Workouts Library

You’ve made it to Day 3 of Fitness Health Track’s Free 5-Day Workout Challenge: FB Strong! Today’s focus will be core strength with two brief HIIT circuits. Reward yourself at the end with an extended mobility cool down, and you’ll have successfully earned your #WorkoutComplete for the day! We get it — core strength can sometimes be a bore. However, shorten the rest breaks, add in some HIIT, and you’ll find that the next 37 minutes flies by quickly. The workout is separated into three different sections with two water breaks. Here’s a quick breakdown of what to expect: Warm-Up > Floor Core > Standing Core > HIIT > Cool-Down Why is this format effective? For starters, it’s a logical way to progress core strength using body positioning, gravity, and motion. By beginning on the floor, we ensure that our core is engaged and activated before moving onto harder exercises in the standing circuit. This workout structure also works well to eliminate lightheadedness, fatigue, and wrist strain that comes with multiple transitions from the floor to standing positions. Speaking of core activation, let’s take a second to revisit that phrase. When it comes to basic core workouts, many folks focus on getting “six pack” abs. But functional core workouts like this one are actually much better for your physical strength, since they target multiple areas of your core including the mid-back, sides, and groin. Developing strength in these areas not only helps you avoid injury and chronic pain, but also improves your technique with compound lifts like squats and chest presses. Kayla’s Workout Notes • The workout moves quickly from circuit to circuit. Watch the screen for upcoming previews and suggestions for modifications. All modifications are listed below in [brackets] in addition to being mentioned/demonstrated in the video. • Since we’ve included two EMOMs, be prepared to flow through each exercise in the circuit without breaks. Once you’ve completed all of the exercises in the circuit, the remaining time is your rest break. Remember, EMOMs ( Every Minute On the Minute) reset at the end of each minute, so quickly catch your breath and get ready to repeat. • Our ideal rep range for each EMOM is 4 to 6 reps TOTAL, where each side counts as one rep. For example, a left Spiderman plank + right Spiderman plank = 2 reps. • We’ve rated this workout as a level 3 but know it could feel like a higher level depending on equipment use and approach to the EMOM circuits (moderate versus high effort). On the other hand, taking different modifications and reducing equipment use may feel more like a level 2. Loving our 5 Day Challenge? Try our new 4-Week FB Strong Round 3 workout program, which is available with your FB Plus membership. Don’t have a FB membership? We’ve got you covered with FB Plus Passes that give you full access to everything FB Plus has to offer without a long-term subscription. Printed Workout Warm Up (4 min) High plank rock > Child’s Pose Bird dog Standing over/unders – L/R Deep squat rotations Reverse lunge + touchdown stretch – L/R Cossack lunges [wide squat weight shifts] Core Strength EMOM 1 (3 min) – Rep goal: 4 to 6 reps total, where each side counts as 1 rep Single jackknife – L/R Full body extensions [arms or legs only] Standing Core Strength (3 min, 30” on, 15” off) – Optional Equipment: Exercise band or water bottle Banded hip marches – L/R Airplane rotations – L/R [staggered stance] Bodyweight HIIT ascending add-on (4 min total, 20” on, 10” off) Lateral C skips Curtsy lunge + single leg hop Mountain climbers [Running man] Single leg burpees [any modification of a burpee] **Water Break** Core Strength EMOM 2 (4 min) – Rep goal: 4 to 6 reps total, where each side counts as 1 rep Inner thigh raises – L/R Spiderman plank + optional push up Standing Core Strength (3 min, 30” on, 15” off) – Optional Equipment: Exercise band or water bottle Airplane wood chop – L/R [staggered stance] Airplane water bottle switches – L/R [staggered stance] Bodyweight HIIT descending remove-one (4 min total, 20” on, 10” off) Single leg burpees  [any modification of a burpee] Mountain climbers  [Running man] Curtsy lunge + single leg hop Lateral C skips **Water Break** Extended Total Body Mobility Cool Down (7 min total, 45 seconds on/15 seconds off) Downward dog + hip drive (alt) Rocking pigeon Runners lunge > HSS Standing lateral line + thoracic rotation – L/R Note: This workout is part of our Free 5-Day Workout Challenge, but can also be enjoyed as a standalone workout.

