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Goal:
Mindfulness
Mindfulness
HIIT, Bodyweight, Functional
5 weeks program
5 days/week
45-60 mins
Level:
All Levels
All Levels
Goal:
Mindfulness
Mindfulness
HIIT, Bodyweight, Functional
5 weeks program
5 days/week
45-60 mins
Level:
All Levels
All Levels
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About the program
Welcome to the Summer Slay Challenge. This program was designed to hold you accountable during the hectic summer months with: Kids, BBQs, Work, and Activities just to name a few. This is a 5 week DUMBBELL ONLY program designed to be repeated throughout this summer. Why dumbbells only? Because with kids home all summer and days not being as scheduled I wanted to create a program you could do from the gym but also do at home for the days you cant make it there.
This challenge is for those of you that want to improve overall fitness and performance without having to go to a gym like I mentioned previously. Here you will find a lot of variety with workouts, movements, and structure so you can thrive no matter your schedule this summer. You will be challenged in new ways each with week with dumbbell and bodyweight exercises. The program consists of high volume workouts to help cut body fat and maintain muscle.
Give your best effort each and everyday. Thats why this challenge was created to hold yourself accountable this summer. Each day focus on your form with every rep, you pick your intensity, and the results will come with consistency, patience, hard work and commitment to the challenge. I cant wait to Slay this Summer with you.
Throughout the challenge their will be giveaways for those of you showing up so please be sure to comment on the workouts so I can see who is showing up. There will also be giveaways for posting on social media and tagging me @madmerkfit there will also be an accountability tracker with fun daily challenges (Ex. get outside daily, drink 40 oz of water, get 8 hours of sleep, etc). Thank you guys for being here and remember YES YOU CAN. Now lets go Slay.
Love this app!!! Every workout is challenging and I've had amazing results.
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, strightforward, focused workouts that are enjoyable and effective.
Jess
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Lifetime Access
Once you purchase, you own the program forever!
Reminders
Set workout reminders to stay on track!
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About ALEXA MERKLEY
Online personal trainer
My name is Alexa Merkley — you may know me as @madmerkfit. I’m a CPT and Group Fitness Instructor.
In 2020 after having my daughter I began my fitness journey. I struggled terribly with PP Anxiety and physical fitness became my outlet, my therapy.
The past three years I have been working on my own personal transformation. Training consistently, building muscle, studying the human body, and all around educating my mind of what fitness is, as a whole.
I’ve seen results & I’m here to help you see yours. I want to help assist in transforming your body and help you grow: Physically, Mentally, & Emotionally.
Frequently asked questions
What are the goals of this challenge?
* Increase overall lean muscle mass
* Burn fat
* Improve endurance
* Hold you accountable
What do I need to participate?
This challenge requires little equipment and can be done from the gym or home as long as you have a set or more of dumbbells. Having access to a variety of weight is a plus. You can lift heavier for different moves as desired. You will also need: Resistance band, something to step on such as a box, bench, chair, step etc.. but if you don't have these modalities, you may modify exercise or exercises.
Who are these workouts for (skill-level)?
* The workouts are designed for all levels
* Beginners: go slow, use less weight, use longer rest periods, and focus on form
* Advanced: increase weight, reps and reduce rest time as you progress
What’s the schedule?
You will have 4 training days with 1 day being and optional LISS (Low-Intensity Steady State Cardio) day. Your challenge will look like this:
M: Full Body
T: Upper Body
W: Lower Body
Th: HIIT Training
F: Optional LIIS or Rest Day
S: Rest Day
Sun: Rest Day
You will have 2-3 rest days a week, but I highly recommend that you get at least 20-30 minutes of some sort of movement those days. A walk outside or swimming at the pool. Your goal is to do what is realistic to fit into your schedule this summer.
Feel free to adjust what days you work out and rest. the most important this is building consistency and getting those workouts in this summer. If you can only workout 3 days a week I would prioritize Full body, Upper Body, and Lower Body. Maybe you only have 30 min to work out, then shorten the workout as needed and give it your all.
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