It’s Day 2 of 10 weeks to fit and we are hammering shoulders and abs. Make sure to warm your shoulders up with a few set (12-15 reps) with light weights. Try to eat something small to fuel your body and drink plenty of water throughout your workout. Don’t forget your protein after you lift and drink your BCAA’s to improve exercise performance and reduce muscle breakdown.
Let’s get Ten-acious!
10 Weeks to Fit-Day 2: Shoulders & Abs
WORKOUT:
1- DUMBELL SHOULDER PRESS: 4 sets of 20 reps
2- SIDE LATERAL RAISE: 4 sets of 20 reps
3- FRONT DUMBELL RAISE: 4 sets of 20 reps
4- BENT-OVER REAR DELT RAISE: 4 sets of 20 reps
5- SIDE LATERALS TO FRONT RAISE: 4 sets of 20 reps
7- WEIGHTED SIT-UP: 4 sets of 20 reps (Try increasing reps each set by 5 or 10 reps – 20, 25, 30, 35)
(Exercise examples below)
Congrats, you made it through Day 2 of 10 weeks to fit! You burned through the shoulders and abs and now are ready for Cardio. See you on the treadmill.
BE SURE TO VISIT THE PREVIOUS OR NEXT WORKOUT:
I was wondering if there was anyway to get this program on my phone or emailed to me?
Hi Amy,
I could email it if you want? Just let me know. Shannon 🙂
Hi can I get this emailed to me as well ?
Jessica!
What do you need emailed?
Shannon 🙂
Amy can you email it to me too, please 🙂
Hi Everyone,
For those asking for an email version of the workout, if you hover over the icon “Fitness Workouts” there is a link to the “10 Weeks to Fitness program” and a link to each day of the work. Also, each workout includes a pdf of the workout program that you can easily download, print, and/or email to your smartphone or tablet that you take to the gym! Thanks for participating and I hope everyone is enjoying the workouts.
Shannon – FFD
I live your workouts. I would love to download them on pdf but I haven’t noticed that option. Where and I missing it?
Love*
Sorry to be a PAIN but where does it say fitness workouts so I can print them ? Oh my I must be blind !!
Thankyou
In order to print them off there is a PDF to buy which also includes a meal plan, otherwise the free content you can pull up on your phone at the gym but it does not have a PDF. You can print the pictures off however with your printer.
I just love how you share your workouts thank you
How long are your cardio sessions usually?
Hi Lauren! I do 45 minutes of cardio a day, switching from running on the treadmill to climbing stairs on the stairclimber. Hope that helps! Shannon 🙂
How long are you normally spending at the gym?
Hi Chrissy!
I spend 1.5 hours at the gym every morning, hope this helps! Shannon 🙂
What do you take for BCAAs?
Chloe!
My favorite BCAA’s are called Xtend and I love the Mango Nectar and Fruit Punch flavors. You just want to make sure you get good quality BCAA’s without any Taurine in it, hope this helps!
Shannon 🙂
Can you email this to me please:)
Awesome website! I’m starting the 10 week plan! Thank you!
Monica!
Thank you so much, I hope you enjoy the 10 week workout plan!!
Shannon 🙂
What size weights do you use? I am not the most active and am hoping to get back into shape by using this 10 week plan would you have any recommendations for someone who’s just starting out?
Eva! The amount of weight I use all depends on the body part I am working. My recommendation would to be to start out at something light, such as 10lbs and see how you feel, it it seems to light then I would go up to 12.5 or 15 lbs depending on what your gym has. If it is too heavy then go down to 7.5 or 5 lbs. Just pick a workout and then try a few sets with the 10 lbs weights and adjust from there. If I am doing bicep curls with dumbbells I range from 15-25 lbs depending on how many reps I am doing or how many sets I am doing. It is all what will work for you. If you have any other questions please let me know!!
Shannon 🙂
Hi Shannon
Your workouts are great. Once I made my mind up, I had no clue what to do at the gym. Between the different workouts, videos to help, meals, supplement advice-there’s no reason to not reach my goals. Thank you for time and dedication. I couldn’t afford this kind of training. You greatly appreciated.
Dee
Dee! I am so glad these workouts and videos are able to help. I know you will be able to reach your goals and I appreciate your kind words and thoughts!!
Shannon 🙂
Can you email me this 10 week plan please.
Mandy! here is the link that has all the workouts on it!! There is also a printable (PDF) calendar. Enjoy!
Shannon 🙂
https://fitnessfooddiva.com/workouts/fitness-tips/10-weeks-to-fit-program/
[email protected]
Hey Shannon!I’m so happy I stumbled upon your 10 week and 5 week plans! Lots to keep me busy 🙂 anyways, I was wondering if you suggest a particular pretty workout? Thanks and thanks again for sharing your knowledge/passion, you’re helping me more than you probably realize â¤
Sara! LOL How are you? I am so glad to hear you are enjoying the workouts and I am happy to help! I like Dymatize Pursuit pre-workout. It gives me just enough pump without the jitters ;).
