Athlete Inside – Week 1
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 your existing 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 1: TURN IT UP
In week 1 the focus is introducing new exercises using mainly our body weight & playing around with different set & rep combinations. In these first few workouts you’ll want the focus to be on getting the form right & trying to push yourself a little bit.
Every workout in this month’s challenge will be a full body workout! YOU WILL BE SORE, but the best thing you can do for a sore muscle is to use it! If you need to take a day off in between workouts that’s fine, but just make sure you get your 4 workouts a week in.
(All exercise descriptions used throughout the program can be found here)
Workout should be performed AFAP (as fast as possible); each exercise should be performed as a circuit, 4 times through.
Body Weight Squats: 25 reps x 4 sets
Push Ups: 25 reps x 4 sets
Supermans: 25 reps x 4 sets
Crunches: 25 reps x 4 sets
Perform each exercise 5 times first, then 10, 15, etc; AFAP.
Burpees (no push up): 5,10,15,20,25 reps
Tricep Push Ups: 5,10,15,20,25 reps
Bridges: 5,10,15,20,25 reps
Sit Ups: 5,10,15,20,25 reps
Perform each exercise 30 times first, then 25, 20, etc; AFAP.
Weight Recommendations (for Shoulder Press and Bent Over Row): Men 20-30 lbs; Women 5-15 lbs
Lunges: 30, 25, 20,15,10,5 reps
Shoulder Press: 30, 25, 20,15,10,5 reps
Bent Over DB Row: 30, 25, 20,15,10,5 reps
Line Hops: 30, 25, 20,15,10,5 reps
Toe Touches: 30, 25, 20,15,10,5 reps
*Be sure to check out our YouTube channel for this week’s Workout #4 video!
Instructions: Each will have a Controlled & Speed set; You’ll need a resistance band.
Legs: 3 sets
Controlled (1:00): Split Squat
Speed (0:30): Bounce Squat (holding band)
Shoulders: 3 sets
Controlled (1:00): Lateral Raise
Speed (0:30): Front Raise
Biceps: 3 sets
Controlled (1:00): Bicep Curl (palms up)
Speed (0:30): Alternating Hammer Curl
Triceps: 3 sets
Controlled (1:00): Overhead Tricep
Speed (0:30): Tricep Pressdown
Don’t forget to check in weekly showing your progress through the workouts and nutrition recommendations! Tag @vitaminshoppe @designerprotein @zorn_fitness and #AthleteInside, and you’ll be entered to win one of our amazing prizes! For more info, go to designerprotein.com/athlete-inside.