Fit Fam

👽🔥 ALIEN EDGE FIT – WORKOUT OF THE WEEK

FULL BODY SHRED + CORE (ATHLETIC CONDITIONING)

👉 This keeps the aesthetic focus but adds:

  • Fat burn 🔥
  • Athletic movement 🏃♀️
  • Higher intensity (more “edge”)

⚡ GOAL

Burn fat, build lean muscle, increase conditioning

⏱️ TIME

45–60 minutes

🧠 STYLE

Full Body + Conditioning + Core Burn

🔥 WARM-UP (5–7 MIN)

  • Jump Rope – 2 min
  • Bodyweight Squats – 20
  • Arm Circles + Hip Openers
  • Walking Lunges – 20

💪 PRIMARY FULL BODY WORK

1. Dumbbell Squat to Press

  • 4 sets x 12
    👉 Legs + shoulders combo (burn + strength)

2. Bent Over Rows (DB or Barbell)

  • 4 sets x 10–12
    👉 Back + posture + strength

3. Romanian Deadlifts

  • 3 sets x 10–12
    👉 Hamstrings + glutes (keep from last week but lower volume)

4. Push-Ups (or Bench Press)

  • 3 sets x 12–15

5. Walking Lunges (Weighted)

  • 3 sets x 20 steps

🔥 CONDITIONING CIRCUIT (FAT BURN)

3–4 ROUNDS – MINIMAL REST

  • Burpees – 12
  • Mountain Climbers – 40
  • Kettlebell Swings – 15
  • Jump Squats – 12

🔥 Rest 45 sec between rounds

🧱 CORE FINISHER (TIGHT + DEFINED)

1. Hanging Leg Raises

  • 3 x 12–15

2. Bicycle Crunches

  • 3 x 30

3. Plank Hold

  • 3 x 60 sec

🧨 FINAL FINISHER (EDGE TEST)

👉 “ALIEN SHRED TEST”

  • Sprint – 30 sec
  • Walk – 30 sec
    👉 Repeat x 8 rounds

👽 TIPS FROM THE EDGE

  • Move fast but controlled
  • Keep heart rate high
  • Focus on form under fatigue
  • Hydrate + protein intake high


👽 ALIEN EDGE FIT: LEGS + ABS (Workout of the Week)

Goal: Tone, build, and define
Style: Strength + burn + core finish
Time: 50–65 minutes

🔥 WARM-UP (5–7 min)

  • Stair climber or incline walk
  • Bodyweight squats x 20
  • Walking lunges x 20
  • Leg swings + hip openers

🦵 PRIMARY LEG WORK (Strength Focus)

1. Barbell Hip Thrusts

  • 4 sets x 12–15 reps
  • Squeeze at the top for 2 seconds
    👉 Builds glutes + power

2. Bulgarian Split Squats

  • 4 sets x 10–12 each leg
    👉 Elite movement for quads + glutes
    ⚠️ Slow on the way down = more burn

3. Romanian Deadlifts (Dumbbell or Barbell)

  • 4 sets x 10–12
    👉 Targets hamstrings + glutes
    💡 Keep back flat, stretch at bottom

4. Walking Lunges

  • 3 sets x 20 steps total
    👉 Full leg + conditioning combo
    🔥 Optional: hold dumbbells

5. Leg Press (High & Wide Foot Placement)

  • 3 sets x 12–15
    👉 Glute + hamstring bias
    💡 Go controlled, don’t lock knees

🍑 GLUTE BURNOUT (Alien Edge Style)

Superset – No Rest

  • Cable Kickbacks – 15 each leg
  • Bodyweight Squats – 20 reps
  • Glute Bridges – 20 reps

3 Rounds

💥 ABS FINISHER (Tight Core Focus)

1. Hanging Leg Raises

  • 3 sets x 12–15

2. Weighted Sit-Ups

  • 3 sets x 15

3. Russian Twists

  • 3 sets x 20 (each side)

4. Plank Hold

  • 3 rounds x 45–60 seconds

🧠 ALIEN EDGE TIPS

  • “No edge, no bet” → same applies here: no intensity, no results
  • Control every rep — don’t rush
  • Focus on mind-muscle connection, especially glutes
  • Stay hydrated + keep protein high

⚡ OPTIONAL FINISHER (If you want that extra edge)

  • Stairmaster: 10 minutes
  • Moderate pace → last 2 min all out