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NEW CHALLENGE: Join Our Deload Week: Downtraining 5-Day Challenge--Boost Your Recovery While Maintaining Progress and Strength

Deload Week: Downtraining 5-Day Challenge

Deload Week: Downtraining 5-Day Challenge Boost Your Recovery While Maintaining Progress and Strength

25 Min/Day • 1 Week
  • Daily Duration Avg. 25 Minutes
  • Min. 24 Minutes
  • Max. 27 Minutes
  • Body Focus Total Body
  • Training Type Cardiovascular, Low Impact, Strength Training, Mobility
  • Equipment Dumbbell

Overview

Welcome to Deload Week. This is a 5-day Downtraining Challenge designed to help you take a strategic step back from your training routine, without losing all of the strength and progress you’ve gained. Throughout the 5 days, we will still be including all of your favorite modalities — strength, cardio, and mobility — just at a lower intensity and volume than you are typically used to. Our goal is that you end this deload week feeling refreshed and ready to level your workouts back up.

Who this challenge is for:

This 5-Day Deload Week Challenge is designed for the intermediate to advanced exerciser who needs a break from consistent, progressive training but doesn’t want to lose all of their progress. If you’ve been training hard for 6-10 weeks, or are experiencing symptoms of overtraining, you would benefit from doing a deload week.

Signs you might need a deload week:

  • Fatigue and lack of energy
  • Increased resting heart rate
  • Poor recovery from workouts
  • Decreased motivation to workout
  • Strength or performance plateaus
  • Prolonged muscle soreness

If you don’t present with the signs/symptoms above, you can still absolutely do this challenge!

What to Expect:

There are 5 workouts over the course of 5 days that are designed with a lower volume and intensity than our typical level 4+ workouts. Workouts are mainly a level 3 out of 5 difficulty, with one level 2, and an average length of 25 minutes each. All are designed with balanced formats that don't overload the muscles or elicit muscle fatigue.

  • Day 1: Core-Infused Lower Body Strength (Level 3)
  • Day 2: Bored Easily Low-Impact Recovery Cardio (Level 3)
  • Day 3: Core-Infused Upper Body Strength (Level 3)
  • Day 4: Indoor Walk with Mobility Breaks (Level 2)
  • Day 5: Total Body Unilateral Strength with Core Circuit (Level 3)

Equipment: Dumbbells and a mat. I recommend using 40-50% less weight than you normally would for strength workouts.

Closing Note: If you’re used to training more intensely, I want to validate that it may feel unproductive to pick up lighter weights and do less difficult workouts. Remember, on the other side of this deload week you’ll find renewed energy, motivation, and strength to get back into your training routine. Remember, active recovery is productive. You deserve this!

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