CHAARG FitPlan | Week Four Sweat Seshes

Happy Week Four! Over half way done the FitPlan, can you believe it?!

Can’t wait to see you push through this week strong + continue sharing your posts using #CHAARGFITPLAN hashtag on insta. You got 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

Complete 2X

15 Bicep Curls
10 Lateral Raises
20 Overhead Tricep Press
10 Up//Downs
15 DB Swings

30 sec Flutter Kick + 10 sec Rest + 30 sec Scissor Kick + 10 sec Rest + 30 sec Leg Lifts

30-60 sec Rest

15 Bicep Curl + Press
10 Front Raises
20 Standing Tricep Kickbacks
10 Laydown Push Ups
15 Double DB Swings

30 sec* Flutter Kick + 10 sec Rest + 30 sec Scissor Kick + 10 sec Rest + 30 sec Leg Lifts

30-60 sec Rest

15 Row + Curl + Press
10 DB Flys
20 Skullcrushers
10 Laydown Push Ups
15 DB Burpee Swings

30 sec* Flutter Kick + 10 sec Rest + 30 sec Scissor Kick + 10 sec Rest + 30 sec Leg Lifts

30-60 sec Rest

INSTA CHALLENGE

Beat the Monday blues with a great playlist! Share your top three songs to sweat to : )

DAILY MANTRA

I am worthy of love + acceptance.

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

Let’s hop on that treadmill + get our HIIT on!

Feel free to modify this workout + decrease the speed if needed by 1.0-2.0 MPH during the 8 minute HIIT sections! : )

0-2 MIN — 4 MPH
2-10 MIN — 6 MPH + 8 MPH, alternate every 2 minutes
10-11 MIN — 4 MPH
11-12 MIN — 1.5 MPH, walking lunges on the treadmill
12-13 MIN — 4 MPH
13-14 MIN — AFAP! [as fast as possible!]
14-16 MIN — 4 MPH
16-24 MIN — 6 MPH + 8.5 MPH, alternate every 90 seconds
24-25 MIN — 4 MPH
25-26 MIN — 3 MPH, side shuffle left
26-27 MIN — 3 MPH, side shuffle right
27-28 MIN — 4 MPH
28-29 MIN — AFAP!
29-31 MIN — 4 MPH
31-39 MIN — 6 MPH + 9 MPH, alternate every 1 minute
39-40 MIN — 4 MPH
40-42 MIN — 4 MPH, jog backwards
42-43 MIN — 4 MPH
43-44 MIN — AFAP!

INSTA CHALLENGE

Try a new sweat sesh today! Whether it’s a new yoga class you’ve never been to or heading to the Rec Center pool — step out of your comfort zone!

DAILY MANTRA

I deserve to love and to be loved.

SWEAT SESH

3X — 15 Squat Press + 10 Squat Jumps + 30 sec Rest
3X — 10 Lateral Lunges + 20 Speed Skaters
3X — 15 Goblet Squats + 1 minute Wall Sit
3X — 10 Single Leg Deadlifts + 20 Airplane Leg Pulses ((hands at heart))
3X — 15 Jiva Squats + 10 Leg Raises ((hold weight in front of you))
3X — 10 DB Donkey Kicks + 1 min Plank

INSTA CHALLENGE

Invite someone you want to get to know better to hang out! Grab coffee, go on a run, etc.

DAILY MANTRA

I am #inCHAARG of how I see myself.

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

5X —  30 sec Sprint, 30 sec Run, 30 sec Jog, 30 sec Walk
3X — 2 min Jog, 1 min Run [increase speed by 1-1.5 points]
5X — 3 min at 12% Incline Walk, 2 min at 4% Incline Jog

Turn It Up — Complete This 10 Minute Sweat!
30 sec Lay Down Push Ups + 30 sec Downward Dog Push Ups  + 15 sec Rest
45 sec Bridge Hold + 45 sec Booty Boosts + 15 sec Rest
60 sec Low to High Boat Pose + 15 sec Rest
45 sec Bridge Hold + 45 sec Booty Boosts + 15 sec Rest
30 sec Leg Lifts + 30 sec Flutter Kicks

INSTA CHALLENGE

It’s time to get creative in the kitchen — try a new recipe + snap a pic of the finished product [+ the recipe] + post it on insta!

DAILY MANTRA

I will stand up for myself and others.

SWEAT SESH

This workout incorporates a *Tabata Format* — aka 40 sec on + 20 sec off for each exercise!

2X — 40 sec Bicep Curls + 20 sec Rest + 40 sec Wide Arm Bicep Curls + 20 sec Rest
2X — 40 sec Laydown Pushups + 20 sec Rest + 40 sec Horizontal Jacks + 20 sec Rest

3X — 40 sec Double Arm DB Swing + 20 sec Rest + 40 sec DB Swing + 20 sec Rest
3X —  40 sec Squat Press + 20 sec Rest + 40 sec Goblet Squats + 20 sec Rest

2X — 40 sec Flutter Kicks + 20 sec Rest + 40 sec Booty Boosts + 20 sec Rest
2X — 40 sec Leg Lifts + 20 sec Rest + 40 sec DB Russian Twists  + 20 sec Rest

3X — 40 sec DB Curtsy Lunges + 20 sec Rest + 40 sec DB Burpees + 20 sec Rest
3X — 40 sec Donkey Kicks with DB [Right]  + 20 sec Rest + 40 sec Donkey Kicks with DB [Left]  + 20 sec Rest

INSTA CHALLENGE

Go on a solo date today! Grab coffee, head out to dinner, or go on a walk in the park. Take time to appreciate you today + spend some quality time with yourself!

DAILY MANTRA

I will celebrate my imperfections + give them kindness.

Songs to sweat to

SHARE ON INSTA WITH #CHAARGFITPLAN