The Fit Girl Workout

The Fit Girl Workout

missfitnesslife_routine

I designed  “The Fit Girl Workout” to target all the common trouble spots.

The Exercises and drop rep sequence will see you work your entire body to slim down fast and target lean muscle to get super Toned.

Enjoy, Vix

 

How “The Fit Girl Workout” works

  • There are 3 SETS for you to complete the whole workout
  • Each set has ONE x 5 min Cardio Interval and 5 Exercises
  • The workout starts off with high reps that decrease to low reps over 3 Sets

SET 1

Complete 5 mins of cardio intervals followed by  30 reps of each of the 5 exercises
( thats your First 5 min cardio and your first 150 reps)

 Then do

SET 2

Complete 5 mins cardio intervals followed by 20 reps of each of the 5 exercises

Then do

SET 3

Finish with your last 5 mins cardio intervals followed by 10 reps of each of the 5 exercises

* Complete all 3 SETS
– This will total 15mins Cardio intervals and 300 Fit Girl Reps in TOTAL to slim you down and Tone you Up FAST.

BREATHING TIP: always breathe IN on the easy part of the exercise and EXHALE on the hard part of the exercise

TIP: If You Are New to Working Out or Just Getting Back Into It

Start this week gradually: 20 mins on Mon Wed Fri is a great start (more if you are feeling great) and build up your workouts over time.

77% of Your result comes from your Nutrition so focus on nutrition while you get stronger and stronger in your workouts.

If you are new to working out with weights you are really going to feel the first and second sessions, after that it won’t be as intense (but you will always feel like you did a great workout)

CARDIO Interval OPTIONS:

If you have access to cardio equipment choose your favourite

Treadmill, rower, spin bike, x-trainer,

Otherwise do a run of equal time or interval stationary cardio exercises
– jump rope, jog on spot, star jumps, Mountain climbers,

– e.g: 45 Seconds ON and 15 Seconds REST Or  30 secs easy  and 30 sec HARD – repeat for 5 mins

MinutesPower IntensityRecovery
1-245 secs15 secs
2-345 secs15 secs
3-445 secs15 secs
4-545 secs15 secs

 

SET 1 – 5 mins Cardio intervals

followed by 30 reps of each of the 5 exercises

1) Single Arm Squat Press – 15 each arm
Hold your weight up by your shoulder
Squat – Push your booty back behind you
As you stand push with your weight thru your heels
Press weight straight up above your head

Squatpress_singlearm

 

3) Crunch Flyes
Start on your back with arms wide holding your weights
Breath in and pull your abs in tight
As you exhale close your arms in a semi circle to bring your weights together
At the same time crunch up bringing your chest and keens to meet – hold for a second
Lower SLOWLY – lower arms with control back to starting position

crunch_flye_new

 

3) Single Leg Steps (awesome for your legs, butt and abs) – 15 Each LEG
Place your left foot on the bench – ensure your heel is not hanging off the bench
As you exhale step up with your right foot
Stand nice and tall and extend right leg back – SQUEEZING your booty
Step down and repeat 15 x on the SAME leg
then change legs

* Optional: Hold hand weights by your sides

stepups_single_no weight

 

4) pushups with a leg lift (awesome for your arms chest and abs) – 15 Each side
Hands wide
On toes – heels pushed back – hips lifted – abs in tight
Lower chest  – keeping your hips lifted – no arch in your back

* Beginners TIP: Place your hands on a Bench or table or railing to make it easier

pushup_oneleg_raisedpushup_leglifted_handsonbench1

 

5) Side Stepups (awesome for your thighs, butt and love handles) – 15 Each side
Place your left foot on the bench -SIDEWAYS
As you exhale step up with your right foot
Stand nice and tall and extend leg slight forward or just rest on the bench
Step down and repeat 15 x on the SAME leg
then change legs

* Optional: Hold hand weights by your sides

stepUps_sed_signle

 

SET 2 – 5 mins Cardio intervals

20 reps of each of the above 5 exercises

 

SET 3 – 5 mins Cardio intervals

10 reps of each of the above 5 exercises

Enjoy Vix…

By Victoria Milicevic

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73 Comments

  • Grace

    Reply Reply April 26, 2013

    Just thought I’d let you know that our dog enjoyed the shuttle runs in the Hell Yeah workout, too. He joined me in my laps!!

