Workouts Library

Here we are at day 5, the last day in our workout challenge which means that you are probably getting a bit tired and most likely have some sore muscles to contend with. But as you go through today’s workout keep reminding yourself that today is the last day you have to burn as many calories as you can and tax those muscles as much as you can. Be sure to push you way through this at the highest level of effort that your body can handle and earn your day off tomorrow. There two main portions of this workout today. The first is a HIIT routine that can be a killer if you do all of the harder versions or you can opt for the easier modifications and be a bit nicer to yourself. Either way it will burn plenty of calories and leave you sweaty and tired. The second section is a lower body focused strength routine that is best done with extra weight but can also be done with just body weight as long as you work against yourself. If you plan on using weight just remember that you want to pick a weight for each exercise that will leave you struggling to finish the last couple repetitions of each set.  After your last strength exercise we move in to an easy cool down and stretch that marks the end of this days routine and the end of this 5 Day Workout Challenge. Workout Structure Length: 37 Minutes Strategy: HIIT and Lower Body Strength Equipment: Optional dumbbells (or any other kind of weight) Calories Burned: 221 – 405 Routine: In today’s workout we start off with a quick warm up of 8 exercises done for 30 seconds each, then follow that up with an intense but fast HIIT routine. The HIIT routine is done in a tabata style of 20 seconds of activity with 10 seconds of rest three times through per exercise before moving to the next for a total of 5 exercises. After a short water break we move on to our lower body strength routine that consists of 4 groups of 2 exercises that is done in an alternating ABAB pattern. Once you have two set of 8 repetitions done for each exercise you move on the the next group. Once the strength portion is done we move on to a relaxing free form cool down stretch. You should feel proud of yourself for completing this challenge and hopefully you also feel more empowered and strong. Remember that this is not a stopping point but just a rest break. Take the next day or two off to let your muscles heal up and be thinking of what you wand to do next. You can do this 5 Day W0rkout Challenge again or start searching our video library and come up with your own program. If you don’t want to have to think about what workout routine to do next then we suggest trying one of our eBook Programs that outline exactly what you need to do when. Printable workout Warm Up Cardio – Boxer Shuffle – Walking Jacks – High Knee Pulls – Down Dog to Back Bow – Lateral Step + Toe Touch – Alternating Lunges – Squat + Knee Pull – Oblique Twists HIIT 20 On 10 Off x 3 – Squat Jumps – Mt Climber Get Ups – Star Jumps – Squatted Side Steps – Reverse Lunge Jumps Strength for the Lower Body – Ski Squats – Kelli is using 30 lbs, or 13.6 kg, total – Deadlifts – Kelli is using 48 lbs, or 21.8 kg, total – Traditional Squats – Kelli is using 30 lbs, or 13.6 kg, total – Deadlifts, Toes pointed inward – Kelli is using 48 lbs, or 21.8 kg, total – Sumo Squats – Kelli is using 30 lbs, or 13.6 kg, total – Deadlifts, Toes pointed outwards – Kelli is using 48 lbs, or 21.8 kg, total – Curtsy Lunges – Kelli is using 24 lbs, 0r 10.9 kg, total – Side Lunges, Alternating – Kelli is using 24 lbs, 0r 10.9 kg, total Cool Down and Stretch   You can find the rest of the program below: • 5 Day Workout Program to Burn Fat & Build Lean Muscle: Day 1/5 • 5 Day Workout Program to Burn Fat & Build Lean Muscle: Day 2/5 • 5 Day Workout Program to Burn Fat & Build Lean Muscle: Day 3/5 • 5 Day Workout Program to Burn Fat & Build Lean Muscle: Day 4/5 • Currently on Day 5 Can I repeat this challenge for more than one week? How often should I switch up my routine? In order to keep brain and body from growing bored, it’s important to switch up your routine relatively often. You can do this 5 day plan 2-3 times in a row, but for a more diverse & longer term use, we strongly recommend considering our 8 Week Fat Loss Programs for the fastest, safest results possible.

