WEEK 1 4500 FITNESS PERSONAL TRAINERPROVIDED BY PETE WILT

WORKOUTPush / Pull Upper Body Workout (3 sets, 12 reps, hand weights)• Chest Press• Chest Fly• Tricep Extension• Shoulder Row• Shoulder Fly• Bicep Curl

RECIPEBaked Potato with Stir Fry Vegetables

In a medium skillet add one tablespoon of cooking oil (vegetable, olive, sesame).

Use of variety of raw vegetables (broccoli, bell pepper, mushroom, snap peas, green onion, diced carrots, green beans, etc.).

Stir over medium heat until vegetables are cooked but not too soft. Pour over a medium baked potato. Add condiments and/or spices to taste.

PRO TIPTo assist in maintaining good health, the CDC (Center for Disease Control), NIH (National Institute of Health) and ACSM (American Council of Sports Medicine) all recommend 150 minutes of moderate-to-intense exercise per week. That comes out to 30 minutes a day for 5 days a week. That is very doable for most individuals. Exercise consistency is a key component to good health.

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WEEK 1 WORKOUT

1. CHEST PRESS

3. TRICEP EXTENSION

5. SHOULDER FLY

2. CHEST FLY

4. SHOULDER ROW

6. BICEP CURL

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WEEK 2 4500 FITNESS PERSONAL TRAINERPROVIDED BY ANNA AQUINO

WORKOUT30 Minute Muscle Endurance and Conditioning Workout (See next page for photos)

Do 20 repetitions of each exercise followed by 60 seconds of jumping rope or another form of cardiovascular exercise. Rest for 1-2 minutes and repeat entire sequence. Use bodyweight, when appropriate or choose weights that are challenging for the rep range.

• Squat• Pushup (full or modified)• Lat Pulldown• Shoulder Press• Bicep Curls• Triceps Lying Extensions• Tuckup

RECIPERoasted Brussel Sprouts

Halve or quarter 1 lb of brussel sprouts. Spread onto shallow baking pan. Drizzle about 2 TBS of olive oil over sprouts. Salt and pepper to taste. Mix with hands to coat sprouts with oil and seasoning. Dice 2-3 slices of pancetta or bacon and mix in with the sprouts. Bake for 30 minutes at 400 degrees F or until leaves are crispy. Remove pan from oven and let cool for 5 minutes. Drizzle balsamic vinegar over the brussel sprouts and mix. Serve hot.

PRO TIPHigher repetition ranges add a cardiovascular element to a workout, while training for muscle endurance. That coupled with cardio bursts can create a metabolic effect which means you burn more calories during and often after your workout.

WEEK 2 WORKOUT

1. SQUAT

3. LAT PULLDOWN 5. BICEP CURLS

2. PUSH-UP (FULL OR MODIFIED)

4. SHOULDER PRESS

6. TRICEPS LYING EXTENSIONS 6. TUCKUP

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WEEK 3 4500 FITNESS PERSONAL TRAINERPROVIDED BY CASEY LEE

WORKOUTKettlebell Squat3 sets of 8-12 reps

Kettlebell Deadlift3 sets of 8-12 reps

RECIPEBasic Oatmeal

Combine oats, milk, water, salt, and cinnamon in a medium saucepan. Bring to a boil, then reduce heat to low.

Simmer uncovered for 3 to 5 minutes until thickened, stirring occasionally. Remove from heat and let cool slightly.

Divide equally between two bowls. Drizzle each serving with 1/2 teaspoon honey. Add additional desired toppings and serve.

PRO TIPEverybody is different, so make sure to follow a workout plan that works for you.

Dumbbell Bench Press3 sets of 8-12 reps

Lateral Dumbbell Shoulder Raises3 sets of 12-15 reps

WEEK 3 WORKOUT

1. KETTLEBELL SQUAT

3. DUMBBELL BENCH PRESS 4. LATERAL DUMBBELL SHOULDER RAISES

2. KETTLEBELL DEADLIFT

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WEEK 4 4500 FITNESS PERSONAL TRAINERPROVIDED BY SAMANTHA BLAND

WORKOUTBody Weight Work Out- Option to Add Weights (See next page for photos)

Complete 15 reps of everything AMRAP (as many rounds as possible) in 30 minutes.

• Squat• TRX Push-up• Reverse Lunge High Knee• TRX Row• Hamstring Curl• Burpee

RECIPESummer Salad

1 c Broccoli Chopped 1 c Kale Chopped1 c Baby Spinach Chopped1 Chicken Breast½ Avocado

PRO TIPHigher repetition ranges add a cardiovascular element to a workout, while training for Be effi-cient with your time. Life is crazy busy and he last thing you need is to be at the fitness center for longer than you have to. Unless you are training for a body building competition, you don’t need to waste time on small muscles. Utilize exercises that work big muscle groups and that give you more bang for your buck! (i.e: Think Pull-ups, Push-ups, Seated Row, Bench Press, Squats, Leg Press, Deadlift, and Lunges.) Perform 2-4 sets of 8-12 reps at least twice a week to build strength! Save time and get results!

Handful of Strawberries- slicedHandful of Chopped WalnutsCrumbled Goat CheesePoppyseed Dressing in moderation

WEEK 4 WORKOUT

1. SQUAT

3. REVERSE LUNGE HIGH KNEE

5. HAMSTRING CURL

2. TRX PUSH-UP

4. TRX ROW

6. BURPEE

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COMPLETION CHECKLIST

NAME:

PHONE: EMAIL:

Challenge Instructions

• After the completion of each weekly challenge, please have a 4500 Fitness staff member initial the box next to the corresponding week.

• Once all four challenges are complete and initialed, please detach and return the bottom of this sheet to a Fitness Desk staff member to be entered into the raffle drawing.

• The raffle drawing will be held on Monday, April 29.

• The winner will receive a pair of Apple Air Pods and one entry to the BBQ Bolt Run/Walk.

STAFF INITIAL:

Week 1 Workout Complete

Week 2 Workout Complete

Week 3 Workout Complete

Week 4 Workout Complete