Workouts Library

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.

Forget dangerous, invasive plastic surgery and gaudy, awkward padded jeans and add this butt lifting workout routine to your regular exercise program. The glutes are of course a muscle; one that happens to respond especially well to toning exercises. If you want a bigger, fuller, lifted butt, the moves in this workout can make a big difference. As people age and/or become less physically active, the large glute muscle will loosen, which causes it to sag (because it is a large muscle with a great deal of mass). Because the glute muscles expand upward and outward when they are strengthened, you can easily (well, relatively easy; exercise is work!) reverse a sagging bottom and get a perky, round butt by training with the video above. In a sense, this video is a sort of natural Brazilian buttock lift without surgery. You should do these butt lifting exercises three to four times per week, giving your lower body a day of rest in between workouts (this “off” day for your legs can be a great time to turn the focus on toning the upper body). Aside from being able to make a serious impact on your body’s shape and curves, this workout also burns a high number of calories because of all of the large muscle groups that it engages. Doing this routine will target and tone the inner and outer thighs, hamstrings, quadriceps, calves, obliques, abdominals and lower back. It requires good balance, but even someone who lacks an excess of coordination can modify these exercises in order to find a version that will help to build their baseline agility. Remember, the most important thing to focus on while you are doing a movement is form; always choose the hardest version of an exercise that you can do with perfect form. Sacrificing form will make for a less effective workout, so make those details a priority. If you do this workout regularly (3 – 4 times a week), you should be able to tell a difference in your body composition as soon as two weeks after your first run-through. Keep at this calorie blasting bodyweight workout for a month and you will definitely notice a difference in your body tone and if you have incorporated healthy eating habits, likely a change in the number on the scale as well. Calories burned: Depending on weight, gender, existing fitness level, actual exertion levels, lean muscle mass, and other variables, this routine will burn between 280-380 calories.

Lower abs can be a difficult area to isolate and tone. Truthfully, you can’t actually isolate the lower or upper abdominals (the abs are actually just one panel), as the entire core works together to complete any movements involving your midsection. With that said, you can focus on a range of motion that targets the lower portion more than the upper portion; there are some exercises that are much more effective than others. Our 15 minute workout video has eight of the best exercises for lower abs, and you will do the entire thing twice through. Many of these are very advanced exercises that require a great deal of baseline core strength – if you need to, search Fitness Health Track’s library of free full length workout videos in order to find an abdominal routine that is more suitable for your abilities. In order to do this routine, you’re going to need a physioball and a suspension trainer system (or a roman chair, or straps). Exercises in this routine: Reverse Crunches Hanging Windmill Crunches Toe Touch Sit Ups Physioball Crunches Hanging Knee Tucks Jackknife Sit Ups Physioball Hyperextension Crunches Knee Tuck Sit Ups Calories burned in this Lower Ab Workout: Because this is a challenging, relatively high intensity workout (particularly for a core routine), it burns more calories than most abdominal training plans. We estimate that an individual who does this workout video as instructed will burn between 105 and 150 calories doing this routine. This number depends, of course, on variables such as weight, muscle mass, gender, and more. If you are trying to tone up this trouble zone with just exercises that target the area, keep in mind that it is impossible to spot reduce fat; cardio, total body strength, and diet are key. As you’ve probably heard 100 times before, “abs are made in the kitchen”. You’ve heard it 100 times because it’s accurate; it is really hard to get a flat, defined stomach without eating clean and within a calorie range that is not excess. If you have a body fat percentage that is too high, you are going to need to lower your amount of body fat before you can see those ab muscles start to show. Resistance training is key in lowering the amount of fat that you have on your body, and also in building lean muscle mass. Lean muscle mass has a benefit that is twofold; aside from having more aesthetic appeal, it also burns a higher amount of calories (even at rest) than that fat tissue does. Along with a healthy diet and resistance training, cardio is also essential to losing the fat that rests on top of your lower abdominals. Moderate intensity cardio is better than no cardio at all, but the best abdominal fat burner is going to be interval training. High intensity interval training in particular has been in the spotlight recently for being able to stoke up the body’s metabolism, even once your workout session is over.