I love strength training, probably more than any other kind of training type (it’s a tie between lifting and HIIT!), but bodyweight-only workouts are the absolute best when it comes to convenience and accessibility. There’s no set up, no equipment to pack around, and no excuses to not just jump right in and get your workout finished. There is no jumping at all in this routine, making it a downstairs neighbor-friendly apartment workout and/or low impact, for those who need it. The difficulty of these upper body exercises are entirely scalable and as we go through, I will show you ways to make each move easier or more difficult. Do what you can to constantly push yourself, but know that it’s always okay to take a quick break and shake your muscles out. The closest thing you need to a piece of equipment when it comes to this workout is a wall (and you can even improvise by doing the wall push ups on the floor, if you happen to be in a place without walls). Workout Structure • Warm up included • No equipment • Muscles targeted: biceps, triceps, shoulders, chest, upper back, abs, obliques, lower back • 40 Seconds on, 15 seconds off, twice through for each group • Four groups of three No Equipment Upper Body & Abs Workout Backbow Jacks – Targets: upper back, lower back, shoulders, glutes, thighs Walk Down + Up Down – Targets: arms, shoulders, core Abs: Oblique Crossover Crunch – Targets: abs, obliques, thighs Palm Press & Extension – Targets: chest, arms Bentover Rows – Targets: upper back Abs: 3 Way Crunch Pulses (3 pulses; side, center, side) – Targets: entire core Wall Side Push Up – bicep, tricep, shoulder Arm Circles – Targets: arms, upper back, shoulders Abs: Plank + Row & Extension – abs, obliques, lower back, arms, shoulders Pulldowns + Step – Targets: shoulders, core, glutes, thighs Tricep Dips – Targets: triceps, shoulders, core Bicycle Crunch – Targets: abs, obliques Did you know that most of us are chronically dehydrated? Make sure to drink lots of water to replenish what you just sweated away once you’re done with this workout. What did you think of this no equipment upper body workout? Was there an exercise group that you struggled with more than others? Let me know if you’re sore tomorrow! If you’re not going directly into another workout, make sure to cool down & stretch!

Ahh, finally day number five. You are most likely sore and tired from the last 4 days but once this workout is complete the torture will be over and you can enjoy the next day or two of rest, knowing that you have accomplished a lot in a short period of time. Day 5 still stands in your way of that well deserved rest, so don’t relax yet. Start getting yourself pumped up to tackle this workout because we are not letting you coast on the last day. This HIIT and Leg Strength workout will be tough so give it 100% and finish out the 5 Day Challenge like a beast. Remember that clean form is always more important than the amount of weight you lift or even your intensity, so if you start to feel your form suffer drop your weight for those strength exercises and/or lower your intensity for those HIIT exercises. What are you waiting for, go get this last workout done! Workout Structure: Length: 27 Minutes Strategy: Cardio and lower body strength Equipment: Optional dumbbells Calories Burned: 122 – 291 About this routine: After completing the warm up we move directly into the main workout which is a combination of a HIIT exercise and a traditional strength exercise for the lower body. We start by doing four rounds of 20 seconds on and 10 seconds rest for the HIIT exercise followed by one set of 8 repetitions for the strength exercise. Go through the first two groups then give yourself a short water break, then finish up the last 3 groups. Once done with the last group move directly to a stretch cooldown to complete this routine. Printable Workout: Workout Structure: HIIT is 20 on, 10 off x4; Strength is 8 Reps for each strength exercise Warm Up: 30 Seconds for each exercise with no rest in between HIIT: Burpee Strength: Sumo Squat HIIT: Jumping Lunges Strength: Calf Raise Squats Water Break HIIT: Squat Lunges Strength: Reverse Lunge Knee Up HIIT: Curtsy Lunge Jumps Strength: Deadlift (toes out) HIIT: Plank In and Outs Strength: Deadlift (toes in) Cooldown/Stretch: Roughly 30 seconds per exercise with no break in between Find the rest of the program here: •    5 Day Workout Challenge for Busy People: Day 1/5 •    5 Day Workout Challenge for Busy People: Day 2/5 • 5 Day Workout Challenge for Busy People: Day 3/5 • 5 Day Workout Challenge for Busy People: Day 4/5 •    Currently on Day 5 Keep It Positive: Whether you are finishing up one of our Free 5 Day Workout Challenges, logging your last day on one of our 8 Week Fat Loss Programs, or you simply finished your workout for the day, you need to stop and congratulate yourself. I know it may sound silly to give yourself a pat on the back for just doing a workout but it’s not. By setting up a positive reward for getting physical activity done you create a positive feedback loop that keeps you motivated and more likely to come back and do it again tomorrow. For some people simply taking the time to appreciate ones accomplishments can be enough, for others a bit more of a reward may be in order. A reward can be anything as long as you truly like it. Don’t try to reward yourself with a nice spinach salad if you don’t truly love eating it. Reward smaller achievements like a getting a workout in with a piece of dark chocolate (if you like that), and reward larger achievements like completing an 8 week program with something bigger like a massage, new clothes, an indulgent cheat meal, or a new video game. It does not matter what the reward is as long as it is something that you truly enjoy.

