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Upper body & Cardio + Yoga – Day 4 The focus of today’s workout is the upper body; arms, shoulders, and upper back. We’ve kept the calorie burn high by adding intervals of endurance boosting cardio intervals and we mix things up with a little yoga – which also targets the upper body – at the end. To make this workout maximally effective, make sure to lift to challenge yourself. By the end of the strength intervals, your muscles should be feeling it – just make sure to that you make good form your first focus. We have lots of brand new workout videos coming your way; make sure to Subscribe to Fitness Health Track on YouTube so that you don’t miss them! You can use #fitnesshealthtrack on social media to find support & connect to others who are doing this challenge (FB’s Instagram, Kelli’s Instagram, Google+, Twitter, Facebook) Workout Structure: – Upper Body Strength and Cardio – Yoga Equipment: – Dumbbells (optional) – Exercise Mat (optional) Warm Up and Cooldown: – Both Included Warm Up – Lateral Step Pulls – Toe Touch Sweeps – Side Bend Steps – Shoulder Roll Butt Kicker – Ventral Raise High Knee – Side Lunge Reach + Reverse Fly – Step Behinds (hip opener) – Up & Outs – Switch Foot Jumps – Up and Out Jacks Upper Body Strength and Cardio (~30 Minutes) ABAB, CDCD (40 Seconds on, 15 Seconds Off) Group One – Decline Chest Press – Bent Over Row (45) – High Knee Pauses – V Jump Jacks Group Two – Ventral Raise – Dumbbell Pullover – 321 Lunges – High Kick Touchdowns (one interval on each side) — Water Break — Group Three – Overhead Tricep Ext – Bicep Curl – Stutter Jacks – Lateral Jump + Knee Group Four – Chest Fly – Reverse Fly – Fly Jacks – Squat Twist Knees Group Five – Arnold Press – Bentover Pulls (arm hanging to dorsal raise) – Bridge Kicks + Toe Touch – Lunge Jacks — Water Break — Yoga Cooldown: (~10 minutes) 50 seconds on 10 seconds off Warrior Jack Knee Pull March Child’s Pose to Push Up Bird Dog to Arm Tuck Up Down Side Star Tricep Dip to Supine Plank Reach Toe Touch + Arm Stretch Seated Forward Lean Roll Ups + Shoulder Roll Kneeling Quad and Chest Stretch (holding foot with both hands) One Arm Childs Pose + Chest Opener Arm Cross Pull L & R Scoops Shoulder Rolls + Neck (alternating forward and back + easy neck movements) If you’re enjoying having your workouts planned out for you, we highly recommend checking out our workout programs. The 8 Week FBFit Programs are what most closely resemble this challenge, and the 8 Week FB30 Programs are also similar but require only 30 minutes of your time, instead of 50 (a great option for busy people). If you have enjoyed these workouts, please consider sharing with friends and family. Free 5 Day Challenge 2016: – Day 1 (HIIT, and Lower Body) – Day 2 (Cardio, and Upper Body) – Day 3 (HIIT, Core, and Pilates Burnout) – Day 4 (Cardio, Upper Body, and Yoga) Current Page – Day 5 (HIIT and Lower Body) Other Free 5 Day Challenges • Fitness Health Track’s 5 Day Workout Challenge to Burn Fat and Build Lean Muscle • Fitness Health Track’s Free 5 Day Workout Challenge for Busy People

Day 3: HIIT Cardio and Core Workout + Pilates Abs (emphasis on HIIT & Abs, with a Pilates burnout) Abs exercises are the slowest, least effective way you could possibly go about getting a lean, toned stomach. However, HIIT cardio (especially combined with total body strength training and of course a healthy diet) is an excellent way to burn off body fat, which is why we’ve weaved in intense cardio intervals with core exercises for the abs, obliques and lower back. Watch/read: How to Lose Belly Fat – The Truth About Belly Fat, Abs, and Six Packs In this HIIT cardio and abs workout, the core exercises end up being a sort of a break and chance to catch your breath in between those higher intensity intervals. Just like every other day in this workout challenge, one of us will be doing an easier, low impact modification of the exercise, while the other does a more