This is a great 10 Week program that will help you get fit and give you all the guidance that you need for the next 65 days, workouts below.
PRINTABLE WORKOUT CALENDAR:
Your Meal Plan is Free with this workout.
To download, select your meal plan and enter the coupon code: getfit during checkout and the meal plan will be free.
10 WEEKS TO FIT PROGRAM CALENDAR
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: ACTIVE REST 1 - KETTLEBELLS
Day 27: ACTIVE REST 2- STAIRS
Day 28: 10 WEEKS TO FITNESS-DAY 28-LEGS & CALVES
Day 29: 10 WEEKS TO FITNESS-DAY 29: BICEPS & CHEST
Day 30: 10 WEEKS TO FITNESS-DAY 30: BACK & ABS
Day 31: 10 WEEKS TO FITNESS DAY-31: SHOULDERS & OBLIQUES
Day 32: 10 WEEKS TO FITNESS DAY 32-TRICEPS & CALVES
Day 33: 10 WEEKS TO FITNESS-DAY 33: ACTIVE REST 1
Day 34: 10 WEEKS TO FITNESS-DAY 34: ACTIVE REST 2
Day 35: 10 WEEKS TO FITNESS-DAY 35: BACK & ABS
Day 36: 10 WEEKS TO FITNESS DAY-36: LEGS
Day 37: 10 WEEKS TO FITNESS-DAY 37: CHEST & CALVES
Day 38: 10 WEEKS TO FITNESS-DAY 38: SHOULDERS
Day 39: 10 WEEKS TO FITNESS-DAY 39: BICEPS/TRICEPS/ABS
Day 40: 10 WEEKS TO FITNESS-DAY 40: ACTIVE REST/BOXING
Day 41: 10 WEEKS TO FITNESS DAY-41: ACTIVE REST ABS
Day 42: 10 WEEKS TO FITNESS DAY-42: LEGS/CALVES
Day 43:10 WEEKS TO FITNESS DAY-43: CHEST & BACK
Day 44:10 WEEKS TO FITNESS-DAY 44: SHOULDERS & ABS
Day 45: 10 WEEKS TO FITNESS-DAY 45: BICEPS & TRICEPS
Day 46: 10 WEEKS TO FITNESS-DAY 46: LEGS & CALVES
Day 47: 10 WEEKS TO FITNESS-DAY 47: ACTIVE REST TRX
Day 48: 10 WEEKS TO FITNESS-DAY 48: CIRCUIT TRAINING
Day 49: 10 WEEKS TO FITNESS-DAY 49: CHEST & TRICEPS
Day 50:10 WEEKS TO FITNESS-DAY 50: LEGS & CALVES
Day 51: 10 WEEKS TO FITNESS-DAY 51: BACK & BICEPS
Day 52: 10 WEEKS TO FITNESS-DAY 52: SHOULDERS
Day 53: 10 WEEKS TO FITNESS-DAY 53: TRICEPS AND CHEST
Day 54: 10 WEEKS TO FITNESS-DAY 54: FUNCTIONAL TRAINING
Day 55: 10 WEEKS TO FITNESS-DAY 55: CARDIO & SUPPLEMENTS
Day 56: 10 WEEKS TO FITNESS-DAY 56: LEGS
Day 57: 10 WEEKS TO FITNESS-DAY 57: CHEST & TRICEPS
Day 58:10 WEEKS TO FITNESS-DAY 58: BACK
Day 59: 10 WEEKS TO FITNESS-DAY 59: SHOULDERS
Day 60: 10 WEEKS TO FITNESS-DAY 60: BICEPS AND ABS
Day 61:10 WEEKS TO FITNESS-DAY 61: LEGS
Day 62:10 WEEKS TO FITNESS-DAY 62: BACK
Day 63:10 WEEKS TO FITNESS-DAY 63: SHOULDERS & ABS
Day 64: 10 WEEKS TO FITNESS-DAY 64: BICEPS & TRICEPS
Day 65: 10 WEEKS TO FITNESS-DAY 65: LEGS
I love all your workouts. I’m on my 3rd week of starting the 5weeks to get fit. I’m just wondering what do you drink for your pre-workout drink?
