women’s health may earn commission from the links on this page, but we only feature products we believe in. throwback to that time your roommate dared you to eat an entire pint of ice cream in one sitting—and you crushed it. well, get ready for a challenge that will make you feel a hell of a lot better afterward. “the moves are quite foundational, so this is great for all levels,” says branker. you also have the option to do a cross-training workout one day, and take two rest days. the bodyweight moves help you get even stronger, and all that stretching will help you perform better during other workouts.
during week two, try increasing the number of reps you crank out per set. so if you did 10 reps in 40 seconds the first go-round, aim for 15, and so on. “it’s all about dialing in and listening to your body.” then, in week four, challenge yourself to do another round (or two) of the circuit. “if your heart rate returns to normal so quickly that you’ve clearly got more in the tank, use it!” as far as motivation goes, branker suggests rewarding yourself for reaching each milestone in your fitness goals (think: completing one week of the challenge; squeezing in an extra round during abs day). “make plans to chill,” says branker. if it’s not fun, you won’t want to do it,” says bree.
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