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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