On Day 2 of the Fitness Health Track 5 Day Workout Challenge we will be focusing on the upper body with a bit of total body cardio to burn some extra calories as well as loosen up those probably stiff and sore legs you have from Day 1 of the Challenge. We will be starting out with a warm up to help get the blood flowing and the joints moving to their full range of motion. Be sure to do this warm up as working out cold can increase your chances of injury. Once our core temperature is up we will begin our upper body strength routine. This strength routine will also be interlaced with cardio sections to keep your heart rate up and to burn more calories; not to mention keep the routine a bit more interesting. Workout Structure Length: 44 Minutes Strategy: Upper Body Strength and Cardio Blend Equipment: Optional dumbbells (or any other kind of weight) Calories Burned: 225-438 Routine: Groups of strength and cardio exercises will be done in an ABA format; one superset of upper body strength, followed by a cardio interval, then return to the strength group for a second set before moving onto the next group. We will be doing ten repetitions for each upper body strength training exercise; each cardio interval is 40 seconds long, with 15 sec jog/boxer shuffle in-between each exercise. Both warm up & cool down are included. How to use this workout – For purely mass building: Do 5-7 reps in the time it takes me to do 10, with a weight that makes the last couple of reps very difficult to complete. – For strength/lean muscle building/toning: follow along with me as shown in the video, choosing a weight that makes it very hard to finish reps 8-10. Warm Up: (4 min) – Boxer Shuffle – Torso Circles – Arm Circles – Toe Touch Swing – Squatted Push Pulls – Alternating Lunge w/ Rotation – Walk Down – Butt Kickers Upper Body Strength and Cardio: Strength: – Chest Fly; Kelli is lifting 36 lbs total, Daniel is lifting 50 lbs – Reverse Fly; Kelli is lifting 12 lbs total; Daniel is lifting 20 lbs total Cardio: – Fly Jack – High Knee Pause Strength: – Arnold Press; Kelli is lifting 24 lbs total; Daniel is lifting 30 lbs – DB Pull Over; Kelli is lifting 12 lbs total; Daniel is lifting 30 lbs Cardio: – Front Jack – Flutter Kick Squat Strength: – Bicep Curl; Kelli is lifting 30 lbs total; Daniel is lifting 40 lbs – Overhead Tricep Extension; Kelli is lifting 12 lbs total; Daniel is lifting 15 lbs Cardio: – Jumping Jack – Walk Down Strength: – Ventral Raise; Kelli is lifting 6 lbs total; Daniel is lifting 20 lbs – Bent Over Dorsal Raise; Kelli is lifting 12 lbs total; Daniel is lifting 20 lbs Cardio: – Ventral Jack – Butt Kickers Burn Out Round: – Push Up – Supine Push Up Cool Down & Stretch Find the rest of the program here: • 5 Day Workout Program to Burn Fat & Build Lean Muscle: Day 1/5 • Currently on Day 2 • 5 Day Workout Program to Burn Fat & Build Lean Muscle: Day 3/5 • 5 Day Workout Program to Burn Fat & Build Lean Muscle: Day 4/5 • 5 Day Workout Program to Burn Fat & Build Lean Muscle: Day 5/5 Help us create more free workout video challenges! If you want to see more workout video challenges, we only ask that you help us continue to make free workout videos by sharing Fitness Health Track & this challenge with everyone you know – via word of mouth, maybe a Facebook page, website or blog – whatever it takes. You can also support us in creating more free content by purchasing one of our 8 Week Fat Loss Programs (similar to but much more thorough than this free 5 day plan) or our 4 Week Meal Plans.

Hey, Fitness Health Track Family! Welcome to Day 4 of Fitness Health Track’s Free 2 Week Challenge! This no-repeat style workout will hit the lower body, upper body, and core. Today’s goal is to hit these body parts with different exercises in each set. You might notice some familiar exercises or variations of the same exercises from your other workouts with the other Fitness Health Track trainers. I love mixing variations to keep things interesting and challenge your muscles in new ways. Now, let’s talk weights. If you consider yourself experienced, I want you to reach for your heavy weights for this workout to challenge yourself. But if you’re starting a new workout journey, no worries. Grab those medium and light dumbbells – we’re all about progression here. The key is to find a weight that challenges you but still allows for proper form. Safety first, strength second! Why the focus on strength, you ask? For our beginners, building strength is like unlocking a whole new level. It’s not just about looking and feeling great; it’s about functional strength that makes everyday activities easier. Lifting those grocery bags, climbing stairs, and playing with your dog becomes more manageable when your muscles are engaged. Strength training is a game-changer for your metabolism, too. That means you’ll be burning calories long after you’ve left the gym. Who doesn’t want to burn calories hours after they finish their workout? Let’s remember the confidence boost that comes with getting stronger. Seeing yourself lift heavier weights week after week is a serious mood lifter. In the first part of this workout, we’ll do exercises focusing on our body’s lower muscles. We’ll start with Goblet Squats, giving our quads and glutes some work. After that, we’ll do Suitcase Deadlifts, Alternating Forward Lunges, and Loaded Glute Bridges. These exercises focus on quads, glutes, and hamstrings, giving us a well-rounded lower body section. Next, we’ll move on to exercises that work on the upper body. We’ll begin with Floor Chest Presses, which help our chest and arm muscles. Then, we’ll try Yates Rows, a unique exercise incorporating bicep work into our row. After that, we’ll do Shoulder Presses and Hammer Curls to ensure we exercise all major upper body muscles. Finally, we’ll focus on exercises for our core and abs. We’ll do Deadbugs, Planks, and Heel