CHALLENGE DAY
If you only have 20-30min to complete a workout go through challenge only once. If you have have 45min to 1 hour to workout complete everything 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 entire video through first to make sure you understand the exercises. Jot down the circuit so you can quickly move from one exercise to the next with little to no rest!
CARDIO & CORE
30 sec Squat Jumps
30 sec Leg Drops
30 sec Squat Jumps
30 sec Leg Drops
​
30 sec Jumping Jacks
30 sec Heel Touch Crunch
30 sec Jumping Jacks
30 sec Heel Touch Crunch
​
30 sec High Knees
30 sec Plank
30 sec High Knees
30 sec Plank
​
30 sec Jump Lunges
30 sec V Up
30 sec Jump Lunges
30 sec V Up
​
30 sec Mountain Climbers
30 sec Right Side Lying Jackknife
30 sec Mountain Climbers
30 sec Right Side Lying Jackknife
​
30 sec Tuck Jumps
30 sec Left Side Lying JackKnife
30 sec Tuck Jumps
30 sec Left Side Lying JackKnife
​
30 sec Jump Rope
30 sec Knee In
30 sec Jump Rope
30 sec Knee In
30 Speed Skaters
30 Russian Twists
30 Speed Skaters
30 Russian Twists
30 sec 180 Jumps
30 sec Right Side Plank
30 sec 180 Jumps
30 sec Right Side Plank
​
30 sec Front Back Jumps
30 sec Left Side Plank
30 sec Front Back Jumps
30 sec Left Side Plank
​
30 sec Crab Run
30 sec V hold toe touch
30 sec Crab Run
30 sec V hold toe touch
​
30 sec Burpees
30 sec Plank dips
30 sec Burpees
30 sec Plank dips
