40 Day Fitness Challenges

TYPE	CHALLENGES
Cardio	High Volume Workout Go through the following movements once, as fast as you can. • Row 100m or use the skill mill push the sled for .05 mi at level 6ish (adjust accordingly) • 50 air squats • Row 200m or use the skill mill push the sled for .1 mi • 40 Super-mans • Row 300m or use the skill mill push the sled for .15 mi • 30 glute bridges (make it harder by doing single leg) • Row 400m or use the skill mill push the sled for .2 mi • 20 TRX Rows • Row 500m or use the skill mill push the sled for .25 mi • 10 pushups
Strength	Lower Body Workout Perform 3 sets of 10-12 reps each exercise. The last few reps of each set should be getting difficult, and the last few reps of your final set should be making you push harder to finish. • Goblet Squats • Hamstring Curls • Walking Lunges (reps are per leg not total lunges done) • Raised Glute Bridges (use a plyo box, bench or step) • Step ups (use a plyo box, bench or step) • Single Leg Romanian Deadlifts (dumbbell, barbell or cable)
Group Exercise	Try a choreographed fitness class such as Zumba, Fit & Fab, or Step. For class times, please see the class schedule on the Trico Centre website or poster outside Studio 1
40 Days Better	3 times per week Include the following in your normal routine: 2-4 sets of 6 reps of seated row (based on last week, how many reps and how did they fell, adjust resistance) Hollow Hold to failure (x2 sets) 12 min max distance bike, run or walk
Want extra ballots?	Like, comment, or share one of our posts on Facebook or Instagram! It can be any post from 2024 – the Super Trico challenge, our on-going 50/50 raffle, programs, and so on. (And don’t forget to follow us on Facebook and Instagram if you aren’t already!)
Menu	To celebrate PIE DAY (March 14) – Blueberry Pie Filling with crumble Filling • 5 and ½ cups of blueberries (if frozen run under cold water till water runs clear and pat dry) • 2 tbsp lemon juice • 2/3 cup of granulated sweetener of choice • 2 tbsp of flour (your choice) • 2 tbsp of cornstarch • ½ tsp of cinnamon Crumb Top • ½ of flour (of your choice) • 1/3 cup granulated sweetener of choice • ½ tsp cinnamon • 1 and 1/ tbsp of olive oil Preheat oven to 415 F. Using homemade or store-bought crust. Place blueberries in a bowl, pour lemon juice over and mix gently. In another bowl mix together sweetener, flour, cornstarch and cinnamon. Once combined, combine with blue berry mixture. Thoroughly mix and then pour into pie crust spreading evenly. Mix all the crumb top ingredients together then with your hands sprinkle over the blueberry mixture in your pie crust. Bake pie for 20 mins at 415 F on a baking sheet. Reduce heat to 375 F cover loosely with tin foil and continue to bake for 60mins or until filling is bubbling. Let cool and enjoy.

TYPE

CHALLENGES

Cardio

High Volume Workout

Go through the following movements once, as fast as you can.
• Row 100m or use the skill mill push the sled for .05 mi at level 6ish (adjust accordingly)
• 50 air squats
• Row 200m or use the skill mill push the sled for .1 mi
• 40 Super-mans
• Row 300m or use the skill mill push the sled for .15 mi
• 30 glute bridges (make it harder by doing single leg)
• Row 400m or use the skill mill push the sled for .2 mi
• 20 TRX Rows
• Row 500m or use the skill mill push the sled for .25 mi
• 10 pushups

Strength

Lower Body Workout

Perform 3 sets of 10-12 reps each exercise. The last few reps of each set should be getting difficult, and the last few reps of your final set should be making you push harder to finish.

• Goblet Squats
• Hamstring Curls
• Walking Lunges (reps are per leg not total lunges done)
• Raised Glute Bridges (use a plyo box, bench or step)
• Step ups (use a plyo box, bench or step)
• Single Leg Romanian Deadlifts (dumbbell, barbell or cable)

Group Exercise

Try a choreographed fitness class such as Zumba, Fit & Fab, or Step.
For class times, please see the class schedule on the Trico Centre website or poster outside Studio 1

40 Days Better

3 times per week

Include the following in your normal routine:

2-4 sets of 6 reps of seated row (based on last week, how many reps and how did they fell, adjust resistance)
Hollow Hold to failure (x2 sets)
12 min max distance bike, run or walk

Want extra ballots?

Like, comment, or share one of our posts on Facebook or Instagram! It can be any post from 2024 – the Super Trico challenge, our on-going 50/50 raffle, programs, and so on. (And don’t forget to follow us on Facebook and Instagram if you aren’t already!)

Menu

To celebrate PIE DAY (March 14) – Blueberry Pie Filling with crumble

Filling
• 5 and ½ cups of blueberries (if frozen run under cold water till water runs clear and pat dry)
• 2 tbsp lemon juice
• 2/3 cup of granulated sweetener of choice
• 2 tbsp of flour (your choice)
• 2 tbsp of cornstarch
• ½ tsp of cinnamon
Crumb Top
• ½ of flour (of your choice)
• 1/3 cup granulated sweetener of choice
• ½ tsp cinnamon
• 1 and 1/ tbsp of olive oil

Preheat oven to 415 F.
Using homemade or store-bought crust. Place blueberries in a bowl, pour lemon juice over and mix gently. In another bowl mix together sweetener, flour, cornstarch and cinnamon. Once combined, combine with blue berry mixture. Thoroughly mix and then pour into pie crust spreading evenly.
Mix all the crumb top ingredients together then with your hands sprinkle over the blueberry mixture in your pie crust.
Bake pie for 20 mins at 415 F on a baking sheet. Reduce heat to 375 F cover loosely with tin foil and continue to bake for 60mins or until filling is bubbling.
Let cool and enjoy.

40 Day Fitness Challenges

Week Five (March 11- March 17)