    • Vix

      Reply Reply April 26, 2013

      Grace thats Awesome!! My dogs Butch and Spike are turning 12 next month and need to take it a bit easy but they used to love them so much!! I taught them “ready”, “set”, and “go” and they always beat me- we all had the best fun. I wish I got it on video, one of my dogs used to always sneak forward on “set” and I had to send him back to the line- he is a staffy and his vocal protests at having to go back were hilarious.

  • Ruby

    Reply Reply April 26, 2013

    Hi vix… Its really working… I can feel cahsnge… Its awesome
    Thanks vix

    • Vix

      Reply Reply April 26, 2013

      Ruby thats FANTASTIC!!

  • Christine

    Reply Reply April 26, 2013

    Great workout yet again Vix

  • Cherry solano

    Reply Reply April 26, 2013

    Hi Vix
    I’m loving your workout and the 14 days challenge. You have great information and I would like to thank you. But with the weather getting cooler it is very hard to avoid eating the wrong thing.

  • Bec

    Reply Reply April 27, 2013

    Whoo uhhh!!!!
    that was pretty intense!
    Looking forward to next weeks challenges :)
    Thanks Vix
    Bec

    • Vix

      Reply Reply April 27, 2013

      Hi Bec I am just addding the final touches to this weeks challenges- I will send soon!

  • Ky

    Reply Reply April 27, 2013

    I have just started weight training 2hrs a week and Im now into my third week. However I have been gaining a kg every week! I have been eating healthy but why the gain not the loss?

  • Carla

    Reply Reply April 28, 2013

    Hi vix,
    What the percentages for carbs fat protein please
    Thanks
    Carla

    • Vix

      Reply Reply April 29, 2013

      Hi Carla I think I put them on this page, there is quite a bit more involved in getting awesome results than just the macronutrients, for the compreshensive program check out my Flat Tummy Solution Program

  • Bec

    Reply Reply May 13, 2013

    Thanks for getting me out of bed to do you Monday morning challenge! pretty sure I would have stayed in bed without the motivation.
    Here’s to another successful 2 week challenge :)

  • Rebecca

    Reply Reply May 13, 2013

    Came down with dreaded lurgy last night . Have eaten correctly and had a lot of water. Just don’t feel up to intense exercise though. Maybe I’ll modify the weights part for today?

    • Vix

      Reply Reply May 13, 2013

      Hey Rebecca just do what you can or put in a rest day if you need to so you can go harder when you feel 100%

  • Raewyn

    Reply Reply May 13, 2013

    Hi Vix,
    Was unable to start ur program today,(my loss) but i am so eager and itching to start, but my cupboards dont hold the food that i actually need according to ur clean eating. I will definitely be doing the exercises tomorrow and drink more water, but what can i do about the food for now?
    You have turned me into a fan, and am so greatful for all the info you have supplied.

    Kind regards
    Raewyn

    • Vix

      Reply Reply May 14, 2013

      Hi Raewyn just do what you can with what you have until you have a chance to go shopping. So base each meal around protein, carb and vegetagle and focus on the least processed/most natural version of each.

  • Natasha

    Reply Reply May 13, 2013

    day 1 of 14 day challenge. Was a bit worried about how I’d go with the exercises, but went well. Certainly worked up a sweat.

    • Vix

      Reply Reply May 14, 2013

      Natasha thats FANTASTIC well done!

  • Kelly

    Reply Reply May 13, 2013

    Just finished my first work out for the 14 day challenge! This was my first time ever using weights! I think I may be sore tomorrow but I know it will all be worth it in the end!

    • Vix

      Reply Reply May 14, 2013

      Kelly thats AWESOME welcome to weights!!

  • Debbie

    Reply Reply May 14, 2013

    What is the best time if the day to exercise?

    How much fruit can I eat per day

    What about yoghurt?

    Weights How heavy?

  • justine

    Reply Reply May 22, 2013

    I understand 30-20-10 of each exercise is required,but what about the exercises that say “do 15 on each leg” does the same rule apply to those ?