Taps to strengthen our core. A solid core is important for helping us do everyday activities easily. After our water break, we will start with Set 2, working in the same format as our first sets. But for the second set, let’s keep things interesting by focusing on different exercises. Starting with the lower body, we’ll try Front Squats, a variation that challenges our core and emphasizes our quads. We will follow up with Alternating Reverse Lunges and Straight Leg Deadlifts, again hitting the quads and hamstrings. We’ll finish with Alternating Single-Leg Glute Bridges to target our glutes with some single-leg work, making them stronger. Moving on to the upper body, we have Alt DB Presses, Alt Tabletop Rows, Arnold Presses, and Db Tricep Extensions. Again, we will be targeting our chest, back, shoulders, and triceps with this set. Before moving to our final water break, we’ll end with one more ab and core set with Overhead Sit-Ups/Crunches, Leg Lifts, and Side Planks. Now, let’s cool down with a 4-minute round of stretches, each lasting 30 seconds. First, do the Alt Side Stretch to work your torso and sides. Follow with the Quad Stretch for the front of your thighs, then move to the Hip Flexor to Hamstring stretch to release tension in both legs. Gently tilt your head for the Neck Stretch on both sides. Finally, relax in the soothing Child’s Pose, stretching your back and shoulders. The cooldown is crucial for flexibility, reducing muscle soreness, and is very necessary for building strength. Today offers a well-rounded workout targeting the lower and upper body and the core, whether you’re lifting heavy weights or starting light. So, team, grab those dumbbells and get to work! -Brian Workout Structure Equipment: • Dumbbells (Light, Medium) • Mat (Optional) Warm Up 2 Rounds 30 seconds each ( 5 mins) • Arm circles (big and small) • Squat to knee hug • Alt T spine rotation • Front Kicks • Jumping Jacks Strength Rounds 1 Round 40 seconds on 20 seconds off each (22 mins) ** Beginners should use medium and light Dumbbells** Set 1 – Lower Focus • Goblet Squats Suitcase Deadlift Alternating Fwd Lunges Loaded Glute Bridges Set 1 Upper Focus (Floor) Chest Press Yates Rows Shoulder Press (neutral grip) Hammer Curls Set 1 Core focus Deadbugs Plank Heel Taps ** Water Break** Set 2 Lower body Focus Front Squats Alternating Reverse Lunges Straight Leg DL Alt SL Glute Bridge Set 2 Upper Body Focus Alt DB Press Alt Tabletop Row Arnold Press Db Tricep Ext (supine) Set 2 Core Focused Overhead Sit Up / Crunch Leg lifts Side Planks / 20 sec per side ** Water Break** Cooldown 1 round 30 seconds (4 mins) Alt Side Strech Neck Stretch L/R Hip Flexor to Hamstring L/R Quad Stretch L/R Child’s Pose

After yesterday’s workout you are most likely feeling those legs and are probably a bit leary about starting into today’s workout—but don’t worry, we only target the legs a little bit in today’s routine. If you are especially sore and stiff, then you may want to take the time to do an extra long warm up to give those muscles time to loosen up.  If you are are sore, but only slightly, then the quick warm up we have included should be sufficient to get you ready for what we have in store for you today. We will be focusing on the upper body today, but will still be incorporating some total body moves for some extra cardiovascular work.  Be sure to hydrate yourself before you start, especially if you are doing this workout shortly after waking up, as being dehydrated has a negative effect on your overall performance and ability to burn calories at your highest rate possible. Workout Structure: Length: 28 Minutes Strategy: Cardio and upper body strength for arms, shoulders, chest, and upper back Equipment: Optional dumbbells (we use these) Calories Burned: 129 – 290 About this routine: Once done with the quick cardio warm up, we move directly into the first group of upper body strength and cardio exercises. We do each group twice in an ABC, ABC format, with an interval of 30 seconds of work per exercise with 15 seconds of rest to get ready and set up for the next exercise. Once all four groups are completed we go through a freeform stretch/cool down to finish up. Printable Workout: (Cardio Warm Up) Strength: – Tricep Dips – Bicep Curls Cardio: – Shoulder Slap Push Up Strength: – Chest Fly – Reverse Fly Cardio: – Plank Hop Row Strength: – Ventral Raise, Lateral Raise – Dumbbell Pullovers Cardio: – Fly Jack Strength: – Pike Push Up – Arm Circles (½ palms up and ½ palms down) Cardio: – Switch Foot Mt. Climber Find the rest of the program here: •    5 Day Workout Challenge for Busy People: Day 1/5 •    Currently on Day 2 • 5 Day Workout Challenge for Busy People: Day 3/5 • 5 Day Workout Challenge for Busy People: Day 4/5 • 5 Day Workout Challenge for Busy People: Day 5/5 The Fitness Health Track Philosophy: When Kelli and I started Fitness Health Track our main goal was to increase the number of people we could help with reaching their health and fitness goals but the other driving force was to try and make a difference in how people think about what it is to be fit. If you have been with us for a while then you have probably already heard (a number of times) our personal belief that “fitness has nothing to do with what you look like but what you can do”. This viewpoint stands in stark contrast to the popular culture view that a fictitious, unattainable scale of physical beauty is what determines your self worth and is directly connected to perceived health and fitness. We want to not only help you exercise but to build a more realistic and positive view that there is no one perfect human and that there are as many different version of health as there are people in this world. Help us change the landscape of the fitness industry by adopting the Fitness Health Track Philosophy and sharing it with those around you. Thank you for watching.

