Week 4 Day 1 – Fitness Test
READ CAREFULLY
Grab your fitness test scores from your Body Audit in The Essentials to know your scores to beat.
You’ll need a timer, pen, paper, and your water bottle.
Good luck – let’s do this.
Week 4 – Day 2 – Stretch
Recover from your Tabata session, reduce aches and muscle soreness by stretching out and allow your muscles to return to their normal PH balance (removing lactic acid)
Follow along with the video and notice which stretches are becoming easier or which you can go deeper into.
Week 4 – Day 3 – Barre Ballet Workout
This workout is designed to challenge your core in a very different way to other workouts.
Dance along with the video and start to notice where things are becoming easier, more balanced etc.
Week 4 – Day 4 – Legs, Bums & Tums Circuit
You’ll need a pen, paper, and something to time yourself with (stopwatch/Alexa, etc)
- Watch the reminder video for the first round.
- Do the first three exercises and write down how long that round took you to do
- Then press pause and take a minute’s rest
- Continue with the other two rounds
Eg Round 1 – 20 Squats, 20 Down Dogs to Cobra, 20 Curtsey Lunges = TOTAL TIME __min __sec
Repeat for the other 2 rounds.
Total Times
Round 1:
Round 2:
Round 3:
Keep your score handy to beat next week
Week 4 – Day 5 – Yoga
Follow along with the video again and notice whether you are able to feel the stretch more deeply this week.
Week 4 – Day 6 – Bleep test
Bleep test. Ready to smash your Bleep Test score from your Body Audit? Measure out your space in the same way, put and Tanya in your ears. Let us know how you get on.
Watch the video that explains what to do and then use the audio below to let Tanya run with you.
Bleep Test > Audio Download HERE
Week 2 – Day 7 – Rest Day
Phew – that is the end of the first section.
Next week the routines change.
Resting is just as important as working out. It is an equal part of the total process required to build overall fitness, strength, and endurance.
During rest, muscle builds, and all systems repair, leaving you more excited to get started again on Monday.
