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FitLine ProShape Challenge: Summer Edition Week 1

The FitLine ProShape Challenge Summer is on, and we’re so excited to train with you! And again, we’re making it easy for you. 😉

Along with our FitLine ProShape All-in-1* that you will use during the challenge, we will provide you with a weekly workout plan that you can use this summer.

Before starting with the workouts, we’d love to share some tips.

When you’re about to embark on a fitness journey, it’s important to keep in mind that you listen to your body. Any feeling of discomfort or pain should be taken seriously to prevent injuries, for example.

In terms of workouts, we encourage you to rotate the muscle groups you train and switch up your workout routine – it’ll be more fun for you and keep your muscles working. 😊

Another thing to keep in mind is that exercising regularly reaps the most benefits for you. Slow and steady wins the race. 😊

We also encourage you to drink enough water, warm up before a workout, and stretch after a workout. Warming up and stretching are especially important if you’re just getting into working out again.

Keep scrolling for the first week of workouts!

FitLine ProShape Challenge Summer

Train like a swimmer! Monday’s 10-minute abs workout

Repeat circuit 2 times:

  • 60-sec plank
  • 30-sec mountain climbers
  • 30-sec crunches
  • 30-sec side plank left
  • 30-sec crunches
  • 30-sec side plank right
  • 30-sec mountain climbers
  • 30-sec crunches
  • 30-sec reversed crunches
FitLine ProShape Challenge Summer

Train like a volleyball player! Tuesday’s 20-minute fat-burn workout

Repeat circuit 2 times:

  • 45-sec high knees
  • 45-sec burpees
  • 45-sec jump squats

30-sec rest

  • 45-sec squats + sidekicks
  • 45-sec mountain climbers
  • 45-sec plank

30-sec rest

  • 45-sec spider crunches
  • 45-sec mountain climbers
  • 45-sec jumping jacks

30-sec rest

  • 45-sec jump squats
  • 45-sec burpees
  • 45-sec squats
FitLine ProShape Challenge Summer

Train like a horseman! Wednesday’s 25-minute abs & back workout

Repeat circuit 3 times (1-minute rest between each circuit):

  • 30-sec squats
  • 30-sec commando legs
  • 30-sec plank
  • 30-sec straight leg raises
  • 30-sec Russian twist
  • 30-sec fire hydrants left
  • 30-sec fire hydrants right
  • 30-sec donkey kicks left
  • 30-sec donkey kicks right
  • 30-sec glute bridges
  • 30-sec flutter kicks
  • 30-sec plank
FitLine ProShape Challenge Summer

Train like a cyclist! Friday’s 15-minute full-body workout

Repeat circuit 3 times (1-minute rest between each circuit):

  • 30-sec walkout + shoulder taps
  • 30-sec mountain climbers
  • 30-sec single leg glute bridges left
  • 30-sec single leg glute bridges right
  • 30-sec low plank + alternating reach
  • 30-sec walkout shoulder taps
  • 30-sec mountain climbers
  • 30-sec single leg glute bridges left
  • 30-sec single leg glute bridges right
  • 30-sec low plank + alternating reach
FitLine ProShape Challenge Summer

Stretch like a professional! Sunday’s 20-minute stretching routine

Perform each stretch on both sides:

  • 30-sec neck circles
  • 30-sec wide-legged standing forward bend
  • 30-sec low lunge
  • 30-sec hip flexor
  • 30-sec hamstring stretch
  • 30-sec pigeon
  • 30-sec lotus position
  • *Substituting two daily meals of an energy-restricted diet with meal replacements contributes to weight loss. **Substituting one of the main daily meals of an energy-restricted diet with a meal replacement contributes to the maintenance of weight after weight loss.
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