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CHALLENGe

SCHEDULE

WEEK 4

MONDAY NOV 16- NOV 22

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MONDAY

NOV 16

We're kicking off Week 4 with a with a double header! We're starting with the 20 minute full body HIIT workout and finish with the 10 minute core workout. This is 30 minutes of high intensity work, so be sure to stretch and hydrate beforehand. Tag (for an entry) and let us know how you feel after 30 minutes of work with us. Also comment under the core workout and let us know how you did for an entry!

We're wishing you a strong and successful week!

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CARDIO

OR

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OR

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TUESDAY

NOV 17

Again, we're challenging you to do 40 minutes of work with us to finish this last Tuesday strong. First, we will start with the 20 minute full body workout and then finish with the 20 minute core workout if you're not too gassed. The core workout is not optional this week and both workouts count as 1 entry. So be sure to tag us to show you did both workouts. You can still split up the workouts into a 'two-a-day' if you want to do them separately throughout the day. Either way, be sure to tag us and comment to let us know how you feel afterwards! 

WEDNESDAY

NOV 18

We're taking a break from the strength based workouts to do another 30 minute cardio challenge. We challenge you to do 30+ minutes of cardio from the list mentioned below. Tag us with a photo or video to show what type of cardio you did for the day (Good for 1 entry). 

Walking

Jogging/Sprints

Cycling

Stairs/Bleachers

Jump Roping

Rowing 

Sports

Hiking 

If for any reason you can't do any of these forms or cardio, we recommend doing Toya's humpday workout instead. 

THURSDAY

NOV 19

Congrats, you've done 5 of our workouts in 3 days! You've come a long way since week 1 and your body has improved its overall conditioning. However, we're going to be smart today and allow your body to recover. Recovery is just as important as your nutrition and workouts. Efficient recovery is what allows your body to rebuild and create "change". So seeing the best results from week to week is all about having the most efficient diet/workout/recovery/ ratio that works for YOU. Hopefully, you've now developed a routine that gives you a better chance to see results. 

Pick a stretch that best suits how you need to recover for the day. Be sure to tag us in your post for an entry. 

FRIDAY

NOV 20

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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

NOV 21

Today is a recovery day BUT if you're feeling great and have a workout partner nearby, we recommend doing our 20 minute partner workout! Join us for a quick, fun and interactive workout if you're looking to burn a few calories before brunch. Be sure to tag us and your workout partner for an entry! 

SUNDAY

NOV 22 @ 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 in the Week 4 challenge email. If for any reason you don't see it, 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! 

Have Any Questions?

ONE BODY LA, LLC. 

Los Angeles, CA | info@onebodyla.com

#YouOnlyGetOne