Week 1:
Prepare to conquer your fitness goals even during the hectic holiday season! Completing a 4-week exercise challenge is not just a commitment to your health; it’s a celebration of resilience and determination. As you navigate parties, shopping, and celebrations, this challenge empowers you to carve out time for yourself amidst the chaos. With every workout, you’ll build strength, boost energy, and improve your mood, making you more equipped to enjoy the holidays. Embrace the journey of finishing strong, and step into the new year feeling accomplished and invigorated and ahead of the game!
Day 1 focuses on lower body strength combined with Pilates to build stability and control. You’ll use dumbbells and a slider (dish towel is what i’m using!) for a full range of motion and variety in your routine.
Day 2 emphasizes upper body core strength and power, incorporating dumbbells and an optional bench to enhance muscle engagement and functional strength.
After an invigorating start, Day 3 is your well-deserved rest day to allow your body to recover and adapt!
On Day 4, we return to lower body strength and power, with exercises designed to challenge your muscles and improve your overall performance.
Day 5 shifts back to upper body core work, merging Pilates principles with strength training to promote balance and stability.
Finally, Days 6 and 7 are dedicated to active rest and fun, encouraging you to participate in enjoyable activities that keep you moving.
Prepare to energize your routine and embrace a balanced approach to fitness this week!
Week 2:
Continue to build momentum in your fitness journey with the second week of Merry Muscles!
Day 1 targets lower body strength with challenging movements to improve stability. You will use dumbbells and a slider (or dish towel) for a greater range of motion.
Day 2 focuses on upper body strength, highlighting core engagement and power. You can use dumbbells and an optional bench for a better range.
Day 3 is a rest day for recovery after the previous workouts.
Day 4 returns to lower body strength and power, introducing new variations to push your limits.
Day 5 shifts back to upper body core work, combining Pilates techniques with strength training for better balance and stability.
Days 6 and 7 are for active rest, promoting fun activities that keep you moving and help your body recover.
Week 3:
Keep going with Week 3 of Merry Muscles! This week brings new challenges and routines to keep you motivated. Enjoy the energy and make the most of your workouts!
Day 1 is out lower body strength fusion with new movements designed to enhance your stability and endurance. You’ll need your dumbbells, slider, and access to an open wall!
Day 2 shifts the focus to upper body strength with an emphasis on POWER! Your bench and dumbbells are reccomemded.
Day 3 is a well-deserved rest day, allowing your muscles to recuperate and strengthen.
Day 4 is lower body strength and power, introducing new exercises to challenge you and promote overall strength development. You’ll need dumbbells and a bench.
Day 5 is another upper body core fusion workout, blending barre style exercises alongside strength and pilates. You need your slider and mat.
Days 6 and 7 are dedicated to active rest, encouraging you to explore enjoyable activities such as walking, cycling, or yoga, which will support recovery while keeping you engaged.
Week 4:
Progressing to our final Week 4: Stay committed as we transition to the last week of Merry Muscles! This week continues to introduce invigorating challenges and routines designed to keep your motivation high. Embrace the energy and maximize your workout potential!
Day 1 focuses on lower body strength fusion, incorporating new movements that will enhance your stability and endurance. Make sure you have your dumbbells, slider, and access to an open wall ready.
Day 2 shifts the emphasis to upper body strength, targeting power development. Your bench and dumbbells will be ideal here!
Day 3 is a well-deserved rest day, providing your muscles with the necessary time to recover and grow stronger.
Day 4 combines lower body strength and power, with exercises that will challenge you and foster overall strength improvement. Be sure you have your dumbbells and bench accessible.
Day 5 is your FINAL workout of the program! This is our upper body core fusion workout, where we blend barre-style movements with strength training and Pilates. You’ll need your slider and mat.
Congratulations on completing Merry Muscles! Staying committed during a busy time is a huge accomplishment. You've shown discipline and strength, which can greatly benefit your physical and mental health. Take a moment to think about on how far you’ve come, and consider setting new fitness goals as you move forward! This momentum can help you build a sustainable routine.
Keep up the great work, and continue to prioritize your health in the new year!
