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“World Wide Wednesday” Instructions

Today is Day 4, of the #TotalFit Challenge and you are about to get what you’ve been asking for….a #ShutUpAndTrain session and I have a BONUS WORKOUT VIDEO for my ADVANCED challengers! Enjoy, Tag A Friend & then tag 2 more… Remember today’s Motivation and lets have some fun!!!


Day 4 MM
 


Brand New Dri-Fit Shirts!


Remember, your support helps us keep the challenge FREE. Pick up your brand NEW Dri-Fit shirt! THANKS for your support!
 



 
 

Bodyweight Boot Camp | #WorldWideWednesday

@Mrshutupandtrain w/ guest trainer Rachel Elizabeth Murray @CauseFitness

I must admit, The TotalFit Body Weight Bootcamp w/ my West Coast FitFam Rachel Elizabeth Murray is a beast of a workout. All I ask is that you give it a try. If you can’t complete the entire workout, pick a few of the exercises and give them a go! Remember, the only workout that you’ll ever regret is the one that you don’t do!!

Watch the video and see the screenshots below. Let’s get into it!!





Warmup

5 exercises 20 reps of each exercise


1) BODY WEIGHT SQUATS

body weight squats



2) LATERAL SHUFFLES

lateral shuffles



3)  WOOD CHOPS

wood chops



4) HIGH KNEES

high knees



5) BUTT KICKERS

butt kickers


Now that you’re warm, let’s get into the workout… This is a tough workout, you may want to start with the beginner level. Let’s #ShutUpandTrain!





Beginners 3 rounds w/ 10 reps of each exercise
Intermediate 4 rounds w/ 20 reps of each exercise
Advanced 5 rounds w/ 30 reps of each exercise


1) BURPEES (total body)

burpees



2) CRAWL DOWN PUSH-UPS with TRAVEL STEP (chest & core)

crawl down push-ups w/ travel step



3) SQUAT/SQUATE JUMP (legs/plyo)

squat then squat-jump



4) SPIDERMAN PLANK (core)

spider-man plank



5) DIVING DOG (core/shoulders/triceps)

diving dog

Today was tough, Great Job if you completed the workout!!

Remember to drink plenty of water and rehydrate. Remember to continue eating clean and sticking to the rules. Til tomorrow…






 

If you’re still feeling pumped, check out the BONUS VIDEO below for an extra workout!





Support the Challenge





“BARCELONA UPPER BODY BURNER” WORKOUT (bonus video)

There will be moments when you want to quit today’s challenge. Keep focused on your WHY, the RESULTS YOU WANT, and overcome your desire to be comfortable!
 

Watch video for detailed instructions!




 




1. JUMPROPE





2. PLYO PUSH-UPS


3. JUMPROPE




4. POWER T PUSH-UPS




5. JUMPROPE




6. KAMIKAZE PUSH-UPS




7. JUMPEROPE




8. SPRINTER CLAP PUSH-UP



I know that was a tough one, but great job fighting through and FINISHING!!

Cool down, rehydrate and #LetsGetTheWorldHealthy!! Be sure to share your workout with family and friends!
 




Voice your Commitment & WIN Today’s Prize (only if you’re 100% committed to #BeTheBestYou)

The #TotalFit Challenge is a social media driven challenge, and today we ask that you help us change the culture for the better..

To Win Today’s Prize, you must:

1) Follow @MRShutUpAndTrain on IG
2) Follow @VicoreFitness on IG
3) #Repost or Share the below graphic on Facebook, Instagram, Twitter, or Pinterest…
4) Incorporate all hashtags – #TotalFit #TotalFitChallenge #VicoreFitness #BeTheBestYou

Ready, go!








Please Share and Repost:

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