INDUSTRIOUS FITNESS CHALLENGE
We’re so excited for the next six weeks + we hope you are too ; ). Dive in + crush these workouts listed week by week in the dropdowns below. You’ve got this!
WEEK ONE
Benchmark
*We know that *technically* the Industrious Winter Studio starts tomorrow; but we wanted to give you a Benchmark workout so you can gauge your progress throughout the plan! You’ll be completing this workout 3x throughout the plan so you can see your progress.
Record how many of each exercise you can complete in the allotted time. You should be going all-out, as fast as possible! Take a 20-30 second break after each exercise to reset before starting the next one.
Warm Up: 2X
30 sec Jumping Jacks
30 sec Mountain Climbers
30 sec Forearm Plank
30 sec Booty Boosts
Benchmark:
1 Minute Push-Ups: ___ Completed // 20-30 sec rest
1 Minute Bodyweight Squats: __ Completed // 20-30 sec rest
1 Minute Sit Ups: ___ Completed // 20-30 sec rest
1 Minute Mountain Climbers: ___ Completed // 20-30 sec rest
1 Minute Curl + Press (w/ DBs): __ Completed // 20-30 sec rest
1 Minute Reverse Lunges (w/ DBs): __ Completed // 20-30 sec rest
1 Minute Jumping Jacks: __ Completed // 20-30 sec rest
Max Forearm Plank Hold: __ Time // 20-30 sec rest
Ski Sweat
Warm Up: 2X
30 sec Jumping Jacks
30 sec Bodyweight Squats
30 sec Bodyweight Forward Lunges (each side)
30 sec Sun A Salutation
30 sec Forearm Plank Hold
Circuit 1: Repeat 2X
90 sec Dumbbell Squats
60 sec Supermans
90 sec DB Booty Boosts
45 sec Forearm Plank
15 sec Rest
Circuit 2: Repeat 2X
90 sec Dumbbell Deadlift
60 sec Banded Plank Jacks
90 sec DB Reverse Lunges
45 sec Scissor Kicks
15 sec Rest
Turn It Up: Choose one of the circuits + repeat again!
Tone It Down: Take an extra 15 sec of rest between each circuit!
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Rest Day + Stretch
This is your day to rest + recover! If you need a little inspo, check out this stretching Reel : )
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Cozy Core
Warm Up: 2X
30 sec Mountain Climbers
30 sec Push Ups
30 sec Banded Plank Jacks
30 sec Booty Boosts
Repeat 2X
15 sec Mountain Climbers
30 sec Vertical Crunch
45 sec Hip Dips
60 sec Forearm Plank Hold
75 sec Supermans
90 sec Side Plank *switch halfway through
75 sec Russian Twists
60 sec Oblique Crunches *switch halfway through
45 sec Modified Jackknives
30 sec Plank Up Downs
15 sec Spider Plank
60 sec Rest
Turn It Up: Repeat the circuit one more time!
Tone It Down: Take a 10 second rest after every exercise longer than 60 second!
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Feel Good Full Bod
Warm Up: 2x
30 sec Jumping Jacks
30 sec Push Ups
30 sec Bodyweight Squats
30 sec Sun A Salutation
30 sec Forearm Plank
Repeat 3X
45 sec Banded Dead Bugs
60 sec DB Bent Over Rows
90 sec DB Swings
15 sec Rest
45 sec Scissor Kicks
60 sec Skullcrushers
90 sec Dumbbell Squats
15 sec Rest
45 sec Plank Up Downs
60 sec DB Curl + Press
90 sec DB Reverse Lunges
15 sec Rest
Turn It Up: Repeat 4X
Tone It Down: Repeat 2X
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Let’s Get HIIT
Warm Up: 2x
30 sec Jumping Jacks
30 sec Mountain Climbers
30 sec Forearm Plank
30 sec Booty Boosts
3X 30 sec Jump Rope + 60 sec Alternating Reverse Lunges + 10 sec Rest
3X 30 sec High Knees + 60 sec Bodyweight Squats + 10 sec Rest
3X 30 sec Bear Crawl w/ Shoulder Taps + 60 sec Push Ups + 10 sec Rest
3X 30 sec Jumping Jacks + 60 sec Hip Dips + 10 sec Rest
Turn It Up: Pick a circuit to complete 4X!