Jumpstart your brain and body with this straightforward upper body strength routine that also contains a few twists along the way. You will quickly work your way through three antagonist supersets (opposing muscle groups) interspersed with three bodyweight cardio burst intermissions. The transitions between the two exercises in each superset are quick (only 10 seconds) so make sure your weight selections are easily accessible to you prior to pressing start on the video. Working opposing muscle groups in each superset should allow you to challenge your weight load for each exercise in the circuit, because you are alternately “resting” your working muscles while switching between exercises. The first exercise in each superset follows a single/double format, adding an extra element of difficulty to an otherwise straightforward exercise and forcing you to rely on your anti-rotation core muscles to maintain a strong, seamless shift between unilateral and bilateral movement execution. The second exercise in each superset is an upper body combination exercise containing three variations of one movement pattern to fatigue the working muscles with differing degrees of muscle recruitment. Why the reason for these format “twists?” We’re increasing the challenge of an already time-efficient method of training (supersets) with variations on tension training to maximize your efforts throughout a relatively short workout. The cardio bursts are intended to provide a quick heart rate spike in between the supersets to not only increase caloric expenditure but challenge you to maintain proper form and consistent effort during the strength training intervals (with the added fatigue of cardiovascular work). Your main goal during the cardio rounds is consistent, moderate cadence movement. There’s no need to max out your intensity or go breathless unless your high efforts won’t undercut your performance during the supersets. The primary focus of this workout is strength, so treat the cardio intermissions as supplemental to your upper body training. If you have concerns about being in plank position for an extended period during the cardio intermissions, opt for an inclined surface from which to hold your planks and/or consider the alternative wrist-friendly alternatives below (I demo options in the video as well): • Plank Jacks = Jumping Jacks • Full Plank: Alt. Forward and Lateral Hand Walkouts = Monster Walks (forward and back) • Mountain Climbers = Football Runs OR Jump Rope • Full Plank: Shoulder Taps = Alternating Front Kicks or Knee Drives Multi-structured workouts as such give you an opportunity for feedback on fluidity of movement, muscle imbalances/weaknesses, and movement preferences. Take note of side dominance and difficulty performing certain exercises or sequences of movement. Remember, feedback is information — not a source of judgment! Use what you learn from this workout to guide your attention in future workouts. Additionally, if your brain is not in the mood for multi-component exercises, focus on one part of each move. For example, instead of shifting between your right and left arms for the first exercise in superset #1, stick with a basic overhead press and press both arms overhead at the same time. Lastly, this workout is rated as a level 3 but could feel like a higher level depending on your weight selections and approach to the cardio intermissions (moderate versus high effort and pace). Regardless, have fun and challenge yourself! The workout will fly by quickly — before you know it, you’ll be on your mat stretching for the cool-down and marveling at how hard you worked to make it to the end. If you enjoy this 5 Day Challenge, check out the new 4 Week FB Strong Round 3 Program that just launched! It uses a unique Plus workout every single day (no repeat workouts!). Workout Warm-Up: 30 sec per exercise, 2 rounds, no rest between exercises or rounds (6:00) -Lateral Squat + Overhead Pull-Down (alternating squats) -Hinge + Reverse Fly + Overhead Arch -Inchworm + Shoulder Tap w/ Pause (round 1 – R; round 2 – L) -Negative Hand Release Push-Up (knees down on the way back up – concentric phase) -Alternating Runner’s Lunges -Jumping Jacks My Weights (not a recommendation, just a reference): -Light: 10 lbs. (4.5 kg) -Medium: 15 lbs. (6.8 kg) Format Supersets: 50 sec on / 10 sec off / 3 rounds Cardio Burst Intermission: 20 sec on / no rest / 3 rounds Superset #1: -Single/Double Overhead Press (R-L-Both, L-R-Both) -Triple Row (Low Row + Underhand Grip Low Row + High Wide Row) Cardio Burst Intermission #1:  -Plank Jacks (forearm) -Full Plank: Alt. Forward and Lateral Hand Walkouts ***Water Break #1*** Superset #2: -Single/Double Reverse Fly (R-L-Both, L-R-Both) -Triple Raises (Lateral Raise + Scaption + Forward Raise) Cardio Burst/Intermission #2:  -High Knees -Low Squat + Ladder Runs ***Water Break #2*** Superset #3: -Single/Double Biceps Curl (R-L-Both, L-R-Both) -Triple Push-Ups (Wide Grip Push-Ups + Basic Push-Ups + Triceps Push-Ups) Finisher Cardio Burst: -Mountain Climbers -Full Plank: Shoulder Taps Cool-Down: approx. 30 sec per stretch (approx. 5:00) -Child’s Pose + Reach Thru – R -Child’s Pose + Reach Thru – L -Tabletop: Half Circles – R -Tabletop: Half Circles – L -Down-Dog + Rollup to Standing (Shoulder Reset) -Crossbody Shoulder + Split Stance Quads/Hip Flexors Stretch – R -Crossbody Shoulder + Split Stance Quads/Hip Flexors Stretch – L -Overhead Extension Reach – R -Overhead Extension Reach – L -Hug the Tree + Wrist Rotations Note: This workout is part of our Free 5-Day Workout Challenge, but can also be enjoyed as a standalone workout.

