Workouts Library

This routine uses a Push-Pull method, meaning that each pair of exercises uses the same body part & motion, but opposing muscle groups to complete the movement. A weight training routine like this one is appropriate for any fitness level; you get to choose the difficulty and how much effort you put forth when you choose the amount of weight that you are lifting. You will do 12 repetitions of each set of exercises, back and forth until you have done three sets through. In this routine we use an adjustable set of dumbbells.  You don’t have to have an adjustable dumbbell set, but you will need a variety of weights in order to get the most benefit from this routine. You will also need a physioball or bench in order to complete many of these exercises. Exercises in this routine: Chest Press: Primarily targeting the pectoralis major, the triceps, front deltoid, coracobrachialis and trapezius also have to pitch in. Tripod Row: The main focus of this motion is the rhomboid. The biceps, and rear deltoid are assisting muscles. Overhead Press: These predominately target the deltoids, triceps, and trapezoids. Dumbbell Pullovers: Principle muscles of this exercise are the lattisimus dorsi, pectoralis major and minor, deltoids, rhomboids, and triceps. Curls – Biceps are the most important contributing muscle to this movement but they aren’t the only ones at work. The wrist flexors, scapulae, trapezius, and front deltoid all must work as stabilizers in order to complete the action. Overhead Triceps Extension: This is an awesome exercise for the triceps. Other muscles worked include the deltoids and trapezius. Wrist Flexion: These help build strength around a range of motion so that as you move on to heavier weights in your lifting routines, your wrists can still stabilize and control it. Wrist Extension: The opposing exercise to the movement above, this also helps to build strength and stability in the wrists. This is essential to being able to increase your lift weight and therefore strength and muscle mass in larger muscle groups. Because of the focus on antagonistic muscle groups and the comprehensive muscles used, this is a very well rounded upper body dumbbell workout. In order to get the most from this strength training routine, you need to be very diligent about maintaining proper form throughout all of the exercises. Some of the simplest exercises can be incredibly effective when proper form is made priority. For example, Bicep Curls are a great exercise, but only when executed properly. You will get better results when you use a low weight with proper form, than you will when you increase the weight you are lifting, but with lousy form. Along with being meticulous about your form, you should also be especially assiduous about not using momentum to complete any of the exercises. You’ve probably seen the people at the gym “lifting” an amount of weight that might be impressive….if only they weren’t using purely the momentum of the swinging & flailing of their limbs to complete the motions. Use smooth and controlled movements in order to make your muscles work harder. As always, make sure and do about 10 minutes of some kind of warm up activity before you jump right into any heavy lifting. Stretch when you are finished to help ward off any severe muscle soreness the next day, and be sure and give those muscles a chance to heal if they are sore after a workout.

This workout brings a little something different than many of our other workouts. All exercises (but one) take place seated in a chair! That’s right: we will work on lower body strength with a bit of cardio — all while sitting down.  **Workout Highlights** • 17 minutes, 2/5 difficulty • 40 seconds on // 10 seconds off • 18 exercises, no repeats • Modifications included — scroll down for more • No warm-up or cool-down, so plan accordingly  • Towel roll — I used a beach towel, but you can use a hand towel, bath towel, sweatshirt, etc. I created this routine to empower those who have difficulty performing standing exercises, want a lower level of activity, or need an active rest day. Each exercise is performed for 40 seconds and followed by a 10-second rest break. This is a quick standalone workout, so there is no warm-up or cool-down. Only one exercise requires you to stand (Sit-to-Stands), but it is only for a brief moment. That said, if you have difficulty with balance, I recommend doing this routine near a countertop so you have something sturdy to hold on to during the sit-to-stand exercise.  During this workout, I talk about your self-selected pace, particularly with the cardio-type exercises. That means you choose how fast or slow you move. If you have cuff weights, you could strap those onto your ankles for an added challenge. There might be a few exercises where you have difficulty lifting or straightening your leg. That could be for two reasons: weakness in your quad muscle (top of the thigh) or tightness in your hamstring muscle (back of your thigh). Either can get better over time with practice and determination. However, I want you to make sure not to compromise your form just to lift or straighten your leg a little higher. Only move your leg as high as you can keep your trunk still, spine straight, and chest up. Engaging your lower and upper abdominals to connect your ribs to your hips can help. The Workout 40 seconds on // 10 seconds off • Marches • Knee Extensions – R • Knee Extensions – L • Step Out and Reach • Hamstring Curl – R • Hamstring Curl – L • Opposite Elbow to Opposite Knee • Chopping Up – R • Chopping Up – L • Marches with Arms • Hip Adduction • Sit-to-Stands • Quick Feet • Straight Leg Raise Flexion – R • Straight Leg Raise Flexion – L • Floor to Ceiling Punches • Hip Abduction – R • Hip Abduction – L I hope you enjoyed this routine! Thanks for working out with me. Happy Exercising!

