Week 4
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 10 |
| 1. Cardio |
| Stationary bike, treadmill, or swimming for 30 minutes at level 4 intensity. |
| 2. Legs Straight Up Crunches |
|
3 Sets 15 Repetitions |
| 3. Body Squats |
|
3 Sets 15 Repetitions |
| 4. Legs in Air Push-ups |
|
3 Sets 15 Repetitions |
| 5. RB - Rear Deltoid Raise |
|
3 Sets 15 Repetitions |
| 6. Arm Haulers |
|
3 Sets 15 Repetitions |
| 7. EB - Leg Curls |
|
3 Sets 15 Repetitions |
| 8. Bear Walks |
|
3 Sets 15 Repetitions |
Workout 11 |
| 1. Cardio |
| Stationary bike, treadmill, or swimming for 30 minutes at level 5 intensity |
| 2. Static - Sumo Squat |
|
3 Sets 15-30 Second Repetitions |
| 3. Static - Lying Knee Bend |
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3 Sets 15-30 Second Repetitions |
| 4. Static - Lying Spinal Twist |
|
3 Sets 15-30 Second Repetitions |
| 5. Static - Kneeling Elbow Push |
|
3 Sets 15-30 Second Repetitions |
| 6. Static - Seated Forward Bend |
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3 Sets 15-30 Second Repetitions |
| 7. Dynamic - Cat Stretch |
|
3 Sets 15 Repetitions |
Workout 12 |
| 1. Cardio |
| Stationary bike, treadmill, or swimming for 40 minutes at level 5 intensity. |
| 2. Static - Lying Figure 4 |
|
3 Sets 15-30 Second Repetitions |
| 3. Dynamic EB - Reach & Roll |
|
3 Sets 15-30 Second Repetitions |
| 4. Static - Seated Twist |
|
3 Sets 15-30 Second Repetitions |
| 5. Static - Head Tilt |
|
3 Sets 15-30 Second Repetitions |