WEEK 4
October 10 - October 16
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!
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
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
Week 4