Thursday, March 19th, 2020

FLATTEN THE CURVE” 14 DAY CHALLENGE
Sign up for Challenge Here! 
Daily Score Submission Here!
WHEN: MARCH 17th – MARCH 30th 
WHAT:  At Home Lifestyle Challenge

DURING THIS CHALLENGE YOU WILL SCORE POINTS FOR:

  • Complete the Defined At Home workout  = 1 pt per day
  • Eat 3 balanced meals per day  = 1 pt per day
  •  Drink 1 gallon of H2O per day = 1 pt per day
  • Sleep at least 7 hours per night = 1 pt per day
  • Complete the Defined Daily Challenge = 1 pt per day
  • Don’t put your or anyone else’s fingers in your mouth = 1 pt. per day
  • 6 points maximum earned per day! 

Things to know: 
– Spotify Playlist Link Here! Updated daily to fit your workout! 
– Daily WOD post will go live at 9pm every night for the following day!
– Video demo of your coaches performing the daily workout will go live on Instagram at 9am every day! 
– Daily Challenge will be posted to the stories on our Instagram page at Noon every day.
– If you didnt know yet, we are closed through March 30th. Please read Defined’s COVID PSA Here! 

Defined @ Home Workout: Day #3/14 Self-Quarantine

Part A:
“Core Prep”: 3 Rounds; (10 minutes)

20 sec. X Side Plank, Left
– Optimize up: Add Leg lifts to your side plank!
– Perform from knees (short) or feet (long)
– See video for coaching cues!
20 reps X Single Leg Glute Bridge, Left
– Optimize down: Double Leg Glute Bridge!
20 sec. X Side Plank, Right
20 reps X Single Leg Glute Bridge, Right
20 sec. X Crab Walking, head first
– Optimize up: Crab walk, feet first
– See video for coaching cues!
Rest 1 Minute

Part B:
Tabata Mashup: 20 seconds of work/ 10 seconds of rest
Choose your own adventure based on how long you want to train!
4 Rounds @ each: 10 minutes
6 Rounds @ each: 15 minutes
8 Rounds @ each: 20 minutes

Kb/Db Thrusters, Left arm
– Optimize: Single Arm Front rack squat or Goblet squat with any object you can find!
Kb/Db Thrusters, Right arm
Plate Snatch
– Optimize: If you dont have a plate, use anything you can find in the house!
OH Plate Situps
– Optimize: If you dont have a plate, use anything you can find in the house!
Russian Twist with plate
– Optimize: If you dont have a plate, use anything you can find in the house!

WOD Notes:
Work at each station for 20 seconds of max reps, rest 10 seconds before moving on to the next station. Cycle through each station until finished, complete for a total of 4-8 rounds!