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CHALLENGE DAY

If you only have 20-30min to complete a workout do all four circuits only once.  If you have have 45min to 1 hour to workout complete all four circuits twice!

If you do not have weights thats fine you can do just body weight or you can grab items around the house like laundry detergent, soup cans, books and use those. 

Be creative! 

If you experience any joint pain while completing any of these exercises please modify or eliminate that movement from your circuit.

Follow the directions for each circuit and refer to the video if you need!

ENJOY!

(Please check with your physician before partaking in any physical activity.  By doing these exercises you understand that you are doing them voluntarily and at your own risk.  Nashville Personal Training Company will not be liable for any injury, illness, or death related to these workouts and by paying for the program you are releasing NPTC of any liability here then after.) 

Watch all 4 videos first. You will do all 4 circuits through continuously. Each exercise is done for 45 seconds with 15 second rest in between.

LEGS

Squats 

Alternating Lunges 

Sumo Squats 

Alternating Side Lunges 

Alternating Curtsy Lunges

Plank

CARDIO

Burpees 

Mountain Climbers

High Knee Run

Jumping Jacks

Crab Run

Plank

ARMS

Pushups 

Shoulder Press 

Bent Over Rows

Bicep Curls

Overhead Tricep Extension

Plank

CORE

Leg Drops

Shoulder Taps

Heel Tap Crunch 

V Ups  

Russian Twists

Plank

Repeat a second time if you are wanting a longer workout.

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