RFRM 4 Week Guide
Welcome to a 4 week guided challenge! Complete each day as numbered with rest days for those missing :)
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WEEK 01 | DAY 1 HIIT
Grab a set of weights for a quick 30 minute HIIT workout! Try to keep things at a moderate pace, around 50-70% of your max heart rate. This is programmed to be more of a fat burning class, enjoy :)
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WEEK 01 | DAY 2 RFRM STRENGTH
Grab light weights and a heavy resistance band for this full body class!
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WEEK 01 | DAY 4 RFRM STRENGTH
A focus on upper body and core, grab a set of weights and enjoy an arm, ab and back burnout :)
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WEEK 01 | DAY 5 HIIT
Grab a set of weights for some interval training!
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WEEK 01 | DAY 7 RFRM STRENGTH
All you need is a band, I'd go on the heavier side. This is a sneaky burn for your upper and lower body, enjoy!
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WEEK 02 | DAY 1 LOW IMPACT CARDIO
Low impact but but some serious cardio training! All cardio moves can be modified to be just as effective without any hopping. Grab a set of weights and enjoy!
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WEEK 02 | DAY 2 RFRM STRENGTH
Grab weights, lighter and heavier if you have them) and enjoy this full body burn!
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WEEK 02 | DAY 4 RFRM STRENGTH
Focused on upper and lower body strength today, grab at least 5lb weights for this upper lower body workout. Pay close attention to the cueing to get the most out of the exercises. If you have access to heavier weights, 10lbs or higher, those would work great for the standing leg exercises!
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WEEK 02 | DAY 5 LOW IMPACT CARDIO CORE
Disregard what I say in the beginning, you WILL need one weight for this (albeit low impact) cardio core class!
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WEEK 02 | DAY 7 UPPER BODY AND CORE
40 minutes with an arm and ab focus, grab weights and a resistance band (I used light for both), enjoy!
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WEEK 03 | DAY 1 HIIT
This week we only have one HIIT cardio class planned so it's a doozy. Grab a set of light weights, take modifications when you need them (believe me I do) and enjoy!
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WEEK 03 | DAY 2 RFRM STENGTH
You'll need weights and a slider for this one!
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WEEK 03 | DAY 4 UPPER BODY STRENGTH
We'll use a set of weights and a resistance band for this quick 30 minute upper body workout, enjoy! (I use a medium band and 3 lb weights but could do heavier weights, especially if you don't have a band)
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WEEK 03 | DAY 5 LOWER BODY
You'll need a slider, resistance band and one weight for a quick lower body burn, enjoy!
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WEEK 03 | DAY 7 CORE
Grab one hand weight (I used a 5 lb) and enjoy 30 minutes core burn including the front wall of your abs, transverse, obliques and that back chain!
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WEEK 04 | DAY 4 UPPER LOWER BODY
You'll need weights, a band and a slider for this one, enjoy!
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WEEK 04 | DAY 5 CARDIO CORE
You'll need a light set of weights for this 45 minute class mix of cardio internals and core intervals, enjoy!