Cheryl!! So happy to hear you are enjoying the workouts!! I like to drink Pursuit by Dymatize for my pre-workout!! I like it because it doesn’t give me the jitters and it is all natural and doesn’t break my skin out. I hope this helps.
Thank you so much for all that you are doing. I have been surfing the internet
For literally four hours looking for great workouts, with photos and videos! I am so thankful
That I stumbled onto your page via Pinterest! Looking forward to starting
Your program tommorrow- first time in a long time I feel like I will know what
I’m doing in the gym based on your program and examples. Thank you Thank you! This will change my life!
NaTasha!! HI, how are you! I am so happy you found the workouts and can’t wait for you to try them out. If you ever have any questions please feel free to write me and I will do my best to answer any and all questions you may have!!
Omg!!!! Love it !!! I was thinking all this time I was in shape but when I start 10 weeks to fit I found out I was wrong !! This week is week 5 I see already a lot of change in my body and I feel strong ???? but my legs are getting bulky any advice ?
Anna!! Nice job, way to kick butt and work hard!! For you legs I would recommend doing the same reps just lighter weights if you feel like they are bulking up.
Keep up the great work!!
I am so glad I came across your website, you are awesome, I can’t wait to get started.. You are doing an amazing job I appreciate your workouts, sometimes its hard to get a routine going not knowing where to start.
Thank you much,
Anni!! HI! You are so welcome and thank you for your sweet comments. I am hope you enjoy the workouts and would love to hear back as to what you think and how you are doing!!
On week 3 and loving this plan but just curious as to why only one day on legs?
Christina, great question. It is really important to give large muscle groups, like the legs adequate time to rest and recover for optimal muscle growth. We tend to really work our legs hard which uses a lot of intense energy so allowing them to rest is really important. Hope this makes sense, but by all means if you feel like working them one other time in the week go ahead just make sure you have rested them 48 hours and you don’t work a muscle group that may still be sore.
Shannon – I just completed your 10 week program and I am truly amazed!! You rock!! Your workouts are easy to follow and definitely challenging. There were days that I questioned whether or not I could finish the workout but I pushed myself to complete all the workouts! The before and after pics are proof of what I was able to accomplish with your help. I can’t thank you enough for compiling these workouts together. I’ll be starting your 5 week program after a couple days of rest and I can’t wait to see the results!
Thank you so much!
Erin!!! I am so happy for you and proud of you as well. 10 weeks is a long time and takes a lot of drive and commitment, HIGH FIVE!!!! Definitely take a few day to rest and enjoy your accomplishment, you deserve it! Then get back out there and start hammering through again. Keep up the hard work and thank you so much for writing in and sharing your story!!!
For the ten week program how long are your cardio sessions? Also what should I be doing for cardio? Running, Stair Master?
Becky!! Hi, the cardio sessions are 45 minutes and you can do whatever you like for cardio. I think at the end of the day I posted I wrote what type of cardio I did, but you can run, do the stairclimber, or the elliptical. I hope this helps and enjoy!
Wow, what a helpful program you have all mapped out. So nice that you included a printable schedule too.
Thanks Emily! It is fun to put your heart into what we love. Thanks for stopping by 🙂
wow, what a program and even more amazing is that you put this together for your followers!
Thank you Jessica!! It is a lot of fun! 🙂
Hi there, I am wondering if it’s a bad idea to combine to days into one and get this done a little quicker, would still do it every day but would like to push a little harder.
Thank you 🙂
Hannah! Hi, so I have mixed feeling about this. Technically yes, you could combine two days into one, but I worry that you may not be able to push harder because of muscle fatigue. Some smaller muscles are engaged when working a specific body part for the day and then you may fatigue those muscles and if you turn around and work them that same day you may not get as much benefit. With that said, you could work legs and an upper body part to combine two days. Does this make sense? You could try it and see how you feel and I totally understand trying to get it done quicker, but remember you do need to allow your body/muscles to rest in order to repair and grow.
Thanks so much for the speedy reply shannon, I appreciate and also love your program! I no longer feel overwhelmed by all the equipment and feel I am benefiting tons! 🙂 you’re awesome!!!!
Thank you for sharing the Fit Program. It is nice to have it in one place, instead of trying to put it together for yourself, when you are not sure which program is best. I was wondering if you can suggest at home workouts (I don’t go to the gym) that could take the place of the ones that you do at the gym. Thank you!!
