… The beach is around the corner!!
PJ.. The Beach IS right around the corner! 🙂 Shannon.
This challenge looks like a perfect one for me. I’m just now going through and reviewing exercises, since I just now found out about your website…thanks Pinterest!! I’m going to begin tomorrow and I was wondering if you have a printable workout schedule/calendar that I can print, so I know what to work on each day? Thank you!
Misty, I don’t have a printable schedule at the moment, but I am working on one!!
Shannon 🙂
Hi Shannon! Love your videos 🙂 Going to start this 5 week fit challenge tomorrow! Please follow me on instagram to follow my fitness journey – vanessajadefit
thank you!
Vanessa! thanks so much. I started to follow you on IG!!
Shannon 🙂
Going to start the 5 week fitness challenge. Just joined a new gym. I’m excited ! Thanks for all the detailed work-out info. I hate going into a gym and not knowing what to use, how to use it or WHAT to do. Haha.
Ali!! You will love your new gym and I am so happy to hear you are starting the 5 week Challenge. It is intense and you will love it. I appreciate your comments and look forward to hearing back from you when you are all finished!!!
Shannon 🙂
I am beginning your five week program today and am really excited. I was wondering if you do cardio everyday and for how long? Are the rest days actual rest days or active rest days? I currently use Pure Protien as my after workout drink. Is that ok? Do you highly recommend a pre workout drink too? I have never added those or vitamin supplements so I am unclear about what is best. Thank you in advance for your help!
Lindsay!
Happy Monday, perfect day to start a workout program ;). I do cardio everyday for 45 minutes. 2 of the days will be active rest days, meaning I leave the weights alone and do cardio only. I don’t know much about Pure Protein, but I can suggest a really good Whey Protein that I have used since I did my figure competitions and that is Dymatize Iso 100. I use a pre-workout because it wakes me up and gets my blood flowing since I am at the gym at 5am, but if you are good without it and have the energy it is a personal choice. If you would like a recommendation on a pre-workout just let me know. I would recommend getting some glutamine either in capsule form or powder and some BCAA’s(which is a powder that I mix in with my water), they are both important in muscle recovery, repair and good hydration. If you have any other question please let me know, and I hope you enjoy the workouts!!
Shannon 🙂
I am so excited that I found you (through Pinterest)! I plan to start the 5 week challenge tomorrow. This is exactly what I need to break through this plateau. I have been working hard in the gym since November, but need to change things up and REALLY push myself. I can’t wait!
Karey!
I am so happy you found the workouts!! I know what it’s like to hit a plateau, it happens to us all. I hope you like the workouts!!!
Shannon 🙂
I’m so glad I too found you on punterest. My husband and I are starting this challenge today. I can’t wait to see what these workouts and determination will bring to my family’s health!!!
Janice! Hi, welcome. I am so glad you found me. Let me know how the challenge/workouts go, so happy to hear you and your husband are doing it together!
Shannon 🙂
Hey I started wid ur day 1. Thanks for detailed videos can u pls share the ab workout too thanks a ton 🙂
Avi! Hi, happy to hear you like the videos. what Ab workout would you like? The one I have posted on the blog? I can definitely send it to you if that is what you are wanting?
Shannon 🙂
Hey there this workout looks wonderful… but I am a bit over weight will this help me on my weight loss journey too?
Catherine! Hi! This will definitely help you, it will allow you to build muscle which ultimately burns calories/Fat. I hope you give it a try and if you have any questions please feel free to write and ask!!
Shannon:)
This looks like an awesome workout schedule! I’m excited to get started on it. I had a baby 6 months ago and easily lost the “baby weight” but I really need to tone up. I’m just wondering, since I am always on a time crunch at the gym, if I can’t get in the 45 minutes of cardio a day, is there a quicker alternative to get the same results? Should I maybe substitute another weight day with a full cardio workout? Thanks!
Melissa! Congratulations on your baby and loosing the baby weight so quickly! That is great. If you can do 30 minutes of a little more intense cardio or add some HIIT training that would be great too. I know 45 minutes can be a struggle to work in, but just continue with the weights and stay true to a good diet and you will be just fine. It sounds like you have done great so far and you may not need 45 minutes of cardio. The weights and meal planning will tone you up in know time.
Shannon 🙂
You look amazing!! Thanks for this incredible workout challege!!! I just found you so I’m starting today….