Welcome to Fitness Health Track’s Free 5-Day Challenge! We are so excited to be able to offer this new challenge, and we are really excited that we were able to build it with our team. We’ve lined up 5 fun, intense days of workouts to create a smart challenge for you to enjoy. This time around, our 5-day challenge is actually a full 7 days, including an optional recovery workout on the 6th day and a meditation on the 7th. Here’s a lineup of what to expect: • Day 1: Lower Body Strength + HIIT with Kelli & Daniel • Day 2: Upper Body Supersets with Cardio Bursts with Tasha • Day 3: Bodyweight Core and HIIT Cardio with Kayla • Day 4: Upper Body Compound Strength Sets with Brian • Day 5: Lower Body Strength Training with Amanda • Day 6: Active Recovery for Mindful Strength-Building with Marina (optional) • Day 7: Post-Challenge GM for Relaxation and Workout Recovery with Haley (optional) Add this 5-Day Challenge to your workout calendar where you can reschedule and mark complete, just like one of our programs. If you enjoy this challenge, check out the new 4-Week FB Strong that just launched. It uses the same theme as the challenge (Strong) and it uses a unique Plus workout every single day (no repeat workouts!). We are just about to hit a fun milestone; this week Fitness Health Track will officially hit 1000 workout videos total! And that number is still going up — quickly. If you enjoy our workout videos and this 5-Day Challenge, please consider helping us continue to do what we do by sharing our work with friends and family. We don’t advertise at all, in order to help keep our prices low, so word of mouth is important for us. However you use our work, we are grateful for the people around the world that use Fitness Health Track and we’re really glad you are here. About this workout Day 1 starts off strong with intense lower body strength supersets! We’ll begin with a cardio warm up — make sure not to skip this, but as always, feel free to extend the warm up. You will want to be nice and warmed up for our lower body strength training. The first half of the strength exercises are in groups of 2 in an AB/AB Format (4 minutes per group, 4 groups total). Once we’re done with those supersets, we move on to a round of burnout strength moves that use our signature bored easily format (no repeat exercises). Many of the bored easily style intervals can be modified to lean toward either pure strength or a HIIT-style cardio burnout: decide what you want to focus on most and what will best serve your needs today. I’ve provided the amount of weight I’m lifting — this is in no way a suggestion of what you should lift. If you’re using dumbbells today, aim to choose a weight that has you struggling to complete reps (without sacrificing form) by the last 10-15 seconds of each active interval. Note: while this workout is part of our Free 5-Day Workout Challenge, it can also be enjoyed as a standalone workout. Workout Structure 5 Minute Warm Up (30 Seconds each, 10 intervals) 26 Minutes Strength: A combo of strength supersets & bored easily single set lifting 5 Minute Cool Down and Stretch Warm Up: 30 Seconds per Interval Side Step Arm Cross Swing Jog in Place Slow High Knee Pull + Kick Combo Butt Kickers Good Mornings Standing Jackknife to Reverse Lunge (Alternating) Squat + Side Kick or Leg Raise Lateral Jumps or Steps + Knee Side Lunge to Curtsy (Alternating) Side Step Squat + Tap Back or Lunge (on inside foot) Strength Workout: 45 seconds on, 20 seconds off, twice through each group in an AB/AB format. The last round is bored easily style and uses one single set Goblet Squat – option for assisted single leg descent (Kelli is using 16 lb or 7.3 kg total) Deadlift (Kelli is using 24 lbs or 10.9 kg per hand) Side Lunge + Center Jump – holding dumbbell goblet style (Kelli is using 12 lb or 5.4 kg total) Clean and Press (Kelli is using 10 lb or 4.5 kg total) Water Break Lunge to Front Leg Raise (Kelli is using 12 lb or 5.4 kg total) Sumo Squat to Side Leg Raise (Kelli is using 16 lb or 7.3 kg total) Side Lunge to Curtsy Lunge to Ski Squat  (Kelli is using 12 lb or 5.4 kg total) Sumo Deadlift (Kelli is using 20 lbs or 9.1 kg per hand) Burnout Round Single Set // Bored Easily Sets: 45 seconds on, 20 seconds off, one set Side Step Squat + Single Leg Negative (Kelli is using 12 lb or 5.4 kg total) Single Leg Deadlifts (Alternating) (Kelli is using 12 lb or 5.4 kg total) Jump Squat Burnout or Weighted Squat Lunge Pulses (switch halfway) Water Break Calf Raise + Single Knee Drive (while holding calf raise, lower and repeat) Squat Jacks or Narrow Squat to Wide Squat Butterfly Bridge (feet pressed together) Double Leg Lift Bird Dog (hold arm extended while completing 2 leg extensions on 1 side then switch) Single Leg Bridge 5 Minute Cool Down (30 Seconds each, 10 intervals) Active Side/IT Stretch Quad Stretch Other Side Straight Leg Toe Touch to Rounded Back Toe Touch Walkdown to Down Dog Runners Stretch Other Side Thread the Needle Hip Rockers Deep Glute Stretch Other Side Full Body Stretch We hope that you enjoy this challenge and that it’s fun and helpful to you. Don’t forget to check out our new 4-Week FB Strong Program! Thank you for working out with us! Daniel and Kelli

Welcome to Day 2 of our 3 Day Flexibility Challenge! Today’s workout involves Pilates and yoga exercises that encourage and increase range of motion. This is a total body flexibility workout that also offers some toning benefits; you will be able to tell that your muscles are working (especially your core) as you work your way through this routine. The exercises in this particular workout are excellent for core strength and back health. Put on some comfortable clothes and get ready for a relaxing toning and stretching blend. The structure of this 3 Day Stretching Challenge very closely mimics our 4 Week FB Reach Program for Flexibility, Range of Motion & Toning. Be sure to check out this program if you want 4 weeks of workouts that use this training style! And if you like the shorter, 2-week challenge style, we now have a growing list of FB Plus Challenges. Come check them out! How to use the Fitness Health Track Stretching Challenge You can add these stretching workouts (in any order) to literally any other kind of training plan; because they are so gentle on the body, there is no risk of overtraining and in fact these kinds of workouts may improve other aspects of fitness vicariously by allowing you to train more intensely, safely. These workouts can be done in any order. There are three different strategies at work in this 3 day challenge – each day has a different theme. • Day 1: Feel Good Fluid Stretches – These stretches follow no rules and have no real structure. Instead, you’ll be doing an active stretch or dynamic range of motion that will feel great on your muscles (especially sore ones!). • Day 2: Yoga Pilates Blend (you are here!) – A combination of yoga and Pilates exercises, this workout lightly tones while improving range of motion. • Day 3: Static Stretches – Research has shown that holding stretches for around 30 seconds each is the most ideal and effective way to increase flexibility, and that’s exactly what Day 3 tackles. All of these stretching workouts should leave you feeling relaxed and they can go a long ways in reducing muscle tightness and discomfort. Tips & Tricks for using this challenge • Aim to make this entire experience a calming one. Clear your head before you start each routine, focus on deep breathing the entire time, and try to shut out your stress, if not just for the length of each video. • If you like, you can seek out silence or turn on some music that relaxes you. Light a candle or find somewhere scenic to do your stretches. • On the flipside, if you find that stretching bores you to death, you can always try my trick of doing these videos in front of the television; turn on your favorite tv show & tune out while you improve your flexibility. • Never push a stretch to the point of pain. Lean into each stretch slowly and tentatively, and then press/lean into the tension a bit further – again, slowly and gently. If you feel pain at any point, you should stop immediately and talk to your doctor or physical therapist. • Know that everyone starts somewhere; don’t get discouraged if you feel tightness and try not to judge yourself for how flexible you are or aren’t. • If we start doing a stretch that makes you uncomfortable or you’re unsure of your form, just pick a stretch that you like to do, until we’re back around to an exercise you feel more comfortable with. • Make sure to drink lots of water & feed yourself a healthy, whole foods meal when you’re finished. Take care of yourself! What did you think – were your muscles talking to you a little bit throughout this workout? Were you able to feel where you are most tight, and where you most need to work on flexibility? See you tomorrow for Day 3!

