Its day 1 of my 10 weeks to fit workout, and that means we are going to be hitting legs and abs. Starting a new workout is always so exciting to me because I like to see how much I can push myself through each workout and set a goal to train that body part harder the next time. 10 Weeks to fit will give you the chance to really make and see changes.
If You Need Great Meal Prep Ideas Click Here:
It is always important to get the blood flowing, so you can either do a quick 10 minute light cardio (walking, jogging) or do a few sets of the first exercise ( 2 sets of 10 reps) with lighter weight to warm the legs up.
Legs are a large muscle group, I am going to work the quads, hamstrings, and glutes and finishing up with a abs. Training legs is very important, and giving each exercise the best you can will give you the results you are looking for. Perform each exercise with intensity and rest for rest for about 60 seconds between each set, stretch and then get back at it. Abs are an important muscle group to work as well, so don’t forget your abs.
Part of 10 weeks to fit includes the right things to eat/drink while working out. It is also important to get a pre-workout drink or small meal before your workout. This gives you the energy and strength to supply your body with while pushing it to its limits. Once you have completed your weights session always drink a fast absorbing protein drink to restore the muscles before going to do your cardio, and always drink a lot of BCAA’s to help your muscles recover faster. I always do my weight lifting and then finish with cardio. Lets get Ten-acious, xoxo
{Below is a video of my workout with pictures to show the exercises}
WORKOUT:
1- LEG PRESS: 4 sets of 8-12 reps
2- SEATED LEG CURL: 4 sets of 14-18 reps
3- STIFF-LEGGED BARBELL DEADLIFT: 4 sets of 8-12 reps
4- LYING LEG CURLS: 5 sets of 8-12 reps
5- DUMBBELL SQUAT: 4 sets of 8-12 reps
6- INCLINE SIT UPS: 4 sets of 20 reps
7- INCLINE LEG PULL-IN: 4 sets of 20 reps
(Exercise examples below)
Congrats you made it through DAY 1 of 10 Weeks to Fit! Now drink your protein drink and go hit your cardio session, for me I will be on the Stair Climber.
BE SURE TO VISIT THE NEXT WORKOUT:
Day 2: 10 WEEKS TO FIT-DAY 2: SHOULDERS & ABS
BEST KETO DIET RECIPES
- GARLIC BUTTER BROILED LOBSTER TAILS
- FILET MIGNON STEAK
- BEEF SKEWERS
- BACON WRAPPED CHICKEN WITH JALAPENO CREAM SAUCE
- STEAK FAJITAS
- GARLIC BUTTER STEAK AND MUSHROOM SKILLET
- RIB EYE STEAK SKILLET WITH PEPPERCORN SAUCE
- PEPPER STEAK STIR FRY
- MARINATED FLANK STEAK
- PARMESAN GARLIC BUTTER SHRIMP FOIL PACKS
I was wondering if there was anyway you could actually post what cardio you are going to do, or did do, with each day that you lifted. I love following your weight training program, but you always list to do cardio, but you never say what cardio. I am very dependent on following a written plan and I hate having to decide to do something on a moments notice, so I would love it if you could post what cardio you are doing along with the weight training programs. Thanks so much!
Becca
Hi!
I love this! It’s so convenient to be able to walk into the gym KNOWING what needs to be done , and get it done. Thank you so much for taking the time to develop these workouts, they rock!!
P.S what are the consequences of not drinking the protein shake after lifting? But rather after lifting and cardio.. I find it difficult to drink protein at the gym & before cardio.
Marisa! You are so welcome and I am happy you like them. The reason I say to drink a protein drink after you lift is to get protein into your muscles and help fuel them again for cardio. It also helps to repair what you have been breaking down from lifting and build lean muscle. I know it may be hard to drink at the gym before cardio, but if you can drink it once you get to the car or as soon as you get home that will be ok too. 🙂
Shannon 🙂
Hi there! I know this is kinda off topic however , I’d figured I’d ask.
Would you be interested in exchanging links or maybe guest authoring a blog
article or vice-versa? My site goes over a lot of the same subjects as yours and I think we could greatly benefit
from each other. If you’re interested feel free to shoot me an e-mail.
