More than Just a Workout

Strong is Hard Day 52

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: High Squats, Knee-to-Elbow, Plank Rotations, Side Plank Rotations

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: Jumping Lunges, Raised-Leg Push-Up, Side Crunch Push-Up

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!