I juSt found youR 10 weeks to fit program and love that it has pictures and videos that accompany it. Is there a nutrition plan to follow? Also I am training for a half marathon as well, would you recommend that I run before or after lifting?
Wow! Your workouts are amazing and so detailed!! I had a couple questions.. Is this a workout plan to build muscle or lose fat? How many calories do you recommend to eat daily with your workout plan? I know you mentioned to do cardio everyday after weightlifting, is there a particular reason why you prefer to do it afterwards? Lastly, will doing too much cardio make me lose the muscle I am trying to build? Thank you in advance for all your help ????
By building muscle you will in turn loose fat. As far as calories I recommend anywhere between 1200-1400. As far as doing the cardio after weight training, it is personal preference, but I find you have more energy to burn lifting weights before you do cardio. You are not tired and are able to really push yourself and then make yourself work hard on the cardio, but you can do cardio first, totally up to you. Yes, doing too much cardio will cause you to loose muscle, so you don’t have to do high impact, you can do low impact and keep your body in the fat burning mode without loosing muscle.
This is awesome! Thank you for all of this information. I’m looking to lose 60lbs and I’m just starting out. I have had zero clue how to do this. This helps so much.
Brittney! I am so happy i can help out! i have no doubt you will do an amazing job and meet your goals.
I completed your 28 day shred. I lost 3 pounds and an inch from my waist as well as changes in definition . I am now working on the 10 week plan. I like your workouts and am trying enjoying new workouts for each body part. Losing the weight is very slow for me. Any suggestions to assist with this?
Paula! Way to go! What a great accomplishment. Don’t be frustrated by the scale, things take time. What are your meals like? Do you drink a lot of water?
Shannon, Thank you so much for posting these! they are exactly what I was looking for. I have one question. As a beginner that has never done weights, how do i know what amount of weights to use for the different exercises? can you give me some kid of guidance or ideas to use??
Hi, it is hard to say what weight to start with since everyone is so different. The best thing to do is start with something that is light to you and that you can make it through all the reps easily. That may be 2 pounds, 5 pounds, 10 pound etc, but then I would adjust my weight from there, but as a beginner I would take my time to figure out what is NOT challenging and what is starting to get challenging because you don’t want to injure yourself but you do want to make it a wee-bit challenging to begin to build on your strength. You will then start to feel comfortable with the weights and be able to have some guide for yourself and the particular muscle you are working. I hope this helps.
I just found your 10 week workout plan and I’m looking forward to starting it in the morning!! I have been lifting for a little over a year now and I love it, but I’m not seeing the results I want. I feel stronger, but I don’t look as toned as I want. Any suggestions? Do you have any meal ideas?
Hi, I think you will love the 10 week plan. It builds muscle, tones the body, and gets you into great shape. Sometimes our bodies just need change and a different way to train in order to see results, but don’t be too critical of yourself. I bet you are doing a great job. I do have a few sample meal plans I could send you with alternative food choices if you are interested. Just let me know and send me an email so I can email them to you.
Hi Shannon! I am really trying to lose about 20-30 pounds by June. I was thinking the 10 week program would be great but do you recommend a certain program? Are your programs aimed to lose weight or just tone up?
Yes, the 10 week program will be great. I do a lot of weight training to help build muscle and burn fat and I also do a good amount of cardio too. I think all the workouts have a good balance in them and ultimately you need to build muscle and tone up to burn fat to in turn loose weight. It all works synergistically and you will get out of it what you put into it. I have no doubt you can reach your goals and love that you are giving yourself time to do so and not trying to rush things.
I did your 28 day shred. Loved the workouts and it was very challenging . I lost 3 pounds and some inches. I moved to your 10 week challenge. I do like the workouts am always challenged and get sore from the workouts. I have not lost any weight. I’ve matained and lost a few inches but that’s it. My eating is pretty clean. I also do cardio daily and yoga twice a week. I just got a new bicycle and am looking forward to riding more with better weather.
Hi Shannon!! This program is perfect for someone like me who has been working for a long time but needs that extra challenge. I love how you have complied simple a basic workouts targeting single muscle groups and easy pics tofollow. I’m on day 5 and I’m sore for the first time in a long time and I love it!! I’m definitely recommending this program to my friends. I can’t wait to see my results in a few weeks!!! Thank you again for providing this amazing easy to follow program.
