CHAARG FitPlan | Week One Sweat Seshes

Welcome to the CHAARG FitPlan! We can’t wait to take on the next five weeks with you. The Fall FitPlan provides an incredible community — both on your campus + virtually across the country. Embrace it + soak it all in!

Don’t forget to join the Facebook Group if you haven’t yet + follow the #CHAARGFITPLAN hashtag on insta for constant motivation. You could even start a #6AMCREW on your campus. Let’s do this!

SWEAT SESH REMINDERS…

  • 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.
  • Listen to your body! Need a rest day? Take one! You can ALWAYS save the workouts for later!
  • 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.
  • MWF = Weight Training Days! If you don’t have access to a gym or want to complete the workout at home, we have modifications that do not require machines!
  • T + TH = Suggested cardio days! Use these days to complete the Cardio Workout, 10 Minute Sweat ((or both!)), or take a rest day.
  • Use your best judgement for weights to use! We recommend using 5-12LB dumbbells.
  • For exercises that are one sided… one rep = both sides!

Let’s sweat!

SWEAT SESH

4X — 30 sec Horizontal Jacks + 15 sec Rest
3X — 12 Bicep Curl + Press + 30 sec Rest
2X — 30 sec Forearm Plank ((turn it up — rock back + forth)) + 15 sec Rest

30-60 sec Rest

4X — 30 sec Mountain Climbers + 15 sec Rest
3X — 12 Upright Row + 30 sec Rest
2X — 30 sec Side Plank ((turn it up — Hip Dip or pulse)) + 15 sec Rest

30-60 sec Rest

4X — 30 sec Jumping Jack + 15 sec Rest
3X — 12 Lateral Arm Raise + 30 sec Rest
2X — 30 sec Side Plank ((turn it up — Hip Dip or pulse)) + 15 sec Rest

30-60 sec Rest

4X — 30 sec Up Down Planks + 15 sec Rest
3X — 12 Overhead Tricep Extension
2X — 30 sec Supermans ((turn it up — pulse instead of dropping down to the ground!)) + 15 sec Rest

30-60 sec Rest

4X — 30 sec Burpees + 15 sec Rest
3X — 12 Double DB Swings
2X — 30 sec Plank ((turn it up — complete burpees again, instead of a plank)) + 15 sec Rest

INSTA CHALLENGE

Introduce yourself to the CHAARG Community <3 Share 5 things about yourself on Instagram with a sweaty selfie or a pic of you doing something you love!

DAILY MANTRA

Today, I will rise to any challenge with confidence.

Use today to take a rest day, train on your own, or complete our recommended Cardio Sweat Sesh ((below)), 10 Minute Sweat, or BOTH! 

SWEAT SESH

*This sweat sesh requires a stationary bike, however if you don’t have access to a bike, complete the running version below!

5 Min — Easy Warm-up [Low Resistance]
5X — 1 Min Easy, 2 Min Hard [Med Resistance]
10X — 30 Sec Easy, 30 Sec Sprint [Med Resistance]
3X — 1 Min Easy, 1 Min Hard [High Resistance]
4 Min — Cool Down [Easy pedals, light resistance]

Running Version:

5 Min — Easy Warm-up [Walk//Jog]
5X — 1 Min Easy [Jog], 2 Min Hard [Run]
10X — 30 Sec Easy [Jog], 30 Sec Sprint
3X — 1 Min Easy [Jog], 1 Min Hard [Run]
4 Min  Cool Down [Walk//Jog]

INSTA CHALLENGE

Prioritize some self care today! Spend some time with your journal or cozy up with your favorite show + some tea ++ make yourself the priority today.

DAILY MANTRA

Today, I will free myself for the expectations of others.

SWEAT SESH

INSTA CHALLENGE

It’s #WearCHAARGWednesday! Show off your CHAARG Gear today or post a sweaty selfie throwing the bolt during your sweat sesh!

DAILY MANTRA

I will bring positivity to others today.

Use today to take a rest day, train on your own, or complete our recommended Cardio Sweat Sesh ((below)), 10 Minute Sweat, or BOTH! 

SWEAT SESH

3X — 1 Min Sprint, 1 min Left Side Shuffle, 2 Min Jog, 1 Min Walk
3X — 1 Min Sprint, 1 min Backwards Jog, 2 Min Jog, 1 Min Walk
3X — 1 Min Sprint, 1 min Right Side Shuffle, 2 Min Jog, 1 Min Walk
3X — 1 Min Sprint, 1 min Backwards Jog, 2 Min Jog, 1 Min Walk

Want to turn this sweat sesh up a notch? Complete this 10 Minute Sweat as bonus burn!

Complete 4X
25 Crunches
20 Mountain Climbers
15 Burpees
10 Up//Down Planks
5 Squat Jumps

INSTA CHALLENGE

Today is Body Positivity day! Share your favorite three things about yourself + be proud of your beautiful self!

DAILY MANTRA

I will accept what the universe gives me.

SWEAT SESH

2X — 15 Double DB Swings + 15 sec Rest
2X — 30 sec Booty Boost Hold + 30 sec Booty Boost Pulse + 15 sec Rest
3X — 10 DB Leg Lift + 15 sec Rest
2X — 10 Push Ups + 15 sec Rest

30-60 sec Rest

2X — 15 Russian Twists ((turn it up — complete with DB!)) + 15 sec Rest
2X — 30 sec Boat Pose + 30 sec Boat Pose Alternating + 15 sec Rest
3X — 10 Squat Press + 15 sec Rest
2X — 10 Overhead Tricep Extension + 15 sec Rest

30-60 sec Rest

2X — 15 DB Jack Knives + 15 sec Rest
2X — 30 sec Plank + 30 sec Plank Rocking Back + Forth + 15 sec Rest
3X — 10 DB Lunges* + 15 sec Rest
2X — 10 Push Ups + 15 sec Rest

*Lunges:

30-60 sec Rest

2X — 15 DB Dead Burpees + 15 sec Rest
2X — 30 sec Cobra Pose + 30 sec Cobra Pose Pulses + 15 sec Rest
3X — 10 Row + Curl + Press + 15 sec Rest
2X — 10 Overhead Tricep Press + 15 sec Rest

INSTA CHALLENGE

Fit Friend Friday?! Grab a friend + complete today’s sweat sesh together.

DAILY MANTRA

I will be the energy I want to attract.

Songs to sweat to

SHARE ON INSTA WITH #CHAARGFITPLAN