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 Links to an external site.

Butt Kickers Links to an external site.

Jumping Jacks Links to an external site.

Jump Rope Links to an external site.

Speed Skater Links to an external site.

High Knees Links to an external site.

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.

Links to an external site.

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