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A sweaty fat blasting HIIT, a thorough strength session for the butt and thighs, and a warm up and cool down are all included in this workout that requires just 31 minutes of your day – that’s about 1/48 of your day (pause here for just a moment and give a proper goodbye to any lingering excuses). Everyone always asks about what routines we use personally, which is sort of funny because the workout videos we share with you are usually our actual workouts. This blend of HIIT cardio and strength training is really one of my favorite ways to train, on camera or off. I love that I can grab a set of weights and push myself hard, and get in an awesome sweatfest of a workout that leaves my muscles shaking and likely sore the next day, in around just 30 minutes. What a lifesaver when you have a busy, chaotic life! Another thing I love about this kind of training is that it scales with your fitness level; it always stays challenging. If it ever starts to feel easy, all you have to do is turn up the intensity during the HIIT portion, lift a heavier weight during the strength portion, and/or minimize or cut out your rest periods. This is really not a beginner workout. If you’re brand new to exercising, we recommend using our site’s search functionality to checkout our difficulty level 1-3 (out of 5) workouts until you feel stronger and until you have established a good baseline of cardio endurance, proper form for strength exercises, and coordination. Progressing too quickly in difficulty level is a great way to make yourself hate exercise, and it makes it less likely that you stick to it. It also puts you at a higher risk of avoidable injury, so make sure that if this is too challenging, you just switch up your difficulty level for a while – no need to feel discouraged or overwhelmed (we all start somewhere). Workout Structure • Strength and high intensity interval training blend • Strength: 8 repetitions, HIIT: 20 on, 10 off x 2  – Twice through in an ABAB format • Warm up & cool down included • All you need for this routine is dumbbells, but even if you don’t have them, you can always improvise with things around the house or still get in a great workout with just your bodyweight. • Note: I have included the amount of weight I’m lifting for each exercise but the amount of weight you lift should be specific to your own strength levels. It should be very hard to complete the last 2-3 reps, with perfect form – if form starts to suffer, stop and drop your weights. Printable Workout Cardio warm up – 25 second intervals with no rest in between HIIT and Strength  8 Deadlifts (I lifted 56 lbs or 25.4 kg total) Broad Jump Kickouts 8 Squats (I lifted 32 lbs or 14.5 kg total) Butt Kicker Drops 12 Curtsy Lunges (6 on each side – I lifted 24 lbs or 10.9 kg total) Star Jump Lunges 8 Wide Deadlifts (I lifted 48 lbs or 21.8 kg total) Rocket Squats Cool down & Stretch When you’re finished, make sure to drink lots of water & eat a healthy meal. What did you think of this workout?

I know that cardio kickboxing is a bit of a love or hate relationship for a lot of you in our audience. For those of you who love cardio kickboxing, you will without a doubt love this routine and how it makes you feel when you are done. For those of you who have not yet found a love for kickboxing, try to remember that this is just another form of exercise. It does not matter if you don’t like the punching or don’t feel coordinated when you do it or any other reason you don’t like it, this is a great way to really tire out your upper body and core. I am actually writing this description the day after filming this routine and the unique areas I feel soreness is one of the reasons I love this style of exercises, even if I myself feel a bit foolish while doing it. It is not about whether or not you like a specific style of training it is more about whether or not it is effective. I mean, I would do prancersizing if it were an effective form of exercise. Which is also why I don’t do long duration cardio; the effort does not justify the reward, but that is an entirely different article. This is one of those great opportunities to remind everyone of our philosophy on fitness; that exercise is not about being cool, or trying to look good, it is about trying to train your body in such a way that no matter what or when you want or need to do something you know your body can handle it. This workout uses a combination of a type of HIIT with strength training to maximize the effort you put in, to get the highest level of physical, cardiovascular and strength improvement. After a quick 5 minute, upper body focused warm up we move into the 8 minute cardio kickboxing HIIT routine to get the heart rate up and tire out the arms, shoulder, chest and upper back. Once done with the cardio portion we take a short break before moving on to a 12 minute interval timed strength training routine to really finish off the muscles in the upper body. Once those arms start feeling like noodles we then switch to a quick 5 minute cool down and stretch to finish off this 30 minute routine. Everything from the warm up movements, the order of the exercises and the intervals, have all been strategically selected to give you the best workout in the shortest amount of time. Put more effort into the kickboxing section and go lighter on the weights you lift to focus more on endurance a basic strength, or go hard on the kickboxing but leave a little left so you can lift as heavily as you can with clean form for the strength section to build more strength and muscle size. Workout Structure: – 4 Sections, each timed Equipment: – Dumbbells Warm Up / Cool Down: – Both included Warm Up: (5 Minutes) 30 Seconds Each – Wrist Rolls – Sidestep Arm Cross – Ventral Raise with Lunge – Push Pulls – Overhead Push Pulls – Torso Circles – Arm Circles – Torso Rotations w/ Knee – Boxer Shuffle – Jumping Jacks Cardio Kickboxing: (8 Minutes) 20 seconds On; 10 Seconds Off – Jab, Jab, Cross – Uppercut x2, Hook x2 – Elbow, Elbow, Knee, Knee – (Jab, Cross)x2, Uppercut x2 – Hook x2, Knee x2 – Jab, Cross, Rear Elbow x2 – Uppercut x3, Jab, Cross – High (Jab, Cross) —- Water Break —- Upper Body Strength: (12 Minutes) 45 Seconds On; 15 Seconds Off – Close Press – Close Row – Front Raise / Lateral Raise – Pullovers – Hammer Curl / Regular Curl – Overhead Tricep Extension (palm down) Cool Down: (5 Minutes) – Free Form Calories: This routine includes weight training so the number of calories you burn can drastically change depending on the amount of weight you use. Also the number of calories you burn during the cardio kickboxing section can vary depending on how hard you push yourself. With that said most people will fall into the total calorie burn range of 135 to 378. Though some may be higher than this range few will be below this range. Also because this routine includes a type of HIIT and strength training the “afterburn” effect can elevate the number of calories your body burns during a day for the next 24-48 hours.

