Fight to be Fit Workout

This full body workout incorporates some fighting style cardio with a high volume weight training routine to help you fight for your fitness.

Workout Summary

Main Goal	Sports Performance
Workout Type	Full Body
Training Level	Beginner
Program Duration	6 weeks
Days Per Week	3
Time Per Workout	30-60 minutes
Equipment Required	Bodyweight, Dumbbells
Target Gender	Male & Female

Workout Description

This workout is designed to enhance your fitness and performance with a combination of cardio and weight training. It includes exercises that simulate fighting movements to improve agility and strength.

About Andy Stern

Andy Stern is a renowned fitness expert with years of experience in training athletes. He has developed this workout to help you achieve peak performance and fight for your fitness goals.

Fight to be Fit Program Overview

Warm Up

Exercise	Sets	Duration
Jumping Jacks	1	3 minutes
Jump Rope	1	3 minutes

Workout

Exercise	Sets	Reps
Bench Press	4	12
Overhead Press	4	12
Tricep Kickbacks	3	15
Squats	4	15
Bent Over Dumbbell Rows	4	15

How To: Warm Up

It's important to warm up your body before starting the workout. Begin with a few minutes of light cardio, such as jumping jacks or jump rope, to get your heart rate up and prepare your muscles for the exercises.

Chest Press

Lie on a bench with your feet flat on the floor. Hold dumbbells in each hand and extend your arms above your chest. Lower the dumbbells to your chest, then press them back up to the starting position.

Overhead Press

Stand with your feet shoulder-width apart and hold dumbbells at shoulder height. Press the dumbbells overhead until your arms are fully extended, then lower them back to the starting position.

Tricep Kickbacks

Bend at the waist with your knees slightly bent. Hold a dumbbell in each hand and extend your arms behind you. Bend your elbows to lower the dumbbells, then extend your arms back to the starting position.

Squats

Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Lower your body into a squat position, keeping your back straight and your weight on your heels. Return to the starting position.

Bent Over Dumbbell Rows

Bend at the waist with your knees slightly bent. Hold a dumbbell in each hand and let your arms hang down. Pull the dumbbells up to your sides, squeezing your shoulder blades together, then lower them back to the starting position.

Andy's Go-To Supplement Suggestion

Andy recommends using Bodylogix Vegan Protein for optimal recovery and muscle growth. It provides a complete protein source with essential amino acids to support your fitness goals.