Lacey Stone’s Exclusive Fitbit Charge HR Workout #3

Welcome to my exclusive Fitbit Charge HR Workout #3. If you’ve just discovered this series, be sure to conquer Fitbit Charge HR Workout #1 and Workout #2 before getting into this one. The Fitbit Charge HR workouts in my four-week plan build on each other for best results, so it’s important to do each workout three times in one week before moving on to the next. Ready to move? Let’s go!

Tips to Get Started

I’d like for you to loop the entire circuit in this workout 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, you can 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 two more weeks you’ll feel stronger than ever!

Before you start my exclusive Fitbit Charge HR Workout #3, do a light jog on the treadmill for two to three minutes to warm up.

Ready. Set. Go: Fitbit Charge HR Workout #3!

Dumbbell Bench Press

12 Reps — works your chest

• Lie down on a flat bench with a dumbbell in each hand.
• Move your dumbbells up to the sides of your chest, shoulder-width apart.
• Rotate your wrists so your palms are facing away from you
• Use your chest to lift the dumbbells up above you.
• Hold and squeeze your chest muscles for a moment, then lower the dumbbells slowly back down. That’s 1 rep.

Tuck Jumps

12 Reps — full-body cardio move works your quads, hamstrings, and glutes
(Heart Bump)

• Begin in a standing position with a slight bend in your knees.
• Hold your arms out straight in front of you with your fingers at chest level.
• Lower down into a squat and then explode upward, while simultaneously driving your knees up towards your chest.
• Try to jump as high as you can and touch your knees to the palms of your hands.
• Land by re-extending your legs to absorb the impact with your knees slightly bent. That’s 1 rep.

Pull Up

Using an assisted pull-up machine
12 Reps — works your lats (back muscles)

• Set your desired weight. (I weigh 145 pounds, and I add an assistance of 40 pounds on the assisted Pull-up machine, so I’m actually lifting 105 pounds.)
• Stand facing the machine and hold onto the handles.
• Lift one knee and place it on the padded platform.
• Place your second knee onto the platform and hold yourself up using the handles and the counterbalance provided by the machine.
• Keep your abs tight, your back straight, and your shoulders back as you pull yourself up as far as possible.
• Pause, then slowly lower yourself down until your arms are almost straight. That’s 1 rep.

Dumbbell Speed-Tap Squats

Using a bench
20 Reps — works your quads, hamstrings, and glutes
(Heart Bump)

• Start by standing with the bench behind you, feet hip-width distance apart, and one heavy dumbbell in both hands.
• With your palms facing one another holding the dumbbell from each end, bend your elbows and rest the weight between your chin and your chest.
• Quickly squat down, tap your bottom onto the bench, and then quickly shoot yourself back up. That’s 1 rep.
• Repeat this move as quickly as you can, keeping your abs tight and your shoulders down.

Dumbbell Flies

12 Reps — works your shoulders

• Stand up straight with your knees slightly bent.
• Grab your dumbbells and hold them at your sides, resting below your hips with your palms facing your body.
• With your arms straight, lift the weights parallel to your torso until your hands are slightly below shoulder level.
• Pause and lower the weights back down. That’s 1 rep.

Heavy Bicep Curls

Using HEAVY DUMBBELLS, so the move is hard by the 8th rep.
10 Reps — works your biceps

• Hold a dumbbell in each hand and stand with your feet hip distance apart.
• Rotate your palms forward with your arms extended straight on each side.
• Curl both arms upward so your hands are in front of your shoulders.
• Pause and contract your bicep muscles.
• Slowly lower dumbbells down, while simultaneously contacting your tricep muscles. That’s 1 rep.

Over Head Tricep Extension

Using a HEAVY DUMBBELL
12 Reps — works your triceps

• Sit on a bench with one heavy dumbbell.
• Fully extend your arms and raise the dumbbell over your head.
• Slowly lower the dumbbell behind your head, bending at the elbows.
• Stop when the dumbbell nearly touches your neck, then extend your arms straight overhead once again. That’s 1 rep.

Repeat!

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 #3, please spend three to five minutes doing some basic stretches.

Remember to do my Fitbit Charge HR Workout #3 three times this week.

Get through this week and there’s only one week left! Come back next week for your final Fitbit Charge HR workout designed by me! Happy SWEATING!

Questions? Comments? Tweet your thoughts to @LaceyStoneFit and join the conversation below!