Welcome to my four-week workout plan that complements all the awesomeness Fitbit Charge HR holds. I’ve designed four 24-minute workouts for you to tackle. Are you ready to have the best four weeks ever? Let’s go!
Tips to Get Started
Fitbit Charge HR Workout #1 is designed to work you from head to toe. I’d like you to loop this entire circuit two times, for a total of three rounds—which means you’ll be doing all seven of the exercises straight through, and then repeat the circuit again two more times.
After the first circuit, rest for 1 to 2 minutes max before starting the second circuit. Then rest again before going into your final round.
As you know, your Fitbit Charge HR tracks your heart rate, so I’ve included two moves in each workout that will give you a big bump in your heart rate. You’ll see Heart Bump next to those moves, and you should expect the moves to be challenging—it should elevate your heart rate to your max heart rate (MHR), which is about 171 bpm to 190 bpm.
Keep in mind, everyone is different and your heart rate will respond according to your personal fitness level. You might be able to whiz through some of these workouts with little or no rest. Or you may need to rest for one minute between each exercise—listen to your body and take a break if you need one.
The good news is practice makes perfect. The more you do these exercises the better you will get. During your workout, you’ll be in your Steady Set Heart Rate (SSHR) Zone, which could range from 133 bpm to 170 bpms, depending on your fitness level.
For all exercises use a weight that’s heavy enough that by the second set you feel like you might not be able to lift the weight for the last reps. In the pictures, I’m lifting weights that work for me. I recommend that you lift heavier for fastest results. However, form is king, so please don’t get overly ambitious.
If your goal is to become a stronger, leaner you, stick with me for the next four weeks—these specially designed workouts will get you there! Your first workout is 24 minutes, and you should aim to keep your heart rate in your SSHR Zone (between 130 and 170 bpm, depending on your fitness level).
Before you start Fitbit Charge HR Workout #1, do a light jog on the treadmill for two to three minutes to warm up.
Ready. Set. Go: Fitbit Charge HR Workout #1!
Straight Bar Bench Press
12 Reps — works your chest
- Lie back on the bench with your feet on the floor, making sure to keep your butt on the bench.
- Remove the bar from the rack with straight arms.
- Lower the bar to the middle of your chest.
- Pause for a moment, and then press it back up to your starting position. That’s 1 rep.
Walking Lunges with Dumbbells
12 Reps per leg (24 walking lunges total) — works your legs, quads, and hamstrings
- With a dumbbell in each hand fully extend your arms down by your sides
- Take a large step forward with your right leg.
- Keep your torso and chest upright with your shoulders back.
- Drop into a lunge by bending both knees to 90-degrees.
- Then step your back leg (left) forward, bringing your feet together and back to a standing position.
- Repeat by stepping forward with your left foot and dropping into a lunge; and continue.
Squat Alternating Cable Row
Using a cable machine
12 reps, per side (24 total) — works your back
- Face the cable machine with your feet pointed straight ahead, shoulder-width apart.
- Hold the cable handle in your right hand and extend your arm out in front of you.
- Contract your glute muscles and lean back into a squat.
- When you’re hovering above the ground in a squat, stand back up while simultaneously rowing your right arm towards your right side.
- Contract your shoulder blade and pull your thumb into your armpit.
- Complete the row in the same amount of time it takes you to fully stand up straight from your squat. That’s 1 rep.
- Repeat the same motion for your left side.
Tap your shoulders 12 times (6 times per shoulder) — works your core
- Begin in a full plank position with your feet hip distance apart
- With your right hand, gently tap your left shoulder.
- Put your hand down and return to your plank.
- Immediately lift your left hand and use it to tap your right shoulder.
- Then return to plank again.
Alternating Kettlebell Upright Row
12 Reps per side (total of 24 rows) — works your legs, core, and shoulders
- Get into a lunge position with your right leg forward and your left leg anchored behind you.
- With the kettlebell in your left hand while lunging, dip down and then pass the kettlebell off to your right hand.
- Once the kettlebell is in your right hand, bring your left leg forward to standing position and simultaneously lift the your right hand up, almost touching your chest doing an upright row with your elbow at a 90-degree angle.
- Repeat the exercise on the other side, bringing your right leg back and passing the kettlebell to your left hand.
Alternating Hammer Bicep Curl
12 Reps, each side (total of 24) — works your biceps
- Hold a dumbbell in each hand, in hammer curl position with your arms by yours sides while standing.
- Curl one dumbbell up while the other dumbbell remains by your side. Bring that dumbbell back to start, and curl the opposite dumbbell up. Repeat.
12 to 15 Reps — works your triceps
- Sit on the side of a bench with you hands on the edge. Position your feet away from the bench and straighten out your arms. Then slide your butt off the bench and rest your heels on the floor with legs straight.
- Once in you’re in the correct position, lower your body by bending your arms until a stretch is felt in the chest and your arms start burning.
- Raise back up. That’s 1 rep.
Take a short break (1 to 2 minutes) and complete the circuit two more times through. Repeating all seven moves in order.
3rd round complete—congratulations! Now that you’re done with Fitbit Charge HR Workout #1, please spend three to five minutes doing some basic stretches.
Do Fitbit Charge HR Workout #1 three times this week. Don’t forget, Fitbit Charge HR monitors your sleep, too. For best fitness results, aim to log at least eight hours of sleep every night.
Do your best and be sure to come back next week for a fresh workout designed by me. Happy sweating!
Questions? Comments? Tweet your thoughts to @LaceyStoneFit and join the conversation below!
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.