Workout of the Week #3

via Get Fit Challenge

Can’t make it to one of our 180+ locations? No worries! You can do our Workout of the Week at home.
This week’s fitness routine is brought to you by IXL Health & Fitness Club. #WeGetFit



BEGINNER
Warm-up: 3 rounds for 30 seconds each
– Arm circles in both directions
– High knee marches
– Head tilts (ear to shoulders, nice and slow)


Workout: 5 rounds
– 20 marching steps
– 5 wall pushups
– 10 sit to stands from a chair (office chair, park bench, dining room chair)
– 5 wall pushups


Cool down:
– Standing reach with arms above the head, forward fold, knees slightly-bent
– 5 minute walk




INTERMEDIATE
Warm-up:
– 10-minute walk/jog
– Arm circles in both directions
– 15-second plank on knees
– Head tilts (ear to shoulder)


Workout: 5 rounds
– 20 high knees (marching or running)
– 5 pushups from the knees
– 10 back lunges on each leg
– 5 pushups from knees


Cool down:
– Standing reach with arms above the head, forward fold, knees slightly-bent
– 5-minute walk




ADVANCED
Warm-up:
– Arm circles
– Leg swings
– 10-minute walk/jog
– 3 sets of 15-second planks
– Arm circles
– Leg swings


Workout: 5 rounds
– 40 high knees (marching or running)
– 10 pushups
– 10 back lunges on each leg
– 10 pushups


Cool down:
– Standing reach with arms above the head, forward fold, knees slightly-bent
– 5 minute walk

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