Fit February KICK-OFF | Fitness Challenge Week 1

My Fit February Challenge kicks off tomorrow!

Today I did my first weigh-in and took progress pics, scheduled my workouts for the week and planned my diet. Now I’m ready to kick my challenge in the butt tomorrow! Half of being successful in fitness is planning, so I recommend thinking ahead and getting everything planned for the week one day before. As the week here in Dubai starts on a Sunday, so does my Fit February Challenge. If you live somewhere else, feel free to push the start of your challenge to a Monday!

I recommend taking progress pictures and checking your weight in the morning, right after waking up. Do it 1 day before you’re planning to start. Or on the same day (just make sure you have time to do it in the morning!)

I was pleasantly surprised by my weigh-in and progress pictures. After the holidays and a busy January (January and the month of Ramadan are my busiest times throughout the year) I weigh in at 80,3 kg. which is a pretty normal weight for me. I am 180 cm. tall so +/- 80 is a healthy weight for me. But I want to go a bit lower. My goal weight is 72 kg., and I want to reach 77 kg. by the end of this month.

It’s important for me to do it in a healty way where I can still enjoy life. My workouts will be frequent and short, so I can fit them into my busy work days. My diet will be based on mainly veggies and adding in some fish, eggs and dairy – mainly on the weekend.

My Fit February Diet Plan:

My diet is pescetarian (I eat seafood, dairy and eggs but no meat)
I will be consumin 2000 calories daily, divided into 6 meals + a vegan protein shake and 3 g. L-glutamine after every workout.
Sunday-Thursday my meals are prepared and delivered by 77 Veggie. It makes eating the right foods during the busy work week so much easier! If you want to try it for yourself use my code “77VEGGIE5%AMANDA” for 5% off on your monthly meal plan!

I will have one day every week where I don’t track calories, but I will stick to mainly healthy food.

My Fit February Workout Program:

My workout program for Fit February will change every week and in my weekly check-in I will give you the full program so you can use it for inspiration for your own workouts.

My workouts are high intensity and usually last 30-45 minutes.

Day 1: Legs

Equipment needed: Treadmill, Booty Builder 

Circuit:

• 5 min. Incline Walk (5,5% incline 5-6 km/h)
• 20 Band Squats
• 20 Band Curtsy Lunges
• 20 Band Side Walks each direction

Repeat x 3 (no rest between rounds)

Finisher: Incline Tabata Sprints on Treadmill

Incline: 5,5%
Speed: 10-15 km/h (depending on your fitness level)

• 8 x 20 sec. sprint + 10 sec. rest
• Finish with a 2-5 min. walk

Day 2: Shoulders

Equipment needed: Treadmill, light dumbbells

Circuit:

• 5 min. Incline Walk (5,5% incline 5-6 km/h)
• 15 Lateral Raises
• 15 DB Shoulder Press
• 15 Front Raises
• 15 Rear Delt Bent Over Rows

Repeat x 3 (no rest between rounds)

Finisher: Incline Tabata on Treadmill

Incline: 15%
Speed: 6 km/h (depending on your fitness level)

• 8 x 20 sec. sprint + 10 sec. rest
• Finish with a 2-5 min. walk

Day 3: Back & Chest

Equipment needed: Rower, Heavy Dumbbels

Circuit:

• 800 m. row
• 15 DB B.O. Rows
• 15 DB Floor Press
• 15 DB Pullover
• 600 m. row
• 12 DB B.O. Rows
• 12 DB Floor Press
• 12 DB Pullover
• 400 m. row
• 10 DB B.O. Rows
• 10 DB Floor Press
• 10 DB Pullover

Finish with a slow 2-5 min. row/walk

Day 4: Legs

Equipment needed: Treadmill, Heavy Dumbbells

Circuit:

• 5 min. Incline Walk (5,5% incline 5-6 km/h)
• 20 Goblet Squats
• 20 Weighted Reverse Lunges
• 20 Romanian Deadlifts

Repeat x 3 (no rest between rounds)

Finisher: Incline Tabata Sprints on Treadmill

Incline: 5,5%
Speed: 10-15 km/h (depending on your fitness level)

• 8 x 20 sec. sprint + 10 sec. rest
• Finish with a 2-5 min. walk

Day 5: Shoulders

Equipment needed: Treadmill, light dumbbells, light plate

Circuit:

• 5 min. Incline Walk (5,5% incline 5-6 km/h)
• 15 DB Arnold Press
• 10 Steering Wheels
• 30 Lateral Raises + Front Raises Combo
• 15 Rear Delt Bent Over Rows

Repeat x 3 (no rest between rounds)

Finisher: Incline Tabata on Treadmill

Incline: 15%
Speed: 6 km/h (depending on your fitness level)

• 8 x 20 sec. sprint + 10 sec. rest
• Finish with a 2-5 min. walk

Day 6: Abs

Equipment needed: Rower, Medium Dumbbells

Circuit:

• 500 m. row
• 20 Renegade Rows
• 20 Mountain Climbers
• 10 Knee Tucks
• 20 Starfish Crunches
• 20 Toe Touches
• 20 Alternating Heel Drops

Repeat x 3 (no rest between rounds

Finisher: Incline Tabata on Treadmill

Incline: 15%
Speed: 6 km/h (depending on your fitness level)

• 8 x 20 sec. sprint + 10 sec. rest
• Finish with a 2-5 min. walk

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Let me know in the comments what your goals are and if you’re joining me!