Here we are at day 5, the last day in our workout challenge which means that you are probably getting a bit tired and most likely have some sore muscles to contend with. But as you go through today’s workout keep reminding yourself that today is the last day you have to burn as many calories as you can and tax those muscles as much as you can. Be sure to push you way through this at the highest level of effort that your body can handle and earn your day off tomorrow. There two main portions of this workout today. The first is a HIIT routine that can be a killer if you do all of the harder versions or you can opt for the easier modifications and be a bit nicer to yourself. Either way it will burn plenty of calories and leave you sweaty and tired. The second section is a lower body focused strength routine that is best done with extra weight but can also be done with just body weight as long as you work against yourself. If you plan on using weight just remember that you want to pick a weight for each exercise that will leave you struggling to finish the last couple repetitions of each set.  After your last strength exercise we move in to an easy cool down and stretch that marks the end of this days routine and the end of this 5 Day Workout Challenge. Workout Structure Length: 37 Minutes Strategy: HIIT and Lower Body Strength Equipment: Optional dumbbells (or any other kind of weight) Calories Burned: 221 – 405 Routine: In today’s workout we start off with a quick warm up of 8 exercises done for 30 seconds each, then follow that up with an intense but fast HIIT routine. The HIIT routine is done in a tabata style of 20 seconds of activity with 10 seconds of rest three times through per exercise before moving to the next for a total of 5 exercises. After a short water break we move on to our lower body strength routine that consists of 4 groups of 2 exercises that is done in an alternating ABAB pattern. Once you have two set of 8 repetitions done for each exercise you move on the the next group. Once the strength portion is done we move on to a relaxing free form cool down stretch. You should feel proud of yourself for completing this challenge and hopefully you also feel more empowered and strong. Remember that this is not a stopping point but just a rest break. Take the next day or two off to let your muscles heal up and be thinking of what you wand to do next. You can do this 5 Day W0rkout Challenge again or start searching our video library and come up with your own program. If you don’t want to have to think about what workout routine to do next then we suggest trying one of our eBook Programs that outline exactly what you need to do when. Printable workout Warm Up Cardio – Boxer Shuffle – Walking Jacks – High Knee Pulls – Down Dog to Back Bow – Lateral Step + Toe Touch – Alternating Lunges – Squat + Knee Pull – Oblique Twists HIIT 20 On 10 Off x 3 – Squat Jumps – Mt Climber Get Ups – Star Jumps – Squatted Side Steps – Reverse Lunge Jumps Strength for the Lower Body – Ski Squats – Kelli is using 30 lbs, or 13.6 kg, total – Deadlifts – Kelli is using 48 lbs, or 21.8 kg, total – Traditional Squats – Kelli is using 30 lbs, or 13.6 kg, total – Deadlifts, Toes pointed inward – Kelli is using 48 lbs, or 21.8 kg, total – Sumo Squats – Kelli is using 30 lbs, or 13.6 kg, total – Deadlifts, Toes pointed outwards – Kelli is using 48 lbs, or 21.8 kg, total – Curtsy Lunges – Kelli is using 24 lbs, 0r 10.9 kg, total – Side Lunges, Alternating – Kelli is using 24 lbs, 0r 10.9 kg, total Cool Down and Stretch   You can find the rest of the program below: • 5 Day Workout Program to Burn Fat & Build Lean Muscle: Day 1/5 • 5 Day Workout Program to Burn Fat & Build Lean Muscle: Day 2/5 • 5 Day Workout Program to Burn Fat & Build Lean Muscle: Day 3/5 • 5 Day Workout Program to Burn Fat & Build Lean Muscle: Day 4/5 • Currently on Day 5 Can I repeat this challenge for more than one week? How often should I switch up my routine? In order to keep brain and body from growing bored, it’s important to switch up your routine relatively often. You can do this 5 day plan 2-3 times in a row, but for a more diverse & longer term use, we strongly recommend considering our 8 Week Fat Loss Programs for the fastest, safest results possible.