For this routine, we have seven different core exercises that pull together to make a short, but very effective 8 minute abs workout. This is great for pairing with a cardio routine. Exercises in this video: Supine Side Crunches – These are a great way to tone the obliques, which can help lead to a slimmer waistline (in conjunction with a healthy diet, of course). Make sure that you focus on keeping your arms and legs fully extended and really concentrate on feeling that crunch on each side of your body as you move back and forth. Reclined Oblique Crunches – Your entire core has to pitch in to pull this motion off; your lower abs are engaged in order to keep your legs up in the air, and your upper abs and obliques are put to work as you crunch up and over to the opposite side of your body. If this version is too hard, look under “Core” Exercise videos in order to find several different modifications that are easier. Repeat on each side of the body. Side Hip Raises – There are multiple different difficulty levels of this exercise; to make it easier, do the side raises from a plank position from your knees and forearm (keeping a straight line from your shoulder to your hip). You will feel these in your obliques. Repeat on each side of the body. Back Bow Crossovers – You don’t want to work the front of the core intensely and then ignore the antagonist back muscles. These are great for toning the lower back and they also incorporate the glute, oblique, and hamstring muscles. You don’t have to have a yoga block; you can use anything that you can set in front of you while doing the movement in order to serve as a marker or reminder of what range of motion you are supposed to be doing (up and over from side to side). Russian Twist – This is another move that is very effective at engaging the entire core. You can very easily modify this move to make it easier or harder; if you need a less demanding exercise, keep your feet resting on the ground as you rotate your shoulders back and forth. If you want it to be more challenging, lift your feet off of the ground (as shown in the video) and hold onto a weight as you twist from side to side. Either variation that you choose, make sure that you aim to get the most range of motion out of each twist (within your own flexibility limits) and keep your back flat the entire time. Crisscross Crunches – Form is very important with these; make sure that your knee never comes in further than your hip joint. Coming in past that point makes it easier on your core muscles, which makes the move less effective. If you are mindful of this detail, the exercise will feel quite a lot harder. Toe Touch Crunch – Aim for as much upward movement in this crunch as your strength allows. This one is basic and effective. Fitness Health Track’s 8 Minute Abs Workout Routine burns roughly 65-95 calories. Remember that it is absolutely essential to adjust your diet if you ever want to see the evidence of all that abdominal training show up on your midsection. If you have a less than ideal body fat percentage, you are not likely to see any definition in your abs, no matter how many sit up variations you do. Ditch the refined foods and sugary drinks for vegetables, fruits, whole grains and lean protein and you will notice a significant difference in your body fat percentage, the way that you feel, and possibly the number on the scale.

This Pilates workout video for the butt and thighs is very effective at toning the lower body and building functional strength and balance throughout the core, hips, and pelvis. For an example of the difference between exercises that slim legs and those that might build mass, consider lunges. Lunges require you to tax one leg at a time with the majority of your bodyweight. Even for the slightest person, bodyweight is a significant amount of weight for one leg, which can overtime build (strong, athletic, functional) muscles in the lower body. If that doesn’t happen to be one of your goals, these Pilates butt and thigh exercises are a great low resistance way to tone legs and build lean muscle because none of them have you maneuvering any significant amount of bodyweight. Do keep in mind that lean muscle mass is what gives you the advantage of a faster resting metabolism – don’t avoid building muscle. This routine is fantastic because of how comprehensively the exercises work your lower body. By the time you’ve finished the workout video, you will have used multiple approaches to target your glutes, inside and outside thighs, hamstrings, quadriceps, and calves. Another benefit to this Pilates workout video is that the moves engage much more than just the obvious muscle groups. In addition to toning the lower body, you’ll also be using your abdominals, obliques, hip flexors and lower back. Aside from the toning benefits, Pilates also offers the advantage of building a strong foundation, increasing flexibility and overall body awareness. Do this lower body workout routine up to three or four times a week, taking more time off in between if muscles are still sore. Do at least 5 minutes of warm up cardio before starting the routine in order to warm up muscles and increase range of motion, and be sure to cool down and stretch once you’re done. Once you are familiar with the video, feel free to turn down the volume of our narration & turn on your own music. Printable Pilates Workout – 14 Reps each in an ABAB format Outside Leg Lift (right leg) Outside Leg Lift (left leg) Inside Leg Lift (right leg) Inside Leg Lift (left leg) Rear Leg Raise + Pulses (left leg) Rear Leg Raise + Pulses (right leg) Scissor Kick Flutter Kick Shoulder Bridge Heel Taps

