Week 10

To download the entire exercise program guide, click below.

Get moving with these simple, powerful and effective exercises routines that we specifically designed to augment the FIT Challenge. Exercise is a key component for a healthy lifestyle. Did you know that exercising can help you overcome stress, can reduce the risk of cardiovascular disease and can release endorphins that elevate your mood and your life. Each person has a different level of fitness so if you find these to strenuous then do a lower number of repetitions. If they're to easy then increase the repetitions and remember to get 30 minutes of cardiovascular exercise each day even if it's as simple as walking.

Did you know exercise can:

  1. Boost your brain power
  2. Improve your immune system
  3. Reduce your risk of cardiovascular disease

Click on the video of the workout you want to see.

Workout 28
1. Cardio
Stationary bike, treadmill, or swimming for 45 minutes at level 5 intensity.
2. SUPERSET
2 Different exercises = 1 set

Static - Cobra Stretch
Dynamic - Cat Stretch

3 Sets

15-30 Second Repetitions
15 Repetitions
3. SUPERSET
Dynamic EB - Reach & Roll
Static - Seated Figure 4

3 Sets
15-30 Second Repetitions
15 Repetitions
4. SUPERSET
Static - Seated Forward Bend
Dynamic - Lying Crossover

3 Sets
15-30 Second Repetitions
15 Repetitions
5. Bicycles
3 Sets
100 Repetitions

Workout 29
1. Cardio
DAY OFF
2. EB - Rotator Cuffs
3 Sets
15 Repetitions
3. EB - Reverse Hypers
3 Sets
15 Repetitions
4. SUPERSET
2 Different exercises = 1 set

Body Squats
EB - Leg Curls

3 Sets
15 Repetitions
5. SUPERSET
RB - Rear Deltoid Raises
RB - Side Lateral Raises

3 Sets
15 Repetitions

Workout 30
1. Cardio
DAY OFF
2. Dynamic - Sumo Squat Kicks
3 Sets
15 Repetitions
3. Dynamic - Cat Stretch
3 Sets
15 Repetitions
4. Static - Down Facing Dog
3 Sets
15-30 Second Repetitions
5. Static - Seated Forward Bend
3 Sets
15-30 Second Repetitions
6. Static - Reach & Hold
3 Sets
15-30 Second Repetitions