Nicole Mejiaのインスタグラム(nicole_mejia) - 3月25日 05時29分

New App Update!?
Click the dumbbell icon in the top right corner of each circuit to view the recommended resistance!
The #fitandthickapp is available for iOS and Android with a 7 day trial!
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??Frequently asked questions??
Q: Do I have to have access to a gym to do these workouts?
A: NO! You can do these workouts at home or outside with a few pieces of equipment.
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Q: If I am working out at home, what equipment should I invest in?
A: A barbell (you can get an EZ grip bar on amazon or at target or Walmart!), plates for your barbell, 3 sets of dumbbell (light, moderate, and heavy), resistance bands, ankle weights, a mat, and a bench or step.
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Q: Can I select the workout I want to do each day?
A: You will be prompted to follow along with our recommended workout schedule but you can repeat workouts from previous weeks or jump ahead to your desired workout if you wish!
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Q: How can I modify equipment if I do have access to a gym?
A: Use the cable machine instead of the resistance bands.
Use the leg press machine instead of ankle weights.
Use the leg extension machine instead of ankle weights.
Use the seated abduction machine instead of ankle weights for the standing abductors.
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Q: What if I don't have access to stairs for Plyos and abs day?
A: Think outside the box here! You may have stairs available to you in your apartment building, local park, or bleachers! If you still can't find any or it's snowing lol, do 15 sec of high knees for each flight of stairs.
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Q: How much cardio should I be doing?
A: the Fit and Thick program is built with circuit style training so cardio is built into both leg days. You are also doing HIIT cardio on both Plyos and abs days! The amount of additional steady state cardio that's right for you is directly related to your goals:
LOSE: 20-30 minutes of steady state cardio 3x/week
MAINTAIN: 20-30 minutes of steady state cardio 2x/week
GAIN: 20-30 minutes of steady state cardio 1x/week
Keep in mind that your run on Upper body day counts as 1 steady state cardio day!
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If you have any additional questions on the app or program, leave them in the comments!??
HUUUUGE SHOUTOUT TO @plankkapps!

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