FITMAS2019

25 Days of
FITMAS
25 DAY FITNESS PROGRAM
FREE PDF WORKOUT GUIDE!
Copyright 2019 Diary of a Fit Mommy | 25 Days of Fitmas

fuduli.simona97@yahoo.com
Welcome to the
25
DAYS OF
fitmas
CHALLENGE
2019

Disclaimer
Please read the following user agreement and disclaimer below before beginning this
exercise program.
Diary of a Fit Mommy, LLC. is not a licensed physician or dietician. Before beginning any meal
plan, it is your sole responsibility to get approval from your doctor beforehand. It would be in
your best interest to get a physical done including bloodwork any other health related exams,
to ensure you are physically able to start a new diet regimen.
All information within this eBook is meant to be for educational purposes only and my re-
search and experience over the last few years. By participating in this eBook and meal plan,
you agree to hereby release Diary of a Fit Mommy, LLC and Sia Cooper of any harm or liability
that you may encounter.
If you have an illness, food allergy, or health related issue, it is your sole responsibility to de-
termine whether or not this diet plan is right for you.
By participating, you agree that in consideration of any diet plans, you for yourself and any
representatives of yourself hereby hold harmless Diary of a Fit Mommy, LLC and Sia Cooper
from any claims arising from your participation in any diet or workout plans.

You’re Invited!
Hi ladies! I am so excited that you are here for my new FITMAS challenge!!
The challenge will begin on December 1st and run through Christmas day, hence the name
“25 Days of FITMAS.”
Each day, you will have a new workout or challenge to complete. This guide has everything
that you need to get started-just follow it day by day. The challenges do not feature images
so your best bet is to use Google search or YouTube.
However, these exercises are from my 12 week bundle plan where there are step-by-step
pictures and detailed instructions for each move so it would be a useful guide. {PS: You have
a nice little coupon code on the last page!}
Before beginning this program, I encourage you to upload a commitment photo to Instagram
and tag me (@diaryofafitmommyofficial) so I can meet you!
After completing each challenge, I would love for you to check in on Instagram and tag me
(@diaryofafitmommyofficial) to let me know how you are doing! Be sure your profile isn’t
private or else I won’t be able to see you!
Lastly, be sure to invite a friend, co-worker, family member, or even your spouse to join you
on this challenge! It is SO easy to fall off of the wagon during the holidays, but don’t let it
happen to YOU. Stay accountable by having a partner. Can’t find a partner? That is what your
daily check ins on Instagram is for! I will be there for you :)
I hope you all enjoy this little Christmas gift from me and don’t forget your little something
extra on the last page, reserved for Christmas Day!
Big hugs and I cannot wait to see how you do!
Sia Cooper
Diary of a Fit Mommy LLC.

Holiday Diet
In order to obtain the best results possible, you must make sure that your diet is on point.
Nutrition is 70% of the battle! Most people think they can workout consistently while eating
a little junk food here and there and still see results, but I am sorry-THAT IS WRONG!
This holiday, I know there will be plenty of parties and get-togethers involving yummy food
loaded with sugar, fat, and empty calories, but I have a few tips to keep you from giving into
temptation:
Do’s:
Do eat every 2-3 hours to keep yourself feeling full.
Do eat protein at every meal.
Drink 8oz of water prior to each meal.
Eat 5-6 small meals per day.
Follow my Strong Body Guide 12 Week Meal Plan for the best results (coupon is located
in the back of this guide).
Don’ts:
Do not skip meals.
Do not give into more than 2 cheat meals per week during this 25 day period.
Do not go longer than 3 hours without a small healthy protein snack.
Do not forget to pack a snack with you while you are out and about!

Get Featured!
I want to see your progress and workout photos!

Take a before photo before beginning & also snap
an after photo to share with me on Instagram for
a chance to get featured!
Simply tag me @diaryofafitmommyofficial and
use hashtags #fitmas & #diaryofafitmommy

25 Days of FITMAS Challenge
Day 1 | HIIT
SWEATY BETTY
Complete each move one by one for 45 seconds
without stopping. Rest for 30 seconds and repeat
all 10 moves again!
Jogging in Place Jump Rope
REST REST
Jumping Jacks Mountain Climbers
REST REST
Jump Squats Front Kicks
REST REST
Butt Kicks Back Kicks
Day 2 | ABS
ABS OF STEEL
Move Reps Sets
Plank 60 sec 3
Bicycle Crunch 10 3
Russian Twist 10 3
Windshield Wiper 10 3
Flutter Kicks 60 sec 3
Leg Raises 10 3
Day 3 | LEGS
THIGH THINNER
Move Reps Sets
Side Lunges 10 3
Curtsy Lunges 10 3
Inner Thigh Lifts 10 3
Scissors 10 3
Wall Sit 60 sec 3
Leg Circles 10 3
Day 4 | ARMS
PLANK ATTACK
Move Secs Sets
Elbow Plank 60 3
High Plank 60 3
Side Plank 60 3
Plank Hops 60 3
Plank Dips 60 3