I love strength training, probably more than any other kind of training type (it’s a tie between lifting and HIIT!), but bodyweight-only workouts are the absolute best when it comes to convenience and accessibility. There’s no set up, no equipment to pack around, and no excuses to not just jump right in and get your workout finished. There is no jumping at all in this routine, making it a downstairs neighbor-friendly apartment workout and/or low impact, for those who need it. The difficulty of these upper body exercises are entirely scalable and as we go through, I will show you ways to make each move easier or more difficult. Do what you can to constantly push yourself, but know that it’s always okay to take a quick break and shake your muscles out. The closest thing you need to a piece of equipment when it comes to this workout is a wall (and you can even improvise by doing the wall push ups on the floor, if you happen to be in a place without walls). Workout Structure • Warm up included • No equipment • Muscles targeted: biceps, triceps, shoulders, chest, upper back, abs, obliques, lower back • 40 Seconds on, 15 seconds off, twice through for each group • Four groups of three No Equipment Upper Body & Abs Workout Backbow Jacks – Targets: upper back, lower back, shoulders, glutes, thighs Walk Down + Up Down – Targets: arms, shoulders, core Abs: Oblique Crossover Crunch – Targets: abs, obliques, thighs Palm Press & Extension – Targets: chest, arms Bentover Rows – Targets: upper back Abs: 3 Way Crunch Pulses (3 pulses; side, center, side) – Targets: entire core Wall Side Push Up – bicep, tricep, shoulder Arm Circles – Targets: arms, upper back, shoulders Abs: Plank + Row & Extension – abs, obliques, lower back, arms, shoulders Pulldowns + Step – Targets: shoulders, core, glutes, thighs Tricep Dips – Targets: triceps, shoulders, core Bicycle Crunch – Targets: abs, obliques Did you know that most of us are chronically dehydrated? Make sure to drink lots of water to replenish what you just sweated away once you’re done with this workout. What did you think of this no equipment upper body workout? Was there an exercise group that you struggled with more than others? Let me know if you’re sore tomorrow! If you’re not going directly into another workout, make sure to cool down & stretch!

Ahh, finally day number five. You are most likely sore and tired from the last 4 days but once this workout is complete the torture will be over and you can enjoy the next day or two of rest, knowing that you have accomplished a lot in a short period of time. Day 5 still stands in your way of that well deserved rest, so don’t relax yet. Start getting yourself pumped up to tackle this workout because we are not letting you coast on the last day. This HIIT and Leg Strength workout will be tough so give it 100% and finish out the 5 Day Challenge like a beast. Remember that clean form is always more important than the amount of weight you lift or even your intensity, so if you start to feel your form suffer drop your weight for those strength exercises and/or lower your intensity for those HIIT exercises. What are you waiting for, go get this last workout done! Workout Structure: Length: 27 Minutes Strategy: Cardio and lower body strength Equipment: Optional dumbbells Calories Burned: 122 – 291 About this routine: After completing the warm up we move directly into the main workout which is a combination of a HIIT exercise and a traditional strength exercise for the lower body. We start by doing four rounds of 20 seconds on and 10 seconds rest for the HIIT exercise followed by one set of 8 repetitions for the strength exercise. Go through the first two groups then give yourself a short water break, then finish up the last 3 groups. Once done with the last group move directly to a stretch cooldown to complete this routine. Printable Workout: Workout Structure: HIIT is 20 on, 10 off x4; Strength is 8 Reps for each strength exercise Warm Up: 30 Seconds for each exercise with no rest in between HIIT: Burpee Strength: Sumo Squat HIIT: Jumping Lunges Strength: Calf Raise Squats Water Break HIIT: Squat Lunges Strength: Reverse Lunge Knee Up HIIT: Curtsy Lunge Jumps Strength: Deadlift (toes out) HIIT: Plank In and Outs Strength: Deadlift (toes in) Cooldown/Stretch: Roughly 30 seconds per exercise with no break in between Find the rest of the program here: •    5 Day Workout Challenge for Busy People: Day 1/5 •    5 Day Workout Challenge for Busy People: Day 2/5 • 5 Day Workout Challenge for Busy People: Day 3/5 • 5 Day Workout Challenge for Busy People: Day 4/5 •    Currently on Day 5 Keep It Positive: Whether you are finishing up one of our Free 5 Day Workout Challenges, logging your last day on one of our 8 Week Fat Loss Programs, or you simply finished your workout for the day, you need to stop and congratulate yourself. I know it may sound silly to give yourself a pat on the back for just doing a workout but it’s not. By setting up a positive reward for getting physical activity done you create a positive feedback loop that keeps you motivated and more likely to come back and do it again tomorrow. For some people simply taking the time to appreciate ones accomplishments can be enough, for others a bit more of a reward may be in order. A reward can be anything as long as you truly like it. Don’t try to reward yourself with a nice spinach salad if you don’t truly love eating it. Reward smaller achievements like a getting a workout in with a piece of dark chocolate (if you like that), and reward larger achievements like completing an 8 week program with something bigger like a massage, new clothes, an indulgent cheat meal, or a new video game. It does not matter what the reward is as long as it is something that you truly enjoy.