Welcome to Day 3 of the 5 Day Challenge for Busy People! Today we’re doing a brutal but fun blend of fat burning HIIT cardio and abs and core exercises (moves that target the abs, obliques and lower back). This is going to turn into a total sweatfest, and you’re going to get in an awesome workout in under 30 minutes. About This Workout: We start off with a light cardio warm up; do not skip this part if you want to safely push yourself today and get the most benefit out of your workout. If you’ve been sedentary for a long period of time (i.e. watching tv or working at the computer for hours) before starting this workout, you may want to do a few extra minutes of a warm up. Once we’re warmed up, we move into the core and cardio workout. We do the exercises in an AABB format; two rounds of a HIIT exercise (20 seconds on, 10 second off x 2) followed two intervals of a core exercise – repeat that sequence twice. A relaxing cool down and stretch is included at the end. What if I’m still sore from the other 2 workouts? By day three, if you’ve been pushing yourself hard, you just must be sore allover! If you are, don’t worry, you don’t necessarily have to take Day 3 off; we provide low impact and intermediate modifications all throughout this video, so you can always switch to the easier version shown in order to avoiding having to take a complete rest day. The second or third time you make your way through this challenge, you may find that you are able to do the harder version of the exercises shown, all the way through the challenge (at least more and more of the advanced version). Workout Structure: Length: 27 Minutes Strategy: Fat burning, endurance boosting HIIT and abs Difficulty Level: Low impact beginner AND advanced modifications shown all throughout Equipment: None Calories Burned: 110 – 235 Find the rest of the 5 Day Challenge for Busy People here: •     5 Day Workout Challenge for Busy People: Day 1/5 •     5 Day Workout Challenge for Busy People: Day 2/5 •     Currently on Day 3 •     5 Day Workout Challenge for Busy People: Day 4/5 •     5 Day Workout Challenge for Busy People: Day 5/5   Help us keep more great content coming to you free! Here at Fitness Health Track we try to provide as much content as we can for free because we feel that everyone should have access to accurate health and fitness information no matter what their income. So far we have been able to keep our entire library of full length workout videos free. If you would like to help us keep them free all we ask is for you to share Fitness Health Track with your friends and family as the more people who use our site means the more we can continue to offer free of charge. Thank you.

You have officially reached Day 4 of the 5 Day Challenge for Busy People! Your Day 4 workout is a strength and yoga blend that engages all of your muscles, with a special emphasis on the upper body. We go slightly easier on you today because we’re winding up for a strong finish tomorrow – make sure that you don’t do anything else more strenuous today (i.e. extra HIIT or strength training) so that you’re able to push yourself hard tomorrow. About this Workout: After a simple cardio warm up, we move directly into the more traditional strength training for the upper body, followed by a fun yoga workout for strength – If you’ve been sitting still for a long period of time (i.e. watching tv or working at the computer for hours) before starting this workout, you may want to do a few extra minutes of a warm up. For the upper body superset strength training exercises, and for the yoga strength workout, we use timed intervals of 40 second on, and 10 seconds rest. If at any point your muscles start to burnout or your form starts to suffer, lower the amount of weight you’re lifting, drop the weights all together, or stop and take a quick break before you jump back in. A relaxing cool down and stretch is included at the end. Lift as heavily as you can with proper form; lift like you mean it for best results! Workout Structure: •     Length: 30 Minutes •     Strategy: Fat burning, endurance boosting HIIT and abs •     Difficulty Level: Low impact beginner AND advanced modifications shown all throughout •     Calories Burned: 115 – 216 •     Equipment: Optional dumbbells (you can always improvise with any other kind of weight, or even use no weight at all, instead using antagonistic movements by focusing on working against yourself) Find the rest of the program here: •     5 Day Workout Challenge for Busy People: Day 1/5 •     5 Day Workout Challenge for Busy People: Day 2/5 •     5 Day Workout Challenge for Busy People: Day 3/5 •     Currently on Day 4 •     5 Day Workout Challenge for Busy People: Day 5/5 Help us keep more great content coming to you free! Here at Fitness Health Track we try to provide as much content as we can for free because we feel that everyone should have access to accurate health and fitness information no matter what their income. So far we have been able to keep our entire library of full length workout videos free. If you would like to help us keep them free all we ask is for you to share Fitness Health Track with your friends and family as the more people who use our site means the more we can continue to offer free of charge. Thank you. Eat to nourish your body, drink lots of water, and come back and see us tomorrow for Day 5, the last day of the 5 Day Workout Challenge!