Day 2: Cardio and Upper Body Strength Workout While we’re letting our lower body muscles recoup from the previous workout, we’re going to do cardio intervals, mixed in with strength supersets for the arms, shoulders, and upper back. People are constantly asking how to lose fat from certain parts of the body – most often, from the midsection, thighs, or arms. The truth is that the best way to reduce fat from any of these places is with routines like the ones you see in this 5 Day Challenge (or our workout programs). You cannot spot reduce fat. However, a smart combination of total body strength training, HIIT and cardio (again, like you see in this challenge and our programs), are incredibly effective for lowering body fat. They’re also ideal for improving the health and overall function of the body, as they focus on not only fat loss, but also endurance, building lean muscle and strength, flexibility, agility, balance, etc, etc. Choose your difficulty level today, based on how you feel today. You can stick with the easier modifications if you’re feeling tired, or you can move faster and more powerfully than we do to really make those muscles work. You can also move back and forth between the modifications as you need to. Whatever you do, make sure to stay present and to push yourself the entire time – all while listening to your body. Turn on some music that motivates you, and get to work. Workout Structure: – Upper Body Strength and Cardio Mix – Body Weight Burnout Round Equipment: – Dumbbells (optional) – Exercise Mat (optional) Warm Up and Cooldown: – Both Included Warm Up: (5 Minutes; 30 Seconds Each) – Boxer Shuffle – Shoulder Rolls – Side Step Arm Cross – Front Reach + Chest Reach – Side Bend and Reach – Toe Touch and Lateral Swing – Arm Circles (Alternating) – Lunge with Lateral Raise – Walk Down – Jumping Jacks Upper Body Strength and Cardio Workout Chest Fly Bent Over Fly Fly Jacks Overhead Press Dumbbell Pullover Push Pull Squat Water Break Hammer Curl Tricep Kickback Kickout + Twist Close Chest Press Close Row Walkdown Pushups + Jumping Jacks Lateral Raise Side Pullover Butt Kicker Drops Water Break Bodyweight Burnout: (7 Minutes; 45 Seconds Each) – Push Ups – Switchfoot Jumps – Traveling Push Pulls – Jab Cross Jab, 2 Knees & Switch – Tricep Dips – Mt Climbers – Arm Circles – Up & Out Jacks Cooldown: Freeform Spread the word & help us do more! If you like these 5 Day Challenges, please help make them possible by sharing our workouts with your family and friends! Fitness Health Track relies purely on word of mouth from happy exercisers (not advertising) to spread the word. Free 5 Day Challenge – Fit & Lean: – Day 1 (HIIT, and Lower Body) – Day 2 (Cardio, and Upper Body) – You are here – Day 3 (HIIT, Core, and Pilates Burnout) – Day 4 (Cardio, Upper Body, and Yoga) – Day 5 (HIIT and Lower Body) Other Free 5 Day Challenges

Hello everyone, today I have a great total body workout that is fast paced and intense. The quick 23-minute workout is built using cardio, strength, and core exercises to make this a great all around workout for those that don’t have a lot of time but still want to get in a great all around workout. I have divided this routine into 4 groups, each of which has three exercises. Each exercise is focused on a specific training style of cardio, strength, or core. For example, in our first group, we start with lateral jumps for a cardio burst, then follow it up with squats, then finish up with toe touch crunches. Each group is set up in the same progression of cardio, strength, then core, but each with its own unique exercises. You also have a choice to use additional weight during the strength exercises for an added challenge, or you can use bodyweight only to focus more on endurance (and to cut down on needed equipment). In fact, if you decide to go with bodyweight only, you can do this workout anywhere you have the space. I have also included an express warm-up and cool-down as well that still does the job but leaves a bit more time for the workout itself. This is a very fast-paced workout, so be warned that you will need to transition quickly from exercise to exercise. To help with this, I have coupled the sets back-to-back rather than in rounds, so you only have to get set up once rather than each time. Each exercise is done for two sets (and only two sets) before moving on to the next exercise. Even though this helps make transition easier, I would still recommend familiarizing yourself with this routine before you start; if you choose to use extra weight, select your dumbbell weight beforehand so you are not caught off guard and lose time on your set. Part of the reason this moves so quickly is because we use a Tabata style interval of 20 seconds active and 10 seconds rest for every set. This allows you to push yourself harder than you could for longer intervals and keeps the workout moving to get the most out of the shortest time possible. So, if you like quick workouts or you are just running short on time, this is a great workout for you. Give it a shot and let us know what you think about it in the comment section below. Enjoy! Workout Structure: – 4 groups of 3 