Strong is Hard Day 47

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: Leg Swings, Glute Flex, Stretches

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: Lunges, Reverse Lunges, Balance Lunges, Burpees, Scissor Chops, Arm Scissors, Bicep Extensions

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!