After we put up our last 5 day challenge “Fitness Health Track’s 5 Day Workout Challenge to Burn Fat & Build Lean Muscle” we got a lot of requests for not only more of them but also one that was geared for those with not a lot of time on their hands. We listened to your requests and have put together our newest challenge, “Fitness Health Track’s 5 Day Workout Challenge for Busy People”.  In this workout challenge we have modified the workouts to make them maximally effective while keeping to a 30 minute or less time limit.  Like in our last challenge both of us will be in each video and we will be showing intermediate to advanced modifications so very few people will not be able to find a version of this challenge that works for them. To do this workout it is highly recommended that you have a set of dumbbells to choose from however, if you don’t have access to any equipment don’t worry, you can easily modify the exercises to use some other weighted object. In fact, you can even just use no equipment at all and still get in a great workout. Workout Structure: • Length: 30 Minutes • Strategy: HIIT and lower body strength training for the butt and thighs • Equipment: Optional dumbbells (we use & love PowerBlock adjustable dumbbells) • Calories Burned: 126-248 About this routine: This is a fat blasting HIIT and lower body strength blend that’s great for toning the thighs, lifting the butt, and improving the overall shape and tone of the lower body. After a quick cardio warm up, we move right into a HIIT cardio and strength training routine for the lower body. The HIIT portion uses intervals of 20 seconds on, 10 seconds off, four times through. As soon as we wrap up that intense cardio interval, we move directly into one round of a strength training exercise for the butt and thighs (of varying reps). To get the most out of each short strength exercise, it’s very important to lift as heavily as you can while still maintaining clean form.   Printable Workout (Cardio Warm Up) • HIIT: Kick Up + Lunge • Strength: 8 Deadlifts – Kelli is lifting 48 lbs total, Daniel is lifting 30 lbs total   • HIIT: Jump Squats • Strength: 8 Clean & Press (alternating, on each side) – Kelli is lifting 15 lbs total, Daniel is lifting 10 lbs total   • HIIT: Ski to Sumo Squat • Strength: 25(ish) Kettlebell Swings (yeah we lost count!) – Kelli is lifting 21 lbs total, Daniel is lifting 10 lbs total   • HIIT: Plank Jacks • Strength: 8 Bridges – Kelli is lifting 30 lbs total, Daniel is lifting 0 lbs total   • HIIT: 2 Knee Switchfoot • Strength: 8 Double Dip Squats – Kelli is lifting 18 lbs total, Daniel is lifting 0 lbs total Find the rest of the program here: • Currently on Day 1 • 5 Day Workout Challenge for Busy People: Day 2/5 • 5 Day Workout Challenge for Busy People: Day 3/5 • 5 Day Workout Challenge for Busy People: Day 4/5 • 5 Day Workout Challenge for Busy People: Day 5/5   Help us keep more great content coming to you free! Here at Fitness Health Track we try to provide as much content as we can for free because we feel that everyone should have access to accurate health and fitness information no matter what their income. So far we have been able to keep our entire library of full length workout videos free. If you would like to help us keep them free all we ask is for you to share Fitness Health Track with your friends and family as the more people who use our site means the more we can continue to offer free of charge. Thank you.