I look forward to hearing from you! Great blog by the way!
Hi! what did you have in mind?
Hey, found your blog on Pinterest a few days ago. The videos and breakdown are so helpful and I was wondering if this will remain on your site when the 10 weeks are through.
HI, yes, 10 weeks to fitness will remain on my site! 🙂
Hi there, wow I am so impressed! love what you offer everyone with such generosity! I belong to a gym and workout on my own most days and do similar to what you show but of course only at my own weights and pace but its hard to push when alone although I do push myself as much as I can. How long would one of your workouts from beginning to end usually take? I would also like to ask you in terms of diet as I am a 59 year old and have lost round 28 lbs I now realise that it may been a fairly rapid weight loss as my tummy is rather loose and wobbly. Can you give me any tips to strengthen my tummy although I imagine a long path is ahead of me ;(( I hail from Manchester England and found your site the most informative of all – keep it up you are amazing! and ps Guinness is absolutely gorgeous!!! regards and be well ~Viki
My daughter told me about this site. I am starting the 10 weeks today. My question is how do i know how much weight to start with? Any hard and fast rules?
Start with what is comfortable for you that will allow you to complete all the reps, then slowly increase the weight as you get stronger and more comfortable to reach failure on your last few reps to help gain strength and growth. And thanks for following the workout. Please keep me posted on your results! I would love to see your progress and share your results with everyone!
Shannon – xoxo
I was looking for a new workout routine and found this on Pinterest! So far by looking at them I’m excited to get started 🙂 do you typically do 45 min of cardio every day or does it depend on which workout you do?
HI Bethany, Yes I do 45 minutes of cardio everyday, even on the active rest days. I hope you enjoy the workouts and thanks for joining in!! Shannon 🙂
Hi Shannon
I was looking for a workout plan and saw this and I love it. I am starting on the 10 weeks of fitness today . Thank you for the awesome workouts. Keep doing good things
Lerato! So happy you found it, and I hope you will have a fabulous time each day working out! I appreciate the sweet comment.
Shannon 🙂
I found your blog on social media, and couldn’t be happier! My friend and I are currently on day 4 and let me just tell you, your workouts are kicking our butts! We love how you give rep/set numbers and also give picture AND video examples…so helpful! So excited to see some results! Thanks for doing what you do.
Thanks Savannah!! Glad to hear you like them and appreciate your thoughtful comments. I love to workout and share what I do and know, and if help people along the way that is all I can ask for. Shannon 🙂
I am starting your 10week workout. This may be a dumb question but on the #of set and reps, ex(leg press 4sets 8-12reps) do you complete the 12reps of leg press rest 60 seconds and then do 12 more reps… After you do that 4x you move to the next workout, say leg curl? Or do you run through each one once before you rest? I just want to make sure I’m during it right. Thank You!
Kristene,
Great question! Yes, you will complete all the sets of ONE (4sets of leg press) exercise with 60 seconds of rest between each set and then move on to the next exercise and go through all the sets (4sets of leg curls) and move to the next, and so on.
Have a great workout!!
Shannon 🙂
Hi. I love all your work out program but I have a question regards the cardio session.. Do I have to drink my protein shake after completing the lift weights session or can I lift, do the cardio and at the end take the protein shake?
Lupita~
I like to drink my protein shakes right after I have lifted weights to feed my muscles before I go do my cardio. You can do it after your cardio, but I think it is better to do right after your done with weights! Glad you enjoy the workouts, I will be starting another workout program soon so you will have something to look forward too when you are done with the 10 weeks to fit!! Thanks for your question, Shannon 🙂
Hi Shannon 🙂 Finding your site has been a goldmine for me as a late 50s woman learning to build lean muscle. Nutrition has been equally as important to me because I was eating low carb and working out, and with each lab test, tho I lost over 40 pounds, my lean tissue also went down. It turns out that for this stage in life, to keep bone density and metabolism up, strength training and the right foods (had to add back carbs!) to feed the muscles is important. Do you have an opinion about how long the protein shake is good after mixing? If I blend the protein powders with some fruit and veggies at home, bring with to the gym, drink an hour after blending, will it be less effective? Thanks again for all the tips in your many videos!
