Fit February KICK-OFF | Fitness Challenge Week 1

Fit February Week 2 | Progress Update, Diet & Workout Plan

Fit February is into its second week and it’s time for the first update!
In this blog, I will share my progress (or lack thereof… You’ll soon find out) during Week 1 of Fit February. What worked and what will I have to adjust to reach my goal over the coming weeks?

On one hand, because of the Fit February challenge, I went to the gym on days when I would’ve otherwise skipped it. I made so many healthier, leaner decisions when it comes to food. Less sweets, fewer snacks, no milk in my coffee, no butter on the bread, stopped eating when I’m no longer hungry (instead of when I can’t physically swallow another bite), no alcohol…

Yet my weight on Saturday morning was 80,2. Down by 100 grams from last week. And if theres any difference in my progress pics, it would be that I look softer this week compared to last week. Not really the results I was looking for in Fit February. It was supposed to be a kick start to a healthy weightloss!

To be honest, I know why. Because even though I ate healthier because of Fit February, I still ate around maintenance. The more intense workouts made me hungrier. So I would have some greek yoghurt with nuts and berries as a snack, maybe a slice of bread with cheese, add feta cheese on my salad… Stuff like that. It all counts.
And when my daily meal deliveries are already providing me with 2000 calories, it adds up too fast. There’s nothing to do, but to get back to the drawing board!

I like to be as flexible as possible, but I’m not afraid to be more strict if necessary. I have a goal of reaching 77 kg., and I won’t let anything stop me! Not food and not even the back pain that’s been bothering me all week!

Fit February Diet Plan – Week 2:

I’ll adjust my diet a bit for the second week:

  • My diet is still pescetarian (I eat seafood, dairy and eggs but no meat)
  • My meal deliveries are now at 1700 calories/day divided into 5 meals + a vegan protein* shake and 3 g. L-glutamine* after every workout.
  • I will be fasting from dinner (usually between 8-10pm) until 10 am the next day.

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!

Fit February Workout Plan – Week 2:

I completed all my workouts in the first week, even though I’ve had to adjust some things because of my recurring back pain.

The workouts this week are high intensity and usually lasts 45-60 minutes.

Day 1: Legs

Equipment needed: Full gym

Cardio:

  • 2 min. Incline Walk (5,5% incline & 5,5 km/h)
  • 1 min. incline walk (15% incline & 5,5 km/h)
  • 2 min. Incline Walk (5,5% incline & 5,5 km/h)
  • 1 min. run (5,5% incline & 10-12 km/h)

Repeat x 5 (no rest between rounds) for a total of 30 minutes.

Circuit:

1: Side step ups on high box x10 each side
2: Machine Hip Abduction (leaned back) x10
3: Machine Hip Abduction (leaned forward) x10
4: Jump squats x10

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 2: Shoulders

Equipment needed: Treadmill, light dumbbells

Circuit:

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

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 3: Back & Chest

Equipment needed: Full gym

Workout:

1000 m. row

A1: One-arm row 3×10
A2: Incline Push Ups 3×10

500 m. row

B1: Scapula Pull Up 3×10
B2: Renegade Row 3×20

1000 m. row

Finisher: Stairmaster

5 rounds:
1 min. lvl. 5
1 min lvl. 8-10

Day 4: Rest

Day 5: Legs

Equipment needed: Treadmill, Heavy Dumbbells

Circuit:

  • 2 min. Incline Walk (5,5% incline 5-6 km/h)
  • 1 min. Incline Run (5,5% incline & 10-12 km/h)
  • 20 Jump Squats
  • 20 Jump Lunges/Reverse Lunges
  • 20 DB 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 6: Shoulders

Equipment needed: Treadmill, light/medium/heavy dumbbells, light/medium plate

Cardio:

  • 2 min. Incline Walk (5,5% incline & 5,5 km/h)
  • 1 min. Incline walk (15% incline & 5,5 km/h)

Repeat x 10 (no rest between rounds) for a total of 30 minutes.

Weights:

A1: DB Arnold Press 3×10
A2: Steering Wheels 3×10

B1: Lateral Raises + Front Raises Combo 3×20
B2: Rear Delt Bent Over Rows 3×15

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 7: Abs

Equipment needed: Treadmill, Mat

Cardio:

  • 2 min. Incline Walk (5,5% incline & 5,5 km/h)
  • 1 min. run (5,5% incline & 10-12 km/h)

Repeat x 10 (no rest between rounds) for a total of 30 minutes.

Circuit:

  • 20 Jumping Plank
  • 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

Do you think I’ll make it to my goal of 77 kg. by the end of February? Drop a comment and let me know what you think!

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