On Day 2 of the Fitness Health Track 5 Day Workout Challenge we will be focusing on the upper body with a bit of total body cardio to burn some extra calories as well as loosen up those probably stiff and sore legs you have from Day 1 of the Challenge. We will be starting out with a warm up to help get the blood flowing and the joints moving to their full range of motion. Be sure to do this warm up as working out cold can increase your chances of injury. Once our core temperature is up we will begin our upper body strength routine. This strength routine will also be interlaced with cardio sections to keep your heart rate up and to burn more calories; not to mention keep the routine a bit more interesting. Workout Structure Length: 44 Minutes Strategy: Upper Body Strength and Cardio Blend Equipment: Optional dumbbells (or any other kind of weight) Calories Burned: 225-438 Routine: Groups of strength and cardio exercises will be done in an ABA format; one superset of upper body strength, followed by a cardio interval, then return to the strength group for a second set before moving onto the next group. We will be doing ten repetitions for each upper body strength training exercise; each cardio interval is 40 seconds long, with 15 sec jog/boxer shuffle in-between each exercise. Both warm up & cool down are included. How to use this workout – For purely mass building: Do 5-7 reps in the time it takes me to do 10, with a weight that makes the last couple of reps very difficult to complete. – For strength/lean muscle building/toning: follow along with me as shown in the video, choosing a weight that makes it very hard to finish reps 8-10. Warm Up: (4 min) – Boxer Shuffle – Torso Circles – Arm Circles – Toe Touch Swing – Squatted Push Pulls – Alternating Lunge w/ Rotation – Walk Down – Butt Kickers Upper Body Strength and Cardio: Strength: – Chest Fly; Kelli is lifting 36 lbs total, Daniel is lifting 50 lbs – Reverse Fly; Kelli is lifting 12 lbs total; Daniel is lifting 20 lbs total Cardio: – Fly Jack – High Knee Pause Strength: – Arnold Press; Kelli is lifting 24 lbs total; Daniel is lifting 30 lbs – DB Pull Over; Kelli is lifting 12 lbs total; Daniel is lifting 30 lbs Cardio: – Front Jack – Flutter Kick Squat Strength: – Bicep Curl; Kelli is lifting 30 lbs total; Daniel is lifting 40 lbs – Overhead Tricep Extension; Kelli is lifting 12 lbs total; Daniel is lifting 15 lbs Cardio: – Jumping Jack – Walk Down Strength: – Ventral Raise; Kelli is lifting 6 lbs total; Daniel is lifting 20 lbs – Bent Over Dorsal Raise; Kelli is lifting 12 lbs total; Daniel is lifting 20 lbs Cardio: – Ventral Jack – Butt Kickers Burn Out Round: – Push Up – Supine Push Up Cool Down & Stretch Find the rest of the program here: • 5 Day Workout Program to Burn Fat & Build Lean Muscle: Day 1/5 • Currently on Day 2 • 5 Day Workout Program to Burn Fat & Build Lean Muscle: Day 3/5 • 5 Day Workout Program to Burn Fat & Build Lean Muscle: Day 4/5 • 5 Day Workout Program to Burn Fat & Build Lean Muscle: Day 5/5 Help us create more free workout video challenges! If you want to see more workout video challenges, we only ask that you help us continue to make free workout videos by sharing Fitness Health Track & this challenge with everyone you know – via word of mouth, maybe a Facebook page, website or blog – whatever it takes. You can also support us in creating more free content by purchasing one of our 8 Week Fat Loss Programs (similar to but much more thorough than this free 5 day plan) or our 4 Week Meal Plans.

Hey, Fitness Health Track Family! Welcome to Day 4 of Fitness Health Track’s Free 2 Week Challenge! This no-repeat style workout will hit the lower body, upper body, and core. Today’s goal is to hit these body parts with different exercises in each set. You might notice some familiar exercises or variations of the same exercises from your other workouts with the other Fitness Health Track trainers. I love mixing variations to keep things interesting and challenge your muscles in new ways. Now, let’s talk weights. If you consider yourself experienced, I want you to reach for your heavy weights for this workout to challenge yourself. But if you’re starting a new workout journey, no worries. Grab those medium and light dumbbells – we’re all about progression here. The key is to find a weight that challenges you but still allows for proper form. Safety first, strength second! Why the focus on strength, you ask? For our beginners, building strength is like unlocking a whole new level. It’s not just about looking and feeling great; it’s about functional strength that makes everyday activities easier. Lifting those grocery bags, climbing stairs, and playing with your dog becomes more manageable when your muscles are engaged. Strength training is a game-changer for your metabolism, too. That means you’ll be burning calories long after you’ve left the gym. Who doesn’t want to burn calories hours after they finish their workout? Let’s remember the confidence boost that comes with getting stronger. Seeing yourself lift heavier weights week after week is a serious mood lifter. In the first part of this workout, we’ll do exercises focusing on our body’s lower muscles. We’ll start with Goblet Squats, giving our quads and glutes some work. After that, we’ll do Suitcase Deadlifts, Alternating Forward Lunges, and Loaded Glute Bridges. These exercises focus on quads, glutes, and hamstrings, giving us a well-rounded lower body section. Next, we’ll move on to exercises that work on the upper body. We’ll begin with Floor Chest Presses, which help our chest and arm muscles. Then, we’ll try Yates Rows, a unique exercise incorporating bicep work into our row. After that, we’ll do Shoulder Presses and Hammer Curls to ensure we exercise all major upper body muscles. Finally, we’ll focus on exercises for our core and abs. We’ll do Deadbugs, Planks, and Heel