14 Day Ignite Challenge
This challenge is designed to help you activate muscles associated with positional weaknesses, so that you feel a greater sense of strength and muscular output in various concentric and eccentric resistance training exercises! For those of you wanting to buiild muscle, this program uses isometric exercises to "jumpstart" muscles, concentric contractions to help muscles to engage more efficiently, and eccentric resistance training to practice controling joint motion. These workouts are designed to be progressive, but they can also be done individually. There are 10 workouts in the challenge, each 30 and 45 minutes in length. There is one rest day and one active rest day each week to allow for recovery. Move at your own pace, or follow as directed. These three types of muscle contractions that will be showcased, based on exercise set-up:
Concentric - Action in which muscle attachments move towards one another to create a shortening of the fibers under tension.
Eccentric - Action in which the muscle attachments move away from one another under tension
Isometric - Action in which the muscle attachments do not move relative to one another, sustaining a specific amount of tension.
We will be training each muscle group 2-4 times per week using traditional hypertrophy training formats with alternating lower body and upper body workouts, with a full body workout each week. We will be using bodyweight, TheraBands, dumbbells, and a thigh band. The focus will be honing our form and technique for improved overall control so that we can build muscle in a way that is kinder to our joints!
"Ignite Challenge: Day 01" Video 511
"Ignite Challenge: Day 02" Video 512
"Ignite Challenge: Day 03" Video 513
"Ignite Challenge: Day 04" Video 514
"Ignite Challenge: Day 05" Video 515
Active / Rest Day 06 (Suggestion: Total Body Strength Mix" Video 495)
Rest Day 07 ****
"Ignite Challenge: Day 08" Video 516
"Ignite Challenge: Day 09" Video 517
"Ignite Challenge: Day 10" Video 518
"Ignite Challenge: Day 11" Video 519
"Ignite Challenge: Day 12" Video 520
Active / Rest Day 13 (Suggestion: "Pilates with Weights" Video 370)
Rest Day 14 *****
-
Video 511 | Ignite Challenge Day 1 (45 mins) with Lauren Eirk
Day one of the Ignite Challenge is designed to work the large muscles of the lower body and its associated trunk muscles that perform flexion movements. We will be focused on variations of squats, lunges, planks, and crunches using bodyweight and dumbbells.
Experience concentric and eccentric...
-
Video 512 | Ignite Challenge Day 2 (30 mins) with Lauren Eirk
Day two is an upper body workout so that we can rest from Monday. The focus today is to challenge the large muscles of the back and its associated shoulder and biceps muscles that perform pulling movements with the arms and torso. We will be focused on variations of rowing, pulldown, and exten...
-
Video 513 | Ignite Challenge Day 3 (30 mins) with Lauren Eirk
Day three of the Ignite Challenge is designed to work the gluteal and hamstring muscles of the lower body and its associated trunk muscles that perform extension movements. We will be focused on variations of hip extension, forward bends, RDLs, and side leg raises using bodyweight, thigh bands a...
-
Video 514 | Ignite Challenge Day 4 (30 mins) with Lauren Eirk
Day four takes us back to upper training, allowing us to rest our lower body. The focus today is to challenge the chest muscles and its associated shoulder and triceps muscles. These perform many pushing movements with the arms and torso. This routine begins with some crucial isometrics to act...
-
Video 515 | Ignite Challenge Day 5 (45 mins) with Lauren Eirk
Day five is the half-way mark! Today we are approaching our muscle building in a full-body circuit format. We will be doing four mini circuits twice each. You will need a light and heavy set of dumbbells for upper and lower body exercises as well as a TheraBand.
Combo One:
Thread the Needle... -
Video 516 | Ignite Challenge Day 8 (45 mins) with Lauren Eirk
In this series, Day 6 is an active rest day, with a video suggestion if you feel like it! Day 7 is rest. That is why we are now looking at Day 8! You can go at your own pace, however!
Today is leg day! As we start off our second week of workouts, this will get our metabolism going and jump...
-
Video 517 | | Ignite Challenge Day 9 (30 mins) with Lauren Eirk
Day nine is all about the upper body, and a recovery day from Monday. The focus for today is to challenge the biceps, triceps, and shoulders. I have put together a full circuit format to be done twice in its entirety. Exercises are designed as bicep-tricep-shoulder format to allow for adequate...
-
Video 518 | | Ignite Challenge Day 10 (50 mins) with Lauren Eirk
Day ten is a full body workout using dumbbells, TheraBands, and bodyweight as resistance. The focus for today is to challenge the trunk and spine in a stabilization role, working isometrically to hold the body still while against a resistance. Anti-rotation is given to exercises that requiresus ...
-
Video 519 | Ignite Challenge Day 11 (30 mins) with Lauren Eirk
Day 11 of the Ignite Challenge focuses on the upper body with concentric, eccentric, and isometric muscle contractions using an antagonist / opposing exercise format. As we move through the routine, we will be using dumbbells and Therabands with high repetitions. A chair will be incorporated in...
-
Video 520 | Ignite Challenge Day 12 (30 mins) with Lauren Eirk
This is the final day of the Ignite Challenge and we are focused on longer sets, or supersets, for hamstrings and glutes. These will allow us to keep our muscles under tension for longer periods at a time to optimize muscle growth. This workout will also target associated trunk muscles that wil...
