FIT JUST BECAUSE – 4 weeks at HOME plan
By: Anamaria Zjacic
(ENG)
I want you guys to enjoy and challenge yourself and your body during these 4 weeks.
I also understand its not an easy challenge, but I want you to give your best and
encourage each other. I want you to commit yourself to progress rather than
perfection. I created this to help you guys find your fitness path because I believe
health is happiness. I also want to thank you for deciding to join and be a part of this
challenge. I am extremely happy and honored that each one of you allowed me to be
a part of this journey of you becoming the best version of YOURSELF. Also
remember, the point is to push yourself, but if you can’t finish a circuit or an exercise,
or you even miss a day simple move on don’t quit because you have a whole group
of beautiful ladies here as your support. I am forever grateful for this opportunity so
without further ado let’s get GLISTENING!! :)
(CRO)
Želim da uživate i izazovete sebe i svoje tijelo tijekom ovih 4 tjedna. Također
razumijem da nije jednostavan izazov, ali želim da date sve od sebe i potičete jedni
druge. Želim da se fokusirate na napredak, rade nego na savršenstvo. Stvorila sam
ovaj izazov kako bih vam pomogla pronaci vas fitness put jer vjerujem da je zdravlje
sreća. Izuzetno sam sretna i počašćena što ste mi dopustili da vam pomognem
postati vasa najbolja verzija. Nemojte zaboraviti, ako ne možete završiti krug ili
vježbu, ili čak propustiti dan, jednostavno nastavite gdje ste stali umjesto da
odustaneš jer imate čitavu grupu predivnih cura ovdje za podrsku. Ja sam neizmjerno
zahvalan za ovu priliku tako da ajmo SVJETLUCATI!! :)
LEAN LEGS
NOTE: repeat each circuit 3 times / ponovi 3 puta
WEEK 1 & 3
Circuit 1
1. Jumping lunges – 15 each leg / svaka noga
2. Back lunge step ups - 12 svaka noga
3. In and out jumps - 15
4. Bulgarian split squat – 12 each leg / svaka noga
Circuit 2
1. 180 half burpees - 10
2. Leg step up knee raise – 10 each leg / svaka noga
3. Sit down explosive box jumps - 15
4. High knees – 30 seconds / sekundi
WEEK 2 & 4
Circuit 1
1. Plie pulsating jump squat - 12
2. Single leg sit down squat into a front lunge – 8 each leg / svaka noga
3. X jumps - 12
4. Side to side squat jumps - 12
Circuit 2
1. Toe touches - 30 seconds / sekundi
2. Back lunge with knee ups - 10 each leg / svaka noga
3. Pulse goblet squat - 30 seconds / sekundi
4. Jump squats - 15
SEXY ARMS & STRONG CORE
NOTE: repeat each circuit 3 times / ponovi 3 puta
WEEK 1 & 3
Circuit 1
1. Side to side jumps with shoulder taps - 10
2. Up & down plank push ups - 10
3. Rotating single arm side dip - 30 seconds / sekundi
4. Dips - 12
Circuit 2
1. Walk outs with side to side twist - 10
2. Knee rolls single leg extension - 10 each
3. Side to side lay down pushups - 12
4. Diamond push offs - 10
WEEK 2 & 4
Circuit 1
1. Plank arm extension - 12
2. Down dogs tucks - 8 each leg / svaka noga
3. Arm walkouts into mt climbers - 10
4. Toe taps (back to the floor) - 12
Circuit 2
1. Toe touches with hand step ups - 10
2. Reverse crunch - 12
3. Row side to side taps - 10 each side / svaka strana
4. Single leg crunch claps – 10 each leg / svaka noga
BUBBLE BUT
NOTE: repeat each circuit 3 times / ponovi 3 puta
WEEK 1 & 3
Circuit 1
1. Plank leg lifts - 10 each leg / svaka noga
2. Glute bridge - 15
3. Lying curtsey lunge - 12 each leg / svaka noga
4. Frog pumps (pulsating) - 15
Circuit 2
1. Single leg hip thrust - 10 each leg / svaka noga
2. Lying side kick - 15 each leg / svaka noga
3. Push up stand side to side taps - 10 each leg
4. Single leg kickbacks - 12 each leg / svaka noga
WEEK 2 & 4
Circuit 1
1. Bulgarian squat - 12 each leg / svaka noga
2. Single leg glute bridge - 12 each leg / svaka noga
3. Back kick - 12 each leg / svaka noga
4. Deficit back lunge - 10 each leg / svaka noga
Circuit 2
1. Side to side squat with side leg raise - 8 each leg
2. Squat tension side to back taps - 10 each leg
3. Single leg bridge with side kick - 8 each leg
4. Lying abduction – 12
FULL BODY STRENGTH
NOTE: repeat each circuit 3 times / ponovi 3 puta
WEEK 1 & 3
Circuit 1
1. Crisscross jumps into up & down plank - 10
2. Burpees - 12
3. Pushup jacks - 15
4. Crossbody mt. climber - 10 each leg / svaka noga
Circuit 2
1. X jumps - 12
2. Leg pull ins - 15
3. Pushups leg raise - 10 each
4. Pulsating jump squat - 12
WEEK 2 & 4
Circuit 1
1. Burpees - 10
2. Rolls - 10 each side / svaka strana
3. Squat into knee to elbow crunch - 10 each side
4. Butterfly sit ups - 15
Circuit 2
1. Skaters - 12
2. Plank - 30 seconds / sekundi
3. Plank tuck and jacks - 12
4. Side to side twists - 30 seconds / sekundi
CORE BURNOUT
(ENG) ***** This day is OPTIONAL, even though I strongly recommend you do the stretching
portion or if you have an individual routine of your own that’s fine too
(CRO) ***** Ovaj dan je OPCIONALAN, iako vam jako preporučujem da odradite dio sa
vjezbaama za rastezanje ili ako imate vec vlastitu rutinu koju radite
NOTE: repeat each circuit 3 times / ponovi 3 puta
WEEK 1 & 3
Circuit 1
1. Reverse crunch - 10
2. Plank with T rotation – 10 each side / svaka strana
3. Plank to dolphin - 12
4. Bird dog crunch – 10 each side / svaka strana
Circuit 2 - stretching / rastezanje
1. Lunge with spinal twist – 20 seconds each side / sekundi svaka strana
2. Piriformis stretch - 20 seconds each side / sekundi svaka strana
3. Butterfly stretch – 20 seconds each side / sekundi svaka strana
4. Lunging hip flexor to toe touch stretch - 20 seconds each leg / sekundi svaka noga
WEEK 2 & 4
Circuit 1
1. Dead bug – 10 each side / svaka strana
2. Flutter kicks – 30 seconds / sekundi
3. Side plank - 30 seconds each side / sekundi svaka strana
4. V ups - 12
Circuit 2 – stretching / rastezanje
1. Toe touches – 20 seconds each leg / sekundi svaka noga
2. Knee to chest stretch - 20 seconds each leg / sekundi svaka noga
3. Extended puppy pose – 20 seconds strana
4. 90/90 stretch with a back lean - 20 seconds each leg / sekundi svaka noga