Hi! Sounds like you are working hard and I love to hear that. I hope you enjoy the program and you get some friends to join you!!
I absolutely love your blog! I’m in week 2 of the 10 week program and it’s great. I feel like most workouts for women you’ll find online just has the bare minimum but this really pushes me! So glad I finally found a real workout on here. Keep killin it!
This is exactly what I was looking for!
I came across this site on Pinterest and was so excited to get started. I am currently doing the 10 week program. I’ve always had a little belly on me and could stand to lose 20 lbs while toning up. I am in week 3 of the program and seeing some serious results already. I don’t do the entire 45 minutes of cardio that you usually suggest, but I typically do 20-40 minutes, changing it from HIIT to jogging to elliptical, etc. The only thing I just cannot quite figure out is if the sets are supposed to be done in cycles or if you are supposed to do all of one set first before you move to the next machine/set. Is one way better than the other?
Thanks so much for all your time and dedication. Do you have a place to post before and after pics? I think it would really help to give your site and workouts credibility. I would love to give you mine when I’m done!
Hi, and you are a rock star!! SO happy to hear you are kicking some butt. So to answer your question, you do all the sets in one exercise and then move onto the next exercise, UNLESS it says to “superset” between 2 exercises. Meaning you would do a set for each exercise, rest and then start the sets over again, but generally you do ALL sets of one exercise and then move to a new exercise. I hope that makes sense?!?
I would love for you to post some pics, that is fantastic. You can post them to my FB page or send them to me and I can post them for you!!
Hi there! Just came across your 10weeks to fit plan. I had a question, do you do cardio everyday or just on active rest days?
Hi there, I do cardio everyday. IF that is too much for you or you feel like you are running out of time, by all means decide what is best for you and go with it!!
Thank you soooooooo much for this site. I found you on pinterest. I’ve been looking for months for a reliable and woman friendly weight training program. I’m looking forward to getting fit and being stronger.
Been on the hunt for a new workout routine since I have a gym across the street from my job now. I was trying to find a calendar (monthly or weekly) or something similar so I could see what I should be doing. I don’t need the videos or photos most of the time. It’s also easier for me to just screen shot or download the whole thing versus screen shotting 40 pictures! When I opened the “PDF Calendar” it was just the individual links to each workout page.
I was just getting into Week 2 of the 10 week program and was really enjoying the workouts! However you suddenly changed your programs to premium and now I cannot go forth with the program as I can’t afford them while in school. I understand your move to subscriptions from users, however it would have been nice to keep the previous ones posted already free instead of changing their status. All the best with your business.
Im sad your workouts are not free anymore
This used to be free 🙁
Hi my name is Earlene, I’m 55 years healthy. I have followed most of your programs. The most amazing thing was watching how quickly my arms started changing and how my entire body started changing. I get many compliments on my physique but the most important thing is how I feel. 💪🏽❤️🏋🏾 Thanks
Hi Shannon! Two years ago I followed one of your work out plans, it may have even been this 10 week plan. It guided me into the best shape of my adult life! I had some health issues over the last year, all is good now but I gained 20 lbs. I’m so excited to be back in the gym and to have your guidance!!! Thank you for all you do!
I am happy to hear your health issues are better, that is such a blessing. I hope you enjoy the workouts and please let me know if you need anything!
I am so excited that I found your website! My workouts were becoming quite boring and I’ve been having so much fun with these! I have a few questions for you. How do you drink a protein shake during your workout routine? I see that you recommend doing so after strength training and before cardio, but I can barely keep fluid down during cardio if I drink something right before. Secondly, I feel like I’m coming down with a cold. Should I continue to push myself through the workouts or should I rest? If I rest, where should I pick back up at? I’ve finished the first week of the 10 week program. I also work 12 hour shifts at the hospital. Is there a way I can shorten the length of time I spend at the gym but still get a good workout? So far I have been spending 1 1/2 hours at the gym every day but this is becoming hard to do with the long work days. Thank you so much for providing these videos and workouts. They are so much fun!