intense, ballistic version. Check in with your soreness and your energy levels when deciding which of us to follow along with. You can easily make any of these exercises more or less difficult with simple adjustments in form, mindfulness and speed. If you want to make it easier, stick to the low impact version, move more slowly, use only a range of motion for which you have complete control, take longer breaks, take more frequent breaks, etc. If you want to make it more difficult, wear a weighted vest or hold onto dumbbells (where applicable), use a deeper range of motion, contract your muscles the entire time as if you were working “against” yourself, move faster, cut out the rest periods, etc. Do what you need to to make it work for you – especially with these home workouts, you are solely responsible for making the necessary modifications to make this appropriately challenging for yourself. Like this workout? Be sure to check out our 4 Week FBabs Program for the abs, obliques & lower back! Workout Structure: – HIIT and Core Combo – Pilates Burnout Round Equipment: – Exercise Mat (optional) Warm Up and Cool Down: – Both Included Warm Up: (5 Minutes) – High Knee March – Slow Butt Kickers – Toe Touch Circles – Knee + Twist – Toe Touch Kicks – Lunge + Stretch – Single Leg Deadlift Jacks – Slow Burpees – Up & Out Jacks – High Knees HIIT and Core: (~30 Minutes) AB, AB, CC combination (20 on and 10 off) Group one – Thigh Slap Jumps – Butt Kickers – Toe Touch Crunch – Jumping Lunge – Sumo Squat + Front Kick – Get Ups Group Two – Burpees – Pop Squats – Russian Twist – Rocket Squats – Jumping Jack – Back Bow — Water Break — Group Three – Star Jump – Walk Down Plank Jacks – Bicycle Crunch – Flutterkick Squats – Side Lunge Pop – Back Bow Cross Over Group Four – Kick Through – Log Hops – Knee Tuck Crunch – Power Skip Toe Touch – Squat Circles – Side Hip Raise (L&R) — Water Break — Group Five – Switch Foot Runner – Side Step Jump Squat (squatted side step plus jump at each side) – Bird Dog – Burpee Hold – Plank Jack Knee – Windshield Wipers — Water Break — Pilates Burnout: (15 Minutes) 60 Second each exercise – Imprint – Toe Taps – Chasing Toe Taps (L) – Chasing Toe Taps (R) – Table Top Toe Taps – Double Toe Taps – Swimmers 1 – Swimmers 2 – Back Bow Pulls – Back Bow – Side Hip Raise (L) – Side Hip Raise (R) – Reclined Rotations – Single Leg Pulls – Double Leg Pulls Cool Down: (5 Minutes) Free Form What are you thinking of this challenge so far? Which interval or exercise was most challenging for you today? On this third day of the 5 Day Challenge, what muscle group is most sore? Feel free to do as much extra stretching as you like, but refrain from doing any additional HIIT or lifting (more is not always better and these workouts should be enough on their own if you are pushing yourself properly during the actual workout). If you’re enjoying having your workouts planned out for you, we highly recommend checking out our workout programs. The 8 Week FBFit Programs are what most closely resemble this challenge, and the 8 Week FB30 Programs are also similar but require only 30 minutes of your time, instead of 50 (a great option for busy people). If you have enjoyed these workouts, please consider sharing with friends and family. Make sure to Subscribe to Fitness Health Track on YouTube so that you get alerts for new workouts. You can also use #fitnesshealthtrack on social media to find support & connect to others who are doing this challenge (FB’s Instagram, Kelli’s Instagram, Google+, Twitter, Facebook) Free 5 Day Challenge 2016: – Day 1 (HIIT, and Lower Body) – Day 2 (Cardio, and Upper Body) – Day 3 (HIIT, Core, and Pilates Burnout) You are here – Day 4 (Cardio, Upper Body, and Yoga) – Day 5 (HIIT and Lower Body) Other Free 5 Day Challenges • Fitness Health Track 5 Day Challenge to Burn Fat & Build Lean Muscle  • Fitness Health Track 5 Day Challenge for Busy People (30 Minutes or Less)

