90-DAY MAKE IT COUNT CHALLENGE

MONTH 3 WEEK 2 & 4Lauren’s Workout Plan

PRESENTED BY

10 minutes stairmaster ortreadmill

20 seconds as many reps aspossible, 10 seconds rest

15 minutes treadmill

1 minute sprint

4 minutes recovery

* complete 5 rounds of each exercise before moving on to the next

* repeat 5x

Lower Body #1

Upper Body #1

Active RestDay #1

WARMUP

10 minutes stairmaster or treadmill

WARMUP

1 HOUR CARDIOOF CHOICE

TABATA INTERVALS

CARDIO

20 situps 1 minute plank

· Goblet squats· Barbell walking lunges· Straight-leg deadlifts

20 seconds as many reps aspossible, 10 seconds rest

* complete 5 rounds of each exercise before moving on to the next

TABATA INTERVALS

· DB curls + shoulder press· Mountain climbers· Assisted pullups· Rope tricep press + back row

2

10 minutes stairmaster ortreadmill

Lower Body #2

WARMUP

4

20 seconds as many reps aspossible, 10 seconds rest

* complete 5 rounds of each exercise before moving on to thenext

TABATA INTERVALS

· Step ups· Leg curls· Leg extensions· Bodyweight squats

* repeat 5x with 30 seconds rest in between exercises

Upper Body #2

15 minutes elliptical

WARMUP

CIRCUIT· 50 mountain climbers· 10 barbell clean & presses· 20 seated rows· 10 pushups

5

Active RestDay #2

1 HOUR CARDIOOF CHOICE

6

Reset & Recovery Day7

60 - 90 MINUTES HOT YOGA

60 MINUTES YOGA OR PILATES

20 MINUTES IN SAUNA

OR

* repeat 5x

20 situps 1 minute plank

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