Workout Instructions

  • Begin with your FULLfitness Warmup.
  • Complete your Week 6 Friday workout.
  • After completing the workout, enjoy your FULLfitness Cooldown.
  • If you're unsure how to conduct an exercise, click on the exercise below.

Do the "Breathe and Squeeze!" 

Always do what you can. Push yourself to do your personal best – whatever that may be.

Week 6 Friday Workout:

✓ Each exercise is done for 60 seconds with a 20-second rest between.
✓ At the end of each round, there is a 30 second Active Rest.

Round 1:

Round 2:

Round 3:

Round 4:


  • Burpee - Step each foot back into plank position rather than jumping feet simultaneously.
  • High Knees - Use slow, controlled high steps rather than fast movements.
  • Plank Jack - Step each foot out laterally and back to start position rather than jumping feet simultaneously.
  • Push Ups - Substitute Knee Push Ups.

WOO HOO--you rock! You’ve completed your 30-minute Friday workout! Have an awesome weekend!