Day 1: Fat Burning HIIT Cardio and Lower Body Strength (59 minutes) Welcome to Fitness Health Track’s free 5 Day Challenge! This particular workout challenge leads you through 5 intensive days of workouts that you can do in your own living room. The workouts average roughly 55 minutes a day and mimic the training style you find in our 8 Week FBfit Programs (new FBFit launches 1/11/16!). We’ve provided both advanced & low impact/intermediate modifications throughout all five days of this challenge. All you need for these workouts is a set of dumbbells, but you can always get creative if you don’t have equipment (we’ve heard of people using everything from soup cans, gallon jugs filled with water, bags filled with books, bottles of wine, etc – so don’t let lack of equipment stop you). If you work hard and complete this 5 Day Challenge (along with a healthy diet) you may see and feel a small difference in your body by the end of the week. If you enjoy this challenge and want more like it, let us know & please share with friends & family! If you’re looking for a challenge that lasts longer than 5 days, check out our 4 & 8 Week Programs that lay everything out for you in an even more detailed format. Make sure to Subscribe to Fitness Health Track on YouTube so that you get alerts for new workouts. You can also use #fitnesshealthtrack on social media to find support & connect to others who are doing this challenge (FB’s Instagram, Kelli’s Instagram, Google+, Twitter, Facebook) Are your legs due for a thorough working over? If you answered “yes!” then you are in luck. This routine is a combination of leg intensive HIIT routine followed up by a lower body strength routine to really finish off those butt and thigh muscles. We will be demonstrating a harder and easier version of each exercise so follow along with the version you are comfortable with while still trying to challenge yourself. This one stop routine starts with a warm up designed to target the muscles that will be used throughout the workout. Once done with the warm up we jump into 15 minutes of butt and thigh intensive HIIT cardio in a tabata style interval of 20 seconds on and 10 seconds off. We go through 3 sets of 5 different groups with two exercises each with no extra rest breaks. After getting a good leg burn and challenging our cardio threshold with the HIIT we move onto the lower body strength section which is 3 groups of 2 exercises each in an AB pattern of 3 sets each. Each of these lower body exercises will be done slow and controlled to really burn out the legs. Pick a weight that is challenging for you but still allows you to complete each exercise with clean and controlled form. After this strength section all we have left is to go through our cool down stretch to earn our Workout Complete. Have fun and challenge yourself with this routine and when you are done be sure to go on social media and let us know you got your #fitnesshealthtrack #workoutcomplete. Workout Structure: – HIIT Section – Lower Body Section – Warm Up and Cool Down both included Equipment: – Dumbbells Warm Up Cooldown: – Both Included Warm Up: (5 Minutes) 30 Seconds Each Side Step & Lateral Arm Swing Torso Circles Knee Up Torso Rotation Leg Swing L Leg Swing R Squat Push Pull Side Lunge and Reach Lung and Ventral Raise Boxer Shuffle Butt Kickers Jumping Jacks HIIT (15 Minutes) Tabata; 20 Seconds On, and 10 Seconds Off; AB, AB, AB; 3 Sets each group Jump Squats Mt. Climbers Jumping Lunge Pendulum Swings Burpee Switch Foot Runners Water Break High Knees Squat Pops Lateral Jump Squat Jacks Lower Body Strength: (~27 Minutes) 8 exercises, 2 sets of 10 each Single Leg Deadlift L&R Ski Squat (20) Curtsy Lunge L &R Super Slow Squat Water Break Deadlift Alternating Side Lunge Sumo Squat Hip Raise Weighted Cooldown: (8.5 Minutes) 30 Seconds Each Toe Touch Quad Stretch L Quad Stretch R Inside Thigh Stretch L Inside Thigh Stretch R Plank Calf Stretch L Plank Calf Stretch R Down Dog Cobra Cat to Cow Butterfly Stretch Hip Stretch Deep Glute Stretch L Deep Glute Stretch