EXERCISE DAY 4

Instructions

• Each day you must complete at least 1 hour of exercise.
• Each day's workout should be unique and not repetitive.
• All workouts should be detailed and specific; including activities (walk, jogging, push-ups, squats, surfing, hiking, etc.), quantity (100 sit-ups), time (hiked for 2 hours/surfed for 3 hours), and distance (how far did you walk-run).
• Record your HR (heart rate) at the end of the workout phase (you may use a smartwatch if you have one or click here (Links to an external site.) to watch this short video that shows you how to find your heart rate).
• Record your RPE (rate of perceived exertion) on a scale of 1-5 (1= too easy, 2= comfortable, 3= challenging but could have done more, 4= difficult and barely finished, 5= too hard/didn't finish)

Workout

Workout "HIIT WORKOUT 1"

Lateral Hops

Butt Kickers

Jumping Jacks

Jump Rope

Speed Skater

High Knees

Beginner-20 seconds on, 15 off for each exercise. 30 second rest following the completion of the 6 exercises. Repeat 2 more times.

Intermediate-30 seconds on, 15 off for each exercise. 30 second rest following the completion of the 6 exercises. Repeat 2 more times.

Advanced-45 seconds on, 15 off for each exercise. 30 second rest following the completion of the 6 exercises. Repeat 2 more times.

Record time it took you to complete the workout-
Record heart rate at end-
Record rate of perceived exertion (RPE)-