Day 5| CHALLENGE
500 SECONDS OF BRIDGES
Complete a total of 500 seconds glute bridges

throughout the day.
Day 6 | ENDURANCE
SQUAT JUMPS
Complete a total of 200 squat jumps throughout the

day.
Day 7 | FULL BODY
1O PUSH UPS
20 SQUATS
30 BICYCLE CRUNCHES
40 CURTSY LUNGES
50 JUMPING JACKS
Complete the pyramid starting with the very top

move.
Day 8 | CARDIO
CARDIO QUEEN
Move Secs Sets
Star Jumps 60 2
Jumping Jacks 60 2
Mountain Climbers 60 2
Burpees 60 2
Squat Jumps 60 2

Day 9 | ABS
BYE BYE MUFFIN TOP

Move Reps Sets
Ab Bikes 15 3
Russian Twists 15 3
Jackknives 15 3
Plank 60 sec 3
Sit Ups 15 3

Day 10 | LEGS
LEGS FOR DAYS

Move Reps Sets
Calf Raises 15 3
Sumo Squats 15 3
Curtsy Lunges 15 3
Wall Squat 60 sec 3
Walking Lunges 15 3

Day 11 | ARMS
TOTAL ARM TONER

Move Reps Sets
Push Ups 10 3
Commandos 10 3
Shoulder Taps 10 3
Elbow Plank 60 sec 3
Tricep Dips 10 3

Day 12 | CHALLENGE
500 DONKEY KICKS
Complete a total of 500 Donkey Kicks throughout the

day. Aim for 250 per leg.
Day 13 | ENDURANCE
PUSH UPS
Round 1: 5 seconds
Round 2: 10 seconds
Round 3: 15 seconds
Round 4: 20 seconds
Round 5: 25 seconds
Day 14 | FULL BODY
FULL BODY CIRCUIT

CIRCUIT 1 REPEAT 3X
Jumping Jacks | 30 seconds
REST | 10 seconds
Jump Squats | 30 seconds
REST | 10 seconds
CIRCUIT 2 REPEAT 3X
Push Ups | 30 seconds
REST | 10 seconds
Plank | 30 seconds
REST | 10 seconds
CIRCUIT 3 REPEAT 3X
Wall Sit | 30 seconds
REST | 10 seconds
Jump Lunges | 30 seconds
REST | 10 seconds

Day 15 | CARDIO
SWEAT IT OUT
CARDIO #1 CARDIO #2
1. Jump Squats 1. Jump Jacks
2. High Knees 2. Butt Kicks
3. Jump Lunges 3. Star Jumps
4. Ski Hops 4. Burpees
CARDIO #3 CARDIO #4
1. Tuck Jumps 1. Jog in Place
2. Mountain Climber 2. Plank Rotation
3. Plank Hops 3. Skaters
4. Skipping 4. Power Skips
Complete each group separately. Do 20 seconds on, 10 seconds off for

each move for 4 minutes straight for each group. Repeat once routine
once.
Day 16 | ABS
AB ATTACK
Move Reps Sets
V-Sit 60 sec. 3
Knee Tuck Crunch 10 3
Heel Touches 10 3
Deadbugs 10 3
Leg Circles 10 3
Flutter Kicks 60 sec. 3

Day 17 | LEGS
BUBBLE BUTT BLAST

Move Reps Sets
Donkey Kicks 20 (per leg) 3

Fire Hydrant Kicks 20 (per leg) 3
Glute Bridge 20 3
Side Lunges 20 (each leg) 3
Sumo Squats 20 3

Day 18 | ARMS
PUSH UP MADNESS
Move Reps Sets
Incline Push Ups 10 3
Decline Push Ups 10 3
Wall Push Ups 10 3
Tricep Push Ups 10 3
Triangle Push Ups 10 3

Day 19 | CHALLENGE
500 SQUATS
Complete a total of 500 Squats throughout the day.

Day 20 | ENDURANCE
AB BIKES
Round 1: 5 seconds
Round 2: 10 seconds
Round 3: 15 seconds
Round 4: 20 seconds
Day 21 | FULL BODY
TOTAL BODY TABATA

CARDIO UPPER
1. Mountain Climbers 1. Push Ups
2. Skipping 2. Supermans
3. Jumping Jacks 3. Tricep Dips
4. High Knees 4. Commandos
LOWER CORE
1. Donkey Kicks 1. Russian Twists
2. Fire Hydrant Kicks 2. Reverse Plank
3. Glute Bridge 3. Jackknives
4. Single Leg Glute 4. Bicycle Crunches
Complete each group separately. Do 20 seconds on, 10 seconds

off for each move for 4 minutes straight for each Tabata group.
Repeat once routine once.
Day 22 | CARDIO
CARDIO CRUSHER
COMPLETE TWICE
1 MINUTE | HIGH KNEES
1 MINUTE | BUTT KICKS
1 MINUTE | JUMPING JACKS
45 SECONDS | SKIPPING
45 SECONDS | PLANK JACKS
45 SECONDS | PLANK JACKS
30 SECONDS | SHOULDER TAPS
30 SECONDS | STAR JUMPS
30 SECONDS | LUNGE KICKS
REST 1 MINUTE. REPEAT.
Complete all the way through and repeat twice.

