Week 12
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 34 |
| 1. Cardio |
| 10 minutes of jumping jacks or marching in place followed by 5 minutes of " Mountain Climbers" and 5 minutes of "Grasshoppers". |
| 2. Alternating Back Lunges |
| "pyramid" sequence |
| 3. RB - Bent Over Row |
| "pyramid" sequence |
| 4. Bench Dips |
| "pyramid" sequence |
| 5. EB - Knee Tucks |
| "pyramid" sequence |
Workout 35 |
| 1. Cardio |
| Stationary bike, treadmill, or swimming for 45 minutes at level 6 intensity. |
| 2. Static Seated Butterfly |
|
3 Sets 15-30 Second Repetitions |
| 3. Dynamic - Lying Crossover |
|
3 Sets 15-30 Second Repetitions |
| 4. Dynamic - Cat Stretch |
|
3 Sets 15-30 Second Repetitions |
| 5. Static - Side Lunge |
|
3 Sets 15-30 Second Repetitions |
| 6. Static - Reach & Hold |
|
3 Sets 15-30 Second Repetitions |
Workout 36 |
| 1. Cardio |
| Stationary bike, treadmill, or swimming for 15 minutes at level 8 intensity. 10 minutes of jumping jacks or marching. 5 minutes of "Mountain Climbers". |
| 2. RB - Side Lateral Raises |
| "pyramid" sequence |
| 3. V-Ups (legs apart) |
| "pyramid" sequence |
| 4. Dive Bombers |
| "pyramid" sequence |
| 5. RB - Shoulder Press |
| "pyramid" sequence |