Get full access to Outside Learn, our online education hub featuring in-depth fitness and nutrition courses and more than 2,000 instructional videos when you sign up for Outside+.
I’m super excited to bring you my exclusive 90-day program for The Oxygen Challenge 7 (OC7) — and I think you’re going to love it! First, a little about me: I’m a personal trainer, group fitness instructor and co-owner of a gym in Denver. I have myriad certifications in everything from kettlebells and mobility to yoga and meditation because I love to explore different modalities. I also do online training through my program, the TL Method.
OC7 Program Details
The OC7 workouts range from 30 to 60 minutes in length, and I’ve specifically designed them so you’ll need a minimal amount of equipment to get them done.
The purpose of this program is to increase your strength and mobility at home. I want to make sure you feel awesome for that hour we’re together but also in the other 23 hours of your day. We’ll focus a lot on range of motion within the shoulders, hips, ankles and T spine. We’ll also do a lot of strength exercises — as far as equipment goes, you just need bands, dumbbells and gliders.
We’ll start off with three exercises that test your mobility (ankle, hips and shoulders) and then three exercises that will test your strength (max push-up, longest plank hold and longest wall sit). The reason we start off with tests is not to make you feel bad about your starting point but so you’ll be able to see your progress over time.
I wanted to start off the program with bodyweight exercises only for the first couple of weeks. But don’t worry because we’ll add in some bands around Week 3, and then we add in some weights soon after that. The program progresses over the 90 days with different variations of exercises, different rep ranges and different rest times. I’ll also provide modifications and advanced options.
Another aspect that will change throughout the program is the muscle groups we work. We will start off with a lot more full-body days. And then in Month 2, we go into more of a split. We’ll still have full-body days throughout, but they’re a little bit more focused on upper body and lower body. And then in Month 3, we have two upper body, two lower body, one full body and one extra “bonus” workout, as well.
I’m also providing 40 of my favorite go-to recipes to help fuel your workouts: 10 snacks, 10 breakfasts, 10 lunches and 10 dinners. While I don’t have a specific nutrition plan for you to follow, I do encourage mindful eating practices (listening to your body’s cues and being present while you eat).
Who Is This Program For?
Literally everyone, which is the whole purpose! We welcome beginners, even though most of the workouts are more for intermediate level — we’ll offer modifications to help bridge any fitness gaps. Also, this program is geared toward anyone who doesn’t have access to a gym but has some weights and other minimal equipment at home. It’s ideal for anyone who wants to get stronger, wants to be more consistent, and wants to feel more badass within their workouts. I promise, that badass feeling will transfer to so many other aspects of your life, as well.
How to Prepare For the OC7 Program
There are three ways to get ready to dive into OC7:
- Planning ahead is the best thing you can do. We can’t just go from zero to five or six or seven workout days a week. Schedule your workouts into your calendar now so you are fully committed. Also, grab any gear you need to do the exercises.
- If you haven’t been moving much recently, now’s a good time to start doing some light exercise. If you’re a total beginner, start adding in two or three days of walking or jogging (or any movement you enjoy) to help get your body and mind prepped.
- Find an accountability buddy who will do the program with you, which will help ensure you both reach the finish line. Having a support system always increases the odds of success.
Sample Bodyweight Workout
Would you like a little taste of what’s to come? Here’s a sample bodyweight workout:
Set 1 (x 4)
Switch sides each time through.
|Tabletop Bird Dog||10|
Set 2 ( x 4)
Switch side each time.
|Mini-Band Bent-Over Row||12|
|Band Seated Pulse-Out||25|
Set 3 (x 4)
|Reverse Lunge||12 (total)|
|Band Lateral Walk||30|
Set 4 (6-minute AMRAP)
Start at two reps and add two reps each time you go through.
|Forearm Plank Knee Tap|
Now in its seventh year, The Oxygen Challenge has helped more than 30,000 women around the world transform their bodies and their lives. This summer, we are bringing you two fitness experts focused on building stronger, healthier and more capable bodies: former Division 1 track athlete, certified trainer, yoga instructor and gym owner Tara Laferrara and movement and mobility specialist Venus Lau.
So what are you waiting for? Now is the perfect time to invite these elite coaches right into your own home! Start transforming your life and body with their 90-day training and nutrition programs designed exclusively for Oxygen — they’re guaranteed to awaken your inner athlete, buoy your spirit and empower your life. Join the Challenge today.