Laurie,
Hi, exercise and nutrition are both so important and definietly for keeping up on bone density. Sounds like you are doing a great job. I think your protein shake should be fine as long as you are not mixing it with milk, otherwise I would just give it a shake before drinking and you should be good to go.
Shannon 🙂
Thank you SO much for your workouts. My boyfriend just got me a gym membership for my 46th bday. And as a complete and total newbie, I was overwhelmed to say the least. Your plan with pictures and videos is EXACTLY what I needed to help me make the most of my gym time. Thanks again!!!!!
Sandy! You are SO welcome. You don’t know how happy that makes me to hear I was able to help navigate you through. The gym can be WAY overwhelming for sure. Have fun and if you have any questions just let me know.
Shannon 🙂
Hi! I just came across your workout program and couldn’t be happier. I’ve been lifting weights on my own for the past year and although I’ve seen great changes I think I’ve hit a plateau. I’m going to start your 10 week challenge and hope for the best! Thank you so much. And btw your body looks awesome!
Ghada!
I am excited for you to start. I completely understand the feeling of hitting a plateau, I have been there many times. Thank you for your great comments and I hope you have some great workouts!
Shannon:)
What are your feelings on thermogenics? Do you use one? Would you recommend them to someone trying to shed fat? Thanks in advance!
Hi Lauren,
I don’t use them, but I know a good one is Lipo 6 by Nutrex, but there are so many. Sorry I couldn’t be more help, but I do know they work if used properly.
Shannon 🙂
not sure if you are allowed to say, but I was wondering what “pre-workout drink” you are drinking, as well as your “fast absorbing protein drink” my husband bought me the GNC Lean Burn, but I was curious of others.
thank you
Hi Samm, I use Pre-Surge by Athletic Edge Nutrition, and as far as my protein drink I just mix 8oz of water with either Dymatize ISO-100 (fast absorbing but doesn’t stay in your system as long no sugar less than 1 gram of carbs) or Quest protein powder (which has some Casein in it and stays in your system longer less than 1 gram of sugar and 2 carbs). Those are the two I like, hope that helps!
Shannon 🙂
HI I have a suggestion for you. It would be great if you could make your fitness index easier to navigate, would be easier to have a link to each program you started and from that link, let’s say I am looking for the 10 week exercise to be able to navigate to all the videos that are part of that program. Right now one needs to go all the way to the last page to get access to day 1 of the 10 week program. Also it’s hard to tell that you have different programs because it’s hard to tell where does one end and the other begin. Otherwise this is great, really great I will start the 10 week program very soon.
thanks for this! I want to get back into shape for prom this year, and this is a good way to start i think! I’ll be starting day one tonight(: (I saw this on pinterest by the way)
Kaitlyn!! How did your first workout go? So happy you found and like the workouts! It will be a great way to start for sure!
Shannon 🙂
I’ve been doing these exercises for awhile, but I really wanted a structured regiment that could help me track my progress easier and this 10-week program seems like just the ticket. Thank you for posting this and keeping it up. I’ll make sure to check back with you throughout!
Also, can one split up the cardio throughout the day? Say, if I do my weight training in the morning and cardio in the evening- would that work?
Thanks again!
Hi Anne!! I hope you do check back in and I am happy to hear you are doing the 10-week program. You can absolutely do your cardio in the evening. It is all about adapting what works for you. I am just here to give you the guidelines to work from. Enjoy and I hope to hear from you throughout your 10 weeks.
Shannon 🙂
Can you split the cardio and weights? For example weights in the morning and cardio after work? Only because I work pretty early and I only have time to do about 15mins of cardio after weights. I’d like to go back tonight and do a full 45.
Emma! Absolutely! you can customize it to meet your needs. Have a great day and thanks for the question.
Shannon 🙂
I’m starting the 10 week plan today. Do you have a before and after of yourself for this plan? Or do you have results as far as measurements?