Day 5: Fat Burning HIIT Cardio and Lower Body Strength  Supersets of lower body exercises combined with fat burning high intensity interval training make for an effective, intense, and sweaty workout. Grab your weights, choose your difficulty level, and get ready to push yourself. This is Day 5! If you’re reading this after finishing all five days, we really want you to take a minute to be proud of yourself. What you’ve just done takes a lot of effort and follow through, and this very well could be the start of a new healthy habit for yourself, if you just keep moving. Just like you stuck with this challenge, one day at a time, you can keep moving forward with your workout habit, one day at a time. Remember, we have over 500 free full length workout videos here on our website, and we’ve also got workout programs for all kinds of different fitness levels and goals. Whatever you do and however you do it, keep this healthy habit going! How many times can I repeat these challenges? We recommend doing these challenges for up to 2-3 weeks in a row before you switch up your routine again. If you want a workout program that lays out what you’re doing every day for 4-8 weeks with no repeat workouts, full of daily guidance on how to make eating well and exercise a natural lifestyle instead of a struggle, be sure to check out our workout programs  – our 8 Week FBfit Program to Lose Weight, Build Lean Muscle & Tone Up most closely resembles this 5 Day Challenge. If you’ve enjoyed this challenge and want more like it, let us know & please share with friends & family! Make sure to Subscribe to Fitness Health Track on YouTube so that you get alerts for new workouts. You can also use #fitnesshealthtrack on social media to find support & connect to others who are doing this challenge (FB’s Instagram, Kelli’s Instagram, Google+, Twitter, Facebook) Workout Structure: – HIIT Cardio Workout – Lower Body Strength Equipment: – Dumbbells (optional) – Exercise Mat (optional) Warm Up and Cooldown: – Both Included Warm Up: (5 Minutes) – Side Step Arm Cross – Roll Down Toe Touch – High Knee + Cross Crunch – Side Lunge with Overhead Reach – Lunge + Ventral Raise – Push Pull Squats – Boxer Shuffle – Up and Outs – Butt Kickers – Jumping Jacks HIIT Cardio Workout: (18 Minutes) 20 On, 10 Off; AB,AB Pattern; 3 Sets per Group – Lunge Power Skip – Plank Jack – Double Thigh Slap Jump Burpee – Jumping Jack – Walk Down Push Up – Switch Foot Runners Water Break – Curtsy Jump Lunge – Mt. Climbers – Squat Lunge – Squat Circle Knee – Jumping Lunge to Sumo – High Knee Drops Water Break (10 Seconds) Lower Body Strength: (20 Minutes), Timed Interval Sets 45 on, 15 off; 2 Sets Each Group – Single Leg Dead Lift (L&R) – Sumo Squat – Deadlift (toes in) – Clean and Press – Deadlift (toes out) – Reverse Lunge + Knee – Deadlift (regular) – Pulse Squat – Hip Raises (L&R) – Calf Raises Cooldown: (5 Minutes) – Freeform Free 5 Day Challenge 2016: – Day 1 (HIIT, and Lower Body) – Day 2 (Cardio, and Upper Body) – Day 3 (HIIT, Core, and Pilates Burnout) – Day 4 (Cardio, Upper Body, and Yoga) – Day 5 (HIIT and Lower Body) Current Page Other Free 5 Day Challenges • Fitness Health Track’s 5 Day Workout Challenge to Burn Fat and Build Lean Muscle • Fitness Health Track’s Free 5 Day Workout Challenge for Busy People Thank you for working out with us & congrats again on finishing this challenge! Kelli & Daniel

Upper body & Cardio + Yoga – Day 4 The focus of today’s workout is the upper body; arms, shoulders, and upper back. We’ve kept the calorie burn high by adding intervals of endurance boosting cardio intervals and we mix things up with a little yoga – which also targets the upper body – at the end. To make this workout maximally effective, make sure to lift to challenge yourself. By the end of the strength intervals, your muscles should be feeling it – just make sure to that you make good form your first focus. We have lots of brand new workout videos coming your way; make sure to Subscribe to Fitness Health Track on YouTube so that you don’t miss them! You can use #fitnesshealthtrack on social media to find support & connect to others who are doing this challenge (FB’s Instagram, Kelli’s Instagram, Google+, Twitter, Facebook) Workout Structure: – Upper Body Strength and Cardio – Yoga Equipment: – Dumbbells (optional) – Exercise Mat (optional) Warm Up and Cooldown: – Both Included Warm Up – Lateral Step Pulls – Toe Touch Sweeps – Side Bend Steps – Shoulder Roll Butt Kicker – Ventral Raise High Knee – Side Lunge Reach + Reverse Fly – Step Behinds (hip opener) – Up & Outs – Switch Foot Jumps – Up and Out Jacks Upper Body Strength and Cardio (~30 Minutes) ABAB, CDCD (40 Seconds on, 15 Seconds Off) Group One – Decline Chest Press – Bent Over Row (45) – High Knee Pauses – V Jump Jacks Group Two – Ventral Raise – Dumbbell Pullover – 321 Lunges – High Kick Touchdowns (one interval on each side) — Water Break — Group Three – Overhead Tricep Ext – Bicep Curl – Stutter Jacks – Lateral Jump + Knee Group Four – Chest Fly – Reverse Fly – Fly Jacks – Squat Twist Knees Group Five – Arnold Press – Bentover Pulls (arm hanging to dorsal raise) – Bridge Kicks + Toe Touch – Lunge Jacks — Water Break — Yoga Cooldown: (~10 