All you need for this routine is a physioball. In just 10 minute, this video briefly engages all major muscle groups & helps you make the most of your time with a maximally effective & comprehensive workout. This exercise ball workout has nine different moves for 45 seconds apiece. In between each exercise, you will be shown a demonstration of the next exercise; this 10 second interval will serve as a short break before you jump into the next active segment. Make sure that you do a quick cardio warm up (5-10 minutes) to get those muscles ready to work. Hamstring Curls – Lie on your back, place the heels of your feet on the physioball, and then draw your feet in towards & under your butt. You will feel this primarily in the backs of your thighs (the hamstrings), and your glutes, though your triceps, lower back, and shoulders also work to help stabilize your body. Pushups – Balance on the ball at mid thigh with your hands on the ground and do a push up. If you want to make this harder, move the placement more towards your feet; situate it higher up on your body in order to make it less challenging. Crunches – Sit on the ball and slowly lean back until you are parallel with the ground, rolling it so that it is positioned in the curve of the lower back. Do a basic crunch, except with a more full range of motion; because of the exercise ball, you can extend your back further on the downward part of the crunch. Focus on not letting the your hips move at all. Wall Squats – Stand 1-2 feet away with your back towards a wall, holding the physioball between the small of your back and the wall. Drop into a basic squat. Inner Thigh Squeezes – Place the physioball between your knees and squeeze. Relax and then repeat. This is a very small range of motion. Engage your core in order to use even more muscles and bump up your calorie burn. Back Extension – Prop your feet against a wall with the ball up against your thighs; push out so that your weight and torso is balancing on the ball. Use your feet as an anchor and wrap forward & over the top, and then straighten yourself back up to the starting position. Tricep Pushup – Use the same starting position as you did for the regular pushups above, but this time keep your elbows squeeze in towards your sides and your hands planted directly beneath your shoulders. Remember, you can make this one more or less difficult by changing the placement of the exercise ball under your body (closer to your shoulders is easier, towards your feet will be harder). Abductor Lifts – Prop yourself up on one side, leaning over onto the physioball. The bottom leg will be your contact with the ground & what balances you while you lift the outside thigh upwards. Make sure that you don’t use momentum in order to get that leg upwards as you could end up straining muscles or at least minimize the effectiveness of the move. Focus on pulling in your bellybutton through the entire 45 seconds and you will get a bit of an extra toning benefit. You will repeat this on both sides of the body. These kinds of quick workouts are awesome for toning up and burning calories, despite a schedule that is jammed packed. When you’re finished with this routine, reward yourself with a quick stretch on the physioball by positioning it in the small of your back (as you did during the crunches) and rounding over it so that you feel a nice total body stretch, moving your arms around and extending them over your body to incorporate the upper body, as well.

