Week 11
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:
- Boost your brain power
- Improve your immune system
- Reduce your risk of cardiovascular disease
Click on the video of the workout you want to see.
Workout 31 |
| 1. Cardio |
|
10 minutes of jumping jacks (try not to stop) or marching in place (high knees) |
| 2. Grasshoppers |
|
"pyramid" sequence (each side equals 1 repetition) |
| 3. Push-ups |
| "pyramid" sequence |
| 4. Body Squats |
| "pyramid" sequence |
| 5. Legs straight Up Crunches |
| "pyramid" sequence |
Workout 32 |
| 1. Cardio |
| Stationary bike, treadmill, or swimming for 30 minutes at level 5 intensity |
| 2. Static – Lying Spinal Twist |
|
3 Sets 15-30 Second Repetitions |
| 3. Static – Seated Forward Bend |
|
3 Sets 15-30 Second Repetitions |
| 4. Static – Lying Knee Bend |
|
3 Sets 15-30 Second Repetitions |
| 5. SUPERSET |
|
Dynamic EB - Reach & Roll Static - Seated Figure 4 3 Sets 15 Repetitions 15-30 Second Repetitions |
Workout 33 |
| 1. Cardio |
|
Stationary bike, treadmill, or swimming for 25 minutes at level 7 intensity. |
| 2. Bicycles |
|
"pyramid" sequence (each side equals 1 repetition) |
| 3. EB - Reverse Hypers |
| "pyramid" sequence |
| 4. RB - Reverse Deltoid Raise |
| "pyramid" sequence |
| 5. RB - Bicep Curls |
| "pyramid" sequence |
| 6. EB - Leg Curls |
| "pyramid" sequence |