Salina!! Hi! Thank you so much,
I am so happy you are starting the 5 week Fit Challenge. I think you will really like it, if you have any questions please let me know!
Shannon 🙂
hey I’m starting your challenge today but i need help with a meal plan. I’m not sure what foods to do and how much
Victoria! Did you get the meal plans and options I emailed you last night?
Shannon 🙂
HI Shannon – I plan on starting your work out tomorrow and am really looking forward to it. I am pretty active and motivated generally on my own, but need to mix up my weight routine. I have not worked out with weights in over 6 weeks as I am just recovering from sciatica where my shin and big two went completely numb and I am struggling a bit to get my natural gait back. Do you have any thoughts on what I should do for cardio since I cannot really run? Each day we do cardio should it be some HIIT training? Also, what is the rationale for doing one major muscle per day vs. doing total body 3-4 times per week? Thanks for your help and expertise!
Essie!
I am so sorry to hear about your Sciatica, those injuries are know fun, but I am happy you are getting better! For cardio you can do HIIT training or since you cannot run I would recommend the elliptical on an incline and mod resistance to really burn fat or do the stair climber. You could also walk on an incline on the treadmill too. As for as the rationale behind working one muscle group a day is personal preferance. I like to concentrate on really working a particular muscle group and then giving it a rest and moving to another the next day. That is how I trained for my figure competitions and it has stuck with me. It is neither right or wrong, but what I like to do to really work a muscle group to fatigue. You can most definitely combined the workouts and shorten them to do full body 3-4 times a week. In the feature I may put together a workout program like that to change things up for myself too.
Shannon 🙂
Thanks for sharing this plan! I’m excited to start tomorrow in preparation for a Vegas trip in 6 weeks! I’m wondering if you do anything to warm up before lifting?
Melissa!
HI, Vegas…FUN! So I do stretch out, but I only spend about 2-3minutes doing so. Some people would probably cringe at that, so do what works for you. You can also do a quick 10 minute warmup on a piece of cardio equipment to get your body warm, but me personally I stretch and then get into my workout.
Shannon 🙂
Love your workouts! I’m wanting to lose belly fat.. Recommendations?! Thanks! -Elyse
Elyse! HI, thank you! So as far as “belly fat” what are your meals like? most of loosing weight around our midsection has a lot to do with what we are eating? Feel free to email me.
Shannon 🙂
Hi, Would you happen to have a app that we can DL so when we go to the gym we can lets say go to day 1 and it will show up with all the workouts we need to do at that moment? If no, that would be awesome!!!!
Melissa!
I don’t have an app, but you are not the first person who has asked me that, so my husband is going to look into it! Thanks for inspiring me to do more, I really appreciate it!!
Shannon 🙂
Thanks Shannon!! it would be an awesome app your workouts are very user friendly on a comp and I can understand them better as a newbie! I started yesterday well me and the BF with your 5 week one and it was ok to navigate on the phone but an app would be the ish! lol Looking forward to our next work out on Friday, we tried going for 45 mins on the stair master and only made it 5 mins lol I guess well have to build up to it lol The rest was great we even added some other leg stuff to the leg day one you posted.
Thanks for posting this and I will share your site!
Melissa
Thank you so much for all your hard work, not only in the gym as inspiration, but posting all your pics & videos of your workouts! I, too, am so happy to have found you on Pinterest! I have a quick question for you, if you would answer it, I would be very grateful! So, I see you have a 5 week challenge, 6 week challenge, and 10 week challenge. I’d like to know what the difference is in each one, and also which one would you recommend for me? I’ve been weight training and then doing 45 mins cardio for many years. Unfortunately, I have had to lay off my gym time significantly over the past year & a half. I am 5″6, and in my peak, was 135, with nice muscle. I am now 5″6, 150 lbs., and am barely getting 3 days in at gym. I know I’m weaker, but I also know that muscle has memory. I almost did a competition about 6 years ago, but within 4 weeks of the show, my husband and I had to move. I was so devastated. So, I know my way around a gym very well, and I also know the importance of getting your 45 min cardio sessions in as well….I did it that way the entire time I was training for a show, and it was working great! I am so excited to get started, but wanted your honest opinion as to which one would be best for me to start with, and again, the differences between each workout. What is the goal of each one, and what are the differences? I want to get my body tight, hard, and muscular once again.I have lost some of my muscle, and definitely want to get it back, high & tight! I’m not scared to put on muscle, or push myself hard at the gym. I want RESULTS. I will def look at all your recipes and other info as well. Thank you again for putting in all the hard work, you really do inspire and show people how to do it the right way! You look amazing! I will look forward to hearing back from you soon! Keep doing what you are doing, you can never realize the impact you have had on a lot of women!
