7-DAY WORKOUT CHALLENGE
Each daily workout will tone and challenge one specific body area! Try to push yourself as much as you can for each round. Remember to listen to your body and modify as needed; work on recognizing the difference between a “challenging” move versus “painful” move. Instructions and photo, plus video demos below. You got this!!
For each workout, we’ll be using one of the High intensity Interval Training – Tabata, which focuses on a specific pattern: 20 seconds of extremely hard work, with 10 seconds of rest in between.
What makes this work?
The idea behind tabata isn’t to just jog or do a plank for 20 seconds at a time; rather, you should be doing something that pushes you to the absolute limit for 20 seconds, and then rest for 10, and repeat. These short bursts of cardiovascular exercise improves your overall cardio health, oxygen levels, and core.
DAY 1
BOOTY TONING WORKOUT
Total Workout Time: 24 minutes (not including a quick warm up and cool down). Note: There are 4 moves total divided into 2 rounds.
For each round: Each round has 2 moves. Set a 4 minute timer. Do each move for 20 seconds with a 10 second break in between. and repeat the 2 moves until the 4 minutes are up. Take a 1 minute break after you complete each round and proceed to the next round. Don’t forget to breathe and try to push yourself as much as you can.
Completing each round once will be about 8 minutes. You will do this twice for a total of a 24 minute workout.
ROUND 1 [4 minutes]
TABLE TOP LEG LIFT
HIP LIFTS
ROUND 2 [4 minutes]
PULSING SQUATS
HIP THRUST WITH LIFTED LEG
DAY 2
-ACTIVE REST DAY-
Why are active rest days important (source: PopSugar)?
A day off allows your muscles to recover, rebuild, and become stronger. But rest days don’t just mean sitting on the couch. To speed your recovery, and get your blood flowing to help feed your weary muscles, take yourself for a 20-minute stroll, and then give your muscles some TLC.
So go for a walk, try a yoga class, go for a bike ride or do some light stretching. Stay active and keep moving.
DAY 3
LEAN SEXY LEGS WORKOUT
Total Workout Time: 24 minutes (not including a quick warm up and cool down). Note: There are 6 moves total divided into 3 rounds.
For each round: Each round has 2 moves. Set a 4 minute timer. Do each move for 20 seconds with a 10 second break in between. and repeat the 2 moves until the 4 minutes are up. Take a 1 minute break after you complete each round and proceed to the next round. Don’t forget to breathe and try to push yourself as much as you can.
Completing each round once will be about 12 minutes. You will do this twice for a total of a 24 minute workout.
VIDEO DEMO:
ROUND 1 [4 minutes]
SUMO SQUATS JUMPS
LUNGE TO EXTENDED LEG TAPS
ROUND 2 [4 minutes]
POP UP JACKS
SQUAT HEEL RAISE
ROUND 3 [4 minutes]
SQUAT LEG LIFT
BACKWARDS LUNGE LEG TAPS
DAY 4:
BEAUTIFUL BACK WORKOUT
Total Workout Time: 24 minutes (not including a quick warm up and cool down). Note: There are 6 moves total divided into 3 rounds.
For each round: Each round has 2 moves. Set a 4 minute timer. Do each move for 20 seconds with a 10 second break in between. and repeat the 2 moves until the 4 minutes are up. Take a 1 minute break after you complete each round and proceed to the next round. Don’t forget to breathe and try to push yourself as much as you can.
Completing each round once will be about 12 minutes. You will do this twice for a total of a 24 minute workout.
ROUND 1 [4 minutes]
SUPERWOMAN LIFTS
PLANK FOREARM REACH
ROUND 2 [4 minutes]
SIDE PLANK REACH
PLANK ARM PRESS
ROUND 3 [4 minutes]
KNEE TO ELBOW CRUNCH
DOWNWARD DOG LOW PLANK
VIDEO DEMO:
DAY 5:
STRONG ARMS WORKOUT
Total Workout Time: 24 minutes (not including a quick warm up and cool down). Note: There are 6 moves total divided into 3 rounds.
For each round: Each round has 2 moves. Set a 4 minute timer. Do each move for 20 seconds with a 10 second break in between. and repeat the 2 moves until the 4 minutes are up. Take a 1 minute break after you complete each round and proceed to the next round. Don’t forget to breathe and try to push yourself as much as you can.
Completing each round once will be about 12 minutes. You will do this twice for a total of a 24 minute workout.
ROUND 1 [4 minutes]
SHOULDER TAPS
PLANK PUSH UPS
ROUND 2 [4 minutes]
SEATED CRUNCHES
WALKOUT PLANKS
ROUND 3 [4 minutes]
ARM PRESSES
SQUAT UPPER CUTS
VIDEO DEMO:
DAY 6:
ABS + CORE WORKOUT
Total Workout Time: 24 minutes (not including a quick warm up and cool down). Note: There are 6 moves total divided into 3 rounds.
For each round: Each round has 2 moves. Set a 4 minute timer. Do each move for 20 seconds with a 10 second break in between. and repeat the 2 moves until the 4 minutes are up. Take a 1 minute break after you complete each round and proceed to the next round. Don’t forget to breathe and try to push yourself as much as you can.
Completing each round once will be about 12 minutes. You will do this twice for a total of a 24 minute workout.
ROUND 1 [4 minutes]
BICYCLE CRUNCHES
PLANK HIP DIPS
ROUND 2 [4 minutes]
TABLE TOP KICKS
PLANK REACH KICK
ROUND 3 [4 minutes]
V-SITUPS
PLANK
VIDEO DEMO:
DAY 7
-ACTIVE REST DAY-
YOU DID IT!!
A day off allows your muscles to recover, rebuild, and become stronger. But rest days don’t just mean sitting on the couch. To speed your recovery, and get your blood flowing to help feed your weary muscles, take yourself for a 20-minute stroll, and then give your muscles some TLC.
So go for a walk, try a yoga class, go for a bike ride or do some light stretching. Stay active and keep moving.