Taps to strengthen our core. A solid core is important for helping us do everyday activities easily. After our water break, we will start with Set 2, working in the same format as our first sets. But for the second set, let’s keep things interesting by focusing on different exercises. Starting with the lower body, we’ll try Front Squats, a variation that challenges our core and emphasizes our quads. We will follow up with Alternating Reverse Lunges and Straight Leg Deadlifts, again hitting the quads and hamstrings. We’ll finish with Alternating Single-Leg Glute Bridges to target our glutes with some single-leg work, making them stronger. Moving on to the upper body, we have Alt DB Presses, Alt Tabletop Rows, Arnold Presses, and Db Tricep Extensions. Again, we will be targeting our chest, back, shoulders, and triceps with this set. Before moving to our final water break, we’ll end with one more ab and core set with Overhead Sit-Ups/Crunches, Leg Lifts, and Side Planks. Now, let’s cool down with a 4-minute round of stretches, each lasting 30 seconds. First, do the Alt Side Stretch to work your torso and sides. Follow with the Quad Stretch for the front of your thighs, then move to the Hip Flexor to Hamstring stretch to release tension in both legs. Gently tilt your head for the Neck Stretch on both sides. Finally, relax in the soothing Child’s Pose, stretching your back and shoulders. The cooldown is crucial for flexibility, reducing muscle soreness, and is very necessary for building strength. Today offers a well-rounded workout targeting the lower and upper body and the core, whether you’re lifting heavy weights or starting light. So, team, grab those dumbbells and get to work! -Brian Workout Structure Equipment: • Dumbbells (Light, Medium) • Mat (Optional) Warm Up 2 Rounds 30 seconds each ( 5 mins) • Arm circles (big and small) • Squat to knee hug • Alt T spine rotation • Front Kicks • Jumping Jacks Strength Rounds 1 Round 40 seconds on 20 seconds off each (22 mins) ** Beginners should use medium and light Dumbbells** Set 1 – Lower Focus • Goblet Squats Suitcase Deadlift Alternating Fwd Lunges Loaded Glute Bridges Set 1 Upper Focus (Floor) Chest Press Yates Rows Shoulder Press (neutral grip) Hammer Curls Set 1 Core focus Deadbugs Plank Heel Taps ** Water Break** Set 2 Lower body Focus Front Squats Alternating Reverse Lunges Straight Leg DL Alt SL Glute Bridge Set 2 Upper Body Focus Alt DB Press Alt Tabletop Row Arnold Press Db Tricep Ext (supine) Set 2 Core Focused Overhead Sit Up / Crunch Leg lifts Side Planks / 20 sec per side ** Water Break** Cooldown 1 round 30 seconds (4 mins) Alt Side Strech Neck Stretch L/R Hip Flexor to Hamstring L/R Quad Stretch L/R Child’s Pose

After yesterday’s workout you are most likely feeling those legs and are probably a bit leary about starting into today’s workout—but don’t worry, we only target the legs a little bit in today’s routine. If you are especially sore and stiff, then you may want to take the time to do an extra long warm up to give those muscles time to loosen up.  If you are are sore, but only slightly, then the quick warm up we have included should be sufficient to get you ready for what we have in store for you today. We will be focusing on the upper body today, but will still be incorporating some total body moves for some extra cardiovascular work.  Be sure to hydrate yourself before you start, especially if you are doing this workout shortly after waking up, as being dehydrated has a negative effect on your overall performance and ability to burn calories at your highest rate possible. Workout Structure: Length: 28 Minutes Strategy: Cardio and upper body strength for arms, shoulders, chest, and upper back Equipment: Optional dumbbells (we use these) Calories Burned: 129 – 290 About this routine: Once done with the quick cardio warm up, we move directly into the first group of upper body strength and cardio exercises. We do each group twice in an ABC, ABC format, with an interval of 30 seconds of work per exercise with 15 seconds of rest to get ready and set up for the next exercise. Once all four groups are completed we go through a freeform stretch/cool down to finish up. Printable Workout: (Cardio Warm Up) Strength: – Tricep Dips – Bicep Curls Cardio: – Shoulder Slap Push Up Strength: – Chest Fly – Reverse Fly Cardio: – Plank Hop Row Strength: – Ventral Raise, Lateral Raise – Dumbbell Pullovers Cardio: – Fly Jack Strength: – Pike Push Up – Arm Circles (½ palms up and ½ palms down) Cardio: – Switch Foot Mt. Climber Find the rest of the program here: •    5 Day Workout Challenge for Busy People: Day 1/5 •    Currently on Day 2 • 5 Day Workout Challenge for Busy People: Day 3/5 • 5 Day Workout Challenge for Busy People: Day 4/5 • 5 Day Workout Challenge for Busy People: Day 5/5 The Fitness Health Track Philosophy: When Kelli and I started Fitness Health Track our main goal was to increase the number of people we could help with reaching their health and fitness goals but the other driving force was to try and make a difference in how people think about what it is to be fit. If you have been with us for a while then you have probably already heard (a number of times) our personal belief that “fitness has nothing to do with what you look like but what you can do”. This viewpoint stands in stark contrast to the popular culture view that a fictitious, unattainable scale of physical beauty is what determines your self worth and is directly connected to perceived health and fitness. We want to not only help you exercise but to build a more realistic and positive view that there is no one perfect human and that there are as many different version of health as there are people in this world. Help us change the landscape of the fitness industry by adopting the Fitness Health Track Philosophy and sharing it with those around you. Thank you for watching.

