Terra Fit Challenge #1

(Please attach this program to your “Workout Journal”)

Equipment: Ball, Hand Weights and Mat

Cardio: 30 min each day minimum (Bike, Walk/Jog, Swim, Stairs, Cardio
machine/class)

Day 1 Day 3 Day 5

Squat (toes forward) 2 X 20-25 2 X 12-15 2 X 6-8

Squat (plié) 2 X 20-25 2 X 12-15 2 X 6-8
Shoulder bridge 2 X 20-25 2 X 12-15 2 X 6-8
Leg Extension 2 X 20-25 2 X 12-15 2 X 6-8
Lunges 2 X20-25 2 X 12-15 2 X 6-8
Calf Raises 2 X 20-25 2 X 12-15 2 X 6-8

Arms
Seated Bicep Curl 3 X 15-20 3 X 10-15 3 X 6-8
Tricep Kick Back 3 X 15-20 3 X 10-15 3 X6-8

Abs
Crunch 3 X 20-25 3 X 12-15 3 X 6-8
Oblique Crunch 3 X 20 3 X 20 3 X 20

Day 2 Day 4 Day 6

Chest
D/B Bench Press/Flies Alt 3 X 20-25 3 X 12-15 3 X 6-8

Back
Bent Over Row
3 X 20-25 3 X 12-15 3 X 6-8
Back Extensions

Shoulders
Front/Lateral Raise Combo
Upright Row 2 X 20-25 2 X 12-15 2 X 6-8

1. Date/Time?
2. How do you feel before you start your workout?
3. How hard did you work? (RPE) 0-10
4. How do you feel after the workout?
5. Did you complete the program today? If not, why?
Here are some specifics on the exercise routine:

Squats:
Day 1 – Lean on ball against wall, should feel as though it’s supporting your back
Day 2 – Hold Ball in arms at shoulder height (bent = easier, long = harder)
Day 3-Hold hand weights in hands by side as you squat
(Keep belly button pulled to spine – think hugging yourself from the inside and keep
chest lifted as you bend your knees, imagine sitting back into a chair)

Shoulder Bridge:
Day 1 – Lie on your back, knees bent, hip distance apart, feet flat on floor, arms long by
side, press your hips to the sky so that your knees, hips and shoulders create a line (like a
slide from your knees to your chin…keep your head on the floor) Pressing your hips up
and then lowering to the floor = 1 Rep.
Day 2 – Same, feet closer together
Day 3 – Instead of feet on floor, try legs long on top of the ball, calves on ball, lift and
lower pelvis.

Leg Extension:
Day 1 – Sitting on Chair, legs straight out (almost parallel to floor) sit tall and hold legs
together for the count.
Day 2 – Same, Add the ball on top of the legs for balance and more resistance
Day 3 –Lie on back, legs in air, squeeze ball between lower legs, bend and extend knee.
Lunges:
Day 1- One foot forward, one back(on ball of foot), bend knees to lower back knee
towards the floor, body nice and tall
Day 2- Hold ball in hands, forward from shoulders
Day 3- Hold hand weights, arms by side

Calf raises:
Day1 – Lift to tippy toes holding arms crossed at chest
Day 2- Face wall, ball pressing against wall, as high as you can reach, lift up/down on
toes
Day 3- Hand weights in hands, arms by side

Bicep Curl:
Day 1- Sit on Ball (both arms at same time)
Day 2-Standing
Day 3 – Sit 1 arm at a time (2 hand weights)

Triceps:
Day 1- Lean forward, hand/knee supporting on ball
Day 2- Same
Day 3 – Add some weight (or 2 hand weights)

Crunch:
Day 1-legs resting on ball, knees bent as you crunch
Day 2 – legs on ball, a little less bent in the knees then pull knees in a bit when you
crunch
Day 3 – Squeeze ball between knees when you crunch
Obliques:
Same as above…instead of crunching chest up towards hips, cross shoulder to hips
(alternate sides)

Chest:
Support head/neck on ball, knees bent, feet on floor (table top position), Weights in hands
starting in air, reaching to ceiling, palms facing towards your toes (on first rep…then
palms facing each other on 2nd set…alternate hand position on every rep).
Day 1: feet hip distance apart
Day 2: feet closer together
Day 3: more weight in hands

Rows:
Eyes Facing floor, hand and knee of one side on ball, other foot on floor, holding weight
in hand (same side as that of the foot on the floor)(dangle weight to floor), Pull elbow
towards ceiling, squeezing shoulder blades together (feel the work in upper back between
shoulders).
Day 1/2 is same weight.
Day 3 = more weight

Extension:
Face down, resting body on ball (ball between belly button and knee) toes can be pushed
against wall for support. Imagine an ice cube under the belly button to keep abs working.
Day 1. – Hands rest on ball as you lower and lift upper body towards the ball, then to an
upright position (as if standing…don’t hyperextend…just a small move is fine here – you
will feel it in low back.
Day 2 – Same
Day 3 – Arms long by side or resting on low back

Front/Lat raise:
Standing, arms rest by side, small hand weights in hands. Reach arm forward to shoulder
height, repeat other side, then reach arm out to side again, only to shoulder height.
Day 1: light weights (or can of soup) (standing on a mat, folded in 2)
Day 2: try to stand on 1 foot to challenge some balance (remember to switch balance legs
and only hold as long as you feel comfortable – make note in your journal how many reps
you could hold your balance)
Day 3: a bit more weight for arms.

Upright row:
Hand weights in hands, standing, palms face your thighs, the motion is to reach your
elbows to the side and up to the ceiling (only to shoulder height) as if you were pumping
a bike tire with a pump.
Day 1: light weights – stand tall
Day 2: light weights – stand on folded mat
Day3: heavier weights.