Kimmie,
You sound like an amazing person and someone who knows what dedication and hard work is all about. Competitions are hard to train for and take a lot of time, so you should be so proud of yourself! In my opinion the 10 Weeks to Fit would be an excellent program for you. You go through a lot of reps by doing a lot of pyramids and it really strengthens and builds muscle. It is the longest of the workouts programs I have posted, and one of my faves. I always go back to it after doing a different program before I start something new. My other programs are a little shorter, but intense. I would definitely try the 10 weeks it will challenge your muscles, take you to fatigue, and add great muscle and strength.
Shannon 🙂
I’ve been wanting to find a plan to follow but nothing has stood out like this plan before. Thank you for the detailed, easy to follow plan! I’m excited to try it!! 🙂
Now that I look more on your website, I see multiple plans! Now I have to decide which to try. My plan is to start tomorrow!
Kaitlin,
I hope you find something you like!!! 🙂
Shannon
Hi! I am glad I’ve found your blog at pinterest. I will start your 5 week program today. Thank you for sharing your knowledge to us. Hello from the Philippines ????
Jei! and HELLO Philippines!! So happy you found the blog and you like it. I hope you love the 5 week Program!!
Shannon 🙂
I work 12 hours shifts, a variable schedule. And sometimes I am too exhausted to workout after work, and need my sleep so it’s difficult to get up early. It’s tough to do a long workout after work as it decreases the amount of time I have to sleep. Any suggestions? I’m eager to start your program, I just think it’ll just have to take me double the time to do it which I’m ok with!
Lisa,
Hey, sounds like you are busy, but what you could do is break the workouts up into 2 parts or cut out doing cardio everyday and do it 3 times a week and concentrate on the weights. You could also do less sets, but increase your weight. You can tweak it anyway you need to, to make it work for you.
Shannon 🙂
Do you have a pdf of all the workouts?
Sonia,
Hi, no I don’t. We have stopped the PDF’s because I am re-doing the website to make the workouts much more mobile friendly so you won’t need the PDF’s. I can’t wait until it is done!!
Shannon 🙂
Hello Shannon. I guess I’m a little late to join the train but I’ll be starting your 5 week program next week. I’ve had a gym membership for over a year, but I guess I’m not too sure on what to do all the time. I’m excited to start this though! My biggest downfall is my eating. Sometimes I think I’m being healthy, but maybe I’m not. Could you email me some meal plans/ideas? Like what should I eat before a workout? And then just general meals. Thank you in advance!
Hello Shannon: i would like some advice. I am in my late 50’s and i would like to get ready for my son’s wedding next year. It might be a bit vain but i would like to look nice for this event, and be healthier in the long run as well. I started the 5 week challenge and i was going to do some step and zumba for the cardio portion, would that work? Also what happens after, do I take a break and start a new challange? I am giving myself a year to get this done, is this a good idea as well? And last but not least i have read from others that you have a meal plan as well, is it found on the site here or would you be able to send it to me. I would appreciate any direction for this quest i have set out for my self. Thanks.
Rina!!
So exciting, congrats on being the Mother of the GROOM!! It is not vain at all, and you are doing a healthy thing for yourself. After you finish one of the programs you can move on to another one. Maybe give yourself a week to just do some light weights and cardio and then start a new plan and push yourself. As for cardio, depending on what your goals are, I would really try to incorporate using the treadmill, elliptical or doing some HIIT training to amp up the calorie burn too. I have a meal plan I will email you over!! So happy for your son and I know you will look amazing no matter what!!
Shannon 🙂
Thank goodness I found this on Pinterest! (Isn’t everyone hahaha) My Fiancé loves the gym, it is basically his life and he wants me to be a part of it with him. I am fine with going but I mostly only knew how to do legs and cardio and I feel really bad that at times I would have to train with him and he already lifts so much it makes me feel like I’m not going hard enough and having him slow down his routine to help me find my own. Now with this challenge and detailed instructions and videos I can train myself and not feel so intimidated and clueless of what I should do with myself. Thank you
Thank You Shannon!
