Sample Workout

Here is a simple, effective training session that can be done at home, a hotel room, the beach or anywhere else where you don't have access to equipment!

Beginner/Intermediate Level-Body Weight Only

Cardio Warm-Up- 5-10 minutes - Heart Rate Elevation

leg swing 10x1
lateral leg swing 10x1
quad stretch 5x1
knee hug 5x1
torso rotation 10x1
arm circles 10x1

quad superman hold (horse pose) 1 minx1
elbow plank 1 minx1
side plank 45secx1
bridge hold 1minx1

squat and tap ball 20x3
push up of your choice 15x3

reverse lunge 15x3
superman 15x3

seated wall slides 15x3
straight leg raise 20x3

bicycle crunch 15x3
side plank dips 10x3

static stretching 5-10 minutes

*Grouping together of exercises indicates superset (no rest between)
* After the superset, keep the rest interval brief-no more than 1 min.

Group Challenge Program

Congratulations and welcome to our newest participants in the ChangeRx Group Challenge Program (GCP). The company is Miller Electric, located in Allison Park. 20 employees have committed to the 13-week program, and are all aiming to make huge changes to their life while winning cash and great prizes along the way-good luck!

For more information check out http://www.changerxchallenge.com/