Welcome to Week 4!

"Old ways won’t open new doors."

 

This Week’s Daily Power Habit Focus: 30 Minutes of Screen-Free Time

  • Turn your phone on airplane mode or silence all notifications.

  • Use this time to go outdoors, do personal development, cook a healthy meal, journal, etc.

  • Notice how productive and focused you can be without the distraction of a screen.


This Week’s Kitchen Swap: Processed (high-carb) Breakfast Foods (cereal, granola bars, pastries, white bagels, etc) with >>>>>>> Power Food Breakfasts  (eggs in any form, potatoes, sauteed veggies, smoothies, oatmeal, blueberries + yogurt)


This Week’s Accountability Homework: Post daily on the Facebook page

  • Use the Hashtags #Week4 #15MinutesScreenFreeTime #IAmSummitFit (just copy and paste these right into your post for ease); describe to us how your day went with words and or a picture :)

  • Record what you did every single day in the Daily Fitness Tracker (takes less than 60 seconds; tracker can be found at the very top of our portal page)


Week 4 Workouts

 

Monday: Sprint/Speed Burst Interval Training + Low Intensity Cardio

  • 5 minutes of walking, jogging, jumping jacks, jump rope, etc to get your heart rate up

  • Foam Roll

  • Dynamic Warmup

  • Sprinting Intervals (use grassy-area at park, track at a school, or bike, rower, elliptical, treadmill, etc at a gym)

    • FIND A HILL or use incline/resistance on the treadmill or machine you use) Sprint 20 seconds, rest 20 seconds ; repeat 12 times.

  • Finish with 30 minute walk 

  • ***if you cannot run for sprints, please use an alternative machine at gym or replace sprint moves with side shuffles over elevated surface (or shuffle side to side on floor, making sure your butt is back and weight in heels as similar to a squat position)

 

Tuesday: Legs + Cardio


 

Wednesday: Sprint/Speed Burst Interval Training + Low Intensity Cardio

  • 5 minutes of walking, jogging, jumping jacks, jump rope, etc to get your heart rate up

  • Foam Roll

  • Dynamic Warmup

  • Sprinting Intervals (use grassy-area at park, track at a school, or bike, rower, elliptical, treadmill, etc at a gym)

    • FIND A HILL or use incline/resistance on the treadmill or machine you use) Sprint 20 seconds, rest 20 seconds ; repeat 12 times.

  • Finish with 30 minutes of walking

  • ***if you cannot run for sprints, please use an alternative machine at gym or replace sprint moves with side shuffles over elevated surface (or shuffle side to side on floor, making sure your butt is back and weight in heels as similar to a squat position)


 

Thursday: Active Rest Day

  1. Do some enjoyable movement of choice! (yoga at the park, long walk, hike, etc)

  2. Do extra foam rolling to pamper muscles

  3. Take an epsom salt bath to encourage muscles to heal

  4. Drink lots of water

  5. Focus on resting mind, body, and spirit as much as you can in conjunction with active rest days.

     

Friday: Supersets

  • Warm-Up:

  • Total Body Supersets

  • Group 1: repeat 3x; rest 1 minute after each set

  • Group 2: repeat 3x; rest 1 minute after each set

    • 15 Thrusters (15 lb dumbbells or a barbell; if you aren’t using weights, add a jump to this...more like a jump squat but reach up as high as you can)

    • Paper Plate Pikes

  • Group 3: repeat 3x; rest 1 minute after each set

    • Step ups (10 per leg; hold a 15 lb dumbbell and press above head as you step up)

    • 12 Pullups (or do jumping pullups to modify; if no bar, use table)

  • Cool Down with Stretching Video + Foam Rolling

 

Saturday: Arms + Metabolic Training  

 

Sunday: Active Rest Day

  1. Do some activity love (yoga, zumba, hiking, climbing, paddle boarding, etc)

  2. Do extra foam rolling to pamper muscles

  3. Take an epsom salt bath to encourage muscles to heal

  4. Drink lots of water

  5. Focus on resting mind, body, and spirit as much as you can in conjunction with active rest days.