Hi Bella! I don’t have before and afters or measurements. I haven’t taken measurements since I did my competitions. I am not big on them, for me. The way I start the program and the way I look in the videos when I end the program is all I have for proof. I set goals to work on a particular muscle group, or a particular weight (as in how heavy I can lift for a particular muscle group) accomplishment, and I how train and push myself is generally a good guide for me to follow. We all have different goals and objectives since we are all unique. I want to provide a guide for you and give ideas and workouts that are challenging, but easy to follow. So I am sorry, all I have is what you see in the workouts and videos for the program.
Hi,
How many minutes of cardio are you referring to after you do your weights?? I’m really looking forward to starting this 10 week program!
Hi Jennifer! I do 45 minutes of cardio to start out, then about half way through the program I go 50 minutes, but do what you can just make sure to get the weight training in! Have fun and if you have anymore questions please let me know!
Shannon 🙂
Hi I had a question.. about how long does it take you to do a days workout? I am 34 with 7 kids and trying to start doing this 10 week plan for myself.. but also trying to see how to sheadule workouts at the gym and school home etc.. tx much
HI Mely! You can do this! The workouts generally take me about an hour and a half, but you can modify them if you need to, to fit your schedule. I workout first thing in the morning, but I understand life is very busy, so If you can only do some of the cardio than don’t worry. Or if you can break up the cardio in the morning and at night (which I know is probably a pain) but you can do that too. You are a busy Mom and putting in the effort you can will be amazing for you. So just do what you can and be proud of that!!
Shannon 🙂
Hi! First off I’m so excited to start your 10 weeks to fit workout!
Second of all, I know you probably;y get asked this all the time but…, How much weight should I be using (both upper and lower body). Just in general for someone who got out of the habit of working out and is average height and strength. Thanks so much!\
Nicole
Hi Nicole!! So happy you are starting the 10 week program, you will love it. Ok, this is my best advise with regards to how much weight you should be using, since everyone is so different in capability and strength. I would start with a weight such as 10 lbs, and do the required reps for whatever exercise you are doing and then go up from there. If that is too light, then bump up another 5-10 lbs and so on until you are reaching failure by the time you finish your last reps, meaning you can’t get one more rep up. Does this make sense? I like starting people out at 10 lbs because it is a good guide, but if that is just to light for you then start at 15 lbs. or if it is too much start at 5lbs, this is just an example to gauge what is best, but overall you want to meet failure once you have done your last rep. Let me know if you have anymore questions and have FUN!
Shannon 🙂
Will be starting on Monday…my goal of #45by45…45 lbs to lose by my 45th birthday…lofty goal of 3lbs/wk…but with clean eating and your 10 week program, I’m going to give it my all!
Elena!! You can DO IT!!! You have all the tools and the attitude to succeed!! Keep me posted and be proud of yourself no matter what !!
Shannon 🙂
Hello. I wanted to know if you do all the sets for each exercise all together then move to the next or if you do one of each exercise then start over again.
Janeen! Hi, so I do ALL the sets for one exercise and then move onto the next exercise and go through all the sets/reps for it and so on. Sometimes I do go between 2 different exercises, but that is when we are doing super sets. In that case you do one set/reps of one exercise and then go immediately into the next exercise in the super set and do the set/reps for that, rest and start the super set over until you have finished the sets required. Let me know if this helps!
Shannon 🙂
Excited to being this ten week program.
Miranda! YAY!!
Shannon 🙂
Love the look of this plan! You have kept very lean post-compeition days! How long are your cardio sessions post workout and is it steady state or do you incorporate HIIT?
Hi Lauren! Thanks so much, I do 50 minutes of cardio a day. I do switch things up and add walk, jog, sprints into my cardio. So I will run for 30 and do walk, jog, sprint for 20 minutes. Or I do the stairclimber and climb at a level of 16 for 40 minutes and then the last 10 minutes I do level 7 for one minute and level 20 for one minute. I do that a few days a week.
Shannon 🙂
Hey I love all of your workouts you have and can’t wait to start them! Do you have printable versions of them?? I also noticed on the 5 week one some days are missing.. why is that?? Thanks!! I cant wait to get started and make these big changes!
