week four
Find inspiration from past participants’ stories, learn what worked for them and cheer for their successes!
time for a change
Meet Bill. He’s our National Weight Loss winner from the Holiday Challenge. After having his son, experiencing severe back pain, and feeling depressed, Bill decided it was time to make a change.
today’s strength workout
Today’s Warmup
Choose a cardio warm-up or a dynamic warm-up.
Cardio
10 minutes total. Start easy, increase speed every 2 minutes.
Dynamic
Complete 10-20 push-ups
Today’s Workout
1
Dumbbell Incline Curl
3 sets of 15, rest 75 seconds.
Maintain weight.
2
Bench Dip
3 sets of 15, rest 75 seconds.
Maintain weight.
3
Cable E-Z Upright Row
3 sets of 15, rest 75 seconds.
Maintain weight.
4
Machine Bent Over Leg Curl
3 sets of 15, rest 75 seconds.
Maintain weight.
5
Machine Leg Extension
3 sets of 15, rest 75 seconds.
Maintain weight.
6
Stability Ball Crunch
3 sets of 60 seconds, rest 30 seconds.
Maintain weight.
check in along the way