Fit for Change -- Quality Fitness Classes in NW Calgary
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4-Week Challenge

Week 3

WEEK 4
October 10 - October 16
This week is a little different. We are adding an extra challenge!! Each day you *get* to do the Additional Exercises as well as your regular workout option. Yay!!! If you are joining us after the cardio classes for the strength portion, you do not need to do these as we will be covering them there. If you require a modification for any of the exercises listed, please let us know and we'll be happy to provide an alternative. Enjoy!!

If you have an alternate fitness class or activity on any of the days below you are welcome to consider that your daily workout. However you STILL have to do the Additional Exercises! No excuses!
Day
Workout
Extras
Do each set at least once. Or challenge yourself and do it twice! Try not to stop during each set.
Monday
Quick Cardio Boost

30 Jumping Jacks
30 High Knees
30 Butt Kicks
20 Pushups
30 Mountain Climbers
30 Second Rest
10 Burpees
15 Jump Squats
30 Speed Skaters
20 High Kicks
30 Mountain Climbers
AB Challenge

20 Crunches
20 Bicycles
20 Russian Twists
20 Reverse Crunche (legs in air)
30 Second V-Sit
30 Second Side Plank (each side)
30 Second Elbow Plank
30 Second Plank Jack
20 Supermans
60 Second Plank (any variation)
Tuesday
DanceSTRONG workout
OR
Video (from list below)
Leg Challenge

​40 Squats
10 Jump Squats
​20 Forward Lunges (each leg)
10 Stride Jumps
30 Narrow Quick Squats
30 Plié Squats (knees turned out)
10 Plié Jumps
(on hands and knees)
30 Straight Leg Lifts (right)
20 Knee to Elbow (right)
20 Butt Kicks (right)
REPEAT ON LEFT
40 Mountain Climbers
Wednesday
DanceSTRONG workout
OR
Video (from list below)
Arm Challenge

20 Bicep Curls
20 Shoulder Presses
20 Tricep Kickbacks
20 Side Raises
20 Pushups
20 Tricep Dips
20 Back Flys
20 Bent Over Rows
20 Front Raises
20 Bicep Curls

Thursday
20/30 Workout
(20 exercises, 30 seconds each)

Bicep Curl
Tricep Extension
Bent Over Row
Side Raise
Shoulder Press
Back Fly
Quick Narrow Squat
Squat Jumps (or squat w/ kick)
Forward Lunge Right
Forward Lunge Left
Plié Squats
Reverse Crunches (legs in air)
Bicycle
V-Sit w/ Extension
Full Sit Up
Plank Jack
Pushups
Supermans
Plank w/ Hip Twist
Mountain Climbers
AB Challenge

20 Crunches
20 Bicycles
20 Russian Twists
20 Reverse Crunches (legs in air)
30 Second V-Sit
30 Second Side Plank (each side)
30 Second Elbow Plank
30 Second Plank Jack
20 Supermans
60 Second Plank (any variation)
​
Friday
DanceSTRONG workout
OR
Video (from list below)
Leg Challenge

​40 Squats
10 Jump Squats
​20 Forward Lunges (each leg)
10 Stride Jumps
30 Narrow Quick Squats
30 Plié Squats (knees turned out)
10 Plié Jumps
(on hands and knees)
30 Straight Leg Lifts (right)
20 Knee to Elbow (right)
20 Butt Kicks (right)
REPEAT ON LEFT
40 Mountain Climbers
Weekend
(one workout day/one rest day)

Activity of your choice
Arm Challenge

20 Bicep Curls
20 Shoulder Presses
20 Tricep Kickbacks
20 Side Raises
20 Pushups
20 Tricep Dips
20 Back Flys
20 Bent Over Rows
20 Front Raises
20 Bicep Curls

Fit for Change Videos
​

​Power Dance Tabata (16 mins)
Full Body Progression (20 mins)
​Lower Body (18 mins)
Upper Body (28 mins)
Full Body Power Part 1 (7 mins)
Full Body Power Part 2 (10 mins)
Cardio (12 mins)
4x3 Full Body (7 mins)
Upper Body (13 mins)
Lower Body Tabata (9 mins)
Quick Full Body (6 mins)
Pushup/Sit-Up (5 mins)
Ballet (3 mins)
​
Other YouTube Videos

Cardio Interval Workout (25 mins)
Calorie Crushing Cardio (20 mins)
Full Body & Cardio (30 mins)
Calorie Burn (30 mins)
Extreme Cardio (25 mins)
Cardio Sculpting (20 mins)
Fat Blaster with Weights (20 minutes)

FOOD & NUTRITION
Week 4 - Boost Your Metabolism


On the most basic level, metabolism is the process by which your body converts the food and water you consume into energy for immediate use or to be stored for later. Every action your body performs, including brushing your teeth and getting dressed in the morning, requires this energy. The speed at which your body metabolizes does have a direct correlation to calorie burn and there are ways to increase your metabolism safely and naturally. Below are two good (and quick reading) articles on this subject:

Metabolism & Weight Loss
5 Ways to Boost Your Metabolism

GOAL SETTING
Week 4

Convenient NW Locations

Triwood - 2244 Chicoutimi Dr NW
Vecova - 3304 33 Street NW

Telephone

403-804-6951 (Michelle)
403-819-4254 (Pierie)

EMAIL

fitforchange@shaw.ca
​
  • Home
  • News & Updates
  • 2023 Challenge (private)
  • Video Library (private)
  • Registration
  • Fees/Payment
  • Schedule
  • About Our Classes
  • Personal Training
  • Locations
  • About Us