WEEK SIX

FAM - you have officially crossed the TWTU halfway point. I am SO PROUD of you for coming this far. Welcome to the second half of the program! Are you ready to level it up? I am planning some fun challenges to add more competition, prizes, and FUN to the next few weeks. This week’s challenge: 10k steps a day.

10k Steps a Day Challenge

1. Track your steps using a fitness tracker like fitbit or apple watch, or do it using your iphone (instructions for that here).

2. Screenshot your # of steps for each day this week (Mon-Sun).

3. I’ll post in the FB group at the end of the week asking for your results. You’ll share your screenshots in the comments.

4. The WINNER will receive a super special PRIZE from me!

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CARDIO BUILD CHALLENGE

I think y’all are ready….

This ADVANCED workout will leave you dripping! Are you up for the challenge? We will be doing 8 rounds of work - round 1 has 1 move, round 2 has 2 moves, etc. Each round we start from the top, finishing with 8 moves in round 8! I've included modifications in the demos - PLEASE take them / use them whenever you need.

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LONG & STRONG WORKOUT

Great for a day when you’re craving something a bit more mellow. I recommend pairing this with a brisk walk or light run (great opportunity to get your steps in)!

In this low impact workout, we'll focus on moves that help lengthen and tone our muscles! No equipment needed :)

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STRENGTH & CARDIO FULL BODY

Grab a set of medium dumbbells (5-12lbs) for this full body workout. We'll be alternating between strength & bodyweight cardio moves. Warmup included!

LOOKING BACK, LOOKING AHEAD

MANDATORY ASSIGNMENT!
I can’t stress enough how important it is to look back & reflect on progress. In fact, it is crucial for this 10 week program! I love this Looking Back, Looking Ahead activity from my Precision Nutrition resources. I encourage you to get real with yourself in this assignment - in the last 5 weeks, what are you proud of? Where have you fallen short? Once we uncover these answers, we can look ahead and set new goals for ourselves for the 5 weeks ahead. Remember, you joined this program to create REAL CHANGE! Let’s see where you’re at with that.

Press the button above to download the assignment. Fill it out, and upload it using the form below!

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5 MINUTE WARMUP

A super quick series to get the muscles loose & warm! It’s only 5 minutes - no excuses!

CLASSIC ROCK RUN

Air guitars recommended, but not required.

7 MINUTE ABS

Fire up the core in just 7 minutes! No equipment needed.

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DRAKE SCULPT

Grab a set of light weights (3-5lbs) - let's get movin to some DRAKE tunes!

7 MINUTE WEIGHTLESS ARMS

NO equipment and NO pushups required in this quick arm toning workout!