minutes) 50 seconds on 10 seconds off Warrior Jack Knee Pull March Child’s Pose to Push Up Bird Dog to Arm Tuck Up Down Side Star Tricep Dip to Supine Plank Reach Toe Touch + Arm Stretch Seated Forward Lean Roll Ups + Shoulder Roll Kneeling Quad and Chest Stretch (holding foot with both hands) One Arm Childs Pose + Chest Opener Arm Cross Pull L & R Scoops Shoulder Rolls + Neck (alternating forward and back + easy neck movements) If you’re enjoying having your workouts planned out for you, we highly recommend checking out our workout programs. The 8 Week FBFit Programs are what most closely resemble this challenge, and the 8 Week FB30 Programs are also similar but require only 30 minutes of your time, instead of 50 (a great option for busy people). If you have enjoyed these workouts, please consider sharing with friends and family. Free 5 Day Challenge 2016: – Day 1 (HIIT, and Lower Body) – Day 2 (Cardio, and Upper Body) – Day 3 (HIIT, Core, and Pilates Burnout) – Day 4 (Cardio, Upper Body, and Yoga) Current Page – Day 5 (HIIT and Lower Body) Other Free 5 Day Challenges • Fitness Health Track’s 5 Day Workout Challenge to Burn Fat and Build Lean Muscle • Fitness Health Track’s Free 5 Day Workout Challenge for Busy People

Day 3: HIIT Cardio and Core Workout + Pilates Abs (emphasis on HIIT & Abs, with a Pilates burnout) Abs exercises are the slowest, least effective way you could possibly go about getting a lean, toned stomach. However, HIIT cardio (especially combined with total body strength training and of course a healthy diet) is an excellent way to burn off body fat, which is why we’ve weaved in intense cardio intervals with core exercises for the abs, obliques and lower back. Watch/read: How to Lose Belly Fat – The Truth About Belly Fat, Abs, and Six Packs In this HIIT cardio and abs workout, the core exercises end up being a sort of a break and chance to catch your breath in between those higher intensity intervals. Just like every other day in this workout challenge, one of us will be doing an easier, low impact modification of the exercise, while the other does a more intense, ballistic version. Check in with your soreness and your energy levels when deciding which of us to follow along with. You can easily make any of these exercises more or less difficult with simple adjustments in form, mindfulness and speed. If you want to make it easier, stick to the low impact version, move more slowly, use only a range of motion for which you have complete control, take longer breaks, take more frequent breaks, etc. If you want to make it more difficult, wear a weighted vest or hold onto dumbbells (where applicable), use a deeper range of motion, contract your muscles the entire time as if you were working “against” yourself, move faster, cut out the rest periods, etc. Do what you need to to make it work for you – especially with these home workouts, you are solely responsible for making the necessary modifications to make this appropriately challenging for yourself. Like this workout? Be sure to check out our 4 Week FBabs Program for the abs, obliques & lower back! Workout Structure: – HIIT and Core Combo – Pilates Burnout Round Equipment: – Exercise Mat (optional) Warm Up and Cool Down: – Both Included Warm Up: (5 Minutes) – High Knee March – Slow Butt Kickers – Toe Touch Circles – Knee + Twist – Toe Touch Kicks – Lunge + Stretch – Single Leg Deadlift Jacks – Slow Burpees – Up & Out Jacks – High Knees HIIT and Core: (~30 Minutes) AB, AB, CC combination (20 on and 10 off) Group one – Thigh Slap Jumps – Butt Kickers – Toe Touch Crunch – Jumping Lunge – Sumo Squat + Front Kick – Get Ups Group Two – Burpees – Pop Squats – Russian Twist – Rocket Squats – Jumping Jack – Back Bow — Water Break — Group Three – Star Jump – Walk Down Plank Jacks – Bicycle Crunch – Flutterkick Squats – Side Lunge Pop – Back Bow Cross Over Group Four – Kick Through – Log Hops – Knee Tuck Crunch – Power Skip Toe Touch – Squat Circles – Side Hip Raise (L&R) — Water Break — Group Five – Switch Foot Runner – Side Step Jump Squat (squatted side step plus jump at each side) – Bird Dog – Burpee Hold – Plank Jack Knee – Windshield Wipers — Water Break — Pilates Burnout: (15 Minutes) 60 Second each exercise – Imprint – Toe Taps – Chasing Toe Taps (L) – Chasing Toe Taps (R) – Table Top Toe Taps – Double Toe Taps – Swimmers 1 – Swimmers 2 – Back Bow Pulls – Back Bow – Side Hip Raise (L) – Side Hip Raise (R) – Reclined Rotations – Single Leg Pulls – Double Leg Pulls Cool Down: (5 Minutes) Free Form What are you thinking of this challenge so far? Which interval or exercise was most challenging for you today? On this third day of the 5 Day Challenge, what muscle group is most sore? Feel free to do as much extra stretching as you like, but refrain from doing any additional HIIT or lifting (more is not always better and these workouts should be enough on their own if you are pushing yourself properly during the actual workout). If you’re enjoying having your workouts planned out for you, we highly recommend checking out our workout programs. The 8 Week FBFit Programs are what most closely resemble this challenge, and the 8 Week FB30 Programs are also similar but require only 30 minutes of