  • Martina

    Reply Reply June 10, 2013

    Hi… Thank you so much for great work outs . I joined to become stronger and are u making me work. I am sore from head to toe but in a very good way ! I started late as I had a head cold , on day 4 today and feeling great …again thank you do much . Loving it x

  • Sam

    Reply Reply June 11, 2013

    Hi Vix
    Is there a way to get all your workouts in printable form or in a book? They are great, just abit hard to print and take to the gym :) Thanks for the great workouts!!

    • Vix

      Reply Reply June 12, 2013

      Hi Sam I just added a little print icon at the bottom of each post- look for this icon just under “leave your comment” on each page.

  • Sarah Somerville

    Reply Reply January 13, 2014

    This was an excellent all rounder workout to start the 14 days of slim down!!! I feel energized to really achieve the challenge for today!! Thank you!

    • Vix

      Reply Reply January 14, 2014

      Your most welcome Sarah! Glad you loved it :D

  • LM

    Reply Reply January 13, 2014

    Thanks Vix – I need this to kick-start my ‘live fit’ year.
    Finished my first day workout. As I do these throughout my workday, I don’t have time to fit in the cardio, what are your suggestions for completing the cardio… will a walk/jog in the evening suffice?

    • Vix

      Reply Reply January 14, 2014

      Hi! A walk/jog in the afternoon is certainly better then nothing :) Keep up the great work!

  • Constance

    Reply Reply January 13, 2014

    Hi Vix. I have a nearly 6 month old baby and need to loose the extra flabby bits. Im loving your workouts and cant wait for tomorrow.

    • Vix

      Reply Reply January 14, 2014

      Well your in the perfect place Constance! How did day 2 go for you? :)

  • zahra

    Reply Reply January 13, 2014

    OMG done it sweating alover my body bt whats the perfect time to do.the workout

    • Vix

      Reply Reply January 14, 2014

      Good things come to those who sweat!! Hehe Zahra! Good work.

  • Marie

    Reply Reply January 13, 2014

    Great 1st session and 1st day.. Bring on day 2!!! :)

    • Vix

      Reply Reply January 14, 2014

      How did you do with day 2 Marie! As good as yesterday? :D

  • Nat

    Reply Reply February 17, 2014

    HI Vix…is there any harm in working out at night in your opinion?

  • Chrissie

    Reply Reply February 17, 2014

    Hi Vix,

    I just made an attempt, forgive me, I have been unpacking pallets all day, totally exhausted….no excuse I know, but with a couple of niggles I can’t do the push ups. I did 2 reps of the others…and I powerwalk every morning about 3.7 km , even try to put a little sprint in! I’m 50……. :) I did eat very well…

    • Vix

      Reply Reply February 18, 2014

      Every little bit counts Chrissie! Keep up the great work :)

  • Cush

    Reply Reply February 17, 2014

    Day 1 complete. Wicked work out. I can’t believe how much you sweat in such a short workout! Bring on day 2!

    • Vix

      Reply Reply February 18, 2014

      Sweat is fat crying hehe! Great work! Let us know how you go with Todays workout :D

  • jenny

    Reply Reply February 19, 2014

    Day 1 (sorry I am 2 days behind). Struggled initially until I worked out I did not have to do 30 x 15 each arm – arm press etc. Great sweat work out. Think I will get my teen age kids into it:)

    • Vix

      Reply Reply February 19, 2014

      Glad you enjoyed it! :D Your teens would love it! :D

  • Stacy V

    Reply Reply March 22, 2014

    Ready for Monday!!!!!

  • Tara

    Reply Reply March 24, 2014

    Hi there just top let unknown even through I run after my kids I still wants losing weight so now I am starting this my gold is to get fit look great and be able to keep up with my five kids I am only 29

    • Vix

      Reply Reply March 24, 2014

      Hi Tara! Your in the perfect place to start!! :D
      For complete guidelines, meal plans, foods lists, shopping lists and heaps more check out the Flat Tummy Solution.
      With the Flat Tummy Solution you also get a trial membership to Vixs membership page where you can get all your questions answered and new workouts to follow every week.
      Here is the link to the Flat Tummy Solution: http://www.flattummysolution.com

      All the best!

  • Martina

    Reply Reply March 24, 2014

    Hi Vix

    I am very time poor .. I work nights and 10 hr shifts .. is it okay to split the workout ? I got up this morning and did 30 of each with a five min cardio .. when I come home tonight I will do the rest. Will that way give me the same results ? Or should I just make time and do it all at once ?