Tone It Down: Add 10 seconds of rest between each exercise or complete the last circuit 2X
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Rest Day + Stretch
This is your day to rest + recover! If you need a little inspo, check out this stretching Reel : )
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
WEEK TWO
Pyramid Press
Warm Up: 2X
30 sec Push Ups
30 sec Forearm Plank
30 sec Plank Shoulder Taps
30 sec Jumping Jacks
2X
60 sec DB Upright Rows
90 sec DB Chest Press [On Back // Hips Lifted]
45 sec Mountain Climbers
60 sec DB Bent Over Rows
90 sec Curl + Press
45 sec Russian Twists
60 sec Single Leg Tricep Dips
90 sec Floor Flys
45 sec Forearm Plank Hold
60 sec rest
Turn It Up: Complete 3X!
Tone It Down: Add 15 sec of rest after the 90 sec exercises
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Snowy Squat Superset
Warm Up: 2X
30 sec Jumping Jacks
30 sec Bodyweight Squats
30 sec Bodyweight Forward Lunges (each side)
30 sec Sun A Salutation
30 sec Forearm Plank Hold
Circuit 1: Repeat 2X
90 sec Single Leg Curtsy Lunge
60 sec Eagle Sit Ups
90 sec DB Curtsy Squats
45 sec Flutter Kicks
15 sec Rest
Circuit 2: Repeat 3X
45 sec Squat Jumps
45 sec Dumbbell Squats
45 sec Lunge Jumps
45 sec Alternating DB Reverse Lunges
45 sec Booty Boost Pulses
15 sec Rest
Turn It Up: Complete Circuit 1 3X
Tone It Down: Complete Circuit 2 only 2X + add 10 sec rest in between each exercises
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Rest Day + Stretch
This is your day to rest + recover! If you need a little inspo, check out this stretching Reel : )
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Icy Abs
Warm Up: 2X
30 sec Mountain Climbers
30 sec Push Ups
30 sec Spider Plank
30 sec Booty Boosts
Repeat 4X
60 sec Jump Rope (or cardio move of your choice)!
30 sec Eagle Sit Ups
30 sec Oblique Crunches (alternate each round)
60 sec Jump Rope (or cardio move of your choice)!
30 sec Plank Up Downs
30 sec Supermans
60 sec Jump Rope (or cardio move of your choice)
30 sec Boat Pose Hold
30 sec Banded Plank Jacks
60 sec Rest
Turn It Up: Complete 1 more time ; )
Tone It Down: Complete 3X instead of 4X
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Full Body Flex
Warm Up: 2x
30 sec Jumping Jacks
30 sec Push Ups
30 sec Bodyweight Squats
30 sec Sun A Salutation
30 sec Forearm Plank
Circuit 1 – Upper – 3X
45 sec DB Bent Over Rows
45 sec Push Ups
45 sec DB Single Arm Shoulder Press
45 sec Single Leg Tricep Dips
30 sec Rest
Circuit 2 – Lower – 3X
45 sec DB Squat Press
45 sec Dumbbell Deadlift
45 sec DB Booty Boosts
45 sec Speed Skaters
30 sec Rest
Core Burn Out – 2X
60 sec Mountain Climbers
60 sec Forearm Plank Hold
60 sec Russian Twists
60 sec Flutter Kicks
30 sec Rest
Turn It Up: Complete the Burn Out 3X!
Tone It Down: Complete the Burn Out 1X!