exercises – Cardo, strength and core in each group – Tabata intervals of 20 seconds on and 10 seconds off Equipment: – Dumbbells (optional) – Exercise Mat (optional) Warm-up / Cool-down: – Both Included Warm-up: 4 Min (30 seconds each) – Side Step Arm Cross – Side Lunge + Overhead Reach – High Knee + Torso Twist – Toe Touch Sweeps – Squatting Push Pull – Boxer Shuffle – Walk Downs – Up and Out Jack Workout: 12 Min (Cardio, Strength, Core; Twice Each; 20 Seconds On, 10 Rest) Group 1 – Lateral Jumps – Squat (Weighted) – Toe Touch Crunch Group 2 – Mt. Climbers – Push Ups – Back Bow Star —- Water Break —- Group 3 – Jumping Lunges – Weighted Lunges – Side Hip Raise L Group 4 – Star Jumps – Clean and Press – SIde Hip Raise R —- Water Break —- Cool-down: 4 Min (30 Seconds Each) – Arm Cross Stretch L – Arm Cross Stretch R – Quad Stretch L – Quad Stretch R – Toe Touch – Wall Chest Stretch L – Wall Chest Stretch R – Alternating Side Bend + Overhead Reach

Welcome to Day 12 of Fitness Health Track’s Free 2 Week Challenge! Join me for this core circuit workout with no repeat exercises and brief, feel-good stretch intervals. We’ll work through 3 main core strength circuits, each with a different focus — abdominals, obliques, and low back/glutes. This routine is a great way to overload your core muscles and get a stronger, stabler mid-section. A lengthy mobility cooldown is a great way to treat your body and release muscular tension in the whole body. Utilize this as an active recovery workout or add it on after any other cardio or strength session. No equipment needed! Workout Snapshot • Activation Warm-up Included — 4 Minutes • 3 Core Circuits — 5 Minutes each • Extended Mobility Cooldown — Approximately 8 minutes ;• Equipment Needed: None/Mat I wanted to keep this routine simple and engaging because core work can feel monotonous (at least for me). Therefore, no equipment is needed and we won’t be repeating any exercises. Each circuit will have a muscle group focus in order to overload similar muscles and work them in many different facets. Our first circuit will focus on the abdominals — the rectus abdominis (our “6-pack” muscles) and transverse abdominis (our deep core stabilizers). Our second circuit will focus on our internal and external obliques with unilateral twists and side plank variations. And finally, the third circuit will hone in on the muscles of our lower back and glutes to even things out on the posterior side. Each core circuit consists of 5 exercises completed for one round of 50 seconds work, 10 seconds rest. At the end of the workout, enjoy a nice long 8-minute mobility cooldown, consisting of stretches and exercises to release tension in all muscles and joints of the body. Tips for the workout ;• Try to exhale on the exertion (hardest part) of the exercise; this help your core muscles fire and brace for the movement. ; ;• Move slowly and intentionally, thinking about the muscles being utilized; moving too quickly just to “feel the burn” is not as effective at creating strength and functional movement patterns This workout may be used as an active recovery day, or positioned into your routine following a run, HIIT session, or strength workout. The options are endless! Enjoy! Workout Warmup/Activation (4:00) — 40 sec each Pelvic Tilt Dead Bug Glute Bridge Bird Dog Down Dog + Knee Drive, alternating Bear Crawl Hovers Core Workout (15:00) — 15 exercises; 1 round; 50 sec on / 10 sec off Circuit 1: Abdominals Dead Bug Tabletop Crunch + Heel Drop Single Leg V-up, alternating Boat Hold Forearm Plank WATER BREAK  Circuit 2: Obliques ;Side Plank Knee Drive – R Side Plank Hip Dip – R Side Plank Knee Drive – L Side Plank Hip Dip – L Russian Twist with Straight Arms Circuit 3: Glutes/Low Back High Plank Knee Drive to Leg Raise – R Alt. Superman High Plank Knee Drive to Leg Raise – L Single Leg Hip Thrust, alternate every 5 reps Alt. Glute Lift + Pulldown (prone position) WATER BREAK  Mobility Cooldown (~8:00) — 45 sec each, back to back Cobra to Scorpion Puppy Pose with Lateral Leg Extended – switch sides halfway Down Dog w/ Foot Pedal Runner’s Lunge – R Pigeon – R Runner’s Lunge – L Pigeon – L 90/90 90/90 sit + Oblique Stretch – R 90/90 sit + Oblique Stretch – L

Welcome to Day 2 of Fitness Health Track’s Free 2 Week Challenge! We zero in on the upper body and core in this highly modifiable strictly strength routine. Although rated as a level 3 workout, the straightforwardness of the exercises gives you the ability to determine your own overall workout intensity to reflect your current training goals and fitness capabilities while keeping the routine accessible to a wide range of participants. If you’re new to strength training/structured movement or returning from an exercise hiatus, consider the following lifting guidelines for maintaining a moderate intensity level throughout the workout: • Opt for the exercise modifications (exercise alternatives are offered for most moves) • Decrease your weight selections • Omit the weights altogether (flow through the movement pattern(s) bodyweight-only while still engaging the target muscle groups) • Alter your stance (staggered stance, kneeling, or seated positions