I want to buy the supplements before I begin the 10 weeks to fit, can you give me the suplements which you yourself take in. Thanks in advance
HI Veronica! I take BCAA’s, glutamine, Kre-alkalyn, a multi-vitamin and Protein ( whey isolte and a protein with casein). That is it! I hope this helps and if you have anymore questions, let me know.
Shannon 🙂
Can you send me pictures of the supplements you take, I see clear as much of the same name stand as a picture, and I do not now what I will need to buy. preferably all pictures of you suplements, thank you
And can you tell me when you take the suplementen in, with your food in the morning after training. if you know what I mean. thank you, and sorry for my bad englisch 🙁
I can not wait to start, I am now lost 52 pounds, I train six days a week. I do zumba, cardio, swimming, weight training.
Now I want to again do something else by those 10 weeks to fit, to try. it encouraged me when I was watching you videos and pictures. Knows little of power sports off, so I never know if I do it right. but I’m going to do the same using yours movies, like what you have accomplished. SUPER GIRL XX
SO incredibly helpful! I do similar workouts but I’m trying to amp it up as I have vacation in 55 days — started your program today 🙂 the 45 min of cardio will be a killer lol
Nicole!!
Have a wonderful time on vacation, and so happy you enjoy the workouts. 🙂
Shannon 🙂
How often do you take your protein do you add anything else like creatine or glutamine?
Jess!
Hi, I drink my protein shake after everyday at the gym. I don’t add creatine to it, but you can. I take creatine supps before and after working out. I have a good source of protein every 3 hours throughout my day. I also take a glutamine supp, but you could also put the powder form in you protein drink as well.
Shannon 🙂
I am not seeing a pdf version that I can print out and take with me. Where would I be able to find that?
Rachael,
Try this, but I am in the process of making the website much more user/mobile friendly so all you will need is to drop down to your workout and the page will come up on your phone. YAY!
https://fitnessfooddiva.com/workouts/fitness-tips/10-weeks-to-fit-program/
Shannon 🙂
Just wondering if the 10 week is the longest plan you have? I have about 15 weeks till vacation and really want a challenge?
Lisa,
yes it is, but you can back it with the 8 week program and you would be set!!
Shannon 🙂
With payment to access for 1 day I will be able to print off all the PDF workouts?
How can I do your program at home without going to a gym? I have a treadmill so cardio is no big deal but I’m not sure how to do a home version of the gym exercises. I’m also beginning training for my first 1/2 marathon at the end of the year too.
Lisa,
1/2 marathons are so fun and addicting. I think that is great you are going to train for your first one! I guarantee it won’t be your last. You can modify any of the workouts using dumbbells at home, and its great you have a treadmill, you can do intervals, hills, walk, job, sprints all kinds of good stuff.
Shannon 🙂
I got so excited when I found your page! I was a college athlete and got hurt, causing me to gain almost 50 pounds. I used to lift everyday but stopped working out completely for about 2 years. I’ve been doing orange theory for almost a year and my endurance has improved but I feel like I’m not getting the results I want fast enough. As well as, there isn’t enough weight lifting for me! So I’m adding a second workout in! I was wondering which program you think I should start with? I feel like all your workouts are very similar to what I used to do as a college athlete and I’m excited to get started!
Lauren,
College Athlete!! That is awesome, good for you!! Since you are used to lifting I would do the 10 Weeks To Fit. It will be a great workout and get you back into lifting. Here is the link!
https://fitnessfooddiva.com/workouts/fitness-tips/10-weeks-to-fit-program/
Shannon 🙂
Is there any way of importing this program into bodybuilding.com bodyspace app?
Or is there a full PDF with all exercises available?
Chrissy,
Here it is:
https://fitnessfooddiva.com/workouts/fitness-tips/10-weeks-to-fit-program/
Thank u
I just finished the 8 week program and loved it. I’m having problems accessing this one again. It just shows the starting paragraph and then nothing. Is there something I need to do? Thanks so much.
Katie,
So glad you loved the 8 week program. I changed my site up a bit and now you have the opportunity to join my team and get access to all the premium workouts for $29.99/month. So that is probably why you cannot see the 10 week program, but I hope you will join and continue on with your fitness goal. THanks for being such a loyal follower.