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Bolts + Burpees
Warm Up: 2x
30 sec Jumping Jacks
30 sec Mountain Climbers
30 sec Forearm Plank
30 sec Booty Boosts
1 Burpee + 10 Mountain Climbers + 10 Plank Up Downs
2 Burpees + 10 Spider Plank+ 10 Squat Jumps
3 Burpees + 10 Plank Jacks + 10 Push Ups
4 Burpees + 10 Eagle Sit Ups + 10 Russian Twists
5 Burpees + 10 Single Front Leg Raises + 10 Single Leg Tricep Dips
60 sec Jump Rope + 60 sec Flutter Kicks + 60 sec Booty Boosts
6 Burpee + 10 Mountain Climbers + 10 Plank Up Downs
7 Burpees + 10 Spider Plank+ 10 Squat Jumps
8 Burpees + 10 Plank Jacks + 10 Push Ups
9 Burpees + 10 Eagle Sit Ups + 10 Russian Twists
10 Burpees + 10 Single Front Leg Raises + 10 Single Leg Tricep Dips
60 sec Jump Rope + 60 sec Flutter Kicks + 60 sec Booty Boosts
Turn It Up: Instead of 10 reps for the exercises listed, complete 15 reps!
Tone It Down: Instead of 10 reps for the exercises listed, complete 5 reps! Rest as much as needed.
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Rest Day + Stretch
This is your day to rest + recover! If you need a little inspo, check out this stretching Reel : )
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
WEEK THREE
Periwinkle Pump Up
Warm Up: 2X
30 sec Push-Ups
30 sec Forearm Plank
30 sec Shoulder Taps
30 sec Jumping Jacks
Complete 3X
45 sec Plank
10 Downward Dog Pushups
15 Bicep Curls
20 Shoulder Press
45 sec Bicycles
10 Laydown Push Ups
15 Hammer Curls
20 Overhead Tricep Extensions
45 sec Forearm Plank
10 Plank Up/Downs
15 Single Arm Bent Over Rows
20 Front Press
45 sec Flutter Kicks
60 sec Rest
Turn It Up: Complete 4X!
Tone It Down: Add 10 seconds of rest between exercises
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
In Love With Lunges
Warm Up: 2X
30 sec Jumping Jacks
30 sec Bodyweight Squats
30 sec Bodyweight Lunges (each side)
30 sec Sun A Salutation
30 sec Forearm Plank Hold
3x 60 sec Goblet Squats + 45 sec Squat Jumps + 15 sec Rest
3x 60 sec Jiva Squats + 45 sec DB Swings + 15 sec Rest
3x 60 sec Lateral Lunges + 45 sec Speed Skaters + 15 sec Rest
3x 60 sec DB Static Lunges + 45 sec Criss Cross Jumps+ 15 sec Rest
Turn It Up: Complete every round 1 more time!
Tone It Down: Complete each round 2x or increase rest between rounds!
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Rest Day + Stretch
This is your day to rest + recover! If you need a little inspo, check out this stretching Reel : )
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Classy Core
Warm Up: 2X
30 sec Mountain Climbers
30 sec Push-Ups
30 sec Spider Plank
30 sec Booty Boosts
Complete 3X
60 sec V-Ups
60 sec Plank Jacks
50 sec Booty Boosts
50 sec Scissor Kicks
40 sec Supermans
40 sec Mountain Climbers
30 sec Deadbugs
30 sec Plank Jacks
20 sec Oblique Crunches L
20 sec Oblique Crunches R
60 sec Rest
Turn It Up: Complete 1 more time!
Tone It Down: Add 15 seconds of rest between every 2 exercises
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Snowed-In Superset
Warm Up: 2x
30 sec Jumping Jacks
30 sec Push-Ups
30 sec Bodyweight Squats
30 sec Sun A Salutation
30 sec Forearm Plank
Rest 45 seconds between supersets
2X 60 sec Squat Press + 60 sec Bicep Curls + 30 sec Deadbugs
3X 60 sec Double DB Swings + 60 sec Squat Jumps + 30 sec Hip Dips
4X 60 sec Floor Flys + 60 sec DB Deadlifts + 30 sec V-Ups
Complete As Fast As Possible
50 Push-Ups
50 Reverse Lunges (25 each leg)
50 Russian Twists
Turn It Up: Complete the first round of exercises another time!
