Lacey Stone’s Exclusive Fitbit Charge HR Workout #4

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You did it! Congratulations  you made it to Week 4, your final week! I hope you’ve enjoyed the past three weeks of workouts together. Here we are at the end. I’m so excited for you. You should now be seeing results, and I hope you’re energized to finish this month strong together!

If you haven’t crushed the past three weeks of workouts yet, head back to my exclusive Fitbit Charge HR Workout #1 to get started, and then do Workout #2 and Workout #3.

My exclusive Fitbit Charge HR workouts build on each other, and you need to do them in sequential order for best results. Finish this amazing month of workouts with Fitbit Charge HR Workout #4, complete it three times this week, and you are DONE! You should be so proud of yourself!!!

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 is it, don’t hold back! You committed to these four weeks together and I know you feel stronger. We’ve built on the workouts every week, and this final workout should take you just a little over 24 minutes. (Aim to keep your heart rate in your SSHR Zone, between 130 and 170 bpm, depending on your fitness level.) This is the toughest workout of them yet—finish STRONG!

Before you start my exclusive Fitbit Charge HR Workout #4, do a light jog on the treadmill for two to three minutes to warm up.

Ready. Set. Go: Fitbit Charge HR Workout #4!

Alternating Dumbbell Bench

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12 Reps — works your chest

  • Begin with a dumbbell in each hand and lie back on a bench.
  • Hold the dumbbells above your chest with your arms fully extended.
  • Pull your right arm down so the weight lines up with your shoulder, while still keeping your left arm extended overhead.
  • Pause and slowly move your right arm back up.
  • Repeat on your left side. That’s 1 rep.

180

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

  • Start in a squat position, facing the left side of the room
  • Squat down and then spring up into the air.
  • When both feet are above the ground use your core muscles to rotate your body 180-degrees, so you’re now facing the right side of the room.
  • As soon as your feet hit the ground, return to your squat position and prepare to spring back up into the air to rotate back to where you began. That’s 1 rep.

Planked Row

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Using a bench
12 Reps per side — works your back, lats, and core

  • Grab a dumbbell with your right hand and get into a plank position against the bench.
  • Once you’re in plank, make sure your hips, head, and heels are all in one straight line.
  • Your arms should be completely straight with your hands directly beneath your shoulders.
  • From here, keep your abs tight and do a row, bringing up the dumbbell with your right arm.
  • Keep your elbows close to your body and pull them up as high you can while squeezing your shoulder blades back.
  • Keep your torso still and lower the weight back down. That’s 1 rep.
  • Repeat with the left arm.

KettleBell Swings

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

  • Stand with your feet facing forward, slightly wider than shoulder-width distance apart.
  • Hold the kettlebell with both hands, between your legs with long arms and shoulder blades away from your ears.
  • Engage your core and soften your knees, shifting your body weight into your heels.
  • Driving through your heels, explode through your hips to send the weight swinging up and away from your quads.
  • Tighten your abs, squeeze your glutes, and bring the weight to chest height with your arms fully extended.
  • Let the weight move down using it’s own momentum and shift your weight back into your heels while hinging at the hips to load up your hamstrings and glutes. That’s 1 rep.

Dumbbell Seated Shoulder Press

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Using a bench
12 Reps — works your shoulders

  • Grab a dumbbell in each hand and sit on the bench.
  • Hold the dumbbells at shoulder level with your palms facing away.
  • Fully extend your arms up and push the dumbbells directly above your shoulders.
  • Pause, and then lower your arms back down to shoulder level while keeping your abs tight. That’s 1 rep.

Band Speed Bicep Curl

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Using a resistance band with handles
20 Reps — works your biceps

  • Pick up a band with a handle in each hand, and step on the center of the band with both feet.
  • Keep your elbows at your sides and your palms facing up, resting your arms right in the center of your torso.
  • Raise your arms and pull the band up so the handles touch your biceps on each side.
  • Pause then slowly lower back down keeping your elbows attached to your side and your palms open. That’s 1 rep.

Tricep Push-up

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12 Reps — works your triceps

  • Get into plank position with your hands closer together than shoulder-width apart.
  • Keep your elbows close to your sides and lower yourself down until your chest almost touches the floor.
  • Make sure your body is in a straight line.
  • Press your upper body back up to plank using your triceps and squeezing your chest
  • Once you’re at the top of plank, pause to contract your muscles before repeating. 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 #4, please spend three to five minutes doing some basic stretches.

Remember to do my exclusive Fitbit Charge HR Workout #4 three times this week, and then… Woohoo! You’ve completed four weeks Fitbit Charge HR Workout. How awesome do you feel?!?!? Now you know you can do anything!

 

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

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