Free Workout Routine | Project Fit

* The following fitness routine and it's contents are intended for general reference purposes only and is not intended to address specific medical conditions.

This information is not a subtitute for professional medical advice or a medical exam. Prior to participating in any exercise program or activity, you should seek the advice of your physician or other qualified health professional.

Participating in any workout or exercise program means you may sustain a rish of physical injury. By using the following fitness routine you are voluntarily participating in these activities and release Emelie Sveed and Shaping Mom's from any and all claims of action and liability.

We do not guarantee you will lose any weight just from reading this document. Your results are completely dependent on what you do with this knowledge.

If you're unsure if you should follow any of the guidelines mentioned within any of the content this fitness routine, contact a qualified professional.

WEEK 1 - MONDAY

Do each exercise for 30 seconds, then rest for 30 seconds before starting the next one.

Rest for 1 minute after finishing the first round of the circuit. Then repeat each circuit 2 times before moving onto the next one.

* Click each exercise to see how to perform

CIRCUIT 1
Bodyweight Squats - Click to view video instruction
Curtsy Lunge - Click to view video instruction
Glute Bridge - Click to view video instruction
Donkey Kicks - Click to view video instruction

CIRCUIT 2
Froggers - Click to view video instruction
Kneeling Push ups - Click to view video instruction
Tricep Dips - Click to view video instruction
Superman - Click to view video instruction

CIRCUIT 3
Plank w Single Leg Raise - Click to view video instruction
Scissor Kicks - Click to view video instruction
Bicycle Crunches - Click to view video instruction
V Sit w Leg Extension - Click to view video instruction

WEEK 1 - WEDNESDAY

Do each exercise for 30 seconds, then rest for 30 seconds before starting the next one.

Rest for 1 minute after finishing the first round of the circuit. Then repeat each circuit 2 times before moving onto the next one.

* Click each exercise to see how to perform

CIRCUIT 1
Bodyweight Squats - Click to view video instruction
Reverse Lunges - Click to view video instruction
Frog Pumps - Click to view video instruction
Donkey Kicks - Click to view video instruction

CIRCUIT 2
Mountain Climbers - Click to view video instruction
Kneeling Push ups - Click to view video instruction
Tricep Dips - Click to view video instruction
Superman - Click to view video instruction

CIRCUIT 3
Commando Plank - Click to view video instruction
Scissor Kicks - Click to view video instruction
Straight Leg Toe Touches - Click to view video instruction
V Sit w Leg Extension - Click to view video instruction

WEEK 1 - FRIDAY

CIRCUIT 1
Jump Squats - Click to view video instruction
Reverse Lunges - Click to view video instruction
Frog Pumps - Click to view video instruction
Donkey Kicks - Click to view video instruction

CIRCUIT 2
Mountain Climbers - Click to view video instruction
Crab Toe Touch - Click to view video instruction
Tricep Dips - Click to view video instruction
Froggers - Click to view video instruction

CIRCUIT 3
Commando Plank - Click to view video instruction
Russian Twists - Click to view video instruction
Straight Leg Toe Touches - Click to view video instruction
Bird Dog - Click to view video instruction

WEEK 2 - MONDAY

Do each exercise for 40 seconds, then rest for 20 seconds before starting the next one.

Rest for 1 minute after finishing the first round of the circuit. Then repeat each circuit 2 times before moving onto the next one.

* Click each exercise to see how to perform

CIRCUIT 1
Jump Squats - Click to view video instruction
Banded Lateral Walk - Click to view video instruction
Glute Bridge - Click to view video instruction
Side Lunge - Click to view video instruction

CIRCUIT 2
Commando Plank - Click to view video instruction
Crab Toe Touch - Click to view video instruction
Superman - Click to view video instruction
Froggers - Click to view video instruction

CIRCUIT 3
Heel Taps - Click to view video instruction
Russian Twists - Click to view video instruction
Plank - Click to view video instruction
V Sit w Leg Extension - Click to view video instruction

WEEK 2 - WEDNESDAY

* Click each exercise to see how to perform

CIRCUIT 1
Curtsy Lunge - Click to view video instruction
Bodyweight Squats - Click to view video instruction
Single Leg Glute Bridge - Click to view video instruction
Frog Pumps - Click to view video instruction

CIRCUIT 2
Kneeling Push ups - Click to view video instruction
Crab Toe Touch - Click to view video instruction
Tricep Dips - Click to view video instruction
Froggers - Click to view video instruction

CIRCUIT 3
Side Plank - Click to view video instruction
Straight Leg Toe Touches - Click to view video instruction
Plank - Click to view video instruction
Heel Taps - Click to view video instruction

WEEK 2 - FRIDAY

* Click each exercise to see how to perform

CIRCUIT 1
Curtsy Lunge - Click to view video instruction
Banded Lateral Walk - Click to view video instruction
Single Leg Glute Bridge - Click to view video instruction
Leg Extension - Click to view video instruction

CIRCUIT 2
Superman - Click to view video instruction
Mountain Climbers - Click to view video instruction
Kneeling Push ups - Click to view video instruction
Tricep Dips - Click to view video instruction

CIRCUIT 3
Side Plank - Click to view video instruction
Straight Leg Toe Touches - Click to view video instruction
Bicycle Crunches - Click to view video instruction
Plank w Single Leg Raise - Click to view video instruction

WEEK 3 - MONDAY

Do each exercise for 50 seconds, then rest for 30 seconds before starting the next one.

Rest for 1 minute after finishing the first round of the circuit. Then repeat each circuit 2 times before moving on to the next one.