WORK IT OUT: WHAT TO EXPECT

This challenge is all about finding the athlete in all of us! No matter your age or fitness level, there is an athlete inside.

If you are new to working out or just haven’t worked out in a while, focus on completing the workouts 4x a week. If you are advanced and just want something that will kick your butt, add these circuits to yourexisting routine. If you’re looking for more I recommend adding 2 extra days of low-intensity cardio.This includes walking, hiking, or anything where you are moving but able to hold a conversation. these workouts can be between 30-60 min.

Now let’s jump in and start discovering our inner athlete!


WEEK 4: FINISH OFF STRONG!

Going into this final week, it’s time to see what our bodies can do and put everything we’ve learned over the past few weeks together! Circuits will get a little longer and a little harder. Try to really push yourself this last week! Make every rep count!

The final workout of the week is going to be a track workout. Get out there and move! We will use a variety of running intervals as well as body weight exercises to crank up the calorie burn for this last one. Show your body what it can do now!

ALL EXERCISE DESCRIPTIONS USED THROUGHOUT THE PROGRAM CAN BE FOUND HERE.

BE SURE TO CHECK OUT THIS WEEK'S VIDEO FOR EXERCISE DEMONSTRATIONS.

WORKOUT #1

Perform 5 burpees in between each exercise;
perform each exercise AFAP.

Dumbbell Front Squats: 20 reps

Hand Release Push Ups: 20 reps

Bent Over DB Row: 20 reps

Crunches: 20 reps

WORKOUT #2

Perform each exercise 5 times first, then 10, 15, etc;
perform each exercise AFAP.

Side Lunge (each side): 5,10,15,20,25 reps

Tricep Overhead DB Extension: 5,10,15,20,25 reps

Dumbbell Step Ups (each leg): 5,10,15,20,25 reps

Sit Ups: 5,10,15,20,25 reps

WORKOUT #3

Perform each exercise 30 times, then 25, 20, etc;
perform each exercise AFAP.

Walking Lunge: 30,25,20,15,10,5 reps

Dips: 30,25,20,15,10,5 reps

Mountain Climbers: 30,25,20,15,10,5 reps

Dumbbell Curls: 30,25,20,15,10,5 reps

Leg Lifts: 30,25,20,15,10,5 reps

WORKOUT #4

This workout must be performed on a track;
perform the entire circuit 4x through.

Circuit:

50 Yard Sprint

15 Yards of each:

Walking Lunges

Side Step Squats

Bear Crawls

Plank Up Downs

Bonus Finisher: Navy Seal Push Ups- as many as you can!

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