Shannon!
That was supposed to say pre workout!! Haha sorry!
Hey so I’m not exactly a beginner (5 years experience in kickboxing) but I am so nervous when it comes to doing certain things at the gym… I don’t feel confident enough to do certain things. I feel super dorky for admitting to that but do you have any advise as to how I could get over that feeling!
Alyssa! Hi, do you feel that way because you don’t know how to do a particular exercise? Or just unconfident because you think you actually look silly doing them? I would say to you, you can’t worry about feeling dorky, you just have to go do it and in time the more you do something the confidence you will gain in yourself. I didn’t feel super confident when I first starting making the videos for these workouts ( totally felt like a dork) but the more I did them the better I felt about doing them and now I enjoy it and feel good doing them. It is hard to get out there and not worry about how you look and feel, but just remember you are out there and working hard and there are a lot of people who wish they felt confident just going to a gym. Just remember we all start somewhere and you will feel more and more confident the more you get out there and do it.
Shannon 🙂
hi, is there a printer friendly version of this? I’d love to just print out the pictures and the work out to bring with me, but I’m having to reformat a bunch of stuff. Thanks!
Hey Sabrina! I don’t have a PDF of just the pictures and the workouts. Did you see the PDF links on the 10 weeks to fit post? It links you directly to each day and you could print that off and take it with you, that is what a friend of mine does. Let me know if you see them on the mail 10 weeks to Fit post.
Shannon 🙂
Thank you Shannon for the 10 weeks plan, I started to workout at gym since October 12th!! And yesterday began the 10 weeks plan, today is my second day…i appreciate your dedication because I can’t pay a instructor to help me. Today i have a issue with the last excercise weighted sit-up, i couldn’t do with the disk in my chest it was heavy for me to sit. My disc doesn’t have holes in the sides, it is flat!
Ana! Don’t worry, that is not a problem. You can use a weighted ball if you gym has them or just do the sit up on its own without any weights. It would definitely be hard to hold without the holes in the plate, so modify it and do what works for you. So happy I can help.
Shannon 🙂
Your workout plan is amazing. It tells me exactly what to do at the gym, I will no longer be scared to go in and workout, wandering around wondering what to do next. After I complete the program I hope to have results worthy of sharing.
Just wanted to take the time to thank YOU for taking the time to set this up for people to use.
Hi Sarah!
I am SO happy you like them, and they are user friendly. I know you will have great results and I hope you will let me know how everything goes.
Shannon 🙂
Ditto, now I can go in the gym and look like i actually know what I’m doing
Hi! Thank you for these amazing posts!! I have been so lost in the Gym (especially since no one speaks english here) and I am excited to try these. Quick question.. How hard do you go on your cardio? when do you decide to do weights/ cardio first? Also, do you do jumping jacks or any high intensity cardio in-between (or is this not really necessary)?
Denalee,
Hi, Glad you have been able to find these workouts helpful.. I am pretty intense when I do my cardio (not saying you have to be) but I run on an incline or I set my resistance to what I am doing high to push myself. I always do weights before my cardio so I don’t burn myself out on cardio and not have the energy I need to lift hard. I don’t do anything in between exercises, I try and rest a few seconds, stretch out a little, get a drink and go hard on the weights. You can do something if you want, that is not a problem, just don’t sell yourself short on the lifting.
Shannon 🙂
Can I do my sit-up with no to little inclines and with weights? Is it going to give me the same results.
Hi, Thanks for these great workouts. I know you’ve said there is a PDF but I can’t find it. So challenged by technology. I apologize.
There isn’t a PDF, but you can print off the page from the website with the workout on it.
Shannon, i followed your programs a couple years ago and loved them! They got me into amazing shape. Then I found out I was pregnant with twins and have not been able to dedicate the time to fully get back into the gym.
Now that my twins are 8 months old I’m back at it and starting 10 weeks to fit. It feels so good to be back doing this again. I am extremely thankful that you have left these up! Thank you soooo much for dedicating so much time to this website. You’re awesome!! 👏🏻
I absolutely love this. I have just starter my fitness journey and joined the gym. I was feeling overwhelmed at the gym so unsure what to do what day and how to do it. I cant afford a trainer so i was so excited to find this. Thank you so much. I cant wait to start.
I’ve been lifting since July and it was time to change it up, so I found this workout on Pinterest and decided to try it out. I did day one today and jumped on the stair climber and WHOA I could only do 10 minutes. I was dying, so I did the elliptical for another 30 minutes and I really feel like I did something. I’m excited to do the full 10 weeks and can’t wait to se my results! Thank you so much for sharing this!!!
So happy you like the program! Keep up the great work!!