your time, instead of 50 (a great option for busy people). If you have enjoyed these workouts, please consider sharing with friends and family. Make sure to Subscribe to Fitness Health Track on YouTube so that you get alerts for new workouts. You can also use #fitnesshealthtrack on social media to find support & connect to others who are doing this challenge (FB’s Instagram, Kelli’s Instagram, Google+, Twitter, Facebook) Free 5 Day Challenge 2016: – Day 1 (HIIT, and Lower Body) – Day 2 (Cardio, and Upper Body) – Day 3 (HIIT, Core, and Pilates Burnout) You are here – Day 4 (Cardio, Upper Body, and Yoga) – Day 5 (HIIT and Lower Body) Other Free 5 Day Challenges • Fitness Health Track 5 Day Challenge to Burn Fat & Build Lean Muscle  • Fitness Health Track 5 Day Challenge for Busy People (30 Minutes or Less)

Day 1: Fat Burning HIIT Cardio and Lower Body Strength (59 minutes) Welcome to Fitness Health Track’s free 5 Day Challenge! This particular workout challenge leads you through 5 intensive days of workouts that you can do in your own living room. The workouts average roughly 55 minutes a day and mimic the training style you find in our 8 Week FBfit Programs (new FBFit launches 1/11/16!). We’ve provided both advanced & low impact/intermediate modifications throughout all five days of this challenge. All you need for these workouts is a set of dumbbells, but you can always get creative if you don’t have equipment (we’ve heard of people using everything from soup cans, gallon jugs filled with water, bags filled with books, bottles of wine, etc – so don’t let lack of equipment stop you). If you work hard and complete this 5 Day Challenge (along with a healthy diet) you may see and feel a small difference in your body by the end of the week. If you enjoy this challenge and want more like it, let us know & please share with friends & family! If you’re looking for a challenge that lasts longer than 5 days, check out our 4 & 8 Week Programs that lay everything out for you in an even more detailed format. Make sure to Subscribe to Fitness Health Track on YouTube so that you get alerts for new workouts. You can also use #fitnesshealthtrack on social media to find support & connect to others who are doing this challenge (FB’s Instagram, Kelli’s Instagram, Google+, Twitter, Facebook) Are your legs due for a thorough working over? If you answered “yes!” then you are in luck. This routine is a combination of leg intensive HIIT routine followed up by a lower body strength routine to really finish off those butt and thigh muscles. We will be demonstrating a harder and easier version of each exercise so follow along with the version you are comfortable with while still trying to challenge yourself. This one stop routine starts with a warm up designed to target the muscles that will be used throughout the workout. Once done with the warm up we jump into 15 minutes of butt and thigh intensive HIIT cardio in a tabata style interval of 20 seconds on and 10 seconds off. We go through 3 sets of 5 different groups with two exercises each with no extra rest breaks. After getting a good leg burn and challenging our cardio threshold with the HIIT we move onto the lower body strength section which is 3 groups of 2 exercises each in an AB pattern of 3 sets each. Each of these lower body exercises will be done slow and controlled to really burn out the legs. Pick a weight that is challenging for you but still allows you to complete each exercise with clean and controlled form. After this strength section all we have left is to go through our cool down stretch to earn our Workout Complete. Have fun and challenge yourself with this routine and when you are done be sure to go on social media and let us know you got your #fitnesshealthtrack #workoutcomplete. Workout Structure: – HIIT Section – Lower Body Section – Warm Up and Cool Down both included Equipment: – Dumbbells Warm Up Cooldown: – Both Included Warm Up: (5 Minutes) 30 Seconds Each Side Step & Lateral Arm Swing Torso Circles Knee Up Torso Rotation Leg Swing L Leg Swing R Squat Push Pull Side Lunge and Reach Lung and Ventral Raise Boxer Shuffle Butt Kickers Jumping Jacks HIIT (15 Minutes) Tabata; 20 Seconds On, and 10 Seconds Off; AB, AB, AB; 3 Sets each group Jump Squats Mt. Climbers Jumping Lunge Pendulum Swings Burpee Switch Foot Runners Water Break High Knees Squat Pops Lateral Jump Squat Jacks Lower Body Strength: (~27 Minutes) 8 exercises, 2 sets of 10 each Single Leg Deadlift L&R Ski Squat (20) Curtsy Lunge L &R Super Slow Squat Water Break Deadlift Alternating Side Lunge Sumo Squat Hip Raise Weighted Cooldown: (8.5 Minutes) 30 Seconds Each Toe Touch Quad Stretch L Quad Stretch R Inside Thigh Stretch L Inside Thigh Stretch R Plank Calf Stretch L Plank Calf Stretch R Down Dog Cobra Cat to Cow Butterfly Stretch Hip Stretch Deep Glute Stretch L Deep Glute Stretch R Torso Stretch L Torso Stretch R Full Body Stretch Calorie Burn: Depending on if you are doing the hard version of the exercises, the easier version, or a combination of both your calorie burn could be drastically different. This routine burns roughly 5 calories per minute on the low end and 14 calories per minute on the high end. Through this entire routine