R Torso Stretch L Torso Stretch R Full Body Stretch Calorie Burn: Depending on if you are doing the hard version of the exercises, the easier version, or a combination of both your calorie burn could be drastically different. This routine burns roughly 5 calories per minute on the low end and 14 calories per minute on the high end. Through this entire routine you can expect to burn anywhere between 290 to 696 total calories though a few people could be higher or lower than this range. If you’re enjoying having your workouts planned out for you, we highly recommend checking out our workout programs. The 8 Week FBFit Programs are what most closely resemble this challenge, and the 8 Week FB30 Programs are also similar but require only 30 minutes of your time, instead of 50 (a great option for busy people). If you have enjoyed these workouts, please consider sharing with friends and family. Free 5 Day Challenge: – Day 1 (HIIT, and Lower Body) current page – Day 2 (Cardio, and Upper Body) – 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 • Fitness Health Track’s 5 Day Workout Challenge to Burn Fat and Build Lean Muscle • Fitness Health Track’s Free 5 Day Workout Challenge for Busy People Thank you for working out with us! Kelli & Daniel

Welcome to Day 11 of Fitness Health Track’s Free 2 Week Challenge! Today we will achieve a blend of strength and cardio without any weights. Since several challenge workouts have already been completed prior to this, it will probably feel nice to switch it up and give the weights a break while still working towards cardiovascular, muscle strength, and muscle endurance benefits. All you need is a mat! We will complete 9 tri-sets, meaning, groups of 3 exercises in a row before a rest. Each exercise in the tri-set will be completed for 30 seconds, so 90 seconds of work before a rest. The third exercise in each tri-set will most likely be the most difficult exercise that spikes your heart rate and gives the muscles a little extra burn. With the longer intervals, it will be important to pace yourself throughout. Difficulty & Modifications Explained: This workout is rated a level 3 due to the bodyweight-only nature and modifications shared throughout. To make it more challenging, use weights for some of the slower strength-based exercises. After this, there’s just one day left to complete in this challenge! You’re almost there! xxErica Warm-Up: 8 exercises, 40 seconds each (5.3 minutes) Tabletop to Child’s Pose Alt Doggies Glute Bridges Alt Hip Openers Squat + Calf Raise Alt Rev. Lunge + Alt Front Lunge Alt Side Lunge + Crossbody Forward Fold Alt Lateral Leg Raises Lower Body Strength + Cardio Tri-Sets Workout: 9 groups of 3 exercises, 30 seconds each back-to-back / 30 seconds rest (18 minutes) Reverse Lunge + Knee Raise (One Side) Reverse Lunge + Knee Raise (Other Side) Jumping Lunges mod = alt reverse lunges Calf Raise Narrow Squats mod = flat feet Narrow Squat + Calf Raise Bear Hold mod = take rests w/ knees down Side Lunge (One Side) Side Lunge (Other Side) Shuffle Side Lunges mod = step In and Out Squat Squat + Alt Lateral Toe Tap Star Jacks mod = alt sides w/ lateral leg raise Curtsy Lunge + Reverse Lunge + Stand (One Side) mod = stand in between lunges Curtsy Lunge + Reverse Lunge + Stand (One Side) mod = stand in between lunges Alt Curtsy Lunge Lateral Leap mod = step **Water Break** Wide Squat RDL’s Wide Squats Shuffle Squat mod = step Front Lunges (One Side) Front Lunges (Other Side) Front/Back Puddle Jumps mod = fast steps Side Lunge Shifters Static Squat Abductions Squat + Alt Lateral Leg Raise Doggie Kickout (One Side) mod = doggie Doggie Kickout (Other Side) mod = doggie Glute Bridge Pulses mod = glute bridges **Water Break** Cool Down: 8 exercises, 40 seconds each (5.3 minutes) Hip Flexor Stretch w/ Opt. Quad Stretch (One Side) Hip Flexor Stretch w/ Opt. Quad Stretch (Other Side) Alt Calf Stretch Butterfly Crisscross Sit Glute Stretch (One Side) Crisscross Sit Glute Stretch (Other Side) Seated Forward Fold – Flexed Feet Seated Forward Fold – Pointed Toes

