Week 3: Day 2 – Verzuz

Week 3, Day 1 is a wrap, we will join up for a live group training session on Day 2 (No camera required). 

Meeting Information:

Meeting ID – 843 7809 3152

Passcode – 934867

A workout circuit will be sent to you directly via your preferred method of communication.

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Week 3: Day 1 – Full Body

Hey #fitfam, welcome to Week 3! You’ve survived an intense first leg and now we’re going to ramp it up with more intensity and team competitions. Today is all about Mixed Fit Fun!

Don’t forget to check into the group on Facebook and give your feedback on today’s circuit.

 

3 Minute Stretch

Round 1 

Bent Over Row * 15

Push-Ups * 20

Renegade Row * 15

Curl to Press * 30

~Finisher~ Flutter Kicks * 1:00

1 Minute Break


Round 2

Dumbbell Staggered Squat * 15 per side

Curtsy Lunge (Alt L to R, Single Count) * 30

Romanian Dead Lift * 20

Squat Walk * 10 Steps Left, 10 Steps Right x 2

~Finisher~ Flutter Kicks * 1:00

2 Minute Break


Round 3

Plank Jack * 30

Plank Twist * 40

Alternating Toe Touch (L/R) * 30

Supermans (L/R) * 30

~Finisher~ Flutter Kicks * 1:00

3 Minute Cool-down Stretch

Week 2: Day 7 – Cardio Crazy

It’s Day #7 of week #2 and we are closing out this segment with a focus on cardio!

*We will be splitting into two teams beginning on Tuesday! We’ll also being doing a drawing for our random participation winner of the first 2 weeks of the challenge.

Don’t forget to check into the group on Facebook and give your feedback on today’s circuit.

 

3 Minute Stretch

Making a switch from the ’round’ format, today we attack cardio with a pyramid setup. We will start with a small number of reps, incrementally increasing to a higher number before taking a short break. After the break, we will start at the top of the pyramid and work our way back down to a lower number. We will close the show with pyramid abs following the same pattern as the cardio segment.

Warm Up – :30 Jump Rope or Mock Jump Rope

Pyramid Ascent

Standard Burpees or Modified Burpees * 15

Skaters * 30

Squats  (Mix it in sets of 5 with variations on foot placement and depth) * 45

Reverse Lunge to Knee Thrust (30 L/ 30 R) * 60

Jumping Jacks * 75

1 Minute Break


Pyramid Descent

Jumping Jacks * 75

Reverse Lunge to Knee Thrust (30 L/ 30 R) * 60

Squats  (Mix it in sets of 5 with variations on foot placement and depth) * 45

Skaters * 30

Standard Burpees or Modified Burpees * 15

2 Minute Break


Abdominal Pyramid Challenge

There is no break between ascending and descending the pyramid. Upon reaching the peak, you should immediately challenge yourself to work back to the start. The goal is to push your abs to the limit and succeed in activating the entire abdominal wall including the obliques, upper & lower abs.

V-Up * 15

Reverse Crunch * 30

Russian Twist with Dumbbell or Medicine Ball * 50

Flutter Kicks * 70

Russian Twist with Dumbbell or Medicine Ball * 50

Reverse Crunch * 30

V-Up * 15

3 Minute Cool-down Stretch

Week 2: Day 6 – Rest/Recovery

Hey #fitfam! On Sundays, we will rest/recover and focus on

proper eating and using the right supplements.

 

We will use Sundays each week to recover and allow our bodies to rest, providing a great setup for an awesome Monday workout. We will also rest on Thursdays with a goal of balance between consistent activity and periods of recovery which will help avoid overuse and injuries. This is a marathon, not a sprint, we will all finish together so be patient with the process.

Today is a great day to meditate and focus on you!

Week 2: Day 5 ~ Team Streamin’

Today we flex full body!

3 MINUTE STRETCH

ROUND 1 

Curl to Press * 30

Push-Up * 30

Tricep Extension* 20

~Finisher~ Jumping Jacks * 30

1 Minute Break


ROUND 2

Squats * 30

Squat to Reverse Lunge * 30

Donkey Kick * 15 per side

~Finisher~ Hip Thrust * 30

1 Minute Break


ROUND 3

Burpees * 20

Mountain Climbers * 50

Tuck Jacks * 15

Flutter Kicks * 50

3 Minute Cool-down Stretch

Week 2: Day 4 – Lower Body

Today is all about targeting the lower body! This circuit will target the quads and hammier while also activating the glutes!

Don’t forget to check into the group on Facebook and give your feedback on today’s circuit.

 

3 Minute Stretch

Round 1 

Lunge L, Lunge R, Squat * 20

Lunge to Curtsy (L/R) * 15 Per Side

Knee Up L, Knee Up R, Squat * 25

Romanian Dead Lift * 20

~Finisher~ Skaters * 30

1 Minute Break


Round 2

Squat to Reverse Lunge * 30

Curtsy Lunge (Alt L to R, Single Count) * 30

Squat to Forward Lunge * 30

Hip Thrust * 25

~Finisher~ Lateral Lunge * 10 Per Side

2 Minute Break


Round 3

Donkey Kick * 15 Per Side

Seated Abduction * 40

Single-Leg Glute Bridge (L/R) * 15 Per Side

Glute Bridge (L/R) * 20

~Finisher~ Staggered Squats * 10 Per Side

3 Minute Cool-down Stretch