Hey Fitness Blender 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

Our Advanced Plank Workout uses just your bodyweight in order to create a comprehensive challenge for all the muscles in your body. Planks are a great measure of core strength and endurance, but they go far beyond helping out with a flat stomach. Along with the rectus and transverse abdominis, this isometric exercise also engages the muscles of the back, glutes, erector spinae, pectorals, shoulders, glutes, tensor fasciae latae, and hamstrings (to name a few). The exact muscles used during these exercises depends on what variation you are doing. For example, this routine uses front, side, and supine planks in order to really exhaust all of those muscles. A lot of these variations use similar muscle groups from different angles, but some of them use muscle groups that are otherwise a little neglected in a traditional version. For example, the side versions will require a lot of work from your obliques. Some of the unique movements that you will see in this 10 minute Plank Workout video are also great for calling upon muscles that might otherwise be left out. There are many advanced plank exercises in this routine that should not be attempted unless you already have a good deal of core strength. Many of these moves also require that you are quite flexible, particularly in the lower body and specifically the hamstrings. This is a 10 minute routine with 8 different plank variations. You will do 10 repetitions for each exercise, repeating the reps on both sides of the body when applicable. In between each of the movements there is a ten second break where you will be shown a slow motion demo of the next exercise. The whole thing is pretty fast paced and challenging, so if you need to press pause at any point, feel free to do so and move at a pace that suits you. If you have only moderate core strength but want to have a stab at completing this video, you can always do the routine by doing as many repetitions as you can handle, just try and make sure that you do an even number on each side of the body so that you develop your strength evenly. Make sure that your muscles are nice and warm before jumping into this workout routine in order to avoid injury and muscle soreness. In fact, this particular workout goes really well sandwiched in between two bouts of cardio; 15-30 minutes before, and 10-20 minutes after (or vice versa). The ten minutes of this core routine burns roughly 80-110 calories for an 180 pound man, and 65-95 calories for a 130 lb woman. These numbers will vary wildly on a large number of variables, including weight, gender, lean muscle mass, and the exertion levels of the individual doing the workout. Do this routine 2-4 times a week to improve core strength, as well as overall flexibility and endurance, remembering to take extra days off if necessary to give sore muscles a chance to heal.

This is a fun routine for any body type that maximizes the time spent exercising because of all of the dynamic movements. Throughout this video, you wont do just a squat, or just a chest press. Instead, we combined the best exercises to get curves in order to make a total body routine that utilizes functional strength training to get fit and toned in minimal time. With that said, if you are naturally slender but don’t want to have a shapeless or straight up and down body frame, this Curvy Body Workout can help you to build an hourglass figure that has definition, shape, and curves in the places that you most want them. Workout Structure: There are 9 exercises in this 30 minute video. We do 14 repetitions of each, and three rounds through. In order to do this routine, you’re going to need some kind of weighted objects, dumbbells are preferable but water bottles are better than nothing. Exercises in this routine: Butterfly Bridge + Chest Press – This hybrid motion turns into a total body exercise that will build & firm the glutes and the pectoral muscles, which keep both muscles from succumbing to the dreaded sagging due to gravity. Kicking your knees outward during the bridge so that the soles of your shoes are actually pressed together more effectively targets the outer thigh & hits the glutes in a different way than the regular bridge does. Dumbbell Pullover – Two of the primary muscles worked during this exercise are the pecs and the latissimus dorsi (along with the obliques, triceps, and rhomboids to name a few). By engaging the pecs, you are again fighting back against gravity & sagging. Engaging the lats can create a more shapely upper body that makes your waist look smaller in contrast (which is actually a big component of the curvy body shape) Side to Side Lunge + Front Shoulder Raise – Glutes, inner, and outer thigh & shoulders are all working during this high calorie burner. Sumo Squat + Heel Raise & Overhead Press – Make your squats deep to really target those glutes. Don’t forget the overhead press at the top of the motion or the raising of the heels at the bottom of the squat. Reverse Fly – These predominately target the rhomboids and trapezius. This makes the list of exercises to get curves because of the way that it improves your posture, helping you to keep your shoulders back instead of them rounding forward, which can diminish and distort the look of curvature you already have. Crossover Lunge + Dumbbell Curl – Inner thigh, outer thigh, glutes, calves, your entire core, ankle and knee complexes, and biceps are the focus of this exercise. Straight Leg Dead Lift – Do this exercise properly and you will feel it in your glutes, especially as you come back up from the downward motion. This is a great exercise to get a rounder butt that is firm and shapely. Pilates Side Plank with Leg Raise – Because you hold a side plank during the leg raises, this targets your obliques as well as your outer thigh muscles (which is good for creating a smaller waist, which is conducive to looking more curvaceous overall). Push Up – Whether you do a full push up or a half one from your knees, this is a great exercise for targeting the pectorals using only bodyweight. How many calories does Fitness Health Track’s Curvy Body Workout burn? In the 30 minutes of this routine, you can burn between 210 and 350 calories, depending on your height, weight, gender, muscle mass, and more.

