Day Challenge Trainer Series Transform with Erica

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Welcome to this 10-day strength and power challenge! Strength refers to the ability to overcome resistance, while strength refers to the ability to overcome resistance in the shortest possible time (strength + speed). Not only do these workouts improve muscle strength and definition throughout the body, but the strength components also help you do it more efficiently while also providing cardiovascular benefits.

Who is this challenge for?


This challenge is aimed at all those who enjoy strength training for various reasons: increasing muscle mass and strength, reducing body fat, stabilizing and protecting joints, increasing bone density, supporting psychological well-being and more. In addition to all these benefits that come from training with weights, the workouts provide additional opportunities to gain strength. Some benefits of strength training are improved muscle endurance, improved cardiovascular function, improved reaction time to promote coordination and health issue prevention, stronger and more resilient connective tissue, and increased energy output (due to the rapid contraction of large muscles). You can imagine strength exercises in such a way that they take our strength and work on optimizing it even more! As you can imagine, the combination of these two factors is part of strength training, which in the end feels like a cardio workout in one. If you like this combination or are interested in any of the above advantages, you will surely feel at home with this challenge.

What to expect
The goal consists of a total of 10 workouts and consists of completing them in consecutive order within 2 weeks (5 per week). However, remember that you are still a winner, even if it takes a little longer to finish! It is important to note that this challenge should not be combined with other intense upper, lower or full body programs/challenges.

The workouts are designed to provide a well-rounded full-body conditioning experience. Training styles include giant sets, tri sets, tabata, boredom, circuit training, body weight only, and various other interval training formats. In addition to traditional strength training, the challenge also includes other types of training such as kickboxing, isometry, yoga-inspired sculpting and Pilates. You will not do without variety!

You can expect the workout to last between 34 and 39 minutes in week 1, while week 2 progresses to workouts between 44 and 50 minutes. The average workout takes about 42 minutes in total. When it comes to difficulties, the workouts will be either 3 or 4. Similar to the progress of the training time, in week 1 you will see more level 3 and in week 2 they are all level 4. Regardless of the assigned difficulty level, there are variables that can be adjusted in each workout to make it feel more or less challenging. Be sure to read the full training records to learn more about it and feel informed about each workout. All workouts include warm-up and cool-down phases as well as modifications.

Required equipment
The equipment you need to get the most out of this challenge is a set of dumbbells for your fitness level and a mat.

I encourage you to approach this challenge training by training, adjusting to your body in the process. The effort you put in adds up! I’m looking forward to seeing you in the workouts!

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