FIT IN 10

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FIT IN 10
THE ULTIMATE TEST OF MIND, BODY AND SPIRIT
This program is a product of Longhorn Fitness
Consultancy. No part of It maybe circulated,
quoted, or reproduced for distribution without
prior Written approval from Longhorn Fitness
Consultancy.
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FIT IN 10
10 Circuit Exercises 10 Weeks of Hard
Work 10 Calories Per Minute
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FIT IN 10 is a group lesson based on circuit
training, but is much different than anything
else on the current fitness market. The FIT IN 10
concept is based on 5 different circuit programs
each repeated twice during a 10 week period.
All circuit programs include the same circuit
exercises making it easier for people to
remember.The programs can be made as easy or as
tough as people wish and is based on a 'boot
camp' style of motivation where individuals are
pushed to their own individual limits. The
program also encourages people to work with a
training buddy to help and support them. Before
the start of the 10 week program, each individual
must choose a personal challenge that they want
to achieve in the 10 week period i.e. stop
smoking etc. Together with their buddy, they
provide support for each other in reaching their
goals.The FIT IN 10 program lasts for 10 Weeks,
using 10 circuit exercises andburns on average
10 calories per minute, depending on how hard you
work.Individuals sign up and pay for a 10 week
commitment. This is also intended to motivate
them to follow the course to the end.
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10 UP
Week 1-6
Squats Press Ups Sit Ups Dorsal Raises Star Jumps
Bench Dips Squat Jumps Calf Raises Lat
Raises Cross Sits
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SPOT 10
Week 2-7
Squats Press Ups Sit Ups Dorsal Raises Star Jumps
Bench Dips Squat Jumps Calf Raises Lat
Raises Cross Sits
FRONT
LEFT
RIGHT
REAR
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Week 3-8
CARDS
KING 30 QUEEN 25 JACK 20 ACE 15
PRESS UPS SIT UPS BENCH
DIPS SQUATS
Shuffle a pack of cards and place it so the deck
is facing downwards. Take a card and look at
what it is, hearts mean you have to do that
number of Press ups, Diamonds Sit ups, Spades
Bench Dips and finally Clubs Squats. If you
were to pick a King of hearts, you would have to
do 30 Press ups etc. Keep going through the pack
until all cards have been used. Work in pairs
with your training buddy!
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BOX 10
Week 4-9
Squats Press Ups Sit Ups Dorsal Raises Star Jumps
Bench Dips Squat Jumps Calf Raises Lat
Raises Cross Sits

• WARM UP
• CIRCUIT 1 (BOX 10)
• PUNCH BAG WORK OR PADS
• CIRCUIT 2 (BOX 10)
• TECHNIQUE PAD WORK
• CIRCUIT 3 (BOX 10)
• COOL DOWN STRETCH

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BUDDY 10
Week 5-10
Squats Press Ups Sit Ups Dorsal Raises Star Jumps
Bench Dips Squat Jumps Calf Raises Lat
Raises Cross Sits

• WARM UP
• BUDDY WORKS YOU REST
• YOU WORK BUDDY RESTS
• COOL DOWN STRETCH