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The Oxygen Challenge

A Well-Rounded Workout

This next-level approach to fitness incorporates mobility, functional fitness, mind-body connection, HIIT/cardio and strength training for the ultimate package.

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Do you want a sneak peek into what my Oxygen Challenge 6 program entails? I’ve packed so much important work into this 90-day challenge, and I’m excited to share it with you:

1. Mobility. If you read my article titled “Why Movement Became My ‘Why,’” then you already know that I love demonstrating gratitude for all the things my body is capable of doing through movement. So it’s no surprise that mobility is a big part of my OC6 plan — it’s the best way to avoid pain and injury as you progress through a challenging 90-day fitness program. So you’ll find one day solely dedicated to mobility work and then three other days each week that have mobility segments. The goal is to build up your ability to handle bigger ranges of motion so that when life throws different physical situations at you, you’re prepared. It’ll help set you up for longevity.

2. Functional fitness. Ever wonder why it’s so important to lift weights or do squats? Because many of these moves mimic movements we do in our everyday lives — moves that could otherwise cause us pain or leave us injured. Functional fitness is the ability to translate what you’re doing in the gym to your everyday life, such as lifting a baby off the floor or reaching for something in the back seat of your car. What you do in the gym should directly translate to how you move on a daily basis.

3. Mind-body connection. Another important aspect of my workout plan is creating a mind-body connection. I will share how truly and scientifically the body and mind are connected, and we’ll practice breathwork that can adjust your nervous system to reduce stress and tension. Once you learn the power of breath, you can use this valuable tool anywhere, anytime.

4. HIIT/cardio and strength training. Ready to start sweating? Each week will feature two HIIT/cardio routines with modifications and progressions included for every level. There are also a couple of days of strength training with core movements each week, which will progress over the 90 days.

Here’s a sample workout to give you a little taste of what’s to come:

Hip and Shoulder Mobility Warm-Up

Exercise Sets Reps
Active Hamstring Stretch  2 8 reps (each side)
Standing Quad Pull   2 8 reps (each side)
Wall Angel  2 8 reps

4×4 HIIT (high-intensity interval training)

Perform each exercise for 45 seconds, then rest 15 seconds. Complete four rounds. (No extra rest between rounds unless needed!)

Exercise Seconds
Toe-Tap Switch  45
Rest 15
Tabletop Dumbbell Press  45
Rest 15
Lateral Bound  45
Rest 15
Goblet Squat   45
Rest 15

Hip and Shoulder Mobility Cool-Down

Exercise Sets Time
Half-Kneeling Quad Stretch  2 2 minutes (each leg)
Wall Pec Stretch   2 10 seconds (each side)

Now in its sixth year, The Oxygen Challenge has helped thousands of participants around the world transform their bodies and their lives. This summer, we are bringing you two fitness experts focused on strength, empowerment and the mind-body connection: Jen Esquer, doctor of physical therapy and mobility expert, and Nikki Snow, international trainer and professional coach.

So what are you waiting for? Start transforming your life and body today with their 90-day training and nutrition program designed exclusively for Oxygen— it’s guaranteed to awaken your inner athlete, buoy your spirit and empower your life! Join the Challenge today.