Welcome to Day 9 of Fitness Health Track’s Free 2 Week Challenge! Today’s focus will be on total body mobility for active recovery. Come on in! We know you’re probably sore, especially after doing some lower body work with Tasha for Day 8. That’s why we’ve put together this workout that’s full of mobility TLC for your muscles, joints, and ligaments. Rest and recovery days are essential for all workout programs. They allow you to refocus and regain the energy needed to repair muscle fibers. When planned appropriately, recovery days can feel just as engaging as a typical workout! Our workout is divided into upper and lower body work. These mobility circuits are sandwiched between a quick warm-up and cool down to prepare your body for movement and joint loading. Avoid the tendency to skip these important sections as this increases your risk for injury. Are you new to mobility work? All are welcome here, and there’s always something new to learn about your body and how it moves. If you’re interested in more, check out my Trainer Series, Move with Kayla, or our 2-Week Mobility Challenge. Good luck, and we’ll see you inside! Printed Workout Warm Up • Toe touch circles • Standing side bend • Thoracic rotation • Over/unders • Forward lunge with overhead reach (alt) Upper Body Mobility Circuit 1 • Open book • Bird dog • Dive bomber • Half kneel thoracic sidebend *Water Break* Spine/Lower Body Mobility Circuit 2 • Runner lunge (alt) • Runner lunge + windmill arm • Scorpion • Scorpion sequence • Squat to hamstring reach • High plank > Leg extension with rotation • Deep side lunge > Thoracic rotation *Water Break* Stretching/Cool Down Circuit  • Lower trunk rotations • Hamstring stretch • Piriformis • Upward dog • Cat/Cow • Shoulder retraction • Seated leg swing

Welcome to Day 3 of Fitness Health Track’s Free 2 Week Challenge! If you’re on the lookout for a moderate-intensity workout that will leave you feeling better than you started, you’re in the right place! This routine combines low-impact cardio moves with mobility intermissions to both elevate your heart rate and mobilize your joints from a warmed-up place. This is an active recovery workout that can be tailored to many fitness levels with various modifications and progressions offered throughout. While this is a level 2 workout, don’t shy away if you’re looking for a little something more. I selected the exercises based on their ability to scale up or down. As always, simple adjustments make all the difference in your perceived exertion. Workout Snapshot: • 2 Low-impact Cardio Segments — 10 minutes each • 2 Mobility Segments — 3-5 minutes each • Modifications and progressions offered • 2 Water breaks included • Equipment: Bodyweight only with optional mat for floor exercises There is no official warm-up as we’ll be diving right into some gentle cardio as an appropriate starting place. You’re also welcome to add an extended warm-up if you’d like. Our 2 low-impact cardio segments are mentally to gently increase your heart rate and incorporate many muscle groups without having to leave the ground. Each circuit is 10 minutes in length and contains 5 exercises completed for 2 rounds of 50 seconds on / 10 seconds off. We’ll be moving in many different planes of motion with modifications and progressions offered to fit your needs! Within this workout are two mobility sections. The first is 3 minutes in length and comes right after you’ve been warmed up from the first cardio segment, making your muscles warm and ready for mobility work. The second mobility segment is 5 minutes long and serves as a lengthier cooldown targeting the total body and leaving you with a revitalized feeling. A note on modifications/progressions: As a rule of thumb, you can progress any of these exercises by increasing your speed, adding light hand weights where possible, or performing a high-impact version of the move. Likewise, modify by slowing