you can expect to burn anywhere between 290 to 696 total calories though a few people could be higher or lower than this range. If you’re enjoying having your workouts planned out for you, we highly recommend checking out our workout programs. The 8 Week FBFit Programs are what most closely resemble this challenge, and the 8 Week FB30 Programs are also similar but require only 30 minutes of your time, instead of 50 (a great option for busy people). If you have enjoyed these workouts, please consider sharing with friends and family. Free 5 Day Challenge: – Day 1 (HIIT, and Lower Body) current page – Day 2 (Cardio, and Upper Body) – Day 3 (HIIT, Core, and Pilates Burnout) – Day 4 (Cardio, Upper Body, and Yoga) – Day 5 (HIIT and Lower Body) Other Free 5 Day Challenges • Fitness Health Track’s 5 Day Workout Challenge to Burn Fat and Build Lean Muscle • Fitness Health Track’s Free 5 Day Workout Challenge for Busy People Thank you for working out with us! Kelli & Daniel

Welcome to Day 11 of Fitness Health Track’s Free 2 Week Challenge! Today we will achieve a blend of strength and cardio without any weights. Since several challenge workouts have already been completed prior to this, it will probably feel nice to switch it up and give the weights a break while still working towards cardiovascular, muscle strength, and muscle endurance benefits. All you need is a mat! We will complete 9 tri-sets, meaning, groups of 3 exercises in a row before a rest. Each exercise in the tri-set will be completed for 30 seconds, so 90 seconds of work before a rest. The third exercise in each tri-set will most likely be the most difficult exercise that spikes your heart rate and gives the muscles a little extra burn. With the longer intervals, it will be important to pace yourself throughout. Difficulty & Modifications Explained: This workout is rated a level 3 due to the bodyweight-only nature and modifications shared throughout. To make it more challenging, use weights for some of the slower strength-based exercises. After this, there’s just one day left to complete in this challenge! You’re almost there! xxErica Warm-Up: 8 exercises, 40 seconds each (5.3 minutes) Tabletop to Child’s Pose Alt Doggies Glute Bridges Alt Hip Openers Squat + Calf Raise Alt Rev. Lunge + Alt Front Lunge Alt Side Lunge + Crossbody Forward Fold Alt Lateral Leg Raises Lower Body Strength + Cardio Tri-Sets Workout: 9 groups of 3 exercises, 30 seconds each back-to-back / 30 seconds rest (18 minutes) Reverse Lunge + Knee Raise (One Side) Reverse Lunge + Knee Raise (Other Side) Jumping Lunges mod = alt reverse lunges Calf Raise Narrow Squats mod = flat feet Narrow Squat + Calf Raise Bear Hold mod = take rests w/ knees down Side Lunge (One Side) Side Lunge (Other Side) Shuffle Side Lunges mod = step In and Out Squat Squat + Alt Lateral Toe Tap Star Jacks mod = alt sides w/ lateral leg raise Curtsy Lunge + Reverse Lunge + Stand (One Side) mod = stand in between lunges Curtsy Lunge + Reverse Lunge + Stand (One Side) mod = stand in between lunges Alt Curtsy Lunge Lateral Leap mod = step **Water Break** Wide Squat RDL’s Wide Squats Shuffle Squat mod = step Front Lunges (One Side) Front Lunges (Other Side) Front/Back Puddle Jumps mod = fast steps Side Lunge Shifters Static Squat Abductions Squat + Alt Lateral Leg Raise Doggie Kickout (One Side) mod = doggie Doggie Kickout (Other Side) mod = doggie Glute Bridge Pulses mod = glute bridges **Water Break** Cool Down: 8 exercises, 40 seconds each (5.3 minutes) Hip Flexor Stretch w/ Opt. Quad Stretch (One Side) Hip Flexor Stretch w/ Opt. Quad Stretch (Other Side) Alt Calf Stretch Butterfly Crisscross Sit Glute Stretch (One Side) Crisscross Sit Glute Stretch (Other Side) Seated Forward Fold – Flexed Feet Seated Forward Fold – Pointed Toes

Welcome to Day 1 of Fitness Health Track’s Free 2 Week Challenge! Build strength and stamina in the lower body with these fast-paced all-standing Tabata intervals! Aside from our built-in warm-up, the workout will feel like a blend of cluster strength training and HIIT cardio for your lower half as we complete 3 intervals of each exercise. Equipment: 1 set of medium to heavy dumbbells (I am using 15 lbs) For ease due to the short transitions, I am choosing one dumbbell to use for all strength exercises. If you’re able and prefer to, you can switch out weights for the exercises as needed. During the strength training exercises, focus on slow controlled movement and mentally visualize what muscles are activated. During the bodyweight cardio exercises, focus on picking up the pace while maintaining control and proper form. We will need to be versatile in switching between these two! Difficulty & Modifications Explained: This workout is rated a 3 in difficulty due to frequent rest intervals and modifications shared. Further adjust your difficulty based on the weights used and your pacing on the cardio intervals. Enjoy the dynamic blend of strength and cardio in this routine! That, along with the quick intervals makes this routine an encouraging start to this free 2 week challenge. I look forward to reading your comments below! xxErica Warm-Up (Built-In to Workout): 9 exercises, 20 seconds active / 10 seconds rest (4.5 