Strong is Hard Day 49

Step One – Active Recovery Day – Optional to have a target heart rate workout

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)

NOTE: Sundays are ACTIVE RECOVERY days. Optional day to skip your Target Heart Rate workout. There are still two workouts today.

Do each exercise for the duration of the timer, NOT reps as shown

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

NOTE: The exercise timer is for 7 exercises, please repeat one of the exercises in each set

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
  • Yoga
  • Pilates

🙏 Thanks to Kim B ❤️ for her help in making these instructions MUCH clearer!