    Thank you ..

    • Vix

      Reply Reply March 25, 2014

      Hi Martina!
      It generally takes 10-15mins for your body to warm up & get into it so you will find you will get the most benefits from going the full workout in one go. But half a workout is better then no workout :)
      Keep up the great work!

  • Stacy V

    Reply Reply March 24, 2014

    Day 1 exercises complete!

    • Vix

      Reply Reply March 25, 2014

      GREAT work Stacy! Keep it up!

  • Martina

    Reply Reply March 26, 2014

    Thanks Vix

    Making the effort .. getting up earlier and getting it done ! Feeling great little sore but nothing major .. thanks again :)

  • Lynanne

    Reply Reply April 28, 2014

    This another effective workout!! Can,t wait to get into this one!! :)

  • suzanne godfrey

    Reply Reply April 28, 2014

    A fantastic work out realy got the hart pumping :-))

    • Vix

      Reply Reply April 29, 2014

      Woohoo! GREAT work Suzanne! Keep it up!

  • Gwen

    Reply Reply June 14, 2014

    I am so excited to start this program

  • Nicki

    Reply Reply June 16, 2014

    I hurt my back yesterday, ahhhh! But I went to the gym and spoke to the girls there on how to adapt the workout to protect my back and so I still managed it. I didn’t want anything to stop me in this challenge, I always find an excuse and give other people power over me to help me fail – not this time!

    • Vix

      Reply Reply June 16, 2014

      Hi Nicki! Oh no that not good to hear! 77% of your result comes from what you eat so the nutrition challenges will be great for you. Do your best to adapt the fitness challenges to what you are able to do. Have a look at my Post How to Get Into Awesome Shape Even if You Have an Injury for some great tips on how to work around any injuries as well. Heres the link;http://www.missfitnesslife.com/how-to-get-into-awesome-shape-even-when-you-have-an-injury All the best!!

  • Lulu

    Reply Reply September 11, 2014

    Hi Vix,
    I loved the Day 1 workout! I thought it would be too hard (it sure looked too hard!) but with the lower reps I managed to pull the whole thing off – Success! However, my calves have been so sore I have barely been able to walk for a week. I did running on the spot for the cardio – I usually run x-country and do hill walking for exercise so I’m not sure why I ended up so sore. I shall have to source a stationary bike and try that. Thanks :)

    • Vix

      Reply Reply September 15, 2014

      Hi Lulu- you are doing great! Often if you have just started something new your calves will really let you know.
      Other things to consider are your shoes and stretching. A stretch that is great for calves is called “downward dog”. If you have the Ultimate Slim Down Program check out the stretch and the simple Yoga sequence from Sundays workout.

  • Mia

    Reply Reply October 27, 2014

    I’m a very busy mum of 2 and I also work nights so for the past few years I’ve put exercise to the back burner. Also because I’m a slim girl so I have just thought there’s no need to worry. After seeing this challenge though I’ve decided its time for some me time and now hopefully I can tone up and be the best me I can. Thank you for putting this challenge on for free. Very much appreciated!

    • Vix

      Reply Reply October 27, 2014

      Mia thats AWESOME!

  • Jackie

    Reply Reply October 28, 2014

    I have a question….If I order the Flat Belly Solution will I get actual books to hold? I am old and I cannot get used to reading all this stuff on a computer. It makes me frustrated. I am trying to print stuff to do the challenge and I get all these extra papers….I would really like to try this but I really need paper or a book I can hold and write in. Thanks

    • Vix

      Reply Reply October 28, 2014

      Hey Jackie we have put our best effort into making the program instant access, on any device or mobile, anywhere on in the world. The materials in the Flat Tummy Solution are also formatted for easy printing. If you are printing the challenge workouts from Miss Fitness Life be sure to look for the button. That button makes pages on our website ready for the printer. All the best.

  • Ruth

    Reply Reply October 29, 2014

    Just completed day 3 workout, when idid it back in January it was 3 rounds if each set and Iv never once gotten through it. Now that it’s only 2 I powered through it, feeling great

    • Vix

      Reply Reply October 29, 2014

      Ruth that is awesome!!! Well done!

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