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CHALLENGe

SCHEDULE

WEEK 4

MONDAY FEB 1- FEB 7

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MONDAY

FEB 1

Welcome to the LAST Monday of the challenge, and happy February!​

We are kicking this week off with a new challenge for you guys. Today's workout is a full body AMRAP (releasing at 5pm PST, 1/31.) . The goal for this workout is to complete as many sets as you can for each group of exercises. We split up this workout into lower body, upper body and finishing up with the core- so go as hard as you can for each muscle group!

We've added the 10 minute "warm up" stretch for you to finish up with. You can slow down these stretches and use it as a cool down post workout (the workout already includes a warm up). 

Let us know in the comments how many sets you did for each muscle group. We challenge you to complete this again next week, and try to beat your previous sets.

We're wishing you a strong and successful last week of the challenge!

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TUESDAY

FEB 2

Today, we are bringing back the OG 20 minute HIIT one last time- so really challenge yourself to try to complete as many advanced exercises as you can. If you have already been following the advanced movements, see if you can add a pair of light dumbbells to the workout.

Or, if you do have access to a pair of light dumbbells, give this 20 minute dumbbell workout a try to switch it up. For reference, Juice is using a pair of 10 lb dumbbells, and Toya is using a pair of 5 lb dumbbells!

Let us know which workout you tried, and how you're feeling after yesterday's challenge!

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WEDNESDAY

FEB 3

We have been going hard this week, and we are going to keep the momentum going with some strength and cardio today. For today's strength workout, we challenge you to follow Juice for as many of the exercises as you can. You are also welcome to add dumbbells or bands to the workout today as well. Following the strength workout, we will finish up with 15 minutes of cardio for a complete sweat session today. 

We are halfway through the final week. Keep pushing, you got this! 

Let us know in the comments how you're feeling so far this week. 

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THURSDAY

FEB 4

Happy Thursday! We are cruising right along in the last week of the challenge. We are going to keep our body moving today with this 20 minute low impact HIIT workout. This is a great workout if you're someone who has knee pain with a lot of jumping or high impact movements.

If you have a partner available- you can also choose to do this 20 minute partner workout instead (or both!). This is a fun, challenging workout that you both can motivate and push each other through! 

We have put in a lot of work this week, so make sure you finish up today with a nice stretch to prepare yourself for one last 100 rep challenge tomorrow. 😎🔥

 

Don't forget to comment and let us know how the workout went for a prize entry!

 

FRIDAY

FEB 5

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No surprise here. You know we couldn't finish week 4 without another #100REPCHALLLENGE. This one's going to be worth sharing, so be sure to tag us!

Pick 2 exercises from the first 4 categories and do 100 reps of each. Then, pick 1 "Finisher" from the list below. Let us know which exercises you picked and how you did!

Lower Body

Squat Jumps/Front Lunges/Side Lunges/Split Squats/Single Leg RDL (50 each side)

Upper Body

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

Core/Abs

V-Ups/Russian Twists/Plank Jacks/Side Plank Crunches (50 each side), Leg Raises

Cardio 

Running in place (3 Min)/ Jump Rope Skips/ Mountain Climbers/ Lateral Bounds/ Jumping Jacks

Finisher

1 Mile Walk/Run

2 Mile Cycle

50 Burpees

15 Wind Sprints (At least 15 seconds each)

10 Minute Stair Master (fast)

60  Box Jumps

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SATURDAY

FEB 6

Today is a recovery day, BUT if you still want to get in another workout and have a pair of dumbbells nearby, we recommend doing our new upper body workout! This is a fun, yet challenging workout that will fire up the entire upper body. All you need are a pair of light to moderate sized weights and you're good to go. 

Regardless, make sure to also get in a full body recovery stretch today to prepare for a FUN live workout with us tomorrow morning! We are so excited to celebrate all of your hard work, and can't wait to lead you guys through a great workout. 

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SUNDAY

FEB 7 @ 8:30AM PST

The Grand Finale.

The Live Workout! Today, we will take you through a 40-45 minute high intensity bodyweight workout. The link to the workout will be available in the week 4 email. If for any reason you don't receive the link, email us (info@onebodyla.com) for access. This workout is for challenge sign ups ONLY. Remember to stick around until the end because we will be announcing all of the prize winners! 

GO CHIEFS!

Have Any Questions?

Los Angeles, CA | info@onebodyla.com

ONE BODY LA, LLC. 

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