Day 23 | ABS
SIX PACK ABS
Move Reps Sets

Heel Touches 10 3
Leg Pull-In Knee-Up 10 3
Flutter Kicks 10 3
Windshield Wipers 10 3
Lying Leg Raise 10 3

Day 24 | LEGS
SEXY LEAN LEGS

10 SQUATS
10 FORWARD LUNGES
10 CALF RAISES
10 SIDE LUNGES
10 SQUAT JUMPS
10 CLAMS
10 GLUTE BRIDGES
10 FIRE HYDRANT KICKS
10 DONKEY KICKS
10 CURTSY LUNGES
10 ONE LEGGED GLUTE BRIDGES
Complete all moves through and repeat 3 times total. If a move

uses one leg, be sure to do the other leg as well!
Day 25 | ARMS
STRONG ARMS PYRAMID
10 PUSH UPS
20 TRICEP DIPS
30 SECOND ONE ARM PLANK
40 SHOULDER TAPS
50 COMMANDOS
60 ARM CIRCLES
Complete the pyramid starting with the very top move.

MERRY
CHRISTMAS!!!
In the Strong Body Guide, you can expect:

-12 weeks of workouts that can be done at home with
little to no equipment.
-Each workout takes 30 minutes-great for busy sched-
ules.
-No gym required
- Exercises focus on hiit, strength training, and plyo
-Build a lean tone stomach, butt, thighs, and arms
-Contains cardio and stretching routines as well!
-Full exercise glossary with images and instructions for
every move
-Private Facebook accountability group for all SBG girls
- All guides are digital ebooks available instantly world-
wide. Compatible on all devices - Android, iPhone,
iPad, Kindle, Computer, Mac!
As my gift to you, take 25% off ALL GUIDES using coupon

code FITMAS with link: https://diaryofafitmommy.com/
guides/
*Expires January 31, 2020

LET’S GET SOCIAL:
INSTAGRAM: https://www.instagram.com/diaryofafitmommyofficial/
FACEBOOK: https://www.facebook.com/DiaryofaFitMommy/
YOUTUBE: https://www.youtube.com/user/thesiabia1
WEBSITE: https://diaryofafitmommy.com/


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25 Days of

Copyright 2019 Diary of a Fit Mommy | 25 Days of Fitmas

Copyright 2019 Diary of a Fit Mommy | 25 Days of Fitmas

Copyright 2019 Diary of a Fit Mommy | 25 Days of Fitmas

Copyright 2019 Diary of a Fit Mommy | 25 Days of Fitmas

Copyright 2019 Diary of a Fit Mommy | 25 Days of Fitmas

I want to see your progress and workout photos!

Copyright 2019 Diary of a Fit Mommy | 25 Days of Fitmas

Copyright 2019 Diary of a Fit Mommy | 25 Days of Fitmas

500 SECONDS OF BRIDGES

Complete a total of 500 seconds glute bridges

Complete a total of 200 squat jumps throughout the

Complete the pyramid starting with the very top

Copyright 2019 Diary of a Fit Mommy | 25 Days of Fitmas

BYE BYE MUFFIN TOP

Copyright 2019 Diary of a Fit Mommy | 25 Days of Fitmas

LEGS FOR DAYS

Copyright 2019 Diary of a Fit Mommy | 25 Days of Fitmas

TOTAL ARM TONER

Copyright 2019 Diary of a Fit Mommy | 25 Days of Fitmas

500 DONKEY KICKS

Complete a total of 500 Donkey Kicks throughout the

FULL BODY CIRCUIT

Copyright 2019 Diary of a Fit Mommy | 25 Days of Fitmas

Complete each group separately. Do 20 seconds on, 10 seconds off for

Copyright 2019 Diary of a Fit Mommy | 25 Days of Fitmas

BUBBLE BUTT BLAST

Donkey Kicks 20 (per leg) 3

Copyright 2019 Diary of a Fit Mommy | 25 Days of Fitmas

Copyright 2019 Diary of a Fit Mommy | 25 Days of Fitmas

Complete a total of 500 Squats throughout the day.

TOTAL BODY TABATA

Complete each group separately. Do 20 seconds on, 10 seconds

Complete all the way through and repeat twice.

Copyright 2019 Diary of a Fit Mommy | 25 Days of Fitmas

SIX PACK ABS

Move Reps Sets

Copyright 2019 Diary of a Fit Mommy | 25 Days of Fitmas

SEXY LEAN LEGS

Complete all moves through and repeat 3 times total. If a move

STRONG ARMS PYRAMID

30 SECOND ONE ARM PLANK

Complete the pyramid starting with the very top move.

In the Strong Body Guide, you can expect:

As my gift to you, take 25% off ALL GUIDES using coupon

Copyright 2019 Diary of a Fit Mommy | 25 Days of Fitmas

Copyright 2019 Diary of a Fit Mommy | 25 Days of Fitmas

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