Day 2: Cardio and Upper Body Strength Workout While we’re letting our lower body muscles recoup from the previous workout, we’re going to do cardio intervals, mixed in with strength supersets for the arms, shoulders, and upper back. People are constantly asking how to lose fat from certain parts of the body – most often, from the midsection, thighs, or arms. The truth is that the best way to reduce fat from any of these places is with routines like the ones you see in this 5 Day Challenge (or our workout programs). You cannot spot reduce fat. However, a smart combination of total body strength training, HIIT and cardio (again, like you see in this challenge and our programs), are incredibly effective for lowering body fat. They’re also ideal for improving the health and overall function of the body, as they focus on not only fat loss, but also endurance, building lean muscle and strength, flexibility, agility, balance, etc, etc. Choose your difficulty level today, based on how you feel today. You can stick with the easier modifications if you’re feeling tired, or you can move faster and more powerfully than we do to really make those muscles work. You can also move back and forth between the modifications as you need to. Whatever you do, make sure to stay present and to push yourself the entire time – all while listening to your body. Turn on some music that motivates you, and get to work. Workout Structure: – Upper Body Strength and Cardio Mix – Body Weight Burnout Round Equipment: – Dumbbells (optional) – Exercise Mat (optional) Warm Up and Cooldown: – Both Included Warm Up: (5 Minutes; 30 Seconds Each) – Boxer Shuffle – Shoulder Rolls – Side Step Arm Cross – Front Reach + Chest Reach – Side Bend and Reach – Toe Touch and Lateral Swing – Arm Circles (Alternating) – Lunge with Lateral Raise – Walk Down – Jumping Jacks Upper Body Strength and Cardio Workout Chest Fly Bent Over Fly Fly Jacks Overhead Press Dumbbell Pullover Push Pull Squat Water Break Hammer Curl Tricep Kickback Kickout + Twist Close Chest Press Close Row Walkdown Pushups + Jumping Jacks Lateral Raise Side Pullover Butt Kicker Drops Water Break Bodyweight Burnout: (7 Minutes; 45 Seconds Each) – Push Ups – Switchfoot Jumps – Traveling Push Pulls – Jab Cross Jab, 2 Knees & Switch – Tricep Dips – Mt Climbers – Arm Circles – Up & Out Jacks Cooldown: Freeform Spread the word & help us do more! If you like these 5 Day Challenges, please help make them possible by sharing our workouts with your family and friends! Fitness Health Track relies purely on word of mouth from happy exercisers (not advertising) to spread the word. Free 5 Day Challenge – Fit & Lean: – Day 1 (HIIT, and Lower Body) – Day 2 (Cardio, and Upper Body) – You are here – Day 3 (HIIT, Core, and Pilates Burnout) – Day 4 (Cardio, Upper Body, and Yoga) – Day 5 (HIIT and Lower Body) Other Free 5 Day Challenges

Hello everyone, today I have a great total body workout that is fast paced and intense. The quick 23-minute workout is built using cardio, strength, and core exercises to make this a great all around workout for those that don’t have a lot of time but still want to get in a great all around workout. I have divided this routine into 4 groups, each of which has three exercises. Each exercise is focused on a specific training style of cardio, strength, or core. For example, in our first group, we start with lateral jumps for a cardio burst, then follow it up with squats, then finish up with toe touch crunches. Each group is set up in the same progression of cardio, strength, then core, but each with its own unique exercises. You also have a choice to use additional weight during the strength exercises for an added challenge, or you can use bodyweight only to focus more on endurance (and to cut down on needed equipment). In fact, if you decide to go with bodyweight only, you can do this workout anywhere you have the space. I have also included an express warm-up and cool-down as well that still does the job but leaves a bit more time for the workout itself. This is a very fast-paced workout, so be warned that you will need to transition quickly from exercise to exercise. To help with this, I have coupled the sets back-to-back rather than in rounds, so you only have to get set up once rather than each time. Each exercise is done for two sets (and only two sets) before moving on to the next exercise. Even though this helps make transition easier, I would still recommend familiarizing yourself with this routine before you start; if you choose to use extra weight, select your dumbbell weight beforehand so you are not caught off guard and lose time on your set. Part of the reason this moves so quickly is because we use a Tabata style interval of 20 seconds active and 10 seconds rest for every set. This allows you to push yourself harder than you could for longer intervals and keeps the workout moving to get the most out of the shortest time possible. So, if you like quick workouts or you are just running short on time, this is a great workout for you. Give it a shot and let us know what you think about it in the comment section below. Enjoy! Workout Structure: – 4 groups of 3 exercises – Cardo, strength and core in each group – Tabata intervals of 20 seconds on and 10 seconds off Equipment: – Dumbbells (optional) – Exercise Mat (optional) Warm-up / Cool-down: – Both Included Warm-up: 4 Min (30 seconds each) – Side Step Arm Cross – Side Lunge + Overhead Reach – High Knee + Torso Twist – Toe Touch Sweeps – Squatting Push Pull – Boxer Shuffle – Walk Downs – Up and Out Jack Workout: 12 Min (Cardio, Strength, Core; Twice Each; 20 Seconds On, 10 Rest) Group 1 – Lateral Jumps – Squat (Weighted) – Toe Touch Crunch Group 2 – Mt. Climbers – Push Ups – Back Bow Star —- Water Break —- Group 3 – Jumping Lunges – Weighted Lunges – Side Hip Raise L Group 4 – Star Jumps – Clean and Press – SIde Hip Raise R —- Water Break —- Cool-down: 4 Min (30 Seconds Each) – Arm Cross Stretch L – Arm Cross Stretch R – Quad Stretch L – Quad Stretch R – Toe Touch – Wall Chest Stretch L – Wall Chest Stretch R – Alternating Side Bend + Overhead Reach