A standing abs workout is a great starting place for people who are looking to build core strength. These exercises emulate many abdominal exercises where you are lying flat out on your back, but because you are standing the leverage is different and the movements are easier. There are six different standing abs exercises in this video; you will do each movement for approximately 45 seconds. There is a ten second demo of each exercise before the active interval begins – this will serve to explain & prepare you for the next move, and give you a short break to rest. Exercises in this routine: Standing Pike Crunch – Stand upright with feet together. Lift both arms in the air & bring them down to waist-level where they meet with one foot, lifted up as high as you can – without using momentum to swing it upwards and without pain. Stick with just one leg throughout the entire 45 second interval and then switch to lift the opposite leg in the next segment. This requires a crunch at the torso, and work from your core in order to maintain balance as you lift that single leg up and teeter on one foot. Captain Morgan Diagonal Pass – This exercise is great for improving your balance, engaging your hip flexor, lower abdominals, and obliques. Any time you put demand on your core to maintain balance, you’re going to be using a comprehensive set of muscles in a functional way that imitates everyday life activities. Because of that, the benefits of this exercise go far beyond just toning your core. Do all repetitions on just one side of the body, and then switch to the opposite side for the next 45 second interval. Jumping oblique twist – This one raises your heart rate and calorie burn, all while engaging your obliques. You will also feel this one in your thighs and glutes. If you need to stop and take a break, do it, but make sure that you get right back to the exercise as soon as your lungs allow. Torso Rotations – You might feel a bit silly while you’re doing this but it works the entire core very well, especially for a standing abs exercise. While you are rounding forward, your back muscles are working; when you lean backwards, the front of your core engages in order to keep you from toppling over. High Knee Chops – Bump up the caloric burn of this one by adding a hopping motion in between elbow to knee connections. For this one, you should imagine bringing something at about your shoulder level down to the knee of the opposite side of your body. Waist Pinchers – Turn the left leg’s toes out, and then bring that left knee up to your left elbow. You will feel this primarily in your obliques, however, your core also has to maintain steadiness, and so it has to do its fair share as well. Once you are familiar with this routine and feel as if the exercises are easy, move onto one of Fitness Health Track’s other core workouts.

Welcome to Fitness Health Track 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 

The inner thigh is a common trouble spot for many people, as not only is it a typical area for the body to deposit extra fat content, but it is also an area of the body that is used relatively infrequently in everyday life activities. The good news is that incorporating total body strength training and toning along with cardio and a proper diet,you can reduce overall body fat, and in doing so, lean out the thighs. It is very important to realize that you can’t spot reduce fat from anywhere on the body – including the inner thighs. This routine will help with toning and shaping the legs to be firm and sculpted to exactly what you want. Though this routine is only 10 minutes in length you will definitely feel the burn of this simple yet effective inner thigh workout. For just a little bit of a tone up, use this routine 2-3 times per week. However if you are starting from scratch (or you have not been active for a while) then you may need to bump up the intensity to get results faster. For a major overhaul try working up to doing this video twice a day, four day a week until those legs are firm and sculpted. Remember that you need to work on dropping excess fat content and building lean muscle as well, otherwise you will struggle to lean out the lower body. The following is a breakdown of what each exercise does and how it effects the rest of the body. 1. Inner Thigh W’s: This motion tones the insides of both legs as well as the core and butt. It also targets multiple ranges of motion that are not commonly hit in just one exercise. 2. Ski Squat + Alternating Raises: While the Ski Squat tones the butt, quadriceps, and hamstring the heel lift across the opposite leg targets the inside thigh. 3. Scissor Kicks: This is a great exercise for this specific area that also targets the top of the thighs (quadriceps) and the abdominal muscles. 4. PhysioBall Squeeze: This squeezing motion is all inner thigh and you don’t even need a physioball; you can easily use a towel folded over a few times or a yoga block to squeeze. 5. Squat Jacks: This is a rough exercise that targets the inner and outer muscles as well as heavily targeting the butt, hamstring and quadriceps. 6. Alternating Plank Rotation Kicks: Though this motion primarily targeting the abdominals and obliques the side leg kick targets the inside of the thighs and hip flexors. 7. Inside Leg Lifts: This is a great isolation exercise that directly targets the area you are trying to troubleshoot. You can make this exercise harder with ankle weights. 8. Single Leg Lateral Hops: Another great exercise for the entire leg this motion also is a heavy hitter to specifically the inner and outer thigh.

