So here we are at Week 4 of our At Home Fitness Challenge. If you have been following the program so far, hopefully you have noticed that as you get stronger, and your fitness level increases, the workouts are also getting progressively more challenging. That is intentional. Sneaky of me, right?Well, now that you have caught on to that fact, the last thing I would go and do now, is disappoint you. So this week we will be adding an extra day to the program. In addition, if you have been using the modified variations for some of the exercises, it may be time to switch to a harder variation. Let me remind you, this is all about working at a level that is appropriate for “where you are physically at now”. So if you are not ready to progress to the more challenging variations, don’t. Remember, if you need to see the videos and how to descriptions, hop on over to Real [Fit] Life. Here is this week’s workout plan. There are some changes so read! Instructions: There is an A and a B portion. Perform the A workout once this week and the B workout twice this week. Each program is comprised of exercise “pairings”. Perform them back to back for the prescribed number of sets and repetitions before going on to the next pair of exercises. And be sure to rest for the full rest time given. In addition, on any other day of your choice, you will perform the short but effective circuit workout that is written at the bottom of this blog.
Workout A Warm up Inverted Hamstring 1 set, 10 repetitions on each side YTWI 1 set, 10 repetitions Inchworm 1 set, 10 repetitions Lateral Lunges 1 set, 10 repetitions each side Strength *Rest 60 seconds in between each exercise 1a. Kneeling plank w/shoulder taps – 2 sets, 10 repetitions each side (Foundation) 1b. Glute bridge w/marching knees – 2 sets, 10 repetitions each side (Foundation) 2a. Resistance squat with row – 2 sets, 10 repetitions (Strength) 2b. Shoulder presses w/resistance – 2 sets, 10 repetitions 3a. Lateral shuffle and “tap” – 2 sets, 45 seconds 3b. Mountain climbers – 2 sets, 45 seconds
Workout B Warm up Mini band external rotation 1 set, 10 repetitions each side (Foundation) Side plank w/chest stretch 1 set, 10 repetitions each side (Foundation) Front/Back jumps 1 set, 10 repetitions (Warm up) Squat “runs” 1 set, 10 repetitions (Cardio) Workout B *rest 60 seconds in between each exercise 1a. Elevated push ups – 2 sets, 10 repetitions (Strength) 1b. Step ups – 2 sets, 10 repetitions each side (Strength) 2a. Elevated push ups – 2 sets, 10 repetitions (Strength) * Not a typo. Four sets of push ups total! 2b. Glute bridge w/eccentric hamstring slides – 2 sets, 10 repetitions (Strength) 3a. Squat thrusts – 2 sets, 45 seconds (Cardio) 3b. “Box” turn jumps – 2 sets, 20 seconds each side (40 seconds total)
Cardio Circuit Workout Warm up Inchworms 1 set, 6 repetitions Lateral lunges 1 set, 8 repetitions each side Front/ Back jumps 1 set, 10 repetitions YTWI 1 set, 8 repetitions After the warm up, repeat this circuit twice • Lateral shuffle and “tap” 30 seconds, Rest 60 seconds • Mountain climbers 30 seconds, Rest 60 seconds • Box turn jumps 60 seconds,(30 seconds each side), Rest 90 seconds • Squat thrusts 30 seconds, Rest 60 seconds • Running drill 60 seconds, Rest 90 seconds • Plank climbers 30 seconds, rest 60 seconds • Single foot, lateral hops 30 seconds,(15 seconds each side),Rest 60 seconds
For more from Jeannine, head over to Real [Fit] Life!