Tone It Down: Complete the last round of exercises 3X instead of 4X
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Winter Studio Benchmark
Halfway through! Make sure you use the same DBs as you did the first time you completed this workout.
Record how many of each exercise you can complete in the allotted time. You should be going all-out, as fast as possible! Take a 20-30 second break after each exercise to reset before starting the next one.
Warm Up: 2X
30 sec Jumping Jacks
30 sec Mountain Climbers
30 sec Forearm Plank
30 sec Booty Boosts
Benchmark:
1 Minute Push-Ups: ___ Completed // 20-30 sec rest
1 Minute Bodyweight Squats: __ Completed // 20-30 sec rest
1 Minute Sit Ups: ___ Completed // 20-30 sec rest
1 Minute Mountain Climbers: ___ Completed // 20-30 sec rest
1 Minute Curl + Press (w/ DBs): __ Completed // 20-30 sec rest
1 Minute Reverse Lunges (w/ DBs): __ Completed // 20-30 sec rest
1 Minute Jumping Jacks: __ Completed // 20-30 sec rest
Max Forearm Plank Hold: __ Time // 20-30 sec rest
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Rest Day + Stretch
This is your day to rest + recover! If you need a little inspo, check out this stretching Reel : )
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
WEEK FOUR
Passion Press
Warm Up: 2X
30 sec Push-Up
30 sec Forearm Plank
30 sec Shoulder Taps
30 sec Jumping Jacks
Circuit 1:
Repeat exercises until 5 minutes met, then take 1 minute rest
10 Push-Ups
10 Shoulder Press
10 Plank Jacks
Circuit 2:
Repeat exercises until 5 minutes met, then take 1 minute rest
10 Downward Dog Push-Ups
10 Row + Curl + Press
10 Bicycles
Circuit 3:
Repeat exercises until 5 minutes met, then take 1 minute rest
10 Tricep Dips
10 Upright Rows
10 Russian Twists
Circuit 4:
Repeat exercises until 5 minutes met, then take 1 minute rest
10 Lateral Raises
10 Floor Flys
10 Eagle Sit Ups
Turn It Up: Choose any circuit + complete it again!
Tone It Down: Repeat exercises until 4 minutes met, then take 2 minutes rest
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Booty Boost Blitz
Warm Up: 2X
30 sec Jumping Jacks
30 sec Bodyweight Squats
30 sec Bodyweight Forward Lunges
30 sec Sun A Salutation
30 sec Forearm Plank Hold
Repeat 4X
30 sec Booty Boosts
45 sec Reverse Lunges w/ DB *Right side only
60 sec Single Leg Deadlift w/ DB *Right side only
15 sec Rest
30 sec Booty Boost Pulses
45 sec Reverse Lunges w/ DB *Left side only
60 sec Single Leg Deadlift w/ DB *Left side only
15 sec Rest
30 sec Forearm Plank Hold
45 sec Squat to Kick *Bodyweight
60 sec Wall Sit
15 sec Rest
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Rest Day + Stretch
This is your day to rest + recover! If you need a little inspo, check out this stretching Reel : )
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Toboggan Tabata
Warm Up: 2X
30 sec Mountain Climbers
30 sec Push-Ups
30 sec Spider Plank
30 sec Booty Boosts
4 Min Tabata [8X 20 Sec On + 10 Sec Rest] Per Exercise
Push Up + Side Plank
Spider Plank
Criss Cross Jumps
Flutter Kicks
Plank Jacks
Plank Up Downs
Booty Kicks
Turn It Up: Pick one of the sets + repeat it!
Tone It Down: Complete each set only 2X!
