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Six-Week Workout Split

FIT IN

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Six-Week Workout Split FIT IN 6 @dbftftguide
Six-Week Workout Split FIT IN 6 @dbftftguide
Six-Week Workout Split FIT IN 6 @dbftftguide
Six-Week Workout Split FIT IN 6 @dbftftguide

@dbftftguide

Hello!

First off – thank you for supporting me and taking the chance to purchase this “mini guide”. I know how hard it can be to purchase online programming – but rest assured that this is going to aid you within your journey!

For those of you who are new here, my name is Desiree Scoggin. I am an ACSM-Certified Personal Trainer and hold a Bachelors Degree of Science in Exercise Science. I founded “desbfittraining” in February 2017, and since then have been helping many women within their fitness journeys.

As my own journey has been quite up and down – my goal as a trainer is to provide others with information I wish I could’ve had. I am here to provide you with a blueprint to improve your fitness journey.

So, Welcome to Fit in Six.

What’s Inside?

This is a six week program that includes a five day per week split. The split includes two lower body days, and three upper body days split into different muscle groups.

Every exercise within the guide will have a video demo available on my Instagram page (@dbftfitguide) – these will all be searchable by hashtag, which is given to you within each workout.

P.S.: If you don’t own any resistance bands: ORDER SOME NOW. Go to Amazon.com and search 4kor resistance bands, these are my go-to!

TABLE OF CONTENTS

1……………………………Welcome

2…………….FAQs and Glossary 4……………………Workout Splits 7………………….Abs and Cardio

Got Questions?

How are sets/reps counted?

All sets will be written out like this (ex: 4x10) – this would show that there are 4 SETS of 10 REPS. Now, if you see something like this (ex: 4x10,10,8,8) – that means that there are 4 sets but the first 2 sets are 10 reps and the other 2 sets are of 8 = four total sets with different rep counts.

What supplements do I need?

These will only SUPPLEMENT your activity – these are not to be mistaken as “magical potions.” each has their own purpose, but these are suggested!

- Fish oil (during the day)

- Multivitamin (during the day)

- Creatine Monohydrate (post workout)

- Protein powder (post workout)

- Probiotic (during the day)

I use and highly trust Unico Nutrition. If you choose to order any products, my code, “desbfit” can save 20%. Let me know if you have any questions about my favorite flavors or products!

Should I be doing cardio?

Cardio is another way to get into a caloric deficit without taking away food, Doing cardio = energy and caloric expenditure which can aide in weight loss. HOWEVER, it an also result in muscle breakdown.

Depending on your goals you need to make sure you are doing the proper amount, if any at all! Overall, be sure if you are still implementing cardio based on your goals during this program, but be cautious of “overtraining.”

How to measure progress: TAKE PICTURES

• in the same spot, around the same time of day, and same day each week for best comparison.

• NO SELFIES!!!!! Set up a timer!

• Take a front, back, side picture— relaxed/natural pose, and then add a front facing double bicep flex!

• Full body (head to toe)

• OPTIONAL: I want to see your transformation and be able to show others what they can do on my Instagram and website. crop out your face and email me at desbfit@gmail.com. attach in the body of an email week 1 pictures and a collage for comparison after week 6!

More Questions

What should I do for food pre and post workout?

• I DO NOT recommend training fasted (aka: without any food being eaten), get a meal of large snack in you at least 1-2 hours before your workout and 1-3 hours after.

• EAT ALL THE CARBS, fast acting carbs are key to recovery and aid in Muscle Protein Synthesis. They also replenish glycogen stores that you lose during activity.

How can I fnd my macros?

Here are two sites to help you calculate your personal macros:

• https://www.katyhearnfit.com/macro-calculator.html

• www.avatarnutrition.com

Counting macros is NOT needed, however it is a great way to learn about your body, notice what kind of food you’re putting into it, and a way to see results! Utilize the sites above to learn more, and figure out what’s best for you.

What can I expect out of this guide?

You can expect to gain some knowledge of new exercises, and the ability to have a guided workout in the gym. Sometimes, it is awkward going in by yourself and aimlessly walking around wondering what to do next. With the guide, you will perform the same exercises weekly to see not only weights increase, but also gain confidence with some new moves!

Glossary:

DB: Dumbbell KB: Kettlebell BB: Barbell SL: Single Leg

ALT.: Alternating S.: Seconds R,L,T: Right, Left, Together

Ecc: Eccentric (0-0-0): Tempo Work, See Notes

NOW – head over to @dbftfitguide hit “follow”, then request to be added to the private Facebook group

(search: DBFT Fit Guide), and LET’S GET TO WORK!

