CHAARG FitPlan | Week Two Sweat Seshes

Welcome to Week Two of the CHAARG FitPlan! We are so excited to continue crushing the sweat seshes with you + be alongside you in your journey.

Don’t forget to follow the #CHAARGFITPLAN hashtag on insta for constant motivation + share your own FitPlan journey with the CHAARG community. Can’t wait to see your posts!

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

This sweat sesh incorporates 4 different Pyramids.

Pyramid Format Example = 

**Rest 0-10 sec in between *sets* in pyramid if you’d like!

Superset [COMPLETE AFTER EACH PYRAMID!]:
30 sec Jumping Jacks + 30 sec Horizontal Jacks + 30 sec Bicycle Crunches + 30 sec Side Plank ((each side!)) + 30 sec Rest

Pyramid 1:
10 Double DB Swings + 1 Lateral Raises

Complete Superset [above]

Pyramid 2:
10 Push Ups ((Bonus — Up//Downs instead of Push Ups! Make sure to do each lead arm!)) + 1 Superman

Complete Superset [above]

Pyramid 3:
10 Single Arm Oblique Swing + 1 Upright Row

Complete Superset [above]

Pyramid 4:
10 Wide Bicep Curls + 1 Overhead Tricep Press

INSTA CHALLENGE

Hydrate all day long today! Grab your favorite reusable water bottle + get hydrated!

DAILY MANTRA

I am capable of conquering what I set my mind to.

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

SWEAT SESH

**No access to a stair stepper? Complete the version on real stairs + go easy vs hard!

2X — 3 Min Easy [70 floors/hr], 2 Min Hard [100 floors/hr]
5X— 30 Sec Easy [70 floors/hr], 30 Sec Hard [100+ floors/hr]
2X — 2 Min Easy [70 floors/hr], 3 Min Hard [90 floors/hr]

INSTA CHALLENGE

Happy #TrainingTuesday! Start your day off right today + complete your sweat sesh bright + early in the AM! Join the #6AMCREW or chase the sunrise this morning : )

DAILY MANTRA

Today, I will appreciate the small victories.

SWEAT SESH

4X — 10 Squats + 45 sec Rest
2X — 30 sec Squat Jumps + 20 sec Rest + 30 sec Squats + 20 sec Rest
4X — 10 Straight Leg Deadlift + 45 sec Rest
2X — 30 sec Squat Jumps + 20 sec Rest + 30 sec Squats + 20 sec Rest
4X — 10 DB Reverse Lunges + 45 sec Rest
2X — 30 sec Squat Jumps + 20 sec Rest + 30 sec Squats + 20 sec Rest
4X — 10 DB Lateral Lunges + 45 sec Rest + 25 Mountain Climbers + 20 sec Rest

INSTA CHALLENGE

What’s in your gym bag? Share your gym bag essentials on instagram today! Our essentials? Our #WearCHAARGWedneday bolt hat to help that post-gym hair, a Larabar or RX Bar, + of course wireless earbuds to jam to the FitPlan playlist.

DAILY MANTRA

I will listen to my heart + trust my intuition.

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

SWEAT SESH

3 Min Jog Warm Up

10 Min Sweat Interval 1:
30 sec Crunches
45 sec Boat Pose Alternating
60 sec Plank
45 sec Plank Toe Taps
30 sec Yoga Crunches

10X — 30 Sec Sprint, 30 Sec Walk
3 Min Jog [Active Recovery]

10 Min Sweat Interval 2:
30 sec Crunches
45 sec Boat Pose Alternating
60 sec Plank
45 sec Plank Toe Taps
30 sec Yoga Crunches

5X — 1 Min Sprint, 30 Sec Walk
2 Min Jog Cool Down

10 Min Sweat Interval 3:
30 sec Crunches
45 sec Boat Pose Alternating
60 sec Plank
45 sec Plank Toe Taps
30 sec Yoga Crunches

INSTA CHALLENGE

Fuel up today! Spend some extra time making your favorite breakfast + start the day off with some yummy #CHAARGEATS.

DAILY MANTRA

Today I will give myself love + encouragement.

SWEAT SESH

Complete 2X 

2x — 30 sec Criss Cross Jumps + 10 sec Rest
2x — 30 sec Mountain Climbers + 10 sec Rest

12 Squat Press
12 Step Ups 
10 Squat Jumps 
10 In + Outs

2x — 30 sec Wall Sit + 10 sec Rest
2x — 30 sec Horizontal Jacks + 10 sec Rest

12 Bicep Curls
12 Plank Rows
10 Lay Down Push Ups
10 Spider Planks

2x — 30 sec Plank + 10 sec Rest
2x — 30 sec Jumping Jacks + 10 sec Rest

12 Single Leg Curtsy Lunges
12 Burpee//Front Swing
10 Donkey Kicks with DB
10 Booty Boosts

2x — 30 sec Boat Pose + 10 sec Rest
2x — 30 sec Leg Lifts + 10 sec Rest

1 Minute Rest

INSTA CHALLENGE

Get into a minimalist mindset today! Go through your closet + choose some items that no longer serve you. Decide the best place for them to go — rehome them to a friend, give to a donation center, or recycle them! Check out these tips for decluttering your home!

DAILY MANTRA

I am enough.

Songs to sweat to

SHARE ON INSTA WITH #CHAARGFITPLAN