CHAARG Bootycamp — Week One

Welcome to Week 1 of the #CHAARGBOOTYCAMP! We’re so excited for the next five weeks + we hope you are too ; ). Dive in + crush these workouts, complete the daily challenges [don’t forget to use #CHAARGBOOTYCAMP!]. You’ve got this!

Let’s sweat!

Sweat Sesh:

45 sec Plank + 10 Upright Rows
45 sec Side Plank L + 10 Bicep Curls
45 sec Side Plank R + 10 Single Arm Shoulder Press
45 sec Horizontal Jacks + 10 Tricep Dips
45 sec Plank Toe Taps + 10 Double Arm DB Swings
45 sec Forearm Plank + 10 Row, Curl, Press

1 min Rest

45 sec Jumping Jacks + 12 Upright Rows
45 sec High Knees + 12 Bicep Curls
45 sec Jumping Jacks + 12 Single Arm Shoulder Press
45 sec High Knees + 12 Tricep Dips
45 sec Jumping Jacks + 12 Double Arm DB Swings
45 sec High Knees + 12 Row, Curl, Press

1 min Rest

45 sec Mountain Climbers + 15 Upright Rows
45 sec Criss Cross Jumps + 15 Bicep Curls
45 sec Mountain Climbers + 15 Single Arm Shoulder Press
45 sec Criss Cross Jumps + 15 Tricep Dips
45 sec Mountain Climbers + 15 Double Arm DB Swings
45 sec Criss Cross Jumps + 15 Row, Curl, Press

TURN IT UPcomplete this circuit at the end! 20 Upright Rows, 20 Bicep Curls, 20 Single Arm Shoulder Press, 20 Tricep Dips, 20 Double Arm DB Swings, 20 Row, Curl, Press
TONE IT DOWN — Instead of 45 sec Cardio… 20 sec Cardio + 10 sec Rest + 20 sec Cardio : )

Insta challenge:

Share your #FitGoals for this FitPlan!

Daily Inspo:

There are two things you can control: attitude + effort.

Sweat Sesh:

WORKOUT NOTES
— 20 seconds work, 10 seconds rest
— Alternate between 2 exercises for 4 minutes total [aka, you will complete each exercise 4 times]
— 1 min rest between rounds

ROUND 1 [4 MIN]:
Plank Jacks
Jumping Jacks

1 min rest

ROUND 2 [4 MIN]:
Tricep Dips
Mountain Climbers

1 min rest

ROUND 3 [4 MIN]:
Burpees
Plank Shoulder Taps

1 min rest

ROUND 4 [4 MIN]:
In + Out Jumps
Flutter Kicks

1 min rest

ROUND 5 [4 MIN]:
Push-Ups
High-Knees

1 min rest

ROUND 6 [4 MIN]:
Squat Jumps
Plank Hip Dips

Insta challenge:

Share your favorite self-care practice!

Daily Inspo:

I am working to be the best version of myself.

Sweat Sesh:

COMPLETE 3X
12 Single Leg Deadlifts
15 Bodyweight Squats
12 DB Step Ups
15 In + Outs
12 DB Lateral Lunges
15 Squat Jumps
12 DB Curtsy Lunges
15 Speed Skaters
12 Goblet Squats
1 min Wall Sit
90 sec Rest

TURN IT UP — 2X15 for each cardio move [Squats, In + Outs, Squat Jumps, + Speed Skaters!]
TONE IT DOWN — Complete 2X

Insta challenge:

Post one of your favorite memories from last summer : )

Daily Inspo:

Everything I love today, I once feared. Every. Single. Thing.

Thursday = Rest Day!

Set aside self-care time today! Need some inspo? Check out our self-care guide here!

Insta challenge:

What’s on your summer bucket list?

Daily Inspo:

I will be present today.

Sweat Sesh:

Insta challenge:

Share your favorite summer song or playlist! Be sure to follow CHAARG on Spotify for our Bootycamp playlist ; )  

Daily Inspo:

Every day of our lives, we are on the verge of making those slight changes that would make all the difference.

Sweat Sesh:

0 – 0.2 mile — Walk//Slow Jog
0.2 – 0.5 mile — Run
0.5 – 0.7 mile — SPRINT!
0.7 – 0.8 mile — Walk//Slow Jog
0.8 – 1.0 mile — Run
1 – 1.2 mile — SPRINT!
1.2 – 1.3 mile — Run
1.3 – 1.4 mile — Walk//Slow Jog
1.4 – 1.6 mile — SPRINT!
1.6 – 2.0 mile — Run
2.0 – 2.2 mile — Walk//Slow Jog
2.2 – 2.5 mile — SPRINT!
2.5 – 2.7 mile — Walk//Slow Jog
2.7 – 3.0 mile — Run
3.0 – 3.1 mile — SPRINT!

Insta challenge:

Weekend Reflection: What motivates you on days you don’t want to work out?

Daily Inspo:

Today, I will love myself for where I am. 

SWEAT SESH REMINDERS…

Workouts + Modifications

1] Turn It Up or Tone It Down: Find options + variations next to a few of the exercises in the workouts to make them a little more//less intense.

2] Listen to your body! Need a rest day? Take one! You can ALWAYS save the workouts for later!

3] If you skip//miss a sweat sesh, make a note of it + save it to complete on the weekend or at the end of the CHAARG FitPlan.

4] Use your best judgement for weights to use! We recommend using 5-12LB dumbbells.

5] For exercises that are one sided… one rep = both sides!

Weekly workout schedule

MWF = Weight Training Days! No gym required : )

TUESDAY = Tabata Tuesdays! All of your sweat seshes on Tuesdays will be tabata formats. Grab a timer + get ready to sweat!

THURSDAY = Suggested rest day! You’ll have a Weekend Warrior workout to complete over the weekend ; )

Songs to sweat to

Share with us on insta using #chaargbootycamp!