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CHALLENGe

SCHEDULE

WEEK 1
MONDAY AUG 2 - AUG 8

For each day of training, you will choose either the bodyweight workout or dumbbell workout, depending on which program you want to follow. 
 

REMINDER:

MONDAY
AUG 2ND

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Welcome to Day 1 of the 4-Week Fit-Challenge! We're kicking off week 1 with a few full body strength workouts! (Beginner DB Workout will release Sunday Aug 1st @ 3pm PST)

 

BODYWEIGHT WORKOUT:

This workout is all about building strength through 'time under tension'. This means doing each exercise slow and controlled to ensure you're creating good muscle engagement. This workout is also a good baseline for practicing form and correct posture. If you find that some exercises are too difficult, follow Toya for modifications. Unfortunately this workout doesn't have a warm-up included so be sure to do your own or you can do our follow along warm up. 

DUMBBELL WORKOUT:

This is a BRAND NEW dumbbell workout focused on beginners who are just getting into weight training. Throughout this workout, we will take you through some beginner/intermediate exercises and give you audio cues to ensure your form/posture is correct. This is also a great baseline workout for more advanced levels to practice with as well!  

INSTRUCTIONS: 

Know that you're always welcome to repeat these workouts if you would like more difficulty or a longer duration. Challenge yourself with each exercise to do the advanced variation and drop to the modifications when needed. For a prize entry tag us on Instagram sharing your workout OR comment on Day 1 of the YouTube Community Page and let us know how your workout went. Let's build some consistency starting today. We wish you a strong week 1 of the challenge!

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TUESDAY
AUG 3RD

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Today we are going to pick up the intensity a bit with a few HIIT workouts!

BODYWEIGHT WORKOUT:

The Full Body Tempo Workout is a good strength based HIIT workout focused on switching between high and low intervals. This is a great workout especially if your goal is to build strength and/or get your heart rate up to burn some body fat!

DUMBBELL WORKOUT:

The Lightweight Dumbbell Workout is designed to build strength and get your heart rate up at the same time. We recommend using light dumbbells (we used 5lb & 10lb pairs) because we are doing compound movements while working through 60 second intervals. Be sure to focus on your form first, then speed up the pace as you feel comfortable with each movement.

INSTRUCTIONS: 

Both workouts are no repeat so feel free to do them for a few rounds for some added difficulty. Tag us in your workouts or comment in the community post what your favorite and least favorite exercises were for a prize entry. Have an amazing Tuesday!

WEDNESDAY
AUG 4TH

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15 MIN
CARDIO

[OPTIONAL]

Today is about giving our body a rest from strength training to focus more on cardio and endurance!

CARDIO WORKOUT

This is one of our all time favorite cardio workouts on our channel, and we want you to join us for a quick burst of sweat! Push yourself for each advanced movement or follow Toya if you need a low impact modification. Be sure to get in a good warm up because we will be moving the entire body!

OPTIONAL CARDIO

If you prefer to do a different form of cardio today, then we challenge you to do 15-20 minutes of any cardio of your choice. This could be a jog, biking, brisk walk, swimming, or anything else that gets the heart rate up! 

INSTRUCTIONS: 

For a prize entry, let us know what form of cardio you chose and how you did during your workout. Tag us on Instagram or drop a comment on Day 3 of the YouTube community post! 

THURSDAY
AUG 5TH

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You all went pretty hard the last 3 days, so today is all about active recovery!

 

We are going to take you through a stretch routine that is labeled as a warm up, BUT this can also be done as a full body recovery routine as well. Go through the routine while focusing on your breathing and let your body relax with each pose. If you feel a stretch or side of the body that is pretty tight, feel free to pause the video to hold that pose and then move on when you're ready. 

We recommend doing this a few times today to ensure your body is recovered and prepared to take on tomorrow's Friday Challenge! For a prize entry, let us know which stretches helped with any tightness or soreness you may be experiencing. Tag and comment!

FRIDAY
AUG 6TH

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Welcome to the 1st Friday Finisher of the 4 Week Challenge! Today is all about pushing your body to another level!

BODYWEIGHT WORKOUT

This workout is all about pushing your body to do 'As Many Reps As Possible'. Go through each of the six exercises as fast as you can until the 15 minute timer is up! Once the AMRAP is complete, we are going to finish strong with 8 Minute Abs!

DUMBBELL WORKOUT

This 15 minute dumbbell workout is one of our favorites so we thought we'd challenge you to either keep up with our pace, or do the entire workout without stopping/pausing. However, if you find that it's getting too difficult or your form is falling off, slow down the pace to a level that works for you. Unfortunately there are no modifications within the video BUT, if you find that certain exercises are too difficult, feel free to trade it for another exercise within the workout. The key is to keep your body moving the entire time! Once this workout is complete, we are going to finish strong with 8 Minute abs!

INSTRUCTIONS: 

For a prize entry, let us know how many sets you completed for the AMRAP or how you pushed yourself through the full body dumbbell workout. Tag us in your workouts on Instagram or drop a comment on Day 5 of the YouTube community post. Good luck and finish strong!

SATURDAY
AUG 7TH

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[Video Releasing THURS 8/5 @12pm]

Congratulations on finishing a strong week of workouts! Today's movement is a (optional) BRAND NEW active recovery workout that is designed for you to move your body and gain some mobility/flexibility at the same time. This workout is perfect for reducing soreness and tension after a week of intense training. Similar to our bodyweight strength workouts, you'll want to do each movement slow and controlled to get the most out of it. Tag us on Instagram or drop a comment on Day 6 and let us know how you feel following this session.

We hope you have an amazing weekend of recovery going into Week 2!

SUNDAY
AUG 8TH

(Week 2  Intro Video Releasing Sunday, Aug 8th @ 9am)

Today is a full rest day and we recommend that you use this time to stretch and recover for the week ahead. With that being said, we wanted to provide you with a little motivation and introduce the theme of the week for incentives and prizes. We can't wait to see all of your hard work in week 2!