week five
Find inspiration from past participants’ stories, learn what worked for them and cheer for their successes!
setting an example
Check out how Wes, a 2015 National 90-Day runner up and full-time fire-fighter made the decision to get healthy, and how he did it!
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
For the remainder of the Challenge, your strength training workouts will be completed as super-sets. This means you will complete two sets of exercises back to back without rest in between.
1
Dumbbell Bench Press
1 set of 12.
Cable Reverse Lunge
1 set of 12.
Rest 60 seconds.
Repeat twice.
2
Pullover
1 set of 12.
Machine Leg Press
1 set of 12.
Rest 60 seconds.
Repeat twice.
2
Lateral Raise
1 set of 12.
Side Bridge
30 seconds each side.
Rest 60 seconds.
Repeat twice.
check in along the way