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CHALLENGe

SCHEDULE

WEEK 3

MONDAY JAN 25- JAN 31

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MONDAY

JAN 25

We're kicking off Week 3 with some cardio! We're going to double up, starting with our NEW 15 minute cardio workout, and finish with the 15 minute cardio workout you all loved so much last week. :) This is 30 minutes of cardio work, so be sure to stretch after, and make sure you hydrate! 

Let us know in the comments how you like the new cardio workout, and if you feel a progression in the cardio workout from last week. 

We're wishing you a strong and successful week!

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TUESDAY

JAN 26

Today, we are getting the heart rate up with some HIIT workouts. If you have a medicine or slam ball, try to complete this HIIT workout two times for a 30 minute workout. If you don't have access to a medicine or slam ball, we are taking it back to the 30 minute full body HIIT workout. Try to challenge yourself this week by either following Juice for the advanced versions- or pushing yourself to get more reps in each exercise than you did last week by picking up the pace a little. 

Let us know which workout you did, and how you're feeling after! 

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WEDNESDAY

JAN 27

Happy Hump Day! You know what that means- time for a glute workout. Follow along with Toya for a booty workout, and don't be afraid to add bands or weights to the workout for some added resistance. 

 

If you have access to a pair of dumbbells, you can also choose to do this Lower Body Dumbbell Workout, while still getting in a great glute workout too. 

Let us know which workout you did, and if you're feeling the burn today! 🔥

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THURSDAY

JAN 28

Today is a recovery day focused on opening up the lower extremities to combat the sitting we do through the day,  as well as all the hard work we've done so far this week. We would like for you to complete this lower body stretch, and hopefully it helps you relieve any pain or tension that you may be feeling throughout the day. In addition to the stretch, we would like for you to get in a 20 minute walk or some type of additional movement and activity today. 

Comment on the stretch and let us know how you're feeling so far! 

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FRIDAY

JAN 29

We're back with another Friday Challenge for you guys! For today's workout, we will be doing drop sets. If you haven't done a drop set before, they are a great way to work on strength AND endurance. 

You will pick two exercises from each category below, and perform a drop set, starting at 10 reps. For example:

If you choose squat jumps, front lunges, pushups, bench dips, v ups and russian twists, then you will begin with 10 reps of each of those exercises. Then, you'll start back at squat jumps and do 9 of each exercise, then 8, 7, 6... etc until you work your way down to 1 rep! Feel free to add weights to this workout if you want some extra resistance! 

 

You can watch this lower body drop set workout for a reference on how to complete the workout! We have added the full body stretch if you need a nice cool down after this workout. Let us know under the stretch or drop set video what exercises you chose, and how you're feeling after! 
 

Lower Body

Squat Jumps/Front Lunges/Side Lunges/Split Squats/Step Ups (10 each side for single leg movements)

Upper Body

Push ups (On knees if needed)/Plank Up Downs/ Reverse Plank Dips/ Bench Dips (If you have a box, bench, or stairs), pull-ups

 

Core/Abs

V-Ups/Sit Ups/Jackknifes/Side Plank Crunches (10 each side), Leg Raises

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SATURDAY

JAN 30

After yesterday's tough dropset workout, we're going to get some blood flowing and muscles moving today with this low impact HIIT workout. This is a full body workout, and will definitely have you working up a sweat. If you need modifications, you can watch the screen for the modification pop ups of each exercise. Really push yourself today, because tomorrow you will get a nice rest day to prepare for our final week of the challenge! Comment under the video to let us know how you've pushed yourself in the challenge this week! 

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SUNDAY

JAN 31 

Happy Self-Care Sunday! Today's focus is all about recovery and prepping your body for the final week of the challenge! Focus on things like stretching, hydration, meditation, and other activities that will help you regenerate. Tag us (for an entry) in a picture or video showing us how you recovered for the day. Watch our video to see how we often recover on Sundays. Comment "Recovery is key" for an entry.  

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