Week 7

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 19
1. Cardio
Stationary bike, treadmill, or swimming for 40 minutes at level 5 intensity
2. Static - Cobra Stretch
3 Sets
15 Repetitions
3. Static - Seated Twist
Your choice for 10 minutes at level 6 intensity
4. Static - Seated Forward Bend
3 Sets
15-30 Second Repetitions
5. Static - Reach & Hold
3 Sets
15-30 Second Repetitions
6. Static - Lying Figure 4
Your choice for 10 minutes at level 6 intensity
7. Static - Lying Knee Bend
3 Sets
15-30 Second Repetitions

Workout 20
1. Cardio
Stationary bike, treadmill, or swimming for 25 minutes at level 7 intensity
2. Dynamic - Cat Stretch
3 Sets
15 Repetitions
3. Static - Diagonal Head Tilt
3 Sets
15-30 Second Repetitions
4. Dynamic - Reach & Roll
3 Sets
15 Repetitions
5. EB - Knee Tucks
3 Sets
15 Repetitions
6. Dynamic - Lying Crossovers
3 Sets
15 Repetitions
7. Static - Sumo Squat
3 Sets
15-30 Second Repetitions

Workout 21
1. Cardio
DAY OFF
2. EB - Leg Curls
3 Sets
15 Repetitions
3. RB - Shoulder Press
3 Sets
15 Repetitions
4. SUPERSET
2 Different exercises = 1 set

Oblique Crunches

Bicycles

3 Sets

15 Repetitions
5. SUPERSET
EB - Reverse Hypers
RB - Reverse Deltoid Raise

3 Sets
15 Repetitions