can be helpful in lessening the difficulty of an exercise) • Decrease your range of motion (limit limb movement of an exercise within a range that helps you maintain proper/safe form without pain) Alternatively, if strength training has been a consistent part of your fitness regimen for at least two to three months, increasing your weight loads and opting for the movement progressions can elevate the intensity of this routine for a more challenging (but attainable and manageable) workout experience. Approach the core segments of this workout with a similar lens to either decrease or increase the difficulty of the included exercises. Although the core exercises are all unweighted, the lifting guidelines are just as applicable. Your limb positioning creates the “added weight” and is therefore a means by which to adjust your “weight selections” for each core exercise. The routine toggles between two upper body strength and two core circuits. We kick things off in the first lifting circuit with variations of two popular upper body push/pull exercises, overhead presses and rows. The second lifting circuit expands on the first and is comprised of supplemental push/pull exercises that target similar muscle groups. For the core circuits, we split your focus between the posterior chain of core muscles (back of the body) and anterior musculature (front of the body) with a primary emphasis on deep core muscle engagement to strengthen your foundation of all movement and improve postural alignment. This is a great routine to use for benchmarking your progress with upper body and core strength! Feel free to make note of your weight choices, modification/progression preferences, range of motion, and how your perceived intensity as well as enjoyment and confidence levels change with each subsequent completion of the routine. And remember that a simply structured routine doesn’t always denote an easy workout nor does it have to be boring! Improvements in any area of fitness come from repeating the same basic elements over and over to master, remaster, and improve foundational movement patterns so that you can safely and efficiently progress to more advanced training techniques. Enjoy the process and you’ll start enjoying the improvements! Workout Warm-Up : 30 sec per exercise, no rest (4:00) – Bodyweight -Arm Circles (forward and back) -Squat with Overhead Press -Hinge: Reverse Fly + Y-Raise -Inchworm + Down-Dog -Thread the Needle – R -Thread the Needle – L -(transition to standing) Jump Rope + Quick Arm Turns -Jumping Jacks ***30 sec off** My Weights (not a recommendation, just a reference): -Medium/Moderately Heavy-Circuit #1: 20 lbs. (9.1 kg) -Medium/Moderately Heavy-Circuit #2: 15 lbs. (6.8 kg) Circuit #1: 30 sec on / 15 sec off / 2 rounds – Weighted (7:00) -Neutral Grip Overhead Press -Low Row -Military Grip Overhead Press -High Wide Row ***Water Break #1*** Core Circuit #1 : 20 sec on / 10 sec off / 2 rounds – Bodyweight (3:00) -Upper Body Lift: Back Extension -Lower Body Lift: Back Extension -Superhuman Raise ***30 sec off*** Circuit #2: 30 sec on / 15 sec off / 2 rounds – Weighted (7:00) -Kneeling: Reverse Fly -Push-Ups -(supine) Lat Pull -(supine) Chest Fly ***Water Break #2*** Core Circuit #2: 20 sec on / 10 sec off / 2 rounds – Bodyweight (3:00) -Bent-Knee Boat Pose -Bent-Knee Hollow Hold – R -Bent-Knee Hollow Hold – L Cool-Down: approx. 4:00 (approx. 30 sec per stretch) -Full Body Stretch -Cat/Cow -Kneeling Quads/Hip Flexors Stretch + (optional) Overhead Reach-Side Bend – R -Kneeling Quads/Hip Flexors Stretch + (optional) Overhead Reach-Side Bend – L -Down-Dog Hams Stretch + Rollup to Standing -Crossbody Shoulder Stretch + Wrist Rotations – R -Crossbody Shoulder Stretch + Wrist Rotations – L -Chest Opener + Tree Hug

Welcome to Day 5 of Fitness Health Track’s Free 2 Week Challenge! (note: there is no day 6 or 7, jump straight to day 8) Today, we are focusing on your core in this Pilates routine. This “no repeats” workout should feel great after all your hard work over the past four days. **Workout Highlights** • 32 minutes, 3/5 difficulty • 45 seconds on // 15 seconds off • Equipment: exercise mat • Warm-up and cool-down included • Two water breaks • Scroll down for modifications This 32-minute workout has a 4-minute warm-up and a cool-down of the same length at the end. The body of the workout is about 20 minutes with no repeated exercises. The warm-up consists of exercises to help you engage your deep abdominal muscles and prepare them for this Pilates routine. The cool-down has some great stretches for your body, but feel free to do your own stretches if you prefer. If you have been doing Pilates with me for a while, you will notice an exercise we haven’t done before: the Saw! This exercise is excellent for simultaneously targeting your core and stretching your hammies and spine! If the Saw is new to you, here is a breakdown of the exercise: Begin by lying on your back, inhale to prepare, then exhale and roll yourself up to a tall sitting position with your arms out in front of you. Keep length in your spine as you twist your trunk to the left, then reach your right hand towards the outside of your left