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Jump + Pump
Warm Up: 2X
30 sec Jumping Jacks
30 sec Push-Ups
30 sec Bodyweight Squats
30 sec Sun A Salutation
30 sec Forearm Plank
3X — 60 sec Jumping Jacks + 60 sec Lateral Raises + 30 sec Downward Dog Push-Ups // 15 sec rest
3X — 60 sec Squat Jumps + 60 DB Goblet Squats+ 30 sec Wall Sit // 15 sec rest
3X — 60 sec Curl + Press + 60 sec Upright Row + 30 sec Forearm Plank // 15 sec rest
3X — 60 sec Dumbbell Deadlift + 60 sec Squat + Press + 30 sec Deadbugs // 15 sec rest
Turn It Up: Complete one circuit 4X
Tone It Down: Complete each circuit 2X
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Cold Snap Cardio
Warm Up: 2X
30 sec Jumping Jacks
30 sec Mountain Climbers
30 sec Forearm Plank
30 sec Booty Boosts
Cardio Options: Jump Rope, Jumping Jack, Butt Kickers, High Knees, Horizontal Jacks, Criss Cross Jumps, Run, etc — choose one cardio exercise for each circuit
Circuit 1
60 sec Cardio + 30 sec Bodyweight Squats
60 sec Cardio + 30 sec Push-Ups
60 sec Cardio + 30 sec V-Ups
60 sec Cardio + 30 sec Booty Boost Pulses
60 sec Cardio + 30 sec Single Leg Deadlift (L) *Bodyweight
60 sec Cardio + 30 sec Single Leg Deadlift (R) *Bodyweight
60 sec Rest
Circuit 2
30 sec Cardio + 60 sec Bodyweight Squats
30 sec Cardio + 60 sec Push-Ups
30 sec Cardio + 60 sec V-Ups
30 sec Cardio + 60 sec Booty Boost Pulses
30 sec Cardio + 60 sec Single Leg Deadlift (L) *Bodyweight
30 sec Cardio + 60 sec Single Leg Deadlift (R) *Bodyweight
60 sec Rest
Circuit 3 (Burn Out)
30 sec Cardio + 30 sec Bodyweight Squats
30 sec Cardio + 30 sec Push-Ups
30 sec Cardio + 30 sec V-Ups
30 sec Cardio + 30 sec Booty Boost Pulses
30 sec Cardio + 30 sec Single Leg Deadlift (L) *Bodyweight
30 sec Cardio + 30 sec Single Leg Deadlift (R) *Bodyweight
60 sec Rest
Tone It Down: 15-30 sec rest after each superset
Turn It Up: Complete circuit #3 again!
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Rest Day + Stretch
This is your day to rest + recover! If you need a little inspo, check out this stretching Reel : )
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
WEEK FIVE
Freeze Fly
Warm Up: 2X
30 sec Push-Up
30 sec Forearm Plank
30 sec Shoulder Taps
30 sec Jumping Jacks
Circuit 1: Repeat 3X
60 sec Bent Over Rows
60 sec Bicep Curls
45 sec Lay Down Push Ups
15 sec Rest
Circuit 2: Repeat 3X
60 sec Bent Over Reverse Flys
60 sec Hammer Curl + Press
45 sec Plank Up Downs
15 sec Rest
Circuit 3: Repeat 3X
60 sec Wide Bicep Curls
60 sec Tricep Kickbacks
45 sec Full Moons
15 sec Rest
Turn It Up: Complete one circuit 4X through
Tone It Down: Add 15 sec Rest between each exercise
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Dumbbells + Deadlifts
Warm Up: 2X
30 sec Jumping Jacks
30 sec Bodyweight Squats
30 sec Bodyweight Forward Lunges
30 sec Sun A Salutation
30 sec Forearm Plank Hold
4X – 60 sec DB Squats, 30 sec Static Lunge Pulses L, 30 sec Static Lunge Pulses R, 15 sec Rest
4X – 60 sec DB Deadlifts, 30 sec Curtsy Squats L, 30 sec Curtsy Squats R, 15 sec Rest
4X – 60 sec Jump Rope, 30 sec Single Leg Deadlift L, 30 sec Single Leg Deadlift R, 15 sec Rest
Turn It Up: Complete each exercise 15 seconds longer
Tone It Down: Rest an extra 15 seconds between each exercise
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Rest Day + Stretch
