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motivation monday

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We’re past the halfway point of the Challenge, and you may be struggling to find the motivation to get to the club or eat healthy. Listen to these tips from Coach David on how to stay motivated through the difficult times.

your strength workout

Let’s bump it up a notch. Today, try to complete 8-10 sets of 8-12 reps, with a 75 second rest in between each set. For lower body exercises, add 5-10lbs. For upper body exercises, add 2-5lbs.

If you can comfortably do 5 sets of 12 with added weight, add in a tempo of 3-0-2-0.

If these phrases are new to you, head to the Exercise Guide to learn more.

Dynamic Warmup

1

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Bodyweight Bridge

90 seconds

2

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Body Weight Bear Crawl

90 seconds

3

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Body Weight Squat

90 seconds

Main Exercises

1

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Body Weight or Machine Squat

8-10 sets, 8-12 reps, rest 75 seconds.

Add 5-10lbs.

2

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Cable Rope Pushdowns

8-10 sets, 8-12 reps, rest 75 seconds.

Add 2-5lbs.

3

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Machine Lying Leg Curl

8-10 sets, 8-12 reps, rest 75 seconds.

Add 5-10lbs.

4

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Dumbbell Bench Press

8-10 sets, 8-12 reps, rest 75 seconds.

Add 2-5lbs.

5

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Crunch Ups

4 sets, 1 minute each, rest 30 seconds.

Add a 3lb medicine ball.

check in along the way

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