Negative thoughts are guaranteed to bring you down. Be grateful for your gifts, and you can’t help but learn to love your body.Week 2: Shake it Off You can’t control what happens, but you can control your

Week 2:

Shake it Off

help but learn to love your body. Week 2: Shake it Off You can’t control what

You can’t control what happens, but you can control your reaction to what happens. Letting go leaves you free to reach your fullest potential.

Week 3: Enjoy Yourself!

to reach your fullest potential. Week 3: Enjoy Yourself! A healthy lifestyle isn’t about deprivation --

A healthy lifestyle isn’t about deprivation -- it’s about celebration. Eat foods that make you feel good, find workouts you like, and by all means, treat yourself when the time is right!

As long as you’re living, every day, every moment, is a chance for success. Each morning you wake up is a blessing from God. Seize the day.

Keep At It

It’s not what you do some of the time, it’s what you do most of the time that counts. Never give up, and you’ll never fail.

Week 4: A New Day is a New Opportunity

Week 5:
Week 5:

Week 6: Settle in for the Ride

Trying to lose weight or shape up in record speed will only leave you disappointed (and exhausted! Think of fitness as a journey comprised of many small steps -- and a few inevitable setbacks -- and you’re much more likely to reach your goals.Never give up, and you’ll never fail. Week 4: A New Day is a New Opportunity

comprised of many small steps -- and a few inevitable setbacks -- and you’re much more
comprised of many small steps -- and a few inevitable setbacks -- and you’re much more
comprised of many small steps -- and a few inevitable setbacks -- and you’re much more
comprised of many small steps -- and a few inevitable setbacks -- and you’re much more

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INSTA: @Desb Fitness Videos: @DBFTFITGUIDE YOUTUBE: DESIREE SCOGGIN FITNESS TWITTER: @DESBFIT FACEBOOK: DESBFITTRAINING
INSTA: @Desb Fitness Videos: @DBFTFITGUIDE YOUTUBE: DESIREE SCOGGIN FITNESS TWITTER: @DESBFIT FACEBOOK: DESBFITTRAINING
INSTA: @Desb Fitness Videos: @DBFTFITGUIDE YOUTUBE: DESIREE SCOGGIN FITNESS TWITTER: @DESBFIT FACEBOOK: DESBFITTRAINING
INSTA: @Desb Fitness Videos: @DBFTFITGUIDE YOUTUBE: DESIREE SCOGGIN FITNESS TWITTER: @DESBFIT FACEBOOK: DESBFITTRAINING
INSTA: @Desb Fitness Videos: @DBFTFITGUIDE YOUTUBE: DESIREE SCOGGIN FITNESS TWITTER: @DESBFIT FACEBOOK: DESBFITTRAINING
INSTA: @Desb Fitness Videos: @DBFTFITGUIDE YOUTUBE: DESIREE SCOGGIN FITNESS TWITTER: @DESBFIT FACEBOOK: DESBFITTRAINING

INSTA: @Desb Fitness Videos: @DBFTFITGUIDE YOUTUBE: DESIREE SCOGGIN FITNESS TWITTER: @DESBFIT FACEBOOK: DESBFITTRAINING #DBFTGUIDE #DBFTCHALLENGE

SCOGGIN FITNESS TWITTER: @DESBFIT FACEBOOK: DESBFITTRAINING #DBFTGUIDE #DBFTCHALLENGE Designed By Brooke_Battersby 8
SCOGGIN FITNESS TWITTER: @DESBFIT FACEBOOK: DESBFITTRAINING #DBFTGUIDE #DBFTCHALLENGE Designed By Brooke_Battersby 8
SCOGGIN FITNESS TWITTER: @DESBFIT FACEBOOK: DESBFITTRAINING #DBFTGUIDE #DBFTCHALLENGE Designed By Brooke_Battersby 8
SCOGGIN FITNESS TWITTER: @DESBFIT FACEBOOK: DESBFITTRAINING #DBFTGUIDE #DBFTCHALLENGE Designed By Brooke_Battersby 8
SCOGGIN FITNESS TWITTER: @DESBFIT FACEBOOK: DESBFITTRAINING #DBFTGUIDE #DBFTCHALLENGE Designed By Brooke_Battersby 8
SCOGGIN FITNESS TWITTER: @DESBFIT FACEBOOK: DESBFITTRAINING #DBFTGUIDE #DBFTCHALLENGE Designed By Brooke_Battersby 8
SCOGGIN FITNESS TWITTER: @DESBFIT FACEBOOK: DESBFITTRAINING #DBFTGUIDE #DBFTCHALLENGE Designed By Brooke_Battersby 8

Designed By Brooke_Battersby

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