Week 5: Monday’s 30-Minute Workout

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Today you will complete your first 15-minute Reps Challenge AND a 15-minute workout, for a total of 30 minutes.

Video Duration

  • Total time: 18 minutes 24 seconds
  • Reps Challenge: Begins at 7 minutes

Instructions

  • Begin with your FULLfitness Warmup.
  • Today you will complete your first Reps Challenge (You will do the Reps Challenge every 2 weeks to track your progress). Push yourself to do your personal best – whatever that may be.
  • Following your Reps Challenge, complete 15-minute workout.
  • After completing the workout, enjoy your FULLfitness Cooldown.

Do the “Breathe and Squeeze!”

Two things to remember at ALL times when working out: BREATHE and SQUEEZE. Be aware of your breathing pattern and contract the muscle group you’re working while also contracting your core. Keeping your core contracted during an exercise not only promotes optimal muscle use but also helps to protect your back. When exercising, tell yourself “breathe and squeeze, breathe and squeeze!”

Reps Challenge

Round 1:

Each exercise is done for 45 seconds while you count how many reps you complete. Following each exercise, take a moment to record your reps.

Round 2:

The exercises are held as long as possible and timed. Take a brief break between each exercise and record the time you held the position.

  • Forearm Plank (hold as long as you can without compromising your form)
  • Wall Sit (hold as long as you can without compromising your form)

Take a 2-Minute Rest

Video Duration

  • Total time: 12 minutes 36 seconds
  • Workout: Begins at 39 seconds

Instructions

Modifications

  • Burpee – Step each foot back into plank position rather than jumping feet simultaneously.
  • Explosive Jumping Movements – Step, walk or use impact jumps.
  • High Knees – Use slow, controlled high steps rather than fast movements.
  • Knee Push Ups – Substitute Wall Push Ups.
  • Lunges – Substitute squats.
  • Mountain Climbers – Use slow, controlled steps rather than fast movements.
  • Plank Jack – Use slow, controlled steps rather than fast movements.
  • Push Ups – Substitute Knee Push Ups

After finishing your workout, don’t forget to thank your amazing body for all its hard work!
Cheers to a healthy lifestyle and living FULLforLife!
xo, Pam & Kalie