Pilates is a great way to build strength in your upper body, legs, and core, all while toning and slimming and this routine is no different. This Core Series Workout is built to accommodate not only the beginners to Pilates but also those who are veterans and are looking for even more of a challenge. This is accomplished by the progressive design of this routine. As you move through these groups of exercises (abs, back, and core) each one is harder than the last. If you are a beginner you may want to stay on the first or second exercise of the abdominal series if the later movements are too hard and you cannot keep proper form. Just repeat the exercises you are comfortable with again instead of progressing to the more advanced movements. As your strength grows, add the next motion in the series. However if you can keep proper form and you are looking for a challenge, you will want to follow along with every exercise as they increase in difficulty, or you may even want to jump right into the harder exercises and double up on the repetitions of that motion. Either way this routine can easily be modified to suit your individual ability level. In the first round we focus primarily on the abdominal muscles though you will also feel this quite a lot in your quadriceps (top of thigh) and hip flexors (front of hip). These motions are all done from the imprint position (aka footprint), so they do not use a range of motion around your abdominals but rather train them to hold one position, which in turn teaches your stomach not only to stay constantly tensed but also to pull in, giving you the appearance of a smaller waist line. The second round consists of movements that target the lower back but also hit the shoulders, butt, and thighs. A lot of my clients have expressed their hatred for these back exercises (because they are difficult, a bit awkward and my clients are a bunch of pansies; ha! Kidding.) I can’t say that I blame them but keep this in mind; you can not have a flat stomach and strong abs without having a strong back. Also, doing motions to strengthen your back will always be integral in protecting your back from injury and for supporting good trunk mobility. The third section is shorter than the rest but heavily targets the obliques. This round also focuses on the other core muscles, and the thighs, as well as challenging your balance and bodily control. Moving through this exercise more slowly will help you maintain your balance but will also make the movement more difficult, increasing its benefit. Just be sure to keep your body in a straight line and your hips perpendicular to the ground, as your legs will try to swing forward, tipping your hips back, causing your abdominal muscles to take over. Whatever your skill level, just keep your motions slow and under control, and a trim, toned core will not be far off. Calorie Estimations: 135 lb Woman: 65 Calories 185 lb Man: 95 Calories

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.

Fitness Health Track’s 27 minute Kettlebell Workout video burns a high number of calories and engages all major muscle groups. There are also many stabilizing muscles that are heavily called upon. For these reasons, this is a great Kettlebell routine for weight loss. Kettlebells have been around in Russia since at least the early 1700’s, and in 1948 it became the Soviet Union’s national sport. For all the attention that this type of training has been receiving in the last few years, they are definitely not a new concept in terms of fitness tools, entertainment, or measuring devices (Russian farmers would utilize them to gauge the weight of their goods at markets). These cumbersomely shaped weights have the unique capacity to build endurance, explosive strength, and flexibility simultaneously. With that said, these are a training device for the advanced exerciser and should be used with caution, particularly for those who have any back trouble and/or lack of core strength. How this routine works: We have included a short warm up routine at the beginning of this video in order to help ensure that your muscles are warmed and ready for the workout ahead. We use a jumping rope to get the heart rate up – if you don’t have one, bodyweight cardio such as jumping jacks will suffice. You may wish to do a longer bout of cardio than is shown in the Kettlebell workout video above. Next we move into several different active stretching movements of the upper body. The Workout This routine has 8 different Kettlebell exercises, and you will do the entire thing twice through. In between each of the exercises, you will see a demonstration clip that indicates the name of the next move and how many reps you will do. One Arm Swing – One of the most traditional Kettlebell exercises, this one targets the hamstrings, glutes, and core, though there aren’t many muscles in the body that don’t have to pitch in to complete this movement. Kettlebell High Pull – This one engages the upper body effectively, requiring that you maintain enough control over the weight that, while keeping your elbow at a 90 to the ground, pull the elbow back towards yourself, just before pushing back forcefully to drop back into a full one armed swing. Figure 8 Curl – Speed up the motion on the Figure 8 Curl and it turns into an anaerobic exercise that also challenges your core. Squat Jack Jerk – Needless to say, this painful adaptation of a Squat Jack is not made any easier when you are maneuvering a Kettlebell back and forth from the inside thigh to the outside thigh. Full Swing 180 – If you are not experienced with this type of training, skip this move until you feel more familiar with the logistics of a Kettlebell, otherwise you might have one coming down on top of your head. This is a perfect example of a true total body exercise. Burpee and Clean – Everyone loves Burpees, right? So we figured that the only thing better than a bodyweight Burpee would be one that had a Kettlebell clean at the top of the motion. Overhead Cross – Lower body, upper body, and core muscles all have to synchronize in order to pull this off. Not only are you burning fat, you’re also building muscle coordination & flexibility. Half Dragon Flag – Challenge your core strength with one of the top five hardest core exercises out there. Only attempt this move if you have a great deal of existing core strength. This 27 minute Kettlebell video burns between 270 – 470 calories depending on a comples set of variables including your gender, bodyweight, lean muscle mass, and exertion levels.

You’ve made it to Day 3 of Fitness Health Track 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.