This is your day to rest + recover! If you need a little inspo, check out this stretching Reel : )
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Plank Party
Warm Up: 2X
30 sec Mountain Climbers
30 sec Push-Ups
30 sec Spider Plank
30 sec Booty Boosts
Repeat 3X
Round 1 = 60 Sec Plank
Round 2 = 45 Sec Plank
Round 3 = 30 Sec Plank
Plank + 15 Russian Twists
Plank Shoulder Taps + 15 Supermans
30 Sec Rest
Spider Plank + 15 Reverse Crunches
Right Side Plank + 15 Sit Ups
30 Sec Rest
Left Side Plank + 15 Eagle Sit Ups
Up/Down Plank + 15 Flutter-Scissor Kick Combo
30 Sec Rest
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Parka Pyramid
Warm Up: 2X
30 sec Jumping Jacks
30 sec Push-Ups
30 sec Bodyweight Squats
30 sec Sun A Salutation
30 sec Forearm Plank
Pyramid: Complete the pyramid as many times through for 25 Minutes, rest 60 sec in between each pyramid completion
10 Push-Ups
20 Curl + Press
30 Reverse Lunges w/ DBs *switch legs halfway through
40 Bodyweight Squats
50 Booty Boost Pulses
60 sec Forearm Plank
50 Single Leg Glute Bridges *switch legs halfway through
40 Russian Twists* (20 each side)
30 Mountain Climbers
20 Curtsy Squats w/ DBs *switch legs halfway through
10 Burpees
Turn It Up: Add 5 to each rep!
Tone It Down: Add 10 seconds of rest between exercises
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Self Love Sets
Warm Up: 2X
30 sec Jumping Jacks
30 sec Mountain Climbers
30 sec Forearm Plank
30 sec Booty Boosts
Set 1
30 sec Jump Rope
10 Mountain Climbers
45 sec Jump Rope
15 Mountain Climbers
1 min Jump Rope
20 Mountain Climbers
60 sec Rest
Set 2
45 sec Jump Rope
10 Bodyweight Squats
60 sec Jump Rope
15 Bodyweight Squats
75 sec Jump Rope
20 Bodyweight Squats
60 sec Rest
Set 3
60 sec Jump Rope
10 Tricep Dips
75 sec Jump Rope
15 Tricep Dips
90 sec Jump Rope
20 Tricep Dips
60 sec rest
Turn It Up: complete one of the rounds again!
Tone It Down: Add 15 seconds rest between each exercise
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Rest Day + Stretch
This is your day to rest + recover! If you need a little inspo, check out this stretching Reel : )
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
WEEK SIX
Rise + Row
Warm Up: 2X
30 sec Push-Up
30 sec Forearm Plank
30 sec Shoulder Taps
30 sec Jumping Jacks
Circuit 1: Repeat 3X
45 sec Hammer Curl + Press
45 sec Lateral Raises
45 sec Mountain Climbers
45 sec Plank Tap Backs
30 sec Rest
Circuit 2: Repeat 2X
45 sec Bent Over Rows
45 sec Tricep Kickbacks
45 sec Wide Bicep Curls
45 sec Horizontal Jacks
30 sec Rest
Circuit 3: Repeat 3X
45 sec Front Raises
45 sec Reverse Flys
45 sec Upright Rows
45 sec Bear Crawl Shoulder Taps
30 sec Rest
Turn It Up: Complete Circuit 2 3X instead of 2X
Tone It Down: Complete each circuit 2X
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Twisted Tabata
Warm Up: 2X
30 sec Jumping Jacks
30 sec Bodyweight Squats
30 sec Bodyweight Forward Lunges
30 sec Sun A Salutation
30 sec Forearm Plank Hold
Tabata portions: complete 6X [3 Minutes] — 20 seconds on + 10 seconds rest
2X 75 sec DB Squats + 15 sec rest
6X Tabata: Mountain Climbers
2X 75 sec DB Deadlifts + 15 sec rest
6X Tabata: Squat Jumps
2X 75 sec Booty Boosts w/ DB + 15 sec rest
6X Tabata: Lunge Jumps
2X 75 sec Curtsy Squats + 15 sec rest
6X Tabata: Plank Jacks
2X 75 sec Reverse Lunges DB + 15 sec rest
6X Tabata: Jump Rope
Turn It Up: Complete each Tabata 8X instead of 6X!
