WORKOUT

This work­out serves as Day 15 of the FB Kick­start 30 Day Pro­gram but can also be com­plet­ed as a stand­alone work­out. Days 13 and 14 were rest days.

Wel­come to Week #3 of the FB Kick­start 30 Day Pro­gram. We are increas­ing the inten­si­ty and dura­tion again this week with anoth­er sand­wich, but this time Car­dio / Strength / Car­dio. Kick­ing off the week, today’s work­out empha­sizes low-impact HIIT car­dio while incor­po­rat­ing upper body strength train­ing. Have some fun with the ​‘red light, green light’ approach to the cardio!

Focus & Ben­e­fits: Focused on the upper body, this work­out blends strength train­ing and car­dio exer­cis­es, with an empha­sis on car­dio! We will take a fun ​“red light, green light” approach to the low-impact HIIT car­dio moves (read more about this below). You’ll devel­op mus­cle endurance, strength, and an increased car­dio­vas­cu­lar capac­i­ty. Oth­er than the warm up, this whole rou­tine is bored easily!

Equip­ment: Mat and range of weights for upper body strength exercises

Tips & Help­ful Infor­ma­tion: You may be won­der­ing what ​‘green light, red light’ car­dio all entails. The fol­low­ing is an expla­na­tion copied from this work­out where Kel­li wrote about the inspi­ra­tion behind a red light, green light work­out: ​“For those of you who don’t know how Red Light Green Light works, here’s a run­down; a group of kids choos­es one per­son to be the ​“Stop­light”. This per­son stands across a field or sport court with their back to the group. When the ​“Stop­light” says ​“Green Light”, every­one is free to race towards the ​“Stop­light” – but at any point that per­son can yell out ​“Red Light”, at which point every­one is to stop mov­ing imme­di­ate­ly and the ​“Stop­light” will turn around to see if they can catch any­one who is still mov­ing (if you’re caught, you’re out). The goal is to get as close to the ​“Stop­light” as pos­si­ble with­out being caught moving.”

We will fol­low this stop­light game for the car­dio exer­cis­es in this rou­tine. When I say ​“green light” that means to begin the giv­en exer­cise and give it your all, and when I say ​“red light” that means you can stop and enjoy a tem­po­rary rest. Each car­dio exer­cise we do this for will be 90 sec­onds long. These car­dio exer­cis­es are low-impact but remem­ber that does­n’t mean they need to be low-inten­si­ty. If you desire, mov­ing as quick­ly as pos­si­ble while main­tain­ing prop­er form and look­ing out for oppor­tu­ni­ties to make them high­er impact will take care of that! Fol­low­ing 2 car­dio exer­cis­es will be 1 strength exer­cise that is 60 sec­onds in length. There will be 30-sec­ond rests fol­low­ing all active intervals.

When select­ing your weight for each strength exer­cise, keep in mind that the active work time is a full minute long — and no ​“red lights” to give you a break!

Dif­fi­cul­ty & Mod­i­fi­ca­tions Explained: This work­out is rat­ed a 4 due to high­er inten­si­ty low-impact car­dio and longer inter­vals over­all. Your main mod­i­fi­ca­tions are to lift lighter weights and slow your pace on the car­dio exer­cis­es as need­ed. If your wrists are both­er­ing you on the Crab Alt Heel Slides exer­cise, try putting your hands on some dumb­bells to lessen the degree of bend in your wrists.

Clos­ing Note: Some­times all we need is to resort back to being young again and infuse more fun into reach­ing our goals!

Warm-Up: 5 exer­cis­es 2x, 30 sec­onds each (5 minutes)
Wrist & Ankle Stretches/​Rolls
Squat + Lat­er­al Arms
Step Behind + Fly Arms
Dead­lift + Front Raise
Jog In Place + Cross Punches

Work­out (27.5 minutes)
Car­dio Exer­cis­es: 90 sec active / 30 sec rest (w/​RL GL call­outs through­out active interval)
Strength Exer­cis­es: 60 sec­onds active / 30 sec­onds rest

Crab Alt Heel Slides
Side Shuf­fle w/​Side Jab

Thrusters (2 x 10 lbs)

High to Low Plank
Inch­worm + Opp. Toe Tap

See Saw Chest Press­es (2 x 15 lbs)

Reverse Thrusters
Alt Knee Dri­ve Claps

See Saw Ham­mer Curls (2 x 10 lbs)

**Water Break**

Shoul­der Row Skaters
Med Ball Slams

Tri­cep Kick­backs + Alt Lat­er­al Toe Tap (2 x 5 lbs)

Lat­er­al Leaps with Roller Coast­er Arms
Low Impact Star Jumps

Hinged I Y T’s (2 x 3 lbs)

**Water Break**

Cool Down: 7 exer­cis­es, 40 sec­onds each (5 minutes)
Stand­ing Cat Back Stretches
Upper Body Opener
Strad­dle For­ward Fold
Alt Quad Stretch
Cross­body Shoul­der Stretch
Alt OH Tri­cep Stretch
Neck Stretches

Pounds to Kilograms
lbs = kg
1 = .4
2 = .9
3 = 1.3
4 = 1.8
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
35 = 15.8