90DAY CHALLENGE
"Fit180" Level 2 (Progression)
(5 Moves. 7 minutes per round)
REMEMBER: These workouts are designed to reset metabolism not burn calories or merely strengthen (although it will do that, too).
This is a progression of the Fit180 workout. It makes your body stronger, more flexible and radiant. You'll notice yourself becoming more confident and happy. It primes your body to function and look better.
- Bridge LARGE Circles (3 circles x 3 reps each side)
- Side Plank Life Stretch ADD Knee-to-Elbow Squeezes (3 count x 5reps)
- Pushup Touches (Add more reps or do on toes 5x each side)
- Db Front Squat ADD Side Step (20x)
- Db Front Kick ADD Side Kick (10x each side)
First two rounds should be nice, easy and slow. 3rd and 4th round go hard.
Goal is to do 4 total rounds.
(Watch video to learn the moves.)
Printout Workout Sheet
"It's not the individual movements but how we sequence and combine them that makes this workout special." -ko
Click here and tell us what you liked MOST about this workout :)
Details of Each Movement
1. Bridge LARGE Circles
- - Draw 3 circles each side. Repeat 3 times.
- - Keep hips up while drawing a large circle (or "D" shape)
- - Palms down for support/balance
Works:
- Hamstrings
- Glutes
- Low Abs
- Abs and Obliques
- Lats
- Hip Rotators
Mistake to Avoid:
- - Don't let hips drop during circles.
Why This Exercise?
This is a MultiFunctional Movement that works areas that are extremely weak on most people, the hamstrings, glutes, abs, lats, and hip rotators.
These weaknesses when left unchecked leads to early arthritis of the hips, knees and spine, slows metabolism, and reduces confidence.
Once you start strengthening these areas, you will walk and move with more confidence (and less fat).
2. Side Plank "Life Stretch" Add Knee-to-Elbow Squeezes
- Arch body away from ground, bring knee to elbow, hold for 5 seconds (repeat 5x)
- (Advanced: do on feet or hold 10seconds)
Works:
- Gluteus Medius & Minimis
- Obliques
- Abs
- Serratus
- Lats
Mistake to Avoid:
- Don't tense up. Relax all the other muscles including neck.
Why This Exercise?
We don't use our side muscles enough and it causes imbalance. And when you have an imbalance in your body, it leads to imbalance in other areas of your life.
If the side muscles and shoulders are weak, your lymphatics slow down and stagnate (lowering metabolism).
Strengthen serratus and oblique muscles and watch your hip and belly fat reduce.
3. Push Up - Chest Touches
- 20x on knees -or- 10x on toes
- Keep elbows tucked in to your sides
- Don't hold breath
- (Advanced: do on toes instead)
Works:
- Pecs
- Serratus Anterior
- Abs
- Obliques
- Anterior Delt
Mistake to Avoid:
- Not breathing
Why This Exercise?
This is a popular exercise because it works so well.
If your pecs and shoulders are weak, your lymphatics slow down and stagnate (lowering metabolism). **If your shoulders are weak, you can't burn fat around the hips or waist.
Strengthen pecs and serratus muscles and watch your hip and belly fat reduce.
4. Dumbbell Front Squat w/ Side Step
- 10x
- (Advanced: hold for a 3-count each move or do 20x instead)
Works:
- Glute Max
- Glute Medius & Minimis
- Quadriceps
- Erector Spinae
- Delts
- (normalizes psoas)
Mistake to Avoid:
- Don't go too wide in stance.
Why This Exercise?
It's a good way to strengthen several important muscles at once.
If your lower body is weak, you will get arthritis and chronic back and hip problems.
Strengthening your butt and lower body is a sure fire way to burn more fat and boost confidence.
5. Dumbbell Front Swing Kicks Add Side Kicks
- 10x each side (20 total reps)
- (Advanced: use heavier db and add more reps)
Works:
- Anterior hips muscles
- Gluteus Medius & Minimis (side butt muscles)
- Stretches Hamstrings* (so important)
- Psoas
- Lower Abs
- Abs
- Obliques
- Delts
- Traps
Mistake to Avoid:
- Don't let arms drop down as you kick
- Don't hold breath.
Why This Exercise?
It's a great Heart Rate Elevator (HRE) and strengthener. Important for metabolism boosting.
Great for turning ON your body's fat burning switch.
If your hamstrings and hips are weak and tight, you will have back pain and metabolic issues.
This exercise is great for accomplishing multiple things at once.
Big Mistake To Avoid
- Do NOT Browse on your phone during workout. Ditch the phone, stay present and connect with your body. Remember, this is a time for you to build a better relationship with your body. Ditch the phone, don't rest too much between movements, and you'll get much better results.
Important Notes:
- Beginners: Don't ever hold your breath. Breathe continuously throughout movement.
- Advanced: Even if you've done these movements before, it's the sequence and combination that makes it special. Make it more challenging by holding the contraction for a 3-count or adding more reps.
- Best Time To Do: First thing in the morning before you start your day. What you do first thing is a proclamation of what's important to you. Get up 20 minutes earlier and do. When you put your body first, your relationship with others improve. 80% of how you treat others is founded by your relationship with your body. Your relationship with money improves as well-- it grows.
Other Mistakes:
- Moving too fast and not "feeling" the tension.
- Thinking that missing a workout is failing. No. It's NOT failing until you quit. Somedays you're gonna miss--do it later that night. Even though first AM is best, do it when you can. Getting your workout done outside your normal schedule is a win, too.
Remember:
- "I'd rather you do 5 minutes every day than 3 hours once per week."
- You're learning something new. It's gonna feel weird, unusual, uncomfortable. You're gonna make mistakes. Just like when learning anything new, you're gonna make mistakes. It's okay. Do your best. This will pay dividends far greater than any other new thing you might try to learn!
- You are worthy of this. You've been through much; you've survived much. Now it's time for you to get better and enjoy more.
Tell us what you liked MOST about this workout.
Copyright 2023. JAMES KO/KOHEALTH SYSTEMS LLC - Privacy Policy