Welcome to Week 5!

“Effort gives meaning to life. It means you care about something and are willing to work for it.”.

This Week’s Daily Power Habit Focus: 15 Minute Morning + Evening Routine

  • You get to design an empowering morning and evening routine that works perfectly for you. Pick activities that you get excited about!

  • Some examples of what other Summit Fitters do: personal development time, stretching/yoga, walk dog, journal, color/paint, pray/meditate, drink something hot, etc

  • Stay away from screens during this time


This Week’s Kitchen Swap: Traditional Processed Lunch Foods (chips, lunch meat, Lean Cuisines/microwave lunches, fastfood, etc) with >>>>>>> Power Food Lunches  (salads, meatballs, lettuce wraps, yummy leftovers!)


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

  • Use the Hashtags #Week5 #15MinuteMorningEveningRoutine #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)


Workouts
 

Day 1: 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)

    • Sprint for 30 seconds, rest 30 seconds; repeat 12 times.

  • Finish with 30 minutes of walking

  • ***if you cannot sprint, please use an alternative machine at gym or replace sprints 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)

 

Day 2: Metabolic Conditioning


 

Day 3: Active Rest Day | 60 minutes of movement

  1. Do a yoga or stretch class or take a 30 minute walk or hike (share with use what activity you chose)

  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.

     

Day 4: Metabolic Conditioning

  • Warm-Up:

 

Day 5: Metabolic Conditioning


 

Day 6: 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)

    • Sprint for 30 seconds, rest 30 seconds; repeat 12 times.

  • Finish with 30 minutes of walking 

  • ***if you cannot sprint, please use an alternative machine at gym or replace sprints 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)


 

Day 7: Active Rest Day | 60 minutes of movement

  1. Focus on a longer walk, hike, yoga class, etc (share with us what activity you chose)

  2. Do extra foam rolling to pamper muscles

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

  4. Drink extra water

  5. Focus on recharging and rejuvenating!