When we have several different life factors competing for our attention (jobs, family, holidays, friends, etc.), having a low-lift, no-fuss fitness routine is crucial to keeping our minds and bodies primed for continued consistency beyond our stressful seasons! This quick challenge is a great option for the holiday hustle, end-of-year training, or any other phase of life when we need a decreased physical and mental load.
Who is this challenge for?
The accessible, straightforward workouts included in this challenge are easy to modify or progress based on your day-to-day energy demands; therefore, if you’re navigating a busier phase of life, this challenge could be a great fit for you!
There’s a mix of lower/upper body strength, HIIT, cardio, and targeted core work to help you maintain a baseline level of muscular strength and cardiovascular fitness for your next cycle of goal-driven training.
What to expect?
Challenge Roadmap:
WEEK #1
Day 1: Lower Body Strength + HIIT [Level 3]
Day 2: Upper Body Strength (Push) + Core [Level 4]
Day 3: Upper Body Strength (Pull) + Cardio [Level 3]
WEEK #2
Day 1: Lower Body Strength + Cardio [Level 4]
Day 2: Upper Body Strength (Push) + HIIT [Level 3]
Day 3: Upper Body Strength (Pull) + Core [Level 4]
WEEK #3
Day 1: Lower Body Strength + Core [Level 4]
Day 2: Upper Body Strength (Push) + Cardio [Level 4]
Day 3: Upper Body Strength (Pull) + HIIT [Level 4]
You’ll complete a total of 9, roughly 20-minute-long workouts over the course of 3 weeks with each workout containing an equally split focus between the two listed training modalities for that day. The predictable weekly structure (there are only minor tweaks each week!) is intended to minimize mental strain during busy life stages while providing a springboard for future training endeavors.
Equipment:
A range of light to moderately heavy weights (relative to what you use for lower and upper body strength exercises) will be helpful to creating a positive, effective training experience. Bring along your heavy weight options as well if you’re looking to bump up the difficulty!
A mat will also be helpful for any floor/core work.
Closing Notes:
Each week the new workout release will come out on Sundays, Tuesdays, and Thursdays. While the program is designed to have days in-between, feel free to complete these workouts in whatever cadence fits your schedule.
Optional BONUS Workouts:
Completing the 9 prescribed workouts is more than enough to maintain both your physical fitness and mindset for overall wellness, but feel free to add additional workouts to each week of training if you have the time and energy. In fact, creators have included two optional bonus workouts to compliment each week of the program. More details in the program guide.