Fast-Track Fitness

Fast-Track Fitness – Week 1

Kick off the Fast-Track Fitness program with these workouts.

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Editor’s Note: This article is part of  Fast-Track Fitness, a 28-day program available exclusively to Oxygen and Outside+ members. You can read more about the course and its offerings here. Members can access the full course here

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Intro to Week 1

Welcome to Week 1 of the program. First, Chady goes through what you can expect this week, followed by a separate video explaining each workout. There is an exercise table below each workout video for reference, and you can check out the Fast-Track Fitness exercise videos HERE and HERE if you need more detailed instruction and modifications.

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Day 1: Upper-Body Boost

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Beginners: Do one to two rounds of each couplet. Rest 30 to 60 seconds between rounds.

Intermediate/Advanced: Do three to four rounds of each couplet. Rest 30 to 60 seconds between rounds.

You can substitute jogging/jumping in place of any jump rope interval.

EXERCISE TIME/REPS
COUPLET 1
Jump Rope 2 minutes
Close Triceps Push-Up 8 reps
COUPLET 2
Jump Rope 2 minutes
Hammer Curl to Shoulder Press 12 reps
COUPLET 3
Jump Rope 2 minutes
Bent-Over Lateral Raise to Row 12 reps
COUPLET 4
Jump Rope 2 minutes
Alternating Front to Lateral Raise 12 reps
COUPLET 5
Jump Rope 2 minutes
Triceps Overhead Extension 12 reps
COUPLET 6
Jump Rope 2 minutes
Windmill Toe Touch 20 reps (each side)
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Day 2: Lower-Body Boost

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Beginners: Perform each circuit one to two times.

Intermediate/Advanced: Go through each circuit three to four times.

EXERCISE TIME/REPS
CIRCUIT 1
Monster Walk 20 steps
Ice Skater 20 seconds
Rest 10 seconds
CIRCUIT 2
Standing Side Leg Raise (right) 20 reps
Ice Skater 20 seconds
Rest 10 seconds
Standing Side Leg Raise (left) 20 reps
Ice Skater 20 seconds
Rest 10 seconds
CIRCUIT 3
Plié Pulse Squat 20 reps
Ice Skater 20 seconds
Rest 10 seconds
CIRCUIT 4
Standing Glute Kickback (left) 20 reps
Ice Skater 20 seconds
Rest 10 seconds
Standing Glute Kickback (right) 20 reps
Ice Skater 20 seconds
Rest 10 seconds
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Day 3: Rest or Active Rest

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 Day 4: Upper-Body Burn

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Beginners: Do each couplet one to two times. Rest 30 to 60 seconds between rounds.

Intermediate/Advanced: Do each couplet three to four times. Rest 30 to 60 seconds between rounds.

You can substitute jogging/jumping in place of any jump rope interval.

EXERCISE TIME/REPS
COUPLET 1
Jump Rope 2 minutes
Lateral Plank Walk 1 minute
COUPLET 2
Jump Rope 2 minutes
Hammer Curl to Overhead Press 12 reps
COUPLET 3
Jump Rope 2 minutes
Renegade Row to Push-Up 12 reps
COUPLET 4
Jump Rope 2 minutes
Diagonal Shoulder Press 12 reps
COUPLET 5
Jump Rope 2 minutes
Triceps Kickback 12 reps
COUPLET 6
Jump Rope 2 minutes
Oblique V-Up 20 (each side)
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Day 5: Lower-Body Pump

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Beginners: Go through each circuit one to two times.

Intermediate/Advanced: Go through each circuit three to four times.

EXERCISE TIME/REPS
CIRCUIT 1
Clamshell (right) 20 reps
Ice Skater 20 seconds
Rest 10 seconds
Clamshell (left) 20 reps
Ice Skater 20 seconds
Rest 10 seconds
CIRCUIT 2
Side-Lying Leg Raise (right) 20 reps
Ice Skater 20 seconds
Rest 10 seconds
Side-Lying Leg Raise (left) 20 reps
Ice Skater 20 seconds
Rest 10 seconds
CIRCUIT 3
Frog Pump 20 reps
Ice Skater 20 seconds
Rest 10 seconds
CIRCUIT 4
Curtsy Lunge (right) 20 reps
Ice Skater 20 seconds
Rest 10 seconds
Curtsy Lunge (left) 20 seconds
Ice Skater 20 seconds
Rest 10 seconds
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Day 6: Full-Body HIIT

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Beginners: Do each circuit one to two times through. Increase rest to 60 seconds, if needed.

Intermediate/Advanced: Do each circuit three to four times through.

You can substitute jogging/jumping in place of any jump rope interval.

EXERCISE TIME/REPS
CIRCUIT 1
Jump Rope 2 minutes
Mountain Climber with Push-Up 1 minute
Rest 30 seconds
CIRCUIT 2
Jump Rope 2 minutes
Sumo-to-Narrow Jump Squat 1 minute
Rest 30 seconds
CIRCUIT 3
Jump Rope 2 minutes
Plank Walkout 12 reps
Rest 30 seconds
CIRCUIT 4
Jump Rope 2 minutes
Single-Leg Knee-Up 30 seconds (each side)
Rest 30 seconds
CIRCUIT 5
Jump Rope 2 minutes
Rolling Burpee 30 seconds
Rest 30 seconds
CIRCUIT 6
Jump Rope 2 minutes
Triceps Push-Up 1 minute
Rest 30 seconds
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Day 7: Rest Day

Rest Day

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