down the movement and/or reducing range of motion. I have no doubt you’ll leave this workout feeling fresh and energized in your body. Get ready to show your heart and muscles some love and be sure to thank yourself for showing up! Which mobility exercise did you need most today? Let me know how you feel in the comments below! Workout Cardio Segment 1 (10:00) — 5 Exercises, 2 rounds, 50 sec on / 10 sec off March in Place Butt Kicker + Row High Reach + Stepback + Tapdown, alternating Wide Squat + Opposite Toe Reach, alternating Reverse Lunge Chop, alternating WATER BREAK Mobility Intermission (3:00) — 4 Exercises; 45 sec each, back to back HS Stretch + Deep Squat Rocks Down Dog + Spider Lunge, alternating Quadruped Thoracic Rotation + Kneeling Shoulder Stretch (last 10 sec) – R Quadruped Thoracic Rotation + Kneeling Shoulder Stretch (last 10 sec) – L Cardio Segment 2 (10:00) — 5 Exercises, 2 rounds, 50 sec on / 10 sec off Side Lunge to Single Leg Balance, switch halfway Lateral Shuffle with Curtsy Tapdown 3-Way Jabs, alternating Skiier Swing + Calf Raise Low-Impact Star Jacks WATER BREAK Mobility Cooldown (~5:00) — 40 sec each Hip Flexor + Hamstring Stretch – R Hip Flexor + Hamstring Stretch – R Cat/Cow Adductor Rockback + Side Reach – R Adductor Rockback + Side Reach – R 90/90 Stretch with Forward Lean Torso Rotation + Open Book – R Torso Rotation + Open Book – L

Welcome to Day 1 of Fitness Health Track’s Free 2 Week Challenge! Build strength and stamina in the lower body with these fast-paced all-standing Tabata intervals! Aside from our built-in warm-up, the workout will feel like a blend of cluster strength training and HIIT cardio for your lower half as we complete 3 intervals of each exercise. Equipment: 1 set of medium to heavy dumbbells (I am using 15 lbs) For ease due to the short transitions, I am choosing one dumbbell to use for all strength exercises. If you’re able and prefer to, you can switch out weights for the exercises as needed. During the strength training exercises, focus on slow controlled movement and mentally visualize what muscles are activated. During the bodyweight cardio exercises, focus on picking up the pace while maintaining control and proper form. We will need to be versatile in switching between these two! Difficulty & Modifications Explained: This workout is rated a 3 in difficulty due to frequent rest intervals and modifications shared. Further adjust your difficulty based on the weights used and your pacing on the cardio intervals. Enjoy the dynamic blend of strength and cardio in this routine! That, along with the quick intervals makes this routine an encouraging start to this free 2 week challenge. I look forward to reading your comments below! xxErica Warm-Up (Built-In to Workout): 9 exercises, 20 seconds active / 10 seconds rest (4.5 minutes) (during rests can jog in place or continue the exercise) Alt Toe Touch Squat + Forward Fold Reverse Point + Knee Drive (One Side) Reverse Point + Knee Drive (Other Side) Wide Squats Kettlebell Swing Rev. Lunge + Rev. Leg Lift (One Side) Rev. Lunge + Rev. Leg Lift (Other Side) Shallow Skaters Lower Body Strength with HIIT Cardio: 12 exercises x3 each, 20 seconds active / 10 seconds rest (18 minutes) Narrow Squat (2 x 15 lbs) Narrow Squat + Narrow Squat Jump mod = calf raise Rev. Lunge + Rev. Leg Lift (One Side) (2 x 15 lbs) mod = tap toe down Rev. Lunge + Rev. Leg Lift (Other Side) (2 x 15 lbs) mod = tap toe down Wide Squat + Pulse (1 x 15 lbs) mod = no pulse Kettlebell (Dumbbell) Swing (1 x 15 lbs) **Water Break** Curtsy Lunges (One Side) (2 x 15 lbs) Curtsy Lunges (Other Side) (2 x 15 lbs) Skaters mod = step and/or touch back foot down SLDL (One Side) (1 x 15 lbs) mod = assisted or lower ROM SLDL (Other Side) (1 x 15 lbs) mod = assisted or lower ROM Squat + Alt Knee Drive **Water Break** Cool Down: 9 exercises, 30 seconds each (4.5 minutes) Quad Stretch (One Side) Quad Stretch (Other Side) Inner Thigh Stretch Hamstring Stretch (One Side) Hamstring Stretch (Other Side) Hip Flexor Stretch (One Side) Hip Flexor Stretch (Other Side) Glute Stretch (One Side) Glute Stretch (Other Side) Pounds to Kilograms lbs = kg 3 = 1.3 5 = 2.2 6 = 2.7 9 = 4.1 10 = 4.5 12 = 5.4 15 = 6.8 18 = 8.1 20 = 9 21 = 9.5 24 = 10.8 25 = 11.3 30 = 13.6