Tone It Down: Complete each Tabata 4X instead of 6X!
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Rest Day + Stretch
This is your day to rest + recover! If you need a little inspo, check out this stretching Reel : )
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Snow Day Sweats
Warm Up: 2X
30 sec Mountain Climbers
30 sec Push-Ups
30 sec Spider Plank
30 sec Booty Boosts
3X: 15 sec Burpees + 45 sec Forearm Plank Hold + 10 sec Rest
3X: 30 sec Squat Jumps + 30 sec Russian Twists + 10 sec Rest
3X: 15 sec Plank Jacks + 45 sec Mountain Climbers + 10 sec Rest
3X: 30 sec Bicycles + 30 sec V-Ups + 10 sec Rest
Turn It Up: Complete 2 of the sets 4X instead of 3X!
Tone It Down: Complete 2 of the sets 2X instead of 3X! + Add 10 seconds rest between each exercise.
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Love Your Body
Warm Up: 2X
30 sec Jumping Jacks
30 sec Push-Ups
30 sec Bodyweight Squats
30 sec Sun A Salutation
30 sec Forearm Plank
Rest for 10 sec between each exercise
Add an exercise each set [Set 1: move #1, Set 2: move #1 + #2, Set 3: move #1, #2 + #3, etc.]
30 sec Up + Down Squats
30 sec Squat Pulses
30 sec Squat + Press
30 sec Inchworm Push Ups
30 sec Sit Ups with Shoulder Press
30 sec Skull Crushers
30 sec Single Leg Curtsy Lunge R
30 sec Single Leg Curtsy Lunge L
30 sec Plank Rows + Leg Lift
30 sec Dumbbell Burpees
Turn It Up: Complete each exercise for 45 seconds instead of 30
Tone It Down: Add 15 seconds rest between each exercise!
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Self Love Sets
*This is the final time you’re completing this workout throughout training. You got this!*
Record how many of each exercise you can complete in the allotted time. You should be going all-out, as fast as possible! Take a 20-30 second break after each exercise to reset before starting the next one.
Warm Up: 2X
30 sec Jumping Jacks
30 sec Mountain Climbers
30 sec Forearm Plank
30 sec Booty Boosts
Benchmark:
1 Minute Push-Ups: ___ Completed // 20-30 sec rest
1 Minute Bodyweight Squats: __ Completed // 20-30 sec rest
1 Minute Sit Ups: ___ Completed // 20-30 sec rest
1 Minute Mountain Climbers: ___ Completed // 20-30 sec rest
1 Minute Curl + Press (w/ DBs): __ Completed // 20-30 sec rest
1 Minute Reverse Lunges (w/ DBs): __ Completed // 20-30 sec rest
1 Minute Jumping Jacks: __ Completed // 20-30 sec rest
Max Forearm Plank Hold: __ Time // 20-30 sec rest
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
Rest Day + Stretch
This is your day to rest + recover! If you need a little inspo, check out this stretching Reel : )
Post a sweaty selfie after you complete the workout + tag #CHAARGWinterStudio!
