Week 3: #COSIGNFitnessChallenge | 9.2 – 9.8
Via Todd M. Duquette BSN, RN, NASM-CPT | Instagram: @toddphysique1

325.864.0676 | toddphysique@gmail.com

Hey there everyone!

My name is Todd, I am a Registered Nurse and NASM Certified Personal Trainer, and I will be taking you through week 3 of the #COSIGNFitnessChallenge. Similar to the previous two weeks, we will focus on getting you moving and making progress toward your goals. This week we will focus on exercises that will help your body continue to burn calories even after you are done working out – this is called Exercise Post-Exercise Oxygen Consumption, or EPOC for short.

Why This Week Works
EPOC is the phenomenon where the body’s metabolism continues to be elevated for up to 38 hours after the workout. In other words, you continue to burn calories long after your workout is complete. To put it into perspective, when you have driven long periods of time in your car and you stop, your engine remains hot and takes time to cool down, the same is for your body when utilizing the proper programming. Even though you are done moving, your body is playing catch up to “cool its engine down!”

Why We Chose These Exercises
Although circuit training in the gym is great for strength training and fat loss, we have adapted the routine to make it realistic for those with fast paced and busy lives. These exercises can be done anywhere with adequate space and using only your body. It is important you give it all you’ve got and get your heart rate up as that is key to developing that oxygen debt utilized in the EPOC strategy – so don’t cheat yourself! I recommend bringing a partner to cheer and challenge each other through the workout.

Other Factors for Fitness
In addition to the training routines share during COSIGN’s Fitness Challenge, there are a couple of other key factors you need to take care of. These include staying hydrated – maintaining adequate hydration will keep you safe and healthy as well as allow your body the mechanism for nutrient transport during and after workouts. Next is your nutrition – you should be eating calorie dense, nutrient packed foods that will fuel your workouts and recovery, this means healthy fats (avocados, nuts, oils), carbs (whole grains, vegetables), and proteins (chicken, fish, or plant-based proteins), while avoiding fast-food restaurants as much as possible. Lastly, and most importantly is your ATTITUDE – your positive and fun attitude will carry you through your workout and give you a positive outlook on life! Attitudes are contagious, so spread a positive one!

Let’s Get Started!


*Have a hydration source available during the workout and conduct a dynamic warmup before each workout (quick jog, high knees, jumping jacks, to name a few) and a static stretch after each workout (stretching in place).

Day 1 | Monday (strength)
100 Push-Ups
100 Air Squats
100 Sit-Ups
Complete in as few rounds as possible

Day 2 | Tuesday (metabolic conditioning)
5 Push-Ups
10 Burpees
15 Box Jumps
Complete 10 rounds as fast as possible; if no boxes are available, do squat jumps

Day 3 | Wednesday (active recovery)
1.5-mile Walk

Day 4 | Thursday (strength)
200 Push-Ups
200 Air Squats
200 Sit-Ups
Complete in as few rounds as possible

Day 5 | Friday (metabolic conditioning)
20-yard Walking Lunges
20-yard Forward Squat Jumps
20 Jumping Jacks
20 Mountain Climbers
Complete 5 rounds as fast as possible

Day 6 | Saturday (active recovery)
1.5-mile Walk

Day 7 | Sunday (rest)
No Workout Today; Stretch and Hydrate!

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