Shannon 🙂
I bought your 10 week challenge but don’t see the diet plan. Am I missing something? I’m on mobile
Hi, I just want to know how long should my cardio sessions be after my weight workouts?
Thanks
Julie,
Anywhere from 30-45 minutes. Do what you have time for, but I always try and do at least 30 minutes.
Shannon 🙂
Really, this isn’t free anymore? What a shame…
There are a lot of free workouts still available on the site.
Hi I’m super excited to get started, my is question is, for example on day 1 of the 10 week program you list 4 sets of varied number of reps of 7 different exercises. Do you do all 4 sets of one exercise before moving on to the next, or do you do 1 set of each exercise and then repeat 3 times? Is there an advantage of doing one versus the other?
Thanks!!
Hi Shay! You do all the sets for one exercise and then move to the next exercise. Hope that makes sense!! Enjoy the workout it is my favorite!!
Shannon
Hi! I’m loving your site I just can’t decide what program (10 week, 8 week, 6 week, 60 day) is best for me. I work out regularly but I need something to follow to keep me on track. I gave at least 15 lbs iD like to lose (5’3, 152 lbs). Heading out on vacation in 2 months so I’d love to feel great about myself on that trip!
Hi Michelle!
Welcome to my site!! I think the 10 week workout will be great for you! As I tell everyone, it is my favorite and continues to work me over every time I do it. With good nutrition and this program, you will love it!! if you have any questions please email me.
Shannon 🙂
Starting today and really excited about your program!!!! My goal is to get in shape, and loss at least 15lbs. Don’t remember the last time I exercise, so I have a hard work to do. Thanks for this program.
Hi,
How can I determine what weights I should be lifting? heavy enough to feel it but be able to keep proper form, right? also, as I gain strength should I move up or stay at the same weights? im currently doing 65lb on leg press, 40-45 for deadlift and 10-12 on arms.
HI Vannesa!
Yes, you need to challenge yourself, but keep good form. So use a weight that allows you to do that and get through all the reps, but with some struggle. As you get stronger definitely increase your weight. You can do that in small 2-5 pound increments or more if you are able to support it. IF you feel like you can do the increased weight for all the sets, start off with it and then lower the weight if you need to. Keep working hard!! sounds like you are doing great.
Shannon 🙂
Do you have days that you focus on your booty? I haven’t started yet and this looks great but my butt is one of the biggest areas I’m trying to improve on and hoping this will help or should I just add in some stuff? I’m new to working out and gyms so I really need this! Thank you!
Julia,
Hi, yes this 10 week program will work your booty a lot. Not to mention the leg days will get intense the further along in the program. It is my favorite program I have and I use it over and over and it never gets easier. It will help you along with a good nutrition plan.
Shannon 🙂
Hi shannon, i was wondering if you could gibe a recomendation for BCAAs, Omegas and multivitamines.
Or what supplements i should take to achieve my goals.
Thank you.
Did you get my email with all the information?
I finally found a person who breaks down exercises, pre and post work out things to do and the reasons why in verbiage that is easy to understand.
I’d be ecstatic on what are your favorite BCAAs and all other supps./vitamins that you take. The market can be confusing at times when it comes to choosing what to buy. So glad I found your website through Pinterest.
Many blessings to you!!!
How long do you do the cardio for after lifting workout?
Hi.. I do 45 minutes.
It’s so generous of you to post all this content. I worked with a trainer for 1 year and then I started to go out in my own. Even after a year with a professional I still found I lacked the workout structure that I was used to getting. Hate coming to the gym with out a plan. Now I have one!
Hello just found this and it is right on time as i have been slowly getting back into shape. I needed a written program and this is great. The fact that it has pictures and videos makes it much better than other blogs out there.
I was wondering if there is a calendar for the 10 week workout, kinda to see the whole program at a glance and know what each day is whether it is lower body, upper body or active rest.
Keep up the good work in no time this blog will become popular!
Giorgiana, I am so happy you found these workouts and I appreciate your great comments and feedback.. At this time I don’t have a calendar of the 10 week program, but it is a great idea for a quick glance to see what body part you will be training next. I will try and put something together!
Shannon 🙂