HEALTH & FITNESS

THE “LETS DO IT” WORKOUT CHALLENGE!

THE “LETS DO IT” WORKOUT CHALLENGE!

 

Hi Everyone! I hope you are still keeping up with our Workout Challenges. They aren’t anything major but I post these because I get a lot of friends and even colleagues asking me what type of workouts I do.

The Next Challenge is the “LETS DO IT” Work Out Challenge and it is a Four week High Interval Training (HIT) for beginners. Aim to do the below routine at approximately 75-85% of your maximum heart rate which can be calculated as [220 – your AGE]. For females you can calculate your maximum heart rate as 216 – [1.09 x your AGE].

WORKOUT ROUTINE MUST BE DONE 3 – 4 TIMES A WEEK:

  1. Always warm up for 3-5 minutes prior to beginning this routine
  2. Sprint for 60 seconds (you can do fast jogging instead of sprinting)
  3. Walk for 120 seconds (you can jog slowly instead of walking)
  4. (Repeat Steps 2 & 3  THREE TIMES)

  5. Sprint for 60 seconds (you can do fast jogging instead of sprinting)
  6. Walk for 90 seconds  (you can jog slowly instead of walking)
  7. (Repeat Steps 5 & 6 THREE TIMES)

  8. Sprint for 60 seconds (you can do fast jogging instead of sprinting)
  9. Walk for 120 seconds  (you can jog slowly instead of walking)
  10. (Repeat Steps 8 & 9 TWO TIMES)

  11. Do 20 squats or lounges (try to do this in 3 minutes or less)
  12. Do 20 Jumping Jacks (try to do this is 1 minute or less)
  13. Always cool down for 3-5 minutes after doing this workout routine

TOTAL WORKOUT TIME =  36 – 42 MINUTES

(depending on how many minutes you warm up and cool down)

If you want to workout for more than 3-4 days/week, feel free to do whatever routine you would like for the extra 1 or 2 days you workout in addition to the Lets Do It Challenge! 🙂

GOOD LUCK and please don’t forget to share your workout challenge experience with others by posting your comments here! Thanks xoxo… M.E.


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