foot. Keep both sit bones anchored in the mat. Return to the tall sitting position, then slowly roll your spine down one vertebra at a time. Repeat and twist to the right. Since this is a Pilates-based routine, I want to mention the rib-to-hip connection. That means engaging your abdominals to bring your ribs closer to your hips or pelvis without rounding forward or arching your spine backward. Keep your spine straight, chest up, and rib cage down. When the ribs and hips are “connected,” you are in a neutral spine position. Here are some suggestions for modifications: • Half Roll Downs – keep your hands on the back of your thighs • Hundreds – three options for leg position: • Tabletop • Knees straight, toes up to the ceiling • Legs straight on the 45-degree angle • Side Plank – if keeping your leg lifted is too challenging, you can place your toes on the ground • Teasers – three options: • Knees bent, keep feet on the floor • Lift bent knees off the floor (think boat pose in yoga) • Full Teaser with straight legs WORKOUT  Warm-Up (4 ish minutes) 35 seconds each Cat/Camel Bear Knee Lifts Half Roll Downs Deadbugs – R Arm/L Leg Deadbugs – L Arm/R Leg Bridges Plank/Runner’s Lunge Workout (20 minutes) 45 seconds on // 15 seconds off Oblique Ankle Touches Single Leg Stretch Crunch – R Single Leg Stretch Crunch – L Hundreds *Water Break* Scissors Bicycles Saw Quadruped Knee To Elbow (KTE) – R arm, L leg Quadruped KTE – L arm, R leg Side Plank/Leg Lifts – R Side Plank/KTE – R Side Plank/Leg Pulse/Waist Wrap – R Side Plank/Leg Lifts – L Side Plank/KTE – L Side Plank/Leg Pulses/Waist Wrap – L *Water Break* Side Hip IR/Abduction – L Sidelying Fire Hydrants – L Sidelying Hip IR to Abduction – R Sidelying Fire Hydrants – R Teasers Cool-Down (4 minutes) 35 seconds each Hamstrings – R Hamstrings – L Piriformis – R Piriformis – L Hip Flexors – R Hip Flexors – L Alternating Mermaid I hope you enjoyed Day 5 of this challenge. Thanks for working out with me! Happy Exercising!

Fitness Health Track’s Beginner Workout is meant for advancing cardiovascular endurance, toning up the muscles in the body, and burning off a few extra calories. This is a low impact cardio workout that is relatively easy on the joints. Because it’s so low impact, it also makes a good recovery cardio workout for those days in between more intense strength training or high intensity intervals training (HIIT) days. If you are brand new to exercise, Fitness Health Track has many beginner workout videos that you can choose from; all that really matters is that you start! Move at the pace that you need to; you don’t have to follow along with us in the video, just do the best that you can and take breaks whenever you need to. It’s important to listen to your body, but aim to push yourself a little bit further with each workout. While this workout is meant for beginners, it does move very quickly from one exercise interval to another. Watch the upper left hand corner for a preview of the upcoming exercise at the end of each 50 second interval. Workout Structure 9 Different Intervals 50 Seconds Each No Rest No Equipment; you will need an open wall Exercises in this routine: Slow High Knee Pulls – Raise arms above your head, then lift one knee up at a time, while bringing your hands down toward that knee with each step upward. Wall Push Ups – If this is too easy, switch to a plyometric push up by pressing away from the wall more forcefully, or, do a full push up on the ground. Make it easier by standing closer to the wall. Ski Squats + Curls – Keep feet close together and hinge at the hips to lower into a squat, while doing a bicep curl (with or without weights). Go as shallow or as deep as you like with the squats; remember to challenge yourself. Toe Touch Crunches – Keep your legs straight to make it harder; bend at the knees to make it easier. Lateral Step Toe Touches – Step from side to side, reaching for the leading toe with the opposite hand. Go as fast or as slow as you like, and reach as shallow or as far down as you can do comfortably. 5 Torso Twists + a Punch – Great for the obliques, you can also engage the butt and thighs by sinking into a deeper squat while completing this motion. Remember, move as slow or fast as you like, but always use smooth and controlled motions. Forward Bends + Overhead Raises – Just like it sounds, this one is more of a nice stretch than anything else. Bird Dogs – These are excellent exercises for back health and a strong core. From all fours, raise opposite hands and legs, keeping a flat back (not over extending). If this is too hard on your balance, do one limb at a time. Captain Morgan’s – Building up your balance is an important part of fitness. We show multiple variations if you want to follow along and challenge yourself. You can do this workout, along with other Fitness Health Track beginner workouts, several times through, most days of the week – as long as those same muscle groups are not still sore from a previous workout. We estimate that this routine burns 45-75 calories, depending on a wide variety of variables. Remember that a clean, healthy diet is an integral part of advancing your health and fitness.