minutes) (during rests can jog in place or continue the exercise) Alt Toe Touch Squat + Forward Fold Reverse Point + Knee Drive (One Side) Reverse Point + Knee Drive (Other Side) Wide Squats Kettlebell Swing Rev. Lunge + Rev. Leg Lift (One Side) Rev. Lunge + Rev. Leg Lift (Other Side) Shallow Skaters Lower Body Strength with HIIT Cardio: 12 exercises x3 each, 20 seconds active / 10 seconds rest (18 minutes) Narrow Squat (2 x 15 lbs) Narrow Squat + Narrow Squat Jump mod = calf raise Rev. Lunge + Rev. Leg Lift (One Side) (2 x 15 lbs) mod = tap toe down Rev. Lunge + Rev. Leg Lift (Other Side) (2 x 15 lbs) mod = tap toe down Wide Squat + Pulse (1 x 15 lbs) mod = no pulse Kettlebell (Dumbbell) Swing (1 x 15 lbs) **Water Break** Curtsy Lunges (One Side) (2 x 15 lbs) Curtsy Lunges (Other Side) (2 x 15 lbs) Skaters mod = step and/or touch back foot down SLDL (One Side) (1 x 15 lbs) mod = assisted or lower ROM SLDL (Other Side) (1 x 15 lbs) mod = assisted or lower ROM Squat + Alt Knee Drive **Water Break** Cool Down: 9 exercises, 30 seconds each (4.5 minutes) Quad Stretch (One Side) Quad Stretch (Other Side) Inner Thigh Stretch Hamstring Stretch (One Side) Hamstring Stretch (Other Side) Hip Flexor Stretch (One Side) Hip Flexor Stretch (Other Side) Glute Stretch (One Side) Glute Stretch (Other Side) Pounds to Kilograms lbs = kg 3 = 1.3 5 = 2.2 6 = 2.7 9 = 4.1 10 = 4.5 12 = 5.4 15 = 6.8 18 = 8.1 20 = 9 21 = 9.5 24 = 10.8 25 = 11.3 30 = 13.6

Hey Fitness Health Track Family! Welcome to Day 4 of the 5-Day FB Strong Challenge! Today, I want to challenge you with this fun upper body compound strength set workout! This workout will push your upper body enough and is perfect for all levels. Compound sets are typically two exercises done back to back, but with this workout, there is a twist. I added a third exercise at the end of the circuit to add more to that muscle group. We will target each part of the upper body with 40-second sets of each exercise back-to-back and then rest for 30 seconds for a total of two sets each. First, we will focus on the chest, starting with floor presses and then transitioning quickly into chest flys and finishing with a crush press. After our two sets of chest exercises, we will move on to the back, starting with bent-over rows, transitioning to reverse flies, and finishing with the yates row. Our following two sets will target the arms, primarily the triceps and biceps. For our tricep sets, we only need one dumbbell. We will start sets with a close-grip single dumbbell press, moving into a single dumbbell skull crusher, and then transitioning to overhead tricep extensions. (Your triceps will be burning, lol.) Our next set is one of my favorite ways to train biceps. We will be using isometrics to push our biceps here. Our first exercise is what I like to call single-arm iso curls; we’ll do each arm separately with those before finishing out with standard bicep curls. This combination always works with my biceps! In our final set, we will focus on our shoulders. We will begin working with the standard shoulder press, moving into our upright rows, and finishing the set with the rear delt row targeting those small delt muscles — making this the perfect way to end this upper body workout. For this workout, I recommend at least two pairs of dumbbells. I am using 20 lb and 30 lb dumbbells in this workout. Make sure you can maintain good form with the weight you choose. If it’s too easy, you may have to increase your weight; if you are tiring too quickly, you should lower your weight. For the final exercise in the workout, the rear delt row, I recommend using lighter dumbbells because this is a smaller muscle and does not require much to work it. Essential tips for this workout: • Our sets are only 40 seconds, so we are going for reps for each round. You want to lift at a faster tempo. • Keep your dumbbells close by; we have quick transitions between each exercise and want to minimize the time lost between each set. • When I perform the shoulder press, I will be doing it from my knees. You can remain standing if you like. Note that today’s workout is part of our Free 5-Day Workout Challenge, but can also be enjoyed as a standalone routine. If you enjoy this 5-Day Challenge, check out the new 4-Week FB Strong Round 3 program that just launched! It uses a unique Plus workout every single day (no repeat workouts!). Workout Structure: Warm-up: 2 Rounds 30 seconds each / no rest ( 5 Minutes) Trunk Rotations Shoulder Taps Prone Press Shoulder Rolls Jumping Jacks Set #1 Chest Focus – 2 sets 40 seconds each (5:00 minutes) Dumbbell Floor Press Chest Fly Crush Press Set #2 Back Focus – 2 sets 40 seconds each (5:00 minutes) Bent Over Row (Neutral Grip) Reverse Fly Yates Row Set #3 Tricep Focus – 2 sets 40 seconds each (5:00 minutes) Close Grip Dumbbell Press 1 Dumbbell Skull Crusher Overhead Tricep Extension Set #4 Bicep Focus – 2 sets 40 seconds each (5:00 minutes) Iso Curl (L) Iso Curl (R) Standard Bicep Curl Set #5 Shoulder Focus – 2 sets 40 seconds each (5:00 minutes) Shoulder Press Upright Row Rear Delt Row Cool down: 1 round for 30 seconds each (4:30 seconds) Childs Pose Forearm Stretch Thread the needle Chest Opener Tricep Stretch Cross Body Stretch