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.
Section dividerIntro 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.
Section dividerDay 1: Upper-Body Boost
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) |
Day 2: Lower-Body Boost
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 |
Day 3: Rest or Active Rest
Section dividerDay 4: Upper-Body Burn
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) |
Day 5: Lower-Body Pump
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 |
Day 6: Full-Body HIIT
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 |
Day 7: Rest Day