Welcome to Day 5 of our Free 5-Day Workout Challenge! This strength routine targets all the major muscles in your lower body and has an added Pilates core finisher at the end to make this a great routine to help you get your 2023 off to a fantastic start.  ** Workout Highlights ** • 42 minutes, 3/5 difficulty • 2 rounds of lower body strength • repeat each exercise twice • 40 seconds on // 15 seconds off • Pilates core finisher • no repeats • 30 seconds on // 10 seconds off • Warm-up, cool-down, and modifications included • Two water breaks This 42-minute workout has a 6-minute warm-up and cool-down. We have two lower body strength sections of 9 minutes each that are separated by water breaks. Each lower body section has five exercises that we will repeat twice. We will work for 40 seconds and then rest for 15 seconds. Then we roll into the Pilates core finisher, about 5 minutes long (30 seconds on // 10 seconds off), before cooling down with lower body stretches. The weights I used in this routine varied between 10 and 30 pounds (4.54 and 13.61 kg). I only mention my weights as a reference for you and not as a guideline.  Choose the weights that feel right for you based on the level of difficulty you want. You can make this routine a 2/5 or a 5/5 based on your chosen weights. The weights I used made this routine a level 3/5 difficulty. Please select a weight that is challenging but also allows you to move through a full range of motion with proper form and technique. Since there is a short Pilates portion, I want to mention the “rib-to-hip connection.” Engage your abdominals to bring your ribs closer to your hips or pelvis without rounding or arching your spine. When the ribs and hips are “connected,” you are in a neutral spine position. Keep your spine straight, chest up, and rib cage down. This may feel awkward and like your body is working in opposition, but that is normal. So, take your time; practice makes perfect! Note: This workout is part of our Free 5-Day Workout Challenge, but it can also be enjoyed as a standalone routine. Enjoying these workouts? Keep the momentum going with our new 4-Week FB Strong Round 3 program to gain strength and feel great.  The Workout Warm-Up 35 seconds each (6 minutes) • Boxer Shuffle • Hamstring Scoops • Lateral Lunge • Trunk Rotations w Knee • Leg Swings – R • Leg Swings – L • Squats • Cross Ankle Slaps • Quick Hamstring Curls • Jumping Jacks Workout I included the weight I used as a reference only. Lower Body Strength Round 1 40 seconds on // 15 seconds off (9 minutes) Repeat each exercise twice (back-to-back) • L>R Deadlift (20 lbs, 9.07 kg) • R>L Deadlift (20 lbs, 9.07 kg) • Sumo Squat (20 lbs, 9.07 kg) • Calf Raises (parallel) (10 lbs., 4.54 kg) • Wall Sit (10 lbs., 4.54 kg) **Water Break** Lower Body Strength Round 2 40 seconds on // 15 seconds off (9 minutes) Repeat each exercise twice (back-to-back) • Goblet Squat (20 lbs, 9.07 kg) • Reverse Lunge – R (10 lbs., 4.54 kg) • Reverse Lunge – L (10 lbs., 4.54 kg) • Calf Raises (turn out) (10 lbs., 4.54 kg) • Deadlifts (30 lbs, 13.61 kg) ** Water Break** Pilates Core Finisher 30 seconds on // 10 seconds off (5 minutes) One time each • Bear Position • Diamond Toe Taps + Static Curl Up • Side Oblique Crunch – L • Side Oblique Crunch – R • Diamond Roll-Ups • Fallen Triangle Hip Dips – R • Fallen Triangle Hip Dips – L • Boat Pose Cool-Down 35 seconds each (6 minutes) • Adductors – R • Adductors – L • Quads – R • Quads – L • Hamstring – R • Hamstring – L • Hip Flexor – R • Hip Flexor – L • Piriformis – R • Piriformis – L • Seated Forward Flexion Thank you for working out with me! I hope you are enjoying this wokout challenge.  Happy Exercising!