Hey Fitness Health Track Family! Welcome to Day 4 of the 5-Day FB Strong Challenge! Today, I want to challenge you with this fun upper body compound strength set workout! This workout will push your upper body enough and is perfect for all levels. Compound sets are typically two exercises done back to back, but with this workout, there is a twist. I added a third exercise at the end of the circuit to add more to that muscle group. We will target each part of the upper body with 40-second sets of each exercise back-to-back and then rest for 30 seconds for a total of two sets each. First, we will focus on the chest, starting with floor presses and then transitioning quickly into chest flys and finishing with a crush press. After our two sets of chest exercises, we will move on to the back, starting with bent-over rows, transitioning to reverse flies, and finishing with the yates row. Our following two sets will target the arms, primarily the triceps and biceps. For our tricep sets, we only need one dumbbell. We will start sets with a close-grip single dumbbell press, moving into a single dumbbell skull crusher, and then transitioning to overhead tricep extensions. (Your triceps will be burning, lol.) Our next set is one of my favorite ways to train biceps. We will be using isometrics to push our biceps here. Our first exercise is what I like to call single-arm iso curls; we’ll do each arm separately with those before finishing out with standard bicep curls. This combination always works with my biceps! In our final set, we will focus on our shoulders. We will begin working with the standard shoulder press, moving into our upright rows, and finishing the set with the rear delt row targeting those small delt muscles — making this the perfect way to end this upper body workout. For this workout, I recommend at least two pairs of dumbbells. I am using 20 lb and 30 lb dumbbells in this workout. Make sure you can maintain good form with the weight you choose. If it’s too easy, you may have to increase your weight; if you are tiring too quickly, you should lower your weight. For the final exercise in the workout, the rear delt row, I recommend using lighter dumbbells because this is a smaller muscle and does not require much to work it. Essential tips for this workout: • Our sets are only 40 seconds, so we are going for reps for each round. You want to lift at a faster tempo. • Keep your dumbbells close by; we have quick transitions between each exercise and want to minimize the time lost between each set. • When I perform the shoulder press, I will be doing it from my knees. You can remain standing if you like. Note that today’s workout is part of our Free 5-Day Workout Challenge, but can also be enjoyed as a standalone routine. 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 Structure: Warm-up: 2 Rounds 30 seconds each / no rest ( 5 Minutes) Trunk Rotations Shoulder Taps Prone Press Shoulder Rolls Jumping Jacks Set #1 Chest Focus – 2 sets 40 seconds each (5:00 minutes) Dumbbell Floor Press Chest Fly Crush Press Set #2 Back Focus – 2 sets 40 seconds each (5:00 minutes) Bent Over Row (Neutral Grip) Reverse Fly Yates Row Set #3 Tricep Focus – 2 sets 40 seconds each (5:00 minutes) Close Grip Dumbbell Press 1 Dumbbell Skull Crusher Overhead Tricep Extension Set #4 Bicep Focus – 2 sets 40 seconds each (5:00 minutes) Iso Curl (L) Iso Curl (R) Standard Bicep Curl Set #5 Shoulder Focus – 2 sets 40 seconds each (5:00 minutes) Shoulder Press Upright Row Rear Delt Row Cool down: 1 round for 30 seconds each (4:30 seconds) Childs Pose Forearm Stretch Thread the needle Chest Opener Tricep Stretch Cross Body Stretch

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!