Your Fit Challenge gave confidence in the Gym.
I come to the gym and don’t have to think whats my plan for today. That’s one thing less I have to worry about.
Thank You!
Kristina
Hi there!! I am so excited to start your 5-week challenge. what would you suggest for a warm-up and cool-down pre and post workouts everyday?
Alex,
I would do a 5-10 minute fast paced walk on the treadmill or light jog to warm up, and to cool down I would stretch and use a roller to roll out your muscles if you have access to one, it really breaks the muscles up.
Shannon 🙂
Shannon ! I am so excited that I found your workouts via Pinterest! I’ve tried different workout videos that have worked for me, but now I spend most of my time in the gym and all of those machines are really intimidating to me. This makes me super confident that I don’t have to go in the gym clueless and I know that I’m leaving with a great workout! So….thank you thank you thank you!
However I am not a runner and I really refuse to run unless I have to because it hurts :/ (5yrs in the Army really tore up my shins and knees) I usually walk fast on an incline for cardio, or I will do the elliptical or the stairmaster. I don’t mind the high resistance but the pounding of my feet on the treadmill is just no fun. Am I going to get where I need to be without running? Are these othercardio options sufficient?
I was taking transparent labs pre series LEAN -preworkout(theres a chance I may be preggo so I stopped for now) & shakeology for an post workout shake. Any reviews on these? Also if I am pregnant 🙂 – any suggestions for foods that will act as a preworkout?
-ok last one , do you have a meal plan that goes along with the 5 Week program ?
-sorry for all the questions , I can already see results in my body & I am just so excited about it!
-Vicky L 🙂
Hi Vicky,
I completely understand your pain in running, it is not for everyone that is for sure! I don’t run everyday, I like to vary what cardio I do so I don’t blow my knees and hips out. Other cardio elements are great, like you are doing. I even love to do the spin classes on the bike to burn off some good ole calories, so don’t even worry about that.
I hope you are pregnant….how exciting!! I don’t know much about the transparent labs pre series-LEAN and if you are pregnant it is a good thing to stop, but the shakeology for a post workout is good. I know alot of people like them, I myself have never tried them, just check the sugar content you don’t want it super high. A good thing to eat before you go to the gym if you are pregnant would be a banana, it has a good source of sugar and potassium which with help prevent cramping, or a piece of toast with all natural peanut butter on it for a good source of energy. I hope this helps and I hope you continue to enjoy the workouts!!
Shannon 🙂
Shannon,
Thanks so much! I AM pregnant still going strong with your 5 week program and there is no stopping me! No more preworkout and its almost crazy how fast I’m starting with these cravings , so snacking has been my enemy and I am struggling to keep that under control :/ I am on day 14 of the program and cant help but wonder if some of these moves are safe for me to continue doing. Any idea if there is anything I should just completely avoid? I’m determined to stay on my schedule and get it done !
– Thanks Again !
Hi Shannon, great workout, I am excited to start this week. Can you email me the meal plan you mentioned on earlier responses?
When doing the reps do you complete all the reps for that movement before you move to the next exercise?
Tracey,
Yes, you do all the reps for the particular exercise then move on, unless it is a superset in which you are doing 2 exercises. In that case you would do the reps for one exercise move to the second exercise and do the same reps for that which would be ONE set, then rest and do the second set the same way.
Shannon 🙂
I just wanted to let you know that I started your 5 week program. I love it and I love the exercises. for the leg portion I wanted to know what exercise I could substitute for the hack squat as my gym does not have the hack machine. And in regards to the cardio you do you want us to do 45 minutes on our rest day as well? And please explain why you suggest we do the cardio everyday. Thank you so much for all that you do and I can’t wait to see my results in 5 weeks.
Saundra,
A good substitute for the hack squat is straight leg dead lifts with either a barbell or dumbbells. You could also do walking lunges with weights in either hand too. FOr the cardio on rest days, yes I do 45 minutes, but make it something fun or different. I like to do a spin class to change things up a bit. YOu don’t have to do cardio everyday if you don’t want too, but I recommend it to keep the body burning calories. You can take those days as a complete rest if you want.
So excited to start the 5 week program! I have officially finished the 8 week and 6 week programs and absolutely love your workouts. Thank you so much. I have gto so much stronger but need help on the nutritional aspect. My weight won’t budge and I definitely have pounds to shed. Anyway you could post more about nutrition and macro information. Thanks lady!