Weekly Workout - S01 - E03 - 37 points - 20 seconds

Supporting document included
This is an additional download that supports the video.
This video only contains beeps when exercises switch. Start your favorite playlist, so you can reuse this episode 3-4x per week!

►Episode 03 emphasis: 20 Seconds◄
Season 01's goal is to get you to increase your exercise time to 30 second intervals. This episodes target is 20 seconds however, you can add or subtract time as needed.

►Burn calories◄
Each episode contains 8 exercises and 8 rest/movements in 30 second intervals. Repeat each full body weekly workout, every other day, 3-4 times per week.

►Earn Points◄
Each episode has a corresponding point value. After completing all 3 sets, add these points to your existing total.

►Get rewards◄
Reward yourself with a healthy prize after your point goal has been met. Examples:
300 points = Choose from the prize box
1500 = Extra FREE time
(Be creative, but don't undo your hard work)

Each full body workout helps you burn calories¹ (lose weight), gain functional strength² (make everyday activities, such as carrying groceries or a book bag, easier), and increase cognitive performance³ (memory, planning, and problem -solving).

This video contains 8 exercises, and 8 rest/active rests (rest as needed, work up to including active rest) sections that you complete in either 30 -second intervals or your chosen number of repetitions. Repeat each full body weekly workout, every other day, 3-4 times per week.

***Consult a physician before starting any workout program. If you feel dizzy, nauseous, or any other discomfort while using these videos, stop immediately and seek medical help. Please use these videos carefully and at your own risk. These exercises are just suggestions, modify if necessary.***

¹ Med Sci Sports Exerc. 2011 Sep; 43(9):1643-8
² Sports Med. 2008; 38(12):995-1008
³ Sci Rep. 2017 Jul 19; 7(1):5808
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