A Fit Summer: 4-Week Fitness Challenge (Week 4)

Congrats on making it to our final week of #AFitSummer Challenge. Hopefully your life is a little less cluttered, your mile is faster, and your diet is healthier. This week we come full circle back to the beginning– the Presidential Fitness test! Have your scores improved? I bet they have! At the end of the week, record where you’re at and don’t forget to post your before and after pictures and times on Twitter, Facebook, and Instagram with the hashtag: #AFitSummer

Download Week 4 Packet


Download the Packet

Week 4 Fitness Plan

Demonstrations of all the strength circuit moves can be found in our exercise videos hub on Anytime Health.

Monday – strength training circuit

2-3 sets of each (depending on fitness level)

  • Warm up – 20 minutes brisk walking/elliptical
  • Core – frontal plank (45+ seconds), side plank (45+ seconds on each side)
  • Legs – lunge jumps (20 reps), side lunges (20 lunges in each direction), lying hip abduction (35 reps each side), glute push (30 reps each side)
  • Cool down – 15 to 20 minutes walking/elliptical
  • Stretch – trunk stretch (side to side), trunk oblique stretch, hip stretch, hamstring stretch

Tuesday – cardio

25 minutes elliptical, 20 minutes walking/jogging intervals

Wednesday – strength training circuit

2-3 sets of each (depending on fitness level)

  • Warm up – 20 minutes brisk walking/biking
  • Core – stability ball back extensions (20 reps), Bosu leg scissors (30 reps), medicine ball crunches (20 reps)
  • Biceps – preacher curls (20 reps, medium weight), Cable total lift (20 reps, medium weight)
  • Triceps – single arm reverse pushdowns (15 reps, moderate weight), dumbbell kickbacks (15 reps, moderate weight), bench dips (15 reps)
  • Shoulders – dumbbell front shoulder raises (15 reps, moderate weight), cable rear shoulder fly (15 reps, moderate weight)
  • Cool down – 15 to 20 minutes walking/elliptical
  • Stretch – forearm stretch, triceps stretch, shoulder stretch

Thursday – cardio

25 minutes HIIT (spinning or running)

Friday – relaxation

45-60 minutes yoga or leisurely walking

Saturday – strength training circuit

2-3 sets of each (depending on fitness level)

  • Warm up – 20 minutes elliptical or recumbent bike
  • Core – oblique crunches (20 reps), cable reverse axe chop (20 reps, moderate weight each side), plank with twist (20 reps)
  • Chest – pushups (regular or modified, 20+ reps), BOSU tilts (20 reps), dumbbell fly (15 reps, moderate weight)
  • Back – BOSU back extensions (20 reps), dumbbell pullovers (15 reps, moderate weight), cable lat pulls (15 reps, moderate weight)
    Cool down – 15 to 20 minutes walking/elliptical
    Stretch – cat stretch, chest stretch

Sunday – rest

30 minutes foam rolling and stretching

Week 4 Fitness Challenge: Fitness Test 2.0

Now it’s time to evaluate your fitness progress! Retake the tests you completed earlier this month and see where you’re at. We bet your times are faster and you can pound out a lot more push-ups and sit-ups!

One mile: Run, walk, or jog a mile and record your time. Have a partner help if needed.

Half Sit-Ups: While keeping good form, have a partner time you for one minute to see how many of these you can do.

Push-Ups: Follow the instructions provided and do as many push-ups as possible before exhaustion. Don’t cop out – push yourself!

Flexibility Test: Also called the Sit and Reach test, follow the instructions provided in the link and record your results in the week 1 packet.

Frontal Plank: I added this one just for fun. Using proper form, have a partner record how long you can hold the plank pose.

Body Composition: Have a partner (perhaps a club manager or trainer) take your measurements and weight. If you’ve gotten your body fat checked, now’s a good time to check back in with an h2i or a trainer. Keep these stats for your records, or post them!

Week 4 Nutrition Challenge: Healthify Your Favorite Meal

This week I want you to show me what you’ve got in the kitchen. Take a traditionally unhealthy dish (e.g. pizza, chicken wings, ice cream), and see if you can make it healthier.

Get creative with spices, substitutions, and cooking methods. One of my favorite dinners is my veggie “personal pizza” that I bake on a whole wheat tortilla. I’ve honestly come to enjoy it more than the “real” thing. Submit your recipes and share the love!

Week 4 Mind Challenge: Sleep

Sleep might not seem like a challenge for the mind, but sleep and mental function are more closely related than you may think. When we’re in our deepest levels of sleep, our bodies repair themselves, our immune system gets recharged, and our brains get a rest. When we don’t have enough sleep, stress hormones are affected negatively, and thinking is impaired. This can eventually lead to mental illness. Sleep problems have been linked to diseases like bipolar disorder, depression, anxiety, and ADHD (source: Harvard).

The task

Establish a routine. We give children a bed time, because it gives them stability and creates a healthy habit (…and you finally get some quiet time). Just because we’re adults doesn’t mean we shouldn’t be doing the same for ourselves. Try to get seven to nine hours of sleep every night. Having a hard time falling asleep? Step away from the screen. Your body’s natural patterns are thrown off by artificial lighting. Stimulation from television, phones, or Candy Crush Saga will make it harder for you to fall asleep. Try reading a book or listening to relaxing music an hour before bed.

Remember to share your journey along the Fit Summer Challenge on Twitter, Facebook, and Instagram. Use the hashtag #AFitSummer

What was your favorite part of #AFitSummer?

Missed out last week? Don’t fret – just start on week 1!




Debbie is a professional geek (i.e. works in the Technology department) at Anytime Fitness. She has a bachelors degree in Dietetics, has been NASM certified in personal training, and specializes in weight loss. She is a realist, doesn’t believe in diets, believes strongly in chocolate, and maintaining a healthy balance in life. She’s an avid lover of music, plays guitar, and sings. She also can’t keep plants alive.

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Debbie spends her time at the Anytime Fitness corporate office writing and designing web content for the brand’s fabulous franchisees and staff. She has a B.S. in Dietetics, has been NASM certified in personal training, and specializes in weight loss. Her outlook on health and wellness is driven by her own 120-pound weight loss: she is a realist who doesn’t believe in diets, believes strongly in chocolate, and maintaining a healthy, sustainable balance in life. She takes a passionate interest in mental health, positive body image, and self-love. She’s an avid creator of music and mother of cats. She also can’t keep plants alive.