Challenges

Challenges (1)

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Week 1: Iron

Days 1-2-3

Wall Sit: 5 minutes (2 sets, with the option to split into 2.5 minutes each).
Plank: 1 minute and 30 seconds.
100 Pushups: Complete within 5 minutes.
Hollow Hold: 1 minute and 30 seconds.
Low to High Plank: 50 reps within 3 minutes.
Objective: This workout aims for a full-body challenge, engaging various muscle groups with a focus on endurance and stability. Incorporating isometric exercises like Wall Sit and Plank, dynamic movements like Pushups and Low to High Plank, and core-specific exercises like Hollow Hold ensures a well-rounded routine.
Muscle Targets: Quadriceps and glutes. Abdominal muscles, lower back, and shoulders. Chest, triceps, rectus abdominis, and lower back muscles.

Days 4 and 5:

Dead Hang: Hang for 2 minutes in one set.
Low to High Plank: Perform 60 reps in 3 minutes.
Bench Dips: Complete 100 reps within 3 minutes.
Bridge and Hold: Hold the bridge position for a total of 3 minutes, split into 2 sets.
Superman: Do 45 reps within 3 minutes.
Objective: These exercises are designed to enhance overall strength and stability. Including a mix of static holds (Dead Hang, Bridge), dynamic movements (Low to High Plank, Superman), and endurance exercises (Bench Dips) ensures a balanced and effective workout.

Muscle Targets:

Dead Hang: Forearms and grip strength.
Low to High Plank: Core muscles.
Bench Dips: Triceps and shoulders.
Bridge and Hold: Lower back, glutes, and core.
Superman: Lower back, glutes, and posterior chain.

Day 3: 35-Minute Full Body Cardio + Strength Training

Workout Time: 35 Minutes
Equipment: Dumbbells
YouTube Link: 35-Minute Cardio and Strength
Pregnancy Modifications: Lindsey filmed this in her second trimester of pregnancy, but alternatively you can follow this 30-Minute Full Body Pregnancy Workout.

Day 6: Final Challenge

Wall Sit: 3 minutes in 1 set.
Pushups: 65 reps in 1 set.
Plank: 2 minutes in 1 set.
Dead hang: 2 minutes.
Hollow Hold: 2 minutes in 1 set.
Congratulations! You've successfully completed this level, and now you're ready for the next one. Be proud of your achievement - I know it wasn't easy.

Checkbox(Required)

Make sure you have completed all the workouts of first week before moving to the next week.

Week 2: The Balboa

Days 1 and 2 and 3

100 Squats: Complete within 3 minutes.
40 Pull-ups: Aim to finish in 5 minutes.
Diamond Pushups: Achieve 80 in 5 minutes.
Bicycle Crunches (6 reps) + Abs Toe Touches (4 reps): Do this combo for 2 minutes.
Side Plank: Hold for 1 minute on each side.
Overall Objective: This workout is designed to challenge you with a diverse range of exercises, engaging various muscle groups for overall strength and endurance. The routine provides a well-rounded fitness experience.
Muscle Targets: Quadriceps, Hamstrings, Glutes
Calves, Core (for stabilization), Lower Back
Lats, Biceps, Shoulders, Chest, Triceps
Hip Flexors
Obliques

Days 4 and 5:

Single Leg Squat and Hold: 45 seconds each leg, 2 sets.
Standing Knee Up and Hold with Eyes Closed: 30 seconds each leg, 2 sets.
3 minutes: Jumping Jacks
Skater Jumps (6 reps) + Push-up Burpee (4 reps): Complete within 2 minutes.
Abs Ankle Touches: 3 sets of 1 minute.

Day 6: Final Day

80 Squats: Include 10 regular, 10 sumo, 10 jump squats, 10 pulses, 10 with knee up, 10 in and out, and 20 regular squats within 3 minutes.
15 Pull-ups: Complete in 1 set.
30 Diamond Pushups: Achieve in 1 set.
Burpees (No Push-up): Do for 1 minute.
Plank: Hold for 2 minutes in 1 set.

The workout aims to improve overall strength, endurance, and cardiovascular fitness by targeting different muscle groups with a mix of exercises.

Checkbox(Required)

Make sure you have completed all the workouts of first week & second week before moving to the next week.

Week 3: Switzer and Zatopek Challenge

Choose between treadmill or outdoor running.

Day 1:

Run 3 miles in 20 minutes.

Day 2:

Intervals run: 30 seconds at speed 11
Rest for 20 seconds at speed 8
Repeat 7 times.

Day 3:

Run 2 miles in 13.5 minutes.

Day 4:

Run in three blocks of 6 minutes each.
30 seconds at speed 10.5, followed by 30 seconds rest at speed 6.5. Rest 3 min between the blocks

Day 5:

Intervals run: 20 seconds at speed 11.5
Rest for 20 seconds at speed 8
Repeat 8 times.

Day 6:

Run 3 miles in 19.55 minutes.

Challenge Objective:

The Switzer and Zatopek Challenge is designed to boost running performance and overall fitness with interval training and endurance runs. It targets speed, stamina, and strength. After each run, do 20 abs leg raises, 12 push-ups, 15 reps of Superman, and a 30-second bridge hold, repeated 3 times. This blend of running and strength exercises creates a balanced fitness routine.

Week 4: Grace Workout

Days 1, 2, and 3:

Standing Knee Up with Eyes Closed: Lift one knee at a time, eyes closed, for 30 seconds each.
Single Leg RDL with Knee Up plus Calf Raise: Do 12 reps on each leg.
Single Leg RDL with Knee Up plus Calf Raise: Do 12 reps on each leg.
Standing on One Leg with Bosu Ball: Balance on one leg on a Bosu ball for 30 seconds each.
Lunge Position with Elevated Leg: From a lunge position keeping your knee on the floor, lift the front leg and hold for 20 seconds on each side.
Squat and Hold on Bosu Ball: Perform a squat and hold on a Bosu ball for 30 seconds.

Days 4, 5, and 6:

Single Arm Low Plank: Hold a low plank for 20 seconds on each arm.
Pistole Squats: Perform 6 reps on each leg.
Tennis Ball Bouncing: Bounce a tennis ball for 20 seconds with one eye closed, then switch eyes.
Heel-to-Toe Walk: Walk heel to toe for 20 seconds in both directions.
Opposite Arm and Leg High Plank: Hold a high plank, raising opposite arm and leg, for 30 seconds on each side.
Opposite Arm and Leg High Plank: Hold a high plank, raising opposite arm and leg, for 30 seconds on each side.

General Objective

Get fitter in six days with Grace. These exercises focus on balance, strength, and coordination. By doing these simple moves, you'll build a stronger, more stable body that moves better.