preparing-for-carmels-challenge

Preparing for Carmel’s Challenge

Preparing for the Challenge

welcome-to-phase-1

Welcome to Carmel's Phase 1

week-1-workout-1-core-activation-endurance

Week 1 Workout 1 - Core Activation/Endurance

week-1-workout-2-full-body-upper-body

Week 1 Workout 2 - Full Body/Upper Body

week-1-workout-3-full-body-cardio

Week 1 Workout 3 - Full Body/Cardio

week-1-workout-4-active-recovery-mobility

Week 1 Workout 4 - Active Recovery/Mobility

week-1-workout-5-full-body-lower-body

Week 1 Workout 5 - Full Body/Lower Body

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Week 2

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Week 3

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Week 4

Phase 1 Workouts

welcome-to-phase-2-carmel

Welcome to Carmel's Phase 2

week-5-workout-1-core-strength

Week 5 Workout 1 - Core Strength

week-5-workout-2-full-body-upper-body

Week 5 Workout 2 - Full Body/ Upper Body

week-5-workout-3-full-body-cardio

Week 5 Workout 3 - Full Body/Cardio

week-5-workout-4-active-recovery-mobility-carmel

Week 5 Workout 4 - Active Recovery/Mobility - Carmel

week-5-workout-5-full-body-lower-body

Week 5 Workout 5 - Full-Body/Lower-Body

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Week 6

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Week 7

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Week 8

Phase 2 - Weeks 5-8

welcome-to-phase-3-carmel

Welcome to Carmel's Phase 3

week-9-workout-1-core-endurance-power

Week 9 Workout 1 - Core Endurance/Power

week-9-workout-2-full-body-upper-body

Week 9 Workout 2 - Full-Body/Upper-Body

week-9-workout-3-full-body-cardio

Week 9 Workout 3 - Full-Body/Cardio

week-9-workout-4-active-recovery-mobility-carmel

Week 9 Workout 4 - Active Recovery/Mobility

week-9-workout-5-full-body-lower-body

Week 9 Workout 5 - Full-Body/Lower-Body

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Week 10

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Week 11

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Week 12

Phase 3 - Weeks 9-12

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Week 13 - Re-Test Week

Finish Strong

<p>Take a moment at the beginning of this week to schedule your 4 workouts, 2 active recovery days, and 1 rest day.</p> <h2>Week 4 Workout 1 &#8211; Core Activation/Endurance</h2> <p>The goal for this workout is an RPE of 5/6. Perform each exercise for 40 seconds and rest for 20 seconds between exercises.</p> <h3>Set #1</h3> <p>Complete 3 rounds. Rest for one minute between rounds.</p> <h4>EXERCISE</h4> <ul> <li>Jumping Jack</li> <li>Alternating Dead Bug</li> <li>Banded Glute Bridge on Floor</li> </ul> <p><b>Rest for two minutes, then move on to the next set.</b></p> <h3>Set #2</h3> <p>Complete 4 rounds. Rest for one minute between rounds.</p> <h4>EXERCISE</h4> <ul> <li>Alternating Elbow Side Plank</li> <li>Bird Dog</li> <li>Plank Walkout</li> ...</ul>