Today you will complete you second 15-minute Reps Challege AND a 15-minute workout, for a total of 35 minutes

Video Duration


  • Total time: 18 minutes 24 seconds
  • Workout: Begins at 7 minutes

Instructions

  • Begin with your FULLfitness Warmup.
  • Complete your second Reps Challenge. Your goal is to surpass the numbers you recorded during your previous challenges. 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.

Workout

Week 6 Friday 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: 18 minutes 24 seconds
  • Workout: Begins at 35 seconds

Workout

Week 6 Friday
  • There are 2 rounds of exercises.
  • Do this circuit 2 times.
ROUND 1: DO EACH EXERCISE FOR 40 SECONDS WITH A 10-SECOND REST BETWEEN.
ROUND 2: DO EACH EXERCISE 30 SECONDS WITH AN 8-SECOND REST BETWEEN.

Modifications

  • Burpee – Step each foot back into plank position rather than jumping feet simultaneously.
  • Explosive Jumping Movements – Step, walk or use low impact jumps.
  • High Knees– Use slow, controlled high steps rather than fast movements.
  • Knee Push Ups – Substitute Wall Push Ups.
  • Leg Lowers – Alternating leg lowers.
  • Lunges – Substitute squats.
  • Plank Jack – Step each foot out laterally and back to start position rather than jumping feet simultaneously.
  • Push Ups – Substitute Knee Push Ups.
  • Squat Jumps – Keep feet planted on the ground and do a regular squat rather than jumping.
  • Tricep Push Ups – Substitute Tricep Knee Push Ups.

Congratulations!

Before putting your workout gear away, think of something you're grateful for and thank your amazing body for all the hard work it just did!

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