Today you will complete your 15-minute Reps Challenge AND a 25-minute workout, for a total of 40 minutes.

WORKOUT INSTRUCTIONS

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

Week 9 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)

TAKE A 2-MINUTE REST

Week 9 Friday 25-Minute Workout:

✓ 4 rounds using the same exercises.
✓ At the end of each round, there is a 60 second Active Rest.

Round 1: Each exercise is done for 30 seconds with a 5-second break between.
Round 2: Each exercise is done for 35 seconds with a 5-second break between.
Round 3: Each exercise is done for 40 seconds with a 5-second break between.
Round 4: Each exercise is done for 35 seconds with a 5-second break between.

Exercises for Rounds 1 – 4:

Modifications:

  • 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 with an added 25-minute workout. Be proud of your accomplishments!