Today you will complete your Reps Challenge (You will do the Reps Challenge every 2 weeks to track your progress) AND a 20-minute workout, for a total of 35 minutes. 


  • Begin with your FULLfitness Warmup.
  • Complete your Week 7 Friday Reps Challenge AND 20-minute workout.
  • After completing the workout, enjoy your FULLfitness Cooldown.
  • If you're unsure how to conduct an exercise, click on the exercise below.

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

Week 7 Reps Challenge:

✓ Round 1: The exercises are done for the specified amount of time while you count how many reps you complete.
 Following each exercise, take a 30-second rest and record your reps.
✓ Round 2: The exercises are held as long as possible and timed.
✓ Take a 30-second rest between each exercise and record the time you held the position.

Round 1:

Round 2:

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


Week 7 Friday 20-Minute Workout:

✓ There are 3 rounds of exercises.
✓ Do this circuit 2 times.

Round 1: Do each exercise 40 seconds with a 20-second rest between.

Round 2: Do each exercise 30 seconds with a 15-second rest between.

Round 3: Do each exercise 20 seconds with a 10-second rest between.

Don’t forget to do this circuit 2 times.


  • 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.
  • Squat Jumps - Keep feet planted on the ground and do a regular squat rather than jumping.

Congratulations, you completed your Reps Challenge!! Keep kicking butt. You have so much to be proud of!