Hi, I am so happy you are enjoying the 10 week program. I know not everyone is able to drink a protein drink after weight training before cardio so you can just wait and drink yours after your entire workout, including cardio is over.
If you feel like you are getting sick I would listen to your body. If you are tired and need rest, then rest. You don’t want to make things worse by over doing it at the gym and not getting better.
If you do rest, just pick back up where you left off, that is not a problem.
If you are looking to shorten your workout, cut out the time on cardio, not on weight training. So maybe do 30-35 minutes of cardio or even less if you need too, just as long as you are getting all the weights in.
If you have any more questions please let me know, but definitely take care of yourself and don’t get rundown.
I’m so happy I found your 10 week program.. I’m excited to start it. My workouts are getting pretty boring My question to you is nutrition… I weight train 6 times a week, and do about 2/3 – 30 min cardio .I have been eating under 1400 calories. There are days I feel full and there are days I want to eat more because I’m still hungry. I’ve been keeping my macros at 40% protein, 30 carbs, 30 fat.. I’m 5feet 1in, 114 lbs. I don’t want to loose weight, want to build muscle. Should I increased my calorie intake? I Just want to make sure I’m where I’m suppose to be w my calorie / macros intake.
Sounds like you are do an amazing job and dedicated. I think your macros are good, but for the 10 week program you may need to bump them up a bit. It is an intense program and once you get into it you will be doing A Lot of sets and reps and will need the extra calories to fuel and replenish your body. So try to increase a bit and see how you feel. You should feel stronger as you lift too.
Aww thank you for replying back. I feel special. :)!
I see you sell different meal plans. Which one do you recommend?
Hi, So since your caloric intake is around 1400 now, I would do the 1500 or 1750. Like I said, this program is intense, but if bumping it up to 1700 is too much I would do the 1500. 🙂
Hi, I am starting the 10 week challenge. I have some disabilities. What can I substitute squats with. Will static holds work, if deeply concentrate on the muscles. Weak hams and glutes = weak back. Any recommendations? I know my strengths and weaknesses, but I am determined to be strong again.
Yes you can do that or wall squats as well. You can also use exercise bands to strengthen your legs too!
You will get strong again!!
Nice tips. It is very informative post. I know very important things over here. I would definitely try to follow your tips to buy gym wear. Thanks for sharing this informative post.
Hi I love your workouts and would love to incorporate them on a consistent basis when I’m going to the gym. Do you suggest a schedule to keep for each day of the week…for example mon- legs tues- biceps???
Hi. That is a really good way to keep your workouts organized and you will also know what you are doing each day!
Yes, and thank you for such a prompt response. Do you suggest a workout routine for the week? Also I see some days certain target areas may be paired with another. Is there a particular strategy behind it or best to pair certain body workouts with another…or it doesn’t matter?
You can see a weekly workout if that helps you stay focused and on track. I like to target a couple muscle groups during workouts, but I don’t always do that. It always good to work certain muscle groups together such as back and biceps, chest and triceps but that can be mixed up as well. I would get a weekly plan together so each day you go to the gym with a plan and purpose to eliminate walking around and wasting your time!
I hope this helps!
I follow your Excs.its great and very usfull
i started to train before about more than year
but i have a pain at L5/S1 would like to ask you can I make an some excs. like wide legs squats or leg press or calve press or these excs. not good for my back L5/S1 please advice…Thanks a lot
I would ask your physician this question. He/she would be able to answer that according to your pain condition and what would cause you more problems or what will be ok!
How much cardio is supposed to be done each day with this workout? And what kind of intensity?
Anywhere between 30-45 minutes depending on how much time you have. The important thing is to get through the weights and then do cardio. You can also do HIIT training for high/low intensity cardio too.
How much cardio is supposed to be done each day and what kind of intensity?
I would say 60 minutes and your level of intensity depends on your health and fitness level. I always strive to do cardio where I am UNABLE to keep up a conversation with someone if they tried talking to me!
Shannon thank you so much for your workouts, they are amazing.
I have been trying to get the free meal plan that come with the membership but i haven’t been able to. Could you help me? Also what protein do you recommend to saty lean but build muscle?
it says my meal plan is free with this workout but the Coupon code “doest Exist” 🙁
Gotta LOVE leg day!!! So happy you found the blog and hope the workouts are what you are looking for!!