10 Day Challenge – At home option

Day 1 – 6

Warm up 5 minutes. Walk/Jog/Stairs what ever gets your heart rate closer to exercise levels.

As Many Reps As Possible (AMRAPs)  60 Seconds each exercise with 15 seconds rest in between. Cycle rest for 1 Minute. 2 to 4 rounds. 

5 minute cool down and stretch. Make sure to stretch Quads, Hips, and back!

Perform exercises while breathing in and out of your nose (if possible). This might be challenging at first, but it will help you achieve and know when you are in a good Fat Burning Zone

Day 1

  • Air Squats 
  • Mountain Climbers
  • Reachers
  • Side to Side Jumps (steps if low impact)
  • Burpee
  • Plank

Day 2

  • Jumping Jacks
  • Spider Man Mountain Climbers
  • SuperMans
  • Bicycle Crunch
  • Lunge
  • Side Planks

Day 3

  • Lunge
  • Sit Ups
  • Push Ups
  • Air Squats
  • Flutter Kicks
  • Side Plank 

Day 4

  • Air Squats 
  • High Knees
  • Supermans
  • Side to Side Jumps (steps if low impact)
  • Inch Worms
  • Plank

Day 5

  • Jumping Jacks
  • Spider Man Mountain Climbers
  • Burpees
  • Russian Twist
  • Step ups
  • Side Planks

Day 6

  • Lunges
  • Push Ups
  • Good Mornings
  • Sit Ups
  • Back extensions (towel helps)
  • Bicycle Kicks or in/outs

Day 7

Recovery day or low intensity day.

Choose ANY exercise or combination of cardio workouts for 30 minutes. This can be walking at a brisk pace, slow jog, Bicycle, or elliptical machine where you are 1) Breathing in and out of your nose and able to carry on. For me (Age 43, my Target Heart rate for recovery is 100 to 110 beats per minute) Don’t forget to stretch afterwards!

Day 8-10

As Many Reps As Possible (AMRAPs)  40 Seconds each exercise with 10 seconds rest in between. 

3 to 5 rounds.

Perform exercises while breathing in and out of your nose (if possible). This might be challenging at first, but it will help you achieve and know when you are in a good Fat Burning Zone

Day 8

  • Burpee
  • Good Morning
  • Side Burpee
  • Plank
  • 8 count body builders
  • Russian Twist

Day 9

  • Squat curl
  • Mountain Climber
  • Push Ups
  • Lung
  • Row or Reacher
  • Plank

Day 10

  • Inch Worm
  • Squat
  • Spider Man
  • Sit Ups
  • Side to Side
  • Front Jumping Jacks

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