Strong is Hard Day 45
Step One – Calculate your Target Heart Rate
- 220-Your Age next multiple that number by 70%
- Example 220-48=172, next 172x 0.7=120 beats per minute
Step Two – Start Your Fitness Tracker / Watch to measure your heart rate
Step Three – Pick Your Timer Below choose Standard or Advanced. When the timer begins, do the warm-up in Step Four
STANDARD
ADVANCED
Step Four – 2:00 minute Warm-up – 20 seconds each exercise listed below (demo video linked below):
Squats, Reverse Lunge. Leg Kicks, Slow Burpees, Jumping Jacks, High Knees
Step Five – Do the exercises in the infographic below for Workout Part A – 2 Sets of 6 Exercises – (Let’s Move 1 means Exercise 1)
Do each exercise for the duration of the timer, NOT reps as shown
How to Videos: Push Lunges, Palm Strikes, High Knees, Plank Rotations, Basic Burpees, Plank Arm Raises
Step Six – One Minute Water Break
Step Seven – Do the exercises in the infographic below for Workout Part B – 2 Sets of 7 Exercises for the duration of the timer
How to Videos: Single Leg Squats, Squat Hold Punches, Raised Leg Push-Up, Shoulder Taps
Step Eight – 3:00 minute Cool Down – 30 seconds each exercise below – exercise infograph here
Overhead Tricep, Arm Across, Standing Knee Tuck, Bent Forward Hamstring, Side Lunge, Forward Lunge Overhead Clasp
Last Step – Second Required 30 Minute Workout Options:
- The second workout is done at least 2 hours after first workout
- Avatar Upgrade – Darbee Workout Progression
- Outdoor Walk / Run
- Indoor Cardio i.e. Elliptical, Bike, Treadmill, Mountain Climber
- Ball Sports, i.e. basketball, racquetball, pickle ball
- Swimming
🙏 Thanks to Kim B ❤️ for her help in making these instructions MUCH clearer!