Welcome to Fitbit Charge HR Workout #2. If you haven’t conquered Fitbit Charge HR Workout #1, go do it now. The Fitbit Charge HR workouts in my four-week plan build on each other, so it’s important to do each workout three times in one week before moving on to the next. Got it? Cool!
Tips to Get Started
Loop the 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 repeating 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.
Since Fitbit Charge HR tracks your heart rate, I’ve included Heart Bump moves to give you a big bump in your heart rate. The moves will be challenging, and should elevate your heart rate to your max heart rate (MHR), which is about 171 bpm to 190 bpm. (Your heart rate will respond according to your personal fitness level.) Listen to your body and take a one-minute break if you need one.
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.
This 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). Stick with me for three more weeks and I’ll help you feel stronger than ever!
Before you start Fitbit Charge HR Workout #2, do a light jog on the treadmill for two to three minutes to warm up.
Ready. Set. Go: Fitbit Charge HR Workout #2!
Dumbbell Incline Bench Press
12 Reps — works your chest
- Lie back on an incline bench with a dumbbell in each hand, palms facing up.
- Set the dumbbells on top of your thighs, then lift them up to shoulder width one at a time, until your arms are fully extended.
- Once you’re there, rotate your wrists forward sending the palms of your hands facing away from you.
- Now slowly lower the weights until you reach about chest level, keeping your elbows pointed away from you.
- Press the weights back up, directly above your shoulders. That’s 1 rep.
Explosive Lunge Jumps
15 Reps — works your legs, quads, and hamstrings
- Stand tall with your feet together and your shoulders stacked over your hips.
- Position your hands at your hips, pull your abs in, and press your shoulder blades away from your ears.
- Step your right foot forward and bend the knee to 90-degrees.
- Lower your back knee towards the floor, hovering about six inches from the ground—now you’re in a lunge position.
- Push through both feet to jump straight into the air.
- Quickly switch your leg positions mid-air, landing with your left leg forward and your right leg back.
- Land back into a lunge, bending your left leg to 90-degrees and lowering your right knee to hover above the ground.
- Repeat for 15 reps.
- Attempt to be as stable and graceful as possible when you land, keeping your abs engaged.
Lunging Row with Dumbbells
12 Reps per side — works your back and core
- Start in a lunge with your right knee bent in a 90-degree angle and your left knee hovering six inches above the ground.
- Hold your lunge and point your chest forward until your torso is at about a 45-degree angle, keeping your abs engaged and pulling your shoulder blades back and together.
- Perform a powerful upright row by bending your right elbow and pulling the dumbbell towards your body until the weight is level with your back. Be sure to keep your arm as close to your body as possible.
- Bring your arm out of the row and straighten up your lower body until you’re back in a standing start position.
- Repeat the motions on the left side, starting by stepping with your left foot and going into a lunge.
- Then repeat the row, using your left arm. That’s 1 rep.
12 Reps — works your entire body from head to toe
- Start by standing up straight.
- Bend at your hips and reach down to touch the floor.
- From there, jump back into a plank position.
- Make your chest touch the floor by lowering down, or do a push-up.
- Return to your plank by pushing up with your hands
- Then pop up using the power from your hips to bring your legs in towards your hands.
- Explosively jump into the air.
- Once you land bend at your hips and begin again, working with your own momentum to go into your next rep.
Dumbbell Bicep Shoulder Combo
12 Reps — works your shoulders and biceps
- Stand with your feet slightly wider than hip-distance apart and hold a dumbbell in each hand, resting them front of your legs with your palms facing towards you.
- Bend your arms and lift the dumbbells to your shoulders for a bicep curl.
- Once your hands are near your shoulders rotate your wrists to face each other.
- Lift the dumbbells up over with your head with straight arms.
- Bend your elbows and lower the weights back to your shoulders.
- Rotate your wrists to face your body again.
- Straighten your arms, lowering the dumbbells back to your starting position. That’s 1 rep.
Decline Bench Skull Crusher
12 Reps — works your Triceps
- Place your legs at the end of the decline bench and lie down with a dumbbell in each hand, resting on top of your thighs.
- Turn your palms so they face each other and move the dumbbells in front of you at shoulder height.
- Your arms should be perpendicular to your body and fully extended
- Keep your elbows in and your upper arms stationary.
- Bring the dumbbells down slowly by moving your forearms towards you until your thumbs are next to your ears.
- Lift the dumbbells back to the starting position by engaging your tricep muscles. That’s 1 rep.
15 Reps — works your abs
- Lie flat on the floor with your back completely on the ground, arms extended back behind your head, and your legs extended out in front of you.
- Bend at the waist while raising your legs to meet your arms.
- Your torso should be off the floor, your legs should be lifted at a 45-degree angle, and your arms should be parallel to your legs.
- Slowly lower your arms and legs back to starting position. 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 #2, please spend three to five minutes doing some basic stretches.
Remember to do my Fitbit Charge HR Workout #2 three times this week. And then… Only two more workouts in my special series to go! Come back next week for a fresh Fitbit Charge HR workout designed by me! (P.S. How’s your sleep?)
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.